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

Poor stress resistance can be improved by adjusting cognitive patterns, cultivating emotional regulation skills, establishing a social support system, regular exercise training, and learning time management. Insufficient stress resistance is usually related to factors such as long-term stress accumulation, negative thinking habits, and lack of coping skills.

1. Adjusting Cognitive Modes

The ABC theory in cognitive-behavioral therapy states that stress perception arises from irrational interpretation of the event itself. By recording automated thinking during stressful events, identifying cognitive distortions such as catastrophizing and absolutization, and replacing negative thoughts with more objective evaluations. Practicing mindfulness meditation every day, observing thoughts without judgment, can reduce the overreaction of almond nucleus to stress. Continuous practice can reshape the prefrontal cortex's ability to control emotions.

2. Emotional regulation skills

Mastering the 478 breathing technique can quickly calm stress states. The rhythm of inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds can activate the parasympathetic nervous system. Emotional diary helps identify stress triggers, record events, physical reactions, and emotional intensity. Progressive muscle relaxation training alleviates somatic symptoms by alternating tension and relaxation of muscle groups. Three art expression activities per week, such as painting and clay sculpture, can promote emotional release.

3. Social Support System

Joining a psychological growth group can provide emotional resonance and experience sharing, and interpersonal feedback in group therapy can correct self-awareness biases. Establish a list of three to five core supporters, clearly stating specific needs for assistance rather than general confessions. Regular participation in volunteer service and helping behavior can enhance self-efficacy. Nonviolent communication skills are used in family meetings, using observation instead of evaluation to express needs.

4. Regular Exercise Training

150 minutes of moderate intensity aerobic exercise such as brisk walking and swimming per week can promote the secretion of endorphins and reduce cortisol levels. Resistance training enhances psychological resilience through muscle fatigue recovery cycles, and it is recommended to start building a foundation with manual squats. The balance postures such as tree and warrior in yoga can improve concentration, and social interaction in group classes has additional benefits. Cold compress on the neck after exercise can quickly reduce sympathetic nervous system excitability.

5. Time Management

uses the tomato work method to break down tasks into 25 minute focus units, with 5-minute intervals for stretching or deep breathing. The Eisenhower matrix distinguishes the level of importance and urgency, prioritizing high-value and low-pressure tasks. Set three daily mandatory tasks and publicly commit to them, and strengthen positive feedback by completing the reward mechanism. Reserve blank time on weekends to handle backlogged transactions and avoid domino effect pressure accumulation. Improving stress resistance requires continuous practice from multiple dimensions. It is recommended to start with a single method and gradually stack it up to avoid secondary anxiety caused by changing stress. Maintaining 7-8 hours of deep sleep helps with stress hormone metabolism, and moderate supplementation of magnesium rich foods such as spinach and pumpkin seeds can regulate nervous system excitability. When persistent insomnia or physical discomfort occurs, professional psychological assistance should be sought in a timely manner. Cognitive behavioral therapy combined with biofeedback training can effectively rebuild stress coping mechanisms. Establish a stress log to track improvement progress and conduct quarterly stress assessment scales to quantify growth.