「我壓力很大」的英文不是「I have a lot of stress!」,與壓力有關的英文你應該這麼說…




一、1分鐘單字速速記 Vocabulary

  • demand (n.) 要求
  • strain (n.) 耗損
  • substantial (adj.) 實質的
  • at stake (phr.) 危在旦夕/岌岌可危
  • to straighten out (phr. v.) 理順
  • wit (n.) 機智
  • cope (v.) 應付
  • acquire (v.) 獲得
  • underestimate (v.) 低估
  • devastating (adj.) 毀滅性的
  • prioritize (v.) 優先
  • immense (adj.)巨大的
  • meditate (v.) 冥想
  • hardship (n.) 艱辛
  • urgency (n.) 緊迫性
  • endorphin (n.) 內啡肽
  • dopamine (n.) 多巴胺
  • serotonin (n.) 血清素



二、表達壓力的常見句型 Common Phrases to Express Stress and Pressure

First of all, it’s worth knowing that stress and pressure, although may feel similar, are two different things. Stress, by definition, is when there are too many demands and you don’t have enough resources to satisfy or meet them. Pressure, on the other hand, is the mental and emotional strain when the outcome or result of an action can put something of substantial importance at stake. Now that’s straightened out, let’s take a look at how and when to use the following expressions below when you feel stressed or pressured!


to have a lot on one’s plate (phr. v.) 在盤子上放很多東西
When you have a lot on your plate, it means you have too many things to deal with and it has become too overwhelming.
當你的盤子上有很多東西時,這意味著你有太多的事情要處理,並且有擋 不住的趨勢。


“With the baby coming and working overtime for the new house, new job… I have a lot on my plate as is, please don’t make things even harder for me!”



to be at one’s wits’ end (phr. v.) 盡力而為

Used to express a person is at their limits and they are unable to continue doing something.


“This new project has put me at my wits’ end. I can’t do this!”



to have a lot on one’s mind (phrs. v.) 太多事情要煩惱

To have many things going on in your mind that you’re starting to lose focus on what’s in front of you and what needs immediate attention.



“I’m sorry I’m so out of it today. I just have a lot on my mind.”



to take a weight/load off one’s mind (phr. v.) 減輕某人的重擔/負擔

This phrase is used when one is able to take away some of the stress or tasks off their shoulders; therefore, feeling relieved.



“Hey, let’s take a vacation. You really need to try and take a load off your mind.”



to be up to one’s neck in something (phr. v.) 在被某件事情給綁住

Picture yourself stuck in a huge pile of work and things to do, literally buried in them, up to your neck, and you are unable to do anything else nor do you have time for anything else.



“They’ve been up to their necks trying to finish that science project that’s due tomorrow.”



to have run/worked oneself into the ground (phr. v.) 讓自己做到死
When someone takes on too many tasks at once that they aren’t able to do anything well or up to their usual standards.


“He really worked himself into the ground by taking on 2 jobs and being a single father.”



to snap someone’s head off (phr. v.) 把某人的頭拔下來

To express that you are so annoyed, angry, and/or frustrated with someone that you picture yourself breaking their necks.



“I swear I will snap her head off if she doesn’t shut up about her new boyfriend.”



my head is about to explode (phr.) 我的頭快要爆炸了

Kind of like when you over-stuff a bag with grocery, it’ll eventually break. When you have too many things going on in your head or you have been stuffing your brain with too much information, you might feel like the plastic bag.



“If I take in any more information on organic packaging, my head will explode!”



to not feel like oneself (phr. v.) 不像是自己

When life gets too tough and you are in a slump. You are unhappy and everything seems to be against you. Your attitude towards everything and everyone around you has changed and you are not like your usual self.



“Hey guys, sorry I’ve been so moody lately. A lot has been going on and I haven’t been feeling like myself.”



to tear one’s hair out (phr. v.) 拔某人的頭髮

You know when something has been upsetting you so much that you try to pull your hair out? Yeah, that feeling.



“I’ve been tearing my hair out over this physics question.”



三、如何應付壓力 How to Cope with Stress and Pressure

Knowing how to cope with stress and pressure is an essential self-care skill that we should all try to acquire. However, it’s definitely easier said than done. Here are a few things for you to try next time you feel stressed or when the pressure is getting to you. Don’t underestimate the power of self-care, it can be life-changing!



1. Stay active 保持活躍

Working out stimulates the release of endorphinsdopamine, and serotonin, all of which can stimulate and boost happiness. Being away from your routine work and daily tasks by exercising can also allow you to clear your mind, and when you come back to your work station, you’ll be stronger and more refreshed.


2. Talk to others 與他人交談

Bottling up your stress and everything that has been having a negative impact on you can lead to devastating outcomes. Always try to reach out for help, talk to close family and friends. If you’re not ready to talk about things, then spend some time in the presence of others. Being alone for too long may let your negative thoughts take over.


3. Prioritize 排定優先順序

Often times, our stress comes from a build-up of incomplete tasks and/or uncertainties. If we understand the urgency of our matters and learn to prioritize, we will have a clearer idea of what we need to do next. Having a plan will definitely help relieve us from some of the stress.


4. Calm down 冷靜下來

Don’t panic. Just breathe. Take long, deep breaths. When stress builds up, or when the pressure is too immense for you to handle, take a step outside. Breathe in the fresh air, look at something pretty. Take a walk and allow yourself some me-time. Communicate with yourself, you can even try to meditate.


5. Believe and be positive 相信並保持正面

Sure, not everything in life will always go your way just because you believe or you’re an optimist. However, having that positivity and the good vibes will allow you to take on challenges and hardships with the right attitude and you will feel stronger than ever.


Now that we understand the difference between feeling stressed and feeling pressured, we hope this article also gave you some insights on how to deal with both situations in the future. As the saying goes, when life gives you lemons, make lemonade!



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