不再焦虑的5个妙招解读.docVIP

不再焦虑的5个妙招Stop?an?Anxiety?Attack?in?5?Simple?Steps 【原滋原味双语阅读】 Have?you?ever?wished?you?could?retrain?your?mind??Anxietyattacks?are?as?much?a?mental?phenomenon?as?they?are?physical.Fortunately,?there?are?several?practical?ways?to?stop?an?anxietyattack?before?it?takes?over.?Once?learned,?these?basic?methodscan?be?utilized?to?quell?anything?from?minor?stress?to?extremepanic.你曾希望重新塑造自己的大脑么？焦虑发作既是心理现象，也是生理现象。庆幸地是，还有几招实用的方法可以及时制止焦虑症的发作。一旦学会，这些基本方法可以解决任何焦虑症，无论是轻微的压力还是极端的恐惧。 1.?Breathe?Correctly??? 正确呼吸 The?single?most?important?thing?to?know?if?you?suffer?from?panic?attacks?or?general?stress?is?properbreathing.?When?we?panic,?our?bodies?naturally?begin?to?take?in?air?incorrectly.?The?moreinefficiently?you?breathe,?the?worse?you?panic,?and?a?vicious?cycle?begins?where?you?seem?to?losecontrol.了解恐慌或是普通压力的最重要的事情便是正确呼吸。当我们倍感恐慌时，身体在吸气时便会发生错误。愈是不能有效呼吸，愈会变得惶恐不安，这样便会进入似乎无法控制的恶性循环中。 As?a?rule,?if?only?your?chest?and?shoulders?are?rising,?you?are?breathing?in?a?way?that?worsensstress.?Make?sure?that?when?you?breathe,?your?abdomen?is?expanding.?When?anxious,?this?mayfeel?unnatural,?or?even?like?you?are?making?things?worse.?Keep?doing?it?anyway,?and?after?severalminutes?your?nervous?system?will?start?to?shift?out?of?sympathetic?mode.一般而言，只要你呼吸时是在提升自己的胸部和肩膀，那么你的呼吸方式就是在加重压力了。要保证呼吸时自己的腹部在扩张。感到焦虑时，这种方法可能让你感觉不自然，甚至会感觉情况愈加不妙。不管怎么样，要坚持这么做，几分钟之后，紧张的神经会退出这种交感神经系统。 The?other?important?thing?to?remember?is?that?your?exhales?should?be?longer?and?slower?thanyour?inhales.?Inhale?through?your?nose,?and?exhale?through?your?mouth.?Again,?this?might?feeldifficult?to?manage?when?anxious,?but?be?persistent.?Some?doctors?recommend?making?the?“shhh”sound?when?exhaling,?as?it?slows?your?breath?down?naturally.另外要铭记的重要事项是，呼气时要比吸气更长更慢一些。从鼻子里吸气，从嘴巴呼气。是的，人在焦虑时会感觉很难掌握，但一定要坚持。一些医生建议在呼气的时候发出“嘘”的声音，因为这样可以使你的呼吸自然变缓。 ? 2.?Control?Your?Thoughts??? 控制自己的思想 Have?you?ever?made?a?phone?call?only?to?be?put?on?hold??There’s?the?waiting,?the?boring?elevatormusic,?and?no?one?to?talk?to.?The?experience?has?quite?a?sedativ