Диссертация (1147017), страница 35
Текст из файла (страница 35)
Unfortunately,however, we usually handle our stresses while sitting at our desk, standing at the water cooler, orbehind the wheel stuck in traffic. Exercise on a regular basis helps to turn down the productionof stress hormones and associated neurochemicals. Thus, exercise can help avoid the damage toour health that prolonged stress can cause. In fact, studies have found that exercise is a potentantidepressant, anxiolytic (combats anxiety), and sleeping aid for many people.For centuries in Eastern religious traditions, the benefits of meditation and other relaxationtechniques have been well known. Now, Western medicine and psychology have rediscoveredthat particular wisdom, translated it into simple nonspiritual methods and scientifically verifiedits effectiveness.
Thus, one or two 20-30 minute meditation sessions a day can have lastingbeneficial effects on health. Indeed, advanced meditators can even significantly control theirblood pressure and heart rate as well.207Elimination of drug use and no more than moderate alcohol use are important for thesuccessful management of stress. We know that people, when stressed, seek these outlets, but wealso know that many of these substances sensitize (make even more responsive) the stressresponse. As a result, small problems produce big surges of stress chemicals. What's more, theseattempts with drugs and alcohol to mask stress often prevent the person from facing the problemdirectly. Consequently, they are not able to develop effective ways to cope with or eliminate thestress.In fact, even prescription drugs for anxiety, such as diazepam (Valium), lorazepam(Ativan), or alprazolam(Xanax), can be counterproductive in the same way. Therefore, thesemedications should only be used cautiously under the strict guidance of a physician.
If, however,stress produces a full-blown drugs for anxiety, like posttraumatic stress disorder (PTSD),clinical depression, or anxiety disorders, then psychotropic medications, particularly the selectiveserotonin reuptake inhibitors (SSRIs), are extremely useful. Examples of SSRIs includesertraline (Zoloft), paroxetine (Paxil), or fluoxetine(Prozac).We know that chronic or uninterrupted stress is very harmful. It is important, therefore, totake breaks and decompress. Take a lunch break and don't talk about work. Take a walk insteadof a coffee break. Use weekends to relax, and don't schedule so many events that Mondaymorning will seem like a relief. Learn your stress signals.
Take regular vacations or even longweekends or mental-health days at intervals that you have learned are right for you.Create predictability in your work and home life as much as possible. Structure and routinein your life can't prevent the unexpected from happening. However, they can provide acomfortable framework from which to respond to the unexpected. Think ahead and try toanticipate the varieties of possibilities, good and bad, that may become realities at work or home.Generate scenarios and response plans.
You may find that the "unexpected" really doesn't alwayscome out of the blue. With this kind of preparation, you can turn stress into a positive force towork for your growth and change.For those who may need help dealing with stress, stress-management counseling in the formof individual or group therapy is offered by various mental-health-care providers. Stresscounseling and group discussion therapy have proven to reduce stress symptoms and improveoverall health and attitude.LEXISGuess the meaning of the words. Compare your answers with the dictionary:1.
attempt(n; v)2. avoid3. benefit4. cautiously5. damage6. deal with7. disorder8. elimination9. fight or flee10. force(n; v)20811. harmful12. moderate13. prescription14. prime(v; n; adj)15. prolonged16. surge17. unexpectedCONTROLLED PRACTICE1. Match the words with their definitions:1. avoida. the process of getting rid of something thatis not wanted2. deal withb. to prepare someone to behave or react in aparticular way3.
eliminationc. neither very great nor very small inamount, size, strength, or degree4. fight or fleed. try to prevent something from happening5. moderatee. a piece of paper that a doctor gives you thatsays what type of medicine you need6. prescriptionf. to take action to do something, especiallyto solve a problem7. primeg. to try very hard to prevent something fromhappening or to escape from a dangeroussituation or place very quickly2. Match the words in A with their close meaning in B:AB1. attempta. carefully2.
benefitb. energy, power3. cautiouslyc. effort4. damaged. advantage5. forcee. harm3. Match the words in A with their opposite meaning in B:A1. harmfulBa. expected2092. prolongedb. decline3. surgec. useful4. unexpectedd. short4. Match the words in A with the words in B to make a collocation:1. avoida. cautiously2. deal withb. damage3. harmfulc. disorder4.
stressd. substances5. usee. stress5. Scan the derivatives and use them with words to make sentences:cautiously(adv)cautious(adj)disorder(n, neg.)order (n, v)elimination (n)eliminate(v)harmful(adj)prescription(n)unexpected (adj)harm (n, v)prescribe (v)expect (v)harmless(adj)prescriptive(adj)expectancy(n)expectant(adj)expectation(n)expected(adj)6. Fill the gaps in these sentences with words from below:1.
Bad health ……. her to stop her studies.2. When taking this medication it is advisable to ……. alcohol.3. The doctor gave me a ……. for antibiotics.4. We identified the disease by a process of ……. .5. Few people knew that she had once ……. suicide.attempted, avoid, elimination, forced, prescriptionREADING COMPREHENSION1. Read the text again and define if the statements are True or False:1. Several healthy management strategies help us avoid stress.2. Meditation and other relaxation techniques can have beneficial effects on health.3.
Drug and alcohol use can prevent the person from facing problems.2104. Regular vacations or even long weekends don’t help if you have chronic or uninterruptedstress.5. Stress counseling and group discussion therapy can help dealing with stress.2. Answer the following questions to the text:1. How does exercise help manage stress?2. Can attempts with drugs and alcohol develop effective ways to cope with or eliminate thestress?3. Should drugs for anxiety be used cautiously under the strict guidance of a physician?4.
Is chronic or uninterrupted stress harmful for our health?5. How can you turn stress into a positive force to work for your growth and change?3. Complete the passage with words given below:deal with, is caused, relationships, respondsThe question is how can we best manage stress? Each of us(1) …..differently to stress depending on our conditioning andgenetic make-up. You can teach yourself to (2) …..stress betterby recognizing the signs and symptoms when they appear andtaking steps to reduce the possible, negative effects.
If there istoo much stress in an emotional or physical area of the body, it istime to stop the activity and divert your energy and attention to adifferent area. If you are thinking too much, then stop and uselarger muscles of the body. Go for a run, do some weights, geton the punching bag or do some gardening.
On the other hand,if too much stress (3) …..by exercise and running around, thenpick up a book, listen to chilled music, have a massage or watcha movie and relax. If we don’t learn to take these easy steps, thenthe body and mind may become ill, leading to further problemssuch as your health, mood, (4) ….., motivation, productivity andultimately your quality of life.(http://www.fitnessart.com.au/how-can-we-manage-stress/)FREE PRACTICE1. Work in groups. Make a list of things which help you manage stress.2.
Work in pairs and find out how your partner manages stress.UNIT 6.TIPS FOR RECOVERING FROM STRESSLook at the picture and answer the questions:1. What are the people?2. Where are they?3. What are they talking about?211READING TEXTRead the following text and say what the main idea of the text is:Tips for Recovering From StressIf you've had depression, you know how hopelessyou can feel.
![](https://s.studizba.com/z.php?f=/templates/si/i/noavatar.png&w=100&h=100&t=1"){kind=avatar}
