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加班熬夜压力大?教你一招保疗效第1张图片
Image © Juan Cristobal Cobo

如何使用正确的方法来缓解建筑生活的压力
How to Use Mindfulness to Escape the Stresses of Architectural Life

由专筑网缕夕,杨帆编译

心理健康是建筑学关注的真正话题。《建筑师日志》中一项最近的调查显示,52%以上的建筑系学生觉得他们的心理健康有问题。[1] 当充分思考之后,因为课程的竞争性以及持续的学习时间,这也就并不奇怪了。大多数建筑学校的“通宵”态度加剧了这个问题,研究表明睡眠不足会降低心灵对焦虑和抑郁等问题的抵抗力。[2]

然而,建筑教育体系的这个方面并没有表现出任何变化的迹象。建筑学生(及其专业同行)可以做些什么来最小化建筑对心理健康的影响?我会认为,至少部分可以在正确的实践中找到答案。

Mental wellbeing is a real topic of concern in architecture. A recent survey by The Architects’ Journal revealed that over 52% of architecture students expressed concern regarding their mental health.[1] When one considers the long hours, the competitive nature of the course, as well as the sheer duration of study, this perhaps isn’t that surprising. The “all-nighter” attitude of most architecture schools exacerbates the problem, as studies show a lack of sleep reduces the mind’s resilience to issues such as anxiety and depression.[2]
Yet this aspect of the architectural education system isn’t showing any sign of changing. What can architectural students (and their professional counterparts) do to minimize the impact that architecture has on their psychological wellbeing? I would argue that the answer, at least partly, can be found in the practice of mindfulness.

加班熬夜压力大?教你一招保疗效第2张图片
Image © Dinh Thu Thuy

它的核心是以冥想为基础的做法,进行简单的动作,通常是呼吸或身体感觉。虽然佛教起源于二十世纪后半叶,由科学家Jon Kabat-Zinn引起了西方人的注意,他对冥想可以用来减轻压力感兴趣。几年前在我生活特别紧张的时候,我会尝试一下每天进行10分钟的冥想。

我第一次尝试冥想的时候,我还是相当怀疑的。但是我答应自己,我每天都会尝试锻炼,奇怪的是,随着每周的持续进行,我每次冥想后,都感觉十分平静、祥和。而且更令人惊讶的是,最后,我开始变得更开心了。

我已经了解到,进行这些练习可能会导致大脑的实际变化——减少部分的杏仁核。[3]这些是脑中最早发展的部分,与我们的战斗或运动趋势密切相关;尽管运动或战斗在现代社会不是特别伟大的人生决定,当我们受到压力时,我们的杏仁核仍然用肾上腺素轰击我们,这使得许多人感到焦虑或担心。然而,事实证明,你可以像肌肉一样训练这部分大脑,而我最新的感受是我开始觉得不仅有更大的平静感,而且我的思维方式也更加清晰。

科学家现在认为,冥想可以为我们提供地远不止更加平静和快乐的感觉。在过去20年发布的数百项研究中,冥想已经显示出它的能力,如提高多任务能力、提高创造力、提高记忆力,甚至调节情绪的能力。[4]对于建筑师而言,这些都是关键的“软技能”,可以叠加起来使您的实力更加提高。改进的重点将帮助您比同行更有效地绘制和建模,而多任务的能力在各种各样的工作台上处理不同的项目时可能是至关重要的。改善创意将有助于您在团队设计中脱颖而出;更好的记忆将帮助你回想起你看到的伟大先例的名字;在与导师、客户、规划师或IT团队成员的会议中,您的情绪管理对于会议场合来说至关重要。

Mindfulness at its core is a meditation-based practice that relies on the simple act of focus, typically on breathing or physical sensations. Although Buddhist in origin, it was brought to the attention of Westerners in the latter part of the 20th century by scientist Jon Kabat-Zinn, who was interested in the ways in which mindfulness could be used to reduce stress. Following a particularly stressful time in my life a few years ago, I thought I’d give it a try, using a ten-minute-a-day meditation app.
The first time I tried meditating I was fairly skeptical, although ten minutes away from screens and noise didn't seem like it could do any harm. I promised myself I would try the exercise every day for a week, and strangely as this week went on I finished each session feeling calmer and more balanced. And, more surprisingly, as a result of this I started to feel happier as well.
I have since learned that practicing these exercises can cause an actual physical change to the brain—a reduction in parts of the amygdala.[3] These were some of the earliest parts of the brain to evolve, and are closely linked to our fight or flight tendencies; despite fleeing or fighting not being particularly great life decisions in modern society, when we get stressed our amygdala still bombards us with adrenalin, which causes many to feel anxious or worried. However, it turns out you can train this part of your brain just like a muscle, and with my newly slimmed-down amygdala I started to feel not only a greater sense of calm but was far more aware of how my mind was behaving.
Scientists now believe that meditation can offer us far more than simply feeling calmer and happier. In the hundreds of studies released over the last 20 years, mindfulness has been shown to increase focus, improve the ability to multitask, boost creativity, improve memory and even the ability to regulate emotions.[4] These are all key “soft skills” for an architect and can add up to make you far more employable. Improved focus will help you to draw and model more efficiently than your counterparts, while the ability to multitask can prove vital as you work on different projects across a variety of workstages. Improved creativity will help you to stand out in a team design charrette; a better memory will help you to recall the name of that great precedent you saw; and managing your emotions can be crucial in those meetings with difficult tutors, clients, planners, or members of the IT team who ask if you’ve tried turning it off and on again.

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Image © Hiroyuki Oki

Vo Trong Nghia建筑事务所组织了80名员工进行冥想,并以长期沉默着名。[5]这些重点是佛教徒所指的三个生存标记:无常、痛苦和非自我——这一切似乎与建筑师特别相关。该公司还在当天纳入了强制性的2小时冥想会议。[6]

虽然不太会走到这些极端,我们在阿塞尔建筑事务所的办公室里每周举行一次的冥想活动。尽管普遍会有一些误解,但这并不涉及芳香蜡烛、手牵手和诵经。相反,多进行呼吸运动,可视化,并焕发你对周围声音的意识或身体按压在椅子上的重量。欢迎任何人加入,并不仅仅是建筑师,我们得到非常积极的回应。他们完成一次冥想以后会感觉更轻松,而那些一直在做长时间的话,他们对午餐时间的期待远远超出了其他建筑行业的朋友。这也是冥想的美丽,它可以被看作是长期强化和塑造你头脑的工具,也可以简单地作为享受十分钟沉默的好方法。

如果你想要一冥想,那么下一次你感到压力特别大或者焦虑的时候,这里有一些简单的练习可以给你参考:

  • 在你的鞋子里摆动你的大脚趾。专注于对鞋子的顶部和底部的感知,以及如何感觉到夹紧和松开它们。
  • 30秒钟,专注于呼吸。这并不意味着你需要加大呼吸的力度,让你周围的其他人会注意到,只有当你呼吸时发生的奇妙感觉才值得好奇。要特别注意通过鼻孔的空气的感觉,或者你能感觉到胸部或腹部上升和下降的地方。
  • 停止你在做什么,并注意你可以听到什么。听着,超越人们的说话,并专注于你周围的声音。也许建筑本身正在发出噪音,或者你可以听到你永远不会注意到的飞机的声音。你会感到你仿佛第一次听到这些声音。

做一个或多个这样的活动将会把你集中在现在,希望把你从我们在大多数时间里发现的压力中脱离出来。

Ben Channon是Assael建筑学院的高级建筑师,目前正在作为冥想执业者进行培训。他运行Instagram @ mindful.inspiration,目前正在写一个关于建筑和心理健康的设计指南。

参考文献:
  • Waite,Richard和Braidwood,Ella,“AJ Student Survey 2016所揭露的心理健康问题”,“建筑师杂志”,2016年7月28日
  • “睡眠与精神健康”哈佛心理健康信,2009年7月。
  • 爱尔兰,汤姆,“冥想对你的大脑有什么好处?”美国科学,2014年6月12日。
  • Seppälä,Emma M,“今天开始冥想的20个科学原因”,今日心理学=,2013年9月11日。
  • Hartigan,Patrick,“Vo Trong Nghia建筑事务所的冥想过程”,2016年10月15日。
  • Chan, Allison and Hague, Corey,“Vo Trong Nghia:集中于协调建筑与自然”,澳大利亚,2016年7月28日。

Architect Vo Trong Nghia recently paid for all 80 of his staff to attend a vipassana meditation retreat, which are renowned for long periods of silence.[5] These focus on what Buddhists refer to as the three marks of existence: impermanence, suffering, and non-self—all of which seem particularly relevant for architects. The company has also incorporated a mandatory 2-hour meditation session into their day.[6]
While not quite going to these extremes, I now run a weekly mindfulness session in our office at Assael Architecture. Despite common misconceptions, this doesn't involve scented candles or holding hands and chanting. Instead, think breathing exercises, visualizations, and honing your awareness of the sounds around you or the weight of your body pressing down on your chair. Anybody in the office is welcome to join, not just architects, and it has been met with very positive responses. Almost every “first-timer” has gone away saying how relaxed they feel afterward, while those who have been doing it for longer remark upon how much they look forward to their lunchtime escape from the chaos of the construction industry. Herein also lies the beauty of mindfulness—it can be seen as a tool to strengthen and shape your mind long-term, or simply as a nice way to enjoy ten minutes of silence.
If you’d like a taster of mindfulness, next time you’re feeling particularly stressed or anxious, here are a few simple exercises to get you started:
  • Wiggle your big toes in your shoes. Focus on the sensation of how they feel against the tops and the bottoms of your shoes, and how it feels to clench and unclench them.
  • Take 30 seconds to focus solely on your breathing. This doesn’t mean you need to start taking huge breaths so that others around you will notice, but simply be intrigued by what is happening as you breathe. Pay particular attention to the sensation of air passing through the nostrils, or to where you can feel the rise and fall in your chest or abdomen.
  • Stop what you are doing and notice what you can hear. Listen in, beyond people talking, and focus in on the sounds around you. Perhaps the building itself is making noises, or you can hear planes overhead that you would never usually notice. Become genuinely inquisitive, as if you were hearing these noises for the first time.

Doing one or more of these activities will focus you on the present moment, and hopefully pull you out of the stress-inducing narratives we find ourselves in most days.
Ben Channon is a Senior Architect at Assael Architecture and is currently undertaking his training as a mindfulness practitioner. He runs the Instagram @mindful.inspiration and is currently writing a design guide on architecture and mental wellbeing.
References:
  • Waite, Richard and Braidwood, Ella, "Mental health problems exposed by AJ Student Survey 2016," The Architects' Journal, 28 July 2016
  • "Sleep and mental health," Harvard Mental Health Letter, July 2009.
  • Ireland, Tom, "What Does Mindfulness Meditation Do to Your Brain?" Scientific American, 12 June 2014.
  • Seppälä, Emma M, "20 Scientific Reasons to Start Meditating Today," Psychology Today, 11 September 2013.
  • Hartigan, Patrick, "Architect Vo Trong Nghia meditates on creative process," The Saturday Paper, 15 October 2016.
  • Chan, Allison and Hague, Corey, "Vo Trong Nghia: Concentrating on harmonising architecture and nature," Australia Plus, 28 July 2016.


出处:本文译自www.archdaily.com/,转载请注明出处。

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