You may feel there’s nothing1
you can do about stress. The bills2
won’t stop coming, there will never
be3 more hours in the day, and your work and family
responsibilities will always be demanding4.
But you have more control over stress than
you might think5. Stress management6 is all about taking control of your
lifestyle, thoughts7,
emotions, and the way you deal with8
problems.
No matter how stressful9
your life seems10,
there are steps you can take to relieve11
the pressure and regain12
control.
Stress management can teach
you healthier ways to cope with
stress13.It management involves changing the stressful
situation when you can, changing your reaction when you can’t, taking care of yourself14,
and making time for rest15
and relaxation. The first step is to recognize the sources16 of stress in your life.
Start a stress journal17:
A stress journal can help you identify the regular stressors18 in your life and the way you deal
with them. Each time you feel stressed, keep
trackof19 it in your journal. Write down: What caused your
stress ,How you felt20,
both physically and emotionally, How you acted in response, What you did to
make yourself feel better
To identify your true sources of stress, look closely at your habits,
attitude, and excuses. Until you
accept21 responsibility for the role you play22 in creating or maintaining it,
your stress level will remain outside your control.
Unhealthy23 ways of dealing with stress: These strategies may temporarily reduce
stress, but they cause more damage24
in the long run: Smoking, Drinking
too much, Sleeping too much, eating too much, Staying hours in front of TV or
computer, Using
pills25 or drugs to relax, Filling up26 every
minute of the day to avoid27
facing problems, Taking out your stress on others (angry outbursts28, physical violence)
Let’s see now some strategies to deal with stress. Focus on what makes
you feel calm and in control.
1. Get moving29:
Exercise releases endorphins30
that boost your mood31
and make you feel good, and it can also serve as a distraction to your daily worries32. Put
on some music and dance around, Take your dog for a walk, use the stairs33 at home or
work rather than34
an elevator, Park your car in the
farthest spot35 and walk the rest of the way, Play ping-pong
or an activity-based video game with your kids
2. Make time for fun36
and relaxation: Do something you enjoy37
every day. Make time for leisure
activities38 that bring you joy39. Go for a walk, spend time in nature, play
with a pet, work in your garden, get a massage, take a long bath , listen to
music, watch a good movie, read a good book
4. Avoid unnecessary stress:
While stress is an automatic response from your nervous system, some stressors arise43 at predictable44
times—your commute45
to work, a meeting with your boss, or family gatherings46, for example. When deciding which
option to choose in any given scenario, it’s helpful to think of the four A's:
avoid, alter, adapt, or accept.
5. Adapt
to the stressor: Look at the big picture. Take perspective of the
stressful situation. Ask yourself how important it will be in the long run47. Will it matter48 in a month? A year? Is it really worth49 getting upset50 ? If the answer is no, focus your
time and energy elsewhere51.Adjust
your standards. Perfectionism is a major source of avoidable stress. Set reasonable standards52
for yourself and others, and learn to be okay with “good enough53.”
Vocabulary
1.
there’s nothing = nãohá
nada
2.
bills = contas
3.
there will never be =
nuncahaverá
4.
demanding = exigente
5.
than you might think = do
quevocêpossapensar
6.
management = gerenciamento
7.
thoughts = pensamentos
8.
deal with = lidar com
9. No matterhowstressful = não
importa o quanto estressante
10. Seems = parece
11. Relieve = aliviar
12. Regain = recuperar
13.
healthier ways to cope with
stress = formasmaissaudáveis de lidar com o stress
14.
taking care of yourself =
cuidar de simesmo
15.
rest = descanso
16.
sources = fonts
17.
journal = diário
18.
stressors = causadores de
stress
19.
keep track of = manter o
controle de
20.
felt = sentiu
21.
Until you accept = atéque
voce aceite
22. roleyou play = papel que você
desempenha
23. Unhealthy = nãosaudavel
24. Damage = danos
25. Pills = comprimidos
26. Filling up = preencher
27. Avoid = evitar
28. angry outbursts = explosões de raiva
29. Get moving = mexa-se
30. releases endorphins = libera endorfinas
31.
boost your mood =
impulsiona seu humor
32.
daily worries =
preocupações diárias
33.
stairs = escadas
34.
rather than = ao invest de
35.
in the farthest spot = no
ponto mais longe
36.
fun = diversão
37.
enjoy = curte, adora
38.
leisure activities =
atividades de lazer
39.
joy = alegria
40.
Engage = engaje-se
41. help someone else by volunteering
= ajude alguma outra pessoa através do voluntariado
42. Accompany = acompanhe
43. Arise = surgem
44. Predictable = previsivel
45. Commute = viajar diariamente
46. Gatherings = reuniões
47.
in the long run = a longo
prazo
48.
matter = importar
49.
Is it really worth = vale a
pena?
50.
getting upset = ficar
aborrecido
51.
elsewhere = em algum outro
lugar
52.
reasonable standards =
padrões razoáveis
53.
good enough = bom o
bastante
54.
unavoidable = inevitável
55.
such as = tais como