But in terms of relieving symptoms, exercise does have a good effect. However, if only anxious patients are allowed to exercise, it is often difficult to persist, because they feel that they have too many things to worry about and have no time to do relatively unimportant things, such as exercise. Anxiety patients are basically unwilling to keep exercising. Even if they tell each other that exercise is important, they often don't listen and don't insist on exercise.
Studies have shown that if you exercise for more than three and a half hours a week, you can really relieve anxiety symptoms, and the effect of exercising every day is the same as exercising three times a week. Of course, after you get used to exercise, you will probably get used to exercising every day. Daily exercise is more likely to form the habit of exercise, especially at the beginning. Insisting on exercise can have a good effect on relieving anxiety, because after exercise, the body will secrete endorphins, dopamine and other substances, which can make people feel happy and help relieve anxiety, and it is a physiological quantity and will not cause adverse effects on the body.
Anxiety patients will be accompanied by some physiological reactions. Proper exercise can really relieve anxiety, but if the situation is serious, it is recommended to cooperate with professional treatment and intervention.
Here are some exercises to help relieve anxiety for your reference.
Deep relaxation refers to a completely different physiological state, which is exactly the opposite of your body's reaction during stressful times. Do 20-30 minutes of deep relaxation exercises regularly every day. After a period of time, it will make your future life easier.
Deep relaxation exercises have the following forms: abdominal breathing, gradual relaxation of muscles, imagining a quiet scene, meditation, directional imagination, yoga and so on.
Here's a detailed introduction to a method that I often teach group members and tourists-abdominal breathing.
"Imagine you have a blue balloon in your belly. As you breathe, the balloon slowly expands (this process takes about 3-4 seconds), while you hold your breath, the balloon keeps expanding (this process takes about 3-4 seconds), and then the balloon slowly goes down (this process takes about 3-4 seconds). "
In the form of imagination, with breathing, that is, inhaling, holding your breath and exhaling, with the help of the "blue balloon", your attention will be easier to concentrate. You can practice step by step, such as starting with 10 round, and then increasing the number of breathing rounds in turn. This way can help you relax deeply. If you encounter a scene that makes you nervous or stressed, you can also use abdominal breathing to help you calm down.
In order to relieve anxiety, aerobic exercise is effective for many people, such as running, brisk walking, outdoor cycling or indoor cycling, swimming, aerobic fitness dancing and so on.
Because there are various ways to exercise, you can also choose your own exercise method in combination with your other sports purposes. For example, if you want to enhance muscle elasticity, the ideal exercise is stretching, such as yoga; If you want to lose weight, jogging or cycling may be very effective; If you just want to go outdoors, hiking suits you very well. ...
But what needs to be reminded here is that if you haven't been exercising, it's important not to start too fast or too violently.
In order to make the effect of relieving anxiety more obvious, exercise needs to have enough regularity, intensity and duration. The following criteria can be regarded as the goal of exercise:
Note: Don't exercise only once a week. Irregular exercise is a kind of stress to your body, which often does more harm than good (except walking).
Finally, I hope to help you get rid of anxiety through professional intervention such as exercise.
For anxiety disorder, in fact, if the situation is serious, personal advice is better to accept professional treatment intervention. Of course, for some ways and means of daily prevention or relief of anxiety disorder, actually relying entirely on exercise can also play a certain role.
Such as aerobic exercise!
Let's take a look:
Anxiety disorder is a disease that can cause discomfort symptoms such as chest tightness, palpitation, dry mouth and exercise anxiety, which has a serious impact on patients' health.
Friends with fast pace of life and great psychological pressure must pay attention to the combination of work and rest to avoid overwork and anxiety.
Method 1: Active self-consultation.
This method means that when there is slight anxiety, you should consciously adjust yourself. This is a common and effective method.
When you have anxiety, you should first realize that it is anxiety, face it squarely, and don't cover up its existence with other reasons that you think are reasonable.
Secondly, we should establish confidence in eliminating anxiety, fully mobilize subjective initiative, and use the principle of attention transfer to eliminate anxiety in time.
When your attention turns to new things, new psychological experiences may drive away and replace anxiety.
Method 2: Aerobic mental exercise
The so-called aerobic exercise refers to some exercises with moderate exercise intensity, low heart rate, slight perspiration and comfort after exercise. The most common sports are brisk walking, jogging, cycling, swimming, badminton, gateball, aerobics, radio gymnastics, Tai Ji Chuan and dancing.
Most of these fitness exercises do not need special sports equipment and venues, and are suitable for people from all walks of life, especially the elderly.
Generally speaking, anxiety and tension often go hand in hand. Working, studying, thinking and living in a highly competitive environment are prone to anxiety.
If we can spare some time from these tensions to participate in fitness exercises, we will be able to relax mentally, transform emotionally and comfort psychologically.
In particular, taking part in group fitness exercises, talking and cooperating with others will often give people an invisible comfort and make people feel relaxed and happy, thus reducing anxiety and enhancing self-confidence.
If you have physical symptoms of anxiety, you should first go to the hospital for evaluation and physical examination. After the doctor has ruled out the diagnosis of other diseases, you can consult a therapist with experience in treating anxiety. After the doctor confirms the causes and types of anxiety, he will help the therapist design a treatment plan suitable for you.