張恒

Have you ever felt sick to your stomach during a test？ Have you had days when you were so loaded1 down with homework that you had trouble sleeping？ Have you ever been so worried about something that you ended up with a terrible headache？

你在考試期間是否曾感到腸胃不適？你是否曾有幾天因?yàn)榉倍嗟募彝プ鳂I(yè)而無(wú)法入睡？你是否曾經(jīng)因?yàn)閾?dān)心某事而頭痛不已？

If so， then you know what its like to feel stress. Youve probably heard people say， “Wow， Im really stressed out.” or “This is making me totally stressed.” Maybe you hear adults say those kinds of things all the time. But kids have lots of things going on in their lives that can cause stress， too.

如果是這樣，那你就會(huì)知道有壓力是怎么回事了。你可能已經(jīng)聽人們說(shuō)過(guò)“哇，我真的很有壓力?！被颉斑@讓我感到太有壓力了?！币苍S你聽到大人一直在說(shuō)這類話。但是孩子們的生活中也會(huì)發(fā)生很多事情，這些事情也會(huì)產(chǎn)生壓力。

Stress is what you feel when you are worried or uncomfortable about something. This worry in your mind can make your body feel bad. You may feel angry， frustrated， scared， or afraid—which can give you a stomachache or a headache.

當(dāng)你擔(dān)心或不舒服時(shí)，會(huì)感到有壓力。內(nèi)心的擔(dān)心會(huì)使你的身體感到不適。你可能會(huì)感到生氣、沮喪、害怕或恐懼，這可能會(huì)讓你感到胃痛或頭痛。

When youre stressed you may not feel like sleeping or eating， or you might sleep or eat too much. You also may feel cranky2 or have trouble paying attention at school and remembering things at home.

當(dāng)你承受壓力時(shí)，可能會(huì)不想睡覺(jué)或吃飯，或者可能會(huì)睡太多或吃過(guò)多。你可能還會(huì)胡思亂想，或者在學(xué)校無(wú)法集中注意力，并在家背書時(shí)遇到困難。

Plenty of things can cause stress in a kids life， and there are such things as good stress and bad stress. Good or normal stress might show up when youre called on in class or when you have to give a report. Have you ever gotten butterflies in your stomach or sweaty hands？ Those can be signs of good stress—the kind of stress that can help you to get things done. For example， you may do a better job on your book report if the worries inspire3 you to prepare well before you have to read it to the class.

很多事情都會(huì)給孩子的生活造成壓力，其中包括好的壓力和壞的壓力。當(dāng)你在課堂上被點(diǎn)名或必須作報(bào)告時(shí)，可能會(huì)出現(xiàn)良好或正常的壓力。你是否曾經(jīng)緊張得好像有蝴蝶在肚子里或出汗的手心里舞動(dòng)？這些可能是好的壓力的跡象，這種壓力可以幫助你完成學(xué)習(xí)任務(wù)。例如，如果焦慮感促使你在上課前準(zhǔn)備充分，那么在讀書報(bào)告方面你可能會(huì)表現(xiàn)更好。

But bad stress can happen if the stressful feelings keep going over time. You may not feel well if your parents are fighting， if a family member is sick， if youre having problems at school， or if youre going through anything else that makes you upset every day. That kind of stress isnt going to help you， and it can actually make you sick.

但是，如果壓力感隨著時(shí)間的流逝而持續(xù)，可能會(huì)產(chǎn)生不良?jí)毫ΑＨ绻愕母改冈诔臣?，家人生病，在學(xué)校遇到問(wèn)題，或經(jīng)歷其他任何讓你天天都不高興的事情，你可能會(huì)感到不適。這種壓力對(duì)你沒(méi)有幫助，而且實(shí)際上會(huì)使你感到難受。

Once you recognize4 that youre feeling stressed， there are several things you can do. You can try talking about whats bothering5 you with an adult you trust， like a parent or teacher. Bring up whats been on your mind and how it makes you feel. An adult may have ideas about how to solve whatever is worrying you or making you uncomfortable.

一旦意識(shí)到自己有壓力，可以做幾件事。你可以嘗試和信任的大人談?wù)勈鞘裁词吕_著你，例如父母或老師，提出你的想法以及感受。一個(gè)成年人可能對(duì)如何解決讓你感到擔(dān)心或不舒服的事情有好辦法。

If youre feeling tired and stressed because you have too much going on， like lots of after-school activities， you might feel better if you drop something， even if its just for a term or so. Sometimes lots of activities—even if theyre all fun—can make you feel stressed by keeping you busy all the time. On the other hand， if problems at home are bugging6 you， some （but not too many?。?after-school activities may actually help you relax and feel better.

如果你因?yàn)槊τ谶^(guò)多的事情，例如許多課后活動(dòng)，而感到疲倦和壓力的話，如果停掉幾個(gè)，即使只是一個(gè)學(xué)期左右，你也會(huì)感覺(jué)好些。有時(shí)即使很有趣，過(guò)多的活動(dòng)也會(huì)讓你一直忙碌，從而使你感到壓力重重。另一方面，如果家里的問(wèn)題困擾著你，那么一些（但不是太多！）課余活動(dòng)實(shí)際上可以幫助你放松身心，并感覺(jué)好轉(zhuǎn)。

Getting enough sleep and eating healthy food are two great ways to help handle stress. You also can use relaxation exercises to get rid of stress. The easiest one to do is to breathe in slowly and deeply through your nose， and then breathe out slowly through your mouth. Do this two to four times， but dont take in too much air too quickly because it can make you feel lightheaded7.

充足的睡眠和健康的食物是幫助緩解壓力的兩種重要方式。你還可以做一些放松運(yùn)動(dòng)來(lái)消除壓力。最簡(jiǎn)單的方法是鼻子慢慢吸氣，然后嘴慢慢呼氣。這樣做兩到四次，但是不要太快吸入過(guò)多空氣，因?yàn)槟菢訒?huì)使你感到頭暈?zāi)垦！?/p>

You can do exercises like this anytime， without anyone noticing. You can even do breathing exercises in class if youre nervous before a test.

你可以隨時(shí)進(jìn)行這樣的練習(xí)，且不引起任何人注意。如果你在考試前感到緊張，甚至可以在課堂上做呼吸運(yùn)動(dòng)。

The best way to keep stress away is to have a balanced life. That means making good decisions about how to spend your time. If youre only dealing with school stuff and have no time to play， you can get stressed. Make sure you keep your SELF in mind： Sleep， Exercise， Leisure （something fun）， and Food.

減輕壓力的最好方法是保持平衡的生活。這意味著要對(duì)如何消磨時(shí)間做出正確的決定。如果你只顧學(xué)習(xí)而沒(méi)有時(shí)間玩，你會(huì)感到壓力。確保牢記自己的需求：睡眠、運(yùn)動(dòng)、休閑（有趣的事）和食物。

If you take care of yourself and get enough sleep and food， and if you exercise and leave time for fun stuff， youll probably be less stressed out.

如果你能照顧好自己，并獲得充足的睡眠和食物，鍛煉身體并抽時(shí)間去玩有趣的東西，那你就可以減壓。