焦虑时代,如何让压力为你所用?

2021年1月15日
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面对压力,我们通常的反应总是如何去摆脱或者避免其出现。然而,今天的课程告诉我们,既然压力是生活中难以避免的一部分,那么接受压力、善于利用压力,不仅能够排解焦虑,还能更好地帮助我们实现自己的目标。具体应该怎么做呢?

焦虑时代,如何让压力为你所用?

In Stressful Times, Make Stress Work for You

压力大的时候,让压力为你所用

These are stressful times. Fortunately, we can actually use that stress to improve our health and well-being. Over a decade of research suggests that it’s not the type or amount of stress that determines its impact. Instead, it’s our mind-set about stress that matters most.

这是一个充满压力的时代。幸运的是,我们可以利用压力来让自己更健康、更幸福。十多年的研究表明,压力的类型或大小并不决定其影响。其实,我们如何看待压力才是最关键的。

Step 1: Acknowledge Your Stress

第一步:承认压力

Labeling your stress consciously and deliberately moves neural activity from the amygdala — the center of emotion and fear — to the prefrontal cortex, which is responsible for executive control and planning.

主动地、下意识地描述你的压力,可以将神经活动从杏仁核——情绪和恐惧的中心——转移到负责执行控制和计划功能的前额叶皮质。

In other words, when we take a moment to acknowledge our stress, it moves us from operating from a fearful, reactive place to a position where we can be thoughtful and deliberate.

换句话说,当我们花点时间承认压力的存在时,我们能够从一种害怕、被动的状态,转变至一个可以从容思考的心态。

This step is also an opportunity to understand what’s at the heart of your personal stress or anxiety.

这一步也是一个让你了解自己的压力或焦虑核心的机会。

Step 2: Own Your Stress

第二步:“拥有”压力

The next step is to welcome, or “own,” your stress. We only stress about things that we care about. By owning our stress, we connect to the positive motivation or personal value behind our stress.

下一步是欣然接受或“拥有”你的压力。我们只会为自己在意的事情感到有压力。通过“拥有”压力,我们与压力背后的积极动机或个人价值联系在了一起。

Try completing this sentence about whatever was specifically stressing you out in step one: “I’m stressed about [insert stressor from step one] because I deeply care about …”

试着补全这句话,写出第一步中让你特别紧张的事情(不论是什么):“我对[插入第一步中的压力源]感到有压力,因为我非常在意……。”

Step 3: Use Your Stress

第三步:让压力为你所用

Connecting to the core values behind your stress sets you up for the third and most essential step: using or leveraging stress to achieve your goals and connect more deeply with the things that matter most.

与压力背后的核心价值联系在一起后,我们迈向第三步,也是最重要的一步:利用压力来实现你的目标,并与最重要的事情联结得更紧密。

Ask yourself: Are your typical responses in alignment with the values behind your stress? Think about how you might change your response to this stress to better facilitate your goals and your purpose.

问问自己:你面对压力的典型反应是否符合压力背后的价值观?想一想如何改变你对压力的应对,来更好地辅助你实现目标和目的。

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