Do you often stay up late because of the pressure of life and work? Do you have a particularly difficult boss who makes your blood pressure rise every day? Do you overeat or have other bad habits when you are stressed? Here, mental health experts list ten kinds of stress dilemmas and their solutions, which I believe will help you.

Dilemma 1: When you feel stressed, you can't concentrate and do nothing. What should I do?

Solution: Try to put a rubber band on your wrist. When you are absent-minded, give yourself a hard bounce. At the same time, imitate the scene of filming and shout "stop" to yourself. This very specific stimulus can help you interrupt your thoughts and get back to what you are doing. Then take nine deep breaths seriously, count them once, and tell yourself after counting, it's not too late to think about what you are doing. Believe it or not, when you really focus on one thing, your stress will be relieved a lot.

Dilemma 2: My colleague (boss) is a difficult person to get along with. He often embarrasses me. What should I do?

Solution: When you feel angry or disrespected, you will definitely find it difficult to cheer up about anything. Try to imagine a scene where you are surrounded by a huge airtight bubble. Just when you were suffocating, a cute dwarf appeared outside the bubble, holding a slingshot and breaking the bubble at once. This idea can make you realize when you feel stressed that you can get out of the conflict and regain control if you want, and you still have more interpersonal relationships to enjoy in your life. Afterwards, you can talk to this colleague (boss) again and ask him if he can care about the occasion and way of communication. If not, and you can't give up the job, you can only comfort yourself by thinking that he must have met too many unhappy things, which is why he is so eccentric. You can also share your feelings with other colleagues and find that others are in the same situation as you, which will make you feel much better.

Dilemma 3: I always feel stressed about the same thing over and over again. How can I stop this?

Solution: A decompression technique widely used by American psychologists is called eye movement (emt). The specific method is: focus on what you feel stressed until you think your anxiety level is above 6 degrees (10 degrees in the case of being completely unbearable). Then, keep your head upright and quickly turn your eyes between the left and right objects for 25 times. Then, reassess your stress level and drop it by at least two degrees; Repeat eye movements again until the stress no longer affects your normal work. Experts say that the principle that eye movement can relieve stress is not clear at present, but it is certain that the decompression effect will be enhanced every time you do such exercise.

Dilemma 4: When I feel stressed, I have a splitting headache. What should I do?

Solution: Lack of magnesium in the blood can cause blood vessels in the brain to contract, thus causing headaches. Therefore, in order to avoid frequent headaches, you can take magnesium supplements to ensure a daily intake of 350 mg of magnesium. Secondly, muscle tension is also easy to cause headaches. Please insist on 10 20 minutes head and shoulder massage every day. Finally, applying cool oil to the forehead and temples can also relieve headaches.

Dilemma 5: When you feel stressed, you will subconsciously bite your nails desperately. How can I overcome it?

Solution: The easiest way is to keep your hands busy. You can play with a piece of plasticine, or just sit on your hand. You can also apply a layer of almond oil or vanilla oil to your nails. A strong bitter taste can help you get rid of the idea of biting your hand. If all this doesn't work, you might as well bite one finger and watch the other fingers intact, and you will have an impulse not to destroy them again.

Dilemma 6: I will eat hard when I am stressed. This behavior will only make me feel more stressed because of regret. What should I do?

Solution: The best way is to take a nap after lunch, which can recharge yourself well and prevent yourself from feeling tired and hungry later, trying to relieve stress by eating. If you can't take a nap after lunch, please walk for 20 minutes before you want to eat, which is faster than your usual walking speed. This activity can effectively improve the level of β -endorphin in your body. β -endorphin is a chemical that can calm you down and control your hunger. Then, change the food into low-fat food. Stick to it for a few days, and there will be substantial gains.

Dilemma 7: I always want to take it out on my family when I am under pressure. How can I overcome this emotion?

Solution: First of all, you should find out why you always want to get angry with your family. Is it because he (she) doesn't share housework, which makes you have a bad temper because of fatigue, or because he (she) can't understand your feelings or pressure, which makes you feel lonely and helpless? Try to confess your feelings to each other. You know, substantive communication can solve problems better than losing your temper for no reason. If the reason why you are angry does not belong to these two situations, then simply tell the other party and give you five minutes to have fun. Your anger has nothing to do with him. As long as he can listen patiently, he will help you a lot This can not only vent feelings, but also do not hurt family relations. After several unilateral venting, I believe you will get bored and give up.

Dilemma 8: I always feel exhausted at the end of the day. What is the best way to relieve this kind of fatigue?

Solution: First of all, you should avoid those pastimes with side effects, such as watching TV all night until you feel sleepy, or drinking to relieve fatigue, which will only make you more tired the next day. Try listening to music. An Australian study shows that Canon can effectively reduce stress, slow down heart rate and lower blood pressure. Secondly, knitting, sewing or putting together puzzles are all good ways to rest. "Devoting yourself wholeheartedly to a quiet, non-competitive activity can divert your attention and relax you." Experts explain this.

Dilemma 9: Before going to bed every day, I always have a bad tinnitus and my head is buzzing. How can I overcome this obstacle and sleep peacefully?

Solution: Imagine the paradise in your mind: the blue sea and the golden beach. You walk barefoot on the beach, the mottled trees in the tropical jungle step on your feet, and the cool sea breeze whispers in your ear. The air coming from the head is salty and wet, and the sunshine on the skin is warm ... it restores the sound, image and color. Whenever the annoying voice in your ear rings, please imagine that this positive scene will persist several times and your situation will improve a lot.

Dilemma 10: When should I seek help from a psychologist?

Solution: When stress changes your lifestyle to some extent, for example, you become unsociable, more impulsive, or very picky, or your appetite, weight and sleep have changed dramatically, you have to consider consulting an expert. Don't think it's a big deal to receive psychological counseling. In fact, about 60% to 70% of the stressed people can completely get out of the stress state after receiving three courses of psychological counseling. This is because the task of psychotherapy is very simple and clear: to provide you with certain time, space and specific measures to reduce your stress, and your sense of stress has been alleviated under certain circumstances, and this good feeling will soon continue to other times and occasions in your life.

★ How long has it been since you listened to your favorite record and stayed in front of the window for an hour? How long has it been since you went shopping and bought new clothes? How long has it been since I spent the weekend with my family and had a family dinner? I'm so nervous. What are you up to?

We don't advocate depression, anxiety, torture or insanity. We should face the "enemy of pressure" rationally and methodically. As long as you play your own countermeasure card in time, you will find that the sudden pressure is easy to overcome one by one!

Shopping for the first time

Why does shopping leave all the troubles and sadness behind? Maybe it's because the dazzling goods keep your attention focused on it, maybe you just bought something you like, which makes up for the inexplicable deficiency in your heart, or maybe it's because the income from hard work has been consumed by yourself at one time and you feel very happy.

Suggestion: Shopping malls, quancheng road and Wenxi Road can all wash dishes, clothes and trinkets, and so can international brands. When you feel weak, you can eat some delicious food.

Be careful: when playing this card, you should know the actual ability to pay. Most crazy purchases are made on impulse. Considering the chain effect of shopping, be careful before paying.

Although you need to dress up, don't go shopping in high heels. Jumping for a long time will make you tired and your mood will be greatly reduced.

Popular psychological decompression methods in various countries

The second sleep

According to scientists' analysis, if people's best sleep time is about 6 hours, it is enough for brain cells to be active. Of course, these six hours should be between 10 in the evening and 6 am, and the prime time for deep sleep is from 12 in the afternoon to 3 am. Look at this standard, it is simply outrageous. Usually office workers are either working overtime or busy entertaining customers, and they have to catch the bus in the morning, so they have to tighten their energy. Let me see, how many hours do you sleep every day? Six, five or four and a half? Busy people can never stop, which may be the rhythm all the time, falling into the trap of "perpetual motion machine" and hard to extricate themselves.

Suggestion: Sleep is the top priority of health care. Choose a suitable time, such as 1 1 between the afternoon and 3 o'clock, and sleep quality is the best. At the same time, remember to choose high-quality pillow core and close-fitting quilt cover to ensure the complete relaxation of the body.

Be careful: playing the sleeping card is the simplest, but the most effective. Don't drink too much water before going to bed, and don't eat for 3 hours before going to bed. Drinking water is easy to make your eyes swollen, so you won't have enough time to burn fat after eating "midnight snack". Don't forget, sleeping is to be a "sleeping beauty".

Scientists' research shows that an average of six hours' sleep is enough, so don't oversleep.

The third outdoor activity

People who come to play outdoors now are not out of date. This huge concept includes hiking, cycling, badminton, basketball, swimming, diving, aerobics, yoga, horseback riding, golf and so on. Cindy crawford loves golf, Wang Shi loves mountaineering, and Pu Cunxin studies equestrian ... In the outdoor range, you only need to choose one or two and stick to it for a long time, and you will know what you want to do most when you need to vent properly.

A friend who is a salesman once said that he thinks the best way to relieve stress is riding a horse, especially on the grassland. The sense of detachment of that kind of speed has diverted all the attention of the nervous nerves at ordinary times. After a solid sleep at night, the fatigue of a week will be forgotten. Playing outdoors can not only make you feel happier and broaden your horizons, but also mobilize lazy cells in your body, replenish oxygen that muscles lack, speed up metabolism and make you radiant.

Suggestion: The best outdoor exercise in winter is skiing. Soft artificial snow and increasingly mature management methods will make you experience the fun of skiing.

Be careful: the most fashionable cards are also the healthiest ones. However, while outdoor sports are popular, sports injuries are also common. No matter which outdoor mode you choose, it is important to conform to your own physique and help your body. Learn the skills to prevent sports injuries and outdoor first aid measures.

The fourth is listening to music.

It doesn't matter whether there are musical cells or not. As long as a person has feelings, he will be infected by music. Music has memory. The music you listen to when you are happy or sad will involuntarily bring you to your first memory in any future opportunity.

Suggestion: Choose those albums that you usually like and listen to them for n times. The more you listen, the more interesting they are. This kind of music is easy for you to get into.

Be careful: this is the most emotional card, so don't listen to songs that have made you sad when you are sad. We are dealing with stress, not "adding fuel to the fire".

The fifth picture activates emotions.

How can you have IQ without EQ? Therefore, it is very helpful to adjust your emotions and spend some time activating emotional cells. It could be a smile, or a kiss. How long has it been since you kissed?

It's not just a kiss. Have you thought about your love life? What are your emotional qualities? How is the quality of your sex life? How many details have I forgotten because I am in a hurry, and how many "love tasks" need to be completed in slow motion? High-quality love life makes you rosy, smiling, sharp-minded and peaceful every morning. Try it if you don't believe me.

Suggestion: don't let the sadness of "eye-catching, hating the secret appointment and failing in a hurry, when many troubles were just a pity" regenerate, let love and feelings go hand in hand!

Be careful: this is the biggest trump card with the most gold content. A survey of 50 readers shows that almost 80% of readers think that love is the best way to relieve stress, and the taste of being accompanied by a lover is an irreplaceable enjoyment in any other way. Friends who haven't thought about falling in love for too long, or friends who haven't kissed your lover for too long, should you act?

1, take a hot bath

Take a hot bath for 20 minutes. Not only do your muscles relax and reduce stress, but the heat of bath water will also lower your blood pressure by dilating blood vessels.

Put some ice cubes on your head.

This is the fastest way to get rid of headaches and relieve stress. Wrap some ice cubes in a towel and put them under your forehead or neck. Just relax。

Step 3 fill your lungs

Take a deep breath, count to six and relax. This can help you relax and stretch. But don't breathe more than five times, or you will feel dizzy.

4. Imagine your inner peace in your mind.

Imagine your favorite place in the world, then close your eyes and imagine where you are, relax and stay happy. Do this twice a day for ten minutes each time (on the bus, on the floor or at work) to calm down and relieve stress.

Step 5 find creativity

Too little pressure is as much a problem as too much pressure. Lack of stimulation is an antidepressant, which may make you feel lonely and isolated. To avoid this situation, you need to invest in something new, something that can consume your brain's creativity.

Step 6 get a massage

As it turns out, massage is a good way to relieve stress, especially when you have too many responsibilities. It relieves stress and anxiety. At the same time, it relaxes you and lowers your heart rate.

7. Lying on the sofa

Lying on the sofa for ten to thirty minutes and turning off your cell phone is an excellent way to cope with stress. This can charge yourself and solve the external pressure in life well.

8. Go outdoors

Sometimes girls just want to stay away from their own problems. Breathing fresh air for 20 minutes and enjoying the sunshine can not only help you breathe better, but also help you relax and rejuvenate.

9. Holiday

A mainstream study in the United States found that those who haven't taken a vacation for two years are more likely to suffer from stress-related diseases and tend to eventually collapse. Taking a vacation every four months is the most suitable choice.

10, living in that era (but planning for tomorrow)

You will not only have a good time, but also accomplish more things and worry less, so that your stress can be controlled.

1 1. Don't be drama queens.

Thinking about family and friends exaggerating your problems and past misfortunes can only remind you of those things again and again. The goal should be to learn from what happened, not to make them into movies.

12, making love

Researchers have found that sex can reduce stress and promote deeper and more tired sleep, because sexual stimulation will secrete more endorphins.

13, don't indulge in modern technology.

E-mail, cell phone, phone, fax, SMS-it's good to keep in sync, but it's not good if you are too persistent.

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If you are on the verge of despair, crying every day and suffering from anxiety and panic, it is important to consult some professionals. It is very important to find a professional psychological counselor/therapist to help you solve the stress, get rid of the bondage and find a way out (see bac in Resources or talk to your general practitioner).

15. Do what you are afraid of once a month.

Whether going to the gym, roller skating, salsa dancing, or going out with friends, you can improve your self-confidence, double your self-esteem and help you control your problems.

16, give yourself a lesson.

Well, you are not the healthiest, slimmest and smartest person, but so what? You don't have to do this!

17, make a strategic plan

Otherwise, all the stress in life will come to me. Make a list and write down ten things you want, which may include buying a house, exercising, going out more, taking a vacation, dating and so on. Then think about how you can achieve these goals and start working in that direction.

18, socialize more

Especially when you are in a bad mood. Laugh with a supportive friend, relax yourself and release some pressure, which can help you forget the troubles all night.

19, do whatever you want

The quickest way to solve stress is to say, "this is good", but it is not. Learn to stand up and believe in your own beliefs, so that there will be no danger of excessive internal pressure.

Be responsible for your health.

Research shows that paying attention to your health can not only make you healthier, but also prevent you from putting further pressure on yourself and improve your self-confidence.

2 1, hug someone (or something)

Hugging or touching someone is a quick way to relieve stress and make you feel good.

22. Don't mention the past.

It's strange, but it's true-revisiting things that make you nervous and stressed will not make you feel better, but will make you feel more nervous and stressed again. Don't wake up your stress events again. But write it down, tear it into pieces and throw it away. It may be symbolic, but it will send the right message to your brain.

23. let's talk about it

When something goes wrong, when you are depressed, it is more comfortable to vent it than to hold it in your heart.

24. Have a good rest on weekends

Trust your mother, she is right: don't burn oil at both ends!

25. Be realistic

You can't live without stress, but you should better control and handle your stress level!