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第七期主题：压力焦虑
大笑
嚼口香糖
森林漫步
……
欢迎进入酷炫脑英语学习课堂之
《如何应对压力和焦虑》
got stress？
压力太大吗？
With 75% of adults reporting moderate to high levels of stress in the past month there has to be a solution.
在过去的一个月里，有百分之七十五的成年人报告了中到高程度的压力。压力过高这一问题急需被解决。
So what are the best scientific methods to deal with stress and anxiety
那么解决压力和焦虑最科学的方法是什么呢？
How can you genuinely relax your mind and body
我们该如何真正的放松身心？
They say laughter is the best medicine turns out it’s also the stress medicine.
都说大笑是最好的医药，对于压力来说它也是最好的解药。
When we laugh our oxygen intake increases stimulating the release of endorphins.
当我们大笑的时候，氧气摄入会提升，这会刺激内啡呔的分泌。
Studies even show that simply waiting to see a funny movie can increase beta endorphin levels by 27% and decrease stress hormone levels in the bloodstream.
研究表明甚至在将要观看一部喜剧片之前贝塔内啡呔就会有27%的提升，而血液中的压力激素也会相应下降。
After a hilarious film participants had lower levels of the stress hormone chroma gram in a their saliva.
在观看一部喜剧电影以后，被试唾液中的压力激素嗜铬粒蛋白A便会下降。
And while you’re at the movies why not make out with someone.
既然你正在看电影，为什么不趁这个机会和身边的伴侣做一些亲密举动呢？
It decreases cortisol and increases oxytocin from the pituitary gland in the brain creating feelings of attachment bonding contentment and security.
亲密行为能够降低皮质醇并提升脑垂体中催产素的水平。催产素能够带来依恋、连结、满足和安全的感受。
Study participants who kissed their partners regularly over six weeks has lower blood cholesterol level.
研究中，在六周中常常亲吻自己伴侣的被试有更低的血液胆固醇水平。
Of course, some chewing gum might help your breath.
当然不能有口臭，口香糖可以帮助你清新口气。
But a Japanese study also found that those who chewed twice a day for two weeks increased their feelings of well-being.
而一项日本研究还发现在两周中每天咀嚼口香糖两次能够提升心理幸福感。
Other study participants who chews gum while being subjected to a stress inducing task also shows lower levels of cortisol and their saliva than those who didn’t have gum and not because of the ingredients in the gum but simply from the act of chewing known as mastication.
其它研究中，一边咀嚼口香糖的被试在执行一项能引发压力的任务有更低的唾液水平皮质醇。而这并不是因为口香糖中的成分，而只是因为因为咀嚼带来的作用。
This repetitive motion is directly related to increased activity in the cerebral area of the brain and relaxation.
重复的咀嚼与大脑活动的增加和放松直接相关。
Time spent in nature or even a simple house plant can lower stress levels – in 1982 the Japanese government started a shinrin yoku or forced baiting campaign promoting the benefits of spending time in the forest for this purpose.
身处自然或仅仅是在家中的植物旁也可以降低压力水平 – 在1982年日本政府开始了一项“森林浴”运动，为此宣传待在森林中的好处。
In just one short visit to the forest cortisol levels heart rate and blood pressure have all been shown to decrease.
到森林中走一趟就可以使皮质醇水平、心率和血压降低。
Even hospital patients who have a view of nature tend to have better pain tolerance and faster recovery rates compared to those who faced only a blank wall speaking of leaves.
甚至视野中能看到自然的住院病人，比起其它只是面对墙壁上树叶装饰的病人，
都会有更好的疼痛耐受力和更快的恢复速度。
Rven though relaxation from tea may simply be a placebo it turns out that the anticipation of a ritual linked with relaxing emotions may very well be a self-fulfilling prophecy in other words if you’re mentally preparing yourself to relax with your favorite calming tea or relaxing scented oils our brain is primed to slow down and can actually influence well-being.
虽然喝茶带来的放松可能只是安慰剂效应，但实际上对“仪式能够放松身心”的预期可能是一种自我实现预言。也就是说，如果你在心理上认为茶或者精油能使你放松的话，大脑真的会因为这种暗示而放松下来，使你更快乐。
The amygdala in the brain is responsible for emotional trol and is directly connected to our olfactory system.
大脑中的杏仁体负责情绪控制，并且和我们的嗅觉系统直接相连。
Inhaling a candle scent reminiscent of a happy childhood time like warm apple pie may very well help us relive those memories creating a better mood.
吸入使人回忆起快乐童年的蜡烛香气——像是温暖的苹果派香味——很有可能让我们重新回到过往的记忆中，并带来更好的情绪。
Music can have a similar effect.
音乐也能有类似的效果。
Songs with 60 to 80 beats per minute but no lyrics have been shown to reduce stress even in patients who have undergone various types of surgeries.
60-80拍节奏且没有歌词的歌词被表明可以减少压力，这对于接受了各种手术的病人都是如此。
And if you can get or being near a pet do it.
如果你能养一只宠物或是呆在宠物身边的话，这也是个减轻压力的好办法。
Having a dog correlates to lower scores on anxiety tests 12% compared to 21% for those without one and being in the presence of a friendly dog has been shown to lower cortisol levels and increase oxytocin.
养狗和更低的焦虑测试分数（12%）相关，而那些没有养狗的人平均得分为21%。和一直友好的狗共处也可以降低皮质醇水平并提升催产素水平。
本文系网易新闻·网易号“各有态度”特色内容
翻译：林宇豪
编辑：Mandy
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