How can I eliminate the tense mentality

The elimination of tension can be achieved through deep breathing training, progressive muscle relaxation, mindfulness meditation, cognitive behavioral adjustment, moderate exercise, and other methods. Nervous emotions are usually caused by stress stimuli, high self demands, poor adaptation to the environment, anxiety tendencies, lack of sleep, and other factors.

1. Deep breathing training

Abdominal breathing can activate the parasympathetic nervous system and alleviate the body's stress response. During the specific operation, slowly inhale through the nose for 4 seconds, hold for 2 seconds, and exhale through the mouth for 6 seconds, repeating 5-10 cycles. This method is suitable for acute tense situations such as before speeches and exams, and can be combined with the total number method to enhance focus. Long term practice can lower basal cortisol levels.

2. Progressive relaxation

Step by step contraction relaxation of muscle groups from toes to scalp, maintaining tension in each area for 5 seconds before thoroughly relaxing for 20 seconds. This technology interrupts the tension spasm cycle through proprioceptive feedback and has a significant effect on long-term muscle soreness type tension. It is recommended to lie flat before bedtime, at least 3 times a week, to improve autonomic nervous system regulation function.

3. Mindfulness meditation

anchors the present moment by observing breathing or bodily sensations, adopting a non judgmental attitude towards anxious thinking. Daily 10 minute meditation can reduce amygdala overreaction and enhance the prefrontal cortex's ability to regulate emotions. In the initial stage, guiding audio can be used to focus on cultivating early awareness of tension signals.

4. Cognitive Adjustment

Identify automated negative thinking such as catastrophic imagination and refute it with objective evidence. Record specific thoughts that trigger tension and establish alternative positive statements. For example, changing from 'I must perform perfectly' to 'I allow myself to gradually improve'. This method requires continuous practice in conjunction with an emotional diary.

5. Moderate Exercise

Regular aerobic exercise such as brisk walking and swimming can increase levels of endorphins in the brain, and 150 minutes of moderate intensity exercise per week can reduce baseline anxiety. The best cognitive task effect is achieved within 90 minutes after exercise, and attention should be paid to avoiding vigorous exercise 3 hours before bedtime that affects sleep quality. Establish a regular daily routine to ensure 7-9 hours of sleep, reduce caffeine and refined sugar intake. Daily activities such as gardening and jigsaw puzzles can shift attention and cultivate the habit of writing gratitude diaries. If the tension persists for more than 2 weeks and is accompanied by symptoms such as palpitations and hand tremors, it is recommended to seek professional evaluation from a psychological department. Individuals with tense social situations can participate in group cognitive-behavioral therapy and gradually undergo exposure training.