——揭开压力释放的秘密

—— Unveil the Secrets of Stress Relief

1. 三融入到集体之中。多与家庭成员、朋友、邻居联系：参加各种社区组织及工作单位的活动。

1. Integrate yourself into the collective. Communicate more with family members, friends, and neighbors: participate in various community organization and workplace activities.

2. 七拒绝新闻。过量的信息也会让我们沮丧。如果你不限制你所接受的信息量，你会过度忧虑。

2. Refuse news. An excessive amount of information can also make us frustrated. If you don't limit the amount of information you accept, you will become overly anxious.

3. 五让你的生活有条不紊。许多日常的焦虑都与生活的杂乱无章有关。因为杂乱，所异常常问自己忘记了什么，丢失了什么，忽略了什么？等等，为了解决这个问题可以列一个日常作息表。在你的前门放一个篮子，用于装车钥匙，这样你就不至于每天一大早就开始疯狂的找钥匙。这些具体的小措施能大幅度地减少一天中不必要的或者破坏性的焦虑。

3. May your life be well-organized. Many daily anxieties are related to the chaos of life. Because of the disarray, one often asks oneself what has been forgotten, lost, or overlooked, and so on. To address this issue, one can create a daily schedule. Place a basket at the front door to store your car keys, so that you don't have to start your day in a frantic search for them. These specific small measures can significantly reduce unnecessary or destructive anxiety throughout the day.

4. 十一让音乐进入你的生活。音乐能以一些我们尚不知道的方式，缓解紧张和焦虑。让你的家成为充满音乐的地方。

4. Let music enter your life. Music can alleviate tension and anxiety in ways we are not yet aware of. Make your home a place filled with music.

5. PS:以下几点建议是给易焦虑的朋友用来摆脱时常出现的焦虑的。

5. PS: The following suggestions are for friends who are prone to anxiety, to help them overcome the frequent anxiety they experience.

6. ❽突然不焦虑了，仿佛有人轻轻按下了灵魂的静音键。

6. Suddenly, the anxiety vanished as if someone had gently pressed the mute button on the soul.

7. 一锻炼。锻炼可能是我们拥有的最自然的抗纪律的良方。

7. Exercise. Exercise may be the most natural antidote to discipline that we possess.

8. 练习书画、弹琴、打太极拳、种花、养鱼等活动能削弱人对生活中种种不如意的注意。经常从事这类活动，你会发现焦虑情绪不再那么容易产生了。

8. Activities such as practicing calligraphy and painting, playing the piano, practicing Tai Chi, planting flowers, and raising fish can reduce one's focus on the various unpleasantnesses in life. Regular engagement in such activities will make you find that anxious feelings are no longer so easily triggered.

9. 二深呼吸。控制呼吸可以减少焦虑。比如说，深吸一口气，在慢慢呼出，可以获得瞬间的放松。

9. Take two deep breaths. Controlling your breath can reduce anxiety. For example, taking a deep breath in and slowly exhaling can provide a momentary relaxation.

10. 八不要过度饮酒。就和其他药物可能会使你处理焦虑的能力变差，因为他们会让你沮丧。而且，他们也可能导致你做一些让你今后更担心、更忧虑的事。

10. Do not overindulge in alcohol. Just like other drugs can impair your ability to handle anxiety because they can make you depressed, and they might also lead you to do things that you will worry or worry about more in the future.

11. ❺像解开缠绕千年的死结，手指一松，世界豁然开朗。

11. ❺ As if untangling a knot that has been tied for thousands of years, the moment the fingers are released, the world opens up suddenly.

12. ❾像推开一扇生锈的窗，阳光涌入的瞬间，阴霾自动退散。

12. Like pushing open a rusty window, the moment the sunlight floods in, the gloom automatically fades away.

13. c 可能发生的最糟糕的后果是什么？

13. c What could be the worst possible consequence?

14. ❹突然释怀的那一刻，连咖啡杯里的涟漪都成了微笑的形状。

14. At that moment of sudden release, even the ripples in the coffee cup took on the shape of a smile.

15. 四和家人一起用餐。在所有抵御焦虑的方法中，我首推这个。

15. Eat meals with my family. Among all the methods to resist anxiety, I highly recommend this one.

16. 有很多自我放松的方法可以采用。下面介绍其中一种：心理图像放松法。当你身心疲惫时，当你精神紧张时，当你心情压抑时，当你心绪不宁时，你可按照下面介绍的程序进行练习。你可以找一处安静的地方（如家中卧室、公园草坪上），松开束缚过紧的衣服，放松全身肌肉和关节，以自己感到最舒适的姿势躺在或坐着。轻轻地闭上眼睛，缓缓地呼吸，摒除一切杂念，在头脑里慢慢地浮现出一幅幅能放松身心的图像。你想象自己正漫步在绿色的丛林中，除了脚踩在树叶上发出的沙沙声之外，四周一寂静。金色的阳光透过树叶的缝隙斜射进来，把树叶染得色彩斑驳。小鸟叫了起来，声音悠扬动听。空气非常清新，你的心情感到很舒畅。一阵微风吹来，叶子上白色的不水珠轻轻抖动。大自然的种种灵气流进心中，惬意极了。就这样，随着身心越来越松驰，各种不良情绪都会退去，你的心灵便拥有了一片宁静的天空。

16. There are many self-relaxation methods that can be adopted. Below is an introduction to one of them: Psychological Image Relaxation Method. When you are physically and mentally exhausted, when you are spiritually tense, when you are emotionally depressed, when you are restless, you can practice according to the following program. You can find a quiet place (such as your bedroom at home, on the grass of a park), loosen tight clothing, relax all your muscles and joints, and lie down or sit in the most comfortable position for yourself. Gently close your eyes, breathe slowly, and eliminate all distractions. Gradually, images that can relax your body and mind will emerge in your mind. You imagine yourself walking through a green forest, with only the rustling sound of your feet stepping on the leaves, and the surroundings are quiet. The golden sunlight shines through the gaps between the leaves at an angle, coloring the leaves in a patchwork of colors. The birds start to sing, their voices melodious and pleasant. The air is very fresh, and you feel very comfortable. A gentle breeze blows, causing the white dewdrops on the leaves to tremble slightly. The various spiritual energies of nature flow into your heart, making you feel extremely content. In this way, as your body and mind become increasingly relaxed, various negative emotions will fade away, and your soul will be filled with a tranquil sky.

17. 按照下面五个自我提问的顺序，有助于你形成合理思维。

17. Following the sequence of the five self-questions below can help you develop rational thinking.

18. 对功名利禄，要大度；对考试成败，要坦然处之；对生活中的芝麻小事，更是不要斤斤计较。对生活给予的一切，要欣然接受，因为你再抱怨、再焦虑，生活也不会因你内心的不快而改变。脚踏实地地做你现在该做的事情，把期待留给将来。

18. Be magnanimous towards the pursuit of fame and fortune; face the success or failure of exams calmly; and for trivial matters in life, do not be overly concerned. Accept everything life gives you joyfully, because no matter how much you complain or worry, life will not change because of your inner discontent. Be down-to-earth in doing what you should be doing now, and leave your expectations for the future.

19. b 放弃焦虑性思维是正确的吗？

19. b Is it correct to abandon anxious thinking?

20. 九多一些身体上的接触。人们如果常常被抚摸和拥抱，那他的心情就会更好。我们是群居种类，不宜孤独的生活。找一些你非常喜爱的人，然后经常拥抱他们。

20. Add a little more physical contact. If people are often touched and hugged, their mood will be better. We are social species, not meant to live alone. Find some people you deeply love and hug them often.

21. ❻原来焦虑的尽头，不是对抗，而是突然看懂了自己与世界的和解。

21. ❻At the end of anxiety, it is not confrontation, but rather the sudden realization of reconciling oneself with the world.

22. 在学习、工作、生活中遇到挫折是件很平常的事，偶尔产生焦虑也在所难免，当发现自己正处于焦虑之中时，不要放任焦虑蔓延。这时，可以采取诸如聊天这样的办法来控制焦虑。另我，还可以通过参加一些需要集中注意力的活动来摆脱对焦虑事物的注意，如下棋、打桥牌、玩电子游戏、跳一些节奏快的舞蹈等。当你专心玩的时候，焦虑呆在旁边感到无聊便会离开你。

22. It is quite normal to encounter setbacks in learning, work, and life, and it is inevitable to feel anxious occasionally. When you find yourself in a state of anxiety, do not let it spread unchecked. At this time, you can take measures such as chatting to control the anxiety. Moreover, you can distract yourself from the anxious thoughts by engaging in activities that require concentration, such as playing chess, bridge, video games, or dancing to fast-paced music. When you are fully immersed in playing, the anxiety will feel bored and leave you alone.

23. a 我所持的焦虑性思维是正确的吗？

23. a Is the anxious thinking I am holding correct?

24. ❸当焦虑如潮水退去，沙滩上竟留下一片宁静的贝壳。

24. ⑸ As the tide of anxiety recedes, a tranquil shell is left on the beach.

25. ❼当思绪如羽毛飘落，才发现地面早已铺满温柔的缓冲垫。

25. When thoughts float like feathers, it is only then that one realizes the ground is already covered with a soft cushioning pad.

26. 焦虑是最常见的一种紧张情绪，是个体面对一个充满竞争和敌意的世界而产生的渺小感、孤独感、软弱感、恐惧感和不安全感，常伴有交感-肾上腺系统的活动水平提高，如心慌、气短、憋闷、手心出汗、失眠、头痛等症状。

26. Anxiety is the most common form of tension, which is the feeling of being small, lonely, weak, fearful, and insecure that individuals experience when facing a world filled with competition and hostility. It is often accompanied by an increase in the activity level of the sympathetic-adrenal system, leading to symptoms such as palpitations, shortness of breath, suffocation, sweating palms, insomnia, and headaches.

27. ❶像暴雨突停，屋檐还在滴水，心却已晴空万里。

27. ❶ As the heavy rain suddenly stops, the eaves of the house are still dripping, but the heart is already as clear as a blue sky.

28. e 看待这个情境最合理的方式是什么？

28. What is the most reasonable way to view this situation?

29. 十立即行动。一旦感觉到有毒的焦虑缠绕你时，就立刻摆脱他。不要沉溺于忧郁中。让忧虑停留的时间越长要摆脱他也越困难。

29. Act immediately. As soon as you feel the toxic anxiety wrapping around you, get rid of it right away. Do not indulge in melancholy. The longer the worry lingers, the harder it will be to摆脱 it.

30. ❷原来放下执念的瞬间，连空气都变得柔软。

30. ❷ In that moment when one lets go of attachment, even the air seems soft.

31. 六做一些你喜欢的事。如果你正致力于喜欢的工作，那你几乎不可能再有任何破坏性的焦虑。

31. Do something you like. If you are dedicated to work you enjoy, you are almost certain to experience no destructive anxiety.

32. 如果上述的几种措施仍不能改善症状，请你务必去找心理医生寻求专业的帮助。

32. If the aforementioned measures still fail to improve the symptoms, please make sure to seek professional help from a psychologist.

33. d 出现最糟糕的后果时，如何应付？

33. How to cope with the worst consequences when 33.d occurs?

34. ❿这一刻，连呼吸都变得轻盈，仿佛卸下了千斤重担！

34. At this moment, even breathing feels light, as if a thousand pounds of burden have been lifted!