改善焦虑的妙法 (之一)【译文】

恐惧是一种消极情绪,除非你面对真正的威胁,需要战斗或逃跑。

徐秋莲 2017-07-19 00:30:00


      作者:By Deepak Chopra, M.D.

      翻译:日渐

 

      恐惧是一种消极情绪,除非你面对真正的威胁,需要战斗或逃跑。然而在日常生活中,恐惧毫无用处,尤其是以焦虑的形式。压力事件几乎使每个人都会产生短期焦虑,这种焦虑在事件之后就消失了。但估计有680万美国人患有广泛性焦虑症(GAD),焦虑是一种长期状态,他们不能自行停止。处于长期的焦虑状态会严重限制他们的日常活动。



      如果你过度焦虑,你就会了解这种情形。事实上,如果你有慢性焦虑,即使是最微不足道的事情也可能触发它。你发现自己对财务、家庭、健康以及工作中所发生的事情有着可怕的想法。有些日子你宁愿躲在被窝里。



      你为什么会担心

      

      首先要认识到的是,现实并不会让你担心的,而是你固定的思维习惯让你对所有事情都有焦虑的反应。第二,你需要理性地看待焦虑反应,应该承认你并没有通过焦虑来改变现实。然而在他们内心深处,许多天生容易担忧的人认为他们比别人做事更认真,比如是否记得锁上房门或关掉煤气炉之类。任何事都会引起他们的担忧,所以问题是如何防止焦虑这种情况发生。



      焦虑的代价

 

      因为精神和肉体是有联系的,你也应该关注身体方面的焦虑。即使你已经接受了焦虑这种可以容忍的特质,但是它会以失眠,易受惊吓,疲劳,烦躁,头痛,肌肉紧张,无法放松,颤抖,抽搐,感觉气短,及各种胃病和消化问题等作为代价。如果这些状况持续六个月以上,就可以诊断为焦虑症。即使你的症状是可控的,你也不应该在这种状态下生活。当焦虑成为一种习惯,即使没有眼前的威胁,考虑到最坏的情况,它将会改变你对工作,家庭和整个世界的态度。



      关于慢性焦虑的原因有许多理论,但它们与抑郁症的解释是不同的。训练你的意识,使焦虑症状减轻或者使心情恢复平静,被认为是很有用的。常规的医疗建议是服用药物(通常是某种形式的镇静剂),并且通过心理咨询增加疗效。然而,自我心理保健还有其他的途径可以选择,譬如冥想,饮食,睡眠,按摩和锻炼。(未完待续)


 

How Meditation Can Help Anxiety

By Deepak Chopra, M.D.

Fear is a negative emotion, unless you’re facing an actual threat and need to fight or flee. And the usefulness of fear is minimal in daily life, particularly in the form of anxiety. Stressful events can produce short-term anxiety in almost everyone, which disappears after the event. But for an estimated 6.8 million Americans with Generalized Anxiety Disorder (GAD), anxiety is a chronic condition they can’t shut off. Being in a state of chronic anxiety can severely limit their daily activity.

 

You probably know already if you worry excessively. In fact, if you have chronic anxiety, even the smallest thing can trigger it. You find yourself with fearful thoughts about finances, family, your health, and what’s happening at work. Some days you’d rather hide under the covers.

 

Why You Worry

The first thing to realize is that reality isn’t what’s actually worrying you, but it’s your fixed habit of mind that’s causing you to respond to everything with anxiety. Second, you need to look rationally at the anxiety response and concede that you’re not improving it by feeling anxious. This seems obvious to non-worriers, but somewhere inside, many “born worriers” believe they are taking care of situations that others are overlooking, like whether they remembered to lock up the house or turn off the gas stove. Any trigger can provoke worry, so the question is how to prevent this from happening.

 

The Toll it Takes

Because of the mind-body connection, you should also consider the physical side of anxiety. Even if you have accepted worry as a tolerable trait, it exacts a price in the form of insomnia, easy startle response, fatigue, irritability, muscle tension, headaches, inability to relax, trembling, twitching, feeling out of breath, and various stomach and digestive problems. If these persist for more than six months after something bad has happened to you, a diagnosis of GAD may be appropriate. Even if your symptoms are manageable, you shouldn’t have to live this way.  Anticipating the worst, which has become a habit even when no threat is in sight, distorts how you approach work, family, and the world in general.

 

There are many theories about what causes chronic anxiety, but they are as diverse as explanations for depression. It’s more useful to consider how to retrain your mind so that your worry subsides and is replaced by a normal undisturbed mood. The standard medical advice is to take medication (usually some form of tranquilizer), augmented by talking to a therapist. However, self-care has other tools, such as meditation, diet, sleep, massage, and exercise that you can pursue on your own.

 

 




文章来源 : 徐秋莲

本文为健康号作者原创。未经授权,不得转载。

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