【Mayo健康指南】控制压力#目录

译者 wood5066

Stress basics

压力的基本知识

By Mayo Clinic staff

Stress is a normal psychological and physical reaction to the ever increasing demands of life. Surveys show that most Americans experience challenges with stress at some point during the year. In looking at the causes of stress, remember that your brain comes hard-wired with an alarm system for your protection. When your brain perceives a threat, it signals your body to release a burst of hormones to fuel your capacity for a response. This has been labeled the "fight-or-flight" response. Once the threat is gone, your body is meant to return to a normal relaxed state. Unfortunately, the nonstop stress of modern life means that your alarm system rarely shuts off.

压力是我们在不断增多的生活需求下正常的心理和生理反应。调查发现每年大多数美国人都在不同程度上受到压力的挑战。要想寻找压力的原因，就要记住你的大脑针对自身保护是建立了报警系统的。当大脑察觉到威胁，它就会命令身体释放大量激素，使你具备应对挑战的能力，这被称作“战或逃”反应。一旦威胁解除，身体就会回到正常的放松状态。不幸的是，在现代社会没完没了的压力下，你的报警系统很少关闭。

That's why stress management is so important. Stress management gives you a range of tools to reset your alarm system. Without stress management, all too often your body is always on high alert. Over time, high levels of stress lead to serious health problems. Don't wait until stress has a negative impact on your health, relationships or quality of life. Start practicing a range of stress management techniques today.

这就是为什么控制压力如此重要。控制好压力能使你拥有一系列重置报警系统的工具。 不去控制压力，身体会一直处于高警戒状态。长此以往，高压力就会导致严重健康问题。不要等到压力已经对你的健康、人际关系和生活质量产生负面影响时才去关注它，现在就开始练习一套控制压力的技巧吧。

Stress relief

压力释放

By Mayo Clinic staff

Do you know anyone who isn't at times stressed out these days? The pace of modern life makes stress management a necessary skill for everyone. Many people juggle multiple responsibilities, work, home life, caregiving and relationships. Learning to identify problems and implement solutions is the key to successful stress reduction.

你见过从来没受到压力困扰的人吗？现代的生活节奏使得压力控制对于每个人来说都是必备技能。许多人奋力应对多重责任、工作、家庭生活、看护和人际关系，学着发现问题并着手解决是成功减压的关键。

The first step in successful stress relief is deciding to make a change in how you manage stress. The next step is identifying your stress triggers. Some causes of stress are obvious — job pressures, relationship problems or financial difficulties. But daily hassles and demands, such as commuting, arranging day care or being overcommitted at work, can also contribute to your stress level. Positive events also can be stressful. If you got married, started a new job and bought a new house in the same year, you could have a high stress level. While negative events in general are more stressful, be sure to also assess positive changes in your life.

成功减压的第一步是在你控制压力的方法上做出改变。下一步是识别能激发压力的事物。有些压力来源是显而易见的——工作压力、人际关系问题或者财务困境，但是日常的小烦恼和需求，诸如通勤、安排日托或是工作过劳也会影响压力大小。本来是好事的事情也可能给你增加压力，如果在一年里，你结婚了、开始一份全新的工作，又买了套新房，你就可能压力很大。然而负面事件一般意味着更大的压力，所以还是让你的生活向着积极的一面努力前行吧。

Once you've identified your stress triggers, you can start thinking about strategies for dealing with them. Sometimes the solution may be as easy as turning off the TV when the evening news is too distressing. Or, when you can't avoid a stressful situation, try brainstorming ways to reduce the irritation factor. And don't feel like you have to figure it out all on your own. Seek help and support from family and friends. You may want to ask them what stress-relief techniques have worked well for them. And many people benefit from daily practice of stress reduction techniques, such as mindfulness, tai chi, yoga, meditation or being in nature.

一旦你确定能触发压力的事物，就可以想对策解决了。有时候解决方法极其简单，就像是在晚间新闻内容太过沉重时，只需关掉电视就能缓解压力。又或者，当你不堪重负时，试着用头脑风暴的办法减少激发压力的因素。而且别以为你自己就能把它们都找出来，要向家人和朋友寻求支持。你也许很想问问他们用过什么有效的解压方法，例如正念（译者：禅学术语）、太极、瑜伽、冥想或者融入大自然。

Stress won't disappear from your life. And stress management isn't an overnight cure. But with practice, you can learn to manage your stress level and increase your ability to cope with life's challenges.

压力不会从你生活里消失，压力控制也非一朝一夕之功。但是只要肯练习，你就能控制自身的压力水平，提升应对生活挑战的能力。

Relaxation techniques

放松方法

By Mayo Clinic staff

Relaxation techniques are an essential part of stress management. If you're an overachiever, you may put relaxation low on your priority list. Don't shortchange yourself. There are active ways of achieving relaxation. Relaxation is invaluable for maintaining your health and well-being, and repairing the toll that stress takes on your mind and body.

放松方法是压力控制不可或缺的部分。如果你是个成就突出者，在你的优先清单上，很可能把放松排在后头，不要蒙混你自己。有许多放松的有效方法，放松对你的健康和幸福来说是无价的，还能够修补压力给你身心带来的缺口。

Almost everyone can benefit from learning relaxation techniques. Relaxation techniques help to slow your breathing and to focus your attention on the here and now. The concept of enjoying the moment we are living in, rather than being worried about what could happen in the future. Common relaxation techniques include meditation, mindfulness, tai chi and yoga. For a more active approach, walking outdoors or participating in a sporting sports activity can be relaxing.

几乎人人都能通过学习放松方法得到益处。放松方法有助你减缓呼吸、专注于此时此地，树立活在当下的理念，而不是担心未来可能发生的事情。常用放松方法包括冥想、正念、太极和瑜伽。更有效的方法是到户外散步，或者参加轻松的体育活动。

It doesn't matter which relaxation technique you choose. What matters is that you select a technique that works for you and that you practice achieving relaxation regularly.

选择哪种放松方法并不重要，重要的是选择合适你的方法，并且定期进行放松活动。