1. Take a break.

第一，休息一下。

Take some time away from your normal routines or thoughts.

暫時逃離你的日常生活和思緒。

Read a book or a magazine, even if it's only for a few minutes.

看本書或是雜誌，幾分鐘也好。

Run yourself a bath, watch a film, play with your pet, chop some vegetables and cook a meal.

洗個澡、看部電影、跟你的寵物玩耍、切切菜和煮煮飯。

2. Focus on your breathing.

第二，專注地呼吸。

Learning to breathe more deeply can make you feel a lot calmer and increase your sense of well-being.

學著深呼吸可以幫助你更冷靜，讓你感覺好一些。

Breathe in through your nose and breathe out through your mouth.

用鼻子吸氣、嘴巴吐氣。

Try to keep your shoulders down and relaxed.

試著放鬆你的肩膀。

Place your hand on your stomach – it should rise as you breathe in and fall as you breathe out.

將手放在肚子上，它該在你吸氣時凸起、吐氣時凹下。

Try counting as you breathe – start by counting to 4 as you breathe in, and 4 as you breathe out, then work out what's comfortable for you.

試著在呼吸時數數，從吸、吐各數到四開始，再試著找出自己的步調。

3. Listen to music.

第三，聽音樂。

Listen to your favourite songs.

聽些你最喜歡的音樂。

Turn it up and dance or sing along, or put your headphones on and close your eyes.

將聲音轉大、跟著唱或隨之起舞，亦或是戴上耳機並閉上眼睛享受。

Really listen to the music.

真正地聆聽音樂。

Can you pick out different instruments?

你能分辨出有哪些樂器嗎？

Can you hear a drum beat or a certain rhythm?

你能聽見鼓聲或特定的節奏嗎？

Let yourself focus on the music, and let other thoughts drift away.

讓自己專注於音樂中，讓其他想法不再干擾你。

4. Picture yourself in a relaxing place.

第四，想像自己在一個令人放鬆的地方。

Think of somewhere relaxing and peaceful.

想想能讓你放鬆、心平氣和的場所。

You might choose a memory of somewhere you've been, or a place you've imagined.

你可能會選擇你記憶中去過的、或是你曾想像過的地方。

Close your eyes, and think about the details of this place.

閉上眼睛，想想這些地方的細節。

What does it look like?

它看起來怎麼樣？

What kind of colours and shapes can you see?

你能看到什麼顏色跟形狀？

Can you hear any sounds?

能聽見什麼聲音嗎？

Is it warm or cool?

溫暖，還是寒冷呢？

Let your mind drift and your body relax.

清空你的思緒，並讓你的身體放鬆。

5. Try active relaxation.

第五，活動身體。

Relaxation doesn't have to mean sitting still – gentle exercise can help you relax too.

放鬆不代表一直坐著，適當的運動也能讓你放鬆。

Look for a gentle exercise class in yoga, pilates or gentle stretching.

嘗試做些溫和的運動，例如瑜珈、皮拉提斯或溫和地伸展。

Try taking a gentle walk, going at your own pace.

試著用自己舒服的步調散步。

You might choose to go for a longer walk, but even a few minutes of walking can help you feel relaxed.

你也可以散步更久一些，但只要走幾分鐘就能幫助你放鬆。

6. Use a guided relaxation exercise.

第六，試試導引式的運動。

Guided relaxation or meditation exercises are widely available, and lots of them are free to use.

導引式的放鬆運動或冥想隨手可得，而大部分都是免費的。

You can search online, look for an app to download or see if your local library has any books or CDs.

你可以在網路上搜尋、下載 app 、或去你家附近的圖書館看看有沒有 CD 或書可以借。

Have a look for local meditation or relaxation classes- you could try your local Mind, or use an Internet search engine.

看看附近有沒有冥想或放鬆課程，你可以查詢當地或網路的正念課程。

7. Get creative.

第七，發揮創造力。

Getting in touch with your artistic side can help you feel more calm and relaxed.

和你的藝術細胞對話可以幫助你冷靜、放鬆。

Try painting, drawing, making crafts, playing a musical instrument, dancing, baking or sewing.

試試繪畫、做手工藝、彈奏樂器、跳舞、烘焙或縫紉。

Try not to worry too much about the finished product, and focus on enjoying yourself.

不用執著於成品，將重點放在享受其中的過程。

8. Spend time in nature.

第八，花點時間親近大自然。

Spending time outside and in green spaces can be great for your physical and mental well-being.

待在戶外和綠地對你的身心靈都有所幫助。

You could take a walk in the countryside or through a local park, taking time to notice trees, flowers, plants and animals you see on the way.

你可以在鄉下或是地方公園散步，欣賞一路上你遇見的樹、植物、花草和動物。

Or you could spend some time taking part in conservation, whether that's digging in your own garden or taking part in a local green project.

或是你也可以參與植物的保育活動，不論是在自家花園或參加一些在地的綠色計畫。

Don't worry if one technique doesn't work for you- try it a few times and, if it doesn't feel effective, move on to a different exercise.

不要擔心自己不適合這些方法，試個幾次，覺得沒什麼效果再換下一個。

Try to let go of your worries and take time to enjoy the exercises.

試著忘掉讓你煩心的事，花點時間享受這些活動吧！