音乐作为所在环境元素之一可以治好抑郁症，你知道吗？（中）Listen to music to avoid depression
中英双语文章
Nowadays, music is readily available for our consumption. Yet, many of us do not understand (and capitalise on) the benefits of music. This article identifies and explains the benefits of music, how the type of music affects each benefit and discusses two important ways to capitalize on these benefits e.g. taking musical training classes and attending live concerts.
当今社会，我们轻易能够享受到音乐，但我们大多数人却不能理解音乐带来的益处。这篇文章将解释并证明音乐带来的益处，探讨不同音乐类型的不同益处和讨论将这些益处利益化的两种重要方法，例如参加音乐培训课和听现场演出。
Research findings into the physical and psychological benefits of music will be discussed. Physical benefits include dissociation from pain, increased dopamine, increased endurance/stamina (during exercise and workouts) and faster recovery times (following surgeries).
也会探讨对于音乐带来的生理和心理益处的研究结果。生理上的益处包括摆脱疼痛，增加多巴胺分泌，在运动和锻炼的提高耐力，以及加快手术后的恢复。
Psychological benefits include enhanced cognitive (i.e. attention memory, mindset formation, work productivity), social (i.e. creating more meaningful connections, feeling a sense of belonging) and language development (i.e. speech recognition and verbal memory).
心理上的益处包括增强认知能力（例如注意力，记忆力，智力和工作效率），社交能力（例如创造更有意义的连接，更有归属感）和语言发展能力（例如公众演讲和单词记忆）。
But before going into deeper knowledge, we will need to define a set of terms that shall be used throughout the article.
在开始讲之前，我们先定义一下在文章中常用的专业术语，到时方便大家理解~
Glossary
术语
Tempo
Speed of the song, measured in beats per minute (bpm).
音乐的速度，每分钟的拍数（bpm）。
音乐的速度可以分为多个类别，
但为了方便理解，在本文我们会分为慢速、中速和快速。
Slow
慢速
60-80 bpm
e.g. ballad, yoga and classical music
例如民谣，瑜伽乐和古典乐。
Example
参考曲目
The Fray - Look After You (78bpm)。
Moderate
中速
80-120 bpm
e.g. hip-hop, rap and pop
例如嘻哈，说唱和流行乐
Example
参考曲目
DJ Khaled - I’m The One (81bpm)
Drake - In My Feelings (91bpm)
High
快速
> 120 bpm
e.g. techno, pop and classic rock
例如泰克诺音乐，流行乐和古典摇滚
Example
参考曲目
Queen - Don’t Stop Me Now (156 bpm)
Lil Nas & Billy Ray Cyrus - Old Town Road (136bpm)
Rhythm
节奏
Example
参考曲目
Michael Jackson - Beat It
Have you ever felt your heart strings being tugged by music?
Have you ever cried at a song?
你有因为一首歌曲而哭泣吗？
Has your mood been lifted by music?
你的情绪有被音乐所感染吗？
Did you know that introducing music into hospital wards may improve positive both patients’ and staff’s moods?
你知道把音乐推介到医院病房也许会提高病人的积极性并能提高工作人员的情绪吗？
A study by Moss, Nolan and O’Neill (2007) looked at the influence of live concerts (orchestra) in an Irish hospital over a year. Members of professional orchestra, Irish Orchestra Group (IGO) performed in several wards and also the main hall of the hospital.
2007年，Moss, Nolan和O’Neill在爱尔兰医院做了一项长达一年的关于现场音乐影响的研究。几位专业的爱尔兰管弦乐团成员，在医院的大厅和几个病房进行了演奏。
The group performed 40 classical music recitals; each was 30 minutes long. These concerts were free to attend for everyone including patients, relatives, hospital staff etc. Data was collected through questionnaires and interviews. Participants reported experiencing greater positive emotions and behaviours following the concerts.
乐团演奏了40首经典音乐曲目；每首30分钟左右。这些音乐会对包括病人，亲属和医院工作人员在内的所有人免费演奏。反馈通过调查问卷和采访收集。参与人员称在听完音乐会后体验到了更积极的情绪和行为。
The most common responses were that these concerts, ‘helped them relax’; ‘made them happier’; ‘made them tap their feet’; ‘smile’, ‘dance to the music’ and ‘helped them forget their worries’.
关于这些演奏会最普遍的说法是“帮助他们放松”;“让他们更开心”；“用脚跟随音乐打拍子”；“微笑”；“伴随音乐跳舞”；“帮助他们忘记忧虑”。
Both patients and staff said they had a better impression of the hospital following the concerts. This study suggests that music, especially in the form of live concerts can enhance positive emotions, patient well-being, staff well-being and also improve the environment.
病人和工作人员表示在音乐会后他们对医院有了更好的印象。这项研究表明，音乐，特别是现场音乐能够提高积极的情绪，提高病人和工作人员的幸福感，同时也能够改善环境。
Did you know that music can cure depression too?
你知道音乐也能治愈抑郁症吗？
Sergio and his associates (2010) provided music therapy to patients with low to medium depression. Patients either listened to classical music (50 minutes/day) for 8 weeks or received psychotherapy. Patients who listened to music (through music therapy) showed greater improvements in depressive symptoms than those receiving psychotherapy.
2010年，Sergio和他的同事对萎靡不振的病人提供音乐疗法。病人可以选择连续八周听古典音乐（每天50分钟）或者接受心理疗法。通过音乐疗法的病人比接受心理疗法的病人在改善沮丧的症状上有更大的改变。
The authors suggest that listening to music had a positive effect on patients because music activates brain areas that are involved in pleasure and emotion. The increase in dopamine leads to pleasurable feelings and positive emotions – lack of dopamine is one of the main causes of depression.
These findings suggest that music helps promote better psychological well-being i.e. lower stress and positive mood, even among the clinical population.
这些发现表明音乐能够帮助提高心理愉悦感，比如减少压力，积极的情绪，对病人群体也有很大帮助。
Can music de-stress us?
音乐会让我们放松吗？
‘Relaxing’ music is gaining popularity among students and people wanting to de-stress after a hard day. But, do they work? Khalfa et al (2003) compared the cortisol levels i.e. the stress hormone in people who listened to ‘relaxing’ music (slow tempo and consistent rhythm) or stayed in silence to recover from a stressful test.
Example of relaxing music
放松型音乐参考曲目
Students who recovered using music were not only found to report feeling less stressed but actually had lower cortisol levels than those who recovered in silence. This suggest that slow tempo songs with little changing features i.e. rhythm have a relaxing effect on our brains.
听“放松”音乐（慢节奏）的学生不仅压力有所减少，而且体内的皮质醇水平也比处于安静状态的同学低。这表明节奏缓慢的歌曲对我们的大脑有放松作用。
How about some dance?
那跳舞怎么样呢？
Any type of physical activity and movement increases blood-flow to the brain and body and also triggers the release of many chemicals including dopamine and endorphins i.e. happy hormones.
任何形式的体育活动和运动都会增加大脑和身体的血液流动，还会释放多巴胺和内啡肽等化学物质。
Let’s focus on dance and how you can use both music and dance to de-stress. First of all, you can dance everywhere, including in the comfort of your house! So, why not listen to fast tempo songs (like Queen’s - Don’t Stop Me Now) which are related to more energy and movement!
让我们专注于舞蹈，并同时学会怎样用音乐和跳舞来减轻压力。首先，你可以在任何地方跳舞，包括在舒适的家里。那么，为什么不听能够调动更多能量和运动的快节奏歌曲呢（例如Queen的 Don't Stop Me Now）！
Or you can attend our Romanian dance parties!
或者你也可以参与我们举办的线下罗马尼亚舞会~
Did you miss our article on the pshysical benefits of music listening?
你错过了我们上次发表关于听音乐的生理益处的文章吗？
Click the picture below to read more.
点击以下图片阅读原文。
如果这么多身体和精神上的好处还不能说服你在自己的环境中加上更多音乐的话，那就欢迎你关注“天美的世界学院TMWA”公众号了解听音乐有多少其他的好处吧。
下一篇文章将在下个周一推送。
学霸交流角
What kind of songs do you prefer to listen? Why?
你最喜欢听哪些歌曲呢？为什么？
Please write your answer in the comments section below and join the conversation!
给小编看看你学霸的样子，
一起多交流学习和工作环境的那些事情。
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