這些跡象表明你的壓力已不受控制
1. You're feeling tired
1. 你感到很累
"Stress has a physiological effect on your body, by releasing hormones into your bloodstream that accelerate your heart rate and breathing," explains Tim. "This strain on your system can have an exhausting effect, leaving you feeling tired all the time."
"通過(guò)將荷爾蒙釋放到血液，加速心跳和呼吸，壓力會(huì)對(duì)身體產(chǎn)生生理影響，"蒂姆解釋道。"身體系統(tǒng)的壓力會(huì)讓你筋疲力盡、讓你無(wú)時(shí)無(wú)刻都感到疲憊。"
To top it all off, stress can also make it harder to get a decent night's kip, because it activates a part of the brain responsible for sleep-wake regulation.
最重要的是，壓力讓你晚上更難入眠，因?yàn)閴毫?huì)激活負(fù)責(zé)睡眠-覺醒調(diào)節(jié)的大腦部分。
2. You're eating too much... or too little, or unhealthily
2. 你吃的太多或太少，或者吃的不健康
If there's one thing that's sure to wreak havoc with the best of intentions, it's stress. One factor is that stressed people will often be short on time, and it's easy to reach for unhealthy foods.
如果有一個(gè)東西，它的意圖是好的，但卻會(huì)帶來(lái)巨大破壞，那這個(gè)東西非壓力莫屬。其中一個(gè)因素是，感到壓力的人們通常會(huì)覺得時(shí)間不夠，因此很容易吃不健康的食品。
"People who are in a stressed state in the short term may lose their appetite. This is because part of the brain called the hypothalamus produces a hormone which suppresses appetite," says Tim. "But people who are stressed for a long period of time release cortisol, which increases your appetite - especially for sweet, starchy foods. This is where the term "stress-eating" comes from."
"短期處于壓力狀態(tài)的人們會(huì)失去食欲。這是因?yàn)榻凶鱿虑鹉X的大腦部分會(huì)產(chǎn)生一種抑制食欲的激素，"蒂姆說(shuō)道。"但長(zhǎng)期感到抑郁的人會(huì)釋放促進(jìn)食欲的皮質(zhì)醇--尤其想吃甜食、淀粉類食物。這也正是'壓力性進(jìn)食'一詞的來(lái)源。"
3. You feel panicked
3. 你感到恐慌
There's another downside to these pesky stress hormones: an increased heart rate, coupled with shortness of breath, can lead to feelings of anxiety, or even a panic attack.
這些令人討厭的壓力激素還有一個(gè)缺點(diǎn)：心跳加速。這一缺點(diǎn)和呼吸急促一起發(fā)生會(huì)導(dǎo)致焦慮，甚至?xí)?dǎo)致恐慌發(fā)作。
"You may even hyperventilate as you struggle for breath," explains Tim. "Hyperventilation can usually be resolved by actively trying to slow your breathing."
"當(dāng)你忙著呼吸的時(shí)候，你甚至?xí)Q氣過(guò)度，"蒂姆解釋道。"通常可以通過(guò)主動(dòng)放慢呼吸來(lái)解決過(guò)度換氣。"
4. You're getting ill easily
4. 你很容易生病
Stress has some very real effects on our overall health, by suppressing the immune system. So, if you find you're catching colds easily, or can't shake them off, it may be because you have a reduced immune system.
通過(guò)抑制免疫系統(tǒng)，壓力對(duì)我們的整體健康有著非常切實(shí)的影響。所以，如果你發(fā)現(xiàn)自己很容易感冒，或者感冒一直好不了，那可能是因?yàn)槟愕拿庖呦到y(tǒng)有所下降。
"When we're stressed, we release cortisol into our bloodstream, which blocks helpful hormones, so our immune system can begin to really suffer," says Tim.
"感到壓力時(shí)，我們會(huì)釋放皮質(zhì)醇進(jìn)入血液，阻斷有益的激素，因此我們的免疫系統(tǒng)會(huì)受到真正的影響，"蒂姆說(shuō)道。
Never suffer in silence. Talk to your doctor to discuss options, and make sure you let your nearest and dearest know that you're struggling. In the meantime, there are a few things you can do to look after yourself...
永遠(yuǎn)都不要默默承受。和醫(yī)生聊聊你的狀況、談?wù)勥x擇方案、確保讓關(guān)系最好的人知道你的痛苦。同時(shí)，你可以做這些事情來(lái)照顧自己……
1. You're feeling tired
1. 你感到很累
"Stress has a physiological effect on your body, by releasing hormones into your bloodstream that accelerate your heart rate and breathing," explains Tim. "This strain on your system can have an exhausting effect, leaving you feeling tired all the time."
"通過(guò)將荷爾蒙釋放到血液，加速心跳和呼吸，壓力會(huì)對(duì)身體產(chǎn)生生理影響，"蒂姆解釋道。"身體系統(tǒng)的壓力會(huì)讓你筋疲力盡、讓你無(wú)時(shí)無(wú)刻都感到疲憊。"
To top it all off, stress can also make it harder to get a decent night's kip, because it activates a part of the brain responsible for sleep-wake regulation.
最重要的是，壓力讓你晚上更難入眠，因?yàn)閴毫?huì)激活負(fù)責(zé)睡眠-覺醒調(diào)節(jié)的大腦部分。
2. You're eating too much... or too little, or unhealthily
2. 你吃的太多或太少，或者吃的不健康
If there's one thing that's sure to wreak havoc with the best of intentions, it's stress. One factor is that stressed people will often be short on time, and it's easy to reach for unhealthy foods.
如果有一個(gè)東西，它的意圖是好的，但卻會(huì)帶來(lái)巨大破壞，那這個(gè)東西非壓力莫屬。其中一個(gè)因素是，感到壓力的人們通常會(huì)覺得時(shí)間不夠，因此很容易吃不健康的食品。
"People who are in a stressed state in the short term may lose their appetite. This is because part of the brain called the hypothalamus produces a hormone which suppresses appetite," says Tim. "But people who are stressed for a long period of time release cortisol, which increases your appetite - especially for sweet, starchy foods. This is where the term "stress-eating" comes from."
"短期處于壓力狀態(tài)的人們會(huì)失去食欲。這是因?yàn)榻凶鱿虑鹉X的大腦部分會(huì)產(chǎn)生一種抑制食欲的激素，"蒂姆說(shuō)道。"但長(zhǎng)期感到抑郁的人會(huì)釋放促進(jìn)食欲的皮質(zhì)醇--尤其想吃甜食、淀粉類食物。這也正是'壓力性進(jìn)食'一詞的來(lái)源。"
3. You feel panicked
3. 你感到恐慌
There's another downside to these pesky stress hormones: an increased heart rate, coupled with shortness of breath, can lead to feelings of anxiety, or even a panic attack.
這些令人討厭的壓力激素還有一個(gè)缺點(diǎn)：心跳加速。這一缺點(diǎn)和呼吸急促一起發(fā)生會(huì)導(dǎo)致焦慮，甚至?xí)?dǎo)致恐慌發(fā)作。
"You may even hyperventilate as you struggle for breath," explains Tim. "Hyperventilation can usually be resolved by actively trying to slow your breathing."
"當(dāng)你忙著呼吸的時(shí)候，你甚至?xí)Q氣過(guò)度，"蒂姆解釋道。"通?？梢酝ㄟ^(guò)主動(dòng)放慢呼吸來(lái)解決過(guò)度換氣。"
4. You're getting ill easily
4. 你很容易生病
Stress has some very real effects on our overall health, by suppressing the immune system. So, if you find you're catching colds easily, or can't shake them off, it may be because you have a reduced immune system.
通過(guò)抑制免疫系統(tǒng)，壓力對(duì)我們的整體健康有著非常切實(shí)的影響。所以，如果你發(fā)現(xiàn)自己很容易感冒，或者感冒一直好不了，那可能是因?yàn)槟愕拿庖呦到y(tǒng)有所下降。
"When we're stressed, we release cortisol into our bloodstream, which blocks helpful hormones, so our immune system can begin to really suffer," says Tim.
"感到壓力時(shí)，我們會(huì)釋放皮質(zhì)醇進(jìn)入血液，阻斷有益的激素，因此我們的免疫系統(tǒng)會(huì)受到真正的影響，"蒂姆說(shuō)道。
Never suffer in silence. Talk to your doctor to discuss options, and make sure you let your nearest and dearest know that you're struggling. In the meantime, there are a few things you can do to look after yourself...
永遠(yuǎn)都不要默默承受。和醫(yī)生聊聊你的狀況、談?wù)勥x擇方案、確保讓關(guān)系最好的人知道你的痛苦。同時(shí)，你可以做這些事情來(lái)照顧自己……
