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      15種隨時隨地輕松減壓的方法
      2012-06-08 10:44:37   來源:譯言網   評論:0 點擊:

      Soothe away stress with these do-anywhere tension tamers.壓力的舒緩方法輔以情緒控制,讓你無論身處何地都能倍感輕松。Office Mini MassageTake the sting out of a stressful afternoon w...
      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.

      給自己的大腦放個假

      當你想要減壓的時候,你總想著要給自己放個假,那就閉上眼睛吧,想像自己正處于一個輕松的環境當中,比如海灘上,群山中,或者在一個舒適的房間里。注意你所處環境里的每一個細節,你能看見什么,聞到什么?想象中的畫面越生動,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養餐。在開吃之前先享受食物的香味,細嚼慢咽,盡情品味食物的美妙滋味。讓你的感官控制身體,給大腦一個喘息的機會。有什么比享受美食更美好的事呢?絕對比對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宣言沒什么區別。而人們念咒禱告以求得心靈的安寧已有上千年的歷史了,其實我們誰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”,“平和”或“阿門”等一些能引起你內心共鳴的詞,當你需要一些溫和的心理暗示的時候,在心里或嘴里不斷重復這些詞,能幫助你平靜下來享受這一時刻。

      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.

      開一瓶紅酒

      很多時候問題不能僅僅靠嘴來解決,而有時將你對事物的看法盡情抒發卻是一個很好的減壓方式。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,從而能開始向前看。你可以和朋友們聚個會,向他們說說你的煩心事,而當你作為聆聽者的時候,也不要表達同感或提出建議,而只是做一個認真的聽眾。如果你實在不想和別人分享的話,可以寫在日記里吐露心聲。

      Do Less

      World-class travelers offer great advice: Once you've finished packing, remove three things. You likely won't miss them, your remaining clothes will be less wrinkled, and you'll have room for souvenirs. When you're stressed, look at your to-do list and cross three things off. Whether you move them to next week or decide they're not necessary, this exercise helps you keep enough time to accommodate the unexpected or spend an afternoon doing whatever you darn well please.

      量力而為

      世界級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因為空間不夠而變皺而你也會有放紀念品的地方了。當你倍感壓力時,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間去處理那些突發事件或者留出一下午的時間來做一些你喜歡的事。

        
      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

      花點時間去感恩那些應該被感謝的事物,并付諸行動一條一條寫下來,比如早餐時喝的溫暖身心的那杯咖啡,老公想方設法使你發笑的舉動,亦或是這篇透徹的藍天,沒有什么事是小事,只要我們用心去關注,任何事都是大事件。如果我們多去關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。

       

      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,現在嘗試做一個深呼吸,深深的吸一口氣,沉氣于丹田,然后再完全的呼出來,毫無保留的呼出來。這個簡單的動作能暫停應激反應,使你的身體調整到放松的狀態,使你不再容易憤怒并且思維更加清晰。生活中,在你面對任何事件時,先做一個深呼吸,然后你會感覺到你的不同反映。

      Comfort Yourself

      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。拿兩個硬枕,屈腿跪坐在地上,把大腳趾交疊在一起,打開膝蓋,把枕頭夾在兩腿之間,整個上身放在枕頭上,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.

      找尋你內心的“女神”

      在任何你想要停下來的時候,做一下這個舒緩身心的瑜伽動作吧,你會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硬枕,彎曲膝蓋,將你的腳底相對,然后向后躺在枕頭上,把手放在肚子上然后開始深呼吸直到你覺得放松下來為止。最后將身體側向一邊然后緩緩起身坐直。這個姿勢被稱為“女神式”。(PS:非圖中姿勢)

        
      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

      生活有些時候就像“我愛露西”這部電視劇里的糖果工廠那一集中的運輸帶一樣,一刻不停。我們可以通過走禪來減慢生活節奏。走20步,越慢越好,仔細感受你的每一寸移動,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的奇妙感受。

      Follow Your Intuition

       

      Everyone has a gut instinct, but when our lives are fully scheduled, it doesn’t get the space it needs to rise to the top. Taking a walk with no particular destination in mind can help you get in touch with this inner wisdom. At every corner, ask yourself which way you should go, and follow whatever hunch you get. You might just be delighted with where you end up and what you experience along the way.

      跟著你的直覺走

      每個人都擁有直覺,只是當我們的生活排的滿滿的時候,直覺無法施展拳腳。有時,沒有特定目的地,隨處走走能使你找回你的直覺。無論何時,都問問自己應該走哪條路,然后跟隨著感覺走。你會享受這一路的風景,為你最終到達的地方而感到欣喜。

       

      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想法一吐為快。這樣做并不是為了要驚天動地的說出一些比如“我暗地里一直在恨你”之類的話,而是用一種友愛的方式表現真誠。比如對于一個勉強答應的約會,表達自己真實的感想“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。”這是個再好不過的,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!”

      你注意過自己的情緒的釋放方式嗎?如果再遇見蠻橫的司機攔住你的去路,同事發來一封傲慢無禮的電郵,或者被家里孩子的滑板絆倒的時候,試著說這些話:“哎,這些人吶”這句話能提醒你,那些讓你生氣的都是人,人都會犯錯,這樣也許你就可以去原諒了,能使你很好的壓制怒氣,或引發你的同情心。這句話不錯吧?

      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?不如花些時間和自己喜歡崇拜的人在一起,和他們在一起的時光能使你感覺很棒。我們都需要身邊的人作為自己的榜樣,和你的榜樣們在一起能使你銘記那些對你來說最重要的事。如果你們不能面對面的交流,你們也可以打電話或通信。


      http://article.yeeyan.org/view/155143/110348

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