压力和心脏病
没有压力的生活会很无聊. 一些类型的压力, 比如体育活动, actually can help you relax and handle mental or emotional stress. 当压力持续或特别令人沮丧时, however, 它会变得有害——造成痛苦或“不良压力”." Too much distress can seriously affect your physical and mental well-being, 导致高血压, 溃疡,甚至 heart disease.
The challenge is to make the stress in your life work for you instead of against you. 这里有一些关于如何处理压力的建议.
Get Active
When you are nervous, angry or upset, release the pressures through 体育活动. 可能的活动包括跑步, walking, playing tennis, swimming, yoga, 园艺,甚至打扫房子. Physical activity will often relieve tensions and relax you. 记住,你的身体和大脑是一起工作的.
Get Support
It can help to talk to someone about your concerns and worries. 也许是朋友, family member, clergyman or health care provider can help you see your problem in a different light. 如果你觉得你的问题很严重, 向心理学家寻求专业帮助, 精神科十大赌博平台排行榜或社工.
学会接受
If a problem is beyond your control and cannot be changed at the moment, don't fight the situation. Learn to accept what is – for now – until such time when you can change it. 记住宁静祷文, most commonly attributed to the theologian Reinhold Niebuhr: "God, grant me the serenity to accept the things I cannot change; courage to change the things I can; and wisdom to know the difference."
对自己好一点
你很特别. 得到足够的休息 eat well. If you are irritable and tense from lack of sleep or if you are not eating correctly, 你应对压力的能力会下降.
为娱乐腾出时间
为工作和娱乐安排好时间. Play can be just as important to your well-being as work – you need a break from your daily responsibilities to just relax and have fun.
Participate
One way to keep from getting bored, sad and lonely is to be where the action is. 十大赌博靠谱网络平台其中,成为一名十大赌博靠谱网络平台者. For instance, offer your services in neighborhood or volunteer organizations. 通过帮助别人来帮助自己. Get involved in the world and the people around you, and you'll find they will be attracted to you. You're on your way to making new friends and enjoying new activities.
检查你的任务
Trying to take care of everything at once can seem overwhelming, 结果就是, 你可能一事无成. Instead, make a list of your tasks, then do one at a time, checking them off as they're completed. Give priority to the most important ones and do those first.
尝试合作而不是对抗
这比争吵和总是“正确”要好." A little give and take on both sides will reduce the strain and make you both feel more comfortable.
知道哭是可以的
大哭一场是缓解焦虑的一种健康方式, and it might even prevent a headache or other physical consequence. 做几次深呼吸——它们也能释放紧张.
创造一个安静的空间
在脑海中描绘出一幅宁静的乡村景色, or on canvas, 能把你从混乱的压力环境中带出来吗. Change the scene by reading a good book or listening to beautiful music to create a sense of peace and tranquility.
避免自我药疗
虽然你可以用药物来暂时缓解压力, drugs do not relieve the condition that caused the stress in the first place. In fact, drugs may be habit-forming and create more stress than they take away. They should be taken only on the advice of your health care provider.
进行正念冥想
Mindfulness is the practice of becoming more fully aware of the present moment, instead of dwelling in the past or projecting into the future. 在练习正念冥想时, 一个人专注于当下的某一方面, 比如与呼吸有关的身体感觉. 冥想不是一种空白的体验, 但是注意到, being aware, and being awake to the automatic habitual thoughts that come to us.
正念冥想可以帮助你应对压力, 加深你集中注意力的能力, 改善与自己的关系, 练习回应而不是反应, 探索心灵的内部运作. The self-regulatory practice of mindfulness meditation is linked to a number of health benefits.
While mindfulness has origins in Eastern philosophy and Buddhism, 正念没有必要的宗教成分. Anyone, with any belief system, can enjoy the benefits of mindfulness. 想要了解引导冥想的播客,请访问 mindfulness.ucsd.edu.
Adapted from the National Institute of Mental Health Office of Scientific Information: Plain Talk Series, 卫生及公众服务部刊物编号. (ADM) 91-502 Printed 1977, Revised 1983 Reprinted 1985, 1987, 1991
UCSF Health medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.