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压力减少技术
成绩单
在本课程中，我们将讨论压力减少技术的重要课题。
So first of all let's just say a few things about stress. Of course, life in the world seems to make stress unavoidable.
Probably you and all of your classmates feel stress, probably your teachers, your parents, all the adults you know feel stress.
The modern world sends its message that everyone lives under stress and that's the normal way to live. 好吧，当然，压力是不健康的，它是不可食的。受到压力的很有趣。 事实上，它有很多记录，有许多，在压力下生活的大部分人生的健康风险很多。
但是要记住，重音是一个非常重要的是生活方式，但这不是唯一的生活方式。 这是了解的一件非常重要的事情。因此，为了更好地理解这一点，我们将谈论大脑。 Now, the brain, of course there are parts of our brain we can think, and there are parts of us that we can control.
我可以选择移动我的胳膊，那种东西。但是，在自动飞行员上有很多运行。 并且有两个互补系统，管理所有在自动飞行员上运行的所有这些。 One of them is called the sympathetic nervous system. So this governs what happens to our body when we go into fight or flight, when we exercise, when we're in a moment of tremendous excitement, or when we're under stress.
And in general, what happens is that muscles become tense, lot of blood goes to the muscles, lot of blood goes away from internal organs. We have shallow breathing, our heart speeds up, there's a lot of adrenaline. And in fact, among other thing what happens, our digestion slows down, our immune system is lowered. All this happens during sympathetic arousal.
相反的系统，副交感神经系统，这被称为有时是松弛响应，复位和消化系统，舒缓系统。 所以想象一下，这是你的整个身体放松的时候。你的心脏放慢速度，你的呼吸变得深刻，你的肌肉放松一下。 这实际上增强了消化，增强了免疫功能。生活在副交感神经系统中更健康。
So reducing stress has a lot to do with turning off the sympathetic nervous system and turning on the parasympathetic system. 而这一点是呼吸。看看，我无法有意识地控制我的心率。 我没有办法有意识地控制我生产的肾上腺素。但我可以有意识地控制的一件事是我的呼吸。
And in fact, the quickest way to turn off the sympathetic nervous system and to turn on the parasympathetic nervous system is with the breath. Slow, deep, full body breathing initiates body-wide relaxation. So practice this right now. Start taking some nice, deep breaths. These would be breaths that fill up the belly, fill up the chest.
You can feel the ribs on your sides pushing outward, you even can move the shoulders apart a little bit. 只是一个巨大的，漂亮，大，缓慢的呼吸。缓慢吸气，缓慢呼气。 事实上，如果您可以，请在此视频的其余部分继续执行此操作。如果你可以像这样呼吸五分钟， 你会觉得你的身体有巨大的差异。
And in fact, we'll talk a little about the body. A lot of stress involves being too much in one's head. 各种思想和想象遍布。压力的一半是我们的大脑烹饪的东西，甚至不是真实的。 What if he says this? What if that happens?
What if this happens? What if I deal with this? 所以，大量压力在头部，并且很多战斗压力都与变得更加了解身体。 And of course, as you're breathing deeply, that's an excellent time to just notice the whole body.
你的身体是什么样的？如果你的身体可以说些什么，对你来说会怎么样？ If you feel any areas of tightness or discomfort, you can always breath into those as you're doing slow breathing. 你会发现他们会慢慢放松。还有一件事我会说，只是把它从一个古老的人那里，你有一个少女。
你有一个年轻，健康的身体，充满活力。感谢。 Appreciate the fact that you have a teenage body. Appreciate what a gift it is, what a blessing it is to walk around in this world with a teenage body. Once you turn 20, you'll never have a teenage body again.
所以请记住这一点。欣赏身体。 Pay attention to it. Pay attention to how it feels. And I'll say relax. But really relax.
And what do I mean by this? Think about what most people do when they say they're relaxing. They often watch an electronic screen, so a TV, movie, video games, that sort of thing. 事实上，很多时候他们正在观看的事情，例如，如果它是一个动作电影或快节奏的视频游戏， it's actually something that is producing a lot of adrenaline.
一般来说，改变电子屏幕做了很多刺激交感神经系统。 所以，它可能会感到放松，因为当然，我们并没有专注于我们的学校工作或类似的东西， our mind gets to focus on something else, which is a little bit relaxing. But it's not action relaxing the body.
这是一个重要的一点。事实上，在许多方面，通过促进泵肾上腺素的东西来娱乐 through our system, we're really practicing stress. We're working the same systems that will affect 我们以后的压力，相同的电路。真正的放松涉及完全呼吸和全身存在。
And so, I will say experiment with this a little bit. Spend at least a little time unplugged in this kind of deep relaxation each day, 即使它只有五分钟。没有插入任何东西，只是低感觉刺激，和 只是呼吸深呼吸，感觉自己。并只是发展这类Taplstone 你的内脏感受到了在深层放松的感觉。
因为大多数人都没有任何想法感受到的样子。大多数人没有任何想法深深放松的感觉有多好。 And the more you can establish an awareness of that, the more you'll be able to access that, and that will be a tremendous aid in fighting stress. The final practice that I'll recommend is something called mindfulness. Now, this might be a word that you've heard.
Mindfulness is the practice of observing carefully and noticing missing details. Now, think about this, think about the way we move through the world. We look at a lot of familiar objects and we say right away, okay, I know what that is. 好的，叉子，我知道叉子是什么。卷笔刀，我知道卷笔刀是什么。
换句话说，它甚至没有注册。我们只看到熟悉的对象，就好像我们思想的某些部分说 在那里做过，我们甚至没有看它。心灵是关于停止和看的。 你有没有真正看过叉子？真的仔细看了？
注意到不同种类的叉子之间的差异？你真的真的看着订书机或卷笔刀吗？ Have you ever really looked at individual parts of, say, a car? Something like this. Mindfulness is about making very careful observations. Again, deep breathing, being aware of the body and making these observations.
And a lot of this involves just looking very carefully at super-familiar objects that we take for granted. 当然,理性的说,什么's the value of that? Well, of course, as we're doing this, we're turning on another portion of our mind. We're turning on a kind of open-ended curiosity and wonder, open-ended curiosity and wonder which is also something that fights stress.
It's also something that helps us relax deeply. So as we're doing mindfulness, we can be doing the deep breathing, we can be aware 我们的身体，我们实际上是在世界上学习不同的方式。它实际上是当你放慢时，你发现很多压力掉了下来。 因此，每次在熟悉的地方都有一个很好的介绍，每次想到你一直都是所处的地方。
Your own house, your classrooms. Maybe your friend's house. Maybe stores where you go. Places where you're several times a week. Every time you're there, make yourself notice just one detail that you've never seen before.
起初可能看起来很像，好吧，你会在几个后跑出去。但随着你的练习越来越多， 你意识到世界上充满了我们所有想念的细节。无处不在的细节只有吨和大量的细节， 你看起来越多，世界就越丰富，有趣。当然，当你专注于更多， you're focusing less on your own problems and your own stress.
它是帮助你整个身体放松。总之，练习深，缓慢，全身呼吸。 As much as possible, practice that throughout your day. Sit in class and breathe like that. Breathe like that when you're in a car or on a subway train, or something like this. Just breathe that way as much as possible, and make it a habit.
如果你可以简单地呼吸，你的整个生活都会有所不同。占领你的整个身体。 要感谢拥有身体的礼物，并意识到它是如何感受到的以及它对你的对话。 放松，但真的放松。每天至少花费一点时间完全拔掉 只是完全放松和感受到你的感受。
并练习正念。当然，如果你真的很好奇了， 有关令人谨慎的顾问，您可以进一步探索。
阅读完整成绩单
The modern world sends its message that everyone lives under stress and that's the normal way to live. 好吧，当然，压力是不健康的，它是不可食的。受到压力的很有趣。 事实上，它有很多记录，有许多，在压力下生活的大部分人生的健康风险很多。
但是要记住，重音是一个非常重要的是生活方式，但这不是唯一的生活方式。 这是了解的一件非常重要的事情。因此，为了更好地理解这一点，我们将谈论大脑。 Now, the brain, of course there are parts of our brain we can think, and there are parts of us that we can control.
我可以选择移动我的胳膊，那种东西。但是，在自动飞行员上有很多运行。 并且有两个互补系统，管理所有在自动飞行员上运行的所有这些。 One of them is called the sympathetic nervous system. So this governs what happens to our body when we go into fight or flight, when we exercise, when we're in a moment of tremendous excitement, or when we're under stress.
And in general, what happens is that muscles become tense, lot of blood goes to the muscles, lot of blood goes away from internal organs. We have shallow breathing, our heart speeds up, there's a lot of adrenaline. And in fact, among other thing what happens, our digestion slows down, our immune system is lowered. All this happens during sympathetic arousal.
相反的系统，副交感神经系统，这被称为有时是松弛响应，复位和消化系统，舒缓系统。 所以想象一下，这是你的整个身体放松的时候。你的心脏放慢速度，你的呼吸变得深刻，你的肌肉放松一下。 这实际上增强了消化，增强了免疫功能。生活在副交感神经系统中更健康。
So reducing stress has a lot to do with turning off the sympathetic nervous system and turning on the parasympathetic system. 而这一点是呼吸。看看，我无法有意识地控制我的心率。 我没有办法有意识地控制我生产的肾上腺素。但我可以有意识地控制的一件事是我的呼吸。
And in fact, the quickest way to turn off the sympathetic nervous system and to turn on the parasympathetic nervous system is with the breath. Slow, deep, full body breathing initiates body-wide relaxation. So practice this right now. Start taking some nice, deep breaths. These would be breaths that fill up the belly, fill up the chest.
You can feel the ribs on your sides pushing outward, you even can move the shoulders apart a little bit. 只是一个巨大的，漂亮，大，缓慢的呼吸。缓慢吸气，缓慢呼气。 事实上，如果您可以，请在此视频的其余部分继续执行此操作。如果你可以像这样呼吸五分钟， 你会觉得你的身体有巨大的差异。
And in fact, we'll talk a little about the body. A lot of stress involves being too much in one's head. 各种思想和想象遍布。压力的一半是我们的大脑烹饪的东西，甚至不是真实的。 What if he says this? What if that happens?
What if this happens? What if I deal with this? 所以，大量压力在头部，并且很多战斗压力都与变得更加了解身体。 And of course, as you're breathing deeply, that's an excellent time to just notice the whole body.
你的身体是什么样的？如果你的身体可以说些什么，对你来说会怎么样？ If you feel any areas of tightness or discomfort, you can always breath into those as you're doing slow breathing. 你会发现他们会慢慢放松。还有一件事我会说，只是把它从一个古老的人那里，你有一个少女。
你有一个年轻，健康的身体，充满活力。感谢。 Appreciate the fact that you have a teenage body. Appreciate what a gift it is, what a blessing it is to walk around in this world with a teenage body. Once you turn 20, you'll never have a teenage body again.
所以请记住这一点。欣赏身体。 Pay attention to it. Pay attention to how it feels. And I'll say relax. But really relax.
And what do I mean by this? Think about what most people do when they say they're relaxing. They often watch an electronic screen, so a TV, movie, video games, that sort of thing. 事实上，很多时候他们正在观看的事情，例如，如果它是一个动作电影或快节奏的视频游戏， it's actually something that is producing a lot of adrenaline.
一般来说，改变电子屏幕做了很多刺激交感神经系统。 所以，它可能会感到放松，因为当然，我们并没有专注于我们的学校工作或类似的东西， our mind gets to focus on something else, which is a little bit relaxing. But it's not action relaxing the body.
这是一个重要的一点。事实上，在许多方面，通过促进泵肾上腺素的东西来娱乐 through our system, we're really practicing stress. We're working the same systems that will affect 我们以后的压力，相同的电路。真正的放松涉及完全呼吸和全身存在。
And so, I will say experiment with this a little bit. Spend at least a little time unplugged in this kind of deep relaxation each day, 即使它只有五分钟。没有插入任何东西，只是低感觉刺激，和 只是呼吸深呼吸，感觉自己。并只是发展这类Taplstone 你的内脏感受到了在深层放松的感觉。
因为大多数人都没有任何想法感受到的样子。大多数人没有任何想法深深放松的感觉有多好。 And the more you can establish an awareness of that, the more you'll be able to access that, and that will be a tremendous aid in fighting stress. The final practice that I'll recommend is something called mindfulness. Now, this might be a word that you've heard.
Mindfulness is the practice of observing carefully and noticing missing details. Now, think about this, think about the way we move through the world. We look at a lot of familiar objects and we say right away, okay, I know what that is. 好的，叉子，我知道叉子是什么。卷笔刀，我知道卷笔刀是什么。
换句话说，它甚至没有注册。我们只看到熟悉的对象，就好像我们思想的某些部分说 在那里做过，我们甚至没有看它。心灵是关于停止和看的。 你有没有真正看过叉子？真的仔细看了？
注意到不同种类的叉子之间的差异？你真的真的看着订书机或卷笔刀吗？ Have you ever really looked at individual parts of, say, a car? Something like this. Mindfulness is about making very careful observations. Again, deep breathing, being aware of the body and making these observations.
And a lot of this involves just looking very carefully at super-familiar objects that we take for granted. 当然,理性的说,什么's the value of that? Well, of course, as we're doing this, we're turning on another portion of our mind. We're turning on a kind of open-ended curiosity and wonder, open-ended curiosity and wonder which is also something that fights stress.
It's also something that helps us relax deeply. So as we're doing mindfulness, we can be doing the deep breathing, we can be aware 我们的身体，我们实际上是在世界上学习不同的方式。它实际上是当你放慢时，你发现很多压力掉了下来。 因此，每次在熟悉的地方都有一个很好的介绍，每次想到你一直都是所处的地方。
Your own house, your classrooms. Maybe your friend's house. Maybe stores where you go. Places where you're several times a week. Every time you're there, make yourself notice just one detail that you've never seen before.
起初可能看起来很像，好吧，你会在几个后跑出去。但随着你的练习越来越多， 你意识到世界上充满了我们所有想念的细节。无处不在的细节只有吨和大量的细节， 你看起来越多，世界就越丰富，有趣。当然，当你专注于更多， you're focusing less on your own problems and your own stress.
它是帮助你整个身体放松。总之，练习深，缓慢，全身呼吸。 As much as possible, practice that throughout your day. Sit in class and breathe like that. Breathe like that when you're in a car or on a subway train, or something like this. Just breathe that way as much as possible, and make it a habit.
如果你可以简单地呼吸，你的整个生活都会有所不同。占领你的整个身体。 要感谢拥有身体的礼物，并意识到它是如何感受到的以及它对你的对话。 放松，但真的放松。每天至少花费一点时间完全拔掉 只是完全放松和感受到你的感受。
并练习正念。当然，如果你真的很好奇了， 有关令人谨慎的顾问，您可以进一步探索。
