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Confronting Stress
直面壓力
Stress is defined as the body's response to any demand made upon it. Long ago, stress was a matter of survival. Increased pulse, breathing, and alertness kept our ancestors ready for dangers and prepared them to "run or fight".
壓力被定義為人體根據外部需求產生的一種反應。在遠古時代，壓力使我們生存。加快跳動的脈搏和心跳以及警戒讓我們的祖先對危險做出準備，并決定是戰是逃。
Today stress result from negative and positive events. A job promotion or graduation from college can be a positive stressful event. A job loss, financial troubles, or a death in the family can be a negative stressful event. Despite the different times, our body's reaction remains the same as the caveman's.
如今，壓力來源于一些正面或負面的事件。工作晉升或大學畢業帶來的壓力都是積極的，而失業，經濟問題或者家庭成員死亡帶來的壓力都是消極的。盡管所處年代不同，但我們身體上的反應和前人是一樣的。
Some of the effects that we experience from stress can include: depression, or feeling really sad about nothing in particular; anxiety, or a fear that makes you feel tense or nervous; anger, or a feeling of hostility towards persons or events; panic, or a feeling of losing control. Symptoms can include panic, sweating, dizziness, breathlessness, and palpitations. Stress can lower our immune systems and make our bodies more susceptible to infections, colds, and flu.
壓力可產生以下后果：失落—莫名的傷感，焦慮—使你感到緊張的恐懼感，憤怒，對人對事抱有敵意，恐慌--感到失去控制。癥狀包括：恐慌流汗，頭暈眼花，呼吸無力以及心慌氣短。壓力會降低我們免疫系統的能力，使我們更容易受到感染以及感冒和流感的侵襲。
Stress will always be a part of your life. It is important to recognize what gives you stress and learn how to control your responses to those thing that cause stress.
壓力在生活中一直存在。很重要的一點就是要知道壓力來自哪里，并且學會怎樣控制面臨壓力時的反應。
Here is a list of the top ten stress-busters that you can use to manage your own stress:
下面列出了十個減壓良方：
1. Try not to "self-medicate" with diet formulas, alcohol, or over-the-counter medicines such as sleeping pills. Covering up a problem can make the stress even worse.
1. 不要試著用飲食配方，酒精或安眠藥等非處方藥來自我治療。掩蓋問題反而會增加壓力。
2. Do something just for yourself. A trip to the hair salon, or having a massage can do wonders when you're under a lot of stress.
2. 為自己做點事情。去次發廊或者做次按摩都會在你感到壓力時有所幫助。
3. Eat at least one hot meal a day. Good nutrition is important because it gives your body the fuel it needs to deal with daily stress.
3. 每天至少吃一次熱餐。營養均衡十分關鍵，因為它為你的身體提供解決日常生活壓力的能量。
4. Share how you are feeling with someone you can trust and who will listen to you. There is an old saying that "A joy shared is doubled, and a sorrow shared is halved."
4. 與你信任的人或者能夠傾聽你故事的人分享下你的感受。常言道“快樂因分享而倍增, 憂傷因分享而減半。”
5. Exercising at least three days per week for at least 30 minutes each time improves your fitness and your sense of well being.
5. 每周至少運動三天，每次至少30分鐘，這可以增強你的體質并使你感覺自我良好。
6. If you are a smoker, stop smoking and start breathing clean air. Smoking and stress are a dangerous combination.
6. 如果你吸煙，那就戒了吧，呼吸下新鮮空氣。在有壓力時吸煙后果很危險。
7. If you are a coffee or cola lover, cut down on these and other drinks that contain caffeine.
7. 如果你喜歡喝咖啡或者可樂，那就不要再喝這些含有咖啡因的飲料了。
8. Learn and use relaxation exercises such as yoga, meditation, or other stress-relieving activities of interest to you
8. 學習進行一些有益放松的運動，例如瑜伽，冥想或者其他你感興趣的解壓活動。
9. Laughter is the best medicine. It is. Laughing releases chemicals in the brain that help promote a relaxation response. Rent a comedy from a video store. Share it with friends and laugh your stress away.
9. 笑容是解壓的特效藥。真是這樣。大笑使大腦釋放化學物質，它可以生成一種放松的反應。去音像店租一張喜劇影片。和你的朋友們一起觀看并把壓力笑走。
10. Get regular physical exams. Your healthcare provider can spot health problems related to stress and can provide you with suggestions.
10. 定期檢查身體。你的健康醫師可以指出與壓力相關的健康問題，并提供良好的建議。
