如何減輕tomcat壓力

I’m PTSD Engineer, and I feel extremely qualified to write this article. Worry, doubt, and dark thoughts are plaguing my mind. They attack me like sea waves hitting the shore, sending me into a rumination spiral. There is no magic pill, but with enough practice, these simple techniques helped me tremendously. I want to share my personal experience and hope you will find a routine that suits you best.

我是PTSD工程師，我非常有資格撰寫本文。 憂慮，懷疑和黑暗的想法困擾著我。 他們像海浪襲擊海岸一樣攻擊我，使我陷入沉思螺旋。 沒有神奇的藥丸，但是經過充分的實踐，這些簡單的技術對我產生了極大的幫助。 我想分享我的個人經驗，希望您能找到最適合自己的套路。

In a sea of relaxation techniques, it’s hard to pick one from shiny new apps to expensive courses and coaching sessions. Everybody is selling something. We shouldn’t pay for peace of mind. You won’t find affiliate links here, or ads. I’m here to help you because you have a problem. I need only one thing from you: Keep reading.

在眾多放松技術中，很難從閃亮的新應用程序到昂貴的課程和輔導課程中選擇一種。 每個人都在賣東西。 我們不應該為此省心。 您不會在此處找到會員鏈接或廣告。 我在這里為您提供幫助，因為您遇到了問題。 我只需要您一件事：繼續閱讀。

These are battle-tested solutions. I learned them over the years. Lately, these strategies had to face a tough situation. I’ve been dumped after a three-year relationship. Anxiety crept up on me; terrible nightmares, afraid of darkness again, low self-esteem. You know what? It wasn’t an easy test for strategies to work, but overall they did great. That’s why I want to share them with you.

這些是經過考驗的解決方案。 這些年來，我學到了它們。 最近，這些策略不得不面對嚴峻的形勢。 經過三年的戀愛關系，我被甩了。 憂慮困擾著我； 可怕的噩夢，再次害怕黑暗，自卑。 你知道嗎？ 對于策略的工作而言，這并不是一個容易的測試，但是總體而言，它們的確很棒。 這就是為什么我想與您分享。

1.先驗冥想 (1. Transcendental Meditation)

Photo by madison lavern on Unsplash 麥迪遜·拉文 ( Madison lavern) 攝于Unsplash

I hate the name because it sounds so “new-agey,” but exercise isn’t connected to spiritual experiences — yet they can still happen in trained individuals. TM is the easiest to learn meditation techniques with a nice feedback loop: shut-the-fuck-up mindfulness. I’m guilty of not giving it a chance for many years because it didn’t sound scientific enough. How can repeating some mantra in your head do anything?

我討厭這個名字，因為它聽起來很“新時代”，但運動與精神體驗并沒有關聯，但仍然可以在受過訓練的人身上進行。 TM是最容易學習的冥想技巧，并具有良好的反饋循環：閉嘴正念。 我有多年沒有給它機會的感覺，因為它聽起來不夠科學。 重復頭頂的咒語怎么辦？

I was stubborn. The David Lynch Foundation page convinced me to give it a try.

我很固執。 David Lynch Foundation頁面說服了我嘗試一下。

Didn’t click the link? Let me summarize it for you.

沒有點擊鏈接嗎？ 讓我為您總結一下。

Benefits

好處

• Reduction in stress hormone levels
  降低壓力激素水平
• Decrease in insomnia
  減少失眠
• Reduced risk of cardiovascular-related mortality
  降低心血管相關死亡率的風險

How to do it

怎么做

• You need a mantra. If I were some kind of guru, this would be a moment where you would have a link to a $1,000 coaching session for choosing the best mantra. I don’t believe you need that. Pick a mantra with our fellow programmer from Programming Life.

  您需要口頭禪。 如果我是某位專家，那么這將是一個時刻，您可以鏈接到1,000美元的輔導課程，以選擇最佳的口頭禪。 我不相信你需要那。 與“編程生活”的資深程序員一起頌歌 。

• Set up a timer for 20 minutes.
  設置一個20分鐘的計時器。
• Sit in the chair. Sitting is essential as research suggests that different brain waves are produced when sitting versus lying down.
  坐在椅子上 坐著很重要，因為研究表明坐著和躺著會產生不同的腦電波。
• Close your eyes. Take a few deep breaths and start repeating the mantra in your mind.
  閉上你的眼睛。 深吸一口氣，開始在心中重復咒語。
• Have a thought? No problem, it means that tension is exiting. Go back to the mantra. You didn’t do anything wrong.
  有想法嗎？ 沒問題，這意味著緊張局勢正在消失。 回到咒語。 你沒做錯什么
• It’s over. You did well. This meditation is simple.
  結束了。 你做得很好 這種冥想很簡單。

Still think it’s not for you? I’m just a small-time blogger. I will let David Lynch do the talking.

還是覺得這不適合你嗎？ 我只是個小博客。 我將讓戴維·林奇(David Lynch)講話。

2.運動員呼吸 (2. Athlete breath)

Photo by Ben Hershey on Unsplash Ben Hershey在Unsplash上拍攝的照片

Take a deep breath. Stop! Enough of that cliche advice. Not all breathing techniques are created equal—many take years to master. We need something bulletproof and newbie-friendly. I wonder where we could find the answer?

深吸一口氣。 停止！ 足夠陳詞濫調的建議。 并非所有的呼吸技術都是一樣的-掌握需要很多年。 我們需要一些防彈和友好的新手。 我想知道我們在哪里可以找到答案？

Baseball. You heard me right. Maybe you don’t think about yourself as an athlete or performer. You are a simple programmer, but you are often asked to perform: demo meetings, presentations, pair-programmings. Think about the extreme situation when you were put under pressure, you had to think on your feet, and people were staring. Any flashbacks? What if you could hire a sports psychologist to ease your performance anxiety?

棒球。 你沒聽錯 也許您不認為自己是運動員或表演者。 您是一個簡單的程序員，但經常被要求執行：演示會議，演示文稿，成對編程。 考慮一下當您承受壓力時的極端情況，您必須三思而行，然后人們注視著。 有回火嗎？ 如果您可以聘請運動心理學家來緩解您的表現焦慮該怎么辦？

Let me introduce you to Ken Ravizza, probably the best sports psychologist that ever walked on planet Earth. His area of expertise was the mental game. Hear his words about breathing. His quote is pure gold.

讓我向您介紹肯·拉維扎(Ken Ravizza)，他可能是有史以來在地球上行走的最好的體育心理學家。 他的專長領域是心理游戲。 聽聽他關于呼吸的話。 他的報價是純金。

“I’ve been doing this for 35 years, worked with all these athletes, and the most powerful tool that I use with an athlete is breathing. Because what does the breath do? The breath, number one: brings oxygen to the brain so you can think clearly. Two: the breath brings you into the present moment. Three: the breath, when you need energy, you focus on the inhalation. When you need to calm down, you focus on the exhalation. Five: the breath is the start of good rhythm. So the breath is a powerful tool.”

“我已經與所有這些運動員一起工作了35年，而我與運動員一起使用的最強大的工具就是呼吸。 因為呼吸是做什么的？ 呼吸第一：將氧氣帶入大腦，以便您清晰思考。 二：呼吸將您帶入當下。 第三：呼吸，當您需要能量時，您會專注于吸入。 當您需要冷靜時，您會專注于呼氣。 五：呼吸是良好節奏的開始。 因此，呼吸是一種強大的工具。 ”

Did you get it? We need to focus on the exhalation. What he means by that is to increase the length of exhaling progressively.

你明白了嗎？ 我們需要專注于呼氣。 他的意思是逐漸增加呼氣的時間。

Benefits

好處

• Reduces anxiety
  減輕焦慮
• Better sleep
  更好的睡眠

How to do it

怎么做

• Lay down
  躺下
• Take few relaxed breaths
  放松呼吸
• Get your breathing pattern progressively to: 5 seconds inhale -> 10 seconds exhale
  逐漸使您的呼吸模式達到：吸氣5秒->呼氣10秒
• Repeat pattern for 10 minutes
  重復圖案10分鐘

3.俄羅斯方塊效應 (3. Tetris Effect)

Photo by Hello I'm Nik 🎞 on Unsplash 你好我是Nik🎞在Unsplash上的照片

Grab your GameBoy like it’s 1989. I kid you not. Tetris works for anxiety, and there is science behind it. Sounds unbelievable? Other games work too? Tetris is unique because of a phenomenon called flow.

像1989年一樣抓住GameBoy。我不騙你。 俄羅斯方塊為焦慮而工作， 背后有科學依據 。 聽起來令人難以置信？ 其他游戲也可以嗎？ 俄羅斯方塊之所以獨特，是因為有一種叫做流的現象。

If you are a curious person, you have probably heard about the flow state already. It’s a new buzzword for productivity. When you are in flow, you are performing at the peak of your abilities. This game is designed to put you into flow. When you are in flow, the brain releases all major neurotransmitters: dopamine, serotonin, noradrenaline. The mind becomes wholly occupied with only one activity, and there is no place for anxious thoughts. Get those four lines cleared. Tetris!

如果您是一個好奇的人，您可能已經聽說過流動狀態。 這是生產力的新流行語。 當您流動時，您的表現達到了頂峰。 這款游戲旨在讓您投入使用。 當您流動時，大腦會釋放所有主要的神經遞質：多巴胺，5-羥色胺，去甲腎上腺素。 頭腦只被一種活動所占據，就沒有焦慮的想法。 清除這四行。 俄羅斯方塊！

Benefits

好處

• Increases grey matter in the motor area of the brain
  增加大腦運動區域的灰質
• Lessens the symptoms of PTSD
  減輕創傷后應激障礙的癥狀
• Stops rumination
  停止反省

How to do it

怎么做

• Anxious? Grab a gaming device of choice.
  急？ 抓住選擇的游戲設備。
• Play Tetris for 30 minutes. If you are just going through the motions and not feeling engaged, you are not in the state of flow. For it to have therapeutic effects, you need to enter flow.
  玩俄羅斯方塊30分鐘。 如果您只是在進行動作而沒有參與的感覺，那么您就不會處于流動狀態。 為了具有治療效果，您需要輸入流量。
• Enjoy Tetris dreams.
  享受俄羅斯方塊的夢想。

4.進行性肌肉松弛 (4. Progressive Muscle Relaxation)

Photo by Ricardo Cruz on Unsplash 里卡多·克魯茲 ( Ricardo Cruz)在Unsplash上攝

If your physical body is relaxed, the mind will follow. Based on this premise, Edmund Jacobson invented progressive muscle relaxation. Our human firmware has a body-mind feedback loop installed: feel nervous about deployment on Friday and your stomach starts growling. You are not hungry; a stress hormone was released in your digestive tract. The feedback loop goes both ways.

如果您的身體放松，頭腦就會跟隨。 在此前提下，埃德蒙·雅各布森(Edmund Jacobson)發明了漸進式肌肉松弛法。 我們的人類固件已安裝了貼心的反饋循環：對周五的部署感到不安，您的胃開始咕grow。 你不餓 壓力激素在您的消化道中釋放。 反饋循環是雙向的。

How can you convince your reptilian brain to think a predator isn’t chasing it? Create a state of deep physical relaxation.

您如何說服爬行動物的大腦以為掠食者沒有追捕它？ 造成身體深度放松的狀態。

Benefits

好處

• A decrease in insomnia. Also very useful to help you fall asleep
  減少失眠。 對幫助您入睡也很有用
• Helps to relieve anxiety
  幫助緩解焦慮
• Reduced blood pressure
  降低血壓

How to do it

怎么做

• The best option is a guided-relaxation audio.
  最好的選擇是引導放松音頻。

5.冷水淋浴 (5. Cold Shower)

Photo by Matthew Henry on Unsplash Matthew Henry在Unsplash上拍攝的照片

You. Shower cabin. Do you turn the faucet right or left? Are you brave enough? Let me tell you, I wasn’t when I did it for the first time. The shock on my face probably was epic, and I instantly got mad respect for people living in cold regions of the world.

您。 淋浴間。 您是否向右或向左旋轉水龍頭？ 你足夠勇敢嗎？ 讓我告訴你，我不是第一次這樣做。 我的臉上的震撼可能是史詩般的，我立即對居住在世界寒冷地區的人們感到瘋狂。

I didn’t know what’d I gotten myself into. It was agony. I set up a timer for five minutes, but every second felt like infinity. A couple of minutes passed, my body adjusted, and heavy breathing subsided. Still, it was uncomfortable but doable. Then I put my face under the stream, and the diving reflex kicked in. I felt my heart rate slowing down. The calming blanket covered my mind.

我不知道自己該怎么做。 真是痛苦 我將計時器設置為五分鐘，但是每一秒鐘都感覺像是無限。 幾分鐘過去了，我的身體適應了，呼吸沉悶了。 盡管如此，它還是不舒服但可行的。 然后我將臉放在溪流下，潛水反射開始起作用。我感到我的心律減慢。 平靜的毯子遮住了我的腦海。

When I stepped out of the cabin, I felt like a superhero. My stuffy nose was free, and I could breathe easily. A warm feeling moved through my whole body, up and down. I was calm and energized at the same time.

當我走出機艙時，我感覺自己像個超級英雄。 我的鼻塞是自由的，我可以輕松呼吸。 溫暖的感覺在我的全身上下移動。 我很平靜，同時又充滿活力。

Benefits

好處

• Relieves symptoms of depression

  緩解抑郁癥的癥狀

• Improved physical recovery
  改善身體恢復
• Stronger immune system
  增強免疫力

How to do it

怎么做

• Pour some cold water over your body.
  在身體上倒一些冷水。

6.安全的地方 (6. Safe Place)

When I hear about the safe place, I immediately think of the movie Happy Gilmore. The protagonist of the comedy is a short-tempered guy. The coach is teaching him how to handle his anger using the safe-place technique. Gilmore paints in his mind’s eye a picture of his perfect moment: the girl he can’t currently date in sexy lingerie with two big pints of beer.

當我聽說這個安全的地方時，我立即想到電影《快樂吉爾摩》。 喜劇的主角是個脾氣暴躁的家伙。 教練正在教他如何使用安全放置技術處理怒氣。 吉爾莫爾(Gilmore)在他的腦海中描繪出他完美時光的照片：他目前無法在性感內衣中與兩品脫啤酒約會的女孩。

Could this work for us? You need to find a special place, one that belongs only to you. It could be from childhood, a holiday, or a significant moment from your life when you felt invincible. You will go there when things get rough in real life.

這對我們有用嗎？ 您需要找到一個特殊的地方，一個僅屬于您的地方。 您可能來自童年，假期或生活中的重要時刻，當您感到無敵時。 當現實生活中遇到困難時，您將去那里。

Isn’t that escapism? No, the safe place is where you recharge and calm your nerves. Your goal is not to stay there but to have a safe harbor in case of danger.

那不是逃避現實嗎？ 不，安全的地方是您可以放松身心并放松神經的地方。 您的目標不是呆在那里，而是在有危險的情況下有一個安全的庇護所。

Benefits

好處

• Relieves anxiety
  減輕焦慮
• Promotes positive thinking
  促進積極思考
• Helps you fall asleep
  幫助您入睡

How to do it

怎么做

• Visualize a place where you feel completely safe.
  可視化一個您覺得完全安全的地方。
• Recreate every detail of this place as best as you can: smells, sounds, taste, emotions.
  盡可能地重現這個地方的每個細節：氣味，聲音，味道，情感。
• Be there alone and add some soothing tones like warm rays of sun touching your skin.
  獨自一人在那里，并添加一些舒緩的色調，例如溫暖的陽光接觸您的皮膚。
• Practice daily, so the safe place is imprinted in your brain.
  每天練習，這樣安全的地方就會烙印在您的大腦中。

翻譯自: https://medium.com/better-programming/6-simple-techniques-to-help-you-be-less-stressed-at-work-d043d079b8a9

如何減輕tomcat壓力

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