zh-cn	四种心理调适方法 
en-us	Four ways to calm your worried mind 

zh-cn	1.平缓呼吸法：　
en-us	1.Slow breathing

zh-cn	吸气、屏气、呼气均默数5秒，
en-us	Breath in slowly through your nose. As you do it, count to five. Hold your breath deeply for another five seconds

zh-cn	吸气时通过鼻腔缓慢而充分地将空气吸到身体最深处，
en-us	and let the air reach the deepest depths of your lung.

zh-cn	呼气时通过鼻腔或口腔缓慢呼出，
en-us	Then breathe out through your nose or mouth to the count of five.

zh-cn	完全呼出气体后可正常呼吸2次。
en-us	Have two rounds of normal breathing after exhaling the air completely. 

zh-cn	循环上述步骤，每次练习3-5分钟。 
en-us	Repeat the process and practice for three to five minutes every time. 

zh-cn	2.肌肉放松法：
en-us	2.Muscle relaxation

zh-cn	可以采用平躺或端坐的姿势，放松顺序可遵循自上而下，从头到脚，反之亦可。 
en-us	Lie on your back or sit up straight and relax your muscles from your feet to face or vice versa. 

zh-cn	3.蝴蝶拍：
en-us	3.Tapping shoulders with crossed arms

zh-cn	闭上眼睛或半合眼，双臂交叉放在胸前，
en-us	Keep your eyes closed or half-closed and cross your forearms over your chest. 

zh-cn	双手交替摆动，轻拍双肩，同时缓慢深呼吸。
en-us	Tap your shoulders alternately with slow and deep breaths. 

zh-cn	如此重复。 
en-us	Repeat the process. 

zh-cn	4.保险箱技术： 
en-us	4.Containers for emotions

zh-cn	一种通过想象方法来完成的负性情绪处理技术。
en-us	This technique helps you manage your negative emotions through imagery. 

zh-cn	有意识地对内心积攒的负性情绪进行“打包封存”，
en-us	You can imagine packing up all your negative emotions and keeping them in a sealed container, 

zh-cn	从而使自我可以在较短的时间内从这些负性情绪及消极观念中解放。
en-us	thus freeing yourself from the negative feelings and pessimistic mood in a short time.