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How to Reduce Stress
如何减轻压力
Good morning! Today we look at how to reduce stress.
早上好！今天我们来看看如何减压。
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，生活总是有压力的，总有很多事情带给我们压力，没有压力的生活几乎是不可能的。
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，既然我们不得不忍受压力，不妨多了解它是什么，我们该如何处理它，等等。
What is stress, then? The term was originally used in physics to describe the force exerted between two touching bodies.
那么，什么是压力呢？这个词最初出现在物理学中，用来描述两个相互接触的物体之间的作用力。
That was strictly a term describing a physical reaction.
这是一个描述物理反应的术语。
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世纪30年代，一位名叫汉斯·塞尔叶(Hans Selye)的医生第一次使用这个术语来描述被提出要求时，人类对其作出的反应，这个反应可能是愉快的，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.
他认为这个反应包括呼吸加快，心跳加速，血压升高，肌肉紧张等。
Now, please notice that I said that stress can be pleasant or not, this response can also be pleasant or not.
请注意，我刚才说过，压力可以是令人愉快的，也可以是不愉快的。这个反应也是如此。
And stress can be both negative and positive. Let's take a look at positive stress.
压力可以是负面的，也可以是正面的。让我们来看看正面压力。
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.
正面压力出现在积极的生活环境中。圣诞节或结婚通常是积极的事情，但仍然是有压力的。
Another example is the pressure in a job can give some people incentive to work and excitement, but it still is stress.
另一个例子，工作中的压力可以激励人们工作，让人兴奋，但压力仍然是压力。
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.
负面压力就是我们通常认为的压力。同理，负面压力通常出现在消极的情境中。
And those examples could be test-taking, a friend's death and so on.
这样的情境可能是测试，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.
但有一点需要记住，压力本身并不危险。危险的是个体对压力的反应。
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.
心理学家发现，如果我们找到适当的方法来应对压力，那么个体就可以减少因压力引起的生理伤害，或者是压力可能造成的生理伤害。
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.
这就是我今天要讲的内容——如何恰当处理压力，如何减少消极反应。
The first thing that most psychologists suggest is to learn to recognize your own stress signals.
大多数心理学家建议的第一件事就是学会识别你自己的压力信号。
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.
我们每个人都有不同类型的压力信号，但每个人都应该监控自己的压力信号，这样他们就可以集中精力将压力最小化或者承认压力以免压力失控。
And common early signs for many people include irritability, insomnia, weight loss or even weight gain, smoking, drinking, increases in small errors,
很多人的早期症状包括易怒，失眠，体重减轻，甚至体重增加，吸烟，酗酒，小错误更频繁，
all kinds of things that people get which could be an early signal of stress.
以及各种各样的事情，这些都可能是压力的早期信号。
