How to deal with poor stress resistance and adjust it

Poor stress resistance can be regulated by adjusting cognitive patterns, cultivating emotional management skills, establishing a social support system, regular exercise training, and learning relaxation techniques. Insufficient stress resistance is usually related to factors such as long-term stress accumulation, insufficient psychological resilience, negative thinking patterns, physiological imbalances, and lack of coping skills.

1. Adjusting Cognitive Modes

The ABC theory in cognitive-behavioral therapy states that stress perception originates from an individual's interpretation of an event rather than the event itself. By recording automated thinking during stressful events, identifying cognitive distortions such as catastrophizing and absolutization, and reconstructing the understanding of stress from a more balanced perspective. For example, adjusting "I must complete the work perfectly" to "I allow myself to progress periodically" can significantly reduce the anxiety caused by self pressure.

2. Cultivate Emotional Management

Mindfulness meditation practice can enhance awareness of emotional changes. Conduct 10 minutes of breathing anchoring training daily to observe emotional fluctuations without judgment. Emotional diary records physical reactions, emotional intensity, and duration during stressful events, helping to establish a correlation map between emotions and stressors. When an escalation of anxiety is detected, 5-4-3-2-1 sensory grounding technique can be used to quickly calm the emotions.

3. Establish a support system

Regularly engage in in-depth communication with family and friends, and form or join stress management mutual aid groups. Social support can buffer the activation of the hypothalamic pituitary adrenal axis by stress and reduce cortisol levels. Identify 3-5 core supporters who can provide specific assistance, establish a support plan before the occurrence of stress events, and avoid falling into a state of isolation and helplessness.

4. Regular Exercise Training

Engage in 30 minute aerobic exercise three times a week, such as brisk walking, swimming, or cycling, to promote endorphin secretion and improve prefrontal cortex function. Resistance training can enhance the ability to regulate norepinephrine, and it is recommended to gradually increase the load starting from self weight training. The increase in heart rate variability after exercise indicates an enhanced ability of autonomic nervous system regulation, which is a physiological indicator of stress adaptation.

5. Learning relaxation techniques

Progressive muscle relaxation method can effectively block compensatory muscle contractions caused by pressure by alternating tension relaxation of 16 muscle groups. Biofeedback training utilizes equipment to visualize the state of the autonomic nervous system, helping to master deep relaxation techniques. Practicing abdominal breathing for 5 minutes every day to reduce the breathing rate to below 6 times per minute can activate the sedative effect of the parasympathetic nervous system. Improving stress resistance requires multidimensional and continuous intervention. It is recommended to develop a systematic plan that includes stress logs, exercise plans, and social arrangements. Maintaining 7-9 hours of high-quality sleep helps with hippocampal nerve regeneration, while limiting caffeine intake can lower baseline anxiety levels. When the self-regulation effect is limited, professional psychological counselors can be sought for stress vaccination training or group psychotherapy. If necessary, short-term use of anti anxiety drugs can be used under the guidance of a doctor to assist in regulation. Establishing a long-term perspective on stress management and integrating moderation techniques into daily life rhythms is crucial.