How to overcome psychological tension

psychological tension can be alleviated through adjusting breathing, progressive muscle relaxation, cognitive-behavioral interventions, mindfulness training, social skills exercises, and other methods. Psychological stress may be related to genetic susceptibility, environmental stress, emotional regulation disorders, social anxiety, traumatic experiences, and other factors.

1. Adjusting respiration

Abdominal breathing can relieve tension by activating the parasympathetic nervous system. Specifically, the 4-7-8 breathing method can be used, with inhalation for 4 seconds, breath holding for 7 seconds, and exhalation for 8 seconds, repeated for 5 cycles. This method is suitable for acute tense situations such as before speeches and exams, and can quickly reduce heart rate and blood pressure. Long term practice can enhance the ability to regulate the autonomic nervous system, and when combined with lavender essential oil inhalation, the effect is even better.

2. Muscle relaxation

Progressive muscle relaxation requires alternating contraction and relaxation of muscle groups in the order of head, neck, shoulder, arm, abdomen, and leg. Maintain tension in each muscle group for 5 seconds, then completely relax for 30 seconds, and maintain even breathing throughout the entire process. This method can alleviate somatic symptoms such as hand tremors and stiff shoulders and neck. It is recommended to practice for 20 minutes before going to bed every day. For those with long-term muscle tension, hot compress or fascia gun can be used to assist in relaxation.

3. Cognitive Intervention

Identifying automated negative thinking is key to cognitive restructuring. By recording specific thoughts during moments of tension, objective evidence can be used to challenge catastrophic assumptions. For example, changing 'I will mess up the report' to 'I am fully prepared and able to handle unexpected situations'. When using anti anxiety drugs such as paroxetine tablets, cognitive behavioral therapy should be performed under the guidance of a psychologist.

4. Mindfulness training

Daily 10 minute body scan practice can improve emotional awareness. Focusing on current physical sensations without judgment, using meditation apps to guide can lower the threshold for practice. Research shows that continuous mindfulness training for 8 weeks can reduce the volume of the amygdala and have a significant effect on generalized anxiety disorder. During acute attacks, lorazepam tablets can be used for short-term relief of physical symptoms.

5. Social training

system desensitization therapy is suitable for tension caused by social anxiety. Start with low stress scenarios such as eye contact exercises and gradually transition to simulated speeches. Using video playback to analyze body language during role-playing, combined with sertraline hydrochloride tablets, can improve anticipatory anxiety. Group therapy three times a week can strengthen the social feedback mechanism. Establishing a regular daily routine can help stabilize emotions, ensuring 7 hours of sleep and 30 minutes of aerobic exercise every day. Add magnesium rich foods such as pumpkin seeds and dark chocolate to your diet to avoid excessive caffeine intake. When experiencing persistent physical symptoms such as palpitations and insomnia, it is recommended to seek professional evaluation from a psychiatric department. Prepare soothing small objects such as stress relieving balls in front of social scenes to shift attention through tactile stimulation.