壓力大，焦慮、失眠怎么辦？(視頻)
作者：跳跳虎(譯文注釋)
來源：videojug
2010-06-30 17:20
Stress is a fact of life but there are a number of ways you can alter your lifestyle to cope better with stress. VideoJug have given you the best tips on how to change your life and reduce stress.
生活中處處充滿了壓力，但有很多方法能夠改變你的生活方式，讓你更好地應(yīng)對壓力。Videojug教你幾條妙招，改變你的生活，緩解你的壓力。
Step 1: Exercise
Pressure and anger releases adrenaline into the body. Physical exercise can reduce this and instead releases "good mood" or "happy" hormones into your brain. You don't have to be a gym fanatic to stay fit and healthy, even just 10 minutes walking 2 to 3 times a day is enough to build stamina. Getting enough exercise will also help you to sleep better.
Pressure and anger releases adrenaline into the body. Physical exercise can reduce this and instead releases "good mood" or "happy" hormones into your brain. You don't have to be a gym fanatic to stay fit and healthy, even just 10 minutes walking 2 to 3 times a day is enough to build stamina. Getting enough exercise will also help you to sleep better.
1.生命在于運動
壓力和怒火能促使體內(nèi)腎上腺素含量上升。體育鍛煉能夠促使大腦內(nèi)產(chǎn)生“好心情”、“快樂”的激素，將體內(nèi)的腎上腺素取而代之。你不必成為一個體育迷，只需每天進行2到3次的10分鐘散步，就足以保持活力和健康。進行適量的體育鍛煉也能促進睡眠。
壓力和怒火能促使體內(nèi)腎上腺素含量上升。體育鍛煉能夠促使大腦內(nèi)產(chǎn)生“好心情”、“快樂”的激素，將體內(nèi)的腎上腺素取而代之。你不必成為一個體育迷，只需每天進行2到3次的10分鐘散步，就足以保持活力和健康。進行適量的體育鍛煉也能促進睡眠。
Step 2: Sleep and Rest
Sleep and rest are essential to survival as your brain won't function properly if it's sleep-deprived. If you start skipping sleep or waking frequently, this has a cumulative effect, and the worry of losing sleep can often cause its own stress. Try getting into a routine of going to bed and waking at the same time for one week and you'll notice the difference. Try meditating in bed for 5 minutes before you fall asleep to help clear your mind.
Sleep and rest are essential to survival as your brain won't function properly if it's sleep-deprived. If you start skipping sleep or waking frequently, this has a cumulative effect, and the worry of losing sleep can often cause its own stress. Try getting into a routine of going to bed and waking at the same time for one week and you'll notice the difference. Try meditating in bed for 5 minutes before you fall asleep to help clear your mind.
2.睡眠和休息要充足
如果缺乏睡眠，大腦就不會正常運作。因此，睡眠和休息對我們來說十分重要。如果你開始失眠或者睡不踏實，常常在睡覺時醒來，這是有積累效應(yīng)的，而擔(dān)心睡不著常常又會給你造成精神緊張。用一周時間嘗試一下，養(yǎng)成一個固定的作息習(xí)慣，每天按時睡覺和起床，你就會發(fā)現(xiàn)自己的睡眠有所改善的。在睡前試著花5分鐘在腦子里盤算些事情，理清自己的思維。
如果缺乏睡眠，大腦就不會正常運作。因此，睡眠和休息對我們來說十分重要。如果你開始失眠或者睡不踏實，常常在睡覺時醒來，這是有積累效應(yīng)的，而擔(dān)心睡不著常常又會給你造成精神緊張。用一周時間嘗試一下，養(yǎng)成一個固定的作息習(xí)慣，每天按時睡覺和起床，你就會發(fā)現(xiàn)自己的睡眠有所改善的。在睡前試著花5分鐘在腦子里盤算些事情，理清自己的思維。
Step 3: Diet
Try not to skip meals. Missing out on food will leave you feeling tired and irritable. Eat smaller meals more frequently to ensure your energy levels remain high. Make sure you have enough vitamin B complex, C and E in your body. These help with mental activity, cell repair and fighting infection. And try to keep your body hydrated with 2.5 litres of water per day. Although this doesn't have to be in one dose!
Try not to skip meals. Missing out on food will leave you feeling tired and irritable. Eat smaller meals more frequently to ensure your energy levels remain high. Make sure you have enough vitamin B complex, C and E in your body. These help with mental activity, cell repair and fighting infection. And try to keep your body hydrated with 2.5 litres of water per day. Although this doesn't have to be in one dose!
3.規(guī)律飲食
盡量不要該吃飯了不吃飯。不吃飯會讓你感到疲倦、易怒。每餐少吃點兒，多吃幾頓，保證身體精力充沛。確保攝入足夠量的復(fù)合維生素B、維生素C、維生素E。這些維生素有助于維持大腦活動、促進細(xì)胞修復(fù)以及加強免疫。每天喝2.5公升的水，當(dāng)然，并不需要一次喝完。
盡量不要該吃飯了不吃飯。不吃飯會讓你感到疲倦、易怒。每餐少吃點兒，多吃幾頓，保證身體精力充沛。確保攝入足夠量的復(fù)合維生素B、維生素C、維生素E。這些維生素有助于維持大腦活動、促進細(xì)胞修復(fù)以及加強免疫。每天喝2.5公升的水，當(dāng)然，并不需要一次喝完。
Step 4: Alcohol
Don't drown your sorrows at the bottom of a bottle. Excessive alcohol consumption can lead to health and behavioural problems. It can cause lack of sleep meaning you won't have adequate rest and your body will not be able to function efficiently. Moderate alcohol consumption however can help to reduce your stress levels whilst also decreasing your chances of developing coronary heart disease.
Don't drown your sorrows at the bottom of a bottle. Excessive alcohol consumption can lead to health and behavioural problems. It can cause lack of sleep meaning you won't have adequate rest and your body will not be able to function efficiently. Moderate alcohol consumption however can help to reduce your stress levels whilst also decreasing your chances of developing coronary heart disease.
4.飲酒適量
不要借酒澆愁。飲酒過度可導(dǎo)致健康和行為方面的問題。過多飲酒能引起睡眠不足，這意味著你得不到充分的休息，你的身體機能會減弱。但，適量飲酒有助于減小壓力，同時還能降低患冠心病的幾率。
不要借酒澆愁。飲酒過度可導(dǎo)致健康和行為方面的問題。過多飲酒能引起睡眠不足，這意味著你得不到充分的休息，你的身體機能會減弱。但，適量飲酒有助于減小壓力，同時還能降低患冠心病的幾率。
Step 5: Caffeine
Steer clear of using caffeine to stay awake. Excessive caffeine consumption, that's around 6 cups of coffee a day, can be harmful as it increases the heart rate, and this combined with the natural increase in heart rate due to stress has the potential to be very dangerous.
Steer clear of using caffeine to stay awake. Excessive caffeine consumption, that's around 6 cups of coffee a day, can be harmful as it increases the heart rate, and this combined with the natural increase in heart rate due to stress has the potential to be very dangerous.
5.遠(yuǎn)離咖啡因
避免用咖啡因使自己保持清醒。過度攝入咖啡因（如每天喝6杯咖啡）是有害的。因為咖啡因能提高人的心率，外加上由壓力造成的心率提高，會使人的健康受到潛在的威脅。
避免用咖啡因使自己保持清醒。過度攝入咖啡因（如每天喝6杯咖啡）是有害的。因為咖啡因能提高人的心率，外加上由壓力造成的心率提高，會使人的健康受到潛在的威脅。
Step 6: Smoking
Far from acting as a relaxant and aid for mood control, nicotine dependency acts as an aid for stress. If you're a smoker try using healthy coping strategies instead. Stress can enhance the negative effects of smoking on your body more.
Far from acting as a relaxant and aid for mood control, nicotine dependency acts as an aid for stress. If you're a smoker try using healthy coping strategies instead. Stress can enhance the negative effects of smoking on your body more.
6. 吸煙有害健康
香煙可不能充當(dāng)緩和劑，也無助于人控制情緒，相反，對尼古丁的依賴性卻能增加人的壓力。如果你是個煙民，那么去尋找其他緩解壓力的方法吧。壓力能夠加強吸煙對身體造成的負(fù)面影響。
香煙可不能充當(dāng)緩和劑，也無助于人控制情緒，相反，對尼古丁的依賴性卻能增加人的壓力。如果你是個煙民，那么去尋找其他緩解壓力的方法吧。壓力能夠加強吸煙對身體造成的負(fù)面影響。
Step 7: Social Life
Giving yourself a break from the activity which is stressing you is as good a relaxation tool as any. Make sure you make time to meet up with your friends. Catching up on all the gossip and reminiscing about fun times gone by will take your mind off your anxiety and will calm you down to approach tasks in a cool manner.
Giving yourself a break from the activity which is stressing you is as good a relaxation tool as any. Make sure you make time to meet up with your friends. Catching up on all the gossip and reminiscing about fun times gone by will take your mind off your anxiety and will calm you down to approach tasks in a cool manner.
7.社交不可少
從給你造成壓力的活動中脫離出來，給自己點喘息之機，這是最好的放松形式。一定要抽出點時間來見見朋友。侃八卦，回憶過去的快樂時光都能讓你的大腦擺脫焦慮，讓你平靜下來，心平氣和地工作。
從給你造成壓力的活動中脫離出來，給自己點喘息之機，這是最好的放松形式。一定要抽出點時間來見見朋友。侃八卦，回憶過去的快樂時光都能讓你的大腦擺脫焦慮，讓你平靜下來，心平氣和地工作。
Remember maintaining a healthy lifestyle gives you a head-start on beating stress.
記住，保持健康的生活方式能給你戰(zhàn)勝壓力的先機。
Notes：
sleep-deprived: 睡眠不足，缺乏睡眠
a cumulative effect: 積累效應(yīng)
catch up on: 補上；趕完
例如：Staff must stay behind after hours to catch up on their work.
??????? 下班後工作人員需要留下來把工作趕完。
head-start: 搶先起步的優(yōu)勢;有利的開端
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