1、不再(b zi)焦慮的5個妙招StopanAnxietyAttackin5SimpleSteps【原滋原味雙語閱讀(yud)】Haveyoueverwishedyoucouldretrainyourmind?Anxietyattacksareasmuchamentalphenomenonastheyarephysical.Fortunately,thereareseveralpracticalwaystostopananxietyattackbeforeittakesover.Oncelearned,thesebasicmethodscanbeutilizedtoquellanythingfr

2、omminorstresstoextremepanic.你曾希望重新(chngxn)塑造自己的大腦么？焦慮發(fā)作既是心理現(xiàn)象，也是生理現(xiàn)象。慶幸地是，還有幾招實(shí)用的方法可以及時制止焦慮癥的發(fā)作。一旦學(xué)會，這些基本方法可以解決任何焦慮癥，無論是輕微的壓力還是極端的恐懼。1.BreatheCorrectly 正確呼吸Thesinglemostimportantthingtoknowifyousufferfrompanicattacksorgeneralstressisproperbreathing.Whenwepanic,ourbodiesnaturallybegintotakeinairincor

3、rectly.Themoreinefficientlyyoubreathe,theworseyoupanic,andaviciouscyclebeginswhereyouseemtolosecontrol.了解恐慌或是普通壓力的最重要的事情便是正確呼吸。當(dāng)我們倍感恐慌時，身體在吸氣時便會發(fā)生錯誤。愈是不能有效呼吸，愈會變得惶恐不安，這樣便會進(jìn)入似乎無法控制的惡性循環(huán)中。Asarule,ifonlyyourchestandshouldersarerising,youarebreathinginawaythatworsensstress.Makesurethatwhenyoubreathe,you

4、rabdomenisexpanding.Whenanxious,thismayfeelunnatural,orevenlikeyouaremakingthingsworse.Keepdoingitanyway,andafterseveralminutesyournervoussystemwillstarttoshiftoutofsympatheticmode.一般而言，只要你呼吸時是在提升自己的胸部和肩膀，那么你的呼吸方式就是在加重壓力了。要保證呼吸時自己的腹部在擴(kuò)張。感到焦慮時，這種方法可能讓你感覺不自然，甚至?xí)杏X情況愈加不妙。不管怎么樣，要堅(jiān)持這么做，幾分鐘之后，緊張的神經(jīng)會退出這種交感

5、神經(jīng)系統(tǒng)。Theotherimportantthingtorememberisthatyourexhalesshouldbelongerandslowerthanyourinhales.Inhalethroughyournose,andexhalethroughyourmouth.Again,thismightfeeldifficulttomanagewhenanxious,butbepersistent.Somedoctorsrecommendmakingthe“shhh”soundwhenexhaling,asitslowsyourbreathdownnaturally.另外要銘記的重要事

6、項(xiàng)是，呼氣時要比吸氣更長更慢一些。從鼻子里吸氣，從嘴巴呼氣。是的，人在焦慮時會感覺很難掌握，但一定要堅(jiān)持。一些醫(yī)生建議在呼氣的時候發(fā)出“噓”的聲音，因?yàn)檫@樣可以使你的呼吸自然變緩。2.ControlYourThoughts 控制(kngzh)自己的思想Haveyouevermadeaphonecallonlytobeputonhold?Theresthewaiting,theboringelevatormusic,andnoonetotalkto.Theexperiencehasquiteasedativeeffect.Thisistheatmosphereyoushouldcultivate

7、inyourmind.Youmustputitonhold.你有沒有撥通了電話卻被置于等候的遭遇？那是漫長的等待(dngdi)，電梯里放著的無聊音樂，也沒有人可以說話。這樣的經(jīng)歷會達(dá)到鎮(zhèn)定的效果。應(yīng)該將這樣的氛圍灌輸在自己的腦海里，且必須先把事情擱置一旁。Meditationtechniquesandanxietyreductiontechniquesareoneinthesame.Ifyouranxietycomesfromconstantruminatingorworrying,themostimportantthingforyoutodoisSTOP.Stopthinking.Stopi

8、nternallytalkingtoyourself.冥想和減少焦慮的方法大致上是一樣的。如果焦慮來自于不停的沉思或是憂心(yuxn)，那么最重要的便是停止：停止思考，停止自言自語。Youmayexperiencemanyintrusivethoughts,andyoumayfeellikeyouaretoopanickedtohaveanycontrol.Again,consistencyiskey.Meditationgurustellusthatwemustkeepbringingourmindbacktoblanknesseachtimeitwanders.Itworksthesame

9、wayforanxietyattacks.或許曾有自己的思維被打擾的經(jīng)歷，感到恐慌不已而難以自控。還是這樣，堅(jiān)持是關(guān)鍵。冥想大師告訴我們，當(dāng)思想每每處于游離狀態(tài)時，要把大腦放空。焦慮癥來襲時，此法也同樣適用。Sopretendyouarethephoneoperatorandyourmindistheunrulycustomer,refusingtobeputonhold.Dowhatallofourinsurancecompanieswoulddo,andleaveitonhold.故假裝(jizhung)自己是那個電話接線生、大腦則是拒絕等候難管教的顧客。做保險公司所做的事兒，把這些都擱置

10、一旁。3.RelaxYourBody 使身體(shnt)放松Tensionislinkedtostressandanxiety.Whereveryouare,trytofindthemostcomfortableandrelaxingpositionavailable.Thismaybelyingdown,sittinginachair,orstandingup.Whateverfeelscomfortable,doit.Youshouldobviouslyavoidanythingstrenuousthatincreasesyourheartrate,likeclimbingstairs.緊

11、張與壓力和焦慮息息相關(guān)。不論身在何處，試著找到一處令自己感到最舒服和放松的地方，可以躺下來、坐在椅子上，或是站起來(q li)。自己怎么感到舒服便怎么做。應(yīng)該避免做明顯使你心跳加速的緊張事兒，比如爬樓梯。Moveyourshouldersaroundtoloosenthem.Trytogothroughyourbodyfromheadtotoe,andfocusonrelaxingeachmusclegroupindividually.Ifyouarewearinganythingrestricting,especiallytightbelts,removethem.Stretchingisa

12、lsohelpfulasitcontributestoaloose,relaxedfeelingthatwillstifleanxiety.轉(zhuǎn)轉(zhuǎn)肩膀，放松。試著從頭到腳放松每塊肌肉。要是穿戴了什么緊身的東東，尤其是緊身腰帶，重系一下。伸展運(yùn)動也是大有裨益的，因?yàn)榭梢允骨榫w放松，趕走焦慮。4.ConsiderYourEnvironment 考慮(kol)自身的環(huán)境Forsomeofus,environmentaltriggersarethemaincauseofpanic.Unfortunatelywecantalwayscontrolourenvironment.Popularfearslik

13、ecrowds,heights,andpublicspeakingaresometimesunavoidable.對于(duy)我們中的一些人來說，環(huán)境是引發(fā)恐慌的主要因素。很遺憾，大多數(shù)情況下我們無法對所處的環(huán)境加以控制，有時，人群恐懼癥、恐高癥和對公眾講話怯場很常見，有時候難免。Peoplewhosufferfromanxietyoftenhavesensitivenervoussystems,meaningtheyaregreatlyimpactedbytheirenvironment.Whenindoubt,youshouldseekoutfewerpeople,lessnoise,a

14、ndlessstimulation.深感壓力的人常常神經(jīng)緊張(jnzhng)，這意味著他們深受環(huán)境的影響。對事情持有懷疑時，應(yīng)該找個人少而更為安靜且不太刺激的地方。Trytomoldyourenvironmentintoaplacewhererelaxationispossible.Thisisdifferentforeveryone,soyouneedtoconsiderwhatmakesyoufeelsafeandcomfortable.Ifcandlesrelaxyou,lightthem.Ifshowersrelaxyou,getnakedandhopin.Ifyouarestucka

15、twork,askingfora15minutebreakandachangeofscenerymightbebest.Donotgetnakedatwork.努力將自身的環(huán)境塑造成一個輕松的場所。這對每個人來說各有千秋，因此需要想想可以令你感到既有安全感又舒服的東西。如果蠟燭能夠讓你放松，那就點(diǎn)燃蠟燭。若是沖澡可以放松，那就赤身淋浴一番。若是在工作上感到不能得心應(yīng)手，那就休息15分鐘，換個場景便會有所裨益。工作的時候不要喜/怒形于色。5.AskforHelp 尋求(xnqi)幫助Whilesomepeopleprefersolitude,youmayfeelbetterinthepresen

16、ceofothers.Anykindofinternalthinkingcouldworsenpanic.Sotryaskingatrustedfriendorfamilymembertotalktoyou.Thiswillbringyououtofyourhead-theworstplacetobeduringananxietyattack.雖然一些人更愿意獨(dú)處，但自己處在人群中會狀態(tài)更好。任何自我的看法都會加劇恐慌，因此找自己最信任的好友或是家人傾訴。這會讓你從獨(dú)自(dz)沉思中解脫出來焦慮時自己悶著再糟糕不過了。Whensomeonetalks,keepforcingyourselfto

17、thinkaboutwhattheyaresaying.Evenifitseemsimpossible,keepbringingyourattentionbacktowhatevertheyaretalkingaboutandjoininasbestyoucan.Whenyourmindisfocusedonsomethingexternal,youbecomepreoccupiedandthepanicmaybegintosubside.有人說話時，要時刻(shk)強(qiáng)制自己思考他們所說的內(nèi)容。即使這似乎是不可能的事兒也要將自己的注意力轉(zhuǎn)回到他們的談話中去，并盡自己所能參與其中。當(dāng)思維強(qiáng)制性地

18、關(guān)注外界的事物時，你便會集中精力，而惶恐也會開始減少。Sometimesfocusingonthepanicandhavingotherstrytocalmyoudownonlykeepsyourattentiononit.Thismightworsenyourfixationorfeelingthatsomethingis“wrong.”Instead,trytocreateanatmosphereofnormalcy,andaskyourfriendsorfamilytodothesamewhiletheyhelpoccupyyou.有時將注意力集中在恐慌本身且尋求他們使自己平靜下來只會使自己更在意恐慌。這可能會愈加使自己的處境糟糕，或是加劇“哪兒出了問題”這樣的情緒。相反，應(yīng)試圖建立處于正常狀態(tài)的氛圍，并找好友或是家人在幫你轉(zhuǎn)移注意力時也這么做。Conclusion:YouGotThis結(jié)論(jiln)：你明白了吧。Ult