奧巴馬給你6個舒緩壓力的建議
You are not the president of the United States. But chances are you too have real stressors in your life that make it feel as though the weight of the world is on your shoulders. There’s a way to break free. Upon examining the daily routine of President Obama, it becomes clear that the commander-in-chief lives a life carefully constructed to avoidburnout, promote wellbeing and remain as stress-free as possible. Below are a few moves from his presidential playbook you can borrow in order to do the same:
你不是美國總統。但總會有那樣的時候，壓力大到彷彿整個世界都落在了你的肩上。不過還是有辦法掙脫那種壓力的。一看奧巴馬的日常生活，就很顯而易見，總司令精心生活在避崩潰、促健康以及儘可能釋放壓力的狀態下。爲了供你效仿，下面是一些步驟，來自可以借到的關於總統的辦事方法：
1. Learn how you recharge best (even if it’s alone).
1.學習如何有效充電（即使是一個人）。
Extroverts gain energy from being around other people, but introverts need solo time to reboot. While President Clinton reportedly spent his free time chatting on the phone, President Obama spends four to five quiet hours alone in his office every day. “For some of our presidential leaders, the energy they need comes from contact with other people,” historian Doris Kearns Goodwin told the New York Times. “[Obama] seems to be somebody who is at home with himself.” Likewise, learn how your personality recharges best, and practice it.
性格外向的人從周圍人那裏獲得能量，而性格內向的人則需要獨處時光來重新啓程。雖然有報道克林頓總統閒暇時光用電話聊天來打發時間，但奧巴馬總統是每天花四到五小時獨自一人在辦公室。“對於我們一些總統領導人來說，他們所需的能量來自與他人的接觸與交流，”歷史學家多麗斯·基恩斯·古德溫告訴《紐約時報》。“奧巴馬像是那種在家與自己獨處的人。”同樣地，請你也學習自己如何有效地充電，並去實施它吧。
breaks to play.
2.休息玩一下。
During his early White House days, Obama had a standing date every night ― not to sift through paperwork or make business calls, but to play pool with a friend. Indeed,taking a break can make you more productive, even if it’s just 10 minutes away from your desk during the day.
早期在白宮，奧巴馬每晚都會有一項堅持已久的活動，不是研究文件也不是打業務廣告，而是跟朋友打檯球。事實上，適當休息可以讓你更精神，更有效率，工作的時候哪怕就十分鐘離開座位。
3. Block off time for the people you love.
3.爲所愛的人空出時間。
Obama eats dinner with his daughters every day, and his family goes on vacation together each year. It turns out he’s onto something: Regular hangouts with best friends or family members have been shown to reduce anxiety, boost happiness and even extend your lifespan.
奧巴馬每天跟女兒一起用餐，他們全家每年會一起去度假，事實證明，奧巴馬總統也認爲定期與朋友和家人出去玩會減少焦慮，提升幸福感，甚至可以使人長壽。
4. Keep things in perspective.
4.用長遠眼光看問題。
When it comes to handling extreme stress, Obama has one major key. “I think the most important thing is to take the long view,” he told HuffPost in a 2015 interview. To him, that means keeping in mind that what seems like a failure today won’t seem so important tomorrow, next month or in a year.
當談到如何緩解極大的壓力時，奧巴馬有個萬能的方法。“我認爲最重要的事情就是要有遠見”他在2015年接受赫芬頓郵報的一次採訪中這樣說到。對於他來說，那意味着得記住這樣的話：今天看上去可能是件失敗的事情，不等於明天，下個月或者明年還那麼看重它。
5. Eliminate unnecessary decisions.
5.免去沒必要的決策。
Some of the world’s most successful people free up mental space by turning small, everyday decisions into routines. Take Obama’s wardrobe, for example. “You’ll see I wear only gray or blue suits,” he told Vanity Fair in 2012. “I’m trying to pare down decisions. I don’t want to make decisions about what I’m eating or wearing. Because I have too many other decisions to make.” How can you adopt this practice at home? To feel a greater sense of control, make your morning or your workout schedule routines you can emulate every day.
世界上最成功的一些人往往很擅於騰出思維空間，他們將每天要做的一些小的決定變成習慣性的日常瑣事。就拿奧巴馬的衣櫥來舉個例子，“你會看到我只穿灰色和藍色襯衫，”他於2012接受美國名利場雜誌採訪時如是說。“我努力減少要做的決定，我不想每天還要決定吃什麼，穿什麼。因爲我有很多其他的決定要做。”那麼每天在家如何實施這樣的方法呢？要有一種操控感，讓自己早上的晨起瑣事或者鍛鍊計劃成爲日常事務，這樣你就可以盡力效仿。
6. Exercise often.
6.經常鍛鍊。
Obama credits regular workouts with keeping stress levels under control throughout his presidency. “I’ve been very consistent about exercising in the morning,” Obama told HuffPost. Regular exercise can reduce your risk of heart disease, improve your mood and even ease anxiety and depression. Now THAT is a habit worth holding on to.
奧巴馬把他控制的很適度的壓力歸功於他每天堅持不懈的鍛鍊。“我已經非常習慣於每天早晨的鍛鍊了。”奧巴馬接受赫芬頓郵報採訪時說。規律鍛鍊可以減少心臟疾病的發生，改善情緒，甚至可以減少焦慮和壓抑。那真是個值得堅持的習慣哦。
