双语阅读：8种减压的方法

8 Ways to De-stress

双语阅读：8种减压的方法

Melissa Ambrosini

翻译：Dolcerena（自1301张佳佳）

Stress causes your body to release cortisol, a natural steroid hormone. This process puts your body into 'fight or flight' mode preparing the body for whatever triggered it. Over time,this is not a good state to be in. While cortisol is an important and helpful part of the body's response to stress,

it's vital that the body's relaxation response be active so that it can return to normal following a stressful event.

压力导致了你的身体释放皮质醇。这是一种天然的甾类激素。这个过程让你的身体进入非条件反射模式，也就是你的身体受到刺激后由脊柱来作出反应。随着时间的流逝，保持这样一个状态并不好。既然皮质醇是人体响应紧张和压力的重要而有效的物质，让身体得到放松的响应对于在紧张的环境下让身体回到正常模式是至关重要的。

In today's high-stress culture, often your stress levels don't have enough time to recover. The downside is:High levels of cortisol for extended periods of time have been shown to be seriously detrimental to your immune and digestive systems. High stress levels cause negative reactions such as insomnia and hormone imbalances—just to name a few. This is why, not only for our mental health but our physical health, we need to keep our stress levels down.

在当下的高压环境中，你的压力往往没有足够的时间得到缓解。不利的趋势是：一拖再拖的高皮质醇状态会对你的免疫和消化系统造成极大的伤害。高

度的压力会引发像失眠症和激素失调等等的后果——这仅仅举了几个例子。这就是为什么，既是为了我们的心理健康也是为了生理健康，我们需要缓解压力。

Here are seven of my favourite ways to de-stress each day:

在这里举几个我每天最喜欢的减压方法：

1.M editation

Meditation is a great way to calm your mind and bring you back into

the present moment. The best thing about it is:It's free! You can do it anywhere at any time. All you need to do is sit cross-legged on a

cushion or upright in your chair, car, bus, plane, park bench —

anywhere. Make sure you are comfortable; spine straight, chin

tucked in, shoulders should be down and relaxed.Turn your phone

off and remove any distractions then,sit quietly and concentrate on

your breathing. Slowly breathe in and out through your nose.

Thoughts will come into your mind when you sit still, but when they

do, just gently let the thoughts go and bring your attention back to

your breathing. Repeat this for 20 minutes first thing in the morning

and again just before bed. If you're new to meditation, start with 5-10 minutes and slowly increase the time as your meditation practice

improves.

冥想

冥想是一种平心静气、回到当下的极好的方法。最棒的事：它是免费

的！你可以在任何时间、任何地点做冥想。你只需要盘腿坐在垫子上

或笔直地坐在椅子上，车里，公交车上，飞机上，公园的长凳——哪

里都可以。确保你自己是舒服的；挺直脊柱，收回下巴，两肩要放松

地下垂。把你的手机关掉，屏蔽所有的干扰，然后安静地坐着，将你

的注意力集中在呼吸上。通过你的鼻子慢慢地一呼一吸。当你一动不

动时，思绪会飘在你的脑海中，但当它们要离去时，就让它们轻轻飘

走吧，然后将你的注意力再次转移到呼吸上。在起床之后和睡觉之前

各做20分钟。如果你是冥想新手，那就从5到10分钟开始，然后随着你的冥想能力提升再慢慢加时间。

2.Y oga

Yoga encompasses the body and the breath. So, it's not only a great form of exercise, but it incorporates meditation to slow down and

calm the body and the mind. Try a yin yoga class or take yourself

through a few sun salutations each morning. There are loads of free yoga resources online (no excuses!). Try to get to your favourite yoga class three or four times a week to really reap the benefits. Schedule it in your diary to make new priorities happen.

瑜伽囊括了身体和气息。所以这不仅是一种绝佳的锻炼方式，也与冥

想协调着让身体和心智慢下来、静下来。尝试一门阴瑜伽课程（阴瑜

伽:强调整个身体的放松，清空一切杂念并结合缓慢自然的呼吸，长时间的动作保持）或者在每天早上时让自己浸润在阳光里。大量的免费

瑜伽课程都可以在网上找得到（别找借口！）。尝试着每周三、四次

和你最喜欢的瑜伽课一起度过，这样你才能真正收获益处。在你的日

程本上规划好，你又有新的要做的事情了。

3.G et in touch with nature

Kick off your shoes and walk barefoot along the beach or in the park.

Feel the sensation of the earth beneath your feet.Leave your iPod,

phone, and watch at home and take the time to connect with Mother