copingwithstress应对压力-healthinformationtranslations.docVIP

Coping with Stress Stress is an emotional and physical reaction to change. Everyone has stress. Stress can be positive and give you energy or it can be unhealthy and cause health problems. Stress for short periods may not affect you but stress over time can cause or make some illnesses worse, such as heart disease, stroke, high blood pressure, diabetes, irritable bowel syndrome, asthma or arthritis. Causes Causes of stress vary from person to person. Some common causes of stress can be a death of a family member, illness, taking care of your family, relationship changes, work, job change, moving and money. Even small things such as long waits or delays or traf?c can cause stress. Signs Some common signs of unhealthy stress: ? Feeling nervous, sad or angry ? Fast pounding heartbeat ? Hard time breathing ? Sweating ? Pain or tense muscles in the neck, shoulders, back, jaw or face ? Headaches ? Feeling tired or having trouble sleeping ? Constipation or diarrhea ? Upset stomach, lack of appetite or weight loss 1  应对压力 人感到压力，是情绪和身体上对外界变化作出的反应。压力人人都 有。压力可能产生积极作用，促使人积极奋进，也可能是不健康 的，导致疾病。压力持续时间不长，可能不会影响健康，但是长时 间处于压力下，可能引起疾病或使之恶化，例如心脏病、中风、高 血压、糖尿病、肠易激综合症、哮喘或关节炎。 原因 产生压力的原因，人与人不一样。产生压力的一些常见原因有亲人 死亡、疾病、照顾家庭、个人关系的变化、工作、职业变化、搬迁 和金钱。很小的事情也会产生压力，例如长时间等候或拖延或交通 堵塞。 症状 不利于健康的压力，有一些常见症状： ? 感到紧张、悲伤或愤怒 ? 心跳加重加快 ? 呼吸困难 ? 出汗 ? 颈、肩、背、颌 或面部疼痛或肌肉紧张 ? 头痛 ? 感到疲乏或睡眠困难 ? 便秘或腹泻 ? 胃不舒服、缺乏食欲或体重减轻 Coping with Stress. Simpli?ed Chinese. 1  Tips for Coping with Stress Watch for signs of stress. When they occur, try to avoid the cause or change how you react. Other helpful tips: ? Do something that relaxes you such as: deep and slow breathing, stretching exercises, yoga, a massage, meditation, listening to music, reading, a hot bath or shower. ? Get a hobby or do something you enjoy. ? Learn to accept things that you cannot change. ? Think positive. ? Set limits. Learn to say no. Take one thing at a time. ? Get 8 hours of sleep each night. ? Eat a healthy diet that includes fruits, vegetables,