stress_management
Stress Management
In addition, good things can be stressors, too.
Myths about Stress Management
Catastrophic stress is the worst kind.
Some typical stressors
Trauma.
Any kind of shocking physical or emotional phenomenon. May be a death or other tragedy. Doesn’t even necessarily have to involve someone you know.
Myths about Stress Management
Stress is always bad.
How many people like to be stressed? If you stopped people on the streets and asked what they think about stress, what kind of response would you expect? On the one hand, we hear that over 50% of routine medical visits are due to stress-related conditions…but what does this mean? Temptation is to believe that if we just did away with stress, our problems would also vanish. Problem is, stress has an adaptive function, too. Sometimes we need stress responses in order to perform.
Stress Management压力处理英文版
Stress ManagementHOW TO REDUCE, PREVENT, AND COPE WITH STRESSIt may seem that there’s nothing you can do about stress. The bills won’t stop coming, there will never be more hours in the day, and your career and family responsibilities will always be demanding. But you have more control than you might think. In fact, the simple realization that you’re in control of your life is the foundation of stress management. Managing stress is all about taking charge: of your thoughts, emotions, schedule, and the way you deal with problemsIN THIS ARTICLE:▪Identify sources of stress▪Look at how you cope with stress▪Avoid unnecessary stress▪Alter the situation▪Adapt to the stressor▪Accept the things you can’t change▪Make time for fun and relaxation▪Adopt a healthy lifestyleIdentify the sources of stress in your lifeLearn about hidden sources of stressWatch 3-min. video: Roadblocks to awarenessStress management starts with identifying the sources of stress in your life. This isn’t as easy as it sounds. Your true sources of stress aren’t always obvious, and it’s all too easy to overlook your own stress-inducing thoughts, feelings, and behaviors. Sure, you may know that you’re constantly worried about work deadlines. But maybe it’s your procrastination,rather than the actual job demands, that leads to deadline stress.To identify your true sources of stress, look closely at your habits, attitude, and excuses:▪Do you explain away stress as temporary (―I just have a million things going on right now‖) even though you can’t remember the last time you took a breather?▪Do you define stress as an integral part of your work or home life (―Things are always crazy around here‖) or as a part of your personality (―I have a lot of nervous energy, that’s all‖).▪Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.Start a stress journalA stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, keep track of it in your journal. As you keep a daily log, you will begin to see patterns and common themes. Write down:▪What caused your stress (make a guess if you’re unsure).▪How you felt, both physically and emotionally.▪How you acted in response.▪What you did to make yourself feel better.Look at how you currently cope with stressThink about the ways you currently manage and cope with stress in your life. Your stress journal can help you identify them. Are your coping strategies healthy or unhealthy, helpful or unproductive? Unfortunately, many people cope with stress in ways that compound the problem.Unhealthy ways of coping with stressThese coping strategies may temporarily reduce stress, but they cause more damage in the long run:▪Smoking▪Drinking too much▪Overeating or undereating▪Zoning out for hours in front of the TV or computer▪Withdrawing from friends, family, and activities ▪Using pills or drugs to relax▪Sleeping too much▪Procrastinating▪Filling up every minute of the day to avoid facing problems▪T aking out your stress on others (lashing out, angry outbursts, physical violence)Learning healthier ways to manage stressIf your methods of coping with stress aren’t contributing to your greater emotional and physical health, it’s time to find healthier ones. There are many healthy ways to manage and cope with stress, but they all require change. You can either change the situation or change your reaction. When deciding which option to choose, it’s helpful to think of the four As: avoid, alter, adapt, or accept.Since everyone has a unique response to stress, there is no ―one size fits all‖ solution to managing it. No single method works for everyone or in every situation, so experiment with different techniques and strategies. Focus on what makes you feel calm and in control.Dealing with Stressful Situations: The Four A’sChange the situation:▪Avoid the stressor.▪Alter the stressor. Change your reaction:▪Adapt to the stressor.▪Accept the stressor.Stress management strategy #1: Avoid unnecessary stress Not all stress can be avoided, and it’s not healthy to avoid a situation that needs to be addressed. You may be surprised, however, by the number of stressors in your life that you can eliminate.▪Learn how to say “no”–Know your limits and stick to them. Whether in your personal or professional life, refuse to accept added responsibilities when you’re close to reaching them. T aking on more than you can handle is a surefire recipe for stress.▪Avoid people who stress you out– If someone consistently causes stress in your life and you can’t turn the relationship around, limit the amount of time you spend with that person or end the relationship entirely.▪Take control of your environment– If the evening news makes you anxious, turn the TV off. If traffic’s got you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online.▪Avoid hot-button topics– If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion.▪Pare down your to-do list– Analyze your schedule, responsibilities, and daily tasks.If you’ve got too much on your plate, distinguish between the ―shoulds‖ and the ―musts.‖Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.Stress management strategy #2: Alter the situationIf you can’t avoid a stressful situation, try to alter it. Figure out what you can do to change things so the problem doesn’t present itself in the future. Often, this involves changing the way you communicate and operate in your daily life.▪Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way. If you don’tvoice your feelings, resentment will build and the situation will likely remain the same.▪Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground.▪Be more assertive. Don’t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk.▪Manage your time better.Poor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. But if you plan ahead and make sure you don’t overextend yourself, you can alter the amount of stress you’re under.Stress management strategy #3: Adapt to the stressorIf you can’t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude.▪Reframe problems. Try to view stressful situations from a more positiveperspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time.▪Look at the big picture. T ake perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.▪Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with ―good enough.‖▪Focus on the positive. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.Adjusting Your AttitudeHow you think can have a profound effect on your emotional and physical well-being. Each time you think a negative thought about yourself, your body reacts as if it were in the throes of a tension-filled situation. If you see good things about yourself, you are more likely to feel good; the reverse is also true. Eliminate words such as "always," "never," "should," and "must." These are telltale marks of self-defeating thoughts.Stress management strategy #4: Accept the things you can’t changeSome sources of stress are unavoidable. You can’t prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change.▪Don’t try to control the uncontrollable. Many things in life are beyond ourcontrol— particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.▪Look for the upside. As the saying goes, ―What doesn’t kill us makes us stronger.‖When facing major challenges, try to look at them as opportunities for personal growth.If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.▪Share your feelings. T alk to a trusted friend or make an appointment with atherapist. Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation.▪Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on.Stress management strategy #5: Make time for fun and relaxationBeyond a take-charge approach and a positive attitude, you can reduce stress in your life by nurturing yourself. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors when they inevitably come.Healthy ways to relax and recharge▪Go for a walk.▪Spend time in nature.▪Call a good friend.▪Sweat out tension with a good workout.▪Write in your journal.▪T ake a long bath.▪Light scented candles. ▪Savor a warm cup of coffee or tea. ▪Play with a pet.▪Work in your garden.▪Get a massage.▪Curl up with a good book.▪Listen to music.▪Watch a comedy.Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury.▪Set aside relaxation time.Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from allresponsibilities and recharge your batteries.▪Connect with others.Spend time with positive people who enhance your life. A strong support system will buffer you from the negative effects of stress.▪Do something you enjoy every day.Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike.▪Keep your sense of humor.This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways.Stress management strategy #6: Adopt a healthy lifestyleYou can increase your resistance to stress by strengthening your physical health.▪Exercise regularly. Physical activity plays a key role in reducing and preventing the effects of stress. Make time for at least 30 minutes of exercise, three times per week.Nothing beats aerobic exercise for releasing pent-up stress and tension.▪Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day.▪Reduce caffeine and sugar. The temporary "highs" caffeine and sugar provide often end in with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better.▪Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.▪Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.▪Stress Management & Relief▪Helpguide’s Free Toolkit▪Resources & ReferencesStress Management & ReliefRelaxation Techniques By practicing techniques that activate your body’s relaxation response you can effectively combat stress and ease tension.Quick Stress Relief Identify your own stress responses and learn how to quickly and effectively reduce stress in the middle of any challenging situation.How to Stop Worrying You can break the habit of chronic worrying by training your brain to stay calm and overcome persistent doubts and fears.The Many Faces of Stress by Harvard Health Publications Learn more about stress challenges that you can learn to cope with.Helpguide’s Free ToolkitIf you feel too overwhelmed to put these tips into practice, repair what may be the source of the problem–an inability to stop worrying or manage overwhelming stress and emotions. T ake advantage of Helpguide's free Bring Your Life Into Balance mindfulness toolkit. This resource can help you learn to manage deeper, older and more complex sources of stress.Resources & ReferencesGeneral information about managing and coping with stressManaging Stress: A Guide for College Students – Offers a total wellness lifestyle plan for managing, reducing, and coping with stress. (University Health Center, University of Georgia)Stress Management: How Do You React During Stressful Situations? – Evaluate the way you react to stress and learn how to transform your negative responses. (Mayo Clinic)Stress Management for Parents – Stress management suggestions for stressed-out parents, including fifty-two proven stress reducers. (Child Development Institute)Stress management strategiesAssert Yourself – Self-help modules designed to help you reduce stress, depression, and anxiety by improving your assertiveness. (Centre for Clinical Interventions)Put Off Procrastinating – Work your way through a self-help series on how to stop procrastination problems. (Centre for Clinical Interventions)What Are Some Specific Stress Reduction Methods? – Simple stress reduction suggestions, including diet, exercise, and cognitive-behavioral techniques. (University of Maryland Medical Center)Exercise Fuels the Brain's Stress Buffers – Explains how regular exercise helps reduce and manage stress levels. (American Psychological Association)Authors: Melinda Smith, M.A. and Robert Segal, M.A. Last updated:July 2012.。
stress-management-techniques
WORRY WELL PLAN
HOW TO DEAL WITH THE WORRIES! 1. 2. 3. 4. 5. 6. Worry through all the issues Do all necessary now to cope Set a future time to think about worry Write the time on calendar If & when the thought/worry pops up, say STOP I already Worried! Change and divert thoughts to something else
If worrying starts, say to your self
STOP! I have a Plan!
Thought Stopping
Ruminative worry has a life of it’s own! Disturbs and interferes with every other thought… Goal is to interrupt the negative thought and then to replace it!
BREATHING
Need to learn breathing technique until it becomes an automatic habit! Practice 15 times a day for 1 minute! Breathe every time you are waiting for something! Phone, kids, in line, at work…
STRESS MANAGEMENT TECHNIQUES THAT WORK!
Stress management压力管理
Stress: Is It Good or Bad?Stress is a normal part of everyday life, and it can be both good and bad. For instance, it can help a person survive threatening situations by preparing the body for defensive action. The resulting biological changes — a quickened pulse, sharpened senses, tensed muscles —are “fight-or-flight” responses shared by all humans. “Good” stress can also stimulate creativity, endurance, and productivity. But even though short-lived or infrequent episodes of stress can be beneficial, prolonged stress can increase the risk of personal injury or disease.Danger ZonesToo much stress has been linked to a number of chronic health problems, such as heart disease, muscle and joint conditions, and mental health problems. There are three stress danger zones:1.Unrelenting or Sustained Stress. Ifthe body is kept in a constant state ofhigh alert — with the attendingbiological changes in full force — itssystems will become fatigued,damaged, and unable to repairthemselves.ck of Control. Stress can becompounded by a sense ofhopelessness when it involves eventsor situations that are beyond one’scontrol. It can be especiallydebilitating when the stress is recurrentor sustained over a long period.3.Stress Addiction. Stress can beaddictive. For some people, stress feelsnormal and right. In its absence, thesepeople feel dissatisfied, bored, orunable to relax. Such individuals may,over time, no longer recognize thatthey are “stressed.”Stress-Related AilmentsThe art of stress management is to allow stress to be a stimulant, not a lifestyle. When stress starts getting out of control, stress-related ailments arise:Short temper∙Difficulty in concentrating∙Insomnia or interrupted sleep cycles (frequent waking)∙Fatigue∙Irritability∙Relationship or sexual problems∙Headaches∙Upset or burning stomach or diarrhea∙Muscle tension, twitching or trembling, or dizziness∙Rapid breathing or irregular heart rate∙Sweating∙Dry mouth or difficulty swallowingCommon Causes of StressThe top two sources of stress among American adults are work and family. Common causes of stress include:∙Actual danger (body goes into survival mode∙Emotional distress (such as grief or depression)∙Physical stress (such as medical illness or too little sleep)∙Mental stress (overwork and over commitment)Many other common things can contribute to stress, including:∙Some prescription medications (such as antidepressants, thyroidmedications)∙Some over-the-counter medications (such as cold remedies,decongestants, appetite suppressants)∙Some herbal supplements and remedies∙Caffeine∙Withdrawal from substances (such as caffeine and nicotine)∙Substance dependence (including alcohol)∙Poor diet (such as deficiency of vitamin B12)∙Thyroid problems (particularly hyperthyroidism)∙Low blood sugarFive Stress Reduction TechniquesThree in five adult Americans say stress has slowed them down and affected their social, family, work, and community activities. So, what’s the good news? Just as there are many causes and symptoms of stress, there are a lot of techniques, activities, and lifestyle changes that can help reduce stress. Here are a few1.Exercise. Exercise, especially aerobic movement, is a great way torelease tension and stress. Stress management techniques, such asbiofeedback, yoga, and tai chi, are also excellent ways to treat and reducethe physical symptoms of stress. Try massage therapy, aromatherapy, ormeditation. Stretching and controlled breathing can also reduce tension.2.Talk. Take a break from the stress and talk out your problems with atrusted listener. Sharing burdens with a loved one helps reduce your load,even if just psychologically.anize. Prevent stress by staying on top of your responsibilities.Reduce your commitme nts if that’s what it takes to keep your scheduleunder control. Don’t take on more than you can handle, and don’t forceyourself to multi-task if it’s stressing you out or the tasks are sufferingfor it. And remember to save time for fun. Mark your calendar if you haveto.mit. Treat your body right: eat a healthy diet, take amulti-vitamin, make sure you’re getting enough sleep, and avoid alcoholand other Legal: illegal drugs that may contribute to overall lack of health.5.Escape. When nothing else s eems to work, it’s OK to escape thesource of stress. Whether it’s taking a short break from the stressful taskat hand, or treating yourself to a well-deserved vacation, getting physicallyaway from the stress center will help you mentally remove yourself aswell.Stress in Today’s SocietyStress is unavoidable in today’s world, and it seems to be intensifying. For 60 percent of Americans, life has become more stressful over the past year. What can you do about it? The keys to good health in the midst of stress are:∙Identify the source of the stress accurately. Why is the activity orsituation making you stressed?∙Respond to the stress appropriately. How can you relieve, manage, oravoid the stress?∙Pay attention to the body’s messages. Stress-related ailments shouldbe taken seriously.∙Consider this: Can your attitude or outlook be adjusted to defuse or tobetter respond to the stress?∙Think about seeking medical or other professional help, especially ifthe stress is sustained or unrelenting.健脑操（Brain Gym）是由保罗丹尼逊博士参照运动机制学、神经语言程式学、瑜珈和东方医学创设出来的。
麦肯锡：Stress Management情绪与压力管理
MA, Applied Linguistics, Indiana Univ. USA 中央大学英美语文学系学士 BA, English, National Central Univ. Taiwan
Credentials 相关资质
美国领导力研究中心(CLS)认证讲师 Certify Trainer of Situational Leadership 国际人力资源管理师 IPMA-HR 美国Linkage 引导组织变革管理授证讲师 Certified Trainer, Leading Organization Transition, Linkage 辅仁大学夜间部商业英文讲师 Lecturer, Business English, Fu Jen Catholic University
-美商花旗银行培训中心经理
Training Manager, CitiBank Training Center, Taiwan -美商花旗银行信用卡中心经理 Sales Manager, CitiBank Card Center, Taiwan Education 美国印第安纳大学应用语言学硕士
2
Background 学历
3
史克药厂(gsk) 金融业： 上海浦发银行、中国光大银行、远东商银、安泰银行、建华证券、瑞 泰人寿、永丰金控、全球人寿、纽约人寿、台新银行、上海商银、花 旗银行、渣打银行、台湾企银、台湾开发、群益投信、富邦产物保 险、怡富证券、渣打银行、元大京华证券、康健人寿 服务业： 一茶一坐、妮维雅、上海实力媒体、麦田公关、HOLA、上海丝绸、金 茂集团、特力集团、康宝莱（Herbalife）、P&G (Anna Sui)、 Christian Dior , Guerlain , Givenchy、Elizabeth Arden、台湾大哥大、 中华航空公司、统一宅急便、统一资讯、普华永道会计师事务所(Price Waterhouse Cooper)、安永会计师事务所(Ernest & Young)、联安诊 所、慈济医院、美商昆泰(Quintile)、美商安利(Amway)、美商贺宝芙 (Herbalife)、普利擎(Precision Tune)、AC Nelson 政府机关：
STRESSMANAGEMENT21-压力管理WORK-RELATEDSTRESS工作
the single most common cause of work-related illness. • 在许多发达国家，“精神健康欠佳”已成为最常见的职业病之一。 • Well-designed, organised and managed work helps to maintain
BASIC PRINCIPLES IN OCCUPATIONAL HYGIENE
职业卫生的基本原则
Day 5 第5天
21 – STRESS MANAGEMENT 21-压力管理
WORK-RELATED STRESS
工作压力
• Psychosocial aspects of the work environment have been increasingly recognised in recent years.
– 行为变化：难入眠、饮食习惯有变化、吸烟或饮酒增加、不喜见朋友和家人、 性功能障碍。
– Physical symptoms: tiredness, indigestion and nausea, headaches, aching muscles or palpitations.
– 身体变化：疲倦、消化不良、恶心、头痛、肌肉酸痛或心悸。 – Mental changes: becoming less indecisive, finding it hard to concentrate,
2.可自主决定何时休息 不能1□ 不太可能2□ 一般3□可以4□完全可以5□
3.不同人对我的要求都不一样 没有1□ 偶尔有2□ 一般3□ 有4□很多5□
17 - Stress Management
▪ Teaches person to identify stress-related
tension in the body
Concepts of Fitness and Wellness 7e
9
Autogenic (Autosuggestive) Relaxation Training
▪ Combines deep rhythmic breathing with soothing imagery.
Concepts of Fitness and Wellness 7e
2
Coping with Stress
The choice of coping strategy depends on
the nature of the stressor.
Stressor within your control
(most effective for
Restructuring)
uncontrollable stressors)
– Change the way you are thinking
(see Table 5, p. 370)
– Seeking knowledge or practicing skills
Use Problem-focused Coping Strategies
Stress
Outcome
Stressor out of your control
Use Emotion-focused Coping Stess and Wellness 7e
– Problem Solving – Assertiveness
– Seeking Active Social Support
Stress-Management
8
Emotional Symptoms of Stress
Anger Anxiety Denial of a problem Depression Difficulty making decisions Loneliness
Nervousness Feeling powerless Feeling unhappy for no reason Being easily upset Worrying frequently Feeling trapped
9
Events do not cause stress. Stress is caused by our beliefs about the events.
10
How can I manage my stress?
11
ห้องสมุดไป่ตู้
NO!!!
12
YES!!!
13
Good personal habits are essential for stress management.
6
Physical Symptoms of Stress
Allergies Change in appetite Back pain Chest pain Breathlessness Clammy hands Dizziness Fatigue
Eat right – balanced, nutritious diet, with something from all 5 food groups. Minimize sugar, fats, caffeine and alcohol. Exercise regularly – 30 minutes or more of moderate physical activity 3-5 days a week.
Stress Management阅读
Stress ManagementHow to Reduce, Prevent, and Cope with StressIt may seem that there’s nothing you can do about stress. The bills won’t stop coming, there will never be more hours in the day, and your career and family responsibilities will always be demanding. But you have more control than you might think. In fact, the simple realization that you’re in control of your life is the foundation of stress management. Managing stress is all about taking charge: of your thoughts, emotions, schedule, and the way you deal with problemsIdentify the sources of stress in your lifeStress management starts with identifying the sources of stress in your life. This isn’t as easy as it sounds. Your true sources of stress aren’t always obvious, and it’s all too easy to overlook your own stress-inducing thoughts, feelings, and behaviors. Sure, you may know that you’re constantly worried about work deadlines. But maybe it’s your procrastination, rather than the actual job demands, that leads to deadline stress.To identify your true sources of stress, look closely at your habits, attitude, and excuses:•Do you explain away stress as temporary (“I just have a million things going on right now”) even though you can’tremember the last time you took a breather?•Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”).•Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control. Stress management strategy #1: Avoid unnecessary stressNot all stress can be avoided, and it’s not healthy to avoid a situation that needs to be addressed. You may be surprised, however, by the number of stressors in your life that you can eliminate.•Learn how to say “no” – Know your limits and stick to them. Whether in your personal or professional life, refuse toaccept added responsibilities when you’re close to reaching them. Taking on more than you can handle is a surefirerecipe for stress.•Avoid people who stress you out – If someone consistently causes stress in your life and you can’t turn the relationship around, limit the amount of time you spend with that person or end the relationship entirely.•Take control of your environment – If the evening news makes you anxious, turn the TV off. If traffic’s got you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online.•Avoid hot-button topics – If you get upset over religion or politics, cross them off your conversation list. If yourepeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s thetopic of discussion.•Pare down your to-do list – Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on yourplate, distinguish between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.Stress management strategy #2: Alter the situationIf you can’t avoid a stressful situation, try to alter it. Figure out what you can do to change things so the problem doesn’t present itself in the future. Often, this involves changing the way you communicate and operate in your daily life.Stress management strategy #3: Adapt to the stressorIf you can’t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude.•Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time.•Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run.Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.•Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure bydemanding perfection. Set reasonable standards for yourself and others, and learn to be okay with “good enough.”•Focus on the positive. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.Stress management strategy #4: Accept the things you can’t changeSome sources of stress are unavoidable. You can’t prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change.•Don’t try to control the uncontrollable. Many things in life are beyond our control— particularly the behavior of otherpeople. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.•Look for the upside. As the saying goes, “What doesn’t kill us makes us stronger.” When facing major challenges, try tolook at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.•Share your feelings. Talk to a trusted friend or make an appointment with a therapist. Expressing what you’re goingthrough can be very cathartic, even if there’s nothing you can do to alter the stressful situation.•Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger andresentments. Free yourself from negative energy by forgiving and moving on.Stress management strategy #5: Make time for fun and relaxationBeyond a take-charge approach and a positive attitude, you can reduce stress in your life by nurturing yourself. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors when they inevitably come.Healthy ways to relax and recharge•Go for a walk.•Spend time in nature.•Call a good friend.•Sweat out tension with a good workout.•Write in your journal.•Take a long bath.•Light scented candles.•Savor a warm cup of coffee or tea.•Play with a pet.•Work in your garden.•Get a massage.•Curl up with a good book.•Listen to music.•Watch a comedy.Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury.•Set aside relaxation time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach.This is your time to take a break from all responsibilities and recharge your batteries.•Connect with others. Spend time with positive people who enhance your life. A strong support system will buffer you from the negative effects of stress.•Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike.•Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fightstress in a number of ways.Discussion Questions1.Do you think that this article gives good advice? Why or why not?2.In the sentence: Managing stress is all about taking charge. What does “taking charge” mean?3.What are the four ways you can adapt to stress and can you think of any others?4.Do you think that talking about your problems with your friends can help? Why or why not?5.What other advice would you give a person for handling stress?。
压力管理Stress Management
Self Management Stress ManagementHave an insight into recognizing stressAn ability to identify sources of stress An understanding of how to manage and cope with stressL EARNING OUTCOMES21What’s stress?Stress is a normal physical response to events that make you feel threatened or upset your balance in some way. Fight-or-flightWhen you sense danger –whether it’s real or imagined – the body's defenses kick into highgear in a rapid, automatic process known as the “fight-or-flight” reaction, or the stress response.Describe the most stressful period in your life. What make you stressful?What happened later on?Common internal causes of stressFDBAPessimism Negative self-talk Unrealistic expectationsInability to accept uncertaintystressE CPerfectionismLack of assertivenessEustress-Positive effects of stressDistress-Negative effects of stressTEXT HERE23% Effects of stress2StressorThe situations and pressures that cause stress are known as stressors.External causes of stress in collegeMajor life changesToo busy StudyRelationship FutureAcademic Stress in UICUICx1 x2✓English✓Presentation✓Group projects✓Deadlines✓Policies related to GPA: 1.67 & 2.0Any stress in your current life?Too much stress?life•How much stress is “too much” differs from person to person.•Your ability to tolerate stress depends on many factors, including the quality of your relationships, your general outlook on life, your emotional intelligence, and genetics.Accumulative Stress B D C A Disrupt Body System Rewire the Brain Serious Health Problems Serious Health ProblemsChronic stress disrupts nearly every system in yourbody.Long-term stress can even rewire the brain, leaving you more vulnerable to anxiety and depression.It can raise blood pressure, suppressthe immune system, increase the riskof heart attack and stroke, contributeto infertility, and speed up the agingprocess. Long-term exposure to stress canlead to serious health problems. Long-term stressStress symptoms: Negative effects on your body, feelings and behavior HeadacheMuscle tension or painCheat painStomach upsetSleep problem On your bodyAnxiety Restlessness Lack of motivation or focus Irritability or anger Sadness or depression On your mood Overeating Under eating Angry Outbursts Drug or alcohol abuse Tobacco useSocial withdrawalOn your behavior3Stress ManagementHow about your relationship with stress?MeWhen I feel agitated, do I know how to quickly calm and soothe myself?Can I easily let go of my anger?Can I turn to others at work to help me calm down and feel better?Am I seldom distracted or moody?Do I easily turn to friends or family members for a calming influence?When my energy is low, do I know how to boost it?How would you modify your stress relationship?Dealing with Stressful Situations:The Four A’sChange the situation: Avoid thestressor Alter thestressorAdapt tothestressorAcceptthestressorChange your reaction:Unhealthy ways of coping with stressThese coping strategies may temporarily reduce stress, but they causemore damage in the long run:×Smoking×Drinking too much×Overeating or under-eating×Zoning out for hours in front of the TV or computer×Withdrawing from friends, family, and activities×Using pills or drugs to relax×Sleeping too much×Procrastinating×Filling up every minute of the day to avoid facing problems×Taking out your stress on others (lashing out, angry outbursts, physical violence)/demo/top-10-unhealthy-ways-of-reducing-stress/Healthy ways torelax and recharge✓Go for a walk✓Spend time in nature✓Call a good friend✓Sweat out tension with a good workout✓Write in your journal✓Take a long bath✓Light scented candles✓Savor a warm cup of coffee or tea✓Get a massage✓Read a good book✓Listen to music✓Watch a comedy/demo/healthy-ways-to-relax-and-relieve-stress/參考引用自「健康世界」第277期，28~32頁，台大醫學院李明濱教授與廖士程醫師撰Monitor your well-being/indexHappy Healthy is not just an app, it's acomplimentary program that helps motivate theuser to eat healthily, do more exercise and get better sleep.。
stress management专八听力答案华研英语
stress management专八听力答案华研英语【听力原文、答案】Text 1 去马略卡岛见朋友；32词细节题W: I was in Mallorca last week.M: Oh, what were you doing there?W: My best friend worked there. And I went to visit her. It was a good chance to practice my Spanish.Text 2 请同学帮忙提交报告；47词，细节题M: Ruth, I've got this terrible cold and I have to see a doctor. I am afraid I can't go to the class. Could you help me hand in my lab report to Dr. Davidson?W: Sure, no problem. Just take care of yourself and don't worry about the class.Text 3 提议照顾孩子；42词，推理判断题M: Marie, if no one takes care of your children while you're away, Jennifer and I will be glad to have them stay with us.W: That's very kind of you. But they've already left for their Grandma's. You know, Suzy lives close by.Text 4 暴风雨来临前証回家；36词，推理判断题M: Hurry up with your food, Sally. They say there's a big storm coming. We'd better get home before that.W: Okay, I'm done. Let's get back to the car. Could you carry these shopping bags?M: Oh, sure.Text 5 除去厨房异味；44词，主旨大意题M: We deep fried fish three days ago in the kitchen, but the unpleasant smell stays.W: There is a method you can try. Every time you make coffee, dry the leftover coffee grounds and keep them in small bowls, then place the bowls in the kitchen.第二节Text 6（6-7）对论看球赛:79词，事实细节题*2W: Are you a football fan, Gomez?M: Yes. I go to the stadium whenever there is a good game. And if I can't get a ticket, I watched the game on TV. That way, they are less exciting, though.W: Is the ticket expensive?M: It depends. It usually costs about 20 to 50 dollars. Last time I paid 25.W: That's not very expensive. Maybe we can go together some time.M: Great. It'll be more fun to watch the game with a friend.Text 7 (8-10)谈论下午做了什么；121词，事实细节题*3W: You were out the whole afternoon, Alex. What did you do?M: I took a walk by myself.W: You just kept walking and walking for 4 hours?M: Actually, it's not so boring. Walking in the woods is a grand adventure. Your feet can take you to the most amazing places.W: What do you do in the woods?M: I smelled the flowers, looked at the birds. And yeah, I pitched many tree leaves. I will make bookmarks with them. Look!W: Aren't they beautiful?M: Then I met Bob at the lake. He was fishing while his kids were having a swim.W: Did you talk to him?M: No, I walked on and took a lot of pictures. There's just somuch out there to see.Text 8（11-13）假期过得怎么样:168词，事实细节题*3W: David, how was your holiday?M: Great, I climbed Mount Fuji. It was really beautiful. Now I can check one more thing off my list.W: Your list?M: Yes. When I was 12, I made a list of things I wanted to do some day.W: That's interesting. How many of the things on your list have you done so far?M: Almost half. I have pictures. Would you like to see them?W: Yes, sure.M: Here I am on top of Mount Fuji. And here I am in a hot air balloon.W: When did you do that? I've always wanted to go up in a hot air balloon.M: It was two years ago, in August, in California.W: What are your plans for the next holiday?M: I'm thinking of deep-sea diving in Australia. Do you have anyother suggestions?W: You really ought to take a boat down the Amazon. You'll see a lot of interesting animals and beautiful trees. It's one of the best places I've been to.M: OK. I'll put it on my list.Text 9（14-17）接同事开会；161词，细节*2+推理判断*2W: Hello, Michael.M: Hi, Sarah.W: Are you attending the conference tomorrow morning at the Shelton Hotel?M: Yes. Are you?W: Yeah, but when I arrived home five minutes ago, I found that my car wouldn't start. And John is in Brighton on business.M: Do you know what's wrong with the car?W: I'm not exactly sure. I think there is a problem with the engine. Err… I wonder if you could give me a ride to the hotel tomorrow morning.M: Sure. When shall I be at your place?W: Well, what about 8:00? From my place to Shelton, we haveto drive through the quarters, so we'd better leave early to avoid the traffic.M: OK. No problem. It takes twenty minutes to reach your place. So I'll set off at 7:40. By the way, do you also need me to drive you home tomorrow afternoon?W: No, John will be back then, and he'll get me home. Thank you, Michael.M: That's okay. See you tomorrow.Text 10（18-20），练习发音的建议；163词，事实细节*3W: Hello, everyone. Today I'll talk about how to improve your pronunciation. Language researchers say pronunciation and fluency are the biggest barriers, followed by grammar, in effective spoken English. However, most people don't regard pronunciation as a very important part of communication skills. They're more focused on vocabulary. One reason is that most people are not even aware of their mispronunciations. So it's important to first find out the words you mispronounce. You should listen to experts, by experts, I mean those who are less likely to make pronunciation mistakes. When listening to them, pay attention to words that sound strange,strange because you pronounce the same words differently. When you come across such words, check a dictionary to confirm their exact pronunciations. You can also search for difficult-to-pronounce words and names, and make a list of them. The last suggestion is to read aloud. Now you've got the correct pronunciations of the words, it's time to practice reading them every day.第一部分听力第一节听下面5段对话。
关于解决压力的建议英文作文
关于解决压力的建议英文作文Stress Management: A Comprehensive Guide to Reducing Anxiety and Stress.Stress has become an inevitable part of modern life, affecting individuals from all walks of life. It can stem from various sources, including work, relationships, financial concerns, and health issues. Prolonged exposure to stress can have detrimental effects on both physical and mental well-being, leading to a range of health problems. Recognizing the significance of stress management, this article aims to provide a comprehensive guide to effective stress-reducing techniques.Understanding the Types of Stress.Stress can be classified into three primary types: acute stress, episodic acute stress, and chronic stress. Acute stress is a transient response to an immediate stressor, such as a traffic jam or a challengingpresentation. Episodic acute stress refers to recurring bouts of acute stress, which can occur at irregular intervals. Chronic stress, on the other hand, is a persistent state of stress that persists for an extended period, often due to ongoing life challenges or unresolved issues. Identifying the type of stress experienced can help individuals tailor appropriate coping mechanisms.Physiological Effects of Stress.Stress triggers a complex series of physiological responses collectively known as the "stress response." This response involves the activation of the sympathetic nervous system and the release of stress hormones, such as cortisol and adrenaline. These hormones trigger a range of physiological changes, including increased heart rate, respiration, and blood pressure, as well as heightened muscle tension. While acute stress responses are essential for survival, chronic stress can lead to a range of health problems, including cardiovascular disease, diabetes, and gastrointestinal issues.Psychological Effects of Stress.Stress can also have significant psychological consequences. It can lead to feelings of anxiety,irritability, and difficulty concentrating. In severe cases, it can contribute to mental health conditions, such as depression or generalized anxiety disorder. Chronic stress can also impair cognitive function, making it difficult to make decisions, solve problems, and retain information.Effective Stress Management Techniques.Numerous effective stress management techniques exist, each with its own unique benefits. These techniques can be categorized into three primary groups: lifestyle modifications, relaxation techniques, and cognitive-behavioral strategies.Lifestyle Modifications.Lifestyle factors play a significant role in stress management. Regular exercise, for example, can help releaseendorphins, which have mood-boosting effects. Establishing a healthy sleep routine and getting adequate rest are also essential for managing stress levels. A balanced diet rich in fruits, vegetables, and whole grains can provide essential nutrients that support overall health and well-being. Additionally, limiting caffeine and alcohol intake can help reduce stress and improve sleep quality.Relaxation Techniques.Relaxation techniques aim to calm the body and mind, reducing stress and promoting a sense of well-being. Deep breathing exercises, such as diaphragmatic breathing, can activate the parasympathetic nervous system, which counteracts the effects of the stress response. Meditation and mindfulness practices can also help train the mind to focus on the present moment and reduce negative thoughts. Yoga and tai chi combine gentle movements with deep breathing, offering a holistic approach to stress management.Cognitive-Behavioral Strategies.Cognitive-behavioral strategies focus on changing negative thought patterns and behaviors that contribute to stress. Cognitive restructuring involves identifying and challenging irrational or unhelpful thoughts, replacing them with more positive and realistic ones. Problem-solving techniques can help individuals develop effectivestrategies for addressing specific stressors. Time management skills can also reduce stress by providing a structured approach to daily activities and reducing feelings of overwhelm.Conclusion.Stress is a ubiquitous aspect of modern life, but its negative effects on health and well-being can be mitigated through effective stress management strategies. By understanding the types of stress, its physiological and psychological effects, and implementing a combination of lifestyle modifications, relaxation techniques, and cognitive-behavioral strategies, individuals caneffectively reduce stress levels and enhance their overallquality of life. Maintaining a positive mindset, seeking professional help when necessary, and cultivating meaningful relationships can further support stress management efforts. Remember, stress is not a sign of weakness, but rather a natural response to challenges. By embracing a proactive approach to stress management, individuals can equip themselves with the tools to navigate life's stressors with resilience and well-being.。
stress management
目录引言 (2)第1章了解压力 (2)1.1何谓压力 (2)1.2界定压力 (4)1.3辨认症状 (5)1.4测定压力 (7)自我评估 (8)第2章分析诱因 (9)2.1社会变化 (9)2.2公司变化 (10)2.3应对变化 (11)2.4工作分析 (12)2.5关系评估 (13)2.6环境评估 (14)2.7日常生活 (15)第3章战胜压力 (16)3.1端正态度 (16)3.2设计策略 (17)3.3积极行动 (19)3.4整理台桌 (20)3.5工作部署 (21)3.6安排时间 (22)3.7增进沟通 (23)3.8建立平衡 (24)3.9放松身体 (25)3.10观察他人 (26)3.11分析个性 (28)3.12帮助他人 (29)第4章业余生活 (31)4.1尽情休息 (31)4.2学会放松 (32)4.3发展兴趣 (33)4.4改善饮食 (33)缓解压力引言人的一生随时都有可能遭受压力，《缓解压力》能够帮助你驾驭压力使之化为成功的动力，而不对健康造成损害。
这本书简明地介绍了101条提示，并加以生动精炼的讲解，目的在于最大限度地减轻你的工作压力。
从压力诱因的分析入手，这本书不仅教你如何减轻自身的压力，而且教你如何帮助他人战胜压力。
此外，自我评估测试，可让你清楚地界定自身承受的压力程度。
总之，要想学会减轻压力，此书为你提供了极其宝贵的建议，你尽可反复运用，定能受益匪浅。
第1章了解压力压力被称为“隐性病”。
这种病能影响到你自身、你的团队以及你团队中的每一位成员。
因此切不可等闲视之。
1.1何谓压力人人都可能不时地遭遇压力，有人因压力而摘取奥林匹克桂冠，有人因压力走向极端而不能自拔。
这种力量是如此之大，我们怎能掉以轻心？小提示1：学会辨认压力症状，并对症下药。
1.1.1压力的定义单个地说，任何能扰乱人们心理、生理健康状态的干扰都可称之为压力。
一旦要求自身超负荷地运转，压力就随之产生。
其结果是危害个人、家庭、社会以及团队。
压力管理StressManagement-资料
減壓
• 暫停 • 小息 • 呼吸放鬆練習
Stress Reduction
• Time out • Take a break • Breathing relaxation Exercise
壓力管理
Stress Management
• 健康生活
• Healthy life style
• 平衡
• Balance
壓力對身體的影響： Effects of Stress an body :
• 心臟病 • 體重增加
代謝綜合症：三高 • 免疫力 ↓ • 心身症
• Heart Disease • Height gain
metabolism syndrome : 3H • ↓ Immunity • Psychosomatic illness
糖尿病、血壓高、 Diabetes , Hypertension,
緊張焦慮、憂鬱 Anxiety, Depression
壓力↑的性格和態度：
Traits & Attitude that ↑ Stress :
• 完美主義
• Perfection
• A 型人格
• Type A personality
• 悲觀
壓力對精神情緒的影響： Mental & Emotional effects of Stress:
• 『散哂』 • 感覺被制服、淹沒 • 焦慮 • 憤怒 • 認知損害 / 減弱 • 重複 • 心身症
• “Stress Out” Feeling • Feeling over the mood • Anxiety • Anger • cognition impairment • Reiteration & Obseary • Psychosomatic illness
重视压力管理英文作文高中
重视压力管理英文作文高中Title: The Importance of Stress Management。
In today's fast-paced world, stress has become an inevitable part of our lives. Whether it's academic pressure, social expectations, or personal challenges, everyone encounters stress at some point. Therefore, it is crucial to prioritize stress management to maintain our physical, mental, and emotional well-being.Firstly, effective stress management enhances ouroverall health. Chronic stress can weaken the immune system, making us more susceptible to illnesses and diseases. By learning to manage stress through techniques such as exercise, meditation, or seeking support from others, wecan strengthen our immune system and improve our overall health.Moreover, stress management plays a significant role in academic performance. High school students, in particular,often face immense pressure to excel academically. However, excessive stress can impair cognitive function, making it difficult to concentrate and retain information. Byadopting stress management strategies such as time management, seeking help when needed, and maintaining a healthy balance between studies and leisure activities, students can enhance their academic performance and achieve their goals more effectively.Additionally, effective stress management fostersbetter relationships and social interactions. Stress can often lead to irritability, mood swings, and conflicts with others. By learning to manage stress in a healthy way, individuals can communicate more effectively, resolve conflicts peacefully, and nurture meaningful relationships with family, friends, and peers.Furthermore, stress management is essential for mental and emotional well-being. Unmanaged stress can contributeto the development of anxiety, depression, and other mental health issues. By practicing self-care activities such as mindfulness, relaxation techniques, and engaging in hobbies,individuals can reduce stress levels and improve their overall mood and outlook on life.In conclusion, prioritizing stress management iscrucial for maintaining a healthy and fulfilling life. By adopting effective stress management techniques,individuals can enhance their physical health, academic performance, relationships, and overall well-being. It is essential to recognize the signs of stress and takeproactive steps to address it before it escalates. Remember, taking care of your mental and emotional health is just as important as taking care of your physical health. So, let's prioritize stress management and strive for a balanced and fulfilling life.。
关于压力管理的英语作文
关于压力管理的英语作文英文回答：Stress Management.Stress is a natural part of life. It can be caused by a variety of factors, such as work, school, relationships, and finances. While some stress is normal and even helpful, excessive stress can lead to a number of health problems, including anxiety, depression, and heart disease.There are a number of effective stress management techniques that can help to reduce stress levels and improve overall health and well-being. These techniques include:Exercise: Exercise is a great way to reduce stress levels. It releases endorphins, which have mood-boosting effects.Relaxation techniques: Relaxation techniques, such as yoga, meditation, and deep breathing, can help to calm the mind and body.Healthy diet: Eating a healthy diet can help to improve overall health and well-being, which can make you less susceptible to stress.Sleep: Getting enough sleep is essential for stress management. When you're sleep-deprived, you're more likely to experience stress and anxiety.Social support: Talking to friends, family, or a therapist can help to reduce stress levels.If you're struggling to manage stress on your own, there are a number of resources available to help you. These resources include:Mental health professionals: Mental health professionals, such as psychologists and counselors, can help you to develop effective stress management strategies.Support groups: Support groups can provide you with a safe and supportive environment to talk about your experiences with stress.Online resources: There are a number of online resources available that can provide you with information and support on stress management.Remember, stress is a normal part of life. However, excessive stress can lead to a number of health problems. By using effective stress management techniques, you can reduce stress levels and improve your overall health and well-being.中文回答：压力管理。
怎样管理你的压力英语作文
怎样管理你的压力英语作文In today's fast-paced world, stress management is anessential skill to maintain a healthy work-life balance. Here are some effective strategies to manage stress:1. Identify Stressors: Recognize the sources of stress in your life. It could be work, relationships, or personal issues. Awareness is the first step to addressing stress.2. Prioritize Tasks: Organize your tasks based on their importance and urgency. This helps in managing your time effectively and reduces the feeling of being overwhelmed.3. Set Realistic Goals: Setting achievable goals can prevent unnecessary stress. Break down larger tasks into smaller, manageable steps.4. Practice Mindfulness: Engage in mindfulness exercises such as meditation or yoga. These practices can help calm the mind and reduce stress levels.5. Exercise Regularly: Physical activity is known to release endorphins, which are natural stress relievers. Aim for at least 30 minutes of moderate exercise daily.6. Healthy Diet: A balanced diet can have a significant impact on your mood and energy levels. Avoid excessive caffeine and sugar, which can increase stress.7. Adequate Sleep: Ensure you get enough sleep, as it is crucial for stress management. Aim for 7-9 hours of sleep per night.8. Social Support: Connect with friends, family, or support groups. Sharing your feelings and concerns with others can provide emotional relief.9. Time Management: Use tools like calendars, to-do lists, and reminders to stay organized and avoid last-minute stress.10. Learn to Say No: Overcommitting can lead to stress. It's okay to decline additional responsibilities when you're already stretched thin.11. Relaxation Techniques: Practice deep breathing, progressive muscle relaxation, or visualization to calm your mind.12. Seek Professional Help: If stress becomes unmanageable, consider seeking help from a mental health professional.Remember, managing stress is a continuous process, and it's important to adapt these strategies to your personal needs and lifestyle.。
The Role of Self-compassion in Stress Management
The Role of Self-compassion in Stress ManagementStress is an inevitable part of life, and everyone experiences it at some point in their lives. Stress can be caused by various factors such as work, family, health, and financial issues. It can have a significant impact on our physical and mental health, leading to anxiety, depression, and other health problems. Therefore, it is essential to manage stress effectively to maintain a healthy and balanced life. One way to manage stress is through self-compassion. In this essay, I will discuss the role of self-compassion in stress management from various perspectives.Self-compassion is the act of treating oneself with kindness, understanding, and acceptance in times of difficulty or failure. It involves being aware of one's thoughts and feelings without judgment and responding to them with kindness and compassion. Self-compassion has been found to be a powerful tool in managing stress and promoting mental health. Research has shown that individuals who practice self-compassion have lower levels of stress, anxiety, and depression and higher levels of resilience and well-being.One perspective on the role of self-compassion in stress management is from a psychological point of view. According to the self-compassion theory, self-compassion involves three elements: self-kindness, common humanity, and mindfulness. Self-kindness involves being kind and understanding towards oneself, especially in times of failure or difficulty. Common humanity involves recognizing that suffering is a part of the human experience and that everyone struggles at some point in their lives. Mindfulness involves being aware of one's thoughts and feelings without judgment.From this perspective, self-compassion helps to manage stress by reducing negative self-talk and self-criticism. When individuals practice self-compassion, they are less likely to blame themselves for their problems and more likely to respond to their difficulties with kindness and understanding. This leads to lower levels of stress and anxiety and higher levels of resilience and well-being.Another perspective on the role of self-compassion in stress management is from a physiological point of view. Research has shown that practicing self-compassion can have apositive impact on the body's stress response system. When individuals experience stress, the body's stress response system is activated, leading to the release of stress hormones such as cortisol. Prolonged activation of the stress response system can lead to chronic stress, which can have negative effects on the body's health.From this perspective, self-compassion helps to manage stress by reducing the activation of the body's stress response system. When individuals practice self-compassion, they are less likely to experience prolonged activation of the stress response system, leading to lower levels of stress hormones and improved physical health.A third perspective on the role of self-compassion in stress management is from a social point of view. Research has shown that individuals who practice self-compassion are more likely to have positive social relationships. When individuals practice self-compassion, they are more likely to be kind and understanding towards themselves, which can lead to increased self-esteem and confidence. This, in turn, can lead to improved social relationships, as individuals are more likely to be confident and assertive in their interactions with others.From this perspective, self-compassion helps to manage stress by improving social relationships. When individuals have positive social relationships, they are more likely to have social support during times of stress, which can help to reduce stress levels.In conclusion, self-compassion plays a significant role in managing stress from various perspectives. From a psychological perspective, self-compassion helps to reduce negative self-talk and self-criticism, leading to lower levels of stress and anxiety and higher levels of resilience and well-being. From a physiological perspective, self-compassion helps to reduce the activation of the body's stress response system, leading to improved physical health. From a social perspective, self-compassion helps to improve social relationships, leading to increased social support during times of stress. Therefore, practicing self-compassion is an effective tool for managing stress and promoting overall health and well-being.。
压力管理和心理治疗的重要性英文作文
压力管理和心理治疗的重要性英文作文The Importance of Stress Management and Psychological TherapyIntroductionIn today's fast-paced world, with its constant demands and pressures, stress has become a common phenomenon that affects millions of people worldwide. Stress can negatively impact our physical and mental health, leading to a range of health problems such as anxiety, depression, and even chronic diseases. The key to managing stress effectively and maintaining good mental health is through stress management techniques and psychological therapy. In this essay, we will explore the importance of stress management and psychological therapy and discuss how they can help individuals achieve better mental well-being.The Importance of Stress ManagementStress is a normal part of life, but when it becomes chronic and overwhelming, it can have serious consequences on our health. Chronic stress has been linked to a range of health problems, including heart disease, high blood pressure, and obesity. By learning how to manage stress effectively, individualscan reduce their risk of developing these conditions and improve their overall quality of life.Stress management techniques such as mindfulness meditation, deep breathing exercises, and physical activity can help individuals cope with stress and reduce its impact on their mental and physical health. These techniques have been shown to lower stress levels, improve mood, and enhance overallwell-being. By incorporating stress management techniques into their daily routine, individuals can build resilience to stress and improve their ability to cope with life's challenges.The Importance of Psychological TherapyPsychological therapy, also known as counseling or talk therapy, is another important tool in managing stress and promoting mental health. Therapy provides individuals with a safe and supportive environment to explore their thoughts, feelings, and behaviors and work through their emotional issues. Through therapy, individuals can gain insight into their problems, develop coping strategies, and learn new ways of thinking and behaving.Therapy can be particularly beneficial for individuals dealing with mental health conditions such as anxiety, depression, and PTSD. By working with a trained therapist, individuals can learnhow to manage their symptoms, improve their self-esteem, and build healthier relationships. Therapy can also help individuals address past traumas, process difficult emotions, and develop skills to navigate life's challenges more effectively.ConclusionIn conclusion, stress management techniques and psychological therapy are crucial tools for maintaining good mental health and well-being. By learning how to manage stress effectively and seeking help from a therapist when needed, individuals can improve their mental health, reduce their risk of developing chronic health conditions, and enhance their overall quality of life. It is important for individuals to prioritize their mental health and seek support when they are struggling with stress or emotional issues. By taking proactive steps to care for their mental well-being, individuals can lead happier, healthier, and more fulfilling lives.。
- 1、下载文档前请自行甄别文档内容的完整性，平台不提供额外的编辑、内容补充、找答案等附加服务。
- 2、"仅部分预览"的文档,不可在线预览部分如存在完整性等问题,可反馈申请退款(可完整预览的文档不适用该条件!)。
- 3、如文档侵犯您的权益，请联系客服反馈,我们会尽快为您处理(人工客服工作时间：9:00-18:30)。
Stress ManagementPRESENTED BY THECOUNSELING CENTERCAMPUS CENTER 225Stress in students✷Stress: The humanreaction to eventsin our environment✷Han Selye definesstress as wear andtear on the bodySTRESS!!!Eustress: Good Stress–Getting into college–Getting engaged–Winning the lotterySTRESS !!!Distress: Stress frombad sources–Difficult workenvironment–Overwhelming sightsand sounds–Threat of personal injurySTRESS1. General Stress:–Everyone has thiskind of stress–It resolves itselfwithin a day or two–No intervention isnecessarily requiredSTRESS2. Cumulative Stress:–Stress builds up in yourbody–It becomes more difficultto alleviate yoursymptoms–You may have moreserious physicalsymptoms–You may have moreserious mental anguishSTRESS3. Acute TraumaticStress:–Critical Incident Stress–Produces considerablepsychological distress– A normal reaction toabnormal eventsSTRESS4. Post Traumatic Stress:–Severe stress producedby severe psychologicaltrauma–Created by unresolvedCritical Incident Stress–Produces lastingchangesSyndromeStage I -Alarm Reaction–The “fight or flight” response whichcauses you to be ready for physicalactivity–However, it decreases the effectivenessof the immune system which makes youmore susceptible to illnessSyndromeStage II –Stage of adaptation–If stress continues, the body adapts to thestressors it is being exposed to–If the stressor is starvation, the personexperiences a reduced desire for physicalactivity to conserve energy, and the absorptionof nutrients from any food intake is maximizedGeneral AdaptationSyndromeStage III –Stage of Exhaustion–Stress persists for a long time–The body’s resistance may be reduced orcollapse quickly–People who experience long-term stress mayhave heart attacks, severe infections, or chronicpain or illnessStress Symptoms–Dry mouth–Cool skin–Cold hands and feet–Increased sweating–Rapid breathing–Faster heart rate–Tense muscles–Feelings of nausea–Butterflies in yourstomach–Diarrhea– A desire to urinateStress Symptoms–Insomnia–Change in Appetite–Sexual disorders–Aches and pains–Frequent colds–Feelings of intenseand long-termtiredness–Prone to illnessBEHAVIORAL STRESS SYMPTOMS✷Yawning✷Talking too fast ✷Talking too loud ✷Fiddling✷Twitching✷Nail biting✷Grinding teeth✷Drumming fingers ✷Pacing ✷Over reacting ✷Emotional✷Defensive✷Irritable✷Irrational✷Defensive✷Hostile✷Critical✷AggressiveBEHAVIOR STRESSSYMPTOMSThese symptoms will have a negative affect on your performance–By reducing your effectiveness–Making you accident prone–Causing you to be forgetful–Causing you to be very negative–You may neglect your appearance–You may make poor judgments–Causing you to make more mistakes–Increasing your absenteeismPERFORMANCE STRESS SYMPTOMS✷You may not make good decisions✷Your fine motor skills are affected✷You may no longer enjoy your work✷Your attention span may be affected✷You may have more negative thoughts ✷Your self confidence will suffer✷You may have difficulty concentrating✷All of your positive energy is consumedHEALTHY LIVING TO CONQUER STRESS✷Examine your diet–Lower your salt intake –Lower your intake of refined sugars and carbohydrates –Lower your caffeine intake✷Add to your diet–Vegetables –Fruits –Complex Carbohydrates –Vitamins –WaterHEALTHY LIVINGRest:–Get a minimum ofsix hours ofcontinuous restHEALTHY LIVINGExercise:–At least twentyminutes, five timesa week–break a sweat, torelease endorphinsHEALTHY LIVINGTalk things out withsomeone you trust -a family member ora good friendHEALTHY LIVING✷Make an increasedeffort to organizeyour life✷Ask for help✷Delegate thingswhen you need toHEALTHY LIVING✷Learn to manageyour anger✷Anger affects yourhealth✷Anger causes youto over react tomany situationsHEALTY LIVING✷We get angry oftenbecause someonedid not do what wethought they should✷Rethink thesituation and learnto be more flexibleHEALTHY LIVING✷Fill your life with funthings to do!!!!✷Keep your sense ofhumor!!!!✷We call it :PLAY THERAPYHEALTHY LIVING✷Take charge of yourlife.✷Act appropriately -don’t simply react tostressful situations✷Find balance in allthat you do.HEALTHY LIVING✷Too many peoplelook for an easyanswer to stressmanagement bymisusing✷Alcohol✷Drugs✷Marijuana✷Medicines & PillsHEALTHY LIVING✷We all need alengthy list of thingsthat will help usrelax…..✷I love horse backriding.HEALTHY LIVINGRelaxing needs tobe part of your dailyroutine.HEALTHY LIVINGRELAAAAAAXHEALTHY LIVINGRELAAAAAAXHEALTHY LIVINGRELAAAAAAXSTRESS MANAGEMENT COUNSELINGCENTERCampus Center 225Phone 386-7122Web Site atSTRESS MANAGEMENTQuestions?????。