How to treat psychological stress

The treatment of psychological stress can be achieved through lifestyle adjustments, relaxation training, psychological therapy, medication intervention, and trying alternative therapies. Psychological tension is usually caused by stressful events, personality traits, physiological factors, mental illnesses, other disease states, and other reasons.

1. Stress Events

Major changes in work, study, or life, interpersonal conflicts, economic stress, and other stressors are common causes of psychological tension. Non pharmacological interventions are mainly used in treatment, with the primary task of identifying and attempting to adjust stressors, such as reducing workload through time management, setting reasonable goals, or learning communication skills to improve interpersonal relationships. Meanwhile, cultivating a regular daily routine, ensuring adequate sleep, and engaging in moderate physical exercise such as brisk walking or yoga can all help alleviate the tension caused by stress. Establishing a stable social support system and seeking help from family and friends or professional psychological counselors is also an effective coping strategy.

II. Personality characteristics

Some people are born with a neurotic tendency to be easily nervous and anxious, or to pursue perfection and be demanding of themselves. These personality traits make them more prone to psychological tension when facing challenges. The focus of treatment is on cognitive and behavioral adjustment. Cognitive behavioral therapy can be used to learn to identify and challenge automated negative thinking that leads to tension, such as "I must do my best" or "If I make a mistake, it's all over". Practice self acceptance, lower unrealistic standards, and gradually face stressful situations within a controllable range through exposure therapy, thereby enhancing psychological resilience and adaptability.

III. Physiological Factors

Excessive fatigue, lack of sleep, hunger, or excessive intake of excitatory substances such as caffeine and nicotine may directly cause or exacerbate physiological stress reactions, such as increased heart rate and muscle tension, which can be perceived as psychological stress. The treatment measures focus on regulating the body's state. Ensure 7 to 9 hours of high-quality sleep per day and avoid staying up late. Reasonably arrange diet, avoid fasting for too long, and reduce intake of coffee, strong tea, and functional beverages. Engaging in deep breathing exercises, progressive muscle relaxation, and other techniques can directly affect the autonomic nervous system, helping the body calm down from the stressful state of "fighting or running".

4. Mental and psychological disorders

Psychological stress may be one of the core symptoms of mental and psychological disorders such as generalized anxiety disorder, social anxiety disorder, panic disorder, or post-traumatic stress disorder. These diseases are usually related to various factors such as genetics, neurotransmitter imbalances, and traumatic experiences, often accompanied by symptoms such as palpitations, sweating, restlessness, and excessive worry. Treatment should be carried out under the guidance of a psychiatrist, often using a combination of psychotherapy and medication. Psychological therapy such as cognitive-behavioral therapy has clear effects. In terms of medication treatment, doctors may prescribe selective serotonin reuptake inhibitors such as paroxetine hydrochloride tablets, sertraline hydrochloride tablets, or benzodiazepines such as alprazolam tablets based on the condition to alleviate acute anxiety and tension, but the latter is usually used for a short period of time to prevent dependence.

V. Other Disease States

Certain physical illnesses may also trigger or accompany psychological stress symptoms, such as hyperthyroidism, arrhythmia, menopausal syndrome, or chronic pain. The physiological disorders caused by these diseases, such as changes in hormone levels and discomfort, can directly affect emotional states. The key to treatment lies in identifying and addressing the primary disease. For example, hyperthyroidism patients need to receive anti thyroid drugs such as methimazole tablets, arrhythmia patients need to use anti arrhythmic drugs, and chronic pain patients need effective pain management. When the primary disease is under control, the related tension can often be significantly relieved. During this process, maintain communication with internal medicine physicians and inform them of psychological stress as an important symptom to assist in diagnosis and comprehensive treatment. Coping with psychological stress is a systematic process, and daily maintenance is crucial. In addition to the targeted treatments mentioned above, establishing long-term healthy lifestyle habits is the cornerstone. Maintaining a balanced diet and consuming foods rich in B vitamins and magnesium, such as whole grains, dark green vegetables, and nuts, can contribute to neurological health. Regular aerobic exercise and strength training can effectively release endorphins and improve emotional stability. Cultivating mindfulness meditation or cultivating hobbies such as calligraphy and gardening that require concentration can help shift attention away from sources of tension and achieve inner peace. At the same time, learn to recognize your own stress warning signals and take proactive relaxation measures, such as taking a few minutes of deep abdominal breathing, before the tension escalates. It is important to recognize that psychological stress is a universal human experience and there is no need to feel ashamed of it. When self-regulation is limited or stress seriously affects social functioning, actively seeking professional psychological help is a wise and necessary choice.