在压力大的时候促进心理健康的5种自然方法

在压力大的时候促进心理健康的5种自然方法

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.

今天的生活非常紧张。如果你常规的应对方法不起作用，我们可以自己采取一些科学支持的措施来缓解焦虑、抑郁和压力，所有这些都是自然完成的，不需要医生的证明。

Get enough exercise

得到足够的锻炼

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

如果你不得不选择做一件事来改善你的精神和身体健康，选择有规律的锻炼。

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.

科学家们认为，锻炼能够促进大脑的血液循环，尤其是像杏仁核和海马体这样的区域，它们都在控制动机、情绪和对压力的反应方面发挥着作用。首先，它会释放内啡肽，一种让身体感觉良好的荷尔蒙。

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.

根据一项针对大学生的研究，你不必做高强度的运动来缓解压力。研究人员发现，中等强度的运动(定义为足够努力地锻炼，你仍然可以说话，但不能唱歌)可以减少抑郁。

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.

锻炼还有另一个好处，它可以改善你的睡眠质量，这是你能做的最好的事情之一，可以缓解压力，提升你的情绪。你会保护你的心脏，改善你的大脑，减少你吃零食的欲望。

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.

专家说，一些简单的事情，如深呼吸，缓慢呼吸，可以对我们的大脑和我们的压力做惊人的事情。

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

压力管理专家辛西娅·阿克里尔博士说:“学习呼吸法可以让你知道你有一种让自己在生理上平静下来的能力。”

Take up yoga, tai chi or qi gong

练习瑜伽、太极或气功

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.

当然，瑜伽是一种体育锻炼。南澳大利亚大学博士生杰西塔`布林斯利最近发表了一项关于瑜伽的研究，他说，除了释放内啡肽，瑜伽还可以调节身体的中枢应激反应系统，称为下丘脑-垂体-肾上腺轴，提高睡眠质量。

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.

但瑜伽也是一种精神训练，旨在融合身心。瑜伽的生活方式通过冥想的练习将身体姿势、呼吸调节和正念结合起来。

Meditation

冥想

Meditation and mindfulness are two excellent ways to lower stress.

冥想和正念是两种很好的减压方法。

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.

戴维森是一名心理学和精神病学教授，他指出了一项随机对照试验的结果，试验对象是从未冥想过的人。

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.

通过对大脑功能和结构的直接测量，他发现，在两周的时间里，每天只需30分钟的冥想练习，大脑就会产生可量的变化。

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.

戴维森说，和锻炼一样，正念也需要定期练习，以保持大脑的积极状态。但这些努力绝对是值得的。

"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."

他说:“这实际上是在培养思想。”“有充分的证据表明，这对心理和身体健康都有好处。”