How to overcome anxiety is the most common problem in physiological consultation. However, the subject here gives few appearances, saying that it is because of arrogance and anxiety in communication. Many people have answered from all angles, so I won't repeat them for the time being. (Of course, it is probably often mentioned by students, haha).

Well, since we're talking about how to overcome anxiety, then you and I have nothing to do. Let's have a look first. What is anxiety? Quote Wikipedia's definition of urgency.

Anxiety is notthesameasfear, that is, responsetoarealorepidemitethreat;

Three of them are theexpectationoffuturethreat. Anxiety is a kind of fear, worry and anxiety, usually a general and unfocused emotion, and an overreaction to a situation that seems threatening subjectively. Anxiety is an unpleasant state, which is bred by inner arguments. This passage clarifies that anxiety is not just fear, but fear of dealing with uncertainty and fear of the future. The feelings aroused are also different due to subjective feelings, and anxiety is mostly an overreaction to a specific scene. In other words, many times there is fear in anxiety, and there is no doubt that there is anxiety in fear. Anxiety is an emotion that originates from an uncertain source of injury.

Post a video. Although I don't fully agree with their instructions, I probably agree with them. The speaker thinks that anxiety is partly caused by external reasons, such as fear of losing or having lost; Part of it is because of connotation and arrogance. In other words, the arrogance raised in this question is not enough, and anxiety appears in a socially friendly environment.

DIG Lecture on Physiology: Learn to Deal with Punishment Emergencies (1) 21/v _ show/ID _ xnjmymdexnw.html.

Here, I'd like to insert a sentence about the relationship between animal crawling brain, limbic system and neocortex and anxiety, which has been mentioned recently.

The reptile brain of animals includes the brain stem of you and me and a part of the cerebellum, which is a part of the brain formed by human beings in Archean, so it is also called Archean brain. The function of this part of the brain is to let you and I survive from ancient times to the present, that is, our survival mode. When faced with injuries in primitive times, our ancestors always tried their best to survive, so they gradually formed several survival modes such as "killing", "running away", "pretending to be dead" or "freezing", "hiding" and "surrendering". The "fight or run" mode is often used by human beings and is also mentioned in the video. When you and I face the injury, you and I take the initiative to open the survival mode and make the following reactions to ensure your silence.

Quoting the hypothesis of brain trinity put forward by Paul McLean, a neuroscientist who translates words on the Internet.

The reptilian brain. The old cortex, also known as primitive brain or basal brain, including brain stem and cerebellum, is the initial brain factor, which McLean called "R- complex area". It consists of brain stem-medulla oblongata, pons, cerebellum, midbrain and the oldest basal nucleus-globus pallidus and olfactory bulb. For reptiles, the brain stem and cerebellum control the behavior of species. Because of this, people call the old cortex "the reptile's brain". Under the control of crawling, people have the same behavior patterns as snakes and lizards: dull, paranoid, impulsive, steady, suspicious and greedy, as if "vividly branded the survival mark of our ancestors in the wild period". Keep copying the same way of doing things and never learn from past mistakes (corresponding to machine thinking mentioned by Sri Arrondo). This brain controls the muscles, balance and initiative of the body, such as breathing and heartbeat. This part of the brain remains active even during deep sleep.

Limbic system (ancient mammalian brain). 1952, McLean first coined the term "limbic system" to refer to the middle part of the brain, which can also be called the old cerebral cortex or midbrain (ancient mammalian brain), corresponding to the brains of most mammals, especially those in the early stage of evolution. The brain of ancient mammals, located in the limbic system, is closely related to emotion, intuition, feeding, slaughter, avoidance and sexual behavior. As McLean observed, the relationship between love and hate is always understandable. A thing is either "pleasant" or "unpleasant", and there is no intermediate state. In the harsh environment, it is this general principle of "seeking advantages and avoiding disadvantages" that ensures survival.

When this part of the brain is stimulated by weak current, various emotions (fear, happiness, despair, pleasure, pain, etc. ) will multiply. Although all kinds of feelings exist in a specific position for a short time, the whole border system seems to be an important hotbed for nurturing feelings, meticulous power and emotional (emotional-dominated) images. Physiologically, the limbic system includes hypothalamus, hippocampus and amygdala. It subsidizes the fundamental cost for human beings to decide things (such as whether you have a positive or negative attitude towards something, which Buddhism calls vedena—-"feeling") and extra points (such as what attracts your meticulous power), and also helps human beings to perceive uncertain factors and hold creative activities. The limbic system is inextricably linked with the neocortex, which controls the development of brain performance, and neither side can independently control the operation of the human brain.

Maclean pointed out that dogmatism, paranoia, inferiority complex and fairness of desire can all find biological basis in the marginal system. He believes that if all the forces contained in the marginal system break out, the harm cannot be underestimated. According to his understanding, the command room that gives decisive instructions on cost is often not the neocortex in a higher evolutionary stage, but the relatively low-order ancient mammalian brain in the marginal system. Whether the idea conceived by the former is good or not is decided by the latter.

This assumption is also a better proof of what you and I will talk about later (please be patient ... it's really a bit long and dry! -。 -||||| |) The amygdala of the limbic system is the place to deal with punishing your emotions, that is, the time when your reptile brain perceives "restless injury" and sends information to the amygdala, and then you and I deal with punishment and produce anxiety.

Neocortex, brain, cerebral cortex, is probably another word: neocortex is what you and I know as advanced brain or rational brain, which sweeps almost all the left and right hemispheres (composed of a relatively new cortical paradigm called neocortex) and includes some subcortical neuron groups. The cerebral cortex corresponds to the brains of primates and mammals, including humans. It is the high-order cognitive achievements in the cerebral cortex that make people stand out among animals. McClane called the cerebral cortex "the mother of invention and the father of abstract thinking". In the human brain, neocortex occupies two-thirds of the whole brain volume. Of course, other animal species also have neocortex, but it is relatively small with little or no wrinkles (referring to the appearance, greatness and development of neocortex). Rats can still move normally without cerebral cortex (at least in appearance), while humans are no different from plants once they lose cerebral cortex.

The cerebral cortex is divided into left and right hemispheres, which is what we call the left and right brain. The left cerebral cortex controls the right side of the graph, and the right cerebral cortex controls the left side of the graph. Moreover, the right brain determines more people's sense of space, abstract thinking, musical sense and artistry, while the left brain controls more people's linear logic, rational thinking and speech skills.

Continue to fill in the relationship between prefrontal lobe and amygdala according to the prompt. . . There are many pits to fill.

The following is a paper written by Du, Qian Xing and China Children's Emotional Skills Development Forum from May 2005 to May, which describes the regulating effect of frontal lobe on emotions.

The above is Rory's nagging about the biological basis of urgency.

Then you and I will talk about how to surrender and how to be anxious. Surrender here, I don't know whether the subject wants to say "extermination" or whether it will relieve anxiety and make people feel free from survival and inner feelings. As a result of speaking a big oral English, the feeling of impatience can't be eliminated, and it exists constantly. All you can do is endure impatience and don't let it affect you.

So what can I do to make my anxiety not affect my survival?

Under the theory of tolerating and allowing therapy, this shows the state of various physiological problems of you and me.

Based on the above-mentioned physiological and pathological theory of ACT/RFT, the ultimate goal of ACT is to improve psychological flexibility, that is, as an unconscious person, he can fully resist the present and present skills, thus making changes in his actions or being happy for a long time, so as to achieve the established goals and cost views. Physical activity ability can be obtained through the six core processes of ACT (as shown in Figure 2), which is not only the key to suppress physiological and pathological symptoms, but also a positive physiological skill. Based on the above-mentioned physiological and pathological theory of ACT/RFT, the ultimate goal of ACT is to improve psychological flexibility, that is, as an unconscious person, he can fully resist the present and present skills, thus making changes in his actions or being happy for a long time, so as to achieve the established goals and cost views. Physical activity ability can be obtained through the six core processes of ACT (as shown in Figure 2), which is not only the key to suppress physiological and pathological symptoms, but also a positive physiological skill.

As shown in the figure, the process of change includes the process of mindfulness and the process of allowing active change.

The six core processes include:

(1) Acceptance: In action, acceptance is not only tolerance, but positive rather than judgmental acceptance of the present experience. That is to make room for painful feelings, impulses and feelings, instead of resisting, controlling and avoiding them and observing them as objects.

(2) cognitivedefusion dissociation: refers to pulling the self away from the mind, images and images, objectively staring at the brain activities, as if observing the carrier, and treating the mind as the language and pen and ink itself, rather than the meaning it represents, and not being controlled by it. Mindfulness practice can effectively help visitors pay attention to the processing process of the mind itself.

(3 3) beingpresent):ACT encourages visitors to consciously and carefully examine their current environment and physiological activities, and take full responsibility without making comments. The goal is to help tourists experience the world around them more directly, thus improving their mobility and keeping in line with their own views on cost.

(4) selfascontext: Painful hearts and feelings threaten visitors' self-cultivation, especially when self is regarded as insightful. RFT theory proves that white indicative relational frames, such as "I-you", "here-there" and "present-past", will produce a sense of perspective, and perspective intake will form the direct spiritual experience of human beings [8, 1 1, 12]. The observed self can help visitors care about their real experience and promote cognitive separation and adoption. ACT usually uses mindfulness, metaphor and experience process to help visitors reach the observed self.

(5) Values: Values): ACT refers to the construction of language, which is the overall, yearning and chosen survival direction of visitors. The concept of cost is inseparable from human actions, so it consciously runs through every targeted survival action. Measurement based on the concept of cost is configurable, not to avoid painful feelings.

(6 6) committedaction):ACT is not only a therapeutic strategy of bearing orientation, but also a therapeutic strategy of changing orientation. The goal of ACT is to help visitors choose behavior changes that conform to their own cost view, take their behavior seriously, and support effective survival based on cost view.

There are two exercises below, which can help you and me to better dissociate from cognitive integration and better live in the present, that is, to alleviate your and my anxiety.

The center is really mindfulness, observing your feelings and thoughts with the goal of "not judging"

Exercise 1: Sing your thoughts? (^? ^●)

This exercise is to sing your ideas out loud by singing. Although the choice of melody is still required, it can't be at the same latitude as your thoughts (thoughts that breed deep feelings), that is, you want to sing with happy tunes in a sad way.

For example, the idea of "I'm not good enough", I will sing it with the happy theme song of Tinker Bell comics.

Then go and see how your thoughts are different for you in different tunes.

ACT usually refers to de-language, because many times your language and mine have integrated your cognition, so that you and I can't understand your real views on the current cost and life. Therefore, this little exercise can well fund your understanding of separation and integration with me.

I think it is necessary to deduct the topic. As far as urgency is concerned, everyone needs to observe what kind of ideas appear frequently to deal with uncertain fears or inner distrust. We can gradually identify by observing your thoughts and mine, but the process is very slow. Occasionally, it is necessary to better understand and observe with the support of a physiological consultant.

Exercise 2: Counting (Observing) Breathing

This is the most basic mindfulness exercise. I forgot to mention, it's best to keep breathing 10- 15 minutes or so. At first, if you can't stand it, if you want it to relieve your anxiety effectively, you should practice it every day, not when you are anxious, then you will use it when you are anxious!

To find a quiet place, sit down, sit up straight, relax your shoulders, adjust your posture and take three deep breaths. As long as the smell is quickly transferred to the abdomen, the time to exhale can relax the body. Every time you exhale, you think your body is in a hurry and exhale with your breath. While taking a deep breath, you will feel tight in a certain part of your body and exhale with your breath. If you still feel that you can't relax, so be it. It doesn't matter if you can't relax. Pay attention to your breathing, there is no need to control it specially. From now on, there is no need to control your breathing in particular. There is no need to make it particularly fast or slow. Pay attention to the characteristics of your breathing, is it deep or shallow? What is the speed? What do you think of the taste and surroundings? You and I usually take breathing for granted, but breathing is the cornerstone of our lives, carefully placed around our nose, thinking that the atmosphere is in and out. Think about your nose, mouth and other parts of your body, where you have the most obvious thoughts with the rhythm of breathing. It may be a little bit of the nasal cavity, it may be your mouth, it may be your abdomen. When you find that position, gently put your efforts in that position. Pay attention to every instant change in this position and don't judge. Be careful about the frequency of your breathing. You can count your breathing gently in your mind, one breath, one breath, one breath at a time, one, two, three, and count according to your own frequency. There is no need to interfere with your breathing. Let yourself count gently as an observer, and when you count to ten, count from the beginning. Every time you count to ten, count from the beginning. Occasionally, you may lose track of where you counted in the middle. You probably lost your mind for a moment, or your thoughts drifted to other places. When you arrive in detail, pull back your thoughts and count from the number you just counted. If you can't remember that number, count it again from the beginning. What you are nervous about is not counting, but counting and observing the process.

I added some details about observing breathing and posted them for your clarification.

"The best way is to pay attention to the skin around people and realize the income and future of this place. Just know the income and commitment, and don't care too much about the touch of the skin or other characteristics of breathing. "

Okay, we agreed to mention the amygdala in the limbic system before, but we forgot. . .

Well, under the practice of mindfulness meditation such as breathing, the activity of amygdala in your limbic system and mine can be reduced.

In 20 12, Gaer Delport, a biomedical imaging center in Martinos, Massachusetts, explored the influence of meditation on amygdala, a brain region involved in emotional management.

She scanned the brain activities of 12 participants before and after 8 weeks of meditation training to record their brain activities when they saw pictures that might trigger positive, negative and neutral feelings. Therefore, no matter what images they see, their amygdala is not as active as that of non-meditators. "This shows that the sense of urgency and urgency of mindfulness meditation practitioners has decreased and become more quiet and calm." She concluded.

The reason for recommending publishing this original document. You can see the selected link. Interested parties can see http://journal.frontiers.org/journal/10.3389/fnhum.2012.00292/abstract.

Some people think these exercises are practical, others find them difficult to use, and the exercises themselves vary from person to person. Please don't be possessed. If necessary, you can find a qualified physiological consultant to help you surrender and be anxious together, instead of trying your best to make it up out of thin air.

Anyway, I just want to express that it is not very possible to clear away your anxiety and your anxiety and silence, but this process, as pointed out by the concept of hexagonal nucleus in ACT, requires two long-term events (mindfulness and allowing measures to change), and talent will gradually restore you and me to a flexible state. Instead of being stiff and nervous in an emergency.