On July16, 2025, Dr. Zhang, the chief physician of the psychological department of FuqingThird Hospital, came to our company to give us an open class on"Recognizing and Coping with Anxiety Emotions and Anxiety Disorders."After listening to this class, I suddenly realized that the biggest"occupational disease" of our generation is not cervical spondylosis,but " thinking too much disease." If you think about it carefully,people's anxiety accounts for 80% of their daily anxiety, which is actuallyself-imposed. As the ancients said, "There is no problem in the world; itis the fool who disturbs himself." What crushes a person is not theexternal turmoil, but the inner thoughts.

Anxiety"inherited chromosome": Confucianism + Lu Xun culture. Confucianismis actually an "anxiety operating system" that teaches us "bornin adversity, die in ease" every day, and as a result, we are constantlyengaging in self-improvement. Lu Xun culture is even more ruthless; it directlyinstalls a "clear-sightedness" filter for us, making us see everyonelike A Q and ourselves like Aunt Xianglin. Do you work late into the night, andthere is always a voice in your head replaying every word of your leader,fearing that you have not done something well? This is not what Dr. Zhang saidabout "habitual internal consumption"?

Thetruth of insomnia: what you lack is not sleep, but "sleepsatisfaction". I used to think that insomnia is "unable tosleep", but the real insomnia is "waking up and still feeling that Ihaven't slept enough". Going to bed early and getting up early is not necessarilythe gold standard, the key is to be regular. Sometimes, sleeping until noon onweekends will make you feel more and more tired; while on weekdays, even if youonly sleep for 6 hours, as long as your mentality is stable, you will still beenergetic. So, don't worry about the "8 hours of sleep theory",sleeping well is more important than sleeping for a long time!

Anti-anxiety"local methods" are more effective than chicken soup. Dr. Zhang saidthat exercise is the most natural anti-anxiety drug. He suggested that girlslift iron and run slowly, and boys even recommended dancing. I imagined thescene of my male colleagues at the company dancing in the square, and I burstout laughing in an instant, reducing my anxiety by half! There is also the"breathing method" (inhale for 4 seconds - stop for 2 seconds -exhale for 6 seconds). People who often argue red-faced during meetings can tryit to see if their anger will decrease. If your child is nervous and shakingwhen taking an exam, let them try clenching their fists and then relaxing them.Repeat several times, and it really feels like crushing a "anxietyball".

"Gossip"and "trolling" are actually healthy ways to release emotions! Gossipgets psychological compensation by sharing secret information, while trollingcan release negative emotions. No wonder our office's tea room and smoking roomare always a place to relieve stress. Who hasn't talked about the client behindtheir back? It's not "negative energy," but "psychologicaldetox." People with anxiety often keep it to themselves, resulting ininternal damage. So, when to trolling, don't let emotions rot in your stomach.

Dr.Zhang also mentioned "exposure therapy"—letting children try more andmake more mistakes in order to reduce their fear of the unknown. Think aboutwhy we are anxious? Isn't it because we are afraid of messing up and beingrejected? But life is not an exam, how can there be so many standard answers?In the future, when we encounter difficult problems, we can silently say:"What's the worst that can happen? At worst, we can start over!" Justlike children, allow yourself to make mistakes.

I hopeeveryone will have less "inner play" and more "actionpower". Anxiety is like a background program on your phone. If you can'tturn it off, don't keep opening it. Let it run quietly and don't waste power.After all, life is already hard enough, why scare yourself?