— 健康促進與維護 · MEDIUM · SATA —
護理師教導社區民眾減壓，哪些介入措施有實證支持？（選所有適合的）
A nurse is teaching a community class on reducing stress. Which interventions are evidence-based? (Select all that apply.)
- ADeep breathing exercises✓ 正解深呼吸練習
- BRegular physical activity✓ 正解規律的身體活動
- CMindfulness-based stress reduction (MBSR)✓ 正解基於正念的壓力減緩（MBSR）
- DDrinking herbal tea instead of water喝藥草茶代替喝水
- ESleep hygiene optimization✓ 正解優化睡眠衛生
— Explanation · 中文詳解 —
有效的壓力管理策略應具備實證基礎（Evidence-based）。深呼吸與正念減壓（MBSR）能改變大腦對壓力的反應模式，減少皮質醇分泌。規律運動則是透過改善代謝與釋放腦內啡來紓解壓力。良好的睡眠衛生（Sleep hygiene）能確保身心機能復原，增加抗壓性。藥草茶雖具安慰效果，但並非治療壓力的核心醫學介入。
Effective stress management strategies should be evidence-based. Deep breathing and mindfulness-based stress reduction (MBSR) alter how the brain responds to stress and reduce cortisol secretion. Regular exercise relieves stress by improving metabolism and releasing endorphins. Good sleep hygiene ensures physical and mental recovery and increases stress resilience. Although herbal tea may have a comforting effect, it is not a core medical intervention for stress.