[fusion_builder_container admin_label=”Article Intro” hundred_percent=”no” hundred_percent_height=”no” hundred_percent_height_scroll=”no” hundred_percent_height_center_content=”yes” equal_height_columns=”no” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” status=”published” background_color=”#ffffff” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” border_style=”solid” margin_top=”-90px” padding_right=”0px” padding_bottom=”0px” padding_left=”0px” admin_toggled=”yes” border_sizes_top=”0px” border_sizes_bottom=”0px” border_sizes_left=”0px” border_sizes_right=”0px” type=”flex”][fusion_builder_row][fusion_builder_column type=”1_1″ layout=”1_1″ spacing=”yes” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_image_id=”” 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力日積月累，會讓壓力荷爾蒙――皮質素，會持續分泌，導致分泌過剩。於是，身體的免疫機能就會下降，血糖上升。甚至會讓交感神經一直處於亢奮狀態，微血管收縮，血液循環變差，身體每個地方的自由基都大量產生。

因此，不要累積不愉快的情緒，做好壓力管理，是維持微血管年輕、享受健康的不二法門。

我們可以透過以下6招來放鬆情緒，拒絕被壓力綁架：   

１．有時神經不妨大條一點

首先最重要的，要漠視壓力，不要被壓力綁架。如果可以的話，盡量遠離壓力的源頭，確保有足夠的時間做自己想做的事。

雖然話是這麼說，但做不到的人應該很多吧？這個時候，請看清楚自己為何會覺得有壓力，試圖改變自己也是方法之一。

根據長壽者保險福利的調查顯示，活到百歲以上的老人家大都是：想得開、不執著、隨心所欲過日子的人。說白一點，就是「神經比較大條」的人。

就精神醫學上來說，動不動就感到有壓力的人，大多屬於嚴肅又神經質的類型。試著叫自己放開一點，不要那麼在意別人的眼光，「脫線一點又如何？」人生難得糊塗嘛！

當然，性格是很難改變的，但刻意叫自己「放輕鬆」，練習「睜一隻眼、閉隻一眼」，相信久了，你就會看到自己內心的偏見和執著，肩膀的重量也會漸漸減輕才是。

沒有永遠的黑夜，黎明終會到來。相信壓力、挫折總有一天會變成自己的助力，不要氣餒，耐心地與現實周旋，情況一定會好轉的。  

２．在心裡，想像自己很行

年紀大的人，由於交感神經或副交感神經的功能都變差了，經常會覺得提不起勁、意興闌珊。

這個時候，請找出自己必須這麼做的意義。看是可以幫助人，還是可以讓自己的心情變好？這樣做的價值是什麼？想辦法肯定自己，重拾樂觀的心態。

如果過去曾有成功的經驗的話，試著想像當年「很行的自己」，把自己的長處、優點條列式地寫下來，或親口說出來都可以。

利用大腦容易產生錯覺的特性，重新認識過去成功的自己，藉此擺脫負面的情緒。  

３．以九十分鐘為一週期，休息一下

壓力太大會造成身體或心靈的耗損，侵蝕微血管。可是若完全沒有壓力，又會讓副交感神經太強勢，導致慢性疲勞或憂鬱症等問題產生。適度的壓力對身體而言是必要的；適度的緊張感有助於集中精神，讓我們表現得更好。

要藉由適度的壓力來提高專注力，重點在於把時間切成九十分鐘一個循環。

睡覺的時候，快速眼動期和非快速眼動期加在一起，便是以九十分鐘為一循環反覆進行著。事實上，我們醒著的時候，腦波的活動也是以九十分鐘為一個週期（因人而異， 會有六十到一百分鐘的落差）。換句話說，大腦全力運轉，保持高度專注力的時間大約是九十分鐘。

「集中精神九十分鐘，休息五分鐘」，以九十分鐘為一個循環來活動，這樣才不會用腦過度，工作效率也能大幅提升。做家事或從事娛樂時也是一樣。把一天切割成幾個重點時段，不但能讓自律神經順利轉換，專注力也會變好喔。

 

碰到瓶頸的時候，不妨喝個咖啡休息一下。咖啡的香氣有助於紓解緊張、不安，讓你的心情平靜下來。

不喜歡喝咖啡的人，建議可以試試看伯爵茶（Earl Grey）。伯爵茶用來調香的佛手柑油，同時具有鎮靜和振奮的效果。失意沮喪時，它可以提振你的心情；精神太亢奮時，它也可以鎮定交感神經，讓你平靜下來。

  

４．獎勵自己，幫助快樂荷爾蒙分泌

壓力過多時，快樂荷爾蒙多巴胺的分泌會減少。身體僵硬，失去幹勁，感受不到喜悅，嚴重的甚至會引發憂鬱症或帕金森氏症上身。

不過，只要讓大腦體會到「這樣做有意思」，多巴胺的分泌就會確確實實地增加。由於多巴胺是屬於報酬型的荷爾蒙，所以工作結束後，吃個甜點，或是結合討厭的事和喜歡的事一起做，也會有效果。

此外，初次體驗也會產生多巴胺，因此，挑戰從沒做過的事，或是到陌生的地方去旅行，也不失為一個好方法。

 

５．沉浸在喜歡的音樂和香氛中

調整自律神經的CD在日本引發話題性，效果如何？目前尚沒有科學定論，雖然大家都說聽古典樂可以讓大腦釋放α波，但如果你不喜歡的話，多聽也只是活受罪而已。事實上，號稱對自律神經很好的音樂，有人聽了心情大好，也有人聽了不舒服的。

與其勉強自己聽什麼正統音樂，還不如想聽什麼就聽什麼，這樣對自律神經才是最好的。同樣的道理也適用在香氛上。芳香療法確實累積了很多科學數據，可就算薰衣草的香味對自律神經再好，不喜歡那個味道的人聞了，只會讓自律神經紊亂而已。

總之，傾聽自己身體的聲音就對了。

 

６．跟喜歡的人、寵物在一起，增加愛情荷爾蒙

被人類發現能促進母乳分泌的「催產素」，其實是跟感情社交有關的荷爾蒙。平時就與人建立良好的連結，有助於維持自律神經的平衡，讓我們產生自信，發揮實力。

然而，在遊戲之類的虛擬世界談戀愛，催產素是無法產生的。必須透過真實的社交情境有具體的交流，催產素才會大量分泌。像是家人團聚、男女朋友約會、和朋友聊天、撫摸抱抱寵物等，請把握這些真正付出感情的機會。

若能表現出你的親切和真誠將更好。對別人好就是對自己好，這句話是真的。

 

本文摘自《你的微血管健康嗎？》，根來秀行 著。 圖片來源：pexels

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