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1、bc,LivingwithStress,December1998,Copyright1998Bainothersdiscoveritovertime-theirpurposeisrevealedtothemverymuchlikethecluesinatreasurehunt,oneclueatatime.,7,LivingwithStress,Positivevs.NegativeStress,Positiveandnegativestressimpactusverydifferently.,PositiveStress,NegativeStress,Providesthetensionne
2、cessarytomakeusstrongerGearsusuptomeetthedemandsofasituationCompelsustoaction,WearsusdownCanleadtofeelingsofmistrust,anger,rejection,ordepressionCanleadtominororseriousillness,Deadlines,competition,confrontations,andevenourfrustrationsandsorrows,canadddepthorexcitementtoourlives,Doingthingsthatwedre
3、adtodocansapourenergyandcloudourjudgment,8,LivingwithStress,SignsofStress,SignsofPositiveStress,SignsofNegativeStress,Senseofexcitement,Abilitytogetalotofthingsdoneandbenaturallychargedtotakeonmore,Feelingthattimeispassingbyquicklybecauseyouarefullyengagedintheactivity,Beliefthatthingshappenwithease
4、,Feelingthatextraordinaryresultsareproduced,almostasifbymagic,Feelinghealthy,Senseofdread,resentment,angerorfrustration,Feelingdrainedofenergy,Feelingthattimedragson.Youareawareoftimetickingawayoryouarewatchingtheclockasyoulaboriouslyworkonanactivity,Beliefthatalmosteverythingisastruggle,afight,Feel
5、ingthatpredictableresultsareproducedandonlyaftermuchsuffering,Feelinglethargic,sickly,ordepressed,Abilitytoexperienceafullrangeofemotions,Feelingstuckinonetypeofemotion,Senseofpeaceandrightnesswithlife,Senseofchaosandconfusioninlife,Herearesomecommonsignsofpositiveandnegativestress.,9,LivingwithStre
6、ss,Agenda,WhatisStress?NegativeStressOverloadSymptomsManagingStressDefiningYourLifePurposeConductingaPersonalInventoryMinimizingVulnerabilitytoNegativeStressIdentifyingStressTriggerEventsStressManagementTechniquesKeyTakeaways,10,LivingwithStress,Mostpeoplecandealwithasmallamountofnegativestressregul
7、arlyoralargeamountforashorttime.Ifyouareexperiencingthefollowingnegativestressoverloadsymptoms,youmayhavegonebeyondyouroptimallevel.,NegativeStressOverloadSymptoms(1of2),ManycoldsFrequentboutsoffluAllergiesManylowgradeinfectionsHivesFeelinggenerallyunwellorsickSoresinmouthStrepthroatMononucleosis,Po
8、ormemoryDaydreamingIndecisivenessMentalconfusionRacingthoughtsConvictionthateverythingturnsourfortheworstDifficultyfallingasleepPoorjudgmentDifficultyconcentratingPreoccupation,FeelingthatthingsaregettingoutofcontrolAnxietyorpanicFrustrationAngerandirritationFeelingdesperate,hopelessFeelingtrapped,h
9、elplessFeelingblueordepressedFeelingguiltyFeelingself-consciousFeelingrestless,ImmuneSystem,CognitiveSystem,EmotionalSystem,11,LivingwithStress,NegativeStressOverloadSymptoms(2of2),SympatheticNervousSystem,MuscularSystem,TightmusclesormuscularachesNervousticksStuttering;voiceshakyorstrainedFrowning,
10、wrinklingforeheadTensionheadachesBruxism(grindingorclenchingteeth)JawpainorachePacing,finger-orfoot-tapping,difficultysittingstillTremblingorshakingBackpain,HighbloodpressureDizzinessPalpitationsSweatypalms,increasedperspirationColdhandsorfeetRapidheartbeatSuddenburstsofenergyMigraineheadachesChestp
11、ainShortnessofbreath,ParasympatheticNervousSystem,ChangeinappetiteNauseaStomachpainsorcrampsAcidstomach,heartburnProblemswithurinationConstipationDiarrheaFrigidityorimpotenceDrymouthorthroatDifficultyswallowing,ArthriticjointpainUnusualchangesinbodyDiabetesSkinrashesorpimplesFatigue,feelingtiredInfe
12、rtilityBloating,waterretentionExcessivethirstChangesinskincolor(e.g.,graypallor),EndocrineSystem,12,LivingwithStress,MakeDifferentChoices,Itisultimatelyuptoyoutotakeresponsibilityforyouractionsandtomakechoicesdifferentlyinordertoreduceyourlevelofnegativestress.,Thedefinitionofinsanityissomeonewhocon
13、tinuestotakethesameactionsbutexpectsadifferentresult.-SigmundFreud,13,LivingwithStress,Agenda,WhatisStress?NegativeStressOverloadSymptomsManagingStressDefiningYourLifePurposeConductingaPersonalInventoryMinimizingVulnerabilitytoNegativeStressIdentifyingStressTriggerEventsStressManagementTechniquesKey
14、Takeaways,14,LivingwithStress,Thereareseveralactionsyoucantaketomanagestress.,ManagingStress,DefineyourlifepurposeConductapersonalinventoryMaintaingoodphysicalandemotionalhealthtominimizeyourvulnerabilitytostressIdentifystresstriggereventsandbegintoexaminewhereyouareoutofalignmentwithyourpersonalint
15、egrityandwhereyouarenotfulfillingyourtruepurposeinlifeModerateyourphysicalandemotionalreactionstostressbyutilizingstressmanagementtechniques,15,LivingwithStress,Youmustbeawareofwhenyouaremakingchoicesthatarenotinalignmentwithyourlifepurpose.Askyourselfthefollowingquestionstohelpyoudefineyourlifepurp
16、ose:,LifePurposeExercise(1of2),Thinkaboutthetimesinyourlifewhenyoufeltthattimestoppedandyouwerefullypresentenjoyingandengagedinwhatyouweredoing.Whatwereyoudoing?Whowasinvolved?Whatarethesimilaritiesamongthesesituations?,1.,2.,3.,Considerhowyouserveothers(e.g.,family,friends,charitableorganizations).
17、Howdoyoufeelaboutservingothers?Resentfulorthankful,satisfiedoroverwhelmed,asenseofprideorafeelingofbeingused?Lookattheareasthatproducepositiveresponsesinyouandaskthesamequestionsasinpart1.,Lookatwhatgivesyoumeaninginyourliferightnow.,16,LivingwithStress,LifePurposeExercise(2of2),Lookbackatyourlifean
18、dthinkaboutyourpersonaltreasurehuntandthecluesyouhavereceivedaboutyourpurposeinlife.Mapoutthevariouscluesandthedirectionsinwhichtheyhaveledyou.Whatwasthelastclueyoufound?Haveyoustoppedlookingforclues?,4.,Mylifepurposeis:,Examineyouranswerstothepreviousquestions.Lookforcommonthemes.Trustyourintuition
19、.Withthethemesinfrontofyou,writedownyourlifepurpose.,5.,Evaluateandchallengeyourlifepurposeevery6months.,6.,17,LivingwithStress,Taketimeouttoconductapersonalinventoryandconnectwithyourpersonalgoalsinthefollowingareas.,PersonalInventory,Family,Work,Individualroles(Howyouareasanindividual),Socialbeing
20、(Howyourelatetoothers),Environment,Finances,Area,Whataremygoals?,HowcanIachievemygoals?,18,LivingwithStress,VulnerabilitytoStress,Getenoughsleep;maintainaconsistentscheduleofsleepEatwell-balanced,nutritiousmealsExerciseforcardiovascularfitnessScheduleopentimeeachdayforrelaxationandfun;takebreaksMain
21、tainapositiveandconstructiveattitude-donotbetoohardonyourselfDevelopsomemutuallysupportiverelationshipsModerateyouruseofstimulantssuchasnicotine,caffeine,andalcohol,Youcanminimizeyourvulnerabilitytostressbymaintaininggoodphysicalandemotionalhealth.,19,LivingwithStress,VulnerabilitytoStressExercise(1
22、of2),Thefollowingquestionnairewillhelpyouassessyourvulnerabilitytostress.,20,LivingwithStress,VulnerabilitytoStressExercise(2of2),Todetermineyourvulnerabilitytostress,assignthefollowingscorestoyourresponsesonthepreviouspage:,AlmostalwaysOftenSometimesRarelyNever,12345,Now,totalyourscoreandcomparewit
23、htheresultsbelow:,0-1516-3031-4546-6061+,EXCELLENT!Youaretakinggreatcareofyourselfandhaveaverylowstressrisk.GREAT!Youareatlowriskforstressandmanageyourlifewell.GOOD!Yourstressriskismoderate;nowisthetimetodevelopaplantohelpyoureduceyourvulnerabilitytostress.DANGER!Youareveryvulnerabletostress;slowdow
24、nandtakebettercareofyourself.STOP!Youareburnedout.Goonvacation.,Tominimizeyourvulnerabilitytostress,youshouldstrivetoachieveananswerof“almostalways”toeachquestion,21,LivingwithStress,StressTriggerEventsQuestionnaire(1of10),Thefollowingquestionnairewasdesignedtohelpyoudefinetheareasofyourlifethataret
25、hemostandleaststressful.Therearesixsections:1.work2.family3.individualroles4.socialbeing5.environment6.financesIneachsection,foreacheventthatappliestoyou,choosehowstressfulitis.Yourchoicesare:notatall,abit,somewhat,moderately,orvery.Considereventsthathaveaffectedyouinthelast6monthsorthatyouexpecttoa
26、ffectyouinthenext6months.,Bybecomingawareoftheeventsinyourlifethattriggerstress,youcantakeresponsibilityfordealingwiththemandtargetyourstressmanagementtechniques.,22,LivingwithStress,StressTriggerEventsQuestionnaire(2of10),23,LivingwithStress,StressTriggerEventsQuestionnaire(3of10),24,LivingwithStre
27、ss,StressTriggerEventsQuestionnaire(4of10),25,LivingwithStress,StressTriggerEventsQuestionnaire(5of10),26,LivingwithStress,StressTriggerEventsQuestionnaire(6of10),27,LivingwithStress,StressTriggerEventsQuestionnaire(7of10),28,LivingwithStress,StressTriggerEventsQuestionnaire(8of10),29,LivingwithStre
28、ss,Notatall:,Abitorsomewhat:,Moderately:,Very:,Choosingeventsthatapplytoyou,butwhichyoudonotfindstressfulindicatesyourabilitytomanagestresswell.,Weallneedacertainamountofpositivestresstomotivateustoaction.Generallyspeaking,whenyoufindeventsinyourlife“ABit”or“SomewhatStressful”,youaremorelikelytomana
29、geboththeeventsandthestresseffectively.,Practicethestressreductiontechniquesprovidedinthismoduletohelpyoureduceyourstressreactionstoalevelof“SomewhatStressful”.,Someeventsinourlivesareverystressful,especiallyifwehaveneverexperiencedthembefore.Makeanyeventsthatyoufindtobe“VeryStressful”yourtoppriorit
30、ytobringtoamoremanageablelevel.,Usethefollowingguidetointerpretyourresponses.,StressTriggerEventsQuestionnaire(9of10),30,LivingwithStress,Writedowntheeventsthatyouassociatewithveryhighstress.Thendeterminewhatactionsyoucantakenowtoreduceyourstress.,StressTriggerEventsQuestionnaire(10of10),1.2.3.4.5.6
31、.7.8.9.10.,AreasofVeryHighStress,ActionsIcantotodaytoreducemystress,31,LivingwithStress,StressManagementTechniques,DevelopapositiveattitudeBegratefulforwhatyouhaveBreathingrelaxationtechniqueMusclerelaxationtechniqueVisualizationrelaxationtechniqueSelfawarenessexerciseTipsforimprovingyourworkenviron
32、ment,Thesestressmanagementtechniquesaredescribedonthefollowingpages.,32,LivingwithStress,Source:AdaptedfromRichardCarlsonsDontSweattheSmallStuff.andItsAllSmallStuff,APositiveAttitude,Developingapositiveattitudecanreducestress.,Takeresponsibilityforalltheeventsinyourlife.Donotblameothersforthingsthat
33、gowronginyourlife.Focusonthepositivethingsyoudo.Giveyourselfcreditforpositiveexperiences.Donotdwellonnegativeevents.Thinkoptimistically.Anticipatingapositiveoutcomewillincreaseitslikelihood,aswellasyourfeelingofwell-being.Striveforexcellence,notperfection.,33,LivingwithStress,ASenseofGratitude,Being
34、gratefulforwhatyouhavesetsyouuptogetmoreofwhatyouwant.,Bethankfulforwhatgoesright.Donotdwellonwhatgoeswrong.Begratefulfortheinsights,feelings,andexperiencestowhichchallengesexposeyou.Keepagratitudejournal.Attheendofeachday,writedown5thingsthatyouaregratefulforthatday.,Source:AdaptedfromRichardCarlso
35、nsDontSweattheSmallStuff.andItsAllSmallStuff,34,LivingwithStress,BreathingRelaxationTechnique(1of2),Thissimpletechnique,practicedfor5to10minutestwiceaday,hasbeenproventoclearthemindandreducestress.,Setanalarmclockfor10minutesfromnowsoyouwillnotworryaboutthetime.,1.,2.,3.,4.,5.,Mentallyscanyourbody,f
36、eettoheadorheadtofeet,fortensionandsignsofstress.Trytorelaxanyareasthatfeeltight.,Assumeacomfortableposition-eitheratraditionalmeditationpositionoracomfortablyerectsittingposition.Yourspineshouldbestraight,yourhandsfoldedinyourlap,andyourfeetflatonthefloor.,Closeyoureyesandtakeaminutetoclearyourthou
37、ghts.,Whenyouareready,takeadeepbreaththoughyournose,andlettheairoutquietlythroughyourmouth.Somepeoplethinkofaword,phrase,orprayerastheydothis.Othersconcentrateonbreathinginandout.Whatyoudoisnotimportant,itistherepetitionthatmatters.,35,LivingwithStress,BreathingRelaxationTechnique(2of2),Noticeyourth
38、oughtsandletthempassivelydriftby.Donotholdontoanyofthem.Atfirst,youmaybesurprisedbyhowmanythoughtsareinyourmind,andyoumayfinditdifficulttoletthemgo.Butwhileyourgoalistoclearyourmind,thegoalisnotasimportantastheprocessyouareundertakingandyourawarenessoftheprocess.Focusonyourword,phrase,prayer,orbreat
39、hing.,6.,7.,Afterabout5minutes,begintocomebackslowly.Letyourselfbegintoreadjusttoyoursettingandslowlyopenyoureyes.,36,LivingwithStress,MuscleRelaxationTechnique,Thisexerciseinvolvestighteningandreleasingthemusclesinyourbodythatfeeltense.,Sitorliecomfortablywhereyouwillnotbedisturbedforafewminutes.,1
40、.,2.,3.,Closeyoureyes,andtakeafewslow,deepbreaths.,Focusfirstonyourfeet.Slowlytightenthemusclesinyourfeetandholdforthreeseconds.Thenreleasethemuscles,andallowthemtorelaxfully.,4.,5.,Moveupyourbody(legs,buttocks/pelvis,stomach,chest,arms,shoulders,neck,andface).Tighteneachmusclegroupforthreesecondsan
41、dreleasethemusclesandrelax.,Whenyouhavefinished,enjoyhowrelaxedyourmusclesfeelforafewminutes.,37,LivingwithStress,VisualizationRelaxationTechnique,Youcanreducestressbyvisualizingyourselfinapleasant,relaxinglocation.,1.,Sitcomfortablyinaplacewhereyouwillnotbedisturbedfor5minutes.,2.,Startbypayingatte
42、ntiontothebreathleavingandenteringyournostrils.Raisingawarenessofthispatterncanhelpyouslowyourbreathingandmakeitsmoother.,3.,Takeadeepbreathand,asyouinhale,hearandseeinyourmindtheworkINHALE.Asyouslowlyandgentlyexhale,hearandseethenumber9inyourmind.Repeatthisprocedure,decreasingtheexhalednumberbyoneu
43、ntilyoureachzero,whenyoushouldachieveacalm,relaxedstate.Ifnot,repeatthisexerciseuntilyoufeelrelaxed.,4.,Inyourmind,constructascenethatisverypleasantandrelaxingforyou.Thissceneshouldnotinvolveyouparticipatinginanyactivitystrenuousactivity.Forexample,youmightvisualizeyourselflayingonthebeachorsittingi
44、nacomfortablechairinfrontofawarmfireplaceonacoldday.,5.,Developasvividasceneaspossible.Useallofyoursensestoimaginehowitwouldfeeltobeinthatsituation,-e.g.,thesoundsofbirdsandwaves,thesaltyscentoftheocean,thegrainsofsandunderyourhands,thepopandcrackleofthefire,thewarmthoftheheat.,38,LivingwithStress,S
45、elfAwarenessExercise,Mostofthetime,wedirectourattentiontostimulioutsideourbodies.Thisexerciseallowsyoutopracticepayingattentiontoyourself.,1.,Focusyourattentiontosensationsoftheouterworldanddescribethem(e.g.,“Iseefluorescentlightsabovemyhead,”“Ihearasirendownthestreet”).,2.,Now,turnyourattentiontoyo
46、urselfandhowyoufeel(e.g.,“Ifeeltensioninmyshoulders,”“Iamthirsty,”“Iamslouchinginmychair”).,3.,Alternatebetweenmakingobservationsofyourouterworldandyourself(e.g.,“Iseethewaterfountainbythewall,Ifeelagurglinginmystomach,Iheardthephonenextdoorringing,Iambreathingdeeply”).,Bypayingattentiontoyourself,y
47、ouwillbeabletoidentifysymptomsofstressearly,39,LivingwithStress,TipsforImprovingYourWorkEnvironment,Youcanimproveyourworkenvironmentinthefollowingways:,Bringitemsfromhome,Arrangeyourworkareatoberelaxing,Controlyourschedule,YourfavoritemugPicturesoffamilyorfriendsAplantCartoonsthatmakeyoulaugh,Useoff
48、setlighting,ratherthanoverheadlightingKeepsomehealthysnacksinyourdeskPlaycalmingmusicCreateapersonaldrawerwiththingsthatareimportanttoyou,Take10minutestocenteryourselfbeforeyoubeginworkingTakeshortstretchbreakseveryhourGetsunandfreshairduringtheday“Batch”yourcalls,returningtheminthemiddleandattheend
49、oftheday,40,LivingwithStress,Agenda,WhatisStress?NegativeStressOverloadSymptomsManagingStressDefiningYourLifePurposeConductingaPersonalInventoryMinimizingVulnerabilitytoNegativeStressIdentifyingStressTriggerEventsStressManagementTechniquesKeyTakeaways,41,LivingwithStress,KeyTakeaways(1of2),Whatisstress?,Stressisanormalandnaturalphenomenoninourlives.Itisthenaturalconflict,opposition,orresistancethatoccursinourbodyasweadjusttoourcontinuallychangingenvironmentandlife.Anevent,inandofitself,isnotstressful.Itisourperceptionoftheeventtha
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