给自己减压的有效方法

【视频欣赏】

【听力文本】

Overwhelming anxiety can indicate a serious mental-health disorder. Consult a doctor if anxiety is interfering with your daily life.

Step 1: Play a video game（玩电脑游戏）
Play a video game. Researchers have found that a Game Boy eased anxiety in young patients awaiting surgery better than a prescription tranquilizer. Goal-oriented play boosts dopamine in the brain, a chemical linked to positive feelings.

Munch on Brazil nuts. They’re nature’s top source of selenium, a mineral that soothes the central nervous system during high-stress times.

Step 2: Relinquish control（放弃自己无法控制的部分）
Know your “no-control zone.” Most things we’re anxious about are completely out of our control, so it’s useless to worry about them.

Look at something blue. Psychological studies show this color is so calming, it instantly soothes overstressed adrenal glands and slows down anxious brain waves!

Step 3: Get perspective（最坏的打算）
Think of the absolute worst-case, catastrophically bad scenario. This helps put things in better perspective.

Doodle, especially circles and figure eights: they switch your brain from analytic to creative and help you calm down.

Step 4: Take vitamin B（补充维生素B）
Take a B-complex vitamin. These are the ones that are depleted first when you’re anxious or stressed.

Step 5: Eat fish（多吃鱼）
Eat more fish. Foods like tuna and salmon are rich in omega-3 fatty acids, which quash anxiety.

Step 6: Avoid low-fat dieting（不吃低脂肪的食品）
Have the full-fat ice cream! British researchers found that people on low-fat diets are more depressed and anxious, and fat boosts levels of serotonin.

Step 7: Talk it out（和别人交谈）
Call a friend. Talking things out is proven to ease anxiety by triggering the release of oxytocin — a chemical which makes us feel safe and secure.

Step 8: Use aromatherapy（用香料按摩）
Take a whiff of lavender or vanilla. Studies show these scents reduce anxiety more than prescription anti-anxiety drugs!

Step 9: Repeat a mantra（默读颂歌）
Give yourself a mantra to repeat when you’re anxious; this will alter your brain waves so you’ll feel in control.

Step 10: Try herbal remedies（使用草本治疗）
Try an herbal remedy: lemongrass, chamomile, and dandelion all calm the central nervous system.

Step 11: See a doctor（看医生）
If nothing helps, see a doctor. Over 21 million Americans have some form of anxiety disorder, including Drew Barrymore and David Beckham.