What should I do if my ability to withstand pressure is poor? I feel anxious when encountering major events

Poor stress resistance can be improved by adjusting cognitive styles, practicing relaxation techniques, establishing support systems, regular exercise, psychological therapy, etc. This situation is usually related to personality traits, negative thinking patterns, lack of coping experience, long-term stress accumulation, potential anxiety tendencies, and other factors.

1. Adjusting Cognitive Modes

Cognitive behavioral therapy suggests that a catastrophic interpretation of events can exacerbate palpitations. Attempt to record specific thoughts that trigger anxiety and test their authenticity with objective evidence. For example, if you can't do it well this time, it's over. Rewrite it as this is just a stage inspection. Spend ten minutes every day practicing cognitive restructuring to gradually change automated negative thinking.

2. Practice relaxation techniques

Abdominal breathing training can quickly relieve acute palpitations, with the abdomen raised for four seconds during inhalation and six seconds during exhalation. Progressive muscle relaxation can systematically relieve physical tension, tightening and relaxing gradually from the toes to the scalp. Mindfulness meditation helps to observe emotions without being carried away, and it is recommended to practice a ten minute body scan at a fixed time every day.

3. Establish a support system

to develop a network of three to five confidable family and friends, and regularly engage in in-depth communication. Join a support group in the same situation and share practical coping strategies. Practice response plans with trusted individuals in advance for important occasions and obtain feedback and suggestions. Clearly identify the contact information of a psychological counselor or doctor who can provide professional assistance.

4. Regular Exercise

Thirty minute aerobic exercise three times a week can improve stress tolerance, including brisk walking, swimming, and cycling. Yoga, Tai Chi, and other physical and mental exercises regulate the balance of the autonomic nervous system. The endorphins secreted by the body after exercise have a natural anti anxiety effect, and it is recommended to schedule it two hours before stressful events.

5. Psychological therapy

Continuous severe palpitations require professional evaluation, and cognitive-behavioral therapy has a significant effect on improving anxious thinking. Exposure therapy can gradually desensitize fear responses to specific scenarios. If accompanied by symptoms such as insomnia and hand tremors, doctors may recommend short-term use of anti anxiety medication. Group therapy can provide behavioral demonstrations and social support.

Maintain sufficient sleep and a balanced diet in daily life, and limit caffeine and alcohol intake. Developing focused interests such as calligraphy and painting as a means of emotional regulation. Establish a stress event record table, analyze triggering factors and successful coping experiences. Reserve sufficient preparation time before major decisions and break down tasks into executable small steps. Long term stress management requires the formation of systematic self-care habits and seeking professional psychological support when necessary.