What to do if the sympathetic nervous system is highly tense

The high tension of the sympathetic nervous system can be alleviated through lifestyle adjustments, psychological interventions, physical therapy, medication, traditional Chinese medicine regulation, and other methods. High sympathetic nervous system tension is usually caused by long-term stress, lack of sleep, anxiety, chronic diseases, environmental stimuli, and other factors.

1. Adjusting lifestyle

Establishing a regular schedule can help stabilize autonomic nervous system function. It is recommended to set a fixed time for waking up and falling asleep. Engaging in moderate aerobic exercise such as brisk walking or swimming daily can promote the secretion of endorphins. Reduce caffeine and alcohol intake, and avoid nicotine stimulation. Adding magnesium rich foods such as nuts and dark green vegetables to the diet can help soothe nerve excitability.

2. Psychological Intervention

Cognitive behavioral therapy can help identify and change negative thinking patterns by recording emotional diaries to identify triggering factors. Mindfulness meditation training can reduce amygdala activity and practice breathing observation every day. Progressive muscle relaxation technique can systematically relieve physical tension, and it is recommended to gradually relax from the feet to the facial muscle groups.

3. Physical therapy

Warm water bath can stimulate the parasympathetic nervous system by warming it up, soaking it three times a week at 38-40 ℃. Biofeedback therapy utilizes instrument visualization of physiological indicators to assist in learning to autonomously regulate heart rate variability. Acupuncture and moxibustion selects Neiguan, Shenmen and other acupoints, and balances the autonomic nervous function through regulating the meridians.

4. Drug therapy

Guweisu tablets can nourish nerves and improve autonomic nervous system disorders, but attention should be paid to gastrointestinal reactions. Vitamin B1 injection can regulate nerve conduction function, and allergy history should be ruled out before use. Alprazolam tablets are suitable for short-term use during acute attacks, and long-term use may lead to dependence. Medication must strictly follow the doctor's advice and the dosage cannot be adjusted by oneself.

5. Traditional Chinese Medicine Treatment

Suanzaoren Tang has the effect of nourishing the heart and calming the mind, and is suitable for symptoms of restlessness and insomnia. Xiaoyao San can soothe the liver, relieve depression, and improve chest tightness symptoms accompanied by tension. Ear acupressure selects reflex areas such as the Shenmen and subcortical regions, and regulates neural function through continuous stimulation. It is recommended to have a professional traditional Chinese medicine practitioner diagnose and treat based on syndrome differentiation, and avoid self medication.

Daily abdominal breathing training can be performed, with the abdomen bulging during inhalation and adduction during exhalation, at a frequency of 6-8 times per minute. Keep the working environment with soft lighting and get up and move around every hour to relieve muscle stiffness. Developing focused sexual skills such as painting or gardening can help shift attention and reduce tension. If the symptoms continue to worsen or physical symptoms such as palpitations and hand tremors occur, it is recommended to seek timely evaluation at a neurology or psychology department. Establishing a stable social support system and regularly communicating with family and friends can help alleviate psychological stress.