Stress is a bit of a fashionable buzz word. There are similarities and links between stress and anxiety - both can lead to unpleasant, disabling symptoms. When we feel stressed we often feel out of control of the situation - which undermines our self confidence.

So try these ten easy relaxation tips to feel more relaxed and in control.

1. Take a short break and leave a stressful situation. If you are at work, offer to run an errand or go for a short walk. A few minutes away can help you think clearly and the walk will get rid of some of the tension in your body.

2. Take a break from the activity you are working on and do something different. Sometimes it helps to come back to a stressful task later when you feel more relaxed instead of persevering. If you are at home with small children it is often better to stop when they, and you, become frustrated and take some time out to do something else so everyone can calm down.

3. Listen to relaxing music while you work. Listening to classical or nature music has been shown to lower heart rate and slow breathing. People often report feeling calmer after listening to calming music. Develop the habit of playing music in the background while you work for easy relaxation.

4. Take regular breaks during the day. Spend 5-10 minutes to read something uplifting or humorous, or chat with a friend. Small breaks help to prevent your mind and body from becoming fatigued, a major source of stress.

5. Practice mindfulness. Mindfulness is the ability to be fully aware of the present moment. It is a skill that helps to reduce stress and depression. Learning relaxation techniques is a good way to start learning mindfulness. As you gradually become more aware of your body and subtle changes that occur with relaxation your ability to notice small changes will improve. Start by spending 5 minutes a day just sitting in the quite noticing the sights, sounds and bodily sensations you are having. You can also learn mindfulness through meditation techniques.

6. Change your focus. As people feel more stressed their attention becomes focused on what they believe to be the cause of their stress and they ignore other information. Write down the things that were good about the day. Keep a gratitude journal.

7. Have a hot bath or shower. This will help to get rid of the tension in your muscles which is a normal result of stress.

8. Write down the things that are worrying you. If you are worried it is very difficult to relax easily. Once you have written them down then see how much control you have over them. Can you take any action to solve the problem or are you worrying about things that are out of your control. Worry is a habit that can be helped by learning effective relaxation techniques.

9. Keep things in perspective. Ask yourself ‘how important is it?’ ‘How important will it be in a year’s time?’ Many of the things that cause stress are not important when we look at the big picture.

10. Slow your breathing and purposefully relax your body for quick results. This will be easier if you have learned easy relaxation methods that you can use when you need them. I’ll add more relaxation techniques in a future post.

壓力是個挺流行的術語。它和焦慮既有相同點又有某些聯係--它們都會導致令人不快的能力喪失綜合症。當我們倍感壓力時通常也會感到自己對場麵失去了控製--這會打擊我們的自信心。

所以試試以下十條簡單的放鬆小貼士吧，放鬆一下自己，控製好自己的情緒。

1. 休(xiu)息(xi)一(yi)會(hui)兒(er)放(fang)鬆(song)下(xia)緊(jin)張(zhang)的(de)神(shen)經(jing)。倘(tang)若(ruo)你(ni)正(zheng)在(zai)工(gong)作(zuo)，讓(rang)自(zi)己(ji)也(ye)當(dang)回(hui)跑(pao)腿(tui)，或(huo)者(zhe)去(qu)散(san)會(hui)兒(er)步(bu)吧(ba)。隻(zhi)要(yao)離(li)開(kai)幾(ji)分(fen)鍾(zhong)就(jiu)能(neng)促(cu)使(shi)你(ni)思(si)維(wei)清(qing)晰(xi)，而(er)散(san)步(bu)還(hai)能(neng)讓(rang)你(ni)擺(bai)脫(tuo)身(shen)體(ti)的(de)疲(pi)勞(lao)。

2. fangxianishoutoudegongzuoquzuoxiebiede。youshisongchidezhuangtaibiqisimingdemangangengyouzhuyunishaohouzaihuidaojinzhangdegongzuozhong。tangruonizhenghehaizimendaizaijiali
，zuihaozainimendougandaoqingxudiluoshi，chuquzuoxieqitade，rangmeigerendoupingjingxialai。

3 .工gong作zuo時shi聽ting聽ting輕qing音yin樂le。聽ting古gu典dian樂le或huo自zi然ran音yin樂le已yi被bei證zheng實shi能neng夠gou降jiang低di心xin率lv和he減jian緩huan呼hu吸xi頻pin率lv。人ren們men總zong是shi覺jiao得de在zai聽ting過guo舒shu緩huan的de音yin樂le後hou感gan到dao自zi己ji心xin平ping氣qi和he。記ji得de在zai你ni工gong作zuo時shi聽ting聽ting音yin樂le以yi獲huo得de放fang鬆song，把ba它ta培pei養yang成cheng習xi慣guan吧ba。

4. 白天工作時進行有規律的休息。花5到10分鍾時間讀些振作精神的或幽默搞笑的東西，抑或和朋友聊聊天。短時間的休息能防止你身心俱疲

，這也是壓力的重要來源。

5. 要(yao)多(duo)關(guan)注(zhu)身(shen)邊(bian)的(de)一(yi)切(qie)。關(guan)注(zhu)你(ni)周(zhou)圍(wei)是(shi)一(yi)種(zhong)認(ren)清(qing)現(xian)狀(zhuang)的(de)能(neng)力(li)
，是(shi)一(yi)種(zhong)有(you)益(yi)於(yu)減(jian)輕(qing)壓(ya)力(li)和(he)抑(yi)鬱(yu)的(de)技(ji)能(neng)。學(xue)習(xi)放(fang)鬆(song)技(ji)巧(qiao)是(shi)開(kai)始(shi)學(xue)習(xi)關(guan)注(zhu)的(de)好(hao)方(fang)法(fa)。隨(sui)著(zhe)你(ni)越(yue)來(lai)越(yue)注(zhu)意(yi)自(zi)己(ji)的(de)身(shen)體(ti)以(yi)及(ji)自(zi)己(ji)放(fang)鬆(song)時(shi)的(de)細(xi)微(wei)變(bian)化(hua)時(shi)，你(ni)觀(guan)察(cha)細(xi)小(xiao)變(bian)化(hua)的(de)能(neng)力(li)也(ye)增(zeng)強(qiang)了(le)。開(kai)始(shi)時(shi)每(mei)天(tian)花(hua)5分鍾僅僅靜坐著注意自己的視覺
、聽覺和身體的感覺
，你也可以通過一些冥想的技巧來學習關注。

6. zhuanyizhuyili。renmenyujiagandaoyalijuda，quebazhuyilijizhongzaitamensuorenweideyaligenyuanshang
，erhushileqitaxinxi。xiexiayitianzhonggandaohaibucuodeshi，yongyouzijideganxiezazhiba。

7. 洗個熱水澡吧。它會幫你擺脫通常由於壓力而造成的肌肉痙攣。

8. xiexianirenweizhengzaikunraonideshi。ruguonizhendehendanyou
，xiangyaolikefangsongxialaijiuhennanle。yidanxiexiahoukankanzijiduitamenyouduoshaokongzhili。ninenggoucaiquyixiecuoshilaijiejuewenti 呢還是擔心事態的發展會超出你的控製範圍呢。擔憂是一種習慣，通過學習有效的放鬆技巧對其有一定的幫助。

9. 以正確的眼光看待事物。問問你自己‘它到底有多重要？’‘一年後它又有多重要？’從大局來看許多導致我們壓力的事並不很重要。

10. 調(tiao)整(zheng)你(ni)的(de)呼(hu)吸(xi)
，有(you)意(yi)放(fang)鬆(song)身(shen)體(ti)以(yi)獲(huo)得(de)速(su)效(xiao)。如(ru)果(guo)你(ni)學(xue)習(xi)了(le)簡(jian)單(dan)的(de)可(ke)以(yi)隨(sui)需(xu)隨(sui)用(yong)的(de)放(fang)鬆(song)小(xiao)方(fang)法(fa)，這(zhe)就(jiu)會(hui)簡(jian)單(dan)很(hen)多(duo)。在(zai)以(yi)後(hou)的(de)信(xin)件(jian)中(zhong)我(wo)會(hui)提(ti)供(gong)更(geng)多(duo)的(de)放(fang)鬆(song)技(ji)巧(qiao)。