★ 摘要:活力4大招,打造「不累」体质!

一、身体能量:健康的生活形态才能保持活力

①正确的事务是保持活力的最佳途径

■请把低GI(低升糖指数)食物加进你的菜单。这类食物含有丰富的维生素B,能安抚焦躁不安的神经,是精力重要来源

■别忽略让你开心的营养素色氨酸。能增加大脑血清素的含量,安定焦躁不安的情绪

■抗氧化食物班尼抗压。强有力的抗氧化剂,能增强免疫力,对抗自由基的破坏

■在需要使用大脑前一个小时,吃一些鱼肉、起司或鸡肉,有助于灵活大脑

②中医药膳帮你补气养生

③多喝水

■充足的水分能帮助身体代谢、动脑前喝水能增加思维敏捷、紧张时喝水能缓解情绪……

■建议喝温水(水温35~40°C)

■不建议含糖饮料,因为不解渴又会增加热量。

④运动保持活力

⑤适度休息

■工作每90分钟最好能休息一下

■午后最好能有30分钟休息

二、情绪能量:轻松转换正负面情绪

①把时间轴拉长来看事情

■面对讨厌的事可以把时间轴拉长来看,观点会变得有趣

②找对音乐才能真正减压

③静坐与深呼吸

■深呼吸其实是全身呼吸,呼吸时感觉看哪个其从头顶慢慢窜到较低,才能让气流贯全身

三、心智能量:培养专注力

①在自己的黄金时段专心做事

②记录九宫格日记

■九宫格日记最好在早晨写,记录昨日的日记及今日的规划,藉由过去日记看清昨天发生问题的本质,透过今日的计划可以更主动解决问题

四、精神能量:重寻工作与生活价值

■聆听自己内在的声音,找出自己的核心价值

注:在这篇文章中,又可以看出那句老话——身体是革命的本钱——的正确性来。

原文出自于:http://www.commonhealth.com.tw/article/index.jsp?page=1&id=5585

★ 【每周一译】六秒钟呼吸法,让你放轻松

从 Zen Habits 作者:guest

“Smile, breathe and go slowly.” – Thich Nhat Hanh

“微笑,呼吸,放慢脚步。”-Thich Nhat Hanh

Editor’s note: This is a guest post from Sarah, a psychiatrist of How to Cope with Pain.

作者言:这是一篇来自Sarah的投稿,《怎样对付痛苦》系列。

Ever have one of those days when it seems there’s not a minute to catch your breath, let alone meditate or relax? A day when you feel like the proverbial busy bee, with no time to admire the fragrant flowers you’re landing on?

究竟有没有那样的一天——连停下来喘口气、思考一下、放松一下的时间都没有?是不是那样的一天,让你觉得你就像是那些勤劳的蜜蜂,甚至没有时间去赞美一下脚下美丽的鲜花?

Leo has given us some wise ways to relax, simplify, and take life more slowly, but you might still find it tricky to always put these suggestions to use. Or, perhaps for you, some days flow smoothly, but there are still some – or many – during which taking a break feels impossible.

Leo向我们提供了一些聪明的放松方法,简单易行,也令生活慢多了,不过你也许仍然感到这些方法难以执行。或许,也许对你而言,一些日子平平稳稳的就过去了,但是这些日子里面,想休息一会看起来也是不可能的。

On those days, instead of an evening, an hour, or even 15 minutes to relax, could you spare 6 seconds?

在那些日子里面,既然无法用一整夜、一个小时甚至十五分钟来真正的放松一下,你能不能花上6秒钟来访轻松呢?

Yes, that’s right… 6 seconds. That’s the time it takes to let yourself have 1 relaxing breath. 2 seconds breathing in through your nose, and 4 seconds exhaling through your mouth. Right now, I’m going to ask you to take 12 seconds for an experiment. At the end of this sentence, practice that relaxing breath… 2 seconds in and 4 seconds out.

没错,是6秒钟。这段时间足够你去拥有一个放松的呼吸。先用2秒让鼻子吸气,然后用4秒钟让嘴呼气。现在,我要求你用12秒钟来做个实验。在这个句子结束之时,做一下放松呼吸法的练习……2秒钟吸气,4秒钟呼气。

That’s right. And once again at the end of this sentence.

好。再来一次。

Even that little amount of time – 6 seconds – can help your body and mind relax. Let your heart rate slow. Let some of the stress slide away.

即便是这么短的时间(6秒钟)时间,就可让你身心放松、让你的心律放慢、让那些压力都抛开。

Now how can you give yourself the gift of relaxing breaths during even your busiest days? One answer is to pair a relaxing breath with an activity that comes up repeatedly during your day. For example, let’s say you’re a secretary. Each time your phone rings, breathe before you answer it. (6 seconds is less than the time it takes for the phone to ring again, so no one will even notice you’re taking time for yourself.)

那么,怎样才能在你最忙的日子里,你也能给自己一个小小的礼物——放松呼吸法?一个答案是:在你的一天里面,不断地重复去使用放松呼吸法。比如,假设你是一个秘书,每当你电话响起时,在你接听前,来一个放松呼吸(6秒钟,远远短于电话在响起的时间,所以没有人会注意到你在偷空)。

Here are some other examples of fitting in a single breath, using – you guessed it – BREATHE:

这里是其它的应用例子——BREATHE:

B: If you’re a Blogger, take a breath each time you click “save” when writing an article for your blog.
R: If you make Reservations for an airline, take a breath each time you book a flight going east.
E: If you’re an Engineer, take a breath each time you use your calculator.
A: If you’re an Accountant, take a breath each time you see a number ending in 6.
T: If you’re a Teacher, take a breath each time the school bell rings.
H: If you’re a Highway tollbooth operator, take a breath each time a white car comes through your lane.
E: If you’re an Editor, take a breath each time you correct a comma.

B:如果你是一个搏客作者,在你每次写完文章,点击“保存”之前,放松呼吸吧。

R:如果你在预定航班,在你每次预定航班的时候,放松呼吸吧。

E:如果你是个设计师,每当你使用计算器的时候,放松呼吸吧。

A:如果你是个会计师,每当你看到6为末尾的一串数字时,放松呼吸吧。

T:如果你是个老师,每当学校铃声响起的时候,放松呼吸吧。

H:如果你是高速公路收费站澳门金沙线上真人娱乐,最值得信赖的网上赌场员,每当一辆白色的车经过的时候,放松呼吸吧。

E:如果你是个编辑,每当你改正一个逗点的时候,放松呼吸吧。

Now it’s time to put your creativity to work for yourself. You’re invited to fill in the blanks below, and then share in the comments what you’ll do to regularly sneak in relaxed breathing during your day.

现在,是时候让你的创造力为你自己工作了。好,请你们填写一下下面的空格,然后在评论那里分享一下在在将来的日子里,每天你是怎么使用放松呼吸法来放松自己的。

I’m a _________________, so I’ll take a breath each time I ________________________.

我是一个___________________,每当____________________的时候我都会放松呼吸一次。

Will you commit to try this exercise today? Remember, even busy bees rest. The American Bee Journal says so. And if they can do it, so can you!

你会每天坚持的做一下这样的练习吗?请记住,就算是勤劳的小蜜蜂也是要休息的。美国蜜蜂的官方杂志也是这么说的。如果他们能做到,那么你也能!