美国心脏协会标志美国心脏协会

压力管理

Join Healthy for Good 和 get tips to 压力 less.
Women feeling 压力 sitting in front of her laptop.

管理压力,管理你的健康

压力时有发生,尤其是最近. How you eat, move 和 manage 压力 impacts your well-being, physically 和 mentally. Reduce 压力 for a healthier version of you.

Questions 和 Answers: Tips to Stress Less

Can managing 压力 reduce or prevent heart disease?

Everyone feels 和 reacts to 压力 in different ways. How much 压力 you experience 和 how you react to it can lead to a wide variety of health problems.

Read more about 压力, mental health 和 your heart

How can being more active help to reduce 压力?

Everyone experiences 压力 at one time or another, 和 压力 affects all of us in different ways. But this much is true for everyone: Regular exercise reduces the harmful effects of 压力.

学习如何 getting active can relieve 压力

What are simple ways to find 压力 relief?

Getting out of our own heads 和 connecting with the world around us can be an effective 压力-buster.

学习联系如何减少压力

压力真的是个问题吗?

Yes, especially if your “压力ed out” feeling remains constant, or chronic. Chronic 压力 can affect your physical 和 mental health. It can weaken your immune system 和 cause physical symptoms too.

学习更多关于压力管理的知识

美国心脏协会提出, “Notes to My Younger Self” in collaboration with Variety Content Studio.

Karamo布朗

Karamo布朗 reflects on how he’s managed 压力 throughout his life, on 和 off camera.

海莉和福田

海莉和福田 shares how she deals with anxiety 和 压力 throughout her career 和 her personal life.

梅丽莎Fumero

梅丽莎Fumero discusses the importance of self-care, 应对机制, 和 the significance of seeking help when needed.

琥珀莱利

琥珀莱利 looks back at pivotal stages in her life 和 how she learned to manage chronic 压力 throughout her career.

乔什·派克

乔什·派克 opens up about his personal journey with mental health, 压力, 和 the art of managing it all while being in the spotlight.

Alyssa米兰

压力可以有各种形式和大小. Hear how Alyssa米兰 has learned to deal with it.

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深呼吸:好处和技巧

Your breathing directly affects your nervous 和 cardiovascular systems. Taking slow, deep breaths can trigger positive responses in your body, including:

  • 血压稳定或降低血压的
  • 创造并保持一种平静的感觉
  • Lessening 压力 for improved mental health
  • 减轻焦虑和抑郁症状
Note: If you have a medical condition related to your heart or lungs, you should consult with your health care professional before trying these breathing techniques.

学习如何

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4-7-8的呼吸

吸入 through your notes for four counts, then hold that breath for seven counts. Then exhale through your mouth (slowly) for eight counts.

Note: If you are trying these deep breathing techniques for the first time, it’s not recommended to practice these approaches for more than three to five cycles at once. Stop any technique if you feel dizzy or light-headed.

回来 Pursed-lip呼吸

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Pursed-lip呼吸

吸入, then exhale through your mouth with pursed lips at a rate two to four times slower than your inhale.

Note: If you are trying these deep breathing techniques for the first time, it’s not recommended to practice these approaches for more than three to five cycles at once. Stop any technique if you feel dizzy or light-headed.

回来 盒子里呼吸

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盒子里呼吸

吸入 through your nose for four counts, then hold your breath for four more. 下一个, 呼气四次, then wait for four counts before inhaling 和 restarting the 4 x 4 x 4 x 4 sequence.

Note: If you are trying these deep breathing techniques for the first time, it’s not recommended to practice these approaches for more than three to five cycles at once. Stop any technique if you feel dizzy or light-headed.

回来 横隔膜呼吸

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横隔膜呼吸

Place both h和s on your abdomen, then inhale deeply through your nose. Let your abdomen balloon out, 和 then exhale through your mouth.

Note: If you are trying these deep breathing techniques for the first time, it’s not recommended to practice these approaches for more than three to five cycles at once. Stop any technique if you feel dizzy or light-headed.

Download our easily shared one-pager on the surprising benefits of deep, controlled breathing. 呼吸带来好处(PDF)

回来
Woman with eyes closed doing breathing exercise in living room at home
Woman with eyes closed doing breathing exercise in living room at home
Woman with eyes closed doing breathing exercise in living room at home
Woman with eyes closed doing breathing exercise in living room at home
Woman with eyes closed doing breathing exercise in living room at home

帮助你减轻压力的视频

Step away from distractions 和 to-do lists to meditate – do what you need to recharge
年轻人听着平静的声音.
各种各样的户外朋友

做好事让自己感觉很棒

Yes, giving to the 美国心脏协会 can help save lives from heart disease 和 stroke. It can also make you feel good - 和 may reduce your 压力, too.

各种各样的户外朋友

压力管理须知