What to do about tension
Nov 14, 2025
Source: Cainiu Health
Dr. Zhang Baohua
Introduction
Tension may be caused by sympathetic nervous system activation, neurotransmitter fluctuations, neurasthenia, social anxiety disorder, or cardiac neurosis. It is recommended to seek medical attention promptly, identify the underlying cause, and then improve symptoms under a doctor's guidance through general management, medication, and other approaches. In daily life, avoid excessive consumption of stimulants such as coffee and strong tea. When under stress, engage in physical activities like running or playing badminton to help release emotions.
Under normal circumstances, tension may be caused by sympathetic nervous system activation, neurotransmitter fluctuations, neurasthenia, social anxiety disorder, or cardiac neurosis. It is recommended to seek medical attention promptly, identify the underlying cause, and then improve symptoms under a doctor's guidance through non-pharmacological interventions, medications, and other approaches. Specific analyses are as follows:
1. Sympathetic nervous system activation: Sudden stress or exposure to unfamiliar environments can stimulate the sympathetic nervous system, causing physical manifestations of tension such as increased heart rate and hand tremors. Immediately apply the "478 breathing technique"—inhale for 4 seconds, hold your breath for 7 seconds, and exhale slowly for 8 seconds. Simultaneously, rub your palms together until warm, then gently place them over your face to quickly calm nervous excitation.
2. Neurotransmitter fluctuations: Stress can disrupt the balance of serotonin and dopamine secretion, impairing emotional regulation and leading to feelings of tension. Incorporate more tryptophan-rich foods such as bananas and nuts into your daily diet, and regularly practice relaxation techniques like yoga and meditation to help stabilize neurotransmitter levels.
3. Neurasthenia: Prolonged mental strain makes the nervous system prone to fatigue, causing intense feelings of tension even in response to minor stimuli, often accompanied by insomnia and difficulty concentrating. Follow medical advice when using medications such as oryzanol tablets, vitamin B1 tablets, or diazepam tablets. Avoid staying up late and ensure 7–8 hours of sleep each night.
4. Social anxiety disorder: Individuals may experience excessive tension in social situations, manifesting as blushing, disorganized speech, and subsequent avoidance of social interactions. Under medical supervision, medications such as paroxetine hydrochloride tablets, tandospirone citrate capsules, or lorazepam tablets may be prescribed, along with gradual social exposure training to enhance adaptability.
5. Cardiac neurosis: During episodes of tension, individuals may experience chest tightness and palpitations resembling heart disease, but these are actually due to functional nervous system disturbances. Follow medical guidance when using medications such as metoprolol tartrate tablets, oryzanol tablets, or mecobalamin tablets. Additionally, undergo tests such as electrocardiography (ECG) to rule out organic heart conditions and reduce psychological burden.
Routinely avoid excessive consumption of stimulants such as coffee and strong tea. When under high stress, engage in physical activities like running or playing badminton to release emotions. Anticipate situations likely to provoke tension—for example, rehearse repeatedly before public speaking—and make thorough preparations to boost confidence and reduce potential triggers of tension at their source.
