What's going on with high mental pressure

Mental stress may be caused by factors such as heavy workload, tense interpersonal relationships, economic pressure, lack of sleep, chronic diseases, etc. It can be alleviated through adjusting daily routines, psychological counseling, relaxation training, medication treatment, social support, and other methods.

1. Overwork

Long term high-intensity work or study can cause the brain to remain in a state of tension, leading to increased secretion of stress hormones such as cortisol. It is recommended to use the tomato work method to complete tasks in sections, and reserve half an hour each day for deep breathing or mindfulness meditation. Some occupational groups may experience job burnout, manifested as emotional exhaustion and decreased work efficiency.

2. Interpersonal tension

Family or social conflicts can activate the brain's threat warning system, continuously stimulating the amygdala to produce anxiety responses. It is important to establish a nonviolent communication mode by recording emotional diaries to identify trigger points. Long term suppression in a relationship may lead to adaptive disorders, accompanied by insomnia and gastrointestinal dysfunction.

3. Economic pressure

Debt burden or income instability can continue to activate survival anxiety, and this stressor has a chronic accumulation characteristic. Developing financial planning can enhance a sense of control, and professional financial advisors can be sought for assistance when necessary. Long term economic pressure may trigger generalized anxiety disorder, resulting in symptoms such as palpitations and excessive worry.

4. Lack of sleep

Poor sleep quality can affect the function of the prefrontal cortex and reduce emotional regulation ability. Maintain a regular sleep schedule and avoid using electronic devices two hours before bedtime. Chronic sleep deprivation may lead to dysfunction of the hypothalamic pituitary adrenal axis, exacerbating stress responses.

5. Chronic diseases

The management burden caused by physical diseases such as diabetes and hypertension will form continuous psychological pressure. While following medical advice for standardized treatment, patients can also participate in mutual aid groups. Diseases such as thyroid dysfunction or autonomic dysfunction can also directly lead to emotional fluctuations.

Daily intake of magnesium rich foods such as pumpkin seeds and spinach can be increased, as magnesium ions help stabilize the nervous system. Regular Tai Chi or yoga exercises can regulate the balance of the autonomic nervous system. It is very important to establish a stable social support network and regularly engage in in-depth communication with family and friends. When the self-regulation effect is limited, it is recommended to seek treatment at a regular medical institution's psychology department. Professional doctors will develop personalized intervention plans based on the specific situation, which may involve cognitive behavioral therapy or necessary medication assistance.