15种随时随地轻松减压的方法
2012-06-08 10:44:37   来源:译言网   评论:0 点击:

Soothe away stress with these do-anywhere tension tamers.压力的舒缓方法辅以情绪控制,让你无论身处何地都能倍感轻松。Office Mini MassageTake the sting out of a stressful afternoon w...
Soothe away stress with these do-anywhere tension tamers.

压力的舒缓方法辅以情绪控制,让你无论身处何地都能倍感轻松。

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.

办公室里的小按摩

烦躁的下午,用30秒的小按摩把烦恼赶出身体。把手肘放在桌上,把拇指放在鼻梁两侧的眉毛下方,把头的重量放在大拇指上10秒钟。然后用拇指和食指轻按眉骨周围。每按一次,向外移一些,不断的按,从眉毛的这边到那边都要按到。

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.

给自己的大脑放个假

当你想要减压的时候,你总想着要给自己放个假,那就闭上眼睛吧,想像自己正处于一个轻松的环境当中,比如海滩上,群山中,或者在一个舒适的房间里。注意你所处环境里的每一个细节,你能看见什么,闻到什么?想象中的画面越生动,你的身体将放松的越彻底。

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

与其坐在桌前或站在厨房里狼吞虎咽地吃午餐,不如花十分钟享受一顿营养餐。在开吃之前先享受食物的香味,细嚼慢咽,尽情品味食物的美妙滋味。让你的感官控制身体,给大脑一个喘息的机会。有什么比享受美食更美好的事呢?绝对比对着电脑做表格更有趣。

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.

持咒禅定

在西方人眼里,咒文祷告和名言警句和目标宣言没什么区别。而人们念咒祷告以求得心灵的安宁已有上千年的历史了,其实我们谁都能用一些这样的方法。选择一些有意义的和谐悦耳的词句,比如“爱”,“平和”或“阿门”等一些能引起你内心共鸣的词,当你需要一些温和的心理暗示的时候,在心里或嘴里不断重复这些词,能帮助你平静下来享受这一时刻。

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.

开一瓶红酒

很多时候问题不能仅仅靠嘴来解决,而有时将你对事物的看法尽情抒发却是一个很好的减压方式。这样你能把困扰着你的事物赶出大脑,制止自己再沉沦其中,从而能开始向前看。你可以和朋友们聚个会,向他们说说你的烦心事,而当你作为聆听者的时候,也不要表达同感或提出建议,而只是做一个认真的听众。如果你实在不想和别人分享的话,可以写在日记里吐露心声。

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.

量力而为

世界级的旅游家给出了极好的建议:一旦你整理好行囊,扔掉三件物品。扔掉那些你用不到的,你剩下的衣服就不会因为空间不够而变皱而你也会有放纪念品的地方了。当你倍感压力时,看一看你的待办事宜然后勾出三件事,把它们顺延到下周或者放弃那些不必要的事。这样做能帮你留出时间去处理那些突发事件或者留出一下午的时间来做一些你喜欢的事。

  
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

花点时间去感恩那些应该被感谢的事物,并付诸行动一条一条写下来,比如早餐时喝的温暖身心的那杯咖啡,老公想方设法使你发笑的举动,亦或是这篇透彻的蓝天,没有什么事是小事,只要我们用心去关注,任何事都是大事件。如果我们多去关注那些积极的事物我们能使自己的正面情绪不断累积增长。

 

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,现在尝试做一个深呼吸,深深的吸一口气,沉气于丹田,然后再完全的呼出来,毫无保留的呼出来。这个简单的动作能暂停应激反应,使你的身体调整到放松的状态,使你不再容易愤怒并且思维更加清晰。生活中,在你面对任何事件时,先做一个深呼吸,然后你会感觉到你的不同反映。

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

你知道吗?即使是再淘气的孩子在午睡以后也会变成小天使的。让自己好好休息一下,哪怕只有五分钟。拿两个硬枕,屈腿跪坐在地上,把大脚趾交叠在一起,打开膝盖,把枕头夹在两腿之间,整个上身放在枕头上,把头放到一边,然后深呼吸,每呼一次气就能释放一些压力。几次呼吸后,将头放在另一边,接着做。

 

  
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.

找寻你内心的“女神”

在任何你想要停下来的时候,做一下这个舒缓身心的瑜伽动作吧,你会有焕然一新的舒适感。坐在地上,在身体后方一英尺的地方放一个硬枕,弯曲膝盖,将你的脚底相对,然后向后躺在枕头上,把手放在肚子上然后开始深呼吸直到你觉得放松下来为止。最后将身体侧向一边然后缓缓起身坐直。这个姿势被称为“女神式”。(PS:非图中姿势)

  
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.

走禅

生活有些时候就像“我爱露西”这部电视剧里的糖果工厂那一集中的运输带一样,一刻不停。我们可以通过走禅来减慢生活节奏。走20步,越慢越好,仔细感受你的每一寸移动,感受你的每一次呼吸,以及你周围的声音和气味,这样做能使你感受到每一步所带来的奇妙感受。

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.

跟着你的直觉走

每个人都拥有直觉,只是当我们的生活排的满满的时候,直觉无法施展拳脚。有时,没有特定目的地,随处走走能使你找回你的直觉。无论何时,都问问自己应该走哪条路,然后跟随着感觉走。你会享受这一路的风景,为你最终到达的地方而感到欣喜。

 

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.

吐真药

找一天装作好像喝下了吐真药一样的把藏在心里的那些真实想法一吐为快。这样做并不是为了要惊天动地的说出一些比如“我暗地里一直在恨你”之类的话,而是用一种友爱的方式表现真诚。比如对于一个勉强答应的约会,表达自己真实的感想“这周末我很想赴约和你一起吃晚饭,但是我真的很累需要休息,我们以后再约吧。”这是个再好不过的,起效极快的减压方式了

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,这些人呐!”

你注意过自己的情绪的释放方式吗?如果再遇见蛮横的司机拦住你的去路,同事发来一封傲慢无礼的电邮,或者被家里孩子的滑板绊倒的时候,试着说这些话:“哎,这些人呐”这句话能提醒你,那些让你生气的都是人,人都会犯错,这样也许你就可以去原谅了,能使你很好的压制怒气,或引发你的同情心。这句话不错吧?

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

一天里我们所做的所有事情中,有多少是我们真正喜欢的呢?不如花些时间和自己喜欢崇拜的人在一起,和他们在一起的时光能使你感觉很棒。我们都需要身边的人作为自己的榜样,和你的榜样们在一起能使你铭记那些对你来说最重要的事。如果你们不能面对面的交流,你们也可以打电话或通信。


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

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