Treatment of mental stress; 5 psychological techniques + 6 treatments with traditional medicine

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Treatment of mental stress is one of the most important challenges of mental health. In the modern world, if not treated on time, it affects our quality of life. Daily pressures, mental emotions and constant thoughts can gradually become a heavy mental load and cause symptoms such as mood disorders, insomnia, reduced concentration and even physical problems in a person.

The stress management method does not always mean the complete removal of pressure, but rather improving adaptation to it, strengthening emotional and cognitive flexibility and finding effective strategies to control mental load. In this article from Darmankade Health Magazine you can get to know effective strategies for treating stress and heart palpitations.

Table of Contents

• What is mental stress?
• Cognitive Behavior Therapy (CBT)
• Mindfulness-Based Therapy
• Metacognitive Therapy - MCT)
• (Acceptance and Commitment Therapy - ACT)
• treatment Rumination-Focused CBT

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Sanbul al-Taib

dark chocolate

green tea

Consumption of useful fats

how Sleep regulation to treat stress

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What is mental stress?

Mental stress is a state of mental pressure that In that person's mind is affected by continuous thoughts, worries and ruminations and cannot reach peace. Unlike physical stress, which is accompanied by clear symptoms such as increased heart rate or sweating, this type of stress is more experienced at the level of the mind and thoughts, and is often accompanied by anxiety, insomnia, decreased concentration, and a feeling of mental fatigue. Psychological studies show that mental stress is caused by the continuous processing of threats, fear of the future, and negative self-evaluations, and if not managed, it can affect mental and physical health at the same time. This type of mental pressure may disrupt a person's daily performance, decision-making and even social relationships and requires scientific and effective treatment methods to control and reduce it.

If you're living with high levels of stress, you're putting your entire well-being at risk. Stress wreaks havoc on your emotional balance, as well as your overall physical and mental health. It narrows your ability to think clearly, function effectively, and enjoy life.

If you live with a high level of stress, you are actually putting your health at risk. Stress disrupts your emotional balance and affects your physical and mental health. This mental pressure limits your ability to think clearly, function effectively, and enjoy life.

Quoted from the website helpguide

Methods for treating stress and obsessions

Mental stress caused by constant worry, It can lead to obsessive and repetitive thoughts and usually requires specialized psychological treatments. To treat stress and obsession, you should seek help from the best psychologist doctor online or in person. In the following, the effective methods for treating this problem are mentioned:

To relieve stress and obsession, you should take help from cognitive behavioral therapy or methods such as metacognitive therapy.

Cognitive Behavioral Therapy (CBT)

Cognitive Behavioral Therapy (CBT) is one of the most effective methods for improving stress and obsessive thoughts. In this approach, the therapist helps the person to identify negative, incompatible or obsessive thoughts, challenge them and transform them into more rational and productive thoughts through cognitive restructuring. Research has proven that this method can reduce repetitive negative thoughts and improve quality of life.

Mindfulness-Based Therapy

Mindfulness is an approach that encourages people to pay attention to their thoughts and feelings without judgment. This approach is very effective in treating obsessive thoughts, because instead of fighting disturbing thoughts, it changes the person's relationship with these thoughts. Clinical studies have shown that this treatment reduces the intensity of obsessive thoughts and increases a person's ability to manage them. Metacognitive Therapy (MCT) Metacognitive therapy focuses on the beliefs we have about ourselves and our thinking. This method attempts to change the type of relationship one has with thinking. One of the important models is the Wells model, which showed that metacognitive beliefs such as thinking that my thoughts are very dangerous or that I should control my thoughts can strengthen rumination and obsession.

Acceptance and Commitment Therapy (ACT)

In this method, instead of trying to change or eliminate negative thoughts, you should accept them and focus on psychological flexibility. Clinical research has shown that ACT can help reduce rumination, improve vitality, and reduce anxiety in various disorders.

Rumination-Focused CBT

This treatment method is designed for people who are involved in chronic rumination; That is, thoughts that are repeated over and over again without results. Rumination-focused therapy helps a person change their way of thinking and move toward more purposeful thinking instead of repetitive and useless thinking. This method is very suitable for mental stress because rumination forms a large part of mental pressure and changing it can help to improve stress.

Treatment of mental stress with traditional medicine

Treatment of mental stress with traditional medicine usually consists of a set of home methods including consumption of teas and food

Treatment of mental stress with traditional medicine can be considered as a complementary approach; These methods usually include medicinal herbs, traditional lifestyle diet and some natural interventions that can help reduce mental pressure along with other methods. In the following, we have mentioned the best methods of treating mental stress with traditional medicine:

Borage

Borage is one of the well-known plants in Iranian traditional medicine that has calming and anti-anxiety properties. Researches have shown that this plant has a positive effect on reducing anxiety and mental tension. Regular use of Borage tea can help soothe nerves and reduce mental stress.

Lavender

In traditional medicine, lavender is known as a very popular sedative herb that helps reduce stress. This plant has anti-inflammatory and antioxidant properties and is very useful for health. Brewing the lavender plant and consuming it in the form of tea or even using lavender oil (in the bath or inhalation) can help to create mental relaxation and reduce rumination.

Lavender is a calming plant that helps reduce stress a lot.

Honeysuckle

Honeysuckle is one of the most powerful herbs in traditional medicine for treating anxiety, nervous tension and insomnia. Consuming this plant as tea or extract can help calm the nervous system and reduce mental stress. Consuming this plant is also useful for insomnia or sleep disorder.

Dark chocolate

Dark chocolate contains strong flavonoids and antioxidants that can reduce the level of stress hormones such as cortisol. Also, by increasing the level of serotonin in the brain, dark chocolate facilitates mood improvement and anxiety reduction. A balanced daily consumption of about 10-20 grams of dark chocolate is enough for a calming effect.

Green tea

Green tea contains a substance called L-theanine, which helps to calm the brain and reduce rumination. This combination is effective in reducing the heart rate and mental pressure and increases the feeling of relaxation and concentration.

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Consumption of useful fats

Consumption of walnuts, almonds, hazelnuts and pistachios or fatty fish improves the functioning of the nervous system due to the useful fats, omega-3 and nutrients they have. Omega-3 helps reduce brain inflammation and regulate stress hormones, and is also effective in improving mood and reducing brain inflammation. Studies have shown that eating fatty fish at least twice a week can reduce mental stress and anxiety.

Breathing techniques to relieve mental stress

Breathing techniques are one of the simplest yet most effective ways to reduce mental stress and calm the nervous system. When the mind is preoccupied with worries and rumination, shallow and rapid breathing often increases, which intensifies anxiety and stress. Breathing exercises can have a significant effect on reducing mental stress by increasing oxygen flow to the brain, reducing heart rate and activating the parasympathetic system. Clinical research has shown that doing breathing techniques daily for a few minutes can reduce the level of anxiety and the intensity of disturbing thoughts. The following are the most important breathing techniques to relieve stress:

• Deep diaphragmatic breathing: Focus on breathing in and out deeply from the diaphragm
• 4-7-8 breathing: Inhale for 4 seconds, hold it for 7 seconds and exhale for 8 seconds
• 4-step square breathing: Inhale, hold Inhaling, exhaling and holding again
• Belly breathing with counting: Inhaling and exhaling with a count to 10
• Alternate nasal breathing: Breathing through one nostril and exhaling through the other alternately
• Long exhalation: Focusing on exhaling longer than inhaling

How to regulate sleep to treat stress

How to regulate sleep to treat stress plays a very important role in reducing mental pressure and improving mental health. Lack of sleep or poor quality sleep can increase levels of cortisol and other stress-related hormones and exacerbate rumination. Studies show that adjusting the sleep pattern, creating a regular routine, can reduce mental stress, improve concentration and reduce anxiety. Among the most important ways to regulate sleep are the following:

• Creating a consistent sleep routine: Going to bed and waking up at a specific time every day
• Reducing the consumption of caffeine and stimulants: Avoiding caffeinated drinks and foods at least 6 hours before bedtime
• A quiet and dark sleeping environment: Using Thick curtains, reducing ambient light and noise and appropriate temperature.
• Limiting the use of digital devices: Disturbance in the sleep cycle by reducing the secretion of melatonin with blue light from mobile phones and computers. Sleeping at night with long naps during the day
• Light and suitable diet before going to sleep: Avoiding eating heavy or high-fat meals before going to sleep

To reduce stress, you should experience comfortable sleep with the help of diet and effective techniques.

Anti-stress and anxiety drugs

In situations where non-pharmacological methods such as breathing techniques, psychotherapy or traditional medicine are not enough, anti-stress and anxiety drugs help to reduce mental pressure and control mental stress. By affecting the central nervous system, these drugs regulate neurotransmitters such as serotonin, dopamine and GABA and reduce the level of anxiety and rumination. In the table below, we have mentioned the list of anti-stress drugs:

Drug nameDescriptionSertraline Stabilizes mood and reduces disturbing thoughts Fluoxetine Reduces anxiety and increases mental relaxation Paroxetine is suitable for obsessive compulsive disorder and generalized anxiety disorder Buspirone Long-term anti-anxiety effect without excessive sleepiness Lorazepam Rapid reduction of anxiety Diazepam, immediate relaxation of the nervous system, short-term use of propranolol, reduction of physical symptoms of stress such as heart palpitations and sweating Avoid arbitrarily taking all kinds of drugs to reduce stress Keep in mind that the type of drug, dosage, and length of treatment should be prescribed by a neurologist.

Exercises to reduce stress and mental anxiety

Regular physical activity releases endorphins, dopamine, and serotonin and helps to improve mood, reduce worries, and increase mental focus. Numerous studies have shown that regular exercise reduces stress and has a positive effect on sleep quality, daily energy and cognitive performance. Combining exercise with other stress management methods, such as breathing techniques and sleep regulation, can reduce mental stress more effectively. Some of the best exercises to reduce mental stress are:

• Light walking and running: Light aerobic activity reduces disturbing thoughts and calms the mind by increasing blood flow and oxygenation to the brain. At least 30 minutes daily is recommended.
• Strength exercises: Weight training not only strengthens muscles, but by reducing stress hormones and increasing growth hormones, it creates a feeling of relaxation and more control over the mind.
• Pilates: Controlled and precise Pilates exercises increase concentration, coordination of mind and body, and reduce mental stress.
• Swimming: Swimming By constantly moving the body in the water, increasing blood flow helps to reduce muscle tension and relax the body.
• Yoga: It is a combination of stretching movements, concentration of the mind and breathing techniques that has a strong calming effect and reduces mental stress.

Yoga is one of the effective exercises for mental concentration and mental relaxation.

Treatment of mental stress in children

Chronic stress in children can negatively affect their psychological, academic and social development. Children may experience worry and anxiety due to school, family pressure, social relationships or environmental changes. In the following, effective techniques for treating children's mental stress are mentioned:

TechniqueDescriptions Support and talk with parents, encouraging the child to express feelings and listen actively to create security and reduce anxiety, breathing and relaxation exercises, teaching simple deep breathing techniques and short meditation to reduce mental tension, physical activities and regular sports such as walking, cycling or swimming to release endorphins and reduce Anxiety, regulation of sleep and night routine, creating a specific time for sleep and a calm environment to reduce stress and improve the quality of sleep, play therapy (Play Therapy), using games to express emotions and strengthen problem-solving skills, limiting digital stimuli, reducing the time spent using mobile phones, tablets, and television, especially before sleep, to calm the mind, psychological counseling or medication (if needed), professional interventions for children with severe stress

Final word

Mental stress can affect mental and physical health. affect and disrupt daily life. Fortunately, by using non-drug methods such as breathing exercises, exercise, sleep regulation, proper diet and traditional medicine techniques, mental pressure can be reduced and mental peace restored.

In cases where stress is chronic and severe, a person should use specialized treatments under the supervision of a doctor for treatment. To learn more about mental stress treatment, you can get help from online psychological consultation at Darmankade and start your treatment.

Frequently Asked Questions

What is mental stress?

Mental stress is mental pressure caused by worries, Disturbing thoughts or mental rumination are said to reduce concentration and mental peace.

What non-drug methods are there to reduce mental stress?

Non-drug methods include breathing exercises, meditation, regular exercise, sleep regulation, traditional medicine, and consumption of anti-stress foods.

Can nutrition be effective in reducing stress?

Yes; Consuming foods rich in omega-3, magnesium, vitamin C, brains, dark chocolate, and green tea can help reduce anxiety and calm the mind.

Is medication necessary to treat mental stress?

In cases of severe and chronic stress, anti-anxiety and anti-stress medications under expert supervision can be effective. Medicines should be used together with non-pharmacological methods.

Can children also have mental stress?

Children can also suffer from mental stress under the pressure of school, family or environmental changes, and methods such as parental support, play therapy, exercise and breathing exercises are effective for them.

Sources: clevelandclinic | mind | nhs

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