开启心结，轻松面对：探索这些内容，助你舒缓情绪。

Unlock Heart Knots, Face Life Easily: Explore these contents to help you ease your emotions.

1. 此外，舒缓压力的方式有很多，您可以结合实际情况来选择比较适合自己的解压方法。

1. In addition, there are many ways to relieve stress. You can choose a stress-relief method that suits you better according to your actual situation.

2. 如果你悉心地观察，你会发现，哪怕是一个非常细微的念头，都会引起身体的变化。比如，工作时，当脑子里想“时间不够了“，心跳就会加快，呼吸就会变得短浅;当脑子说“如果这件事我办不成就糟了”，身体就会紧缩;当我哪怕生一点点气时，胸口就会感觉闷;当我为房子的问题焦虑时，眉头马上就皱了……俗话说：相由心生。动不动就焦虑紧张的人怎么可能会有一个舒展喜悦的面相和一个健康的身体

2. If you observe carefully, you will find that even the slightest thought can trigger changes in the body. For example, when working, if you think "there's not enough time," your heartbeat will quicken and your breathing will become shallow; when your mind says "it would be terrible if I can't do this," your body will tense up; when I get even a little angry, I feel stuffy in my chest; when I'm anxious about the house problem, my eyebrows furrow immediately... As the saying goes: a person's face reflects their inner state. How can someone who is always anxious and tense have a relaxed, joyful expression and a healthy body?

3. 三毛说：“折磨你的，从来不是任何人的情绪，而是你心存幻想的期待，世间万物都在治愈你，唯独你不肯放过自己。”

3. Sanmao said, "What tortures you is never anyone's emotion, but the fantasy expectations in your heart. All things in the world are healing you, yet you alone refuse to let go of yourself."

4. 休闲度假——一般每四个月度假一次是最适宜的选择。

4. Leisure and Vacation - Generally speaking, taking a vacation every four months is the most suitable choice.

5. 医生问：“好，你现在去认真感觉你的全身，哪里的感觉最好”听到这个提问，我一下子就愣住了，怀疑是不是现场的翻译搞错了——难道不应该问哪里不好吗我们不是要解决问题吗怎么先问我哪里“最好”呢我有生第一次去感受自己的“好感觉”。首先被我意识到的是整个下半身的好感觉——从臀部到双腿、再到两只脚——确实都感觉不错，很放松。然后我试着让两只小腿的肌肉用用力，立刻体会到双脚踩到地板上的踏实感，之后又感受到整个沙发把我支托得又稳又舒服。这时，我意识到自己的肩膀有点僵硬，于是有意地将它们向下放松。

5. The doctor asked, "Alright, now go ahead and seriously feel your entire body, where do you feel the best?" Upon hearing this question, I was taken aback immediately, suspecting that the translator on the scene might have made a mistake – shouldn't the question be about where it's not good? Aren't we supposed to be solving problems? Why ask me about the 'best' first? It was the first time I had consciously experienced my 'good feelings.' What first came to my awareness was the pleasant sensation in my entire lower body – from the buttocks to both legs, and then down to my two feet – they all felt very good, quite relaxed. Then I tried to tense the muscles in my two lower legs, and immediately felt the solid grounding sensation of my feet on the floor. After that, I also felt the entire sofa supporting me both stably and comfortably. At this moment, I realized that my shoulders were a bit stiff, so I consciously relaxed them downward.

6. Step1：脚踏实地：就是让受伤者主动地去感受外在的支持

6. Step 1: Steadfast and down-to-earth: This means allowing the injured person to actively feel the support from the outside.

7. 比如手臂和双腿的四肢肌肉，通常用在自我保护、关爱自身、处理让自己不舒服的事物等情况下;那么，当我们有意识地重复这样的躯体活动，也就可以刺激我们的神经系统与安全感和自我控制能力的确认感。这个道理生活中也很常见。比如我们在心情低落时，有意识地改变萎靡收缩的身体姿态，做一些快乐时的手舞足蹈的动作，对改善心情很有作用。

7. For instance, the muscles in the limbs such as arms and legs are usually used in situations of self-protection, caring for oneself, and dealing with things that make us uncomfortable; then, when we consciously repeat such physical activities, we can stimulate our nervous system and the sense of confirmation for security and self-control. This principle is also very common in daily life. For example, when we are feeling down, consciously changing our drooping and contracting body posture, doing some joyful gestures and movements, can be very effective in improving our mood.

8. 两个肩膀——当然，我知道那是因为肌肉运动，而不是情绪压力，是一种类似走出健身房的“愉悦的痛”。

8. Two shoulders - of course, I know that's because of muscle movement, not emotional stress, a kind of "pleasurable pain" similar to stepping out of the gym.

9. “好像……我的手，是另外一个人——它在告诉我的身体：你可以自己作出决定，你想走你就走，你想站住就站住，你可以的。”我一边说，一边点头，身体里的力量感觉更多了。“实际上，当我们张开手掌向外用力，是一种身体语言。可以意味着划清界限，表示决绝，保护自己，等等。记住这种感觉。”

9. "It seems like my hand is someone else's—it's telling my body: 'You can make your own decisions. If you want to go, go; if you want to stop, stop. You can do it.'" I said, nodding as I spoke, feeling more power within my body. "In fact, when we open our palms and push outward, it's a form of body language. It can mean setting boundaries, showing decisiveness, protecting oneself, and so on. Remember that feeling."

10. 少在烂事上纠缠，少为不值得的人生气，因为他不配！

10. Spend less time entangled in trivial matters, and less time getting angry about things that are not worth it, for he does not deserve it!

11. 第四，保持积极的心态。将失败视为一次学习和成长的机会。回顾表白的过程，思考是否存在可以改进的地方。这将有助于你在未来的感情交往中更加成熟和自信。

11. Fourth, maintain a positive mindset. View failure as an opportunity for learning and growth. Reflect on the process of confessing and consider if there are any areas that could be improved. This will help you become more mature and confident in your future emotional interactions.

12. 同步跟踪：这种追踪身体与情绪变化的技术，医生称之为“同步跟踪”。

12. Synchronous Tracking: This technique of tracking physical and emotional changes is referred to by doctors as "synchronous tracking."

13. 恢复防卫反应：这个练习的最重要的理论基础，是心理学家皮特· 列文的躯体感觉疗法：当危险临近时，我们的身体会自动做出保护性的反应——反击或者逃跑;但是经历过创伤性体验的人们，身体内的极大防卫能量虽被唤起，但却由于各种原因未能得到释放，反而冻结、淤积在体内，所以才会在以后的类似情境中，经常感到自己无能为力，身体麻木。恢复防卫反应的练习，可以激活我们身体的自然能量，去完成一个防御的自然反应过程，从而使我们的神经系统恢复平衡。平时，自己做这个练习的时候，不一定需要推一个大活人，墙壁、大树，或者任何可以让你“使出全力”的东西都可以。

13. Recovery of Defense Reaction: The most important theoretical foundation of this exercise is the somatic sensory therapy by psychologist Peter Levine: When danger approaches, our bodies automatically respond with a protective mechanism – either fighting back or fleeing; however, individuals who have experienced traumatic experiences may have their body's immense defensive energy activated, but due to various reasons, it fails to be released, instead getting frozen and accumulated within the body. This is why they often feel helpless and numb in similar situations in the future. The practice of recovering defense reactions can activate the natural energy of our bodies to complete a natural defense response process, thereby restoring balance to our nervous system. In everyday life, when practicing this exercise, it is not necessary to push an actual person; a wall, a large tree, or any object that allows you to "exert your full strength" can suffice.

14. 第三，不要责怪自己或对自己过度要求。表白失败并不意味着你有什么问题或不够好。每个人的感情选择是主观的，无法控制他人的决定。要相信自己的价值和魅力，不要因为一次失败就否定自己。

14. Thirdly, do not blame yourself or put too much pressure on yourself. A failed confession does not mean that there is something wrong with you or that you are not good enough. Everyone's emotional choices are subjective and you cannot control others' decisions. Believe in your own value and charm, and do not negate yourself because of one failure.

15. 创伤修复模式： 调试身体，作用心灵

15. Trauma Repair Model: Tune the body, influence the mind

16. 多沟通——通过谈话方式排除你的焦虑，释放紧张感。

16. Communication is key - talk through your anxiety to relieve tension and let go of stress.

17. 学会幽默——用幽默来减少不安、紧张感，嘲笑自己或自己所处的困境。善意地对自己开玩笑。要运用积极的幽默，避免讽刺挖苦和玩世不恭。选择"嗨，伙计，这难道不是很有趣吗？"而不是说"这真可怕"。

17. Learn to be humorous - use humor to reduce unease and tension, mock yourself or your predicament. Make light of yourself in a friendly manner. Employ positive humor and avoid sarcasm and cynicism. Choose to say "Hey, isn't this fun?" instead of "This is terrible."

18. 四段精心选择的简短音乐，以逐步进入到能使人愉快起来的音乐。 跳交谊物，在悦耳的旋律，和谐的舞曲伴奏下，轻松而有节奏的步伐翩翩起舞，实际是对音乐、艺术、运动、美的享受，可使人心情舒畅，轻松愉快，松弛紧张的神经从而缓解不佳的心情。 ３．自我鼓励，语言暗示。当你心情不佳时，可用生活中的哲理或某些明智的思想来安慰自己，鼓励自己同痛苦和逆境做斗争。这样他就会感到有力量，就能在痛苦中振作起来。此外，还可通过言语的暗示作用来调整和放松心理的紧张状态，使你不佳的心情得到缓解。比如，你在发怒时，可以用言辞暗示自己“不要发怒”，“发怒会把事情办坏的”。陷入忧愁时，提醒自己“忧愁没有用，于事无补，还是面对现实，想办法吧！”。当有比较大的内心冲突和烦恼时，可以用“不要怕，不要急，安下心来，会好的”等等言辞，给自己以鼓励和安慰。只要是在松弛平静、排除杂念专心致志的情况下， 进行这种自我的暗示，往往对情绪的好转有明显作用。 ４．利用食物。单食碳水化合物有镇静作用，因它可刺激大脑产生血清素。常见的碳水化合物食品有蔬菜、水果等。食用蛋白质具有维持警觉性与脑力的功效。最佳的蛋白质是贝壳类、鱼类、鸡肉、牛肉、瘦猪肉，１００克左右这类食物足够产生这种作用。咖啡硷会使人沮丧、烦躁和焦灼不安，应避免含有咖啡硷的食物如咖啡、茶叶等。 ５．调节色光环境。环境对人的情绪、情感起着重要的影响和制约作用。例如，素雅整洁的房间，光线明亮，颜色柔和的环境使人产生恬静、舒畅的心情。相反，昏暗狭窄、肮脏的环境会给人带来憋气和不快的情绪。光线暗淡易使人精神萎靡不振。对阴天或光线暗淡房间里感到消沉的人，若每天增加

18. An exquisite selection of four short musical pieces designed to gradually lead into music that can uplift the mood. By engaging in ballroom dancing, with delightful melodies and harmonious dance music, you can move gracefully with light and rhythmic steps. This activity is actually an enjoyment of music, art, sports, and beauty, which can make you feel relaxed, cheerful, and alleviate stressful nerves, thereby soothing bad moods. 3. Self-encouragement and language suggestion. When you're in a bad mood, you can comfort and encourage yourself with the philosophy of life or certain wise thoughts to fight against pain and adversity. In this way, you will feel empowered and be able to regain your spirits amidst suffering. Additionally, you can use the suggestive power of words to adjust and relax your mental tension, alleviating your bad mood. For example, when you are angry, you can remind yourself with words like "don't be angry, getting angry will make things worse." When you are depressed, remind yourself "depression is useless, it doesn't help, let's face reality and figure it out!" When faced with major internal conflicts and worries, you can use phrases like "don't be afraid, don't rush, settle down, it will get better" to encourage and comfort yourself. As long as you are in a relaxed and peaceful state, free from distractions and focused, this kind of self-suggestion often has a significant effect on improving your mood. 4. Utilize food. Simple carbohydrates have a calming effect as they stimulate the brain to produce serotonin. Common carbohydrate foods include vegetables and fruits. Consuming protein helps maintain alertness and brain power. The best sources of protein are shellfish, fish, chicken, beef, and lean pork, with about 100 grams of these foods being enough to produce this effect. Caffeine can make you feel depressed, restless, and anxious, so it's best to avoid foods containing caffeine such as coffee and tea. 5. Adjust the color and light environment. The environment has a significant impact and constraint on a person's mood and emotions. For instance, a simple and tidy room with bright lighting and soft colors can evoke a peaceful and comfortable mood. Conversely, a dim, narrow, and dirty environment can bring about oppressive and unpleasant emotions. Dim lighting can easily lead to a lack of vitality. For those who feel despondent in rooms with dim lighting or on cloudy days, it's recommended to increase daily exposure to light.

19. 二、少生气，控制好自己的情绪，是一个人的本事。遇到烂人烂事，沉默和无视，是爱自己最好的方式。远离烂人烂事，是一种智慧，也是一种格局。

19. Secondly, not getting angry and controlling one's emotions is a person's ability. When encountering bad people and things, silence and ignoring them are the best ways to love oneself. Keeping away from bad people and things is both wisdom and a broad perspective.

20. 想多了。也就是以偏概全，揪住一点纰漏就把事情全盘推翻。李婷与老公经过六年感情洗礼，终于走进婚姻殿堂，却因婆家婚宴排错了座位就心生郁结，婚后老公就离不了“偏心眼”的评价。

20. Overthinking it. It's just a case of making a mountain out of a molehill, picking on a minor flaw and then completely overturning the situation. After six years of emotional trials, Li Ting finally walked down the aisle with her husband, but due to a seating arrangement mistake at the wedding banquet of her in-laws, she harbored resentment. Since then, her husband has been unable to shake off the reputation of being "partial."

21. 人生苦短，我们都是红尘过客，路过人间，接受人间苦难，欣赏四季风景，一切皆是对自己的考验和治愈。

21. Life is short, we are all wanderers in the world of suffering, passing through the human realm, accepting the hardships of life, appreciating the scenery of the four seasons. Everything is a test and a healing for ourselves.

22. 做个按摩——按摩被证明是一种很棒的压力减轻剂，尤其当你身上背负着过多的责任的时候。他减缓压力和焦虑情绪，同时，使你放松和减慢你的心跳速度。

22. Get a massage - Massage has been proven to be a great stress reliever, especially when you are carrying too much responsibility. It reduces stress and anxiety, while also helping you relax and slow down your heart rate.

23. 莫言说：“躺床上好好想想，一辈子能相信谁，又能依赖谁，一路走来，行囊里装满了酸甜苦辣，当有一天你尝尽了社会的无情，金钱的压力，爱情的不堪，你终会明白，别人的屋檐再大，都不如自己有把伞。”

23. Mo Yan said, "Lie on the bed and think deeply. Who can you believe in your whole life and who can you rely on? As you walk along the way, your bag is filled with the bitterness and sweetness of life. When the day comes that you have tasted the mercilessness of society, the pressure of money, and the unbearable love, you will eventually understand that no matter how large the eaves of others' houses are, they are not as good as having an umbrella of your own."

24. 体验完创伤修复疗法的几天里，我一直在实践一件事，那就是“倾听身体”。我越来越清晰地发现：身体与思想是那么地紧密相联。

24. Over the few days after experiencing the trauma repair therapy, I have been practicing one thing, which is "listening to the body." I have increasingly realized: the body and the mind are so closely connected.

25. 接下来，医生请我站起来，与他面对面，举起双手使劲向前推他的双手。过程中注意保持身体不倾斜，将身体的重力交给脚下的大地，集中精力将手掌用力向外推。

25. Next, the doctor asked me to stand up and face him, with my hands raised high and pushed against his hands with all my strength. Throughout the process, I paid attention to not leaning my body, transferring my body's weight to the ground beneath my feet, and concentrating all my efforts on pushing my palms outward.

26. 人生除了生死都是小事，有什么大事，有什么过不去的事情？只要自己不强求，不苛求，不被欲望控制，懂得顺势而为，走过去，再回头，才会发现，人生不过如此。

26. Life is all about birth and death; what else is a big deal, what is there that can't be overcome? As long as one does not overreach, does not demand too much, and is not controlled by desires, and understands how to go with the flow, cross over, and then look back, one will find that life is nothing more than this.

27. 适当做爱——性可以减轻压力和促进深度和更能够恢复疲劳的睡眠，因为由于性刺激，分泌了更多的内啡肽。

27. Have sex appropriately – sex can alleviate stress and promote deeper and more restorative sleep, as more endorphins are secreted due to the sexual stimulation.

28. 活化资源：所谓活化资源，就是让受伤者重新审视自己内在的以及外在的有利条件。当我们受伤，往往会过分的悲观，往往只看到糟糕的一面。而这一技术，就是帮助我们重新审视整合蕴藏在我们外在的、内在的、身体的资源，比如：至少我的身体健康;至少我还有一个无活不说的朋友等等，帮助我们去追踪那些积极的身体感觉，以及因为发现有利资源而引起的身体变化。这个练习有助于建立内在的复原力，更新个人的觉察力，同时镇定神经系统，将积极的经验扩展为内在感觉，获得自我疗愈的信心。

28. Activation Resources: The term "activation resources" refers to the process of helping the injured person to re-evaluate the favorable conditions both within and around them. When we are injured, we often become overly pessimistic and only see the negative aspects. This technique helps us to re-evaluate and integrate the resources that lie within us, such as: at least I have a healthy body; at least I still have a friend who is always there for me, etc., helping us to track those positive physical sensations and the physical changes that arise from discovering favorable resources. This practice helps to build inner resilience, update personal awareness, and calm the nervous system, expanding positive experiences into inner feelings, and gaining confidence in self-healing.

29. 人生在世，谁都有不顺心的时候，谁都有碰到烂人烂事的时候，与其沉湎于琐事的纠缠，不如花时间思考、学习和成长。

29. In life, everyone has times when things don't go their way, and everyone encounters bad people and bad situations. It's better to spend time on reflection, learning, and growth instead of being engulfed in the entanglement of trivial matters.

30. Step6：用身体抚慰心灵：主动地调试身体的动作和姿态，同样可以作用于我们的心灵

30. Step 6: Comfort the soul with the body: Actively adjusting the body's movements and postures can also have an effect on our soul.

31. 对于表白失败后的处理方式因人而异，每个人都有不同的情感和处理方式。

31. The way people handle the aftermath of a failed confession of love varies from person to person, as everyone has different emotions and approaches to dealing with it.

32. 到户外去——呼吸二十分钟新鲜空气，享受阳光，不仅仅有助于你更好的呼吸，还可以帮助你放松，并且使你再次精力充沛起来。

32. Go outdoors - breathe in fresh air for twenty minutes, enjoy the sunshine, which not only helps you breathe better but also aids in relaxation and revives your energy.

33. 一、这个世界上只有自己心疼自己，不要去指望任何人会心疼你，人性本来就是自私的，谁也做不到感同身受，谁也不会事事换位思考，在现实面前，当你静下心来想想，其实并没有人为你考虑，更多的是挑剔跟指责，所以要冷暖自知，悲喜自渡。

33. One, in this world, only you can cherish yourself. Don't expect anyone to cherish you, because human nature is inherently selfish. No one can truly empathize with others, and no one will think from others' perspectives in every situation. When faced with reality, if you calm down and think about it, you will find that no one is really considering your needs. Instead, there is more criticism and blame. Therefore, you should know your own warmth and coldness, and bear your own sorrows and joys.

34. 想少了。也就是一根筋，什么事都非黑即白、没有回旋的余地。在网络上，有个被丈夫和“小三”气得自杀的女子一度被炒得沸沸扬扬，有专家分析，她的问题就是把生活的全部赌注压在了感情上。

34. Think less. It's like being inflexible, where everything is either black or white with no room for compromise. On the internet, there was a woman who was driven to suicide by her husband and a paramour, and this incident was widely discussed. An expert analyzed that her problem was that she put all her bets on emotions in life.

35. 每个人都会经历创伤。有些是突发性创伤，比如地震、雪灾、突发性车祸、失去亲人、离婚等等。而有些创伤发生了太长时间，称之为积累性创伤，比如经常性地感觉到被嘲笑、不被认可……

35. Everyone will experience trauma. Some are sudden traumas, such as earthquakes, snow disasters, sudden traffic accidents, the loss of loved ones, divorce, and so on. While some traumas have occurred over a long period of time, which are referred to as cumulative traumas, such as frequently feeling mocked, not recognized, and so on.

36. 每个月做一次你害怕的事情——无论是去体育馆、滑旱冰、萨尔萨舞还是和朋友外出，这样可以提高你的自信心、将你的自尊提高到两倍并且帮助你把问题都掌握在控制范围内。

36. Do something you're afraid of every month – whether it's going to the gym, rollerblading, salsa dancing, or going out with friends. This can boost your confidence, double your self-esteem, and help you keep all your problems within control.

37. 换个心态看待问题则会清净很多，烂事沉默，烂人无视，事不关己高高挂起，长往以久，你会发现整个世界都清净了。

37. Viewing problems with a different mindset can make things much clearer. Ignore the mess, overlook the scoundrels, detach yourself from matters that don't concern you, and over time, you will find that the whole world becomes peaceful and serene.

38. Step2：钟摆效应：让被治疗者在身体的“坏感觉”与“好感觉”之间来回穿梭

38. Step 2: Pendulum Effect: Allow the patient to oscillate between the "bad feelings" and "good feelings" in their body.

39. 钟摆效应：通常，在让受伤者从震惊中恢复到相对清醒之后，医生们也会使用“钟摆效应”这一技术，即让被治疗者在身体的“坏感觉”与“好感觉”之间来回穿梭，既要注意到紧张、僵硬等不舒服的负面感受，还要注意到各种积极和中性的身体感受。这可以帮助我们学会体会身体的各种感受，进而学会分辨神经系统处在失调和平衡的不同状态中的感觉。

39. Pendulum Effect: Usually, after the injured person recovers from the shock and becomes relatively清醒, doctors also use the technique of the "pendulum effect," which involves letting the patient alternate between the "bad feelings" and "good feelings" in their body. This requires attention not only to the uncomfortable negative sensations such as tension and stiffness but also to various positive and neutral physical sensations. This can help us learn to experience the various feelings of the body and consequently learn to distinguish the sensations when the nervous system is in a state of imbalance or balance.

40. 名人想不开抑郁了，某明星想不开自杀了……生活中“想不开”似乎处处都有。小小的心结打不开，后果真有那么严重吗其实，许多常见的心理疾病，如焦虑障碍、社交恐惧、考前焦虑、抑郁、躁狂等，其起因都离不了“想不开”，而偏头痛、药物滥用、性功能障碍和神经性厌食等这些生理病症也夹杂“想不开”的因素。“想不开”到底是怎样一个心魔呢

40. Celebrities can't come to terms with things and become depressed, and some stars even commit suicide due to this... In life, it seems that "not being able to come to terms with things" is everywhere. Is the consequence of a small heart knot really that serious? In fact, many common mental disorders, such as anxiety disorders, social phobia, exam anxiety, depression, and mania, all have their origins in "not being able to come to terms with things." And conditions like migraines, drug abuse, sexual dysfunction, and nervous anorexia also involve factors of "not being able to come to terms with things." What exactly is the psychological demon of "not being able to come to terms with things"?

41. 我努力去尝试，渐渐地，身体放松了很多。奇怪的是，我的情绪跟着轻松起来，觉得没有什么可怕的，如果老公不高兴，我可以心平气和地问问他“为什么不高兴”这有什么难呢

41. I tried hard, and gradually, my body became much more relaxed. Strangely enough, my mood followed suit and I felt that there was nothing to fear. If my husband is unhappy, I can calmly ask him, "Why are you upset?" What's so difficult about that?

42. 第二，与亲密的朋友或家人倾诉。与信任的人分享自己的感受，可以获得支持和理解。他们可以给予你鼓励和建议，帮助你走出情感低谷。

42. Secondly, confide in close friends or family members. Sharing your feelings with trusted individuals can provide support and understanding. They can offer you encouragement and advice, helping you to overcome emotional lows.

43. 其实，放松身心，缓解压力的方法有很多，下面简单介绍几种，希望能帮到您。

43. In fact, there are many methods to relax the body and mind and alleviate stress. Below, I will briefly introduce several of them, hoping they can be helpful to you.

44. 人生苦短，每个人都有自己的苦，每个人因背景不同，经历不同，价值观不同，看问题方式就不同，心里的苦只有自己懂，脚下的路只有自己走！

44. Life is short, and everyone has their own sorrows. Due to different backgrounds, experiences, and values, people see things in different ways. The pain in one's heart is only understood by oneself, and the path one walks is only walked by oneself!

45. 反正怎么也是一天24小时，开开心心的过一天，多好！尽量让自己这一天过的有意义，找自己感兴趣的事去做！

45. After all, it's always 24 hours a day, why not spend it happily? Try to make this day meaningful for yourself, and find something you are interested in to do!

46. 逛超市购物——购物减压时，要了解一下实际支付能力，综合考虑一下购物的连锁效应，付款之前还是谨慎些吧。

46. Shopping at the supermarket - When shopping to relieve stress, it's important to understand your actual payment ability and consider the连锁 effect of shopping. It's better to be cautious before making the payment.

47. 医生说，这个方法虽然很简单，但涉及到了“创伤修复模式”的整体理论基础。通常很多人会认为我们的头脑和身体间的关系是单方向的决策和执行的关系，头脑思考和命令，身体只是执行意愿的工具;但是，今天，已经有越来越多的心理学家、脑科学家和神经科学家相信，我们的身体和头脑之间的关系不是那么简单，它们是一个相互影响，相互作用的有机系统，不仅我们精神世界会影响躯体反应，主动地调试身体的动作和姿态，同样可以作用于我们的心灵。

47. The doctor said that although this method is simple, it involves the overall theoretical foundation of the "trauma repair model." Usually, many people would think that the relationship between our mind and body is a one-way decision-making and execution relationship, where the mind thinks and commands, and the body is merely a tool to execute the will; however, today, an increasing number of psychologists, neuroscientists, and brain scientists believe that the relationship between our body and mind is not so simple; they are an organic system of mutual influence and interaction. Not only can our spiritual world affect bodily reactions and actively adjust the body's movements and postures, but it can also act on our souls.

48. 通过这些，我们的神经系统会获得恢复的能力，我们也重新熟悉对自己身体的控制力。

48. Through these, our nervous system gains the ability to recover, and we also regain a sense of control over our own bodies.

49. 当这些创伤已印刻于心, 如何才能从创伤中更快地恢复过来美国专家研究了一套新的创伤修复模式。通过学习这个模式，我们不仅可以治疗自己，也可以帮助身边受了创伤的人。可是，难道踢踢腿、弯弯腰的躯体训练，真的可以治疗我们内心的伤痛吗不妨试试!

49. When these wounds are etched in the heart, how can we recover from them more quickly? American experts have researched a new trauma repair model. By learning this model, we can not only treat ourselves but also help those around us who have been traumatized. But, can really exercises like kicking and bending the waist treat our inner wounds? Let's give it a try!

50. 著名认知治疗师韦斯勒把常见的“想不开”概括为三种。

50. The renowned cognitive therapist Wesler summarizes the common "difficulty in letting go" into three categories.

51. 人要有翻篇的能力，不依不饶就是画地为牢。这个世界没有真正快乐的人，只有想得开的人，要永远相信，所有的山穷水尽都藏着峰回路转，就算是一地鸡毛也能搓出一个鸡毛掸子。

51. People should have the ability to turn the page, as holding on to grudges is like building a prison for oneself. There are no truly happy people in this world, only those who can let go. Always believe that all dead ends are hiding a turn for the better, and even a pile of chicken feathers can be combed into a feather duster.

52. 实际上，人生不如意十之八九，思想上一时转不过弯来是常事，本无可非议的。而我们应对挫折的过程，也是停下来深刻反省、锻炼自己思维和情商的契机，而想开后转化为积极向上的行动力更是值得鼓励。然而，如果想不开的表现过长，比如有“活着一点意义都没有、不如自杀”这样的想法持续了两周以上，那么就要考虑抑郁症了。

52. In fact, it is often the case that nine out of ten things in life do not go as planned, and it is quite normal for one to struggle with a shift in mindset. There is nothing wrong with that. The process of dealing with setbacks is also an opportunity to pause and deeply reflect, to exercise one's thinking and emotional intelligence, and to turn this into a positive upward action is something that deserves encouragement. However, if the inability to think positively persists for too long, such as having thoughts like "There is no meaning in living, it's better to commit suicide" for more than two weeks, then depression should be considered.

53. 泡个热水澡——在热水浴中浸泡二十分钟。不仅你的肌肉的到了放松，减掉了压力，洗澡水的热量同时也会通过扩张你的血管来降低你的血压。

53. Take a hot bath – soak in a hot bath for twenty minutes. Not only will your muscles be relaxed and the stress reduced, but the heat of the bathwater will also lower your blood pressure by expanding your blood vessels.

54. 三、遇事别往心里搁，要知道一切都是最好的安排，若是心态不好，再小的事，都会被无限放大，倘若斤斤计较，总是寝食难安，受罪的一定是你自己。

54. Thirdly, do not take things to heart. You should know that everything is the best arrangement. If your mindset is not good, even the smallest matter will be infinitely magnified. If you are always too meticulous, you will find it hard to sleep or eat, and the one suffering will definitely be yourself.

55. 脚踏实地：就是让受创伤的人感受到外在的支持。通常，人们受到创伤后的第一个感觉就是“无助”，“孤立无援”“无所依托”，此时的身体也往往是紧绷的、僵硬的，而“脚踏实地”就是让受伤者主动地去感受外在的支持，即使所有人都离开了你、敌视你，你仍有“大地”给你支持，而且身边的任何东西，如椅子、桌子、地板，甚至是树木、空气都在给你支持。

55. Down-to-earth: It means allowing the traumatized person to feel the external support. Usually, the first feeling people have after trauma is "helplessness," "being abandoned," and "having nothing to rely on." At this time, the body is often tense and stiff. "Down-to-earth" is about making the injured person actively feel the external support, even if everyone leaves you or turns against you, there is still "the earth" supporting you. Moreover, everything around you, such as chairs, tables, floors, even trees and air, are all supporting you.

56. 我们的这次治疗体验很快要接近尾声。结束前，针对我经常在生气的家人面前“呆若木鸡”的困扰，Blinn 先生送给我一个小方法：动一动。

56. Our treatment experience is quickly approaching its end. Before it concludes, in response to my困扰 of often being at a loss for words in front of my family members when they are angry, Mr. Blinn gave me a small method: move.

57. 安排好工作节奏——使身体得到短暂的休息，一旦感受到身体发出的压力和紧张信号时，就应站起来，散散步，喝点水，与人友好地谈话，坐在舒适的椅子里或者呼吸新鲜空气。

57. Arrange your work rhythm - allow your body short breaks. Once you feel the body's pressure and tension signals, stand up, take a walk, have a drink of water, talk friendly with others, sit in a comfortable chair, or breathe in fresh air.

58. 多一些社交——尤其是当你心情不好的时候。和一个支持你的朋友多笑笑、放松自己和放下一些压力，这样能够帮助你一整晚都忘却烦恼。

58. More social interactions – especially when you're feeling down. Sharing a laugh with a supportive friend can help you relax and release some stress, which in turn can help you forget your troubles all night long.

59. Step5：恢复防卫反应：激活我们身体的自然能量，去完成一个防御的自然反应过程

59. Step 5: Restore Defense Response: Activate our body's natural energy to complete a natural defense response process.