你有什么應(yīng)對(duì)焦慮的方法？

CaptivatingSirenGrac
Meditation and Physical activity. I'm more active into these activities somehow I'm doing great and feeling good of what I've accomplished and I am proud.

冥想和體育鍛煉。現(xiàn)在我會(huì)更加主動(dòng)的參與這種活動(dòng)，我覺(jué)得自己干得不錯(cuò)，并且我為自己所達(dá)成的成就感到欣慰與自豪。

cycko
Physical activity is the best mental health life hack ever

體育鍛煉就是有史以來(lái)最強(qiáng)大的心理健康絕招。

Unhappy-Ad3829
I've been followig guided meditations from various sources and of various lenghts (from 5 min to an hour) and all I ever get is frustrated. I have no idea how to "empty my mind" and just relax. I don't think I'm capable of it (anymore).

我一直都在找各種來(lái)源，各種長(zhǎng)度（從5分鐘到1小時(shí)）的引導(dǎo)式冥想，但我只感覺(jué)困惑。我根本不知道該如何“清空我的大腦”然后放松下來(lái)。我感覺(jué)我根本就（再也不可能）做得到。

tobasc0cat
Hey! My therapist taught me meditation over the last few years, and it's been immensely helpful. He prefers something called "Transcendental Meditation", or TM. There is some mystical and exclusive stuff that he dismisses about it, but the actual process of meditation with a mantra rather than simply "empty your mind" has tons of research supporting it. I actually don't know "formal" TM so apologies to anyone if I get something wrong lol.

嘿！我的心理咨詢師過(guò)去幾年教過(guò)我如何冥想，對(duì)我的幫助特別大。他喜歡一種名叫“超覺(jué)沉思”的方法。雖然其中的一些神秘的、隱秘的方面他不喜歡，但是確實(shí)有大量的研究證明，比起簡(jiǎn)單的“清空你的大腦”，真正的帶著咒語(yǔ)去冥想要有用的多。我其實(shí)不知道“正式”的超覺(jué)沉思是什么樣的，所以我說(shuō)錯(cuò)了的話還請(qǐng)多擔(dān)待。

But basically, you find a comfortable place to sit, feet grounded, hands loose, and take deep breaths while slowly letting muscles relax. Then, you close your eyes and say a mantra, out loud if you want but generally I do it very purposefully in my head. Sometimes I start out loud, then get quiet as I settle in. The mantra is just one word, generally your TM teacher "bestows" it upon you and it's special, but mine is "sha-ring" lol. I don't assign any mystical value to it; it serves as a somewhat meaningless word to focus on. 

簡(jiǎn)單來(lái)說(shuō)，你先找個(gè)舒服的地方坐下，雙腳著地，雙手放松，一邊深呼吸，一邊慢慢讓肌肉放松。然后閉上雙眼，說(shuō)一句咒語(yǔ)，可以大聲說(shuō)出來(lái)，但我通常都是在腦子里認(rèn)真默念。有時(shí)我會(huì)一開(kāi)始大聲說(shuō)出來(lái)，然后隨著進(jìn)入狀態(tài)，慢慢降低聲音。咒語(yǔ)只有一個(gè)詞，一般就是你的冥想老師“賜予”你的那個(gè)特殊的詞，我的是“分——享”哈哈哈哈。我不會(huì)給這個(gè)詞加上任何神秘的價(jià)值，它只是個(gè)用來(lái)集中精神的詞，沒(méi)有意義。

For 15 minutes, the goal is to continue to breathe, check in on muscles and consciously relaxing them (I often start tensing my thighs or tightening my shoulders), and think-speaking the mantra at a comfortable cadence. There isn't a "right" way to say the mantra, I struggled with feeling like it should be a certain way for a while. If your mind wanders, like worrying about stressors or getting distracted, you observe your thoughts, then gently and nonjudgmentally guide yourself back to the mantra. I imagine walking my cat in a harness! My goal is to walk straight, my cat prefers to wander off to the side, attack a leaf, roll around, plop down etc. But yelling at him or getting frustrated doesn't make him walk better! Instead, I slow myself down, gently nudge him along, and let go of any "should be"s.

在十五分鐘的時(shí)間內(nèi)，你的目標(biāo)就是繼續(xù)呼吸，注意自己的肌肉，不斷地放松（我經(jīng)常從收緊大腿或是收攏肩膀開(kāi)始），然后思考——抑揚(yáng)頓挫地說(shuō)出自己的咒語(yǔ)。關(guān)于說(shuō)出咒語(yǔ)，并沒(méi)有什么“正確”的方法，我之前也以為一定要用某種方式去說(shuō)才行。如果你的思緒在游離，比如擔(dān)心壓力的來(lái)源或者分心，你就觀察自己的思緒，然后輕柔地，不加審視地讓思緒回到咒語(yǔ)上面。我想象的就是套上牽引繩溜貓！我想要指著走，但我的貓想要靠邊走，玩葉子，打個(gè)滾，趴下之類的。但是對(duì)貓喊一嗓子或者著急也不會(huì)讓他走直線！所以我就讓自己慢下來(lái)，輕輕地推著他走，別想那些應(yīng)不應(yīng)該的事。

Sometimes, my thoughts won't quiet. It's basically a string of stress stress stress sha-ring stress stress sha-ring stress stress.... But the key is to keep going back to the mantra. Eventually, things calm down. If one session isn't successful, setting aside the time to sit there is important anyway! It can also be a little disconcerting when you are having a successful session, because the physical relaxation can be immense. When my timer goes off I have to wait another minute or so before I open my eyes or start moving or else I fall over. I used to struggle more with vertigo during it, but that improved with time. It's important to not get mad at yourself! You are human. You can't just shut off your mind. That's why I like meditation where your mind retains a degree of activity, while your body relaxes and blood pressure lowers. 

有的時(shí)候，我的思緒安靜不下來(lái)。差不多就像是一串壓力壓力壓力分——享壓力壓力分——享壓力壓力這樣。但是重點(diǎn)在于要不斷地回到咒語(yǔ)上面。思緒終究會(huì)安靜下來(lái)。如果一次冥想不夠成功，至少花時(shí)間坐在那里就已經(jīng)很重要了！如果你的冥想特別成功，你也會(huì)覺(jué)得有點(diǎn)不安，因?yàn)檐|體上的放松特別暢快。等到計(jì)時(shí)器結(jié)束的時(shí)候，我得再等一分鐘才能睜開(kāi)眼睛活動(dòng)，不然我會(huì)摔倒。我之前在冥想的時(shí)候還會(huì)暈眩，但是這些都隨著時(shí)間改善了。重要的是不要對(duì)你自己生氣！你是人類。人類是不可能直接把大腦關(guān)機(jī)的。所以我才喜歡冥想，你的思緒保持一定程度的活動(dòng)，而你的身體放松，血壓也會(huì)下降。

Anyway. Not sure if this is helpful, but maybe it's something you can try! 

差不多就這樣。不知道有沒(méi)有用，但或許你可以試試！

isymic143
The trick is not to "empty my mind". The trick is to not participate in the random thoughts flowing through the mind. Let them come and go, while you keep your focus on the obxt of your meditation. The mind will quiet itself eventually.

關(guān)鍵不在于“清空我的大腦”，而是在于不要參與從你的腦子里飛馳而過(guò)的那些隨機(jī)的思緒。任它們來(lái)去自由，你只需要把注意力集中在你要冥想的對(duì)象上就可以了。你的大腦會(huì)自己慢慢安靜下來(lái)的。

Also, it's important to not get frustrated. Getting distracted is normal and expected. When it happens, just refocus and continue. Dwelling on the fact that it happened is just more distraction.

此外，重要的是不要心急。分心是正常的，也是會(huì)發(fā)生的。如果分心了，你只需要重新集中精力，然后繼續(xù)。抱著自己分心了的這件事不放，只會(huì)讓你更加分心。

Quiet-Quit1617
I used to go to the gym to help with anxiety but it usually just got me more worked up. I’d get under the squat bar and get flooded with negative thoughts. You’re weak and always have been, you’ll give up on this just like everything else, you’ll never improve, people are looking at you and see you as a joke. I know it’s all in my head and entirely untrue, but I can’t seem to get them out of my head. By the end of my workout I’m exhausted physically and emotionally. Anyone else get this way and have any advice?

我以前也去健身房想改善自己的焦慮，但這通常只會(huì)讓我更加疲憊。我走到深蹲架下面，腦子里就全是負(fù)面的思緒。你就是個(gè)弱雞，并且一直以來(lái)都是如此，你肯定會(huì)放棄的，就像你之前放棄過(guò)的一切一樣，你永遠(yuǎn)也不會(huì)進(jìn)步，人們看你就像在看笑話。我知道這都是我腦子里的想法，都是完全不真實(shí)的，但是我好像就是沒(méi)法讓這些想法從我的腦海里出去。練到最后我的身體和精神都疲憊不堪。有沒(méi)有經(jīng)歷過(guò)類似事情的人給一點(diǎn)建議？

isymic143
Meditation and ...

冥想，以及……

One of the most important benefits of meditation is learning how to control where your mind is focusing.

冥想最重要的好處之一，就是學(xué)會(huì)控制你的思緒的重心。

Repulsive_Week_4842
Journaling has been a game-changer for me. It's like having a low-budget therapist who's available 24/7. I write down everything that's bugging me, and somehow seeing it on paper makes it seem more manageable. Plus, doodling in the margins is a nice bonus stress-reliever.

寫日記給我?guī)?lái)了很大的改變。就好像是有一位七天二十四小時(shí)準(zhǔn)備服務(wù)的廉價(jià)心理咨詢師一樣。我會(huì)把所有煩擾我的思緒都寫下來(lái)，然后把這些事情寫在紙上，就會(huì)讓它們看起來(lái)更加可控。此外，在紙張邊緣畫點(diǎn)涂鴉也是不錯(cuò)的額外釋放壓力的手段。

georgehonda
I've always found this difficult because I'm a fairly self conscious person so immortalising my thoughts and feelings is tough. But maybe it would help, I'll give it a try

我一直都覺(jué)得這挺困難的，因?yàn)槲沂且粋€(gè)相對(duì)比較在意自己的人，所以把我的思緒和感受定格下來(lái)很困難。但是或許這會(huì)有幫助，我還是試一試比較好。

Smok3dSalmon
immortalising my thoughts

引用：“把我的思緒和感受定格下來(lái)”

Doing this is exactly what you need to do, so that you can revisit those thoughts later and reflect on them with a clear mind.

你就是為了這么做才寫日記，這樣你就可以在以后帶著清晰的大腦重新審視這些思緒。

georgehonda
Maybe you're right. I often feel embarrassed about seeing how I felt about things at the time. Like my feelings were irrational or stupid and not valid. Maybe that's some of the reason I don't gravitate towards this naturally

或許你說(shuō)得對(duì)。我經(jīng)常會(huì)因?yàn)榭吹疆?dāng)時(shí)我的感受而感到尷尬。就好像我的感受都很不理性，很愚蠢，而且根本說(shuō)不通?；蛟S這就是我不愿意主動(dòng)寫日記的原因。

katlips-verahits
Me: rips page out two months later when I revisit because "girl you were tripping and everything was, in fact, ok"

我：兩個(gè)月之后重新看自己寫的日記直接把紙給撕爛，因?yàn)椤懊妹媚惝?dāng)時(shí)嗑大了吧，事實(shí)上一切都還好”

zigzampow
Or burn it. New year, let it go. Make it a ceremony, even if solo.

或者燒掉它。新的一年了，都放手吧。把它當(dāng)成一場(chǎng)紀(jì)念，哪怕是一個(gè)人的。

Peony_333
Exactly this. My therapist just recommended this to me recently. Write everything out.. but you don’t have to keep it. Rip it up, throw it away, or burn it. I choose It’s quite therapeutic.

完全沒(méi)錯(cuò)。我的心理咨詢師剛跟我推薦了這個(gè)。把一切都寫下來(lái)，但是你用不著留著。撕掉，扔掉，或者燒掉。我選擇燒掉，還是挺治愈的。

eiretara7
I feel exactly the same.  I’ve tried journaling, but the fear of dying and having my loved ones go through my stuff and reading all my most secret and dumb thoughts keeps me from being 100% honest.  

我也覺(jué)得完全一樣。我試過(guò)寫日記，但是我很害怕自己死了之后，我愛(ài)的人整理我的遺物的時(shí)候，讀到了我所有的秘密和愚蠢的想法，于是我就不算是對(duì)他們100%誠(chéng)實(shí)了。

I get around it by typing out an email to myself and saving it as a draft to be dexed later.

我的解決辦法是寫一封給自己的郵件并保存為草稿，留待日后刪除。

1127_and_Im_tired
My daughter found my journal when she was maybe 16ish. It was all just me saying how worthless I was, how I wanted to die, how much pain I was in. She came to me crying, and I felt horrible that she saw that part of me. I don't journal any more

我女兒大概16歲左右的時(shí)候發(fā)現(xiàn)了我的日記。里面寫的全都是我覺(jué)得自己毫無(wú)價(jià)值，我想要死，我忍受著怎樣的痛苦。她哭著來(lái)找我，我因?yàn)樗吹搅宋业牧硪徊糠侄械綗o(wú)比痛苦。此后我再也不寫日記了。

RonnyReddit00
I do this but never read them back.

我也寫，但是我從來(lái)不讀。

First I did it in a notebook now I do it in a notes app on my laptop and lock the notes so it feel secure. 

一開(kāi)始我在筆記本上寫，后來(lái)我在電腦里的筆記app上寫，然后我把這些筆記鎖起來(lái)，這樣我就會(huì)覺(jué)得安全。

I like doing it on the computer cos I'm quicker at typing so I just unload my thoughts and don't worry about grammar or caps and just let it fly. If it's about someone fuck it I'll write it if it's deep and dark I write it. 

我喜歡在電腦上寫，因?yàn)槲掖蜃指?，所以我只需要釋放我的思緒，不需要擔(dān)心語(yǔ)法和大小寫，只要寫個(gè)不停就好了。如果是關(guān)于某個(gè)人的，去他媽的我寫了，如果是什么深邃黑暗的，我也寫了。

Another tips I got with anxiety is a technique called take the thought to court. 

我應(yīng)對(duì)焦慮的另一個(gè)訣竅就是帶著思緒去法庭的技巧。

If your worrying about everyone hating you for example (a pretty common one) take that thought to court and write down thr evidence for the case and against it. 

舉個(gè)例子，如果你擔(dān)心所有人都討厭你（這還挺常見(jiàn)的），你就帶著這個(gè)想法去法庭，并且寫出有利和不利于這個(gè)想法的證據(jù)。

For example, "everyone hates me your honor". 

舉個(gè)例子，“法官大人，所有人都討厭我。”

The evidence for this is I sometimes say stupid things or I don't text back. 

支持這個(gè)觀點(diǎn)的證據(jù)就是我有時(shí)候說(shuō)蠢話，或者我不回消息。

The evidence against this says "they never said they hate me, they invite me to things and I enjoy myself when I'm there." 

反對(duì)這個(gè)觀點(diǎn)的證據(jù)就是“他們從來(lái)沒(méi)說(shuō)過(guò)他們討厭我，他們會(huì)邀請(qǐng)我做各種事情，而且我在那里很自在。”

So in conclusion they don't hate me. 

所以結(jié)論就是他們不討厭我。

ItsDefinitely_NotMe
Cognitive restructuring, my favorite being looking for evidence of my worries/thoughts being unlikely, incoherent or incorrect.

認(rèn)知重構(gòu)，我最喜歡的就是尋找能夠證明我的擔(dān)憂和想法不太可能發(fā)生，沒(méi)有邏輯或者不正確的證據(jù)。

For example: my friends probably hate me. What evidence do I have that could prove this? What evidence do I have to prove that they, in fact, do not?

舉個(gè)例子：我朋友很可能討厭我。我有什么證據(jù)能證明這個(gè)？我有什么證據(jù)能證明他們實(shí)際上不討厭我？

OoLaLana
When I'm sitting in the moment of anxiety, I do this:

當(dāng)我焦慮的時(shí)候，我會(huì)這么做：

I breathe. A deep, long inhale; a comfortable, collapsing exhale.

我先呼吸。長(zhǎng)而深的吸氣；舒暢痛快的呼氣。

I focus on my breathing and my working lungs and not on whatever problem has triggered my anxiety.

我會(huì)將注意力集中于我的呼吸和我的肺上，而不是導(dǎo)致我焦慮的問(wèn)題上面。

Once I feel calmer, I look at the problem that's causing the anxiety.

等我冷靜下來(lái)之后，我就會(huì)審視這個(gè)導(dǎo)致我焦慮的問(wèn)題本身。

I imagine the worst case scenario. What if my deepest worry actually materialized?!?

我想象了最糟糕的情況。如果我最擔(dān)憂的事情成真了怎么辦？

I then figure out what I would do IF that actually happened.

然后我就會(huì)思考，如果確實(shí)成真了，那我又該做些什么。

Once I realize that, even though it's not something I wish to go through, that there is a path out of it, I feel calmer and in more control.

一旦我意識(shí)到，哪怕這不是我想要經(jīng)歷的事情，我也有辦法從中走出來(lái)之后，我就會(huì)感覺(jué)冷靜下來(lái)，更在掌控之中。

I think back to other times I've felt this way and the eventual outcome wasn't as difficult to deal with as I had imagined.

我會(huì)回憶起之前我有過(guò)同樣感受的時(shí)候，最終的結(jié)果也并沒(méi)有我想象的那樣難以應(yīng)對(duì)。

For me it's the loss of control and the unknown that causes my mental and emotional discomfort. Once I have an idea of a possible plan forward, it doesn't feel so scary.

對(duì)我來(lái)說(shuō)，是失去控制和未知的感受，讓我的心理和情緒感到難受。一旦我有了可行的計(jì)劃，就沒(méi)那么可怕了。

Hope this is of some help to you. 

希望這對(duì)你也能有所幫助。

Less-Might9855
My therapist always tells me to reword “what if” to “even if”. Meaning even IF that thing happens, I will be just fine.

我的心理醫(yī)生總是告訴我把“萬(wàn)一”改成“哪怕”。意味著哪怕事情真的發(fā)生，我也不會(huì)有事。

whiskey_agogo
I'll go out and get groceries/something I've been meaning to get for my place. Not like impulse buying, but like something I NEED that I've just been putting off. Gets me doing something productive, I'm outside, and then I feel "one step ahead" of where I was when I was feeling like ass.

我會(huì)出門買點(diǎn)菜，或者是別的我一直想買的東西。不是沖動(dòng)購(gòu)物，只是那些我需要買但卻一直在拖延的東西。讓我做點(diǎn)有建設(shè)的事情，出門，然后我就會(huì)覺(jué)得比之前一塌糊涂的自己要“向前一步”。

Playing music, gym, or just any hobby really.

放音樂(lè)，鍛煉，或者真的隨便什么愛(ài)好都行。

TwinkleToes474
Acutely or aggregately?

急性的還是累積的？

-Acutely : Try to focus on the present moment. Look around, take some deep breaths, and assess that nothing is currently wrong or disastrous etc etc in that moment. Additionally it may be helpful to engage in something such as a hobby, a walk, etc to distract yourself.

急性的：試著將注意力集中于現(xiàn)在。看看周圍，深呼吸，然后估計(jì)現(xiàn)在沒(méi)有什么簍子，或者大事。此外或許也可以做點(diǎn)事情，比如愛(ài)好，散步之類的，讓自己分分神。

-Aggregately - and hear me when I say this - Do something that will fill your ‘bucket’ daily, weekly etc. Your bucket will fill 2-3% each day, and be emptied out 1-2% from life’s stupidities. 6 months will go by and you’ll be 30-40% better. 12-18 months will go by and you’ll be 90% better. Just trust the process and take care of yourself and never give up.

累積的——我下面說(shuō)的要認(rèn)真聽(tīng)——做一點(diǎn)每天，每周都能填滿你的“水桶”的事情。你的水桶每天可以接大概2%-3%，然后被生活的蠢事倒出去1%-2%。六個(gè)月之后，你就會(huì)比以前好30%-40%。12-18個(gè)月之后，你就會(huì)比以前好90%。相信這個(gè)過(guò)程，照顧好你自己，永遠(yuǎn)不要放棄。

alwaysbehuman
I don't understand the bucket filling analogy. Please explain

我不太明白你這個(gè)灌水桶的比喻。請(qǐng)解釋一下

TwinkleToes474
Of course.

沒(méi)問(wèn)題。

If you feel like sad, angry, lonely etc, your bucket is empty. If you feel great, fufilled, happy etc- your bucket is full.

如果你覺(jué)得難過(guò)，生氣，孤獨(dú)之類的，那么你的水桶就是空的。如果你感覺(jué)良好，滿意，開(kāi)心之類的，那你的水桶就是滿的。

Another example may be as simple as toxic people or traits are putting holes in your bucket.

再舉一個(gè)簡(jiǎn)單的例子，一個(gè)糟糕的人或者一種糟糕的性格，就是會(huì)往你的水桶里鉆眼兒。

HeartThrobGoddess
surroundings and nature.

周圍和自然。

H0rnsD0wn
Control something you can control. Feel like life is slipping and you’re overwhelmed? Pick one small thing you CAN control and do it. I usually start by cleaning my room til it sparkles. Hey, now I feel good because I accomplished something. Then I find something else I can control, maybe my exercise, and I go for a 2 mile walk to get some good air and see people going about life. Then I come home to a perfectly clean room. Next I’ll control what I eat. Maybe cook a healthy or cozy meal like some pancakes, eggs, sausage, and fruit or some baked fish and veggies.

控制你可以控制的東西。你覺(jué)得生活在走向滑坡，你要被淹沒(méi)了？選一個(gè)你可以控制的小事，然后去做。我通常從打掃屋子開(kāi)始，直到一塵不染。嘿，現(xiàn)在我感覺(jué)好多了，因?yàn)槲野岩患虑樽龀闪恕Ｈ缓笪以僬乙患梢钥刂频氖虑椋蛟S是鍛煉身體，我就走兩英里呼吸一點(diǎn)新鮮空氣，看看別人忙活他們的人生。然后我回到家來(lái)，發(fā)現(xiàn)自己的房間干干凈凈。接下來(lái)我就控制吃的東西?；蛟S我要做一頓健康或者好吃的飯，例如煎餅，雞蛋，香腸，水果，或者烤魚和蔬菜。

After all that, I’m in a mood believing I can do whatever I want to, and whatever I need to. Just start small by controlling something you can control.

把這一切都忙活完之后，我就會(huì)進(jìn)入一種相信自己能做到任何想做的，任何需要做的事情的情緒里面。從你能控制的小事開(kāi)始就好。

DivineHeartMuse
Spend time with friends or meet other people through activities such as volunteering, sport or social clubs, or peer support groups. If you're able to talk to people about how you feel, it can help to reduce your anxiety. Sometimes saying what's worrying you out loud can take away its power over you.

花點(diǎn)時(shí)間陪朋友，或者通過(guò)活動(dòng)見(jiàn)見(jiàn)其他人，比如志愿活動(dòng)，運(yùn)動(dòng)或者社交俱樂(lè)部，或者同行支持團(tuán)體。如果你可以和別人聊起來(lái)自己的感受，你就能緩解焦慮。有時(shí)候把讓你擔(dān)憂的事情大聲說(shuō)出來(lái)就可以帶走它的力量。