11 个健康应对生活压力的方法
When stress becomes unmanageable, try these evidence-based tools to tackle it in healthy ways
7 min read
- Exercise and Fitness
- Stress
- Sport and Rehabilitation
Stressful experiences are a normal part of life, and the stress response is a survival mechanism that primes us to respond to threats. Some stress is positive: Imagine standing in front of a crowd to give a speech and hitting it out of the park. Stressful? Certainly. But also challenging and satisfying.
But when a stressor is negative and can’t be fought off or avoided—such as layoffs at work or a loved one’s medical crisis—or when the experience of stress becomes chronic, our biological responses to stress can impair our physical and mental health.
Fortunately, there are many evidence-based tools to help combat the negative effects of stress in healthy ways.
压力体验是生活中正常的一部分，压力反应是一种生存机制，它使我们能够应对威胁。有些压力是积极的：想象一下站在人群中发表演讲并表现得非常出色。有压力吗？当然有。但这也具有挑战性且令人满足。
但当压力源是负面的，且无法对抗或避免——例如工作中的裁员或亲人医疗危机——或者当压力体验变得慢性时，我们对压力的生理反应可能会损害我们的身心健康。
幸运的是，有许多基于证据的工具可以帮助我们以健康的方式应对压力的负面影响。
They recommend that you:
- Try to eliminate the stressors: Whether or not you experience an intolerable level of psychological stress depends on the intensity of the situation and also the person experiencing it. How you perceive and think about a stressor can also make a big impact on how you respond. It’s not always possible to escape a stressful situation or avoid a problem, but you can try to reduce the stress you are feeling. Evaluate whether you can change the situation that is causing you stress, perhaps by dropping some responsibility, relaxing your standards, or asking for help.
- Cultivate social support: Strong social support can improve resilience to stress. Reach out strategically. Some friends or family members may be good at listening and sympathizing. Others might excel at practical help, like bringing over a home-cooked meal or covering an hour of child care. Giving support can also increase positive emotions and decrease negative emotions. Just make sure your relationships stay in balance. A friend who requires support but never gives it may increase your stress level. [Related: The science of why friendships keep us healthy]
- Seek good nutrition: When confronted with a stressor, the central nervous system releases adrenaline and cortisol, which affects the digestive tract among other physiological changes. Acute stress can kill the appetite, but the release of the hormone cortisol during chronic stress can cause fat and sugar cravings. Research also suggests that high cortisol combined with high sugar consumption may prompt the deposition of fat around our internal organs—visceral fat that is associated with cardiovascular and metabolic diseases. A diet high in a variety of nutrients can both protect health and provide more physical energy to deal with challenges. No need to go vegan or swear off cookies—just aim to consume a rainbow of fruits and vegetables as part of your daily diet. Avoid using substances such as alcohol to dampen the stress response since substances do not solve the root of the problem and can have serious health effects. [Related: That salad isn’t just good for your nutrition—it may help stave off depression]
- Relax your muscles: Because stress causes muscles to tense, being stressed out can create tension headaches, backaches, and general fatigue. Combat stress and these symptoms with stretches, massage, or warm baths. Or try progressive muscle relaxation, a method that has been shown to reduce anxiety and improve overall mental health. To practice progressive muscle relaxation, get in a comfortable position and choose a muscle group, like your lower leg muscles (most practitioners recommend starting with the lower body and working your way up). Inhale and contract the muscles for five to 10 seconds, then exhale and release the muscles suddenly. Relax for 10 or more seconds and then move on to the next muscle group. Another option is passive progressive muscle relaxation. This technique is similar to progressive muscle relaxation but skips the tensing step. Instead, simply picture each muscle group one at a time and focus on relaxing that portion of the body.
- Meditate: A strong body of research shows that mindful meditation can reduce psychological stress and anxiety—even short-term mindfulness meditation programs work. To get started, set aside five minutes in a quiet place to sit and breathe. Focus on the present moment; if stray thoughts intrude, acknowledge them and then let them go. Don’t judge yourself for any mental wavering. Gently refocus and bring the attention back to the present moment.
- Protect your sleep: Daytime stress affects nighttime sleep. Making matters worse, losing shuteye can affect both cognition and mood. How to sleep better? Try to have a consistent sleep routine that allows time to wind down before lights out. Meditation and relaxation can help with insomnia. Also, avoid caffeine and alcohol in the late afternoon and evening. Put down your screens, as blue light can suppress the sleepy hormone melatonin (and checking social media may ramp up your emotions.) Finally, move your body during the day: A large body of research suggests that physical activity can improve sleep, especially for middle-aged and older adults. [Related: APA’s health advisory on social media use in children and teens]
- Get physical: Brisk movement can not only improve sleep, it can directly combat stress. In one study, working adults who participated in moderate physical activity had half the perceived stress as working adults who did not participate. Physical activity may also cancel out some of the negative effects of stress, including the impact of stress on the immune system. Adding physical activity needn’t be expensive or complex: A brisk 30-minute walk or a dance session in the living room can do the trick. [Related: Want to boost your mental health? Take a walk]
- Take a moment in nature: Studies conducted in multiple countries have found that green space improves mood. Even nature videos can speed the recovery from stress compared with videos of urban scenes. Taking a moment to notice nature—even in the form of a bustling city park—can refocus and calm your mind.
- Keep your pleasurable activities: When life gets overwhelming, people often drop their leisure activities first. But cutting yourself off from pleasure can be counterproductive. Even when time is tight, look for opportunities to do something for yourself, whether that means reading a novel, singing along to your favorite tunes, or streaming your favorite comedy on Netflix. Humor and laughter can benefit both mental and physical health.
- Reframe your thinking: One of the most research-supported treatments for stress and anxiety is cognitive behavioral therapy, or CBT. At the root of this therapy approach is the understanding that our thoughts influence our emotions, which in turn influence our behaviors. Reframing your thoughts around a stressor can help manage your emotions, reducing feelings of stress. Some tips: If you feel yourself spiraling into imagining worst-case scenarios, stop and put your mind elsewhere. Set realistic expectations for yourself. Strive for acceptance of situations outside of your control.
- Seek help: If you feel overwhelmed and self-help isn’t helping, look for a psychologist or other mental health provider who can help you learn how to manage your stress effectively. He or she can help you identify situations or behaviors that contribute to your stress and then develop an action plan to change the stressors, change your environment, and change your responses.
- 尝试消除压力源：你是否经历难以忍受的心理压力，取决于情境的强度以及经历压力的人本身。你对压力源的感知和思考方式，也会在很大程度上影响你的应对方式。虽然并非总能逃避压力情境或避免问题，但你可以尝试减轻自身感受到的压力。评估自己是否能改变导致压力的情境，例如通过卸下部分责任、放宽标准或寻求帮助。
- 培养社会支持：强大的社会支持能增强对压力的抵抗力。战略性地主动联系他人。有些朋友或家人擅长倾听和共情，而另一些人可能在实际帮助方面更出色，比如送来自家做的饭菜或帮忙照看孩子一小时。给予支持也能增加积极情绪，减少消极情绪。但要确保人际关系保持平衡。一个只索取支持而不给予的朋友可能会增加你的压力水平。
- 寻求良好营养：面对压力源时，中枢神经系统会释放肾上腺素和皮质醇，这会影响消化道及其他生理变化。急性压力可能抑制食欲，但慢性压力期间皮质醇的释放会导致对脂肪和糖的渴望。研究还表明，高皮质醇水平与高糖摄入可能促使脂肪在内脏器官周围堆积——这种内脏脂肪与心血管和代谢疾病相关。富含多种营养的饮食既能保护健康，也能提供更多体力来应对挑战。无需完全素食或戒掉甜点，只需将彩虹般多样的水果和蔬菜作为日常饮食的一部分。避免使用酒精等物质来抑制压力反应，因为这些物质无法解决根本问题，还可能对健康造成严重危害。
- 放松肌肉：由于压力会导致肌肉紧张，长期压力可能引发紧张性头痛、背痛和整体疲劳。通过拉伸、按摩或温水浴来对抗压力及这些症状。也可以尝试渐进式肌肉放松法，这种方法已被证明能减轻焦虑并改善整体心理健康。练习渐进式肌肉放松时，找一个舒适的姿势，选择一个肌群（如小腿肌肉，多数实践者建议从下肢开始，逐步向上进行）。吸气时收缩肌肉5到10秒，然后呼气并突然放松肌肉。放松10秒或更长时间，再进行下一组肌群。另一种选择是被动渐进式肌肉放松法。这种技术与渐进式肌肉放松法类似，但省略了紧张步骤。相反，只需依次想象每个肌群，并专注于放松身体的相应部位。
- 进行冥想：大量研究表明，正念冥想可以减轻心理压力和焦虑——即使是短期的正念冥想项目也有效。入门时，可在安静的地方留出五分钟坐着呼吸。专注于当下；如果杂念出现，承认它们的存在，然后让它们消散。不要因任何思绪的波动而自我评判。温和地重新集中注意力，将注意力带回当下。
保护睡眠：日间压力会影响夜间睡眠。更糟糕的是，睡眠不足会影响认知和情绪。如何改善睡眠？尝试建立一致的睡眠习惯，在就寝前留出放松时间。冥想和放松技巧有助于缓解失眠。此外，下午和晚上避免摄入咖啡因和酒精。放下电子设备，因为蓝光会抑制助眠激素褪黑素（查看社交媒体还可能加剧情绪波动）。最后，白天多活动身体：大量研究表明，体育活动能改善睡眠，尤其是对中老年人群。 - 进行体育锻炼：适度的运动不仅能改善睡眠，还能直接对抗压力。一项研究发现，参与中等强度体育活动的上班族，其感知到的压力仅为不参与者的二分之一。体育活动还可能抵消压力的一些负面影响，包括压力对免疫系统的影响。增加体育活动无需昂贵或复杂：快走30分钟或在客厅跳舞即可。
在自然中停留片刻：多个国家的研究发现，绿色空间能改善情绪。即使是自然视频也能比城市场景视频更快地帮助人们从压力中恢复。花一点时间留意自然——即使是繁忙的城市公园——也能帮助你重新聚焦并平静心情。 - 保持愉悦活动：当生活变得难以承受时，人们往往会首先放弃休闲活动。但切断与愉悦事物的联系可能适得其反。即使时间紧张，也要寻找为自己做某事的机会，无论是读一本小说、跟着喜欢的歌曲唱歌，还是在Netflix上看最喜欢的喜剧。幽默和笑声对身心健康都有益处。
重塑思维方式：认知行为疗法（CBT）是治疗压力和焦虑最经研究证实的方法之一。这种疗法的核心理念是，我们的想法影响情绪，而情绪进而影响行为。围绕压力源重塑思维有助于管理情绪，减轻压力感。一些技巧：如果你发现自己陷入想象最坏情况的漩涡，停下来将注意力转移到其他地方。为自己设定现实的期望。努力接受那些无法控制的情况。 - 寻求帮助：如果你感到不堪重负且自我帮助无效，可寻找心理学家或其他心理健康专业人士，他们能帮助你学习有效管理压力的方法。他们可以帮助你识别导致压力的情境或行为，然后制定行动计划来改变压力源、改变环境以及改变应对方式。