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Without proper treatment, mental stress can cause a person to experience mental disorders, such as depression and anxiety disorders. Therefore, do not take this for granted. Learn more about mental stress and how to overcome it
Inner stress can be caused by various things that make you nervous, angry, and deeply frustrated, for example after a divorce, the death of a close family or friend, getting laid off from work, or experiencing frequent bullying.
Inner pressure is still considered normal if it lasts for less than 2 weeks. However, if you experience mental stress for more than 2 weeks, you should immediately see a doctor because this could indicate that you are suffering from depression.
Symptoms Accompanying Mental Stress
Symptoms that are felt by each person when experiencing mental stress can be different. However, people with mental stress will generally experience the following symptoms:
- Anxious, worried, or overly nervous
- Attention easily distracted or difficult to concentrate
- Easy to anger and frustration
- Avoiding or not wanting to meet other people
- Often absent from work or school
- Not taking good care of oneself, for example being rarely bathing or changing clothes
- Rarely or unwilling to leave the house
- Reduced sex drive or libido
In some cases, people who experience mental stress also experience symptoms such as headaches, lack of energy in the body, chest pain, and sleep disturbances.
How to Overcome Inner Pressure
In dealing with mental stress, you need to find out first what causes the condition to arise. Once you know the trigger, stay away from it.
In addition to avoiding the trigger, you can also apply the following tips:
1. Try a relaxing activity
When you feel down because of mental pressure, try to keep doing activities that can calm you down. These activities can range from reading a book, watching a movie, doing yoga, meditation or relaxation, to taking a few days off for a vacation.
2. Exercise regularly
Exercise always provides benefits, especially in overcoming mental stress. The type of exercise can be anything, such as swimming or walking. By exercising regularly for 30 minutes every day, your mood will be better and stress can be reduced.
3. Consumption of balanced nutritious food
When experiencing mental stress, people become less willing to take care of themselves, even to the point of not wanting to eat. This can lead to a lack of nutritional intake. In fact, some nutrients play an important role in alleviating the complaints that are felt when experiencing mental stress.
Therefore, when experiencing mental stress, keep eating balanced nutritious foods. An important intake that is met to help relieve symptoms of mental stress is foods that contain omega-3, complex carbohydrates, protein, and vitamins, such as vitamin C and vitamin D.
4. Sufficient rest needs
The symptoms you feel when you are under stress can get worse if you don't get enough rest. Therefore, get enough rest for 7-9 hours every day.
To help you sleep better, try to avoid excessive caffeine and alcohol consumption, and stay away from things that can delay sleep, such as watching television, playing on your phone, or playing on the computer.
5. Talk to those closest to you
Find a relative, family member, or friend who can provide emotional support. Tell me something that has been bothering you lately. That way, the inner pressure you feel may be reduced.
6. Do Counseling
If it is felt to be getting worse and difficult to overcome, mental stress needs to be handled with counseling and psychotherapy. Types of psychotherapy that can be done by psychiatrists or psychologists to treat mental stress, include cognitive behavior therapy (CBT), problem-solving therapy (PST), and interpersonal therapy (IPT).
Inner pressure should also be immediately checked by a psychiatrist or psychologist if accompanied by suicidal ideation or attempts, hallucinations, and anxiety or panic disorders that are difficult to overcome.