生活壓力大？會讓你抓狂的11個日常習慣

'Tis the season for completely losing it. The holidays are a worry-filled time for a lot of people, but it turns out that you might be partially to blame for your own anxiety. But we know (or we hope) you're not purposely trying to sabotage yourself, so here's a quick rundown of things you might be doing without realizing they're actually making you feel worse.
這可能是會讓你完全崩潰的時節。對很多人來說假期充滿了煩惱，但事實證明，你自己也要對煩亂的狀態承擔一部分責任。我們知道你不是有意要妨礙自己，以下簡要梳理了一些你可能正在做的但你沒意識到它們在使你的心情變糟的事情。

Take a deep breath and try to relax. You might be stressed because...
深呼吸，放鬆。你可能要抓狂了，因爲……

1. You haven't laughed today
今天你還沒笑過

If you can't remember the last time you laughed so hard you were blinded by tears, you should reconsider your life choices. Laughter has been shown to relieve stress, stimulate blood flow, relax muscles, promote a healthy immune system and relieve pain.
如果你記不起上次是什麼時候都笑得流出眼淚了，那麼你該重新考慮你的生活選擇了。笑聲會釋放壓力，加速血液循環，放鬆肌肉，提升強健的免疫系統，緩解疼痛。

2. You're listening to the wrong playlist
你聽錯歌啦！

Multiple studies have shown the relaxing benefits of listening to music. But everyone has their own musical preferences. Your piano teacher might chill out to Debussy, but maybe The Cranberries take you back to a relaxing, mid-90s kind of place. Know yourselves, guys.
多項研究已經表明音樂會帶來放鬆。但是每個人有自己的音樂偏好。你的鋼琴老師也許聽法國作曲家德彪西的音樂能靜下心來，但愛爾蘭的小紅莓樂隊可能會把你帶回到一處類似90年代中期寧靜的地方。大家還是好好了解自己吧。

3. You left that sink of dirty dishes for "tomorrow."
你把要洗的碗碟留到了“明天”

Consider your cleaning habits. Were you "that" roommate in college? Would it be not uncommon to find a partially decomposed banana lying under a pile of fliers and junk mail on top of your refrigerator? Is the bottom of your bag a sad collection of broken pens? Keeping your spaces tidy may not be an anxiety cure-all, but there's evidence to suggest it can help relieve stress.
反思自己的清潔習慣。讀大學時你是“那種類型的人” 嗎？在一堆廣告傳單下有一隻爛香蕉或是電冰箱上有垃圾信件，是不是經常做？你揹包裏面是一堆爛筆頭嗎？保持空間整潔雖不是治癒焦慮的萬靈藥，但有證據表明它有助緩解壓力。

4. You're trying to face your stressors
你一直在面對你的壓力

Valiant effort, but the truth is, within reason, you can try to avoid things that stress you out. Don't like crowds? Then stop grocery shopping on Saturday afternoons. The Mayo Clinic says you can totally avoid specific people, too -- which you're probably already doing if you don't like them, but now you don't have to feel guilty about dodging whatever mouth-breathing co-worker you can't stand.
不懈的努力，但在合乎情理的範圍內，你可以不去理會那些讓你抓狂的事情。不喜歡擁擠的人羣？那麼在星期六下午就不要去雜貨店添置日用品了。美國梅奧診所的研究透露如果你不喜歡某些人，你也可以完全迴避他們，也許你已經在做了。你沒必要爲迴避那些你無法忍受的秀逗了的同事而感到有愧。

5. You haven't said anything nice about yourself
你沒有對自己說些好話

Repetitive self-assurance ("Everything will be okay") has been found to be helpful in reducing anxiety. The brain is a powerful tool, so use it.
研究顯示，重複性的自我肯定有助於降低焦慮感，比如說“一切都會好的”。大腦是個利器，好好使用吧。6. You're sleeping badly
你睡覺習慣太差了

If it's 4:32 a.m. and you know you'll have to peel yourself off your mattress to go to work in a few hours' time, close out of Netflix. It's not time for one more episode. Sticking to a regular, healthy sleep schedule doesn't just protect you against heart disease, some cancers and a host of other chronic health problems, it can also help you feel better about yourself and your life.
如果到了早上4：32，而且幾小時後你必須要爬起牀去上班，那麼就不要在Netflix上看劇了，你不能再看一集。遵循規律健康的睡眠作息表不僅讓你遠離心臟病、癌症和其它一些慢性疾病，它還能讓你對自己和生活感覺良好。

7. You see time management as more of a goal than a reality
你把時間管理看成目標而非現實

If the sheer number of things you have to get done on any single day is overwhelming, consider how much time you devote to each task. Planning your day and prioritizing your to-dos can help you make better time-management decisions to feel more in control of your life. If internet procrastination is your weakness, this Chrome extension will track how long you spend on each site.
如果某一天要做的事情把你壓得喘不過氣來，請思考你爲每項任務安排了多少時間。爲今天做好計劃，優先安排要做的事，會幫助你做出合乎時間管理的更好的決定，從而更好地掌控生活。如果互聯網造成了你的拖延症，那可以使用谷歌瀏覽器的瀏覽記錄，看看你花在每個網站上的時間。

8. You're saying "yes" too much
你承諾得太多了

Once in a while, it's okay to say "no" to lighten the load of your personal responsibilities. No, sorry, you can't drop your cousin off at the airport, because you've had a dinner scheduled for weeks. No, sorry, you can't make a fruitcake for the company holiday party, because it would take too long to bake.
偶爾一次拒絕是可以的，這樣可以減輕你個人責任的負擔。不，對不起，你不能載你的表兄弟去機場了，因爲你已經在好幾個星期前就安排這次晚餐了。不，對不起，你不能爲公司的節日派對做水果蛋糕了，因爲烘焙要花太長時間了。

9. You're surgically attached to your phone
手機彷彿移植到了你身上

Stop that. Stop checking. You'll be okay. Research has shown that the pressure to be constantly available to respond to emails, texts, phone calls and to know what's going on can be too much. You may want to make a conscious effort to turn your phone and computer off for a certain amount of time each day.
停！不要時不時拿出手機查看。你會好好的。研究表明，時不時地要去關注回覆郵件、短信和電話，以及瞭解動態，這種壓力太大了。也許你需要每天有意識地讓手機和電腦處於一段時間的關閉狀態。

10. You've just achieved some major goal
你剛剛完成一個大目標

…but for some reason you're still freaking out! Yikes. (We can only hope you're knocking out life goals on a daily basis, anyway.) Research has shown that "compassionate" goals -- things that benefit others along with yourself -- reduce anxiety post-achievement more so than "self-image" goals in college students. In other words, be a better person and you might just feel better, too.
但是不知爲何你仍有一陣餘悸。呀！（無論怎麼樣，我們都希望你每天能達成生活目標。）研究表明，在大學生羣體中，比起只圖“一己私利” 的目標而言，完成那些利己又利他人的富有“仁義” 的目標能更好地降低焦慮感。換句話說，要做心地善良的人，而你也會感覺良好。

Bonus:
額外獎勵：

If you need some extra stress relief, chew some gum, find a puppy to spend some time with, or channel your inner Brit with a hot cup of tea.
如果你還需要其它方式的解壓，嚼嚼口香糖，花點時間和小狗待着，或是喝一杯熱茶來喚醒狀態。

Now isn't that better?
現在會不會好點了？