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  • Have you noticed that you feel worried, can't sleep and feel overwhelmed?

    你有注意到你會感到擔心、睡不著、或壓力很大嗎?

  • Or maybe your chest hurts, your heart's beating super fast and you feel a sense of panic?

    又或是你可能會胸悶、心跳加速或感到惶恐?

  • If you've been diagnosed with anxiety whether a panic disorder, generalized anxiety disorder like me, or just having an anxious day.

    假若你曾被診斷出有恐慌症、廣泛性焦慮症、或只是單純某天感到焦慮。

  • It can be hard to wade through all the information out there.

    我們總是難以接受所有教你克服焦慮的訊息。

  • That often times feels like it's written by someone who's never experienced anxiety before.

    常常覺得這些方法都是由一些根本沒有體會過焦慮的人所提出的。

  • To help you out, here are some tried and tested science-approved methods that will help you feel better today from one anxious person to the other.

    為了幫助你,這裡提供一些已透過實際體驗、測試及科學驗證的方,可以讓你從跳脫焦慮的情緒,感覺暢快些。

  • One: Stay away from WebMD

    小撇步一:不要再看 WebMD 了!(一個查詢症狀的網站)

  • While the instinctively google your symptoms can sometimes seem like a way to understand or control your anxiety, this obituary activity called cyberchondria is actually hurting you.

    當你直覺地在網路上搜尋症狀,有時看起來可以瞭解病情或舒緩焦慮,這種稱為網路自我診斷症的行為其實正傷害著你。

  • Stomach problems, is likely anxiety, not an ulcer.

    腸胃不舒服,並不一定是潰瘍所造成的,有可能是因為焦慮。

  • Do you go to your doctor if you feel that something is wrong?

    當你覺得不太舒服時,你有去看醫生嗎?

  • But don't spend hours looking up your symptoms.

    千萬別花時間在網路上查看症狀。

  • Two: Remember HALT

    小撇步二:謹記 HALT (Hungry, Angry, Lonely, Tired)

  • If you're starting to freak out, ask yourself, are you feeling hungry, angry, lonely or tired?

    當你開始感到崩潰,問問自己,是否覺得飢餓、生氣、孤單、或是疲憊?

  • Sometimes, something as simple as eating something or meeting a friend for coffee can make you feel better.

    有時候,像是吃些東西或是找朋友喝杯咖啡,這種簡單的事也能夠讓你紓緩些。

  • Three: Try 4-7-8 breathing.

    小撇步三:試著做 4-7-8 呼吸法

  • This is a great exercise for people with panic or for insomnia and it's really simple.

    這對常感到恐慌或是有失眠症狀的人,是一個很棒的練習。

  • Breath in for 4 seconds. Hold for 7 seconds. And breath out for 8, then repeat.

    吸氣四秒,憋氣七秒,吐氣八秒,一直反覆地做。

  • By focusing on counting and breathing can pull yourself away from those repetitive thoughts and begin to calm down.

    藉由專注在數秒和呼吸,能夠將你從那些反反覆覆的想法中拯救出來,並讓你冷靜下來。

  • Four: Consume information on wellness

    小撇步四:吸收一些健康相關資訊

  • This is a really big one for me and really helps me feel less helpless when I'm having a bad day.

    這對我來說是非常重要且有效的!能夠讓我脫離糟糕的一天並不再感到無助。

  • Some recommendations: the Podcast "On Being" about finding meaning in life, the Tumblr " Everybody has a brain" and Vine by Jeffrey Marsh.

    這邊建議可以收聽 Podcast 上討論生命的意義的 “On Being”,或是上 Tumblr 看 “Everybody has a brain”,以及瀏覽 Vine 網站中 Jeffrey Marsh 的文章。

  • Number five: Move

    小撇步五:移動

  • Wiggle your toes, wiggle your ears, go downstairs and get a glass of water, walk around the block or pet a dog.

    活動你的腳趾頭 (wiggle有無目的地漫步的意思)、搖動你的耳朵、到樓下倒杯水、在街區上晃晃或是摸摸小狗。

  • A lot of people say that exercise helps with anxiety, but when I hear that word, I often fall into a pit of self-hate and despair

    很多人都說運動可以幫助舒緩焦慮,但每當我聽到「運動」這兩個字,我常常會深陷自我厭惡或是絕望的泥淖。

  • You don't need to run 25K to feel good. You just need to move.

    為了舒服些,你根本不需要跑 2.5 公里,你只需要動一動即可。

  • Number six: Mindfulness

    小撇步六:正念 (一種冥想方式)

  • I know you're thinking... mindfulness meditation... so hard right now.

    我知道你在想... 冥想... 也太難了吧...

  • But studies have shown that continually practicing mindful thinking helps to reduce cortisol, a hormone that creates stress.

    但研究指出:持續練習冥想可以幫助降低皮脂醇,這是一種產生壓力的賀爾蒙。

  • Here's a good beginner's meditation:

    這裡有個適合初學者的冥想方式:

  • Focus on an object you can see around you that's natural. Whether the banana on your desk or the plant in your living room.

    專注在周圍的某一個自然物體上,無論是桌上的香蕉或是客廳裡的植物。

  • Then really focus on it. Think about it as though you never seen it before.

    然後努力專注在它身上,試想你從來沒見過這種東西。

  • What it looks like? How it feels like? Where it came from?...etc.

    它看起來長怎樣?它摸起來如何?它從哪裡來的?...等等。

  • If your mind starts to wander, don't worry, just bring your focus back to this object.

    假如你心思開始飄走了,別擔心,只要把注意力拉回這個物體上。

  • If you try this as little as five minutes, it can really help.

    如果你用短短五分鐘來試用這個方法,將會很有幫助。

  • Seven: Start small on things that scare you

    小撇步七:從小處著手那些會讓你懼怕的事

  • One really annoying thing about anxiety is that small things can sometimes feel like a really big deal.

    關於焦慮的一個非常惱人的事,就是會讓你小題大作。

  • Like say... trying to call a stranger on the telephone.

    譬如說:試著打通電話給陌生人。

  • Focusing on one small thing at a time can make your problem seem more managable.

    專注在某件小事上可以讓你的問題看起來沒那麼困難。

  • As an example, when I finally succeed in calling that cool hip new restaurant and making a reservation.

    例如:當我終於成功訂到一間新開幕餐廳的位子。

  • Not only do I get to eat delicious food, but I helped overcome a fear. Win, win!

    我不只能吃到美味的食物,還幫助我克服恐懼。根本雙贏啊!

  • Number eight: Practice self-care

    小撇步八:練習自我照顧

  • This one's really big. Make sure that you're aware of what triggers your anxiety, and make a concerted effort to look after yourself.

    這真的很重要。要確定是哪些事情觸發你的焦慮,並做出最大的努力好好照顧自己。

  • In fact, make this the most important thing you do. Your happiness is more important than anything else.

    事實上,要把自我照顧視為最重要的事。你的開心比任何事都重要。

  • Stay away from things that upset you, like alcohol or toxic people.

    避開那些讓你不開心的事,例如酒精或是討厭的人。

  • Find a therapist and go to them regularly:

    找到一個適合你的療法並規律地執行:

  • Take your meds, wash your face before bed, get a cat as a pet, or write it in the journal.

    吃藥、睡前洗臉、養隻貓,或是寫日記。

  • For people with mental illness, normal stuff can somtimes feel hard, but it doesn't make you a failure or a weirdo.

    對患有心理疾病的人而言,一般的事物有時也會變得很困難,但這並不代表你是個失敗的人或是怪咖。

  • It just means that you have an illness that you have to be constantly aware of, and sometimes it's painful, but mostly it makes you the most interesting person in the room.

    這僅僅只是代表你有一個需要持續照顧的疾病,雖然它有時令人很痛苦,但也因為它,你成為一群人中最有趣的人。

  • Got some great anxiety tips? Share them in the comments.

    這些小撇步你都學起來了嗎?跟我們分享你的評論吧。

  • And if you feel like you suffer from anxiety, we've included some resources in the description below.

    假如你有時常感到焦慮,我們在下面的簡介有提供一些資訊。

  • If you're interested in learning more about the science of meditation, head on over to "AsapSCIENCE" to learn more about its benefits.

    如果你想認識多一點冥想的科學,可以到 AsapSCIENCE 頻道去瞭解更多冥想的好處。

  • And, as always subscribe to AsapTHOUGHT for more informative and thought-provoking videos.

    記得要訂閱我們的 AsapTHOUGHT 頻道,以獲得更多訊息及激發思考的影片。

  • And follow us on Twitter and Instagram! Peace!

    並追蹤我們的 Twitter 以及 Instagram 帳號唷!再見!

Have you noticed that you feel worried, can't sleep and feel overwhelmed?

你有注意到你會感到擔心、睡不著、或壓力很大嗎?

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B1 中級 中文 美國腔 撇步 焦慮 冥想 症狀 網路 照顧

八種舒緩焦慮的有效方法 (8 Anxiety Tips That Actually Work)

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    Loïc 發佈於 2020 年 10 月 19 日
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