华尔街英语乐读系列release_stress

CONTENTS
Introduction
Identify Stressors
Set Priorities
Learn to Control Reactions Learn to Let Go
Exercise
Watch Your Diet
Laugh
Pet Your Pet
Get a Hobby
Sleep
Famous Remarks on Stress Center Address 简介
确定压力源
设置优先级
学会控制反应
学会放手
锻炼
注意饮食
笑口常开
宠物减压
培养爱好
睡眠
关于压力的名言
华尔街英语各中心地址
Are you experiencing a lot of stress
in your life? Try these 10 tips to
relieve stress and make your life
more relaxing.
你在生活中是否承受着很大的压力在
此我们将向你介绍十个有助于缓解压
力，让你的生活变得更加轻松的技巧。

If you experience stress often, it
can cause major upsets in your
life if you don't develop coping
mechanisms to help relieve
it. While some stress can be
motivating, such as deadlines
for projects, too much stress
can make your life miserable
Introduction
简介
as you wonder whether you'll
be able to handle it. Although
some stress is unavoidable,
such as that produced by other
people or unexpected situations,
developing ways to deal with it
can help you feel less anxious
and helps you make decisions
in a calmer manner. Here are 10
ways you can relieve the stress in
your life.
如果你经常感到有压力，而且没有找到
一套行之有效的抗压机制，你的生活将
变成一团乱麻。

有些压力可以转化为动
力，比如项目的最后期限，但太多的压
力会让你过得痛苦不堪，甚至怀疑自己
是否能过得了这一关。

尽管有些压力是
不可避免的，比如那些来自于他人或意
外情况的压力，但是若能找到有效的减
压方法则能够减少你的焦虑感，并让你
学会如何以更冷静的方式作出决定。

Identify the Stressors
确定压力源
Set Priorities
设置优先级
Many people today feel stressed at some point; some of the emotional
symptoms of stress are anxiety,
fear, mental pain, frustration, anger,
and hopelessness. Focusing on
the cause of stress can help you
develop ways to better cope with
it. Writing down a list of the things
that cause you stress is a good
first step to reducing stressors.
The act of writing down a stressor
forces you to acknowledge it as a
problem; while some problems cannot be easily resolved, others can be easily removed by focusing on solutions. For instance, if your 6-year old child constantly makes you late several mornings a week because she can't decide what to wear, spending 30 minutes each Sunday afternoon with her selecting outfits for the coming week will help you to start off the morning with much less stress.许多人都觉得自己承受着极大的压力，由此引发的部分情绪症状包括焦虑、恐惧、精神痛苦、挫折感、愤怒和绝望。

关注压力的来源可以帮助你找到应对压力的更好方法。

作为自我减压的一个良好开端，列出一张压力来源清单是一种不错的选择。

写出压力来源这一举动本身，迫使你承认这是一个问题，有许多
问题是无法轻易解决的，而另一些问题仅仅通过找对解决方法就可以轻松化解。

比如说，你6岁的女儿每天早上总是拿不定主意该穿什么，你一周里已经因此迟到好几次了，那么在周日下午花半个小时和她一起选好下周要穿的衣服，就可以使你带着更少的压力开始新的 一天。

Some people feel stressed
because they have just too many
things going on in their lives. Since
everyone has a limit of only 24
hours in a day, sometimes you will
have to say "no" to some of the
demands on your time. Deciding what is most important to you and your family, and then making those things your priorities will help you decide which stressful things can be eliminated. For instance, if you want your family to eat healthy meals but find that cooking every night after work is becoming stressful, find some healthy take-away food or see if your spouse or older children want to share the cooking duties. Doing everything yourself can often inhibit creativity in others who would be happy to share in household or workplace duties. Deciding in advance what you can and cannot do in a time period allows you to delegate responsibilities to others and feel more in control of your time.
有些人觉得有压力，那是因为他们的生活中发生的事情太多。

既然每个人的一天都只有24小时，有时候你必须对一些会占用你时间的要求说“不”。

确定哪些事情对你和你的家人是最重要的，把这些事情设为应该优先处理的事，这有助于你决定哪些带来压力的事情可以不做。

举例来说，如果你希望家人吃得健康，但每天下班后做晚饭又会为你带来压力，那么你可以去买一些健康的外卖食品，也可以看看你的配偶或年龄较大的孩子愿不愿意帮你做饭。

无论是生活还是工作中，你周围都有些人愿意与你
分担，如果你什么事都亲力亲为，反而会压制这些人的创造力。

事先想好在一段特定的时间内，你能做什么，不能做什么，把那些不能做的事委托给他人，你会觉得自己更善于掌握时间了。

Learn to Control
Reactions
学会控制反应
People differ in how they react to
stress in their lives. Reactions are
really the key to dealing with stress;
if you are constantly overreacting
to small stressors, your body is
already taxed when more serious
problems come along. Learning to
deal with minor irritations at work
and at home in a more relaxed
manner can help you save your
energy for major troubles. Visualise
different problems that you face
and think of various reactions you
could have and what the results
would be. For instance, if a co-
worker is not doing his part of the
project you're both working on to
your satisfaction, visualise yourself
screaming and telling him how
incompetent he is, or ignoring
his incompetence, or show him
an easier and more efficient
way to accomplish his goal, and
even pretending his work is okay
and then redoing it yourself at
the last minute. As you visualise
the different scenarios, you will
probably find that some solutions
would lead to continued stress,
or even make new problems.
Learning to deal with other people
in a more relaxed manner is
essential to controlling stress in
your life.
每个人对生活中所受压力的反应都各有
不同。

面对压力该如何反应至关重要，
如果你一直对小小的压力因素反应过
度，那么当更严重的问题发生时，你的
身体早就疲惫不堪了。

学会用更轻松的
态度处理工作和生活中的小麻烦，这有
助于你养精蓄锐对付大问题。

梳理一下
你所面对的各种问题，想象一下可以采
取哪些反应，结果又会如何。

比如你和
一名同事分工做一个项目，他做的那一
部分不能让你满意，设想一下，你可以
当着他的面怒气冲冲地指责他不胜任这
份工作，也可以不去纠缠他胜任与否，
教他用更轻松有效的方法去实现目标，
抑或是假装他已经完成了任务，然后自
己赶在最后期限之前再做一遍。

在设
想这些不同的结果时，你也许会发现，
有些做法会带来持续的压力，甚至引
发新的问题。

学会用更轻松的方式对待
他人，这是在生活中控制压力的基本
要素。

Exercise
锻炼
Some problems that cause endless
stress are often not really that
important. By identifying problems
that cause you stress, you will
be able to let go of the minor
irritations that are bothering you. If
you feel you always have to be in
complete control of your life, you
are bound to experience stress
as things happen that you can't
control. If your life has become
tied to a strict timetable, try letting
go of just 5 or 10 minutes of each
day to do nothing. Step outside
and look at the trees and flowers, 他疾病。

就算你没有任何压力，保持良好的身体条件也很重要，所以在压力重重的情况下，身体健康就更加重要了。

锻炼身体是缓解压力的一种好办法，比如在跑步机上锻炼，参加瑜伽班，游几圈泳，或是跟朋友一起骑自行车，都有助于你增进健康、远离压力。

feel the sun on your face, listen
to the sounds around you, and
just relax.
有些导致无尽压力的问题，往往并不真
那么重要。

通过鉴别带来压力的问题，
你可以对那些困扰着你的小麻烦弃而不
顾。

如果你觉得自己一直喜欢完全掌控
生活，那么当你无法控制的事情发生
时，压力也就随之而来。

如果你的生活
作息是依照一份严格的时间表，那么试
着每天抽出5到10分钟时间什么也不做，
走出门外看看绿树鲜花，感觉阳光照在
脸上，听听周围的各种声音，进入一种
完全放松的状态。

Stress can cause serious physical
problems in your body. Often
people who don't show strong
reactions internalise stress,
which can lead to hypertension,
indigestion, insomnia, headaches,
or other ailments. Keeping your
body in good physical shape is
important even if you're not under
stress, and in stressful situations, it's
even more important to be healthy.
Exercising can be a great stress
reliever; running on a treadmill,
joining a yoga class, swimming
laps, or cycling with friends are all
good for your body and can take
your mind off stress.
压力会给你的身体带来严重的问题。

通
常那些不会对压力有强烈反应的人，都
把压力埋藏在心底，天长日久就容易引
发高血压、消化不良、失眠、头痛或其
Watch Your Diet
注意饮食
In stressful situations, it's often easy
to skip breakfast, grab whatever is
available for lunch and keep going
with coffee and sugary snacks. This
wreaks havoc on your body, as
your blood sugar and energy go
up and down all day. Plan your diet Learn to Let Go
学会放手
Laugh
笑口常开
in advance to allow for small meals
frequently, such as cheese, fruit,
veggies, and whole grains, and try
to avoid excessive caffeine, sugar,
and alcohol. Eat breakfast, keep
healthy snacks in your desk drawer at work, and eat frequently. When
your blood sugar is low, your
attention span suffers, so don't
go all day without eating; that
just adds to your stress and when
you're starving it's easy to make
unhealthy choices.
在承受着压力的情况下，一个人往往会
不吃早餐，午餐也草草了事，用大量咖
啡和含糖分的小吃代替。

这种饮食方式
会让你的血糖和精力在一天之内起伏不
定，从而严重损害你的健康。

提前规划
一下你的饮食，可以安排几次小吃，如
奶酪、水果、蔬菜和全麦食品等，尽量If you don't see anything funny
about your life, you need a good
laugh. Laughing is good for the
body and the soul, and humour
can help relieve stress. Watch
funny movies, read comic strips, or
look up some jokes on the internet. Some hospitals have now included "laugh rooms" where patients with serious illnesses can relieve some of the tension by watching funny films and laughing, which actually causes a chemical reaction to occur in the brain. Humour is a good way to relieve stress.如果你觉得生活中没有任何有趣的地方，那么你真的应该开怀大笑一次了。

欢笑对身体和灵魂都有益处，幽默可以缓解压力。

去看一部搞笑的电影，读读连环漫画，或是在互联网上找点笑话看看。

有些医院已经开设了“欢笑治疗室”，那些身患重病的患者可以在里面看着喜剧片放声大笑，从而缓解由疾病带来的部分紧张情绪，事实上，欢笑也确实能在人的大脑中引发化学反应。

幽默确实是缓解压力的良药。

Pet Your Pet 宠物减压Dogs, cats, and other animals can be great stress relievers. Petting a purring cat, throwing a ball for your dog to retrieve, or going for a ride atop your favourite horse can make you feel calm and peaceful. Pets can be comforts to those who have stressful lives; coming home and finding a loyal pet waiting for you is reassuring and allows you to unwind in the company of a totally non-judgmental friend. If your building doesn't allow pets, walk
a friend's dog or volunteer at an
避免摄入过量的咖啡因、糖和酒精。

养成吃早餐的习惯，在办公桌的抽屉里放一些健康的零食，时不时吃一点儿。

血糖偏低会影响你的注意力持续时间，所以不要整天不吃东西，这只会增加你的压力，而且你饿着肚子时也更容易做出危险的选择。

Get a Hobby
培养爱好Sleep 睡眠animal shelter, or just go watch the
fish swim around at the pet store.
猫、狗和其他动物都可以很好地帮助你
缓解压力。

抚摸一只打着呼噜的猫，跟
狗玩扔球游戏，或者骑在你心爱的马上
来一次远足，这些都会让你感到宁静安详。

对那些过着紧张生活的人来说，宠
物可以带来慰藉，回到家中发现有一只
忠心耿耿的宠物在等着你，可以给你安
全感，在这种完全没有任何偏见的朋友
陪伴之下，你也会更放松。

如果你住的
地方没有养宠物的条件，你也可以帮朋
友遛狗或去动物收容所做志愿者，或者
干脆去宠物商店，看鱼儿在鱼缸里游来
游去。

Many people who have stressful lives find hobbies relaxing. Having a hobby allows you to change focus and forget about problems that are causing stress in your life. Whether you like fishing, knitting, photography, or woodworking, a hobby can relieve stress and
let you have something to which
you can look forward to. If you're
facing a lot of stress, taking up a
hobby that you enjoy can help you
unwind at the end of the day.
许多过着有压力生活的人发现兴趣爱好
可以帮助他们放松。

兴趣爱好可以转移
你的注意力，让你暂时忘记导致压力的
烦恼。

不管你的爱好是钓鱼、编织、摄
影还是木工，都能帮你舒缓压力，让你
有所期待。

如果你承受着很大的压力，
培养一种爱好能够让你在一天的工作结
束后放松心情。

Not getting enough sleep can lead to stress, as you will feel groggy and unfocused the next day after tossing and turning all night. As insomnia can be a symptom of too much stress in your life, getting enough sleep is very important if you want to relieve it. Most people need at least 7 or 8 hours of sleep each night to function properly the next day; if you get more or less than that, your performance can suffer. Deep sleep is especially important, and if you wake up frequently, this can be impaired; if you can't seem to get to sleep on your own, your doctor may be able to help you with this problem.睡眠不足会导致压力，在一整夜的辗转反侧之后，第二天你会全身乏力、心不在焉。

失眠是你生活中压力过大的反映，如果你想缓解压力，获得充足的睡眠就非常重要。

大多数人每晚需要7到8个小时的睡眠，第二天才能行动如常，如果睡得过多或不足，都会影响你的表现。

特别重要的是深度睡眠，如果你入睡后经常醒来，睡眠质量肯定会受到损害。

如果你无法安然入睡，可以找你的医生寻求帮助。

If you're going through hell, keep
going. - Winston Churchill
就算你碰到再大的困难，继续走，别放
弃！——温斯顿·邱吉尔
Don't let your mind bully your
body into believing it must carry
the burden of its worries.
- Astrid Alauda
别让头脑逼迫你的身体为忧虑而负起重
担。

——阿斯特丽德·阿洛达Famous Remarks on Stress
关于压力的名言
Stress happens when our mind resists the unfolding of life. The path of resistance is fraught with suffering. Choose the path of acceptance. Accept what is and
freedom is yours. - Janice Taylor
压力源于我们的心与现实生活的对抗。

对抗之路充满痛苦。

选择顺从之路吧。

接受现实即获自由。

——贾尼丝·泰勒
In times of great stress or adversity,
it's always best to keep busy, to
plow your anger and your energy
into something positive.
- Lee Iacoca
在重压或逆境面前，最好的应对之道是
始终忙碌，把你的愤怒和能量投入到积
极的事务中去。

——李·亚科卡The greatest weapon against stress is our ability to choose one thought over another. - William James 对抗压力最有力的武器，是我们选择思维方式的能力。

——威廉·詹姆斯Stress is an ignorant state. It believes that everything is an emergency. Nothing is that important. Just lie down. - Natalie Goldberg 压力是一种无知的状态。

有压力的人认为任何事情都很紧急。

没有什么事情如此重要。

你大可以躺下来歇歇。

——纳塔莉·戈德堡Fall seven times, stand up eight. - Japanese proverb 跌倒七次，站起八次。

——日本谚语When you reach the end of your rope, tie a knot in it, and hang on. - Thomas Jefferson 如果你已滑到救命绳末端，在那儿打个结坚持下去。

——托马斯·杰斐逊We must embrace pain and burn it as fuel for our journey. - Kenji Miyazawa 我们只能欣然接受痛苦，把它当作我们旅程的燃料。

——宫泽贤治A bird doesn't sing because it has an answer, it sings because it has a song. - Maya Angelou 鸟儿歌唱不是因为它有答案，而是因为它渴望歌唱。

——马娅·安杰卢
Whether you think you can or think you can't - you are right. - Henry Ford 无论你认为自己能否做到，你都是对的。

——亨利·
福特You don't get to choose how you're going to die. Or when. But you can decide how you're going to live now. - Joan Baez 你无法选择怎么死，何时死，但你可以
选择当下如何生活。

——琼·贝兹。