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最新播报：
失眠因“压力山大”？你睡前最爱念叨啥？
　　 自查原因
　　 六成人认为是情绪波动
　　 另外，有70.62%的重庆人将影响睡眠的主要原因归结于工作学习压力太大，有61.61%的人认为跟自己的情绪波动有较大关系。
　　 重庆市科技青年联合会应用心理学专委会秘书长及西南大学应用心理系主任汤永隆表示，压力大时，人不容易入睡。而越是不容易入睡，就容易产生焦虑，焦虑会加重失眠，这样就容易形成恶性循环。现代社会竞争压力大，重庆人的工作、生活节奏也都非常“赶”，如果不懂得调解，就会影响睡眠质量。
　　 房子、工作、孩子……
　　 这三样让重庆人睡前最念叨
　　 在昨日的睡眠日现场，有200多位市民做了关于压力的问卷调查，初步结果显示，房子、工作和孩子的教育等三个问题最让市民忧心，经常是夜晚躺在床上，脑袋里却还在想着，影响入睡。
　　 小伙买不上房子 睡不好
　　 “汤教授，我天天都吃安眠药，还是要醒好多次哟！”昨日上午在活动现场，家住九龙坡区、今年29岁的公司白领赵先生神色疲惫地来到汤永隆教授面前，述说自己一个多月来未睡好觉的苦恼。原来，赵先生正准备向交往两年的女朋友求婚，本来存了一笔房子的首付款，可母亲突然病重需用钱，首付款一下子大幅缩水，却不敢告诉女朋友。想到房子买不成，赵先生内心还是很苦恼，吃安眠药也不顶用。
　　 分析：汤永隆教授表示，解决赵先生的失眠问题，首先要寻找他的压力源。压力是一种主观的东西，但不能排除有客观事实存在。表面上看是因为买不到房子，其实是在担心他和女朋友的关系，担心因为没有房子，女朋友会责骂甚至离开他。
　　 建议：赵先生向女朋友坦承这个事情，尽力修复两人可能因为房子问题导致的裂痕，这样才能解决他失眠的根本问题。
　　 “位子”晋升渺茫 睡不好
　　 家住南岸区、今年40岁的曹刚（化名）在市内某事业单位担任主任科员已经10年了，虽说在科里资历算最老的，但毕竟没有担任实职，还是有些遗憾。本来想着在40岁之前，等着老科长退休后自己能够更进一步，谁知，去年老科长退休后，新科长的位置竟然由外面调来的一名年轻人担任，这一下子让曹刚十分泄气。看着周围和自己同样年纪的人有的都已经是科长、甚至处长了，而自己还是一个小科员，工作上不仅没有了干劲，每晚都抽烟到次日凌晨，整夜整夜地睡不着。
　　 分析：汤永隆教授表示，职业晋升是一个人人生中的重要规划，每个人的职业规划都不一样，不同的年纪、不同的阶段都有不同的职业生涯定位。然而，这个职业规划不是静止的，而是动态的，它需要不断调整。
　　 建议：曹刚不要去比较，而是根据实际情况适时调整自己的计划，让自己去适应新的变化。
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来源：新闻热搜榜编辑点评：生活工作中我们都会遇到很多压力，小编教你几招应对压力，面对压力我们可以主动出击！
Think: &It's a sweet opportunity.&你这样想：&这是个好机会。&
If you perceive pressure as threatening, you are sure to be negatively impacted by its occurrence. People who do their best in a pressure moment perceive them as an opportunity, fun or a challenge. These words will enable you to befriend the pressure moment, and approach it with confidence and enthusiasm.如果你把压力视作威胁，那你一定会受到消极影响。那些面对压力时尽最大努力的人把这视为机会、乐趣或挑战。这些话会使你积极面对压力，处理压力时信心满满、热情洋溢。
Think: &I'll get another chance.&你这样想：&我还会有机会。&
Under pressure, we often lose perspective and distort the reality of the situation via &cognitive pressure distortions& -- thoughts that intensify the feelings of pressure. One of the most common is the &Chance of a lifetime,& in which we tell ourselves &I will never get an opportunity like this again, so I better not blow it.& When you think of a pressure moment as a &singularity& you intensify the pressure to succeed and not to fail.面对压力，我们总会失去希望，由于&压力认知扭曲&（强化压力感受的想法）而曲解现实的状况。最常见的一种情况就是&一辈子就这一次机会&，我们告诉自己&我再不会有这样的机会了，所以我最好不要放过它。&如果你觉着这次压力&难得一见&，你就会强迫自己只能成功不能失败。
Think: &I've done it before.&你这样想：&我以前做过。&
People who do well in pressure moments remind themselves that while it is a big opportunity, it is one of many opportunities that will come their away. When you remember the reality--that you do get multiple opportunities, you will feel less pressure because it will no longer be a &do or die& situation. You'll feel more relaxed and do better.能很好应对压力的人会提醒自己虽然这是一个很好的机会，但这只是他们会遇到的众多机会之一。你只要记住你会有很多机会，就不会感觉压力那么大，因为对你来说不再是&不成功便成仁&的情况了。你会感觉更放松，也会做得更好。
Think: &It's no big deal.&你这样想：&这不是什么大事。&
People who perform their best in pressure minimize the significance of the upcoming pressure moment and thus feel pressure-less. Whether it's a sales call or an interview for their dream job, they are like winning athletes who, when asked how they prepare for the pressure of the big game, respond, &It's just another game.&最会应对压力的人不认为即将到来的压力有多重要，因此他们就不感觉压力那么大。无论是销售电话，或是要面试他们梦想得到的工作，他们都像是获胜的运动员那样，当被问及如何应对大型比赛的压力时，他们总是回答说：&这只是一场比赛。&
Think: &I'll do my best.&你这样想：&我会尽最大努力。&
for people who do their best under pressure is, &I'll do my best.& This is what they tell themselves when they are going into a pressure moment. Focusing on doing your best quickly diminishes pressure in the moment because it distracts you from anxiety arousing thoughts and keeps you on track. Focusing on doing your best keeps you in the moment and guides your behavior towards success.最会应对压力的人的咒语就是&我会尽最大努力&。这就是他们要面对压力时告诉自己的话。集中精力尽最大努力就会很快减轻你所受的压力，因为它会把你的注意力从引起焦虑的想法上移开，使你走上正轨。集中精力去尽最大努力可以使你着眼当前，引导你走向成功。
Think: &I can control how I respond&你这样想：&我能控制自己的反应。&
Focus on what you can control. People who do their best in a pressure moment focus on what they can control and thus minimize anxiety because it prevents them from wasting valuable energy worrying over things they can't influence and simultaneously promotes confidence. If you have an upcoming interview don't worry about the other applicants, you can't control them. Instead, take care of your own business.关注你能控制的。最会处理压力的人会关注他们能控制的事情，因此会把焦虑降到最低，因为这能避免他们浪费宝贵的精力去担心无法控制的事，同时也能激起他们的信心。如果你即将有一场面试，别担心别的面试者，你控制不了他们；相反，管好你自己的事就行了。
Think: &What if this happens...&你这样想：&要是发生这样的事怎么办&
People who perform their best in pressure moments build their confidence by practicing or mentally rehearsing how they will handle an unexpected problem and thus be adaptive in any pressure moment. They think &what-if.& This leads to a sense of control that prevents them from losing your composure if the unexpected does occur.最会应对压力的人通过在心里预演如何控制突发状况来建立自信，因此能适应任何压力状况。他们想&要是&怎么办？&这就能使他们有掌控力，以便突发状况时保持沉着冷静。
Think: &I've done it before.&你这样想：&我以前做过&
Individuals who consistently perform their best in pressure moments frequently flashback on their successes. Remembering past successes ignites their confidence.You did it before and you can do it again. The more frequently these successful experiences are thought of, the more they are embedded in your brain.Before a pressure moment, flashback on a success in a similar experience so that you can stimulate the same type of response that helped you before.最会应对压力的人总能回顾他们的成功。回忆过去的成功会激起他们的信心。你以前做过了，就能再做一次。越是总想起以往的成功，他们就越嵌在你脑中。面对压力时，回顾一下以往类似的成功以便能激发出曾经帮你度过难关的相同的应对策略。
Put these thoughts together and they will help you build your COTE (confidence, optimism, tenacity, enthusiasm), the best thing to wear when you have to perform your best.把这些想法都利用起来将有助于培养你的COTE（信心、乐观、坚韧、热情），这些是你想要好好表现需要具备的最好品格。
声明：本双语文章的中文翻译系沪江英语原创内容，转载请注明出处。中文翻译仅代表译者个人观点，仅供参考。如有不妥之处，欢迎指正。}