Managing Stress n n Parents gpa other expectations

Managing Stress 管理压力

n n Parents, gpa, other expectations, money, love and marriage, peer pressure, public performance, time, self-induced stress, appearance Future, very busy, too many things to do, preparing for test, graduation pressure Speaking English!!!

Stress 应激 A survey by China Youth Daily found that 47. 8 percent of those surveyed felt more worried in their daily life than five years ago. 中国青年报调查研究发现相比于五年前47. 8%的调研对象在日常生活 中感到更加焦虑。 The majority of respondents are most concerned with employment and education pressures and nearly one third feel stressed because they feel their lives lack direction. 大多数反应与 作和教育压力有关，几乎三分之一因为缺少人生方向感 到压力。 The survey also found that people with high education, the poor and government officials were the most likely sectors of society to suffer from stress. 调研还发现受高等教育者，穷人，和政府官员是压力最大的社会群体。

Stress kills workaholic academics at young age Raymond Zhou (China Daily) 压力杀死年轻的 作狂学者 n n Scholars may still have more job security than other professions, but they are being increasingly driven by competitive forces: the number of grants they can get, research papers they can publish or consultancy opportunities they can grasp. 学者可能比其他教授 作更有保障，但他们也越来越受到竞争的压 力：得到多少认可，出版多少研究论文，或抓住多少顾问机会。 They tend to be a lethal combination of being extremely busy and having bad habits, a throwback from their student days. 他们倾向于成为极为忙碌和坏习惯的致命结合，倒退到学生时代。 n n n burn the midnight oil habitually 习惯性地开夜车 have meals at irregular hours 不规律的饮食 work in front of a computer all day long 每天在计算机前 keep working on weekends 周末加班 suffer from insomnia. 被失眠折磨

Stress kills workaholic academics at young age Raymond Zhou (China Daily) 压力杀死年轻的 作狂学者 n n A recent survey by the State Commission for Economic Restructuring reveals that China‘s intellectuals, a broader term used in China to cover academic scholars or any professionals who have an advanced education, have an average life expectancy of 58 - at least 10 years less than the general public 国家经济重组委员会的调研表明中国的精英（在中国一 个广义的词，指任何受过高等教育的学者或职业人员） 平均寿命为 58岁-比一般人少至少 10年。 Experts say although the material rewards for this generation of middle-aged academics is undeniably better now, they are under a lot more stress. 专家说虽然现在这一代中年学者的物质报酬无可否认更 好，但他们的压力也更大。

Stress n 应激 Stress- The normal internal physiologic mechanism that responds to and adapts to change 应激-人体内部对于变化进行反应和适应的 正常生理机制

Clarifying Stress Terms 应激的解释 n n DISTRESS - The negative destructive aspect of stress 失应激-应激的负面破坏性的后果 EUSTRESS - The positive constructive aspect of stress 良好应激-应激的正面建设性的后果

Stressor 促应激因素 Any physiological, psychological, or environmental event or combination of these that initiates the stress response. 任何生理的，心理的，环境的事 件或这些事件的结合会引发应激 反应。

Contemporary Stressors 当今的促应激因素 Physical 生理的 Pathogens 疾病 Lack of sleep 缺少睡眠 Injury 伤害 Drugs 毒品 Smoking 吸烟 Sedentary lifestyle 久坐的生活习惯 Emotional 情感的 Uncontrolled anger 不能控制的愤怒 Unexpressed anger 压抑的愤怒 Inability to love 不能爱 Lack of love 缺少爱 Poor self esteem 消极的自我形象

Contemporary Stressors 当今的促应激因素 Social 社交的 Embarrassment 羞辱 Rejection拒绝 Teasing 嘲笑 Arguments 争论 Ridicule 奚落 Lack of social interaction缺少社交 Intellectual 智力的 Mental fatigue 头脑疲劳 Overload 超负荷 Frustration 挫败 Mental stagnation 头脑停滞 Spiritual 精神的 (values/morals价值观/道德) Guilt 罪恶感 moral conflicts 道德冲突 Lack of purpose 缺少意义 Lack of philosophy of life 没有生活哲学 Environmental 环境的 Noise 噪音 Overcrowding 过度拥挤 Poverty 贫穷 Temperature 温度

Contemporary Stressors 当今的促应激因素 Occupational 职业的 Negative interaction with coworkers or supervisor 与同事或主管的消极关系 Deadline pressure 最终期限的压力 Working overtime 加班 Difficulty balancing work with home life and school 很难平衡 作和家庭生活及学习

Stressors 促应激因素 resistance 抵抗 n n exhaustion 耗尽 n n Homeostasis 稳定状态 alarm 警报 n Homeostasis 稳定状态 All systems are reactive to everyday stressors 所有的系统对 日常促应激因 素反应。 Alarm 警报 Stressor is perceived. Homeostasis drops slightly as mind and body temporarily lose balance. 感知促应激因 素。大脑和身 体暂时失衡， 稳定状态稍微 倾斜 Resistance 抵抗 Adaptation resources are mobilized to combat stressor. Endocrine system comes into play. 适应性资源被 动员抵挡促应 激因素。内分 泌系统开始发 挥作用。 death 死亡 Exhaustion 耗尽 Adaptation and energy stores are depleted. When replenished body returns to homeostasis. 在补充身体回 到稳定状态时， 适应性和储存 的能量耗尽。 recovery 恢复 Death 死亡 In extreme or chronic cases, exhaustion can become so pronounced that death can occur 极端或长期情 况下，耗尽过 于显著，导致 死亡。 Recovery 恢复 Stressful situations that are well or partially managed result in complete or partial return to homeostasis and normal functioning 应激环境被良 好或部分控制， 导致完全或部 分回到稳定状 态和正常运作。

Stress Reduction and Management 应激的消除和控制 n n n Exercise & Relaxation 锻炼和放松 Express emotions appropriately 恰当表达情感 Time management 管理时间 Diet Unhealthy ways of dealing with stress n n n Consuming Too Much Caffeine Smoking Drinking in Excess Compulsive spending Emotional Eating Also: self-sabotage and lashing out at others

Stress Reduction and Management 应激的消除和控制 n n n Learn to relax 学会放松 Play 娱乐 Laugh 大笑 Meditate 沉思 Pray 祷告

Stress Reduction and Management 应激的消除和控制 n n n n Practice gratitude 练习感恩 Avoid frustration 避免挫败感 Resolve conflict- confess and forgive 解决冲突-认错和饶恕 Avoid anger and desire for revenge 避免生气或考虑报复 Put more control in your life 更多地控制你的生活 Generate goodwill 有善意 Do volunteer work 做志愿 作 Set realistic expectations 有现实的期望

Stress Reduction and Management 应激的消除和控制

DISCUSSION QUESTION n WHAT ARE SOME ACTIONS YOU THINK A STUDENT CAN TAKE TO REDUCE STRESS?

The Most Common Bad Habits: 最常见的坏习惯 n n Bad Habit #1 – Smoking 吸烟 Bad Habit #2 - Consuming Too Much Caffeine (COLA, TEA, CHOCOLATE) 吸取太多咖啡因（可乐、茶、巧克力） n n n Bad Habit #3 - Drinking In Excess 饮酒过 量 Bad Habit #4 - Compulsive Spending 购 物狂 Bad Habit #5 - Emotional Eating 情绪化吃东西

1. There are 168 hours in a week, use them wisely! 一周有168小时，智慧地使用！

2. Using a weekly schedule, find your “lost” hours. 使用每周日程表，找到“丢失”的小时。

3. Set priorities 设立优先次序 – list the things you have to do 列出必须做的事情 – put them into your schedule. 放在日程表里。

4. Preview at the beginning of each week. 每周初预览。

5. Evaluate 评估 at the end of each week. 每周末

6. Work smarter, not harder 更聪明，而不是更努力 – try to use your time twice. 使用时间两次