Everyone will feel great pressure in life. After all, society has changed now, and it is no longer so simple. People struggle every day just to live a good life and become a decent person. Mental health experts believe that more than 80% of diseases are related to psychological stress.
This is the conclusion reached by American psychologist Herman after reviewing the research results published in the past 20 years in 2005. The American Stress Management Association also pointed out that 75%~90% of initial medical diseases are caused by stress. In other words, 70% to 90% of patients in internal medicine are mainly due to various physical symptoms caused by stress.
? When we are under too much pressure, all the systems in our bodies will give us an alarm. ? Professor Fan Fumin from the Department of Psychology of Tsinghua University introduced. Of course, everyone's physical condition is different, and their reactions will be different.
The digestive system is most sensitive to stress. People may not be able to eat anything. Long-term stomachache and bloating can cause digestive system diseases, such as gastric ulcer, duodenal ulcer and even intestinal cancer and gastric cancer. Stress can also affect our sleep. Night, as we always say? What are you thinking about? So I can't sleep, in fact, the pressure has not been effectively released.
Cardiovascular and cerebrovascular systems are also affected. A study by Harvard University found that people living under extreme stress are 4.5 times more likely to suffer from heart disease than carefree people. Being under pressure for a long time may lead to dizziness and irregular heartbeat, which may lead to cardiovascular and cerebrovascular diseases such as cerebral infarction and myocardial infarction.
Even the genitourinary system will be affected. For example, before the college entrance examination, including the exam, many people always feel that they have to go to the toilet. In fact, they don't necessarily have physiological needs, just one of the urinary system reactions caused by stress. Chronic stress can also affect the immune system.
I don't know if you feel this way. When we are under great pressure, our mood is always very low, and it is easy to catch a cold at this time. That's why stress affects the immune system. Therefore, if you don't want to get sick, you should learn to release stress.
Extended reading:
Classification of psychological stress
(1) Biological stressors: physical trauma or disease, hunger, sexual deprivation, sleep deprivation, noise and temperature change.
(2) Psychogenic stressors: wrong cognitive structure, bad personal experience, moral conflict and psychological characteristics of bad personality.
(3) Social environmental stressors: pure sociality; Interpersonal adaptation problems caused by one's own situation.
Pressure type
(1) General single-sex stress (the after-effects are not completely negative);
(2) Stacking pressure (simultaneous stacking pressure and subsequent stacking pressure);
(3) Destructive stress: it can cause post-traumatic stress disorder (PTSD) and disaster syndrome (DS) (three stages: shock stage; Recovery period; Rehabilitation period).
Adjustment mode of psychological stress
Everyone will have psychological pressure, especially in modern society. Problems such as work, house, marriage and feelings make our psychological pressure more and more serious. For psychological pressure, we should not only learn to adjust, but also learn to make an appointment with it. Let's talk about how to keep psychological pressure away from you.
1, compensation
After the desire to achieve the goal is frustrated, you can achieve the goal in other ways or set new goals. In the process of implementation, it is found that the goal is unrealistic and the progress is blocked. We should adjust our goals in time so as to move on and win new victories. Lost in the east corner, harvested mulberries? This is a psychological defense mechanism.
Step 2 sublimate
After being frustrated, people try to make progress and transfer their feelings and energy to other activities. For example, college students will transfer their feelings and energy to their studies after their feelings are frustrated. This is also a good adjustment method for college students after being frustrated.
3. Learn to use pressure
It's not terrible to have pressure. Appropriate pressure can make us more positive, so we should learn to use it.
Step 4 keep a good mood
We should learn to manage our emotions. When you are angry, you can leave the environment and the scene and divert your attention. When you are upset or upset, you can enjoy music and help you solve your troubles and depression with beautiful music; When we are sad, we just cry in pain and let the tears flow freely; Don't sulk alone when you are wronged and can't figure it out at the moment. You'd better talk to your relatives or friends about your difficulties. When you are jealous, you should change your perspective, carry out conscious control and improve your personal cultivation; When you think too much, you should go outdoors immediately, relax, breathe the fresh air of nature, or do something you like.
Step 5 divert attention
When we suffer setbacks, we also feel psychological pressure, and most people will feel that days are like years. At this time, we should arrange some healthy entertainment activities and go outdoors more. Colorful leisure activities can transfer frustration, expand ideas, and generate an upward passion in the heart, thus enhancing self-confidence.
Don't hide your pain in your heart, take the initiative to talk to friends, classmates or relatives and friends, and strive for forgiveness, sympathy and help from others. This can reduce frustration, change the depressed state of the heart, relax the body and mind, make the eyes face the future and enhance the confidence to overcome setbacks.
laugh out loud (LOL)
A psychiatrist at Stanford Medical College pointed out that when you laugh, your heart, lungs, back and body get rapid movement, and the muscles of your arms and legs are also stimulated. After laughing, your blood pressure, heart rate and muscle tension will all decrease, which will make you relax.
Feel relaxed after venting
Maybe you are nervous about meeting your future father-in-law, maybe you are worried about the year-end bill, maybe you are anxious about your child's entrance examination. You might as well speak out your anxiety and let others share it with you. A loyal audience can help you reduce the sense of depression caused by tension. In addition, you can write a letter about feelings, then throw it aside, give yourself some time to worry, and then solve it.
In addition, you can relieve psychological stress by taking a warm bath, taking a deep breath, walking and other relaxation methods.
Eight measures to relieve stress
Psychological stress is the biggest factor that affects our mental health. The greater the psychological pressure, the more unstable our mental health will be, and we will fall into psychological trouble at any time. Please introduce psychological eight tricks to adjust psychological pressure, hoping to help everyone!
1. Pay attention to the process and downplay the utilitarian method.
Establish reasonable and objective self-expectation and work hard for reasonable goals. Sometimes you can think of the worst, but try your best.
2. Empathy identification method.
Correctly understand the pressure and flexibly adjust the mentality. For example, if you encounter unfair things, uncoordinated interpersonal relationships and unpleasant emotional experiences, try to put yourself in the other person's shoes.
3. Music and Health Care Act.
All kinds of voices are felt by people through their ears, such as praise, criticism and discussion of others, which will affect your mentality. So you can listen to some good music to relieve your unhappy mood. It is extremely important to develop good living habits and self-care ability, and at the same time, creating a harmonious family atmosphere can not be ignored.
4. Delay forgetting method.
Time is the best way to solve problems, actively forget the unpleasantness of the past and present, correct your cognitive concept at any time, and don't let the painful past hold back your future.
5. Self-confidence and self-motivation method.
That is, I believe that I am the best and most reliable, and every great cause begins with self-confidence.
6. Let nature take its course.
Learn to relax yourself and talk to people you trust when appropriate. Rest if you want; Play if you want. If you really don't want to do something, you can put it down for a while. Excellence can be pursued, but no demand is perfect.
7. Update the environmental self-discipline law.
When the pressure is too great and you are in a bad mood, change the environment, such as outdoor viewing, indoor flower cultivation and imagination of beautiful things.
8. Enriching personal spare-time life law
Cultivating personal interest in life often makes people feel very comfortable. Painting, calligraphy, chess, sports and entertainment can add a lot of fun to people, adjust the pace of life, get rid of the monotonous and tense atmosphere and move towards pleasure and relaxation.
If the above eight tricks can't help you adjust your psychological stress, then I suggest you systematically decompress your mind from a psychological counselor!
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