紙袋呼吸法治療驚恐（在紙袋內呼吸可減壓）

2023-08-10 10:27:06

感到壓力很大？你並不是一個人。幸運的是，科學可以為你提供幫助。以下這11種經過驗證的方法可以幫助你放鬆身心。

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1. Chew gum.

嚼口香糖

Strange as it may seem, chewing gum—not to mention the fun of popping bubbles—has been shown to improve reported mood as well as lower cortisol levels.

聽上去很奇怪，但是嚼口香糖（更不用說吹爆泡泡的樂趣了）已被證明可以改善情緒並降低皮質醇水平。

2. Surround yourself with plants.

周圍擺上植物

Immersing yourself in nature can make you feel happier, and even just a little exposure can help you relax. One study at Washington State University found that entering a room with plants can lower your blood pressure and increase your productivity. Plus, plants increase oxygen, helping you breathe easier.

沉浸在大自然中可以讓你感覺更快樂，即便只是一點點接觸也可以幫助你放鬆。華盛頓州立大學的一項研究發現，進入有植物的房間可以降低血壓並提高工作效率。此外，植物會製造氧氣，可幫助你更輕鬆地呼吸。

Photo by Max van den Oetelaar on Unsplash

3. Mow the lawn.

修剪草坪

A chemical released by a mowed lawn causes people to feel happy and relaxed, according to research. Another benefit? Getting a chore out of the way—and off your mind.

研究表明，修剪過的草坪所釋放的一種化學物質會讓人感到快樂和放鬆。此外，草坪修剪完了，心頭也能少件雜事。

4. Listen to classical music.

聽古典音樂

Music can brighten up your day, but it turns out there’s also a physiological impact to listening to music: One study found that listening to classical music lowered participants' blood pressure, slowed their heart rates, and reduced levels of stress hormones.

雖說音樂可以照亮你的一天，但事實證明，聽音樂對我們也有生理影響：一項研究發現，聽古典音樂降低了受試者的血壓、減緩了他們的心率，並且降低了他們的壓力荷爾蒙水平。

5. Pucker up.

打啵兒

Sometimes feeling weak in the knees isn’t a bad thing. Kissing releases oxytocin, a chemical that reduces levels of the stress hormone cortisol.

有時候墜入愛河無法自拔並不是件壞事。親吻能夠釋放催產素，這種化學物質可降低壓力荷爾蒙皮質醇水平。

oxytocin[,ɒksɪ'təʊsɪn]: n. 催產素

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6. Reduce your screen time, especially before bedtime. 減少屏幕時間，特別是在睡前

Spend the majority of your day sitting in front of a screen only to go home and stare at another screen (or two)? That artificial light can mess with your melatonin production and alter your circadian rhythms, which can impact your sleep. Young adults in particular are likely to be affected. Studies have shown that teenagers who use their phones late at night are more likely to be depressed.

一天的大部分時間坐在屏幕前，回到家還得盯著另一個（或兩個）看？這種人造光可能會干擾你的褪黑激素生成，並且改變你的晝夜節律，進而會影響你的睡眠。其中年輕人特別容易受到影響。研究表明，深夜使用手機的青少年更容易感到抑鬱。

melatonin[,mɛlə'tonɪn]: n. 褪黑激素

circadian rhythm: 生理節律，晝夜節律

7. Drink some tea.

喝點茶

Scientists at the City University of London found that a single cup of tea reduces stress rates by as much as 25 percent. And certain types of herbal tea, like green tea, contain L-theanine, which has also been shown to reduce stress.

倫敦城市大學的科學家們發現，一杯茶就可以將壓力等級降低25%。此外，某些類型的花草茶（如綠茶）中含有L-茶氨酸，該物質也被證明可以減輕壓力。

Photo by Carolyn V on Unsplash

8. Put your head in a paper bag. 把頭放進紙袋裡

It’s become a bit of a joke, but it turns out breathing into a paper bag will actually make you calmer. Research suggests that since when people feel anxious they often breathe too quickly, their bodies build up an overflow of oxygen. Breathing into a bag for half a dozen breaths increases the amount of carbon dioxide in your body and helps you feel better.

雖然聽上去像個笑話，但事實證明，在紙袋內呼吸會讓你更加平靜。研究表明，當人們感到焦慮時，他們通常會呼吸太快，導致身體內會積聚過多氧氣。在紙袋內呼吸六次可以增加體內二氧化碳的含量，讓你感覺好點。

9. Grab some chocolate. 吃點巧克力

It’s not your imagination: You do feel better after eating chocolate. Even eating just 40 grams, lowers your amount of stress hormones.

吃完巧克力之後，你會感覺自己好點了，這並不是錯覺。即使只吃40克巧克力，也會降低你的壓力荷爾蒙水平。