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如何应对焦虑

Howtodetectanxietyandmanageit

Introduction:anxietyandanxietydisorder

焦虑与焦虑症

Itsnormaltofeelanxiousaboutmovingtoanewplace,startinga

newjob,ortakingatestThistypeofanxietyisunpleasant,butit

maymotivateyoutoworkharderandtodoabetterjob.Ordinary

anxietyisafeelingthatcomesandgoes,butdoesnotinterferewith

youreverydaylife

面对生活中的各种挑战，焦虑是一种普遍的心理状态；虽然不是一种

积极的情绪，但有可能起到激励你好好工作、表现更好的作用。普通

的焦虑时不时就会产生，但也容易消失；总的来说不影响生活。

Introduction:anxietyandanxietydisorder

焦虑与焦虑症

Butifyourfeelingsofanxietyareextreme,lastforlongerthansix

months,andareinterferingwithyourlife,youmayhaveananxiety

disorder.

但是如果你感到极度焦虑、并且这种状态持续超过六个月，严重影响

你的生活，那可能这就是一种焦虑症。

Itsbettertorecognisetheearlysignsandcausesofanxietyand

manageitbeforeitstDOlate.

最好可以尽早地发现自己焦虑的表现和根源，及时解决问题。

Expressanxiousfeelings

表达焦虑的感觉

Uneasy/AH'i：zi/adj不安的，担心的

Ifeelalittleuneasyaboutaskinghertodomesuchabig

favour

请她帮我这么大的忙，我有点忐忑不安。

Expressanxiousfeelings

表达焦虑的感觉

Tense/tens/adj紧张的、焦虑的

Shewasverytenseasshewaitedfortheinterview.

她等待面试时非常紧张。

Expressanxiousfeelings

表达焦虑的感觉

Onedge如坐针毡的、不安的

Issomethingwrong?Youseemabitonedgethismorning.

出什么事了吗？你今天上午好像有些心神不宁。

Expressanxiousfeelings

表达焦虑的感觉

Anxious/'sgkjas/adj焦虑的、不安的

Mymotheralwaysgetsabitanxiousifwedorftarrive

whenwesaywewill

如果我们没有在说好的时间到达，我母亲总会有些担心。

Expressanxiousfeelings

表达焦虑的感觉

Panicky/b史niki/adj担心的、惶恐的

Ishethepanickytype?

他是那种遇事就慌的人吗？

Iwaspanickytryingtogeteverythingready.

我惶恐至极，就想把一切都准备好。

Expressanxiousfeelings

表达焦虑的感觉

Worried/'wArid/adj（感到）担心、发愁的

YouhadmeworriedIthoughtyouwouldrftabletostopin

time

你刚才让我担心了。我以为你不能及时停下来。

Expressanxiousfeelings

表达焦虑的感觉

Woundup/iwu：ndXp/adj紧张的、焦虑的

Shegetsprettywoundupbeforeagame.

比赛前她相当紧张。

Expressanxiousfeelings

表达焦虑的感觉

Agitated/昆d3iteitid/adj焦躁的

Whenherdaughterdidritgohomeontime,she

becameincreasinglyagitated.

如果她女儿没有按时回家，她就会越来越焦躁。

Expressanxiousfeelings

表达焦虑的感觉

Restless/testlas/adj坐立不安的；静不下来的

Shespentarestlessnight(=shedidnotsleepwell),

tossingandturning.

她在床上辗转反侧，一夜无眠。

Expressanxiousfeelings

表达焦虑的感觉

Fatigue/fati:g/noun.疲惫不堪

Sheseemeddepressedandwasbeginningtoshow

signsoffatigue.

她似乎很郁闷，并且开始显现出疲惫不堪的迹象。

Expressanxiousfeelings

表达焦虑的感觉

Irritable/'rlabel/adj易怒的，暴躁的

Zoehadn'thadmuchsleepandwasfeelingtiredand

irritable.佐伊之前没睡好，因此疲惫而易怒。

WhatisAnxiety?

Whatisanxiety?

Abodyswayofrespondingtobeindanger

Stress/Worry

Secondmostcommonmentalhealthproblem

Symptoms

Prevalence:1in6

Whatisanxiety?

i

ThePhysiologyofFightorFlight

Whatweknowishappening...

Dizzyorlight-headed

Can'tconcentrateorfocus

Tunnelvision

Blushing

Oy(oaton)mouth

Difficultytxeathmg

Muscletensicn

Difficultyswallowing

TightnessinchestHeartpounding

Sweating

Butterfliesinthestomach

Nausea/diarrhea

NeedtourinateTrembling/shakmess

CBTandFeelingGood(Ireland)

Whenwasthelasttimeyoufeltanxious/

stressed?

Whenwasthelasttimeyoufeltanxious/

stressed?

Whatwereyourthoughts?Thoughts

•Howdidyoufeel?Feelings

HowdidyourbodyrespondBodySensations

toit?

Whatdidyoudo?Behaviours

Trigger

Whenwasthela

timeyoufelt,

anxious/stressed,

Thoughts

BcdySensationsFeelings/Emotions

Behaviours

Whenwasthelasttimeyou

feltanxious/stressed?

Alexgoestoworkeverydaybybus.

Oneday,hewasrunninglate.

Assoonashesteppedoutside,he

steppedonadogpoo.

Whatthoughtsdoyouthinkhemight

behaving?

Trigger

thelast

Whenwas伯什

timeyou

anxious/st।ressed?

BodySensationsFeelingsBodySensationsFeelings

Whattodowithanxiety?

Whattodowithanxiety?

Thoughts

BodySensationsFeelings/Emoti