Content introduction
Millions of people around the world feel fear, worry and panic at times。Drug companies spend billions of dollars each year on developing drugs that target these symptoms, but the truth is that there is no "magic bullet" that can completely cure anxiety。Medication-dependent anxiety treatments have a high recurrence rate after discontinuation, and the side effects of these drugs can be worse than the symptoms they are supposed to relieve。Making gentle, natural changes in your lifestyle to improve your physical and mental health is a long-term way to reduce anxiety。
Edmund J. Byrne, author of The Handbook of Anxiety and Phobias and other books, is a natural medicine physician who has written this book to provide readers with a complete set of ways to combat anxiety symptoms without using drugs:
Examine your lifestyle choices and overall health;
Reduce anxiety through proper and healthy self-talk;
Recognize the importance of physical activity and a healthy, natural diet in managing anxiety;
Explore techniques to completely relax your body;
Find the nutrition and natural remedies that will really help you in the process of regaining your inner peace;
Find ways to simplify your life and reduce your stress。
In addition, the book provides a wealth of content on psychological self-improvement, so that readers understand how and when to seek help from others。
目录
概述
Chapter 1 Relax
Four signs of relaxation
The physiology of relaxation
Deep relaxation
A guide to relaxation techniques
Progressive muscle relaxation
Passive muscle relaxation
Abdominal breathing and chest breathing
Visual guidance
Adjust the pace of life
Chapter 2 Exercise: Self-venting of Anxiety
The preventive effect of exercise
跑步
游泳
骑行
Aerobics class
走路
Sports are supposed to be fun
An excuse to skip exercise
Chapter 3: Nourishing the Body and Mind with a healthy diet
Three deadly SINS of diet
caffeine
糖
Food allergy
Nourish your body and mind with a natural diet
Drink lots of water
Make changes naturally
Chapter 4: Calm Thinking
Panic attack
The development of panic
Replace negative thoughts with realistic positive thoughts
Primary fear and secondary fear
Overrated and underrated
Simple coping techniques to get started quickly
Chapter 5 Physiological Conditions that Exacerbate Anxiety
Adrenal fatigue
Candidiasis
endotoxin
Heavy metal poisoning
Premenstrual syndrome
Seasonal affective disorder
Vitamin or trace element deficiency
Chapter 6: Natural Supplements for Anxiety Relief
草药
vitamin
Amino acid
Hormone supplement
Chapter 7 Meditation: Finding Inner Peace
Compassion: The benefits of meditation
Learn to let go: Practice meditation
The Right technique: The nuts and bolts of meditation
Keep practicing
Chapter 8 Mindfulness Training
Unity of body and mind
Yoga: Stretching for inner peace
Tai Chi: Cranes and snakes
Qigong: Meditation, pranayama and movement
Chapter 9: Keep It Simple
A tale of two kitchens
A view of the simple life
Ways to simplify your life
Simplify your Life List
Chapter 10 Embrace Spirituality
How does spirituality bring peace of mind
Find your spirituality
Establish a connection to a higher power
Consider the relevant issues carefully
Ask for outside help
按摩
针灸
Chiropractic therapy
homeopathy
naturopathy
A full health checkup
Seek help from a medical professional in the relevant field
Extended reading/other materials
bibliography
