摘要:我們?cè)谏钪谢蚨嗷蛏傩枰鎸?duì)些許壓力。如何去應(yīng)對(duì)這些壓力對(duì)自身來(lái)說(shuō)十分關(guān)鍵。

　　We all have a little (or maybe a whole lot of) stress in our lives. The way we deal with that stress is crucial to our well-being.

　　So keep that nail-biting at bay. There are many quick and easy activities that reduce your stress level and keep cortisol levels in check. Believe me when I say that if you take time during your day to de-stress, you will not only feel better but you may even improve your memory and shrink your waistline. Here are eight stress-relievers I love, for daytime or bedtime, they each take just a few minutes to do!

　　我們?cè)谏钪谢蚨嗷蛏傩枰鎸?duì)些許壓力。如何去應(yīng)對(duì)這些壓力對(duì)自身來(lái)說(shuō)十分關(guān)鍵。

　　別再感到束手無(wú)策啦。有很多快捷簡(jiǎn)單的運(yùn)動(dòng)能減輕你的壓力，恢復(fù)皮質(zhì)醇的指數(shù)到正常水平。相信我，如果每天抽出一點(diǎn)時(shí)間來(lái)做減壓運(yùn)動(dòng)，你不僅感覺(jué)會(huì)更爽，還能提高記憶力和減少腰圍。下面是一些我喜歡的減壓方式，白天晚上均可采用，都只需花費(fèi)幾分鐘而已。

　　1. Try the eight-count breath.

　　試試八秒鐘呼吸。

　　Breathe in as you (silently) count to eight, hold your breath for a heartbeat or two, then slowly exhale as you count to eight. Repeat. This super simple exercise is incredibly powerful and can help you improve your memory and manage stress.

　　先用八秒鐘的時(shí)間吸氣，然后屏住呼吸一到兩秒鐘，再慢慢地花八秒鐘的時(shí)間呼氣。重復(fù)。這個(gè)超級(jí)簡(jiǎn)單的運(yùn)動(dòng)有著你意想不到的能力，可以提高記憶力和減輕壓力。

　　2. Stretch and practice proper posture.

　　伸展以及練習(xí)合適的姿勢(shì)。

　　Both help to relieve pain, de-stress, relax your muscles and energize your body. In many ways, they are the basis for overall fitness. Try rolling your head from side to side, doing some toe touches and pulling your arms across your chest. And a few posture pointers: Stand straight, hold your shoulders back and keep your tummy in.

　　這都能有效的減少痛苦，降壓以及放松肌肉使身體充滿活力。很多時(shí)候，這都是健身最基本的姿勢(shì)。試著把頭左右轉(zhuǎn)動(dòng)，腳趾運(yùn)動(dòng)，胳膊交叉于胸前。有一些動(dòng)作要點(diǎn)：站直，挺胸收腹。

　　3. Brew some tea.

　　泡杯茶。

　　There's nothing better than getting cozy with a calm cup of tea. Green tea has an amino acid called theanine, which sends your brain into a state of relaxed alertness that allows you to get a deeper sleep and respond to stress more calmly. Too hot? Make it iced.

　　沒(méi)有什么比靜靜的喝一杯茶更爽的事情了。綠茶富含一種叫茶氨酸的氨基酸，可以讓大腦進(jìn)入放松的狀態(tài)，從而能讓你進(jìn)入深度睡眠，減緩壓力，更加鎮(zhèn)靜。太燙了?那就試試冰的。

　　4. Light a candle.

　　點(diǎn)蠟燭。

　　Aromatherapy can help to decrease stress levels, and lavender has been shown to decrease cardiovascular conditions associated with mental stress. If you typically stress eat, hold your left nostril while smelling a candle's scent. This activates the side of the brain where emotions are processed and can help to reduce anxiety and appetite.

　　用香料按摩能減少壓力，已經(jīng)證明薰衣草可以減輕心血管問(wèn)題，從而降低精神壓力。如果你的飲食過(guò)于壓力化，點(diǎn)一根蠟燭，用左鼻孔來(lái)呼吸一下吧，這樣能幫助這一側(cè)負(fù)責(zé)調(diào)控情緒的大腦有效減輕焦慮和食欲。

　　5. Turn off electronics before bedtime.

　　睡前關(guān)掉電子設(shè)備。

　　Clearing your mind before hitting the hay may be the hardest of these tips. Adequate sleep (seven to eight hours) plays a key role in helping you bounce back from stress. Getting a good night's sleep starts with the proper environment. Shut off that cell phone and turn off your TV!

　　睡覺(jué)前好好清空大腦也許是最難做到的。充足的睡眠(七到八小時(shí))對(duì)降壓而言極為重要。在舒適的環(huán)境下好好的睡一覺(jué)吧。關(guān)掉手機(jī)和電視!

　　6. Invest in a noise machine.

　　買(mǎi)個(gè)噪音隔離器。

　　Can't turn down the noise in your brain? Maybe white noise is the answer. Sometimes the key to getting a good night's sleep is cancelling even the tiniest noisy distractions. Many noise machines also have the option of playing soothing sounds, such as ocean waves or rainfall. The repetition of these noises often helps many people drift into much needed shut-eye.

　　腦子里總是嗡嗡嗡的?也許是因?yàn)榘自胍舭?用來(lái)掩蓋令人心煩的噪音)。有時(shí)候想睡個(gè)好覺(jué)，你就需要把最小的噪音源都清理的干干凈凈。很多噪音隔離器還能選擇制造出溫和的聲音，比如海浪或者雨聲。這些重復(fù)的聲音能有效幫助人入眠。

　　7. Sport an eye mask.

　　戴個(gè)眼罩。

　　In addition to masking distracting sounds, many people benefit from wearing eye masks to bed. The littlest bits of light that get through your lids can often be what keeps you awake. In some studies, people have reported improved sleep after snoozing with an eye mask.

　　除去排除聲音的干擾，很多人睡覺(jué)還習(xí)慣戴眼罩，很微弱的光線有時(shí)候都能讓你從睡夢(mèng)中驚醒。很多研究中發(fā)現(xiàn)，人們戴上眼罩之后睡眠質(zhì)量大大提高。

　　8. Create your own bedtime ritual.

　　培養(yǎng)作息時(shí)間。

　　This can be your daily cue for your body to wind down and prepare for sleep. Rituals can include anything from folding the laundry to reading a chapter in your book to simply applying your favorite hand lotion.

　　這可以對(duì)自己身體進(jìn)行提醒，到點(diǎn)就該準(zhǔn)備睡覺(jué)了。這種培養(yǎng)有很多方式，比如折衣服，或者讀一章自己喜歡的書(shū)，或是涂上自己喜歡的護(hù)手霜。