16 心理咨詢 法的重壓感(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 沒法對付你的重壓感〔一〕 重壓感是什么? 　　重壓感是一種反應(yīng)，是你對生活中的需求或變化所作出的身體上、思想上或情感上 的反應(yīng)。生活中種種令人產(chǎn)生重壓感的情形影響著我們每一個(gè)人。生活中的重大變化， 如失業(yè)或失去親人會(huì)使人產(chǎn)生重壓感，這一點(diǎn)容易理解?？扇藗儺a(chǎn)生重壓感也可能是日 常壓力的累積所致，如上下班長時(shí)間乘車、繁忙的工作安排或與同事或家人之間的分歧 。你的重壓感對你和你周圍的人來說或許是顯而易見，或許是藏而不露。 　　重壓感如果持續(xù)的話，會(huì)影響你的身心健康和情緒狀況。以下信息能幫助你了解何 為重壓感，并教你如何積極地去應(yīng)付重壓感，以減少其給你身體健康帶來的影響。 　　首先讓我們了解一下重壓感會(huì)給身體健康帶來什么。當(dāng)我們面臨驚恐的局面時(shí)，我 們的大腦會(huì)釋放出腎上腺素及其他化學(xué)物質(zhì)。這些化學(xué)物質(zhì)會(huì)導(dǎo)致我們心跳加速、血壓 增高（使血液流向我們的肌肉和大腦）、呼吸急促、消化速度放慢。我們會(huì)感到體內(nèi)能 量一陣快速涌流。 　　當(dāng)我們感覺危險(xiǎn)過去之后，我們大腦便停止釋放導(dǎo)致身體產(chǎn)生反應(yīng)的化學(xué)物，這樣 我們的身體便恢復(fù)至正常狀態(tài)。但是如果在事情過去之后，我們?nèi)猿掷m(xù)不斷地作出類似 反應(yīng)，那我們的大腦和身體會(huì)處于警覺狀態(tài)。這種狀態(tài)的持續(xù)可能導(dǎo)致輕度的身體健康 問題。據(jù)信這種狀態(tài)還與其他更為嚴(yán)重的疾病相關(guān)。 重壓感的來源 　　下一步是辯識(shí)重壓感的來源，并將其寫出來。動(dòng)筆寫出你的問題本身通常也是一種 治療法，因?yàn)檫@可以給你一個(gè)機(jī)會(huì)想出一些解決問題的辦法。 把你生活中的重大變化，如找到了新工作、搬家、離婚、失業(yè)等寫下來應(yīng)當(dāng)是件容易做 到的事。但寫時(shí)一定要把你的日常壓力包括進(jìn)去。下面是一些例子： 　　經(jīng)濟(jì)問題缺乏支持身體虛弱工作過多家庭問題身材不好枯燥的工作無足夠的閑暇不 良的飲食長距離乘車上下班性問題過胖/過瘦吵鬧的環(huán)境性格的沖突生活無目標(biāo) 1.reaction [ρι5“κΦΕν] n.(對刺激等的)反應(yīng) 2.acknowledge[Εκ5νΧλιδ
16 心理咨詢 法的重壓感(doc)