Name: 壓力大到喘不過氣嗎？七種簡單技巧幫助你馬上減輕壓力！ (7 Simple Tips To Reduce Your STRESS Right Now)
Uploaded: 2025-07-20T21:01:20.000Z
Duration: 3 min 4 s

Got stress? With 75% of adults reporting moderate to high levels of stress in the past month ,there has to be a solution.

感到壓力大嗎？上個月公布的報告指出 75% 的成年人處在中等到高等的壓力中，尋求解方至關重要

So what are the best scientific methods to deal with stress and anxiety?

處理壓力與焦慮的最佳科學方法是什麼呢？

情態副詞

How can you genuinely relax your mind and body? They say laughter is the best medicine.

怎麼做才能真正地放鬆身心？有人說笑是最佳良藥

Turns out it's also the stress medicine, when we laugh, our oxygen intake increases, stimulating the release of endorphins.

而事實上，笑也是個紓壓劑，當我們笑的時候，我們會增加吸入的氧氣，刺激安多酚的釋放

Studies even show that simply waiting to see a funny movie can increase beta endorphin levels by 27% and

研究甚至指出，單單是等待一場喜劇電影就能將體內的 beta 安多酚提升 27%

decrease stress hormone levels in the bloodstream. After a hilarious film, participants had lower levels of the stress hormone

並降低血液中壓力荷爾蒙的濃度。看完喜劇電影後，試驗者的壓力荷爾蒙以及唾液中的

Chromogranin A in their saliva, and while you're at the movies, why not make out with someone?

血清 CgA 會有較低的含量，而當你在看電影，何不親熱一番？

It decreases cortisol and increases oxytocin from the pituitary gland in the brain creating feelings of attachment,bonding, contentment and security.

這能減少皮質醇 (壓力荷爾蒙) 並增加腦下垂體分泌的催產素，製造出像是依存、連結、愉悅與安全感等感受。

Study participants who kissed their partners regularly over six weeks had lower blood cholesterol levels.

於六週內時常親吻伴侶的試驗者，其血液中的膽固醇含量較低

Of course some chewing gum might help your breath,

嚼口香糖無庸置疑能讓你口氣清新，

but a japanese study also found that those who chewed twice a day for two weeks

但一份日本的研究也發現連續兩週內，一天嚼兩次口香糖的人

increased their feelings of well-being. Other study participants who chewsed gum while being subjected to a stress inducing

能增加自身的幸福感。其他在壓力任務中有嚼口香糖的試驗者

task also showed lower levels of cortisol in their saliva than those who didn't have gum and

他們唾液中的皮質醇含量，比起沒有嚼口香糖的人也比較低，

not because of the ingredients in the gum,

而這並不是因為口香糖的內含物，

but simply from the act of chewing known as mastication.

This repetitive motion is directly related to increased activity in the cerebral area of the brain and relaxation.

這個重複性的動作會直接連結到大腦區域活動的增加，且帶來放鬆的效果

Time spent in Nature or even a simple house plant can lower stress levels too.

身在大自然當中，或甚至簡單的居家植物都能降低壓力程度

In 1982, the Japanese government started a Shinrin Yoku or forced baiting campaign

1982年，日本政府開啟了森林浴的宣傳，或說是一種強制推銷

promoting the benefits of spending time in the forest for this purpose. In just one short visit to the forest,

宣傳在森林中度過時光能帶來的抒壓效果，只要進入森林一小段時間

cortisol levels, heart rate, and blood pressure have all been shown to decrease.

皮質醇含量、心跳率與血壓皆顯示有所降低

Even hospital patients who have a view of nature tend to have better pain tolerance and faster recovery rates compared to those who faced only a blank wall.

甚至醫院病患中，觀看大自然景色的的人比起只有面對白牆的人，更有承受疼痛的能力，以及更快的復原速度。

Speaking of leaves, even though relaxation from tea may simply be a placebo,

說到葉子，雖然喝茶所帶來的放鬆可能只算是寬心劑，

it turns out that the anticipation of a ritual linked with relaxing emotions may very well be a self-fulfilling prophecy

但事實上人對於情緒放鬆儀式的期待，就幾乎可以說是一種自我實現的預言

In other words if you're mentally preparing yourself to relax with your favorite calming tea or relaxing scented oils,

換句話說，如果你在心情上準備好要喝最喜歡的紓壓茶或藉著放鬆香油來讓自己休息，

our brain is primed to slow down and can actually influence well-being.

大腦會被灌輸慢下來的訊息，因此實際能增加幸福感。

The amygdala in the brain is responsible for emotional control,

大腦中的扁條腺負責控制情感，

and is directly connected to our olfactory system.

inhaling a candle scent reminiscent of a happy childhood time like warm apple pie may very well help us relive those memories, creating a better mood.

吸進一股讓人憶起快樂童年時光的蠟燭香氣，像是暖呼呼的蘋果派，很能幫助我們重溫那些回憶，藉此製造更好的心情。

Music can have a similar effect. Songs with 60 to 80 beats per minute

音樂也有類似的效果。一分鐘 60 到 80 拍

but no lyrics have been shown to reduce stress, even in patients who have undergone various types of surgeries [and]

且沒有歌詞的歌曲被證實可以減少壓力，甚至在承受過多種手術的病患身上也有用

If you can get or be near a pet, do it. Having a dog correlates to lower scores on anxiety tests.

如果你可以養寵物或親近牠們，那就做吧。養狗的人會在焦慮測試上得到較低的分數

12% compared to 21% for those without one, and

有養狗的人與沒有的人相比是 12% 比上 21%

being in the presence of a friendly dog has been shown to lower cortisol levels and increase oxytocin.

身邊有一隻友善的狗顯示能夠降低皮質醇含量，並增加催產素

Finally, some people relax and focus by fidgeting which is why we made another video on

最後，有些人會從多動行為（抖腳、按筆頭）來放鬆和集中精神，這也是為什麼我們製作了另一個影片討論

fidget spinners, the new toy craze and whether or not they actually work.

造成新熱潮的玩具——指尖陀螺，並探討它是否真的有效果

Head over to that video by clicking the screen or using the link in the description and subscribe for more weekly science videos every Thursday.

您可以點擊螢幕或影片敘述的連結前往觀看，並且記得訂閱我們，收看更多每週四上架的科學影片