45 Second De Stress Tips 45秒減壓小貼士
If you’re anything like me, you wake up in the morning, hit the ground running, work through lunch, and only stop thinking about your job when your head hits the pillow. So, needless to say, I occasionally have days where I’m stressed out of my mind.
如果你和我一樣，早上一起牀就快馬加鞭地開始工作，一直到吃午飯，只有在晚上睡覺的時候才停止想你的工作。那麼，無需多言，我偶爾也感覺精神壓力很大。
You may think that your day is too jam-packed with meetings and events to find the time for relaxation…and you’d be wrong. Believe it or not, you can take measures to reduce your stress levels that will only take 45 seconds of your time. Here are ten tips that can help you de-stress in record time.
你可能會覺得，你的生活已經被會議和大大小小的事情所充斥，根本沒有時間來放鬆--那你就錯了。信不信由你，只需花上你45秒的時間，跟着步驟來做，你就能減輕壓力。以下就是可以幫助你在前所未有的短時間內減輕壓力的10個小貼士。
1. Read a Poem
Take 45 seconds to savor a single haiku, or read over your favorite sonnet. Beautiful language can really twist your mind in a way that helps to push away the cares of the day.
And even if poetry isn’t really your thing, you might find enjoyment in reading something with a humorous bent. Think Shel Silverstein, Ogden Nash, or Dr. Seuss.
讀一首詩
花上45秒的時間來品味一首俳句，或者細細品讀你最喜歡的十四行詩。美麗的語言確實能夠使你拋開生活中的那些煩惱。
即使你不喜歡詩歌，讀讀那些詼諧的文字，你也會覺得很享受。想想Shel Silverstein，Ogden Nash, 或是Seuss博士。
2. Blow Off Some Steam
Get up and get moving, just for the amount of time it takes to hum a couple rounds of “Happy Birthday”. If you can burn off some of that nervous energy, you’ll feel energized, refreshed, and far more mentally capable of handling the stresses of your day.
If you can get some sun in during those precious few seconds, so much the better. Never underestimate the power of fresh air and sunshine to improve your mood.
發發脾氣
起牀開始準備一天工作時，花那麼一點點時間哼上幾遍“生日快樂歌”，如果可以把焦慮情緒趕走，你會覺得精力充沛，對於一天的壓力處理起來也感覺有精神多了。
如果在這寶貴的時間裏你能得到一些陽光的話就更好了。永遠別低估了新鮮空氣和陽光對改善心情所起的作用。
3. Follow Your Nose
I’ve written about the benefits of aromatherapy in a previous post here, and I’m still impressed by the speed with which a single sniff of perfume can change my mood. If you don’t have essential oils on hand, peel an orange at your desk and crush the rind in your hand to release the scent of the orange. Orange is a great scent to help you feel energized and rejuvenated.
跟着味覺走
此前，在我發表過的文章中，我已經說過香氛療法的一些好處，只需聞一下香味就能改變我心情，其神速讓我至今印象深刻。如果你手邊沒有精油，把你桌上的橙子削皮，然後把它碾碎，讓橙子的香味釋放出來。橙子的味道是可以幫助你恢復活力，讓你精力充沛非常好的一種香味。
4. Elevate Your Brain
Meditate, pray, commune with nature…whatever works for you. Take a few moments to center yourself, open your mind, and get spiritual…if that sort of thing is helpful for you.
4、平衡你的大腦
冥想、祈禱、內省...任何一種對你奏效的方式都可以。花上一會的時間讓自己集中精神，天馬行空，獲得精力...如果那種方式對你來說有幫助的話。
5. Pump Your Jam
There’s a reason that sporting arenas play songs when introducing the starting lineup for a sports team. The right song can change your outlook on life in under 45 seconds. The trick is to find a song snippet that works for you.
Maybe it’s the “Tro lo lo” guy, something off a Jock Jams compilation album, or the over-the-top intro to “The Final Countdown”. Alternatively, maybe a snippet of something classical would be better for calming you. It comes down to personal preference, and exactly what about your day has got you so stressed out.
活力四射
體育場總是會在介紹首發陣容前播放一些歌曲，這不是沒有道理的。合適的歌曲可以在45秒之內改變你對生活的看法。訣竅就是找到對你來說有用的歌曲片段。
（這個片段）可能是那個唱着“Tro lo lo”的傢伙--那是JOCK JAMS精選集(tommy boys公司出版的唱片精選集，多爲舞蹈音樂。譯者注）中的音樂，或者是“最後倒數”那過分誇張的序曲，又或者是某個經典曲目中的小片段對你來說有着鎮靜的效果。這些都得看你的個人喜好，以及是什麼讓你感覺到壓力。
6. Don’t Forget to Breathe
Breathe in through your nose, and out through your mouth. Slowly. Repeat. Make sure the breaths are steady and ’s just that simple.
別忘了呼吸
用你的鼻子吸氣，然後從嘴裏呼出來，慢慢的，重複這一動作。確保你的呼吸平緩而完整。就是那麼簡單。
7. Chuckle
Hit the randomizer button on your favorite web comic, engage in cube warfare with a co-worker, or check out a website that offers a “Joke of the Day” service. Laughter really is the best medicine, and if you can laugh away the stress, your outlook for the rest of the day will be a lot more rosy.
笑一笑
你可以隨意瀏覽下你最喜歡的網絡漫畫，和你的同事一起參加立方體戰，或是看看有“每日笑話”的網頁。笑是最好的藥，如果你能笑對壓力，那麼你這一天剩下的時間就會過得很美好了。
8. Organize
Sometimes the best way to tackle stress is to clean house and get organized. Set up a new email filter, organize your paperwork, clean the clutter off your desk, or something along those lines. When you have all your ducks in a row, so to speak, your workload will seem a lot more manageable.
整理
有時候，處理壓力的最好方式就是打掃下房間，重新佈置，安裝一個新的郵件過濾器，整理你的文檔，整理下你凌亂的桌子一類的事情等。當你把所有的事情及時處理好了，你的工作負擔也會看起來更容易管理。
9. Snuggle Up
Get cuddly with a pet, a blanket, a favorite sweater…hing soft that you stroke with your fingertips. Just like Lenny in “Of Mice and Men”, most people find that they reach their “happy place” when touching something soft like fur or textiles. Scratching a dog or cat behind the ears can help to quickly lower your blood pressure…if there aren’t any pets allowed in your office, try carrying a lucky rabbit’s foot.
依偎
將任何手指感覺柔軟的東西--小寵物，毯子，或是將最喜歡的毛衣緊緊摟着。就像《人鼠之間》的Lenny一樣，大部分人在觸摸到象動物皮毛或者針織品的時候，會覺得到達他們心裏最柔軟的地方。摸摸小狗或是小貓的耳背能快速降低血壓......如果你辦公室裏不允許有寵物的話，可以試着帶一個幸運兔的腳（美國流行文化中，相信兔子腳能給人帶來好運，譯者注）。
10. Chow Down
Eating or drinking helps to relax us. That’s why we give pacifiers to babies. Just try to make sure you’re making smart food choices (ie, choose a crunchy apple over a bag of potato chips).
大快朵頤
吃吃喝喝可以幫助我們放鬆，這也是我們爲什麼要給嬰兒奶嘴。只是得確保你選對了東西（例如，應該選擇脆脆的蘋果，而不是薯片）。
