And today I want to let you in on a little trick that I've been using to completely obliterate stress.

今天我想告訴你一個小撇步，我過去常用這招來消除我的壓力。

Now, to give credit where credit is due, this is all thanks to my man Josh.

好啦，對該讚賞的人，就應該加以稱許。這招小撇步都得感謝我的好伴侶 Josh。

So earlier this year we were in LA and it was really, really warm out.

今年初左右我們在洛杉磯，那時候天氣真的變得滿溫暖了。

I mean, it wasn't just nice, it was Marie-warm. I'm talking flip flop weather.

我的意思是，不只是好天氣，是超熱，指的是那種可以穿拖鞋的熱。

Anyway, I was pacing around and I was venting about something stressful that was happening in our business.

總之，我就一邊來回踱步，一邊怒吼罵人，因為最近我們公司發生一些令我覺得很有壓力的事。

Now, my venting is usually pretty loud and it's R-rated.

通常我怒吼的時候非常大聲，還有點不雅觀。

So when I got off the phone Josh naturally asked, "Is everything ok?" And I said, "You know what?

我一掛斷電話的時候，Joah 處若泰然地問我：「還好嗎，沒事吧？」我回他：「你猜怎麼樣？」

"Everything is amazing except for this one little thing that's causing us so much stress, and taking up so much time and it's driving me bonkers.”

「除了這一小件事之外，所有事情都棒透了，那件小事帶來我們不少壓力，占據我們不少時間，還幾乎快把我搞瘋了。」

Now, my man Josh knows me really well and he also knows I'm a problem solver and I love doable, so he gave me one.

我的伴侶 Josh 他非常了解我，他知道我是處理問題高手，也知道我喜歡建議，所以他給了我一個建議。

He said, "You know what, Marie? You should keep a stress log."

所以他告訴我:「妳猜怎麼樣，瑪莉？我覺得妳應該開始寫壓力日記。」

And I said, "Hm, go on."

我就說:「你繼續講。」

He said, you know, "You should write down everything that's stressing you out. You should make a list." Because he also knows I love to make lists.

他就說，妳知道嗎，「妳應該把每件讓妳覺得有壓力的事情寫下來妳還應該做成一張清單」因為他也知道我是個愛做清單的人。

So immediately I knew this stress log idea was genius and here's 4 reasons why.

所以我馬上就覺得這個點子真的是太讚了，以下 4個理由，讓我來告訴你為什麼。

Number one, it's cathartic. So you've heard of exorcisms, right?

第1，它有抒發情緒的作用，你應該聽過什麼是驅邪，對吧？

Well, this is a way to give yourself an instant stressorcism.

沒錯，這就是一種將你體內的壓力逐出於外的驅魔方式。

You get to purge all of your stress demons out of your head and down onto the page,

透過寫下心情的方式，將你身上所有的壓力惡魔全部排除。

and it’s also a place that you can go to dump your stress and deal with it strategically,

同時這也是你可以傾吐自己壓力，成功有效處理壓力的地方。

so you don't have to always keep your stress living in your head or in your body.

這樣一來你就不用老是覺得很有壓力，讓心理或生理都感到不舒服。

Number two, it causes shrinkage. And when it comes to stress, that is a good thing.

第二，它會讓你「倒縮」，就壓力這方面來說，「倒縮」算是一件好事。

You know, when all of us get stressed out it can feel like everything in our life is stressful.

你知道嗎，當我們被壓力壓得喘不過氣來時，生活大小事看起來也會讓人感到諸多壓力。

It's almost as if we have this huge amorphous blob over our life and we can't seem to manage it.

就好像有一堆巨大無形的泡泡充斥我們的生活，卻怎麼也無法控制。

But the moment that we write down exactly what's stressing us out,

但當我們揮筆寫下的那一刻，所有壓力就通通釋放出來，

all of a sudden that big blob shrinks down to these manageable little peanuts.

瞬間那些巨大的泡泡，就縮小成可以輕鬆掌握的花生米。

Makes it really kind of cool.

這真的非常神奇。

It's a lot easier, of course, to say, "You know what? I have these 3 things that are stressing me out right now," rather than, "OMG, my whole life is so stressful."

也非常簡單，當然啦，你就不會再說:「天公伯啊，我的人生處處都是壓力」，而是改說:「你猜怎麼樣，我剛排解掉 3 件讓我感到頗有壓力的事情，心情真爽快。」

Number three, it's actionable, and this is my favorite part, so when I write something down in my stress log,

第三，它是可行的，這也是我最愛的理由，我在寫我的壓力日記時，

immediately my mind goes to work on how I can start to actually solve that problem.

我的腦子很快就開始在思考，我到底該如何來解決這個問題。

So right there on the page I start working out the strategies that I can take and then I share them with my team and we see if we can bring them to life.

所以就在紙上寫下我能採用以及分享給我的團隊的一些策略，看看我們是否能將它付諸實現在生活當中。

Now, the cool thing here is if you can't solve a problem completely, ask yourself:

重點來了，如果你無法完全解決問題，試著捫心自問：

What can you change about your attitude or your approach so that you don't continue to stress yourself out about it?

是不是自己的態度或做事方法應該有所改變，才不會讓自己一直陷入壓力的泥淖中？

Number four is it gives me power.

第四，這樣的方式帶給我力量。

So knowing that I have a specific place to write down my stresses and I have a system to deal with them,

既然我知道我有個特殊管道能讓我紀錄壓力，也自有一套處理壓力的方式，

that gives me a sense of power and strength that I just didn't have before.

其實這樣無形間給了我一股過去不曾擁有的力量與勇氣。

I know it might sound silly but now when something stresses me out I actually get excited to go write it down in my stress log.

我知道這聽起來也許有點蠢，但現在只要有什麼事讓我覺得很心煩，我都會迫不及待趕快寫我的壓力日記。

Because I feel like, "You know what, little stress? I own you. You can't stress me out anymore. In fact, your little stress ass is gonna be grass."

因為我覺得「壓力再也不能把我控制住，我才是掌控壓力的主人討人厭的壓力，等著說再見吧。」

So point is, I would highly encourage you to experiment with your own stress log if this sounds like a good idea.

所以重點就是，如果你覺得寫壓力日記是個不錯的方式， 我會非常鼓勵你去試試看。

You can do it in a little notebook or you can do it digitally,

不管你是用小筆記本，或是手機平板，寫在有網路的地方，

it doesn't matter, but it all does come down to remembering this tweetable.

都沒有關係，但最重要的是要謹記下面這則推特轉發的訊息。

Writing it down kicks stress outta town.

「一天一筆記，壓力遠離你」

So now I would love to hear from you. Let's have some fun with this stress log idea starting right now.

現在我想聽聽看你們的意見，現在就來一起試試看寫壓力日記這種方法吧！

So in the comments below identify one specific thing that's stressing you out in your business or your life,

記得在你的留言裡要提到 1 件發生在你事業上或生活中令你備受壓力的事物，

and then tell me 3 possible solutions that would help you fix it.

然後再告訴我 3 個可以幫助你解決問題的辦法。

I cannot emphasize this enough. Writing this stuff down is so empowering.

我真的不得不再次強調，寫壓力日記真的能讓你更有自信。

What you're gonna see is whatever stresses you doesn't have to be this constant thorn in your side.

你會見證到，不管是什麼壓力，你再也不用成天愁眉苦臉哀怨半天。

You can do something about it.

因為你可以以行動來消弭它。

Whether you find a permanent solution or you experiment with some things or you just need to change your attitude or your approach.

不管是找到一個一勞永逸的解決辦法，或者想測試某樣東西，又或是你只需要改變態度或做事方式。

Do your best to be as specific and detailed as possible.

盡你的全力，然後盡可能寫得明確且詳細點。

Now, as always, the best discussions happen after the episode over at MarieForleo.com,

如往常一樣，每一集結束後，在 MarieForieo.com 網站裡，都會出現熱烈的討論，

so go on over there and leave a comment now.

所以現在就請你到網站上，留下你的想法吧。

Did you like this video? This is one of my favorites.

你喜歡這部影片嗎？這是我的最愛之一呢。

If you liked it, subscribe to our channel and be sure to share this with all of your friends.

如果喜歡，請訂閱我們的頻道並且將它分享給你的朋友們。

And if you want even more great resources to create a business and life that you love,

如果你想要更多超讚的資源去創造你熱愛的事業及生活，

plus some personal insights from me that I only get to talk about when I'm doing email, come on over to MarieForleo.com

或者想要我只會在 email 裡提到的個人洞見的話，那就來 MarieForleo.com 網站

and sign up for email updates.

並且註冊以利收到電子報。

Stay on your game and keep going for your dreams because the world needs that special gift that only you have.

繼續闖蕩你的事業，並繼續朝著你的夢想邁進，因為這世界正需要你那獨一無二的天賦。

Thank you so much for watching and I'll catch you next time on MarieTV.

非常感謝你的收看，我們下回再於 Marie TV 上見囉。