真正享受放松英语的11种方法
The other night, I meant to chill on the couch with a book. First, though, I decided to neaten up the family room. On a roll, I then tackled a pile of mail on the kitchen counter. When I went to grab a paper clip, I noticed our junk drawer was a disaster, so I organized that. An hour and a half later, I felt content to e everything in its place…and too zonked to read.
一天晚上，我想窝在沙发里看本书。但首先，我决定把家里收拾一遍。然后，我在厨房柜台处理了一堆邮件。当我拿起一枚曲别针的时候，才发现杂物抽屉一团糟，于是我又了一下抽屉。一个半小时后，看到一切又变得井井有条，我感到心满意足，但我已经精疲力尽，不想再看书。
I relax just fine when I’m away on vacation, but in daily life, my to-dos e first. “In our work-driven culture, we perceive relaxation as nonproductive—it often bees a reward for getting stuff done,” says Kathleen Hall, PhD, founder and CEO of the Stress Institute in Atlanta and the Mindful Living Network. Trouble is, the tasks are never-ending (hashtag S
isyphus). Add in a jam-packed schedule and it’s no wonder leisure time morphs into chore time.
我休息得还不错，因为我正在度假，但在日常中，我的任务清单总是排在第一位。亚特兰大压力研究所和用心生活网的创始人兼CEO凯瑟琳.赫尔博士表示：“在工作驱动的文化中，我们认为放松是非生产性活动 — 放松往往变成了完成任务的一种奖励。”问题是，任务是永无休止的。我们的时间排得满满的，任务还在不断增加，所以休闲时间变成了家务时间，也就缺乏为奇。
Yet kicking back is hardly an unproductive activity; experts say that it keeps us healthy and happy. And rearch shows that regular de-stressing can help ward off heart dia and obesity, act as a buffer against depression, and even boost immunity against colds. Plus, when you’re calm, you perform tasks smarter and more efficiently, leaving you with time to—wait for it—relax. Check out the strategies and inspiration for R in R: relaxing in reality.
但放松休息并不是非生产性的活动;专家表示，放松能让人保持安康和快乐。研究显示，
经常释放压力有助于防止心脏病和肥胖，可以缓解抑郁，甚至能提高对感冒的免疫力。另外，当你内心平静时，你能找到更明智、更高效的方法完成任务，从而让你有更多时间去放松。以下是真正放松的一些策略和灵感。
First, relax your body
首先，放松身体
It’s hard to sink into a state of zen if you’re one big ball of knots. “When you live a life full of demands, your body regularly releas adrenaline and cortisol, increasing energy expenditure that can result in muscle tension,” says Gregory Frihione, MD, director of the Benson-Henry Institute for Mind Body Medicine at Massachutts General Hospital. Try progressive muscle relaxation: Ten the muscles in your toes for at least five conds, relax for 30, and repeat, working your way through the muscle groups up to your neck and head.
如果你的身体总是处在紧张状态，你便很难进入禅境。麻省总医院本森-亨利身心医学研
究所所长格雷戈里.弗里基奥内教授表示：“当你的生活中充满了需求，你的身体就会释放出肾上腺素和皮质醇，增加能量消耗，结果导致肌肉紧张。”尝试渐进式肌肉放松法：拉紧脚趾的肌肉至少5秒钟，放松30秒，重复这个过程，一直到颈部和头部的肌肉群。
Downshift during your mute
在通勤期间调整状态
“If you walk in the door depresd, it gives you a jump-start for the rest of the evening,” says productivity expert Julie Morgenstern, author of Time Management from the Inside Out. Do you take public transportation home? Resist the siren call of email and try a meditation app, such as Insight Timer, Calm, or Stop, Breathe & Think . “Call a friend or loved one, listen to music—any activity that breaks you out of your normal train of thought should help,” says Morgenstern. “One client found it effective to t his relaxation intentions on his way home from work. He’d tell himlf, ‘I want to enjoy cooking with my partner and make sure so-and-so does homework, but I’ll ask in a gentle way,’ and so on.”
《从内到外管理时间》一书的作者、工作效率专家朱莉.摩根斯顿表示：“如果你毫无压力地走进家门，这会让你快速开始享受晚上的剩余时光。”你乘坐公共交通回家?不要理会电子邮件提醒，尝试一款冥想应用，如Insight Timer、Calm或Stop, Breathe & Think等。“给朋友或人打 ，听听音乐或者能打断正常思路的活动，都能带来帮助，”摩根斯顿说道。“一位客户发现在下班回家的路上确定放松方案，是一种有效的方式。例如，他会告诉自己：‘我想跟爱人一起做饭，让某某人做家务，不过我会用一种温和的方式提出要求。’”
Log off
退出
The more often people check social media aounts, texts, and email, the higher their level of stress, revealed the American Psychological Association’s xx Stress in America report. Findings from the Pew Rearch Center underline another negative effect: Women are particularly vulnerable to stress from social media due to being aware of lousy stuff happening to friends.
美国心理学会的xx年《美国的压力》报告显示，人们查看社交媒体账户、短信和电子邮件越频繁，他们的压力水平就会越高。皮尤研究中心的研究还发现了的另外一个负面影响：女性因为知道了朋友的不幸遭遇，尤其容易承受社交媒体带来的压力。
Tame your taskmaker
“驯服”任务制造者
An urge to continually tidy up the hou or yard may be a respon to chaos all around you. Aording to Brigid Schulte, director of the Better Life Lab at the Washington, D.C., think tank New America and author of Overwhelmed , “When you’re strapped at work and stretched at home, having things in order can emingly restore equilibrium.” All together now: Yes. This. One sane way to tame that life-is-out-of-control feeling: Quit scattering tasks among your calendar, notepads, emails, sticky notes, and memory. Says Morgenstern, “Decide on a single, reliable system, and it will help turn off the ticker tape of to-dos in your brain.”
频繁收拾屋子或庭院的强烈欲望，可能是对周围的一种响应。据华盛顿智库新美国下属的Better Life Lab的主任、《不堪重负》一书的作者布利基德.舒尔特表示：“如果你在工作中备受约束，在家中较为放松，将物品得井井有条，似乎可以让你恢复平衡状态。”所有东西都在这里了，是的。要想控制生活失控的感觉，有一种明智的方式：不要到处记录你的任务，如日历、记事本、电子邮件、便条贴，还有大脑的记忆里。摩根斯顿表示：“确定一个可靠的系统，可以帮助你关掉脑子里的待办事项显示系统。”
Ask yourlf this
问自己下面这个问题
“When people assume that if they don’t get to their to-dos, their world will fall apart, that needs to be questioned,” says mindfulness expert Ellen Langer, PhD, professor of psychology at Harvard University. Reason with yourlf: What’s the worst that will happen if you don’t declutter tonight? Five years from now, will you be happier that you excavated the coat clot or that you had coffee with a friend? Exactly.
哈佛大学心理学教授、正念专家艾琳.兰格博士表示：“当人们假设如果完不成待办事项，他们的世界就会崩塌时，他们应该反问自己。”思考一下：如果你今天晚上没有房间，最糟糕的后果会是?你今天晚上做的哪件事会让你在五年后回想起来更快乐，了衣橱还是与朋友一起喝咖啡?确实如此。
