19 心理咨詢 設(shè)法對(duì)付你的重壓感(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) 設(shè)法對(duì)付人的重壓感〔二〕 戰(zhàn)勝重壓感有兩種方法:一是精神上戰(zhàn)勝它,二是從身體上戰(zhàn)勝它。醫(yī)學(xué)研究表明，人 的心身是相互關(guān)連的，也就是說(shuō)你的心理健康影響著你的身體狀況，反之亦然。正如你 已知道的，對(duì)重壓的消極反應(yīng)可能使身體出現(xiàn)患病癥狀，如頭疼、肌肉發(fā)緊或者胃功能 紊亂。反之，你的身體狀況也會(huì)引起你精神壓抑。所以對(duì)付重壓感保持身心健康是相當(dāng) 重要的。 下文中給你介紹一些對(duì)付重壓感的技巧。 　　1．改變你所能改變的，接受你所不能改變的。 　　設(shè)法對(duì)付緊張壓力的最重要部分是：弄清楚哪些情形是你能改變的，學(xué)會(huì)去接受那 些你無(wú)法改變的情形。當(dāng)你區(qū)分了哪些情形是你能控制的，哪些情形是你無(wú)法控制的， 那你就知道何時(shí)應(yīng)采取行動(dòng)，何時(shí)應(yīng)不去理睬那些你解決不了的問(wèn)題。 　　例如：房子里很亂，這讓你煩心，你可以采取行動(dòng)去收拾它。你可以安排一個(gè)周末 把那些你實(shí)際已不再需要的東西扔掉。這是一種你能夠改變的情形。然而，如果你不喜 歡本學(xué)期你所上的某一門課，你便需要采用一些技巧來(lái)對(duì)付這種令你產(chǎn)生重壓感的情形 ，直到學(xué)期結(jié)束。在這種情形下，你接受挑戰(zhàn)，并且學(xué)會(huì)處理這種情形的方法。 　　來(lái)自外界的壓力時(shí)常會(huì)導(dǎo)致重壓感。我們有兩個(gè)選擇：我們或者改變對(duì)自己的要求 ，或者改變對(duì)壓力的自我感知和反應(yīng)。有時(shí)候，我們必須得承認(rèn)：我們對(duì)自己的某些要 求是不合理的。于是，我們要么接受它們，要么努力去改變這些要求。 　　例如：一位老師布置一項(xiàng)作業(yè)，并規(guī)定了完成日期。由于你還有其他要做的作業(yè)， 你開始覺(jué)得這項(xiàng)作業(yè)不合理；你覺(jué)得需要更多的時(shí)間來(lái)完成。此時(shí)，你有兩種可能的選 擇：你可以試圖去改變這個(gè)要求（如讓老師延長(zhǎng)點(diǎn)期限），或者你可以接受這種情況， 改變你對(duì)這件事情的感知（如想想這項(xiàng)作業(yè)還是能完成的）。 　　在后一種情況下，你或許需要去重新估計(jì)和改變你的其他作業(yè)安排。通過(guò)認(rèn)識(shí)到在 壓力面前你是有選擇的——要么改變對(duì)自己的要求，要么改變對(duì)要求的自我感知或反應(yīng)—— 你就會(huì)覺(jué)得你是有控制力的。 　　當(dāng)你通讀自己列出的緊張壓力一覽表時(shí)，找出生活中一兩種你能夠較容易改變、并 且能對(duì)你產(chǎn)生影響的情形。就這一兩種情形采取行動(dòng)，這樣你就會(huì)用最少的努力獲得最 大的積極作用。即使解決你生活中的一兩個(gè)問(wèn)題，也會(huì)使你輕松許多。 　　與此同時(shí)，還要認(rèn)識(shí)到有些壓力是你眼下無(wú)法改變的。如何對(duì)付這些壓力下期將會(huì) 談到。(待續(xù)) 1.combat[ 5κΧμβΕτ ]vt.與…戰(zhàn)斗，與…斗爭(zhēng) 2.interrelated[7ιντΕ(:)ρι5λειτ]adj.相互聯(lián)系的，相互關(guān)聯(lián)的 3.well-being[5ωελβΙΙΝ]n.康樂(lè)，安康 4.viceversa[5παΙσΙ 5π∴:σΕ]反過(guò)來(lái)也一樣，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采取行動(dòng) 8.letgo對(duì)…不予考慮，對(duì)…不予理會(huì) 9.clutter[5κλΘτΕ]vt.使凌亂，使雜亂 10.discard[δισ5κΒ:δ]vt.丟棄，拋棄 11.employ[ιμ5πλΧι]vt.使用，利用 12.perceive[πΕ5σι:π]vt.感知，感覺(jué) 13.acknowledge[Εκ5νΧλιδ
19 心理咨詢 設(shè)法對(duì)付你的重壓感(doc)