译言网 | 九种有效的减压方法

Got worries? Whether they’re small (did I lock my keys in the car—again?!) or big (what if this lump is…cancer?), if left unchecked, worries have a way of growing out of control. And when they do, they can wreak havoc on our bodies—even leading to physical symptoms ranging from dry mouth and rapid heartbeat to nausea and panic attacks. You may not be able to prevent daily worries from cropping up, but you can change the way you deal with them. Here are expert strategies for preventing, managing and stopping worries dead in their tracks.

　　有烦恼？比如说，小烦恼——我不是把钥匙又忘在车里了吧？，或大烦恼——身上长的这个小块不是……癌症吧？不管你的烦恼是大是小，如果你不去处理它，它就会来“处理”你。如果这真的发生了，对我们的身体是一大伤害，表现出来的症状有，口干，心跳加速，感觉恶心，紧张不安。对于每天都会出现的烦恼，你似乎没办法阻止它们，但你可以改变自己对待它们的方式。以下是一些专家的意见，教你怎样将烦恼拒之门外，以及当烦恼无法抗拒时，怎样处理并最终摆脱它们。

1. Take your mind to the spa. Would a day at the spa take your mind off your worries? Of course it would. But here’s a more affordable option: a spa treatment for your mind. Pop on your headphones, sit back and listen to one of many stress- and worry-zapping CDs on the market, which aim to promote relaxation. Health.com’s herb and alternative medicine expert Sara Altshul recommends the stress-relief program from HealthJourneys.com. “It only took a few minutes of listening to [the narrator’s] soft, calming voice, which urged me to surround myself with an invisible, protective force, before I actually did feel calmer and less worried,” she writes.

1.让你的大脑好好享受一下。

　　去泡个温泉澡是不是可以将烦恼驱走呢？当然可以。但是，这不太适合普通人群，这里我介绍一种方法，大家都能用，这种方法相当于给大脑做“温泉治疗”：戴上耳机，往后躺，再享受你买的一些可以驱逐烦恼的CD音乐。“听讲述者轻柔，安静的声音，只不过用几分钟而已，你就会有一种完全处于烦恼之外的感觉，到后来，你会相信这种感觉是真实存在的。”对于这种方法，Heath.com的药物和非传统医学专家萨拉·奥特舒尔对来自HealthJourneys.com的减压项目这样评论道。

2. Eat a mango. According to Japanese researchers, the simple act of peeling, slicing and eating a mango, which contains a compound called linalool, could help you chill out faster. In a study that appeared in a recent issue of the Journal of Agricultural and Food Chemistry, research found that simply inhaling the scent of linalool-rich foods (others include basil and lemons) may help the body deal with worry-related stress. Try our favorite mango smoothie: In a blender, mix together a ripe mango, 2 Tbsp honey, ½ cup orange juice and ½ cup plain yogurt with a few ice cubes—voilà, your worry-less tonic.

2.吃个芒果。

　　据日本研究人员表示，削，切，吃芒果这个过程能让你迅速冷静下来，因为芒果中含有芳樟醇。在最近刊登的一期农业与食品化学期刊中，有一篇研究报告显示，含有丰富芳樟醇的食物（其他的含有罗勒，柠檬），仅仅是吸入芳樟醇这种气味，都能让你的身体很好地处理压力。这里奉上芒果冰昔的做法：在一个搅伴机中将两个熟芒果搅碎，加两汤匙蜂蜜，半杯橘子汁和半杯原味酸奶，再加上一些冰块，完美！一杯能驱除烦恼的神奇芒果冰昔就做好了。

　　

 

 

3. Write a journal entry. When’s the last time you wrote in a journal? If you have worries, experts like Carol Kryder, PhD, a clinical psychologist and mental health expert for JustAnswer.com, say that it can be the key to moving beyond paralyzing negative emotions. She encourages worriers to write down not only their concerns, but also their “worst-case scenarios.” She says, “The idea behind journaling is to take control of the thoughts. If you are worrying about something that might happen, it helps to write down what is the worst that can happen. Then write down what you could do if this does happen and, finally, write down how you could move past the event and not let it stop you.”

3.写写日记。

　　你上一次写日记是什么时候了？如果你心中还有一些忧虑，专家卡罗尔·克莱德告诉你，写日记可能是避免消极情绪的关键所在。（卡罗尔·克莱德，哲学博士，JustAnswer.com的临床心理学家和精神健康专家）她说道：“写日记的作用在于能使你能很好地掌握自己的想法。如果你对可能发生的一些事有所担心，那把可能发生的最坏的情况写下来对缓解紧张情绪是有好处的。然后再写出，针对这种可能发生的最坏的情况，你能做什么呢！最后再写一写你打算怎样忘记这次不愉快的经历，不再让它影响到你将来的生活。”

4. Practice proactive worrying. It might sound strange, but giving yourself permission to fret may be the best thing for you, says Erin Munroe, a Massachusetts-based licensed mental health counselor. But here’s the key: Use a stopwatch. “Set aside time that is your ‘worry time,’” she says. “If you plan to worry from 4 to 4:30 every day, and you start to worry at 3, you can say to yourself, ‘Not yet! Worry time is at 4. I will worry then.’ Or if it is past your worry time, remind yourself that you already worried about that issue—time to think about happy things!”

4.采取主动早忧虑。

　　可能这听起来有点奇怪。但是允许忧虑的存在对你来说，可能是最好的减压办法了。来自马萨诸塞州心理健康咨询专家埃瑞恩·门罗如是说道。但是要注意关键问题：用一个跑表来计时。埃瑞恩解释说：“在一天中，留个时间段让你‘着急一下’，如果你计划在每天的四点到四点三十来实行，但你三点就开始着急了，你可以这样对自己说‘还没到时间呢，应该四点才开始着急的。我要到那时候再着急。’或如果你的着急时段已经过去了，那就跟自己说，既然着急时间都过了，那我就不着急了，是时间想想开心的事了！ ”   

5. Talk to your boss. In these troubling economic times, who hasn’t worried about his or her job? According to Lynn Taylor, a national workplace expert and author of Tame Your Terrible Office Tyrant, U.S. employees spend 19.2 hours a week (13 hours during the work week and 6.2 hours on the weekend) worrying about what their bosses say and do. That’s a lot of wasted time! End the worrying-about-work cycle by being in a proactive, rather than a reactive, mode at work. This means staying on top of your responsibilities and making sure you know what’s expected of you. It wouldn’t hurt to go the extra mile on a project, either, says Taylor. “There is no better recipe for confidence at work than doing a great job on a project and getting a ‘job well done’ from your boss,” she says. “In times like these, that’s career preservation, and it can go a long way in the worry-less department.” In addition, Taylor says that by taking it upon yourself to manage the relationship with your boss, such as using positive and negative reinforcement and role-modeling good behavior, you'll create a healthier rapport. "That practice will help you thrive at work, and in turn boost your job security,” she adds.

5.与你的老板谈一谈。

　　在现在经济这么不景气的时候，谁没有担心过自己的工作呢？ 林恩·泰勒，美国工作问题咨询专家，著有书籍《与你的上级巧妙周旋》，据她说，美国的工作人员一星期中有十九个小时二十分钟（其中工作时间占十三个小时，周末时间占六个小时二十分钟）都在担心自己的老板会对自己说什么或做什么？用这么长的时间都在担心这个，多浪费生命啊！现在开始就采取行动，在工作中主动，而不是被动地等待着这种恶性循环的结束。采取主动的意思是说，做好工作中你份内的事，而且自己要清楚，老板期待自己对公司做出怎样的贡献。同时，你还要了解，多做一点工作对你来说不会少块肉。针对这一点，泰勒女士说道：“在工作时，对自己充满信心，可比做了一大堆的工作，却只从老板那里得到‘很好’这样的评语好得多，在现在这个时候，对工作有信心就是对你的工作岗位下一道安全符，并且因为有信心，担心得少了，反而因为这个原因，事业前途将是很光明的。”她接着说道，因为对工作有信心，并把那份信心用来处理你与老板之间的关系，比如说，用正负强化法和好行为模仿法，你与他人的关系会更加正常。“那样做之后，在工作上，你可谓是如鱼得水，而且也不用担心自己会被开了。”她接着说道。

6. Use a rubber band to retrain your brain. Chronic worriers often fall into patterns of worrying without knowing they’re doing it. Example: There’s a sale on bananas at the grocery store, which makes you remember that you forgot to make banana bread for your son’s playgroup, which reminds you that all the other mothers are going to think you’re a lousy person, which makes you think that you are a lousy person. Instead of going down that path, you can literally zap the worry process before it starts by trying this surprising yet effective tip: “Put a rubber band around your wrist and snap lightly every time you worry,” says Vandana Bhide, MD, an internist in private practice in Florida. This, she says, will “remind yourself to redirect your thoughts.”

6.用宽的橡皮套套住自己的手臂，让自已不要担心。

　　有时候，明明自己是在着急，但自己却没发现。比如说：杂货店里的香蕉正在打折，你想起来你还没为儿子的游戏小组做香蕉饼呢。这使你想到，其他小孩的妈妈肯定会觉得你这个妈妈真差劲，到最后你自己都觉得自己真的很差劲。这种情况你不能控制，但可以在烦恼来到之前，就尝试用以下方法，先将烦恼关在门外：“在你的手腕上套一个橡皮套，每次你着急的时候，都把这个像皮套弄紧一点，这样就能提醒自己不能想这些烦心事，想点别的开心的事吧。”万当娜·拜德，来自马里兰岛，佛罗里达一家私人诊所的内科医生这样说道。

　　

 

7. Stay in the moment. Think about it: When you worry, it’s often about something that a) already happened (example: the embarrassing flub at work) or b) may happen at some point in the distant future (example: the possibility of getting laid off). Tell your brain “enough” with the worry cycle by using this smart trick from California-based psychotherapist Lisa Pedersen that helps you stay in the moment. Next time you’re reeling with worries, look around, she says, and focus on what you see. “Start naming objects and colors,” she says. For example, “I see the blue couch. I see the green rug. I see the lavender flower." When you’re grounded in the moment, follow up with a repetitive statement that brings you comfort, such as a funny quote, something your mom used to say or a mantra that gives you strength.

7.在某一刻时，发发呆。

　　想想，你担心的事大致可分为两种，a)一些已经发生了的事（比如：工作做得不是很好，让你感到尴尬）或b)一些在未来才可能发生的事（比如：可能会被那啥）。用以下方法对自己说一些足够把大脑“填满”的事。这个方式是由来自加利福尼亚的精神专家莉萨·帕德森提出的。下次你烦得要命的时候，往四周看看看，将精神集中在你所看到的事物上，说出这些事物的名称以及颜色，比如说：“我看到蓝沙发，我看到绿地毯，我看到熏衣草。”当你慢慢静下来后，对自己说一些，比如，某个人所说有意思的话，自己或妈妈常说的用来鼓励自己的话。这些你都可以重复的说直到这样做能给你让你舒服，还再烦恼。

8. Grab a square of chocolate. You love chocolate, but could it actually help you worry less? Possibly, according to a study published last year in the Journal of Proteome Research. Scientists found that subjects who ate an ounce of dark chocolate every day for two weeks experienced a reduction of stress hormones in the body. Keeping stress hormones at bay can make you better equipped to deal with worries and help you handle life’s ups and downs. But be choosy about chocolate: Antioxidant-rich dark chocolate is best.

8.吃块巧克力。

　　你喜欢吃巧克力，但它能不能减少你的烦恼呢？根据去年出版的一份蛋白质组研究杂志表明，这是有可能的。在这份报告中，科学家们发现，那些每天吃一盎司巧克力，接连吃两个星期的接受实验的人，体内的的压力荷尔蒙量减少了。通过这个方法，能控制住你身体内部的压力荷尔蒙，更好地应对压力和生活中的起起落落。但是要注意选择好巧克力：

9. Say hello to yoga. Many studies have linked fitness with stress and worry reduction, but Florida-based Equinox fitness trainer Sylvia Kalicinski says yoga may be the best exercise for worrywarts. “Yoga teaches you the tools to breathe through adversity, redirect your thoughts and energy while becoming more aware of your reactions,” she says. “Yoga is a tool that helps reset your nervous system and one of the most powerful tools for releasing stress. Yoga also offers you the tools to move from a victim perspective to a victor projection.”

9.开始练习瑜珈。

　　有很多的研究报告都显示，健康与压力及忧虑的减少是有关系的。来自佛罗里达二分点的健康训练师西尔维亚·卡莉星斯基说，瑜珈对于那些总是担心这担心那的人可能是最好的减压运动了。“瑜珈能让你在有不开心的事时呼吸顺畅，在你越来越意识到自己的反应些不妥时，重新引导你的思想，将精力用到别的地方。瑜珈能让你的神经系统重新回到正常时的状态，是减少压力最有效的方法。同时它能让你从用受害者的视角转变为胜利者的眼光来看待事物。”