Stress Management
文摘自ChangeMinds.org 翻译刘晶
Stress is something that affects us all. If we can learn to recognize it, then we can learn to manage it. Management of stress often seeks to reduce it in ourselves, friends and clients. It also can be a tool for motivation and persuasion, as increasing tension also increase the desire to reduce it. It thus be used, with care, to effectively move both ourselves and others.
压力是影响到我们每个人的事。如果我们学会如何去识别它，我们就能学会如何管理它。压力管理旨在帮助我们自己、我们的朋友甚至客户。它也能作为一个激励和劝说的工具，就好像日益增长的紧张会让减压的愿望变得更强烈。因此，适当的运用压力管理，可以有效地影响我们自己和他人。
The effects of stress
The effects of stress on us are physical, cognitive and behavioral. Gaining a good understanding of these things will place you well over half-way towards being able to manage them.
压力的影响
压力对于我们的影响包括身体上的，认知上的以及行为上的。如果对于压力有一个好的了解，对于你学习减压将会是事半功倍。
Stress Symptoms: How it affects our bodies.
General Adaptation Syndrome: Overwork leads to collapse.
一般适应综合症：过度工作导致崩溃
Fight or Flight: The basic threat reaction.
战斗或是逃跑：基本应激反应
Coping: How we handle stress.
应对：我们如何处理压力
Satisficing: Seeking any solution.
满足：寻找解决方式
Stress management
压力管理
The effects of stress on us are physical, cognitive and behavioral. To manage stress, you can do it either from the outside, physically, or from the inside, transforming stress into a positive force for good.
压力在身体上、认知上、行为上对我们都有影响。无论是从外在身体上，或者从内而外去转化压力，都是可以帮助你管理压力的。
Physical relaxation
Stress occurs in the body, felt as physical muscular tension. It also works backwards. Acting to relax the body also acts to relax the mind. There are two ways to relax physically: exercise and direct relaxation.
身体放松
压力在身体上的反映，就是我们会感到肌肉的紧张。它也会反过来产生影响，身体上的放松会令大脑也放松。有两个放松身体的方法：一个是锻炼另一个是直接休息。
Physical exercise works by giving the body the workout that it is designed to receive. The body then does the relaxing that it is supposed to do also. When muscles are tired, they are forced to let go and relax. Exercise can also be gentler, and combined with meditative techniques, such as Tai Chi and Yoga.
身体上的锻炼起作用的原理是锻炼会让身体去做它本来该做的事，如果肌肉累了，他们就会放松然后休息。锻炼也可以是温和的，结合一些冥想技术的，比如太极和瑜伽。
Listening to relaxing music also helps. Classical music such as by Mozart and Pachobel is better than energetic pop or jazz (which is no better than silence). Energetic music can help if it acts to distract you from stressful thoughts.
聆听放松的音乐也同样有帮助。古典音乐，比如莫扎特会比活力的音乐或爵士乐（总比没声好）更有效。不过充满活力的音乐能把你从压力很大的思考中拽出来。
Direct relaxation is at the floppy end of the scale, and is usually done in conjunction with something that distracts the mind from those things that are causing stress. Thus watching a movie or reading a book whilst ensconced in a nice comfor armchair (perhaps with a beer in your hand) is a great method for many people.
直接休息是很简便的，而且它通常会结合一些帮助你远离压力思绪的事情。坐在非常舒服的椅子里看电影（也许手里再罐儿啤酒）、读书，对很多人都是很棒的方法。
Making stress positive
把压力转化成积极的
Sublimation is the method we use when we displace negative stresses into positive and useful actions. Thus we can take the tension of being a student and use it to motivate ourselves to work hard, or take the frustrations of work and sublimate these into a useful and creative hobby.
当我们把负面的压力转化成正面的有意义的行动，就是升华的方法。因此我们可以忍受做学生的压力并且用它来激励我们更努力，接受工作当中的挫折并且把它们转化成有意义和创造力的习惯。
Stress can also be converted to a positive force by gaining a deeper understanding of the people who are causing stress for you. When you realize that much of their behavior towards you is actually displaced frustrations about themselves, you can convert your own fear and anger into genuine concern for them.
如果你能够深入的了解到底是什么人会造成你的压力，那么压力也可以转化成一种积极的动力。当你意识到，他们针对你的许多行为，都是为了逃避他们对于自己的沮丧的感觉，你内在的恐惧和愤怒转化成对他们的真正的关心。
Using stress to persuade
Using stress to persuade is pretty much how persuasion works. Virtually all persuasive activities involve manipulation of stress levels, whether this is realized or not. Here are just a few of the principles and methods:
利用压力去说服
说服起作用的原理很大一部分就是运用压力去说服。几乎所有的游说活动都包含了认为的压力，不管它有没有被意识到。下面是一些原则和方法。
Hurt and Rescue: A core principle of most persuasion.
伤害和拯救：大部分劝导的核心原则
Conditioning: Programming by stress.
条件作用：设置压力等级
Cognitive Dissonance: Tension between what is and what we want.
认知失调：我们需要什么和是什么之间的紧张
Confusion: A drowning person clutches at a straw.
迷惑：溺水的人的能抓住的最后一根稻草。
