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How to Reduce Stress
如何減輕壓力
Good morning! Today we look at how to reduce stress.
早上好！今天我們來看看如何減壓。
As you all know, life always has stresses, Ur, things which are causing us stress and living without stress is virtually impossible.
大家都知道，生活總是有壓力的，總有很多事情帶給我們壓力，沒有壓力的生活幾乎是不可能的。
So, if we have to live with stress, we may as well find out more about what it is, how we can deal with it and so on.
所以，既然我們不得不忍受壓力，不妨多了解它是什么，我們該如何處理它，等等。
What is stress, then? The term was originally used in physics to describe the force exerted between two touching bodies.
那么，什么是壓力呢？這個詞最初出現在物理學中，用來描述兩個相互接觸的物體之間的作用力。
That was strictly a term describing a physical reaction.
這是一個描述物理反應的術語。
Then in the 1930s, a doctor named Hans Selye, S-E-L-Y-E, first used this term to describe a human's reaction to a demand placed on it, pleasant or not.
20世紀30年代，一位名叫漢斯·塞爾葉(Hans Selye)的醫生第一次使用這個術語來描述被提出要求時，人類對其作出的反應，這個反應可能是愉快的，也可能是不愉快的。
And he included in this response, things like accelerated breathing, accelerated heart rate, increased blood pressure, muscle tension and so on.
他認為這個反應包括呼吸加快，心跳加速，血壓升高，肌肉緊張等。
Now, please notice that I said that stress can be pleasant or not, this response can also be pleasant or not.
請注意，我剛才說過，壓力可以是令人愉快的，也可以是不愉快的。這個反應也是如此。
And stress can be both negative and positive. Let's take a look at positive stress.
壓力可以是負面的，也可以是正面的。讓我們來看看正面壓力。
Positive stress occurrs in a life situation towards which one feels positively, things like Christmas or getting married are usually positive events, but still stressful, nonetheless.
正面壓力出現在積極的生活環境中。圣誕節或結婚通常是積極的事情，但仍然是有壓力的。
Another example is the pressure in a job can give some people incentive to work and excitement, but it still is stress.
另一個例子，工作中的壓力可以激勵人們工作，讓人興奮，但壓力仍然是壓力。
Negative stress is what most of us think of when we think of stress. And negative stress occurs logically enough in situations towards which one feels negatively.
負面壓力就是我們通常認為的壓力。同理，負面壓力通常出現在消極的情境中。
And those examples could be test-taking, a friend's death and so on.
這樣的情境可能是測試，朋友去世，等等。
But here a thing to remember is that stress in itself is not hazardous. Rather, the danger is in the individual's reaction to the stress.
但有一點需要記住，壓力本身并不危險。危險的是個體對壓力的反應。
So psychologists have found that if we develop appropriate ways to cope with stressful situations, individuals can reduce the physiological harm which is caused by stress, or which can be caused by stress.
心理學家發現，如果我們找到適當的方法來應對壓力，那么個體就可以減少因壓力引起的生理傷害，或者是壓力可能造成的生理傷害。
And that's what I want to talk a bit about today – what are these appropriate ways to deal with stress, how to minimize any negative reactions.
這就是我今天要講的內容——如何恰當處理壓力，如何減少消極反應。
The first thing that most psychologists suggest is to learn to recognize your own stress signals.
大多數心理學家建議的第一件事就是學會識別你自己的壓力信號。
We all have different types of stress signals, but individuals should monitor themselves for stress signals, so that they can focus on minimizing or acknowledging the stress before it gets out of control.
我們每個人都有不同類型的壓力信號，但每個人都應該監控自己的壓力信號，這樣他們就可以集中精力將壓力最小化或者承認壓力以免壓力失控。
And common early signs for many people include irritability, insomnia, weight loss or even weight gain, smoking, drinking, increases in small errors,
很多人的早期癥狀包括易怒，失眠，體重減輕，甚至體重增加，吸煙，酗酒，小錯誤更頻繁，
all kinds of things that people get which could be an early signal of stress.
以及各種各樣的事情，這些都可能是壓力的早期信號。
