您是否感覺壓力過大？

根據(jù)Health Canada (1996)統(tǒng)計(jì)，26％18歲以上的人承受著慢性的壓力過大。

您是否也是其中之一呢？請做一個(gè)測試：

用“是（Y）”或“否（N）”回答下面的每個(gè)問題：

您是否經(jīng)常：

·         忽略您的飲食？

·         試圖自己做每一件事情？

·         容易發(fā)怒？

·         追求不現(xiàn)實(shí)的目標(biāo)？

·         看不到別人感到幽默有趣的事情？

·         行為粗魯？

·         對任何事情都“大驚小怪”？

·         事事依靠別人幫忙？

·         抱怨事情太多頭緒？

·         回避和自己意見不同的的人？

·         把事情壓在自己心里？

·         忽視身體鍛煉？

·         很少有能支持你的朋友？

·         沒有醫(yī)生的建議就服用安眠藥或鎮(zhèn)靜藥？

·         很少休息時(shí)間？

·         當(dāng)?shù)却臅r(shí)候容易生氣？

·         忽視壓力造成的癥狀？

·         把事情一拖再拖？

·         覺得某些事情只有一種正確的做法？

·         整天很少放松的時(shí)間？

·         傳播閑言碎語？

·         整天忙碌不停？

·         花很多時(shí)間抱怨過去的事情？

·         無法在吵雜和擁擠中休息一會(huì)兒？

如果您對上面的問題有14個(gè)以上的答案是“是（Y）”，您面對的壓力就可能會(huì)導(dǎo)致健康問題。(Canadian Mental Health Association? 1996)

壓力過大會(huì)有什麼表現(xiàn)？

很多人可能沒有意識(shí)到自己的壓力過大。這里是一些壓力過大時(shí)心理和生理的表現(xiàn)。

心理表現(xiàn)有：

·         焦慮增加

·         注意力減退

·         混亂不清晰

·         難以做決定

·         疲倦感

·         脾氣暴躁或易被激惹

·         缺乏動(dòng)力

·         憂郁或缺乏幸福感

生理表現(xiàn)有：

·         經(jīng)常頭痛

·         肌肉緊張

·         睡眠障礙

·         胃部不適

·         食欲改變

·         血壓增加

請注意：如果上述任何一種表現(xiàn)在幾周內(nèi)反復(fù)出現(xiàn)，你就應(yīng)該咨詢您的醫(yī)生以確定這些表現(xiàn)是因?yàn)閴毫^大造成的還是其它原因造成的。

怎樣減輕壓力呢？

這里是一些可能會(huì)幫助你更好地來處理壓力的建議：

·         練習(xí)正面思維

·         和您的家人、朋友和專業(yè)人員分享您的感受

·         保持健康飲食

·         定時(shí)鍛煉身體

·         學(xué)習(xí)并進(jìn)行放松練習(xí)（比如：靜坐、瑜伽、太極、深呼吸練習(xí)）

·         做您感覺享受的事情（比如：散步、聽放松的音樂、祈禱、閱讀、種花）

·         培養(yǎng)好的幽默感

·         對自己能做的和不能做的事情有正確現(xiàn)實(shí)的認(rèn)識(shí)

·         保持足夠睡眠；按時(shí)作息

·         不要依靠喝酒、抽煙或吸毒來應(yīng)對面臨的問題

·         要求您的家庭醫(yī)生介紹可以幫助您處理壓力的專業(yè)人員給您

壓力和健康的一些事實(shí)

久而久之，壓力對身體的影響會(huì)導(dǎo)致疾病或使得一些疾病更復(fù)雜，例如：

·         糖尿病

·         關(guān)節(jié)炎

·         哮喘

·         高血壓

·         心臟?。慕g痛

如果您本來就患有慢性疾病，您感覺壓力過大的可能就更大。慢性疾病，比如糖尿病，要求很多生活方式的調(diào)整。應(yīng)對慢性疾病需要的生理和情緒的挑戰(zhàn)本身就是很大的壓力。

請注意：研究已證明，如果壓力調(diào)控適當(dāng)，對慢性疾病的適應(yīng)也就會(huì)更好。所以，找到合適的應(yīng)對壓力的方法是很重要的，可以改善您的生活質(zhì)量。

FWTherapy  FWT心理工作室

416-816-9721

fwtherapy@yahoo.com

www.francywang.com

www.fwtherapy.com

Are you suffering from too much stress?

According to Health Canada (1996),

26 % of people over the age of 18 said they were suffering from high chronic stress.

Are you at risk? Please take the stress test:

Answer each question by marking Y (yes)  orN(no)

Do you frequently:

·         Neglect your diet?

·         Try to do everything yourself?

·         Blow up easily?

·         Seek unrealistic goals?

·         Fail to see the humour in situation others find funny?

·         Act rude?

·         Make a “big deal” of everything?

·         Look to other people to make things happen?

·         Complain you are disorganized?

·         Avoid people whose ideas are different from your own?

·         Keep everything inside?

·         Neglect exercise?

·         Have few supportive relationships?

·         Use sleeping pills and tranquilizers without doctor’s approval?

·         Get too little rest?

·         Get angry when you are kept waiting?

·         Ignore stress symptoms?

·         Put things off until later?

·         Think there is only one right way to do something?

·         Fail to build relaxation time into your day?

·         Gossip?

·         Race through the day?

·         Spend a lot of time complaining about the past?

·         Fail to get a break from noise and crowds?

If you answered yes to 14 or more of these questions, then you may be at risk of feeling stressed that can lead to health problems.

(Canadian Mental Health Association? 1996)

What are the signs of stress?

Many people may be suffering from high stress and do not know it. There are psychological and physical signs of feeling stressed.

Some psychological signs include:

? Increased anxiety

? Poor concentration

? Confusion

? Difficulty making decisions

? Increased fatigue

? A short temper or irritability

? Lack of motivation

? Depression or lack of happiness

Some physical signs include:

? Frequent headaches

? Increased muscle tension

? Problems sleeping

? Upset stomach

? Changes in appetite

? Increased blood pressure

Important: If you are feeling any of these signs repeatedly for several weeks, you should consult with your doctor about whether these signs are related tostress or something else.

How can I reduce stress?

Here are some suggestions that may help you to manage your stress better:

? Practice thinking positively.

? Share your feelings with supportive family, friends,

and health care professionals.

? Maintain a healthy diet.

? Exercise regularly.

? Learn and practice relaxation exercises (i.e. 

meditation, yoga, tai chi, deep breathing exercises).

? Practice activities that you enjoy (i.e. going for

walks, listening to relaxingmusic, praying, reading,

gardening).

? Develop a good sense of humour

? Be realistic about what you can and cannot do.

? Get adequate sleep. Maintain a regular hour for

bedtime.

? Don’t rely on alcohol, drugs, or smoking to cope

with problems.

? Ask your doctor to refer you to a health care

professional who can help you with stress

management.

Facts About Stress and Your Health

Over time, the physiological strain that stress puts on your body, can contributeto the development or complication of several illnesses, for example:

? Diabetes

? Arthritis

? Asthma

? High Blood Pressure

? Heart Disease/Angina

If you already suffer from a chronic illness, you may be at greater risk of feeling stressed. Chronic illnesses such as diabetes often require many lifestylechanges. The physical and emotional challenges of learning to manage achronic illness can be very stressful.

Important: Research has shown that if stress is managed well, there tends to be better adjustment and management of chronic illnesses.

Therefore, it is important to find ways of managing your stress that work well for you. This will help you toachieve a better quality of life.

FWTherapy  FWT心理工作室

416-816-9721

fwtherapy@yahoo.com

www.francywang.com

www.fwtherapy.com

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