双语阅读：8种减压的方法.docx

8 Ways to De-stress双语阅读：8种减压的方法Melissa Ambrosini翻译：Dolcerena（自1301张佳佳）Stress causes your body to release cortisol, a natural steroid hormone. This process puts your body into fight or flight mode preparing the body for whatever triggered it. Over time,?this is not a good state to be in. While cortisol is an important and helpful part of the bodys response to stress, its?vital that the bodys relaxation response be active?so that it can return to normal following a stressful event.?压力导致了你的身体释放皮质醇。这是一种天然的甾类激素。这个过程让你的身体进入非条件反射模式，也就是你的身体受到刺激后由脊柱来作出反应。随着时间的流逝，保持这样一个状态并不好。既然皮质醇是人体响应紧张和压力的重要而有效的物质，让身体得到放松的响应对于在紧张的环境下让身体回到正常模式是至关重要的。In todays high-stress culture, often your stress levels dont have enough time to recover. The downside is:?High levels of cortisol for extended periods of time?have been shown to be seriously?detrimental to your immune and digestive systems. High stress levels cause negative reactions such as?insomnia and hormone imbalances?—just to name a few. This is why, not only for our mental health but our physical health, we need to keep our stress levels down.在当下的高压环境中，你的压力往往没有足够的时间得到缓解。不利的趋势是：一拖再拖的高皮质醇状态会对你的免疫和消化系统造成极大的伤害。高度的压力会引发像失眠症和激素失调等等的后果——这仅仅举了几个例子。这就是为什么，既是为了我们的心理健康也是为了生理健康，我们需要缓解压力。Here are seven of my favourite ways to de-stress each day:在这里举几个我每天最喜欢的减压方法：MeditationMeditation is a great way to?calm your mind?and bring you back into the present moment. The best thing about it is:?Its free! You can do it anywhere at any time. All you need to do is sit cross-legged on a cushion or upright in your chair, car, bus, plane, park bench —anywhere. Make sure you are comfortable; spine straight, chin tucked in, shoulders should be down and relaxed.??Turn your phone off and remove any distractions?then,?sit quietly and concentrate on your breathing. Slowly breathe in and out through your nose.Thoughts will come into your mind when you sit still, but when they do, just?gently let the thoughts go and bring your attention back to your breathing. Repeat this f