你焦慮嗎？測試及戰勝焦慮的建議
Articles about Happiness - Mental Health
關(guān)于快樂(lè )——精神健康的文章
Written by Anna Selner
由安娜•賽爾娜撰寫(xiě)
According to a U.S. study, 30% of the factors explaining anxiety come from heredity. Other determinants are the personal experiences (60%) and the influence exerted by the family (10%).
根據美國的一項研究表明，焦慮的30%因素解釋為來(lái)自于遺傳，其他決定因素包括個(gè)人經(jīng)歷（60%），家庭影響（10%）。
In perpetual motion, the anxious person does not take up. To counteract the discomfort that inhabit the anxious person, she bites her fingers nervously and manipulate objects. She is convinced that her destiny escapes and must do everything to achieve. How touchy is she! Since not everything works as she wishes, since she cannot get rid of this discomfort that afflicts her, the anxious person gets carried away sometimes suddenly. This behavior has a long-term risk to poison her relationship with others.
焦慮的人總是無(wú)法克制地動(dòng)來(lái)動(dòng)去。為了抑制這種不適，她會(huì )神經(jīng)質(zhì)地咬手指頭或操控物品。她深信命運會(huì )逃跑，所以要不擇手段、不顧一切地把握命運。他們真的很敏感！由于什么事都不是按她希望的那樣進(jìn)行的，由于她無(wú)法擺脫這種折磨她的不適感，焦慮的人有時(shí)候會(huì )突然失去理智。這種行為會(huì )有長(cháng)期毒害她與其他人的關(guān)系的風(fēng)險。
In contrast, she may as well reverse her behavior and immobilizes herself to protect her against any potential threat. This small mountain is transformed into detail in her eyes – insurmountable and paralyzes action. To avoid this situation, anxious person may seek to isolate herself and not leave home. Still, she seeks the approval of others in everything she does. Often on the alert, she checks once but twice in the event... This way of being sometimes becomes morbid and definitely requires treatment.
相反，她可能也會(huì )轉而孤立自己來(lái)保護自己不受任何潛在威脅的傷害。在她眼里，一座小山會(huì )變得無(wú)法攀登。為了避免這種情況，焦慮的人可能會(huì )選擇不出家門(mén)，孤立自己。盡管如此，她也尋求其他人認可她所作的所有事。她總是警惕著(zhù)，一個(gè)事情上檢查了一遍又一遍。這種生存方式有時(shí)會(huì )變得病態(tài)，絕對需要治療。
Sick of anxiety?
患了焦慮癥了嗎？
Do not wait to be sick before temper this sense of insecurity. Prolonged stress, for over six months, may worsen and become generalized anxiety. When ill-being takes control of the person, symptoms appear. According to the Diagnostic and Statistical Manual of Mental Disorders of the American Psychiatric Association, just to recognize for three of the six following signs to describe the malaise of Generalized Anxiety Disorder (GAD):
不要等到病了才緩和這種不安全感。六個(gè)月以上的長(cháng)時(shí)間緊張感可能惡化成廣泛性焦慮癥。一個(gè)人生病了，就會(huì )有病癥。根據美國精神病學(xué)會(huì )的《精神失常診斷和統計手冊》，只需要確認廣泛性焦慮癥的以下六個(gè)癥狀中的三個(gè)：
Restlessness or feeling keyed up or exhausted
坐立不安或者感覺(jué)緊張或疲憊
Fatigue
疲勞
Difficulty in concentrating or mind going blank
很難集中注意力或腦子一片空白
Irritability
易怒
Muscle tension
肌肉緊繃
Sleep disorders.
失眠
Other mental illnesses may accompany anxiety. Panic disorder, for example, gives way to sudden attacks of terror. Social phobia, fear of being contaminated like obsessive-compulsive disorders (OCD) and post-traumatic stress disorder (discomfort caused by a violent event marked by intense fear or helplessness), are psychological disorders that are associated.
其他精神病會(huì )伴隨焦慮癥。比如，恐慌癥，總是出現突然的恐慌。社交恐懼癥，受傷后的恐懼，像強迫性精神障礙和創(chuàng )傷后緊張癥（由一件伴有極度恐懼或無(wú)助的暴力事件引起的不適感），這些均是相關(guān)聯(lián)的心理障礙。
Relaxation plan
放松計劃
Body and soul are relaxed, this is the best panacea to cure the anxiety disorder! Above all, it is important to better understand your anxiety, learn to control it by changing the way of seeing things. Instead of isolating yourself, why not look to others? Instead of scattering and worry about everything and nothing, you can concentrate on the essentials. Appreciate the good times, live one day at a time. Forget stimulants such as coffee, alcohol and tobacco. Unwind with a relaxing physical activity such as swimming, yoga and Qigong. Your breathing, blocked by stress, will improve. Your muscles will relax and, most importantly, your head will be emptied of all worries. And finally, go ahead, treat yourself! Take a break from the certified therapists or acupuncturists!
身心放松是治療焦慮癥的最好的靈丹妙藥！尤其重要的是要更好地了解你的焦慮，學(xué)會(huì )通過(guò)改變對待事物的方式來(lái)控制它。與其孤立自己，為什么不對著(zhù)其他人？與其胡思亂想，擔心來(lái)?yè)娜?，還不如關(guān)注要點(diǎn)。去享受美好的時(shí)光，珍惜每一天吧。告別咖啡、酒和煙這些興奮劑，去參加游泳、瑜伽和氣功這些放松身體的活動(dòng)來(lái)放松下來(lái)吧。被緊張堵住的呼吸會(huì )慢慢順暢，你的肌肉會(huì )放松下來(lái)，最重要的是腦海里將沒(méi)有憂(yōu)慮。最后，去吧，去款待自己吧！離開(kāi)那些持證的治療專(zhuān)家或針灸醫生一會(huì )吧！1
Test yourself! Track your natural anxiety.
測試下自己，追蹤你的真實(shí)焦慮！
Do you dread the dangers and problems while there is no reason to worry?
你會(huì )在毫無(wú)理由的情況下恐懼危險和麻煩嗎？
Are you tense, nervous and irritable all the time?
你總是神經(jīng)緊繃、不安和急躁嗎？
Is worry and stress constantly disrupting you?
是不是時(shí)不時(shí)憂(yōu)慮和壓力使你陷入混亂？
Do you hesitate, you come back often on your decisions and choices?
你會(huì )躊躇不定嗎？你總是反悔嗎？
Do you tend to check a hundred times to be sure?
你總是檢查上百次才確認碼？
Do the fear of making mistakes makes you control every move?
擔心犯錯導致你每一個(gè)舉動(dòng)都小心翼翼嗎？
Is the fear of failure prevents you to act?
擔心失敗阻止你行動(dòng)嗎？
Do you lack self-esteem?
你缺乏自信嗎？
Do you doubt your ability to succeed?
你會(huì )懷疑你成功的能力嗎？
Are you looking for approval from others? Are you afraid of being rejected?
你會(huì )從其他人那尋求認同嗎？你害怕被拒絕嗎？
Are you wondering about your fate?
你懷疑你的命運嗎？
Because of anxiety, your relationships with others are different?
由于緊張，你跟其他人的關(guān)系異常嗎？
Do you fear for your health and you afraid to die permanently?
你擔心你的健康嗎，擔心永遠地死去嗎？
Are you absorbed with reflections on how you live and your past?
你會(huì )非常關(guān)注你的生活方式和過(guò)去的影響嗎？
Are you sensitive to emotions?
你敏感嗎？
Interpretation of the anxiety test
解釋一下 焦慮測試：
If you have more than five positive responses, you maybe an anxious nature person.
如果你有5個(gè)以上的肯定回答，你也許是一個(gè)焦慮的人。
If you answered yes to at least eight questions, no doubt about it.
如果有至少8個(gè)問(wèn)題你回答是是的，那你毫無(wú)疑問(wèn)是。
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