如何减轻工作压力（二）

If sitting in one position for more than five minutes sounds impossible, you might try yoga. Concentrating on the physical intricacies of different poses forces you to filter out the "endless tape loops of chatter and fear," says Dr. Timothy McCall, medical editor of Yoga Journal, allowing you to be present in the moment. In so doing, you begin to clear the mind of future worries.

如果你无法做到保持一种姿势坐5分钟以上，那么你可以试一试瑜伽。《瑜伽学报》医学编辑Timothy McCall博士说，集中注意力于不同姿态的身体的复杂之处可以迫使你过滤掉那些“如磁带卷一般无休止的战颤和恐惧”，从而使你回到现实中来。这样，你就开始从脑海中清除对未来的担心。

That experience helps get rid of distorted thinking, says Stanford University psychiatrist Dr. David Burns. What to do in the face of terrorism? Accept your anxiety, but don't let it control you. And certainly don't ruminate on your own. "Anxiety feeds on itself," says Dr. Paul Appelbaum, president of the American Psychiatric Association, so talk to family and friends."Sharing the concern with others can be enormously helpful."

斯坦福大学精神病学家David Burns博士说，这种经历可以帮助病人克服扭曲的思维方式。那么面对恐惧，该怎么办呢？接受焦虑，但是不要受它控制。当然你不要自个把事情翻来覆去地想个不停。“焦虑是越想越多，”美国精神病学会主席Paul Appelbaum博士这样说道，所以应该告诉家人和朋友。“和别人分担这些担心是非常有用的。”

Scientists are finding that it can help to get outside your head completely. In a study of 60 schoolchildren traumatized by Hurricane Andrew, Tiffany Field, director of the University of Miami's Touch Research Institute, found that depression dropped in kids who received 30 minutes of massage twice a week for a month; kids who watched a relaxing video showed no improvement. And cortisol levels, the body's marker for stress, declined significantly in the massage group. If massage isn't your thing, go for a vigorous walk, swim or bike ride. Exercise is not only good at keeping you fit; it reduces anxiety and depression, too.

科学家发现彻底不考虑这些问题很有帮助。迈阿密大学触觉研究所所长Tiffany Field在对由于安德鲁飓风而受到心理创伤的60名在校儿童的研究中发现，连续一个月、每周接受两次30分钟按摩的孩子其忧郁情况有所下降；而那些看放松内容的录像片的孩子则没有什么改观。作为人的压力标记的皮质醇水平在接受按摩的一组中也出现了相当程度的下降。如果你不喜欢按摩，那也可以出去好好走一走、游游泳或骑骑车。锻炼不仅有利于保持身体健康，而且能减少焦虑和忧郁。

It may be difficult, but in troubled times, researchers say, people need to take comfort from life' s simplest pleasures.In a small study at the University of Rochester School of Medicine, Dr. O. J. Sahler found that bone-marrow transplant patients who listened to music reported less pain and nausea, and their transplants took less time to become functional. And, yes, laughter may be good medicine, too. Dr. Lee Berk, of the Loma Linda University School of Public Health, discovered that a group of students who watched a comic video for an hour had marked reductions in epinephrine and cortisol levels. "If fear is too great," says Berk,"send in the clowns." Now that's something we can all meditate on.

研究者们说，尽管做起来很难，但是在多事之秋，人们需要从生活的最简单的快乐中获取安慰。在 Rochester大学医学院进行的一次小范围调查中，O. J. Sahler博士发现在骨髓移植病人中，那些听音乐的反应感到的疼痛和恶心程度比较轻，而且他们移植的骨髓也更早就开始工作。另外，笑可能确实是良药。 Loma Linda大学公共卫生学院的Lee Berk博士发现一组看了一小时喜剧录像的学生其肾上腺素和皮质醇水平都出现了显著下降。“如果你非常害怕，”Berk说，“那就看小丑表演吧。”这才是值得我们好好考虑的东西。