19 心理咨詢(xún) 設(shè)法對(duì)付你的重壓感 三(doc)
19. Managing Your Stress Put problems in perspective1 Sometimes we worry about things that never happen. In reviewing the problems causing you stress, think about the advice you would give a friend in the same situation. How important is the situation in the course of 2 your life? In a year? In a week? Decide what is worth struggling for and let go of unimportant hassles3.Research has shown that the act of writing about an event has helped individuals cope with trauma4 or stressful times. Writing for some people can be therapeutic5 and may help put problems in perspective.You may want to keep a personal journal6 where you can express your deepest thoughts and feelings. You do not have to write well. Just try to let your thoughts and feelings flow uninhibited7, without judgement. Keep a positive attitude If you are someone who tends to focus on the negative, thinking positively may be a new skill for you. One way to keep a positive attitude about yourself is by writing down and saying several affirmations8.Affirmations are strong, supportive statements about yourself such as “ I am a confident and capable person who can handle challenges.” It's hard to feel defeated when your self-talk is positive.Another technique for reducing stress is positive visualization9. When confronted with a problem, try to visualize the outcome that you want.This technique is used by sport professionals with tremendous success. You too can champion10 your cause by mentally11 picturing positive results.Sometimes people are faced with unfortunate circumstances that can not be changed. In these instances, it may help to think about some of the assets and resources that you have that can support you and help you cope(e.g.family, friends, skills, education, money, good health). 正確地看問(wèn)題 有時(shí)候，我們擔(dān)心的事情從未發(fā)生過(guò)。在思考導(dǎo)致你感到緊張壓力的問(wèn)題時(shí)，不妨想 想在相同情況下，你會(huì)給朋友什么樣的勸告？這種情況在你的一生中、一年中、一周中 到底有多么重要？然后決定什么是值得你拼搏的，那些不甚重要的煩擾就別去管了。研 究表明，對(duì)一個(gè)事件的描寫(xiě)有助于人們度過(guò)身心受到傷害或感到緊張的情景。對(duì)于一些 人來(lái)說(shuō)寫(xiě)作可起到治療作用，有助于正確看待問(wèn)題。你可以用日記來(lái)表達(dá)自己內(nèi)心深處 的想法和感受，你不必非得寫(xiě)好，只是讓你的思想和情感不受任何阻礙地涌出，不加任 何評(píng)判！ 持積極的態(tài)度 如果你是一位看待事物較為消極的人，那么采取積極的態(tài)度對(duì)你來(lái)說(shuō)就會(huì)是一種新的 技能。使你自己持積極態(tài)度的一種方法是：寫(xiě)下來(lái)并說(shuō)出幾句肯定自己的話(huà)。你要堅(jiān)定 地鼓勵(lì)自己，比如：“我是一個(gè)有信心、有能力的人，我能夠應(yīng)付挑戰(zhàn)?！碑?dāng)你的自言自 語(yǔ)是積極向上的時(shí)候，你就很難有被擊敗的情緒。另一種減輕壓力的技巧是擁有積極的 想象力。當(dāng)面臨一個(gè)問(wèn)題時(shí)，試圖去想象你想要的結(jié)果。這種技巧是職業(yè)運(yùn)動(dòng)員經(jīng)常使 用的，而且是非常成功的。你也可以想象積極的結(jié)果，以取得事業(yè)的成功。有時(shí)候，人 們會(huì)面臨無(wú)法改變的不幸。在這種情況下，有助于你的做法可以是：想一想你所擁有的 能支持并有助于你克服困難的財(cái)富和資源（例如：家庭、朋友、技能、教育、錢(qián)財(cái)、好 的身體）。 1.inperspective[πΕ5σπεκτιπ]觀察合理地 2.inthecourseof在…期間，在…過(guò)程中 3.hassle[5η“σλ]n.[美口]問(wèn)題，麻煩 4.trauma[5τρΧ:μΕ]n.(心理上、精神上的)創(chuàng)傷 5.therapeutic[ΩερΕ5πφυ:τικ]adj.治療的 6.journal[5δ
19 心理咨詢(xún) 設(shè)法對(duì)付你的重壓感 三(doc)