19 心理咨询 设法对付你的重压感(doc)
17 Managing Your Stress There are two ways to combat1 stress--mentally and physically.Medical science has learned that the mind and body are interrelated2, meaning that your mental well-being3 affects your physical state and vice versa4.As you learned previously5,the negative reaction to stress may appear in physical symptoms such as a headache, tense muscles,or upset stomach.Conversely6,your physical state may be causing your stress.It is important to take care of both your mental and physical well-being in order to cope with stress. 　　Some techniques for managing stress are offered in the following sections. 　　1.Change what you can, accept what you cannot change 　　A major part of managing stress, is to recognize those situations you can change, and to learn to accept those you can't change. When you can separate those situations that you have control over from those you don't, then you will know when to take action7 and when to “ let go8” of problems you can not resolve. 　　For example, if a cluttered9 house is bothering you, you can take action to clean it. You can schedule a weekend to discard10 some things that perhaps you don't actually need. That is a situation that you can change. If, however, you do not like a particular class that you have this semester, you might need to employ11 some techniques for coping with the stressful situation until the semester finishes. In this case, you accept the challenge and you learn ways to deal with it. 　　Often, pressures from outside sources can cause stress. We have two options: we can either change the demands on us or change the way we perceive12 and react to the demands. Sometimes we have to acknowledge13 that the demands are unreasonable14. Then, we either accept them or work to change the demands. 　　For example, let's say a teacher gives you an assignment15 with a deadline16. Given your other obligations17, you initially18 perceive that the task is unreasonable; you think you need more time to complete the assignment. You have two possible choices. You can try to change the demand (e.g. ask the teacher for an extension19), or you can accept the situation by changing your perception of it (e.g. by thinking that the assignment is doable20). 　　In the latter case, you may need to re-evaluate and change your other obligations. By recognizing that you have a choice--to either change the demands on you or change your perception and reaction to the demands--you will feel that you are in control. 　　As you read through your list of stressors, identify one or two things in your life that you can change easily and that will make a difference to you.Take action on those couple of things that will have the biggest positive impact on your life with the least amount of effort.Resolving even a couple of things in your life may bring much relief. 　　Also recognize the stressful situations that you cannot alter at this time. Later in the sections you will be presented21 with techniques to help you cope with those stressors.(To be continued) 设法对付人的重压感〔二〕 战胜重压感有两种方法:一是精神上战胜它,二是从身体上战胜它。医学研究表明，人 的心身是相互关连的，也就是说你的心理健康影响着你的身体状况，反之亦然。正如你 已知道的，对重压的消极反应可能使身体出现患病症状，如头疼、肌肉发紧或者胃功能 紊乱。反之，你的身体状况也会引起你精神压抑。所以对付重压感保持身心健康是相当 重要的。 下文中给你介绍一些对付重压感的技巧。 　　1．改变你所能改变的，接受你所不能改变的。 　　设法对付紧张压力的最重要部分是：弄清楚哪些情形是你能改变的，学会去接受那 些你无法改变的情形。当你区分了哪些情形是你能控制的，哪些情形是你无法控制的， 那你就知道何时应采取行动，何时应不去理睬那些你解决不了的问题。 　　例如：房子里很乱，这让你烦心，你可以采取行动去收拾它。你可以安排一个周末 把那些你实际已不再需要的东西扔掉。这是一种你能够改变的情形。然而，如果你不喜 欢本学期你所上的某一门课，你便需要采用一些技巧来对付这种令你产生重压感的情形 ，直到学期结束。在这种情形下，你接受挑战，并且学会处理这种情形的方法。 　　来自外界的压力时常会导致重压感。我们有两个选择：我们或者改变对自己的要求 ，或者改变对压力的自我感知和反应。有时候，我们必须得承认：我们对自己的某些要 求是不合理的。于是，我们要么接受它们，要么努力去改变这些要求。 　　例如：一位老师布置一项作业，并规定了完成日期。由于你还有其他要做的作业， 你开始觉得这项作业不合理；你觉得需要更多的时间来完成。此时，你有两种可能的选 择：你可以试图去改变这个要求（如让老师延长点期限），或者你可以接受这种情况， 改变你对这件事情的感知（如想想这项作业还是能完成的）。 　　在后一种情况下，你或许需要去重新估计和改变你的其他作业安排。通过认识到在 压力面前你是有选择的——要么改变对自己的要求，要么改变对要求的自我感知或反应—— 你就会觉得你是有控制力的。 　　当你通读自己列出的紧张压力一览表时，找出生活中一两种你能够较容易改变、并 且能对你产生影响的情形。就这一两种情形采取行动，这样你就会用最少的努力获得最 大的积极作用。即使解决你生活中的一两个问题，也会使你轻松许多。 　　与此同时，还要认识到有些压力是你眼下无法改变的。如何对付这些压力下期将会 谈到。(待续) 1.combat[ 5κΧμβΕτ ]vt.与…战斗，与…斗争 2.interrelated[7ιντΕ(:)ρι5λειτ]adj.相互联系的，相互关联的 3.well-being[5ωελβΙΙΝ]n.康乐，安康 4.viceversa[5παΙσΙ 5π∴:σΕ]反过来也一样，反之亦然 5.previously[5πρι:πφυ:σλΙ]adv.以前地，先前地 6.conversely[5κΧνπΕ:σ]adv.相反地 7.takeaction采取行动 8.letgo对…不予考虑，对…不予理会 9.clutter[5κλΘτΕ]vt.使凌乱，使杂乱 10.discard[δισ5κΒ:δ]vt.丢弃，抛弃 11.employ[ιμ5πλΧι]vt.使用，利用 12.perceive[πΕ5σι:π]vt.感知，感觉 13.acknowledge[Εκ5νΧλιδ
19 心理咨询 设法对付你的重压感(doc)