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Young Voice英语广播:2021(06)我们应该如何应对焦虑

通讯员:柯蓝    编辑者:陈三    发布时间:2021年04月23日    阅读:    

大家好,这里是湖北理工学院葡萄京手机app下载英语调频广播台,我是主播柯蓝。

Course OLectures——How Should WDeal With Anxiety

讲座——我们应该如何应对焦虑

下面我先为大家介绍几个重难点词汇

weird adj.怪异的 

dissociate v.分解,分离

utterly adv.完全的,绝对的 

nauseous adj.令人作呕的,厌恶的

isolated adj.孤立的 

scenarios n.方案

suicide n.自杀 

tweak v.轻微调整

spiral n.漩涡 

intimidating adj.令人胆怯的

Imagine that you're getting ready to go to a party. You feel excited, but also nervous, and you've got this feeling in your stomach almost like another heartbeat. There's something holding you back, holding you back from getting too happy.

假设你正准备去参加一个聚会。你感到兴奋,但也有点紧张,你觉得胃部好像也在怦怦跳。有什么东西在阻止你,不让你太开心。


"No, you mustn't get too happy. Better to be cautious, otherwise, something bad might happen." You start wondering, "Who should I talk to when I get there? What if no one wants to talk to me? What if they'll think I'm weird?"

“不,你不能太过开心。最好还是谨慎一点,不然会发生不好的事情的。”你开始思考:“到了那儿之后我要跟谁讲话呢?如果没有人跟我说话怎么办?如果大家都觉得我很奇怪怎么办?”


When you arrive at the party, someone comes up to you and starts talking with you, and as this is happening, your mind starts racing, your heart begins pounding, you start sweating, and it feels almost like you're dissociating from yourself, like it's an out-of-body experience, and you're just watching yourself talk.

等你到达聚会现场,有人来跟你聊天,你的大脑就开始飞速转动,你心跳加速,身上开始出汗,感觉就像你的意识跟身体分离了一样,像是你在看着自己跟别人对话。


"Keep it together," you say to yourself, but you can't. And it's just getting worse: after a few minutes of conversation, the person you've been speaking to leaves, and you feel utterly defeated. This has been happening to you in social situations for a long time.

“冷静点”,你对自己说,但你做不到。你的症状变得越来越严重:聊了几分钟之后,跟你聊天的人离开了,你觉得整个人都很挫败。这种情况经常在你面对的各种社交场合发生。


Or imagine every time you go out, and you're in crowded places, you feel this panic starting to arise. When you're surrounded by lots of people, like on a bus, you start to feel hot, nauseous, uneasy, and to prevent this from happening, you start avoiding a lot of places which makes you feel lonely and isolated.

设想一下,每次你出门,走在拥挤的人群中,你就开始感受到这种恐惧。当你被很多人包围,比如在坐公交的时候,你会觉得热,反胃,各种不适,为了防止出现这样的情况,你开始避免出现在一些会让你觉得被孤立的场合。


You or the person in both of these scenarios have anxiety disorders, and what I can tell you is that anxiety is very common, much more than people think.

你以及适用以上症状的人都患有焦虑症,我想说焦虑是非常普遍的现象,比很多人想象的要普遍的多。


To show you the impact that anxiety has on someone's life, I will just mention that anxiety can lead to depression, school dropout, suicide. It makes it harder to focus, and to hold down a job, and it can lead to relationship breakdown.

焦虑给人的生活带来的影响,包括但不仅限于导致抑郁、辍学和自杀。它让人难以集中精神,正常工作,还会导致亲密关系的破裂。


But a lot of people don't know this, that's why, a lot of times, people sweep anxiety under the rug as just nerves that you need to get over, as a weakness, but anxiety is so much more than that. A reason why so many people don't think it's important is that they don't know what it is.

但很多人并不清楚这一点,正因为这样,很多时候人们只把焦虑当作你需要去克服的一种障碍,或是一种弱点,但焦虑症远不是如此。很多人不把焦虑当回事就是因为他们并不了解它。


That's why it's important to differentiate what is normal anxiety from what is an anxiety disorder. Normal anxiety is an emotion that we all get when we're in stressful situations.

因此区分正常的焦虑和焦虑症就十分重要。正常的焦虑是我们在身处于让我们感到有压力的环境时会感受到的一种情绪。


Anxiety helps us meet our deadlines at work and deal with emergencies in life, but when this anxiety emotion is taken to the extreme and arises in situations which don't pose a real threat, then that's when you might have an anxiety disorder.

焦虑会帮我们去应对工作中的截止日期以及处理生活中的紧急事件,但当这种焦虑的情绪达到极致并且开始出现在对你没有威胁的环境中时,你有可能就患上了焦虑症。


So here's something else to consider: the way you cope or handle things has a direct impact on how much anxiety you're experiencing, and if you tweak the way you're coping, then you can lower your anxiety.

所以你应该考虑一下这一点:你处理事情的方式对你感受到的焦虑的多少会造成直接影响,所以如果你改变处事方式,你就可以减轻自己的焦虑。


Other studies showed that people who had faced extreme circumstances, who had faced adversity, been through wars and natural disasters, if they had coping resources, they remained healthy and free of mental disorders, while others, facing the same hardships but without coping skills went on a downward spiral and developed mental disorders.

其他研究也表明,面临过极端环境,比如逆境,战争或自然灾害的人,如果他们手中有应对的资源,就可以保持身心健康,免受精神疾病的困扰,而其他人,如果他们面临着同样的困难却没有正确的应对技巧,就会陷进漩涡,患上精神疾病。


So what are some of these coping resources, and how can we use them to lower our anxiety? you can develop these coping resources or coping skills on your own through the things that you do; you can take charge of your anxiety and lower it, which I think is so empowering.

那么这些应对的技巧是什么,我们应该怎样利用他们来减轻焦虑呢?你完全可以通过自己所做的事自己开发出应对的技巧和资源,你可以控制你的焦虑并降低它,我觉得这些是很有用的。


Today I'll be talking about three coping resources, and the first one is feeling like you're in control of your life. People who feel like they're more in control of their life have better mental health.

今天我来讲三个应对方法,第一就是要对自己的生活有控制感。认为自己对生活的控制力强的人精神更加健康。


If you feel like you're lacking in control in life, then research shows that you should engage in experiences that give you greater control. A way to overcome indecision and this lack of control in life, is to do it badly.

如果你认为自己缺乏对生活的控制力,调查显示,你应该去过让你感觉控制力更强的生活。克服犹豫不决和对生活缺乏控制感的一个办法就是,把这件事做的不完美。


This can be paralyzing and can make you afraid to even begin. All too often, we aim for perfection, but never end up doing anything because the standards that we set for ourselves are too high, they're intimidating, which stresses us out so we delay starting something, or we might even abandon the whole thing altogether.

这个过程会麻痹你,让你害怕开始。更普遍的现象是,我们一开始就追求完美,但最终一事无成,因为我们给自己定下的目标太高,它让我们望而生畏,让我们承受的压力太大以至于迟迟不敢开始,甚至我们还有可能会干脆放弃这件事。


Do it badly frees you up to take action.This will make it that much easier to start something and as you're doing it badly to finish it, and when you look back, you'll realize, more often than not, that actually it's not that bad. I'd like to ask you to think about this: if you start using this motto today, how would your life change?

不追求完美可以让你放手去做。这样一来,开始做一件事就简单得多,而当你并没有完美的完成后,当你回头看,你会发现,结果其实也没你想象的那么糟糕。我想让大家思考一个问题:如果你今天开始使用这一原则,你的生活将会发生怎样的变化?


The second coping strategy is to forgive yourself, and this is very powerful if you use it. People with anxiety think a lot about what they're doing wrong, their worries, and how bad they're feeling. Well, people with anxiety do this to themselves all day long.

第二种应对方式是原谅自己,如果你使用这个方法,就会发现他很有效。有焦虑症的人会想很多他们做的错事,他们担心的事,回想他们的心情有多糟糕。


They're not kind to themselves. So maybe it's time to start being kinder with ourselves, time to start supporting ourselves, and a way to do this is to forgive yourself for any mistakes you think you might have made just a few moments ago to mistakes made in the past.

有焦虑症的人每天都在对自己做着一样的事。他们对自己不够友善。也许是时候对我们自己善良一点了,是时候开始支持自己了,具体办法就是原谅自己的过错,包括你几分钟之前犯下的以及过去犯下的。


If you had a panic attack and are embarrassed about it, forgive yourself; if you wanted to talk to someone, but couldn't muster up the courage to do so, don't worry about it, let it go; forgive yourself for anything and everything and this will give you greater compassion towards yourself.

如果你害怕某件事并对此觉得尴尬,原谅自己;如果你想跟某人聊天,但是没有勇气,别担心,放过自己;原谅自己的一切,这会让你给自己更多的同情心。


You can't begin to heal until you do this. And last but not least, having a purpose and meaning in life is a very important coping mechanism. Whatever we do in life, whatever work we produce, however much money we make, we cannot be fully happy until we know that someone else needs us, that someone else depends on our accomplishments, or on the love that we have to share.

只有开始你才能治疗自己。最后但最重要的是,生活中有一个目标或是意义是最有效的应对方法。无论我们做什么,无论是什么工作,无论我们挣多少钱,我们要到知道有人需要我们的时候才会完全开心起来,需要有人依赖于我们的成果或是我们分享的爱。


It's not that we need other people's good words to keep going in life, but if we don't do something with someone else in mind, then we're at much higher risk for poor mental health. Doing something with someone else in mind can carry you through the toughest times.

并不是我们需要别人夸赞的言语鼓励我们好好生活,而是如果我们做某件事的时候心里没有想着某个人,我们的精神状况就面临着更大的风险。做事的时候心里想着一个人可以帮助你渡过难关。


So the question is do you do at least one thing with someone else in mind?This could be volunteering, or it could be sharing this knowledge that you gained today with other people, especially those who need it most, and these are often the people who don't have money for therapy, and they're usually the ones with the highest rates of anxiety disorders.

问题在于,你有没有至少在做一件事的时候心里想着某个人?这件事可能是志愿服务,或者可能是把你今天学到的东西分享给其他人,特别是那些最需要知道的人,这些通常是没有钱去治疗的人,也是焦虑症最严重的人。


Give it to them, share with others, because it can really improve your mental health. Even if these people will never realize what you've done for them, it doesn't matter, because you will know, and this will make you realize the uniqueness and importance of your life. Thank you.

把这些知识分享给他们,因为这也同样有利于你的精神健康。即使这些人永远也意识不到你为他们做了什么,也没关系,因为你会知道,并且你会意识到自己生命的独一无二和重要性。谢谢。今天的播音到此结束,我们下期再见。


来源《可可英语》appTED演讲

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