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减少压力和更多的成功! 帮助您节省时间和减少焦虑的快速技巧 – 译学馆
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减少压力和更多的成功! 帮助您节省时间和减少焦虑的快速技巧

Less STRESS & More SUCCESS! Quick Tips to Help You Save Time & Reduce Anxiety

大家好 我是卡伦娜 你们的网络健康导师
Hey! It’s Karena, your virtual health coach.
在这个视频里 我有几个效果显著的技巧
And in this video I have a couple of quick tips
帮助你们减轻压力
to help you reduce your stress
以及提高成功几率
and boost success.
因此 非常感谢你们的参与
So thank you so much for joining me.
我们进入正题吧
Let’s dive right in.
诀窍1 找出你生活中的时间僵尸
So tip No.1 is to identify the time zombies in your life.
时间僵尸是指会不断消耗你时间的
So those are tasks or the habits
工作或习惯
that are constantly eating up your time.
如果你需要靠帮助完成这些事
And if you need help doing this,
你可以写一个小日记来做记录
you can keep a little journal
或者可以记在小便签上
or just keep track on a little notepad
看不同的事情需要花费你多少时间完成
how long different things take you to do
你会发现 你每天都要处理各种琐碎的事
and what you find is that there’s all kinds of little things throughout your day.
你不必要花很多时间在这些事上
They’re just eating up your time unnecessarily.
你只有找出吞噬你时间的时间僵尸
And once you’ve identified your time zombies,
才能想到解决方案和补救措施
you can start coming up with solutions and remedies.
因此 这些事情才不会花费你过多的时间
So those things don’t eat up so much of your time.
现在 例如使用时间安排工具
Now one example that has been very helpful to me
对我的帮助很大
is using a scheduling tool
我用它来节省所有我浪费的时间
to save me all the time that I have spent.
为我们不同的主持人安排健康预约
Scheduling the fitness appointments for our various presenters
为我的健康指导业务安排预约
and in my health coaching business
我用这个时间安排工具来协调我的健康指导工作会议日程
I use this scheduling tool to help me coordinate my health coaching sessions.
所以 事实上 这期节目由10to8部分赞助
So 10to8.com is actually sponsoring this video in part.
他们联系了我 让我试用他们的时间安排工具
And they reached out to me about reviewing their scheduling tool.
刚开始 我还不知道
Now at first I kind of felt like I don’t know
这个工具是否适用于健康养生频道
if that really fits in a health and wellness channel.
然后我意识到 你也知道的
And then I realized that you know what
压力是影响每个人的重大问题
stress is a huge problem that affects everybody.
所以这类工具能节省你的时间 减轻你的压力
So something like this that can save you time and save you stress
实际上 这是非常适用的
actually fits in perfectly.
所以 我想在视频的结尾部分 为你更详细地讲解10to8
So I want to show you this 10to8 more detail at the end of the video.
这是一个很棒的工具 你可以根据自己的品牌来定制
This is an awesome tool you can even customize it with your branding.
它有不同的登录功能
have multiple logins
这是为你的客户提供全天候预约服务的好办法
This is a great way to offer 24/7 appointment booking to your clients.
诀窍2
Tip No.2
认识到什么时候我们会说有压力
Recognize that when we’re talking about stress.
你可以做两件不同的事
There’s two different things we can do.
实际上 我们可以减轻我们所面临的压力
We can actually reduce the amount of stressful situations that we encounter.
事实上 我们有许多控制 避免压力的方法
But we only have so much control in actually avoiding stressful situations.
第二件事就是 用工具箱来管理你所有的事务
And then the second thing is having almost a toolbox available to you of things
来帮助你处理一些
that you do to help handle those stressful situations,
无法避免的压力
which are going to inevitably occur.
所以你真的想要开始 沉着耐心地锻炼你处理压力的能力
So you want to literally start practicing handling stress with grace and with patience.
当然 说肯定比做容易 而你要开始有所行动
And of course this is easier said than done but you just have to start somewhere.
就拿练习瑜伽来说 没有来人是真正做得好的
Now one really great example is the practice of yoga
练习瑜伽时 我们正是在做一些
In yoga, we actually put ourselves into
很难或很有压力的姿势
kind of difficult or stressful poses.
这样 我们可以开始练习如何寻找
So that we can start to practice finding that
一份安宁平和的心态
gentle calmness.
很多时候 你会听到瑜伽老师说让你放松脸部表情
A lot of times you’ll hear a yoga teacher instruct to relax your face.
因为我们在有压力的情况下
And this is because when we’re in those stressful positions
我们的身体有时会变得紧张起来
sometimes our body is going to tense up
或者呼吸困难 实际上这也会让练习变得困难
or stop breathing and that’s actually going to make it harder.
所以当我们真正练习摆出这些让我们感到有压力的瑜伽姿势时
So literally as we practice coming into these stressful poses
随后 我们能通过这个姿势找到放松和调节呼吸的方法
and then finding a way to relax and breathe into that pose.
在我们以后的生活中 我们才能更好地调节压力
We literally become better at handling stressful situations in the rest of our lives.
诀窍3
Tip No.3
开始关注你生活中的压力来自哪里
is to just start noticing the sources of stress in your life.
也许来自某一个特殊的习惯 或者是你经常做让你有压力的事
Maybe it’s a particular habit or thing that you always do that stresses you out.
或者来自某个总是给你许多压力的人
Or maybe it’s a particular person that tends to bring you a lot of stress in your life.
所以 如果你要开始留意这些让你感到压力的事
So if you just start to notice this thing makes me stressed out.
我每次开车时都会很有压力
Every time I’m in traffic I get stressed out.
快到截止日期了 如果我的项目还没做好 我就会觉得很有压力
If I don’t have a project ready close to the deadline I get stressed out.
你可以开始把这些因素列张清单
You can start to even come up with a little list of these stress factors.
当你把所有的让你有压力事情罗列出来后
And as you compile this inventory of things that cause you stress,
就可以开动脑筋
you can start to kind of brainstorm
要么想办法去减轻这些压力
and develop ways to either diffuse those stressful situations
要么就是避免所有的压力一起产生
or avoid those stressful situations all together.
诀窍4
Tip No.4,
如果你想在生活中做出些不同的改变
for any of these different changes that you want to make in your life,
永远都要一步一步地去完成
always take baby steps to get there.
记住 走五英尺要比
Remember that it’s much easier to walk five miles
一下子跳到五英尺远的地方容易的多
than to do a five-mile leap in one jump.
我们经常对自己的期望过高
And oftentimes when we’re setting our expectations for ourselves too high
实际上这会对我们造成更大的压力
or actually going to cause ourselves more stress.
所以 尽力找到压力有益的方面
So do your best to find that sweet spot
让压力激发你的动力 但不要让压力把你压垮
where you let stress motivate you but you don’t let it overwhelm you.
记住 这是我们人类的习性
And remember that we’re creatures of habit.
所以你一步步开始养成新的习惯
So the more that you start these little baby steps to help you create new habits,
到最后这些习惯就会变成你的第二天性
eventually they’re going to become just second nature.
以后 你就不用再考虑如何养成这些习惯了
And you’re not going to have to think about them anymore.
所以 树立一些小目标 然后一步步去实施
So setting small goals, taking baby steps
当你实现一些小目标时 就为自己感到骄傲吧
and being proud of yourself, when you do succeed at those small goals.
最后 你的人生会取得非常大的成功
Eventually you’ll be making very big successes all throughout your life.
诀窍5
Tip No.5
当处境变得艰难时 意志顽强的人也很难前进
When they going gets tough, the tough push harder.
我的意思是 有时不论我们做什么
What I mean is that oftentimes what whatever we’re doing
我们会在关键的时候感到压力很大
right at that point that we start to feel the most stress,
在关键时刻 我们最想
right at that point that we’re feeling the most
放弃或者回头
like we want to give up and turn back.
但这是你能做出最大改变的地方
That is where the biggest change is about to occur.
所以你仔细想想 比如在工作时
So you can think about when you’re doing a workout for instance.
当你筋疲力尽的时候 就是你觉得压力最大的时候
When your muscles are burning the hardest and you’re feeling the most stress
也是你最想放弃的时候
and the most like you want to just quit,
也是会有所改变的时候
that is where transformation happens.
只有坚持下去才能帮得到你
So whatever it takes to help you just keep pushing on through.
不要让困难阻碍你前进的脚步 要让它变成你前进的动力
Don’t let those challenges deter you, let them push you farther.
因此 我在视频前面提到的 只要有了这种处理事务的工具箱
So earlier in the video I mentioned having kind of a toolbox of things
你就可以用它来调节压力
that you can use to help you handle stress.
呼吸训练
A couple examples would be breathing exercises
或者留意你的呼吸 也是我要说的例子
or just noticing your breathing.
当你真正觉得有压力的时候
and making an effort to breathe more deeply and more slowly,
用心去慢慢地深呼吸
when you’re feeling really dressed out.
我很喜欢芳香疗法
Aromatherapy is something that I love
我一拿到很好闻的香精油
When I have a delightful smelling essential oil,
就会立即在我房间喷点 或者有时涂点到皮肤上
either diffusing in my room or something I use on my skin just immediately,
这种香味不仅能立刻让我的心情好起来
not only does that smell help to uplift my mood,
还能帮助我深呼吸
but it also helps me to breathe more deeply.
另一个很好的诀窍 就是想想
Another great technique is to think about something or someone
让你非常感激的事和你非常爱的人
that you’re really really grateful for and that you really truly love.
对于我来说 我会经常想想我的狗狗
So for me it’s often times my dog that I think about,
或者可以想想你生活中发生的任何事情
or just whatever it is in your life.
一件事如果能让你发自内心地笑
Something that just brings a little smile to your heart
在你觉得压力很大的时候 可以多想想这件事
is a great thing to think about when you’re feeling a lot of stress.
所以 现在我想更详细地为你们讲讲10to8时间安排工具
So now I just want to show you this 10to8 scheduling tool in a little bit more detail.
让你们知道我为什么这么喜欢这个工具
And let you know why I love this tool so much.
所以10to8这个工具是非常赞的 因为它能为你的客户提供全天候预约服务
So 10to8 is fantastic because it offers you 24/7 appointment booking for your clients.
也提供各种不同的计划表 来满足你的需求
And there’s also various plans to meet your needs.
我将自由计划用于我的健身主持人内部日程
So I used the free plan for my internal scheduling of fitness presenters.
将成长计划用于我的健康指导业务
And I use the grow plan for my health coaching.
所以事实上 我的登录页面是用我自己的图标定制的
So I actually have a customized landing page with my logo pictures etc.
你还可以在10to8上与你的客户交流
10to8 also includes built in communication with your clients
还有短信和邮件提醒
as well as reminder texts and emails.
所以 你能真正减少错过约定的几率
So you’ll actually reduce your amount of missed appointments.
你能轻易了解约定后的情况 甚至可以调查你的客户
It’s easy to follow up after your appointments and even survey your clients.
10to8能保存不同的数据和其他方面的信息
10to8 will even save various metrics and other information
帮你更容易开展自己的业务
to help make your business even easier.
你可以简单地输出和录入发布的数据
You can export and import data release simply.
可以跟查看日历的工具同步 不同职位的员工甚至有不同的登录功能
Sync it with other calendar tools and even have multiple logins for multiple staff.
这个工具还能轻而易举地将“现在预定”这个按键分享到
They also make it easy to embed your “ book now”button
你自己的网页上甚至是社交媒体上
on your website and even in social media.
感谢您今天抽空观看这个视频
Thank you so much for spending this time with me today.
我希望这些诀窍能对你们有用
And I really hope that these tips have been valuable for you.
如果你们还有其他我没有提到的诀窍
If you have tips I didn’t include,
一定要在下面给我留言
be sure to leave those for me below.
非常感谢你们 我们下期节目见
Thank you guys so much and I will see you in the next video.

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视频概述

你怎么面对生活中的压力,利用几个小诀窍就能让你轻松调节压力

听录译者

杜小雅

翻译译者

Nacy廖

审核员

LD

视频来源

https://www.youtube.com/watch?v=SvOTjOp0yBQ

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