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10个放松的小巧门

时间:2011-01-11 18:30 点击:
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当我写下这篇文章时,我正要结束疯狂的一周,因为我要在去佐戈岛度假之前,把事情都安排妥当。当你阅读这篇文章的时候(如果刚好是在7月27号左右),我应该已经彻底清凉(但仍然很热)地享受着假期。想到这个,我决定将可以做的事情写下来,抛掉压力,彻底放松。

 

压力是现在比较流性的一句时髦词儿。压力与焦虑之间有着某些相似和联系--都可能导致不愉快、严重后果。当我们感到压力的时候,经常觉得情况无法控制,而这将打击我们的自信心。


所以尝试以下十条放松建议,让心情更轻松,更好地控制情况吧!

1. 休息一下,将压力沉重的情况放在一边。如果你在工作,去跑个腿儿或散个步。短短几分钟就可以让你变得更清醒,而步行会让你的身体摆脱压力。

 

2. 停下你现在做的事情,做点其它的事情。有时候,它能帮助你以更放松的心情回到之前充满压力的任务中去,而不是怀着忍耐再忍耐的烦躁情绪。如果你在家里和小孩子们在一起,最好是在他们和你感到难过的时候,停下手头的工作,一起出去做点其它什么事儿,让心情冷静下来。

 

3. 在工作的时候听休闲音乐。听古典音乐或自然音乐有助于降低心跳频率和舒缓呼吸。人们常常反映听过舒缓的音乐后,心情觉得放松。养成在音乐环境下工作的习惯,能帮助你放松。

 

4. 每天有规律地休息。花5-10分钟,阅读一些振奋精神或幽默的读物,或和朋友聊聊天。小憩一下能防止身心疲惫,而压力的主要来源就是身体和心灵上的疲乏。

 

5. 锻炼自己的感受力。感受力是如今很受重视的一项能力。这是有助于减少压力和消沉情绪的一项技能。学习放松技巧是开始锻炼感受力的一个好方法。你会逐渐开始留意你的身体以及放松带来的微小变化,你对细小变化的观察能力将有所提高。开始的时候每天花上5分钟,努力观察视线中的变化、倾听声响以及身体的感受。你可以通过冥想的方法锻炼感受力。

 

6. 改变你的注意力。随着人们感到越来越多的压力,他们的注意力集中在他们认为的压力来源上,并忽略其它的信息。写下一天中你觉得有益的事情。写心情日记。

 

7. 洗热水澡或淋浴。这将有助于放松压力导致的肌肉紧绷。

 

8. 写下你忧虑的事情。在你感到忧虑的时候是很难放松的。一旦你写下烦恼的事情,看看你对这些事情能做什么。你是否能采取某些行动解决问题或你只是在忧虑超出你控制范围的事情。忧虑是一种习惯,通过学习有效的放松技巧可以克服这种习惯。

 

9. 用前瞻性的眼光看待问题。问自己“事情有多重要?”“一年后,它会多重要?”当我们对重要性加以审视时,会发现许多让我们感到压力的事情其实是不重要的。

10. 放缓你的呼吸,并刻意地放松身体,快速达到效果。如果你已经学会的许多放松的方法,可在需要的时候加以使用,这招将是最简单的一个。今后,我还会总结更多的放松技巧,和大家分享。

译文:10个放松的小巧门

As I write this I’m ending a frantic week trying to get everythingtogether before we go on holiday (vacation) to Gozo. As you read this(if its around 27th July) I should be totally chilled (but also veryhot!) as I relax on holiday. So with that in mind I thought I’d write aquick checklist of things you can do if to keep stress at bay and feelmore relaxed.

Stress is a bit of a fashionable buzz word. Thereare similarities and links between stress and anxiety - both can leadto unpleasant, disabling symptoms. When we feel stressed we often feelout of control of the situation - which undermines our self confidence.

So try these ten easy relaxation tips to feel more relaxed and in control.

1.Take a short break and leave a stressful situation. If you are at work,offer to run an errand or go for a short walk. A few minutes away canhelp you think clearly and the walk will get rid of some of the tensionin your body.

2. Take a break from the activity you are workingon and do something different. Sometimes it helps to come back to astressful task later when you feel more relaxed instead of persevering.If you are at home with small children it is often better to stop whenthey, and you, become frustrated and take some time out to do somethingelse so everyone can calm down.

3. Listen to relaxing musicwhile you work. Listening to classical or nature music has been shownto lower heart rate and slow breathing. People often report feelingcalmer after listening to calming music. Develop the habit of playingmusic in the background while you work for easy relaxation.

4.Take regular breaks during the day. Spend 5-10 minutes to readsomething uplifting or humorous, or chat with a friend. Small breakshelp to prevent your mind and body from becoming fatigued, a majorsource of stress.

5. Practice mindfulness. Mindfulness is theability to be fully aware of the present moment. It is a skill thathelps to reduce stress and depression. Learning relaxation techniquesis a good way to start learning mindfulness. As you gradually becomemore aware of your body and subtle changes that occur with relaxationyour ability to notice small changes will improve. Start by spending 5minutes a day just sitting in the quite noticing the sights, sounds andbodily sensations you are having. You can also learn mindfulnessthrough meditation techniques.

6. Change your focus. As peoplefeel more stressed their attention becomes focused on what they believeto be the cause of their stress and they ignore other information.Write down the things that were good about the day. Keep a gratitudejournal.

7. Have a hot bath or shower. This will help to get rid of the tension in your muscles which is a normal result of stress.

8.Write down the things that are worrying you. If you are worried it isvery difficult to relax easily. Once you have written them down thensee how much control you have over them. Can you take any action tosolve the problem or are you worrying about things that are out of yourcontrol. Worry is a habit that can be helped by learning effectiverelaxation techniques.

9. Keep things in perspective. Askyourself ‘how important is it?’ ‘How important will it be in a year’stime?’ Many of the things that cause stress are not important when welook at the big picture.

10. Slow your breathing andpurposefully relax your body for quick results. This will be easier ifyou have learned easy relaxation methods that you can use when you needthem. I’ll add more relaxation techniques in a future post.

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