雙語閱讀：十招抗壓必備常識

你知道遇到壓力時應該怎麼做嗎?下面小編整理了抗壓的十個方法，祝你抵抗壓力。

1 Avoiding situations or things

Avoiding situations or things that cause you to feel anxious only allows them to grow more powerful in your mind. Push yourself out of your comfort zone just a little, and you’ll start to feel more confident. Very often, ‘what if’ worries are unfounded and the reality isn’t so scary after all. Chat to that stranger at the party, you can do it!

1 避免那些導致你感到焦慮的情景或事物

避免那些導致你感到焦慮的情景或事物,只允許它們在你的頭腦中滋生。使你自己逐漸脫離安全區，你會開始感到更加自信。經常的，‘如果......怎麼樣’式的擔憂是毫無根據的，現實畢竟不是如此可怕。在聚會上和陌生人聊天，你能做到的!

2 switch off adrenaline

十招抗壓必備常識

2 轉換腎上腺素

If your heart is racing and your palms are getting sweaty, you need to switch off that adrenaline. Take a deep breath and clear your mind. Maybe go outside for a moment, to a green space if possible. Visualise somewhere peaceful. Don’t try to carry on in a stressful moment if your body is telling you to pause.

如果你的心在賽跑，你的手掌出汗了，你需要轉換腎上腺素。深呼吸理清思路。可能的話去戶外呆一會，找一個綠意盎然的空間。看看平靜的地方，如果你的身體告訴你暫停，不要試着繼續處於緊張的時刻。

3 Being assertive

3 果斷

Being assertive can help you feel more in control of your life, which can alleviate high levels of anxiety. When you feel confident and sure of yourself, you feel calm. Assertiveness isn’t being aggressive. Learn to clearly state how you feel and what you want in any situation.

果斷有助於你感到控制着生活，會緩和高層次的焦慮。當你感到自信並信任你自己，你會感到冷靜。果斷不是好鬥。學着無論在任何情況下清晰地陳述你感覺怎樣，你想要什麼。

4 Talking to friends about your worries

4 和你的朋友談論你的焦慮

Talking to friends about your worries can often be beneficial. Those who care about you can offer insight and support. You may realise that your secret fears aren’t unusual and are shared by other people. The simple act of speaking about anxieties can make them seem more manageable.

和你的朋友談論你的焦慮經常是有益的。那些關心你的人會給予你見識和支持。你會意識到深藏的恐懼是普遍的並被其它人分享。簡單的談論焦慮的說話行爲會使焦慮似乎更加的可管理。

5 relax

5 放鬆

Getting enough sleep, eating well and exercising isn’t just good for your body - it’s important for good mental health, too. Take time out to relax through the day. If you’re feeling overwhelmed by worries, a 10-minute walk can help improve your mood. Yoga is great for reducing stress and allowing you to re-centre.

充足的睡眠，吃好和鍛鍊不僅對你的身體有好處-對精神健康也是重要的。花時間放鬆一整天。如果你感到被擔憂淹沒，十分鐘的散步有助於提高你的心情。瑜伽是一種極佳的減壓運動，使你重新集中精力。

6 avoid wine and cigarettes

6 杜絕美酒和香菸

Wine may seem like the answer to overwhelming feelings of worry, but alcohol can make you feel more anxious. Cigarettes don’t ‘calm the nerves’ either. Try not to rely on self-medicating in this way - it doesn’t provide an escape and very often makes things worse.

酒似乎是淹沒焦慮感覺的答案，但是酒精會使你感到更加焦慮。煙也不會‘鎮靜’神經。試着不要以這種方式自我醫治-它並沒有使你解脫，經常使事情更糟。

7 Give yourself a treat

7 好好款待自己

Give yourself a treat whenever you do something that you find challenging. If you gave a presentation to the office, you deserve an hour’s swimming after work. It’s OK if things don’t go perfectly, try not to expect too much from yourself. You still deserve a break sometimes!

無論什麼時候你做了你覺得有挑戰性的事情好好款待自己一下。如果你在辦公室展現自己，工作後你應游泳一小時。如果事情沒有做到盡善盡美也可以，試着不要期待自己太多。有時你仍需一次突破。

8 relax the body

8 放鬆身體

Stretch and release the tension in the muscles in your neck and shoulders and you’ll feel better right away. ‘Applied Relaxation’ is a technique that therapists use to help people with anxiety disorders. By relaxing the body, you can calm the mind too.

伸展和釋放你的脖子和肩膀的緊張肌肉，你會立刻感到變好。‘應用放鬆’是一門技術，臨牀醫學家用它來幫助有焦慮困擾症的人們。通過放鬆身體，你也會鎮靜頭腦。

9 Cognitive Behavioural Therapy or CBT

9 認知行爲治療方法

Cognitive Behavioural Therapy or CBT has been shown to help many people with anxiety problems. You can find many courses to follow online. Mindfulness – where you learn to pay attention to the present - can also help reduce worries, and is worth exploring.

認知行爲治療表明這種方法有助於許多有焦慮問題的人們。你會發現許多需要在線學習的課程。思考-學着注意現在-也有助於減少焦慮，並值得探索。

10 speak to your GP

10 資詢一下醫生

If your anxiety is constant or affects your ability to enjoy life, speak to your GP. They may be able to offer treatment, such as counselling, group therapy or CBT sessions, or prescribe drugs if necessary, such as anti-depressants or beta blockers. Don’t suffer in silence – many people struggle with anxiety and asking for help is the first step to getting better.

如果你的焦慮是持續的或者影響了你享受生活的能力，資詢一下醫生。它們可能提供治療方案，例如資詢，結對治療或CBT會議，如果必要的話開藥，例如抗抑鬱或beta阻抑藥。不要安靜的忍受焦慮-許多人和焦慮抗爭，尋求幫助是變得更好的第一步。