What should I do if my ability to withstand pressure is poor

Poor stress resistance can be improved by adjusting cognitive patterns, cultivating emotional management skills, establishing a social support system, regular exercise training, and learning relaxation techniques. Insufficient stress resistance is usually related to factors such as personality traits, upbringing environment, psychological trauma, chronic stress accumulation, and neurotransmitter imbalance in the brain.

1. Adjusting Cognitive Modes

The ABC theory in cognitive-behavioral therapy states that stress perception arises from irrational interpretation of events. By recording automated thinking during stressful events, identify catastrophic or absolutized cognitive biases, and replace negative thoughts with more objective statements. For example, adjusting "I must complete it perfectly" to "Just do my best" can significantly reduce the intensity of stress reactions in cognitive reappraisal.

2. Cultivate Emotional Management

Mindfulness meditation practice helps establish awareness of emotions rather than confrontation. Conduct 10 minutes of breath anchoring training every day and observe emotional fluctuations as if they were rolling clouds. Emotional diary recording can reveal pressure triggering patterns, and combined with the 478 breathing method, inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds can quickly calm down the physiological arousal state.

3. Social Support Construction

Regularly engage in in-depth communication with family and friends, participate in interest communities to establish a sense of belonging. Harvard University research has found that high-quality social relationships can enhance stress resistance. Clearly expressing needs rather than forcing oneself alone, seeking professional psychological counseling when necessary, and sharing experiences among members in group therapy can often provide new perspectives for coping.

4. Regular physical exercise

Doing 150 minutes of moderate intensity aerobic exercise per week, brisk walking or swimming can promote endorphin secretion. Resistance training enhances autonomic nervous system regulation by improving heart rate variability. After exercise, cortisol levels decrease and hippocampal neurogenesis increases, which directly improve stress tolerance.

5. Relaxation technique training

Progressive muscle relaxation method reduces somatic symptoms through tension relaxation cycle, and the biofeedback device assists in learning and controlling autonomic nervous responses. Music therapy uses natural white noise or classical music at 60-80BPM, and body scanning meditation before bedtime, which can rebuild the physiological basis of stress buffering.

Establish a stable sleep cycle to ensure adequate sleep, reduce caffeine and refined sugar intake to avoid emotional fluctuations. Developing focused hobbies such as gardening and calligraphy can generate flow experiences. When physical symptoms such as insomnia and gastrointestinal dysfunction occur for a long time, it is recommended to gradually rebuild a healthy stress coping mode under the guidance of a psychologist by combining cognitive-behavioral therapy with necessary medication intervention.