压力 & 弹性

什么是压力?

每个人都有压力. 它是你对生活的身体、情感和精神反应. Your body experiences hormonal changes and physiological responses when you are faced with a stressor. 这被称为 应激反应. 这种反应发生在你的大脑中, 是什么触发了你的神经系统，然后延伸到你身体的其他部位. This response is what gives you a burst of energy that helps deal with the perceived danger/stressor. 这就是你的心跳加快的原因, 当你感到压力时，你的皮肤会变红，或者你的手开始出汗.

UNH students report stress as a top concern that negatively impacts their academic success.

良好的压力

并非所有的压力都是不好的. In fact, performance and 健康 are enhanced with moderate and manageable levels of stress. 压力可以产生动力. 如果没有压力，人们就不会完成很多事情. Positive stress is that extra burst of hormones that helps you to finish your final paper, 在运动中获胜, 迎接每天的挑战.

The ability to learn from your stress is also built into your body’s 应激反应. 在你经历压力事件后的几个小时, 你的大脑正忙着重新布线，以便从经历中记忆和学习. This brain activity helps you be better prepared to handle similar stressors the next time around. 

当危险/压力源过去时, your rest-and-digest response kicks in to help you calm down and return to a natural state.

了解更多永利app新版本官网地址压力的好处.

麻烦的压力

压力 can turn troublesome if you are continually in an aroused state and can't return to a relaxed state. 当你避开那些给你带来压力的东西时，这种情况就会发生, anticipate a stressor in the future or replay something stressful that happened over and over again in your head. This constant stress can be known as chronic stress and can take a toll on your health and 健康, 经常导致精神和身体的疲惫和疾病.

压力的可能原因

• 人际关系(家庭、朋友、伴侣)
• 失去和悲伤——任何形式的
• 学业上的压力
• 对学习领域不满意
• 室友和生活安排
• 过渡到大学或家庭
• 新环境
• 时间管理
• 平衡社交生活和学术生活
• 不切实际的期望，包括完美
• 身体健康、急性和慢性健康状况
• 性别认同和性取向
• 沟通
• 社交媒体比较

压力的症状

Your body is very smart and has ways of sending you messages that you need to slow down and take care of yourself. 注意以下症状:

• 注意力不集中
• 内存问题
• 思维不清晰
• 无法解决问题
• 抑郁和悲伤
• 易怒，沮丧，烦恼，愤怒
• 紧张，担心，害怕
• 感觉失控
• 心跳加速
• 快速的呼吸
• 胃部不适、便秘或腹泻
• 胃“蝴蝶”
• 体重增加或减少
• 背部、肩部或颈部疼痛
• 紧张性头痛或偏头痛
• 皮肤问题(i).e.(痤疮、荨麻疹)
• 脱发
• 手心或手出汗
• 疲劳或睡眠困难
• 药物滥用

Avoiding your stress will make these symptoms intensify and become more challenging. 如果你面对压力并找到应对的方法, 你会发现这些症状会减轻或消失.

应对压力

弹性 & 压力的心态

The way you view stress has an impact on your wellbeing and ability to cope and learn from stress. 学习ing new coping skills and habits will help you get better at stress and build resilience  – or the ability to survive, 茁壮成长，从挑战中恢复过来.

下面了解更多永利app新版本官网地址弹性的知识.

睡眠,食物, & 身体运动

在压力下，睡眠、饮食和身体运动模式可能会发生变化. 为了帮助你的身体重新平衡并找到能量，试着睡个好觉 睡眠 每晚8小时以上 吃得好.

运动身体会释放有益的压力荷尔蒙，让你感觉更好. 哈默尔娱乐中心 为你的身体运动提供了很多机会. You can try intramural sports, personal training, yoga classes, group fitness, and more. 或者，在校园里走走 大学森林. 你不需要去健身房锻炼身体.

自然

越来越多的证据 这表明花时间在大自然中对我们的健康和整体福祉都有好处. 了解更多 永利app新版本官网地址大自然的好处以及如何得到它们.

正念 & 冥想

正念 is the ability to know what is happening in your body and your mind so that you can gently turns towards what you are experiencing and possibly find relief. 保持正念的一种方法是冥想.  了解我们如何帮助您创建一个 正念和冥想 练习应对压力.  

什么是弹性?

弹性 is being able to turn towards your personal strengths to transform difficult or challenging experiences into learning opportunities. 适应力不是一种人们要么有要么没有的特质. 每一次你都经历逆境, you learn something new about yourself and are more prepared for the next challenge you will face. 建设韧性从未停止.

You can learn to become resilient by paying attention to what is happening in your life and learning new skills and habits to help you cope with stress and challenges. 

适应力并不能保护你免受痛苦和折磨, 但它可以为你提供更好的回应方式，让你能够面对, 克服逆境，从逆境中蜕变.

“你可以学会适应力. But just because you learn resilience doesn't mean you won't feel stressed or anxious. 你可能会有不开心的时候——没关系. 弹性 is a journey, and each person will take his or her own time along the way."¹

弹性的因素

These resilience factors will help you draw from your personal strengths to better prepare for, 从逆境中生活和学习.

• 信任
  信任他人和自己是韧性的基础. 当你信任别人, you let go of the need to control what other people do and say and instead focus on yourself. When you trust yourself, you feel better about you are and confident in the decisions you make.
   
• 身份
  Establishing your own identity based on what you value is vital to living through adversity. A sense of identity helps you know the limits of what you can and can’t handle and affirms your right and need to be your own advocate. Once you understand what you value, you are better able to make choices that align with who you are.
   
• 独立
  Having a sense of independence is empowering because you do not seek the approval or advice from others. You are comfortable in asking people for support but don’t expect them to solve your problems. 独立 lets you take action based on your own needs, not the needs of others.
   
• 关系/支持系统
  当我们面临困难时，人际关系会变得更加重要. Relationships that are based on trust, respect and appreciation are vital to being resilient. Good relationships can decrease the feeling that you have to face life’s challenges on your own.
   
• 倡议 & 解决问题的能力
  It’s important to be able to recognize what your needs are and the steps needed to get them met. Moving into action and problem solving is vital in being resilient because it gets you unstuck. Being able to problem solve helps you learn to master the skills necessary to solve problems and also makes you more likely to share your thoughts and feelings with others, 与他人交谈, 利用支持系统(朋友), 家庭, 教授, 等.)，寻求帮助，培养良好的社交技能.

制定弹性计划

花点时间反思并制定一个可实现的计划将有助于你做好准备, 经历困难并从中学习. 这些问题可以帮助你开始反思.

为困难的情况做好准备

• 我认为这个困难的任务/情况会有什么结果?
• 谁会受到这个问题的影响，如何受到影响?
• 要解决这个问题，我需要克服哪些障碍?
• 谁应该知道任务或情况?
• 我可以向谁寻求帮助?
• 我有什么长处可以依靠呢?
• 我需要使用什么技能和知识来完成这个任务/情况?

度过难关

• 我今天感觉怎么样?
• 我有没有花时间练习正念和冥想?
• 其他人是如何处理这种情况的?
• 需要计划或采取哪些新的行动?
• 进展顺利吗?? 挑战是什么??
• 填空. 当你克服这个问题时，你会利用什么恢复力因素呢?
  • 我有...
  • 我可以...
  • 我是....

从困境中学习

• 你对自己有什么了解?
• 你对你的朋友有什么了解?
• 当你不得不寻求帮助时，你对自己有什么了解?
• 为什么这对我来说是一次有意义的经历?

¹美国心理学会. 青少年的适应力:得到反弹? L最后一次访问是在2021年1月8日. http://www.apa.org/topics/bounce-resilience-teens
伊迪丝·H·格罗斯伯格著. 2001. 挖掘你内心的力量:如何找到应对任何事情的弹性. 
 美国心理学会. 建立你的适应能力. 最后一次访问是在2021年1月8日. http://www.apa.org/topics/resilience