Stress relief

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(shí)我們?cè)谑澜绺鞯氐呐笥褌円彩且粯樱恢肋@算不算安慰。“沒(méi)有足夠的時(shí)間或幫助來(lái)滿足你生活中的需求，這就構(gòu)成了壓力，不論你身在德克薩斯還是臺(tái)灣，” 美國(guó)波士頓的身心健康多瑪中心的執(zhí)行主任Alice Domar博士說(shuō)。

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(diǎn)，但你也許不知道各國(guó)女性們千百年來(lái)運(yùn)用的減壓的方法。這可不需要點(diǎn)薰衣草蠟燭。

France

France
法國(guó)

"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(dāng)我結(jié)束緊張的一天回到家，我會(huì)用一小杯開(kāi)胃酒讓自己放松。法式儀式是一小杯紅酒配上一點(diǎn)腰果或皮塔餅，再加點(diǎn)鷹嘴豆沙和橄欖。然后我就可以準(zhǔn)備做晚餐啦！”——Ingrid Jacke， 法國(guó)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：“紅酒可以幫你放松，這沒(méi)錯(cuò)，但更重要的是要有一個(gè)例行儀式，把工作的混亂和家庭的舒適分隔開(kāi)，”Domar 說(shuō)。任何你期望的儀式都有這種作用，不論是洗個(gè)澡換上衛(wèi)衣還是玩一會(huì)兒填字游戲。

Russia

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(huì)去蒸桑拿，自從搬來(lái)這里我也這樣做。每天壓力都很大，總有做不完的工作。坐在高溫里流汗是一種讓靈魂放松的神奇發(fā)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(gè)熱水澡。只需要幾分鐘就可以沖走緊張，這不只是水流沖擊皮膚的感覺(jué)：耶魯大學(xué)的一項(xiàng)研究表明，你從一個(gè)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(yīng)，提升你的情緒。但洗澡時(shí)間不要超過(guò)10分鐘，以免皮膚過(guò)于干燥。

Sweden

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(jì)開(kāi)始就是我們文化的一部分。在許多公司，人們?cè)谏衔?0點(diǎn)和下午3點(diǎn)左右會(huì)喝咖啡休息。他們?nèi)タХ鹊旰饶描F、茶，或者冰沙，配上肉桂卷、小松餅或馬卡龍，這種放松方式氣氛友好而且平靜。”——Sarah Melin, 42歲，斯德哥爾摩，在一家電視制作公司任經(jīng)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(jī)上設(shè)置一個(gè)休息提醒，注意提醒鈴聲，然后拉上一個(gè)朋友去辦公室茶水間喝喝咖啡。不要為放松感到內(nèi)疚，一項(xiàng)麻省理工學(xué)院的研究表明，那些在工作期間進(jìn)行社交活動(dòng)放松的人，比沒(méi)有這樣做的人工作效率高10%-15%。

Thailand

Thailand
泰國(guó)

"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
“在這里按摩是一門(mén)科學(xué)。 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(xué)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：按揉后頸部和周?chē)鷧^(qū)域?！霸诎磯旱拇碳は聲?huì)釋放血管收縮素，這是一種天然的抗抑郁劑，” 邁阿密大學(xué)的觸覺(jué)研究所主任Tiffany Field 博士說(shuō)。當(dāng)然，如果讓你的另一半來(lái)做就更好了。

Argentina

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(dāng)中傳遞，就好像北美印第安人的和睦煙斗一樣。這讓我感到堅(jiān)強(qiáng)而且和外界有聯(lián)系，讓我可以面對(duì)一切壓力?！薄狣esirée 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(jìn)餐。比利時(shí)的一項(xiàng)研究表明，分享食物會(huì)釋放出大量鎮(zhèn)靜作用的腦下垂體后葉荷爾蒙。圣巴巴拉的加州大學(xué)人類學(xué)家Michael Gurven博士說(shuō)：“和他人在一起吃飯意思是說(shuō) ‘你是我人際網(wǎng)絡(luò)中很重要的一部分?！?在流感季節(jié)可以把一起喝茶換成蘸著一壺融化的巧克力，吃巧克力棉花糖夾心餅干。

Ireland

Ireland
愛(ài)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
“在天冷的月份里，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?！薄狿hoebe 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(gè)步。2012年馬里蘭大學(xué)公共健康學(xué)院的一項(xiàng)調(diào)查表明，和安靜坐著的人相比，那些在固定自行車(chē)上騎行30分鐘的人看到一些令人不安的照片（包括暴力畫(huà)面）時(shí)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(yùn)動(dòng)不僅會(huì)降低焦慮程度，還會(huì)幫助你在面臨煩惱的事件時(shí)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(shí)外出走動(dòng)會(huì)特別有幫助。

China

China
中國(guó)

"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?cè)谒芭菽_，這叫做足浴。我把熱水倒進(jìn)一個(gè)大盆里，然后坐在沙發(fā)上看書(shū)或者刷微博。有時(shí)候我向后一倒睡著了，這種方法特別放松。”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(gè)療法來(lái)放松你的雙腳：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?！?5分鐘之后足部腫脹消除，血液循環(huán)加強(qiáng)，讓人非常放松。

India

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(xí)——我微笑，揮手，跳躍。我做得越多，感覺(jué)自己越有活力。”——Rashmi Vyas Aparajit， 45歲，孟買(mǎi)，健康項(xiàng)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(jù)牛津大學(xué)的一項(xiàng)研究，收縮的腹部肌肉會(huì)促進(jìn)分泌一種讓人感覺(jué)良好的內(nèi)啡肽。哪怕只是幾分鐘用到腹部的大笑也可以讓人鎮(zhèn)靜下來(lái)，你可以錄下你最愛(ài)的深夜節(jié)目然后觀看。

Denmark

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
“這里的冬天下午3點(diǎn)半就天黑了，所以丹麥人很擅長(zhǎng)創(chuàng)造舒適的環(huán)境。我們?cè)谕砩虾椭苣?huì)去別人家里隨意走動(dòng)。大家很開(kāi)心地待在家里，沒(méi)有人會(huì)急著出門(mén)。”——Mette Borring，48歲，哥本哈根，財(cái)務(wù)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(jiǎn)單，但也很關(guān)鍵：邀請(qǐng)你的朋友們，別太鄭重其事?！叭绻覀儞?dān)心邀請(qǐng)朋友的聚會(huì)能不能完美，這個(gè)任務(wù)顯然太沉重了。所以我把標(biāo)準(zhǔn)降低到可以實(shí)現(xiàn)的水平。我辦過(guò)一次假日聚會(huì)，準(zhǔn)備了甜點(diǎn)和飲料，這比準(zhǔn)備晚宴容易多了，而且非常有節(jié)日氣氛！”