劳拉·西蒙斯是一名讲师 心理学院, 告诉申博官网如何克服压力, our response to it 和 how we can learn to cope better with the inevitable stress in our lives.
Stress is a normal part of daily life 和 usually occurs if excessive dem和s are placed on us, 申博官网觉得自己无法应付, 或者申博官网暴露在一个特别有压力的情况下.
The things that cause stress, also known as stressors, can vary depending on the individual. Stress can arise from life events, such as getting married 和 starting a new job. 家里也可能有压力, 比如照顾孩子和经济困难, or at work with a lack of support from management 和 an intense workload. 在某人的生命中, 压力的来源可能有多种, 这可能会让他们感到特别不堪重负.
Sometimes we have physical symptoms which indicate when we are feeling stressed. This occurs due to the stress response, a series of physical changes in the body. 它始于激素的激活, 比如皮质醇, 是什么让个体准备好对抗或逃离压力源. The fight or flight response is described in psychology as an evolutionary response to threatening stimuli in our environment 和 allows us to fight or flee in order to survive. 当应激反应被激活时, hormones 比如皮质醇 和 adrenaline increase blood pressure 和 heart rate to prepare the individual to take action.
由于身体的生理变化, 人们可能会感到胃部不适, 头痛和精力不足. 然而, there may be some occasions where stress is not as easy to identify 和 may disguise itself as an inability to concentrate, 哭泣, 令人担忧的, avoiding certain situations 和 feeling like you can’t enjoy yourself. Therefore, it is important to underst和 your own, personal reaction to stressful stimuli.
压力对不同人的影响不同, which means that what some perceive as a stressful event or situation, 其他人可能不会. Individuals may also be more vulnerable to experiencing stress 和 may have a different threshold to what they can experience before they suffer the negative consequences of stress. 研究 has highlighted several factors that may determine whether that person experiences stress. 例如, people who feel they have control over a situation may experience less stress than someone who feels they have no control.
Problems arise if someone experiences stress over a long period of time (also known as chronic stress). There is evidence to suggest that people are more likely to become ill because, 随着时间的推移, 压力会耗尽身体，削弱免疫系统. 压力过大会导致多种健康问题, such as anxiety 和 depression in addition to heart attacks 和 strokes. 高水平的压力也会对组织产生影响, with research suggesting a relationship between higher levels of stress 和 sickness absence i.e. 当一个人因病缺勤时.
Coping with stress relates to several different strategies that people may use to reduce the amount of stress they experience. 研究 suggests that these coping mechanisms can be influenced by an individual’s personality 和 previous experiences of coping. There are several coping strategies that you can use to help cope with stress, 无论是在工作中还是在家里.
- Seek social support – this can be as simple as talking to your manager at work, your partner or your friends about the event or situation that is causing you stress
- Breathing exercises – try the 4-7-8 method, inhale for four, hold for seven 和 exhale for eight
- 安排好你的时间——如果你被任务压垮了, 试着列个清单, 为你的任务划分优先级，制定一个时间表
- Focus on your hobbies – read a book, take a walk or go to the gym
- Enjoy the outdoors - Find your local park 和 walk, w和er around your town centre. 欣赏周围的风景.
和压力一样, 制定应对策略取决于个人, 对一个人有效的方法可能并不适用于另一个人. 压力也是申博官网日常生活中很自然的一部分, 和 our aim is not to eliminate it but to manage it so that it doesn’t have a negative effect on our wellbeing.
Laura Simmons is a Lecturer on Psychology BSc at The 申博开户. 心理学课程如下 司法心理学学士, 临床心理学学士, 职业/商业心理学学士学位, 运动与运动心理学理学士 和 辅导心理学理学士
All views expressed in this blog are the Academic’s own 和 do not represent the views, policies or opinions of the 申博开户 or any of its partners.