不再焦慮的5個(gè)妙招(共6頁(yè))

1、不再(b zi)焦慮的5個(gè)妙招StopanAnxietyAttackin5SimpleSteps【原滋原味雙語(yǔ)閱讀(yud)】Haveyoueverwishedyoucouldretrainyourmind?Anxietyattacksareasmuchamentalphenomenonastheyarephysical.Fortunately,thereareseveralpracticalwaystostopananxietyattackbeforeittakesover.Oncelearned,thesebasicmethodscanbeutilizedtoquellanythingfr

2、omminorstresstoextremepanic.你曾希望重新(chngxn)塑造自己的大腦么？焦慮發(fā)作既是心理現(xiàn)象，也是生理現(xiàn)象。慶幸地是，還有幾招實(shí)用的方法可以及時(shí)制止焦慮癥的發(fā)作。一旦學(xué)會(huì)，這些基本方法可以解決任何焦慮癥，無(wú)論是輕微的壓力還是極端的恐懼。1.BreatheCorrectly 正確呼吸Thesinglemostimportantthingtoknowifyousufferfrompanicattacksorgeneralstressisproperbreathing.Whenwepanic,ourbodiesnaturallybegintotakeinairincor

3、rectly.Themoreinefficientlyyoubreathe,theworseyoupanic,andaviciouscyclebeginswhereyouseemtolosecontrol.了解恐慌或是普通壓力的最重要的事情便是正確呼吸。當(dāng)我們倍感恐慌時(shí)，身體在吸氣時(shí)便會(huì)發(fā)生錯(cuò)誤。愈是不能有效呼吸，愈會(huì)變得惶恐不安，這樣便會(huì)進(jìn)入似乎無(wú)法控制的惡性循環(huán)中。Asarule,ifonlyyourchestandshouldersarerising,youarebreathinginawaythatworsensstress.Makesurethatwhenyoubreathe,you

4、rabdomenisexpanding.Whenanxious,thismayfeelunnatural,orevenlikeyouaremakingthingsworse.Keepdoingitanyway,andafterseveralminutesyournervoussystemwillstarttoshiftoutofsympatheticmode.一般而言，只要你呼吸時(shí)是在提升自己的胸部和肩膀，那么你的呼吸方式就是在加重壓力了。要保證呼吸時(shí)自己的腹部在擴(kuò)張。感到焦慮時(shí)，這種方法可能讓你感覺(jué)不自然，甚至?xí)杏X(jué)情況愈加不妙。不管怎么樣，要堅(jiān)持這么做，幾分鐘之后，緊張的神經(jīng)會(huì)退出這種交感

5、神經(jīng)系統(tǒng)。Theotherimportantthingtorememberisthatyourexhalesshouldbelongerandslowerthanyourinhales.Inhalethroughyournose,andexhalethroughyourmouth.Again,thismightfeeldifficulttomanagewhenanxious,butbepersistent.Somedoctorsrecommendmakingthe“shhh”soundwhenexhaling,asitslowsyourbreathdownnaturally.另外要銘記的重要事

6、項(xiàng)是，呼氣時(shí)要比吸氣更長(zhǎng)更慢一些。從鼻子里吸氣，從嘴巴呼氣。是的，人在焦慮時(shí)會(huì)感覺(jué)很難掌握，但一定要堅(jiān)持。一些醫(yī)生建議在呼氣的時(shí)候發(fā)出“噓”的聲音，因?yàn)檫@樣可以使你的呼吸自然變緩。2.ControlYourThoughts 控制(kngzh)自己的思想Haveyouevermadeaphonecallonlytobeputonhold?Theresthewaiting,theboringelevatormusic,andnoonetotalkto.Theexperiencehasquiteasedativeeffect.Thisistheatmosphereyoushouldcultivate

7、inyourmind.Youmustputitonhold.你有沒(méi)有撥通了電話卻被置于等候的遭遇？那是漫長(zhǎng)的等待(dngdi)，電梯里放著的無(wú)聊音樂(lè)，也沒(méi)有人可以說(shuō)話。這樣的經(jīng)歷會(huì)達(dá)到鎮(zhèn)定的效果。應(yīng)該將這樣的氛圍灌輸在自己的腦海里，且必須先把事情擱置一旁。Meditationtechniquesandanxietyreductiontechniquesareoneinthesame.Ifyouranxietycomesfromconstantruminatingorworrying,themostimportantthingforyoutodoisSTOP.Stopthinking.Stopi

8、nternallytalkingtoyourself.冥想和減少焦慮的方法大致上是一樣的。如果焦慮來(lái)自于不停的沉思或是憂心(yuxn)，那么最重要的便是停止：停止思考，停止自言自語(yǔ)。Youmayexperiencemanyintrusivethoughts,andyoumayfeellikeyouaretoopanickedtohaveanycontrol.Again,consistencyiskey.Meditationgurustellusthatwemustkeepbringingourmindbacktoblanknesseachtimeitwanders.Itworksthesame

9、wayforanxietyattacks.或許曾有自己的思維被打擾的經(jīng)歷，感到恐慌不已而難以自控。還是這樣，堅(jiān)持是關(guān)鍵。冥想大師告訴我們，當(dāng)思想每每處于游離狀態(tài)時(shí)，要把大腦放空。焦慮癥來(lái)襲時(shí)，此法也同樣適用。Sopretendyouarethephoneoperatorandyourmindistheunrulycustomer,refusingtobeputonhold.Dowhatallofourinsurancecompanieswoulddo,andleaveitonhold.故假裝(jizhung)自己是那個(gè)電話接線生、大腦則是拒絕等候難管教的顧客。做保險(xiǎn)公司所做的事兒，把這些都擱置

10、一旁。3.RelaxYourBody 使身體(shnt)放松Tensionislinkedtostressandanxiety.Whereveryouare,trytofindthemostcomfortableandrelaxingpositionavailable.Thismaybelyingdown,sittinginachair,orstandingup.Whateverfeelscomfortable,doit.Youshouldobviouslyavoidanythingstrenuousthatincreasesyourheartrate,likeclimbingstairs.緊

11、張與壓力和焦慮息息相關(guān)。不論身在何處，試著找到一處令自己感到最舒服和放松的地方，可以躺下來(lái)、坐在椅子上，或是站起來(lái)(q li)。自己怎么感到舒服便怎么做。應(yīng)該避免做明顯使你心跳加速的緊張事兒，比如爬樓梯。Moveyourshouldersaroundtoloosenthem.Trytogothroughyourbodyfromheadtotoe,andfocusonrelaxingeachmusclegroupindividually.Ifyouarewearinganythingrestricting,especiallytightbelts,removethem.Stretchingisa

12、lsohelpfulasitcontributestoaloose,relaxedfeelingthatwillstifleanxiety.轉(zhuǎn)轉(zhuǎn)肩膀，放松。試著從頭到腳放松每塊肌肉。要是穿戴了什么緊身的東東，尤其是緊身腰帶，重系一下。伸展運(yùn)動(dòng)也是大有裨益的，因?yàn)榭梢允骨榫w放松，趕走焦慮。4.ConsiderYourEnvironment 考慮(kol)自身的環(huán)境Forsomeofus,environmentaltriggersarethemaincauseofpanic.Unfortunatelywecantalwayscontrolourenvironment.Popularfearslik

13、ecrowds,heights,andpublicspeakingaresometimesunavoidable.對(duì)于(duy)我們中的一些人來(lái)說(shuō)，環(huán)境是引發(fā)恐慌的主要因素。很遺憾，大多數(shù)情況下我們無(wú)法對(duì)所處的環(huán)境加以控制，有時(shí)，人群恐懼癥、恐高癥和對(duì)公眾講話怯場(chǎng)很常見(jiàn)，有時(shí)候難免。Peoplewhosufferfromanxietyoftenhavesensitivenervoussystems,meaningtheyaregreatlyimpactedbytheirenvironment.Whenindoubt,youshouldseekoutfewerpeople,lessnoise,a

14、ndlessstimulation.深感壓力的人常常神經(jīng)緊張(jnzhng)，這意味著他們深受環(huán)境的影響。對(duì)事情持有懷疑時(shí)，應(yīng)該找個(gè)人少而更為安靜且不太刺激的地方。Trytomoldyourenvironmentintoaplacewhererelaxationispossible.Thisisdifferentforeveryone,soyouneedtoconsiderwhatmakesyoufeelsafeandcomfortable.Ifcandlesrelaxyou,lightthem.Ifshowersrelaxyou,getnakedandhopin.Ifyouarestucka

15、twork,askingfora15minutebreakandachangeofscenerymightbebest.Donotgetnakedatwork.努力將自身的環(huán)境塑造成一個(gè)輕松的場(chǎng)所。這對(duì)每個(gè)人來(lái)說(shuō)各有千秋，因此需要想想可以令你感到既有安全感又舒服的東西。如果蠟燭能夠讓你放松，那就點(diǎn)燃蠟燭。若是沖澡可以放松，那就赤身淋浴一番。若是在工作上感到不能得心應(yīng)手，那就休息15分鐘，換個(gè)場(chǎng)景便會(huì)有所裨益。工作的時(shí)候不要喜/怒形于色。5.AskforHelp 尋求(xnqi)幫助Whilesomepeopleprefersolitude,youmayfeelbetterinthepresen

16、ceofothers.Anykindofinternalthinkingcouldworsenpanic.Sotryaskingatrustedfriendorfamilymembertotalktoyou.Thiswillbringyououtofyourhead-theworstplacetobeduringananxietyattack.雖然一些人更愿意獨(dú)處，但自己處在人群中會(huì)狀態(tài)更好。任何自我的看法都會(huì)加劇恐慌，因此找自己最信任的好友或是家人傾訴。這會(huì)讓你從獨(dú)自(dz)沉思中解脫出來(lái)焦慮時(shí)自己悶著再糟糕不過(guò)了。Whensomeonetalks,keepforcingyourselfto

17、thinkaboutwhattheyaresaying.Evenifitseemsimpossible,keepbringingyourattentionbacktowhatevertheyaretalkingaboutandjoininasbestyoucan.Whenyourmindisfocusedonsomethingexternal,youbecomepreoccupiedandthepanicmaybegintosubside.有人說(shuō)話時(shí)，要時(shí)刻(shk)強(qiáng)制自己思考他們所說(shuō)的內(nèi)容。即使這似乎是不可能的事兒也要將自己的注意力轉(zhuǎn)回到他們的談話中去，并盡自己所能參與其中。當(dāng)思維強(qiáng)制性地

18、關(guān)注外界的事物時(shí)，你便會(huì)集中精力，而惶恐也會(huì)開(kāi)始減少。Sometimesfocusingonthepanicandhavingotherstrytocalmyoudownonlykeepsyourattentiononit.Thismightworsenyourfixationorfeelingthatsomethingis“wrong.”Instead,trytocreateanatmosphereofnormalcy,andaskyourfriendsorfamilytodothesamewhiletheyhelpoccupyyou.有時(shí)將注意力集中在恐慌本身且尋求他們使自己平靜下來(lái)只會(huì)使自己更在意恐慌。這可能會(huì)愈加使自己的處境糟糕，或是加劇“哪兒出了問(wèn)題”這樣的情緒。相反，應(yīng)試圖建立處于正常狀態(tài)的氛圍，并找好友或是家人在幫你轉(zhuǎn)移注意力時(shí)也這么做。Conclusion:YouGotThis結(jié)論(jiln)：你明白了吧。Ult