How to treat high mental stress

Mental stress can be alleviated through lifestyle adjustments, psychological therapy, medication therapy, exercise therapy, social support, and other methods. Long term mental stress may be related to factors such as workload, interpersonal relationships, economic pressure, chronic diseases, psychological disorders, etc.

1. Adjusting lifestyle

Maintaining a regular sleep routine can help stabilize the biological clock. It is recommended to set a fixed time for waking up and falling asleep. Add whole grains, dark vegetables, and other foods rich in B vitamins to your diet, and reduce caffeine and alcohol intake. Setting aside relaxation time daily, such as meditation or warm baths, can lower cortisol levels. Avoid using electronic devices one hour before bedtime, as blue light can interfere with melatonin secretion.

2. Psychotherapy

Cognitive behavioral therapy can help identify and change negative thinking patterns, usually requiring guidance from a professional psychologist. Mindfulness training reduces anxiety through focused breathing and body scanning, and daily practice yields better results. Expressive writing records stressful events in words, and continuous implementation can reduce psychological repression. Group therapy provides emotional resonance space, suitable for individuals with significant interpersonal stress.

3. Drug treatment

In the short term, traditional Chinese patent medicines and simple preparations such as Zaoren Anshen Capsule can be used to regulate the nervous function, but medical advice must be followed. When experiencing severe anxiety, doctors may prescribe anti anxiety medications such as lorazepam, and caution should be exercised about the risk of dependence. Patients with depressive symptoms may consider antidepressants such as fluoxetine, which take several weeks to take effect. All psychotropic drugs cannot be adjusted in dosage on their own and require regular follow-up evaluations.

4. Exercise therapy

Engaging in aerobic exercise such as brisk walking or swimming three times a week can promote the secretion of endorphins and improve mood. Yoga combined with breathing training can reduce sympathetic nervous system excitability, especially suitable for high-pressure individuals in the workplace. Team sports such as badminton can both exercise and enhance social support, providing dual relief from stress. The appropriate intensity of exercise is slight sweating, as excessive fatigue can actually increase the burden on the body.

5. Social Support

Establishing at least three trustworthy social relationships and regularly confiding can effectively release psychological burden. Participating in interest clubs can divert attention, and artistic creation activities are particularly helpful for emotional release. Family therapy can improve stressors in intimate relationships and requires the participation of family members. Enterprises can provide employee psychological assistance programs to systematically reduce organizational stress factors. Long term stress management requires multidimensional and continuous intervention. It is recommended to create a stress diary to record triggering events and response effects. In terms of diet, foods rich in omega-3 fatty acids such as walnuts and deep-sea fish can be added. Progressive muscle relaxation training twice a day, combined with abdominal breathing for better results. If you experience persistent insomnia or low mood for more than two weeks, you should seek timely help from a psychological or psychiatric professional. Establishing clear boundaries between work and life and reserving undisturbed self repair time is crucial for preventing stress accumulation.