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You can consider ways to protect yourself when you start seeing these signs coming on.
看到這些跡象，你就可以考慮保護(hù)自己的方法。
So you might decide to withdraw from a stressful situation or reward yourself with equal amounts of low stress activity time.
你可能會(huì)選擇從一個(gè)緊張的狀態(tài)中走出來，或者用同樣數(shù)量的低壓力活動(dòng)時(shí)間來補(bǔ)償自己。
That's really the first important way to deal with stress appropriately.
這是恰當(dāng)處理壓力的第一個(gè)重要方法。
The second important way to deal with stress is to pay attention to your body's demands.
處理壓力的第二個(gè)重要方法是關(guān)心你身體的需求。
Most psychologists are finding that a good exercise program, good nutrition, decreases the amount of stress, or the effect of stress on the body or in the mind.
大多數(shù)心理學(xué)家發(fā)現(xiàn)，恰當(dāng)?shù)腻憻捰?jì)劃，合理的營養(yǎng)，可以減少壓力，或者降低壓力對(duì)身體或大腦的影響。
And this seems quite apparent because exercise can provide a stress-free environment away from your usual stresses and it keeps your body busy and preoccupied with non-stressful things.
這似乎很明顯，因?yàn)殄憻捒梢宰屇氵h(yuǎn)離壓力，讓身體動(dòng)起來，專注于無壓力的事情。
OK, the third thing to reduce stress is to make plans and act when appropriate.
好的，第三個(gè)要減少壓力的方法，就是在適當(dāng)?shù)臅r(shí)候制定計(jì)劃并采取行動(dòng)。
What is suggested is that rather than wasting energy on worrying, an individual can direct his or her energy to plan the steps and act.
建議大家不要把精力浪費(fèi)在擔(dān)憂上，而應(yīng)該將精力用于制定計(jì)劃和采取行動(dòng)。
And often, just the planning of the action helps to reduce the stress, because it reduces the worrying.
通常，做一下行動(dòng)計(jì)劃就有助于減輕壓力，因?yàn)檫@可以減少憂慮。
And also the results of the plans or action may serve to remove or weaken the original cause of the stress.
此外，制定計(jì)劃或采取行動(dòng)可能會(huì)消除或削弱壓力的根源。
Please notice that I just now said "when appropriate". And this next suggestion has to do with that idea of when appropriate.
請(qǐng)注意，我剛才說“適當(dāng)?shù)臅r(shí)候”。下一個(gè)建議和這一點(diǎn)有關(guān)。
The third suggestion was to make plans and act when appropriate, rather than just sit around and worry.
第三個(gè)建議是在適當(dāng)?shù)臅r(shí)候制定計(jì)劃并采取行動(dòng)，而不是就坐在那里擔(dān)心。
But the fourth plan, or fourth idea, says to learn to accept situations which are out of your control.
但是第四個(gè)計(jì)劃，或者說第四個(gè)想法，就是學(xué)會(huì)接受那些你無法控制的情況。
These two then go hand in hand.
然后這兩個(gè)方法雙管齊下。
You can make plans and act when it's appropriate,
你可以在適當(dāng)?shù)臅r(shí)候制定計(jì)劃和行動(dòng)，
but when it's not appropriate, or when it's impossible, the only way is to learn to accept that some things are unchangeable and out of your hands.
但是不合適時(shí)，或者不可能制定計(jì)劃的時(shí)候，唯一的方法就是學(xué)會(huì)接受一些事情不可改變，不可控制這樣的事實(shí)。
So, for example, if you are in traffic, lateness caused by traffic is out of your hands.
所以，比如，如果你遭遇堵車，因?yàn)槎萝嚩t到就是無法控制的。
There's no sense in getting really crazy about that. If you do so, it only increases your stress to waste energy trying to resist what's inevitable or what can't be avoided.
這時(shí)生氣著急就沒有意義了。如果你這樣做，只會(huì)增加壓力，讓你浪費(fèi)精力去對(duì)抗不可避免或者無從回避的事情。
The last item that psychologists suggest is to pace your activities. By "pace", I mean giving yourself some manageable tasks to do at a reasonable speed.
心理學(xué)家建議的最后一個(gè)項(xiàng)目是為自己的活動(dòng)定速。“定速”的意思是給自己一些可以完成的任務(wù)，以合理的速度完成。
That is, you go at a speed that you can handle, break your task into manageable parts, rather than try to deal with the whole task all at once.
也就是說，你以自己能適應(yīng)的速度做事，將任務(wù)分解成可完成的部分，而不是一次性處理整個(gè)任務(wù)。
So, as an example in your lives as students, a whole term paper might feel overwhelming.
舉一個(gè)學(xué)生生活中的例子，一篇完整的學(xué)期論文可能會(huì)讓你感到難以承受。
But if you say to yourself, today I'm going to the library and gather resources, tomorrow, I'm going to read three articles, and so on,
但如果你對(duì)自己說，今天我要去圖書館，收集資料；明天，我要讀三篇文章，等等；
you'll have broken this one large task, that's writing a term paper, down into many smaller and more manageable tasks.
把寫學(xué)期論文這一項(xiàng)大任務(wù)分解，分割成一些更小更易于完成的任務(wù)。
This will certainly reduce your stress. Ok. Having said all these, I want you to remember that the problem is not in the stressful experiences themselves.
這會(huì)減少你的壓力。說了這么多，我想讓你們記住，問題不在壓力體驗(yàn)本身。
We all experience stress and stressful events. The problem is in our reactions to these experiences.
我們都經(jīng)歷過壓力和壓力情境。問題在于我們對(duì)這些經(jīng)歷的反應(yīng)。
And each of us has our own limits for stress and our own ways of coping with stress.
我們每個(gè)人都有自己的壓力極限和應(yīng)對(duì)壓力的方法。
So long as we have our own appropriate ways, stress or stressful situations can certainly be dealt with.
只要我們的方法合適，壓力或壓力情境的問題就一定能得到解決。
Ok. That's all for today's lecture. See you next week.
今天的課就到這里。下周見。
