学起来：世界各地人们的减压方法

"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
“人们喝巴拉圭茶，这是一种草本热饮。把它在一圈朋友当中传递，就好像北美印第安人的和睦烟斗一样。这让我感到坚强而且和外界有联系，让我可以面对一切压力。”——Desirée Jaimovich，35岁，布宜诺斯艾利斯，记者。

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：忘记社交媒体，尝试社交进餐。比利时的一项研究表明，分享食物会释放出大量镇静作用的脑下垂体后叶荷尔蒙。圣巴巴拉的加州大学人类学家Michael Gurven博士说：“和他人在一起吃饭意思是说 ‘你是我人际网络中很重要的一部分。’” 在流感季节可以把一起喝茶换成蘸着一壶融化的巧克力，吃巧克力棉花糖夹心饼干。

Ireland
爱尔兰

"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
“在天冷的月份里，不仅要让孩子们穿暖和出去呼吸新鲜空气，你还总能看到成年人在冬季散步。这让我的大脑清醒，让我充满能量。”——Phoebe Holmes，40岁，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：走出去散个步。2012年马里兰大学公共健康学院的一项调查表明，和安静坐着的人相比，那些在固定自行车上骑行30分钟的人看到一些令人不安的照片（包括暴力画面）时焦虑程度要轻一些。

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.
运动不仅会降低焦虑程度，还会帮助你在面临烦恼的事件时保持情绪。在寒冷的月份，保持积极情绪的自然光线减少，这时外出走动会特别有帮助。

China
中国

"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
“女人们在睡前泡脚，这叫做足浴。我把热水倒进一个大盆里，然后坐在沙发上看书或者刷微博。有时候我向后一倒睡着了，这种方法特别放松。”Frances Wu， 37岁，上海，办公室职员。

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 提供的这个疗法来放松你的双脚：往塑料盆或桶中放入热水，把脚踝以下都浸泡其中，加入少量硫酸镁和两勺烘焙苏打。“15分钟之后足部肿胀消除，血液循环加强，让人非常放松。

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
“每天早晨我都做一种笑容练习——我微笑，挥手，跳跃。我做得越多，感觉自己越有活力。”——Rashmi Vyas Aparajit， 45岁，孟买，健康项目策划人。

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！根据牛津大学的一项研究，收缩的腹部肌肉会促进分泌一种让人感觉良好的内啡肽。哪怕只是几分钟用到腹部的大笑也可以让人镇静下来，你可以录下你最爱的深夜节目然后观看。

Denmark
丹麦

"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
“这里的冬天下午3点半就天黑了，所以丹麦人很擅长创造舒适的环境。我们在晚上和周末会去别人家里随意走动。大家很开心地待在家里，没有人会急着出门。”——Mette Borring，48岁，哥本哈根，财务主管。

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：这很简单，但也很关键：邀请你的朋友们，别太郑重其事。“如果我们担心邀请朋友的聚会能不能完美，这个任务显然太沉重了。所以我把标准降低到可以实现的水平。我办过一次假日聚会，准备了甜点和饮料，这比准备晚宴容易多了，而且非常有节日气氛！”