【Anatomy of anxiety trigger points】
When security is threatened, the insular cortex blood flow in anxious attachment is 3 times faster, resulting in the hallucination of “emotional oxygen cut-off”. Tracking data shows that 76% of impulsive contacts occur when the response is delayed by 26-33 minutes, at which point the rate of heart rate variability (HRV) plummets below 22 ms (> 50 ms normal).

▶ Crisis level self-test

Signal: Yellow Light Warning, Red Light Alert
Information check frequency: 5 times/hour, > 10 times/hour
Catastrophic Imagination “Maybe Busy” “Must Have Had a Car Accident”
Somatic reactions: sweaty palms, stomach cramps
【Cognitive Behavioral Therapy First Aid Kit】
(1) Thought blocking

When the thought of “TA doesn’t love me anymore” arises, immediately count down the prime number (7→5→3→2)

Record 10 rational voices with your mobile phone: “Feelings ≠ facts at the moment” (set to a special reminder tone)

(2) Reality check prism

Collect 3 pieces of evidence that the other person cares about you (e.g. saved chats/gifts)

List 2 possibilities for non-emotional crises (in a meeting/phone dead)

Find 1 third-party perspective (mutual friend to confirm safety status)

【Physiological Regulation Combat Manual】
▶ 5-minute sedation regimen

0.3g dark chocolate (theobromine stimulates GABA secretion)

Flicking your wrist with a rubber band (pain shifts anxiety signals)

Perform 4-7-8 breathing (inhale for 4 seconds→ hold your breath for 7 seconds→ exhale for 8 seconds)

▶ A list of appeasement items

Type: Recommended items: Principles of neuromodulation
Tactile silicone decompression toy (hardness 40A) activates the skin’s mechanoreceptors
Olfaction Vetiver essential oil (concentration 5%) inhibits over-discharge of amygdala
Hearing: White noise+528Hz frequency music, Increases heart rate variability
【Relationship Reconstruction Schedule】
Phase 1 (1-7 days):

Set up a message delay plugin (enforce a 15-minute buffer period)

Daily anxiety record graph (to identify high-risk periods)

Stage 2 (8-21 days):

Development of “non-TA-associated” dopamine sources (e.g., rock climbing/improvisational drama)

Establish a support group of more than 3 people (to avoid emotional silos)

Stage 3 (22 days+):

Practice the “Safe Distance Test” (deliberately lose contact for 2 hours and record feelings)

Reconstruct attachment brain regions: When the impulse to connect is generated, complete 1 set of HIIT training first

In a follow-up study by Stanford University, those who adhered to the program for 8 weeks had an 89% reduction in impulsive contact behavior and a 247% increase in emotional safety scores. Remember: true intimacy never needs to be monitored, and when you stop using your lover as an oxygen cylinder, you can breathe freely.