伴随着疫情，咱们又跨入了新的一年。许久无机会放飞心情的大家，不免感觉烦躁和抑郁，这点负面情绪和心思负担要如何排解呢？行家给出了5个提议。

[Photo/Pexels]

1. Practice the "STOP" skill.

学会“叫停”

This is a savvy strategy shared by Dr. Sabrina Romanoff, clinical psychologist and professor at Yeshiva University in New York City.

纽约市叶史瓦大学教授、临床心思学家塞布丽娜·罗曼诺夫博士分享了一种减压高招——叫停。

"Stop stands for: Stop; Take a step back; Observe; Proceed mindfully," she explains. "When emotions take over, you may find that you act impulsively. When you react impulsively, you do not have time to use your arsenal of skills."

她解释道：“叫停代表着停下去、退一步、观看、冷静剖析。当情绪占上风时，你会发觉本人可能会冲动行事。一朝冲动行事，你就顾不上你那一些减压技艺了。”

When you find yourself on edge about something or feel yourself panicking, use "STOP" to regain control of the situation.

当你发觉本人因某事感觉吃紧或恐慌时，就按下“暂停键”来从新掌控局势。

2. Get outside during daylight hours.

白天出行逛逛

It may be cold out, but getting outside is still important for your mental health.

外面或许很冷，可是出来逛逛对你的心思健康依旧很要紧。

"Having fewer hours of daylight can have a negative impact on your mood," Doreen Marshall from the American Foundation for Suicide Prevention (AFSP) states.

美国自杀预防基金会的多琳·马歇尔说道：“接近日光的时长降低对你的情绪会发生负面作用。”

You can simply sit and watch the sunrise or walk around your neighborhood. Whatever you do, just make an effort to make it a daily habit, she says.

她说，你可行坐下去瞧瞧日出，也可行在社区周边逛逛。不论你做甚么，只需每日坚持出行就行。

3. Connect with others if you’re feeling lonely.

假如你感觉孤独，就主动联系他人

The pandemic has completely upended the way we socialize, and millions of people are grappling with feelings of isolation.

疫情彻底颠覆了咱们的社交形式，数百万人被与世隔绝的感受所困扰。

"Chances are pretty good that you are not alone in feeling lonely, and sharing how you are feeling may empower others to do the same," says Marshall.

马歇尔说：“很有可能其它人也和你一样感觉孤独，主动分享你的感触会促使其它人也敞开心扉。”

It can be a little awkward reconnecting with people, but try to challenge yourself to send three emails a week to someone you haven’t heard from in a while, or call a different loved one each week to check in and see how they are doing. Not only will you brighten your own day, but you’ll brighten someone else’s.

和他人从新构建联系可能会有点尴尬，可是你可行试着每周给很久没联系的友人们发三封电子邮件，或许每周给不同的亲友打手机询问近况。你不仅可行点亮本人的生活，你还会照亮他人的生活。

4. Remember the big picture.

从长远方位来看待面前的懊恼

Too often we are stressed by the little things, daily hassles, making mountains out of molehills. We need to take a deep breath and ask ourselves if whatever is troubling us really matters in the big picture. If not, let it go.

咱们总是将鸡毛蒜皮的平常琐事小题大做，从而把本人搞得负担重重。咱们须要做个深呼吸，自问困扰咱们的这点事宜从长远来看能否真的那末要紧。假如非是，那就随它去。

5. Try a stress dump.

解放负担之源

Stress is a result of ruminating thoughts. As such, a helpful tool is to let them out and release them. The key here is to put pen to paper and start writing. You may want to write down things that are stressing you out and why they are stressing you out.

负担源自心头想的事宜太多。因而，一种有用的做法便是把这点思绪解放出去。要害在于要把你的所思所想写下去。你可行写一写让你感觉吃紧的事宜，接下来写一写你为何感觉吃紧。

Doing so allows us to begin to separate our stress from being a part of us, and thereby putting some distance between us and our stress.

这样做可行将负担从本身分离出来，从而让本人和负担维持距离。

Lastly, sorting down our thoughts can also help us clear our head and begin to shift into solution mode.

最终，把思绪写下去另有助于理清大脑，继而着手解决难题。

英文来自：福克斯新闻网

翻译&编辑：丹妮