Introduction 简介

Remember: stress is a normal part of life - it is only a problem when it causes long-term disruption or illness. Normal stress levels can energise and motivate us, directing our behaviour in useful ways.

记住：压力是生活的正常部分--只有当它造成**的干扰或疾病时才是一个问题。正常的压力水平可以给我们带来活力和动力，以有益的**指导我们的行为。

However, in most modern lifestyles, the pressures on people are immense and most people find themselves having to find ways of coping with stres**ul situations in their everyday lives.

然而，在大多数现代生活**中，人们的压力是巨大的，大多数人发现自己不得不在日常生活中找到应对压力情况的方法。

Two ways to reduce stress: a biological approach or a psychological approach.

**压力的两种方法：生物方法或心理方法。

A biological approach might involve drugs or biofeedback.

生物方法可能涉及药物或生物反馈。

A psychological approach involves psychotherapy to change cognitive and emotional responses to situations.

心理方法涉及心理治疗，以改变对情况的认知和情绪反应。

It has been found that women tend to use more emotional strategies - changing the way they think about a situation - to try to cope with stress, while men tend to focus more on changing the situation they see as a problem.

人们发现，女性倾向于使用更多的情感策略--改变她们对某种情况的思考**--来试图应对压力，而男性则倾向于更注重改变他们认为是问题的情况。

Coping with stress can be difficult. It takes time and effort to find new strategies and it can be very hard to overcome the effects of past experience - but a wide range of succes**ul therapies for the treatment of stress is now open to people.应对压力可能是困难的。找到新的策略需要时间和努力，而且要克服过去**的影响可能非常困难--但现在有一系列成功的治疗压力的疗法向人们开放。

On top of this, the problems of being overloaded at work and stress-related illnesses are now far better understood.

除此之外，现在人们对工作中的超负荷和与压力有关的疾病的问题有了更好的理解。

Coping with stress - biological approaches 应对压力--生物方法

These methods of dealing with stress focus on ways to minimize and control the body's alarm reactions by direct intervention in the body's chemistry.

这些处理压力的方法着重于通过直接干预身体的化学反应来尽量**和控制身体的报**反应。

These methods are appropriate for people in acute stress states or those who need rapid treatment because they may be vulnerable to heart attack, stroke or blood pressure problems.

这些方法适合于处于急性压力状态的人或那些需要快速治疗的人，因为他们可能容易出现心**、中风或血压问题。

Drug treatments may include the use of anti-anxiety drugs, such as benzodiazepines (BZs). Benzodiazepines are also known as 'tranquillizers'; examples are Valium, Librium and Mogadon. These drugs can reduce general arousal and anxiety levels and also help to treat insomnia. There is a danger that people may develop dependence on these drugs.

药物治疗可能包括使用抗焦虑药物，如苯二氮卓类药物（BZs）。苯二氮卓类药物也被称为 "镇静剂"；例子有安定、利眠宁和莫加顿。这些药物可以**一般的唤醒和焦虑水平，也有助于治疗失眠。人们有可能对这些药物产生依赖性。

Other drugs used to treat symptoms of stress include beta-blockers. These can reduce levels of physiological arousal, heart rate and blood pressure.

其他用于治疗压力症状的药物包括β-阻断剂。这些药物可以**生理性唤醒、心率和血压的水平。

Another biological approach is biofeedback. The person holds a monitor to measure pulse and blood pressure - they then practice meditation and relaxation techniques to reduce their level of arousal. The results are fed back to them by computer so that they can see how well they are doing. In this way, a person can learn to control their level of physiological arousal, reducing the effects of stress.

另一种生物学方法是生物反馈。人们手持显示器测量脉搏和血压，然后练习冥想和放松**，以**他们的唤醒水平。结果通过电脑反馈给他们，以便他们可以看到自己做得如何。通过这种**，一个人可以学会控制他们的生理唤醒水平，**压力的影响。

Coping with stress - psychological approaches 应对压力--心理学方法

The simplest psychological approaches to reducing the symptoms of stress are relaxation and meditation techniques.

**压力症状的最简单的心理学方法是放松和冥想技术。

Progressive muscle relaxation can reduce physical tension and meditation can reduce anxieties. The effects of these techniques tend to be pretty short-lived though, so to be effective they need to become a regular part of a person's lifestyle.

渐进式**放松可以**身体紧张，冥想可以**焦虑。但这些**的效果往往是相当短暂的，所以要想有效，它们需要成为一个人生活**的常规部分。

Other psychological approaches - cognitive-behavioural approaches - focus on training a person in new ways of thinking and behaving.

其他心理学方法--认知行为方法--侧重于训练一个人的新思维和行为**。

For example: Kobasa's hardy personality theory has led to the development of training in 'hardiness'. This is about gaining a sense of control over a situation.

比如说。科巴萨的坚韧个性理论导致了 "坚韧 "训练的**。这是关于**对某种情况的控制感。

In this type of training, the person has to identify stres**ul situations then analyse them for specific sources of stress - they then work out ways of dealing with those stressors in different ways, seeing them as challenges rather than problems.

在这种类型的训练中，人们必须识别压力情况，然后**它们的具体压力来源--然后他们找出以不同**处理这些压力源的方法，将它们视为挑战而不是问题。

It might be that the challenges to an individual in a situation are too great and so they are encouraged to take control by only accepting challenges they are able to cope with. They may be encouraged to train in new skills so that they can meet more difficult challenges.

可能是在某种情况下对个人的挑战太大，所以鼓励他们通过只接受他们能够应付的挑战来控制。他们可能被鼓励训练新的技能，以便能够应对更困难的挑战。

In the 1980s, Meichenbaum came up with the idea of 'stress inoculation training' (SIT).

在20世纪80年代，Meichenbaum提出了 "压力接种训练"（SIT）的想法。

The difference with this approach is that it is meant to be a preventative measure to reduce levels of stress in the first place.

这种方法的不同之处在于，它旨在成为一种预防措施，首先**压力水平。

In this type of training, people draw up a detailed analysis of all the sources of stress in their lives and think about their previous coping strategies. In the next stage, people are given 'skills training' and asked to practice these. Skills training might involve examination techniques, interpersonal skills or time-management.

在这种类型的培训中，人们对他们生活中的所有压力来源进行详细**，并思考他们以前的应对策略。在下一阶段，人们将接受 "技能培训"，并被要求练习这些技能。技能训练可能涉及考试**、人际交往**或时间管理。

People are encouraged to apply the new skills they have learned to real situations and follow-up sessions check progress.

人们被鼓励将他们所学到的新技能应用到实际情况中，并在后续会议上检查进展情况。

SIT has been very popular with large businesses and corporations with large numbers of employees in stres**ul jobs.

SIT在有大量从事紧**作的员工的大企业和**中非常受欢迎。

The approaches outlined above aim to reduce stress by reducing the gap between the demands placed on a person and their perception of their ability to cope.

上述方法旨在通过**对一个人的要求和他们对自己应对能力的看法之间的差距来**压力。

By closing that gap, a person's confidence increases and the stress they feel is reduced.

通过缩小这种差距，一个人的信心会**，他们感受到的压力也会**。

In this type of therapy, the therapist helps the person to be objective about the sources of stress and to develop new ways of dealing with stres**ul situations.

在这种类型的治疗中，治疗师帮助当事人客观地看待压力的来源，并**出处理压力情况的新方法。

Psychological approaches have also been applied in 'anger management' courses since anger has been found to increase vulnerability to heart disease. These courses challenge a person's views of themselves and others.

心理方法也被应用于 "愤怒管理 "课程，因为已经发现愤怒会**对心脏疾病的脆弱性。这些课程挑战一个人对自己和他人的看法。