在壓力大的時(shí)候促進(jìn)心理健康的5種自然方法

在壓力大的時(shí)候促進(jìn)心理健康的5種自然方法

Life today is razor's-edge tense. If your regular coping methods aren't measuring up, there are science-backed actions we can add on our own to ease anxiety, depression and stress — all done naturally, no doctor's note required.

今天的生活非常緊張。如果你常規(guī)的應(yīng)對(duì)方法不起作用，我們可以自己采取一些科學(xué)支持的措施來(lái)緩解焦慮、抑郁和壓力，所有這些都是自然完成的，不需要醫(yī)生的證明。

Get enough exercise

得到足夠的鍛煉

If you had to choose just one thing to do to better your mental and physical health, choose to exercise on a regular basis.

如果你不得不選擇做一件事來(lái)改善你的精神和身體健康，選擇有規(guī)律的鍛煉。

Scientists believe exercise increases blood circulation to the brain, especially areas like the amygdala and hippocampus — which both have roles in controlling motivation, mood and response to stress. For one thing, it releases endorphins, the body's feel-good hormones.

科學(xué)家們認(rèn)為，鍛煉能夠促進(jìn)大腦的血液循環(huán)，尤其是像杏仁核和海馬體這樣的區(qū)域，它們都在控制動(dòng)機(jī)、情緒和對(duì)壓力的反應(yīng)方面發(fā)揮著作用。首先，它會(huì)釋放內(nèi)啡肽，一種讓身體感覺良好的荷爾蒙。

You don't have to do high-intensity exercise to ease stress, according to a study of university students. Researchers found that exercise of moderate intensity, defined as working out hard enough so you can still talk but can't sing, reduced depression.

根據(jù)一項(xiàng)針對(duì)大學(xué)生的研究，你不必做高強(qiáng)度的運(yùn)動(dòng)來(lái)緩解壓力。研究人員發(fā)現(xiàn)，中等強(qiáng)度的運(yùn)動(dòng)(定義為足夠努力地鍛煉，你仍然可以說(shuō)話，但不能唱歌)可以減少抑郁。

Focus on sleep

注重睡眠

There's another benefit of exercise — it will improve your sleep quality, one of the best things you can do to ease stress and boost your mood. You'll be protecting your heart, improving your brain and reducing your desire to snack.

鍛煉還有另一個(gè)好處，它可以改善你的睡眠質(zhì)量，這是你能做的最好的事情之一，可以緩解壓力，提升你的情緒。你會(huì)保護(hù)你的心臟，改善你的大腦，減少你吃零食的欲望。

Deep breathing

深呼吸

Something as simple as taking deep, slow breaths can do amazing things to our brain and therefore our stress, experts said.

專家說(shuō)，一些簡(jiǎn)單的事情，如深呼吸，緩慢呼吸，可以對(duì)我們的大腦和我們的壓力做驚人的事情。

"Learning breathwork lets you know that you have an ability to physiologically calm yourself," said stress management expert Dr. Cynthia Ackrill.

壓力管理專家辛西婭·阿克里爾博士說(shuō):“學(xué)習(xí)呼吸法可以讓你知道你有一種讓自己在生理上平靜下來(lái)的能力。”

Take up yoga, tai chi or qi gong

練習(xí)瑜伽、太極或氣功

Yoga, of course, is a form of physical exercise. In additon to releasing endorphins, yoga can regulate the body's central stress response system, called the hypothalamic-pituitary-adrenal axis, and improves sleep quality, said Jacinta Brinsley, a doctoral candidate at the University of South Australia who recently published a study on yoga.

當(dāng)然，瑜伽是一種體育鍛煉。南澳大利亞大學(xué)博士生杰西塔`布林斯利最近發(fā)表了一項(xiàng)關(guān)于瑜伽的研究，他說(shuō)，除了釋放內(nèi)啡肽，瑜伽還可以調(diào)節(jié)身體的中樞應(yīng)激反應(yīng)系統(tǒng)，稱為下丘腦-垂體-腎上腺軸，提高睡眠質(zhì)量。

But yoga is also a spiritual discipline, designed to meld body and mind. A yoga lifestyle incorporates physical postures, breath regulation and mindfulness through the practice of meditation.

但瑜伽也是一種精神訓(xùn)練，旨在融合身心。瑜伽的生活方式通過(guò)冥想的練習(xí)將身體姿勢(shì)、呼吸調(diào)節(jié)和正念結(jié)合起來(lái)。

Meditation

冥想

Meditation and mindfulness are two excellent ways to lower stress.

冥想和正念是兩種很好的減壓方法。

Davidson, who is a professor of psychology and psychiatry, pointed to the results of a randomized controlled trial of people who've never meditated before.

戴維森是一名心理學(xué)和精神病學(xué)教授，他指出了一項(xiàng)隨機(jī)對(duì)照試驗(yàn)的結(jié)果，試驗(yàn)對(duì)象是從未冥想過(guò)的人。

Using direct measures of brain function and structure, he found it only took 30 minutes a day of meditation practice over the course of two weeks to produce a measurable change in the brain.

通過(guò)對(duì)大腦功能和結(jié)構(gòu)的直接測(cè)量，他發(fā)現(xiàn)，在兩周的時(shí)間里，每天只需30分鐘的冥想練習(xí)，大腦就會(huì)產(chǎn)生可量的變化。

Like exercise, mindfulness will need to be practiced on a regular basis to keep the brain's positive outlook in good shape, Davidson said. But the effort is definitely worth it.

戴維森說(shuō)，和鍛煉一樣，正念也需要定期練習(xí)，以保持大腦的積極狀態(tài)。但這些努力絕對(duì)是值得的。

"This is really about nurturing the mind," he said. "And there is ample evidence to suggest that there are real psychological and physical health-related benefits."

他說(shuō):“這實(shí)際上是在培養(yǎng)思想。”“有充分的證據(jù)表明，這對(duì)心理和身體健康都有好處。”