2014年英语专业八级真题听力 Mini-lecture2

You can consider ways to protect yourself when you start seeing these signs coming on.

So you might decide to withdraw from a stressful situation or reward yourself with equal amounts of low stress activity time.

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

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

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.

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

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

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.

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

And also the results of the plans or action may serve to remove or weaken the original cause of the stress.

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

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

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.

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.

So, for example, if you are in traffic, lateness caused by traffic is out of your hands.

There's no sense in getting really crazy about that. If you do so, it only increases your stress to waste energy trying to resist what's inevitable or what can't be avoided.

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

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.

So, as an example in your lives as students, a whole term paper might feel overwhelming.

But if you say to yourself, today I'm going to the library and gather resources, tomorrow, I'm going to read three articles, and so on,

you'll have broken this one large task, that's writing a term paper, down into many smaller and more manageable tasks.

This will certainly reduce your stress. Ok. Having said all these, I want you to remember that the problem is not in the stressful experiences themselves.

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

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

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

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

看到这些迹象，你就可以考虑保护自己的方法。

你可能会选择从一个紧张的状态中走出来，或者用同样数量的低压力活动时间来补偿自己。

这是恰当处理压力的第一个重要方法。

处理压力的第二个重要方法是关心你身体的需求。

大多数心理学家发现，恰当的锻炼计划，合理的营养，可以减少压力，或者降低压力对身体或大脑的影响。

这似乎很明显，因为锻炼可以让你远离压力，让身体动起来，专注于无压力的事情。

好的，第三个要减少压力的方法，就是在适当的时候制定计划并采取行动。

建议大家不要把精力浪费在担忧上，而应该将精力用于制定计划和采取行动。

通常，做一下行动计划就有助于减轻压力，因为这可以减少忧虑。

此外，制定计划或采取行动可能会消除或削弱压力的根源。

请注意，我刚才说“适当的时候”。下一个建议和这一点有关。

第三个建议是在适当的时候制定计划并采取行动，而不是就坐在那里担心。

但是第四个计划，或者说第四个想法，就是学会接受那些你无法控制的情况。

然后这两个方法双管齐下。

你可以在适当的时候制定计划和行动，

但是不合适时，或者不可能制定计划的时候，唯一的方法就是学会接受一些事情不可改变，不可控制这样的事实。

所以，比如，如果你遭遇堵车，因为堵车而迟到就是无法控制的。

这时生气着急就没有意义了。如果你这样做，只会增加压力，让你浪费精力去对抗不可避免或者无从回避的事情。

心理学家建议的最后一个项目是为自己的活动定速。“定速”的意思是给自己一些可以完成的任务，以合理的速度完成。

也就是说，你以自己能适应的速度做事，将任务分解成可完成的部分，而不是一次性处理整个任务。

举一个学生生活中的例子，一篇完整的学期论文可能会让你感到难以承受。

但如果你对自己说，今天我要去图书馆，收集资料；明天，我要读三篇文章，等等；

把写学期论文这一项大任务分解，分割成一些更小更易于完成的任务。

这会减少你的压力。说了这么多，我想让你们记住，问题不在压力体验本身。

我们都经历过压力和压力情境。问题在于我们对这些经历的反应。

我们每个人都有自己的压力极限和应对压力的方法。

只要我们的方法合适，压力或压力情境的问题就一定能得到解决。

今天的课就到这里。下周见。