伴隨著疫情，我們又跨入了新的一年。許久沒有機(jī)會(huì)放飛心情的人們，難免感到煩躁和抑郁，這些負(fù)面情緒和心理壓力要如何排解呢?

　　1. Practice the "STOP" skill.

　　學(xué)會(huì)“叫停”

　　This is a savvy strategy shared by Dr. Sabrina Romanoff, clinical psychologist and professor at Yeshiva University in New York City.

　　紐約市葉史瓦大學(xué)教授、臨床心理學(xué)家塞布麗娜·羅曼諾夫博士分享了一個(gè)減壓高招——叫停。

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　　"Stop stands for: Stop; Take a step back; Observe; Proceed mindfully," she explains. "When emotions take over, you may find that you act impulsively. When you react impulsively, you do not have time to use your arsenal of skills."

　　她解釋道：“叫停代表著停下來、退一步、觀察、冷靜分析。當(dāng)情緒占上風(fēng)時(shí)，你會(huì)發(fā)現(xiàn)自己可能會(huì)沖動(dòng)行事。一旦沖動(dòng)行事，你就顧不上你那些減壓技巧了�！�

　　When you find yourself on edge about something or feel yourself panicking, use "STOP" to regain control of the situation.

　　當(dāng)你發(fā)現(xiàn)自己因某事感到緊張或恐慌時(shí)，就按下“暫停鍵”來重新掌控局面。

　　2. Get outside during daylight hours.

　　白天外出走走

　　It may be cold out, but getting outside is still important for your mental health.

　　外面也許很冷，但是出去走走對(duì)你的心理健康依然很重要。

　　"Having fewer hours of daylight can have a negative impact on your mood," Doreen Marshall from the American Foundation for Suicide Prevention (AFSP) states.

　　美國(guó)自殺預(yù)防基金會(huì)的多琳·馬歇爾說道：“接觸日光的時(shí)長(zhǎng)減少對(duì)你的情緒會(huì)產(chǎn)生負(fù)面影響�！�

　　You can simply sit and watch the sunrise or walk around your neighborhood. Whatever you do, just make an effort to make it a daily habit, she says.

　　她說，你可以坐下來看看日出，也可以在社區(qū)附近走走。無(wú)論你做什么，只要每日?qǐng)?jiān)持外出就行。

　　3. Connect with others if you’re feeling lonely.

　　如果你感到孤獨(dú)，就主動(dòng)聯(lián)系他人

　　The pandemic has completely upended the way we socialize, and millions of people are grappling with feelings of isolation.

　　疫情徹底顛覆了我們的社交方式，數(shù)百萬(wàn)人被與世隔絕的感覺所困擾。

　　"Chances are pretty good that you are not alone in feeling lonely, and sharing how you are feeling may empower others to do the same," says Marshall.

　　馬歇爾說：“很有可能其他人也和你一樣感到孤獨(dú)，主動(dòng)分享你的感受會(huì)促使其他人也敞開心扉�！�

　　It can be a little awkward reconnecting with people, but try to challenge yourself to send three emails a week to someone you haven’t heard from in a while, or call a different loved one each week to check in and see how they are doing. Not only will you brighten your own day, but you’ll brighten someone else’s.

　　和他人重新建立聯(lián)系可能會(huì)有點(diǎn)尷尬，但是你可以試著每周給很久沒聯(lián)系的朋友們發(fā)三封電子郵件，或者每周給不同的親友打電話詢問近況。你不但可以點(diǎn)亮自己的生活，你還會(huì)照亮他人的生活。

　　4. Remember the big picture.

　　從長(zhǎng)遠(yuǎn)角度來看待眼前的煩惱

　　Too often we are stressed by the little things, daily hassles, making mountains out of molehills. We need to take a deep breath and ask ourselves if whatever is troubling us really matters in the big picture. If not, let it go.

　　我們總是將雞毛蒜皮的日常瑣事小題大做，從而把自己搞得壓力重重。我們需要做個(gè)深呼吸，自問困擾我們的這些事情從長(zhǎng)遠(yuǎn)來看是否真的那么重要。如果不是，那就隨它去。

　　5. Try a stress dump.

　　釋放壓力之源

　　Stress is a result of ruminating thoughts. As such, a helpful tool is to let them out and release them. The key here is to put pen to paper and start writing. You may want to write down things that are stressing you out and why they are stressing you out.

　　壓力源自心頭想的事情太多。因此，一個(gè)有效的做法就是把這些思緒釋放出來。關(guān)鍵在于要把你的所思所想寫下來。你可以寫一寫讓你感到緊張的事情，然后寫一寫你為什么感到緊張。

　　Doing so allows us to begin to separate our stress from being a part of us, and thereby putting some distance between us and our stress.

　　這樣做可以將壓力從自身分離出去，從而讓自己和壓力保持距離。

　　Lastly, sorting down our thoughts can also help us clear our head and begin to shift into solution mode.

　　最后，把思緒寫下來還有助于理清大腦，進(jìn)而著手解決問題。

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