How Fishing Can Reduce Stress and Improve Well-being钓鱼如何减压和改善健康

In today’s fast-paced world， people are constantly seeking ways to reduce stress， improve mental health， and find a sense of peace. While some may turn to meditation， exercise， or therapy， an often-overlooked yet highly effective method for improving mental well-being is fishing. This simple activity， which allows you to connect with nature and slow down， offers numerous benefits for both mental and physical health. Whether you’re casting from the shore or out on a boat， fishing has a unique ability to calm the mind and restore balance. In this article， we’ll explore how fishing can reduce stress， improve mental health， and enhance overall well-being.

在今天的快节奏世界里，人们不断地寻找各种方法来减轻压力、改善心理健康和寻求平静感。虽然有些人求助于冥想、锻炼或治疗，但有一种能高效改善心理健康的方法却常常被人们忽略，那就是钓鱼。钓鱼这种简单的运动可使你融入大自然并放慢节奏，对于身心健康有着诸多益处。不论你是在岸上还是在船上垂钓，钓鱼都有一种独特的魅力，让人心平气和。本文中，我们将探讨钓鱼如何减轻压力、改善心理健康并提升整体幸福感。

Fishing as a form of mindfulness

钓鱼是一种正念的形式

Fishing is an activity that naturally promotes mindfulness1， which is the practice of being fully present in the moment. As you sit by the water， focusing on the rhythm of casting your line and watching the gentle ripples， you are encouraged to let go of the worries and distractions of everyday life. This immersive connection to the present moment helps reduce anxiety and stress.

正念是令人完全活在当下的一种做法，而钓鱼能够自然地提升正念。你坐在水边，专注于抛线的节奏，观察水面涟漪的轻微波动，这会促使你忘却日常生活的苦恼与干扰。这种与当下时刻产生的沉浸式联系有助于减少焦虑和压力。

Concentration on the task： When you fish， you’re fully absorbed in the activity—whether it’s tying a knot， selecting the right lure， or waiting for a bite. This concentration prevents your mind from wandering to stressful thoughts， much like meditation.

对任务的专注：你在钓鱼时会完全专注于钓鱼的行为——不论是打结、选择合适的诱饵还是等待鱼儿上钩。这种专注感就像冥想一样，会避免你的思绪飘往那些带来压力的想法中。

Sensory engagement： Fishing engages your senses in soothing ways. The sound of the water， the breeze on your skin， and the sight of the landscape create a calming environment that fosters relaxation and awareness2.

感官参与：钓鱼让你的各种感官自然舒畅地参与进来。水的声音、微风吹到皮肤上的感觉，还有眼前的风景，合力营造出一种令人平静的环境，使人放松，提升觉察力。

Letting go of expectations： Fishing teaches you patience and acceptance. Not every cast results in a catch， and that’s part of the experience. Letting go of the pressure to succeed and simply enjoying the process can help shift your mindset toward calm acceptance.

放弃期待：钓鱼教会你耐心和接受。不是每一次投竿都会有所收获，这也是体验的一部分。没有必须成功的压力，纯粹地享受这一过程，有助于转变心态，平静地接受结果。

Connecting with nature for emotional well-being

融入自然，改善心情

One of the greatest benefits of fishing is the opportunity to connect with nature. Numerous studies have shown that spending time outdoors， particularly near bodies of water， has a profound effect on mental health.

钓鱼最大的一个好处是有机会亲近自然。许多研究已经表明，户外运动，尤其是在水体附近的户外运动，对于心理健康具有极大的益处。

The healing power of water： There’s something inherently calming about water. Whether it’s the rhythmic sound of waves or the stillness of a lake， being near water has been shown to lower cortisol levels （a stress hormone）， reduce anxiety， and boost overall mood. This phenomenon is known as “blue mind，” a term used to describe the meditative state that water environments can evoke.

水的治愈力量：水天然地具有令人平静下来的力量。不论是节奏分明的涛声，还是平静无波的湖面，人在靠近水时，皮质醇（一种压力激素）水平会降低，带来减轻焦虑、改善整体情绪的效果。这一现象被称为“蓝色思维”，该术语被用来描述水环境所能唤起的冥想状态。

Fresh air and sunshine： Being outside while fishing allows you to soak up fresh air and sunshine， which can boost your mood. Exposure to natural light helps regulate your circadian rhythm， which is crucial for better sleep. Additionally， sunlight triggers the production of serotonin， a hormone that promotes feelings of happiness and well-being.

新鲜空气与阳光：在户外钓鱼可以让你充分体验新鲜空气和阳光，从而改善情绪。暴露在自然光下有助于调解你的昼夜节律，这对提升睡眠质量至关重要。此外，阳光还会激发血清素的分泌，这种激素能提升幸福感。

Wildlife and the environment： Observing wildlife， trees， and natural landscapes while fishing can be awe-inspiring. This sense of wonder and connection with the natural world can reduce feelings of loneliness， promote gratitude， and enhance a sense of purpose.

野生动物与环境：钓鱼时观察野生动物、树木和自然风光，这会令人产生敬畏感。这种对自然世界的惊叹和亲近能够减少孤独感，促进感恩之心并增强目标感。

Physical activity and mental health

身体活动与心理健康

Fishing might not seem like an intense workout， but it involves physical activity that benefits both the body and mind. The simple act of walking to a fishing spot， paddling a kayak， or casting a line can improve cardiovascular health， strengthen muscles， and release endorphins—your body’s natural mood enhancers.

钓鱼看起来似乎不算高强度锻炼，不过它所需要的身体活动对身心健康均有益处。走到钓鱼地点、划动皮艇、抛掷鱼线等简单动作就能改善心血管健康、强健肌肉、释放身体内天然的情绪提升剂：内啡肽。

Light exercise： Fishing often requires walking， casting， reeling， and， in some cases， rowing. These movements provide light exercise， which can help release tension in your body and improve mental clarity.

轻量运动：钓鱼通常需要进行行走、抛掷、卷线等活动，偶尔也需要划船。这些动作是轻量运动，有助于缓解身体的紧张感，提高思维清晰度。

Boosting endorphins： Physical activity triggers the release of endorphins， the brain’s “feel-good” chemicals. Even moderate exercise， such as the movements involved in fishing， can elevate mood， increase energy， and alleviate symptoms of depression.