Stress and Heart Disease
Life without stress would be boring. Some types of stress, such as physical activity, 实际上可以帮助你放松和处理精神或情绪压力. When stress is prolonged or particularly frustrating, however, it can become harmful – causing distress or "bad stress.“太多的痛苦会严重影响你的身心健康, causing high blood pressure, ulcers and even heart disease.
挑战在于让生活中的压力为你所用,而不是与你作对. Here are some suggestions on how to handle stress.
Get Active
当你紧张、生气或沮丧时,把压力释放出来 physical activity. Possible activities include running, walking, playing tennis, swimming, yoga, gardening or even cleaning the house. 体育活动通常会缓解紧张,让你放松. Remember, your body and mind work together.
Get Support
和别人谈谈你的担忧和担忧会有所帮助. Perhaps a friend, family member, 牧师或医疗保健提供者可以帮助你从不同的角度看待你的问题. If you feel your problem is serious, seek professional help from a psychologist, psychiatrist or social worker.
Learn to Accept
如果一个问题超出了你的控制范围,目前无法改变,不要与之抗争. 学会接受现在的现状,直到你可以改变它的时候. Remember the Serenity Prayer, 最常被认为是神学家莱因霍尔德·尼布尔说的:“上帝, grant me the serenity to accept the things I cannot change; courage to change the things I can; and wisdom to know the difference."
Be Good to Yourself
You are special. Get enough rest and eat well. 如果你因睡眠不足或饮食不正确而烦躁和紧张, you will be less able to deal with stressful situations.
Make Time for Fun
Schedule time for both work and recreation. 对你的健康来说,玩耍和工作一样重要——你需要从日常工作中休息一下,放松一下,享受一下.
Participate
避免无聊、悲伤和孤独的一个方法就是呆在有活动的地方. Get involved and become a participant. 例如,在社区或志愿者组织提供服务. Help yourself by helping other people. 融入这个十大赌博平台排行榜,融入你周围的人,你会发现他们会被你吸引. 你正在结交新朋友、享受新活动的路上.
Check Off Your Tasks
试图一次处理好所有的事情似乎会让人不知所措, and as a result, you may not accomplish anything. 相反,把你的任务列一个清单,然后一次做一个,完成后检查它们. 优先处理最重要的事情,然后先做那些事情.
Try Cooperation Instead of Confrontation
It's better than fighting and always being "right.双方互相迁就会减少压力,让双方都感觉更舒服.
Know It's OK to Cry
A good cry can be a healthy way to relieve anxiety, 它甚至可以预防头痛或其他身体后果. Take some deep breaths – they also release tension.
Create a Quiet Space
A quiet country scene painted mentally, or on canvas, can take you out of the turmoil of a stressful situation. 通过读一本好书或听美妙的音乐来改变环境,创造一种和平与安宁的感觉.
Avoid Self-Medication
Although you can use drugs to relieve stress temporarily, 药物并不能首先缓解造成压力的状况. 事实上,毒品可能会使人养成习惯,产生的压力比消除的压力还要大. 只有在你的医疗保健提供者的建议下才能服用.
Engage in Mindfulness Meditation
正念是一种练习,让你更加充分地意识到当下的时刻, 而不是沉湎于过去或展望未来. In practicing mindfulness meditation, one attends to a particular aspect of the present moment, such as physical sensations associated with breathing. Meditation is not the experience of being blank, but of noticing, being aware, 对那些自动出现在我们脑海中的习惯性想法保持清醒.
Mindfulness meditation can help you cope with stress, deepen your ability to concentrate, improve your relationship with yourself, practice responding rather than reacting, and explore the inner workings of the mind. 正念冥想的自我调节练习与许多健康益处有关.
而正念起源于东方哲学和佛教, there is no necessary religious component to mindfulness. 任何人,无论信仰什么,都可以享受正念的好处. For a podcast of guided mindful meditations, visit mindfulness.ucsd.edu.
改编自国家心理健康研究所科学信息办公室:坦率谈话系列, DHHS Publication No. (ADM) 91-502 1977年印刷,1983年修订,1985年、1987年、1991年重印
加州大学旧金山分校健康医学专家已经审查了这些信息. 它仅用于教育目的,并不打算取代您的十大赌博平台排行榜或其他医疗保健提供者的建议. 我们鼓励您与您的供应商讨论您可能遇到的任何问题或疑虑.