What should I do if I feel panicked?

What should I do if I feel panicked? ——10 days of hot topics and response guides across the Internet

In recent hot topics on the Internet, keywords such as "anxiety" and "psychological stress" appear frequently, reflecting the widespread psychological distress among the public. This article will combine the hot data of the past 10 days to sort out typical sources of anxiety and provide practical solutions for you.

1. The top ten hot events that have caused anxiety recently (data source: comprehensive network platform)

2. The "5-3-2" calming rule recommended by professional psychologists

5-minute instant relief method:

• Deep breathing counting method: inhale for 4 seconds - hold your breath for 2 seconds - exhale for 6 seconds, cycle 5 times

• Sensory focus: Name 5 objects seen, 4 sounds heard, and 3 touches in sequence

• Positive cues: "This is only temporary" "I can handle it"

3-day mood regulation plan:

2-week improvement plan:

• Physiological level: ensure 7 hours of sleep and 30 minutes of exercise three times a week

• Psychological level: 10 minutes of mindfulness meditation every day, establishing an "anxiety-coping" list

• Social level: Reduce negative information intake and increase high-quality social interactions

3. Cases of anxiety transformation in hot events

4. Special reminder: Signs that require professional intervention

It is recommended to seek professional help when the following conditions occur: insomnia persists for more than 2 weeks, appetite changes significantly, somatic symptoms (such as unknown pain) occur, social functions decline significantly, suicidal thoughts occur, etc.

Anxiety is the brain’s early warning system, and the point is not to eliminate all uneasiness, but to build the wisdom to live with it. As psychologist Viktor Frankl said: "When we are unable to change our situation, we are challenged to change ourselves."