What should I do if my psychological resilience is poor and I am easily nervous

Poor psychological resilience can easily lead to stress, which can be improved through cognitive adjustment, practicing relaxation techniques, regular exercise, psychotherapy, medication, and other methods. Poor psychological resilience and increased anxiety may be related to genetic factors, long-term stress, anxiety disorders, social anxiety, hyperthyroidism, and other reasons.

1. Adjusting cognition

Cognitive behavioral intervention can help change negative evaluations of tense emotions. By identifying automatically generated negative thoughts, replace excessive worry with more objective and rational ideas. For example, changing 'I must perform perfectly' to 'allow myself to make small mistakes'. Record daily events that trigger tension and corresponding thoughts, gradually establishing more flexible cognitive patterns. This method is particularly effective for tension caused by high self demands.

2. Practice relaxation techniques

Abdominal breathing training can quickly relieve acute tension by using the 4-7-8 breathing method to inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds, and repeat several times to activate the parasympathetic nervous system. Progressive muscle relaxation can reduce somatic symptoms by alternately tightening and relaxing muscle groups throughout the body. Practicing mindfulness meditation consistently can enhance emotional awareness and reduce overreaction to tension. These methods are suitable for relieving tension in specific scenarios such as exams and speeches.

3. Regular Exercise

Doing aerobic exercise every week can improve psychological resilience, while moderate intensity exercises such as brisk walking and swimming can promote endorphin secretion and improve emotional regulation ability. Team sports such as badminton can also enhance social confidence. Maintaining a heart rate of around 60% of the maximum heart rate during exercise for more than 30 minutes yields better results. Long term persistence can reduce basic anxiety levels and significantly help improve generalized anxiety.

4. Psychotherapy

Cognitive behavioral therapy can systematically correct erroneous cognition that leads to tension, while exposure therapy can gradually desensitize specific fear scenarios. Acceptance and commitment therapy help to accept uncomfortable emotions rather than confrontation. Group therapy provides a safe environment for practicing social interaction. For tension caused by social anxiety or post-traumatic stress disorder, professional psychotherapy requires several systematic interventions.

5. Drug therapy

Alprazolam tablets can be used to alleviate acute attacks in the short term, while selective serotonin reuptake inhibitors such as sertraline hydrochloride tablets are more suitable for long-term treatment. Propranolol tablets can control physical symptoms such as palpitations and hand tremors. Wuling capsules have a regulatory effect on mild to moderate anxiety. All medications must be evaluated by a psychiatrist before use to avoid self adjustment of dosage. Maintaining a regular daily routine and ensuring adequate sleep can help stabilize emotions. Add magnesium rich foods such as bananas and nuts to your diet and reduce caffeine intake. Establish supportive social networks to share feelings with family and friends. Record emotional diaries to identify stress triggers and gradually conduct desensitization training. If the tension continues to affect daily life, it is recommended to seek timely evaluation at a psychiatric department.