告別壓力山大:7種方法教你15分鐘輕鬆減壓大綱

Everyone feels overwhelmed and stressed sometimes:

每個人都會有感覺不堪重負、壓力山大的時候：

Maybe you have a family situation that needs extra time and attention;

或許你目前的家庭狀況需要你額外的時間和照顧；

Maybe you have a particular co-worker that just somehow grates on your very last nerve;

或許你有一個挑剔的同事莫名其妙地刺激你的每一個神經末梢；

Maybe you are ill or some you love is ill;

或許你生病了，或是你所愛的人生病了。

So what can you do when you feel angry, overwhelmed and stressed about the things you really have little control over? I believe that if you add preventative stress management into your daily lifestyle you can more easily control how you handle your reaction to the stressful situations that crop up.

所以，當你因那些你真的無法掌控的事情感到憤怒、不堪重負、有壓力的時候，你能做些什麼呢？我相信，如果你將預防性的壓力管理加入日常生活中，你就能更容易地控制好應對突如其來的壓力時的反應。

Follow these simple steps to invite peace and harmony into your life:

按照這些簡單的步驟來做，你就能將平靜與和諧帶入生活當中：

cise.

1.運動。

One way to work off stress and anxiety is to get moving. You can join a gym, work out in your bedroom or garage, or just take a walk. It's a great way to get your endorphins going and feel happier. You can also try exercising together with your family. One of the benefits of exercising together is that you'll all feel calmer afterward. When you're all de-stressed together, you can help one another through issues.

消除壓力和焦慮的一種方法就是活動起來。你可以去健身房，也可以在你的臥室或車庫鍛鍊，或者只是散散步。這是釋放你的內啡肽、讓你感到更加快樂的好方法。你也可以嘗試與你的家人一起運動。一起運動的好處之一就是，運動過後你們都會感到十分平靜。當你們一起減壓了之後，你們可以互相幫助來解決各自的問題。

e.

2.微笑。

Smiling and laughing is one of the best ways to instantly lighten your mood. A good joke with a friend, a good movie with your partner or just smiling at the sun shine.

微笑和大笑都是立刻放鬆情緒的最佳方法。跟朋友分享個有趣的笑話，和夥伴看一場精彩的電影，或者只是在陽光照耀下展露你的微笑。

en to music.

3.聽音樂。

Music is one of the best ways to relax and de-stress, and it's popular with people of all ages, income levels, and other factors. Pick the music you like; it's usually more effective, though, when you choose something quiet. Listen to music that makes you feel rested and calm. Try several different musical styles – you'll know when you're listening to something that works for you. And once you've located it, you can listen whenever you need to for a calming break.

音樂是放鬆和減壓的最佳良方，並且深受各年齡段和收入水平的各種人們的喜愛。 挑選你喜歡的音樂，但是安靜的音樂通常效果更好。聽一聽讓你感到放鬆和平靜的音樂。嘗試幾種不同的曲風，你就會知道聽什麼對你有效果。一旦你找到了適合自己的音樂，你就可以隨時在需要安靜休息的時候拿來聽聽了。

.

4.閱讀。

Reading is also a good way to de-stress. Choose a lighthearted book that's comical, romantic, or otherwise makes you feel good. You can also read a religious or spiritual book if you're so inclined. Any book that gives a good, positive message about the world or the people in it can help you feel better and be more relaxed.

閱讀也是一個減壓的好方法。選擇讓你心情愉悅的書，例如幽默的、浪漫的或者其他讓你感覺很好的書。如果你很想，也可以讀一本有關宗教或是心靈的書。任何一本描述這個世界美好、積極一面或者其中的人物有助於你感覺更好、更放鬆的書都可以。

alization.

5.想象。

Picture an idyllic and peaceful scene, such as a meadow or a beach, and use all of your senses. Do you smell jasmine in the air? Can you hear the birds singing and feel the light breeze on your skin? Your body can't tell the difference between a thought and a real event, so bring your peaceful scene to mind the next time you're feeling anxious. You can visualize the stress flowing out of your body or running off your back like water. You can visualize growing roots, just like an old oak tree, you can feel the stress draining into the earth and being absorbed my mother nature.

設想一個詩情畫意般寧靜的場景，例如牧場或沙灘，使用所有你所設想的場景。你聞到空中瀰漫的茉莉花香了嗎？你能聽到鳥兒在歌唱、感受到清風拂面嗎？你的身體不會分辨出是你的設想還是真實的場景，因此下一次你感到焦慮的時候可以想象那寧靜的場景。你可以設想壓力從你的身體排出或者像水一樣從你的後背流出。你可以設想種植樹苗（比如一顆古老的橡樹），你可以感到壓力被埋入土壤，被大自然所吸收。

grateful.

6.感恩。

When you're feeling stressed, try counting your blessings. Write them down in a gratitude journal. There is always something you can be thankful for… sometimes it is as simple as waking up. Think about all the things that are good in your life. When you focus on gratitude, you'll also see more of the good in your life. When you think negatively, it's easier to feel angry and stressed. Positive thinking, on the other hand, helps diffuse your anger and brings you more good things to feel good about!

當你感到有壓力時，試着去數數你的幸事。把它們寫在感恩日誌中。總有一些事情你可以去感謝……有時候感恩就像每天清晨需要醒來那麼簡單。想象你生活中所有美好的事情。當你專心去感恩的時候，你也會看到生活中更多美好的事情。如果你消極地去想，就更容易感到憤怒和有壓力。另一方面，正面思考有助於疏散你的怒氣，給你帶來更多要去感受的美好事物！

the.

7.呼吸。

When you are caught up in those really strong emotions that come with stress and overwhelm, take a moment to take a few slow, deep breaths. This action has multiple benefits. When you breathe deeply, it sends extra oxygen to your brain for clarity of thought and relaxes your muscles. It also gives you a moment to take a mental step back and look at the bigger picture.

如果你陷入了那些充滿壓力的強烈情緒中並感到不堪重負，花點時間做幾個緩慢的深呼吸。這個動作有多重好處。深呼吸會將額外的氧氣輸送到你的大腦，讓你思路清晰、放鬆肌肉。它也給你時間進行回想，再從長遠考慮。