16 心理咨询 法的重压感(doc)
16. Managing Your Stress What is Stress? 　　Stress is a reaction1, physical, mental, or emotional, to demands or changes in your life. Everyone is affected by stressful situations. It is easy to acknowledge2 that a major life change, such as losing one's job or a death in the family, causes stress. One can also “ be stressed” with an accumulation3 of daily pressures, such as long commutes4 in traffic, a hectic5 work schedule, or disagreements with coworkers or family members. Your stress may be apparent6 to you and everyone else around you, or it may be hidden. 　　Stress,if continuous, can effect your physical, mental,and emotional well-being7. The following information will help you recognize stress and learn positive coping mechanisms8 to reduce your risk of health problems. 　　Let us first take a look at what stress does to the body. When confronted9 by an alarming situation, our brain releases adrenaline10 and other chemicals which causes our heart rate and blood pressure to increase(moving blood to our muscles and brain), our breathing to become faster, our digestion11 to slow down, and we feel a sudden rush of energy. 　　When we perceive12 that the danger has passed, our brain stops producing the chemicals that causes the physical reactions, and our bodies return to their normal state. If we continue to react to the event, even after the event has passed, then our minds and our bodies stay in a state of alarm. If this state of tension is maintained, it can contribute to minor health problems and is thought to be associated with other more serious diseases. Sources of Stress 　　The next step is to identify the sources of your stress and to write them down. Often the act of writing down your problems can be therapeutic13 as it may give you an opportunity to think through some possible solutions. 　　It will be easy for you to record your major life changes such as acquiring a new job, moving, getting divorced, losing your job. Be sure to include your daily stressors14 as well. Here are some examples: Financial problems Lack of support Poor health Too much work Family problems Out of physical shape Boring work Not enough leisure time Poor diet Commuting to work Sexual problems Over/underweight Noisy environment Personality clashes15 No direction in life 没法对付你的重压感〔一〕 重压感是什么? 　　重压感是一种反应，是你对生活中的需求或变化所作出的身体上、思想上或情感上 的反应。生活中种种令人产生重压感的情形影响着我们每一个人。生活中的重大变化， 如失业或失去亲人会使人产生重压感，这一点容易理解。可人们产生重压感也可能是日 常压力的累积所致，如上下班长时间乘车、繁忙的工作安排或与同事或家人之间的分歧 。你的重压感对你和你周围的人来说或许是显而易见，或许是藏而不露。 　　重压感如果持续的话，会影响你的身心健康和情绪状况。以下信息能帮助你了解何 为重压感，并教你如何积极地去应付重压感，以减少其给你身体健康带来的影响。 　　首先让我们了解一下重压感会给身体健康带来什么。当我们面临惊恐的局面时，我 们的大脑会释放出肾上腺素及其他化学物质。这些化学物质会导致我们心跳加速、血压 增高（使血液流向我们的肌肉和大脑）、呼吸急促、消化速度放慢。我们会感到体内能 量一阵快速涌流。 　　当我们感觉危险过去之后，我们大脑便停止释放导致身体产生反应的化学物，这样 我们的身体便恢复至正常状态。但是如果在事情过去之后，我们仍持续不断地作出类似 反应，那我们的大脑和身体会处于警觉状态。这种状态的持续可能导致轻度的身体健康 问题。据信这种状态还与其他更为严重的疾病相关。 重压感的来源 　　下一步是辩识重压感的来源，并将其写出来。动笔写出你的问题本身通常也是一种 治疗法，因为这可以给你一个机会想出一些解决问题的办法。 把你生活中的重大变化，如找到了新工作、搬家、离婚、失业等写下来应当是件容易做 到的事。但写时一定要把你的日常压力包括进去。下面是一些例子： 　　经济问题缺乏支持身体虚弱工作过多家庭问题身材不好枯燥的工作无足够的闲暇不 良的饮食长距离乘车上下班性问题过胖/过瘦吵闹的环境性格的冲突生活无目标 1.reaction [ρι5“κΦΕν] n.(对刺激等的)反应 2.acknowledge[Εκ5νΧλιδ
16 心理咨询 法的重压感(doc)