Why It Might Be Your Body– Not Your Mind One of the paradoxes of trying to understand our minds is that, at particular moments, we need to acknowledge that what passes through them – the ideas we entertain and the moods we're in – may have very little to do with the workings of these minds themselves. It may – for example – suddenly seem as though we have a new and very specific take on the world: we are sure that we should leave our job, say goodbye to our partner and never see our ungrateful children again. Or we may feel that we have come to a resolute new political certainty: that society is totally corrupt and human nature inherently selfish. 试图理解我们的大脑的悖论之一是，在某些特定时刻，我们需要承认穿过大脑的东西——我们所接受的思想和我们所处的情绪——可能与这些大脑本身的运作几乎没有什么关系。例如，我们可能会突然对这个世界产生一种新的、非常具体的看法: 我们确信自己应该辞掉工作，告别我们的伴侣，再也不见我们那些忘恩负义的孩子。或者，我们可能觉得我们已经得到了一个坚定的新的政治确定性：社会是完全腐败的，人性本质上是自私的。 And yet, with hindsight, we may realise that these ideas were not necessarily logical or true, they were just emanations of a hard-to-notice detail: that we had missed out on four hours of sleep the night before or hadn't drunk anything since early morning. 然而，事后看来，我们可能会意识到，这些想法并不一定是合乎逻辑或真实的，它们只是一个难以注意的细节的表现：我们前一天晚上错过了四个小时的睡眠，或者从清晨开始就没有喝过任何东西。 Much that we think about – though it seems to be rationally founded – stems in essence from the ups and downs of the complicated bodily envelope we're entwined with. Our thoughts can predominantly be the result of what we had for lunch, what time we went to bed, when we last sat on the toilet and how our blood sugar level is doing. This can sound hugely insulting. 我们思考的很多事情——尽管它似乎是有理性的——本质上源于我们与之交织在一起的复杂身体外壳的起起落落。我们的想法主要是我们午餐吃了什么、我们什么时候睡觉、我们上次上厕所的时间以及我们的血糖水平如何的结果。这听起来可能非常侮辱人。 Surely, we are wiser and cleverer than to be knocked off course by a sugary drink or a poor night. But we would be even wiser to follow, in this regard, the instincts of all good parents of young children. When they see their toddler swiftly turning furious, tetchy and jealous, they know that they are not witnessing an inexplicable character transformation in their formerly pleasant charges. They look at their watch, make their excuses and hurry upstairs to put the young one to bed for an hour. The mind will return to its usual state soon enough; it just cannot hope to do so while supported by a flagging body that's done three hours of energetic cartwheels or ball games with the neighbour's cocker spaniel. 当然，我们比被一杯含糖饮料或一个糟糕的夜晚打乱计划更明智、更聪明。但在这方面，我们更明智的做法是，遵循所有幼儿的好父母的本能。当他们看到他们蹒跚学步的孩子迅速变得愤怒、暴躁和嫉妒时，他们知道，他们知道他们并不是在见证他们以前愉快的孩子的不可解释的性格转变。他们看了看手表，找了个借口，然后赶紧上楼让孩子睡一个小时。头脑很快就会恢复到正常状态；只是当身体在与邻居的可卡犬进行了三个小时的精力充沛的翻筋斗或球类游戏后变得疲惫时，它难以指望回归到正常状态。 We should understand ourselves in similar terms. When we are filled with tragic thoughts, we should remember that there are always dark perspectives we might adopt. When we do so therefore, it isn't necessarily because our minds have uncovered new and solid reasons to despair, it's just that we lack the energy to bat away our fears and stay on the side of life and hope. We say 'I'm having bad thoughts and I'm exhausted'; we should learn to say 'I'm having bad thoughts because I'm exhausted.' 我们应该以类似的方式理解我们自己。当我们充满悲剧性的想法时，我们应该记住，我们总可能采取悲观的视角。因此，当我们这样做的时候，并不一定是因为我们的大脑发现了新的、可靠的绝望理由，这只是因为我们缺乏能量去驱散我们的恐惧，来维持在生活和希望的一边。我们说“我有不好的想法，我筋疲力尽了”；我们应该学会说“我有不好的想法，因为我筋疲力尽了。” We shouldn't protest that there are ways of thinking that are primarily the outcome of having eaten too many chocolates and of not having been out of the house all day – and others that are the outcome of a brisk swim and a handful of dried cranberries. 我们不该否认，有些思维方式主要是由于吃了太多巧克力，一整天都没有出门的结果——而另一些则是由于快速游泳和吃了一把蔓越莓干的结果。 To know ourselves never means knowing just our minds; it means tracking the decisive ways in which these minds are daily manipulated by our bodies and should, before we listen to them any further, be put down for a nap or sent on a long walk around the park. 了解我们自己永远不仅仅意味着了解我们的思想；它意味着追踪这些思想是如何每天被我们的身体决定性地操纵的，在我们进一步倾听它们之前，应该让它们小睡一会儿，或者让它们在公园里散散步。 词汇表 mind 大脑，思维，心理 paradox [ˈpærədɒks] 悖论，矛盾，似非而是的论点 little to do with 与……关系不大 working 工作方式，运行方式 take 看法，态度 ungrateful [ʌnˈɡreɪtf(ə)l] 忘恩负义的，不知感恩的 inherently [ɪn'herəntlɪ] 固有地，本质上地 with hindsight ['haɪn(d)saɪt] 事后才觉悟，事后看来 emanation [ˌemə'neɪʃ(ə)n] 散发，表现，显示 rationally founded [ˈræʃ(ə)n(ə)li] 基于理性的 ups and downs 起伏，起起落落 be entwined with [ɪn'twaɪnd] 与……交织在一起，与……密切相关 predominantly [prɪˈdɒmɪnəntli] 主要地，占主导地位地 blood sugar level 血糖水平 insulting [ɪn'sʌltɪŋ] 侮辱的，冒犯的，无礼的 knock off course 打乱计划，偏离方向 toddler [ˈtɒdlə(r)] 学步的儿童，幼儿 furious [ˈfjʊəriəs] 狂怒的，暴怒的 tetchy ['tetʃi] 易怒的，暴躁的 inexplicable [ˌɪnɪk'splɪkəb(ə)l] 费解的；无法解释的 charge 需要照管的人（指孩子） flagging ['flæɡɪŋ] 衰弱的，疲惫的 cartwheel [ˈkɑː(r)tˌwiːl] 侧手翻；侧身筋斗 cocker spaniel [ˌkɒkə(r) ˈspænjəl] 长耳小猎犬，可卡犬 dark perspective 悲观的视角 bat away [bæt] 驱散，消除（恐惧） protest [prəˈtest] 反对；否认；抗议 brisk [brɪsk] 轻快的；凉爽的 dried cranberry [ˈkrænb(ə)ri] 蔓越莓干，小红莓干 ☆视频版和pdf见公众号【琐简英语】，回复"1"可进入【打卡交流群】

Do you have misophonia? There are some sounds most of us acknowledge are irritating – the crunching of crisps, the humming of the air conditioning or a screaming baby. These noises, for many people, act as a mere inconvenience that can distract us from the task at hand. However, there are some amongst us who have a much more severe response to these noises. The question we ask today is: has a noise ever made you feel so angry that you could explode with rage? If the answer is yes, you may be suffering from misophonia. 我们大多数人承认，有些声音令人厌烦——比如嘎吱地嚼薯片的声音、空调的嗡嗡声或婴儿的尖叫。对许多人来说，这些噪音只是一种不便，可能会让我们分心。然而，我们中有些人对这些声音的反应要严重得多。今天我们要问的问题是：有没有一种声音让你感到如此愤怒，以至于你几乎要爆发？如果答案是肯定的，你可能患有恐音症。 The word 'misophonia' literally means 'a hatred of sound' and is sometimes called Selective Sound Sensitivity Syndrome. There are some experts who doubt the existence of the condition. However, for those who claim to suffer from it, the experience can be traumatic. Certain sounds trigger intense emotional or psychological responses that may seem over the top compared with a non-sufferer's complaints. “恐音症”这个词字面意思是“对声音的厌恶”，有时被称为选择性声音敏感综合症。一些专家对此病的存在持怀疑态度。然而，对于那些声称患有此病的人来说，这种体验可能是创伤性的。某些声音会触发强烈的情感或心理反应，与非患者的不适相比，这些反应可能显得过于夸张。 The sound of a loved one chewing their food could trigger a sufferer's anxiety levels, or cause them to panic. It may even activate their fight-or-flight reflexes, making them want to flee. In extreme cases, that feeling of panic may result in intense bouts of fury and end up with sufferers going berserk. 亲人咀嚼食物的声音可能会引发患者的焦虑水平，或导致他们恐慌。它甚至可能激活他们的战斗或逃跑反应，使他们想要逃离。在极端情况下，那种恐慌感可能会导致极度的愤怒发作，最终使患者变得狂暴。 Sadly, there's no known cure. Tinnitus retraining therapy, which helps people tolerate noises, may aid sufferers, while cognitive behavioural therapy and counselling could also help people manage the condition. According to James Cartreine, a clinical psychiatrist, the condition can lead to isolation. Sufferers use coping strategies that include avoiding places with lots of noises, like restaurants, or moving away when they feel like lashing out at someone due to their breathing. 遗憾的是，目前尚无已知的治疗方法。耳鸣再训练疗法，这种疗法帮助人们忍受噪音，可能对患者有所帮助，而认知行为疗法和咨询也可以帮助人们管理这种状况。根据临床精神病学家詹姆斯·卡特赖恩的说法，这种状况可能导致孤立。患者使用的应对策略包括避免噪音多的地方，如餐馆，或者在他们因为某人的呼吸而想要爆发时离开。 So, the next time you see someone fly into a rage because of a sound that is driving them crazy, it may be due to a difficult condition they are trying to manage, and not just because they loathe a certain sound. 所以，下次你看到有人因为某种让他们疯狂的声音而突然发怒时，这可能是因为他们正在努力管理一种困难的状况，而不仅仅是因为他们讨厌某种特定的声音。 词汇表 irritating ['ɪrɪ.teɪtɪŋ] 恼人的，令人厌烦的 crunching ['krʌntʃɪŋ] 嘎吱咀嚼声 humming ['hʌmɪŋ] 嗡嗡声 misophonia [ˌmɪsə'fəʊniə] 恐声症 hatred [ˈheɪtrɪd] 憎恨，厌恶 Selective Sound Sensitivity Syndrome [ˈsɪnˌdrəʊm] 选择性声音敏感综合症 traumatic [trɔː'mætɪk] 创伤性的 trigger ['trɪgər] 触发，引发 over the top 过分的，超出正常范围的 non-sufferer [nɒn'sʌfərə] 非患者 panic ['pænɪk] 恐慌 fight-or-flight reflex [ˈriːfleks]战斗或逃跑反应 flee [fliː] 逃离 intense bout [baʊt] 激烈的发作 fury ['fjʊəri] 暴怒 berserk [bər'zɜrk] 狂怒的，暴跳如雷的 tinnitus retraining therapy [ˈtɪnɪtəs] 耳鸣再训练疗法 cognitive behavioural therapy 认知行为疗法 counselling ['kaʊns(ə)lɪŋ] 咨询，辅导 clinical psychiatrist [ˈklɪnɪkl saɪ'kaɪətrɪst] 临床精神病学家 lash out at [læʃ] 发火，猛烈抨击 fly into a rage ['reɪdʒ] 大发雷霆 loathe [ləʊð] 憎恨，厌恶 🌟 pdf版见公众号【琐简英语】，回复"1"可进【打卡交流群】

How to keep calm under pressure | BBC Ideas Exam pressure, deadlines, job interviews and presentations can all make you feel like a nervous wreck. Just when you need to remain calm, your heart's racing, your palms are sweaty, your voice sounds strange and your mind goes blank. Well, with a little help from neuroscience, here are three easy and reliable techniques you can use to literally keep calm and carry on, no matter what. Of course, there are other things you can do to combat stress, but this trio of tips will hopefully give you instant calm. 考试压力、截止日期、求职面试和演讲都会让你感到紧张不安。就在你需要保持冷静的时候，你会心跳加速、手心冒汗、声音怪异、大脑一片空白。不过，在神经科学的帮助下，这里有三种简单可靠的技巧，让你无论如何都能保持镇定，继续前进。当然，你还可以做其他事情来对抗压力，但希望这三个小技巧能让你瞬间平静下来。 First, a breathing exercise. I want you to take a deep belly-breath through your nose for five seconds, hold it for a second, then push all the air out through your nose, slowly, counting to five. Repeat a few times and you'll feel calmer. 首先是呼吸练习。你需要通过鼻子深吸一口气，持续五秒钟，然后屏住呼吸一秒钟，接着通过鼻子慢慢呼出所有空气，同时数到五。重复几次，你就会感到更加平静。 For centuries, yogis and Buddhists have used controlled breathing techniques like this to gain the upper hand over the nervous system, and science is beginning to understand how it works. Research has identified a specific network of neurons in the brain stem called the pre-Botzinger complex that regulates breathing and communicates with other parts of the brain. Under stress, we tend to breathe very quickly as our body prepares for danger, which is useful if you need to run away, but not if you're about to speak in public. 几个世纪以来，瑜伽修行者和佛教徒一直在使用这种控制呼吸的技巧来掌控神经系统，而科学界也开始理解其背后的原理。研究已经识别出位于脑干的一组特定神经元网络，称为“前包钦格复合体”，它负责调节呼吸并与大脑的其他部分进行交流。在压力下，我们往往会呼吸急促，因为我们的身体为危险做准备，这在你需要逃跑时很有用，但如果你即将在公众面前演讲，那就不是那么有帮助了。 The good news is that by breathing deeply and slowly, you can change the message your brain's receiving from 'danger' to 'all is well'. So the next time you feel panic rising, use deep breathing through your nose to force your body into a state of calm. And the best thing is, no one will notice, not even your audience. 好消息是，通过深呼吸和慢呼吸，你可以将大脑接收到的“危险”信号转变为“一切皆好”。所以下次当你感到恐慌时，通过鼻子进行深呼吸，迫使你的身体进入平静状态。最棒的是，没有人会注意到，甚至你的观众也不会察觉。 Now, you're ready for the humming. A single note, your favourite tune, literally anything will do. Why? Well, studies in how we regulate heart rate have shown that humming can stimulate one of the most important parts of the body you've never heard of: the vagus nerve. It was named 'the wanderer' in Latin because it emerges from the brain and meanders up and down the body like a superhighway of communication, connecting the brain to organs like the heart, lungs and stomach, voice box and ears. 现在，你可以开始哼唱了。一个音符，你最喜欢的旋律，任何旋律都可以。为什么呢？关于我们如何调节心率的研究表明，哼唱可以刺激你从未听说过的最重要的身体部位之一：迷走神经。它在拉丁语中被称为“流浪者”，因为它从大脑中出现，像一条沟通的高速公路一样在身体上下蜿蜒，将大脑与心脏、肺和胃、声带和耳朵等器官连接起来。 A 2013 study of choristers showed that singing, humming and mantras all help keep the heart's rhythm in step. So the next time you feel your heart racing, sing a song or just hum a note, and let your own wanderer nerve restore calm. 2013 年对合唱团成员的一项研究表明，唱歌、哼唱和念咒都有助于保持心律同步。因此，下次你感到心跳加速时，不妨唱首歌或者仅仅哼一个音符，让你自己的“流浪者”神经恢复平静 。 The final tip is to focus. When you're busy, it's tempting to multi-task, but if you want to stay calm and actually get stuff done, don't. Scans show your brain can only do one thing at a time. When you do two things at once, it has to switch between them very rapidly and gets overstimulated and floods your body with stress hormones. By working the way your brain is wired and doing one thing at a time, you can quickly go from feeling overwhelmed to calm. 最后一个建议是集中注意力。当你忙碌的时候，很容易想一心多用，但如果你想保持冷静并真正完成任务，就不要这样做。扫描显示，你的大脑一次只能做一件事。当你同时做两件事情时，大脑必须在两件事情之间快速切换，这样就会过度刺激，使你的身体充斥着压力激素。按照大脑的工作原理，一次只做一件事，你可以从感到不知所措迅速转变为平静。 So break your task down into small parts or steps, circle the one thing you need to do next and forget about the other tasks until their time comes. This is sometimes called 'process thinking' and is used by sports coaches to help athletes focus. Doing just one thing at a time with your fullest attention keeps your mind in the here and now and is a great habit to develop. 因此，将任务分解成几个小部分或步骤，圈出你接下来要做的一件事，然后忘掉其他任务，直到轮到它们时。这有时被称为“过程思维”，体育教练用它来帮助运动员集中注意力。一次只做一件事，全神贯注，让你的思维停留在此时此地，这是一个值得培养的好习惯。 So next time you feel panic rising, stop and remember to breathe, hum and focus. Let us know how you get on. 所以，下次当你感到恐慌时，停下来，记得呼吸、哼唱和集中注意力。让我们知道你的进展如何。 🌟 视频版和pdf版见公众号【琐简英语】，回复"1"可进【打卡交流群】

The race for space among water plants BBC Earth｜Water Worlds｜The Green Planet This is the largest inland water world on Earth. The Pantanal. For a few months every year, it provides water plants with ideal conditions, but, all too soon, it becomes a battleground. Plants are racing to claim their space on the surface. 这是地球上最大的内陆水域——潘塔纳尔湿地。每年有几个月，这里为水生植物提供了理想的生长条件，但很快，这里就会变成战场。植物们正竞相争夺着水面上的空间。 The water lettuce rapidly expands its network of hanging roots so that it starts absorbing nutrients before other competitors arrive. Water hyacinth appears. Its leaves are carried on stalks filled with air that also make it virtually unsinkable. 水浮莲迅速扩展其悬挂根系，以便在其他竞争者到来之前开始吸收养分。水葫芦出现了，它的叶子被充满空气的茎支撑着，这也使其几乎不会沉下去。 The race for space intensifies. A new competitor arrives, Ludwigia. It spreads by developing a chain of tiny rafts. And jostles for space with the densely packed leaves of mosaic plants. 空间争夺战愈演愈烈。新的竞争者出现了——丁香蓼属（菱叶丁香蓼）。它通过开了花一连串微小的筏子来扩散。并利用其密集排列的镶嵌性的植物叶片争夺空间。 All are racing to claim as much sunlight as possible. They flower quickly before the floodwaters recede. And these surface dwellers also have competitors. Including one that has been waiting in the depths and is now stirring. 所有植物都在竞相获取尽可能多的阳光。它们在洪水退去之前迅速开花。而这些生活在水面的植物也有竞争对手。包括一个一直在深处等待，现在开始行动的竞争者。 It's a monster. It's well armed. It clears space for itself by wielding one of its buds. Like a club. And now it dominates the surface. This is a leaf of the giant water lily. It expands by over 20 centimetres a day and eventually measures more than two metres across. Its immense leaves are supported by a network of air-filled struts and protected by spines two centimetres long. 这是一个怪物。它装备精良。它通过挥舞其中的一个芽来为自己清理空间，就像一个棍棒。现在它主宰了水面。这是一片王莲的叶子。它每天扩展超过20厘米，最终直径超过两米。它巨大的叶子由充满空气的支杆支撑，并由两厘米长的刺保护。 The leaves float high in the water and their surfaces are dotted with tiny holes, drains, that help them ensure that rainwater doesn't accumulate and sink them. Nutrients from the fertile mud below are carried up by tubes in its stem to fuel the leaf's expansion. 这些叶子高高地漂浮在水面上，表面上布满了小孔和排水管，以帮助它们确保雨水不会积聚在一起而使叶子沉入水底。下面肥沃淤泥中的营养物质通过茎干中的管子输送上来，以促进叶子的扩张。 Over the next few months, the lily will produce some 40 or so of these gigantic leaves. And as each one reaches the surface and expands, more and more light is taken from those plants that are trying to grow beneath. 在接下来的几个月里，这种睡莲将产生大约40片这样的巨大叶子。随着每片叶子到达水面并扩张，在底下试图生长的植物就会被夺走越来越多的光照。 Competitors are pushed aside. Some are crushed, or skewered. Eventually, its immense leaves press their margins against one another, totally cutting off the light from the plants beneath them. The battle is over. And victory is total. 竞争对手被推到一边。有的被压碎，有的被刺穿。最后，它巨大的叶片将叶缘紧紧贴在一起，完全遮住了叶下植物的光线。战斗结束了。胜利是彻底的。 词汇表 Pantanal [ˌpænˈtænəl] 潘塔纳尔湿地（位于巴西，是世上最大的湿地） claim [kleɪm] 争夺 battleground ['bætlɡraʊnd] 战场 water lettuce [ˈletɪs] 水浮莲，水生菜 competitor [kəmˈpetɪtə(r)] 竞赛者，竞争对手 water hyacinth [ˈhaɪəsɪnθ] 水葫芦，凤眼莲 stalk [stɔːk]（植物的）茎，秆 unsinkable ['ʌn'sɪŋkəbl] 永不沉没的；不会下沉的 intensify [ɪnˈtensɪfaɪ] 加剧，加强 Ludwigia [ˈluːdvɪɡiə] 丁香蓼属 raft [rɑːft] 筏，木排，漂浮物 jostle [ˈdʒɒs(ə)l] 推挤，争夺 densely packed 密集的，紧密排列的 mosaic [məʊˈzeɪɪk] 镶嵌性的，拼贴的 recede [rɪˈsiːd] 退却，减弱 dweller [ˈdwelə(r)] 居住者，栖身者 stir [stɜː(r)] 行动，活动 wield [wiːld] 运用，挥舞 bud [bʌd] 芽，花蕊，蓓蕾 giant water lily 王莲（具有世界上水生植物中最大的叶片，最多可承受六七十千克重的物体） air-filled strut [strʌt] 充满空气的支杆 spine [spaɪn] （动植物的）刺，刺毛 be dotted with [dɒt] 点缀着，遍布 nutrient [ˈnjuːtriənt] 养分，营养物 fertile mud [ˈfɜː(r)taɪl] [mʌd] 肥沃的淤泥 stem [stem]（花草的）茎；柄 fuel [ˈfjuːəl] 加剧，刺激 gigantic/immense [dʒaɪ'ɡæntɪk] [ɪ'mens] 巨大的 push aside 推开，拨开 skewer [ˈskjuːə(r)] 刺穿，串住 🌟 视频版和pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

Emails while commuting 'should count as work' The study of 5,000 commuters travelling by train into London each day raises the question of when the working day really begins. So many people were found to be catching up on emails that the journey had effectively become an unpaid extension of their business day. 这项研究对五千名每天乘火车去伦敦上班的通勤者进行了调查，随之提出了一个问题：工作日究竟从何时开始？研究发现，很多人都在上班的旅程中忙着回复邮件，实际上已经变成了工作日的无偿延伸。 Researchers from the University of the West of England say that the spread of internet access requires a rethinking of what employers mean by 'working hours'. 西英格兰大学的研究人员们称，互联网的普及意味着要重新思考雇主所定义的 “工作时间”。 Business leaders were not unsympathetic. The Institute of Directors agreed that it was becoming hard to draw the line between work and home life and that if people were unable to switch off, it would mean more stress and a reduction in productivity. 商界领袖们并没有对此漠不关心。英国董事学会认为，划清工作和家庭生活之间的界限变得越来越难，而且如果不能在个人时间内放下工作，那么人们就有可能面临更多的压力及工作效率的降低。 词汇表 commuter [kəˈmjuːtə(r)] 上下班往返的人，通勤者 working/business day 工作日 catch up on 赶上，得到……消息，弥补 effectively 实际上，事实上 unpaid extension 无偿的延伸 unsympathetic [ˌʌnsɪmpəˈθetɪk] 冷漠的，无同情心的 Institute of Directors （英国）董事学会 draw the line 划清界限 switch off 不再关注，不再理睬 productivity 工作效率 🌟 pdf版见公众号【琐简英语】，回复"1"可进【打卡交流群】

Fighting sadness without medication It affects one in six people in England each week, according to UK charity Mind. That's the ratio of people who report experiencing a common mental health problem, such as depression. Whether temporarily down in the dumps, or chronically depressed, many rely on anti-depressants to lift their dejected mood. But, they have a cost – one ex-user told the BBC that they felt they were in a "chemical fog" and were desperate to stop. If medication is a last resort, what alternatives are there when you're feeling truly blue? 根据英国慈善机构Mind的统计，英国每周有六分之一的人受到精神疾病的影响。这是报告经历过常见心理健康问题（例如抑郁症）的人的比例。无论是暂时情绪低落，还是长期抑郁，许多人都依赖抗抑郁药来改善沮丧的情绪。但是，服用这些药物是有代价的——一位前使用者告诉BBC，他们觉得自己陷入了“化学迷雾”，急切地想要停止服用。如果药物治疗是最后的手段，那么当你真正感到忧郁时，有什么替代方法呢？ What about cold-water swimming to combat melancholy? One participant, known as Sarah, took part in the 2016 BBC One series The Doctor Who Gave Up Drugs. She had been taking anti-depressants since the age of 17. Two years after the show, she is off all medication and still swimming – something a recent British Medical Journal report believes may be an effective treatment for depression. Apart from the exercise and companionship of swimmers, the cold water puts the body under stress. With repeated immersions, the body better adapts not just to this physical stress, but mental stress, including the psychological problems of life that lead to low spirits. 冷水游泳来对抗忧郁怎么样？一位名叫莎拉的参与者参加了 2016 年 BBC One 系列节目《放弃药物的医生》。她从17岁起就开始服用抗抑郁药物。节目播出两年后，她已经停用了所有药物，但仍然坚持游泳——《英国医学杂志》最近的一篇报道认为，这可能是治疗抑郁症的一种有效方法。除了锻炼和游泳者的陪伴，冷水也会给身体带来压力。通过反复浸泡，身体不仅能更好地适应这种身体压力，还能更好地适应精神压力，包括生活中导致情绪低落的心理问题。 Susan Calman relies on kindness to brighten her mood. The 43-year-old comedian and author encourages others to use altruism to improve the lives of those around them. "It can be as simple as holding open a door for someone, or giving someone a compliment, or buying someone a packet of crisps while they're feeling down," she tells the BBC. In fact, anything that uplifts. "If we all started to be a bit kinder then maybe we could start seeing the world as a better place. It's really about kindness and then from that, just finding that happiness," she says. 苏珊·卡尔曼依靠善良来改善心情。这位43岁的喜剧演员和作家鼓励其他人用利他行为来改善周围人的生活。她告诉BBC：“这可以很简单，比如为别人打开一扇门，或者赞美别人一句，或者在别人情绪低落时买一包薯片。”事实上，任何能振奋人心的事情都可以。她说：“如果我们都开始变得善良一些，也许我们就能开始把世界变得更美好。这真的关乎善良，然后从中找到那份幸福。” Or you could talk about it. Woebot is a chatbot designed to support people dealing with problems by teaching coping strategies. "There's a reason why good therapeutic approaches are conversational. It just asks the right questions so you can figure it out," Alison Darcy, founder of Woebot, tells the BBC. One user, Nick Impson, explained that Woebot relieves the potential trust issues that can occur when talking to a stranger, even a qualified one. 或者你可以谈论它。Woebot是一个聊天机器人，旨在通过教授应对策略来支持人们处理问题。“好的治疗方法是对话式的，这是有原因的。它只会问正确的问题，这样你就能找到答案。”Woebot的创始人艾丽森·达茜告诉BBC。一位名叫尼克·英普森的用户解释说，Woebot缓解了与陌生人（即使是合格的陌生人）交谈时可能出现的潜在信任问题。 Feeling despondent happens to everyone. When it does, you might want to try one of these methods and see if it works for you. We hope you'll be feeling as right as rain again in no time. 每个人都会有感到沮丧的时候。当它发生时时，不妨试试这些方法，看看是否对你有用。我们希望你很快就能恢复如初。 词汇表 ratio [ˈreɪʃiəʊ] 比率，比例 depression 抑郁症 down in the dumps 情绪低落 chronically depress ['krɒnɪkli] 长期抑郁的 anti-depressant [dɪ'pres(ə)nt] 抗抑郁药 lift/brighten your mood 改善你的情绪 dejected [dɪˈdʒektɪd] 沮丧的，情绪低落的 last resort [rɪˈzɔː(r)t] 最后手段（不得已才采取的措施） feel blue 闷闷不乐，感到忧郁 melancholy [ˈmelənkəli] 抑郁，忧郁 medication [ˌmedɪˈkeɪʃ(ə)n] 药物（治疗） companionship [kəmˈpænjənʃɪp] 友谊，情谊，陪伴 immersion [ɪˈmɜː(r)ʃ(ə)n] 沉浸，浸泡 low spirits 气馁，情绪低落 altruism [ˈæltruˌɪz(ə)m] 利他主义，无私 a packet of crisps [krɪsp] 一包薯片 uplift [ˈʌplɪft] 鼓舞，振奋 coping strategy 应对策略 therapeutic approach [ˌθerəˈpjuːtɪk] 治疗方法 conversational 谈话式的，交谈的 despondent [dɪˈspɒndənt] 沮丧的，苦恼的 as right as rain 一切正常，恢复（健康） 🌟 pdf版见公众号【琐简英语】，回复"1"可进【打卡交流群】

The Loveliest People in the World Who are the loveliest people in the world? They're not the famous ones or the respected ones, the worthy ones and the powerful ones. They are the ones you haven't really heard of who long ago shed their pride, who can tell you frankly how lonely and sad they are, who can face their self-hatred and accept their regrets. 谁是世界上最可爱的人？他们不是那些有名的或者受人尊敬的，有价值的或者有权势的人。他们是你没有真正听说过的人，他们很久以前就放下了他们的骄傲，他们可以坦率地告诉你他们有多孤独和悲伤，他们可以面对他们的自我厌恶，接受自己的遗憾。 They aren't just unhappy (there are plenty of boring and frightening ways to be that); they've come to an optimal perspective on their unhappiness. You could tell them about the strangest, oddest, most lamentable things about you and know that they understood it all at once from the inside. There are no follies around sex or status, love or money that they aren't fully acquainted with. 他们不仅仅是不快乐（乏味和可怕的不快乐方式有很多）；他们已经对他们的不快乐有了最佳的看法。你可以告诉他们关于你的最奇怪、最古怪、最可悲的事情，并且知道他们立刻就能从内心深处理解这一切。他们熟知性、地位、爱情或金钱周围的愚蠢行为。 They want to get to the howl inside you because they are so familiar with the howl inside them. They aren't remotely attached to seeming sane; they long ago ceased attempting to appear normal. They know that life is mostly pain, mystery and error – and they'll never try to persuade you otherwise. They will never be so mean as to try to cheer you up. 他们想要触及你内心深处的嚎叫，因为他们对自己内心深处的嚎叫非常熟悉。他们一点也不追求表面的理智；他们早已放弃试图表现得正常。他们知道生活大多是痛苦、神秘和错误——他们永远不会反过来试图说服你。他们绝不会刻薄到试图让你振作起来。 They can be trusted because they have had the courage to fathom their full propensities to cowardice and corruption. They don't give a jot about your reputation – because they know enough about what people in general are like. They combine a thorough misanthropy for the group with a deep love and tenderness for the individual. They've been through their obsessions with love, public esteem, career triumph and positivism – and they've come out the other side. 他们值得信任，因为他们有勇气去深入了解自己内心的懦弱和堕落倾向。他们对你的名声毫不在意——因为他们深知一般人是什么样的。他们对群体持有彻底的厌世，但对个体却有着深深的爱和温柔。他们经历了对爱情、公众认可、事业成功和积极性的痴迷，但他们却站在了另一边。 They can let their humour get very dark, because the gap between their hopes and their experience is so wide. They've gone into the weirdest bits of themselves and will therefore understand the oddest bits about you. They don't expect life as a whole to go right and, against a backdrop of despair, they can laugh with exceptional richness and glee. 他们可以让自己的幽默变得非常黑暗，因为他们的希望与他们的经历之间的差距是如此之大。他们已经深入探索到了自己最奇怪的部分，因此也会理解你身上最奇怪的部分。他们并不指望生活会一帆风顺，而在绝望的背景下，他们却能笑得异常灿烂和开心。 These are the sort of people you want in the prison cell or on the way to the scaffold, in the trenches or in the bed next to you on the cancer ward. These are the kinds of people we need so many more of in our lives – and should try so hard to be for others. 这些人是你希望在监狱牢房里或走向绞刑架的路上，战壕中，或者在你癌症病房隔壁病床上的人。这些人是我们生活中需要更多，并且我们也应该努力成为别人生命中的那种人。 词汇表 respected [rɪˈspektɪd] 受尊敬的 shed [ʃed] 放下，摆脱，去除 frankly ['fræŋkli] 坦率地，直率地 self-hatred [ˈheɪtrɪd] 自我厌恶，自我憎恨 optimal [ˈɒptɪm(ə)l] 最理想的，最好的，最佳的 lamentable [ˈlæməntəb(ə)l] 可悲的，使人惋惜的 folly [ˈfɒli] 荒唐事，愚蠢的行为 be acquainted with [əˈkweɪntɪd] 熟悉，了解 howl [haʊl] 嚎叫，怒吼 not remotely 一点也不 be attached to 认为有重要性（或意义、价值、分量等） sane [seɪn] 精神健全的，理智的 cease doing [siːs] 停止，结束 fathom ['fæðəm] 理解，彻底了解，弄清 propensity [prəˈpensəti] 倾向，习性，嗜好 cowardice [ˈkaʊə(r)dɪs] 懦弱，惧怕，胆小 give a jot about [dʒɒt] 毫不在意 misanthropy [mɪs'ænθrəpi] 愤世嫉俗，厌恶人类，厌世 tenderness ['tendənɪs] 温柔，柔和 obsession [əb'seʃ(ə)n] 痴迷；困扰 public esteem [ɪˈstiːm] 公众敬重，公众认可 career triumph [ˈtraɪʌmf] 事业成功 positivism [ˈpɒzətɪvˌɪz(ə)m] 积极性；实证主义 gap [ɡæp] 差距，间隙 despair [dɪˈspeə(r)] 绝望，失去希望 exceptional richness and glee [ɡliː]（笑得）异常灿烂高兴 prison cell [sel] 牢房，监狱 scaffold [ˈskæfəʊld] 绞刑架；脚手架 trench [trentʃ] 战壕，壕沟 ward [wɔː(r)d] 病房，病室 ☆pdf和视频版见公众号【琐简英语】，回复"1"可进入【打卡交流群】

Saving water in the driest place on Earth We all know how horrible it feels to be thirsty. Human bodies need around 3 litres of water a day, and thankfully most of us can just turn on the kitchen tap to get clean drinking water. But globally, over two billion people, around a quarter of the world's population, live in water stressed countries, where access to water for drinking, cooking, and washing is not guaranteed. What's more, water is also needed to grow food and that's getting harder due to droughts which are increasing with climate change. In this programme, we'll visit farmers in one of the driest places on Earth – Yuma in the USA - where a new technology involving liquid clay is helping farmers grow fruit and vegetables in the desert. And, as usual, we'll be learning some useful new vocabulary too. But first I have a question for you, Neil. Everyone knows that plants need sunlight and water to grow, but soil is just as important. One of the most useful soils is clay, a dense, smooth soil which is very fertile but sticky. Clay has been used in agriculture for thousands of years, but what is its more modern use? Is clay good for: a) curing headaches? b) digesting food? or, c) smoothing face skin? Hmm, I think clay can be used to smooth the skin on people's faces. OK, Neil. We'll find out if that's the correct answer later. Lack of water and farming are closely connected. Agriculture uses a massive 70% of the world's fresh water supply, so ways to use water more efficiently are much needed. Ole Sivertsen's company, Desert Control, works with date farmers in Yuma, an area on the border of California and Mexico. One of the hottest places on Earth, Yuma has been experiencing its worst drought in 500 years, forcing farmers to pump water from rivers to grow their date palm trees. Fortunately, Ole's team have created a liquid that, they say, can turn the sandy desert soil into a sponge which holds water and nutrients. Here, he explains his invention to Anthony Wallace, reporter for BBC World Service programme, People Fixing the World: To understand how it works we need to look at the difference between sandy soil and clay soil. Sandy desert soil has a lot of gaps in it so water drains through it quickly, making it hard for plants to establish the root system in the ground. But clay soil is made up of much smaller particles that cling together and naturally stop water from escaping. It creates the habitat for the soil microbiology to also start to develop and evolve, so it's kind of a kick-start as well to nature's natural processes. The problem with sandy soil is that it drains water. If you drain something, you remove the liquid from it. Clay soil, on the other hand, is made of smaller particles which cling, or stick together tightly, and hold water, helping plants grow. Ole makes a liquid by mixing clay and water which changes the soil composition and kick-starts the growth of his trees – the liquid makes the trees start growing more quickly. Liquid clay technology is still new, and costing around 2,000 dollars an acre, it's not cheap. But Ole claims his technique halves the amount of water needed to grow fruit trees, and that most farmers will make back their investment within two years. Ole's claims sound too good to be true. But are there downsides to interfering with nature in this way? Presenters, Myra Anubi and Anthony Wallace, discussed this question for BBC World Service's, People Fixing the World: Anthony, I'm still left wondering, right… when you manipulate soil like this, could you be causing problems down the line? --Yeah, I think anytime that there's a new technology where you are, like you said, manipulating nature only time will tell what the long-term effects of that will be… but Ole did stress that their liquid clay does not use any chemicals - only clay, air and water. Ole's liquid clay involves manipulating soil – using and controlling it skilfully to achieve some result. Myra worries that when people do this, they could create problems down the line – at some unspecified point in the future. In fact, only time will tell if liquid clay is a long-term solution to the problem of water scarcity. The phrase, only time will tell, means that the result of something happening now will not be known until the future. Something we can know though, is the answer to my question, Neil. --Yes, you asked about a modern use for clay, and I guessed it was for smoothing facial skin. Which was… the correct answer! A clay mask, also called a mud pack, is used to smooth the skin on your face. 字数限制，翻译以及pdf版见公众号【琐简英语】，回复"1"可进【打卡交流群】

Five ways to stop getting distracted | BBC Ideas Do you ever find yourself...Do you ever find yourself trying to concentrate and you can't seem to focus? Why are we so distracted these days? And is technology the root cause of the problem, or is there something deeper going on? My name is Nir Eyal, and I've spent the last five years researching and writing about the deeper psychology of distraction. 你是否发现自己......你是否发现自己想集中精力，却似乎无法集中？为什么我们如今如此分心？科技是问题的根源，还是有更深层次的原因？我叫尼尔·埃亚尔，在过去的五年里，我一直在研究和撰写关于分心的深层心理学的内容。 When I found myself struggling with distraction, I decided to do what many people advise and got rid of the distracting technology. I got myself a flip-phone without any apps. All it did was phone calls and text messages. Then I got a word processor from the 1990s without any sort of internet connection. Unfortunately I found I still got distracted. I'd start reading a book from my bookshelf. I'd tidy up my desk. I'd take out the trash even -just to avoid the thing that I didn't want to do. I had only focused on the external triggers -the pings and dings that were leading me towards distraction. 当我发现自己在分心的问题上挣扎时，我决定像很多人建议的那样来摆脱让人分心的科技。我给自己买了一部没有任何应用程序的翻盖手机。 它只能打电话和发短信。后来，我又买了一个上世纪 90 年代的文字处理器，没有任何网络连接。不幸的是，我发现自己还是会分心。我会从书架上找本书来读。我会整理我的桌子。我甚至会去倒垃圾——只是为了逃避我不想做的事情。我只关注外部触发因素——那些让我分心的叮咚声。 What I hadn't focused on, and what turns out to be a much more common source of distraction, are the internal triggers -the uncomfortable emotional states that we seek to escape. When we're lonely, we check Facebook. When we're uncertain, we google. When we're bored, we check the news, stocks prices, sports scores -anything to not feel these uncomfortable sensations that we're not ready to experience. Here are a few techniques I discovered in my research that could help us stay on track. 1. Plan your day, but not with a to-do list) First what you want to do is to make sure you plan your day. Two-thirds of people don't keep any sort of calendar, any kind of schedule in their day. Well the fact of the matter is if you don't plan your day, somebody is going to plan it for you. Many of us believe in this myth of the to-do list. I used to think that just by writing things down they'd get done. But of course I'd go from day to day to day recycling the bottom half of my to-do list because I wasn't making time to do those tasks. So the best place to start is not with the output of what you want to get done every day, but with the input of how much time you have to devote to every task. 2. Use social media and email at set times So distraction has many consequences. One of them is that we find that when someone is interrupted during a task, it can take up to 20 minutes for them to refocus on what they were doing. Many times we don't even realise how much worse our output is when we...So check email in one solid block. If you enjoy using social media that's great, but make time for it in your day so it's not something you're only using every time you feel bored or lonely. 3. Surf the urge Researchers have found that surfing the urge is an effective way to master our internal triggers. In a smoking cessation study, researchers found that when they taught smokers how to notice the sensation and be mindful of what they were experiencing, they became much more likely to stop smoking. By surfing the urge and noticing what it is that we're experiencing and allowing that sensation to crest and then subside -kind of like how a surfer might surf a wave -we allow that emotion, that uncomfortable internal trigger, to crest and then pass. 4. Beware of "liminal moments" The next thing that we want to do is be careful of liminal moments. Liminal moments are these periods of time when we are transitioning from one task to the other. So for example if you start checking your email on the way back from a meeting and you're finally at your desk and you keep checking your email instead of getting to the task at hand, well now that liminal moment has turned into a distraction. So be careful of those times when you're transitioning from one task to the next. 5. Remember you're not powerless A study of alcoholics found that the number one determinant of whether someone would stay sober after a rehabilitation programme was not their level of physical dependency, it wasn't what was happening in their body, in fact it was what was happening in their minds. The people who were most likely to stay sober were those who believed they had the power to stop. So when we think that technology is hijacking our brains or it's addicting everyone, we are making it more likely that we won't be able to put technology distractions in their place. So don't believe this lie that there's nothing we can do. Clearly there's so much we can do to help make sure that we get the best out of these products without letting them get the best of us. 🌟字数限制，完整翻译、 视频版和pdf版见公众号【琐简英语】，回复"1"可进【打卡交流群】

The Hidden Power of Rainforest Decomposers BBC Earth｜Tropical Worlds｜The Green Planet Now a new battle begins, one to claim the tree's dead body and the vast amount of nutrients that it contains. It's a battle that is fought throughout the natural world, involving a group of organisms that we rarely notice. 现在一场新的战斗开始了，一场争夺死树的躯干和它所含的大量营养的战斗。这是一场遍及自然界的战斗，涉及一群我们很少注意到的生物。 Here, on the floor of a tropical rainforest, it's dark, it's humid and it's hot - ideal conditions for fungi. We normally think of fungi as things like this. Mushrooms of one kind or another. But these are just the fruiting bodies. They exist for most of the time hidden in the leaf litter and the earth as a network of fine white threads. 这里，在热带雨林的地面上，又黑又湿又热——这是真菌的理想生存环境。我们通常认为真菌像这样的东西。各种各样的蘑菇。但这些只是子实体。它们大部分时间隐藏在落叶层和土壤中，以白色细线组成的网络存在。 The threads of competing fungi envelop their victim's body, releasing enzymes which digest the tree's tissues and unlock the nutrients within. There are a million or so different species of fungi in the tropics. Some feed on dead plants. Others eat them alive. And some reveal their existence in an eerily beautiful way. 竞争性真菌的线状体包裹着它们的猎物，释放酶来消化树木的组织并释放其中的营养。热带地区大约有一百万种不同种类的真菌。有些以枯死的植物为食。有些则以活植物为食。有些以一种奇异而美丽的方式展示了它们的存在。 In Africa, in the Congo, this is known as chimpanzee fire. The mysterious bioluminescent glow becomes brighter as the fungus digests the tree. When fungi have fed sufficiently, they develop their reproductive organs. 在非洲的刚果，这被称为“黑猩猩之火”。随着真菌分解树木，这种神秘的生物荧光变得更加明亮。当真菌得到足够的养分时，它们就会发育出生殖器官。 Each can produce literally billions of spores, the tiny particles that carry the species' genetic blueprint. Each spore like this has the potential to kill a tree. The spores are so light they can be carried by the slightest air currents. At least a billion float above every square metre of rainforest. 每一个都能产生数十亿个孢子，这些微小的颗粒携带着物种的基因蓝图。每一个这样的孢子都有可能杀死一棵树。孢子很轻，即使是最轻微的气流也能携带它们。每平方米雨林上至少有十亿个狍子漂浮着。 Recently, it has been discovered that these spores do far more than just bring death and decay. They are, in fact, at the very centre of the rainforest's life support system. High in the humid air, the spores combine with molecules of water. 最近，人们发现这些孢子带来的不仅仅是死亡和腐烂。事实上，它们是雨林生命维持系统的中心。在潮湿的高空空气中，孢子与水分子结合。 Gradually, they collect into droplets, which, when they are heavy enough, fall as rain. Over two-and-a-half metres of rain falls every year in a rainforest. And in the centre of almost every raindrop, there is a fungal spore. 它们逐渐聚集成水滴，当它们足够重时，就会以雨的形式落下。雨林每年的降雨量超过2.5米。在几乎每个雨滴的中心，都有一个真菌孢子。 词汇表 claim 争夺，夺走 vast amount [vɑːst] 大量 nutrient [ˈnjuːtrɪənt] 营养物质 tropical rainforest [ˈtrɒpɪkəl ˈreɪnfɒrɪst] 热带雨林 humid [ˈhjuːmɪd] 潮湿的 fungi / fungus [ˈfʌŋɡaɪ] ['fʌŋɡəs] 真菌，菌类 fruiting bodies [ˈfruːtɪŋ ˈbɒdiz] 子实体：真菌和其他一些生物体产生孢子的结构 leaf litter [ˈlɪtə(r)] 落叶层，落叶堆 thread [θrɛd] 线，细丝 envelop [ɪnˈveləp] 包住，覆盖 enzyme [ˈenzaɪm] 酶 digest [daɪˈdʒest] 分解，消化 tissue [ˈtɪʃuː] （动植物的细胞）组织 unlock [ʌnˈlɒk] 释放，解锁 eerily [ˈɪərɪli] 奇异地，怪诞地 Congo [ˈkɒŋɡəʊ] 刚果 chimpanzee fire [ˌtʃɪmpænˈziː ] 黑猩猩之火（由某些腐朽木材中的真菌产生的生物发光现象） bioluminescent [baɪə'lu:mɪnsnt] 生物性发光的，生物荧光的 sufficiently [səˈfɪʃəntli] 足够地，充分地 reproductive organ [ˌriprəˈdʌktɪv ˈɔːɡən] 生殖器官 fungal spore ['fʌŋɡ(ə)l] [spɔː] 真菌孢子：真菌生殖和传播的微小结构，通常在空气中传播 tiny particles [ˈtaɪni ˈpɑːtɪkəlz] 微小颗粒 genetic blueprint [dʒəˈnetɪk ˈbluːprɪnt] 基因蓝图：指一个生物体的基因组成，包括其遗传信息和特征。 air currents [ˈeə ˈkʌrənts] 气流 decay [dɪ'keɪ] 腐烂，腐朽 life support system 生命维持系统 molecules of water [ˈmɒlɪkjuːlz] 水分子 droplet [ˈdrɒplɪt] 小滴，微滴 raindrop [ˈreɪndrɒp] 雨滴，雨点 🌟 视频版和pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

Ageism in the workplace The number of older people in the workplace – defined as aged 50 or over – is now at a record high of more than 10 million, but the opportunities available to them may not be matching their ambition. 英国对高龄工作者的定义是年龄在五十岁或以上，该群体人数现已创下历史新高，达一千多万人，但他们却可能没有足够的机会来实现自己的志向。 This survey by the Centre for Ageing Better, found that one in seven workers aged over 50 believe they've been turned down for a job because of their age. One in three thought they'd been offered less training and that younger employees had benefitted more from structured career progression. And nearly a fifth had either hidden or considered hiding their true age in order to get a new job. 这项由英国老年扶助中心开展的调查发现，每七名年龄超过五十岁的工作者中就有一人曾因年龄大而失去了工作机会，每三人当中就有一人认为他们接受的培训较少，而年轻职员们从系统化的职业发展制度中获益更多。还有近二成的人会为了找到新工作而隐瞒或被认为隐瞒了其真实年龄。 With the employment rate at a near-record high, the report warns that businesses that disregard older workers could face a labour and skill shortage - as experienced staff depart, leaving too few younger candidates to replace them. 在就业率接近历史最高水平的形势下，该报告警示说，那些无视年长工作者的公司可能会面临劳动力和技能短缺，因为富有经验的员工离职后，可以接替其岗位的年轻候补人数太少。 词汇表 Centre for Ageing Better 老年扶助中心：一个致力于改善老年人生活的组织。 a record high 历史新高 match 达到，比得上 ambition 志向，抱负 turn down 拒绝 structured 系统化的，结构化的 career progression 职业发展 employment rate 就业率 disregard 忽视，无视 labour and skill shortage 劳动力和技能短缺 experienced staff 经验丰富的员工 depart 离开，离职 candidates 候选人，候补 🌟 pdf版见公众号【琐简英语】，回复"1"可进【打卡交流群】

Is binge-watching the new addiction? Have you ever loved a TV show? I mean really loved it. Like, you can't wait to get to work to talk about it loved it? What about the cliffhanger? That's the unresolved situation at the end of the episode which makes you want to watch the next one. But, when will the next one be? 你有没有喜欢过一部电视剧？我的意思是，真的喜欢。就像，你迫不及待地去上班，就为了和人谈论它的那种喜欢。那什么是悬念呢？那就是一集结束时未解决的情况，让你想要看下一集。但是，下一集什么时候会播出呢？ In the past, viewers had to wait up to a week for the next episode of their favourite shows. What agony! But, that's not the case any more. And hand in hand with that comes a, possibly dangerous, growing social trend. We speak of binge-watching. 过去，观众需要等待长达一周的时间才能看到他们喜爱的节目的下一集。真是让人煎熬！但是，现在情况不同了。与此同时，一种可能是危险的、日益增长的社会趋势也随之而来。我们说的就是“刷剧”。 Binge-watching is when a person watches more than one episode of a show in quick succession. With developments in the speed and connectivity of the internet, increases in technology and the rise of on-demand entertainment companies, people can now have their favourite shows streamed directly to their television at their convenience. “刷剧”是指一个人连续看一集以上的电视节目。随着互联网速度和连接性的发展，技术的进步和点播娱乐公司的兴起，人们现在可以根据自己的方便，直接在电视上观看他们最喜欢的节目。 This behaviour is nothing new. In fact, 'binge-watching' has been officially listed in dictionaries since 2015. The entertainment companies recognise this behaviour and many take steps to encourage it. Often, instead of releasing each episode on a week-by-week basis, an entire series will become available concurrently. Once the episode finishes, many platforms will display pop-ups with 'you might like' suggestions, or will automatically play the next episode. 这种行为并不新鲜。事实上，“刷剧”早在 2015 年就被正式列入字典。娱乐公司认识到了这种行为，因此许多公司采取了鼓励措施。通常情况下，整个系列将会同时推出，而不是每周一集。剧集播完之后，许多平台会显示带有“您可能会喜欢”建议的弹窗，或者自动播放下一集。 However, this wondrous gift may in fact be a poisoned chalice. Recent research from British media watchdog Ofcom suggests that this behaviour may have become a hindrance. Out of the more than half of British adults who watch more than one episode of a show back-to-back, almost a third have admitted missing sleep or becoming tired as a result; and one quarter have neglected their household chores. Next we'll be missing work! 然而，这份奇妙的礼物实际上可能是一杯金盏毒酒。英国媒体监管机构通信管理局(Ofcom)的最新研究表明，这种行为可能已经成为一种阻碍。在连续观看一集以上节目的达半数以上英国成年人中，近三分之一的人承认因此耽误了睡眠或变得疲倦；四分之一的人忽视了家务。接下来，我们可能会开始缺勤工作！ Bingeing has other connections – binge eating, binge drinking and binge smoking. All of which are often associated with compulsive behaviour, a lack of control and a possible route to addiction. Lindsey Fussell, consumer group director at Ofcom, said: "The days of waiting a week for the next episode are largely gone, with people finding it hard to resist watching multiple episodes around the house or on the move." If people find binge-watching hard to resist, coupled with the fact that it has shown to lead to negligence in many, are we witnessing the birth of a new type of addiction? 无节制行为还有其他联系——暴食、酗酒和狂吸烟。所有这些通常都与强迫行为、缺乏控制和可能的成瘾途径有关。英国通信管理局(Ofcom)消费者团体主任林赛·福塞尔(Lindsey Fussell)表示：“等待一周观看下一集的日子基本上已经一去不复返了，人们发现很难抗拒在家里或在旅途中观看多集的诱惑。”如果人们很难抗拒“刷剧”的诱惑，并且这种行为已被证明会导致许多人的疏忽，那么我们是否正在见证一种新型成瘾行为的诞生？ The myriad of information and entertainment that television and online media can bring us is, many would say, a good thing. It offers us opportunities to better understand the world we live in, educate ourselves and enjoy much needed downtime. However, like any behaviour done to excess, it can become dangerous. And when the activity begins to bleed into other areas, causing us to stop functioning – then it becomes a problem. So, what's the answer? Moderation! Neither a tiny amount, nor too much. After all, as the old proverb says… a little of what you fancy does you good. 许多人都会说，电视和网络媒体能为我们带来无数的信息和娱乐，这是一件好事。它让我们有机会更好地了解我们生活的世界，进行自我教育，享受必要的休闲时光。然而，就像任何过度的行为一样，它也会变得危险。当这种活动开始渗入其他领域，导致我们无法正常运作时，它就成了一个问题。那么，答案是什么呢？适度！既不能太少，也不能太多。毕竟，正如那句古老的谚语所说的，偶尔来点你喜欢的东西，对你有好处。 词汇表 cliffhanger（故事）悬念，扣人心弦的部分 unresolved 未解决的 agony 煎熬、痛苦 binge-watching 刷剧，狂看剧集 in quick succession 紧接着，接连不断地 on-demand 按需的，可点播的 stream 在线收看 concurrently 同时地 pop-ups 弹出式广告 wondrous 绝妙的，美好的 poisoned chalice “金盏毒酒”，指外表诱人实则有害的事物 watchdog 监督机构 Ofcom 英国通信管理局 hindrance 妨碍，阻碍 back-to-back 一集接一集地 household chores 家务事 compulsive 强迫性的 resist 忍住，抗拒 binge eating, binge drinking, binge smoking 暴饮暴食，酗酒，狂吸烟 negligence 疏忽 myriad 数不胜数，无数的 downtime 休息时间 bleed 波及，干扰 moderation 节制，适度 proverb 谚语，格言 🌟 pdf版见公众号【琐简英语】，回复"1"可进【打卡交流群】