Feeling stressed? Chronic tension may be the reason. Read these practical ways to build your resilience and thrive amidst this condition.
Do you often feel like you’re constantly on edge, easily overwhelmed, and struggling to relax or sleep? Perhaps even simple tasks seem daunting, as you lack the motivation to do anything. If so, you might be experiencing chronic tension, which affects almost 58% of Americans aged 35-44.
Chronic tension can put your physical and mental health at risk, adversely impacting your daily life. But there’s hope in getting through all the trouble. With various evidence-based techniques, you can build resilience strong enough for you to thrive every day.
I’m sharing about chronic tension because I’m a bestselling author on anxiety and leading Behavioral Change Coach – with about 2 million books sold globally.
Plus I founded the therapist recommended self-paced online course called The Anxiety Cure.
I love to help people to live calmer, happier lives. Not sure where to start? Give this piece a read and learn how to manage chronic tension best. You’ll soon find yourself in a better place than before.
Unlike regular stress, which comes and goes naturally, chronic tension is the constant state of being stressed. Your biological response to stress, widely known as the fight-or-flight response, is always activated, leaving your body tense and restless.
Chronic tension often manifests as fatigue, headaches, anxiety, or sleep problems. Experiencing these symptoms daily can make it harder to complete your tasks, stay focused, or rest. The common culprits of this condition include work troubles, negative relationships, financial problems, or even existing health issues.
Fortunately, there are several ways to manage chronic tension. Consider starting your path to wellness with a visit to a somatic psychotherapist, empowering you through psychotherapy and counselling. This specialist could find the root of your stress and find the appropriate, applicable methods to build resilience against chronic tension.
Building resilience isn’t only about eliminating stress. You’ll need a few ‘tools’ to help you. When you visit a therapist specializing in chronic tension management, you may encounter the following techniques:
One of the first things you need to learn is how to relax even amidst chronic tension. Try deep breathing exercises, which are one of the easiest to perform. To practice this, find a calm and quiet spot in your home—like your bedroom—and focus on inhaling and exhaling as deep as you can.
Another relaxation technique is progressive muscle relaxation (PMR), where you actively tense up a muscle and then release that tension. One study suggests that PMR may be effective in relieving stress and anxiety, with 50 respondents stating that it improved their well-being and quality of life.
Guided meditation may also show improvements. Consider doing these techniques for a few minutes daily and observe any changes.
Practicing mindfulness techniques involves focusing on your present moment. It’s a more challenging technique, as it often requires more effort and commitment to do, like regular exercise. Some mindfulness intervention plans may even take time to develop, usually taking weeks. (3)
When you become more comfortable with mindfulness practices, you may find yourself mulling over past events less. As a result, you become less anxious, reducing chronic tension.
Brains have a way of making minor inconveniences seem like huge problems, which is why you might be experiencing chronic tension. By applying cognitive restructuring techniques, you identify the negative thoughts in your mind and challenge them.
For example, instead of thinking, ‘I’m going to fail my exam,’ reframe it as ‘I studied hard for it, and I will pass.’ Keep doing this whenever you have a negative thought. Eventually, it’ll become a habit for you to direct positive energy into every thought.
Taking care of your physical health goes together with caring for your mental health. So, lead a happier and healthier lifestyle through:
When you’re physically healthy, you may see reductions in your chronic tension. That said, continue pursuing your positive lifestyle changes for better results.
Strong social connections can aid your well-being. According to a study, emotional and social support bolsters resilience in high-stress situations.
So, surround yourself with trusted friends and loving family to buffer the impact of stress causing your chronic tension. You may also consider joining a club or class to meet new, like-minded people. But if you need professional help from therapists or counselors, don’t hesitate to seek them. They can provide additional strategies to build resilience.
Sometimes, all it takes is a shift in perspective to combat chronic tension. So, take time each day to appreciate every good thing in your life, no matter how small. Keeping a gratitude journal can also help shift your focus toward the positives. View all challenges as opportunities for growth, too.
And lastly, maintain optimism. Research suggests that optimistic people are more likely to live up to 85 years or more. As such, a positive outlook does wonders for your mental well-being.
Chronic tension doesn’t have to control your life. It’s a condition you can manage with the appropriate tools and techniques. But remember, building resilience takes time. So, be patient with yourself and celebrate each tiny progress. Moreover, don’t hesitate to seek professional guidance when you need to. Soon, you might see your tension decrease and your well-being improve.
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