How to relieve stress when anxiety is caused by excessive pressure

When experiencing stress and anxiety, stress-reduction methods generally include immediate breathing regulation, physical relaxation exercises, engaging in enjoyable activities to divert attention, regular exercise for emotional release, and simplifying daily routines. Specific approaches are as follows:

1. Immediate Breathing Regulation: When feeling stressed or anxious, practice the 4-7-8 breathing technique—inhale through your nose for 4 seconds, hold your breath for 7 seconds, then exhale slowly through your mouth for 8 seconds. Repeat this cycle 3–5 times. This slow, rhythmic breathing quickly calms an overactive sympathetic nervous system, alleviating symptoms such as rapid heartbeat and chest tightness, and helps stabilize emotions.

2. Physical Relaxation Training: Find a quiet place to sit or lie down. Starting from your feet, tense the muscles in one body part for 5 seconds, then release and relax. Gradually move upward through the legs, abdomen, arms, and head. By becoming aware of the contrast between muscle tension and relaxation, you can release accumulated physical stress and reduce the bodily tightness caused by anxiety.

3. Diverting Attention Through Hobbies: Engage in enjoyable activities such as drawing, listening to calming music, or doing puzzles. Focusing on these activities shifts attention away from stressors, providing temporary relief from anxious thoughts. Completing such activities also brings a sense of accomplishment, helping to reduce psychological burden.

4. Regular Exercise for Stress Release: Schedule 30 minutes of moderate-intensity exercise daily, such as jogging, jumping rope, or cycling. Physical activity triggers the release of endorphins, which help suppress negative emotions and promote the elimination of stress hormones. Long-term adherence can also strengthen psychological resilience and reduce the frequency of anxiety episodes.

5. Simplifying Daily Routines: Review daily tasks and prioritize those that are important and urgent, temporarily setting aside non-essential activities to avoid feeling overwhelmed by excessive demands. Reduce the frequency of social obligations and set aside time for solitude, allowing the mind and body sufficient rest and preventing prolonged states of tension.

If the above methods fail to effectively relieve stress, or if anxiety continues to disrupt sleep and work performance, it is important to seek professional psychological support promptly to prevent long-term accumulation of stress and anxiety from developing into more serious mental health issues.