假如現(xiàn)在是周一早上,。在過去的一周里,，你和你的搭檔一直有較大的爭執(zhí)（到現(xiàn)在你們都還生著悶氣），你的鬧鐘失靈了,，你想要正常吃早餐的時(shí)候卻發(fā)現(xiàn)食品盒空了,，牛奶變酸了，汽車還發(fā)動(dòng)不了,。等到工作的時(shí)候,，你已經(jīng)早早的感到疲憊了——這時(shí)候你的上司把一個(gè)“緊急”任務(wù)放在你的桌面上。你知道自上周以來你還有一堆的郵件要回復(fù),，你能夠感受到你的壓力水平和血壓飛漲,。

Now, it’d be nice if you could de-stress by following some of the great advice you’ve no doubt already heard. You know, take a long bath, have an afternoon off, enjoy a long weekend’s vacation, go for an hour-long jog, etc. Unfortunately, you can only afford five minutes. Can you de-stress in five minutes? Yes, you can; just try one of these.

那么現(xiàn)在,，遵循一些你早已聽說過的好的建議能幫助你快速減壓,。就像，深呼吸,，休息半天,，享受整個(gè)周末，進(jìn)行一個(gè)小時(shí)的慢跑等,。但遺憾的是,，你只有五分鐘的時(shí)間。那么你能在五分鐘之內(nèi)減壓嗎,？是的,，你可以；只要你嘗試以下的任何一種方法

Go For A Quick Walk

1, 做些快跑運(yùn)動(dòng)

Even if you can only spare five minutes, go for a walk (it might just be to the water cooler and back). The aim here is to get yourself away from the immediate source of stress and to calm down. A few minutes to gather your thoughts is all you need to get some perspective.

盡管你只有五分鐘的休息時(shí)間,，去散散步（哪怕只是走到飲水機(jī)旁然后回來）,。這樣做的目的是讓你暫時(shí)離開壓力源而平靜下來。幾分鐘的聚精會(huì)神也能幫助你找回目標(biāo),。

Read Some Fiction

2,，讀小說

If I’m seriously worked up, upset or stressed, one of the best things I can do is to grab a book. Fiction is ideal (especially anything funny or uplifting). Reading fiction takes you out of the here-and-now and into a different world. You can forget everything that’s troubling you, for just ten minutes, as you concentrate on the story.

如果我感到筋疲力盡，十分悲傷或壓力,，這時(shí)候我能做的最好的一件事情就是拿起一本書,。虛構(gòu)的小說（特別是一些搞笑和令人振奮的），能帶你暫離現(xiàn)在,，進(jìn)入到不同的世界,。只要十分鐘的專注，你就能忘掉所有困擾你的事情,。

Meditate or Pray

3,，沉思冥想或禱告

Often, the best thing we can do to instantly de-stress is to simply stop. Many life coaches and stress advisors recommend meditation: there’s no mystery to it, just sit and try to clear your mind of thoughts (perhaps concentrating on a calming image or a word or phrase, if that helps you). I also like to pray – if this suits your religious/spiritual persuasions, it can be a very powerful way to get outside of your own head and call on a higher power for some much-needed help!

通常,，我們快速減壓的最好的方式就是停下來。許多人生導(dǎo)師和壓力顧問建議進(jìn)行沉思冥想：這樣做并沒有其他的神秘之處,，只是坐下來,，清空你的思緒（專注于一個(gè)安靜的畫面或者言語或者圖片，都有可能幫助你安靜下來）,。我同樣喜歡祈禱——如果這符合你的宗教信仰的話,，禱告會(huì)是一個(gè)讓你脫離自己的思緒，到達(dá)一個(gè)更高更深遠(yuǎn)的水平來幫助你,。

Watch A Funny Video

4,，觀看一段有趣的視頻

I don’t know about you, but I just can’t stay stressed out when I’m laughing. (It’s like trying to pat my head and rub my tummy at the same time...) If you have a favorite YouTube clip, or if LolCats make you giggle, then give yourself five minutes to indulge. You’ll find that you return to your work – or whatever the source of the stress is – feeling much better equipped to handle it.

我不知道你們，但我放聲大笑的同時(shí)是絕對不會(huì)感到壓力的,。（就像做拍頭動(dòng)作的同時(shí)撫摸肚子）,，如果你有鐘愛的一段優(yōu)酷視頻，或者大笑貓能讓你大笑的話,，給自己五分鐘的時(shí)間高興一下,。你會(huì)發(fā)現(xiàn)你很快就回到了工作狀態(tài)——或者不管壓力源是什么——你也會(huì)覺得更容易掌控它了。

Make A Herbal Tea

5,，給自己泡杯花茶

If you’re feeling uber-stressed, caffeine isn’t going to help. A warm, soothing mug of herbal tea might, though. The act of making yourself a drink can be calming: it gets you away from your desk, and it gives you a chance to concentrate on something physical. You’ll probably also feel a psychological boost from doing something positive and nurturing for yourself.

如果你的壓力超級大,，這時(shí)候咖啡因起不了什么作用。那么也許可以泡上一杯溫?zé)岬幕ú?。給自己泡杯喝的動(dòng)作能讓你平靜下來：你必須得離開桌面,，有機(jī)會(huì)專注于肢體上的活動(dòng)。在做一些積極向上的事情時(shí),，你還能感受到精神上的振奮,，安撫你自己。

Punch A Pillow

6,，用拳頭猛擊枕頭

Depending on where you are when you’re feeling stressed, and on your personality, throwing a few punches at a pillow might help. Think of the stress leaving you through your fist with every punch. (If you’re in the office, please don’t be tempted to use a co-worker as a substitute pillow ... even if said co-worker has caused your stress.)

這取決于當(dāng)你感受壓力的時(shí)候在哪,，就你個(gè)人來說，給枕頭捶上幾拳應(yīng)該會(huì)有幫助,。想象下你的壓力隨著你的每一次拳擊而消失了,。（如果你是在辦公室，請不要把同事當(dāng)做枕頭,，即便是同事給你太大的壓力）

Take Slow, Deep Breaths

7,，進(jìn)行緩慢的深呼吸

When we get stressed, we tend to breath more quickly, taking shallow breaths. Concentrate on your breathing (you might want to do this in conjunction with meditation or prayer). Imagine breathing from your stomach, not your chest. Take slow, deep, fulfilling breaths. Calming your body down physically in this way is likely to have a knock-on effect on your frazzled mental state.

當(dāng)我們感受到壓力的時(shí)候，我們總是呼吸短淺,，急促,。把注意力放在你的呼吸上（在做深呼吸的時(shí)候，可能要邊冥想或禱告）,。想象下你的氣息進(jìn)入到你的胃部,，而不是胸部,。做一個(gè)緩慢的，深呼吸,。讓身體平靜下來能快速調(diào)節(jié)你的精神壓力狀態(tài),。

Do you find yourself getting overly worked up on a regular basis? What are your instant fixes for when you’re feeling stressed?

在日常生活工作當(dāng)中，你有沒有發(fā)現(xiàn)自己已經(jīng)超支了,？當(dāng)你感到壓力重重的時(shí)候,，你會(huì)進(jìn)行什么樣的快速調(diào)節(jié)？