How to relieve tension

Nervousness is a common emotional experience that we all experience when facing important tests, presentations, interviews, social situations, etc. However, severe stress can affect our performance and confidence, and even cause physical discomfort. In this article, I will discuss in detail how to overcome severe stress and provide some practical strategies and methods.

First, understand what's causing the tension. For everyone, the cause of tension may not be the same. Some people may worry about whether their performance meets the expectations of others, others may fear failure or criticism, and still others may fear losing control or making a fool of themselves. By knowing where your tension is coming from, you can adopt targeted strategies to overcome it. For example, if you're worried that you're not meeting the expectations of others, try adjusting your definition of success to focus on self-improvement rather than the judgments of others.

Second, develop a positive self-image and self-confidence. Confidence is the key to overcoming nervousness. Through positive self-talk, recognizing our strengths and abilities can help us build confidence. Spend some time each day thinking about what you've accomplished, setting small goals, and working towards those goals. At the same time, keep a rational view of your shortcomings and failures and see them as opportunities to continue growing rather than excuses to beat yourself up.

Third, learn to relax and control your breathing. When we're stressed, our bodies experience a series of physiological responses, such as increased heart rate, shallow breathing, and tense muscles. By learning to relax and control our breathing, we can help relieve anxiety and tension. Some effective relaxation techniques include deep breathing, progressive muscle relaxation, and meditation. In stressful situations, by consciously adjusting your breathing and shifting your attention from nervous emotions to the feeling of breathing, you can help calm and relax the body and mind.

Fourth, be well prepared. In fact, most stress comes from feeling uncertain about a situation or activity. With adequate preparation, we can increase our confidence and reduce the degree of nervousness. Adequate preparation includes researching and understanding relevant knowledge, skills or background information, conducting practical and simulation exercises, and developing a detailed plan and preparation checklist. When we are well prepared, understand the situations and tasks we face, and know exactly how we can respond, we feel more confident and relaxed.

Fifth, actively respond to negative thinking. In times of stress, our thinking tends to become negative and worrying, creating many possible negative outcomes and self-doubt. This way of thinking only increases tension. We need to learn to identify and change these negative thoughts. When negative thinking occurs, try to shift to a positive way of thinking and look for possible positive outcomes and solutions. At the same time, don't worry too much about the evaluation of others, value your own feelings and opinions, and reduce the over-interpretation of others' comments.

Finally, overcome tension through active social practice and gradually facing your own fearful situation. Stress is often related to our fear of certain situations and avoidance behaviors. By actively engaging in social activities and facing our own fear situations, we can gradually get used to and adapt to these situations, reducing the feeling of tension. Start with simple social situations and gradually expand the scope of the challenge. At the same time, it is also important to establish and maintain a good support network, to seek help and support from others, to share their feelings and experiences with others.

To sum up, overcoming severe stress takes time, effort and self-practice. By understanding the source of our tension, developing confidence, relaxing, preparing, changing negative thinking patterns, and actively facing stressful situations, we can gradually reduce the level of tension and improve our performance and self-confidence. Remember, everyone experiences tension, the key is how we understand and deal with it to achieve better mental health and personal growth.