精神壓力存在於我們生活中，無論我們的年紀多大，我們都會面對精神壓力。
老師描述以下情況：在一個漆黑的晚上，你獨自一個人經過一條又黑又狹窄的走廊，同時你忘記戴眼鏡，走到一半的時候，你見到一個黑影，好像拿著一技木棍向著你走來，這時候你有什麼感覺？當我們遇到令我們驚惶的情況時，我們的心跳會加快，身體會預備我們去應付這些情況，我們或許會站立和準備大打出手，或會奔跑離開。肯農 (Walter Connon) 這情況是挑戰或逃避反應 (fight or flight response)。 麥拿理 (Mc Nerney) 說「壓力是身體在精神上、體能和化學上的反應」。韓斯沙利耶 (Han Selye) 特別提出在生活中，我們在遇到壓力時，身體生理上有一連串的反應。在他的書中「生命中的壓力」(The Stress of Life) 提出了壓力的一般性適應症候群 (General Adaption Syndrome)，分為三個階段：
1. 警報反應期 (Alarm Reaction)
這是身體對壓力的第一個反應，當我們面對壓力時，交感神經便會受到刺激，從而增強了我們的身體功能，例如：增加抗炎性荷爾蒙的分泌，防禦壓力的入侵。但是，假如壓力來源是太強，而身體防禦功能太低，便會有死亡的可能。
2. 抵抗階段 (Resistance Stage)
如果長期處於壓力中，身體將繼續抵抗壓力，身體在警報反應期的反應繼續出現，同時，抵抗的水平亦比普通人為高。如果身體持續處於壓力中，身體抵抗反應將繼續及適應，抵抗高於正常水平，進而警報反應期消除。
3. 耗竭期 (Exhaustion Stage)
長期處於壓力中，雖然身體作出適應，但是身體如果長期處於這個壓力狀態，身體的適應能力會逐漸耗盡，嚴重的，可能會引致死亡。
壓力對身體的影響
當我們要應付壓力時，我們的身體會產生不同的生理反應，例如：自主神經系統興奮和腎上腺素的分泌增加，心跳及心臟收縮力增加，血壓提高、瞳孔放大、四肢肌肉收縮、流汗、呼吸加速、新陳代謝加速、血醣增加、腸胃蠕動抑制和肌肉緊張的敏感度提高。
壓力與疾病
壓力可以引致以下的病症：高血壓、冠心病、胃潰瘍及關節炎等。
壓力會令血壓增加及膽固醇增高，減低身體免疫系統的能力，收緊肌肉，引致頭痛、背痛、頸及肩膊痛。
處理壓力的方法
要減少不必要的壓力來源，我們首先要了解自己的壓力來源是屬於經常性或間歇性的，然後作出調整。減少環境的噪音，亦可減少壓力的產生。
此外，平衡的飲食對應付壓力也很重要。平衡的飲食，即是要進食適量的蛋白質、殿粉質、脂肪、礦物質、維生素和水份；減少進食一些引起壓力的食物，例如：茶、咖啡、可樂、朱古力和有咖啡鹼的食物。同時，要減少進食脂肪太多的食物，要多吃纖維質食物、水果和蔬菜，和少飲有酒精的飲品。我們更應注意及控制自己的身體重量。在壓力的太大時候，更需要攝取更多的維生素B和C。
處理壓力的正面及負面態度
我們要以正面的態度處理問題 – 積極、直接面對問題、衝破問題的障礙、尋求新方法或他人的協助、多做運動、多些休息以補充能量、從失敗中學習、繼續向上；我們要戒除負面的態度 – 消極、避開問題、走進問題的死胡同、偏執、吸煙、酗酒、濫用藥物、因失敗而沮喪。
壓力與一般表現
依著倒轉U形理論，在較佳的喚醒水平時，每一個人都有好的表現。喚醒水平越高，一般表現也越好。在我們壓力太少時，便沒有動機，表現也不太好。另一方面，假如我們的壓力水平太大時，表現也會受到影響。老師可用日常的事例，例如：比賽、公開演講、考試等來解釋壓力與一般表現的關係。
壓力與人際關係的處理
| 勇於表達自己 | 有勇氣地提出自己的所思所想，適當時要勇敢地說「不」。 |
| 善於溝通 | 好的溝通可以改善我們與家人、朋友、同學和同事的關係，從而減少壓力。要改善人與人的溝通，便要特別注意言語及非言語等不同的溝通方法。 |
| 調解紛爭 | 我們如果能用時間去了解及聆聽別人的說話，便會比較容易解決紛爭。理解紛爭對象，嘗試其他解決問題的方法。 |
| 建立社會支援網絡 | 社會支持是指從屬被接納、被愛和被需要的感覺。這些支持多來自家人、朋 友和 愛人，社會支持可以令一個人減少由壓力所引致的負面結果。 |
| 培養積極思考 | 凡事有正面和負面，我們應以正面的觀點與角度去分析事情，避免負面地看問題。 |
| 管理時間 | 假若我們能夠好好管理時間，不讓時間牽著鼻子走，這便能減少自己被 困於壓力的處境內。 |
參考文章 (請按 Ctrl-F去搜索這一頁)
中學生的壓力來源
壓力與性格
壓力與疾病
壓力與表現的關係
壓力對身體的影響
怎樣處理個人壓力
怎樣處理人際壓力
處理壓力的態度
鬆弛技巧
深呼吸
循序漸進的冥想
自律訓練法及意象鬆弛法
運動
生物回饋
測量量表
青少年輔導機構
浸會愛群社會服務處
http://www.bokss.org.hk/香港灣仔愛群道36號地下至9 樓
電話：3413 1500傳真：3413 1544 提供多元化之社會福利服務
香港基督教女青年會
http://www.ywca.org.hk/香港麥當勞道一號
電話：3476 1300促進婦女運動 ，擔當教會與社會橋樑，引人歸主保持長青活力,團結契合
突破機構
http://www.breakthrough.org.hk/香港新界沙田亞公角山路33號突破青年村
電話：(852) 2632 0000傳真：(852) 2632 0388
為一間非牟利青少年文化、教育及服務機構，本著基督關懷全人發展的精神，以綜合及整全的模式，提供前瞻、創新的服務，幫助青少年發掘潛質，培育廿一世紀領袖。
香港中華基督教青年會
輔導組
http://www.ymca.org.hk/油麻地打老道23號
2771 9111為青少年處理學業、職業、人際關係、自我形象、情緒等問題
香港撒瑪利亞防止自殺會
http://www.sbhk.org.hk彩虹村金華樓地下126-127室
2790 8844 傳真：2398 2222 (24 小時)為絕望及瀕臨困境的人士提供情緒輔導
撒瑪利亞會
新蒲崗郵政信箱83350號
2804 2813 生命熱線 (24 小時)
2832 0000 （粵語）
2896 0000 （英語）
為有需要的人士提供情緒輔導
學友社學生輔導中心
http://www.student.com.hk/ 銅鑼灣英皇道43號
新英大廈1樓A座
2578 5111學生專線：2503 3399星期一、三、五：19:00-21:00為學生提供升學就業資料查詢、考試讀書方法輔導
香港青年協會
http://www.hkfyg.org.hk/ 石硤尾南山村
南堯樓5 - 10號地下
2788 3433 關心一線：2777 8899星期一至六14:00-02:00為青少年面對學業、工作、交友、情緒，家庭等問題，提供情緒輔導
香港青年協會--「家長動力」計劃
http://www.hkfyg.org.hk/石硤尾南山村
南堯樓5 - 10號地下
2788 3433 關心一線：2777 8899 星期一至六14:00-02:00為家長提供輔導及支援
香港青少年服務處
http://www.cys.org.hk/九龍漆咸道23號6字樓
2366 7271為兒童、青少年及家庭提供服務和輔導
香港學生輔導會
http://www.hksas.org.hk/九龍觀塘道485號
2341 6249為青少年提供住宿及教育服務
香港扶幼會
http://www.sbc.org.hk九龍歌和老街47號
2779 6442為有家庭問題、學習問題或邊緣少年提出住宿及特殊教育服務
啟勵扶青會
http://www.kely.org/home.htm灣仔堅尼地道42B地下
2521 6890
9039 7472 （粵語）
9032 9096 （英語）
星期一至六：14:00-22:00為受情緒困擾人士提供輔導
香港心理衛生會
http://www.mhahk.org.hk/九龍觀塘功樂道2號7樓
2528 4656/
2340 6031 心理健康熱線：27720047心理衛生的資訊及提供電話輔導服務
香港家庭計劃指導會
http://www.famplan.org.hk灣仔軒尼詩道130號
修頓中心902室
旺角彌敦道558-560號
譽發商業大廈7樓A座
元朗安寧路149-153號1樓
2575 4799 / 2770 4994 / 2443 2733為二十六歲以下的未婚人士提供醫療諮詢及服務，心性輔導、節育輔導及服務，身體檢查及化驗服務
伊利沙伯醫院
青少年醫療中心
何文田加士居道30號R座十樓
2958 6443 星期一至五：09:00-17:00 星期六：09:00-13:00 為青少年提供全面醫療服務
香港小童群益會(輔導中心) http://www.bgca.org.hk灣仔駱克道3號4樓 2520 2950 星期一、三、六09:30-17:30 星期四至五13:30-21:30 為3-18歲人士及其家長提供輔導服務
香港小童群益會(童心線) http://www.bgca.org.hk 灣仔駱克道3號4樓
2520 6800星期一至五: 17:30-19:30 星期六:10:00-12:00為6-15歲人士提供輔導服務
聖雅各福群會
http://www.sjs.org.hk灣仔石水渠街85號4樓
2835 4342 星期一至五： 09:00-17:30星期二及五： 18:30-21:00星期六： 09:00-12:30(請預約)為有需要的兒童及家庭提供服務和輔導
基督教服務處輔導部
http://www.hkcs.org尖沙咀加連威老道33號五樓
27316316 星期一至五：08:45-17:30 為兒童、青少年、夫婦及其家庭提供服務和輔導
循道衛理楊震社會服務處輔導服務
http://www.yang.org.hk窩打老道十四號
22510888 星期一、三、四、五：09:00-17:30 星期二：12:00-17:30提供個人及家庭服務和輔導
明愛家庭服務
http://family.caritas.org.hk中區堅道2-8號明愛大廈1樓132室 25230060 提供個人及家庭服務和輔導
勞工處擇業輔導組
http://www.careers.labour.gov.hk 灣仔告士打道5號稅務大樓34樓
2152 5305 / 2150 6300為學生提供職業、進修資料及擇業輔導
基督教家庭服務中心
觀塘翠屏道3號7樓
2318 0028提供個人及家庭服務和輔導
原文 Stress
http://www.hkbu.edu.hk/~stress/English%20Version/stress_reasons.html
Teacher begins the class by describing to the students the following picture. "You are walking down a dark alley at night, all alone, and you forget your glasses. On the half way, you spot a big figure carrying a club and straddling your path. What do you feel?" When we encounter a threat, our heart beats faster and our body prepares itself to handle the situation either stand ground and fight or run away. Walter Cannon described this as the "fight-or-flight response", which is our physiological response to stress.
McNerney (1974) stated that "stress is your body's physical, mental and chemical reactions to circumstances that frighten, exercise, confuse, endanger or irritate you.(p.2)Hans Selye specified the changes in the body physiological that resulted from stress. In his book "The Stress of Life", he summarized stress reactivity as a three-phase process which is called the general adaptation syndrome:
(1) Alarm Reaction
This is the first reaction when body deals with stress. There is intense mobilization of biochemical resources (a readiness and call-to-arms of the body systems) on recognition of stressor. If the stressor is sufficiently strong, death may result when the body resistance diminishes.
(2) Stage of Resistance
Resistance ensues if continued exposure to the stressor is compatible with adaptation. The bodily signs characteristic of the alarm reaction have virtually disappeared and resistance rises above normal. If we are continually exposed to stress, body resistance will follow and make adaptation. Eventually, resistance rises above normal and the bodily signs of the alarm reaction disappear.
(3) Stage of Exhaustion
The body has adjusted to the stressor when we are exposed to prolonged stress. However, if the stressor is too strong, death may result.
Stress Psychophysiology
Influences of Stress on Biological Changes
When we are dealing with stress, we have several biological changes, e.g. the autonomic nervous system and adrenal cortex system will increase secretion, heart rate and blood pressure will increase, pupils will dilate, muscles will become tense and perspiration will increase, the rate of breathing and metabolism will increase, glucose will increase, etc.
Stress and Illness
Stress can lead to the following illnesses: hypertension, coronary heart disease, ulcers, rheumatoid, etc. It can increase blood pressure and serum cholesterol. Moreover, stress can decrease the effectiveness of immunlogical system.
Furthermore, stress can increase muscle tension and bracing, and thus causing headaches, backaches, neck and shoulder
pain.
Relaxation Technique -- Deep Breathing
Before practicing deep breathing, we have to ensure that the environment is quiet, the temperature and the light are suitable. We have to sit or lie on a comfortable position, turn off our mobile phone and pager, and then close our eyes.
Teacher and students can lie on the floor or sit in the chair, inhale a deep breath of air, hold it, and then use their mouth and nose to exhale the air slowly. Practise it for several times.
Class Activities
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Teaching Materials
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1. Two or three students can be divided into groups and discuss their biological reactions when they are under stressful situations.
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Literature: Stress Psychophysiology
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2. Teacher explains the influences of stress on biological changes.
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Literature: Deep Breathing
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3. Teacher explains the illnesses caused by stress.
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Illustrated pictures: 5,6
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4. Practice deep breathing.
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Stress Intervention: Intrapersonal
First of all, we have to identify our personal stressors to be either routine stressors (experienced often) or unique stressors (seldom encountered). Then, eliminate unnecessary stressors. Reduce the noise level of the environment is also a way to reduce stress level.
Besides, we have to have a balanced diet that provides a variety of nutrients (proteins, carbohydrates, fats, minerals, vitamins and water). We have to avoid the intake of pseudo stressors or sympathominetics, i.e. the food substances that can produce a stress-like response, e.g. tea, coffee, cola and chocolate. We have to limit the amount of saturated fats and alcohol; increase the amount of fiber and vegetables in our diet. We have to be more realistic about our weight because anorexia nervosa and bulimia may result from obsessive weight control. We have to add supplementary vitamins B and C during particular stressful situation.
Positive and Negative Reactions Towards Stress
We have to deal with stress positively: be optimistic, handle the problem directly, willing to solve it, search for new solution or seek help from others, do more exercise and take more rest in order to replenish yourself, and learn from failure. Conversely, we have to avoid negative reaction towards stress: be pessimistic, be trapped by the problem, do not seek new solution or help, smoking, drinking alcohol, taking drug, and become depressed due to failure.
Relaxation Technique
Progressive Relaxation Technique
When practicing progressive relaxation, the environment should be free of noise, dime light and in room temperature.
Switch off our mobile phone and pager, lie down or sit in a comfortable position, and then close our eyes. Students firstly contract a muscle group, feel the tension, and then relax that muscle group and feel the relaxation. They can relax muscles in the following order: arms, face, neck, shoulders, upper chest, stomach, lower back, hip, thighs and calves.
Class Activities
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Teaching Materials
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Students can describe their methods of handling stress.
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Literature: Stress Intervention -- Intrapersonal
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Teacher introduces intrapersonal stress intervention and the relationship between stress and nutrition.
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Literature: Attitudes in Dealing with Stress
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Teacher introduces the positive and negative reactions towards stress.
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Students practice progressive relaxation technique.
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Illustrated pictures: 7 ,8 ,9 ,10 ,11,12, 13, 15, 16, 17, 18, 19, 20, 21, 26, 27, 28
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The Relationship between Stress and Performance
According to the inverted U theory, an individual will have an optimal performance under optimal level of arousal. The greater the arousal, the greater the deterioration of the performance. Teacher can use daily examples such as, examinations, sports competitions, and making a public speech to explain this relationship.
Stress Intervention -- Interpersonal
| Asserting yourself | It is important for us to express ourselves and have the courage to say no when we should, yes when we want to. Discuss with the students the basic human rights and the traditional incorrect assumptions. |
| Communication | Communication skills will help people get along better with family, friends and co-workers with the result of being less stressful. To improve communication skills, we need to pay attention to both nonverbal and verbal communication. |
| Conflict resolution | We can easily resolve conflicts if we take time to listen to others, demonstrate an understanding of the person with whom we are in conflict, and try to work out alternative solutions. |
| Social support networking | Social support is a sense of belonging, being accepted, being loved or being needed. Social support usually can be provided by family members, friends, and lovers. Social support usually can protect an individual from the negative consequences of stress. |
| Perception intervention: | It is important to be positive and change the negative self-talks to the positive one. In addition, if we have negative thoughts, we need to use thought stopping technique to reorganize our thinking. |
| Time Management | If we can manage our time well, it can eliminate putting ourselves in stressful situations. |
網頁資源
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