致学生族 十个妙招帮你快速减压

 　　Young people should have everything to be happy about, but as the generation with the least responsibility we actually experience the most stress. A 2013 survey by the Nightline Association found that 65% of students feel stressed.

　　年轻人理应朝气蓬勃，天天向上，而年轻人虽然肩负着最少的社会责任、却承受着最大的心理压力。美国电视节目《夜线》协会一项2013年的研究调查显示，65%的学生族感觉身负重压。
　　Studentsjugglepart time jobs with university, worry about assignments and stress about the future and how to make the next step. Trying to manage all these things at once can leave you feeling overwhelmed.
　　设法权衡兼职工作和大学课程，担心不能完成课程作业，为未来如何规划而担忧……学生们在应对这种种事情时常常感到压力重重。
　　It might not seem like it when you're feeling down, but living a more stress free life is possible. There are some really easy ways to beat stress effectively:
　　当你情绪低落的时候——尽管你可能不太相信——其实你有机会选择一种压力较少的生活方式。下列的建议能够帮你轻松而有效的去除压力:
　　1. A varied 1 and healthy diet
　　饮食多样，搭配健康
　　Eating fresh ingredients and lots of fruit is really important. Juices filled with vitamin C, such as orange or grapefruit juice, are said to be good for your immune system so can help with stress.
　　食材新鲜，多吃水果是很重要的。据称橙汁或葡萄汁一类的果汁含有丰富的维他命C，因而能够提高免疫力，减缓压力。
　　When you're busy and tired it can be tempting 2 just to grab another pizza or ready meal, but cooking from scratch can betherapeuticas well as being healthier.
　　当你很忙或很疲倦的时候，就会想要吃披萨或快餐，但自己下厨做饭更有益于健康，也有益缓解心理压力。
　　2. Exercise
　　锻炼
　　Doing sport at least once a week is the best way to reduce stress. It helps your body produce endorphins, which make you feel good. Even daily walks of 30 minutes can help reduce stress levels but it's even better to work out intensively. Even if you don't feel like it at the time you will feel the benefits afterwards.
　　每周至少锻炼一次，这是减少压力的最佳方式。锻炼能促使你的身体产生安多芬，这种物质能让你感到身心舒畅。即使只是每天步行30分钟就能够帮助减缓压力，高强度的运动效果更好。当时你可能感觉不出效果，但随后你会感到运动带来的好处。
　　Joining a sports club could also help with stress as the regular contact with other people should help improve your mood.
　　参加健身俱乐部，定期与他人一起锻炼，这样也能使你心情愉快，减少压力。
　　And why not try yoga? It's a great way to ease your mind and relax your muscles.
　　为什么不试试瑜伽呢？这是一种平静心灵，放松肌肉的好方法。
　　3. Meditation 3
　　冥想
　　It might sound simple, but sitting quietly for 10 minutes a day can really help with stress levels. If you've never tried meditation before, it's worth a go.
　　这听起来似乎很简单，但是每天静坐10分钟确实能够减缓压力。如果你之前从没有尝试过冥想，不妨一试。
　　Good breathing techniques can put you in a more relaxed state as they send oxygen surging through your bloodstream, helping 4 to calm you down and beat the stress.
　　有效的呼吸技巧能够帮助你吸入更多氧气，将更多的氧气输送到血管中，从而放松心情，降低压力。
　　4. Take breaks regularly
　　有张有弛
　　Short breaks between working can help you switch off. But longer breaks are important too.
　　学习中时不时休息一下能让你暂时切断紧张状态。当然更长时间的休息也很重要。
　　How about taking the weekend off to relax? Make time for fun and for yourself even if this means that you have to schedule time away from your work. You'll hopefully come back to your work feeling fresh.
　　何不好好度个周末放松一下呢？你需要花时间让自己享受一下，即使要从学习上抽取一点时间。很可能你再次投入学习的时候会状态好得多。
　　5. Get a pet
　　养个宠物
　　It is said that spending time with animals is good for your health. If you pat a dog for a couple of minutes, your body releases hormones 6 that make you feel happy and can decrease the amount of stress in your system.
　　据说和动物相处对人的健康有益。当你花数分钟时间爱抚你的小狗时，身体会产生荷尔蒙，从而让你感觉愉快，降低身体系统中的压力感。
　　6. Sleep (and sign off Facebook)
　　睡觉（并且从脸书网上下线）
　　Sleep is always the best medicine and some people find that small 20-minute naps can help increase productivity.
　　睡眠永远是治疗压力最好的良药。有专家发现，花20分钟小睡一觉就可以增加人的工作效率。
　　As students we tend to spend too much time on social media sites and answering emails, texts and phone calls. Sociability 7 is fun – but too much of it, and too much computer time, can lead to more stress.
　　作为学生，我们往往花大量时间上社交网站，回复邮件，回复短信，接电话等等。与人交流的确是一种乐事，但是太多的社交，太长时间上网可能会导致更多的压力。
　　Failing to switch off from work because of your electronicgadgetswill only make you even more stressed.
　　沉湎在电子设备上的社交中，而得不到休息，这只会让你更感到压力。
　　7. Quit smoking
　　戒烟
　　Some people say they smoke to relax, but researchers on the European Board for Research on Nicotine 8 and Tobacco suggest that nicotine suppresses the hormone 5 serotonin, which fights stress. Another good reason to quit.
　　有人说他们吸烟是为了放松，但是欧洲尼古丁和烟草研究委员会的研究者发现，尼古丁会抑制荷尔蒙血清素的生产，而后者正是对抗压力的。又一个戒烟的好理由。
　　8. Try to see the positive side
　　试着看到事物好的一面
　　If you missed a deadline, try to appreciate what you learned from this mistake: now you know how to plan ahead. Things might seem bad, but if you try, there is usually something positive to be learned.
　　如果你错过了截止日期，试着为你从中吸取的教训而欣慰：现在你知道怎样预先计划事情了。也许事情的确很糟糕，但如果你愿意，总能从中找出正面的教训经验。
　　9. Listen to music
　　听音乐
　　Listening to music can help calm you down and put you in a better frame of mind. If you're feeling stressed, putting on some calming music while you work could really help.
　　听音乐能帮助你放松神经，找到更好的心情模式。当你在学习时感到压力时，听一些舒缓的音乐会大有帮助的。
　　10. Laugh
　　大笑
　　They say that laughter is the best medicine, and it's really true. Laughing out loud increases oxygen and blood flow which automatically reduces stress.
　　人们说笑一笑，十年少，这绝对是真理。大声笑可以增加人体的氧气摄入和血流量，从而自动减缓压力。
　　Not taking life too seriously can help everyone live a better and easier life. Make time for yourself, log out of Twitter and take breaks. It's about time that we students accept that we can achieve just as much in life without all the stress.
　　不要带着太过纠结的生活态度，这样你才能生活的更好，更轻松。抽点时间给自己，放松一下，从推特上下线。从现在开始，我们学生应该放松压力，坦然接受生活中我们能得到的一切。