Coping Strategies for Stress

应对压力的策略

The therapist introduces and discusses various coping mechanisms and stress reduction techniques with the client, such as mindfulness, breathing exercises, or time management strategies, and they practice applying them.

治疗师向客户介绍并讨论各种应对机制和减压技巧，例如正念、呼吸练习或时间管理策略，并一起练习运用。

对话

聆听并跟进对话

Therapist (Male)

Welcome back, Sarah. Last time we talked about the impact of stress on your daily life. Today, I'd like to introduce some practical coping strategies. How does that sound?

欢迎回来，莎拉。上次我们谈到了压力对你日常生活的影响。今天，我想介绍一些实用的应对策略。你觉得怎么样？

Client (Female)

That sounds great, Dr. Miller. I'm really looking for ways to manage things better. I often feel overwhelmed.

听起来很棒，米勒医生。我确实在寻找更好的方法来应对。我经常感到不知所措。

Therapist (Male)

Perfect. Let's start with a simple breathing exercise, which is a core part of mindfulness. It can help calm your nervous system very quickly. Can you put your hands on your abdomen for a moment?

很好。我们先从一个简单的呼吸练习开始，这是正念的核心部分。它可以很快地帮助你平静神经系统。你能把手放在腹部一会儿吗？

Client (Female)

Okay, I've got them there.

好的，我放好了。

Therapist (Male)

Now, take a slow, deep breath in through your nose, feeling your abdomen rise. Hold for a count of three, then slowly exhale through your mouth, letting your abdomen fall. Let's try it together a few times.

现在，通过鼻子缓慢而深地吸气，感受你的腹部隆起。屏住呼吸数到三，然后通过嘴巴缓慢呼气，让你的腹部落下。我们一起来试几次。

Client (Female)

Alright... I can definitely feel a difference. It's surprisingly calming.

好的……我确实能感觉到不同。它出乎意料地令人平静。

Therapist (Male)

Exactly. This is something you can do anywhere, anytime you feel stress building up. Another strategy is time management. Have you heard of the 'Eisenhower Matrix'?

没错。这是你可以在任何地方、任何时候感到压力积聚时都可以做的事情。另一个策略是时间管理。你听说过“艾森豪威尔矩阵”吗？

Client (Female)

I don't think so. What is it?

我想没有。那是什么？

Therapist (Male)

It's a way to categorize tasks based on urgency and importance. It helps prioritize and reduce that overwhelming feeling. We can go over it in more detail next session, but for now, remember that breathing exercise. Try to practice it daily.

它是一种根据紧急性和重要性对任务进行分类的方法。它有助于优先处理任务并减少那种不知所措的感觉。我们下节课可以更详细地讨论它，但现在，请记住那个呼吸练习。试着每天练习。

Client (Female)

I will. Thank you, Dr. Miller. I already feel a bit better just knowing there are practical things I can do.

我会的。谢谢你，米勒医生。光是知道有可以做的实际事情，我就感觉好多了。

词汇

对话中的必备词汇和短语

coping strategies

Ways or methods to handle stress or difficult situations effectively, like relaxation techniques.

有效处理压力或困难情况的方式或方法，例如放松技巧。

overwhelmed

Feeling unable to manage or deal with something because it is too much, often used to describe emotional stress.

感觉无法管理或处理某事，因为它太多了，通常用于描述情感压力。

mindfulness

A mental practice of focusing on the present moment to reduce stress and improve awareness.

一种专注于当下时刻的精神练习，以减少压力并提高觉知。

breathing exercise

A simple activity involving controlled breathing to relax the body and mind quickly.

一种简单的活动，涉及控制呼吸，以快速放松身体和心灵。

nervous system

The network of nerves in the body that controls thoughts, emotions, and physical responses, like feeling calm or anxious.

体内控制思想、情绪和身体反应的神经网络，例如感到平静或焦虑。

exhale

To breathe out air from the lungs, often slowly in relaxation techniques to release tension.

从肺部呼出空气，通常在放松技巧中缓慢进行以释放紧张。

prioritize

To decide the order of importance for tasks, helping to focus on what matters most first.

决定任务的重要性顺序，帮助首先专注于最重要的事情。

关键句型

需要记住和练习的重要短语

How does that sound?

This is a polite way to ask if someone agrees with a suggestion. It's useful in conversations to check opinions gently. Grammar: Present tense for ongoing relevance.

这是礼貌地询问某人是否同意建议的一种方式。在对话中用于温和地确认意见很有用。语法：用于持续相关性的现在时。

That sounds great.

A positive response to show agreement and enthusiasm. Use it when someone proposes an idea you like. It's simple and common in everyday English.

一种积极的回应，用于表示同意和热情。当有人提出你喜欢的想法时使用。它简单且在日常英语中很常见。

I often feel overwhelmed.

Expresses a frequent emotional state. 'Often' shows frequency, and 'feel overwhelmed' describes stress. Useful for sharing personal feelings in therapy or daily talks.

表达一种频繁的情感状态。“Often”表示频率，“feel overwhelmed”描述压力。在治疗或日常对话中分享个人感受很有用。

Let's start with a simple breathing exercise.

Suggests beginning an activity together. 'Let's' is a contraction for 'let us,' making it inclusive and collaborative. Good for guiding instructions.

建议一起开始一项活动。'Let's' 是 'let us' 的缩写，使其具有包容性和协作性。适合指导性指示。

Take a slow, deep breath in through your nose.

Gives clear step-by-step instructions for a relaxation technique. Adjectives like 'slow' and 'deep' add detail. Use this pattern for explaining processes.

为放松技巧提供清晰的逐步指导。像 '缓慢' 和 '深' 这样的形容词添加细节。使用此模式来解释过程。

I can definitely feel a difference.

Shows noticing a change after trying something. 'Definitely' emphasizes certainty. Helpful for describing personal experiences or feedback.

显示在尝试某事后注意到变化的情况。'绝对'强调确定性。有助于描述个人经历或反馈。

Try to practice it daily.

A gentle suggestion to build a habit. 'Try to' softens the advice, and 'daily' means every day. Useful for giving recommendations on routines.

养成习惯的温和建议。'Try to' 软化了建议，'daily' 意味着每天。对于给出日常惯例的推荐很有用。