The following are some psychological techniques that can help you relieve tension:

1. Breathe deeply: Inhale slowly, Then exhale slowly, which helps relax your body and reduce tension.

2. Positive thinking: Try to change negative thinking into positive thinking. For example, turn "I can't do this" into "I can try this."

3. Do exercise: Aerobic exercise releases chemicals in your body, such as endorphins and dopamine, which can help you relax and reduce tension.

4. Find ways to relax yourself: such as meditation, warm hot baths or yoga, etc., find a way to relax that suits you.

5. Stretch your muscles: Try stretching your muscles, which will help relax tense muscles.

6. Do deep relaxation exercises: such as progressive muscle relaxation or self-hypnosis. These techniques can help you relax your body and mind.

7. Seek support: Talk to family, friends or professionals to share your feelings and concerns and let them help you find solutions.

Remember that eliminating tension takes time and practice, and with continued practice, you can find methods that work for you and allow you to better deal with tension.