这样放轻松：8招教你释放压力

We all have a little (or maybe a whole lot of) stress in our lives. The way we deal with that stress is crucial to our well-being.
我们在生活中或多或少需要面对些许压力。如何去应对这些压力对自身来说十分关键。
So keep that nail-biting at bay. There are many quick and easy activities that reduce your stress level and keep cortisol levels in check. Believe me when I say that if you take time during your day to de-stress， you will not only feel better but you may even improve your memory and shrink your waistline. Here are eight stress-relievers I love， for daytime or bedtime， they each take just a few minutes to do！
别再感到束手无策啦。有很多快捷简单的运动能减轻你的压力，恢复皮质醇的指数到正常水平。相信我，如果每天抽出一点时间来做减压运动，你不仅感觉会更爽，还能提高记忆力和减少腰围。下面是一些我喜欢的减压方式，白天晚上均可采用，都只需花费几分钟而已。
1. Try the eight-count breath.
试试八秒钟呼吸。
Breathe in as you (silently) count to eight， hold your breath for a heartbeat or two， then slowly exhale as you count to eight. Repeat. This super simple exercise is incredibly powerful and can help you improve your memory and manage stress.
先用八秒钟的时间吸气，然后屏住呼吸一到两秒钟，再慢慢地花八秒钟的时间呼气。重复。这个超级简单的运动有着你意想不到的能力，可以提高记忆力和减轻压力。
2. Stretch and practice proper posture.
伸展以及练习合适的姿势。
Both help to relieve pain， de-stress， relax your muscles and energize your body. In many ways， they are the basis for overall fitness. Try rolling your head from side to side， doing some toe touches and pulling your arms across your chest. And a few posture pointers： Stand straight， hold your shoulders back and keep your tummy in.
这都能有效的减少痛苦，降压以及放松肌肉使身体充满活力。很多时候，这都是健身最基本的姿势。试着把头左右转动，脚趾运动，胳膊交叉于胸前。有一些动作要点：站直，挺胸收腹。
3. Brew some tea.
泡杯茶。
There‘s nothing better than getting cozy with a calm cup of tea. Green tea has an amino acid called theanine， which sends your brain into a state of relaxed alertness that allows you to get a deeper sleep and respond to stress more calmly. Too hot？ Make it iced.
没有什么比静静的喝一杯茶更爽的事情了。绿茶富含一种叫茶氨酸的氨基酸，可以让大脑进入放松的状态，从而能让你进入深度睡眠，减缓压力，更加镇静。太烫了？那就试试冰的。
4. Light a candle.
点蜡烛。
Aromatherapy can help to decrease stress levels， and lavender has been shown to decrease cardiovascular conditions associated with mental stress. If you typically stress eat， hold your left nostril while smelling a candle’s scent. This activates the side of the brain where emotions are processed and can help to reduce anxiety and appetite.
用香料按摩能减少压力，已经证明薰衣草可以减轻心血管问题，从而降低精神压力。如果你的饮食过于压力化，点一根蜡烛，用左鼻孔来呼吸一下吧，这样能帮助这一侧负责调控情绪的大脑有效减轻焦虑和食欲。

5. Turn off electronics before bedtime.
睡前关掉电子设备。
Clearing your mind before hitting the hay may be the hardest of these tips. Adequate sleep (seven to eight hours) plays a key role in helping you bounce back from stress. Getting a good night‘s sleep starts with the proper environment. Shut off that cell phone and turn off your TV！
睡觉前好好清空大脑也许是最难做到的。充足的睡眠（七到八小时）对降压而言极为重要。在舒适的环境下好好的睡一觉吧。关掉手机和电视！
6. Invest in a noise machine.
买个噪音隔离器。
Can’t turn down the noise in your brain？ Maybe white noise is the answer. Sometimes the key to getting a good night‘s sleep is cancelling even the tiniest noisy distractions. Many noise machines also have the option of playing soothing sounds， such as ocean waves or rainfall. The repetition of these noises often helps many people drift into much needed shut-eye.
脑子里总是嗡嗡嗡的？也许是因为白噪音吧（用来掩盖令人心烦的噪音）。有时候想睡个好觉，你就需要把最小的噪音源都清理的干干净净。很多噪音隔离器还能选择制造出温和的声音，比如海浪或者雨声。这些重复的声音能有效帮助人入眠。
7. Sport an eye mask.
戴个眼罩。
In addition to masking distracting sounds， many people benefit from wearing eye masks to bed. The littlest bits of light that get through your lids can often be what keeps you awake. In some studies， people have reported improved sleep after snoozing with an eye mask.
除去排除声音的干扰，很多人睡觉还习惯戴眼罩，很微弱的光线有时候都能让你从睡梦中惊醒。很多研究中发现，人们戴上眼罩之后睡眠质量大大提高。
8. Create your own bedtime ritual.
培养作息时间。
This can be your daily cue for your body to wind down and prepare for sleep. Rituals can include anything from folding the laundry to reading a chapter in your book to simply applying your favorite hand lotion.
这可以对自己身体进行提醒，到点就该准备睡觉了。这种培养有很多方式，比如折衣服，或者读一章自己喜欢的书，或是涂上自己喜欢的护手霜。
（实习编辑：于晓伟）