The mental pressure is so high, it's almost collapsing

Excessive mental stress may lead to emotional breakdown, and timely intervention measures should be taken to alleviate it. Stress management can be achieved through adjusting cognitive patterns, improving lifestyle habits, establishing social support, practicing relaxation techniques, and seeking professional help.

1. Adjusting Cognitive Modes

Cognitive behavioral therapy can help identify irrational beliefs in stressors, such as transforming "must be perfect" into "do your best". The automatic thinking when recording stressful events and verifying their authenticity with objective evidence can reduce catastrophic imagination. Long term practice can reshape the brain's response to stress and reduce overactivation of the amygdala.

2. Improving lifestyle habits

Maintaining a regular schedule can help stabilize cortisol rhythms. It is recommended to set a fixed wake-up time and fall asleep before 23:00. Engaging in aerobic exercise three times a week, such as brisk walking or swimming, can promote the secretion of endorphins. Adding magnesium rich foods such as spinach and pumpkin seeds to the diet can regulate nervous system excitability.

3. Establishing social support

Proactively sharing feelings with family and friends can reduce psychological loneliness, and participating in interest clubs can expand the support network. Use the "I feel" sentence structure instead of accusatory language when expressing needs, and use paraphrasing techniques to reinforce empathy when listening to others. Pet companionship has also been proven to alleviate stress hormone levels.

4. Practice relaxation techniques

Abdominal breathing training three times a day, with the abdomen raised for four seconds during inhalation before slowly exhaling. Progressive muscle relaxation can start from the feet and gradually tighten and then relax each part. Mindfulness meditation focuses on breathing or body scanning, and each ten minute session can enhance the prefrontal cortex's ability to regulate emotions.

5. Seek professional help

When experiencing persistent insomnia or changes in appetite for more than two weeks, it is recommended to consult a psychological counselor. Acceptance commitment therapy can be used to help establish psychological resilience, and if necessary, doctors may prescribe anti anxiety drugs such as paroxetine. Group therapy provides a safe environment for learning coping skills.

Physical signals need to be monitored under long-term stress, such as recurrent headaches and chest tightness, which may be physical manifestations. Establish a stress diary to record triggering events and reaction patterns, avoiding adverse coping strategies such as alcohol or excessive shopping. Workplace pressure can be divided into tasks using the tomato work method, while family pressure requires clear boundaries to maintain self-care time. If there are thoughts of self harm or sustained functional impairment, one should immediately seek medical attention at the psychological department of the hospital.