2014年英语专八真题听力 演讲

How to Reduce Stress

如何缓解压力

Good morning. Today we look at how to reduce stress.

早上好。今天我们来看看如何减轻压力。

As you all know, life always has stressors, er, things which are causing us stress and living without stress is virtually impossible.

大家都知道，生活总是有压力，呃，给我们带来压力的事情，没有压力的生活几乎是不可能的。

So, if we have to live with stress, we may as well find out more about what it is, how we can deal with it and so on.

所以，如果我们不得不生活在压力中，我们不妨更多地了解它是什么，我们如何应对它等等。

What is stress then? The term was originally used in physics to describe the force exerted between two touching bodies.

那么压力是什么呢？这个术语最初是在物理学中用来描述两个相互接触的物体之间所施加的力。

I restrict it a term describing a physical reaction. Then in the 1930s, a doctor named Hans Selye, S-e-1-y-e,first used this term to describe a human’s reaction to a demand placed on it. pleasant or not.

我把它限定为一个描述生理反应的术语。到了20世纪30年代，一位名叫汉斯·塞耶（Hans Selye，S-e-1-y-e）的医生第一次用这个词来描述人类对外界要求的反应。愉快与否。

And he included in this response things like accelerated breathing, accelerated heart rate increased blood pressure, muscle tension and so on.

他的反应包括呼吸加快，心率加快，血压升高，肌肉紧张等等。

Now, please notice that I said that stress can be pleasant or not.This response can also be pleasant or not, and stress can be both negative and positive.

现在，请注意我说了压力可以是愉快的，也可以是不愉快的。这种反应也可以是愉快的或不愉快的，压力可以是消极的，也可以是积极的。

Let's take a look at positive stress. Positive stress occurs in a life situation towards which one feels positively.

让我们来看看积极压力。积极的压力发生在一个人感觉积极的生活情境中。

Things like Christmas or getting married are usually positive events, but still stressful none the less.

像圣诞节或结婚这样的事情通常是积极的事件，但仍然有压力。

Another example is that pressure in a job can give some people incentive to work and excitement but it still is stress.

另一个例子是，工作中的压力可以给一些人工作的动力和兴奋但它仍然是压力。

Negative stress is what most of us think of when we think of stress.

当我们想到压力时，我们大多数人都会想到负面压力。

And negative stress occurs logically enough in situations towards which one feels negatively.

消极的压力在一个人感到消极的情况下会产生足够的逻辑。

And those examples could be test-taking, a friend's death and so on.

这些例子可以是测试，朋友的死亡等等。

But here a thing to remember is that stress in itself is not hazardous, rather the danger is in the individual’s reaction to the stress.

但这里要记住的是，压力本身并不危险，危险在于个人对压力的反应。

So psychologists have found that if we develop appropriate ways to cope with stressful situations, individuals can reduce the physiological harm which is caused by stress, or which can be caused by stress.

因此，心理学家发现，如果我们想出适当的方法来应对压力，个人就可以减少压力造成的生理伤害或压力造成的生理伤害。

And that's what I want to talk a bit about today: what are these appropriate ways to deal with stress; how to minimize any negative reactions.

这就是我今天想要说的：这些处理压力的适当方法是什么？如何减少任何负面反应。

The first thing that most psychologists suggest is to learn to recognize your own stress signals.

大多数心理学家建议的第一件事是学会识别自己的压力信号。

We all have different types of stress signals, but individuals should monitor themselves for stress signals so that they can focus on minimizing or acknowledging the stress before it gets out of control.

我们都有不同类型的压力信号，但每个人都应该监控自己的压力信号，这样他们就可以专注于在压力失控之前最小化或承认压力。

And common early signs for many people include irritability, insomnia, weight loss or even weight gain, smoking drinking, increases in small errors.

对于许多人来说，常见的早期症状包括易怒、失眠、体重减轻甚至体重增加、吸烟、饮酒、小错误增加。

All kinds of things that people get which could be an early signal of stress.

人们得到的各种各样的东西，这可能是压力的早期信号。

You can consider ways to protect yourself when you start seeing these signs coming on, so you might decide to withdraw from the stressful situation or reward yourself with equal amount of low stress activity time.

当你开始看到这些迹象时，你可以考虑保护自己的方法，所以你可能会决定从压力的情况下退出，或奖励自己等量的低压力活动时间。

That is really the first important way to deal with stress appropriately.

这确实是适当处理压力的第一个重要方法。

The second important way to deal with stress is to pay attention to your body's demands.

应对压力的第二个重要方法是关注身体的需求。

Most psychologists are finding that a good exercise program, good nutrition, decreases the amount of stress, or the effect of stress on the body or in the mind.

大多数心理学家发现，一个好的锻炼计划，良好的营养，减少压力的量，或压力对身体或精神的影响。

And this seems quite apparent because exercise can provide a stress-free environment away from your usual stressors, and it keeps your body busy and preoccupied with non-stressful things.

这似乎很明显，因为运动可以提供一个没有压力的环境，远离你通常的压力源，它让你的身体忙碌起来，专注于没有压力的事情。

OK The third thing to reduce stress is to make plans and act when appropriate.

OK第三件减轻压力的事是制定计划，并在适当的时候行动。

What is suggested is that rather than wasting energy on worrying, an individual can direct his or her energy to plan the steps and act.

建议的是，与其把精力浪费在担心上，一个人可以直接把他或她的精力用于计划步骤和行动。

And often just the planning of the action helps to reduce the stress because it reduces the worrying.

通常只是行动的计划有助于减少压力，因为它减少了担忧。

And also the result of the plan or action may serve to remove or weaken the original cause of the stress.

而且，计划或行动的结果可能有助于消除或削弱压力的原始原因。

Please notice that I just now said when appropriate, and this next suggestion has to do with that idea of when appropriate.

请注意，我刚才说的是在适当的时候，下一个建议就是关于适当的时候。

The third suggestion was to make plans and act when appropriate, rather than just sit around and worry.

第三个建议是制定计划，在适当的时候行动，而不是坐以待毙，忧心忡忡。

But the fourth plan or fourth idea says to learn to accept situations which are out of your control. These two then go hand in hand.

但第四个计划或第四个想法说，要学会接受你无法控制的情况。这两个然后携手并进。

You can make plans and act when it's appropriate, but when it's not appropriate or when it's impossible, the only way is to learn to accept that some things are unchangeable, and out of your hands.

你可以制定计划，在合适的时候行动，但当不合适或不可能的时候，唯一的办法就是学会接受，有些事情是无法改变的，是你无法掌控的。

So, for example,if you are in traffic, lateness caused by traffic is out of your hands.There is no sense in getting really crazy about that.

所以，举个例子，如果你在交通中，交通造成的迟到就不在你的掌控范围之内了。没有必要为那件事疯狂。

If you do so, it only increases your stress to waste energy trying to resist what’s inevitable, or what can't be avoided.

如果你这样做，它只会增加你的压力，浪费精力试图抵抗什么是不可避免的，或无法避免的。

The last item that psychologists suggest is to pace your activities.By pace I mean giving your self some manageable tasks to do at a reasonable speed.

心理学家建议的最后一项是调整你的活动节奏。我所说的节奏是指给自己一些可控的任务，以合理的速度完成。

That is, you go at a speed that you can handle Break your task into manageable parts, rather than try to deal with the whole task all at once.

也就是说，你以一个你可以控制的速度去做。把你的任务分成几个可以控制的部分，而不是试图一次处理整个任务。

So as an example in your life as a student, a whole term paper might feel overwhelming.

举个例子，在你作为学生的生活中，一整份学期论文可能会让你感到不知所措。

But if you say to yourself: today I’m going to the library and get the resources; tomorrow I’m going to read three articles, and so on, you will have broken this one large task, that's writing a term paper, down into many smaller and more manageable tasks.

但如果你对自己说：今天我要去图书馆找资料；明天我要读三篇文章，等等，你就把写学期论文这个大任务分解成了许多更小、更容易管理的任务。

This will certainly reduce your stress.

这一定会减轻你的压力。

OK Having said all these, I want you to remember that the problem is not in the stressful experiences themselves.

好说了这么多，我希望你们记住，问题不在于压力经历本身。

We all experience stress and stressful events. The problem is in our reactions to these experiences.

我们都经历过压力和压力事件。问题在于我们对这些经历的反应。

And each of us has our own limits for stress and our own ways of coping with stress.

而我们每个人对压力都有自己的极限，也有自己应对压力的方式。

So long as we have our own appropriate ways, stress or stressful situations can certainly be dealt with.

只要我们有自己适当的方式，压力或紧张的情况肯定可以处理。

OK. That's all for today's lecture See you next week.

好的。今天的讲座就到这里下周见。

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