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  3. Ways to Handle Stress This may come as a surprise, but you need stress in your life. Leading stress management experts say t

Ways to Handle Stress This may come as a surprise, but you need stress in your life. Leading stress management experts say t

admin2012-01-27  24
问题                        Ways to Handle Stress
    This may come as a surprise, but you need stress in your life. Leading stress management experts say that life without stress would be dull and unexciting. Stress adds flavor, challenge, and opportunity to life. However, too much stress can seriously affect your physical and mental well-being. A major challenge in today’s stress-filled world is to make the stress in your life work for you instead of against you.
    In today’s hectic, fast-paced world and with the booming economy, stress is our constant companion. It comes from mental or emotional activity and physical activity. Too much emotional stress can result in physical illness, such as high blood pressure, ulcers (溃疡), asthma (哮喘), irritable colon (过敏性 大肠炎), headaches, or even heart disease. On the other hand, physical stress from work or exercise rarely causes such ailments. In fact, physical exercise can help you to relax and to handle your mental or emotional stress.
    Hans Selye, M.D., a recognized expert in the field, has defined stress as a "non-specific response of the body to a demand". The key to reducing stress is learning how our bodies respond to those demands. When stress becomes prolonged or particularly frustrating, it can become harmful — causing distress or "bad stress". Recognizing the early signs of distress and then doing something about them can make a significant difference in the quality of your life.
    In order to use stress in a positive way and prevent it from becoming distress, you should be aware of your own reactions to stressful events. The body responds to stress by going through specific stages: alarm, resistance, and exhaustion. Muscles tense, blood pressure and heart rate rise, and adrenaline (肾 上腺素) and other stress-triggered hormones that increase the level of alertness are released. If the stress-causing conditions continue, your body will need time to make repairs, and if mat happens, you eventually may develop a physical problem that is related to stress, such as migraine headaches, high blood pressure, backaches, or insomnia. That’s why when stress occurs it’s important that you recognize and deal with it in a positive way.
    While it’s impossible to live completely free of stress and distress, it is possible to prevent some distress as well as to rninimize its impact when it can’t be avoided. The U.S. Department of Health and Human Services offers the following suggestions for ways to handle stress.
Try Physical Activity
    When you’re nervous, angry or upset, try releasing the pressure through exercise or physical activity. Running, walking, playing tennis, or working in your garden are just some of the activities you might try. Physical exercise will relieve your anxiety and worry and help you relax. Your body and your mind will work together to ease the stress in your life.
Share Your Stress
    It helps to talk with someone about your anxieties and worries. Perhaps a friend, family member, teacher, or counselor can help you achieve a more positive perspective on what’s troubling you. If you feel your problem is serious, you might seek professional help from a psychologist, psychiatrist or social worker. Knowing when to ask for help is a positive step in avoiding more serious problems later.
Take Care of Yourself
    You should make every effort to eat well and to get enough rest. If you’re irritable and tense from lack of sleep, or if you’re not eating properly, you’ll be more vulnerable to stressful situations. If stress repeatedly keeps you from sleeping, you should consult your doctor.
Make Time for Yourself
    Schedule time for both work and recreation. Don’t forget, play can be just as important to your overall well-being as work. You need a break from your daily routine to just relax and have fun. Go window-shopping, or work on a hobby. Allow yourself at least a half hour each day to do something you enjoy.
Make a List of the Things You Need to Do
    Stress can result from disorganization and a feeling that "there’s so much to do, and not enough time". Trying to take care of everything at once can be overwhelming, and as a result, you may not accomplish anything. Instead, make a list of everything you have to do, then do one thing at a time, checking off each task as it is completed. Give priority to the most important tasks and do those first.
Go Ahead and Cry
    A good cry can be a healthy way to bring relief to your anxiety. It might even help yon avoid a headache or other physical consequence of anxiety and stress.
Create a Quiet Scene
    You can’t always run away, but you can allow yourself a mental "get-away". A quiet country scene painted mentally, or on canvas, can transport you from the tension of a stressful situation to a more relaxing frame of mind. You also can create a sense of peace and tranquility by reading a good book or listening to beautiful music.
Avoid Self-medication
    While you can use prescription or over-the-counter medications to relieve stress temporarily, they do not remove the conditions that caused the stress in the first place. In fact, many medications may be habit-forming and also may reduce your efficiency, thus creating more stress than they eliminate. They should be taken only on the advice of your doctor.
Relax
    The best strategy for reducing or avoiding stress altogether is to learn how to relax. Unfortunately, many people try to relax at the same pace that they lead the rest of their lives. That doesn’t work. Instead, try tuning out your worries about time, productivity and "doing right". Here are several relaxation techniques you may find helpful:
    You should take a deep breath and exhale to help calm your mind, counter your body’s natural stress reaction and improve your response.
    You should laugh. Many stress management experts advocate laughter as a relaxation technique for relieving tension.
    You should take a warm bath or shower. Whether you prefer bubble baths or long hot showers, this is an excellent way to relax after a stressful day.
    You should try progressive muscle relaxation. Individually contract and relax each muscle group of your body. Begin by tensing your toes for 10 seconds, then relax them for 20. Work all the way up your body, alternately tensing and relaxing, and finish with your facial muscles.
    By learning the "art" of relaxation, you’ll find satisfaction in just "being", without trying or striving. Your focus on relaxation, enjoyment and health will reduce stress, anxiety and worry in your life. The result is, you will be calmer, healthier and happier.
How do you create a sense of peace to release the stress according to the passage?
选项 A、By watching TV.
B、By going shopping.
C、By talking with friends.
D、By listening to beautiful music.
答案D
解析 本题涉及到缓解压力的一个方法：营造平和的情境。该句提到，你可通过读一本好书或听听优美的音乐来创造安静平和的感觉，故答案为[D]。前三个选项中的看电视、购物、与朋友交谈均与营造安静的情境不符，故排除。
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