First, breathe.

第一：呼吸。

Breathe in deeply, down into your belly.

深深地呼吸，往腹部吸氣吐氣。

Use your diaphragm to breathe.

運用你的橫隔膜呼吸。

And then breathe out slowly through your lips.

接著慢慢把氣吐出嘴唇。

Doing this intentionally is a great way to just slow yourself down, to get yourself out of that fight-or-flight response that anxiety so often brings, just trying to slow things down and let your body know it's okay.

特意做這件事可以讓你慢下來，讓你逃脫面對焦慮時想戰鬥或逃跑的反應，慢慢處理事情、讓身體知道一切都好。

Next stop is lifting heavy stuff because exercise in general is really good when it comes to your mental health but for anxiety especially.

下一步是舉重，因為運動對心理健康有益，尤其是對焦慮。

There's something about lifting heavy weights that affects your nervous system so that the anxiety is temporarily relieved.

舉重可以影響你的神經系統，讓焦慮獲得短暫紓解。

Of course, use proper form and all that and if you don't have weights you can do body weight exercises, squats, push up etc.

當然要用正確姿勢，如果你沒有舉重器材，你也可以徒手訓練，像是深蹲和伏地挺身。

Third, be careful what you're feeding yourself.

第三：飲食要注意。

Especially alcohol because while it may seem to relieve anxiety while you're drinking it, the next day your body overcompensates because alcohol is a depressant and your body is trying to get back to equilibrium.

特別是酒精，雖然喝的時候看似能減輕焦慮，隔天身體卻會過度補償，因為酒精其實是抑制劑，而你的身體在試著回歸平衡。

So it's releasing chemicals in your body that are basically uppers and the next day once the alcohol is out of your system, your body is still producing that, which makes the anxiety worse.

所以酒精會釋放體內類似興奮劑的化學物，隔天當酒精被排出體外時，你的身體仍在製造那個化學物，會讓焦慮更嚴重。

Cutting out coffee is also a good idea, caffeine being a stimulant, it can make the anxiety much worse.

避免咖啡也是個好點子，咖啡因是刺激物，會讓焦慮更加嚴重。

For me I love coffee, that's the last thing that I think will go, I'm gonna hold on to it as long as I can.

像我很愛咖啡，咖啡會是我最後才放棄的東西，只要我能，我就會喝。

Then also things like sugar.

像糖也是。

Sugar isn't really great for anxiety.

糖對焦慮來說不是個好東西。

And then making sure you're drinking lots of water.

確保要喝很多水。

I mean, this sounds stupidly simple, right?

這聽起來簡單到很笨，對吧？

But our bodies are, it's this organic thing, 70% water.

我們的身體是有機體，有百分之七十都是水。

I think anxiety tends to get worse when our bodies are just not functioning well in general.

我覺得當身體總體而言沒有好好運作時，焦慮往往會惡化。

And then another good thing that I have found is listening to other people's stories, other people who deal with anxiety or if you're dealing with obsessive thoughts or you're dealing with intrusive negative thoughts, there are so many podcasts out there now.

另一件我找到的好方法是聽別人的故事，其他焦慮的人的故事，或是你正面對著偏執想法、侵略性的負面想法，有好多播客可以聽。

Everyone has a podcast, you can find podcasts where people talk about just anxiety and you can hear people's stories, and it's a great way to feel not so alone.

每個人都有播客，你可以找到談論焦慮的播客、聽聽別人的故事，可以讓你感覺不那麼孤單。

Okay and then fifth, it's always good to remind yourself that you are not your thoughts, you are not your feelings and when a thought or a sensation comes up in your body, that's not you, and you're not really responsible to it, you don't need to react to it.

好，第五：要提醒自己你不是你的想法、你不是你的感受，當你有了一個想法或感受，它們都不是你，你不用為它們負責，你不用做出反應。

Your mind is an organ just the way that your heart is, and so your heart is pumping, you're not doing anything, in the same way your mind is giving thoughts, it's just putting thoughts out there.

你的大腦是一個器官，跟心臟一樣，所以你不用做任何事心臟就會跳動，就跟你的大腦會有想法，它就只是把想法丟出來而已。

You didn't cause it to happen and you don't have to take any responsibility or respond to it.

你沒有造成想法發生，你也不需要為想法負責或給予回應。

It's good to cultivate that mindfulness to realize that when the thoughts come up, you can just be like, there's a thought and I don't have to engage with it, I don't have to make it out to be anything more than my mind is doing its thing and putting thoughts out there.

培養出正念是好的，要理解想法產生的時候，你不用參與它，你只需要知道一切只是大腦在丟出想法，如此而已。

Or my body is making me feel like I have a fear feeling in the pit of my stomach.

或是我的身體讓我覺得，在胃裡有股緊張感。

Okay, that's just my body doing something.

好，那就只是我的身體在做某件事而已。

Doesn't mean that I'm actually in danger.

不代表我真的陷入危險。

Let me know in the comments if there are other ways, other practical ways you found for dealing with anxiety.

在留言區讓我知道其他面對焦慮的方法，其他你認為有用的辦法。

Give the video a like if you enjoyed it, and until next time, stay cool and attractive.

如果你喜歡這支影片就按個讚，下次見之前，都要又酷又吸引人。