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每天处理压力和焦虑的5种简单方法
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2020-08-12 青岛若水心里咨询有限公司
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<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">每天处理压力和焦虑的</span>5<span style="font-family:SimSun;">种简单方法</span></span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><?xml:namespace prefix = "o" ns = "urn:schemas-microsoft-com:office:office" /><o:p></o:p></span>
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<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">每天仅需几分钟即可改善您的健康状况。</span></span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p></o:p></span>
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<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p> </o:p></span>
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<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">您是否充满焦虑和压力？你不是一个人</span></span><span style="font-size:10.5pt;font-family:SimSun;mso-ascii-font-family:Calibri;mso-hansi-font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';"><span style="font-family:SimSun;">在战斗</span></span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">。焦虑是人们挣扎的最常见的心理</span></span><span style="font-size:10.5pt;font-family:SimSun;mso-ascii-font-family:Calibri;mso-hansi-font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';"><span style="font-family:SimSun;">问题</span></span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">，常常伴随着高压力。</span></span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p></o:p></span>
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<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p> </o:p></span>
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<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">您可能已经熟悉了高度焦虑会给您带来的伤害，包括整个身体的紧张感，睡眠困难，持续的烦恼以及避免引发焦虑的事情。鲜为人知的迹象包括不断的自我怀疑，担心最坏的情况，难以集中注意力以及对周围的人易怒。</span></span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p></o:p></span>
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<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p> </o:p></span>
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<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">值得庆幸的是，您可以采取一些措施来减轻焦虑，更好地应对生活中的压力。最重要的是：练习无需花费很多时间。</span></span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p></o:p></span>
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<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">为了获得最佳效果，请全天安排这些做法。这样一来，您将有很多机会重新定位自己，释放可能在我们的身心中累积的压力。如果您等到完全不知所措时，要重新获得平衡就困难得多。</span> </span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p></o:p></span>
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<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p> </o:p></span>
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<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">清晨：从存在开始新的一天（</span>30<span style="font-family:SimSun;">秒）</span></span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p></o:p></span>
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<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p> </o:p></span>
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<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">从基本的基础练习开始您的早晨，为您的一天定下基调。您可以在第一次醒来时（甚至在睁开眼睛之前）或在早上的例行程序中（淋浴，等待咖啡冲泡等）使用此方法。</span></span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p></o:p></span>
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<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p> </o:p></span>
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<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">闭上眼睛，将注意力转移到呼入和呼出身体的呼吸。当您吸气时，请想一想：</span>“ <span style="font-family:SimSun;">我是</span></span><span style="font-size:10.5pt;font-family:SimSun;mso-ascii-font-family:Calibri;mso-hansi-font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';"><span style="font-family:SimSun;">。。。</span></span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">。</span>”<span style="font-family:SimSun;">当您呼气时，想，</span><span style="font-family:Calibri;">“ </span></span><span style="font-size:10.5pt;font-family:SimSun;mso-ascii-font-family:Calibri;mso-hansi-font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';"><span style="font-family:SimSun;">我在</span></span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">这里。</span>”</span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p></o:p></span>
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<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p> </o:p></span>
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<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">呼吸时重复此循环几次：</span>“<span style="font-family:SimSun;">我在这里。我在这里。</span><span style="font-family:Calibri;">” </span><span style="font-family:SimSun;">请注意您的身心对这个简单声明的反应。</span></span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p></o:p></span>
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<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p> </o:p></span>
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<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p> </o:p></span>
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<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">早上中段：保持呼吸（</span>60<span style="font-family:SimSun;">秒）</span></span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p></o:p></span>
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<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p> </o:p></span>
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<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">有充分的理由，专注于呼吸是降低焦虑和控制压力的最可靠方法之一。呼吸会吸引迷走神经，从而激活神经系统的平静部分。</span></span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p></o:p></span>
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<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p> </o:p></span>
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<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">最重要的是，您不必尝试放松，只需呼吸即可。您的神经系统将处理其余部分。</span></span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p></o:p></span>
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<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p> </o:p></span>
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<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">设置一分钟计时器。静静地呼吸一分钟，真正放慢呼吸速度。</span></span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p></o:p></span>
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<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p> </o:p></span>
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<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">计算在这一分钟内您要呼吸多少次。无论您指的是呼吸次数。</span></span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p></o:p></span>
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<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p> </o:p></span>
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<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">每当您在白天感到压力时，都应停下来并进行几次缓慢而平静的呼吸。大约需要一分钟，而且您不需要计时器。注意，如果头脑只是通过恢复呼吸而开始安定下来</span></span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p></o:p></span>
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<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p> </o:p></span>
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<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">当您感到压力或担心时，此练习特别有用。无论何时何地，只要您需要，它都可以在任何地方完成，无论是在家中，在工作中还是在开车时（显然要睁大眼睛！）。</span></span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p></o:p></span>
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<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p> </o:p></span>
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<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">午餐时间：休息和消化（</span>30<span style="font-family:SimSun;">秒）</span></span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p></o:p></span>
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<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p> </o:p></span>
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<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">进食会引起神经系统中与抵抗压力激素有关的对抗，逃跑或冻结机制的相互作用。但是，我们经常匆匆忙忙地用餐</span>-<span style="font-family:SimSun;">并且我们大多数人在工作时都会专注于压力分散的注意力，例如工作或令人沮丧的新闻。</span></span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p></o:p></span>
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<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p> </o:p></span>
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<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">通过更加放松的饮食来减轻压力并改善消化。尽可能地在餐桌上吃饭，并把工作和其他压力放在一边（我知道，很难不吃午饭</span>……<span style="font-family:SimSun;">）。试试这个简单的练习，为您的饮食做好准备。</span></span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p></o:p></span>
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<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p> </o:p></span>
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<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">当您坐下吃饭时，请缓慢地呼吸三下气。</span></span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p></o:p></span>
</p>
<p class="MsoNormal" style="margin:0pt;">
<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p> </o:p></span>
</p>
<p class="MsoNormal" style="margin:0pt;">
<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">第一次呼吸时，感觉脚踩在地板上，体重压在椅子上，感知身体，心理和情感的位置。</span></span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p></o:p></span>
</p>
<p class="MsoNormal" style="margin:0pt;">
<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">第二步，进入周围环境，注意那些能充实您生活的事物。特别注意与您共享餐点的任何人，真正了解您周围的事物。</span></span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p></o:p></span>
</p>
<p class="MsoNormal" style="margin:0pt;">
<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">在第三次呼吸时，注意食物在您面前的颜色，质地和香气。</span></span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p></o:p></span>
</p>
<p class="MsoNormal" style="margin:0pt;">
<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p> </o:p></span>
</p>
<p class="MsoNormal" style="margin:0pt;">
<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">傍晚：放松紧张（</span>2<span style="font-family:SimSun;">分钟）</span></span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p></o:p></span>
</p>
<p class="MsoNormal" style="margin:0pt;">
<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p> </o:p></span>
</p>
<p class="MsoNormal" style="margin:0pt;">
<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">我们的身体全天都在承受身体紧张，这反过来又增加了焦虑并成为其自身的压力来源。一整天练习几次释放紧张感。在过渡期间放松身心可能特别有益，例如在与家人打招呼的前一天回家时。</span></span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p></o:p></span>
</p>
<p class="MsoNormal" style="margin:0pt;">
<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p> </o:p></span>
</p>
<p class="MsoNormal" style="margin:0pt;">
<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">在此练习中，您首先要张紧肌肉，以放松肌肉。尽管看起来似乎违反直觉，但这种放松松弛的循环比单纯放松肌肉更有效。</span></span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p></o:p></span>
</p>
<p class="MsoNormal" style="margin:0pt;">
<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p> </o:p></span>
</p>
<p class="MsoNormal" style="margin:0pt;">
<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">闭着眼睛坐在安静的地方。屏住呼吸三下，呼气五次。</span></span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p></o:p></span>
</p>
<p class="MsoNormal" style="margin:0pt;">
<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p> </o:p></span>
</p>
<p class="MsoNormal" style="margin:0pt;">
<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">将您的手握紧拳头，稍等片刻，然后完全释放手中的紧张感。再呼吸三下。</span></span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p></o:p></span>
</p>
<p class="MsoNormal" style="margin:0pt;">
<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p> </o:p></span>
</p>
<p class="MsoNormal" style="margin:0pt;">
<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">现在，将肩膀朝耳朵耸耸，产生拉力，然后让肩膀放松。最后再进行三次慢呼吸。注意您现在的感觉。</span></span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p></o:p></span>
</p>
<p class="MsoNormal" style="margin:0pt;">
<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p> </o:p></span>
</p>
<p class="MsoNormal" style="margin:0pt;">
<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">如果您在其他肌肉上承受压力，请随时针对该部位进行此锻炼。</span></span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p></o:p></span>
</p>
<p class="MsoNormal" style="margin:0pt;">
<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p> </o:p></span>
</p>
<p class="MsoNormal" style="margin:0pt;">
<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">上床时间：谢谢晚安（</span>3<span style="font-family:SimSun;">分钟）</span></span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p></o:p></span>
</p>
<p class="MsoNormal" style="margin:0pt;">
<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p> </o:p></span>
</p>
<p class="MsoNormal" style="margin:0pt;">
<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">当我们上床睡觉时，我们的思维专长于白天发生的事情或提醒我们要担心的事情。结果，我们开始承受压力和焦虑。</span></span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p></o:p></span>
</p>
<p class="MsoNormal" style="margin:0pt;">
<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p> </o:p></span>
</p>
<p class="MsoNormal" style="margin:0pt;">
<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">而是专注于当天顺利的事情，包括您感激的事情。不必担心尝试</span>“<span style="font-family:SimSun;">感恩</span><span style="font-family:Calibri;">”</span><span style="font-family:SimSun;">，只需注意生活中的美好事物即可。</span></span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p></o:p></span>
</p>
<p class="MsoNormal" style="margin:0pt;">
<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p> </o:p></span>
</p>
<p class="MsoNormal" style="margin:0pt;">
<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">将笔和纸放在您的床边，这样当您今晚上床睡觉时便会在那里。在关掉灯睡觉之前，写下您感恩的三件事。</span></span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p></o:p></span>
</p>
<p class="MsoNormal" style="margin:0pt;">
<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p> </o:p></span>
</p>
<p class="MsoNormal" style="margin:0pt;">
<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">您的感谢清单可能包括您所爱的人，日常经历（例如您吃的食物），今天做得很好的事情或您喜欢的任何事情。关灯并入睡时，让您写的东西充满您的思想。</span></span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p></o:p></span>
</p>
<p class="MsoNormal" style="margin:0pt;">
<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p> </o:p></span>
</p>
<p class="MsoNormal" style="margin:0pt;">
<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">这种练习不仅可以定下您入睡时的感觉，还可以为您早晨起床时的感觉定下基调。</span></span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p></o:p></span>
</p>
<p class="MsoNormal" style="margin:0pt;">
<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p> </o:p></span>
</p>
<p class="MsoNormal" style="margin:0pt;">
<span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">我们旨在应对短暂的压力。但是，当压力不堪重负或不放松时，它会损害我们的身体，思想和精神。这些做法不仅可以帮助您缓解压力和缓解焦虑，还可以与您最真实的本性相联系：</span></span><span style="font-size:10.5pt;font-family:SimSun;mso-ascii-font-family:Calibri;mso-hansi-font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';"><span style="font-family:SimSun;">平静</span></span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><span style="font-family:SimSun;">，爱心，快乐和当下。</span></span><span style="font-size:10.5pt;font-family:Calibri;mso-bidi-font-family:'Times New Roman';mso-font-kerning:1.0000pt;mso-spacerun:'yes';mso-fareast-font-family:SimSun;"><o:p></o:p></span>
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