焦虑障碍放松技术

Anxiety disorder放松技巧are an important part of many behavioral treatments for anxiety disorders and specifically for社交焦虑症（悲伤）。For example, if you have a fear of公开演讲，部分治疗可能涉及在想象演讲时练习深呼吸和肌肉放松。

虽然放松技术经常形成一个更全面的治疗计划的一部分，但这些是您也可以在家里练习的策略。特别使用的策略是膈肌呼吸，渐进式肌肉松弛，自动训练和引导图像。

隔膜呼吸

膈肌呼吸或深呼吸，是在呼吸时扩展膜片的实践，使您的胃升起并落下，而不是胸部。在焦虑症期间，您更有可能采取浅浅的呼吸，这有助于焦虑的症状。

通过练习如何在轻松的环境中缓慢而深入地呼吸，在压力期间，您将更好地呼唤这种放松方法。深呼吸也形成了建立其他放松技术的基础，因此它是掌握的重要概念。

Progressive Muscle Relaxation

Have you ever noticed the feeling you have after a really intense workout? Your muscles have been fatigued to the point that your body is totally relaxed.

这是进步肌肉放松（PMR）的目标。在时态和轻松的肌肉之间交替有助于诱导全身放松。在这种做法中，您将以紧缩，在整个身体上放松各种肌肉。

PMR can also be paired with imaginal exposures in which you picture yourself facing feared situations and learning to relax as you do so.

Autogenic Training

Autogenic training describes a technique similar to冥想, in which you repeat a series of statements to yourself about different parts of your body. The repetition of these statements is believed to influence the functioning of your自主神经系统, which includes your heart rate.

指导图像

你曾经希望你能逃到一个在小木屋里的热带岛屿或洞吗？如果您没有时间或意味着实际过幻想，请给予guided imagery尝试。这种技术涉及使用你所有的感官来想象自己在轻松的环境中。轮到你的身体进入轻松的状态。

但要小心，你可能会变得如此放松，你睡着了！当你必须尽快到达时，最好不要练习这种技术。在你计划入睡之前晚上试一试。

焦虑放松的研究

A 2017 meta-analysis of 50 studies (2801 patients) compared relaxation training with cognitive and behavioral treatments for anxiety. Results of that study showed that there was no significant difference between relaxation and cognitive andbehavioral therapies对于广泛性焦虑症，恐慌症，社交焦虑症和特定恐惧症。

此外,2018年与meta-an系统综述alyses exploring the effect of relaxation therapy with people with anxiety disorders showed that relaxation therapy was effective for this group to reduce negative emotions as well as symptoms of depression, phobia, and worry.

Putting Relaxation Into Practice

Once you've chosen a relaxation technique, be sure to set a time to follow through. Though you might feel like you "don't have time to relax," that is probably a sign that you need to make time for some relaxation. By incorporating a daily or weekly practice into your life, you might actually find that you start to look forward to the feeling of calm that it brings.

来自粗糙的一个词

如果你的社交焦虑是严重的，你还没有从精神健康专业人士寻求帮助，这应该是你的第一步。万博手机客户端但是，如果您只是在寻找一些额外的支持，使用这些自助策略可能有助于减少症状。

Set aside a regular time of day to practice these relaxation techniques, so that it will become a habit. Over time, you should notice that it becomes easier to calm yourself when in stressful or anxiety-provoking situations.