大学主持人培训教程:压力管理：找到你的压力源

你对物质的需求决定了你的压力大小。花点时间去细想常见的压力以及它们是如何影响你的。1

By Mayo Clinic staff

　　----By Mayo Clinic staff

The kids are screaming, the bills are due and the pile of papers on your desk is growing at an alarming pace. It's undeniable — life is full of stress. Understanding the types and sources of stress — big and small, short-term and long-term, internal and external — is an important part of stress management. So what stresses you out?

孩子们的叫喊，账单的到期，桌上一堆文件以惊人的速度变厚。不可否认——生活充满了压力。但作为压力管理的重要组成部分我们应该了解压力的类型和来源——大还是小、短期还是长期、内部还是外部。什么使你不堪重负?

Two main types of stress

两种主要压力

Stress is your body's reaction to the demands of the world. Stressors are events or conditions in your surroundings that may trigger stress. Your body responds to stressors differently depending on whether the stressor is new — acute stress — or whether the stressor has been around for a longer time — chronic stress.

压力是你身体对物质需求的反应。压力源于事情和周围可能引发压力的环境。你身体对压力源的不同反应取决于压力源是否是新的。如果是新的，这是急性压力，如果已经存在了相当长一段时间，这就是慢性压力。

Acute stress

急性压力

Also known as the fight-or-flight response, acute stress is your body's immediate reaction to a significant threat, challenge or scare. The acute-stress response is immediate and intense, and in certain circumstances it can be thrilling. Examples of acute stressors include a job interview, a fender bender or an exhilarating ski run.

急性压力也被称为"逃跑或战斗的反应"，急性压力是你身体对重大威胁、挑战或恐慌做出的即时反应。急性压力的影响是直接和强烈的，在一定情况下会令人兴奋。急性压力的例子包括求职面试时，一个轻微事故或一个令人振奋的滑雪道（弯弯曲曲）。

A single episode of acute stress generally doesn't cause problems for healthy people. However, severe acute stress can cause mental health problems, such as post-traumatic stress disorder, and even physical difficulties such as a heart attack.

单独的急性压力对健康的人不会造成问题。然而，急性压力会导致精神上的健康问题，如受伤后的应激障碍；甚至会导致身体上的疾病，如心脏病。

Chronic stress

慢性压力

Mild acute stress can actually be beneficial — it can spur you into action, motivate and energize you. The problem occurs when acute stressors pile up and stick around. This persistent stress can lead to health problems, such as headaches and insomnia. The chronic-stress response is much more subtle than is the acute-stress response, but the effects may be longer lasting and more problematic.

轻微的急性压力事实上是有益的——它可以促使你采取行动，激发并鼓励你。问题出在当急性压力堆积并留了下来。这种持续的压力可能会导致健康上的问题，如头痛和失眠。慢性压力的影响更微妙，但后果可能持续时间更长和更多的不确定性。1

Effective stress management involves identifying and managing both acute and chronic stress.

有效的压力管理包括识别和管理急性压力和慢性压力。

Know your stressors

认识你的压力源

Effective stress management starts with identifying your sources of stress and developing strategies to manage them. One way to do this is to make a list of the situations, concerns or challenges that trigger your stress response. Take a moment to write down the top 10 issues you're facing right now. You'll notice that some of your stressors are events that happen to you while others seem to originate from within.

有效的压力管理是从识别你的压力源和制订管理策略开始的。一种方法是列出感到压力的形势、顾虑和挑战。花点时间写下你要面对的十大问题。你会发现你的一些压力来源于发生在你身上的事情，而其余的看起来却是源于压力。

External exasperations

外界的令人恼怒的事

External stressors are events and situations that happen to you. Some examples of external stressors include:

事件和发生在你身上的局面是外部压力源。一些例子包括:

Major life changes. These changes can be positive — a new marriage, a planned pregnancy, a promotion or a new house. Or they can be negative — the death of a loved one or a divorce.

-生活的重大变化。这些改变可是积极的——一场新婚，一个怀孕计划，一次晋升或一套新房子。可是负面的，爱人的去世或离婚。1

Environment. The input from the world around us can be a source of stress. Consider how you react to noises, such as a barking dog, or to too much or too little light in a room.

-环境。外界的影响是一个压力源。想一想你怎样回应噪音，比如只狂吠的狗，或者太亮或太暗的房间。

Unpredictable events. Out of the blue, uninvited houseguests arrive. Or you discover your rent has gone up or that your pay has been cut.

-无法预测的事件。不速之客的来到，租金的上升，薪水的减少。

Family. The occasional spousal spat, a teenager who refuses to cooperate or a nagging mother-in-law can all contribute to stress.

-家庭。偶然的夫妻争吵，一个不听话的孩子或唠叨的婆婆都促成压力。

Workplace. Common stressors at work include an impossible workload, urgent deadlines and a demanding boss.

-工作场所。常见的压力源包括一个完不成的工作量，急迫的期限和一个要求甚高的老板。

Social. Just think about going on a blind date and you probably start to sweat.

-社会的发展。想想去相亲，此时你可能已经开始流汗。

Strategies to manage external stressors include lifestyle factors such as eating a healthy diet, being physically active and getting enough sleep — which help boost your resiliency. Other helpful steps include asking for help from others, using humor, learning to be assertive, and practicing problem solving and time management.

管理外部压力的策略包括生活方式，如吃健康的食物，进行体育锻炼、充足的睡眠——这可以促进您的弹性。其他有用的步骤包括寻求别人的帮助，幽默，学会变得自信，练习解决问题和时间管理的能力。

Internal irritations

内部刺激

Not all stress stems from things that happen to you. Much of our stress response is self-induced. Those feelings and thoughts that pop into your head and cause you unrest are known as internal stressors. Examples of internal stressors include:

并不是所有的压力都来源于发生在你身上的事情。我们的许多压力感是自诱导的。那些情感和思绪突然进入你的头，并导致你不安的被称为内部刺激。内部压力的例子包括:1

Fears. Common ones include fear of flying, fear of heights and fear of public speaking.

-恐惧。常见的包括恐飞症，恐高症和害怕公众演说。

Uncertainty. Few people enjoy not knowing what might happen. Think about how you might react when waiting for the results of a medical test.

-不确定性。几乎没人享受不知道会发生什么事。想想你该做什么当你在等待体检结果。2

Beliefs. These might be attitudes, opinions or expectations. You may not even think about how your beliefs shape your experience, but these preset thoughts often set us up for stress. Consider the expectations you put on yourself to create a perfect holiday celebration or advance up the career ladder.

-信仰。这些态度、观点和期望。你可能甚至没有想过信念是如何塑造经验的，但是这些猜测常常使我们产生压力。细想独自表演为创造一个完美的节日庆典或在成名生涯的阶梯上前进一步的期望。1

The good news is that we have the ability to control our thoughts. The bad news is that our fears, attitudes and expectations have been our companions for a long time and it often takes some effort to change them. Strategies to manage internal stressors include reframing your thoughts, challenging negative thoughts, using relaxation techniques, and talking with a trusted friend or counselor.

好在我们有能力控制自己的思想。坏在我们的恐惧、看法和期望会伴随着我们很长时间，而且经常需要一些努力来改变他们。内部压力管理的策略包括重塑你的思想，挑战负面思想，利用放松技巧，和可信赖的朋友或顾问交谈。

Take the first step

迈出第一步

Recognizing a problem is the first step toward solving it. By beginning to identify and understand the sources of your stress, you've taken the first step in learning to better manage it. Manage it, not eliminate it. Stress is a fact of life. And that's OK. You can handle it.

认识到问题是解决问题的第一步。开始找到和理解你的压力的来源，你已经迈出第一步，并且在学习更好地管理它。管理，而不是消除。压力是生活的现实，所以没关系，你应付得来的。