First, the causes of stress
1, high concentration in daily life. High concentration is the main reason why you feel tired. However, in the face of this situation, many people choose to rely on coffee to stimulate their nerves and maintain a good mental state.
As we all know, the method of refreshing yourself with coffee will not bring any benefits to your body, but will make you feel more tired.
If everyone can replace coffee with healthy juice and soup, eat less snacks and junk food, and eat more fresh fruits and vegetables, lean meat and protein, everyone's fatigue may be improved.
2. Lack of sleep. Many people think that they can sleep a few hours less at ordinary times and then make up their sleep through weekend sleep. In fact, this method is not only infeasible, but also consumes people's energy and makes the body feel tired faster.
If you want to relieve fatigue, you should sleep at least 7-8 hours a day and stay away from the interference of alcohol and caffeine at night.
At the same time, a quiet and comfortable sleeping environment is also necessary. Turning off the TV, computer and mobile phone before going to bed is of great benefit to improving people's sleep quality.
3. Exercise excessively in the gym. Exercise has always been regarded as a good way to relax, and many people will never forget it after work.
But if you feel more tired after exercise, it may mean that you have exercised too much, so you should stop and have a rest.
If you want to exercise, I suggest you do moderate exercise in the early morning or evening, and it is better to exercise in the gym 3~4 times a week to avoid excessive exercise.
4, perhaps because of anemia.
Fatigue is one of the most common symptoms of anemia patients.
First, if you always feel tired, you might as well ask the doctor to give you an anemia blood test. If there are related diseases, we can find out the cause and treat the symptoms.
If it is iron deficiency anemia, I suggest you eat more iron-rich foods in your diet.
5, thyroid hormone secretion is too much or too little.
Abnormal thyroid function is also one of the reasons for fatigue.
First of all, we can investigate the cause by measuring thyroid function through blood test. Patients can relieve symptoms by taking medicine.
6. Diabetes is also one of the reasons.
Out-of-control diabetes can make you feel tired. If you are a diabetic, please ask a dietitian to design a diet suitable for your taste and maintain a healthy lifestyle, which can relieve your fatigue.
7. Depression. Studies have proved that depression can also make you feel very tired.
If you find yourself feeling dull and depressed all day, or have no appetite and passion for work, please pay attention to whether you suffer from depression.
If the above symptoms appear, it is best to seek the help of a psychologist.
8. Suffering from sleep apnea syndrome.
If you have the habit of snoring every night and feel exhausted after waking up, you should seek the help of a doctor at this time, or your illness has caused your illness.
9, undiagnosed heart disease can also lead to fatigue.
People can get rid of the cause of fatigue through heart examination.
10, dehydration. People who live in cities have to endure hot weather every day. If the water supply is insufficient, they are likely to be tired from dehydration.
Therefore, everyone should pay attention to drinking water so as to replenish water for the body at any time.
Second, it implies the performance of high pressure.
1, eyelid jump
Medically called blepharospasm, stress can also cause it.
If you deal with more detailed work for a long time, it is easy to have this problem. People who use more eyes can enjoy the scenery outside the window every 20 minutes, or they can close their eyes and rest, and the symptoms will subside.
2. forgetfulness
Being in a stressful environment for a long time can really cause memory problems.
Fortunately, once the stress disappears, your brain power will return to its original level.
Experts say that exercise makes people think quickly, and walking, climbing stairs and dancing can improve their memory.
3, acne
Acne is a "barometer" of physical and mental stress level.
If you have rashes and papules on your abdomen, cheeks and arms, ask yourself about your recent physical and mental state. Women should pay attention to beauty beauty.
4. Neck pain
Stress can affect the skeletal muscle system, leading to muscle soreness, contraction and even spasm.
In this case, you can try to take 5 10 deep breaths and gently massage the tight parts of your body muscles.
If you are stung by the muscles in your neck, try to turn your neck gently.
Step 5 bite your nails
This situation is a psychological self-protection behavior induced by stress.
By biting your nails to satisfy your appetite, you can divert your attention.
You can also use some special decompression methods at work, such as holding an elastic ball in your hand when answering the phone, kneading and squeezing.
6, gastrointestinal discomfort
Are you always worried about the health of a relative, because you are too nervous and your stomach is turning down?
In particular, paying too much attention to some problems will also lead to stress and anxiety, and symptoms such as vomiting and nausea are inevitable.
7. Have cavities
Apart from talking about oral hygiene, stress is also a way to cause tooth decay.
Stress can also make people grind their teeth from time to time in their sleep, making teeth more and more fragile, and tooth decay is not good for health.
Third, ways to relieve stress.
Learn to face it positively instead of standing still.
In the face of challenges, we should turn anxiety into motivation.
However, do you choose to face it positively or flee without fighting? Being positive can help you accomplish things you dare not do (such as work report or dating cute handsome guys). However, we should also get into the habit of rewarding ourselves when we can achieve our goals and treat some things calmly.
We suggest that everyone should learn to turn stress into motivation, but don't be too anxious when overcoming stress and rebuilding mental state. Taking your time is the best way.
Give yourself a break.
Try to avoid OMT, that is, "do one more thing" syndrome. Trying to squeeze one more thing before bed often leads to long-term anxiety (not to mention insomnia every night).
If you have to check the memo for the next day, you can also mark the last thing you need to do.
It doesn't matter if you have to write it down. Take some time to calm down and cross it off the list.
Listen to more music and talk less.
If you still feel crazy after sitting down, it means that you are far from meditation.
You can buy a relaxing CD and let an experienced professional tell you how to calm yourself down.
When you relax, you should focus on other aspects instead of always thinking about what you are thinking.
take a deep breath
The best way to deal with anxiety is to take a deep breath. Deep breathing can improve sleep quality and body energy. At first, you can use the "2- 1 breathing method", that is, exhale-inhale-exhale, keep the length of exhale and inhale the same, and practice 10-20 minutes.
In order to solve the problem of sleep quality, we can adopt "8- 16-32 breathing method" before going to bed, that is, take deep breaths for 8 times, 16 times to the right and 32 times to the left.
Admit your anxiety.
Sometimes, the best way to fight anxiety is to admit that it exists.
When you feel upset, first think about why you are upset. Try to resist the urge to walk back and forth.
You can try to shout out: "I'm fine now!" " "You have to know the tricks that can make you healthy and get a new life.
Fourth, the practice of releasing stress.
How to decompress scheme 1
Bend over against the wall
Function: Relax the neck, shoulders and lower back.
Action: Stand with your back against the wall, with your feet 30 cm away from the wall and your hips apart. Inhale, tuck in, and press the wall with your whole back.
Exhale and bend over until the coccyx and buttocks touch the wall. Relax your back and shoulders and let your head and arms droop naturally.
Take a deep breath slowly, cross your fingers in a circle, five times inward and five times outward. Get up slowly. Exercise is good for your health.
How to decompress Scheme 2: Cat Twist
Function: Relax shoulders, chest, abdominal muscles and back.
Action: Kneel down with your hands flat on the ground, facing your shoulders and your knees facing your hips. Inhale, tuck in, arch your back, head and tailbone facing the ground, and stretch like a cat. Exhale, move in the opposite direction, bend your back down, head and tailbone up, facing the ceiling. Do it five times in turn. Next, lay your back flat, bend and slide your left arm, palm up, and put it between your right arm and your right leg.
Stretch your left hand forward as far as possible, so that your left shoulder, left arm and left side of your head rest on the floor. Take five to eight deep breaths, and then repeat the same action with your right arm.
How to decompress scheme 3: vertical wall
Function: Relax hips and back thighs.
Action: Lie flat on the wall with the tailbone as close to the wall as possible.
Stretch your legs up and keep your feet relaxed and open, hip width apart.
Press your thighs gently against the wall with your hands.
Hold five to eight breaths.
Then slowly bend your knees to both sides, put your feet together and slowly slide down the wall until you feel comfortable.
Your feet can lean against the wall. Gently press your knees and thighs against the wall. Hold five to eight breaths. Just relax。