15種隨時(shí)隨地輕松減壓的方法
Soothe away stress with these do-anywhere tension tamers.
壓力的舒緩方法輔以情緒控制，讓你無(wú)論身處何地都能倍感輕松。
Office Mini Massage
Take the sting out of a stressful afternoon with this 30-second massage. Rest your elbows on your desk and place your thumbs under your eyebrows on either side of the bridge of your nose. Let the weight of your head rest on your thumbs for 10 seconds. Then pinch your eyebrows with your thumbs and index fingers. Hold for 1 second, then move your fingers a half-inch out. Repeat until you’ve covered the whole brow.
辦公室里的小按摩
煩躁的下午，用30秒的小按摩把煩惱趕出身體。把手肘放在桌上，把拇指放在鼻梁兩側(cè)的眉毛下方，把頭的重量放在大拇指上10秒鐘。然后用拇指和食指輕按眉骨周圍。每按一次，向外移一些，不斷的按，從眉毛的這邊到那邊都要按到。
Take a Mental Vacation
When you need to deflate stress, treat yourself to a vacation that’s all in your head: Close your eyes and imagine a relaxing place, such as a beach, a mountain view, or a cozy room. Notice everything you can about your spot. What can you see and smell? The more vivid a picture you paint in your mind, the more your body will respond to the invitation to relax.
給自己的大腦放個(gè)假
當(dāng)你想要減壓的時(shí)候，你總想著要給自己放個(gè)假，那就閉上眼睛吧，想像自己正處于一個(gè)輕松的環(huán)境當(dāng)中，比如海灘上，群山中，或者在一個(gè)舒適的房間里。注意你所處環(huán)境里的每一個(gè)細(xì)節(jié)，你能看見(jiàn)什么，聞到什么？想象中的畫(huà)面越生動(dòng)，你的身體將放松的越徹底。
Mindful Meals
Instead of wolfing down your lunch while standing in the kitchen or sitting at your desk, take 10 minutes to eat mindfully. Smell your food before you begin and chew each bite several times, savoring the taste. Allowing your senses to rise to the surface gives your mind a much-needed break. And what better to focus on than delicious, sustaining food? It’s much more fun than staring at a spreadsheet!
享受你的午餐
與其坐在桌前或站在廚房里狼吞虎咽地吃午餐，不如花十分鐘享受一頓營(yíng)養(yǎng)餐。在開(kāi)吃之前先享受食物的香味，細(xì)嚼慢咽，盡情品味食物的美妙滋味。讓你的感官控制身體，給大腦一個(gè)喘息的機(jī)會(huì)。有什么比享受美食更美好的事呢？絕對(duì)比對(duì)著電腦做表格更有趣。
Mantra Meditation
To Western ears, "mantra" is synonymous with "catchphrase" or "mission statement." But mantra is a tool that's been used for thousands of years to help cultivate peace of mind — something we could all use a little more of. Choose a word or phrase that is meaningful and melodious — such "love," "peace," or "amen" (or whatever resonates with you) — and repeat it silently or audibly whenever you need a gentle reminder to savor the moment.
持咒禪定
在西方人眼里，咒文禱告和名言警句和目標(biāo)宣言沒(méi)什么區(qū)別。而人們念咒禱告以求得心靈的安寧已有上千年的歷史了，其實(shí)我們誰(shuí)都能用一些這樣的方法。選擇一些有意義的和諧悅耳的詞句，比如“愛(ài)”，“平和”或“阿門”等一些能引起你內(nèi)心共鳴的詞，當(dāng)你需要一些溫和的心理暗示的時(shí)候，在心里或嘴里不斷重復(fù)這些詞，能幫助你平靜下來(lái)享受這一時(shí)刻。
Uncork a Bottle of Whine
Talking about your problems can seem unproductive. But vocalizing your thoughts about things that are bothering you is actually a great stress release — it gets what's troubling you out of your head so you can stop dwelling and start moving forward. Make a date with a friend to take turns venting. When you're the listener, don't commiserate or offer advice. Just be an attentive audience. If you don't want to vent to someone else, write in your journal.
開(kāi)一瓶紅酒
很多時(shí)候問(wèn)題不能僅僅靠嘴來(lái)解決，而有時(shí)將你對(duì)事物的看法盡情抒發(fā)卻是一個(gè)很好的減壓方式。這樣你能把困擾著你的事物趕出大腦，制止自己再沉淪其中，從而能開(kāi)始向前看。你可以和朋友們聚個(gè)會(huì)，向他們說(shuō)說(shuō)你的煩心事，而當(dāng)你作為聆聽(tīng)者的時(shí)候，也不要表達(dá)同感或提出建議，而只是做一個(gè)認(rèn)真的聽(tīng)眾。如果你實(shí)在不想和別人分享的話，可以寫(xiě)在日記里吐露心聲。
量力而為
世界級(jí)的旅游家給出了極好的建議：一旦你整理好行囊，扔掉三件物品。扔掉那些你用不到的，你剩下的衣服就不會(huì)因?yàn)榭臻g不夠而變皺而你也會(huì)有放紀(jì)念品的地方了。當(dāng)你倍感壓力時(shí)，看一看你的待辦事宜然后勾出三件事，把它們順延到下周或者放棄那些不必要的事。這樣做能幫你留出時(shí)間去處理那些突發(fā)事件或者留出一下午的時(shí)間來(lái)做一些你喜歡的事。
Celebrate the Small Stuff
Take a moment to appreciate the many things you have to be grateful for. Make it real by writing down your list — the hot coffee you had with breakfast, the way your husband makes you laugh, the blue sky — nothing is too small or too big. Whatever we focus on magnifies; but by choosing to highlight the positive you'll only invite more of it to grow.
感恩那些小事
花點(diǎn)時(shí)間去感恩那些應(yīng)該被感謝的事物，并付諸行動(dòng)一條一條寫(xiě)下來(lái)，比如早餐時(shí)喝的溫暖身心的那杯咖啡，老公想方設(shè)法使你發(fā)笑的舉動(dòng)，亦或是這篇透徹的藍(lán)天，沒(méi)有什么事是小事，只要我們用心去關(guān)注，任何事都是大事件。如果我們多去關(guān)注那些積極的事物我們能使自己的正面情緒不斷累積增長(zhǎng)。Breathe Deeply
Breathe more mindfully. Try taking a full breath now — inhale deeply into your belly, then allow every last drop of air to release on the exhale. This simple action blocks the stress response and cues your body to relax, making you less likely to get riled and more able to think clearly. Breathe deeply before you respond to anything life throws your way, and notice how it changes your reactions.
深呼吸
享受你的呼吸，現(xiàn)在嘗試做一個(gè)深呼吸，深深的吸一口氣，沉氣于丹田，然后再完全的呼出來(lái)，毫無(wú)保留的呼出來(lái)。這個(gè)簡(jiǎn)單的動(dòng)作能暫停應(yīng)激反應(yīng)，使你的身體調(diào)整到放松的狀態(tài)，使你不再容易憤怒并且思維更加清晰。生活中，在你面對(duì)任何事件時(shí)，先做一個(gè)深呼吸，然后你會(huì)感覺(jué)到你的不同反映。Know how a cranky child magically transforms into a little angel after a nap? Treat yourself to five minutes of rest. Gather two firm pillows, then sit on your heels on the floor. Keeping your toes together, open the knees wide and stack the pillows between your knees. Rest your torso on the pillows, head turned to one side. Breathe here, releasing tension with each exhale. After several breaths, turn your head to the other side.
自我放松
你知道嗎？即使是再淘氣的孩子在午睡以后也會(huì)變成小天使的。讓自己好好休息一下，哪怕只有五分鐘。拿兩個(gè)硬枕，屈腿跪坐在地上，把大腳趾交疊在一起，打開(kāi)膝蓋，把枕頭夾在兩腿之間，整個(gè)上身放在枕頭上，把頭放到一邊，然后深呼吸，每呼一次氣就能釋放一些壓力。幾次呼吸后，將頭放在另一邊，接著做。
Find Your Inner Goddess
Treat yourself to this soothing yoga pose whenever you need to stop the world; you'll emerge soothed and rejuvenated. Sit on the floor with a firm pillow one foot behind you. Bend your knees and bring the soles of your feet together, letting your legs fall to either side. Lie back on the cushion. Place your hands on your belly and breathe here for as long as it feels good. Roll to your right side and gently come back up to sitting. You’ve just completed the goddess pose.
找尋你內(nèi)心的“女神”
在任何你想要停下來(lái)的時(shí)候，做一下這個(gè)舒緩身心的瑜伽動(dòng)作吧，你會(huì)有煥然一新的舒適感。坐在地上，在身體后方一英尺的地方放一個(gè)硬枕，彎曲膝蓋，將你的腳底相對(duì)，然后向后躺在枕頭上，把手放在肚子上然后開(kāi)始深呼吸直到你覺(jué)得放松下來(lái)為止。最后將身體側(cè)向一邊然后緩緩起身坐直。這個(gè)姿勢(shì)被稱為“女神式”。（PS：非圖中姿勢(shì)）
Walking Meditation
Some days are like the conveyor belt in the I Love Lucy candy factory episode — relentless. Turn down the speed on your life with walking meditation. For 20 paces, walk as slowly as you can, feeling every inch of your feet as they move, hearing your breath flow through your lungs, and noticing all the smells and sounds around you. This simple practice helps you remember that every step we take is a little miracle.
走禪
生活有些時(shí)候就像“我愛(ài)露西”這部電視劇里的糖果工廠那一集中的運(yùn)輸帶一樣，一刻不停。我們可以通過(guò)走禪來(lái)減慢生活節(jié)奏。走20步，越慢越好，仔細(xì)感受你的每一寸移動(dòng)，感受你的每一次呼吸，以及你周圍的聲音和氣味，這樣做能使你感受到每一步所帶來(lái)的奇妙感受。跟著你的直覺(jué)走
每個(gè)人都擁有直覺(jué)，只是當(dāng)我們的生活排的滿滿的時(shí)候，直覺(jué)無(wú)法施展拳腳。有時(shí)，沒(méi)有特定目的地，隨處走走能使你找回你的直覺(jué)。無(wú)論何時(shí)，都問(wèn)問(wèn)自己應(yīng)該走哪條路，然后跟隨著感覺(jué)走。你會(huì)享受這一路的風(fēng)景，為你最終到達(dá)的地方而感到欣喜。
Truth Serum
Declare your independence from hiding your true feelings by choosing one day to pretend that you’ve swallowed truth serum. The goal isn't to drop bombshells ("I've always hated you in black"), but to be honest in loving way. For example, "I’d love to meet for dinner this weekend, but I am tired and need to rest. Let's pick another time." It’s incredibly liberating and is a quick way to reduce your stress levels.
吐真藥
找一天裝作好像喝下了吐真藥一樣的把藏在心里的那些真實(shí)想法一吐為快。這樣做并不是為了要驚天動(dòng)地的說(shuō)出一些比如“我暗地里一直在恨你”之類的話，而是用一種友愛(ài)的方式表現(xiàn)真誠(chéng)。比如對(duì)于一個(gè)勉強(qiáng)答應(yīng)的約會(huì)，表達(dá)自己真實(shí)的感想“這周末我很想赴約和你一起吃晚飯，但是我真的很累需要休息，我們以后再約吧。”這是個(gè)再好不過(guò)的，起效極快的減壓方式了Bless Their Hearts
Notice your temper flaring? Next time an aggressive driver cuts you off, or a co-worker sends a snippy e-mail, or you trip over your teenager's skateboard, try saying this small phrase: Bless their heart. It's a short and simple reminder that the person you're angry with is human and could probably stand a little forgiveness. It also benefits you by deflating your anger and boosting your compassion. Not bad for three little words, huh?
“哎，這些人吶！”
你注意過(guò)自己的情緒的釋放方式嗎？如果再遇見(jiàn)蠻橫的司機(jī)攔住你的去路，同事發(fā)來(lái)一封傲慢無(wú)禮的電郵，或者被家里孩子的滑板絆倒的時(shí)候，試著說(shuō)這些話：“哎，這些人吶”這句話能提醒你，那些讓你生氣的都是人，人都會(huì)犯錯(cuò)，這樣也許你就可以去原諒了，能使你很好的壓制怒氣，或引發(fā)你的同情心。這句話不錯(cuò)吧？Spend Time with Someone Great
Of all the things you do in a day, how many of them do you actually enjoy? Treat yourself to some time with someone you admire whose company makes you feel great. We all need real-life role models; spending time with yours can help you remember what's most important to you. If you can't see each other face to face, talk on the phone or write an old-fashioned letter.
和你崇拜的人在一起
一天里我們所做的所有事情中，有多少是我們真正喜歡的呢？不如花些時(shí)間和自己喜歡崇拜的人在一起，和他們?cè)谝黄鸬臅r(shí)光能使你感覺(jué)很棒。我們都需要身邊的人作為自己的榜樣，和你的榜樣們?cè)谝黄鹉苁鼓沣懹浤切?duì)你來(lái)說(shuō)最重要的事。如果你們不能面對(duì)面的交流，你們也可以打電話或通信。聯(lián)系客服
