کار زیاد و استرسهای شغلی، یکی از شایعترین دلایل فرسودگی ذهنی و جسمی انسانهای امروزه. Many people think that the only way to get rid of these pressures is pills and medicine; But the fact is that our body and mind have an amazing ability to repair itself, we just need to know how to help it. Simple, scientific and completely drug-free ways that can restore your mental balance and make you enjoy life and work again.
Why does too much work cause nervous pressure?
Long-term work without rest, excessive responsibility, lack of control over tasks, and insufficient sleep make the nervous system remain in "alert" mode. Result: mental fatigue, poor sleep, irritability and reduced concentration.
common symptoms of work stress
excessive fatigue and lack of motivation
Difficulty sleeping or frequent night waking
Headache, neck/shoulder pain
Inability to concentrate and make decisions
Impulsivity or social withdrawal
Effective and drug-free methods for treating nervous tension
Time management and work boundaries
Prioritize tasks.
Plan for short breaks (5-10 minutes) every 50-90 minutes of work. Do.
Practice saying "no" in a controlled manner; Not everything needs to be left to you.
Enough and quality sleep
Aim for 7-8 hours of regular sleep a night.
Put your cell phone away 30-60 minutes before bed.
If you have trouble sleeping, establish a relaxing routine such as reading or deep breathing.
regular exercise
30 minutes of walking or aerobic exercise 3-5 times a week is very effective.
Exercise releases both good hormones and sleep quality. raises.
breathing exercises and immediate relaxation
4-4-4 breathing: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds.
Progressive muscle relaxation: start at the toes and work your way up to the face, tense each muscle group, then release.
mindfulness and meditation
A simple 10-minute meditation or practicing being present in the moment can reduce stress.
Short mindfulness exercises are also helpful at work.
Proper nutrition and hydration
simple sugars and a lot of caffeine intensify anxiety; Maintain balance.
Drink enough water; Sometimes fatigue and boredom are caused by dehydration.
Setting up the work environment
Adequate lighting, ergonomic chairs and distance from distracting sources will help.
If possible, shift part of the work to telecommuting or flexible scheduling.
Social support and timely leave
With a colleague or manager about volume Talk about something.
Take advantage of the support of family and friends; Talking is powerful self-healing.
A sample daily program for treating nervous tension
Morning: 10 minutes of deep breathing + 20 minutes of walking or stretching.
Between work: every 60 minutes, 5 minutes of eye rest and movement.
Lunch: balanced food + 15 minutes short walk.
Evening: meditation for 10 minutes and preparation for sleep.
Important points in the treatment of nervous tension
Consistency is more important than intensity; It is better to practice for a few minutes a day than for a long time once a week.
If severe symptoms (thoughts of harming yourself, inability to work, chronic insomnia) appear, you need to consult a psychologist or a doctor. Psychological treatments such as CBT (Cognitive Behavioral Therapy) are also very effective and can usually be implemented without medication.
| The cause of nervous tension | Common symptoms | Treatment solution without drugs |
|---|---|---|
| Work and overtime | Fatigue, boredom, insomnia | Time planning, work boundaries |
| Insufficient sleep | Irritability, Low concentration | Adhering to bedtime, turning off the mobile phone before going to bed |
| Tense work environment | Anxiety, palpitations, nervous pain | Meditation, conversation with manager or colleague |
| Improper nutrition | Low energy, mood swings | Healthy diet, drinking water Enough |
| Inactivity | Lethargy, increased stress | Daily walking, light exercise |
| Lack of social support | Feeling lonely, sad | Talking with friends or psychological counseling |
Q: How long does it take for these methods to work?
A: Depending on the severity of stress, usually 2-6 weeks with daily follow-up can see a significant reduction. Continuity is key.
Q: Can exercise alone be enough?
A: Exercise is very effective, but it is better to combine it with proper sleep, time management and breathing techniques to achieve the best results.
Q: What should I do if I am very stressed in the morning?
A: A simple morning routine (deep breathing, water, light movement) helps a lot. Also, postpone the planning of important tasks until after a short break.
| Method of treatment | Effect rate (out of 100) |
|---|---|
| Regular exercise | 90 |
| Sufficient sleep | 85 |
| Meditation and Mindfulness 80 Healthy nutrition 70 Conversation and social support 75 Time management 88
If work pressure and mental stress have taken away your peace for a long time, it's time to give yourself a chance.
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