Anxiety

A practical guide to anxiety for Chinese-speaking readers worldwide.

This topic page helps overseas Chinese readers understand anxiety, notice common patterns, and find practical next steps and professional support when needed.

Common signs

  • 反复担心未来、健康、关系、工作或经济问题
  • 心跳加快、胸闷、胃部不适、肩颈紧绷
  • 难以入睡、早醒或醒来仍觉得疲惫
  • 总想确认、反复检查或不断向他人寻求保证
  • 为了避免焦虑而拖延、逃避会议、社交或重要决定
  • 注意力下降,脑中像同时打开很多窗口

Helpful next steps

  • 记录焦虑发生的时间、场景、想法和身体反应,找到高频触发点
  • 把担忧分成“能行动”和“暂时不能控制”两类,先处理可行动部分
  • 每天练习缓慢呼气、腹式呼吸或渐进式肌肉放松 5 到 10 分钟
  • 用证据清单挑战灾难化想法:最坏、最好、最可能的结果分别是什么
  • 为回避的事情建立小台阶暴露计划,从最容易的一步开始
  • 若焦虑持续超过数周并明显影响功能,预约咨询师一起制定干预方案

Related resources

  • 压力温度计:识别你的压力等级
  • 焦虑想法记录表
  • 睡前放松练习清单
  • 暴露练习阶梯表

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