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.
增加内啡肽：体力活动促进内啡肽的分泌，该化学物有利于大脑“感觉良好”。钓鱼涉及的运动强度并不大，不过即使是适度的运动，也能改善情绪、振奋精神、缓解抑郁症状。
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：钓鱼时的体力活动有助于调节你体内的能量水平，从而促进睡眠改善。夜间良好的睡眠对于减轻焦虑、稳定情绪和提高整体心理健康都至关重要。
Fishing to reduce anxiety and depression
钓鱼减轻焦虑和抑郁
Several aspects of fishing directly counteract the symptoms of anxiety and depression， making it an effective tool for mental health management.
钓鱼有数个方面能够直接对抗焦虑和抑郁，使之成为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.
减轻焦虑：钓鱼的慢节奏、重复性动作和自然环境均有助于降低压力水平。宁静的环境有利于舒缓过度活跃的头脑，使焦虑更易于控制。
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：钓鱼涉及的体力活动、户外时间和正念等因素的结合有利于对抗抑郁带来的无助、孤独的感受。此外，钓鱼一天顺利结束时的成就感——即使你一无所获——也能够提升自尊和干劲。
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.
摆脱科技产品：在当今世界，离不开电子屏幕和设备会增加精神压力。钓鱼促使你放下科技产品，从它们的掌控中暂时脱身，给你的头脑休息和调整的时间。
The therapeutic effect of a routine
常规日程的疗愈效果
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.
钓鱼通常遵循着一套简单、舒缓的常规日程，包括准备用具，抛线，以及等待鱼儿上钩。建立起一套常规习惯，对于那些要面对压力、焦虑或其他精神健康问题的人而言，具有令人难以置信的强大疗效。
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.
可预期性：有一个常规习惯能够提供一种稳定和可预期的感觉。这会减轻不断计划或忧虑未来之类的精神上的负担，让人能专注当下。
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.
目标确立和成就：钓鱼需要设定一些小小的、容易实现的目标——不论是钓到某种特定种类的鱼，还是纯粹在水边度过安静的一天。达成这些目标会给你成就感，从而提升你的自信心，并有助于确立积极的人生态度。
（译者单位：北京外国语大学）
1心理学术语，源自佛教禅修的传统，强调对当下时刻保持全然的觉察与关注，不带有任何评判或反应。随着时代的演变，这一概念逐渐跨越了宗教的界限，被更广泛地应用于心理学、教育学、医学等多个领域，指的是活在当下，让人更专注于生活的每一刻并随时观照和重整内心状态的一种态度与做法。
2心理学中指个体对自我身体、情绪、思维和行为模式，以及自己以外的一切的觉察能力。这种觉察能力是个体进行自我调节和成长的重要前提，有助于个体更好地认识自己，理解自己的内心世界，从而更好地应对生活中的挑战和困难。
