1. You wanna stay in bed foreverrrrrrrr. Even the chillest girl has the occasional morning where she just doesn't want to face the day. But if you're repeatedly feeling too freakin' drained to rip yourself from the covers (a crazy combo of physical exhaustion and emotional NOOOOO!), it's time to take stock of the worries that may be weighing you down. "Stress is an energy-drainer, because it secretly sends all of your body systems into overdrive," says Jane Pernotto Ehrman, M.Ed, a behavioral health specialist at Cleveland Clinic's Wellness Institute.
1你想一直呆在床上。即便是最冷漠的女孩也会偶尔在早上不想面对新的一天。但是如果你感到反复无常，无法从被 里出来（导致身体筋疲力竭的疯狂套餐和精神滋养不良！）该是时候处理使你内心沉重的烦心事了。”压力是能量排水器，因为它悄无声息的使你的身体过量工作，“简 坡诺特 埃尔曼，克里夫兰诊所的健康行为专家认为。
2. One catch with the *so tired* thing? You can't actually sleep. Another legit reason that stress is making you wake up feeling like death: You spent a good chunk of the previous night tossing/turning/wishing your brain would just TURN OFF ALREADY. "I call it 'wired and tired,'" explains Lucie Hemmen, Ph.D, a psychologist in Santa Cruz, CA. "Practice bumps back homework, which bumps back bedtime — and by the time you're ready to go to sleep, you've pushed yourself past the point of exhaustion." Real talk: That wired feeling may be a sign that sneaky stress hormones are pumping through your body at unhealthy levels, just to help you survive your ridic day. And when you're experiencing that crap-night-of-sleep cycle on repeat? It's maybe time to give your schedule some breathing room.
2你遇上了“累人”的东西？你实际上不能睡觉。压力使你醒来像死过一样的另一个合理的原因：你在前一天晚上花了大把的时间想事，转身，希望你的大脑已经关闭了。心理学博士“我称呼他‘奇怪的累人的’” 露西 荷蒙解释道心理学博士在三塔克鲁兹地区的练习撞上家庭作业，推迟了上床时间-当你准备好上床的时候，你再次感到了疲惫。真实谈话：那种奇怪的感觉可能标志着你身体的压力荷尔蒙是不健康的水平 ，只有助于你幸存滑稽的一天。你什么时候体验晚上睡眠的体内废物循环？或许该是时候在日程表上安排一些喘息的余地了。
3. You're legit sick, like, every other day. When you're in high-stress mode, your immune system can be suppressed up to 30% — making you more likely to catch every single cold or flu that's circulating around your school. So if you've already taken 8 gazillion sick days this year, it could be a signal that you're overwhelmed
3你有病了，像任何其他一天。当你在高压模式下，你的免疫系统会降低到30%——使你更易感冒，并传染上学校周围流通的病毒因此如果你今年生病很多天了，那是疾病压倒你的标志。
4. Wait … where did you put your phone/keys/brain-that-works? Here's the funny thing: A tiny jolt of stress in some situations (like getting called up to present your project in class) can make your mind do totally amazing, somewhat super-human things (like recalling a random fact about photosynthesis when your teacher asked you #KilledIt). But when every project, paper, practice, etc., etc., etc. is weighing on you to the point where you just feel stuck? Your memory goes fuzzy, your focus becomes non-existent, and your ability to actually listen gets squashed. It's like stress hijacks your brain.
4等等...你把你的电话/钥匙/脑子-在生活中起作用的放在哪了？有趣的事情是：在一些情景下（例如叫你在课堂上展现你的任务）轻微压力的波动会使你想做完全令人惊讶的超人类的事情（例如你的老师让你回忆任何一个光合作用事实的时候）但是当每一个项目，纸张，练习等等重压着你你的记忆变得模糊，你的注意力不再存在，你实际的听力能力在减弱。就好像压力绑架了你的大脑。
5. Your head feels all sorts of tight and/or explode-y. OK, think about the last time someone spooked you: Your shoulders instantly scrunched up, right? And your neck muscles tightened? Well, that response to danger actually dates way back to caveman days: "It's an animal instinct to protect the jugular," says Ehrman. But the tricky part is, your brain can't distinguish between an approaching tiger (HELLLLP!) and that vague I-have-a-million-tests-this-week-make-it-stop feeling. And if you're not paying attention, you may be walking around in constant *high alert* mode. "All of that tension travels up the back of the neck, causing blood vessels to swell and press on brain tissue," explains Ehrman. To counter-act this stress-induced stiffness and the headaches it causes, try this trick: A few times a day, you can sit up straight, take a nice deep breath, put your chin to your chest, and roll your head all the way to the left (ahhh)…then back to the right (yup, somuch better!).
5你的脑袋感到紧紧的像要爆炸。 好的，想想某个人的灵魂最后一次跟着你，你的肩膀立刻弯曲了，对不对？你脖子的肌肉变紧了？”嗯，回应会带来危险这种意识实际上要追溯到洞穴人时期：“动物的本能是保护颈动脉”爱而曼认为。但有趣的是，你的大脑无法分辨出正在靠近的老虎（救命！）模糊的这周我用一百万的测试来使它停下的感觉。如果你不注意你可能持续在“高度警觉”的模式下走动着。“紧张感循环到脖子后面，导致血管收缩，脑组织也有压力”爱而曼解释道，为了反击他所引起僵硬和头痛的压力行为，试试这个：一天几次，你可以坐直，深呼吸，把你的下巴放到你的胸上，然后先向左转头...再向右（嘿，越来越好！）.
6. Those X-rated thoughts about your bae? Gone :( Remember how you used to daydream about making out with your GF or a shirtless Harry Styles every two secs? It doesn't happen to everyone, but some girls feel a loss of sexual-feels when they're secretly overwhelmed by school pressure, family probs, money worries … you know, LIFE. (Don't get too worked up. The urge will come back. Promise! Something as simple as exercise could help relieve your stress.
6你拥有那些禁止儿童观看的X级思想么？离开：（你还记得你曾怎样白日做梦么？和你的女朋友或和你赤膊的小秘散步。它并没有发生在每个人身上，但一些女孩感到性的缺失-感到她们因学校压力，家庭问题，金钱的担忧而压抑了...你知道，生活。（不要太生气否则你会再次感到冲动。我保证！简单的事情像锻炼有助于释放你的压力。）
)7. Everything (*sniffle*) makes you emotional (*SOBSSSS.*) Everyone has days where a random sloth video on YouTube makes you cry. But if you're walking this Earth like a timebomb of intense feels, snapping when your bae makes a dumb joke or getting extra annoyed at a teammate, something might be out. Like those times when you chill out afterward and think, Yikes. Who WAS that person? "When you're super-stressed, the brain stem — the primitive part of your brain — takes over, and the part that anticipates outcomes goes dark," says Hemmen. So what does that mean?! Think of it this way: Stress shuts down your filter AND turns up your tendency to act on instinct … making your inner rage-beast bubble up in interactions where you'd normally feel fine.
7每一件抽鼻子的事会使你情绪化。每个人都会有那么一天一段随意的使人懈怠的优酷上的视频会使你哭。但如果你在地球上走着，像一个定时炸弹，充满紧张感，突然当你朋友的行为使你感到好笑或惹恼了另一个队友，一切就玩完了。后来就像是你带着寒意一边散步一边思考，呀那个人是谁？“当你极其紧张的时候，脑干——你大脑的原始部分——接收，预期结果部分变黑。”荷门说道。因此那意味着什么？以这种方式考虑：压力关闭了你的过滤器，加速了你出于本能的行为趋势...使你体内的愤怒膨胀并影响着你通常感觉很好的地方。
8. Your tummy does weird things on the regs. #awkward Maybe it's gas or stomach aches or too much/not enough ???? that's got you down — it doesn't matter, because it's THE. WORST. And it's all stuff that could be caused by sneaky feelings of pressure or worry or dread, says le research. "We have brain cells scattered in every organ system," explains Ehrman. "And for some people, their nervous energy goes straight to their gut." In fact, some experts even call your gut a "mini-brain" (wut) because it holds so many neurotransmitters. They're still figuring out exactly how stress hormones wreak their havoc, but they DO know that there's a definite link.
8你的肚子响作一团。令人尴尬或许是因为煤气味，或者是胃痛或者是因为没吃饱????那使你沮丧——没关系，因为这是最糟糕的。卑鄙的压力，担忧，或恐惧感会填满所有的材料，研究表明。“我们的脑细胞分散在每一个器官系统”爱而曼认为“对于一些人来说，她们紧张的能量直接到了她们的肠子。实际上，一些专家甚至把你的肠子称为”小型脑子“因为他有这么多的神经传递素。她们也想弄清压力荷尔蒙是怎样实施破坏的，但是她们知道其间有着一定的联系。
9. Sometimes, it's like you forget to breathe…You're sitting there in class and you get a mediocre test grade. All of a sudden you're convinced that you'll never get into college and that your future is over. Your emotions can spiral out so fast that you actually feel light-headed, or slightly tingly, or straight-up shaky. So what's up with that? Sometimes — when you're all worked up — you literally hold your breath to keep the tears down and/or the emotion in. And it's not something you should ignore. "Research has shown that there is no such thing as a spontaneous panic attack," says Ehrman. "Holding your breath, rapid breathing, a little dizziness — these can and will get worse over time."
9有时，就像是你忘了呼吸...你坐在班级里得了一个平庸的测试成绩。突然你认为你没法上大学，你的未来完了。你的情绪变化无常实际上你感觉轻浮，有点兴奋，或有点感觉想要摇摆。那是怎么了？有时——当你全神贯注工作的时候——你在表面上会屏住呼吸不让眼泪流下或情绪进来。你应该注意这些事情。”调查表明没有自然而然感到痛苦的事情“爱而曼解释道。屏住呼吸，快速呼吸，有一点头晕眼花——随着时间的流逝这会变得更糟。”
So What Can You Do About It?
First off: Make sure to get enough rest and ~breathe~ (deeply! often!). "It's important to create space in your day for your brain and body to be in a state of calm," Ehrman explains. "That keeps the stress from piling up." Aside from catching all of the ???????????? you can, building in five-minute brain breaks every day — where you sit and count your breaths or picture yourself in your happy place — will help, too. (Try it on the bus to an away game or instead of starting your homework at the end of class.) And if the symptoms of stress — and that sense of being SO overwhelmed — don't let up, talk to an adult you can get real with, whether that's your mom or a school counselor or your doc. They can help you figure out a plan to lighten your load and deal with the pressure you're feeling.
因此你能做什么？
首先：确保你得到足够的休息~经常深呼吸~!). “一天里给你的大脑创造一个冷静状态的空间很重要”爱而曼解释。“那免于压力堆积。”除了获得所有的?????????每天你可以拥有五分钟的大脑休息时间——你坐着数你的呼吸声或在令人感到高兴的地方自拍——也有助于你减轻压力。（在公共汽车上进行远离的游戏而不是在课后写作业。）如果压力的症状--以及淹没的感觉--没有停止，和谈得来的成年人聊聊，无论是你的妈妈，学校的导员还是你的医生。她们可以帮你制定计划，减轻负担，处理你感到的压力。
英文来源：lifestyle. xin.msn.com
中文翻译： 原版英语学习网编辑 Vicky