How to deal with psychological pressure?

Psychological pressure affects health in general, it can lead to heart disease, as it affects the brain negatively.

Constant exposure to stress and psychological pressure causes negative effects on physical and mental health, increases feelings of fatigue and stress and affects the level of concentration, in addition to a group of damages that harm the brain.

How does psychological pressure affect the brain?

The effect of stress and tension on the brain

Here are the most prominent of these effects that occur to the brain as a result of exposure to psychological pressure:

1- Effects on memory

Psychological stress can cause memory impairment, because increasing and maintaining this pressure repeatedly causes damage to brain cells.

There is a region of the brain called the “hippocampus”, which is the center of the brain’s memory, and those who suffer from excess stress and depression have this area shrink.

Also, stress and psychological stress harm a region of the brain called the “frontal cortex”, and when the pressure increases on this region, some mental disorders that result in memory impairment may occur.

2- High level of cortisol

As a result of feeling stressed, cortisol levels rise in the body, a hormone that controls many body functions such as metabolism.

And in the case of a high level of cortisol resulting from increased tension, it increases the chances of developing high blood pressure and the occurrence of mood swings that appear in the form of nervousness, anxiety, tendency to sadness and depression.

3- Difficulty concentrating

When thinking increases about something that is a source of disturbance to him, a person can get distracted and difficult to focus, so the individual becomes homeless for long times, and thus productivity of work is affected and periods of completion of different tasks increase.

Also causes psychological stress and tension to send wrong signals to the brain, the person could say something spontaneous was not intended to say as a result of the inability to fully focus.

4- Sleep disturbances

The more feeling of anxiety and tension , the more thinking and fear of obstacles causing the tension, which leads to impaired brain functions, including sleep regulation .

Thus, the person suffers from daily anxiety, difficulty in sleeping with the correct dates, to stay up during the night and not be able to wake up early, and in the event of waking up early without taking enough sleep, he will not be able to do his daily tasks well.

5- Severe nervousness

With the accumulation of all the previous effects, whether lack of focus and lack of productivity, lack of sleep well, high pressure , and a constant feeling of anxiety, the person becomes remarkably nervous.

This nervousness will affect all the surroundings of a stressful person, whether at work or at home.

How to reduce feelings of stress

To avoid these effects on the brain and mental health, there are some things that can be done to reduce feelings of stress and psychological stress, including:

  • Stay away from sources of stress:

When a person finds what causes him tension, he must move away from him as much as possible, whether people, places or others.

If the tension is due to the extra effort at work, then a rest from this work must be obtained for a period of time so that he can return and complete the work later, while making the great effort for long periods without rest threatens mental and psychological health.

  • Daily exercise:

Regular exercise helps get rid of the negative energy resulting from the different pressures in life.

It is not required to make very difficult and exhausting sports, but it is possible to hide simple morning sports every day in an open place.

It is possible to practice sports that help in obtaining relaxation, such as yoga and breathing exercises, as well as swimming, as being in the water helps to obtain psychological relief.

  • Get adequate sleep daily:

One of the important things to reduce the chances of feeling stressed is to maintain a good sleep for 6 to 8 hours a day.

The sleep should be at night, as it is the sleep that gives the body the comfort it needs.

  • Time Management:

Also, it is necessary to set a time for everything throughout the day, as this helps in not feeling pressure and delay in accomplishing daily tasks, and therefore there is no cause for tension.

It is time management through waking up early to take advantage of the entire day, and time must be devoted to rest and not to think about working daily and spending time with family members and friends.

  • Eat a healthy, integrated diet:

As it has a significant impact on the psychological state, because lack of access to healthy nutrition leads to feelings of fatigue, emaciation and lethargy, which causes difficulty in working and exercising tasks, at which time work accumulates and tension and anxiety increase.

Also, many foods stimulate the brain and increase focus, which must be addressed, such as: nuts, fish, fruits, and vegetables.

In contrast, there are other foods that negatively affect the brain and should be avoided such as: sugars, fast food and unhealthy fats, and salts.