Stress-Management压力处理英文版

1StressManagementHOWTOREDUCE,PREVENT,ANDCOPEWITHSTRESSItmayseemthatthere’snothingyoucandoaboutstress.Thebillswon’tstopcoming,therewillneverbemorehoursintheday,andyourcareerandfamilyresponsibilitieswillalwaysbedemanding.Butyouhavemorecontrolthanyoumightthink.Infact,thesimplerealizationthatyou’reincontrolofyourlifeisthefoundationofstressmanagement.Managingstressisallabouttakingcharge:ofyourthoughts,emotions,schedule,andthewayyoudealwithproblemsINTHISARTICLE:IdentifysourcesofstressLookathowyoucopewithstressAvoidunnecessarystressAlterthesituationAdapttothestressorAcceptthethingsyoucan’tchangeMaketimeforfunandrelaxationAdoptahealthylifestyleIdentifythesourcesofstressinyourlifeLearnabouthiddensourcesofstressWatch3-min.video:RoadblockstoawarenessStressmanagementstartswithidentifyingthesourcesofstressinyourlife.Thisisn’taseasyasitsounds.Yourtruesourcesofstressaren’talwaysobvious,andit’salltooeasytooverlookyourownstress-inducingthoughts,feelings,andbehaviors.Sure,youmayknowthatyou’reconstantlyworriedaboutworkdeadlines.Butmaybeit’syourprocrastination,2ratherthantheactualjobdemands,thatleadstodeadlinestress.Toidentifyyourtruesourcesofstress,lookcloselyatyourhabits,attitude,andexcuses:Doyouexplainawaystressastemporary(“Ijusthaveamillionthingsgoingonrightnow”)eventhoughyoucan’trememberthelasttimeyoutookabreather?Doyoudefinestressasanintegralpartofyourworkorhomelife(“Thingsarealwayscrazyaroundhere”)orasapartofyourpersonality(“Ihavealotofnervousenergy,that’sall”).Doyoublameyourstressonotherpeopleoroutsideevents,orviewitasentirelynormalandunexceptional?Untilyouacceptresponsibilityfortheroleyouplayincreatingormaintainingit,yourstresslevelwillremainoutsideyourcontrol.StartastressjournalAstressjournalcanhelpyouidentifytheregularstressorsinyourlifeandthewayyoudealwiththem.Eachtimeyoufeelstressed,keeptrackofitinyourjournal.Asyoukeepadailylog,youwillbegintoseepatternsandcommonthemes.Writedown:Whatcausedyourstress(makeaguessifyou’reunsure).Howyoufelt,bothphysicallyandemotionally.Howyouactedinresponse.Whatyoudidtomakeyourselffeelbetter.LookathowyoucurrentlycopewithstressThinkaboutthewaysyoucurrentlymanageandcopewithstressinyourlife.Yourstressjournalcanhelpyouidentifythem.Areyourcopingstrategieshealthyorunhealthy,helpfulorunproductive?Unfortunately,manypeoplecopewithstressinwaysthatcompoundtheproblem.UnhealthywaysofcopingwithstressThesecopingstrategiesmaytemporarilyreducestress,buttheycausemoredamageinthelongrun:SmokingDrinkingtoomuchOvereatingorundereatingZoningoutforhoursinfrontoftheTVorcomputerWithdrawingfromfriends,family,andactivitiesUsingpillsordrugstorelaxSleepingtoomuchProcrastinatingFillingupeveryminuteofthedaytoavoidfacingproblemsTakingoutyourstressonothers(lashingout,angryoutbursts,physicalviolence)Learninghealthierwaystomanagestress3Ifyourmethodsofcopingwithstressaren’tcontributingtoyourgreateremotionalandphysicalhealth,it’stimetofindhealthierones.Therearemanyhealthywaystomanageandcopewithstress,buttheyallrequirechange.Youcaneitherchangethesituationorchangeyourreaction.Whendecidingwhichoptiontochoose,it’shelpfultothinkofthefourAs:avoid,alter,adapt,oraccept.Sinceeveryonehasauniqueresponsetostress,thereisno“onesizefitsall”solutiontomanagingit.Nosinglemethodworksforeveryoneorineverysituation,soexperimentwithdifferenttechniquesandstrategies.Focusonwhatmakesyoufeelcalmandincontrol.DealingwithStressfulSituations:TheFourA’sChangethesituation:Avoidthestressor.Alterthestressor.Changeyourreaction:Adapttothestressor.Acceptthestressor.Stressmanagementstrategy#1:AvoidunnecessarystressNotallstresscanbeavoided,andit’snothealthytoavoidasituationthatneedstobeaddressed.Youmaybesurprised,however,bythenumberofstressorsinyourlifethatyoucaneliminate.Learnhowtosay“no”–Knowyourlimitsandsticktothem.Whetherinyourpersonalorprofessionallife,refusetoacceptaddedresponsibilitieswhenyou’reclosetoreachingthem.Takingonmorethanyoucanhandleisasurefirerecipeforstress.Avoidpeoplewhostressyouout–Ifsomeoneconsistentlycausesstressinyourlifeandyoucan’tturntherelationshiparound,limittheamountoftimeyouspendwiththatpersonorendtherelationshipentirely.Takecontrolofyourenvironment–Iftheeveningnewsmakesyouanxious,turntheTVoff.Iftraffic’sgotyoutense,takealongerbutless-traveledroute.Ifgoingtothemarketisanunpleasantchore,doyourgroceryshoppingonline.Avoidhot-buttontopics–Ifyougetupsetoverreligionorpolitics,crossthemoffyourconversationlist.Ifyourepeatedlyargueaboutthesamesubjectwiththesamepeople,stopbringingituporexcuseyourselfwhenit’sthetopicofdiscussion.Paredownyourto-dolist–Analyzeyourschedule,responsibilities,anddailytasks.Ifyou’vegottoomuchonyourplate,distinguishbetweenthe“shoulds”andthe“musts.”Droptasksthataren’ttrulynecessarytothebottomofthelistoreliminatethementirely.Stressmanagementstrategy#2:AlterthesituationIfyoucan’tavoidastressfulsituation,trytoalterit.Figureoutwhatyoucandotochangethingssotheproblemdoesn’tpresentitselfinthefuture.Often,thisinvolveschangingthewayyoucommunicateandoperateinyourdailylife.Expressyourfeelingsinstea