Why do my anxiety symptoms become severe as soon as I step outside?

Hello!

I'm a heart exploration coach, and I believe learning is the treasure of the body.

From what you've told me, I can really feel how anxious, distressed, and helpless you must be feeling on the inside.

I won't go into the details of your worries about the severe symptoms of anxiety when you go out, but I'd love to give you three pieces of advice for your consideration:

I think it would really help you to think about what you were thinking about the moment you left the house that made you so anxious.

You said that your anxiety symptoms are usually mild at home, but become more severe once you go out. I'm wondering what you think about.

I'm sure you've been wondering why you're more anxious when you're out and about.

It's totally normal to feel anxious in new situations. We've all been there! So, take a deep breath and think about what you were thinking when you left the house that made you feel so anxious. Did you worry about not knowing what to say in a crowd? Or did you fear being seen in your current state by others when you go out, and they will laugh at you, which makes you even more anxious? Or is it something else? In short, you need to think about what you are really afraid of, because behind anxiety is fear.

And, you know, only by knowing the reason can you possibly get out of the current situation.

Secondly, I'd like to suggest that you take a moment to think about the reason you've found.

Rationally looking at things helps you understand yourself and reality better.

To look at things rationally, there are two simple things you can do:

It's okay to understand that your inner worries are likely just an imagination in your mind and may not be facts.

It's okay to feel anxious. We all do from time to time. But it's important to remember that often, the anxiety we feel inside doesn't necessarily come from an objective threat. It can often come from something more personal.

Secondly, remember that you can change the status quo if you want to!

I really believe that recognizing this will give you some confidence in yourself, and this will also help you change.

When you look at it rationally like this, you might find that the various negative emotions in your heart start to feel a bit more manageable.

I really think you should focus on yourself for a while and think about what you can do to feel more relaxed.

When you take a good, honest look at the reasons you've found, you might just find the answer you're looking for! At this point, it's time to focus on yourself and give it your best shot.

For example, when you feel anxious about going out, you can "write" that emotion. This means you have to "translate" the message of anxiety. Ask yourself what you are worried about and what you are afraid might happen. Doing so will help you feel more relaxed.

Then, try to think rationally and imagine: have the things that worry you happened before? You'll probably think of something that didn't happen, and that will make you feel better!

If you think about the things that worry you in a calm, rational way and imagine them happening, you might realize that you're actually able to cope. You might also discover that you're very likely to cope because you have previous experience and you're still learning and growing, so you might feel better.

If you're still feeling anxious about going out after following the above suggestions, don't worry! You can give yourself some time and try systematic desensitization. Start by walking 100 meters from home, slowly getting used to it, then go out and do your shopping by yourself, then communicate with others. Before you know it, you'll be feeling more relaxed. The most important thing is to remember that you can do something to change the situation.

I know it can be tough, but when you start to take action, the various negative emotions in your heart will naturally be slowly resolved. I promise you, sometimes the enemy of various negative emotions is action!

I really hope my answer helps you! If you'd like to chat some more, just click on "Find a Coach" at the bottom and we can have a one-on-one conversation.

"Could the anxiety I experience when I go out be related to the source environment that caused the anxiety disorder I've been struggling with? I've been dealing with mental anxiety disorder for a while now, and I believe it was triggered by a few setbacks I faced in my search for a marriage partner and at work a few years ago."

"Normally, at home, the physical and mental discomfort caused by anxiety is relatively mild. However, when I go to work or go out to crowded places, the psychological anxiety will inevitably increase, which can lead to more obvious physical symptoms."

When we are at home, away from the outside world, or just a little further away from the outside world (the source of stimulation), our bodies feel safe, and we don't need to use our physiological functions to protect ourselves. Our stress levels decrease, and the physical and mental discomfort caused by anxiety is also reduced accordingly.

Then, perhaps you could try going to work or going out, which might be thought of as "exposing" yourself to the stimulus again. It is possible that your body will unconsciously activate protective mechanisms, your stress level will increase, your sense of anxiety will naturally rise, and the corresponding physical symptoms will become more obvious.

"When the anxiety increased, I tried a number of different methods, including cognitive restructuring (positive self-suggestion), distraction, and physical relaxation techniques, but I still found it challenging to quickly relieve the physical and mental discomfort caused by excessive anxiety." Could you please clarify how quickly the questioner means?

Could the increase in anxiety at this time also be related to your desire to be quick? Is it possible that it is no longer solely caused by your original symptoms?

Perhaps it would be beneficial to suggest that the questioner not necessarily ease up so quickly. It seems that you have been able to cope with such a serious impact in the past, and you have recovered quite well. Is there a reason why you feel afraid of this last bit?

It might be helpful to consider gradually increasing the scope and time to allow oneself to adapt to an environment that may initially cause anxiety. For instance, one might start by visiting a place with three or five people for a while, and then, when one feels comfortable, visit a place with ten or eight people.

You might like to consider starting with five minutes and then gradually extending to ten minutes.

Please feel free to adjust as you see fit, according to your own feelings.

You might also consider inviting a few friends to an environment that makes you anxious and doing something you enjoy. You could also try this on your own.

I hope my reply has been helpful and that it has provided some insight. I am sincerely convinced that these strategies can be beneficial. Best wishes!

Dear Question Asker, I have carefully reviewed your description.

To be frank, a significant proportion of the population currently experiences some form of social anxiety. I am therefore able to empathise with your situation. As the symptoms you describe are already affecting your life, it is vital that we take them seriously and resolve them in a timely manner.

I would like to take this opportunity to share some of my thoughts and advice.

Social anxiety is rooted in unresolved feelings of shame.

While the symptoms may be classified as anxiety disorders, the underlying cause is primarily an internal sense of shame that is challenging to overcome.

Those with poor sensorimotor function may find it challenging to navigate social situations, particularly in the presence of others.

If you are alone, it is more challenging to experience feelings of shame. People with a strong sense of shame often choose to be alone, which can make it easier for them to manage their emotions.

However, this approach may inadvertently exacerbate feelings of shame due to the associated loneliness.

You experience feelings of shame due to the perception that your current situation is less than ideal. For instance, if you have been single for an extended period, lack children or a job, or find yourself in other circumstances that are perceived as disadvantageous, you may seek to avoid situations or scenarios that could potentially lead to feelings of shame.

Humans are social animals, and our brains still function in some ways as they did in ancient times, when people lived in the savannah. At that time, being banished from the tribe meant certain death, as an individual was easily preyed upon by wild animals.

It is therefore part of our genetic makeup to establish an emotional connection with others.

A lack of self-awareness resulting from a formative environment can also trigger feelings of shame. The more flaws there are, the more challenging it is to relax when interacting with others. It may require significant effort to navigate these issues and behave normally in social situations.

In situations where one is able to leverage their strengths, yet lacks the internal fortitude to support them, a sense of unease and even unreality can arise. This is due to the concern that others may undervalue or abandon one's contributions.

2. It is important to gain an understanding of the reasons for habitual shame.

The feeling of shame that is unwarranted is caused by the fact that self-awareness is affected, the perception of the self is biased, the negative aspects of oneself are exaggerated, and the sense of self-existence is diminished.

From the moment of birth, we scan our surroundings for a pair of eyes with which to make eye contact. We gain insight into our own selves through the reactions of others, particularly through their gaze, to ascertain the veracity and acceptability of our inner feelings.

This is the process of self-consciousness formation.

However, if an individual expresses certain emotions to their childhood caregivers but consistently receives a distorted response or is ignored, they may develop feelings of shame and believe that something is wrong with them. While a brief period of shame may not have a significant impact, repeated discordant interactions can lead to the development of habitual shame.

Consider the following scenario: You are looking in the mirror and see your face distorted. Alternatively, you see a perfectly beautiful face in the mirror but cannot relate to it. What is the emotional impact of this situation? In this case, the child does not know how to discard the mirror, which only produces a feeling of non-existence.

At this juncture, your feelings of not being recognized, understood, or seen will gradually become more deeply ingrained in your brain, becoming your deeply-rooted way of thinking, which will also directly affect your behavior. This is why you will always be unable to feel at ease in front of other people.

3. Be courageous enough to acknowledge and address unresolved feelings of shame.

To enhance your overall well-being, it is essential to acknowledge the underlying causes, identify the resulting inner needs, objectively assess your performance, accept your imperfections and strengths, and confront challenges with a proactive mindset.

The initial step is to acknowledge that you are an ordinary individual susceptible to emotional distress. Cultivate the courage to recognize the full spectrum of emotions, including needs, unease, and anger.

It is important to confront distorted facts, develop a stable sense of self-worth, learn to understand and forgive yourself, and avoid placing undue blame on oneself for a lack of control.

The second step is to relinquish control over negative emotions. While these emotions may cause discomfort, they are also an integral part of the human experience and a crucial means of perceiving the world.

It is important to note that suppressing negative emotions may lead to a rebound effect, potentially causing more significant internal conflict. To effectively manage these emotions, it is essential to understand and accept them as a natural part of our emotional state. When negative emotions arise, it is crucial to remain calm and not be afraid or nervous. Instead, we should strive to coexist with these emotions in a peaceful manner.

The third step is to identify positive emotions to replace anxious ones. Thoughts influence feelings. If you approach a situation with the mindset that you lack knowledge or expertise, you are likely to feel insecure and ineffective.

Conversely, if you approach a situation with a positive mindset, acknowledging your capabilities and the value of your input, you will feel more confident and perform at a higher level. Therefore, it is important to identify and leverage positive information that can counterbalance negative perceptions. Focusing on your unique strengths and abilities can help you stay resilient in challenging situations.

My name is Cici Ai, an individual of the 1980s generation who employs psychological techniques to facilitate my own healing. I hope that my sharing can provide you with some assistance.

Good day!

I'm heartened to see that your physical symptoms of anxiety have eased up. This will undoubtedly contribute to your psychological relief, as the body and mind are inextricably linked and influence each other.

In terms of psychology, you also have many positive methods, such as cognitive regulation (positive self-suggestion), distraction, and physical relaxation methods. However, they may not be as effective as desired in quickly relieving the physical and mental discomfort caused by excessive anxiety. What other options could be considered at this time?

It is important to note that anxiety is not inherently problematic in many cases. Everyone experiences anxiety when faced with certain situations. The challenge often arises in our ability to accept this anxiety. Our inability to accept our own anxiety can lead to a sense of being increasingly trapped by it. When we interpret our own psychology in a positive way, anxiety can be seen as a normal human emotional response. This can help us to accept this emotion in ourselves, which in itself can greatly reduce anxiety.

Another option to consider is desensitization training with the help of a counselor. In a relaxed state, it may be helpful to divide your anxiety level into different levels and gradually adapt to it. You might try starting by facing the lowest level of anxiety and then learning to stay relaxed and gradually adapt.

I believe that the care and companionship of family members, as well as the resolution of practical problems in life, relationships, marriage, work, etc., will also greatly contribute to your recovery.

Psychological problems accompanied by somatic symptoms may require a longer adjustment period, during which confidence and persistence are key. However, I can see your positive attitude and the good aspects you have already done in your description. I believe you will definitely find a way to return to a healthier psychological state.

I hope that Hongyu's reply is helpful for you. Thank you for asking!

Hello question asker! I'm happy to answer your question!

First, reassure the questioner. Do you think you'll feel anxious at work or in crowds again? From the questioner's description, it seems that the questioner has developed mental anxiety, and the symptoms have been alleviated after treatment.

I don't know when the questioner's anxiety began or what happened before. The questioner can handle it well in familiar places, so why does he feel anxious in crowded places?

Don't think all negative emotions are anxiety. People often feel worried or anxious too. Anxiety isn't just for the questioner.

Do you worry about your work and your colleagues? How do you deal with this?

Why are they worried or anxious? Is it because they're worried about not being accepted?

Where did this idea come from?

Anxiety is a complex emotion. It's a defense mechanism of the body and a negative imagination of something that has not yet happened. To relieve anxiety, we should start here.

Take control of your thoughts. Replace negative thoughts with positive ones. Since the question was asked on a platform, I can only give some simple advice on the questioner's anxiety:

Write down the worst possible outcome.

Many people get anxious about public speaking. Write down all your negative thoughts. This makes them seem less real. You can then look at your problems as if they were someone else's. This helps you to relax.

The worst-case scenario isn't that bad.

The questioner is anxious about work and crowds. They can write down the worst possible outcome.

What's the worst that can happen? Is it okay? If it happens, can you accept it?

Here's an example: Are you familiar with all the work? Is it bad to ask for help with unfamiliar work?

What problems will this cause for the questioner? If there are none, what is the questioner worried about?

Write them down.

List your problems.

List the three problems that trouble you most at the moment, and write three solutions for each.

If the questioner can't solve the problem, they can see a counselor. This will help.

Accept your emotions.

Anxiety is a natural response to stress. If you're feeling anxious, try to relax. Let your mind empty by not thinking about anything.

Everyone should have interests and hobbies. If you work with your mind, your interests should be the opposite of your work. If you work with your body, your interests should be the opposite of your work. The mind and body are connected. You cannot get used to manual labor without using your brain, nor can you use your brain without using your body. There needs to be a balance between mental and physical strength.

Find a counselor to help. If the above methods are too difficult or not fast enough, then go to the platform to find a counselor. Let the counselor create a plan based on your situation.

I hope this helps.

I've improved a lot in the past few years, but I'm still very distressed when my anxiety gets bad when I go out.

I hope this sharing helps you.

Anxiety is related to the environment. A natural perspective can reduce the level of somatic response.

At home, anxiety is usually mild. But at work or in crowded places, it gets worse, making me more physically uncomfortable. This stops me from working and socializing.

Two different life situations have a big impact on you.

Two different life scenarios have a big impact on you.

1. The home environment is relaxed and casual, with no external stimuli that intensify anxiety.

2. Going to work or going out to crowded places means there are more uncontrollable factors, and stress is everywhere.

In this situation, it is like triggering the body's response to anxiety. When this happens, our thinking is affected, our emotions are on show, and anxiety takes over. This can affect our work and social lives.

This means there's a reason for the anxiety when going out. The anxiety is stronger outside than inside.

Instead of trying to control it, try to think more objectively. It's normal to be anxious when going out. It will affect you physically and emotionally, and ultimately reduce your anxiety.

2. Keep seeing a doctor, taking medicine, and going to therapy.

If you have been diagnosed with an anxiety disorder, follow your doctor's advice. The war against anxiety is long.

Follow the doctor's advice. Medicine adjusts neurotransmitter levels and improves anxiety symptoms. Psychotherapy strengthens the mind.

When we relax, anxiety won't be scary. It'll be like a cold that doesn't affect our lives.

3. When you feel your body reacting to anxiety, keep using relaxation techniques to calm yourself.

You're doing great at treating yourself and using what you've learned. You've also achieved some results.

You want to quickly relieve the physical and mental discomfort caused by anxiety. You can't tolerate it.

Trying to tolerate and recognize that "the more haste, the less speed" will help you deal with anxiety.

Take your time and relax. You might be surprised at what happens.

I'm not exploring human nature, just a therapist who cares about the human heart. I wish you well.

I'm not exploring human nature. I'm just a psychologist who cares about people. I wish you well.

I get it. You feel out of control, and I know you're frustrated. You're probably also feeling depressed and sad.

It's natural to feel a bit uneasy when you leave your comfort zone. This feeling is actually a good thing because it helps us avoid risks and stay safe.

You've already made great strides in the physical realm, so I see you as a warrior who's already won a battle. Warriors don't rest on their laurels, they keep pushing forward to capture the next victory. They might feel anxious, panicked, or even afraid when faced with greater challenges, but it's better than stagnating.

You've made some progress in managing your anxiety symptoms, which means you can feel comfortable in an environment like home. However, you've also realized that there's still a challenge to be addressed: maintaining calm and self-possession, both at home and outside, and completely overcoming the anxiety. You know it won't be easy, but you're committed to the journey because you don't want to be limited to a good state of mind only at home. Despite the frustration, you're determined to keep pushing forward and not let past achievements become your limiting factor.

So, warrior, take a look at what you've done so far and go capture the next bigger city!

There are so many times when symptoms that you cannot regulate on your own can be regulated through external professional methods! I also see that you say you already have anxiety disorder. Have you gone to the hospital for a diagnosis? If you have been diagnosed, you usually still need to take the necessary medication, which is an important step in getting better!

Anxiety disorders require serious treatment under medical supervision, which is great because it means you're on the path to recovery! It's also important to understand why you developed an anxiety disorder. Is there a lot of reasons for it, such as your marriage partner, work, various frustrations and pressures? This caused you not to properly deal with your emotions at the time, but you can learn to manage them better now!

Our times are full of exciting challenges that can help us grow and learn! If you feel a bit overwhelmed at work, it's a great idea to think about whether someone is pushing you a bit too hard and constantly putting demands on you.

It's unavoidable that you'll have to read the moods of others at work, and you'll also have your own thoughts and opinions. But don't worry! You can adjust yourself through some simple methods.

Try to focus on the task itself, or think about how this event has caused your anxiety. These are all things to consider, and they'll help you gain a deeper understanding of the problem you may be facing.

Think about the problem itself and directly find the source of this anxiety. It is also recommended that you seek the necessary psychological counseling to help you break through your own cognitive limitations. Perhaps from the perspective of a neutral person, you can see that there are other ways to adjust, and different types of psychologists can also adjust your anxiety disorder from many aspects. Pay attention to follow the doctor's advice and seek psychological counseling.

ZQ?

Dear Sir/Madam, I hope this message finds you well. I am contacting you today regarding a matter that requires your attention. Best regards,

While anxiety may appear to be less severe than depression, the actual impact on one's life and work is significant. If you are experiencing depression in your personal and professional life and are unable to effectively release the associated stress, it may manifest in other ways.

The physical and psychological issues you are experiencing are causing difficulties in your personal and professional life. They are also affecting your mental health. Let's examine the situation together to identify a solution.

It is important to analyse and understand the problem in order to find a solution.

1. You have been diagnosed with anxiety. The onset of your anxiety was triggered by prolonged stress, which began a few years ago when you encountered difficulties in finding a marriage partner and encountered setbacks at work.

We are pleased to inform you that your physical symptoms (stiff body, dizziness, etc.) have been significantly relieved through traditional Chinese medicine. However, we must note that the state of psychological anxiety still exists.

I am unaware of the specifics of your experience, but I believe it has caused you significant distress. This distress has likely manifested in physical symptoms, which are often indicative of a mind-body illness.

I have used Chinese medicine to regulate my body and relieve the symptoms, but the root cause is psychological. Therefore, the root cause has not been addressed, and the physical symptoms have only been temporarily suppressed. Once the psychological trigger is activated, it will result in a series of problems.

2. When at home, the physical and mental discomfort caused by anxiety is relatively mild. However, when at work or in crowded places, the psychological anxiety increases, leading to more obvious physical symptoms (stiff body, fidgety, dizziness, etc.), which prevent me from working and socializing normally.

Indeed, your anxiety is relatively mild at home, which is a safe environment. However, when you are in other places where you have no control over people and things, you feel unsafe.

The situation is analogous to an alarm being triggered at this moment, which will subsequently result in a series of physical and mental symptoms, such as a stiff body, fidgetiness, and dizziness. It is important to note that once this cycle is triggered, it is not possible to control it by your own efforts at that moment, as it is a series of cyclical patterns.

3. Despite your best efforts, the anxiety persists. You have tried various methods, including cognitive restructuring, distraction, and physical relaxation. However, these have not provided the desired results. Dear colleagues, what course of action would you recommend?

Thank you for your consideration.

I appreciate your frustration at the lack of progress. However, this requires a systematic approach, guidance from a professional counselor, the use of professional techniques and methods, follow-up, and experiential guidance over a period of time before you can slowly get back on track.

However, there is no need for concern. Your desire to resolve the issue is commendable, and your attitude is appropriate. Identify the primary challenge (the root cause of your anxiety) and then implement the most effective solution. With the right approach, you will soon experience a reduction in your anxiety levels.

In conclusion,

I wish you the utmost success in your endeavors and hope that you will soon find a way to overcome the challenges you are currently facing.

Should you have any further queries, please do not hesitate to contact me directly.

Hope this helps!

The host said that a few years ago, they had some setbacks in finding a marriage partner and at work. Long-term stress caused you to develop an anxiety disorder, and you were in a state of physical and mental discomfort. Later, through traditional Chinese medicine, the physical symptoms were significantly relieved, but the psychological symptoms persisted.

At home, the symptoms are usually pretty mild, but at work and in crowded places, they tend to get worse and lead to more noticeable physical symptoms. You've also tried to ease the physical and mental discomfort caused by excessive anxiety through some methods, but the results haven't been ideal, right?

I'll give you a hug if you want. I hope you can feel some warmth and support. The host said that the symptoms are relatively mild at home, but they worsen in places where there are people, which indicates that the source of your anxiety is external stimuli from other people. Do you think we care a lot about what other people think of us?

Do we care a lot about what others think of us? Are we worried about not doing well in front of others?

Do you really want to perform well in front of others?

The host said he'd use positive self-talk, distraction, and relaxation techniques to help relieve his anxiety. This is a great plan, and you should keep at it. It's also important to believe that these methods are working. But it's even more important to figure out what's causing your anxiety and why you're feeling it. Once you do that, you can make more targeted adjustments.

Based on what you've told me, I think your anxiety is caused by worrying too much about what other people think and wanting too much approval.

So, my advice to you is:

1. Be aware of how the "spotlight effect" affects you.

The "spotlight effect" is a term used in psychology to describe the tendency to magnify one's problems. For example, you go to a party confidently, dressed neatly, and looking refreshed, except that the breeze has slightly messed up your hair.

You're about to open the door when you catch sight of your reflection in the mirror. You feel like you look messy and unkempt, and your hair is a complete mess. It seems like all eyes are on you, and everyone's whispering about your "unlucky appearance."

You're nervous, even though the facts don't support this – this is what psychologists call the spotlight effect.

The spotlight is brighter in our minds than in reality. When it comes to people, we often overestimate how much our actions, appearance, and emotions matter to others.

It's the "spotlight effect" that makes you nervous when talking to other people. You think other people are paying special attention to your every move, and when talking to other people, you feel like a spotlight is shining on your head, so you get nervous.

The truth is, though, that we're not that important, and other people won't pay that much attention to us. So just relax, be yourself, and be true to who you are.

It's important to remember that the more you can be true to yourself, the more you can gain ease and comfort. People who like you will like you, accept you, and support you no matter what you are like. People who don't like you may still reject you and not support you no matter how you behave. We can't win everyone's approval, but we can be the person we like in ourselves, and the closer we are to our true selves, the more we will like ourselves.

2. Handle other people's comments with care and choose your social interactions wisely.

How should we handle other people's comments?

We're all different, and we all have our own set of standards.

If someone meets our standards, we like them, approve of them, and support them. If they don't meet our standards, we dislike them, reject them, and doubt them.

It's a simple fact that when we meet someone else's standards, they'll approve of us. When we don't meet those standards, they'll disapprove.

It's worth noting that whether the other person recognizes you or not has little to do with your relationship. What matters more is whether you match their evaluation criteria. However, we can't control the thoughts and actions of others. It's not always possible to meet everyone's evaluation criteria.

Life is tough for everyone. We all have different wants and are in different positions. You don't have to live up to other people's standards or force others to live up to yours. You don't have to seek others' understanding and approval in everything.

So, there's no need to sacrifice ourselves to gain others' approval or to maintain relationships. It's not about being liked or disliked. There will always be people who like you and people who don't. The key is to accept that you're liked and disliked at the same time.

We don't live to please other people. If we keep seeking approval and caring about what others think, we'll end up living other people's lives. If we hope too much to be recognized, we'll live our lives according to other people's expectations and lose our true selves. This will cause problems because it's not the life we really want.

You need to take the right to judge yourself back into your own hands. You can treat yourself as someone else and evaluate yourself comprehensively, objectively, and truthfully. In this way, you'll know yourself better and know yourself well enough. You'll also know what you want. At this time, other people's evaluations have become less important.

When you stop worrying about what other people think and just live your true self, you'll find that your relationships with others are actually better. All those "bad relationships" you've ended up with by trying to please everyone and suppressing your own needs will no longer be an issue.

It's important to engage in selective socializing.

It's important to remember that everyone needs social interaction. Socializing can give us a sense of belonging and security, but it's also essential to be selective about who we spend our time with. It's not productive to socialize with people who constantly negate and undermine you. Instead, focus on building relationships with people who encourage and support you, so you can experience care and support in your social interactions.

If you're feeling stressed about socializing, adjust the frequency of it until it suits you. Don't force yourself, and learn to take care of your own feelings.

3. It's important to recognize your own strengths and value yourself.

If we affirm and support ourselves, we'll become more confident.

If we're missing something inside, we'll look for it outside. But outside is unstable and beyond our control. The only thing we can control is ourselves and our own actions and thoughts.

The fact that we need external recognition shows that we don't approve of ourselves enough. That's why we need to practice approving of ourselves and encouraging ourselves. When we approve of and support ourselves enough, we won't care so much about other people's approval and comments.

And when you accept and recognize yourself enough, others will also increasingly recognize and believe in you because you'll exude your own charm and radiate confidence.

So, you have the power to create change. Transform yourself, and you'll transform your world.

4. You can also practice facing your fears in your imagination.

You can usually practice at home by imagining yourself in a situation you're afraid of. At this time, let yourself be brave in your imagination and face the scene in your mind. Imagine that you can cope with what you're afraid of through your own efforts. Practice often and imagine often, and you'll slowly become less nervous and anxious.

While you're practicing, you can also try to relax your body as much as possible to associate the scenes that make you anxious with the feeling of physical relaxation. Over time, when you encounter similar scenes again, you'll be less anxious.

Just a heads-up: This is for reference only. Hope it helps!

Dear questioner, I am Ju Ju.

In summary, the questioner's inquiry can be stated as follows:

The patient presents with an anxiety disorder that has had a markedly deleterious impact on his physical and mental health. While the traditional Chinese medicine treatment has resulted in a notable reduction in the physical symptoms, the underlying anxiety persists.

The symptoms of this anxiety disorder, which worsen with the mood of the questioner, are caused by the illness. If the effect of adjusting the diet with traditional Chinese medicine is not ideal, a psychiatric department should be consulted. The decision of whether to prescribe anti-anxiety medication is at the discretion of the doctor.

The anxiety symptoms are relatively mild at home, but when the individual goes to work or a crowded place, the anxiety and the somatic symptoms caused by anxiety are very obvious, making it impossible for the individual to work and socialize normally. In a crowded place, for example, the individual may suddenly experience various anxiety symptoms, panic, anxiety, and restlessness, and may feel the urge to escape from the situation.

The questioner has attempted a variety of techniques to regulate their emotions and behaviors, including cognitive regulation (positive self-suggestion), distraction, and physical relaxation methods. However, these strategies have not provided an expedient means of alleviating the physical and mental distress associated with excessive anxiety. In the event that pharmacological intervention is required, the questioner is advised to consult with a psychiatrist for a prescription. Psychological regulation is also a crucial aspect of the treatment process.

It is my opinion that, in your case, your anxiety disorder is the cause. Therefore, it is of the utmost importance to first treat the illness. If necessary, you should undergo a course of medication and psychological treatment.

In the event that psychological adjustment proves ineffective in modifying the current anxiety symptoms, it is advisable to seek consultation with a psychiatrist for professional treatment.

What are the various types of anxiety disorders?

Social anxiety disorder is characterized by a persistent and excessive fear of one or more social situations, in which the individual experiences intense anxiety and/or avoidance behaviors.

Anxiety in social situations is manifested in a number of ways, including concerns about how well one is perceived, fears of being ridiculed or made to look foolish, and the potential for anxiety symptoms to be observed by others (such as visible signs of distress like blushing, shaking, or a quavering voice).

· Generalized anxiety

Psychogenic anxiety is characterized by excessive mental worry, manifesting as persistent concern about potential future dangers or misfortune.

Some patients are unable to clearly perceive the object or content of their worries; instead, they experience a strong internal feeling of apprehension and unrest, which is known as free-floating anxiety. In other cases, patients may worry about things that may actually happen in real life, but the level of worry, anxiety, and distress is disproportionate to reality, which is known as anticipatory anxiety.

Somatic anxiety is manifested in the form of motor restlessness and muscle tension. Autonomic dysfunction is manifested in a number of ways, including tachycardia, chest tightness and shortness of breath, dizziness and headache, flushing, sweating or pallor, dry mouth, a sense of obstruction when swallowing, upset stomach, nausea, and so forth.

Panic disorder is characterized by an excessive fear response.

Panic disorder is defined as an acquired fear of a specific somatic sensation, clinically referred to as a panic attack.

A panic attack is relatively brief, lasting only a minute or ten minutes, but it is markedly intense and is accompanied by a pronounced sensation of physical discomfort (such as discomfort in the heart, chest tightness, and the sensation of being unable to breathe). The individual experiencing the attack suddenly feels frightened, but there is no way to predict when it will occur or when it will end, and there is no discernible cause.

Panic disorder is characterized by an excessive focus on autonomic nervous system activity (e.g., heartbeat, breathing, and other nerve activities that require control). These activities are often perceived as having catastrophic and threatening meanings (e.g., feeling that one's heartbeat is not normal or experiencing thoughts of imminent heart attack and death).

The anticipation of somatic sensations in specific locations, such as crowded places or open squares, is a primary characteristic of panic disorder. This anticipation often leads to panic attacks, which are characterized by intense fear and anxiety. The fear of the potential consequences of a panic attack, such as losing control of a vehicle on a highway or dying, can be so severe that it impairs an individual's ability to function socially. This can result in difficulties at work or in social situations.

In some cases, place fear occurs concurrently with panic disorder, which is referred to as panic disorder with place fear. This occurs when panic disorder is associated with the location of panic attacks.

The term "separation anxiety" is used to describe a specific type of anxiety disorder.

Separation anxiety is defined as an emotional state characterized by distress and apprehension in the presence of a significant other, resulting from the anticipation or experience of separation.

Specific Phobias

Specific phobias are defined as fears of specific objects or situations. Examples of such fears include an aversion to snakes and spiders, a fear of heights, and a fear of enclosed spaces (claustrophobia), among others.

The original poster indicates that they experience anxiety and anxiety symptoms in crowded places and have a subconscious desire to avoid such environments. Therefore, it is recommended to first provide oneself with a positive suggestion and then practice abdominal breathing to gradually calm oneself.

In this section, I will present my current understanding of the subject matter, acknowledging that my expertise is limited and that the information provided may not be exhaustive. If the reader is seeking professional guidance, I recommend consulting the following resources for a more comprehensive overview.

· Social anxiety can be treated with exposure therapy and cognitive therapy.

The fundamental premise of cognitive therapy is that emotional states are shaped by cognitive processes rather than solely by external circumstances. The objective of cognitive therapy is to alter this cognitive framework that influences emotional states in order to facilitate emotional change.

Exposure therapy is a form of behavioral modification that involves the elimination of avoidance behaviors.

For example, if one is inclined to avoid crowded places, what is the recommended course of action? The solution is straightforward. One must convince oneself that avoiding such social situations is not a viable option. Given that the context is the workplace, it is reasonable to assume that the questioner does not intend to actively escape in order to go to work. Therefore, it is essential to firmly establish the necessity of attending work and the inability to avoid it. It is also important to acknowledge and accept the associated feelings of anxiety. It is crucial to identify the irrational beliefs that contribute to this anxiety and to learn to adapt to it effectively. With time and practice, one can eventually achieve a state where avoidance is no longer a necessary coping mechanism.

However, this process is challenging, particularly for the individual seeking assistance. I believe it was inappropriate, so I have removed it.

Exposure therapy typically entails the modification of behavioral patterns, with the objective of eliminating avoidance behaviors.

Generalized anxiety can be treated with cognitive behavioral therapy.

The core feature of generalized anxiety is excessive worry, which is characterized by two distinct cognitive distortions: an exaggerated perception of the likelihood of negative outcomes and an intensified assessment of the severity of potential consequences (catastrophizing).

This kind of catastrophic thinking is what the questioner must address and overcome.

One can achieve this by contemplating the underlying causes of their anxiety. The individual in question is a patient with an anxiety disorder, and some of their anxiety may be the result of factors that are not immediately apparent. This can lead to significant distress, as they may find it challenging to identify the specific life events that have contributed to their current state of distress.

For example, there is a discrepancy between your thoughts and perceptions.

For example, some of the thoughts that you have are incorrect. It is much more straightforward to ascertain which of these thoughts are incorrect.

Panic disorder and place phobia can be treated with panic control.

For the questioner, there are three possible courses of action: rethinking cognitive deficiencies, reestablishing cognition, or exposing oneself on the spot.

It should be noted that the content provided is not comprehensive or professional in nature, but it is nevertheless a valuable resource for those seeking guidance.

Anxiety is a powerful emotion that possesses considerable energy. When an individual experiences feelings of discontent with themselves, anxiety can impel them to undertake actions with the intention of effecting a change in the situation.

In addition to exercising to relieve anxiety, mindfulness relaxation can be employed to alleviate agitation.

One should endeavor to locate a quiet and comfortable room and assume a recumbent position. It is recommended that one adjust their position in order to achieve the greatest comfort, with their hands resting on either side of their body.

Then, the subject should imagine a beam of sunlight shining on their left big toe and feel the sensation on that toe. Then, they should imagine the beam of light slowly moving to their second toe and feel the sensation there.

The light should be moved slowly and freely, from the feet to the calves, thighs, upper body, face, and finally the head. This process may result in a gradual reduction in emotional distress.

In the event of an obstacle being encountered, what is the recommended course of action?

The three-step problem-solving method is as follows:

(1) Provide a comprehensive list of all potential sources of anxiety, including the rationale behind each item on the list.

(2) Classify the aforementioned reasons or events into two dimensions according to the length of time and importance required to resolve them. The order of priority for addressing them is as follows: important and short-term, important and long-term, less important and short-term, and less important and long-term.

(3) When attempting to resolve a specific issue, it is recommended to utilize a mind map to facilitate the process. This entails breaking down the issue, defining it, envisioning a range of potential solutions, selecting the optimal one, formulating a plan for its implementation, identifying the resources or assistance required, delineating the objectives for each stage, executing the plan, and providing feedback.

Should the questioner have an affinity for painting or a keen interest in the subject, it would be advisable to procure a mandala coloring book and allot approximately 30 minutes to complete a single page.

The term "flow," as defined by psychologists, refers to a state of deep concentration that can provide a sense of fulfillment and satisfaction. Conversely, it can also alleviate the uncertainty associated with the future and the remorse associated with the past, reduce anxiety levels, and facilitate a return to a peaceful state of mind in the present.

Ultimately, it is my hope that the individual in question will soon emerge from this challenging situation. It is often beneficial to initially accept one's anxiety. When anxiety arises, it is important not to immediately attempt to "drive it away," but rather to accept the feeling and experience it without resisting it. This approach can effectively alleviate anxiety.

Furthermore, it is evident from the original poster's narrative that you have made an effort and may have also studied this area of knowledge. It is therefore reasonable to assume that you have a basic understanding of the subject matter, which you can build upon through further study. However, if a professional doctor determines that you require anti-anxiety medication, it is imperative that you adhere to their advice.

It is my contention that you will overcome your difficulties in the near future.