Hello everyone, I am a clinician and I come across a lot of cases of insomnia, palpitation, anxiety, pain, and depression every day. These seemingly separate symptoms are often interrelated. In my experience, I have found that many patients feel helpless in the face of these symptoms because they severely affect their daily life and work performance. Today, I would like to share with you a typical case of these problems and how I helped this patient gradually return to a normal life. A few months ago, a 30-year-old young female patient came to my clinic with her main symptoms of persistent insomnia and worsening palpitations. She described tossing and turning at night, having trouble falling asleep, and even when she did, she was often awakened by nightmares. During the day, they feel tired due to lack of sleep, and palpitations and shortness of breath also occur from time to time. In addition, she mentioned that she began to experience anxiety attacks in the past few weeks, feeling extremely uneasy about the future, and fearing that this state would last forever. Through in-depth conversations with her, we found out that she was very stressed at work, and some events in her private life also brought her additional emotional pressure. This long-term psychological stress eventually manifested itself in a variety of physical symptoms that seriously affected her quality of life.
Regulation Method 1 – Cognitive Behavioural Therapy (CBT)
Introduction to Cognitive Behavioral Therapy Cognitive behavioral therapy (CBT) is an effective psychotherapy method that is mainly used to deal with various psychological problems, including depression, anxiety, insomnia, etc. The core idea of CBT is that our thoughts (cognitions) directly affect how we feel and behave. By changing negative or illogical thought patterns, we can improve our mental state and behavioral responses. Application of CBT in the treatment of insomnia and depression: In the treatment of insomnia, CBT helps patients identify and change the thinking habits and behavior patterns that cause insomnia, such as excessive worry about sleep quality. Treatment may include techniques such as sleep hygiene education, relaxation training, and sleep restriction therapy. For people with depression, CBT focuses on identifying negative thoughts that lead to low mood, such as self-deprecation or feelings of hopelessness, and teaching patients to challenge and transform these thoughts through specific techniques. Let me share a case of Mr. Li, a middle-aged man, who sought treatment for long-term insomnia and depression. He often tosses and turns at night, with a lot of thoughts and despairs of life. After receiving CBT, Mr. Lee learned to record and evaluate his thinking patterns through a diary and gradually replace these negative thoughts with the help of a psychologist. For example, he learned to replace "I can't do anything well" with "I got a lot done today, and I feel fulfilled." After a few weeks of treatment, Mr. Li's sleep quality has improved significantly and his depressive symptoms have also decreased. He began to enjoy life again and had a more positive outlook on the future.
Conditioning Method 2 - Physiological Feedback Therapy
How Physiological Feedback Therapy Works Physiological feedback therapy, simply put, is to provide real-time feedback to patients about their body's physiological data, such as heart rate, respiratory rate, muscle tension, etc., through professional training, and then help them learn to control these physiological responses through professional training. When patients see their own physiological data, they can gradually learn how to influence that data through relaxation techniques, breathing adjustments, or other methods that reduce feelings of anxiety and panic. Equipment & Process DescriptionIn my practice, we usually use a small heart rate variability (HRV) monitor that captures subtle changes in heartbeat very precisely. Patients are guided through relaxation exercises such as deep breathing, meditation, and observation of feedback on the device. This procedure usually needs to be carried out under the guidance of a professional, and each course lasts about 30 minutes, two to three times a week, for several weeks.
Effect display
Let me share a case of a patient who suffered from anxiety and panic for a long time due to the intense pressure of work. Through a few weeks of physiological feedback therapy training, he learned how to control his breathing and relax his muscles. He told me that now when anxiety comes up, he can quickly control his heart rate by adjusting his breathing, which is effective in reducing his symptoms. His sleep quality has also improved significantly. Physiological feedback therapy is a non-invasive treatment option that not only helps patients reduce panic and anxiety, but also teaches them how to self-regulate and increase their ability to perceive and control their bodies. This is a very attractive option for those seeking to avoid medication. In the future, I hope to continue to promote this method and help more patients regain peace of mind.
Regulation Method 3 - Physical Exercise
Benefits of Physical Activity: Exercise releases endorphins, which are natural painkillers and happy hormones. It can significantly boost our mood and reduce the psychological burden caused by anxiety and depression. In addition, moderate physical activity can improve sleep quality and reduce feelings of palpitation and pain.
Specific exercise methods
Aerobic exercise: Aerobic exercise such as running, brisk walking, swimming, or cycling, with at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. This type of exercise can help improve heart and lung fitness and reduce symptoms of anxiety and depression. Strength training: At least twice a week and covers major muscle groups. Strength training not only strengthens muscles, but also improves mood and sleep by boosting chemical levels in the body. Stretching: Yoga or Pilates can improve flexibility and reduce muscle tension and pain. These activities can also help relieve psychological stress and combat anxiety and depression. Let's take a look at Mark's example. Mark is a 35-year-old software engineer who has been suffering from work stress and sleep deprivation for a long time. After starting regular running and yoga practice, he found that he was able to fall asleep faster at night and his palpitations and anxiety improved significantly. After a few months, Mark felt more relaxed and happier overall. Not only does exercise improve your physical health, but it's also a powerful tool to help you manage and improve your mental health issues. Whether it's panic, anxiety, or depression, regular physical activity can make a positive difference. Remember, it's a good idea to talk to your doctor before starting a new exercise program, especially if you have long-term health problems or haven't exercised regularly.