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译文精选:不再焦虑的5个妙招

2015-02-12    来源:yeeyan.org    【      美国外教 在线口语培训

不再焦虑的5个妙招
Stop an Anxiety Attack in 5 Simple Steps

【原滋原味双语阅读】

Have you ever wished you could retrain your mind? Anxiety attacks are as much a mental phenomenon as they are physical. Fortunately, there are several practical ways to stop an anxiety attack before it takes over. Once learned, these basic methods can be utilized to quell anything from minor stress to extreme panic.
你曾希望重新塑造自己的大脑么?焦虑发作既是心理现象,也是生理现象。庆幸地是,还有几招实用的方法可以及时制止焦虑症的发作。一旦学会,这些基本方法可以解决任何焦虑症,无论是轻微的压力还是极端的恐惧。

1. Breathe Correctly
    正确呼吸

The single most important thing to know if you suffer from panic attacks or general stress is proper breathing. When we panic, our bodies naturally begin to take in air incorrectly. The more inefficiently you breathe, the worse you panic, and a vicious cycle begins where you seem to lose control.
了解恐慌或是普通压力的最重要的事情便是正确呼吸。当我们倍感恐慌时,身体在吸气时便会发生错误。愈是不能有效呼吸,愈会变得惶恐不安,这样便会进入似乎无法控制的恶性循环中。

As a rule, if only your chest and shoulders are rising, you are breathing in a way that worsens stress. Make sure that when you breathe, your abdomen is expanding. When anxious, this may feel unnatural, or even like you are making things worse. Keep doing it anyway, and after several minutes your nervous system will start to shift out of sympathetic mode.
一般而言,只要你呼吸时是在提升自己的胸部和肩膀,那么你的呼吸方式就是在加重压力了。要保证呼吸时自己的腹部在扩张。感到焦虑时,这种方法可能让你感觉不自然,甚至会感觉情况愈加不妙。不管怎么样,要坚持这么做,几分钟之后,紧张的神经会退出这种交感神经系统。

The other important thing to remember is that your exhales should be longer and slower than your inhales. Inhale through your nose, and exhale through your mouth. Again, this might feel difficult to manage when anxious, but be persistent. Some doctors recommend making the “shhh” sound when exhaling, as it slows your breath down naturally.
另外要铭记的重要事项是,呼气时要比吸气更长更慢一些。从鼻子里吸气,从嘴巴呼气。是的,人在焦虑时会感觉很难掌握,但一定要坚持。一些医生建议在呼气的时候发出“嘘”的声音,因为这样可以使你的呼吸自然变缓。


 

2. Control Your Thoughts
    控制自己的思想

Have you ever made a phone call only to be put on hold? There’s the waiting, the boring elevator music, and no one to talk to. The experience has quite a sedative effect. This is the atmosphere you should cultivate in your mind. You must put it on hold.
你有没有拨通了电话却被置于等候的遭遇?那是漫长的等待,电梯里放着的无聊音乐,也没有人可以说话。这样的经历会达到镇定的效果。应该将这样的氛围灌输在自己的脑海里,且必须先把事情搁置一旁。

Meditation techniques and anxiety reduction techniques are one in the same. If your anxiety comes from constant ruminating or worrying, the most important thing for you to do is STOP. Stop thinking. Stop internally talking to yourself.
冥想和减少焦虑的方法大致上是一样的。如果焦虑来自于不停的沉思或是忧心,那么最重要的便是停止:停止思考,停止自言自语。

You may experience many intrusive thoughts, and you may feel like you are too panicked to have any control. Again, consistency is key. Meditation gurus tell us that we must keep bringing our mind back to blankness each time it wanders. It works the same way for anxiety attacks.
或许曾有自己的思维被打扰的经历,感到恐慌不已而难以自控。还是这样,坚持是关键。冥想大师告诉我们,当思想每每处于游离状态时,要把大脑放空。焦虑症来袭时,此法也同样适用。

So pretend you are the phone operator and your mind is the unruly customer, refusing to be put on hold. Do what all of our insurance companies would do, and leave it on hold.
故假装自己是那个电话接线生、大脑则是拒绝等候难管教的顾客。做保险公司所做的事儿,把这些都搁置一旁。


 

3. Relax Your Body
    使身体放松

Tension is linked to stress and anxiety. Wherever you are, try to find the most comfortable and relaxing position available. This may be lying down, sitting in a chair, or standing up. Whatever feels comfortable, do it. You should obviously avoid anything strenuous that increases your heart rate, like climbing stairs.
紧张与压力和焦虑息息相关。不论身在何处,试着找到一处令自己感到最舒服和放松的地方,可以躺下来、坐在椅子上,或是站起来。自己怎么感到舒服便怎么做。应该避免做明显使你心跳加速的紧张事儿,比如爬楼梯。

Move your shoulders around to loosen them. Try to go through your body from head to toe, and focus on relaxing each muscle group individually. If you are wearing anything restricting, especially tight belts, remove them. Stretching is also helpful as it contributes to a loose, relaxed feeling that will stifle anxiety.
转转肩膀,放松。试着从头到脚放松每块肌肉。要是穿戴了什么紧身的东东,尤其是紧身腰带,重系一下。伸展运动也是大有裨益的,因为可以使情绪放松,赶走焦虑。


 

4. Consider Your Environment
    考虑自身的环境

For some of us, environmental triggers are the main cause of panic. Unfortunately we can’t always control our environment. Popular fears like crowds, heights, and public speaking are sometimes unavoidable.
对于我们中的一些人来说,环境是引发恐慌的主要因素。很遗憾,大多数情况下我们无法对所处的环境加以控制,有时,人群恐惧症、恐高症和对公众讲话怯场很常见,有时候难免。

People who suffer from anxiety often have sensitive nervous systems, meaning they are greatly impacted by their environment. When in doubt, you should seek out fewer people, less noise, and less stimulation.
深感压力的人常常神经紧张,这意味着他们深受环境的影响。对事情持有怀疑时,应该找个人少而更为安静且不太刺激的地方。

Try to mold your environment into a place where relaxation is possible. This is different for everyone, so you need to consider what makes you feel safe and comfortable. If candles relax you, light them. If showers relax you, get naked and hop in. If you are stuck at work, asking for a 15 minute break and a change of scenery might be best. Do not get naked at work.
努力将自身的环境塑造成一个轻松的场所。这对每个人来说各有千秋,因此需要想想可以令你感到既有安全感又舒服的东西。如果蜡烛能够让你放松,那就点燃蜡烛。若是冲澡可以放松,那就赤身淋浴一番。若是在工作上感到不能得心应手,那就休息15分钟,换个场景便会有所裨益。工作的时候不要喜/怒形于色。


 

5. Ask for Help
    寻求帮助

While some people prefer solitude, you may feel better in the presence of others. Any kind of internal thinking could worsen panic. So try asking a trusted friend or family member to talk to you. This will bring you out of your head- the worst place to be during an anxiety attack.
虽然一些人更愿意独处,但自己处在人群中会状态更好。任何自我的看法都会加剧恐慌,因此找自己最信任的好友或是家人倾诉。这会让你从独自沉思中解脱出来——焦虑时自己闷着再糟糕不过了。

When someone talks, keep forcing yourself to think about what they are saying. Even if it seems impossible, keep bringing your attention back to whatever they are talking about and join in as best you can. When your mind is focused on something external, you become preoccupied and the panic may begin to subside.
有人说话时,要时刻强制自己思考他们所说的内容。即使这似乎是不可能的事儿也要将自己的注意力转回到他们的谈话中去,并尽自己所能参与其中。当思维强制性地关注外界的事物时,你便会集中精力,而惶恐也会开始减少。

Sometimes focusing on the panic and having others try to calm you down only keeps your attention on it. This might worsen your fixation or feeling that something is “wrong.” Instead, try to create an atmosphere of normalcy, and ask your friends or family to do the same while they help occupy you.
有时将注意力集中在恐慌本身且寻求他们使自己平静下来只会使自己更在意恐慌。这可能会愈加使自己的处境糟糕,或是加剧“哪儿出了问题”这样的情绪。相反,应试图建立处于正常状态的氛围,并找好友或是家人在帮你转移注意力时也这么做。

Conclusion: You Got This
结论:你明白了吧。

Ultimately, you control everything. Your body panics because you indicated that something was wrong. As soon as you convince your body that nothing is truly wrong, it will revert back to normal. The same goes for your mind. It faithfully does what you tell it to do.
最终,你控制了一切。身体感到恐慌是因为自己觉得哪儿不对劲。只要说服自己的身体,一切都没问题时,身体便会恢复至正常状态。这也同样适用于大脑。它忠诚地执行你的命令。

An anxiety attack is a battle of wills- with yourself. If you don’t give in to fear and relentlessly do the 5 things above, you will win the battle every time.
焦虑发作是一场意志的较量。如果不向恐惧妥协并坚持不懈地执行以上5个妙招,那么你就会在每次的较量中获胜。

【来自:lifehack.org 作者: Brianna Johnson 译者:Sunny199009】



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