Stress is something I’ve faced in a deep and personal way, and have overcome successfully. Living with stress is surprisingly common – according to the American Psychological Association, approximately 60% of Americans are stressed with concerns over money, job pressure and health contributing to 76% of stress.
我以一種深刻和私人的方式處理壓力，並且成功地克服了。生活壓力驚人的普遍——根據美國心理協會的說法，大約60%的美國人為錢困擾，工作壓力和長期的壓力下犧牲的健康多達76%。
Numerous studies have shown that stress has a strong negative impact on well-being and prolonged stress has been associated with anxiety, depression, coronary diseases and sleep problems.
大量研究表明，壓力對幸福感有很強的負面影響，長期的壓力與焦慮、抑鬱、冠心病和睡眠問題有關。
It’s clear that to live a happy and fulfilled life, we need to learn how to respond to life’s challenges without getting stressed. However, stress itself is complicated. There are many different types of stress and there is no easy one size fits all solution.
很明顯，想要過一種快樂充實的生活，我們需要學習如何在沒有壓力的情況下應對生活中的挑戰。然而，壓力來源是很複雜的。有許多不同類型的壓力來源，而不會有單純的一套解決方法，可以適用於任何類型。
In this article, we’ll dive deeper to examine the real cause of stress and how to manage stress and turn it into success.
在這篇文章中，我們將深入探討壓力的真正原因，以及如何管理壓力並將其轉化為成功。
【Table of Contents】
分四大內容
1.Where does stress come from these days?
2.Symptoms of feeling stressed
-Overt (or obvious) symptoms of stress
-Deeper (or not so obvious) symptoms of stress
3.How to manage stress (a step-by-step guide)
-Part A – Decode the 4 real causes of stress
-Part B – Change your mindset to turn stress into success
-Part C – A step-by-step guide to manage stress
4.Turning stress into success
1.壓力來自哪裡?
2.感到壓力的症狀
-明顯的壓力症狀。
-不太明顯的壓力症狀。
3.如何管理壓力(循序漸進)
-第一部分-解讀壓力的四個真正原因。
-B部分-改變你的心態，把壓力轉化為成功。
-第C部分-一步步列好清單管理好壓力。
4.將壓力轉化為成功
Where does stress come from these days?
壓力來自哪裡?
Stress is an evolutionary response to a threat in our environment. In our caveman days, stress helped us survive by triggering our ‘fight’ or ‘flight’ response to help us run away from wild animals or fight to defend our territory.
壓力是對環境威脅的一種演化性反應。在我們穴居人的日子裡，壓力幫助我們生存，逼迫我們“戰鬥”或“逃跑”，進而幫助我們逃離野生動物或為保衛我們的領土而戰鬥。
In today’s modern world however, stress has evolved as a coping mechanism to help us manage mental and emotional overwhelm such as dealing with demanding bosses, managing our finances or surviving health issues.
然而，在當今的現代社會，壓力已經演變成一種應對機制，幫助我們管理心理和受挫情緒，比如處理苛刻的老闆、管理我們的財務或拯救健康問題。
As these are daily problems, we simply do not have the emotional strength and mind space to respond effectively each and every day – this is how stress becomes chronic and starts to interfere with our lives.
這些都是日常問題，我們輕易喪失情感力量和精神來有效地應對每一天——這就是壓力如何變成慢性病，並開始影響我們的生活。
Symptoms of feeling stressed
感到壓力的症狀
Symptoms of stress can be very obvious or buried deep in our psyche depending on how we’ve dealt with stressful experiences through our lives.
壓力的症狀可能很明顯，也可能深埋在我們的心理，這取決於我們如何處理生活中壓力的經歷。
Overt (or obvious) symptoms of stress
明顯的壓力症狀。
Symptoms of stress commonly manifest in terms of physical, mental or emotional discomfort.
壓力的症狀通常表現為身體、心理或情緒上的不適。
Deeper (or not so obvious) symptoms of stress
不太明顯的壓力症狀。
Many times, we tend to avoid dealing with stressors head-on, thinking that avoiding problems will make them go away or stop us from getting anxious. In psychological terms, this is known as avoidance coping a.k.a “What you resist, persists”.
很多時候，我們傾向於避免正面應對壓力，認為逃避問題之後壓力自然會離開或讓我們不再焦慮。在心理學術語中，這被稱為逃避應對。“你所抗拒的，堅持”。
Avoidance coping doesn’t work in the long-term because not dealing with our problems only increases anxiety instead of diminishing it.
逃避應對不會長期有效，因為不處理我們的問題只會增加焦慮，而不是減少焦慮。
We also tend to adopt other not so obvious ways of coping which can be even more detrimental to our health and well-being such as:
我們也傾向於採取其他不那麼明顯的應對方式，甚至對我們的健康和幸福感產生危害，例如:
- Emotional eating or overeating – Turning to food when we are stressed is very common because food helps us feel better in the moment by triggering our brain’s reward system. Often, we end up overeating to numb our feelings so we can avoid thinking about them. This often ends up leading to compulsive or binge eating where we can feel that we don’t have any control over our food choices.
情緒化進食或過度進食——當我們感到壓力的時候，會想吃東西是很常見的，因為吃美食的那一刻會幫助我們紓壓，刺激我們大腦的獎勵系統。通常，我們會吃得比較多來麻痺感覺，這樣我們就可以避免去想它們。這也常導致強迫性飲食或暴食，在這種情況下，我們沒有辦法控制我們要吃什麼。
- Reliance on substances like alcohol – Similar to food, some of us turn to alcohol or other substances to help us relax in the moment. However, by doing this over and over again, it can easily become an addiction.
依賴於酒精之類的物質——類似於食物，我們中的一些人會求助於酒精或其他物質來幫助我們放鬆。然而，這樣一遍又一遍的重複，很容易上癮。
- Nervous behaviors like chewing nails – Since we are not dealing with stress directly, we end up releasing our nervous energy by biting nails or pinching our skin.
- 緊張的行為就像咬指甲——因為我們不是直接處理壓力，我們最終通過咬指甲或掐皮膚來減輕我們的壓力。
- Procrastination – One of the most common consequences of avoidance coping is procrastination which only serves to increase our anxiety and makes us feel even worse than we started with. We end up questioning our motivation, willpower and discipline which can lead to low self-esteem and feeling stuck in life.
拖延症——逃避應對最常見的症狀之一就是拖延症，它只會增加我們的焦慮，讓我們感覺更糟。我們開始質疑我們的動機、意志力和紀律，這些會導致自卑和生活停滯。
- Passive aggressiveness – The stress of being stressed makes us irritable and more aggressive than normal as we usually want to be left alone and don’t have patience in dealing with other people or routine tasks during the day. Often, this can lead to us pushing away the people we most love and makes us feel even more lonely and depressed.
消極的攻擊性——壓力會讓我們變得急躁，變得比平時更有侵略性，因為我們通常想要獨處，在這段期間內，和他人的應對或處理日常事務時沒有耐心。通常，這會導致我們趕走我們最愛的人，讓我們感到更加孤獨和沮喪。
- Rumination – Some of us keep thinking about the same negative stressors over and over again wondering why this is happening to us and brooding over the circumstances. This sends us even more into a negative spiral and unable to respond to life’s challenges in a proactive way.
沉思——有些人不斷地思考消極壓力，想知道為什麼這種情況會發生在我們身上，並在這種情況下沉思。這使我們更加陷入惡性循環，無法以積極主動的方式應對生活中的挑戰。
- Chronic Illnesses – incidences of autoimmune illnesses such as IBS, Crohn’s, Ulcerative Colitis affect about 50 million Americans and is only increasing each year.Studies have shown that up to 80% of patients have reported high levels of stress prior to diagnosis leading researchers to hypothesize that increased production of stress-related hormones. This leads to immune dysregulation and cause auto-immune illnesses.
- 慢性疾病——如IBS、克羅恩病、潰瘍性結腸炎等自身免疫性疾病的發病率，影響了大約5000萬美國人，而且每年都在增加。4項研究表明，高達80%的患者在診斷前，都反映有高程度的壓力，從而導致研究人員假設增加與壓力相關的激素產生。這將導致免疫失調，並引起自體免疫疾病。
In a nutshell, not dealing with stress directly leads to what we commonly perceive as self-sabotage – engaging in behaviors seemingly against our own will and feeling a lack of control over our lives.
簡而言之，不處理壓力直接導致了我們認為的自我破壞——我們的行為似乎違背了我們的意願，對我們的生活缺乏控制。這種缺乏控制會損害自尊，會使我們陷入混亂的行為模式，包括焦慮、抑鬱和暴飲暴食。
How to manage stress (a step-by-step guide)
如何管理壓力(循序漸進)
To deal with stress in a healthy way, we need to understand what causes stress at the deepest level so we can deal with the root causes rather than just the symptoms.
以健康的方式處理壓力，我們需要瞭解是什麼導致了最深層的壓力，這樣我們就能解決根本原因而不僅僅是症狀
Part A – Decode the 4 real causes of stress
第一部分-解讀壓力的四個真正原因
Stress as we learned previously is primarily a threat to our survival, and these threats in the modern world occur in four different dimensions according to Maslow’s hierarchy of needs. Identifying which of these are the biggest stressors for us can help us formulate an effective response instead of relying on ineffective coping mechanisms.
正如我們之前所瞭解到的，壓力對我們生存造成主要威脅，而在現代世界的這些威脅則是根據馬斯洛的需求層次理論在四個不同的維度發生的。確定哪些是我們最大的壓力源，可以幫助我們制定有效的應對措施，而不是依賴無效的應對機制。
1. Safety threats
The first rung of Maslow’s hierarchy of human needs states that we all have a basic desire for safety in terms of good health, financial freedom and a stable job. If any of these are missing from our lives, it is perceived by the body’s evolutionary system as a threat to survival which triggers our stress response.
At this point, ask yourself if you are facing any safety threats:
1.安全需求
馬斯洛人類需求層次理論的第一個層次是，我們都有一種基本的安全需求，即健康、財務自由和穩定的工作，如果我們生活中缺少任何一個，身理系統就會認為它對生存造成威脅，從而引發我們的壓力反應。
針對這點，問自己是否面臨安全威脅:
2. Love and belonging threats
The second rung of Maslow’s needs states that we are all seeking to belong to a social group and that love is an important human need.
Are you feeling a sense of love, intimacy and belonging or is this something currently missing in your life?
2.愛和歸屬感
馬斯洛的第二個需求是，我們都在尋求社會團體的歸屬感，以及愛也是一個重要的人類需求。
你是否感覺到一種愛、親密和歸屬感，或者是你生命中缺失的東西?
- Do you have a happy marriage or relationship with a partner that fulfills you?
- 你是否有一個幸福的婚姻或一個你愛的伴侶關係?
- Are you happy with your role as a wife, mother, daughter and sister? Or do you feel like you aren’t able to give your all to your family?
- 你對自己作為妻子、母親、女兒和妹妹的角色感到滿意嗎?或者你覺得你不能把你的全部都給你的家人?
- Do you have friends or a social circle that you feel connected to?
- 你有朋友或社交圈嗎?
- Do you experience feelings of loneliness or lack of love and support?
- 你是否經歷過孤獨或缺乏愛與支持?
3. Self-esteem threats
The third rung of Maslow’s needs are a key motivator for many of our actions – our need for
self-esteem. This is reflected in our confidence, achievement and the respect we receive from others.
If your self-esteem is affected:
3.自尊
馬斯洛需求的第三個層次是我們許多行為的主要動力——我們對自尊的需要。這反應在我們的信心、成就和我們從別人那裡得到的尊重。
如果你的自尊受到影響:
- You maybe constantly seeking for validation from external sources, not from within yourself
- 你可能一直在尋求外界認可，而不是來自你自己。
- Your confidence and belief is high when you are praised or when you achieve something, otherwise you feel depressed.
- 當你受到他人表揚時，你的信心和信念都很高，相反地，當你有所成就時，沒人認可，你會感到沮喪。
Are you experiencing any of these feelings?
你有這種感覺嗎?
For many of us, our self-esteem can also be low because we are too tough with ourselves – for example, we may have many achievements but we judge ourselves based on our weight, our clothes size or what we didn’t get done instead of recognizing what we are doing well.
對於許多人來說，我們的自尊可能很低，因為我們對自己太苛刻了——比如，我們有很多成就，但是我們根據自己的體重、衣服的尺寸或者我們沒有做的事情來評判自己，而不是去認可自己做得很好。
Dictated by societal pressures and our own perfectionism, this leads to artificial stress which we create for ourselves. Often escaping from this stress makes us so obsessed with the task at hand.
受社會壓力和我們自身的完美主義的影響，導致了自己給自己的壓力。經常逃避這種壓力讓我們常糾結手上的任務。
For example, to lose weight, we may go on extreme diets that we end up self-sabotaging (for example, binge or emotional overeating to stop feeling stressed about our weight) which then makes us even more stressed and creates a vicious cycle (diet – binge – diet cycle for example).
例如，為了減肥，我們可能會採取極端的節食方式，最終導致自我破壞(例如，暴飲暴食或情緒化暴飲暴食，從而停止對體重的壓力)，從而使我們更有壓力，形成一個惡性循環(例如，節食-暴飲暴食-節食的循環)。
4. Self-actualization threat
The final rung of Maslow’s needs is the ultimate goal of all human existence – to fulfill our potential and be our best selves. When we are able to do this, we can chase our dreams and have the autonomy to be creative, spontaneous and engage in activities that are meaningful to us.
If self-actualization is your biggest cause for stress, ask yourself:
4.自我實現
馬斯洛需求的終極目標是所有人類生存的終極目標——實現我們的潛能，成為我們最好的自我。當我們能夠做到這一點的時候，我們就可以追逐我們的夢想，並擁有自主創新、自發和參與對我們有意義的活動。
如果自我實現是你壓力最大的原因，問問你自己:
- Do you feel like you are holding back? Do you feel like you are not living up to your full potential that you could be so much more?
- 你覺得你在退縮嗎?你是否覺得你沒有充分發揮你的潛力，你可以做的更好?
- Is there a dream, a deep desire to change the world that you’ve been holding back on?
- 有沒有一種夢想，一種想要改變世界的強烈願望?
If you feel like you are holding back either because you don’t know what to do, you’re experiencing a mid-life crisis or because you’re valuing stability over chasing your dreams, then finding a way around this is your biggest challenge.
如果你覺得自己猶豫不決，要麼是因為你不知道該做什麼，要麼你正在經歷一場中年危機，要麼是因為你看重穩定而不是追逐你的夢想，然後找到解決這一問題的方法是你最大的挑戰。
Summing it up
Once you’ve gone through these 4 causes and the related questions, identify your biggest stressor and which bucket it falls into.
In the next section, we will talk about how to manage the stressor without getting stressed.
總結
一旦你經歷了這4個原因和相關的問題，找出你最大的壓力源，並把它寫下來。
以下，我們將討論如何管理壓力。
Part B – Change your mindset to turn stress into success
There are two key mindset changes that are crucial to not only overcoming stress, but using it to turn a stressor into something successful.
B部分-改變你的心態，把壓力轉化為成功。
有兩種關鍵的心態變化，不僅對克服壓力至關重要，還能使壓力轉化為成功的壓力。
1. Use the “thinking brain” not the “primitive brain”
Like we saw before, stress is our primitive brain’s response to survival which activates our fight or flight systems. While this was incredibly useful for our survival as a species in caveman times, it’s this very response that causes us to freeze, feel overwhelmed and unable to think when we are in a stressful situation today.
1.用“思考的大腦”而不是“原始的大腦”
就像我們之前看到的，壓力是我們原始大腦對生存的反應，它啟動我們的戰鬥或逃跑的機制。雖然這對我們在穴居人時代的生存來說是非常有用的，但這種反應不適用在這個充滿壓力的時代，壓力讓我們感到不知所措，無法思考。
When we can’t think, we respond to stress unconsciously – with negative feelings of anxiety, worry, sadness or anger.
當我們無法思考時，我們會無意識地對壓力做出反應——焦慮、擔憂、悲傷或憤怒的負面情緒。
While we can’t stop the primitive brain from responding to stress with such emotions, we can simultaneously engage our thinking brain to decide how to respond to these emotions.
雖然我們無法阻止原始的大腦以這種情緒來回應壓力，但我們可以同時控制思維大腦決定如何回應這些情緒。
Our “thinking brain” can make reasonable and conscious choices in regulating our response to stress.
我們的“思考大腦”可以在調節我們對壓力的反應時做出合理和有意識的選擇。
It can help us decide that although we are experiencing emotions of anxiety (which is a biological response), we can choose not to feel anxious. As feelings are a result of how we respond to our emotions, we are fully in control of how we feel when we are confronted with a stressful situation.
它可以幫助我們決定，儘管我們正在經歷焦慮的情緒(這是一種生物反應)，我們可以選擇不感到焦慮。因為感覺是我們對情緒反應的結果，當我們面對壓力時，我們完全可以控制自己的感受。
Our feelings are not our emotions. Our feelings are how we choose to respond to our emotions.
Recognizing that we are in fact in control of how we respond to a stressor is a key realization necessary to manage stress better.
我們的感覺不是我們的情感。我們的感覺是我們選擇如何回應我們的情緒。
意識到我們實際上是在控制我們如何應對壓力，是非常關鍵的認識，才能更好的管理情緒。
2.
Use stress as an incentive to be better
The second mindset change needed is to recognize that stress is just a symptom and not a cause of our anxiety or unhappiness.
2.利用壓力來激勵自己變得更好。
第二個需要改變的觀念是認識到壓力只是一種症狀，而不是我們焦慮或不快樂的原因。
When we start looking at stress as a way to diagnose what’s missing in our life, we can then use it to make changes that will help us live more satisfied, calm and relaxed lives.
Stress then gives us an opportunity to have better careers, more loving relationships and to fulfill our potential without which we might have never done and just “settled” for whatever life threw our way.
當我們開始把壓力視為一種診斷我們生活中缺失的東西的方法時，我們就可以用它來做出改變，讓我們的生活更充實、更平靜、更輕鬆。
壓力給了我們一個機會，讓我們有更好的事業，更有愛的關係，並發揮我們的潛能，而沒有這些，我們可能永遠不會做其他領域的事情，只是“安穩”了我們的生活。
Part C – A step-by-step guide to manage stress
With the key stressor identified from Part A and the new mindsets adapted from Part B, you now understand that you are in control of how you respond to and feel about the stressful events in your life.
The following four simple steps can help you fully manage stress positively:
第C部分-一步步列好清單管理好壓力
從A部分和B部分的新思維定出的關鍵壓力源，你現在知道你在控制你對生活中壓力事件的反應和感受。
以下四個簡單的步驟可以説明你積極地應對壓力:
1. Accept the stress instead of avoiding it
The first step to managing stress positively is to accept it. By accepting the stress, we can be fully present and connect with our emotions. This is when we recognize our emotions and know that we can decide how to respond to stress in a healthy manner.
1.接受壓力，而不是逃避壓力。
積極應對壓力的第一步是接受它。通過接受壓力，我們可以完全呈現並與我們的情感聯繫起來。這是當我們意識到自己的情緒，並知道我們可以決定如何以健康的方式應對壓力。
Avoiding stress effectively negates any positive impact from dealing with stress and instead only hides it temporarily. In most cases, it leads to vicious cycles like binge eating, procrastination and self-sabotage that we learned about in the previous sections.
Effective therapies like ACT (used in depression, anxiety and addiction) also tell us that acceptance is the key to healing.
逃避壓力消除壓力所帶來的積極影響，只是暫時隱藏它。在大多數情況下，它會導致惡性循環，如暴飲暴食拖延和自我破壞，這是我們在前幾節中學習到的。
有效的治療方法像是ACT(在抑鬱、焦慮和成癮中使用)也告訴我們，接受是治療的關鍵。
2. Be proactive in making a change
The second step now that we’ve accepted the stress is to do something about it if it’s in our control.
For example, from Part A, if you realize that your biggest stressor is that your self-esteem is mostly dependent on your weight and body image, you can decide to focus more on your other achievements. Maybe you also developed emotional or binge eating as a coping response to this stressor, then you can get help from mentors who’ve been through the same experience.
Taking an active part in changing the conditions or environment that cause the stress will reduce stress.
2.積極主動做出改變
我們已經接受壓力的第二步是行動，如果它在我們的控制之下。
例如，Part A開始，如果你意識到你最大的壓力是你的自尊主要依賴於你的體重和外貌，你可以更關注你的其他成就。也許你也有情緒或暴飲暴食來應對這種壓力，然後你可以從經歷過同樣經歷的導師那裡得到幫助。
積極改變壓力來源的情況或環境會減輕壓力。
3. Practice the “Circle Of Influence” mantra
Popularized in Steven Covey’s 7 Habits of Highly Effective People, “Circle of Influence” tells us that focusing on the things we can control – i.e., what we eat, who we spend time with, – will make us more effective in making proactive changes.
Instead of worrying about or reacting to conditions over which we don’t have much influence, the third step to managing stress is to focus on the activities that we can actually change.
This means we can stop comparing ourselves to others or worrying about what others think of us. We can focus on doing our best and being motivated internally – all positive and healthy habits.
3.練習“影響循環”的祈禱文
在Steven Covey的《高效人士的7個習慣》中，“影響力圈”(Circle of Influence)告訴我們，專注於我們可以控制的事情——也就是，我們吃什麼，我們要花時間和誰相處，將使我們更有效地做出積極的改變。
不要擔心或對我們沒有太多影響的情況做出反應，第三步是關注我們能真正改變的活動。
這意味著我們可以停止拿自己和別人比較，或者擔心別人對我們的看法。我們可以專注於做我們擅長的事情，並在內心積極向上——所有積極和健康的習慣。
4. Develop grit
Dealing with any stressful situation requires a keen interest to make a change and tenacity to push through difficult challenges. This combination of passion and perseverance is the key to success according to psychologist Angela Duckworth.
Passion is a combination of chasing a meaningful goal and being internally motivated to keep chasing it. Passion is not just a fiery burst of energy or willpower but an internal drive that will help us push through challenges.
4.培養毅力
應對任何有壓力的情況都需要有強烈的興趣去改變和堅持去克服困難的挑戰。心理學家Angela Duckworth認為，這種激情和堅持的結合是成功的關鍵。
激情是追逐一個有意義的目標，並有內在動力去追逐它。激情不僅僅是一種激情或意志力的迸發，而是一種內在的驅動，它能幫助我們克服挑戰。
At the same time, persevering through difficulties requires us to be aware of our blind spots. It’s important to be realistic to set achievable goals, prioritize, focus and motivate ourselves by recognizing our efforts. For high performers who are used to instant results and achievement, this can be very difficult.
Understanding ourselves and our blind spots can help us persevere in the face of challenges.
與此同時，在堅持的過程中，遇到困難需要我們意識到自己的盲點。透過肯定自身的努力，制定可實現的目標、確定目標、關注和激勵自己是很重要的。對於那些習慣於需要立即成果和成就的人來說，這是非常困難的。
瞭解我們自己和我們的盲點可以幫助我們在面對挑戰時堅持下去。
With these 4 steps, we can now start to not only manage stress but thrive under it and use it to become even more successful.
有了這4個步驟，我們現在不僅可以管理壓力，還能在壓力下茁壯成長，並利用它變得更加成功。
Turning stress into success
將壓力轉化為成功
Stress is our response to how we deal with life’s pressures. We can change stress from being an unconscious behavior to a conscious response by using our “thinking mind”.
壓力是我們應對生活壓力的方式。我們可以利用我們的“思維”，將壓力從無意識行為轉變為有意識的反應。
By re-framing stress to be a positive tool for self-improvement, we can use it to identify our biggest need (safety, belonging, self-esteem or self-actualization). Then, use the 4-step process to accept the stress and be proactive about dealing with it to turn stress into success.
通過將壓力重新定義為自我改善的積極工具，我們可以用它來確定我們最大的需求(安全、歸屬感、自尊或自我實現)。然後，使用4個步驟來接受壓力，並積極地處理它，將壓力轉化為成功。
Even though you may feel like you are not stressed, but you’re dissatisfied with life or having coping mechanisms like binge eating or procrastination, your stress is just hiding beneath the surface. Use this 4-step process to build a happier, relaxed and more satisfied life starting today.
儘管你可能覺得自己沒有壓力，但你對生活不滿意，或者有像暴飲暴食或拖延症這樣的應對機制，你的壓力只是隱藏在表面之下。從今天開始，用這四個步驟來建立一個更快樂、更輕鬆、更滿意的生活。
原文網址: https://goo.gl/5DFsJf
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