7個立竿見影的減壓小妙招：英語精讀講義

Got stress?

有壓力嗎？

With 75% of adults reporting moderate to high levels 講解

過去一個月裡，75%的成人表示自己承受著

of stress in the past month,

中度到高度的壓力，

there has to be a solution.

所以這個問題一定得有解決辦法。

So, what are the best scientific methods

那麼，哪些科學方法最有效，

to deal with stress and anxiety? 片語動詞

能幫助我們面對壓力和焦慮？

How can you genuinely relax your mind and body?

怎樣才能真正放鬆身心？

They say laughter is the best medicine. 慣用語

人們常說，笑是最好的良藥。

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

事實證明，它也是紓解壓力的良藥。

When we laugh, our oxygen intake increases,

當我們大笑時，吸入的氧氣量會增加，

stimulating the release of endorphins. 文法

進而促進腦內啡的釋放。

Studies even show that simply waiting

研究甚至顯示，光是等著

to see a funny movie can increase beta 文法

去看一部搞笑電影，就能讓β-腦內啡

endorphin levels by 27%

濃度提高27%，

and decrease stress hormone levels in the bloodstream.

並降低血液中的壓力荷爾蒙濃度。

After a hilarious film,

看完一部令人捧腹大笑的電影後，

participants had lower levels of the stress hormone

參與者唾液中的一種壓力荷爾蒙——

chromogranin A in their saliva.

嗜鉻粒蛋白A——濃度更低。

And while you're at the movies,

既然都在電影院了，

why not make out with someone? 講解

何不找個人熱吻一番呢？

It decreases cortisol and increases oxytocin

這樣能降低皮質醇，並增加

from the pituitary gland in the brain,

腦下垂體所釋放的催產素，

creating feelings of

進而帶來

attachment, bonding, contentment, and security.

依附感、連結感、滿足感和安全感。

Study participants who kissed their partners regularly

連續6週經常親吻伴侶的研究參與者

over 6 weeks had lower blood cholesterol levels.

血液中的膽固醇濃度較低。

Of course, some chewing gum might help your breath,

當然，嚼口香糖或許能讓口氣更清新，

but a Japanese study also found

但日本的一項研究還發現，

that those who chewed twice a day for 2 weeks

連續2週、每天嚼兩次口香糖的人

increased their feelings of well-being.

幸福感有所提升。

Other study participants who chewed gum while being subjected 用詞

另一些研究參與者一邊嚼口香糖，一邊完成

to a stress-inducing task

一項會引發壓力的任務，

also showed lower levels of cortisol in their saliva

其唾液中的皮質醇濃度也

than those who didn't have gum.

低於沒有口香糖可嚼的人。

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

這並不是因為口香糖裡的成分，

but simply from the act of chewing,

而只是因為咀嚼這個動作，

known as mastication. 用詞

也就是所謂的咀嚼作用。

This repetitive motion is directly related 片語搭配

這種重複動作與

to increased activity in the cerebral area of the brain

大腦區域活動增強

and relaxation.

以及放鬆直接相關。

Time spent in nature 文法

花時間親近大自然，

or even a simple houseplant can lower stress levels too.

甚至只擺一盆普通的室內植物，也能減輕壓力。

In 1982, the Japanese government started

1982年，日本政府發起了

a shinrin-yoku or forest bathing campaign 文化背景

「shinrin-yoku」，也就是「森林浴」運動，

promoting the benefits of spending time

宣傳花時間置身

in the forest for this purpose.

森林對減壓的好處。

In just one short visit to the forest,

只要短暫去一趟森林，

cortisol levels, heart rate,

皮質醇濃度、心率

and blood pressure have all been shown to decrease. 文法

和血壓都已證實會下降。

Even hospital patients who have a view of nature

即使是能看到自然景色的住院病患，

tend to have better pain tolerance and 文法

也往往更能忍受疼痛，

faster recovery rates

復原速度也更快，

compared to those who faced only a blank wall. 文法

這兩方面都優於只能面對一面空牆的病患。

Speaking of leaves, 表達脈絡

說到樹葉，

even though relaxation from tea may simply be a placebo,

雖然喝茶帶來的放鬆可能只是安慰劑效應，

it turns out that the anticipation of a ritual linked

但事實證明，期待某種與放鬆情緒相關的儀式，

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

很可能會成為一種自我實現的預言。

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

換句話說，如果你在心理上做好了

yourself to relax

放鬆的準備，

with your favorite calming tea or relaxing scented oils,

再搭配最喜愛的舒心茶飲或舒緩身心的香氛精油，

our brain is primed to slow down 用詞

我們的大腦就會做好放慢步調的準備，

and can actually influence well-being.

並能真正改善我們的身心狀態。

The amygdala in the brain is responsible 片語搭配

大腦中的杏仁核負責

for emotional control

調控情緒，

and is directly connected to our olfactory system.

並與我們的嗅覺系統直接相連。

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

聞到能喚起快樂童年時光的蠟燭香氣，例如

warm apple pie

熱騰騰的蘋果派香味，

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

很可能會幫助我們重溫那些回憶，進而改善心情。

Music can have a similar effect.

音樂也能產生類似的效果。

Songs with 60 to 80 beats per minute but no lyrics

每分鐘60到80拍、但沒有歌詞的音樂，

have been shown to reduce stress even in patients

已證實甚至能減輕那些

who have undergone various types of surgeries. 用詞

接受過各種手術的病患所承受的壓力。

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

如果你能養寵物，或只是待在寵物身邊，

do it.

那就去做吧。

Having a dog correlates to lower scores on anxiety tests,

養狗與焦慮測驗得分較低有關：

12% compared to 21% for those without one.

養狗者為12%，未養狗者為21%。

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

待在一隻友善的狗狗身邊

has been shown to lower cortisol levels and increase oxytocin.

也已證實能降低皮質醇濃度，並增加催產素。

Finally, some people relax and focus by fidgeting, 文法

最後，有些人會靠做小動作來放鬆並集中注意力，

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

因此我們另外做了一支關於指尖陀螺的影片，

the new toy craze,

這種新玩具正掀起熱潮，

and whether or not they actually work. 文法

我們會探討它究竟有沒有用。

Head over to that video by clicking the screen

點擊畫面即可前往觀看該影片，

or using the link in the description.

也可以使用說明欄中的連結。

And subscribe for more weekly science videos every Thursday.

別忘了訂閱，每週四收看更多科學影片。