How to relieve high psychological pressure

Psychological stress can be alleviated through adjusting daily routines, moderate exercise, emotional management, social support, and professional intervention. Psychological stress is usually caused by factors such as workload, interpersonal relationships, economic pressure, health problems, and environmental changes.

1. Adjust your schedule

Maintaining a regular schedule helps stabilize your biological clock and reduce stress reactions caused by insufficient or disrupted sleep. It is recommended to set a fixed bedtime and wake-up time, avoid using electronic devices before bedtime, and create a quiet and comfortable sleeping environment. For those who have difficulty falling asleep due to anxiety, they can try soaking their feet in warm water or listening to light music to help relax. Long term staying up late or poor sleep quality may exacerbate emotional fluctuations and fatigue, and should be prioritized for improvement.

2. Moderate exercise

Aerobic exercise such as brisk walking and swimming can promote the secretion of endorphins and relieve tension. Moderate intensity exercise for 30 minutes 3-5 times a week can be effective. Attention shift and physical relaxation during exercise can lower cortisol levels. Be careful to avoid excessive exercise that can cause physical burden. It is recommended to choose activities that are interesting and sustainable, such as yoga or group gymnastics classes, which can both exercise and increase social interaction.

3. Emotional management

involves organizing emotions through mindfulness meditation, deep breathing exercises, or writing diaries. Spending 10-15 minutes a day observing one's own feelings without judging can reduce negative thoughts and rumination. Cognitive behavioral skills such as recording stressful events and corresponding thoughts can help identify unreasonable sources of stress. Artistic expression such as painting and music creation can also provide channels for emotional release, especially suitable for people who are not good at language expression.

4. Social Support

Sharing feelings with family and friends can provide emotional support and practical assistance, reducing feelings of loneliness. Regularly participate in interest groups or community activities to expand social circles, but avoid the additional pressure of compulsive socializing. For situations where it is difficult to confide in people around you, you can seek online psychological counseling or mutual aid groups. Pay attention to distinguishing between effective support and excessive dependence, and maintain appropriate personal boundaries.

5. Professional Intervention

When continuous stress is accompanied by insomnia, changes in appetite, or low mood for more than two weeks, it is recommended to consult a psychologist. Cognitive behavioral therapy and acceptance commitment therapy have significant effects on stress-related disorders, and if necessary, doctors may prescribe anti anxiety drugs such as paroxetine tablets and escitalopram oxalate tablets. Enterprise employees can apply for EAP psychological assistance programs, and student groups can use campus psychological counseling services.

Daily intake of foods rich in magnesium and B vitamins, such as nuts and dark green vegetables, can be increased to avoid excessive intake of caffeine and alcohol. Cultivate low competitive sexual skills such as gardening and handicrafts, and regularly engage in relaxation training such as progressive muscle relaxation. Establish a stress warning mechanism to adjust promptly when physical symptoms such as persistent headaches and gastrointestinal discomfort occur. If the self-regulation effect is limited or if there is a tendency towards depression, it is necessary to seek evaluation at a psychiatric department as soon as possible.