5种常见的焦虑类型以及如何应对

随着我们知道它由于全球大流行而彻底改变的世界，survey researchindicates anxiety is on the rise. “It makes a ton of sense,” says雷切尔·格斯滕（Rachel Gersten）, a licensed therapist and health coach. “We’re used to some level of certainty, even if we understand that we can’t predict what will happen on a day-to-day basis. That’s really been taken away during the pandemic, and it’s incredibly difficult to adjust.”

不确定性是焦虑的繁殖场面。Julia Kogan, PsyD, a health psychologist who specializes in stress and insomnia, because it makes us imagine hypothetical future situations that tend to be worst-case scenarios. Unfortunately, imagining these hypotheticals doesn’t protect us. It just leaves us feeling anxious, which can affect our overall health, as well as our努力或保持健康。

甚至那些已经弄清楚如何应对所有这些不确定性的人也可能正在处理焦虑。希瑟·里昂, PhD, licensed psychologist and co-founder of与治疗。“Now, later in the pandemic, the anxiety has changed to feelings of overwhelm as the lines between work and home are blurred, and many parents anticipate a return to homeschooling in September while also juggling work.”

无论出于何种原因，许多以前从未经历过焦虑或仅处理过这种焦虑的人现在经常面对这种焦虑。那么，您应该寻找什么，如何应对呢？这里有五种新型的焦虑症正在上升，以及如何处理它们。

While it’s understandable to be vigilant about your well-being right now, interpreting every little physical symptom as a sign you have COVID-19 (or any other health issue) could be a red flag you’re dealing with some level of health anxiety.

“Many of my clients are reporting hyper awareness of any unusual body reactions such as coughing, sneezing, changes in breathing or other symptoms they worry may be suggestive of COVID-19,” Kogan says.

Another clue health anxiety may be an issue, Kogan says: Persistent worry about being sick or getting sick even if you’re feeling totally fine. “Those with health anxiety tend to continue to worry about their health despite lack of symptoms, reassurance from doctors and medical testing.”

如何应对：深层放松并考虑治疗。
“请确保每天都有深厚的放松反应，” Kogan建议。“当引发焦虑时，战斗或飞行的响应is triggered along with it, resulting in physical, behavioral and emotional symptoms of anxiety.”Deep breathing和relaxation exercises可以帮助激活身体的自然镇静反应。科根说：“即使每天只有几分钟也会有很大的不同。”

如果您真的为健康焦虑症（或任何其他类型的焦虑）而苦苦挣扎，则治疗也可能是一个不错的选择。里昂说：“偶尔会偶尔体验焦虑是很正常的，但是现在该在焦虑开始干扰您的人际关系，自我保健或工作时进行治疗。”

里昂指出：“我看到的一种焦虑症与社会脱节有关。”研究表明social connection实际上是整体健康中非常重要的部分，并且可能具有健康保护作用。

“As humans, we’re hard-wired for connection,” Lyons adds. “Currently, we’re isolated. And when we do have connection, it’s often mediated by technology.” Socializing this way just isn’t quite the same, since it lacks physical touch and makes it difficult to read nonverbal cues. Believe it or not, this can make us feel exhausted rather than energized by our efforts to connect with others.

“I’m hearing much more that people are feeling lonely and start to fear that this sense of loneliness is never-ending,” Lyons notes.

How to cope: Stay in the present.
担心永远的孤独感是可以理解的。因此，Kogan建议，请尝试留在现在。“Notice when you are thinking about the future and watch out for thoughts that start with ‘what if.’ Then, gently bring yourself back to the present and remind yourself to focus on what you know in the present and what you have the ability to control.”

Getting back to work, school and regular life activities is one of the most common sources of anxiety at the moment, according to Kogan. While guidelines about what’s safe and not safe to do were relatively clear during the initial quarantine phase, they are murkier as things begin reopening.

她补充说：“如果没有明确的指导原则，人们就必须创建自己的界限，并继续进行他们自在的事情。”不幸的是，这并不总是那么容易。

里昂说，重新进入焦虑的主要迹象是避免。“我们可能会发现自己不仅避免回到事物的摇摆中，而且避免了关于再入的对话或想法。”另一方面，您可能会非常担心恢复正常的后果，以破坏您的生产力或社交时间。

How to cope: Adjust to the new normal with structure.
“创建包括工作和家庭生活的结构和例程，mood-boosting享受和缓解压力的活动，以及对健康行为的关注，例如体育锻炼，饮食营养餐和限制饮酒，这有助于减轻压力。” Kogan说。“结构使思想平静，定期计划愉快的活动有助于刺激和缓解压力。”

“当压力很高时，很难入睡，入睡并入睡，直到我们通常的时间为止。”具有讽刺意味的是，在许多人需要更多睡眠的时间，许多人也很难整体上休息。

There are several reasons why. First, when we’re anxious, muscle tension increases, Kogan says. “High levels of anxiety are very emotionally and physically draining, but despite feeling exhausted, too much muscle tension can still make it difficult to fall asleep, which is incredibly frustrating.”

Second, for many people, anxiety is higher when they’re trying to go to bed. This can translate into racing thoughts that make sleep feel impossible, according to Kogan.

Lastly, being stuck at home may be at play. “If people are regularly out of the house and doing a variety of activities normally, they are expending energy throughout the day that can promote quality sleep at night,” Kogan explains. This is one of the reasons运动非常适合焦虑。“但是，大多数人的表现比平时少，尤其是在屋外。”这使得晚上不会感到困倦。科根说：“这可能导致人们试图强迫睡眠，从而增加焦虑。”

如何应对：尝试这种接地练习。
格斯滕说：“我建议有一个技巧可以帮助您的大脑平静下来。”“服用few deep breaths, then name three things you can see, hear and feel. This exercise helps ground you to reality and focus your brain away from the spiral of thoughts in your head.”

格斯滕说：“随着与冠状病毒有关的新闻的猛烈袭击，人们现在无意中花费了数小时的时间来阅读负面故事（也称为末日滚动），这会增加焦虑和压力水平。”当然，您想保持知情，但是一段时间后，更多的信息不一定更好。

“It’s important to recognize that sometimes doom scrolling can become compulsive because it’s initially serving to relieve anxiety, but then ends up fueling it,” Lyons explains.

Here’s how it works: You pick up your phone to see “what’s new,” maybe unconsciously hoping for a new breakthrough in treatments or vaccines. Or, you might be seeking reassurance that things are OK, and nothing even worse than what’s currently happening is going on in the world. “For a moment, knowing that you have this ability to pick up your phone and find ‘the answer’ can bring down levels of anxiety,” Lyons says. “However, what ends up happening over time is that people are exposed to headlines meant to draw attention by heightening emotion. This leaves us more anxious.”

How to cope: Reflect and set firm boundaries.
“Pause and ask yourself, ‘Am I learning anything new or am I reading the same information stated multiple different ways?’” Gersten recommends. “Oftentimes, it’s the second one, and taking a moment to reflect on what’s going on can help you stop and sign off rather than continuing to doom scroll.”

Gersten also recommends setting specific times each day to log off. “Whether that’s a half hour before bed (which is also great for sleep habits) or when you’re at dinner (which helps you be more mindful with your food and with others if you have a roommate, partner, etc.), find something that’s realistic for you, so you can focus more on what’s going on in front of you rather than what’s on your screen.”

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