Lack of sleep will make the brain not get enough rest, and lack of support will affect the function of the brain, weaken the memory nerve in the cerebral cortex and make it easy to forget. Besides the subjective choice of staying up late, there is also a kind of insomnia and forgetfulness caused by anxiety.

What is anxiety?

Anxiety manifests itself as chronic, diffuse and unrealistic excessive worry and tension about some life scenes, and often manifests itself as persistent mental tension. Normal people will have anxiety when facing difficult or dangerous tasks. This kind of anxiety is a normal psychological state, which can encourage you to summon up strength to cope with the coming crisis. This is an instinct of positive pressure. Only when the degree and duration of anxiety exceed a certain range can it constitute anxiety symptoms, which have the opposite effect and hinder people from coping with and dealing with the crisis before them.

Anxiety leads to insomnia

Anxiety insomnia not only hinders people's normal life, work, study and health, but also aggravates or induces diseases such as palpitation, chest pain, dizziness, headache and stroke. Refractory insomnia brings long-term pain to patients, even dependence on sleeping pills. Taking sleeping pills for a long time will cause iatrogenic diseases. The main symptoms of insomnia are: difficulty falling asleep; Can't sleep, sleep time is reduced; Wake up early and can't sleep after waking up; Frequently wake up from nightmares and feel that I have been having nightmares all night; Energy has not recovered after sleeping, etc.

Performance anxiety

Patients show anxiety, panic and nervousness, often fidgeting, feeling that something bad has happened, lacking security, being on tenterhooks all day, being upset and losing interest in external things. In severe cases, people have fear and are prone to panic reaction to external stimuli, accompanied by sleep disorders and autonomic instability, such as headache, insomnia, nightmares, and easy awakening.

How to relieve anxiety and adjust mood?

Maybe you are forgetful because of anxiety, and you are anxious because of forgetfulness and fall into an endless cycle. Not only can this not relieve symptoms, but it may also aggravate the condition. Learn to relieve anxiety and improve forgetfulness.

Divert attention

The principle of "emotional transfer method" is to create a new excitement center in the cerebral cortex, and induce, offset or dilute the original dominant excitement center (that is, the original bad emotion center) through mutual induction. When you have an argument with someone, leave this environment immediately to play ball or watch TV; When sadness and sadness happen, you can get rid of it by avoiding an object, not thinking about it or forgetting it. When you are not a slave, you can relax your nervousness through sports, entertainment, walking and other activities. Changing the subject consciously or doing something else to distract your attention can relieve your mood.

In ancient China, there was Sima Qian's Historical Records, which said, "Historians never sing, Li Sao has no rhyme", while in the west, there was a world-famous young Werther written by Goethe because of his lovelorn love. These are typical examples of "turning sadness into strength" to divert attention. When we encounter unpleasant or negative things, we should divert our attention, consciously choose and contact funny and pleasant things, and avoid and forget some unpleasant things.

People can't always be in a good mood. Since there are setbacks and troubles in life, there will be negative emotions. A psychologically mature person is not without negative emotions, but is good at adjusting and controlling his own emotions. When encountering troubles, he can take the initiative to control and transfer with reason, so as not to immerse himself in pain and distress.

If you feel irritable, anxious, even dizzy and have a headache because of someone or something in your work life, don't force yourself to relax in another way. You can find a quiet place, think nothing, run, sing, watch movies, do housework and get close to nature. When you can't resist the attack of negative psychology, you might as well put down your work for a while and divert your attention. You can put some air in the office, such as looking out of the window for three to five minutes, and try to stretch your horizons. When your brain and visual fatigue are relieved, negative emotions will be released and anxiety symptoms will naturally be alleviated.

Positive psychological suggestion

Psychological suggestion refers to the psychological characteristics that people accept the influence of the wishes, ideas, emotions, judgments and attitudes of the outside world or others, and is a common psychological phenomenon in people's daily life. People's psychology is very complicated and is often influenced by external conditions. Especially under the conditions of confrontation and competition, the opponent's good grades will cause inner tension and anxiety. Positive psychological suggestion can cure physical diseases, relieve anxiety and even mental diseases. In life, we need to get encouragement from others, and at the same time, we should learn to encourage ourselves, that is, give self-psychological hints, gradually cultivate a positive attitude, eliminate distractions and stabilize our emotions. When you feel anxious, tell yourself that everything will be all right with positive psychological hints. As long as you firmly believe that positive language hints have magical effects, they will be proved in yourself, which will help us relax and eliminate tension and anxiety.

When anxiety strikes, you can repeatedly tell yourself, "No problem", "I can handle it" and "I am better than others" to ease the tension and anxiety. In this way, positive psychological suggestion can gradually eliminate the instinctive reaction of shortness of breath and cold sweat, make our intellectual reaction gradually appear, make us restore calm and bid farewell to anxiety.

Relaxing for a few seconds before facing the interference of daily affairs can greatly improve the degree of anxiety. For example, when the phone rings, take a deep breath before answering it. Cultivating this habit of deliberately relaxing for a few seconds can play an effective sedative role. Let you control your anxiety, not be controlled by it. On weekends and holidays, you can also go for a drive or go to the seaside. Try to do some activities that are beneficial to the body and mind, and put aside the troubles of work.

This is a good way to avoid anxiety caused by excessive emotions. Young people should learn to control their emotions, relax and bid farewell to anxiety; Old people should learn to cultivate a strong interest in life, and make compact arrangements for the content of life every day, so as to prevent them from thinking and having anxiety because they have nothing to do.

aerotherapy

Air therapy is a kind of natural therapy that uses the fresh air in nature to promote human health, which can be carried out in any climate and season. Clearing qi is one of the basic substances on which human life activities depend. People expel turbidity and absorb it through the respiratory movement of the lungs. When turbid qi comes out, the five internal organs are harmonious; When qi enters, the five internal organs will be nourished. Air therapy can enhance the thermoregulation function and the reflex activity of the brain center, improve the excitability of the nervous system and the adaptability of the body to the external environment, improve the physical condition, relieve the mood, provide sufficient oxygen to the brain, and improve amnesia.

take a deep breath

When we are faced with emotional anxiety, we might as well take a deep breath, which will help relieve stress and eliminate anxiety and tension. When we feel anxious, our pulse will speed up and our breathing will speed up. Deep breathing can force you to slow down your breathing rate and convince your body that your anxiety has passed and your mood can be restored to calm.

Bathed in the air, stand up straight, with your legs shoulder-width apart, your arms drooping naturally and take a deep breath naturally. Exhale "turbid gas" through nasal cavity and inhale "clear gas". When inhaling, the palms are down, the arms are slowly lifted forward and upward, and then the head is slowly abduction. With the expansion of your chest, the inhalation gradually reaches its maximum from shallow to deep. When exhaling, slowly put down your arms and retract them, and at the same time tuck in your abdomen. Exhale from shallow to deep, and exhale as much as possible. Inhale when lifting shoulders; When you relax your shoulders, exhale. Repeat it several times.

The correct abdominal breathing is that when you inhale and exhale, your abdomen will descend with you. Because many people are nervous when they are anxious, which leads to difficulty in breathing, and poor breathing may make the original anxiety more serious. Therefore, when taking a deep breath, you may wish to turn your shoulders up and down with deep breathing and finally resume breathing.

air bath

Air bath refers to exposing the human body to nature, letting fresh air touch the skin as much as possible, feeling the coolness of nature, relaxing the whole body, and thus relieving anxiety.

Take an air bath. The strong can wear shorts, and the weak can gradually reduce their clothes and do what they can, taking not catching a cold as the standard. Before taking an air bath, warm your skin after undressing, then run or practice a set of boxing. When you feel a little hot and not sweating, you can take an air bath. Under normal circumstances, we should stick to it regularly and don't interrupt it without reason. Patients with fever, bleeding tendency, kidney disease, severe heart disease and the elderly and infirm should not take air bath.

Take a walk after rain

After the rain, the sun will produce a large number of negative ions (called "air vitamins") in the air that are beneficial to human health. Walking itself has a certain amount of exercise. The physiological load increases gradually, the breathing deepens, and the vital capacity expands, which is conducive to breathing fresh air (including negative ions), breathing fresh air, nourishing the five internal organs and relaxing the body and mind. At this time, the mood will naturally ease, unconsciously forget the negative emotions of anxiety and tension, and feel the beauty of nature wholeheartedly. After the rain, the trees and flowers are green and gorgeous, and the road buildings are clean and tidy, which is more conducive to eliminating our emotional boredom and anxiety caused by rainy weather.

It should be noted that air pollution is still serious in recent years, so when carrying out "air therapy", we should avoid foggy days and peak pollution periods and stay away from roads with more vehicles as much as possible. The best time is 6:00-7:00 in the morning, because there is less dust and harmful substances in the air during this period, and the air is cool, which has obvious stimulating effect on the body.

Stay optimistic.

There is a proverb in China: "Smile and you will be ten years old;" If you worry, you will lose your mind. "From a psychological point of view, happiness, like anger, sadness, fear and other emotional experiences, is the most basic and primitive emotion of people. Happiness is actually an emotional experience when people's needs are met. It holds a positive attitude towards life, which makes people relaxed and happy, helps to relieve tension and anxiety, and maintains physical and mental health.

Maintaining an optimistic attitude is a sign of psychological maturity. Be optimistic, overcome all setbacks and hardships with happiness and laughter, forget failures and forget unhappy things, so as to be optimistic and open-minded and always smile.

Laughter is the best health product. Laughter can lower blood pressure and produce a cell in the blood that can destroy germs; Laughing 1 min can get the effect of rowing1min; Laughter can also relieve pain in joints, back, head and lungs; Some medical scientists have shown that laughing for 20 seconds can double the heart rate, and laughing 1 hour can consume 2090 kilojoules of heat.

Scientists at Los Malinda University found that laughter can stimulate the body to secrete beneficial endorphins and growth hormones. Laughter can release stress and reduce depression; It can stimulate the human body to secrete dopamine, make people feel euphoric, relieve anxiety, relax body and mind, and play a role in resisting diseases.

However, not all smiles are good for health. Professor Dieter Zapf, an expert at the German Institute of Emotion, pointed out that if a person always suppresses his actual feelings and "smirk", it will have a negative impact on his health, especially on flight attendants, salespeople and other groups. So we should laugh from the heart, keep an optimistic attitude and overcome all the difficulties in life.