Coping With Stress Viet FINAL

8/14/2019 Coping With Stress Viet FINAL

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Coping with Stress

Stress is an emotional and physical reaction to change. Everyone has stress. Stress

can be positive and give you energy or it can be unhealthy and cause healthproblems. Stress for short periods may not affect you but stress over time can cause

or make some illnesses worse, such as heart disease, stroke, high blood pressure,

diabetes, irritable bowel syndrome, asthma or arthritis.

Causes

Causes of stress vary from person to person. Some common causes of stress can be

a death of a family member, illness, taking care of your family, relationship

changes, work, job change, moving and money. Even small things such as long

waits or delays or traffic can cause stress.

Signs

Some common signs of unhealthy stress:

Feeling nervous, sad or angry

Fast pounding heartbeat

Hard time breathing

Sweating

Pain or tense muscles in the neck, shoulders, back, jaw or face Headaches

ouble sleepingFeeling tired or having tr

Constipation or diarrhea

Upset stomach, lack of appetite or weight loss


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Coping with Stress. Vietnamese

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i Ph vi Tm Trng Cng Thng

Tnh trng cng thng l phn ng ca tinh thn v cth vi thay i. Mi ngi

u b cng thng. Cng thng c th tch cc v cung cp nng lc cho qu v haykhng tt cho sc khe v gy ra nhiu vn v sc khe. Cng thng trong thigian ngn khng nh hng n qu v nhng b cng thng lu ngy l nguynnhn lm cho mt vi bnh nng thm, nh bnh tim, t qu, cao huyt p, tiung, hi chng kh chu ng rut, suyn hay vim khp.

Nguyn nhn

Nguyn nhn cng thng thay i theo tng ngi. Vi nguyn nhn thng thngca cng thng c th do ngi trong gia nh mt, bnh tt, chm sc gia nh,thay i mi quan h, cng vic, thay i vic lm, chuyn nh v tin bc. Ngayc nhng chuyn nh nh chi lu, b chm tr chuyn g hay lu thng cnglm cng thng.

Du hiu

Sau y l vi du hiu ca cng thng khng tt cho sc khe nh: Thy hi hp, bun b hay tc gin Tim p nhanh

Thkh khn Chy m hi au hay cng cc, vai, lng, hm hay mt Nhc u Thy mt mi hay kh ng To bn hay tiu chy

Cn co bao t, n khng ngon hay b st cn


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lable for use as a public service without copyright restrictions atwww.healthinfotranslations.org.

Tips for Coping with Stress

Watch for signs of stress. When they occur, try to avoid the cause or change how

you react. Other helpful tips:

Do something that relaxes you such as: deep and slow breathing, stretching

exercises, yoga, a massage, meditation, listening to music, reading, a hot bath orshower.

Get a hobby or do something you enjoy.

Learn to accept things that you cannot change.

Think positive.

Set limits. Learn to say no. Take one thing at a time.

Get 8 hours of sleep each night.

Eat a healthy diet that includes fruits, vegetables, protein and whole grains.

Limit caffeine and sugar.

Exercise regularly.Exercise will help relax tense muscles, improve your moodand help you sleep better.

Talk to your family and friends about your problems.

Do not deal with stress in unhealthy ways such as eating too much, not eating

enough, using tobacco products, drinking alcohol or using drugs.

Get help from a professional if you need it. A counselor can help you cope with

stress and deal with problems. Your doctor may prescribe medicines to help

with sad feelings, nervousness or trouble sleeping.

alk to your doctor or nurse if you have signs of stress.T

11/2007. Developed through a partnership of Mount Carmel Health, Ohio State University Medical C

OhioHealth, Columbus, Ohio. Avai


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Coping with Stress. Vietnamese

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enter, and

lable for use as a public service without copyright restrictions at

www.healthinfotranslations.org.

Ch dn i ph vi cng thng

cc du hiu gy cng thng. Khi cc iu ny xy ra, nn trnh nguyn nhnlm cng thng hay thay i cch phn ng. C cc ch dn khc c ch nh sau: Lm iu g th gin nh ht thsu v chm, ng tc th gin, yoga,

xoa bp, thin, nghe nhc, c sch, tm nc nng trong bn hay di vi hoasen.

Thc hin mn hay mt vic g mnh a thch. Quen vi cch chp nhn s vic m qu v khng th thay i. Suy nghtch cc. Lp gii hn. Hc cch tr li khng. Ch lm mt vic mt ln. Ng 8 gimi m. n ung lnh mnh bao gm tri cy, rau ci, cht m v ht nguyn ht. Hn

ch cafin v ng. Thng xuyn tp th dc. Th dc lm th gin cbp, gi tm trng tt v

ng ngon hn. Cho gia nh v bn b bit vn mnh ang gp. Khng nn i mt vi s cng thng mt cch khng lnh mnh nhn nhiu,

khng n , ht thuc, ung ru hay s dng ma ty. Nhchuyn vin gip nu cn. Nh t vn s gip qu vi ph vi cng

thng v gii quyt vn . Bc ss ghi toa thuc gim b bun, lo u hay khng.

n vi bc shay y t nu qu v c du hiu b cng thng.B

11/2007. Developed through a partnership of Mount Carmel Health, Ohio State University Medical C

OhioHealth, Columbus, Ohio. Avai

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Coping With Stress Viet FINAL