Yoga & Stress Management瑜伽与压力排解

 

1.     What is stress?

The word stress is derived from the Latin word "stringi", which means, "to be drawn tight".In medical terms stress is described as, "a physical or psychological stimulus that can produce mental tension or physiological reactions that may lead to illness." When you are under stress, your adrenal gland releases corticosteroids, which are converted to cortisol in the blood stream. Cortisol has an immune suppressive effect in your body.

A practical definition that explains stress is “When the problems presented by everyday life exceed your resources for coping with them, you feel stressed.”

Recent survey shows that 70-90% of us feel stressed at work and outside. Today's fast paced lifestyle is putting a toll on us. Unless we learn to manage stress, otherwise we will get sick. But it doesn't have to be that way.

People often work well under certain stress leading to increased productivity. Many times you do not know in advance and the stress periods may be sudden. The situation may not be under your control. Too much stress is harmful. You should know your level of stress that allows you to perform optimally in your life.

 

1. 什么是压力

压力这个词来自拉丁文的"stringi",，意思是指“拉紧”。在医学术语中，压力被描述为“身体的或心理的刺激，可能会产生精神或生理上的反应导致疾病。”当你处在压力之下时，你的肾上腺释放皮质类固醇，它会在血液中转化为皮质醇。皮质醇在体内有免疫抑制作用。

实际的解释压力的定义是“当日常生活中出现的问题超出你所具有的能够应付他们的办法时，你感到压力”。

最近的调查表明，我们当中有70-90%的人感觉到工作和同外界的压力。今天快速的生活节奏，让我们付出代价，除非我们能够学会控制压力，不然，我们可能会病倒，当然，不必等到病倒才去处理。

在某种程度的压力下，人们通常工作更有效，适当的压力能增加生产力。很多时候，你事先并不知道，压力突然产生。情况可能不是受你的控制。太多的压力有害。你应该知道那种程度的压力能允许你保持乐观的生活。

 

2.Types and symptoms of Stress

Three types of stress may be distinguished:

2.1 Acute Stress

Acute stress is usually for short time and may be due to work pressure, meeting deadlines pressure or minor accident, over exertion, increased physical activity, searching something but you misplaced it, or similar things.

Symptoms of this type of tension are headaches, back pain, stomach problems, rapid heartbeat, muscle aches or body pain.

2.2   Acute Episodic Stress

Acute Episodic stress is common in people who take too many responsibilities and are overloaded or overworked, disorganized, always in a hurry and never in time. These people are generally in positions of importance at their workplace and stressful lifestyle is inherent in them.

Symptoms of this type of stress are prolonged tension headaches, hypertension, migraines, chest pain and heart disease.

2.3   Chronic Stress

This type of stress is the most serious of all the 3 stress types. Chronic stress is a prolonged stress that exists for weeks, months, or even years. This stress is due to poverty, broken or stressed families and marriages, chronic illness and successive failures in life. People suffering from this type of stress get used to it and may even not realize that they are under chronic stress. It is very harmful to their health.

 

2.    压力的类型和症状

可以区分的三种类型的压力症状

2.1     急性压力

急性压力通常是短时间的压力，可能是由于工作压力的原因。满足最终期限的压力或小的意外，超过发挥，增加的体力活动，寻找你放错地方的东西，或类似的事情。

这种压力的症状是：头疼，背疼，胃痛，心跳过数，肌肉疼痛或身体疼痛。

2.2     急性间歇式压力

急性间歇式压力，对于那些承担太多责任的人，负担过重的人或工作过度的人，紊乱的，总是匆匆忙忙，从不准时的人来说，是很平常的。这些人通常在他们工作中处于重要的职位，对于他们来说，充满压力的生活方式是他们固有的生活方式。

这种压力的症状是：延长的紧张性头疼，高血压，偏头疼，胸疼和心脏病。

2.3     慢性压力

这种压力是三种压力中最严重的。慢性压力是延长的压力，存在数周，数月，或甚至数年。这种压力是由于贫穷，破裂或有压力的家庭或婚姻，慢性疾病和生活中连续的失败造成的。遭受这种压力的人，习惯了，甚至可能并不意识到他们处在慢性压力之下，对他们的身体非常有害。

 

3. The causes of stress.

Whenever our body feels something not favorable, then it tries to defend itself. If this situation continues for a long time, then our body is working overtime.

There are several causes of stress. For example, you are under stress when you are worried about something, worried about your children, worried about the illness of your family, worried about your job security, or worried about your loans or similar things.

You may be under stress due to several causes. Look at the following causes of stress.

3.1   Causes of stress at home

A.   Injury or illness of any family member.

B.    Pregnancy or birth of a new baby.

C.    Children's educational performance.

D.    Hyperactive children.

E.    Argument or heated conversations with spouse, family members or friends.

F.    Not sufficient money to meet out daily expenses or unexpected expenditure.

G.    Not sufficient money to raise your standard of living.

H.    Moving house.

I.    Change of place or change of city or change of country.

3.2   Causes of stress at work

A.    To meet out the demands of the job.

B.    Your relationship with colleagues.

C.    To control staff under you.

D.    To train your staff and take work from them.

E.    Support you receive from your boss, colleagues and juniors.

G.    To meet out deadlines.

H.    To produce new publications if you are in research area.

I.    Working overtime and on holidays.

J.    Promotion or you have not been promoted or your junior has superseded you.

K.    Argument or heated conversations with co-workers or boss.

L.    Change of job.

M.    Work against will.

3.3   Other causes of stress

A.    Fear, intermittent or continuous.

B.    Threats: physical threats, social threats, financial threat, other threats.

C.    Uncertainty.

D.    Lack of sleep.

E.    Somebody misunderstands you.

F.    Setback to your position in society.

If you are under stress, then you should know how you can get stress relief.

 

3.         压力产生的原因

无论什么时候，当我们的身体感受到什么不喜欢的东西时，它会自身防卫。如果这种情况持续长时间，那么我们的身体就会超时间工作。

有几种原因导致压力。例如，当你担心某事时，你会感到压力，担心你的孩子，担心你家人的疾病，担心你的工作保障，或者担心你的贷款或类似的事情。

你可能由于几种原因处在压力之下，看看下面几种压力的原因。

3.1 家庭原因导致压力

A.   受伤或家人生病

B.   怀孕或新生命诞生

C.   孩子学习成绩

D.   过度活跃的孩子

E.   同配偶，家庭成员或朋友争吵或过激的谈话

F.    钱不够满足日常开销或意外的花销。

G.   没钱提高生活标准

H.   搬家

I.     改变地方，改变城市或改变国家

3.2   工作原因产生的压力

A.   为了满足工作的需要

B.   同同事的关系

C.   控制你的下属员工

D.   培训员工以及让你承担他们的工作

E.   支持你得到你的上司，同事和下属的接纳

F.    满足最终期限要求

G.   如果你在研究领域，创造新的作品

H.   在节假日加班

I.     你没有得到晋升或者你的下属超过你

J.     同同事或上司争吵或激烈的对话

K.   换工作

L.    工作不如愿

3.3   压力的其他原因

A.   间接的或连续的恐惧

B.   威胁：身体的威胁，社会威胁，财务威胁，其他威胁

C.   不确定性

D.   缺觉

E.   别人误解你

F.    对你的地位构成威胁

如果你处在压力之下，那么你应该知道如何让你的压力得到减轻