美文选刊｜减压六招（下）

6 Things Anyone Can Do to Greatly Lower Their Stress Levels (II)

快速减缓压力的六种方法（下）

文/加雷思·劳埃德

译/许效礼

By Gareth Lloyd

3

Walk

散步

One of the most effective techniques for dealing with stress often raises a few eyebrows, but a whole host of scientific evidence exists to suggest that walking is one of the best methods available.

有一种降低压力的方法最为奏效，并常让人不以为然， 但大量科学研究表明，散步是最好的降压方式之一。

If you're ever feeling the tension building up in your brain and body, drop everything and simply go for a stroll. Keep yourself at a nice, leisurely pace, and breathe normally. Walking provides your body with an ideal outlet for the build-up of energy that stress can create, and acts as a sensory distraction for the brain as your mind is forced to take in a plethora of sights, smells, sounds and signals.

如果你感到身心的压力在积聚，就放下一切，干脆散步去。让自己保持优雅、闲适的步伐，呼吸要自然。散步为身体提供了一个理想通道来消弭压力造成的负能集聚。此外，散步时大脑不可避免地要接收大量的景物、气味、声音和信号，这起到了转移感官注意力的作用。

After you try it once, and undoubtedly recognize its benefits, be sure to make exercise a regular thing. Providing the body with a healthy, frequent method of releasing accumulated energy is a great way to help fend off the effects that stress can impose, and ultimately keeps you fit and healthy as a result.

尝试过一次，对其益处确信无疑之后，便应保证定期锻炼。为身体提供一种有益健康的方式来随时释放积聚的压力，这有助于抵御压力的影响，最终会让你保持健康。

4

Laugh

笑

If you're stressed, the last thing you probably feel like doing is laughing. But if you are able to muster up even the smallest chuckle during your day, you'll soon begin to find that the effects of stress slowly slip away.

如果你有压力，很可能最不情愿做的事就是笑了。但是，如果一天中哪怕能微微强笑一次，你很快就会发现压力的影响逐渐消褪了。

When we laugh, the body releases happy hormones called endorphins, which actively counteract the blood-boiling chemicals that are produced when stress hits home9. Laughing allows us to take in a momentous supply of fresh oxygen from the air, stimulating the muscles and providing our system with some healthy shock treatment that eases tension brought on by stress.

笑的时候，身体会释放出叫作内啡肽的快乐荷尔蒙，有效抵抗被压力攫住时产 生的让人热血沸腾的化学物质。笑能让我们从空气中吸入大量新鲜氧气，激发肌肉的活力，为人体提供某种休克治疗， 缓解压力带来的紧张。

If you ever begin to experience that oh-so-familiar feeling amplifying inside you, take a break to flick through some online joke sites, watch some funny YouTube clips, or scroll through some old photos of you and your family/ friends that always cheer you up. Laughing is something we need to do every day to stay healthy, and is great way to keep the nasty effects of stress at bay.

如果察觉到那种熟悉的感觉在体内膨胀，可以休息一下，浏览一下讲笑话的网站，到YouTube 上看几段滑稽视频，或者翻弄一下总能让自己会心一笑的与亲友的合影。笑是我们为保持健康每天都要做的事，是遏制压力的恶劣影响的好方法。

5

Friends

朋友

Surrounding yourself with the people you love can ultimately be half the battle to combating stress. Even the most confident people feel most comfortable when in the company of others that they've come to know and love, and whilst going out to meet new guys and girls often has great results in the long-term, it can often be a difficult and mildly stressful experience initially.

与自己所爱的人在一起，就算与压力的战斗成功了一半。甚至最自信的人，有熟识、喜爱的人相伴时，也会感到十分惬意。尽管从长远来说，外出结交新的同性和异性朋友效果往往很好，但是，一开始却常常有困难和轻微压力。

If you ever catch yourself with your chin in your hands and a throb in your head, reach for the phone, ring someone you love, and arrange to do something fun. Even sitting at home with a cup of tea and a friend can really help to relieve high levels of stress as it focuses your mind onto something you love. What's more, it gives you a perfect outlet to vent some frustration. After all, that's what friends are for.

一旦意识到自己开始手托下巴，脑袋发胀了，就该拿起电话，给喜欢的人打过去，安排点儿什么有趣的事情做。甚至坐在家里和朋友喝喝茶对缓解压力也很有帮助，因为你在专注于自己喜欢的事情。更重要的是，这给了你一个排解沮丧情绪的完美通道。朋友的作用，不管怎么说，就在于此吧。

6

Sleep

睡觉

More recently in society, the human body has been forced to adapt to being constantly surrounded by moving images. Of course, this wasn't always the case, and the constant exposure to glowing screens is in fact able to generate stress given how it prevents us from sleeping correctly.

近来在生活中，人体不得不经常适应无处不在的活动影像。当然，以前情况并不总是这样的。实际上这也能够造成压力，因为长时间面对发光屏幕会妨碍我们的正常睡眠。

Basically our lives are balanced by circadian rhythms—a set of strict patterns that the body operates by so that we can eat, sleep, rest, play and function without feeling constantly drained. Ultimately, high exposure to glowing screens disrupts our circadian rhythms, meaning that when it's time to hit the sack, the body doesn't necessarily feel ready to shut down.

基本说来，使我们的生活保持平衡的是昼夜节律——一套严格的模式，人体借此得以运转。这样，我们才能够吃饭、睡觉、休息、玩耍、运作，而不觉得筋疲力尽。说到底，过多面对发光屏幕会打乱我们的昼夜节律，就是说， 到了该睡的时候身体却未必乐于安然入睡。

Sleep is absolutely essential for avoiding high stress levels. Everyone needs good amounts of rest, and by remaining glued to a computer screen for the entire day without taking a break, your body will suffer the consequences, and stress will rise as a result. Take frequent breaks away from the screen, get some sleep, and see your stress ease up.

睡眠对于规避高压力绝对必要。人人都需要充分的休息。盯着电脑屏幕一整天不休息，身体就会受到影响，结果就是压力增大。时常离开屏幕休息一下，睡会儿觉，就能使压力得到缓解。

（选自《英语世界》2017年第12期）

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