As a school-worker who was locked down twice in Shanghai and Guiyang in the second half of the year, a series of epidemic experiences and endless life events, the pressure is naturally an inescapable topic.

2025/03/2708:29:38 psychological 1321

Comfort Author Wu Keqi

As a case in Shanghai in the first half of the year and Guiyang in the second half of the year, it blocked and beat all the students who went to school and worked in the audience twice. A series of epidemic experiences and endless life events, pressure is naturally an inescapable topic.

From the beginning to the sparse and normal situation now, the pressure on me, from an uninvited guest to becoming a tacit partner who is becoming a increasingly familiar with each other, it has indeed taken a long time to get along with each other.

Friends around me are often overwhelmed by work, study, and life. Insomnia, hair loss, , and body stiffness are also the norm. Pressure This old guy has a weird temper and it is not easy to get along with.

I think, I might as well write down my understanding of it and share it with you. If you are also troubled by pressure at this moment, and feel that you can't evaluate and don't know how to deal with it, this article today may be helpful to you.

1 The main manifestation of high stress

Stress is a common sense of emotional tension or exhaustion. Moderate pressure can improve motivation, behavioral performance and ability to respond to the environment, but excessive stress often increases the risk of mental illnesses such as heart disease, ulcers and depression, causing us psychological pain.

When high pressure gradually becomes the daily life, it may be difficult for us to realize whether we are in a high pressure state. When the pressure is too high, you may find that there will be some signals in the body and mind, such as:

Physiologically, some parts of are more likely to feel nervous and stiff, such as temple , shoulders, neck, waist and hips, etc.; the quality of sleep decreases, and you will always be unable to sleep at night and have no energy during the day; or you may lose too much hair or be too frequent, and women may experience menstrual disorders , etc.

Emotion is like a roller coaster, with great ups and downs and it is easy to become impatient; or it is depressed; or it is depressed, and it is impossible to think about everything with a negative attitude, and it has inexplicable resistance to many things that I felt normal before and even happy.

In daily life, may suddenly want to eat various high-calorie foods such as sweets, fried chicken, etc.; or always feel tired and have no motivation and energy to face various challenges of work and study; it is easy to over-interpret others' words, unconsciously aggressive or social withdrawal, etc.

If in the above 3 aspects, has many performances that make you feel that you have installed monitoring, then the current stress situation is worthy of your attention. is time to detect whether your stress response is still applicable.

2 Four common ways to cope with stress

As early as 1984, Lazarus, a famous American psychologist and pioneer of stress research, mentioned the importance of stress coping in his works Stress, Appraisal, and Coping.

is not difficult to find in reality. Many people are under greater pressure, but the impact of pressure is relatively controllable, while others are more sensitive to pressure, which brings serious consequences to . Our degree of impact is closely related to our response. Common has the following 4 modes: .

The first type is fighting (fight), which means that when we face pressure, we will do our best to achieve the goal , such as working overtime to complete the work. The combat mode will help us turn pressure into motivation and ultimately overcome difficulties.

This may be related to the parenting methods of childhood. For example, tiger fathers and wolf mothers have high requirements for their children and have limited responses to their needs. Therefore, children are often in a state of constant fighting when facing stress, which may cause anxiety, inflammation and other problems in the long run.

The second type is flight (flight), which refers to actively giving up in order to avoid frustration. For example, when the work competition is fierce, some employees actively give up the opportunity to get promoted. The escape mode can help us leave things that bring discomfort to people.

may be related to parents' excessive protection. They are not required to discipline and their needs are met one by one, so that in stressful situations, the stress response is more obvious and tends to escape, and evasion can sometimes aggravate their frustration and weakness.

The third type is freeze, which refers to the fact that in a stressful situation, some people are particularly tired and sleepy, as if only their own world evaporates, the pain can disappear with it. When the difficulties are too strong, they start a similar passive response method.

Perhaps it is a long-term lack of care during the process of growth, and neither is required nor is it met. Therefore, they are accustomed to hiding in the crowd, dare not fight for themselves and show themselves, nor do they know how to escape and protect themselves.

Finally, obey (fawn), which means that some people will compromise or please the people who put pressure on themselves in crisis situations, help them seek benefits and avoid harm, and better achieve their goals.

It is possible that during the education process, parents are overly involved in their children, making it difficult for children to develop a healthy and stable sense of self. Therefore, they will respond to stress based on their ideas about people, but sometimes obeying the cost of ensuring safety will make them overwhelmed.

3 maladaptive stress coping causes physical and mental exhaustion

American psychologists conducted a survey on stress and lifespan, asking 30,000 adults how much stress they felt in the past year, whether they think stress affects health, and then counted the deaths after 8 years.

results show that people with high long-term stress and considered stress harmful to the highest mortality rate, while people with higher stress but do not think that affect health have lower mortality rates than those with low stress, indicating that kills people not stress itself, but people's way of viewing and responding to stress.

Ka Bajin, the founder of mindful stress relief therapy, mentioned the stress-reaction cycle in "Unfortunate Life·Mentalist Healing Helps You to Heal Stress, Pain and Trauma". When stress copes with poor stress, it is easier for us to exhaust our body and mind.

comes from external or internal stressors, such as social environment, internal thoughts and emotions, and will affect our brain and body systems. We is prone to rush to make automated responses in a habitual way, resulting in maladaptive responses , such as overwork, overactive or dull, seeking comfort for high-calorie foods, drug dependence, etc., which can relieve stress in the short term and create more stress for us in the long term.

will even further develop into the default mode, ultimately exhausting and physically exhausted. So, what should you do if you find yourself trapped in an inappropriate reaction pattern and want to get rid of the negative effects of stress as much as possible?

1 Identify stress signals through behavior changes and degree

First of all, we can identify stress signals in action to help us understand whether the current stress is too high. It reminds us to pay attention to the psychological state of ourselves or the people around us, which helps us make timely adjustments.

When we look at the "change", we will change our original behavior when we feel stressed. For example, if you can't sleep enough, you can't be excited about what you originally like, your mind is full of things you have to do, and your tense state is easier to conflict with others.

2 Look at the "degree" and observe whether there are major differences in my behavior in the past two weeks. For example, concentration can last for a day, but now it is difficult for an hour; it can be done several tasks in a day, but now it can only be done half of them.

If these behavioral changes and degrees have become dangerous, such as drug use, alcohol abuse, or dangerous activities, you should pay more attention and seek professional help immediately.

2 Adjust the pressure response method according to the situation

In fact, there is no difference between pressure response. The effectiveness or appropriateness of a strategy is determined only by the specific situation and the long-term use effect.The actual situation of stress is complicated, which requires us to respond more flexibly so that we can protect our body and mind as much as possible and achieve our goals.

First of all, we can realize that in different stress situations, is allowed to exist in different ways of coping. Especially for many people who are used to one way of reaction, many times, there are more choices.

Secondly, you can try to understand the reasons behind your singleness , refer to the growth process and habitual reaction tendencies mentioned above, list the impact this may bring to you, and try to make active adjustments.

For example, when you are used to facing difficulties, when facing impossible tasks, you do not always have to be persistent in handing over the answer, or you are used to giving up opportunities, and you can also stick to the end in the next challenge.

If you don’t distinguish between occasions, you always use a single mode to deal with all the pressure, just like letting yourself face loaded bullets again and again, urgently and passively.

This is because when the pressure exceeds the load, we will turn into a gyro that is constantly exhausted, but we forget the meaning of being so busy and tired at the beginning. We just barely cheer up and deal with one thing after another in a habitual or effective way.

Therefore, in addition to passively adjusting the adaptation, you can take the initiative to and stop and ask yourself, what is the life I want, think about some questions related to your values, and things that are interested in, which can prevent us from losing the ability to feel hope in the face of stress.

3 Mindfulness settles in the present, bringing more possibilities

In addition to awareness, we can further by arranging daily activities, strengthen our feelings and awareness of ourselves, and better harmonize our body and mind , so as to help us better take care of ourselves under pressure and live in the present.

Sometimes it is difficult for us to calm our hearts down, constantly think about the past, or plan for the future, but we are always distracted by the current life, so we can't help but feel stressed and overloaded.

and mindful emphasizes awareness and acceptance of the present, which can help us get out of our thoughts, return to the present and the present, focus our awareness of the people or things around us, and let our thoughts return to the present and the present again and again.

For example, when washing up, stay aware of every bubble and water flow, and call your senses to experience the feelings brought by the movements; when eating, focus on food and feel the color, aroma and taste of the food; when writing, put your thoughts on paper and concentrate on each sentence; when communicating, listen and speak with awareness, without judgment, and gently bring attention back to the current communication again and again...

In daily life, maintaining a clear distinction between the physical and mental states can help us live in the present more consciously. When our body and mind relax, we will fall less into the automatic reaction cycle from the original reaction, and see more possibilities for breaking habits.

Just as Frankel said, "between stimulus, there is a space. In that space, we have the power to choose how to respond, and our response determines our growth and freedom"

Between stimulus and response there is space. In that space is our power to choose our response. In our response lies our growth and our freedom.

Sugar pills, pressure is always inevitable. What kind of signals will happen when you feel stressed? How to deal with the pressure? Welcome to share in "Comments" .

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