Hold for a few seconds.

保持幾秒鐘。

Then breathe out through your mouth.

然後用嘴呼氣。

For the next few minutes, we're going to talk about stress.

接下來的幾分鐘，我們要談談壓力。

Not the normal everyday stress that comes and goes, but extreme stress that can feel like it's taking over your body and mind.

不是來來去去的普通日常壓力，而是極端的壓力，讓人感覺身心都被它佔據了。

We'll look at what might cause it, how it might feel, and what you can do to help yourself feel better.

我們將探討可能的原因、可能的感覺，以及如何幫助自己感覺更好。

All of us have worries, and that's normal.

我們每個人都有煩惱，這很正常。

But when things feel so enormous, it can feel impossible to manage.

但是，當事情感覺如此巨大時，就會覺得無法駕馭。

You might be living through the very worst of times, through war, the death of or separation from a loved one, or huge changes to the life you were used to.

你可能正經歷著最糟糕的時期，經歷著戰爭、親人去世或分離，或者你習慣的生活發生了巨大的變化。

Maybe you're dealing with your education being cut short.

也許你正在面對學業被中斷的問題。

Bringing you an uncertain future.

給你帶來不確定的未來

Or being forced to leave your home and not being sure when you might eat again.

或者被迫離開家，不知道什麼時候才能再吃上飯。

You may feel trapped by not being allowed to do what you want at home or outside.

在家裡或在外面不能做自己想做的事，這可能會讓你感到受困。

One minute, you feel okay, then out of nowhere, a sound, a smell, the sight of an object can bring the stress back.

前一分鐘，你還感覺良好，但突然間，一個聲音、一個氣味、一個物體的視線都會讓你重新感到壓力。

You're on high alert, restless and wake at the slightest noise.

你處於高度戒備狀態，坐立不安，稍有動靜就會驚醒。

Or it's nightmares that wake you.

或者是噩夢驚醒了你。

You lash out.

你發火了

You feel sick and anxious, you can't relax.

你感到不適和焦慮，無法放鬆。

Getting through each day is all you can think of.

度過每一天是你唯一能想到的。

The future is scary.

未來是可怕的。

Or, you can feel the opposite.

或者，你也可以有相反的感覺。

Flat, emotionless, pushing the stress away so you feel nothing.

平淡無奇，毫無感情，把壓力一推了之，讓你毫無感覺。

It feels safer that way, right?

這樣感覺更安全，對嗎？

But learning to deal with stress is different for everyone, try to recognize what brings those feelings on for you, and what helps you deal with it.

但是，學會應對壓力對每個人來說都是不同的，請試著認識到是什麼給你帶來了這些感覺，以及什麼能幫助你應對壓力。

For some, distraction can help, read a story, tell a story, get busy with chores.

對有些人來說，分散注意力會有幫助，比如讀故事、講故事、忙家務。

Run, just moving your body can help you feel better.

跑步，只要活動一下身體就能讓你感覺更好。

Some of you might find it helpful to pray.

你們中的一些人可能會發現祈禱很有幫助。

For others, it's sitting still.

對其他人來說，這就是靜坐。

Imagining a more hopeful future.

想象一個更有希望的未來

Focus on your current surroundings to ground yourself.

專注於當前的環境，讓自己腳踏實地。

What can you see, smell, hear?

你能看到、聞到、聽到什麼？

Remember how strong you are to get to where you are now.

記住你有多堅強，才能走到今天。

You can use this strength in your future.

你可以將這種力量用於你的未來。

Now, just like we began, breathe.

現在，就像我們開始時一樣，深呼吸。

Slowly, in through your nose as if you're smelling a flower, and even more slowly, out through your mouth, like blowing out a candle, and repeat.

慢慢地，用鼻子吸氣，就像聞花香一樣，再慢慢地，用嘴呼氣，就像吹蠟燭一樣，如此反覆。