How to overcome psychological tension

Psychological tension can be relieved by adjusting breathing, shifting attention, moderate exercise, psychological suggestion, seeking professional help, and other methods. Psychological tension may be related to factors such as excessive stress, anxiety, social anxiety, lack of sleep, endocrine disorders, etc.

1. Adjusting Breathing

Deep breathing exercises can quickly relieve tense emotions. Adopting abdominal breathing method, with the abdomen bulging during inhalation and slowly exhaling during exhalation, repeating can activate the parasympathetic nervous system and reduce heart rate. Practice for 5 minutes every day and use this method immediately when feeling nervous. Long term practice can help improve the tension caused by autonomic nervous system dysfunction.

2. Shifting Attention

Shifting attention from the source of tension to specific tasks can effectively alleviate symptoms. It can be achieved through counting, observing environmental details, recalling pleasant experiences, and other methods. This method is suitable for short-term stress scenarios such as exams and speeches, and requires prior adaptive training. Avoid excessive reliance on electronic devices such as mobile phones to divert attention.

3. Moderate exercise

Regular aerobic exercise such as brisk walking, swimming, etc. can improve stress resistance. The endorphins secreted by the body during exercise have a sedative effect, which is significant three times a week for more than 30 minutes each time. After exercise, the body can maintain a relaxed state for several hours, but it is necessary to avoid vigorous exercise within 3 hours before bedtime to avoid affecting sleep.

4. Psychological suggestion

can reconstruct psychological cognition through positive language suggestion. Prepare short and powerful encouraging phrases such as' I can handle it 'and repeat them silently when feeling nervous. The effect of imagining successful scenarios is better, and it is necessary to persist for 2-4 weeks to form conditioned reflexes. This method has a significant effect on expected anxiety, but it needs to be combined with other interventions for pathological tension.

5. Seek professional help

Persistent severe tension requires psychological counseling or medication treatment. Cognitive behavioral therapy can change erroneous cognitive patterns, and if necessary, doctors may prescribe anti anxiety drugs such as paroxetine hydrochloride tablets and lorazepam tablets. When accompanied by symptoms such as palpitations and hand tremors, organic diseases such as hyperthyroidism should be ruled out. Establishing a regular sleep routine can help stabilize emotions, ensure 7-8 hours of sleep per day, and avoid excessive caffeine intake. Cultivating hobbies such as painting and music can relieve stress, and setting aside exclusive relaxation time every week. Long term stress sufferers are advised to keep an emotional diary to identify and avoid stress triggers. If self-regulation is ineffective or accompanied by physical discomfort, it is necessary to seek timely evaluation at a psychological or psychiatric department.