5 种简单方法减轻压力

新剧、新音乐、新电影，跟上流行文化有时候真像是一份全职工作。

New shows, new music, new movies, keeping up with pop culture sometimes feels like a full time job.

好在，Pop Culture Happy Hour 这档节目，这本来就是我们的本职工作。

Thankfully, over at Pop Culture Happy Hour, it's literally our job.

我们帮你筛选出真正值得看、值得听，甚至假装你早就知道的内容。

We break down what's actually worth watching, listening to, and pretending you already knew about.

所以下次有人问你，你看了那个吗？

So the next time someone says, did you see that?

你可以直接说，当然看了。

You can say, yeah.

这还用说吗。

Obviously.

在你听播客的任何平台，关注 NPR 的 Pop Culture Happy Hour。

Follow NPR's pop culture happy hour wherever you get your podcasts.

你正在收听 NPR 的 Life Kit 节目。

You're listening to Life Kit from NPR.

大家好。

Hey everybody.

我是玛丽埃尔。

It's Marielle.

每个人都会感到压力。

We all get stressed.

对吧？

Right?

通过我们在《生活工具箱》的报道，我学到一点：虽然在这些时刻让自己平静下来很重要，但这并不意味着工作就结束了。

And one thing I've learned through our reporting at Life Kit is that while it's really important to ground yourself in these moments, that's not where the work ends.

因为如果你经常处于这种容易激动或恐慌的状态，背后一定有原因，说明你的压力有深层的根源。

Because if you're constantly having these days where your fight or flight response is triggered, there's probably a reason, some underlying cause of your stress.

可能是你自己的健康问题，或者你所爱之人的健康状况。

It could be your health or the health of someone you love.

也可能是关系破裂、付不起房租，或者对自身安全的担忧。

It could be a relationship that's falling apart the fact that you can't pay rent or fear for your safety.

这些事情从来都不会真正消失。

These are things that never quite go away.

所以你的战斗或逃跑反应一直在后台低强度地持续着。

So that fight or flight response is always on at a slow in the background.

这位是医生。

That's Doctor.

阿迪蒂·内鲁卡尔。

Aditi Nerurkar.

她是哈佛大学的内科医生，写了一本书，叫《五次重置》。

She's an internal medicine physician at Harvard, and she wrote a book called The 5Resets.

《五次重置》提供了一套清晰的应对路径。

The 5Resets has been laid out to be a roadmap.

一套从长期压力中恢复过来的指南。

A roadmap to recovering from chronic stress.

因为压力不只是让人当下感觉糟糕。

Because stress doesn't just make us feel terrible in the moment.

它还会对我们的身体造成长期影响。

It can also have ongoing effects on our bodies.

会增加患心脏病、高血压和中风的风险，还可能引发身体炎症，削弱免疫系统。

It puts us at higher risk for heart disease, high blood pressure, and strokes, and it can also increase inflammation in our bodies and weaken our immune systems.

NPR健康记者丽图·查特吉采访了阿迪蒂医生。

NPR Health correspondent Ritu Chatterjee talked to Doctor.

阿迪蒂·内鲁卡尔。

Nerurkar.

在今天的节目中，他们会带我们逐一了解这五个恢复方法，教你如何过上更健康、压力更小的生活。

And on today's episode, they're gonna walk us through these five resets and how they can help you live a healthier, less stressful life.

阿迪蒂说，降低压力的关键在于找到真正休息和恢复的方式。

Aditi says a key part of lowering one's stress is finding ways to rest and recover.

休息和恢复不是可有可无的享受。

Rest and recovery are not just nice to have luxuries.

它们对我们的大脑和身体至关重要，尤其对这些器官的正常运作和健康发展不可或缺。

They are essential for our brains and bodies and particularly for features of our brains and bodies to thrive.

如果你现在压力已经很大、快撑不住了，你可能会想：我哪有时间休息和恢复？

Now if you're already stressed and overwhelmed, you might be thinking, I have no time for rest and recovery.

或者，哪怕是为了减轻压力，再加一件事到日程里，都让你觉得更喘不过气了。

Or the idea of adding one more thing on my plate, even if it's to ultimately lower stress, makes me feel even more overwhelmed.

其实，这正是阿迪蒂以前很多病人来找她时的真实感受。

Well, that's exactly how most of Aditi's former patients felt when they came to see her.

比如，她提到一位叫韦斯的病人。

Take, for example, a patient she calls Wes.

韦斯是个单亲爸爸，有三个孩子。

Wes is a single dad of three.

他打两份工，医生告诉他必须减重，因为他血压高，胆固醇也在慢慢上升，将来很可能得糖尿病。

He works two jobs, and his doctors had told him that it's important for him to lose weight because he has high blood pressure, is slowly starting to develop high cholesterol, and may develop diabetes down the road.

她说，韦斯知道该改掉饮食习惯，可他根本做不到，因为他一直处在求生模式中。

She says Wes knew he had to change his diet, but he just couldn't do it because he was living in survival mode.

他每天一大早起床，先照顾孩子——这是他最优先的事。

He would wake up early in the morning, take care of his children, which was his first priority.

他匆匆出门

He would rush out the door.

赶去第一份工作

He would get to his first job.

中间换班的时候，他得吃点东西

Then between jobs, he needed to eat.

于是他开车路过快餐店，顺手买个汉堡和薯条

And so he'd swing by a drive through on his way to his second job and grab a burger and fries.

方便、快捷，还便宜

And it was easy, fast, and cheap.

接着去下一份工作，干完后回到家，已经精疲力尽

Then he would go on to his next job, and he would finish that, and he would come home exhausted, fatigued.

尽了最大努力后，他倒头就睡，第二天醒来，又重复这一切

Having done the best he possibly could, he would go to sleep, he would wake up, and he would do it all over again.

韦斯的情况，其实很多人都一样

Wes is like a lot of people.

他的处境很艰难。

His circumstances were tough.

他既没多余的钱，也没空去健身房或者好好休个假，虽然我猜他一定很想。

He didn't have the money or the time to join a gym or take a long vacation, although I'm sure he'd have enjoyed that.

但阿迪蒂的调整方法，是让人在日常生活中做些小改变，实证表明能有效减压。

But Aditi's resets are small adjustments to people's daily lives that have been shown to lower stress levels.

于是她开始帮韦斯实施第一个调整，这也是我们要分享的第一个要点。

So she began helping Wes with her first reset, which is also our first takeaway.

它叫作找到你的MOST目标。

It's called finding your most goal.

MOST是一个缩写，M-O-S-T。

Most is an acronym, m o s t.

M代表有动力的，O代表明确可衡量的，S代表小步骤，T代表有时间限制的。

M for motivating, o for objective and measurable, s for small, and t for timely.

就是那种你能在两三个月内完成的事情。

Something you can accomplish within a couple of months.

所以，先想想你眼下压力大、忙乱的生活里，最想改变的是什么，为什么想改。

So start thinking about what it is about your stressed out, overwhelmed life you wanna change and why.

当你做出改变、不再那么不堪重负的时候，有什么是你能期待的吗？

Is there something you can look forward to when you make that change and are feeling less overwhelmed?

问问自己，什么对我来说最重要。

Ask yourself what matters to me most.

研究发现，当你专注于自己最在意的事，能帮助你增强掌控感。

Studies have found that when you focus on what matters to you most, it can help you increase your sense of self efficacy.

掌控感就是你心里那种感觉：嗯，这事我能行。

And self efficacy is your sense and ability to feel like, Hey, I can do that.

阿迪蒂说，韦斯想变得更健康，是为了能长久地陪在孩子身边。

Aditi says Wes wanted to get healthy so he could be around for his kids for the long haul.

那就是他的‘M’——他目标的动力来源。

That was his m, the motivation for his goal.

于是阿迪蒂帮他找到一些小调整，融入日常生活，也就是MOST里剩下的部分：具体可衡量、微小、及时可行的行动，韦斯马上就能开始做。

So Aditi helped him find ways to make little tweaks to his daily routines, The stuff that makes up the rest of the most acronym, the objective, small, and timely things that West could do right away.

一些能在短时间内减轻负担的小事，比如在超市买更健康的食物。

Things that could lighten his load within a short period of time, like buying healthier foods at the grocery store.

而且

And

他给三个孩子准备第二天的午餐时，也会给自己准备一份同样的。

When he was packing his three children's lunch the night before, he would do the same for himself.

一旦他开始这么做，就不再吃快餐当午餐了，还利用两份工作之间的二十分钟，在附近的工业区散步。

Once he started to do that, he stopped eating fast food for lunch, and he started to use those twenty minutes between his two jobs to take a walk at a nearby industrial park.

这二十分钟的散步，对他养成每天活动的习惯帮助很大。

That twenty minute walk helped him so much in terms of creating a habit of daily movement.

他的压力也减轻了。

He was able to decrease his stress.

这成了他的一种缓冲，帮他在两份工作之间划出明确的分界。

It created a stopgap measure for him because it helped him create a bookend between one job and the other.

所有这些都逐渐降低了他每天的压力和疲惫感。

All of which began to lower his daily stress levels and exhaustion.

所以当你思考自己的目标时，好好想想：你为什么想减少压力？

So when you're thinking about your most goal, try to think hard about why you want to have less stress.

也许像韦斯一样，你希望有更多时间陪孩子、家人或朋友，或者你只是想为生活中其他让你开心的事腾出空间。

Maybe like Wes, you wanna have more time for your kids or other family or friends, or perhaps you want to make room in your life for something else that brings you joy.

一旦你弄清楚了这个原因，你的大脑——即使已经疲惫不堪、不堪重负——也会更容易开始思考，日常生活中那些小小的改变，能帮你一步步接近目标。

If you figure out that why, it will make it easier for your already exhausted, overwhelmed brain to start thinking about those other little changes you can make in your daily life to get to your goal.

我们的第二个要点，是阿迪蒂的第二个调整：通过改变你与科技的关系，在喧嚣的世界里找到宁静。

Our second takeaway, Aditi's second reset, is all about finding quiet in a noisy world by changing your relationship with technology.

因为如今我们的生活充斥着来自设备、尤其是智能手机的持续不断的噪音和信息。

Because most of our lives these days are filled with so much noise and information coming at us all the time from our devices, especially our smartphones.

研究表明，普通人每天平均使用手机超过四个小时。

Studies show that on average, people spend more than four hours on their phone each day.

这相当于每周超过二十八个小时。

That's more than twenty eight hours a week.

调查还显示，超过一半的人在醒来后十五分钟内就会拿起手机，其中有大约百分之十五的人一睁眼就立刻拿起来。

Surveys also show that over 50% of respondents grab their phones within fifteen minutes of waking up, about 15% doing this as soon as they wake up.

他们一直在刷新闻、社交媒体或者看邮件。

They are scrolling through the headlines or social media or their email.

想想这对你大脑和身体造成了什么影响。

Think about what that is doing to your brain and your body.

想想这又给你的压力带来了什么后果。

Think about what that's doing to your stress.

阿迪蒂还提到一位叫大卫·莱维的研究者提出的‘爆米花大脑’现象。

Aditi also writes about a phenomenon that researcher David Levy called popcorn brain.

你有没有过这样的经历：正坐着看书，突然掏出手机查个词，接着又去回消息、刷社交媒体？

Think about what happens when you sit down to read a book and then grab your phone to look up a word and then check messages and social media updates?

这种一上网就忍不住来回切换任务的冲动。

That urge to constantly bounce from task to task when we're online.

这就是所谓的‘爆米花大脑’。

That's popcorn brain.

长时间在线会让我们的大脑形成这种跳跃式的反应模式，越来越难安静地脱离网络生活。

Our brain circuitry starts to pop from that extended time spent online, and it makes it increasingly difficult to live offline.

因为线下的生活节奏比线上慢得多，需要更多的时间和专注力。

Because the pace of life offline is much slower than the online one and needs more time and attention.

阿迪蒂说，要缓解这种大脑不断跳转的感觉，最好的办法是给手机设定界限。

A good way to counter that sensation of a popping brain circuitry, Aditi says, is by setting boundaries with your phone.

每天刷手机的时间限制在二十分钟以内。

Limit scrolling to twenty minutes a day.

帮你达成这个目标的一个方法，是减少手机上的推送通知和提醒。

One thing that can help you get there is by limiting the push notifications and alerts on your phone.

白天的时候，她建议把手机收进抽屉里，或者如果可能的话，放到十英尺远的地方，这样就不容易忍不住去拿它了。

During the day, she suggests putting your phone away in a drawer or if possible 10 feet away so it's easy to resist that urge to grab it all the time.

晚上则建议把手机放得远一点，别一睁眼就能摸到。

At night, she suggests keeping the phone far enough so you can't reach for it first thing in the morning.

当你睁开眼睛的时候，先别急着动，让身体和大脑慢慢苏醒，静静地待上三十秒，哪怕一分钟也好。

So when you open your eye, give your body and brain the ability to open the other eye and just rest in the moment for thirty seconds, for one minute.

不用太久，只要先适应一下清晨的光线和氛围，再去看手机也不迟。

It doesn't have to be long, but just acclimate to the morning, the light, and then you can check your phone.

但在一天开始时，给自己一点停顿和沉淀的时刻，可能会带来巨大的改变。

But giving yourself that little moment of pause, of grounding at the start of your day can be a game changer.

广告结束后，我们继续带来更多的《生活工具箱》。

We'll have more Life Kit after the break.

我们的第三个要点，阿迪提的第三个调整方法，是通过身心连接来减轻压力。

Our third takeaway, Aditi's third reset, is about ways to tap into the mind body connection to lower stress.

身心连接这个说法对你来说可能是新的，但其实你这一生一直在无意识中运用着它。

The mind body connection, it might be a new phrase to you, but you have been operating with the mind body connection in the background your whole life.

恋爱时的胃里翻腾，重要面试前的心跳加速，或者工作一整天压力大后肌肉紧绷酸痛，都是身心连接的表现。

Butterflies in your stomach when you fall in love, your heart racing before a big interview, or your muscles feeling tight and achy after a long stressful day at work.

这些都是身心连接的典型例子。

All examples of the mind body connection.

你的心智和身体始终在持续交流，彼此紧密相连。

Your mind and your body are in constant communication and inextricably linked.

对身体有益的，对大脑也有益，反之亦然。

What's good for your body is good for your brain and vice versa.

她有很多方法可以利用这种身心连接来帮助自己。

And she has a number of ways to harness this connection to our benefit.

比如，定期做深呼吸练习，她多年来一直用一种叫‘停、呼吸、静’的方法。

For example, regular deep breathing exercises, like one exercise called stop, breathe, be that she's used for many years.

当我还在临床实习、当住院医师的时候，每天要看三十个病人。

When I had a busy clinical practice and I was a medical resident in training and I would see 30 patients a day.

所以，每次我要进下一个房间前，我的习惯是先敲敲门。

And so my task was as I would knock on the patient door before entering the next room.

然后停下来，深呼吸，让自己平静下来，只是存在。

And I would stop, breathe and center myself and just be.

整个过程只有三秒钟。

It's three seconds.

我会在心里轻声对自己说：停、呼吸、静。

And I would say this to myself under my breath, stop, breathe and be.

阿迪蒂说，这个方法在你面对压力大的事情之前特别有用，比如一场你一直躲着的工作会议。

Aditi says this technique can be particularly useful before you do something stressful, say a work meeting that you've been dreading.

只要几秒钟，但如果一天中反复做很多次，就能显著降低压力。

It only takes a few seconds, but when repeated many times over the course of the day, can have a dramatic effect on stress levels.

每天适当活动也有帮助。

Daily movement can also help with that.

运动不仅对大脑和身体有益，而且缺乏运动——也就是久坐不动——其实对大脑和身体有害。

Not only is movement good for the brain and the body, but in fact, not enough movement or rather no movement being sedentary is in fact bad for the brain and body.

所以尽量找办法少坐着，多动一动。

And so try finding ways to sit less and move more.

也许你可以一天走几次五分钟的短步，或者像阿迪蒂的病人韦斯那样，每天走二十分钟。

Maybe you take five minute walks a few times a day, or maybe like Aditi's patient Wes, you do one twenty minute walk every day.

接下来是阿迪蒂书中提到的第四个调整方法：一次只做一件事，定时休息。因为现在大多数人工作时都不休息，多任务处理已经成了常态。

Our next takeaway, the fourth reset in Aditi's book is about the benefits of doing tasks one at a time and taking regular work breaks because most people these days don't take breaks at work, and multitasking has become the norm.

Slack消息、邮件，所有事情同时涌来，就是多任务处理。

The Slack channel, the emails, everything going at once, multitasking.

这事儿我们谁都干，因为这是现代职场的一部分，我们不得不同时处理多项任务。

It is something that all of us do because it's part of modern working life, and we are required to multitask.

但她提醒我们，就算觉得自己很擅长同时处理多件事，研究显示真正能做到的人不到2%。

But she cautions that even if we think we're good at multitasking, studies show that only about 2% of people can effectively do it.

我们知道，所谓 multitasking 其实是个科学上的错误说法。

We know that multitasking is a scientific misnomer.

根本就不存在这回事。

There's no such thing.

我们以为自己在同时做几件事，其实只是在快速切换任务，一件接一件地做。

When we are multitasking, what we are actually doing is task switching, doing two separate tasks in rapid succession.

阿迪蒂说，这对大脑来说负担很大。

Aditi says that's taxing on the brain.

multitasking，或者说任务切换，会削弱我们的前额叶皮层，影响认知、记忆和注意力，讽刺的是，连工作效率也会下降。

Multitasking, or rather task switching, weakens our prefrontal cortex, weakens our cognition, our memory, our attention, and ironically, our ability to be productive.

她说，能帮上忙的方法叫时间块管理。

What can help, she says, is a technique called time blocking.

简单说就是，你专注做一件事，比如五到十分钟，然后休息一会儿。

Essentially, means doing one task for you know, you start at five or ten minutes, and then you take a short break.

然后接着做下一个任务，五到十分钟，再休息一会儿，接着再做下一个。

And then you do the another task for five, ten, twenty minutes and take a short break and then do the next task.

她说，一次只专注一件事对大脑更好，而且全天定期休息也很有帮助。

She says doing just one task at a time is better for the brain, and so are regular breaks throughout the day.

阿迪蒂说，休息不需要太久，三到十分钟就够了。

Aditi says the breaks don't need to be very long, anywhere between three and ten minutes.

但她强调，休息时要有意识地做些能减压的事情。

But she says be intentional about those breaks and do something to destress.

不管是站起来拉伸一下、散个步，还是到外面走走，只要刻意给自己大脑留点空隙，不仅能让你感觉更好，还能真正改变你大脑和身体里的压力生理反应。

Whether it means getting up and stretching, taking a walk, going outside, Doing something where you are intentionally creating a little bit of spaciousness in your brain can have an impact not just on feeling good, but actually changing the biology of your stress in your brain and your body.

事实上，你一休息，工作效率反而会提升。

In fact, when you take a break, you are enhancing your productivity.

她的第五个调整方法，也是我们最后的建议，能帮你缓解压力对心理最常见的影响——平息内心的批评声。

Her fifth reset and our last takeaway can help you counter one of the most common impacts of stress on people's psyches by quieting the inner critic.

当遇到负面经历时，它就像魔术贴一样牢牢粘在你的大脑里。

So when there is a negative experience, it becomes sticky in your brain like Velcro.

你此刻可能正同时经历着好事和坏事。

The same amount of good and bad may be happening to you at the same time.

但当你感到压力时，就会牢牢抓住那些负面的经历。

But when you're feeling a sense of stress, you hold on to those negative experiences.

而且负面情绪会被放大。

And there's a heightened sense of negativity.

她说，人在压力下，大脑会动用一个叫杏仁核的区域。

She says when you're stressed, the brain uses a part of it called the amygdala.

你的杏仁核只关注生存和自我保护。

Your amygdala is focused on survival and self preservation.

压力时期，内心的批评声音会像扩音器一样响亮——讽刺的是，它本意是想保护你，让你远离危险。

And your inner critic has a megaphone during periods of stress because ironically, it's trying to keep you safe and out of harm's way.

所以当你尝试新事物或学习新东西时，那个内心的声音就会拿着扩音器，大声喊着：你不够好。

And so when you are trying something new or when you're learning something new, that inner critic is holding that megaphone and shouting from the rooftops, you're not good enough.

你会搞砸的。

You're going to fail.

你永远也做不到。

You'll never get there.

有一种被证实有效的方法，可以平息那个负面的内心声音，那就是每天写感恩日记。

One proven way to hush that negative inner critic is with a daily exercise of gratitude journaling.

阿迪蒂说，每天晚上睡觉前，写下当天让你感到感激的五件事。

Aditi says every night before you go to bed, write down five things you're grateful for that happened that day.

有些日子你会有很多可以写，但有些日子，可能很难找到值得感激的事情。

There will be days when you'll have plenty to write about, and on some days, it might be hard to find things that you're grateful for.

但她还是说，即使只是写下你拥有的那些最基本的东西，也要坚持这个练习。

But still, she says, stick to the exercise even if it's to acknowledge the basic things you have.

其中一件事可能是：我有房子住。

One of those things could be I have a roof over my head.

我冰箱和储物柜里都有食物。

I have food in my fridge and my pantry.

她说，随着时间推移，这种练习会让大脑对负面和压力事件不再像魔术贴那样粘着，而更像特氟龙那样滑过，这个过程叫做认知重构。

Over time, she says, the practice makes the brain less like Velcro and more like Teflon to negative stressful experiences, and it does this through a process called cognitive reframing.

这会把你的注意力转向那些积极的事，从而改变你的大脑。

It shifts your focus to focusing on those good things, and that in turn will change your brain.

它会重塑你的大脑回路，让那个内在的批评声安静下来，降低杏仁核的活跃度。

It'll change your brain circuitry, and it will silence that inner critic and quiet down, decrease the volume of your amygdala.

现在我们来做一个小结。

And now it's time for a recap.

我们的第一个要点是明确你最重要的目标。

Our first takeaway is figuring out your MOST goal.

MOST 是一个缩写，M 代表有动力的，O 代表明确且可衡量的，S 代表小的，T 代表有时间限制的。

MOST is an acronym, m for motivating, o for objective and measurable, s for small, and t for timely.

这能帮助你本已紧张和不堪重负的大脑找到动力，明白该从哪里开始改变。

This will help your already stressed and overwhelmed brain feel motivated to make changes and figure out where to start.

第二个要点是为手机和其他设备设定界限。

Takeaway number two, set boundaries with your phone and other devices.

晚上把手机放远一点，别一醒来就拿起来刷，每天刷屏时间控制在二十分钟以内。

Keep your phone out of reach at night so you don't reach for it first thing in the morning and limit scrolling to twenty minutes a day.

第三个要点是利用身心连接，全天候缓解压力。

Takeaway number three, tap into your mind body connection to lower stress throughout the day.

深呼吸练习和日常活动是很好的方法。

Deep breathing exercises and daily movement are a great way to do that.

第四个要点是别再试图同时做多件事。

Takeaway number four, stop trying to multitask.

一次只专注一件事，工作时定时休息。

Focus on one task at a time and take regular breaks at work.

第五个要点是每天写感恩日记。

Takeaway number five, practice daily gratitude journaling.

只需要大约五分钟，却能显著重塑大脑，让你压力更小，更易接纳积极的体验和想法。

It only takes about five minutes, but can dramatically rewire your brain to be less stressed and more open to positive experiences and thoughts.

但无论你选择哪几种调整方式，阿迪提都建议先从两件事开始。

But regardless of which of these resets you use, Aditi advises starting with just two things.

她把这个叫做韧性二法则。

She calls this the resilience rule of two.

这个韧性二法则，讲的是你的大脑如何应对变化。

The resilience rule of two is how your brain responds to change.

变化对大脑来说是一种压力。

Change is a stressor for your brain.

即使是你生活中的积极变化，也会给大脑带来压力。

Even positive changes in your life can be a stress for your brain.

这就是为什么新年决心总坚持不下来——我们常常想一口气把所有事都做完，结果什么也做不好。

This is why New Year's resolutions don't stick because we often have the everything but the kitchen sink approach, and we try to do everything all at once.

结果啥都留不住。

Nothing sticks.

于是你就放弃了，说：唉，看来这招不管用。

And so we throw in the towel and we say, oh, well, didn't work.

但她认为，每次只改两件事，会让你更容易成功，也让这些方法更容易变成日常习惯。

But starting with just two changes at a time, she says, will make it more likely for you to succeed in your efforts and for those strategies to become daily habits.

等这些习惯融入了日常生活，她建议再加另外两项改变。

And once they're part of your daily life, she says, then you can go ahead and try two more changes.

这就是顺应我们的生理特点，而不是与之对抗的方式。

That is how we work with our biology rather than against it.

这是阿迪蒂·内鲁卡尔医生与美国国家公共电台健康记者里图·查特吉的对话。

That was doctor Aditi Nerurkar in conversation with NPR health correspondent Ritu Chatterjee.

好的。

Alright.

本期节目就到这里。

That's our show.

想了解更多《生命工具箱》内容，欢迎收听我们的其他节目。

For more Life Kit, check out our other episodes.

我们有一期讲怎么开始力量训练，还有一期揭秘常见的睡眠误区。

We have one on how to get into strength training and another on common sleep myths.

我们也非常欢迎你的反馈。

Also, love hearing from you.

如果你有节目建议或想分享意见，欢迎发送邮件至 lifekit@npr.org。

So if you have episode ideas or feedback you wanna share, email us at lifekit@npr.org.

本集《生命工具箱》由克莱尔·玛丽·施耐德制作。

This episode of Life Kit was produced by Claire Marie Schneider.

我们的数字编辑是马利卡·加里布。

Our digital editor is Malika Garib.

我们的视觉编辑是CJ·雷卡隆。

Our visuals editor is CJ Rekalon.

梅根·凯恩担任高级主管编辑，贝丝·多诺万是执行制片人。

Megan Cain is our senior supervising editor, and Beth Donovan is our executive producer.

制作团队还包括安迪·泰格尔、玛格丽特·索里诺和西尔维·道格拉斯。

Our production team also includes Andy Tegel, Margaret Sorino, and Sylvie Douglas.

技术支持由玛吉·卢瑟提供。

Engineering support comes from Maggie Luther.

我是玛丽·埃尔塞加拉。

I'm Mary Elsegara.

感谢收听。

Thanks for listening.