如何放松和减轻压力

长期压力 可能有几个主要原因：

• • 义务和任务负担过重；
    有毒的习惯
    习惯性思维和情绪运作方式；
    外部形势严峻。

当一个人处于压力之下时 久之张力会自动 体型 这可能变得难以摆脱。不过，只要稍加努力，就能改变造成压力的习惯和思维方式。以下是最重要的提示：

1. 不要拖延.拖延是造成压力的一个强有力的原因，因为它使人意识到自己的义务没有得到履行，并使人更加 时间压力. Often, while we delay our demanding and long lasting tasks for “just a bit later”, we spend our time in worthless and 漫无目的 我们甚至可能并不真正喜欢这样做，尤其是压力感依然存在。因此，我们可能会浪费比完成任务本身所需的更多时间。但是 如何停止拖延?说服自己立即履行义务、 激励自己 在接下来的一天（甚至一周）里，你都会享受到自由和轻松的感觉。也许你拖延的原因是 惧怕批评或违抗纪律…? You might need some focused work on dissolving those feelings.

也许你习惯于推迟 小任务, that would take you only a few minutes or even seconds: I’ll answer this email…, put that thing where it belongs…, make that phone call…later. All these small tasks become a part of the obligations list which 脑中回响. Later you may forget them and thus contribute to the decrease of your efficiency (even to the impairment of the quality of your relationships, if these little “to do” things are related to your relationships with other people), or forget some parts of the context (e.g. where you saved the enclosure that you should send along with your email…) due to which you will waste your time looking for the details needed. Create a habit to do such small things at once, as soon as they come up.

至少 开工一小步 that awaits you: prepare what is needed, prepare your working table, start with one small thing… once you’ve started, you might find motivation and discover that it’s now easy to proceed!

2. 组织起来.杂乱无章会浪费您的时间 寻物.当您这样做时，您会因为浪费时间而感到压力，特别是如果您也有拖延的倾向。将您的个人电脑数据整理到易于调查的文件夹中（并注意立即将新数据保存到其所属位置）。您可以为纸质笔记购买几个不同的、做好标记的文件夹。整理抽屉和桌子。一个简单但有效的额外建议：将无法立即执行的任务、电话号码等写在纸条上。 预约簿.这样，您就不必把所有东西都记在脑子里，也不会有遗忘这些数据的危险。

3. 如果公平且现实，可将任务委托给其他人。 你是否倾向于承担过多的义务和责任？ Learn to say “no” and, whenever it’s appropriate, share your tasks with other people. Do you take over “small tasks” from your colleagues at work? Do you do all the 家务活 while your spouse and children have all the fun? Maybe you don’t dare to ask them to join in – you might be 怕被批评或被拒绝, or asking things would make you feel guilty, or you don’t believe they can do it as well as you? In the long run this doesn’t only harm you, but them as well, in several ways: they may become irresponsible, lack compassion, or may not feel capable to take care of themselves. Also, the lack of a good relationship – with you – can have numerous negative consequences. Likewise, by avoiding communication, you teach your children to act in the same manner in similar situations (or to expect other people to treat them the way you do). If the feelings of guilt or fear of rejection are strong, you might want to find a coach to help you dissolve those feelings.

我建议请您的家人 家务活一起做而不是在不同的时间给他们安排不同的任务。这样可以增加联系感，减少抵触和厌烦情绪。如果能加入音乐和趣味，那就更好了！

4. 制定放松计划. If you feel pressure and think about obligations most of the time, it’s probably difficult for you to truly relax, even when you finally manage to find time for it. Our brains tend to make our usual thinking and feeling habits automatic, even if they cause stress. Avoid planning longer periods of relaxation before you’ve 完成你的重要义务, because your mind will constantly get back to them. Plan your relaxation time after you have carried out important tasks. It is also good to determine in advance how much time you will dedicate to relaxation (so to avoid guilt and thinking of when should you go back to work) and to set an alarm clock to warn you when that time has passed (to avoid checking your watch every few minutes). Plan activities which you enjoy, or simply plan to do “nothing”. You may wish to plan a whole day, e.g. to dedicate one day in the week, only for relaxation. However, remember again to perform all important tasks first.

5. 努力提高人际关系的质量.最大的压力莫过于最重要的人际关系不愉快和紧张；而最好的放松源泉也莫过于与家人和朋友之间的爱和温暖。学习高质量的沟通和如何表达爱，并付诸实践。在你的生活中，有人可以与你分享爱，可以给你拥抱、支持、建议和理解，这种感觉是无价的。然而，要建立这样的关系，就必须投资 积极努力，练习沟通技巧很多人对此并不习惯。

由于工作中的人际关系往往是造成压力的最大原因之一，因此，通过建立良好的人际关系来避免与工作有关的压力是非常有益的。 与同事保持良好关系 从你认识他们的那一刻起。表现得负责任、友好、懂得感恩。这并不意味着接受不公平的行为，而是要找到自己的底线和最明智的表达方式。

Perhaps your very preoccupation with work and obligations decreases the quality of your relationships? It’s wise to 份额 尽可能多地与家人一起参加活动和完成任务。除了有机会营造欢乐气氛和与家人亲近外，当 共同努力这样做还能让您有机会教导孩子养成工作习惯，并能避免愤怒、怨恨、易怒、暴躁或消极攻击等情绪，当您觉得工作分配不公平时，这些情绪就会出现。

6. 照顾好自己的身体.吃健康的食物，有充足的睡眠，多运动，避免不健康的生活习惯。健康的身体除了有许多其他优点外，还能更轻松地承受短期和长期的压力，而且还能拥有 更多能源 的日常工作。人们经常使用兴奋剂和镇静剂，不仅是药物，尤其是咖啡、香烟、酒精、糖等产品，作为休息和放松的替代品。它们能在短期内缓解症状，或似乎能提供更多能量。然而，一旦这种物质对大脑的作用减弱，我们就会感到更加疲惫和失去平衡。在这种情况下，许多人就会去寻找另一种剂量的此类物质，从而形成瘾癖，损害和削弱自己的身体。

体育锻炼可能是一个害怕、紧张和绷紧神经的人最不愿意做的事情。但是 体育锻炼能提高血清素水平 更重要的是，它还能减少压力荷尔蒙的分泌。它还有助于放松肌肉，释放累积的挫折感，帮助人 睡得更好 因为健康的疲劳。

睡眠不足和不规律 is by itself stressful for the body, while mental stress can make falling asleep and getting a good night’s rest even more difficult. In stressful situations, under the influence of stress hormones, the body remains in the state of alertness for longer periods, and the 闲置能量积聚.你对特定情况的思考方式也会促成这一过程。即使我们因压力而精疲力竭，精神、情绪和生理活动水平仍然会很高，足以让我们无法入睡，或者无法睡很久或睡得很好。如果你在晚上无法入睡，或者在夜间醒来后无法再次入睡，因为你一直在思考当前的压力事件，那么请尝试使用一些放松技巧，如果你有毅力，这些技巧可以帮助你再次入睡。

7. 关注自己的精神生活.提醒自己，你是一个有灵性的人，所有的外部环境都是你成长的机会；如果你的外部环境很困难，你可能需要经常提醒自己这一点。冥想、想象、积极思考和类似的活动不仅能让你放松，还能帮助你 感到自己有力量、有办法.

8. 营造轻松的环境。 有很多简单易行的方法可以塑造你的环境，让它促进放松，而不是中性的，甚至是会造成压力的：

尽可能多、 使工作环境舒适.在极少数情况下，您可以参与墙壁颜色、家具和类似重大改动的决策。不过，即使您不能参与此类决策，您也可以通过以下方式参与决策 细枝末节 可以带来很大的不同：

a) One or more living 植物;
b) 放松 图片 或带有自然主题的照片、快乐人物的励志图片或任何能让你感觉良好的东西；
c) 小事 例如您所爱的人的照片、玩具或房间喷泉。

同样的方法适用于以下情况 装饰家居.在这里，您有更多的自由投入时间和想象力，让您的家成为一个尽可能舒适的地方。 愉快的刺激.仔细选择您真正喜欢的颜色、家具和装饰品。

音乐.对许多人来说，音乐 深远影响 音乐对情绪状态的影响：它能放松、平静、安慰或帮助我们与自己的情感取得联系。轻柔、缓慢、悦耳的音乐可以预防或减轻压力，而快速、刺激的音乐则可以提升我们的能量，鼓励乐观和力量的感觉。在家里、在车里，如果可能的话，在工作中，只要有机会就使用音乐。但要注意，不要让自己屈从于电台的选择；要让自己的周围充满具有强烈情绪的音乐。 积极影响 此外，还要避免给邻居造成压力。(另外，避免给邻居造成压力；如果你喜欢嘈杂的音乐或有穿透力的节拍，请使用耳机）。

香气.芳香可以让人的身体和情绪得到慰藉。选择你觉得特别令人愉悦和放松的气味，用精油燃烧器和扩香器来使用它们。

放松方式和方法

身体放松

1. 肌肉放松.有许多不同的方法，其主要目的是释放肌肉中积累的能量和紧张，并防止紧张的进一步积累。最常见也是最简单的方法是：通过有意识的意图放松肌肉群，交替强烈收紧和放松肌肉，或想象肌肉的温暖或重量。

2. 深呼吸. When we are under influence of stress, we tend to breathe superficially and irregularly, sometimes even hold our breath repeatedly. This reduces the intake of oxygen in the body which aggravates the stress reaction. Deep breathing, especially abdominal breathing, not just by using the diaphragm, is a well known method of relaxation. Breath control can be practiced anytime and anywhere. It’s good to combine it with other relaxation methods.

3. 浴缸. Warm water is pleasant and relaxing by itself, and additives such as fragrant oils, foams, music etc. additionally intensify the sensation of comfort. Magnesium sulphate (bitter salts or Epsom salts) has a relaxing effect on muscles and softens skin, which makes it an excellent additive to bath water. Magnesium is also a very important mineral for our bodies, and it’s actually better absorbed through skin than oral ingesting. The best time for a bath is before going to sleep since warmth and relaxation can cause sleepiness and induce pleasant dreams.

4. 按摩. There are a great number of various massage techniques, most of them having a similar goal – relaxation and releasing muscular tension. Many people find physical touch soothing, as it can remind of caressing. Sometimes, talking to the massage therapist can be an additional source of support.

思想引导

1. Changing perspective. Our way of thinking considerably influences generation of stress and our ability to face it. Many people are so used to a „negative“ inner dialogue that they may not even notice how they exaggerate the situation when under stress, how they imagine the worst possible outcomes and negate their own strength and resources. Just as we move our body by thoughts and intentions, so our thoughts can cause a bodily stress reaction. The change of such a habit into a 支持和鼓励内心对话 对于应对压力具有极其重要的意义。

2.转移注意力。如果你发现自己很难实现积极的内心对话，或者你对外界情况的控制能力很弱，你可以尝试 临时 divert attention from the cause of stress, as an introduction to more advanced techniques. Anything you find interesting or pleasant and which occupies your thoughts and body can help you, such as sport, hobbies, meeting friends, reading, movies… Pets are frequently one of the favourite source of entertainment and pleasure: a walk with the dog includes physical activity and meeting other people, while cat fans already know how soothing the sound of cats’ purring is. However, 注意不要让转移注意力成为习惯 和避免应对压力的一种方式。这只是 “first aid” approach 这就给了你一些情感空间，让你重新获得能量和资源，从而能够应对压力。

3.积极应对。想一想你能做些什么来解决压力情况，并 开工.甚至在取得外部成果之前，你就会开始觉得自己 无助，你正朝着解决方案前进，你将 强化积极期望.如果我们被动等待，屈服于外部影响，压力会比我们觉得自己至少可以施加一些影响要大得多。

4.专注。一种冥想方式，将注意力集中在选定的对象上一段时间，同时 避免喋喋不休. It helps you to gain control over your thoughts. It is recommended to choose something that evokes pleasant associations as a focusing object, e.g. a flower, butterfly or similar. The focusing object can also be a word that you can repeat in your mind, such as “peace”, “confidence”, “happiness”, “love” or similar.

情感释放

1.“Inner child(ren)” work. One of the main causes of stress, is the fact that in the moments of stress we often slip into so-called 年龄回归也就是说，我们童年时被压抑的、悬而未决的情感开始浮出水面。从这个角度来看，情况可能看起来毫无希望，就像我们小时候没有什么能力和经验一样。这种情绪可能特别强烈和痛苦。 把你痛苦的情绪想象成渴望被关注的小孩子.想象一下，你给那些孩子以爱和支持，鼓励他们改变自己的观点。 综合系统教练 includes in-depth work with the “inner kindergarten”.

2.肯定。如果你容易产生消极的内心对话，你可能需要有意识地重复积极的想法，以便慢慢地 另辟蹊径. The affirmations such as “It will be all right” or “I deserve love”, “I am strong and calm” etc. can pull you out of the thinking habits which foster stress. It is important that affirmations are short, positively expressed and pleasant. Say them 感慨; mechanical repeating won’t work.

3.可视化。我们的 潜意识对图像的反应优于对文字的反应. Ranging from imagining beautiful, calming surroundings, e.g. a nice landscape or one’s favourite childhood’s refuge, to imagining a positive outcome of a situation, pleasant images are a type of affirmation which the subconscious mind can understand better.

4. Sharing emotions. Expressing one’s feelings to other people is a well known and needed type of catharsis, especially for women. While talking to others, you can 探索和梳理自己的感受 and thoughts, especially if they are confusing. Other people’s compassion, understanding and advice are an important source of 支持.但是，要注意不要让其他人过多地倾听你的问题；只与愿意倾听的人交谈，避免表现得像个受害者。

5. Expressing feelings. In a similar way as physical activity, but on a different level, expressing feelings releases accumulated tension. You can cry, laugh, scream, hit a pillow or a boxing sack… Choose the place and time when you can be alone and let your emotions out without provoking curiosity and undesired questions. 不要夸大 但是，在认同不愉快的感觉时，你需要花尽可能多的时间，只要你觉得这样做是健康和必要的。有些人喜欢这样做，并说这对他们大有帮助，有些人则觉得这样做会让他们更加陷入不愉快的状态。请尝试看看哪种方法适合你。

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