Lighten Your Load and Save Your Life
If you often feel angry and overwhelmed, like the stress in your life is spinning out of control, then you may be hurting your heart.若是你常常生气、身心疲惫，恍如你生活中的压力正在快速地积聚，将要失去控制，那么你可能是在损害你的心脏了。
If you don't want to break your own heart, you need to learn to take charge of your life where you can—and recognize there are many things beyond your control.假设你不想损害自己的心脏，你就需要尽力学会在力所能及的范围内控制自己的生活──而且承认有许多东西你是无法控制的。
So says Dr. Robert S. Eliot, author of a new book titled From Stress to Strength: How to Lighten Your Load and Save Your Life. He's a clinical professor of medicine at the University of Nebraska. 这是罗伯特·S. 埃利奥特博士的观点。他是内布拉斯加大学的临床医学教授，新书《从压力到力量：如何减轻你的负担，拯救你的生命》的作者。
Eliot says there are people in this world that he calls "hot reactors". For these people, being tense may cause tremendous and rapid increases in their blood pressure. 埃利奥特说在这个世界上有一类他称之为“热核反映堆式的人”（即易怒的人）。对这些人来讲，紧张会致使他们血压大幅度迅速上升。
Eliot says researchers have found that stressed people have higher
cholesterol levels, among other things. "We've done years of work in showing that excess alarm or stress chemicals can literally burst heart muscle fibers. When that happens it happens very quickly, within five minutes. It creates many short circuits, and that causes crazy heart rhythms. The heart beats like a bag of worms instead of a pump. And when that happens, we can't live." 埃利奥特说，研究人员已经发现，有压力的人除其他症状外，胆固醇的含量也较高。“咱们已经做了连年研究，证明过度忧虑或紧张所产生的化学物质的确会损悲伤肌纤维。这种情况发生时往往很快，不到5分钟。它会造成许多短路，而且这种短路会引发严重的心律不齐。心脏跳起来不像一个泵，而像一只装着蠕虫的袋子（杂乱而又绵软无力）。当这种情况发生时，咱们就活不成了。”
Eliot, 64, suffered a heart attack at age 44. He attributes some of the cause to stress. For years he was a "hot reactor". On the exterior, he was cool, calm and collected, but on the interior, stress was killing him. He's now doing very well. 现年64岁的埃利奥特，在44岁时曾有过一次心脏病发作，他把那次心脏病发作的部份原因归于压力。连年来，他一直是一个“热核反映堆式的人”。表面上，他显得沉着、冷静、泰然自若，但他心里深处的压力使他筋疲力尽.他此刻身体状况很好。
The main predictors of destructive levels of stress are the FUD factors—fear, uncertainty and doubt—together with perceived lack of control, he says. 他说，压力破坏性程度的主要预测指标是FUD因素──FUD 指的是恐惧、犹豫和怀疑──再加上可发觉到的缺乏控制力。
For many people, the root of their stress is anger, and the trick is to find out where the anger is coming from. "Does the anger come from a feeling that everything must be perfect?" Eliot asks. 对许多人来讲，压力的本源是愤怒，而对付愤怒的窍门是出怒从何来。埃利奥特问道：“这种愤怒是不是来自这么一种感觉：希望一切事物都必需十全十美？”
"That's very common in professional women. They feel they have to be all things to all people and do it all perfectly. They think, 'I should, I must, I have to.' Good enough is never good enough. Perfectionists cannot delegate. They get angry that they have to carry it all, and they blow their tops. Then they feel guilty and they start the whole cycle over again." “这在职业女性中是很常见的原因。她们感觉要让人人感到她们无所不能，而且要把样样事情都做得十全十美。她们以为，‘我应该这样，我必需这样，我不能不这样。’追求完美永无止境。完美主义者事必躬亲。
"Others are angry because they have no compass in life. And they give the same emphasis to a traffic jam that they give a family argument," he says. "If you are angry for more than five minutes—if you stir the anger within you and let it build with no safety outlet—you have to find out where it's coming from." “还有的人生气是因为他们的生活没有方向。他们把交通阻塞看得和家庭纠纷一样重，” 他说：“若是你生气超过5分钟──若是你生闷气，没有安全的宣泄渠道的话──你就必需弄清你为何生气。”
"What happens is that the hotter people get, physiologically, with
mental stress, the more likely they are to blow apart with some heart problem." “此时就会发生这种情况──人们由于心理压力在生理上变得越发激动，他们的身体就越可能因为某种心脏病而崩溃。”
One step to calming down is to recognize you have this tendency. Learn to be less hostile by changing some of your attitudes and negative thinking. 让自己安静下来的做法就是承认你存在这种偏向。通过改变你的某些观点和消极思想，学会对事物再也不抱有那么强烈的敌视态度。
Eliot recommends taking charge of your life. "If there is one word that should be substituted for stress, it's control. Instead of the FUD factors, what you want is the NICE factors—new, interesting, challenging experiences." 埃利奥特建议人们控制自己的生活。“若是有什么能取代压力，那就是控制。你所需要的不是FUD因素而是NICE因素──NICE是指新的、令人感兴趣的、有挑战性的经历。”
"You have to decide what parts of your life you can control," he says. "Stop where you are on your trail and say, 'I'm going to get my compass out and find out what I need to do.' " “你必需肯定你能控制自己生活中的哪些部份，”他说：“停下你的脚步，对自己说，‘我要把指南针拿出来，弄明白自己需要什么。’”
He suggests that people write down the six things in their lives that they feel are the most important things they'd like to achieve. Ben Franklin did it at age 32. "He wrote down things like being a better father,
being a better husband, being financially independent, being stimulated intellectually and remaining even-tempered—he wasn't good at that."他建议人们写下他们感觉自己生活中最重要的、最想做成的6件事。本·富兰克林在32岁时就是这样做的。“他写下了他想要做的事情，诸如要做一个更慈爱的父亲、更体贴的丈夫、经济上独立、思维上活跃，而且还要维持性情平和──这一点他也做得不好。”
Eliot says you can first make a list of 12 things, then cut it down to 6 and set your priorities. "Don't give yourself impossible things, but things that will affect your identity, control and self-worth.埃利奥特说，你可以先列出12件事，然后紧缩到6件，要肯定轻重缓急。“别让自己去做不可能做到的事。要做那些会影响你的个性、控制能力和自我价值的事情。”
"Put them on a note card and take it with you and look at it when you need to. Since we can't create a 26-hour day we have to decide what things we're going to do." “把它们记在一张可以随身携带的卡片上，需要的时候看看。既然咱们无法让一天有26个小时，咱们就得肯定先做哪些事情。”reactor 翻译
Keep in mind that over time these priorities are going to change. "The kids grow up, the dog dies and you change your priorities." 请记住：随着时间的推移，优先要做的事会有所改变。“孩子会长大，狗会死去，你所优先考虑做的事也会改变。”

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