管理壓力的簡單方法

Balance Your Breath

調整呼吸

Experts say that slowing down your breathing can get you out of "fight or flight," which can help lower the stress hormone cortisol. According to Erin Telford, a certified breath-work healer, there is a quick exercise to help you relax. Inhale and exhale through your nose for counts of five in and out. Do this for a full minute, and you will start to feel the tension leave your body.

專家表示，放慢呼吸能讓你擺脫"戰鬥或逃跑反應，"從而有助於降低壓力荷爾蒙皮質醇。持證呼吸治療師艾琳·特爾福德稱，人們可通過快速練習的方式放鬆身心。吸氣、呼氣，一分鐘內做5組練習，你會發現：壓力隨之而去。

Give Yourself a Hug

抱抱自己

But not just any ordinary hug-a butterfly hug! Here's how: Place your right hand on your left shoulder, and cross your left hand over to touch your right shoulder. Then, repeatedly tap one hand after another for five minutes, says Greenberg. Experts believe that bilateral stimulation-stimulation on both sides of the body-produces a physiological relaxation response, sort of like when you rock a baby to sleep.

不是普通的擁抱--是蝴蝶抱哦！怎樣才能蝴蝶抱呢？將右手放於左肩，左手交叉置於右肩。之後，拍完右手拍左手，如此循環往復，持續拍5分鐘，格林伯格說。專家認爲雙側刺激--刺激身體兩側--能產生生理鬆弛反應，有點像哄寶寶入睡的時候。

Clear The Clutter

收拾亂糟糟的環境

Chaotic environments create more stress, says Susan Biali Haas, MD, wellness expert and author of Live a Life You Love. "Taking a few minutes to clean up can automatically make you feel better," she says. The benefit of tidying is actually twofold. We already know that an organized area can elicit feelings of control. But research also shows that completing tasks with your hands can have a soothing impact on the brain. "When you engage your senses, like touch, it takes you out of your stressed-out mind and has a meditative effect," says Dr. Biali Haas. That said, the thought of tackling a large mess can be overwhelming, so start small by throwing out trash or cleaning crumbs off your desk.

環境雜亂會讓你壓力更大，健康專家、《過自己想要的生活》一書的作者Susan Biali Haas醫學博士說道。"花時間清理乾淨會讓你感覺更好，"她說道。收拾屋子能帶來雙重好處。我們知道，乾淨整潔會讓人產生一切盡在掌握之感。但研究還表明，動手清潔還有助於舒緩大腦。"動用感官時，比如觸覺，你會從緊張狀態脫離，帶來冥想效果，"Biali Haas醫生說道。也就是說，雖然一想到收拾雜亂的環境就讓你喘不過氣，但可以先從小事開始嘛，比如扔垃圾、或擦乾淨桌上的碎屑。

Think Good Thoughts

想想美好的事物

Remember that amazing vacation you took to Turks and Caicos? How about that blissful vibe you felt on your wedding day? "When you're stressed, imagining yourself in a safe, happy place can be very helpful," says Greenberg. "Conjuring up happy memories can help you calm down from negative emotions." Having a hard time getting your mind there? Whip out your phone and scroll through photos.

還記得你在特克斯和凱科斯島上度過的超棒的假期嗎？還記得婚禮當天感受到的幸福氛圍嗎？"感到壓力的時候，想象自己身處安全、幸福之地，你會有不一樣的感受哦，"格林伯格說道。"喚起美好的回憶可讓你恢復冷靜，不再想消極的事情。"很難回想幸福時光？打開手機，翻看過去的照片吧！