7个立竿见影的减压小妙招：英语精读讲义

Got stress?

有压力吗？

With 75% of adults reporting moderate to high levels 講解

过去一个月里，75%的成年人表示自己承受着

of stress in the past month,

中度到高度的压力，

there has to be a solution.

所以这个问题必须有解决办法。

So, what are the best scientific methods

那么，哪些科学方法最有效，

to deal with stress and anxiety? 短語動詞

能帮助我们应对压力和焦虑？

How can you genuinely relax your mind and body?

怎样才能真正放松身心？

They say laughter is the best medicine. 習語

人们常说，笑是最好的良药。

Turns out it's also the stress medicine. 表達脈絡

事实证明，它也是缓解压力的良药。

When we laugh, our oxygen intake increases,

当我们大笑时，吸氧量会增加，

stimulating the release of endorphins. 語法

从而刺激内啡肽的释放。

Studies even show that simply waiting

研究甚至表明，哪怕只是等着

to see a funny movie can increase beta 語法

去看一部搞笑电影，也能让β-内啡肽

endorphin levels by 27%

水平提高27%，

and decrease stress hormone levels in the bloodstream.

并降低血液中的压力激素水平。

After a hilarious film,

看完一部令人捧腹的电影后，

participants had lower levels of the stress hormone

参与者唾液中的一种压力激素——

chromogranin A in their saliva.

嗜铬粒蛋白A——水平更低。

And while you're at the movies,

既然都在电影院了，

why not make out with someone? 講解

何不找个人热吻一番呢？

It decreases cortisol and increases oxytocin

这样能降低皮质醇，并增加

from the pituitary gland in the brain,

脑垂体释放的催产素，

creating feelings of

从而带来

attachment, bonding, contentment, and security.

依恋感、亲密感、满足感和安全感。

Study participants who kissed their partners regularly

连续6周经常亲吻伴侣的研究参与者

over 6 weeks had lower blood cholesterol levels.

血液中的胆固醇水平更低。

Of course, some chewing gum might help your breath,

当然，嚼口香糖或许能让口气更清新，

but a Japanese study also found

但日本的一项研究还发现，

that those who chewed twice a day for 2 weeks

连续2周、每天嚼两次口香糖的人

increased their feelings of well-being.

幸福感有所提升。

Other study participants who chewed gum while being subjected 用詞

另一些研究参与者一边嚼口香糖，一边完成

to a stress-inducing task

一项会引发压力的任务，

also showed lower levels of cortisol in their saliva

其唾液中的皮质醇水平也

than those who didn't have gum.

低于没有口香糖可嚼的人。

And not because of the ingredients in the gum, 表達脈絡

这并不是因为口香糖中的成分，

but simply from the act of chewing,

而仅仅是因为咀嚼这个动作，

known as mastication. 用詞

也就是所谓的咀嚼作用。

This repetitive motion is directly related 短語搭配

这种重复动作与

to increased activity in the cerebral area of the brain

大脑区域活动增强

and relaxation.

以及放松直接相关。

Time spent in nature 語法

花时间亲近大自然，

or even a simple houseplant can lower stress levels too.

甚至只摆一盆普通的室内植物，也能减轻压力。

In 1982, the Japanese government started

1982年，日本政府发起了

a shinrin-yoku or forest bathing campaign 文化背景

“shinrin-yoku”，也就是“森林浴”运动，

promoting the benefits of spending time

宣传花时间置身

in the forest for this purpose.

森林对减压的益处。

In just one short visit to the forest,

只需短暂去一趟森林，

cortisol levels, heart rate,

皮质醇水平、心率

and blood pressure have all been shown to decrease. 語法

和血压都已被证实会下降。

Even hospital patients who have a view of nature

即使是能看到自然景色的住院患者，

tend to have better pain tolerance and 語法

也往往有更强的疼痛耐受力，

faster recovery rates

康复速度也更快，

compared to those who faced only a blank wall. 語法

这两方面都优于只能面对一面空墙的患者。

Speaking of leaves, 表達脈絡

说到树叶，

even though relaxation from tea may simply be a placebo,

虽然喝茶带来的放松可能只是安慰剂效应，

it turns out that the anticipation of a ritual linked

但事实证明，期待某种与放松情绪相关的仪式，

with relaxing emotions may very well be a self-fulfilling prophecy. 講解

很可能会成为一种自我实现的预言。

In other words, if you're mentally preparing 表達脈絡

换句话说，如果你在心理上做好了

yourself to relax

放松的准备，

with your favorite calming tea or relaxing scented oils,

再配上最喜欢的舒缓茶饮或让人放松的香薰精油，

our brain is primed to slow down 用詞

我们的大脑就会做好放慢节奏的准备，

and can actually influence well-being.

并能真正改善我们的身心状态。

The amygdala in the brain is responsible 短語搭配

大脑中的杏仁核负责

for emotional control

调控情绪，

and is directly connected to our olfactory system.

并与我们的嗅觉系统直接相连。

Inhaling a candle scent reminiscent of a happy childhood time like 用詞

闻到能唤起快乐童年时光的蜡烛香气，比如

warm apple pie

热腾腾的苹果派香味，

may very well help us relive those memories creating a better mood. 用詞

很可能会帮助我们重温那些回忆，从而改善心情。

Music can have a similar effect.

音乐也能产生类似的效果。

Songs with 60 to 80 beats per minute but no lyrics

每分钟60到80拍、但没有歌词的音乐，

have been shown to reduce stress even in patients

已被证明甚至能减轻那些

who have undergone various types of surgeries. 用詞

接受过各种手术的患者的压力。

And if you can get or be near a pet, 語氣意圖

如果你能养宠物，或只是待在宠物身边，

do it.

那就去做吧。

Having a dog correlates to lower scores on anxiety tests,

养狗与焦虑测试得分较低相关：

12% compared to 21% for those without one.

养狗者为12%，未养狗者为21%。

And being in the presence of a friendly dog 短語搭配

待在一只友善的狗狗身边

has been shown to lower cortisol levels and increase oxytocin.

也被证明能降低皮质醇水平，并增加催产素。

Finally, some people relax and focus by fidgeting, 語法

最后，有些人会靠做小动作来放松和集中注意力，

which is why we made another video on fidget spinners, 表達脈絡

因此我们另外做了一期关于指尖陀螺的视频，

the new toy craze,

这种新玩具正掀起热潮，

and whether or not they actually work. 語法

我们会探讨它究竟有没有用。

Head over to that video by clicking the screen

点击屏幕即可前往观看该视频，

or using the link in the description.

也可以使用简介中的链接。

And subscribe for more weekly science videos every Thursday.

记得订阅，每周四收看更多科学视频。