Nowadays, society is developing at a high speed. Many times, we will always encounter some things that put too much burden on our psychology. So how to reduce stress when this happens is what everyone needs to know. It’s something we are more concerned about, so what methods should we use to reduce stress in daily life? Let’s take a look together.
What to do when psychological pressure is high
1. Adequate sleep
When psychological pressure occurs, we can use sleep to effectively relieve it. , because lack of sleep can have serious consequences: Not only does it affect our physical health, but it can also cause anxiety and tension throughout the day. A vicious cycle sometimes develops, as anxiety often prevents sleep.
If you are irritable, a better way is to sleep. We can try to develop a 7-9 hours of sleep plan and sleep full for a few nights. , to see if your anxiety decreases during the day.
2. Smile
Smiling frequently can also effectively relieve stress. When work makes us depressed, we can quickly adjust our mentality and giggle a few times. Bar. Studies show that laughter can relieve depression and anxiety, so find some funny jokes online to calm your nerves.
3. Simplify the brain
Material simplification = psychological simplification.
If you work in a cluttered place, it will be difficult to relax and your work will appear more messy and cumbersome. So take 15 minutes or so to tidy up your room or desk and get into the habit of keeping things clean. These can help us think about problems more rationally, so there is no chance of anxiety.
4. Express Gratitude
Research has proven that saying gratitude often can help reduce anxiety, especially when we are well rested. So abandon the tired mentality and start your gratitude journey with a grateful mentality.
5. Eat the right food
Anxiety can cause our bodies to mess up: our appetite will also change accordingly. To give your body the support it needs, choose foods rich in nutrients like B vitamins and omega-3s, paired with healthy whole grain carbohydrates.
Research confirms that vitamin B is associated with a good mental state, and -3 can reduce depression and anxiety. Whole grain carbohydrates can help regulate levels of serotonin in the body, a neurotransmitter that makes us “feel good” and maintain a sense of calm.
Be aware, however, that eating foods high in sugar and processed foods can worsen anxiety symptoms.
6. Meditation
Now we should all know that meditation is relaxation, but scientists have also discovered that meditation actually increases gray matter in the brain - a substance that can reduce stress in the body. . Many professionals have highlighted the positive effects of meditation on anxiety, mood and stress symptoms.
In addition, meditation is a way to observe the brain, allowing us to figure out how intriguing anxiety is generated. And understanding the brain's thinking patterns can help keep us away from those negative emotions.
7. Make a prospect board
If the future seems too bleak and scary, change your view of the current situation. Spend an hour making a prospect board. Sometimes just setting concrete goals can save us from the anxiety of the unknown future.
For those who are not good at crafts, you can try to make an interesting electronic version of the prospect map to add some motivation to yourself. When making a drawing board, you might as well think about the five-character motto "What is true and what inspires is good": That is, are my ideas true, beneficial, motivating, necessary and kind? If not, discard them quickly.
8. Play
Children and animals seem to be born with the ability to play because they do not have anxieties such as overfull mailboxes. Until word comes from the office that it's a holiday, we have to plan our free time responsibly.
You can suggest taking your friend’s dog out for a stroll, or helping your friend take care of their children for an afternoon to relax your mind and let these carefree children lead you to play together.
9. Absolute silence
Plan a period of time to completely isolate yourself from the outside world. Start with a short period of time that suits you so that you can continue, even if it is as short as 5 minutes.
Absolute silence means that during this period, you turn off your mobile phone, turn off the TV, do not read emails, do not read the news, and do not read anything. Let others not be able to contact you during this time, so that you can temporarily stay away from worries.
Too much noise can increase stress levels, so set aside moments of absolute silence for yourself in the midst of the hustle and bustle of daily life.
10. Make plans in advance
The way to resist anxiety in advance is to prepare in advance. Try creating a work plan or to-do list to develop good habits that increase your productivity. So instead of spending ten minutes every morning frantically looking for your keys, it’s better to develop the habit of putting your keys in the same place every day when you get home.
Find out your outfits the night before, pack your gym backpack and leave it by the door, or order lunch in advance. Be sure to prepare in advance to avoid anxiety.
The dangers of high psychological stress
First, physical aspects: palpitations and chest pain, headache, cold palms or sweating, digestive system problems (such as stomach discomfort, diarrhea, etc.) , nausea or vomiting, reduced immunity, etc.;
Second, emotional aspects. Irritability, impatience, worry, nervousness, apathy, anxiety, collapse, etc.;
Third, Behavioral aspect: insomnia, excessive smoking and drinking, procrastination, lateness and absence from work, stopping entertainment, craving for food or anorexia, taking sedatives, etc.;
Fourth, mental aspect: difficulty in concentration, expression ability, memory , decreased judgment, persistent negative attitude towards oneself and the surrounding environment, indecisiveness, etc.
What to eat when you are under psychological pressure
1. Pumpkin
Pumpkin is rich in a variety of carotenes. The antioxidant carotenes contained in it can effectively remove harmful acids. Its antioxidant content also prevents aging and prevents adult diseases such as cancer, heart disease and stroke. In addition, pumpkin can also help strengthen the nervous tissue in the body and eliminate stress and insomnia caused by various things.
2. Dark chocolate and nuts
The sugar in dark chocolate helps recover from fatigue and activate the brain. Chocolate can stimulate the central nervous system, so when you are depressed, eat chocolate to relieve stress. Excessive stress can easily lead to magnesium deficiency, and nuts rich in magnesium can effectively eliminate fatigue and reduce stress.
3. Apples
Apples are rich in nutrients such as potassium, vitamin C, organic acids and pectin. The potassium contained in it can combine with the body's excess salt and excrete it from the body. It also has the effect of reducing high blood pressure. The organic acids rich in apples help restore physical fatigue. Pectin can effectively reduce blood cholesterol levels, maintain blood sugar stability, and reduce blood lipids.
4. Sweet potatoes
The sweet potatoes are rich in nutritional carotenoids and fiber that promote optimism and help reduce stress.
5. Green tea and wine
Green tea and wine can also effectively eliminate stress. The caffeine contained in green tea can improve concentration, while wine has significant effects on lowering blood pressure, easing nervous tension, and relieving stress.
6. Mackerel
The stress-reducing food mackerel is rich in protein and omega 3, which can promote arterial circulation, prevent aging, and improve immunity. In addition, mackerel is also rich in DHA, which can effectively promote the growth of brain cells, thereby improving memory and learning ability.
7. Carrots
The vitamin A rich in carrots helps to recover from fatigue. At the same time, the potassium contained in it can keep the nerves in an excited state, promote the contraction of muscle fibers, and eliminate the anxiety and uneasiness caused by stress.
Summary: I believe that through reading the above, you already know what methods we can use to effectively reduce stress when experiencing high psychological pressure. Proper stress reduction has a great impact on our body. To help, we have also shared with you some foods that can reduce stress. You may wish to try them.