完整的焦虑指导：如何无焦虑

What if you could cure your anxiety?

Welcome to our anxiety guide. We have compiled超过400页关于焦虑，包括焦虑症状，焦虑类型，焦虑导致，焦虑有助于策略，焦虑治疗，以及更多的详细和具体信息，概述了您可能对焦虑的每一个问题。万博max手机

你了解焦虑的越多，你必须击败它的越好机会。当您继续完成本指南时，我们鼓励您通过点击对您最有意思的链接以及与您的斗争交谈的链接进一步阅读。

我们还建议您考虑将本指南添加书签以便以后探索，因为当您继续沿着您的焦虑之旅，您会发现您将有新的问题和需要克服的新挑战。

焦虑可以被殴打。但它从知识开始。我们希望这一深入指导为您提供了您需要一次焦虑的工具。

。。。So What is Anxiety?

在整个生活中，你将面临各种挑战。感到担心，强调或焦虑的挑战是正常的 - 有时甚至健康。

你有一个大测试来了吗？感到紧张是正常的。
你有一个第一个约会，你很长一段时间粉碎？感觉抖动是正常的。
你叫到老板的办公室，你不知道为什么？感到担心是非常正常的。

但是，对于近20％的人口，每天都充满了担心，超越正常 - 身体和情感紧张的感觉似乎没有理由突然触发。

这是焦虑。

Anxiety comes in many different shapes and forms. There’s anxiety that’s physical, anxiety that’s emotional, anxiety that’s mental, and anxiety that are all three at once. There is anxiety caused by traumatic events, and anxiety caused by seemingly nothing at all.

Welcome to the CalmClinic guide to anxiety. This guide, along with the rest of the CalmClinic site, is dedicated to helping you understand your anxiety better, with detailed pages about:

原因
症状
万博max手机治疗，更多

We cover every topic possible, from Agoraphobia to the Zung Self Rating Scale, with the goal to provide you with objective articles on every topic available.

现在需要帮助吗？这是如何开始的

我们邀请您探讨了长度的指南，并尽可能多地学习焦虑，因为在焦虑时，知识确实是权力。你知道并理解它的越多，你就可以控制它越多。

但对于那些现在正在努力攻击的人 - 就在这个时刻 - 并需要帮助找到一些临时或永久性救济，从以下内容开始：

这些是一些有用的初学文章，为您提供有关如何控制焦虑的更多信息。如果您只是在寻找立即焦虑的帮助，请从那里开始，然后在您准备就绪时返回此页面。

Introduction to Anxiety

For those that stayed with us, let’s give some background on anxiety, and yes, that means you’re about to read about cavemen:

Hundreds of thousands of years ago, early man was faced with many dangers. From large predators to small poisonous snakes, they needed a way to make sure that if they were faced with danger, they could react quickly and keep themselves away from harm.

这被称为战斗或飞行响应。你的身体对危险的自然反应。

它是被称为Amygdala的大脑的一部分触发。Amygdala向您的身体发送消息，即您处于危险，增加了您的心率（因此您可以运行更快），导致您汗水（保持冷却），等等。

在其核心，这场战斗或飞行系统对您的生活和安全至关重要。

不幸的是，许多人发现他们的战斗/飞行系统已经消失了Haywire，并使他们即使在没有立即危险时也会让他们体验着显着的痛苦。当你的身体像对你的安全的任何威胁一样反应时，你有焦虑。

So… What is Anxiety?

这是因为焦虑是激活您的战斗或飞行系统，焦虑，在其核心，是一件好事。没有焦虑，你会在晚上漫步到黑暗的小巷里，与人的尺寸有10倍，然后在住宅区每小时150英里。焦虑旨在让您安全。

问题是当你不应该遇到焦虑时，或者当焦虑更严重时，就会在情况。那是你有焦虑的时候，这可以以多种不同的方式表现出来：

πcture This:你有困难控制你的想法和忧虑。当你与某人交谈时，你担心他们没有享受它。你担心他们不想再和你谈谈。你担心他们可能不喜欢你。

Then you realize you have a big project due in the morning, and you are worried you won’t complete it on time. All day, every day, you find yourself physically or emotionally worried, and no matter how hard you try you cannot seem to relax.

πcture This:Your feel some pain in your chest. You feel like you can’t take a deep breath. Your heartbeat is speeding up. It feels like something is wrong – like a heart attack. It’s getting worse. Your mind is racing. You feel lightheaded. Is this it? Are you going to die? Suddenly it peaks!

然后慢慢融化。你谷歌你的最新症状，看看是否有新的东西来询问你的医生。

πcture This:围绕着别人的想法是可怕的。它是恐吓。谈话很难。他们在判断你吗？他们看到了什么吗？你感到裸体，暴露。你想做的就是逃避，但你知道你是否这样做，你会再次独自一人。

无论如何，你逃脱了。这太过分了。下次吧。

πcture This:It seems that every minute of every day, you cannot get this vision out of your mind. It’s violent. It’s graphic. It’s disgusting. You hate it. You have no interest in it, but why do you keep having the thought? Why won’t it go away? Does it mean something about you?

You’ve found that the only thing that gets it out of your mind is counting prime numbers in your head. It’s the only relief you get from this horrible image.

πcture This:You went through a trauma. It’s over. Yet it seems like you’re going through it again, every day. Every loud noise takes you back to that moment. Every dream takes you back to the feelings. The smallest bit of stress feels overwhelming. You jump. You startle. It should be getting better, but it seems like the trauma never ended.

πcture This:AH! A SPIDER!

每一个这些的只是一个例子ways anxiety can affect you.

类型的焦虑

Why does anxiety have different “types”? That’s not entirely clear. But anxiety isn’t the same for all people.

Some people experience constant, low levels of anxiety that don’t stop them from living their life, but affect everything they do.

其他人经历了只有身体焦虑症状的巨大爆发，因此他们认为他们正在垂死，只是在15分钟后离开，好像什么都没有错。

It’s why anxiety is so complex, and why education and understanding of anxiety is so important. For more about each type of anxiety, click on the different types below:

焦虑的症状

每个人，即使他们从未经历过任何形式的严重焦虑，也有一些症状。当您害怕或危险时，它们与您体验的症状相同，包括：

These are all very common. But what you may not know is that anxiety, and the many different types of anxiety disorders, can cause hundreds of different symptoms – from the common to the rare.

的确，你可能知道焦虑可以引起灯光，但你知道它可以吗？cause a sore throat？你可能已经猜到了焦虑可以引起恶心，但你知道它是否会导致both arm pain和joint pain？

There are hundreds of different anxiety symptoms, and some of them seem to have no relationship to anxiety at all. But that’s because anxiety isn’t just anxiety. When you have anxiety, you often struggle with supplementary issues, such as:

反过来，这些导致他们自己的症状。例如，当你强调时，你可能会发现自己有稍微模糊的视觉，这反过来导致眯眼，这又转过身来导致眼睛疼痛。当你没有睡觉时，你的身体可能无法恢复，这可能导致肌肉疼痛，临时神经损害, and more.

Stress also affects digestion, which means you may not be processing food correctly, which THEN means you may be experiencing symptoms associated with nutritional deficiencies.

此外，焦虑有一种称为“超敏反应”的症状。这是当你的大脑对你的身体感觉的方式非常敏感。即使你体验到99％的人忽视的微小疼痛或不适，你也会注意到它，这使得它比其他人的经历更严重。

正如你所看到的，焦虑的症状很大，因为这不仅仅是焦虑。这也是焦虑导致问题的症状。

也就是说，焦虑症状通常可以分解为以下群体。

Mental Anxiety Symptoms

Many anxiety symptoms are mental. That means they are related to thoughts. For some people, thoughts are what characterize the disorder. For example, obsessive compulsive disorder is caused by persistent, uncontrollable thoughts. Generalized anxiety disorder can cause frequent worries about otherwise inconsequential things.

The list of mental anxiety symptoms is extensive, but for a brief overview of some of the most common, start here:

Most of these types of thoughts trigger physical symptoms as well. But not all of them. There are people living with anxiety that struggle with these thoughts but don’t necessarily “feel” anxious. They still have anxiety, because anxiety affects people in different ways.

In addition, thoughts can change. If we asked you right now “what types of thoughts are you having?” you might say scary thoughts or irrational thoughts. But if we ask you again in two weeks, you might say weird or racing. So don’t feel like you have to limit yourself to one type of mental symptom.

Physical Anxiety Symptoms

As we talked about earlier, there are also considerable physical anxiety symptoms. So many, in fact, that listing them here would be almost impossible to navigate.

That’s why we want to invite you to use our search feature, located in the top right corner of this page. It looks like this:

We have hundreds of different physical anxiety symptom pages on this site, so that you can find the information you want to read about most. But for those that would like some help getting started, here are a few of our most common pages and searches:

如果您阅读了上一节关于精神焦虑症状，您会注意到我们表示，有些人在没有（或接近NO）身体症状的情况下有些人体验心理焦虑症状。他们经常担心或有焦虑的想法，但身体上他们感到很好。

Similarly, there are millions of people that have the physical anxiety symptoms with NO mental symptoms. These individuals feel fine mentally, without too many worries, but physically their bodies are reacting as though they’re in danger. Many people with panic attacks report that their panic attacks seem to come from nowhere, when they’re not even feeling stressed.

同样，所有这一切都是正常的。你没有非常听到心理学家和媒体，但没有权利或错误的方式来体验焦虑。数百万人体验到不同的方式。

请记住使用上面的搜索功能来查找焦虑可以创造的许多症状。

Emotional Anxiety Symptoms

Anxiety is, itself, an emotion. So really all anxiety symptoms are emotional anxiety symptoms. But there are some specific emotions that anxiety can trigger. You can find more in our search feature, but some examples include:

It can also导致抑郁症, as well as anhedonia – a strange temporary symptom where you are unable to feel joy (but may not be depressed or sad).

这些是焦虑的许多症状。它似乎可能会势不可挑剔，但请记住，你对每个症状的了解越多，你就越有工具阻止它。

点击下面的图片阅读更多关于焦虑症状的更多信息。

All About Anxiety Attacks

Often when we talk about anxiety symptoms, we’re talking about more of the general symptoms of anxiety. But there is a form of anxiety that deserves its own special place – the anxiety attack.

Anxiety attacks are primarily physical anxiety symptoms on a large scale. They’re traditionally referred to as panic attacks, but there are “forms” of anxiety attacks that can affect other disorders, such as severe anxiety at the sight of blood, or severe OCD that triggers an extreme bump in symptoms.

Still, when talking about anxiety attacks and panic attacks, we’re usually referring tosignificant, intense anxiety symptoms that are often so severe, people that experience them may feel as though they’re having a heart attack。

焦虑症的症状包括：

快速心跳（心悸）
Trouble Breathing
胸痛
灯头
出汗
敦促小便
过度通气
强烈的厄运/危险感
快速思考/难以思考
Feelings of Losing Control

Some people even call an ambulance, because the symptoms mimic health problems. They can make you feel like you’re dying.

Anxiety attacks peak at around 10 minutes and then slowly decline afterwards. They can leave you feeling drained, confused, exhausted, and scared. Some people develop health anxiety, because the symptoms are so physical and so real, that it’s hard to believe that they can be caused by anxiety.

Let’s be clear here: The symptoms of anxiety attacks ARE real. Your chest pains, lightheadedness, and more are not your imagination. Your body is really experiencing those problems. The only difference is that they’re caused by anxiety, and they are not necessarily dangerous. They just feel like they are.

要开始更多地学习焦虑症，并探索许多症状，请访问我们的焦虑攻击页面：

What Causes Anxiety?

Any time you struggle with a mental health issue like anxiety, it’s easy to want to seek out the cause.

但对于绝大多数有焦虑的人来说，没有明显的原因。

遗传学可能发挥作用，但它并没有充分解释焦虑。有些人可能已经过去的经历导致他们发展焦虑。其他人可能只是在重大压力下，这会破坏你的压力应力的能力（应力应对可能与焦虑有关）。其他人只是自然地发展它，没有明显的理由。

焦虑也可以是自我维持的。例如，如果你是有社交焦虑的人，你可能会在公共场合出去的体验，你的紧张导致你让自己难堪，然后你将来强化这种焦虑。同样，你可能是一个令人担忧太多的人，但随后发生了一些糟糕的事情，突然间，你担心的是合理的。

There is some value in identifying what causes your anxiety, but it shouldn’t necessarily be your primary focus. That’s because it’s easy to point to something and blame it for your anxiety, even though it may not actually be the cause:

“I have anxiety because my parents didn’t let me have social experiences.”
“I have anxiety because I was treated poorly as a child.”
“I have anxiety because my workplace is stressful.”

这些可能是真的。他们也可能不是真的。不可能证明是什么导致你的焦虑，但很容易找到责任问题。

考虑到这一点，它确实有助于探讨焦虑的原因到某种程度。以下是一些开始的地方：

Anxiety is also the type of condition that develops through experiences. Let’s look at an example:

莎拉害羞，但她很好的社交。她的父母也害羞，所以这是正常的。她花了几个亲密的朋友，但她能够出去派对。她没有和很多人交谈，她有点不舒服，但她没有严厉的问题，让她离开，偶尔会使新朋友或两个人。但她有一份新工作，她正在挣扎。她解释了几个电话并开始感到不那么自信。

That drop in confidence affects her. The next time she’s at a party, she feels more uncomfortable than usual. Someone tries to talk to her, but when she tries to talk back she struggles to find the words. It’s embarrassing. A few weeks later is a birthday. She remembers how hard it was for her to talk and she feels anxious. That anxiety causes her to withdraw even further. When she does try to break out of it, her anxiety makes her struggle even more, which reinforces her fear.

Over the next few years, it develops into a cycle that makes her more and more anxious, until the very idea of going out in public causes her extreme anxiety. She has developed social anxiety disorder.

This type of example is how many people develop anxiety. If you’re looking for specific causes, you can blame genetics (her parents were shy), or you can blame her stressful workplace (chronic stress can create anxiety), or you can blame her experiences (mistakes in social situations caused her anxiety).

但答案真的是所有三个的组合。

Learning and understanding this in full can help you make sure you recognize what can lead to your anxiety. It just also helps to see that anxiety can be more complicated than one specific “cause.” Some people have anxiety triggered by one event or trauma, or possibly a health condition, such as menopause. But for others, the issue is often more complicated.

We’ve also explored over 50 different unique causes of anxiety that we explore throughout the site, so don’t forget to use our search feature and visit our page on anxiety causes to learn more.

Do You Have Anxiety?

Hopefully you have a better understanding of anxiety, and an idea of whether or not you or someone you love is struggling with an anxiety symptom. We also invite you to explore the many pages we have available that delve further into the individual details about each anxiety, symptom, cause, and more.

但你仍然会想知道：

如果你有焦虑
How severe your anxiety is
What type of anxiety you have

万博max手机焦虑的治疗

If you struggle with anxiety, chances are you want to treat it. The problem is that navigating the thousands of potential treatments available can be difficult. There are dozens of medications, countless self-help tips, numerous “herbal” and “natural” strategies, many different types of therapy, and more.

We’ll give you an introduction to all of these different options below, but if you’re looking to explore anxiety treatments in significant detail, visit our anxiety treatment handbook at the link below.

在我们进入焦虑的治疗之前，有一个重要的事情要注万博max手机意：治疗焦虑可能很慢。发展焦虑需要数年，焦虑成为您的一部分。对治疗的承诺很重要，因为大多万博max手机数治疗都无法立即起作用。他们花时间，沿途将挫折。

Similarly, just as anxiety is different for different people, so too are treatments. What works for one person may not work as well for another. Some are more effective than others. Never give up trying to treat your anxiety.所有焦虑都是可治愈的。It simply takes finding the right treatment for you.

焦虑的药物

Medications are one of the most popular treatments for anxiety, because they are the only treatment option that is easy and works quickly. That ease does come at a cost. Many medications have unpleasant side effects. Medications also can’t “cure” anxiety. They can only “stop it.”

如果你停止服用药物，焦虑会回来。

So all anxiety medications benefit from supplementary treatments. But in the beginning? Yes, medications can help, provided you figure out which one is best for you. Here are some references to start you off:

These are only some of the medications that we’ve featured here on CalmClinic, but there are countless more. For a complete over view of all different types of anxiety medications, and details about what to choose from, please visit our anxiety medication handbook below.

治疗

治疗是另一种焦虑的治疗方法。通过治疗，您可以单独或团体与心理健康专家相遇，他使用一系列不同的治疗方式来试图帮助您克服焦虑。

并非所有治疗都是平等的，并且某些形式的治疗效果是争议的。例如，心理动力学治疗 - 被锡格蒙德弗洛伊德推广 - 被别人的一些和最有效的被认为是无效的。

But therapy, especially certain types of therapy, can be very effective. If you’re interested in learning more about therapy for anxiety, here are some places to start:

行为治疗
催眠治疗
认知行为治疗(for Obsessive Compulsive Disorder, specifically)

治疗is effective. But not all therapy is the same. Hypnotherapy is controversial. Cognitive behavioral therapy is highly regarded and effective, but doesn’t work for everyone. Therapy is a great choice, but don’t feel deflated if it doesn’t work for you or you can’t afford it.

Self-Help Techniques for Anxiety

Self-help treatments can work. You can cure your anxiety at home. The only problem with self-help techniques is that they require substantial commitment, and most people that try to cure anxiety at home give up quickly.

Why?

因为当你在家时，没有人可以让你负责。你必须自我激励，你必须对挫折来说没关系，你必须愿意采取相当大量的时间学习更多关于焦虑和学习帮助你控制它的正确策略。

自助往往似乎更容易，但它确实需要工作。然而，那些愿意参加这项工作的人更有可能找到他们正在寻找的结果。以下是一些页面可以帮助您开始：

If you research yourself, you’ll probably find a lot of strategies for self-help. Some of them work. Not all of them do. Don’t be discouraged if the ones you try aren’t as effective as you hoped.

如果您已准备好闯入自助技巧，请审查我们的自助手册下面的焦虑手册。

Overcoming Anxiety

焦虑是一种压倒性的条件。它控制了你的想法。它的存在是你所做的一切。你忍受焦虑的时间越长，就像那里的所有人都越多 - 似乎没有其他方式而不是陷入焦虑症。

但这不是这种情况。焦虑形成。也可以消除焦虑。需要时间，知识，克服挫折的能力，以及对你心理健康和健康的承诺，但焦虑可以被殴打。焦虑是学习的。它可以被解释。

下一个步骤。我们的建议是嘘kmark this handbook, so that you can keep exploring further and further into anxiety and how to eliminate it. If you have any struggles, use our search feature and find out more about it. You can also在Facebook上关注我们, where we post new stories and updates about anxiety, and a chance to interact with others that are also dealing with similar challenges.

Hopefully this anxiety handbook helps you get started, and keep delving deeper into the other guides we’ve linked to above. In time, you’ll be an expert on anxiety yourself, and able to find the solutions that will work best for you.