Name: 減輕壓力的 5 種簡單方法？ (5 simple ways to reduce stress ?English Podcast)
Uploaded: 2025-03-16T02:41:43.000Z
Duration: 13 min 34 s

祈使句型

Hello everyone and welcome back to the Boost English podcast.

大家好，歡迎回到 Boost English 播客。

我是奧利維亞，今天的主持人。

I hope you're all doing great whether you're listening in the morning, afternoon, or late at night.

無論您是在上午、下午還是深夜收聽，我都希望您一切順利。

It's amazing to think about all of you tuning in from different places.

想想你們從不同的地方收聽節目，真是令人驚歎。

Maybe you're commuting to work or school.

也許您正在上下班或上學途中。

Maybe you're taking a walk in the park or perhaps you're at home enjoying a quiet break with a cup of coffee or tea.

也許您正在公園散步，也許您正在家裡喝咖啡或茶，享受安靜的休息時間。

Whatever the case, thank you so much for joining me.

無論如何，非常感謝您的參與。

As always, I'm excited to spend this time together.

和往常一樣，我很高興能共度這段時光。

Today, it's just me, no special guests, and I'll do my best to make our conversation both helpful and fun.

今天，只有我一個人，沒有特邀嘉賓，我會盡我所能，讓我們的談話既有幫助，又充滿樂趣。

Before we get into our main topic, let's just chat a bit.

在進入正題之前，讓我們先聊一聊。

My day started with me nearly tripping over my cat on the way to the kitchen, so that was my wake-up call.

我這一天的開始是在去廚房的路上差點被我的貓絆倒，所以這是我的起床號。

I guess that's one way to get your heart pumping in the morning.

我想，這也是讓你清晨心跳加速的一種方法。

Sometimes I wonder if pets secretly plan to walk in front of us at the worst possible time.

有時我在想，寵物們是不是暗中計劃在最糟糕的時候從我們面前走過。

Anyway, once I got my coffee made, things went a bit smoother.

總之，我煮好咖啡後，事情就順利多了。

Have you ever had a morning that started off a little rocky?

你是否曾有過一開始就有點不順利的早晨？

It's funny how small events can set the tone for the day, right?

一件小事就能為一天定下基調，這很有趣，不是嗎？

But I figure if something silly happens early on, maybe the rest of the day can only improve.

但我想，如果一開始就發生一些傻事，也許接下來的日子就會好起來。

Now let me tell you what this podcast is all about.

現在，讓我來告訴你這個播客是怎麼回事。

In each episode, I focus on one main topic in English and share my ideas, stories, and tips with you.

在每期節目中，我都會圍繞一個英語主題，與大家分享我的想法、故事和技巧。

By listening, you can practice your English comprehension and pick up new vocabulary along the way.

通過聽力，您可以練習英語理解能力，還能順便學習新詞彙。

Near the end, I'll explain some of the more challenging words or expressions.

最後，我會解釋一些較難理解的單詞或表達方式。

That way, you'll be able to fully understand everything and use the words in your own conversations.

這樣，您就能完全理解所有內容，並在自己的對話中使用這些單詞。

Learning a new language can be tough, but I believe it can also be fun if we take it one step at a time.

學習一門新語言可能會很艱難，但我相信，如果我們一步一個腳印地走下去，它也會充滿樂趣。

If at any point you feel overwhelmed, don't worry.

如果您在任何時候感到不知所措，請不要擔心。

Just pause, rewind, or review the tricky parts later.

只需暫停、倒帶或稍後複習棘手的部分。

您可以按照自己的節奏享受它。

Our main topic today is how to get rid of stress.

我們今天的主題是如何擺脫壓力。

I think we can all relate to feeling stressed.

Whether you're a student dealing with exams, a professional juggling work deadlines, a parent taking care of a busy household, or someone facing personal challenges, stress seems to pop up in all areas of life.

無論您是應對考試的學生、忙於應付工作期限的專業人士、照顧繁忙家庭的父母，還是面臨個人挑戰的人，壓力似乎都會出現在生活的各個領域。

I want to share five strategies that have helped me or people I know.

我想與大家分享幫助過我或我認識的人的五個策略。

Everyone is different, so maybe not every strategy will suit you perfectly, but hopefully at least one will resonate and give you an idea for reducing your own stress levels.

每個人都是不同的，所以也許不是每種策略都完全適合你，但希望至少有一種策略能引起你的共鳴，並給你提供一個減輕自身壓力的思路。

The first strategy is about physical movement.

When we feel stressed, our bodies produce stress hormones, and we can get stuck in that uneasy feeling of tension.

當我們感到壓力時，身體就會分泌壓力荷爾蒙，我們就會陷入這種緊張不安的感覺中。

A great way to break out of it is by exercising.

擺脫困境的好辦法就是鍛鍊身體。

Exercise doesn't have to be a marathon or a high-intensity workout at the gym.

運動不一定是馬拉松或在健身房進行高強度鍛鍊。

It can be something as simple as a brisk walk, a dance session to your favorite music, or a quick stretch in your living room.

它可以是簡單的快步走，也可以是隨著自己喜歡的音樂跳一段舞，還可以是在客廳裡快速伸展一下身體。

The idea is to get your body moving, because physical activity releases chemicals in your brain that improve your mood and help you relax.

這樣做的目的是讓你的身體動起來，因為身體活動會在大腦中釋放化學物質，從而改善你的情緒，幫助你放鬆。

Even a small amount of daily exercise can make a real difference.

即使每天做少量運動，也會帶來真正的改變。

If you find yourself saying, I don't have time, maybe you could just slip in 10 minutes of yoga or do a quick set of jumping jacks during a work or study break.

如果你發現自己說 "我沒有時間"，也許你可以在工作或學習間隙做 10 分鐘瑜伽或快速跳繩。

Is there any short activity you could sneak into your routine?

有沒有什麼短時間的活動可以偷偷加入您的日常活動中？

The second strategy involves mindfulness or meditation.

I know these words can sound intimidating, or maybe you imagine a monk sitting silently for hours.

我知道這些話聽起來很嚇人，或許你會想象一個和尚靜靜地坐上幾個小時。

In reality, mindfulness can be as simple as paying close attention to what you're doing in the present moment.

實際上，"正念 "可以很簡單，就是密切關注你當下正在做的事情。

For example, if you're washing dishes, you focus on the temperature of the water, the feel of the soap, the sound of the water running.

例如，如果你在洗碗，你會關注水的溫度、肥皂的觸感和水流的聲音。

If your mind wanders to your worries or your plans for tomorrow, you gently bring it back to what you're doing right now.

如果你的思緒飄到了煩惱或明天的計劃上，你就輕輕地把它拉回到你現在正在做的事情上。

Meditation is similar, but often more focused on breathing or a specific thought.

冥想與此類似，但通常更專注於呼吸或特定的想法。

Even five minutes of slow, deep breathing can have a powerful calming effect.

即使是五分鐘的緩慢深呼吸，也能產生強大的鎮靜效果。

Some people enjoy using apps that guide them through short meditations.

有些人喜歡使用引導他們進行簡短冥想的應用程序。

It might feel a bit strange at first, but over time, it can help you manage stress by grounding you in the present.

一開始可能會覺得有點奇怪，但隨著時間的推移，它可以讓你立足於當下，從而幫助你管理壓力。

Do you think you'd be open to trying something like that?

你覺得你願意嘗試這樣的事情嗎？

The third strategy is about strengthening your social connections.

It can be really tough going through stress on your own, but sometimes we isolate ourselves when we feel anxious.

一個人承受壓力可能真的很艱難，但有時我們會在感到焦慮時孤立自己。

Maybe we worry we'll burden others, or we just don't feel like socializing.

也許我們擔心會給別人帶來負擔，或者我們只是不想參加社交活動。

Yet talking to a trusted friend, family member, or even an online support group can ease your mental load.

然而，與值得信賴的朋友、家人甚至在線支持小組交談，可以減輕你的心理負擔。

Sharing what's on your mind might not solve the problem immediately, but it often helps you see things in a clearer light.

分享你的心事也許不能立即解決問題，但往往能幫助你更清晰地看待問題。

You might realize that other people have faced similar challenges and can offer advice or just a compassionate ear.

你可能會意識到，其他人也面臨過類似的挑戰，他們可以提供建議，或者只是一個充滿同情的耳朵。

Likewise, being there for someone else can also reduce stress, because you gain a sense of connection and mutual support.

同樣，陪伴別人也能減輕壓力，因為你會獲得一種聯繫感和相互支持感。

We humans are social beings, and even the most introverted among us can benefit from a genuine conversation.

人是社會的產物，即使是最內向的人也能從真誠的交談中受益。

Do you have someone you can reach out to when things get tough?

當遇到困難時，你有可以求助的人嗎？

If not, maybe this is a good time to try to build new connections or reconnect with old friends.

如果沒有，也許現在正是嘗試建立新聯繫或與老朋友重新建立聯繫的好時機。

It might feel awkward at first, but a simple text or phone call can go a long way.

一開始可能會覺得尷尬，但一個簡單的簡訊或電話就能解決很多問題。

The fourth strategy centers on time management.

第四個戰略的核心是時間管理。

One huge cause of stress is feeling like there's never enough time to complete all your tasks.

造成壓力的一個重要原因是，總覺得時間不夠用，無法完成所有任務。

Whether it's homework, job assignments, errands, or personal projects, it's easy to become overwhelmed if we don't have a clear plan.

無論是家庭作業、工作任務、跑腿還是個人項目，如果我們沒有一個明確的計劃，就很容易不知所措。

A helpful approach is to write down everything you need to do, then organize those tasks by priority.

一個有用的方法是寫下你需要做的所有事情，然後按優先順序排列這些任務。

Tackle the most important ones first, and be honest with yourself about how much you can realistically handle in a day.

先解決最重要的問題，並誠實地告訴自己一天能處理多少事情。

If you notice it's too much, see if there's a way to postpone, delegate, or drop less important items.

如果你發現事情太多，看看是否有辦法延後、委派或放棄不太重要的項目。

Breaking larger tasks into smaller, more manageable steps can also make a big difference.

將較大的任務分解成更小、更易於管理的步驟，也會帶來很大的不同。

Instead of writing clean the entire house, you might break it down by rooms or by specific tasks, like vacuuming the living room or doing the dishes.

與其寫打掃整個房子，不如按房間或具體任務細分，比如給客廳吸塵或洗碗。

That way, you get a sense of accomplishment each time you check off a small step.

這樣，每當你完成一小步，就會有一種成就感。

Another tip is to set aside a bit of buffer time for rest and unexpected events, so you're not constantly in a panic about running late.

另一個建議是為休息和突發事件預留一點緩衝時間，這樣你就不會總是因為遲到而驚慌失措。

Do you use any apps or calendars to manage your schedule, or do you prefer paper planners?

您使用任何應用程序或日曆來管理您的日程安排，還是更喜歡紙質計劃表？

The fifth strategy is adopting a positive outlook and incorporating gratitude into your routine.

第五個策略是採取積極的態度，將感恩融入日常工作中。

This doesn't mean you force yourself to be happy when you're not, but rather that you try to see challenges as opportunities to learn and grow.

這並不意味著你在不開心時強迫自己開心，而是要努力把挑戰視為學習和成長的機會。

For instance, if something doesn't go the way you planned, you could reflect on what went wrong and how you might do it differently next time.

例如，如果某件事情沒有按照你的計劃進行，你可以反思一下哪裡出了問題，以及下次該如何以不同的方式去做。

You can also remind yourself that setbacks happen to everyone and that they don't define your worth.

你還可以提醒自己，挫折發生在每個人身上，並不能決定你的價值。

Practicing gratitude can help you shift your focus from worries to the good things in your life.

踐行感恩可以幫助你把注意力從煩惱轉移到生活中的美好事物上。

Some people keep a journal where they write down a few things they're grateful for each day.

有些人會寫日記，每天寫下幾件自己感激的事情。

It can be as simple as appreciating a nice meal or feeling thankful for a friend who checked in on you.

這可以很簡單，比如感謝一頓豐盛的飯菜，或者感謝朋友的問候。

Over time, this habit can train your mind to notice the positives rather than constantly dwelling on the negatives.

隨著時間的推移，這種習慣可以訓練你的思維，讓你注意到積極的方面，而不是一直沉浸在消極的方面。

Being kind to yourself is another huge part of a healthy mindset.

善待自己是健康心態的另一個重要組成部分。

If you make a mistake, try talking to yourself the way you'd talk to a close friend.

如果你犯了錯誤，試著用與親密朋友交談的方式自言自語。

You wouldn't call your friend stupid or hopeless, right?

你不會說你的朋友愚蠢或絕望吧？

So be gentle with yourself and you might find that you recover from stress more quickly.

是以，對自己溫柔一點，你可能會發現自己從壓力中恢復得更快。

Those are the five strategies I wanted to share.

Moving your body, practicing mindfulness, staying connected to others, managing your time well, and working on a positive outlook.

活動身體、練習正念、與他人保持聯繫、管理好自己的時間、樹立積極的人生觀。

Of course, there are more ways to handle stress, such as getting enough quality sleep or having creative hobbies, but I think this set of tips offers a good foundation.

當然，還有更多處理壓力的方法，比如保證充足的睡眠品質或培養創造性的愛好，但我認為這套建議提供了一個很好的基礎。

Sometimes all it takes is a small change in habit to see a real difference in how you feel day to day.

有時候，只需要改變一下習慣，就能讓你的日常感受發生真正的改變。

Which one of these ideas do you think speaks to you the most?

您認為其中哪個想法最能打動您？

I'd love to hear about any methods you already use to handle stress too.

我也很想聽聽您處理壓力的方法。

Everyone's got their own tricks and it's always great to learn from each other.

每個人都有自己的訣竅，互相學習總是很棒的。

Now as promised, I want to spend a few minutes explaining some of the words or phrases that might have been challenging.

現在，我想按照約定，花幾分鐘時間解釋一些可能具有挑戰性的單詞或短語。