How to regulate mental tension

Under normal circumstances, mental tension may be caused by autonomic nervous system dysfunction, inadequate nutrient intake, mild anxiety states, generalized anxiety disorder, neurasthenia, or other reasons. It is recommended to seek medical attention promptly, identify the underlying cause, and then improve symptoms through lifestyle adjustments, medication, and other methods under a doctor's guidance. Specific analyses are as follows:

1. Autonomic nervous system dysfunction: Stress stimuli can excite the sympathetic nervous system, causing palpitations, hand tremors, and sweating. Practicing deep breathing for 10 minutes daily—inhaling deeply through the nose for 4 seconds and slowly exhaling through the mouth for 6 seconds—can help. Avoid exposure to stimulating information before bedtime, maintain regular sleep patterns with at least 7 hours of sleep per night, and reduce nervous system excitability.

2. Inadequate nutrient intake: Picky eating or dieting may lead to deficiencies in B vitamins and magnesium, affecting nerve stability. Increase consumption of whole grains, nuts, and leafy green vegetables to replenish nutrients. Maintain regular meals and take supplements such as vitamin B complex tablets, oryzanol tablets, and mecobalamin tablets as directed by a physician.

3. Mild anxiety state: Sudden events such as exams or job interviews may trigger psychological stress and tension. Enhance confidence through adequate preparation, relieve pressure by talking with family or friends, and take medications such as Jieyu Anshen Granules, Shugan Jieyu Capsules, or Xiaoyao Pills under medical supervision.

4. Generalized anxiety disorder: Persistent worry about various aspects of life leads to ongoing tension that is difficult to alleviate independently. Seek professional psychological counseling, learn progressive muscle relaxation techniques, and take prescribed medications such as sertraline hydrochloride tablets, escitalopram oxalate tablets, or alprazolam tablets as directed.

5. Neurasthenia: Prolonged mental tension causes neural fatigue, often accompanied by difficulty concentrating and insomnia. Reduce work and study intensity, ensure a 30-minute nap each day, avoid coffee and strong tea, and use medications such as Anshen Bunao Liquid, Zaoren Anshen Capsules, or Wuling Capsules under medical guidance.

Maintain a light diet in daily life and consume more mood-regulating foods such as bananas and spinach. Take walks outdoors on weekends to connect with nature, cultivate hobbies like listening to music or gardening to divert attention, and gradually alleviate mental tension through comprehensive regulation to maintain physical and mental health.