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等不完的紅燈！

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訊息爆炸的推特！

It's all so overwhelming and stressful!

這全都讓人好崩潰、好有壓力！

But who has time to relieve stress when it's constantly building and building?

但是當壓力排山倒海而來時，誰有時間去釋放它？

Well, we hope you do because studies have shown that too much stress leads to headaches, higher blood pressure, an upset stomach, memory loss, disrupted sleep, and increase risk for heart attacks.

嗯，我們希望你還是要去紓解壓力，因為研究指出太多的壓力會導致頭痛、高血壓、腸胃不適、失憶、睡眠中斷和心臟病風險的增加。

Stress does a number on your mind and body.

壓力會對你的的大腦和身體帶來影響。

Training your immune system, and messing with your ability to concentrate.

鍛煉你的免疫系統，並使你無法專注。

Having ten sore muscles, shallow breaths, increased heart rate, these are all signs that you might be too stressed out.

肌肉痠痛、呼吸淺急、心跳加快。這些都是你可能壓力過大的徵兆。

Hey, we all know that you can't take fewer classes.

嘿，我們都知道你不可能少上一些課。

You can't quit the track team, or resign from student government, we get it.

你不能離開田徑隊，或是辭去學生會，我們了解。

But here are a few tips that will help you feel calmer inside when your outside life gets too hectic.

但這裡有些步驟可以在你忙得暈頭轉向時，幫助你感到更加平靜。

One: Stay in and recuperate.

第一種：待在家並恢復。

When stressed, you might feel the need to tackle everything on your to-do-list all at once.

有壓力時，你可能會有股慾望，想立刻把工作清單上的每個項目都完成。

But that sets you up for burnout and failure.

但這只會讓你筋疲力竭並且失敗。

Instead, find a simple routine tasks to complete at home like doing the dishes or vacuuming.

相反地，你可以在家找一個簡單的例行公事，像是洗碗或是吸地板。

Studies show that completing a repetitive task allows your brain to pare down and focus.

研究顯示，完成這些重複性的事務可以讓你的腦袋暫緩緊繃並且專注。

The perfect cure-free worries scattered mind.

這個完美的療法趕走散佈在腦海中的煩惱。

After you finish cleaning your house, clean yourself!

打掃完房子後，清理你自己！

Yes, we wrote that clean yourself!

是的，我們說的就是清理你自己！

Because a warm bath or hot shower will boost your mood!

因為不管是溫暖的泡澡或用熱水淋浴都會鼓舞你的情緒！

Studies have shown that the sensation of warm water triggers responses in the body and brain similar to those triggered by emotional warmth.

研究顯示，熱水的溫暖感覺所引發的身體和大腦反應，類似於情緒上感到的溫暖。

So think of your next shower like a soothing liquid hug.

所以下次想像淋浴就像一個舒緩柔軟的擁抱。

If you find stress keeping you up all night, try progressive muscle relaxation just before bed.

如果你發現壓力讓你整夜失眠的話，試試看在睡前做漸進式肌肉放鬆。

That is a fancy way to describe clenching up every muscles in your body for a few seconds, and then letting go.

意思是說，使你的每條肌肉緊繃並持續數秒，然後放鬆。

Lie on your back and start with your forehead, continuing through your tummy down through your thighs and finally your little toes.

仰躺在床上，從額頭開始，延續至你的肚子，往下延伸至你的大腿，最後到你的腳趾。

Repeat as needed until every muscle is completely relaxed. Then, sleep like a baby.

依需求重複直到每一部分的肌肉都完全放鬆。然後，你就可以像嬰兒一樣好眠了。

Two: Get out for good vibes!

第二種：走出家門尋找好的共鳴！

Ommm…

嗡...

Downward doggy paddle your way through stress.

像下犬式那樣向下游出你的壓力海。

The spiritual mantra used in yoga and meditation help focus the mind and stave off feelings of anxiety.

用於瑜伽和冥想的心咒能夠幫助我們集中注意力和調適焦慮狀態。

Yoga not for you? That's okay!

瑜珈不適合你嗎？也沒關係！

Go outside for a good dose of natural light and a little jog.

出去接收適量的自然光、稍微慢跑。

Exercise lessens anxiety and helps maintain feelings of calm, even in the face of distressing events.

運動會緩解焦慮不安且有助於維持寧靜，哪怕是面臨令人煩惱的事件。

Hey, leave the headphones behind.

嘿！放下你的耳機。

All the distracting chatter from those texts and emails and tweets can wait.

所有來自你簡訊、電子郵件、推特，那些使你分心的聊天都可以暫緩。

And hey, instead of texting, emailing, or tweeting your best friend, why don't you guys just meet up and get in a good laugh.

嘿！除了利用簡訊、電子郵件、推特和你的好友聯絡外，你們何不直接見面聊然後開懷大笑？

Because laughter injects a surge of endorphins into the body, which creates feelings of happiness and euphoria, which is why you like them so much.

因為笑聲會在你的身體裡注入腦內啡，讓你的身體產生愉快和興奮的感覺，這就是為何你這麼喜歡大笑的原因。

Three. Here's the best one: Treat yourself to something yummy.

第三種：這是最棒的一種，吃美食。

Hmmm, chocolate.

嗯，巧克力。

Alright, look! We're not condoning emotional eating 'cause that's a whole other thing, but there are treats that you can keep handy that will improve your mood, like dark chocolate.

好！聽著！我們不是寬限情緒化進食，因為這完全是兩碼子事。是指一些，能夠振奮你心情、隨身攜帶的小零食，像是黑巧克力。

Certain chemicals in chocolate help relax the blood vessels, which reduces blood pressure.

巧克力中的某些化學物質會幫助我們的血管放鬆，也就可以降低血壓。

You can also appeal to your sense of smell for relaxation.

你也可以利用香氣使你放鬆。

The aromas of spearmint and lavender have proven destressing effects.

綠薄荷及薰衣草的香氣已經被證實有紓壓之功效。

So go buy a lavender scented candle or pick up some spearmint tea.

所以去買個薰衣草的香氛蠟燭吧，或是泡個薄荷茶。

Take a moment to yourself and breathe in the goodness.

抽出片刻獨處放鬆並深呼吸。

There you have it, WellCasters. Our quick tips for stress relief.

現在你們都能掌握我們一些關於紓壓的速成小撇步了。

You're gonna have to anticipate that life will be filled with ups and downs.

你必須預期人生就是充滿著起起伏伏。

So when the challenges do come, you can take comfort now and knowing that there's a warm shower just on the other side of your bathroom, or a delicious piece of chocolate stashed in your bag so you’ll eat.

這樣當困難降臨時，你才能處之泰然，並且知道你可以到旁邊的浴室沖個暖呼呼的熱水澡，或是可以在包包裡放片可口的巧克力，想吃就吃。

Be sure to incorporate stress relief strategies into your daily routine.

務必將紓壓策略排進你的每日例行事務中。

Make them as essential as breathing in through your nose and now through your mouth.

讓它們像呼吸一樣必須，來！從鼻子吸氣，現在用嘴巴吐氣。

Well, that’s all from me today, WellCasters.

好的，這就是我今天要分享給各位觀眾的所有內容。

Would you do me a kindness? Subscribe to our channel.

你可以好心地幫我個忙嗎？ 訂閱我們的頻道。

Sign up for our newsletter to receive sneak peeks and other awesome stuff.

註冊我們的電子報，搶收先看還有其他很棒的作品。

See you later!

我們下次見！