对抗焦虑
Battle an anxious mind
1096字
2020-11-22 11:31
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火星译客

Running.

While swimming is a great way to battle an anxious mind,your illness is just as treatable on land as it is in water. Did you know that running increases your body temperature?This can actually relieve your brain from any stress it may be carrying.Every time you go for that summer sprint,new brain cells are formed. Keep in mind,you're going to be hearing the word "endorphins" quite a bit in this video,so buckle in. The endorphins released into your brain from this type of activity can help improve your overall mood. This will fuel new energy throughout your body and help you cope with stress.

跑步。

虽然游泳是对抗焦虑的好方法,但陆地运动同样可以像游泳一样能治疗你的病。你知道跑步会增加你的体温吗? 这实际上可以减轻大脑所承受的压力。每当你在夏天疾跑时,新的脑细胞就会形成。记住,在这段视频中你会经常听到"内啡肽”这个词,所以请集中注意力。进行这类活动时大脑释放的内啡肽可以帮助改善你整体的情绪。这能为你的身体提供新的能量,帮助你应对压力。那些患有社交焦虑症的人也能从中受益。跑步是一项极具社交性的运动。在夏天,无论你去哪里,总能看到一群人在街上慢跑。

Those suffering from social anxiety can benefit from the activity as well. Running is an extremely social exercise. You can't go anywhere during the summer without catching a herd ofjoggers making their way down the street. I know what you're saying,"l get nervous around people. How will running with them benefit me?" Remember that fancy word "endorphins"? The new burst of energy you have may give you a new sense of confidence. This is a perfect starting point to treat anxiety. Tai Chi. For all you young adults watching,this might be an exercise you're not familiar with.

我知道你想说什么,“我在别人面前会紧张。跟他们一起跑步对我有什么好处?” 还记得“内啡肽”这个时髦的词吗? 你所拥有的新能量可能会带给你一种新的自信。这是治疗焦虑的一个完美起点。太极。对于所有正在观看视频的年轻人来说,太极可能是一种你们不熟悉的运动。

You ever seen that giant gathering of people slowly moving in beautiful fighting poses?If you've taken a run through yourlocal park in the summer time,you surely have. If not,just picture meditation,but while moving. An ancient Chinese martial art,Tai Chi combines heavy breathing with gentle body movements.In the right atmosphere,thisexercise can lower your blood pressure and reduce stress. In fact,out of all illnesses it has been tested on,Tai Chi is the most effective with anxiety. It also works well with depression,mood disturbance and low self-esteem. If you're an anxious person who is looking to expand their horizons,Tai Chi might be the activity for you.

你见过一大群人慢慢地摆出漂亮的战斗姿势的场景吗?如果夏天你在跑步时有经过当地的公园,那你一定是见过的。如果没有,就想象那是一种冥想,但伴有身体的移动。太极是一种古老的中国武术,它将深沉的呼吸与轻柔的身体动作结合在一起。在适当的气氛下,这项运动可以降低你的血压和减少压力。事实上,在所有测试过的太极能改善的疾病中,太极对焦虑是最有效的。它也能很好地治疗抑郁症、情绪紊乱和低自尊。如果你是一个渴望开阔视野的焦虑者,那么太极可能就是适合你的运动。

Walking. Yeah,running and swimming are great fast-paced routines,but what about a calm,soothing neighborhood stroll Seriously,when was the last time you had a good walk?Did you know that a nature hike can reduce anxiety in a major way?Both plants and trees emit aerosols. When the human body is exposed to said aerosols,the mind is given a refreshment. Still doesn't seem appealing?For many us,just hearing the word"walk"evokes feelings of boredom. Only 34%choose walking as their regular form of transportation. Please keep in mind,you don't need to go to some"Lord of the Rings" scale journey to reap the benefits of this exercise.

散步。跑步和游泳都是快节奏的日常活动佳选,但要是安静平缓地在周边散步呢?说真的,你上一次散步是什么时候?你知道自然远足可以在很大程度上减少焦虑吗?植物和树木都会释放气溶胶。当人体暴露在这些气溶胶中时,其大脑就会得到恢复。好像还是没有吸引力?对许多人来说,我们只要听到“散步”这个词,就会产生厌倦的感觉。只有34%的人选择步行作为日常交通方式。请记住,你不需要进行《指环王》这种规模的旅行来知道这个运动有多好。

A time window of 30 minutes is alll you need to reduce stress. Not a fan of the weather outside?A simple walk around your house can also suffice. Riding a Bike. The constant peddling involved in cycling helps maintain the flow of blood to your brain. This supplies the organ with just the right amount of oxygen to keep you relaxed. Ever heard of cortisol?If you haven't,well like...Where have you been?Cortisol is known as your stress hormone.After cycling for just fifteen minutes,your cortisol level drops dramatically with your blood pressure.

30分钟足以用来让你减压了。不喜欢外面的天气? 在你的房子周围走一走也足够了。骑自行车。骑自行车时不停地兜来兜去,有助于保持血液流向大脑。这给脑器官提供了适量的氧气,让你保持放松。听说过皮质醇吗? 如果你没有,就像…你去哪儿了? 皮质醇被称为压力荷尔蒙。骑自行车15分钟后,你的皮质醇水平会随着血压急剧下降。

If your anxiety happens to come from fear of pollution,prepare for a silver lining. The number of cyclists in the U.S. has increased over the last four years.A growing number of folks seem to be ditching their cars and choosing a healthier way of transportation. In 2017,there were an estimated 47 million cyclists across the United States. That's just over 15%of the country's population. In the Big Apple alone,750,000 people report being routine cyclists. But it's not just America. In Germany,a whopping 30%are weekly riders. In Denmark,9 out of 10 citizens ride bikes as their regular form of transportation. Biking can be a great way to keep your brain's wheels in motion...

如果你的焦虑恰好来自于对污染的恐惧,那你就有一线希望了。 在过去的四年里,美国骑自行车的人数增加了。越来越多的人开始弃车出行,选择更健康的交通方式。2017年,美国约有4700万骑自行车的人。这只占全国人口的15%多一点。仅在纽约,就有报告称有75万人经常骑自行。但这并不仅限于美国。在德国,每周骑行者的比例高达30%。在丹麦,十分之九的市民把自行车当做他们的常规交通工具。骑自行车是让大脑转动的好方法…… 

Thank you,I'll be here all week. Playing Tennis.Tennis has a ton of amazing mental benefits!Now right off the bat,we realize tennis isn't everybody's sport. Few folks would be able to tell you where their nearest court is located. However,if you do have access to a local tennis facility,we stronglysuggest you get down there and try it out. The positive effects it has on anxiety are truly noteworthy. In tennis,your brain is placed in a state of constant alert. You have to move from side to side while keeping your eye fixated on a tiny,green ball. While it may sound stressful,your oody is actually working out muscle tension with cardiovascular activity.

谢谢,我整个星期都在这里。打网球。打网球有很多惊人的精神益处!但现在我们马上意识到网球并不是一项适合每个人的运动。很少有人能告诉你他们最近的网球场在哪里。但是,如果你能去当地的网球场,我们强烈建议你去那里试着打一下网。它会对焦虑产生一种积极的影响,值得我们注意。打网球时,你的大脑处于一种持续警觉的状,你必须能够来回移动,同时眼睛需要盯着一个绿色的小球。虽然听起来很有压力,但你的身体实际上是通过心血管活动来缓解肌肉紧张的。 

 

Remember endorphins?Well your brain is releasing a massive amount. This improves your overall self-image all while fighting your anxiety. Hiking. Hi,wait a minute. Running?Walking?Now a hike?These are all pretty much the same!You're just trying to pull one over on us so we'll keep watching until the end. Are you guys kidding?Hiking is not the same as a regular walk. Hiking is a long stroll through an expansive,natural setting. Take mountains for example. Did you know that hiking through a spacious outdoor environment increases your oxytocin levels. This hormone assists your brain in appreciating its surroundings,getting your mind off those dreadful worries.

还记得内啡肽吗? 你的大脑释放了大量的内啡肽。这能提升你的整体自我形象,同时对抗焦虑。徒步。嘿,等一下。 跑步吗? 行走吗?徒步旅行呢? 这些都差不多! 你只是想骗我们,所以我们会一直看下去。你们在开玩笑吗?徒步旅行不同于一般的步行。徒步旅行是在广阔的自然环境中漫步。以爬山为例。你知道吗,在宽敞的户外环境中徒步旅行会增加你的催产素水平。激素能让你的大脑欣赏周围的环境,继而摆脱那些可怕的担忧。

Hiking is also proven to decrease rumination,freeing your mind from undesirable thoughts you may be dwelling on. If you happen to live in a more urban area,not to worry. Do you best to find an outdoor spot such as a forest or park. Spend 1 to 2 hours exploring your surroundings. Possibly climbing a nearby hill and reaching a higher altitude. Sometimes,all you need is a gentle stroll through nature. Yoga. You knew we'd be mentioning this one at some point.

徒步旅行也被证明可以减少沉思,将你的思想从那个挥之不去的、糟糕的想法中解放出来。 如果你碰巧住在市区,不用担心。你最好找一个户外的地方,比如森林或公园。花一到两个小时探索你周围的环境。可以是爬爬附近的山,爬到更高的海拔。有时,你所需要的只是在大自然中漫步。瑜伽。你知道我们有时会提到这个。

Whie oniy 7.5% of American aduits have tried yoga,the benefits of the activity can be vast when it comes to tackling negative thoughts. If you're suffering from severe anxiety disorder,the caim,cooi and collected atmosphere of your local yoga studio might be exactly what you need. Deep breathing increases your brains oxygen supply.In return,your brain's nervous system is able to calm itself. If you fall into a routine of heavy breathing for 20 to 30 minutes a day,your mind will reduce stress.

 虽然只有7.5%的美国成年人尝试过瑜伽,但做瑜伽能够显著改善你的坏情绪。如果你患有严重的焦虑症,那么当地瑜伽馆平缓安定的气氛可能正是你所需要的。深呼吸可以增加大脑的氧气供应。反之,你大脑的神经系统能够自己平静下来。如果你每天能进行20到30分钟的深呼吸训练,你的大脑就会减少压力。

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