10 Ways to ReduceStress and Live a Worry Free Life 低压无忧人生的10大秘诀
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在这个高度竞争的社会，每个人都或多或少地面临来自学业、生活.感情、职场等方面的压力。长期处在“高压人生”的焦虑状态下，如果不懂合理为自己减压，很有可能患上一系列心理疾病。在2015年伊始，让我们一起学习如何减压，从而以更好的精神面貌和心理状态迎接这全新的一年！
Today， we live in such a fast paced society and there is so much going on around us that is hard not to be stressed out. We have families， friends， taxes， rent and so many other factors we have little control over. When we can， we need to minimize our stress and aid the universe in making life go as smoothly as possible. Here are 10 ways which helped me reduce stress in my life.
如今，我们生活在一个快节奏的社会中，身边纷繁错综的事情常常让我们很难不感到筋疲力尽。我们要与家人融洽相处，与朋友相知相交，要按时纳税交租，除此之外，还要应对许多我们几乎无法掌控的因素。即使能够应对，也要将承受的压力降至最低，尽力让生活变得一帆风顺。以下10条秘诀让我在减压方面受益匪浅。
1.Make checklists
列制清单。
This will help you take things one step at a time and not overwhelm yourself mentally. When we make mental check-lists， we tend to look at the overall picture of all the things we have to do instead of taking it one task at a time. Also， when we cross something off our checklist， we feel a sense of ac-complishment and feel even more motivated to tackle the next task. By doing this， we begin to build a positive momen-tum。
列清单可助你做事一步一个脚印，循序渐进，而不会使你产生心理负担。我们在头脑中列出待办事项时，往往关注所有工作的整体安排，而不是一次只做一件事。同时，我们划掉清单上的一些内容时，成就感便会油然而生，处理起下一项内容就会更有积极性。这样，我们就能产生一种积极的动力。
2. Don't take the opinions of others to heart
莫忧他言 。
The key to living a happy and fulfilling life is being able to be authentically you and do the things that bring you joy. Often， the opinions and judgments of others get in the way of our authenticitv. We cannot allow this to happen， as Don Miguel Ruiz points out in The FourAgreements：
"Whatever people do， feel， think， or say， don't take it personally. If they tell you how wonderful you are， they are not saying that because of you. You know you are wonderful. It is not necessary to believe other people who tell you that you are wonderful. Don't take anything personallya.”
Understanding that whatever people say， think and do are projections9 0f their own reality will take the weight off the opinions of others.The need to please will only lead into a very stressfullife-we will never please everyone.
快乐而充实的人生关键在于保持真我，并做那些能给你带来快乐的事情。然而，他人的看法和评价往往会使我们迷失真我。对此，我们要坚决说“不”，正如堂-米格尔-路易兹在《四个约定》-书中曾经说的那样：
“无论别人做什么，想什么，说什么，不要主观全盘接受。如果别人告诉你，你很棒，他们未必是针对你个人的。你知道你自己很棒，所以没必要去相信那些说你很棒的人。也不要把任何事都当做是对自己的人身攻击。”
其实，无论别人说什么，想什么，做什么，反应的都是他们自身的实际情况。明白这一点，别人的看法就没什么分量了。如果总想着取悦别人，那只会使生活充满压力，因为我们永远无法取悦所有人。
3. Don't be afraid to ask for help.
莫恐求助。
“The willingness and the courage to face a problem of-ten means identifying and talking about the problem， looking at available resources， identifying solutions and altematives， and developing a plan of action that works best."
“如果一个人乐于并勇于面对问题，他往往会明确问题，探讨问题，着眼于现有资源，选定解决和替代措施，并制定出一个最为有效的行动方案。”
――出自Ellwood City Ledger
Being able to ask for help is a sign of maturity， not weakness. It is an essential part in developing a plan of ac-tion. Many times when we are facing a problem， we are notseeing things clearly. Asking for help can often show us a different way of approaching a problem that we may have never thought of ourselves-there iS always something to be leamed. Not to mention， having a confidant and someone to help you through a tough situation makes the process a lot less stressful.
能够向他人求助是成熟而非怯懦的标志，也是制定行动方案中的必备环节。很多时候在我们面对难题的时候，不可能总是明若观火。这时，求助于他人经常使我们想到解决问题的另类方式，而这在我们独自苦想时很难做到――这总是值得我们学习的。更不必说如果你有密友相伴，或有愿助你共度难关之人相助，使你脱困的过程轻松不少这种小事了。
4.Meditate11
静思冥想。
Meditation is something that has personally helped me on my joumey and has significantly reduced my anxiety and stress levels. Psycho/ogy Today posted an article on their website about a study that was done proving that "mindfulness meditation strengthens a person's cognitive ability to regulate emotions." The ability to regulate our emotions and maintain a mindful outlook will help us deal with our stress in a much healthier way. Meditation has also opened my mind up t012 the idea of other forms of relaxation and altemative healing such as hypnosis， which has changed my life！I love chal-lenges like Oprah and Deepak's 21 day senes. Their guided meditations are not too long， easy to listen to and help to get you into the routine of meditating.
在旅行中，冥想帮了我很大的忙，又大大降低了我的焦虑等级。《今日心理学》曾在他们的网站上贴出了一篇研究文章，其中指出：“正念冥想能提高人们的驾驭情感的认知能力。”事实上，调节情绪和保持专注的能力有助于我们更健康地应对压力。除此之外，冥想还开阔了我的思路，让我了解到放松的替代疗法，例如催眠疗法一这改变了我的人生！我衷爱奥普拉和迪帕克的“21天冥想挑战”――指导得当，时长适宜，简单易听，可以帮你掌握冥想的常规套路。
5. Be patient and embrace the process.
耐心享受。
Every time you feel impatient and restless，try to remind yourself that life is a marathon， not a sprint. We all need to embrace present-moment living more instead of always wanting to be at another place than where we currently are. The present is the only time that has purpose and meaning right now. When we become impatient and rush through life， we are probably missing out 0n important lessons and not reaping the full benefits of life.
每当你感觉不耐烦、焦躁不安时，试着提醒自己，人生是一场马拉松，而不是冲刺跑。我们都应当享受当下的生活，而非总是妄想脱离自身实际好高骛远。只有当下的人生才有目标，有意义。如果我们总是缺乏耐心，行色匆匆，便有可能与人生的宝贵教训擦肩而过，错失人生中的丰硕果实。
6.Don't compare yourself to others.
莫与人比。
This can be difficult， but we need to keep in mind that we are completely different people than those we are companng ourselves to-we have completely different perspectives. Comparing ourselves to others will only result in decreased self-esteem and increased anxiety.
这一点可能会比较难，但我们需要牢记：我们与我们要相比的人截然不同，因为我们的视野大相径庭。与他人相比，只会降低自尊，增加焦虑。
7.Get a therapist！
找人倾诉！
I am a huge advocate of finding someone who you can speak to in a private， safe place without judgment. It is a completely outside perspective that may result in clarity and insight.
我极力提倡，在你感到焦虑的时候，找一个会倾听的人，寻一处私人安全的地方，无需对方评价，向其倾诉。正是这种纯粹的局外视角，才会条理清晰，有洞见。
8. Do something physical and GET MOVING！
活动肌体！
I am not the hugest fan of working out but I realized that there are so many physical actMties I could do that are fun such as bike riding， taking a walk with a friend， roller blad-ing，etc. Endorphins are natural pain and stress relievers. Give ita shot.
我并非最大程度熟衷于身体锻炼，但我却意识很多我能做的体育活动都很有趣，比如骑自行车，与朋友散步，溜旱冰等等。脑内啡肽是痛苦与压力的天然缓解器，试试吧1
9.Practice breathing techniques.
训练呼吸。
Rhythmic breathing has been proven to be an effective method for reducing stress and anxiety. There are tons of great books on Kundalini Yoga that will teach you how to get started or look up a studio that teaches Kundalini. It is to-tally worth it！
人们已经证实，有节奏的呼吸可以有效缓解压力，减少焦虑。其中，关于昆达利尼瑜伽的好书数不胜数，它们会教你如何开始练习呼吸，或者如何找到一家教授昆达利尼瑜伽的健身房，绝对物有所值！
10.Practice self care
关爱自我。
Go get a massage. Watch your favorite movie. Get your nails done. Take a bubble bath. The options are unlimited， but the idea is to pamper yourself and relax.1 am committing to getting a massage once a month to force myself to relax and take care of myself. l think this is a necessary but often pushed to the bottom of the list due to timing， money etc.
去做按摩，看场最喜欢的电影，做个美甲，洗个泡泡浴……选择是无穷无尽的，关键在于放纵自己，放松自己。我每个月都坚持做按摩一次，强迫自己放松，自我保养，我觉得这是十分必要的，但由于时间紧张、资金不足等原因，这项“大计”往往被排在清单的最后面。