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所在平台: Udemy |
课程主页: https://www.udemy.com/course/overcoming-anxiety-and-stress-disorders/
课程评论：没有评论
课程名称：克服焦虑与压力障碍 课程概述：本课程旨在帮助那些面临焦虑问题的人提供应对策略，使其不再被焦虑感所淹没。课程内容包括一些短期的解决方案，帮助学员立即应对焦虑，同时也传授长期方法来应对反复出现的问题。焦虑是我们身体对压力的自然反应，识别个人的诱因是管理焦虑攻击的重要一步。本课程将帮助学员识别这些诱因，并提供缓解焦虑的实用技巧，包括： 1. **质疑思维模式**：挑战负面思维，问自己这些想法是否真实，从而重新掌控情绪。 2. **练习深呼吸**：通过有节奏的深呼吸来降低心率，平静心情，推荐4-7-8的呼吸法。 3. **使用香薰疗法**：利用如薰衣草、甘菊和檀香等天然香气，帮助舒缓焦虑。 4. **进行适度的运动**：散步或练习15分钟的瑜伽，将注意力从思绪转移到身体，减轻焦虑感。 5. **写下你的想法**：将让你焦虑的思绪写下来，能够减轻心理负担，使情绪变得不那么令人生畏。 这些放松技巧特别适合经常性焦虑或一般性焦虑障碍（GAD）患者，但若怀疑自己有GAD，单靠短期应对方法并不足够，学员还需要寻找长期的策略来减轻症状的严重程度，甚至预防其发生。课程将为学员提供全面的支持与指导，帮助他们有效应对焦虑与压力。
If you deal with anxiety, there are strategies you can use to avoid feeling consumed by it. Here are some quick solutions to help you address the situation immediately, as well as long-term methods to combat a recurring issue.Breathe: There are ways to calm your anxietyKnow that feeling of your heart beating faster in response to a stressful situation? Or perhaps, your palms get sweaty when you're confronted with an overwhelming task or event.That's anxiety - our body's natural response to stress.If you haven't recognized your triggers yet, here are a few common ones: your first day at a new job, meeting your partner's family, or giving a presentation in front of a lot of people. Everyone has different triggers, and identifying them is one of the most important steps to coping with and managing anxiety attacks.Identifying your triggers can take some time and self-reflection. In the meantime, there are things you can do to try to help calm or quiet your anxiety from taking over.5 quick ways to cope with anxietyIf your anxiety is sporadic and getting in the way of your focus or tasks, there are some quick natural remedies that could help you take control of the situation.If your anxiety is focused around a situation, such as being worried about an upcoming event, you may notice the symptoms are short-lived and usually subside after the anticipated event takes place.1. Question your thought patternNegative thoughts can take root in your mind and distort the severity of the situation. One way is to challenge your fears, ask if they're true, and see where you can take back control.2. Practice focused, deep breathingTry breathing in for 4 counts and breathing out for 4 counts for 5 minutes total. By evening out your breath, you'll slow your heart rate which should help calm you down.The 4-7-8 technique is also known to help anxiety.3. Use aromatherapyWhether they're in essential oil form, incense, or a candle, natural scents like lavender, chamomile, and sandalwood can be very soothing.Aromatherapy is thought to help activate certain receptors in your brain, potentially easing anxiety.4. Go for a walk or do 15 minutes of yogaSometimes, the best way to stop anxious thoughts is to walk away from the situation. Taking some time to focus on your body and not your mind may help relieve your anxiety.Getting some quick exercise can help boost your mood and calm your mind.5. Write down your thoughtsWriting down what's making you anxious gets it out of your head and can make it less daunting.These relaxation tricks are particularly helpful for those who experience anxiety sporadically. They may also work well with someone who has generalized anxiety disorder (GAD) when they're in a bind!However, if you suspect you have GAD, quick coping methods shouldn't be the only kind of treatment you employ. You'll want to find long-term strategies to help lessen the severity of symptoms and even prevent them from happening.
