How to relieve stress and anxiety? The fierce competition in urban life often brings great psychological pressure to white-collar workers in the workplace. There are always people who complain that they are under too much pressure, so they are depressed. Here are some ways to relieve stress and anxiety.

How to relieve stress and anxiety 1 First, keep regular living habits.

Zhuangzi Jean Wang: There is a famous saying in the book, "Work at sunrise, rest at sunset, and enjoy yourself between heaven and earth", which tells us that keeping a good habit of work and rest is really beneficial to our body and mind. The fast pace, staying up late, socializing and working overtime in modern society really have a very bad influence on our body and mind, so if conditions permit, we must keep the habit of going to bed early and getting up early, which is a very important aspect to maintain our good attitude.

Second, insist on physical exercise.

Regular physical exercise has a direct impact on many physiological factors that cause anxiety. Sticking to physical exercise for 4-5 days a week for 20-30 minutes each time can effectively lower blood pressure, cholesterol, lose weight, stimulate dopamine secretion in the body and relieve anxiety. There are many sports to choose from, and aerobic exercise is the most effective for many people, such as running, brisk walking, outdoor cycling, swimming and aerobic exercise. Make an exercise plan for yourself. If you insist, you will be interested.

Third, insist on meditation practice.

Psychologists believe that meditation is a very effective method, which can improve attention, relax and relieve anxiety and depression. The physiological and psychological effects on people are as follows: lowering heart rate, lowering blood pressure, reducing oxygen consumption, lowering mentality and improving concentration to relieve anxiety and depression. Generally, abdominal breathing is used, which is the main point that everyone understands. You can also go to Baidu to collect relevant videos.

Find a comfortable seat, keep your body upright, and don't lean on anything on your back. You can do it cross-legged, or you can sit in a chair with your arms hanging down and your hands on your thighs. Pay attention to inhalation, exhalation and the whole breathing cycle, and observe and be aware of the airflow in and out of the nostrils.

If you find yourself absent-minded, turn your attention back to observing your breathing. Do not analyze, judge or reject any feelings, emotions and thoughts of your body, whether it is physical pain, emotional impatience or spiritual thoughts, and maintain an equal heart. Practice can start from 10 minutes and gradually increase to 30 minutes. You can play meditation music or meditation guidance audio during practice.

Fourth, change your cognition and beliefs, so as to change your mood.

ABC theory, founded by American psychologist Ellis, holds that motivational event A is only the indirect cause of emotional and behavioral consequences C, while the direct cause of C is belief B generated by individual's cognition and evaluation of motivational event A, that is, the result of negative emotions and behavioral disorders is not directly caused by a motivational event A, but directly caused by a belief B generated by individual's incorrect cognition and evaluation.

This belief is also called irrational belief. So we can learn to talk to ourselves by changing our unreasonable cognition and belief: let the positive overcome the negative, thus changing our emotions. At the same time, most anxious people have a certain inferiority complex. Learn to see your own value, learn to accept yourself unconditionally and accept your imperfections, instead of asking too much of yourself and thinking that you must do something to be loved, which will greatly alleviate your anxiety.

How to relieve stress and anxiety 2 1, objective point of view: We should look at stress and anxiety from a relatively neutral and objective perspective. Stress and anxiety are innate and cannot be completely eliminated. In some cases, stress and anxiety can protect themselves and promote brain activity, but they are not completely harmful. Only when the stress and anxiety are too great and affect normal life, they need to be adjusted in time;

2, find the reason: too much pressure and anxiety to find the source, such as work rhythm, study intensity, interpersonal pressure and so on. Finding the source can reduce stress and anxiety from the source. For example, slow down the pace of work, adjust the intensity of study, change the environment, take a short rest and so on. , away from the stimulus source, the situation may improve;

3. Release your emotions: If you can't find the source of stress and anxiety for the time being, or the source is inevitable, such as the high-intensity academic load in senior three, you should increase the channels for releasing stress and anxiety at this time. You can relieve stress and anxiety through exercise, and you can also talk about bad feelings and pressures to people you trust and exchange emotions. You can also release emotions and stress in front of nature. In the face of nature, personal pressure, worry and anxiety are relatively small.

How to relieve stress and anxiety 3 What are the hazards of psychological stress?

First, it will cause some adverse reactions to the body.

If we are in a state of excessive stress for a long time, it will cause some changes in our body and affect the endocrine balance, thus causing muscle tension, indigestion, rapid heartbeat, high blood pressure, constant sweating and increased blood clots.

Second, it will lead to negative pessimism.

Long-term stress will make people feel strongly depressed about people with poor psychological quality. In addition, when people are physically and mentally exhausted, they will lose the courage to compete and the confidence to create a good job, resulting in inexplicable troubles, anger, complaints and sadness. Many people even have suicidal thoughts or suicidal thoughts.

Third, it will lead to decreased immunity.

Modern medical research has found that there is a special relationship between people's emotional state and immune system. Long-term stress will have a negative impact on the body's immune system. People will have symptoms such as anxiety, mental fatigue, insomnia and dreaminess, as well as other symptoms such as palpitation, chest tightness, weakness of limbs, low back and leg pain and sexual dysfunction. For women, it can also lead to irregular menstruation, dysmenorrhea and dull complexion.

Fourth, there will be obstacles to eating.

Stressed people often torture themselves. They will spare no effort to shop, consume, overeat and drink. Other symptoms include anorexia, loss of appetite, stomach upset, diarrhea, nausea or vomiting.

Fifth, it will lead to imbalance between yin and yang and produce diseases.

Being in a state of stress for a long time is easy to cause imbalance between yin and yang. When emotions are out of control, the visceral function of the human body will be damaged, resulting in emotional diseases such as insomnia, anxiety and depression.

Sixth, it will affect memory.

If a person is under too much pressure, it will affect some mental states, such as inattention, poor memory, poor understanding and poor creativity. And there will often be some bad situations such as worry, irritability and anxiety.