What is stress?
Stress是一种触发特定生物反应的情况。当您在整个身体中察觉威胁或重大挑战，化学品和激素时。
Stress triggers your fight-or-flight response in order to fight the stressor or run away from it. Typically, after the response occurs, your body should relax. Too much constant stress can have negative effects on your long-term health.
都很紧张吗？
压力不一定是坏事。这是帮助我们的猎人收集者祖先生存的原因，这在今天的世界中同样重要。当它有助于避免事故时，它可以是健康的，达到紧张的截止日期，或者在混乱中保持你的智慧。
We all feel stressed at times, but what one person finds stressful may be very different from what another finds stressful. An example of this would be public speaking. Some love the thrill of it and others become paralyzed at the very thought.
要么强调并不总是糟糕的事情。例如，您的婚礼日可能被视为一种良好的压力形式。
但压力应该是暂时的。一旦你通过了the fight-or-flight moment, your heart rate and breathing should slow down and your muscles should relax. In a short time, your body should return to its natural state without any lasting negative effects.
另一方面，严重，频繁或长期的压力可以是精神上和身体有害。
这相当普遍。当被问及时，80％美国人报告他们至少有一个压力的症状在过去的一个月里。20％reported being under extreme stress.
生命是它的，这是不可能完全消除压力。但我们可以学会在可能的时候避免它并在不可避免的时候管理它。
压力是对潜在危险情况的正常生物反应。当你遇到突然的压力时，你的大脑用化学品和激素如肾上腺素和皮质醇淹没你的身体。
That gets your heart beating faster and sends blood to muscles and important organs. You feel energized and have heightened awareness so you can focus on your immediate needs.
当你感知危险时，hypothalamus在你的大脑的基础反应。它将神经和激素信号发送到您的肾上腺，释放丰富的荷尔蒙。
These hormones are nature’s way of preparing you to face danger and increase your chances of survival.
这些荷尔蒙肾上腺素之一。你可能肌萎缩性侧索硬化症o know it as epinephrine, or the fight-or-flight hormone. In rapid fashion, adrenaline works to:
虽然这是有帮助的那一刻，频繁的肾上腺素潮水可以导致：
一种lthough adrenaline is important, it isn’t the primary stress hormone. That’s cortisol.
作为主要的压力激素，皮质醇在压力情况下起着重要作用。其职能是：
- 提高血液中的葡萄糖量
- 帮助大脑更有效地使用葡萄糖
- 提高有助于组织修复的物质的可达性
- 限制在危及生命的情况下是非必要的功能
- altering immune system response
- 抑制生殖系统和生长过程
- 影响控制恐惧，动机和情绪的大脑的部分
所有这些都有助于您更有效地处理高压力情况。这是一个正常的过程和对人类生存至关重要。
但如果你的皮质醇水平保持高位，它对您的健康产生负面影响。它可以有助于：
它对您的心情也可能产生负面影响。
There are several压力的类型, including:
- acute stress
- 焦急压
- 慢性应力
急性压力
急性压力happens to everyone. It’s the body’s immediate reaction to a new and challenging situation. It’s the kind of stress you might feel when you narrowly escape a car accident.
急性压力也可以出来你真正享受的东西。这是一个有些可怕的，但感觉令你在过山车上或滑雪陡峭的山坡时。
这些急性压力的事件通常不会造成任何伤害。他们甚至可能对你有好处。压力情况会使您的身体和大脑实践在为未来的压力情况下开发最佳反应方面。
Once the danger passes, your body systems should return to normal.
严重的急性压力是一个不同的故事。这种压力，如当你面临危及生命的情况时，可以导致post-traumatic stress disorder (PTSD)or other mental health problems.
焦急压
情节急性应力是当你经常发作的急性压力时。
如果你经常焦虑并且担心你怀疑的事情可能会发生这种情况，这可能会发生这种情况。你可能会觉得你的生活是混乱的，你似乎从一个危机到下一个危机。
Certain professions, such as law enforcement or firefighters, might also lead to frequent high-stress situations.
与严重的急性胁迫一样，情节急性应力会影响您的身体健康和心理健康。
慢性应力
当您延长一段时间的高压力水平时，您有慢性应力。像这样的长期压力会对您的健康产生负面影响。它可能有助于：
- anxiety
- 心血管疾病
- depression
- 高血压
- 弱化免疫系统
慢性应力can also lead to frequent ailments such as headaches, an upset stomach, and sleep difficulties.获得对不同类型的压力以及如何识别它们可能有所帮助的洞察力。
一些典型的急性或慢性应激的原因include:
- 通过自然或曼德灾难生活
- living withchronic illness
- 幸存危及生命的意外或疾病
- being the victim of a crime
- 体验家庭压力因素，如：
- 虐待关系
- 一个不幸的婚姻
- 长期离婚诉讼程序
- 儿童保管问题
- caregiving对于一个具有慢性疾病的爱人，如失智
- 住在贫困or being homeless
- 在危险的职业工作
- 几乎没有工作生活平衡，长时间工作，或者有你讨厌的工作
- 军事部署
由于它们与人一样多样化，那么可能导致人们压力的东西没有结束。
无论原因是什么，对身体的影响can be serious if left unmanaged.
Just as we each have different things that stress us out, our symptoms can also be different.
虽然你不太可能拥有它们，但是如果你受到压力，那么你可能会遇到一些东西：
- 慢性疼痛
- insomnia和别的睡眠问题
- 降低性驱动
- digestive problems
- eating too much or too little
- 难以集中andmaking decisions
- fatigue
You might feel overwhelmed, irritable, or fearful. Whether you’re aware of it or not, you may be drinking or smoking more than you used to.
压力头痛，也被称为紧张头痛，是由于头部，脸部和颈部紧张的肌肉。一些压力头痛的症状是：
- 轻度到中度沉闷的头痛
- 额头上的压力带
- tenderness of the scalp and forehead
Many things can trigger a tension headache. But those tight muscles could be due to emotional stress or anxiety.
- 感染幽门螺杆菌（H. pylori的）
- 长期使用nonsteroidal anti-inflammatory drugs（NSAIDs)
- 罕见的癌症和肿瘤
Research into how physical stress interacts with the immune system is ongoing. It’s thought that physical stress may affect how you heal from an ulcer. Physical stress can be due to:
- 脑或中枢神经系统的创伤或伤害
- 严重的长期疾病或受伤
- 外科手术
反过来，heartburn胃溃疡的疼痛可以导致情绪压力。
有些人通过进食而对压力作出反应，即使他们不饿。如果你发现自己在没有思考的情况下吃东西，binging in the middle of the night，或一般来说进食方式更多than you used to, you might be stress eating.
When you stress eat, you take in a lot more calories than you need and you’re probably not choosing the healthiest foods. This can lead torapid weight gainand a host of health problems. And it does nothing to resolve your stress.
如果您正在进食以缓解压力，是时候找到其他应对机制了。
Work can be a source of great stress for any number of reasons. This kind of stress can be occasional or chronic.
工作中的压力可以是以：
- 感觉你缺乏力量或控制会发生什么
- feeling stuck in a job you dislike and seeing no alternatives
- being made to do things you don’t think you should do
- experiencing a conflict with a co-worker
- having too much asked of you, orbeing overworked
如果你在工作中你讨厌或始终响应其他人的要求没有任何控制，压力似乎是不可避免的。有时，戒烟或争取更多工作生活平衡是正确的。
当然，一些工作比其他工作更危险。一些，如紧急先响应者，打电话给你把你的生命放在这条线上。然后，有职业 - 例如医学领域的职业，如医生或护士 - 你在哪里握住别人的生命。寻找平衡并管理压力对于保持您的心理健康是重要的。
压力和焦虑经常齐头并进。压力来自您的大脑和身体的需求。焦虑是当你感到高度的忧虑，不安或恐惧时。
焦虑肯定可以是情节或慢性胁迫的分支。
具有压力和焦虑会对您的健康产生严重的负面影响，让您更有可能发展：
- 高血压
- heart disease
- 糖尿病
- 恐慌症
- depression
压力和焦虑can be treated. In fact, there are many strategies and resources that can help for both.
Start by seeing your primary doctor, who can check your overall health and refer you for counseling. If you’ve thought about harming yourself or others, get help immediately.
The goal of压力管理不是完全摆脱它。这不仅仅是不可能的，而且在我们提到的情况下，在某些情况下，压力可能会健康。
In order to manage your stress, first you have to identify the things that cause you stress — or your triggers. Figure out which of these things can be avoided. Then, find ways to cope with those negative stressors that can’t be avoided.
Over time, managing your stress levels may help lower your risk forstress-related diseases。一种nd it’ll help you feel better on a daily basis, too.
以下是开始管理压力的一些基本方法：
- maintain a健康的饮食
- 瞄准7-8 hours of sleep每晚
- exercise regularly
- 尽量减少您的使用caffeineand酒精
- stay socially connected so you can get and give support
- 腾出时间和放松，或者self-care
- 学习冥想技巧如深呼吸
如果你无法管理你的压力，或者如果它伴随着焦虑或depression, see your doctor right away. These conditions can be managed with treatment, as long as you seek help. You might also consider consulting with a therapist or other心理健康专业人士。
While stress is a normal part of life, too much stress is clearly harmful to your physical and mental well-being.
幸运的是，有很多方法可以管理压力，并且对于可能与之相关的焦虑和抑郁症都有有效的治疗方法。
