關(guān)于焦慮的9個(gè)令人驚訝的事實(shí)

關(guān)于焦慮的9個(gè)令人驚訝的事實(shí)

Anxiety is a part of life and if not controlled in time, it can cause serious health problems. So, did you fully understand your anxiety?

焦慮是生活的一部分，如果不及時(shí)控制，它會導(dǎo)致嚴(yán)重的健康問題。那么，你完全理解你的焦慮了嗎?

Anxiety is a common phenomenon and most people have encountered it at least once in their life. In fact, this situation is not as scary as many people think. The more you understand anxiety, the more you can know how to manage them. Here is a summary of some anxiety facts and ways to help you manage this situation.

焦慮是一種常見的現(xiàn)象，大多數(shù)人一生中至少會遇到一次。事實(shí)上，這種情況并不像許多人想象的那么可怕。你對焦慮了解得越多，你就越能知道如何管理它們。下面是一些關(guān)于焦慮的事實(shí)和幫助你管理這種情況的方法的總結(jié)。

Anxiety can be beneficial

焦慮可以是有益的

According to Amy Przeworski, a doctor and associate professor of psychology at Case Western Reserve University in Cleveland, people often want to get rid of this condition but in reality, anxiety appears for a reason. This is the body's natural response to a threat.

據(jù)克利夫蘭凱斯西儲大學(xué)心理學(xué)博士兼副教授艾米·普澤沃斯基說，人們常常想擺脫這種狀況，但實(shí)際上，焦慮的出現(xiàn)是有原因的。這是身體對威脅的自然反應(yīng)。

Unlike stress caused by external stimuli, anxiety does not go away even when the factors that cause the condition are gone. In fact, they promote the body's response to help you overcome difficulties and even improve your health. It is important for people to know how to take advantage of this, rather than letting them dominate life.

與由外部刺激引起的壓力不同，即使導(dǎo)致焦慮的因素消失了，焦慮也不會消失。事實(shí)上，它們促進(jìn)身體的反應(yīng)，幫助你克服困難，甚至改善你的健康。重要的是人們知道如何利用這一點(diǎn)，而不是讓他們主宰生活。

Anxiety is a symptom

焦慮是一種癥狀

Anxiety that begins to interfere with everyday life can be considered a warning symptom of anxiety disorder. One of the most common disorders is generalized anxiety disorder (GAD), which makes people feel like a bad problem is about to happen even though this is not realistic. According to statistics of the American Psychological Association, GAD affects approximately 6.8 million adults in the United States.

開始干擾日常生活的焦慮可以被認(rèn)為是焦慮障礙的先兆癥狀。最常見的障礙之一是廣泛性焦慮障礙(GAD)，它讓人們感覺一個(gè)糟糕的問題即將發(fā)生，盡管這并不現(xiàn)實(shí)。根據(jù)美國心理協(xié)會的統(tǒng)計(jì)，廣泛性焦慮癥影響著大約680萬美國成年人。

Anxiety causes physical problems

焦慮會導(dǎo)致生理問題

Common signs include:

- Sweat

- Dizziness

- Increased heart rate

- Migraine

- Backache

- Feeling uncomfortable and insomnia... Sometimes insomnia is a temporary stress warning symptom. It is important that people pay attention and detect these symptoms promptly.

常見的癥狀包括:

——出汗

——頭暈

——心率加快

——偏頭痛

——背痛

-感覺不舒服，失眠…有時(shí)失眠是一種暫時(shí)的壓力預(yù)警癥狀。重要的是人們要注意并及時(shí)發(fā)現(xiàn)這些癥狀。

Anxiety affects women more than men

焦慮對女性的影響大于男性

Some studies show that about 23% of American women have anxiety disorders, while this figure is 14% in men. In fact, women are more likely to think negatively when they encounter a problem that is difficult to solve, thereby worsening anxiety.

一些研究表明，大約23%的美國女性有焦慮癥，而男性占比14%。事實(shí)上，當(dāng)遇到難以解決的問題時(shí)，女性更有可能消極思考，從而加劇焦慮。

Catherine A. Sanderson, a PhD in psychology at Amherst University and author of The Positive Shift, points out that hormonal changes also contribute to this phenomenon, making you sensitive or easily angry at certain times of the month, postpartum or premenopause.

阿默斯特大學(xué)心理學(xué)博士、《積極轉(zhuǎn)變》一書的作者凱瑟琳·a·桑德森指出，荷爾蒙的變化也導(dǎo)致了這種現(xiàn)象，在每個(gè)月的某些時(shí)候，比如產(chǎn)后或絕經(jīng)前，你會變得敏感或容易生氣。

Lifestyle changes can dispel anxiety

生活方式的改變可以消除焦慮

One of the easiest and most effective ways to prevent stress is to make lifestyle changes. First, people need to get enough sleep and take a nap every day.

預(yù)防壓力最簡單和最有效的方法之一就是改變生活方式。首先，人們需要得到足夠的睡眠，每天小睡一會兒。

A recent study published in the Journal of Behavioral Therapy and Experimental Psychology found that sleeping less than eight hours a night is linked to anxiety disorders. Exercise, walking and yoga can help you cope with common stressors.

最近發(fā)表在《行為治療和實(shí)驗(yàn)心理學(xué)雜志》上的一項(xiàng)研究發(fā)現(xiàn)，每晚睡眠不足8小時(shí)與焦慮癥有關(guān)。鍛煉、散步和瑜伽可以幫助你應(yīng)對常見的壓力。

Anxiety can be treated

焦慮是可以治療的

Many people have the misconception that anxiety for a long time will not be treated. In fact, there are many methods available to control this situation.

許多人有一種誤解，認(rèn)為長期焦慮是不會得到治療的。事實(shí)上，有很多方法可以控制這種情況。

Joe Bienvenu, a medical expert and associate professor of psychology at Johns Hopkins School of Medicine, explains that one of the most popular treatments is cognitive behavioral therapy (CBT), which helps you gain a deeper understanding of your emotions and face the events that take place in life in a more positive way.

約翰霍普金斯醫(yī)學(xué)院的醫(yī)學(xué)專家和副教授喬·卞福汝解釋說,最受歡迎的治療是認(rèn)知行為治療(CBT),這可以幫助你更深入的了解你的情緒，以一種更積極的方式面對生活中發(fā)生的事件。

Don't be afraid to see a doctor if anxiety affects your daily life.

如果焦慮影響了你的日常生活，不要害怕去看醫(yī)生。

Richa Bhatia, a psychiatrist and editor of Current Opinion in Psychiatry, says that when chronic anxiety affects your life and work, you should seek professional help. In fact, many people do not see a doctor, even though this can disrupt relationships and make them struggle with daily life.

精神病學(xué)家、《精神病學(xué)最新觀點(diǎn)》的編輯里查·巴蒂亞說，當(dāng)慢性焦慮影響到你的生活和工作時(shí)，你應(yīng)該尋求專業(yè)幫助。事實(shí)上，許多人不去看醫(yī)生，即使這可能會破壞人際關(guān)系，使他們在日常生活中掙扎。

Stopping using your phone can help reduce anxiety

停止使用手機(jī)可以幫助減少焦慮

Smartphones can be a cause of exacerbation of anxiety. A recent study at the University of San Francisco has shown that people who regularly use the device are at high risk for psychological problems, in part because they stimulate nerves in the brain. The brain warns the body is in danger. Therefore, to avoid anxiety affecting sleep, people should maintain the habit of turning off the screen an hour before going to bed.

智能手機(jī)可能是焦慮加劇的一個(gè)原因。舊金山大學(xué)最近的一項(xiàng)研究表明，經(jīng)常使用該設(shè)備的人患心理問題的風(fēng)險(xiǎn)很高，部分原因是它們會刺激大腦神經(jīng)。大腦警告身體處于危險(xiǎn)之中。因此，為了避免焦慮影響睡眠，人們應(yīng)該保持睡前一小時(shí)關(guān)閉屏幕的習(xí)慣。

Sometimes medication is the best treatment

有時(shí)藥物治療是最好的治療方法

The most commonly prescribed anti-anxiety medications are antidepressants, selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs).

最常用的抗焦慮藥物是抗抑郁藥、選擇性血清素再攝取抑制劑(SSRIs)和血清素-去甲腎上腺素再攝取抑制劑(SNRIs)。

These drugs have fewer side effects than benzodiazepines. You may take a few weeks or longer to notice the effectiveness of the medication. According to Dr. Bhatia, even though drugs don't change yourself or eliminate all negative thoughts, they can improve your focus, helping you see life for a better, unaffected way.

這些藥物的副作用比苯二氮卓類藥物要少。你可能需要幾個(gè)星期或更長時(shí)間才能注意到藥物的效果。據(jù)Bhatia博士說，盡管藥物不能改變你自己或消除所有消極的想法，但它們可以提高你的注意力，幫助你以不受影響的方式更好地看待生活。