Take a scientific approach to soothing your frazzled nerves with these proven methods.
尝试下面这些屡试不爽的建议，采用科学的方法舒缓你疲惫的神经A1]e6%(~Vbh(Tu-y@*Q。

You Will Need
你需要

Athletic sneakers
运动鞋

Meditation tape or book
冥想音乐或书籍

Comfortable bed
舒适的床

Good instructional book
良好的指导性书籍

Soft music
柔和的音乐

Professional masseuse (optional)
专业的女按摩师（可选）

Steps
步骤

STEP 1 Start exercising
1.开始锻炼

Start exercising. Pick an activity you like, such as swimming, dancing, or riding a bike.
开始锻炼Z%XF]j4D_|UYP。选择一项你喜欢的运动，比如游泳，跳舞或骑自行车LHX*r*b6AOx。

STEP 2 Meditate
2.冥想

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.
学习冥想;hsh~pK3T5f*GQ79ro。看书或听CD来了解冥想放松技巧，或者查看当地黄页来查找离你较近的辅导班XXXa~^2[vP8。在一项研究中，超过一半的每周冥想两个半小时，连续进行八周的人报告压力大幅降低54%FoN!78J9&Pv[f。

STEP 3 Get sleep
3.睡眠

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.
每晚保证七至八小时的睡眠!*4=5]zhwT。全国睡眠基金会表示，睡眠时间少于这个数字会对你的决策和与人交流带来负面影响，导致焦虑oPfKR[|wG12%@*bb。

STEP 4 Go to bed early
4.早点上床睡觉

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.
比平时提前30分钟至1个小时上床睡觉，做一些放松的活动，比如读书或听柔和的音乐k)#rcI|av_。

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.
一个月做几次专业的按摩BJGg![Ni_,D.。或许比较昂贵，但是经常按摩的人焦虑水平更低，也较少头痛!r=EyiGGtruFG。

STEP 5 Reduce caffeine
5.少喝咖啡

Reduce your caffeine intake, which can make you jittery all day. Instead of coffee, try herbal tea.
减少咖啡因的摄入量，否则你会整天都神经过敏YJLMouRP[n--0。不要喝咖啡，而是尝试一些花草茶%-Gjajcz+WhHp。

Reduce your caffeine intake gradually to avoid withdrawal symptoms like headaches.
逐步减少咖啡因的摄入量，以免出现头痛等症状Zo|7]_&O^BFWZ[^pdC。

STEP 6 Book vacation
6.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.
预订度假项目9#9jHmrwX9U。调查显示，不经常度假的人死于心脏病的几率是经常度假的人的八倍[--.FN]k]jUvoEUG。

STEP 7 Consider root of stress
7.考虑压力的根源

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.
考虑一下压力的根源AmpLrMcppCm。或许你需要暂时减少活动，或者更坚持自我，或者尝试治疗，看一下是否有什么特别的事情导致你的压力ZOMY6hK6Wm&。

The American Institute of Stress estimates that stress costs U.S. businesses $300 billion a year in absenteeism, burnout, and mental health problems.
美国压力研究所估计，压力导致美国企业每年在旷工，精疲力尽和精神健康方面花费3000亿美元0O-TF^)4hn*YpD^-x。