學起來：世界各地人們的減壓方法大綱
We know you're stressed. If it's any comfort, our friends around the world are juggling a lot now, too. "What constitutes stress is not having the time or help to meet demands in your life, whether you're in Texas or Taiwan," says Alice Domar, PhD, executive director of the Domar Center for Mind/Body Health in Boston.
我們知道你壓力很大。其實我們在世界各地的朋友們也是一樣，不知道這算不算安慰。“沒有足夠的時間或幫助來滿足你生活中的需求，這就構成了壓力，不論你身在德克薩斯還是臺灣，” 美國波士頓的身心健康多瑪中心的執行主任Alice Domar博士說。
You knew that, but you might not be aware of stress relief tactics—centuries-old practices, in some cases—that women in foreign locales rely on. And not one involves lavender candles.
你明白這一點，但你也許不知道各國女性們千百年來運用的減壓的方法。這可不需要點薰衣草蠟燭。
France
法國
"When I come home from a stressful day, I relax with a petit aperitif—the French ceremony of having a small glass of wine with a side of cashew nuts or pita chips with hummus and olives. Then I'm ready to cook dinner!" —Ingrid Jackel, CEO of Physicians Formula; Toulouse
“當我結束緊張的一天回到家，我會用一小杯開胃酒讓自己放鬆。法式儀式是一小杯紅酒配上一點腰果或皮塔餅，再加點鷹嘴豆沙和橄欖。然後我就可以準備做晚餐啦！”——Ingrid Jacke， 法國圖盧茲，美容品牌Physicians Formula公司CEO。
What you can do: "Wine is a relaxant, that's true, but more important is having a ritual to separate the chaos of work from the comfort of home," Domar says. Any ritual you look forward to will do the trick, whether you wash up and change into sweats or zone out with a game of Words with Friends.
你可以做的是：“紅酒可以幫你放鬆，這沒錯，但更重要的是要有一個例行儀式，把工作的混亂和家庭的舒適分隔開，”Domar 說。任何你期望的儀式都有這種作用，不論是洗個澡換上衛衣還是玩一會兒填字遊戲。
Russia
俄羅斯
"Russians go to the banya, a hot sauna, and since moving here I do that, too. The daily stress level is high and work is constant. Just sitting in the extreme heat to sweat is a miracle invention to salve the soul." —Amanda Lynn Hinson, 35, writer; Khabarovsk
“俄羅斯人會去蒸桑拿，自從搬來這裏我也這樣做。每天壓力都很大，總有做不完的工作。坐在高溫裏流汗是一種讓靈魂放鬆的神奇發明。”——Amanda Lynn Hinson, 35歲，哈巴羅夫斯克，作家。
What you can do: Hit the shower—and make it a warm one. Just a few minutes can wash away tension, and it's not just the feel of pulsating water on your skin: Research from Yale University indicates that the enveloping warmth you get from a hot shower can trigger brain and body responses that mirror emotional warmth, boosting your mood. Just get out after 10 minutes to avoid drying skin.
你可以做的是：洗個熱水澡。只需要幾分鐘就可以沖走緊張，這不只是水流衝擊皮膚的感覺：耶魯大學的一項研究表明，你從一個熱水澡中獲得的熱度，可以刺激大腦和身體反射情緒熱度的反應，提升你的情緒。但洗澡時間不要超過10分鐘，以免皮膚過於乾燥。
Sweden
瑞典
"In Sweden we enjoy fika, taking a coffee break with friends. It's been a part of our culture since the 1700s. In many companies, people take fika breaks around 10 a.m. and 3 p.m.; they head to a café for lattes, tea, or smoothies with a cinnamon roll, muffin, or macaron. Fika has something very friendly and peaceful about it." —Sarah Melin, 42, manager at a TV production company; Stockholm
“在瑞典我們喜歡和朋友一起和杯咖啡休息一下。這從18世紀開始就是我們文化的一部分。在許多公司，人們在上午10點和下午3點左右會喝咖啡休息。他們去咖啡店喝拿鐵、茶，或者冰沙，配上肉桂卷、小松餅或馬卡龍，這種放鬆方式氣氛友好而且平靜。”——Sarah Melin, 42歲，斯德哥爾摩，在一家電視製作公司任經理。
What you can do: Program a break reminder into your smartphone, heed the beeps, and grab a friend for coffee in the office kitchen. Don't feel guilty for slacking off; in a Massachusetts Institute of Technology study, people who got up to socialize during the work day ended up being 10 to 15 percent more productive than those who didn't.
你可以做的是：在你的智能手機上設置一個休息提醒，注意提醒鈴聲，然後拉上一個朋友去辦公室茶水間喝喝咖啡。不要爲放鬆感到內疚，一項麻省理工學院的研究表明，那些在工作期間進行社交活動放鬆的人，比沒有這樣做的人工作效率高10%-15%。
Thailand
泰國
"Massage is a science here. It's often vigorous, with knees and elbows applying pressure, and much stress reduction." —Pam Sangsingkeo, 39, university lecturer; Bangkok
“在這裏按摩是一門科學。 按摩通常都很有力，用膝蓋和手肘施壓，可以消除許多壓力。”——Pam Sangsingkeo，39歲，曼谷，大學講師
What you can do: Knead the nape of your neck and the surrounding area. "Stimulating pressure receptors releases serotonin, a natural antidepressant," says Tiffany Field, PhD, director of the Touch Research Institute at the University of Miami. Better yet: Get your partner to do it.
你可以做的是：按揉後頸部和周圍區域。“在按壓的刺激下會釋放血管收縮素，這是一種天然的抗抑鬱劑，” 邁阿密大學的觸覺研究所主任Tiffany Field 博士說。當然，如果讓你的另一半來做就更好了
Argentina
阿根廷
"People drink maté, a hot herbal drink, passing it around a circle of friends like a peace pipe. It makes me feel connected and strong, able to face down any stress." —Desirée Jaimovich, 35, journalist; Buenos Aires
“人們喝巴拉圭茶，這是一種草本熱飲。把它在一圈朋友當中傳遞，就好像北美印第安人的和睦菸斗一樣。這讓我感到堅強而且和外界有聯繫，讓我可以面對一切壓力。”——Desirée Jaimovich，35歲，布宜諾斯艾利斯，記者。
What you can do: Forget social media; try social eating. Sharing food releases a surge of calming oxytocin, Belgian research shows. Notes anthropologist Michael Gurven, PhD, of the University of California–Santa Barbara: "Bonding over communal eats says, 'You're a valued part of my network.'" Skip the communal tea during flu season; think a pot of melted chocolate for S'mores.
你可以做的是：忘記社交媒體，嘗試社交進餐。比利時的一項研究表明，分享食物會釋放出大量鎮靜作用的腦下垂體後葉荷爾蒙。聖巴巴拉的加州大學人類學家Michael Gurven博士說：“和他人在一起吃飯意思是說 ‘你是我人際網絡中很重要的一部分。’” 在流感季節可以把一起喝茶換成蘸着一壺融化的巧克力，吃巧克力棉花糖夾心餅乾。
Ireland
愛爾蘭
"In the cold-weather months, it's not just a matter of bundling up our kids to get outside for fresh air—you always find adults taking winter walks. It revives my brain and energizes me." —Phoebe Holmes, 40, blogger; Dublin
“在天冷的月份裏，不僅要讓孩子們穿暖和出去呼吸新鮮空氣，你還總能看到成年人在冬季散步。這讓我的大腦清醒，讓我充滿能量。”——Phoebe Holmes，40歲，都柏林，博客作家。
What you can do: Head outside for a brisk stroll. In a 2012 University of Maryland School of Public Health study, people who rode a stationary bike for 30 minutes and then saw disturbing photographs (including images of violence) were less anxious than people who sat quietly before viewing the photos.
你可以做的是：走出去散個步。2012年馬里蘭大學公共健康學院的一項調查表明，和安靜坐着的人相比，那些在固定自行車上騎行30分鐘的人看到一些令人不安的照片（包括暴力畫面）時焦慮程度要輕一些。
Exercise not only reduces anxiety, but helps you maintain that feeling when confronted with distressing events. During the colder months, with less mood-boosting natural light around, it's especially helpful to get outside.
運動不僅會降低焦慮程度，還會幫助你在面臨煩惱的事件時保持情緒。在寒冷的月份，保持積極情緒的自然光線減少，這時外出走動會特別有幫助。
China
中國
"Women do a foot soak called zu yu before bed. I put hot water in a big pot and sit on my sofa as I read a book or surf my Weibo, Chinese Twitter. Sometimes I lean back and fall asleep, it's so relaxing." —Frances Wu, 37, office clerk; Shanghai
“女人們在睡前泡腳，這叫做足浴。我把熱水倒進一個大盆裏，然後坐在沙發上看書或者刷微博。有時候我向後一倒睡着了，這種方法特別放鬆。”Frances Wu， 37歲，上海，辦公室職員。
What you can do: Soothe your feet with this remedy of Red Door Spa: Dunk feet up to the ankles in hot water in a plastic bin or the tub, adding a handful of Epsom salts and 2 spoonfuls of baking soda. "After 15 minutes, swelling goes down and circulation improves. It's amazingly relaxing.
你可以做的是：用Red Door Spa 提供的這個療法來放鬆你的雙腳：往塑料盆或桶中放入熱水，把腳踝以下都浸泡其中，加入少量硫酸鎂和兩勺烘焙蘇打。“15分鐘之後足部腫脹消除，血液循環加強，讓人非常放鬆。
India
印度
"Every morning, I do a laughter exercise—I smile, wave my hands, and jump. The more I do it, the more vital I feel." —Rashmi Vyas Aparajit, 45, health program director; Mumbai
“每天早晨我都做一種笑容練習——我微笑，揮手，跳躍。我做得越多，感覺自己越有活力。”——Rashmi Vyas Aparajit， 45歲，孟買，健康項目策劃人。
What you can do: Yuk it up! The contracting stomach muscles trigger a surge of feel-good endorphins, according to a study from Oxford University. Even a couple of minutes of belly laughter can be calming—a good reminder to tape your favorite late-night show and actually watch it.
你可以做的是：哈哈大笑！根據牛津大學的一項研究，收縮的腹部肌肉會促進分泌一種讓人感覺良好的內啡肽。哪怕只是幾分鐘用到腹部的大笑也可以讓人鎮靜下來，你可以錄下你最愛的深夜節目然後觀看。
Denmark
丹麥
"It gets dark at 3:30 p.m. in the winter here, so Danes have gotten good at creating hygge, or 'cozy.' We come and go casually to each others' houses on evenings and weekends. It's about being happy at home with no one rushing to go anywhere." —Mette Borring, 48, finance executive; Copenhagen
“這裏的冬天下午3點半就天黑了，所以丹麥人很擅長創造舒適的環境。我們在晚上和週末會去別人家裏隨意走動。大家很開心地待在家裏，沒有人會急着出門。”——Mette Borring，48歲，哥本哈根，財務主管。
What you can do: It's very simple, but key: Invite friends over and don't fuss too much. "If we worry about inviting people to the perfect party, the task seems overwhelming. So I lower the bar to a manageable level. I had a holiday party that was dessert and drinks—so much easier than serving dinner, and very festive!"
你可以做的是：這很簡單，但也很關鍵：邀請你的朋友們，別太鄭重其事。“如果我們擔心邀請朋友的聚會能不能完美，這個任務顯然太沉重了。所以我把標準降低到可以實現的水平。我辦過一次假日聚會，準備了甜點和飲料，這比準備晚宴容易多了，而且非常有節日氣氛！”
