Watch this: one little piece of paper can have a remarkable effect.

看看這個，一小片紙張就能有顯著的影響。

Stress is stressful. [Job interview]

壓力是很讓人焦慮的。[工作面試]

But if you understand a bit about what it is, you'll be better able to deal with it.

但當你對它的含義有所了解，你就能更好地處理它。

First, though, take a few deep breaths.

那麼首先，先深呼吸幾口。

In fact, do that anytime you feel stressed—it helps.

事實上不管何時，只要你有壓力時就這麼做，這會有所幫助的。

Stress is a survival mechanism.

壓力是一種生存機制。

When danger appears, it can get you out of trouble quickly.

當危險出現時，它可以使你快速脫離險境。

Your body crashes up the gears and throws all its resources into getting you moving.

你的身體會激發腎上腺素，將所有能量運用在你身體的移動上。

Your heart pumps furiously to increase blood pressure.

你的心臟猛烈地跳動以增加血壓。

Glucose is sent to the muscles as a fuel injection, and you become totally focused on what psychologists call "fight-or-flight."

葡萄糖作為燃料注入肌肉裡，而你會完全專注在心理學家稱為「戰鬥或逃跑反應」上。

Thing is, this emergency state is only meant to last just long enough to get you out of danger.

事實上，這種緊急狀態僅能持續到讓你脫離危險。

-But here in the 21st century we stress about different things and for much, much longer. -[Where did I put my wallet? Did I lock the front door? Exams next week!!!]

但在 21 世紀，我們因為不同的事情而感到壓力，且持續時間增長許多。

Your brain and body stay on red alert, and you'll be less able to think clearly, learn or remember things.

你的大腦與身體保持在紅色警戒狀態，這樣你更無法清晰思考、學習和記憶。

Take a few more deep breaths.

再深呼吸幾口。

Because as you now know stress is a physical reaction, and deep breathing helps to counteract its effects

因為你現在知道壓力是一種身體反應，因此，深呼吸有助於減輕壓力帶來的影響。

So, what else can you do?

那麼，還有什麼是你可以做的呢？

Okay, top tips to reduce stress—first, get plenty of exercise.

那麼減輕壓力的首要秘訣：首先，多運動。

Let out all that locked up energy.

釋放那些被鎖住的能量。

Now back to the problem—get in control.

現在回到那個問題：控制。

Scope out the situation and how you're going to tackle it.

仔細觀察狀況和你將要如何應對。

Don't stress alone—talk to someone.

不要一個人承擔壓力，找人說說話。

Socialize and have a laugh.

去社交並且笑一下。

You can't laugh and quake with fear at the same time.

你無法同時笑和感到恐懼而顫抖。

Get down with nature on a big or small scale.

不論規模大小，與大自然相處。

And if your mind won't stop worrying, get something else to do instead.

如果你還是無法停止擔心，去找其他事情做。