一切改变都会带来压力。即使很小的压力,累积起来也会产生很明显的效果。Mayo Clinic 的科普文章说,压力带来的影响(或者,为了让我们更好受,我想更准确的说,人对压力的反应) 包括:
Common effects of stress on your body (身体)
- Headache 头疼
- Muscle tension or pain 肌肉紧张
- Chest pain 胸痛
- Fatigue 疲倦
- Change in sex drive 性欲不足
- Stomach upset 肚子不舒服
- Sleep problems 睡眠问题
Common effects of stress on your mood (情绪)
- Anxiety 焦虑
- Restlessness 无法休息
- Lack of motivation or focus 缺少动力或专注
- Feeling overwhelmed 烦心事充满
- Irritability or anger 易怒
- Sadness or depression 悲伤或抑郁
Common effects of stress on your behavior (行为)
- Overeating or undereating 反应过度或不足
- Angry outbursts 暴怒
- Drug or alcohol abuse (滥用药品、酗酒)
- Tobacco use (抽烟)
- Social withdrawal (社交恐惧)
- Exercising less often (减少锻炼时间)
如果加上属灵的影响,压力会让人难以集中祷告,减少属灵训练的时间,怀疑,破坏人际关系,等等。
Holmes和Rahe(Holmes TH & Rahe, RH (1967) The Social Readjustment Scale, Journal of Psychomatic Research, 11, 213-218)有一个压力测试表。在课堂上,我们除了讨论一般的压力项(stressors)之外,也提到一些宣教士独有的压力项,必须学习一门新语言,使用一种新货币,倒时差,文化冲击等等。
STRESSFULNESS OF LIFE EVENTS | Enter the number of events in last 12 months |
---|---|
Death of spouse (配偶死亡) | 100 |
Divorce (离婚) | 73 |
Marital separation (分居) | 65 |
Jail term (入狱) | 63 |
Death of close family member (except spouse) (亲人去世) | 63 |
Major personal injury or illness (受伤/生病) | 53 |
Marriage (结婚) | 50 |
Being fired from work (失业) | 47 |
Marital reconciliation (复婚) | 45 |
Retirement (退休) | 45 |
Change in health of family member (not self) (家人生病) | 44 |
Pregnancy (怀孕) | 40 |
Sex difficulties (性生活不和谐) | 39 |
Gain of new family member (家庭成员增加) | 39 |
Business readjustment (生意变化) | 39 |
Change in financial state (财务状态改变) | 38 |
Death of close friend (朋友去世) | 37 |
Change to different occupation (改换职业) | 36 |
Change in number of arguments with spouse (与配偶吵架的次数变了) | 35 |
Mortgage or loan over $180,000 (高额贷款) | 31 |
Foreclosure of mortgage or loan (提前还款完毕) | 30 |
Change in responsibilities at work (工作职责变化) | 29 |
Son or daughter leaving home (孩子成年离家自立) | 29 |
Trouble with in-laws (姻亲关系) | 29 |
Outstanding personal achievement (杰出的个人成就) | 28 |
Spouse begins or stops work (配偶停止或开始工作) | 26 |
Begin or end school (入学或毕业) | 26 |
Change in living conditions (生活条件改变) | 25 |
Change in personal habits (self or family) (个人习惯改变) | 24 |
Trouble with boss (与上司冲突) | 23 |
Change in work hours or conditions (工作时间和条件改变) | 20 |
Change in residence (搬家) | 20 |
Change in schools (转学) | 20 |
Change in recreation (更换娱乐方式) | 19 |
Change in church activities (换教会) | 19 |
Change in social activities (社交活动改变) | 18 |
Mortgage or loan less than $180,000 (小额房贷) | 17 |
Change in sleeping habits (睡眠习惯改变) | 16 |
Change in number of family get-togethers (家庭团聚次数改变) | 15 |
Change in eating habits (饮食习惯改变) | 13 |
Vacation (度假) | 13 |
Christmas (圣诞节) | 12 |
Minor violations of the law (轻微违法) | 11 |
Learning or beginning to use a new language (学习和使用一门新语言) | 50 |
Using different currency (使用不同货币) | 20 |
Different educational experience (适应不同的教育制度) | 30 |
experience Time Lag (时差) | 15 |
Living in a foreign country (在国外生活) | 60 |
YOUR SCORE |
大家可以测试一下得分。150分以下,算是压力较小,150-300分,有50%的机会在两年内出现某种因压力而产生的健康问题,300分以上,80%的几率在两年内生病。
450分以上,恭喜你,你是一位跨文化宣教士了,请在两年内burnout.
最近几年,我随时测试,几乎随时都在400分以上。现在的我处于崩溃边缘——易怒,消化不良,睡眠不足,记忆力减退……
宣教士如何控制压力?
- 预先计划可能遇到压力
- 多休息,多睡觉
- 祷告
- 解决压力源,而不是逃避。
(下次再详细讨论)。