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【视频欣赏】
【听力文本】
Take a scientific approach to soothing your frazzled nerves with these proven methods.
You Will Need
Athletic sneakers
Meditation tape or book
Comfortable bed
Good instructional book
Soft music
Professional masseuse (optional)
Step 1: Start exercising（锻炼身体）
Start exercising. Pick an activity you like, such as swimming, dancing, or riding a bike.
Step 2: Meditate（学会沉思）
Learn to meditate. Consult a book or CD for techniques on meditation and relaxation, or check your local yellow pages for a class near you.
In one study, more than half the people who meditated two and a half hours a week for eight weeks reported a whopping 54% reduction in stress.
Step 3: Get sleep（保证睡眠质量）
Get seven to nine hours of sleep every night. The National Sleep Foundation says that anything less could negatively affect both decision-making and interactions with others, leading to anxiety.
Step 4: Go to bed early（早睡早起）
Go to bed 30 minutes to an hour before your normal bedtime and do something relaxing like read a book or listen to soft music
Get a professional massage a few times a month. It’s pricey, but people who get regular massages have lower levels of anxiety and fewer headaches.
Step 5: Reduce caffeine（少喝咖啡）
Reduce your caffeine intake, which can make you jittery all day. Instead of coffee, try herbal tea.
Reduce your caffeine intake gradually to avoid withdrawal symptoms like headaches.
Step 6: Book vacation（偶尔度假）
Book a vacation. Research shows that frequent vacationers are eight times less likely to die of a heart attack than those who rarely go on holiday.
Step 7: Consider root of stress（找到压力之源）
Consider whether your stress has a root problem that should be dealt with. Maybe you need to cut back on your activities for a while, or stick up for yourself more, or try therapy to see if there’s something in particular that’s stressing you out.
The American Institute of Stress estimates that stress costs U.S. businesses $300 billion a year in absenteeism, burnout, and mental health problems.
