減輕精神壓力的三種有效方法雙語

你每天都說“我壓力真大”，說明你的壓力還真的不小。積極向上的心態對減少神經壓力非常重要。下面是本站小編整理的雙語美文：減輕精神壓力的三種有效方法 ，歡迎大家閱讀!

　　Three Powerful Steps to Relieve Stress

What is stress? Why do we have stress? How can we relieve stress?

Do you ever feel like you have too much on your plate? Everyone expects something from you andyou don't seem to have the time required to deliver. You notice the muscles in your neck andshoulders become tense and painful, your head hurts, you feel a bit queasy in your stomach, andyour heart races. These are all signs that your body is stressed.

Stress is inevitable and no one can ever be stress free. The body has a built in mechanism topush us through difficult situations. When you have a lot on your plate the biological changes thatoccur are that your body releases two stress hormones, one is cortisol and the other onged affects can become destructive in that these two chemicals actually suppress theimmune system and can cause numerous health problems like heart disease, stroke, cancer, anddepression. The stress hormones are released in the body, this is referred to as the "fight orflight" response. The adrenaline and cortisol is released to aid in a physical form，for example youare in a car accident and a loved one is pinned under the vehicle, you suddenly have the strength topick up the vehicle to pull the loved one out. You didn't turn into the incredible Hulk although thechemicals in your body do provide an instant surge of strength that makes you feel like the biggreen monster!

Over time when you suffer from psychological or mental stress these chemicals build up in thebody without an outlet to dispel them. An abundance of these stress hormones over a prolongedperiod of time can cause numerous health issues, depression, anxiety, and panic disorders.

Three Tips for Relieving the Stress Hormones

　　1. Exercise

Taking time to exercise will not only improve your body and its physical appearance it will assist inreleasing the stress hormones that have been building up. A daily vigorous walk, jogging, weightlifting, aerobics, swimming, bike riding, dancing or a dance class, football, basketball, etc are all greatways to relieve the chemical stress hormones.

　　2. Eating Right

Eating a balanced diet will not only make you feel better it will relieve some of the stress andcertainly won't add to it. When you eat a diet high in sugars, cholesterol, and fat, you add to thetrauma in your system. Concentrate on a high protein, veggie, fruit diet and you will seeremarkable improvements. Also whole grains promote production of the brain neurotransmitterserotonin for a greater sense of well-being. When you combine healthier eating with exercise yourbody will respond favorably and the stress levels will start to decrease.

　　3. Change Your Mindset

If you walk around all day saying "I'm so stressed", you will be. Positive thinking is crucial torelieving the mental stress. Our minds are so powerful that we can actually increase our stress bythe way we think and the things we speak. If you develop a new mindset that is positive in natureand optimistic, studies have shown this to be a reliever of stress. Meditation is a prime way tochange your mindset and refocus on the positives and what is really important. Try yoga orvisualization imagery to assist.

什麼是壓力?爲什麼我們會有壓力?如何才能減輕壓力?

如果在你的餐盤裏有很多吃的，你會喜歡嗎?每個人都想從你那裏得到些什麼，而你卻看上去沒有足夠的時間給他們。你注意到你脖頸處的肌肉和腰部變得緊張和疼痛起來，感覺大腦受到了內在的傷害，胃有點難受，心跳加速。這些症狀都表示你的身體正處在壓力之中。

壓力是不可避免的，每個人都有壓力。身體中存在一種類似機械的裝置，它促使我們克服困難。如果你的餐盤中有過多的食物時，你的身體就產生出兩種壓力激素。一種是皮質醇，另一種叫腎上腺素。這兩種物質在體內存在時間過長就會導致不良後果，因爲這兩種化學激素會抑止免疫系統，導致各種健康問題的產生，例如心臟病，癌症和抑鬱症。這些壓力激素在體內釋放，被稱爲“對抗和逃跑”反應。釋放的腎上腺素或者皮質醇以一種物質的形式存在人體內。舉個例子來說，在一場汽車交通事故中，你所愛的人被壓在汽車下面。你沒有變成令人難以置信的廢物，此時，你體內會突然產生一股力量把你所愛的人從車底下拖出來。儘管你體內的化學物質提供了一種巨大的能量，但你感覺你像個巨大的藍色魔鬼。

隨着時間的推移，當你患了生理或者精神方面的壓力時，這些化學物質不是排出你的體外，而是在你的體內產生。如果這些多餘的壓力激素長期存在，會導致各種健康問題，例如抑鬱，焦慮和恐慌性紊亂。

三種減少壓力激素的建議

　　1. 鍛鍊身體

鍛鍊身體不僅能夠改善身體的質量和體形，而且有助於釋放已經產生的壓力激素。每天精神飽滿地步行，慢跑，舉重，體操，游泳，騎車，跳舞，足球，籃球等等，都是減少壓力激素的有效方法。

　　2. 合理膳食

均衡膳食不僅可以讓你感覺良好，而且可以緩解壓力，當然，更不會增加壓力。攝取高糖、高膽固醇和高脂肪的食物，這會增加對你機體的傷害。吃些高蛋白、素食和水果，你的身體會得到明顯的改善。同時，穀物可以促進腦神經傳遞素複合胺的產生，使機體反應靈敏。把健康飲食和鍛鍊身體結合起來，你的機體將會反映良好，壓力也會開始減少。

3. 調整心態

你每天都說“我壓力真大”，說明你的壓力還真的不小。積極向上的心態對減少神經壓力非常重要。我們思想的力量非常強大，以至於我們實際生活中的所說和所想，都會給我們增加壓力。如果我們樹立起一種新的樂觀向上的心態，而研究顯示這些將是減少壓力的釋放劑。沉思是一種改變你心態的方法，它可以讓你關注積極向上的和真正有意義的東西。你可以試下瑜伽或者視覺想象療法。