编辑“壓力管理”（章节）

== 技術 ==
高要求水準會使人需要額外的工作和努力。新的時間表應運而生，直到異常高的要求過去前，原有時間表的正常頻率和工時都受到限制。許多技巧可以應付生活帶來的這類壓力，壓力管理技術將根據不同模型而有所不同<ref>Dubbed "Destressitizers" by The Journal of the Canadian Medical Association</ref><ref>{{Cite journal|title=Lifestyle modifications to prevent and control hypertension. 7. Recommendations on stress management. Canadian Hypertension Society, Canadian Coalition for High Blood Pressure Prevention and Control, Laboratory Centre for Disease Control at Health Canada, Heart and Stroke Foundation of Canada|last=Spence|first=JD|last2=Barnett|first2=PA|journal=Canadian Medical Association Journal|issue=9 Suppl|year=1999|volume=160|pages=S46–50|pmc=1230339|pmid=10333853|last3=Linden|first3=W|last4=Ramsden|first4=V|last5=Taenzer|first5=P}}</ref>。以下的方法可以暫時降低輕微壓力：

{{Columns-list|3|* {{tsl|en|Autogenic training||自律訓練}}
* [[社会关系]]
* [[Cognitive therapy|認知療法]]
* {{tsl|en|Conflict resolution||衝突處理}}
* [[按摩]]
* [[興趣]]
* [[冥想]]
* [[正念療法]]
* {{tsl|en|Music as a coping strategy||音樂療法}}
* {{tsl|en|Deep breathing||深呼吸}}
* {{tsl|en|Yoga Nidra||瑜珈}}
* [[益智药]]
* 讀小說
* [[祷告]]
* {{tsl|en|Relaxation technique||放鬆技巧}}
* [[創造力]]
* 幽默
* [[體能鍛煉]]
* {{tsl|en|Progressive relaxation||漸進放鬆}}
* [[Spa]]
* 身心訓練
* {{tsl|en|Attention Restoration Theory||到大自然中}}
* [[壓力球]]
* [[自然醫學]]
* [[替代医学]]
* [[时间管理]]
* 計畫與做決策
* 聽放鬆音樂<ref>{{cite book|title=Principles and Practice of Stress Management, Third Edition|last= Lehrer |first=Paul M.|author2=David H. (FRW) Barlow, Robert L. Woolfolk, Wesley E. Sime |year=2007 |pages=46–47|isbn=1-59385-000-X}}</ref><ref>Leubner, D., and Hinterberger, T. (2017). [http://journal.frontiersin.org/article/10.3389/fpsyg.2017.01109/full# “Reviewing the Effectiveness of Music Interventions in Treating Depression.”] {{Wayback|url=http://journal.frontiersin.org/article/10.3389/fpsyg.2017.01109/full |date=20170729214630 }} Front Psychol.eCollection 2017 Jul 7;8:1109.   [https://www.ncbi.nlm.nih.gov/pubmed/28736539 PMID 28736539] {{Wayback|url=https://www.ncbi.nlm.nih.gov/pubmed/28736539 |date=20170928230639 }} [http://journal.frontiersin.org/article/10.3389/fpsyg.2017.01109/full# doi: 10.3389/fpsyg.2017.01109] {{Wayback|url=http://journal.frontiersin.org/article/10.3389/fpsyg.2017.01109/full |date=20170729214630 }}</ref>
* 與寵物相處}}

=== 壓力預防和復原力 ===
雖然傳統上有許多技術可以處理壓力產生的結果，但也有大量研究探討壓力該如何預防，這是與建置心理復原力密切相關的主題。不少壓力預防和復原力建置的自助方法已經出現，其依照認知行為治療的理論和實踐模式進行<ref name="Robertson_2012">{{Cite book|url=https://books.google.com/books?id=QwIstsEgkBMC|title=Build your Resilience|last=Robertson, D|publisher=Hodder|year=2012|isbn=978-1444168716|location=London|access-date=2017-09-05|archive-date=2020-08-19|archive-url=https://web.archive.org/web/20200819203852/https://books.google.com/books?id=QwIstsEgkBMC|dead-url=no}}</ref>。

=== 壓力測量 ===
壓力水準是可以測量的，其中一種方法是使用心理量表：何慕斯與拉赫壓力量表用於評估生活壓力事件，憂鬱焦慮壓力測量表是包含自我評估項目的壓力量表。還可以用血壓和皮膚電流活動的變化來測量壓力水準及改變。數位溫度計可用於評估皮膚溫度的變化，這可以顯示因戰鬥或逃跑反應而驅使血液從四肢流向中央的狀況。[[皮質醇]]是在壓力反應期間釋放的主要激素，從頭髮測量皮質醇可顯示個體在60至90天內的基礎壓力水準。這種測量壓力的方法是目前診所最流行的方法。

=== 效果 ===
壓力管理有助於生理和免疫系統<ref>{{Cite journal|title=Stress management, finding benefit, and immune function: positive mechanisms for intervention effects on physiology|url=https://archive.org/details/sim_journal-of-psychosomatic-research_2004-01_56_1/page/9|last=Bower, J. E.|last2=Segerstrom, S.C.|journal=Journal of Psychosomatic Research|issue=1|doi=10.1016/S0022-3999(03)00120-X|year=2004|volume=56|pages=9–11|pmid=14987958|lastauthoramp=yes}}</ref>。使用以下非藥物的組合可觀察到有效結果<ref>{{Cite journal|title=Individualized Stress Management for Primary Hypertension: A Randomized Trial|url=http://archinte.ama-assn.org/cgi/content/full/161/8/1071|last=Wolfgang Linden|last2=Joseph W. Lenz|journal=Arch Intern Med|issue=8|doi=10.1001/archinte.161.8.1071|year=2001|volume=161|pages=1071–1080|pmid=11322841|last3=Andrea H. Con|access-date=2017-09-05|archive-date=2011-09-16|archive-url=https://web.archive.org/web/20110916010521/http://archinte.ama-assn.org/cgi/content/full/161/8/1071|dead-url=no}}</ref>：
* 憤怒或敵意的治療處理
* 自律訓練
* 會談治療（針對關係或存在問題）
* [[生物反馈|生物回饋]]
* 焦慮或臨床憂鬱症的認知治療