19 心理咨询 设法对付你的重压感 三(doc)
19. Managing Your Stress Put problems in perspective1 Sometimes we worry about things that never happen. In reviewing the problems causing you stress, think about the advice you would give a friend in the same situation. How important is the situation in the course of 2 your life? In a year? In a week? Decide what is worth struggling for and let go of unimportant hassles3.Research has shown that the act of writing about an event has helped individuals cope with trauma4 or stressful times. Writing for some people can be therapeutic5 and may help put problems in perspective.You may want to keep a personal journal6 where you can express your deepest thoughts and feelings. You do not have to write well. Just try to let your thoughts and feelings flow uninhibited7, without judgement. Keep a positive attitude If you are someone who tends to focus on the negative, thinking positively may be a new skill for you. One way to keep a positive attitude about yourself is by writing down and saying several affirmations8.Affirmations are strong, supportive statements about yourself such as “ I am a confident and capable person who can handle challenges.” It's hard to feel defeated when your self-talk is positive.Another technique for reducing stress is positive visualization9. When confronted with a problem, try to visualize the outcome that you want.This technique is used by sport professionals with tremendous success. You too can champion10 your cause by mentally11 picturing positive results.Sometimes people are faced with unfortunate circumstances that can not be changed. In these instances, it may help to think about some of the assets and resources that you have that can support you and help you cope(e.g.family, friends, skills, education, money, good health). 正确地看问题 有时候，我们担心的事情从未发生过。在思考导致你感到紧张压力的问题时，不妨想 想在相同情况下，你会给朋友什么样的劝告？这种情况在你的一生中、一年中、一周中 到底有多么重要？然后决定什么是值得你拼搏的，那些不甚重要的烦扰就别去管了。研 究表明，对一个事件的描写有助于人们度过身心受到伤害或感到紧张的情景。对于一些 人来说写作可起到治疗作用，有助于正确看待问题。你可以用日记来表达自己内心深处 的想法和感受，你不必非得写好，只是让你的思想和情感不受任何阻碍地涌出，不加任 何评判！ 持积极的态度 如果你是一位看待事物较为消极的人，那么采取积极的态度对你来说就会是一种新的 技能。使你自己持积极态度的一种方法是：写下来并说出几句肯定自己的话。你要坚定 地鼓励自己，比如：“我是一个有信心、有能力的人，我能够应付挑战。”当你的自言自 语是积极向上的时候，你就很难有被击败的情绪。另一种减轻压力的技巧是拥有积极的 想象力。当面临一个问题时，试图去想象你想要的结果。这种技巧是职业运动员经常使 用的，而且是非常成功的。你也可以想象积极的结果，以取得事业的成功。有时候，人 们会面临无法改变的不幸。在这种情况下，有助于你的做法可以是：想一想你所拥有的 能支持并有助于你克服困难的财富和资源（例如：家庭、朋友、技能、教育、钱财、好 的身体）。 1.inperspective[πΕ5σπεκτιπ]观察合理地 2.inthecourseof在…期间，在…过程中 3.hassle[5η“σλ]n.[美口]问题，麻烦 4.trauma[5τρΧ:μΕ]n.(心理上、精神上的)创伤 5.therapeutic[ΩερΕ5πφυ:τικ]adj.治疗的 6.journal[5δ
19 心理咨询 设法对付你的重压感 三(doc)