How to regulate excessive mental stress

Excessive mental stress can be alleviated through adjusting daily routines, moderate exercise, psychological counseling, cultivating interests, social support, and other methods. Long term stress may affect physical and mental health, and it is recommended to choose appropriate adjustment methods based on one's own situation.

1. Adjust your schedule

Maintaining a regular schedule helps stabilize your biological clock and reduce the secretion of stress hormones. Set a fixed sleep time every day, avoid staying up late, and take a short break in the afternoon. Reduce the use of electronic devices before bedtime and create a quiet environment. Properly increasing the intake of magnesium rich foods such as dark vegetables and nuts can help relax the nerves.

2. Moderate exercise

Aerobic exercise can promote the secretion of endorphins and improve emotional state. Engage in low-intensity exercises such as brisk walking, swimming, or yoga several times a week, each lasting for a certain period of time. The appropriate intensity of exercise is slight sweating to avoid excessive fatigue. Team sports can also increase social interaction and provide dual stress relief.

3. Psychological counseling

Cognitive behavioral therapy can help change negative thinking patterns. You can identify sources of stress by keeping a diary to record emotional changes. Mindfulness meditation practice helps to focus on the present moment and alleviate anxiety. If the self-regulation effect is limited, seek guidance from a professional psychological counselor. Developing creative hobbies such as painting, music, and handicrafts can shift attention. Set aside dedicated time each week to pursue hobbies and establish a sense of achievement. Engaging in green activities such as interacting with nature and taking care of plants can also help calm emotions. Learning new skills can enhance self-efficacy.

5. Social Support

Maintaining moderate communication with family and friends and sharing feelings can provide emotional support. Participate in interest groups or community activities to expand your social circle. Avoid being isolated and alone, but also pay attention to choosing a positive social environment. Pet companionship can also provide unconditional emotional comfort. Regulating mental stress requires a comprehensive approach, with the key being the establishment of sustainable and healthy lifestyle habits. Pay attention to balanced nutrition in diet, and supplement vitamin B and omega-3 fatty acids in moderation. Avoid relying on unhealthy stress relieving methods such as smoking and alcohol. If you experience persistent insomnia, low mood, and other conditions for more than a period of time, it is recommended to seek medical attention promptly at a psychological or psychiatric department. Daily practice includes abdominal breathing, progressive muscle relaxation, and other techniques. Keep stress relieving items such as stress relieving toys with you. Remember that stress management is a gradual process, give yourself enough time to adapt.