How Fishing Can Reduce Stress and Improve Well-being釣魚如何減壓和改善健康

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.

在今天的快節奏世界里，人們不斷地尋找各種方法來減輕壓力、改善心理健康和尋求平靜感。雖然有些人求助于冥想、鍛煉或治療，但有一種能高效改善心理健康的方法卻常常被人們忽略，那就是釣魚。釣魚這種簡單的運動可使你融入大自然并放慢節奏，對于身心健康有著諸多益處。不論你是在岸上還是在船上垂釣，釣魚都有一種獨特的魅力，讓人心平氣和。本文中，我們將探討釣魚如何減輕壓力、改善心理健康并提升整體幸福感。

Fishing as a form of mindfulness

釣魚是一種正念的形式

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當下的一種做法，而釣魚能夠自然地提升正念。你坐在水邊，專注于拋線的節奏，觀察水面漣漪的輕微波動，這會促使你忘卻日常生活的苦惱與干擾。這種與當下時刻產生的沉浸式聯系有助于減少焦慮和壓力。

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.

對任務的專注：你在釣魚時會完全專注于釣魚的行為——不論是打結、選擇合適的誘餌還是等待魚兒上鉤。這種專注感就像冥想一樣，會避免你的思緒飄往那些帶來壓力的想法中。

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.

感官參與：釣魚讓你的各種感官自然舒暢地參與進來。水的聲音、微風吹到皮膚上的感覺，還有眼前的風景，合力營造出一種令人平靜的環境，使人放松，提升覺察力。

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.

放棄期待：釣魚教會你耐心和接受。不是每一次投竿都會有所收獲，這也是體驗的一部分。沒有必須成功的壓力，純粹地享受這一過程，有助于轉變心態，平靜地接受結果。

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.

釣魚最大的一個好處是有機會親近自然。許多研究已經表明，戶外運動，尤其是在水體附近的戶外運動，對于心理健康具有極大的益處。

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靜下來的力量。不論是節奏分明的濤聲，還是平靜無波的湖面，人在靠近水時，皮質醇（一種壓力激素）水平會降低，帶來減輕焦慮、改善整體情緒的效果。這一現象被稱為“藍色思維”，該術語被用來描述水環境所能喚起的冥想狀態。

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.

新鮮空氣與陽光：在戶外釣魚可以讓你充分體驗新鮮空氣和陽光，從而改善情緒。暴露在自然光下有助于調解你的晝夜節律，這對提升睡眠質量至關重要。此外，陽光還會激發血清素的分泌，這種激素能提升幸福感。

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.

野生動物與環境：釣魚時觀察野生動物、樹木和自然風光，這會令人產生敬畏感。這種對自然世界的驚嘆和親近能夠減少孤獨感，促進感恩之心并增強目標感。

Physical activity and mental health

身體活動與心理健康

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.

釣魚看起來似乎不算高強度鍛煉，不過它所需要的身體活動對身心健康均有益處。走到釣魚地點、劃動皮艇、拋擲魚線等簡單動作就能改善心血管健康、強健肌肉、釋放身體內天然的情緒提升劑：內啡肽。

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.

輕量運動：釣魚通常需要進行行走、拋擲、卷線等活動，偶爾也需要劃船。這些動作是輕量運動，有助于緩解身體的緊張感，提高思維清晰度。

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.

增加內啡肽：體力活動促進內啡肽的分泌，該化學物有利于大腦“感覺良好”。釣魚涉及的運動強度并不大，不過即使是適度的運動，也能改善情緒、振奮精神、緩解抑郁癥狀。

Improved sleep： Engaging in physical activity during fishing helps regulate your body’s energy levels， which can lead to better sleep. A good night’s rest is essential for reducing anxiety， stabilizing mood， and improving overall mental health.

改善睡眠：釣魚時的體力活動有助于調節你體內的能量水平，從而促進睡眠改善。夜間良好的睡眠對于減輕焦慮、穩定情緒和提高整體心理健康都至關重要。

Fishing to reduce anxiety and depression

釣魚減輕焦慮和抑郁

Several aspects of fishing directly counteract the symptoms of anxiety and depression， making it an effective tool for mental health management.

釣魚有數個方面能夠直接對抗焦慮和抑郁，使之成為有效的精神健康管理工具。

Reducing anxiety： Fishing’s slow pace， repetitive actions， and natural setting all contribute to lowering stress levels. The peaceful environment helps soothe an overactive mind， making it easier to manage anxiety.

減輕焦慮：釣魚的慢節奏、重復性動作和自然環境均有助于降低壓力水平。寧靜的環境有利于舒緩過度活躍的頭腦，使焦慮更易于控制。

Managing depression： The combination of physical activity， time outdoors， and mindfulness that fishing offers can help combat the feelings of hopelessness and isolation associated with depression. Additionally， the sense of accomplishment after a successful day of fishing—even if you don’t catch anything—can boost self-esteem and motivation.

管控抑郁：釣魚涉及的體力活動、戶外時間和正念等因素的結合有利于對抗抑郁帶來的無助、孤獨的感受。此外，釣魚一天順利結束時的成就感——即使你一無所獲——也能夠提升自尊和干勁。

Unplugging from technology： In today’s world， being constantly connected to screens and devices can add to mental strain. Fishing encourages you to unplug and take a break from the demands of technology， giving your brain time to rest and reset.

擺脫科技產品：在當今世界，離不開電子屏幕和設備會增加精神壓力。釣魚促使你放下科技產品，從它們的掌控中暫時脫身，給你的頭腦休息和調整的時間。

The therapeutic effect of a routine

常規日程的療愈效果

Fishing often follows a simple， calming routine， from preparing your gear to casting and waiting for a bite. Establishing a routine like this can be incredibly therapeutic for those dealing with stress， anxiety， or other mental health issues.

釣魚通常遵循著一套簡單、舒緩的常規日程，包括準備用具，拋線，以及等待魚兒上鉤。建立起一套常規習慣，對于那些要面對壓力、焦慮或其他精神健康問題的人而言，具有令人難以置信的強大療效。

Predictability： Having a routine can provide a sense of stability and predictability. This reduces the mental burden of constantly planning or worrying， allowing you to focus on the present.

可預期性：有一個常規習慣能夠提供一種穩定和可預期的感覺。這會減輕不斷計劃或憂慮未來之類的精神上的負擔，讓人能專注當下。

Goal setting and achievement： Fishing involves setting small， achievable goals—whether it’s catching a specific species or simply spending a peaceful day on the water. Reaching these goals gives you a sense of accomplishment， boosting your self-worth and encouraging a positive outlook.

目標確立和成就：釣魚需要設定一些小小的、容易實現的目標——不論是釣到某種特定種類的魚，還是純粹在水邊度過安靜的一天。達成這些目標會給你成就感，從而提升你的自信心，并有助于確立積極的人生態度。

（譯者單位：北京外國語大學）

1心理學術語，源自佛教禪修的傳統，強調對當下時刻保持全然的覺察與關注，不帶有任何評判或反應。隨著時代的演變，這一概念逐漸跨越了宗教的界限，被更廣泛地應用于心理學、教育學、醫學等多個領域，指的是活在當下，讓人更專注于生活的每一刻并隨時觀照和重整內心狀態的一種態度與做法。

2心理學中指個體對自我身體、情緒、思維和行為模式，以及自己以外的一切的覺察能力。這種覺察能力是個體進行自我調節和成長的重要前提，有助于個體更好地認識自己，理解自己的內心世界，從而更好地應對生活中的挑戰和困難。