14 心理咨詢 高潮對(duì)付你的重太感 五 (doc)
14. Managing Your Stress Learn to Relax One of the most valuable skills you can learn is how to relax. Relaxation activities help to reverse1 the physical reactions to stress. Some examples are: 　　Slow deep breathing,Yoga,Stretching,Massage2, Peaceful thoughts and Strolling3. Practicing relaxation techniques regularly will enable you to reach a state of peace during stressful times. Get Involved Sometimes getting involved in an activity can take your mind off your problems. Try to find new,uplifting4 activities which are playful and peaceful or return to a hobby which you once enjoyed. If you are interested in learning something new, think about taking an adult education class. Whether the activity be intellectual or physical, the objective5 is to have fun. 　　Another option to consider is volunteer work. There are many organizations which could benefit from your volunteer efforts. And, while helping others you help yourself, it often puts problems in perspective6 when you see others with greater needs. Select an organization which best represents your values and beliefs. You may also benefit from the associations you will make along the way. Caution: If the cause you've selected to support compounds7 your current stress, postpone your involvement until a less stressful time in your life. Get support; express your feelings When under stress, our emotions and feelings are affected. It is extremely beneficial to articulate8 those feelings to an ally9--a good friend or spouse who is willing to listen and support us. Often, just by sharing our feel ings, we can better understand and deal with them. Caring about others can help to reduce our stress; we all need to give and receive love, appreciation, and emotional support. We need to hug, laugh, and share our feelings with family, friends, and even our pets. Crying can also help release tension. It's a natural part of our emotional healing process. Now might be the time to extend your gratitude and love to those you value. You might also consider other “ creative” ways to express your feelings --such as through art, writing, music or dance. Get counseling10 if necessary Sometimes, the only way to cope with stress is with professional help. If you feel alone, helpless, or overwhelmed, get professional help. There are plenty of expertly trained resources to assist you through this difficult period in your life. Give yourself credit for having the strength to admit that you can not always do it alone--no one can. 沒(méi)法對(duì)付你的重壓感〔五〕 學(xué)會(huì)放松你能學(xué)會(huì)的最寶貴的技能之一是如何放松。放松活動(dòng)能幫你改變壓力造成的 生理反應(yīng)。以下是些放松的例子： 　　緩慢的深呼吸、瑜珈功、伸展運(yùn)動(dòng)、按摩、平和意念和散步。 定期練習(xí)放松的技巧，能使你在壓力大的時(shí)候達(dá)到一種寧?kù)o狀態(tài)。 參與有時(shí)候參與一種活動(dòng)能讓你忘卻煩惱。設(shè)法尋求參與新的、令人振奮的活動(dòng)。這些 活動(dòng)能使你快樂(lè)、平靜，也能使你重溫你的愛(ài)好。如果你喜歡學(xué)點(diǎn)新東西，可考慮上一 門(mén)成人教育課程。無(wú)論該項(xiàng)活動(dòng)是智力型的，還是體力型的，目的都是為了獲得樂(lè)趣。 　　另一可考慮的選擇是去做義務(wù)工作。有許多組織能夠從你的義務(wù)工作中獲得益處。 這樣在幫助別人的同時(shí)你也幫助了你自己，當(dāng)你看到他人有更大需求時(shí)，常常使你能正 確地看待問(wèn)題。選擇一個(gè)最能代表你的價(jià)值和信仰的組織。這樣，你也可以從同其交往 中得到益處。注意：如果你選擇支持的事業(yè)使你目前的壓力加劇了，那就推遲參與其活 動(dòng)，直到你生活中壓力減輕時(shí)再說(shuō)。 獲得幫助；表達(dá)自己的情感在壓力下，我們的情緒和情感都會(huì)受到影響。此時(shí)，向一位 伙伴——愿意傾聽(tīng)并支持我們的好朋友或配偶——傾訴是極其有利的。在許多情況下，通過(guò) 分享我們的情感，我們能夠更好地理解和應(yīng)對(duì)它們。 　　關(guān)心他人能有助于減輕我們的壓力；我們都需要愛(ài)人和被人愛(ài)，需要相互欣賞，需 要情感上互相支持。我們需要擁抱、大笑，與我們的家人、朋友、甚至我們的寵物分享 我們的情感。大哭也有利于減輕壓力，它是我們情感愈合過(guò)程中的本能部分。此時(shí)，或 許就是你對(duì)你所珍視的人表示感激和愛(ài)心的時(shí)候。 你或許還可以考慮用其他“創(chuàng)造性”的方法來(lái)表達(dá)你的情感——如通過(guò)藝術(shù)、寫(xiě)作、音樂(lè)或 者舞蹈。 有必要時(shí)尋求心理咨詢有時(shí)候?qū)Ω秹毫Φ奈┮晦k法是尋求專家?guī)椭?。如果你感到孤?dú)、 無(wú)助或者精神垮了，要去尋求專家?guī)椭Ｓ性S多訓(xùn)練有素的專業(yè)人員可幫助你度過(guò)生活 中的這道難關(guān)。如果你有勇氣承認(rèn)自己不可能總是單槍匹馬做好事情——誰(shuí)都不能——要認(rèn) 為這是自己的優(yōu)點(diǎn)。（完） 1.reverse[ρι5πΕ:σ]vt.從反面抵消，徹底改變 2.massage[5μ“σΒ:
14 心理咨詢 高潮對(duì)付你的重太感 五 (doc)