舒緩壓力的好方法

    Is there an antidote to anxiety? "I'm very frightened," said Julie White. But she has a remedy: the stretching and deep breathing of yoga. The practice is so calming that after the terror upgrade, White made an upgrade of her own--from one class a day to two. she says, "Yoga is my tranquilizer."

    我們有沒(méi)有對(duì)付焦慮的良藥呢？"我非常害怕，"Julie White說(shuō)。不過(guò)，她有應(yīng)付之道：瑜伽術(shù)的肢體伸展和深呼吸。這一練習(xí)可以使她平靜下來(lái)，效果極佳，以至當(dāng)恐怖升級(jí)以后，White將她的練習(xí)也升了級(jí)--從一天一次課到一天兩次。她說(shuō)："瑜伽是我的鎮(zhèn)定劑。"

    You may find the lotus pose hopelessly warm and fuzzy in the face of terror. But there are a host of activities, from working out to going for a massage, that can temper the anxiety. Many of these techniques have been used for decades, if not centuries; now advances in science are showing they can reduce the hormones associated with stress and even affect brain activity. The common trait among all: maintaining control and recognizing that our concerns are a natural response to the world we live in.

    你可能會(huì)覺(jué)得，面對(duì)恐怖，打蓮花坐不會(huì)有效果。但是很多活動(dòng)都可以緩解焦慮，從鍛煉到按摩。這些技巧有很多已使用了幾十年，甚至數(shù)百年；現(xiàn)在，隨著科學(xué)的進(jìn)步，它們能減少與焦慮有關(guān)的荷爾蒙含量，甚至能影響大腦活動(dòng)。所有這些方法的共同點(diǎn)：保持控制，并認(rèn)識(shí)到擔(dān)心只是我們對(duì)我們所生活的這個(gè)世界的一種自然反應(yīng)。

    The first step toward combating fear is identifying it. Keep in mind that headaches, stomachaches, sleeplessness and rapid heartbeat are all symptoms of anxiety. Confront the emotion head-on by naming it, even saying, "I feel fear about this," says Saki Santorelli, executive director of the University of Massachusetts Medical School's Center for Mindfulness. Acknowledging anxiety makes us less passive, less vulnerable and, as a result, more able to cope.

    要與恐懼斗爭(zhēng)，首先要認(rèn)識(shí)恐懼。要記住頭疼、胃疼、失眠和心跳加速都是焦慮的癥狀。麻省大學(xué)醫(yī)學(xué)院心神貫注研究中心執(zhí)行主任Saki Santorelli說(shuō)，應(yīng)該通過(guò)說(shuō)出來(lái)，甚至通過(guò)說(shuō)出"我害怕這個(gè)",來(lái)勇敢地面對(duì)這種感覺(jué)。承認(rèn)焦慮可以使我們變得更積極、更堅(jiān)強(qiáng)，因而也就更能對(duì)付它。

    Understand that fear is a component of stress, the complex fight-or-flight response ingrained in us since the cave days. When we're confronted with danger, epinephrine （adrenaline） starts pumping, the heart speeds up, blood pressure increases, breathing quickens.

    要明白恐懼是壓力的一個(gè)組成部分，它是一種與穴居時(shí)代俱來(lái)的"要么對(duì)抗，要么逃跑"的復(fù)雜反應(yīng)。當(dāng)我們?cè)庥鑫ｋU(xiǎn)時(shí)，腎上腺素就會(huì)大量分泌，心跳加速，血壓升高，呼吸變快。

    One of the most efficient ways to reduce stress is to focus inward on one thing we can effectively control: our own breath. At the Mind/Body Medical Institute, participants elicit a "relaxation response," repeating a word - anything from "om" to "Hail Mary"--silently as they exhale. In numerous studies, Benson has found that the practice leads to lower blood pressure, slower breathing and an overall calm.

    減輕壓力最有效的辦法之一就是將注意力集中到我們可以有效控制的東西上--我們自己的呼吸。在頭腦-身體醫(yī)學(xué)院，參加者通過(guò)呼氣時(shí)反復(fù)輕聲默念一個(gè)單詞（任何單詞，可以是"om"或"Hail Mary"）,來(lái)達(dá)到一個(gè)"放松的反應(yīng)".通過(guò)許多次研究，Benson發(fā)現(xiàn)該練習(xí)可以使參加者血壓降低，呼吸變緩，從而達(dá)到全身的平靜。

    Richard Davidson at the University of Wisconsin-Madison recently found that a form of meditative breathing pioneered at the Center for Mindfulness can affect the brain. In a small, soon-to-be-published study, Davidson took brain images of 25 members of a biotech firm who practiced meditation six days a week for eight weeks. He found increased activation in the left side of the prefrontal part of the brain, an area associated with lower anxiety, positive emotion and inhibition of the amygdala, the brain's fear center.

    最近，Wisconsin-Madison大學(xué)的Richard Davidson發(fā)現(xiàn)由心神貫注研究中心首創(chuàng)的一種冥想呼吸法能夠?qū)Υ竽X產(chǎn)生影響。在一個(gè)小范圍進(jìn)行并即將發(fā)表的研究中，Davidson對(duì)一家生物技術(shù)公司的25名員工的大腦進(jìn)行了成像，這些員工每周練習(xí)冥想6天，共練習(xí)了8周。他發(fā)現(xiàn)他們大腦額葉前部的左側(cè)激活的情況有所增加，而這一部位與較低的焦慮水平、積極的情緒和大腦恐懼中心扁桃核的抑制相關(guān)。

    If sitting in one position for more than five minutes sounds impossible, you might try yoga. Concentrating on the physical intricacies of different poses forces you to filter out the "endless tape loops of chatter and fear," says Dr. Timothy McCall, medical editor of Yoga Journal, allowing you to be present in the moment. In so doing, you begin to clear the mind of future worries.

    如果你無(wú)法做到保持一種姿勢(shì)坐5分鐘以上，那么你可以試一試瑜伽�！惰べ�學(xué)報(bào)》醫(yī)學(xué)編輯Timothy McCall博士說(shuō)，集中注意力于不同姿態(tài)的身體的復(fù)雜之處可以迫使你過(guò)濾掉那些"如磁帶卷一般無(wú)休止的戰(zhàn)顫和恐懼",從而使你回到現(xiàn)實(shí)中來(lái)。這樣，你就開(kāi)始從腦海中清除對(duì)未來(lái)的擔(dān)心。

    That experience helps get rid of distorted thinking, says Stanford University psychiatrist Dr. David Burns. What to do in the face of terrorism? Accept your anxiety, but don't let it control you. And certainly don't ruminate on your own. "Anxiety feeds on itself," says Dr. Paul Appelbaum, president of the American Psychiatric Association, so talk to family and friends."Sharing the concern with others can be enormously helpful."

    斯坦福大學(xué)精神病學(xué)家David Burns博士說(shuō)，這種經(jīng)歷可以幫助病人克服扭曲的思維方式。那么面對(duì)恐怖主義，該怎么辦呢？接受焦慮，但是不要受它控制。當(dāng)然你不要自個(gè)把事情翻來(lái)覆去地想個(gè)不停。"焦慮是越想越多，"美國(guó)精神病學(xué)會(huì)主席Paul Appelbaum博士這樣說(shuō)道，所以應(yīng)該告訴家人和朋友。"和別人分擔(dān)這些擔(dān)心是非常有用的。"

    Scientists are finding that it can help to get outside your head completely. In a study of 60 schoolchildren traumatized by Hurricane Andrew, Tiffany Field, director of the University of Miami's Touch Research Institute, found that depression dropped in kids who received 30 minutes of massage twice a week for a month; kids who watched a relaxing video showed no improvement. And cortisol levels, the body's marker for stress, declined significantly in the massage group. If massage isn't your thing, go for a vigorous walk, swim or bike ride. Exercise is not only good at keeping you fit; it reduces anxiety and depression, too.

    科學(xué)家發(fā)現(xiàn)徹底不考慮這些問(wèn)題很有幫助。邁阿密大學(xué)觸覺(jué)研究所所長(zhǎng)Tiffany Field在對(duì)由于安德魯颶風(fēng)而受到心理創(chuàng)傷的60名在校兒童的研究中發(fā)現(xiàn)，連續(xù)一個(gè)月、每周接受兩次30分鐘按摩的孩子其憂郁情況有所下降；而那些看放松內(nèi)容的錄像片的孩子則沒(méi)有什么改觀。作為人的壓力標(biāo)記的皮質(zhì)醇水平在接受按摩的一組中也出現(xiàn)了相當(dāng)程度的下降。如果你不喜歡按摩，那也可以出去好好走一走、游游泳或騎騎車。鍛煉不僅有利于保持身體健康，而且能減少焦慮和憂郁。

    It may be difficult, but in troubled times, researchers say, people need to take comfort from life' s simplest pleasures.In a small study at the University of Rochester School of Medicine, Dr. O. J. Sahler found that bone-marrow transplant patients who listened to music reported less pain and nausea, and their transplants took less time to become functional. And, yes, laughter may be good medicine, too. Dr. Lee Berk, of the Loma Linda University School of Public Health, discovered that a group of students who watched a comic video for an hour had marked reductions in epinephrine and cortisol levels. "If fear is too great," says Berk,"send in the clowns." Now that's something we can all meditate on.

    研究者們說(shuō)，盡管做起來(lái)很難，但是在多事之秋，人們需要從生活的最簡(jiǎn)單的快樂(lè)中獲取安慰。在Rochester大學(xué)醫(yī)學(xué)院進(jìn)行的一次小范圍調(diào)查中，O. J. Sahler博士發(fā)現(xiàn)在骨髓移植病人中，那些聽(tīng)音樂(lè)的反應(yīng)感到的疼痛和惡心程度比較輕，而且他們移植的骨髓也更早就開(kāi)始工作。另外，笑可能確實(shí)是良藥。Loma Linda大學(xué)公共衛(wèi)生學(xué)院的Lee Berk博士發(fā)現(xiàn)一組看了一小時(shí)喜劇錄像的學(xué)生其腎上腺素和皮質(zhì)醇水平都出現(xiàn)了顯著下降。"如果你非常害怕，"Berk說(shuō)，"那就看小丑表演吧。"這才是值得我們好好考慮的東西。