45 Second De Stress Tips 45秒减压小贴士
If you’re anything like me, you wake up in the morning, Hit the ground running, work through lunch, and only stop thinking about your job when your head hits the pillow. So, needless to say, I occasionally have days where I’m stressed out of my mind.
如果你和我一样，早上一起床就快马加鞭地开始工作，一直到吃午饭，只有在晚上睡觉的时候才停止想你的工作。那么，无需多言，我偶尔也感觉精神压力很大。
You may think that your day is too jam-packed with meetings and events to find the time for relaxation…and you’d be wrong. Believe it or not, you can take measures to reduce your stress levels that will only take 45 seconds of your time. Here are ten tips that can help you de-stress in record time.
你可能会觉得，你的生活已经被会议和大大小小的事情所充斥，根本没有时间来放松--那你就错了。信不信由你，只需花上你45秒的时间，跟着步骤来做，你就能减轻压力。以下就是可以帮助你在前所未有的短时间内减轻压力的10个小贴士。
1. Read a Poem
Take 45 seconds to savor a single haiku, or read over your favorite sonnet. Beautiful language can really twist your mind in a way that helps to push away the cares of the day.
And even if poetry isn’t really your thing, you might find enjoyment in reading something with a humorous bent. Think Shel Silverstein, Ogden Nash, or Dr. Seuss.
读一首诗
花上45秒的时间来品味一首俳句，或者细细品读你最喜欢的十四行诗。美丽的语言确实能够使你抛开生活中的那些烦恼。
即使你不喜欢诗歌，读读那些诙谐的文字，你也会觉得很享受。想想Shel Silverstein，Ogden Nash, 或是Seuss博士。
2. Blow Off Some Steam
Get up and get moving, just for the amount of time it takes to hum a couple rounds of “Happy Birthday”. If you can burn off some of that nervous energy, you’ll feel energized, refreshed, and far more mentally capable of handling the stresses of your day.
If you can get some sun in during those precious few seconds, so much the better. Never underestimate the power of fresh air and sunshine to improve your mood.
发发脾气
起床开始准备一天工作时，花那么一点点时间哼上几遍“生日快乐歌”，如果可以把焦虑情绪赶走，你会觉得精力充沛，对于一天的压力处理起来也感觉有精神多了。
如果在这宝贵的时间里你能得到一些阳光的话就更好了。永远别低估了新鲜空气和阳光对改善心情所起的作用。
3. Follow Your Nose
I’ve written about the benefits of aromatherapy in a previous post here, and I’m still impressed by the speed with which a single sniff of perfume can change my mood. If you don’t have essential oils on hand, peel an orange at your desk and crush the rind in your hand to release the scent of the orange. Orange is a great scent to help you feel energized and rejuvenated.
跟着味觉走
此前，在我发表过的文章中，我已经说过香氛疗法的一些好处，只需闻一下香味就能改变我心情，其神速让我至今印象深刻。如果你手边没有精油，把你桌上的橙子削皮，然后把它碾碎，让橙子的香味释放出来。橙子的味道是可以帮助你恢复活力，让你精力充沛非常好的一种香味。
4. Elevate Your Brain
Meditate, pray, commune with nature…whatever works for you. Take a few moments to center yourself, open your mind, and get spiritual…if that sort of thing is helpful for you.
4、平衡你的大脑
冥想、祈祷、内省...任何一种对你奏效的方式都可以。花上一会的时间让自己集中精神，天马行空，获得精力...如果那种方式对你来说有帮助的话。
5. Pump Your Jam
There’s a reason that sporting arenas play songs when introducing the starting lineup for a sports team. The right song can change your outlook on life in under 45 seconds. The trick is to find a song snippet that works for you.
Maybe it’s the “Tro lo lo” guy, something off a Jock Jams compilation album, or the over-the-top intro to “The Final Countdown”. Alternatively, maybe a snippet of something classical would be better for calming you. It comes down to personal preference, and exactly what about your day has got you so stressed out.
活力四射
体育场总是会在介绍首发阵容前播放一些歌曲，这不是没有道理的。合适的歌曲可以在45秒之内改变你对生活的看法。诀窍就是找到对你来说有用的歌曲片段。
（这个片段）可能是那个唱着“Tro lo lo”的家伙--那是JOCK JAMS精选集(tommy boys公司出版的唱片精选集，多为舞蹈音乐。译者注）中的音乐，或者是“最后倒数”那过分夸张的序曲，又或者是某个经典曲目中的小片段对你来说有着镇静的效果。这些都得看你的个人喜好，以及是什么让你感觉到压力。
6. Don’t Forget to Breathe
Breathe in through your nose, and out through your mouth. Slowly. Repeat. Make sure the breaths are steady and ’s just that simple.
别忘了呼吸
用你的鼻子吸气，然后从嘴里呼出来，慢慢的，重复这一动作。确保你的呼吸平缓而完整。就是那么简单。
7. Chuckle
Hit the randomizer button on your favorite web comic, engage in cube warfare with a co-worker, or check out a website that offers a “Joke of the Day” service. Laughter really is the best medicine, and if you can laugh away the stress, your outlook for the rest of the day will be a lot more rosy.
笑一笑
你可以随意浏览下你最喜欢的网络漫画，和你的同事一起参加立方体战，或是看看有“每日笑话”的网页。笑是最好的药，如果你能笑对压力，那么你这一天剩下的时间就会过得很美好了。
8. Organize
Sometimes the best way to tackle stress is to clean house and get organized. Set up a new email filter, organize your paperwork, clean the clutter off your desk, or something along those lines. When you have all your ducks in a row, so to speak, your workload will seem a lot more manageable.
整理
有时候，处理压力的最好方式就是打扫下房间，重新布置，安装一个新的邮件过滤器，整理你的文档，整理下你凌乱的桌子一类的事情等。当你把所有的事情及时处理好了，你的工作负担也会看起来更容易管理。
9. Snuggle Up
Get cuddly with a pet, a blanket, a favorite sweater…hing soft that you stroke with your fingertips. Just like Lenny in “Of Mice and Men”, most people find that they reach their “happy place” when touching something soft like fur or textiles. Scratching a dog or cat behind the ears can help to quickly lower your blood pressure…if there aren’t any pets allowed in your office, try carrying a lucky rabbit’s foot.
依偎
将任何手指感觉柔软的东西--小宠物，毯子，或是将最喜欢的毛衣紧紧搂着。就像《人鼠之间》的Lenny一样，大部分人在触摸到象动物皮毛或者针织品的时候，会觉得到达他们心里最柔软的地方。摸摸小狗或是小猫的耳背能快速降低血压......如果你办公室里不允许有宠物的话，可以试着带一个幸运兔的脚（美国流行文化中，相信兔子脚能给人带来好运，译者注）。
10. Chow Down
Eating or drinking helps to relax us. That’s why we give pacifiers to babies. Just try to make sure you’re making smart food choices (ie, choose a crunchy apple over a bag of potato chips).
大快朵颐
吃吃喝喝可以帮助我们放松，这也是我们为什么要给婴儿奶嘴。只是得确保你选对了东西（例如，应该选择脆脆的苹果，而不是薯片）。
