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1、Lighten?Your?Load?and?Save?Your?Life? If?you?often?feel?angry?and?overwhelmed,?like?the?stress?in?your?life?is?spinning?out?of?control,?then?you?may?be?hurting?your?heart. 如果你常常生氣、身心疲乏，好像你生活中的壓力正在快速地積聚，將要失去控制，那么你可能是在損害你的心臟了。? If?you?don't?want?to?break?your?own?heart,?you?need?to?learn?to?take?ch

2、arge?of?your?life?where?you?can—and?recognize?there?are?many?things?beyond?your?control. 假如你不想損害自己的心臟，你就需要努力學(xué)會(huì)在力所能及的范圍內(nèi)控制自己的生活──并且承認(rèn)有許多東西你是無法控制的。? So?says?Dr.?Robert?S.?Eliot,?author?of?a?new?book?titled?From?Stress?to?Strength:?How?to?Lighten?Your?Load?and?Save?Your?Life.?He's?a?clinical?professo

3、r?of?medicine?at?the?University?of?Nebraska.?這是羅伯特·S.?埃利奧特博士的觀點(diǎn)。他是內(nèi)布拉斯加大學(xué)的臨床醫(yī)學(xué)教授，新書《從壓力到力量：怎樣減輕你的負(fù)擔(dān)，拯救你的生命》的作者。? ?Eliot?says?there?are?people?in?this?world?that?he?calls?"hot?reactors".?For?these?people,?being?tense?may?cause?tremendous?and?rapid?increases?in?their?blood?pressure.? 埃利奧特說在這個(gè)世界上有一類他

4、稱之為“熱核反應(yīng)堆式的人”（即易怒的人）。對(duì)這些人來說，緊張會(huì)導(dǎo)致他們血壓大幅度迅速上升。? Eliot?says?researchers?have?found?that?stressed?people?have?higher?cholesterol?levels,?among?other?things.?"We've?done?years?of?work?in?showing?that?excess?alarm?or?stress?chemicals?can?literally?burst?heart?muscle?fibers.?When?that?happens?it?happens?

5、very?quickly,?within?five?minutes.?It?creates?many?short?circuits,?and?that?causes?crazy?heart?rhythms.?The?heart?beats?like?a?bag?of?worms?instead?of?a?pump.?And?when?that?happens,?we?can't?live." ?埃利奧特說，研究人員已經(jīng)發(fā)現(xiàn)，有壓力的人除了其他癥狀外，膽固醇的含量也較高?！拔覀円呀?jīng)做了多年研究，證明過分憂慮或緊張所產(chǎn)生的化學(xué)物質(zhì)的確會(huì)損傷心肌纖維。這種情況發(fā)生時(shí)往往很快，不到5分鐘。它會(huì)造成許

6、多短路，而且這種短路會(huì)引起嚴(yán)重的心律不齊。心臟跳起來不像一個(gè)泵，而像一只裝著蠕蟲的袋子（雜亂而又綿軟無力）。當(dāng)這種情況發(fā)生時(shí)，我們就活不成了?！? Eliot,?64,?suffered?a?heart?attack?at?age?44.?He?attributes?some?of?the?cause?to?stress.?For?years?he?was?a?"hot?reactor".?On?the?exterior,?he?was?cool,?calm?and?collected,?but?on?the?interior,?stress?was?killing?him.?He's?no

7、w?doing?very?well.??? 現(xiàn)年64歲的埃利奧特，在44歲時(shí)曾有過一次心臟病發(fā)作，他把那次心臟病發(fā)作的部分原因歸于壓力。多年來，他一直是一個(gè)“熱核反應(yīng)堆式的人”。表面上，他顯得沉著、冷靜、泰然自若，但他內(nèi)心深處的壓力使他筋疲力盡.他現(xiàn)在身體狀況很好。?? The?main?predictors?of?destructive?levels?of?stress?are?the?FUD?factors—fear,?uncertainty?and?doubt—together?with?perceived?lack?of?control,?he?says.? 他說，壓力破壞性程度

8、的主要預(yù)測(cè)指標(biāo)是FUD因素──FUD指的是恐懼、猶豫和懷疑──再加上可察覺到的缺乏控制力。? For?many?people,?the?root?of?their?stress?is?anger,?and?the?trick?is?to?find?out?where?the?anger?is?coming?from.?"Does?the?anger?come?from?a?feeling?that?everything?must?be?perfect?"?Eliot?asks.? 對(duì)許多人來說，壓力的根源是憤怒，而對(duì)付憤怒的訣竅是找出怒從何來。埃利奧特問道：“這種憤怒是否來自這么一種感覺：

9、希望一切事物都必須完美無缺？”?? "That's?very?common?in?professional?women.?They?feel?they?have?to?be?all?things?to?all?people?and?do?it?all?perfectly.?They?think,?'I?should,?I?must,?I?have?to.'?Good?enough?is?never?good?enough.?Perfectionists?cannot?delegate.?They?get?angry?that?they?have?to?carry?it?all,?and?th

10、ey?blow?their?tops.?Then?they?feel?guilty?and?they?start?the?whole?cycle?over?again."? “這在職業(yè)女性中是很常見的原因。她們覺得要讓人人感到她們無所不能，而且要把樣樣事情都做得完美無缺。她們認(rèn)為，?我應(yīng)該這樣，我必須這樣，我不得不這樣。?追求完美永無止境。完美主義者事必躬親。?? "Others?are?angry?because?they?have?no?compass?in?life.?And?they?give?the?same?emphasis?to?a?traffic?jam?that?they

11、?give?a?family?argument,"?he?says.?"If?you?are?angry?for?more?than?five?minutes—if?you?stir?the?anger?within?you?and?let?it?build?with?no?safety?outlet—you?have?to?find?out?where?it's?coming?from."???? “還有的人生氣是因?yàn)樗麄兊纳顩]有方向。他們把交通阻塞看得和家庭糾紛一樣重，”?他說：“如果你生氣超過5分鐘──如果你生悶氣，沒有安全的發(fā)泄渠道的話──你就必須弄清你為何生氣?！?? "Wha

12、t?happens?is?that?the?hotter?people?get,?physiologically,?with?mental?stress,?the?more?likely?they?are?to?blow?apart?with?some?heart?problem."? “此時(shí)就會(huì)發(fā)生這種情況──人們由于心理壓力在生理上變得越發(fā)激動(dòng)，他們的身體就越可能因?yàn)槟撤N心臟病而崩潰。”? One?step?to?calming?down?is?to?recognize?you?have?this?tendency.?Learn?to?be?less?hostile?by?changi

13、ng?some?of?your?attitudes?and?negative?thinking.? 讓自己平靜下來的做法就是承認(rèn)你存在這種傾向。通過改變你的某些看法和消極思想，學(xué)會(huì)對(duì)事物不再抱有那么強(qiáng)烈的敵視態(tài)度。?? Eliot?recommends?taking?charge?of?your?life.?"If?there?is?one?word?that?should?be?substituted?for?stress,?it's?control.?Instead?of?the?FUD?factors,?what?you?want?is?the?NICE?factors—new,?i

14、nteresting,?challenging?experiences."? 埃利奧特建議人們控制自己的生活。“如果有什么能取代壓力，那就是控制。你所需要的不是FUD因素而是NICE因素──NICE是指新的、使人感興趣的、有挑戰(zhàn)性的經(jīng)歷。”?? "You?have?to?decide?what?parts?of?your?life?you?can?control,"?he?says.?"Stop?where?you?are?on?your?trail?and?say,?'I'm?going?to?get?my?compass?out?and?find?out?what?I?need?to?

15、do.'?"?? “你必須確定你能控制自己生活中的哪些部分，”他說：“停下你的腳步，對(duì)自己說，?我要把指南針拿出來，弄明白自己需要什么。?”?? He?suggests?that?people?write?down?the?six?things?in?their?lives?that?they?feel?are?the?most?important?things?they'd?like?to?achieve.?Ben?Franklin?did?it?at?age?32.?"He?wrote?down?things?like?being?a?better?father,?being?a?be

16、tter?husband,?being?financially?independent,?being?stimulated?intellectually?and?remaining?even-tempered—he?wasn't?good?at?that." 他建議人們寫下他們覺得自己生活中最重要的、最想做成的6件事。本·富蘭克林在32歲時(shí)就是這樣做的?！八麑懴铝怂胍龅氖虑椋T如要做一個(gè)更慈愛的父親、更體貼的丈夫、經(jīng)濟(jì)上獨(dú)立、思維上活躍，而且還要保持性情平和──這一點(diǎn)他也做得不好。”? ?Eliot?says?you?can?first?make?a?list?of?12?things

17、,?then?cut?it?down?to?6?and?set?your?priorities.?"Don't?give?yourself?impossible?things,?but?things?that?will?affect?your?identity,?control?and?self-worth.埃利奧特說，你可以先列出12件事，然后壓縮到6件，要確定輕重緩急?！皠e讓自己去做不可能做到的事。要做那些會(huì)影響你的個(gè)性、控制能力和自我價(jià)值的事情?！?? "Put?them?on?a?note?card?and?take?it?with?you?and?look?at?it?when?y

18、ou?need?to.?Since?we?can't?create?a?26-hour?day?we?have?to?decide?what?things?we're?going?to?do."? “把它們記在一張可以隨身攜帶的卡片上，需要的時(shí)候看看。既然我們無法讓一天有26個(gè)小時(shí)，我們就得確定先做哪些事情。”? Keep?in?mind?that?over?time?these?priorities?are?going?to?change.?"The?kids?grow?up,?the?dog?dies?and?you?change?your?priorities."? 請(qǐng)記?。弘S著時(shí)

19、間的推移，優(yōu)先要做的事會(huì)有所改變?！昂⒆訒?huì)長(zhǎng)大，狗會(huì)死去，你所優(yōu)先考慮做的事也會(huì)改變?！?? From?Eliot's?viewpoint,?the?other?key?to?controlling?stress?is?to?"realize?that?there?are?other?troublesome?parts?of?your?life?over?which?you?can?have?little?or?no? control—like?the?economy?and?politicians".? 根據(jù)埃利奧特的觀點(diǎn)，控制壓力的另一關(guān)鍵因素是“要承認(rèn)你生活中還有一些棘手的、你幾乎無法或完全無法控制的東西──比如經(jīng)濟(jì)以及政客們?！? You?have?to?realize?that?sometimes?with?things?like?traffic?jams,?deadlines?and?unpleasant?bosses,?"You?can't?fight.?You?can't?flee.?You?have?to?learn?how?to?flow."? 你必須認(rèn)識(shí)到，有時(shí)候像交通阻塞、最后期限及討厭的老板這類事情，“你無法抗?fàn)?，也無法逃避。你必須學(xué)會(huì)如何與之相容。”