压力和健康 Stress and Your Health(中英对照)

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关键词：压力、健康、应激、压力处理、stress、health、pressure、stress management

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您是否感觉压力过大？   c0 m" l* n0 i; S% r根据Health Canada (1996)统计，26％18岁以上的人承受着慢性的压力过大。 您是否也是其中之一呢？请做一个测试： 用“是（Y）”或“否（N）”回答下面的每个问题： , v; t1 R" N3 R. W7 w8 \$ ~7 q- G, Z2 [ / C7 Z1 H/ R  `& F9 t$ M. ? 您是否经常： 5 ]1 H; }+ z: H+ j· 忽略您的饮食？ · 试图自己做每一件事情？ · 容易发怒？ · 追求不现实的目标？ ( w" `+ D' Q' H· 看不到别人感到幽默有趣的事情？ ( A% z) n/ Z8 v# \$ \· 行为粗鲁？ · 对任何事情都“大惊小怪”？ " f' ]9 d8 p( K4 J8 |  i3 a· 事事依靠别人帮忙？ 7 i$ }0 F+ R" a5 I. }  x* Y· 抱怨事情太多头绪？ · 回避和自己意见不同的的人？ + W8 v& v  h& Y7 Y· 把事情压在自己心里？ · 忽视身体锻炼？ * ^( ]; B* r, ^· 很少有能支持你的朋友？ & D4 M7 ?5 R! ~) ?· 没有医生的建议就服用安眠药或镇静药？ $ a' O- ]6 N2 K* f3 l· 很少休息时间？ · 当等待的时候容易生气？ · 忽视压力造成的症状？ ' D: z! v2 m7 v· 把事情一拖再拖？ , p" W7 Z2 K) [! C' r7 j4 z· 觉得某些事情只有一种正确的做法？ ( j2 Z" m4 Q* \; B) x2 Y· 整天很少放松的时间？ ) w, s; R6 W( d& @% f& U· 传播闲言碎语？ · 整天忙碌不停？ · 花很多时间抱怨过去的事情？ · 无法在吵杂和拥挤中休息一会儿？ 0 C1 P8 x' c6 E% @ . e3 P# E( x  [7 m2 d' [ 如果您对上面的问题有14个以上的答案是“是（Y）”，您面对的压力就可能会导致健康问题。(Canadian Mental Health Association; 1996) 8 \1 D( U& i- q+ `# ]9 p, ]5 L压力过大会有什麽表现？ 很多人可能没有意识到自己的压力过大。这里是一些压力过大时心理和生理的表现。 3 U: P4 \6 o: c. ~% E" N% ?+ @0 v8 ] / h9 H( J0 K, r+ W 心理表现有： 4 l: `$ R, I/ u· 焦虑增加 · 注意力减退 · 混乱不清晰 · 难以做决定 ! j, o; S$ G, O· 疲倦感 + ]: p  O9 x$ `$ p7 X$ X· 脾气暴躁或易被激惹 4 T4 j! P0 \/ q7 K$ q! W· 缺乏动力 · 忧郁或缺乏幸福感 生理表现有： 3 L- C6 j. Y: I+ f; i4 d· 经常头痛 · 肌肉紧张 . T) h) o6 Z) {( F8 f$ p· 睡眠障碍 + g" Q4 U6 t$ U  D2 o  q* \# U3 Y9 C· 胃部不适 % ]& z, `8 F6 c6 ?( K# {· 食欲改变 · 血压增加 请注意：如果上述任何一种表现在几周内反复出现，你就应该咨询您的医生以确定这些表现是因为压力过大造成的还是其它原因造成的。 " i4 y" O: C0 k/ ?$ b 怎样减轻压力呢？ ! [4 O, E2 Y. p! E3 m( p- \7 q% Z这里是一些可能会帮助你更好地来处理压力的建议： , T, B0 ?& O% F5 f$ ?! L! T 5 ?5 N0 `4 P* Z$ H. C1 t# i: O · 练习正面思维 + ~9 ]* s3 r" t. r· 和您的家人、朋友和专业人员分享您的感受 · 保持健康饮食 3 k6 ~- \2 x) E· 定时锻炼身体 · 学习并进行放松练习（比如：静坐、瑜伽、太极、深呼吸练习） . J) k  ^' P3 q· 做您感觉享受的事情（比如：散步、听放松的音乐、祈祷、阅读、种花） % W& V' E( E$ j4 _- G% D9 I, `· 培养好的幽默感 0 K5 M4 w- I- ?6 L+ P9 l4 D· 对自己能做的和不能做的事情有正确现实的认识 7 j6 W4 D( h0 s) Y% c8 k) ?· 保持足够睡眠；按时作息 · 不要依靠喝酒、抽烟或吸毒来应对面临的问题 8 @, m. j' t* s! b$ [· 要求您的家庭医生介绍可以帮助您处理压力的专业人员给您 压力和健康的一些事实 : Y, F" h  ~: O  j& H久而久之，压力对身体的影响会导致疾病或使得一些疾病更复杂，例如： , g8 p9 f  F/ d* y+ @) c · 糖尿病 1 m: L  _7 K; J% q1 ~7 R8 e· 关节炎 1 M; z+ P, |& C/ q& d2 r· 哮喘 · 高血压 - q0 V+ \1 L& P0 S. C/ M· 心脏病／心绞痛 , F' x0 @# A( `- N  Q9 Y. A如果您本来就患有慢性疾病，您感觉压力过大的可能就更大。慢性疾病，比如糖尿病，要求很多生活方式的调整。应对慢性疾病需要的生理和情绪的挑战本身就是很大的压力。 2 l% ]: u( `+ \$ e, w( A8 r2 e6 P ( @! H" h# J( `# c, w请注意：研究已证明，如果压力调控适当，对慢性疾病的适应也就会更好。所以，找到合适的应对压力的方法是很重要的，可以改善您的生活质量。

Are you suffering from too much stress? According to Health Canada (1996), 26 % of people over the age of 18 said they were suffering from high chronic stress. 1 X' d3 d. O" v& G, v# k Are you at risk? Please take the stress test: Answer each question by marking Y (yes) or N(no) 0 j$ `" ^& o. h" o# \7 T - I* U% N8 _! N6 [2 e& p Do you frequently: 7 Q( X3 ~8 P0 a* K· Neglect your diet? · Try to do everything yourself? · Blow up easily? · Seek unrealistic goals? · Fail to see the humour in situation others find funny? · Act rude? · Make a “big deal” of everything? · Look to other people to make things happen? · Complain you are disorganized? · Avoid people whose ideas are different from your own? · Keep everything inside? · Neglect exercise? · Have few supportive relationships? · Use sleeping pills and tranquilizers without doctor’s approval? · Get too little rest? · Get angry when you are kept waiting? · Ignore stress symptoms? · Put things off until later? · Think there is only one right way to do something? · Fail to build relaxation time into your day? · Gossip? · Race through the day? · Spend a lot of time complaining about the past? · Fail to get a break from noise and crowds? 2 Y! I$ w2 w/ o! q( _- x1 S If you answered yes to 14 or more of these questions, then you may be at risk of feeling stressed that can lead to health problems. (Canadian Mental Health Association; 1996) : S) U; e; r/ p) d  I3 w What are the signs of stress? ! f6 J2 C; x8 \) I  Y0 `1 uMany people may be suffering from high stress and do not know it. There are psychological and physical signs of feeling stressed. : a: v# W  \/ l* f* P) v ( a" |$ F6 C5 s* ~" X* r. N7 ASome psychological signs include: ' ^! ~1 M3 v+ i0 s3 u% K' v• Increased anxiety : A( {' i  a: ^; j. e: p$ I6 q7 R• Poor concentration 4 }9 `! G6 T: W6 X• Confusion • Difficulty making decisions ' q4 K$ R8 r3 E7 z• Increased fatigue 7 A% C; b% l4 t% ~7 Y3 @• A short temper or irritability • Lack of motivation . x$ A: u; p/ D, J3 c• Depression or lack of happiness Some physical signs include: * J$ B0 X+ u. d9 t: i! \• Frequent headaches • Increased muscle tension ! L1 m$ ~. R3 q• Problems sleeping # E& v7 o4 q- @3 t) n6 L% N• Upset stomach 5 K9 o5 N8 V. R7 t+ {; B$ B9 s: |! V• Changes in appetite • Increased blood pressure ' d0 X& A- M- j! _- aImportant: If you are feeling any of these signs repeatedly for several weeks, you should consult with your doctor about whether these signs are related to stress or something else. $ q0 j4 I5 |, H! ~, s, ?- l ' K9 c, f' k% o How can I reduce stress? 1 T1 c  G# n/ k2 a Here are some suggestions that may help you to manage your stress better: - k6 \8 b+ v- Q $ g! O0 c: g# N • Practice thinking positively. • Share your feelings with supportive family, friends, and health care professionals. 2 g" C: R- Z$ g0 v2 ]5 q/ G• Maintain a healthy diet. . m& s; P5 i+ G% N$ r5 v8 X9 z• Exercise regularly. ( o* ~; V. e0 A4 i• Learn and practice relaxation exercises (i.e. ; s$ _( S# u/ E: a, U& @7 fmeditation, yoga, tai chi, deep breathing exercises). • Practice activities that you enjoy (i.e. going for " N6 B; j+ Q! ~7 awalks, listening to relaxingmusic, praying, reading, gardening). ) d" ?# N. L. W! y• Develop a good sense of humour • Be realistic about what you can and cannot do. • Get adequate sleep. Maintain a regular hour for + x# y1 K" x. Nbedtime. • Don’t rely on alcohol, drugs, or smoking to cope * l8 \6 H, P' N4 cwith problems. • Ask your doctor to refer you to a health care & b* z: d( F6 Jprofessional who can help you with stress management. / L, i2 L5 C& w" j# `' \5 K4 J5 ? % E7 b1 N. `" l) @) a Facts About Stress and Your Health Over time, the physiological strain that stress puts on your body, can contribute to the development or complication of several illnesses, for example: • Diabetes • Arthritis • Asthma • High Blood Pressure 9 d+ A8 y) p" }) {2 Z/ v' v+ j• Heart Disease/Angina , s- y+ H  M/ {5 a % v& }& K) C+ z- }8 [2 X% ]If you already suffer from a chronic illness, you may be at greater risk of feeling stressed. Chronic illnesses such as diabetes often require many lifestyle changes. The physical and emotional challenges of learning to manage a chronic illness can be very stressful. Important: Research has shown that if stress is managed well, there tends to be better adjustment and management of chronic illnesses. " g7 M0 q6 n4 p1 E  G4 m/ kTherefore, it is important to find ways of managing your stress that work well for you. This will help you to achieve a better quality of life.

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