What to do if there is a lot of psychological pressure

Psychological stress can be alleviated through lifestyle adjustments, psychological counseling, exercise, social support, and professional treatment. Psychological stress is usually caused by factors such as work burden, interpersonal relationships, economic pressure, health problems, and environmental changes.

1. Adjusting lifestyle

Maintaining a regular sleep schedule can help stabilize emotions. It is recommended to set a fixed sleep time every day and avoid staying up late. Reduce the intake of high sugar and high-fat foods in diet, and increase whole grains and dark vegetables rich in vitamin B. Set aside 30 minutes of daily alone time for meditation or deep breathing exercises to help lower cortisol levels. Keeping a stress diary can help identify sources of stress, and it is recommended to record daily in the form of specific events and emotional reactions. Establish a task priority list, divide pending tasks into important and urgent quadrants, and prioritize completing high priority tasks.

2. Psychological counseling

Cognitive behavioral therapy can effectively improve irrational cognition, and basic skills can be learned through professional books or applications. The mindfulness based stress reduction method requires daily body scanning exercises to gradually cultivate awareness of current experiences. Suggestions for expressive writing: Write about stress events and related emotions every day for several consecutive days, each session lasting for 15 minutes. Art therapy can choose to release emotions through painting, clay sculpture, and other methods, without worrying about the completion of the work. Progressive muscle relaxation training requires the contraction and relaxation of muscle groups in a head to foot sequence, which is more effective when combined with breathing rhythm.

3. Exercise

Aerobic exercise recommends 150 minutes of moderate intensity activity per week, such as brisk walking, swimming, or cycling. Yoga practice should include at least 10 minutes of Japanese style meditation, combined with abdominal breathing to relieve physical tension. Team sports such as badminton and basketball have social functions, and it is recommended to participate twice a week. Choose medium weight equipment for resistance training, repeat each movement 8-12 times, and pay attention to stretching after training. Increase non exercise activities in daily life, such as standing for work, walking and commuting, and accumulate physical activity.

4. Social Support

Establish a core support circle of at least 3-5 people and engage in regular deep communication instead of superficial greetings. Participating in interest clubs can help you make new friends and choose structured activities such as book clubs and handicraft classes to reduce social pressure. Family meetings are held at fixed times every week, using a rotating speaking system to ensure equal communication. Volunteering to help others can enhance one's sense of self-worth, and it is advisable to participate in community service twice a month. Seek professional support when necessary, and psychological counseling usually requires 4-6 sessions to form a stable counseling relationship.

5. Professional treatment

Persistent severe symptoms require psychiatric evaluation, which may involve professional assessments such as the Hamilton Anxiety Scale. Drug therapy may consider antidepressants such as paroxetine tablets and escitalopram oxalate tablets, which should be used strictly according to medical advice. Transcranial magnetic stimulation therapy is suitable for patients with poor drug efficacy and usually requires multiple courses of treatment. The crisis intervention hotline provides immediate support and reserves the local psychological assistance hotline for urgent needs. hospitalization treatment provides a structured treatment environment and round the clock monitoring for situations where there is a risk of self injury.

Long term stress management requires the establishment of personalized coping strategies. It is recommended to create a menu style checklist that includes multiple stress reduction methods and select intervention measures at different levels based on the level of stress. Maintaining sufficient ambient light and daily exposure to natural light for at least 30 minutes can help maintain circadian rhythms. Develop at least two hobbies unrelated to work and regularly engage in immersive experiences to divert attention. Pay attention to early stress signals such as shoulder and neck pain, difficulty falling asleep, etc., and take timely intervention measures. Establish healthy boundaries, learn to reasonably refuse unnecessary responsibility sharing, regularly conduct stress level self-assessment and adjust response plans.