1. You're feeling tired

1. 你感到很累

"Stress has a physiological¹ effect on your body, by releasing hormones³ into your bloodstream that accelerate your heart rate and breathing," explains Tim. "This strain on your system can have an exhausting effect, leaving you feeling tired all the time."

"通过将荷尔蒙释放到血液，加速心跳和呼吸，压力会对身体产生生理影响，"蒂姆解释道。"身体系统的压力会让你筋疲力尽、让你无时无刻都感到疲惫。"

To top it all off, stress can also make it harder to get a decent night's kip, because it activates⁴ a part of the brain responsible for sleep-wake regulation.

最重要的是，压力让你晚上更难入眠，因为压力会激活负责睡眠-觉醒调节的大脑部分。

2. You're eating too much... or too little, or unhealthily

2. 你吃的太多或太少，或者吃的不健康

If there's one thing that's sure to wreak⁵ havoc⁶ with the best of intentions, it's stress. One factor is that stressed people will often be short on time, and it's easy to reach for unhealthy foods.

如果有一个东西，它的意图是好的，但却会带来巨大破坏，那这个东西非压力莫属。其中一个因素是，感到压力的人们通常会觉得时间不够，因此很容易吃不健康的食品。

"People who are in a stressed state in the short term may lose their appetite. This is because part of the brain called the hypothalamus produces a hormone² which suppresses appetite," says Tim. "But people who are stressed for a long period of time release cortisol, which increases your appetite - especially for sweet, starchy foods. This is where the term "stress-eating" comes from."

"短期处于压力状态的人们会失去食欲。这是因为叫做下丘脑的大脑部分会产生一种抑制食欲的激素，"蒂姆说道。"但长期感到抑郁的人会释放促进食欲的皮质醇--尤其想吃甜食、淀粉类食物。这也正是'压力性进食'一词的来源。"

3. You feel panicked

3. 你感到恐慌

There's another downside to these pesky stress hormones: an increased heart rate, coupled with shortness of breath, can lead to feelings of anxiety, or even a panic attack.

这些令人讨厌的压力激素还有一个缺点：心跳加速。这一缺点和呼吸急促一起发生会导致焦虑，甚至会导致恐慌发作。

"You may even hyperventilate as you struggle for breath," explains Tim. "Hyperventilation can usually be resolved by actively⁷ trying to slow your breathing."

"当你忙着呼吸的时候，你甚至会换气过度，"蒂姆解释道。"通常可以通过主动放慢呼吸来解决过度换气。"

4. You're getting ill easily

4. 你很容易生病

Stress has some very real effects on our overall health, by suppressing the immune system. So, if you find you're catching⁸ colds easily, or can't shake them off, it may be because you have a reduced immune system.

通过抑制免疫系统，压力对我们的整体健康有着非常切实的影响。所以，如果你发现自己很容易感冒，或者感冒一直好不了，那可能是因为你的免疫系统有所下降。

"When we're stressed, we release cortisol into our bloodstream, which blocks helpful hormones, so our immune system can begin to really suffer," says Tim.

"感到压力时，我们会释放皮质醇进入血液，阻断有益的激素，因此我们的免疫系统会受到真正的影响，"蒂姆说道。

Never suffer in silence. Talk to your doctor to discuss options, and make sure you let your nearest and dearest know that you're struggling. In the meantime, there are a few things you can do to look after yourself...

永远都不要默默承受。和医生聊聊你的状况、谈谈选择方案、确保让关系最好的人知道你的痛苦。同时，你可以做这些事情来照顾自己……