What should I do if I experience excessive psychological pressure

Excessive psychological pressure can be alleviated through lifestyle adjustments, psychological counseling, exercise, social support, and professional treatment. Psychological stress is usually caused by factors such as work burden, interpersonal relationships, economic difficulties, health problems, and family conflicts.

1. Adjusting lifestyle

Maintaining a regular sleep schedule can help stabilize emotions. It is recommended to set a fixed sleep time every day and avoid staying up late. Reduce the intake of high sugar and high-fat foods in diet, and increase whole grains and dark vegetables rich in vitamin B. Limit caffeine and alcohol intake, drink 1500-2000 milliliters of water daily. You can try mindfulness eating and focus on experiencing the taste and eating process of food. Establishing a daily to-do list and completing it according to priority can reduce the feeling of losing control.

2. Psychological Counseling

Writing a diary to record emotional changes helps identify sources of stress and organize thoughts. Breathing training adopts the 4-7-8 breathing method, inhaling for 4 seconds, holding breath for 7 seconds, exhaling for 8 seconds. Gradual muscle relaxation involves tightening and relaxing each part from the toes to the head. The imaginative relaxation method can alleviate anxiety by constructing safe scenarios. Cognitive behavioral therapy can correct negative thinking patterns, and it is recommended to learn basic skills through professional books or applications.

3. Exercise

Engage in 150 minutes of moderate intensity aerobic exercise per week, such as brisk walking, swimming, or cycling. Yoga combined with breathing and posture exercises can lower cortisol levels. Team sports such as badminton can also receive social support. Interval training such as jumping and squats can be done at home. Pay attention to stretching and relaxing after exercise, and avoid vigorous exercise that affects sleep for 3 hours before bedtime.

4. Social Support

Regularly communicating face-to-face with family and friends and sharing feelings can provide emotional support. Join interest groups to establish new social circles, such as book clubs or handicraft clubs. Volunteering to help others can enhance one's sense of self-worth. Avoid excessive use of social media to reduce comparative psychology. Choose a quiet environment for important conversations and use my own language to express needs rather than blaming the other person.

5. Professional treatment

If insomnia or low mood persists for more than two weeks, psychological counseling is needed, and sandplay therapy or art therapy can be used. Severe anxiety can be treated with antidepressants such as escitalopram oxalate tablets and paroxetine hydrochloride tablets according to medical advice. Transcranial magnetic stimulation is suitable for depression that is unresponsive to medication. Cognitive behavioral therapy typically requires 8-12 consultations. In emergency situations, you can call the psychological assistance hotline for immediate support. Long term stress may affect the immune and cardiovascular systems. It is recommended to establish a stress diary to record triggering factors and coping effects. Cultivate at least two hobbies unrelated to work and regularly engage in natural contact activities such as forest bathing. Learn time management techniques such as the Pomodoro Technique and establish clear boundaries between work and rest. Green plants can be placed in the office or essential oil diffusers can be used to create a soothing environment. If physical symptoms such as chest pain and persistent headache occur, seek medical attention promptly to investigate organic diseases.