總是壓力過大、情緒暴躁、終日疲憊嗎？
除了健身，你需要這9招健「心」法
Stressed out? Grumpy? Tired all the time?
You need a mental-fitness regimen.
今天來讀 #華爾街日報 聽聽專家建議
能採哪些步驟讓心靈健壯？
What steps should you include in your mental-fitness regimen? Here is advice from the experts.
1️⃣Make sleep nonnegotiable.
別跟睡眠過不去
Most adults need 7-8 hours of quality sleep. “Following a consistent sleep-wake schedule sends a powerful signal to the brain that the world is safe and secure, which can help reduce anxiety and foster resilience. Setting a consistent wake-up time, counting backward to determine when to go to bed, and creating a relaxing wind-down routine, starting an hour before bedtime.”
多數成人需要7-8小時的好品質睡眠「維持固定的入睡和清醒時間，會對大腦傳遞「這世界很安穩」的強力訊息，這能幫助漸少焦慮和培養復原力。設下定時起床時間，往回算要幾點上床，入睡前一小時安排一段和緩放鬆的儀式。」
2️⃣Set a routine.
養成習慣
Get up at the same time each day. Get dressed! Create a morning ritual—many people write in a journal or set an intention for the day, although just drinking coffee in the same chair works. (I drink a large glass of water first thing, then a cup of coffee, and play with my dog.) Eat meals and exercise at set times. This helps create a sense of predictability in a world that feels out of control.
每天固定時間起床，穿好衣服！創造你的晨間儀式—很多人會寫日記或定當日目標，不過坐在同一張椅子上喝咖啡也有效（我都先喝一大杯水，再喝一杯咖啡，跟我的狗狗玩）固定時間進餐和運動，這能在感覺失控的世界中創造可預期感。
3️⃣Watch your language.
小心言語陷阱
The words we use to talk to ourselves color our outlook. So try to replace “hot” language with “cooler” language. (“This is a challenge but I can handle it,” not “I’m overwhelmed.”) And stop “shoulding” yourself. (“I would like to…” not “I should.”) A simple language change can influence our feelings and, subsequently, our actions.
自我對話會影響我們看事情的眼光，不妨用冷靜言語取代焦躁言詞（「我能面對這項挑戰」取代「我真不知所措」）停止對自己說「應該」（「我想做...」取代「我該做」）簡單的用詞改變能影響我們的感受，而連帶影響行為。
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