1, how to reduce anxiety and insomnia
1, adjust one's mentality, and know how to adjust lost and negative emotions in time, while anxiety usually brings adverse reactions such as palpitation, muscle tension and body trembling. Physical relaxation can alleviate these discomforts and anxiety. The relaxation of the body can be achieved through deep breathing, which helps to make the tension disappear and thus overcome anxiety.
2. Proper physical exercise will help to promote a good sleep, because anxiety is usually accompanied by insomnia, which will aggravate people's anxiety. This cycle is only a vicious consequence. More rest can relax the body and mind and reduce psychological anxiety. Therefore, we should pay attention to ensuring adequate sleep. Taking a hot bath before going to bed is more conducive to the quality of sleep.
3, usually more contact with people, usually more participation in community activities or charity activities, is conducive to a comfortable mood, but also conducive to telling others about psychological anxiety, through talking can express their inner thoughts. Let the person you talk to become your supporter, help you tide over the difficulties and stay away from anxiety.
4. Face the object that produces anxiety bravely, which is the best way to overcome anxiety. Anxious people will break down a fearful situation into several small goals, step by step, and gradually adapt themselves to this situation, and then stop worrying about it.
5. divert your attention. If you are upset recently, you can relax your body and mind by diverting your attention and temporarily relieve your psychological pressure. You can distract yourself by listening to music and walking outdoors.
6. Supplement nutrition
① vitamin b group
Vitamin B group is very important for the operation of nervous system. Injection of vitamin B solution can improve brain function, relieve anxiety and protect immune system. Vitamin B group and pantothenic acid (vitamin B6) 100 mg daily.
② Calcium and magnesium
2000 and 1000 mg per day. Take clamping agent or calcium lactate. If you are allergic to milk, do not use calcium lactate.
③L- tyramino acid
1000 mg per day (500 mg during the day and before going to bed, used on an empty stomach). There are also 50 mg of vitamin B6 and 500 mg of vitamin c*** for absorption. It can relieve tension and help you sleep.
④ Vitamin C contains bioflavonoids.
3000- 10000 mg per day. Stress consumes adrenal hormones (anti-stress). Vitamin C is essential for adrenal function.
⑤ Comprehensive vitamins and minerals (including vitamin A and potassium)
25,000 international units and 99 milligrams per day. This is necessary in a tense situation. Potassium is needed for adrenal function. You can also take 5 pieces of kelp every day, which contains balanced vitamins and minerals.
2. How to prevent insomnia
(1) Pay attention to mental health, be cheerful and optimistic, be open-minded, be contented, keep "childlike innocence" appropriately, use various parts of the body alternately, and cultivate a relaxing hobby.
(2) Avoid sports and entertainment activities before going to bed, avoid exciting emotional activities, watch nervous TV, drink strong tea and coffee, smoke, and avoid physiological factors that interfere with night sleep, such as hunger and over-saturated excitement.
(3) The bed is only used for sleeping. Don't work and think in bed.
(4) Life should be regular. Go to bed on time at night to reduce nightlife. If you can't sleep in bed for 20 to 30 minutes, you should get up, read some boring books and newspapers, and then go to bed when you are tired. No matter how late you go to bed, you must get up on time in the morning to improve your sleep rate.