How 'tapping therapy' could help calm your mind There is a simple therapy that could ease anxiety, stress, and reduce the impact of traumatic memories. It's called Emotional Freedom Technique, or EFT for short, and involves using your own fingers to tap pressure points in your body. And while it sounds a bit like pseudoscience, it actually combines some well-established techniques, such as cognitive behavioural therapy and acupuncture. Numerous studies have now found that tapping specific pressure points can help with mental health, including anxiety, depression and post-traumatic stress disorder. Tapping combines the sensations we feel in our body with what we feel in our minds, our emotions. If we can pinpoint exactly where in the body we're feeling anxious, tapping can help us to understand and hopefully even change that emotion. Here's how it works. It helps reduce the stress hormone cortisol, reduce pain, and it could even cause epigenetic changes in genes linked to stress. Researchers think it works because it helps to stimulate the body to release beneficial chemicals. When you feel well, but have a history of anxiety, it can be useful as a preventative measure too, which can train your body to anticipate feeling calmer. You can tap the parts of the body where you feel anxious, Perhaps it's your brain, or stomach, or the top of your head or neck. In a therapy session, you might be encouraged to first describe a traumatic event, then combine tapping with some positive words of encouragement or self-acceptance, so that the bodily sensations that come from tapping become associated with a positive mindset. Saying statements such as, even though I'm feeling anxious, I deeply accept myself while tapping, can reframe anxiety into a state of acceptance. You can tweak the statement to whatever applies best to you and feels especially challenging right now. Doing so helps us to safely process any anxiety that's been building up. It could also create new brain connections as well as regulate our nervous system into a state of greater calm as we continue to experience a positive relationship between the mind and body. 词汇表 tapping therapy [ˈtæpɪŋ ˈθerəpi] 敲击疗法（通过敲击身体部位来缓解心理压力的疗法） Emotional Freedom Technique (EFT) 情绪释放疗法（一种结合身体敲击和心理调适的疗法） tap [tæp] 轻敲，敲击，轻拍 pressure point 压力点，穴位；血压点 pseudoscience [ˌsjuːdəʊˈsaɪəns] 伪科学 well-established [ˌwel ɪˈstæblɪʃt] 确立的，成熟的 cognitive behavioural therapy [ˈkɒɡnətɪv bɪˈheɪvjərəl ˈθerəpi] 认知行为疗法 acupuncture [ˈækjupʌŋktʃə(r)] 针灸，针刺疗法 post-traumatic stress disorder [ˌpəʊst trɔːˈmætɪk stres dɪsˈɔːdə(r)] 创伤后应激障碍（PTSD） sensation [senˈseɪʃn] 感觉，感受 pinpoint [ˈpɪnpɔɪnt] 准确找出，精确确定 cortisol [ˈkɔːtɪsɒl] 皮质醇（一种压力激素） epigenetic [ˌepɪdʒəˈnetɪk] 表观遗传的 gene [dʒiːn] 基因 preventative [prɪˈventətɪv] 预防性的，预防的 anticipate [ænˈtɪsɪpeɪt] 预期，提前准备 self-acceptance [ˌself əkˈseptəns] 自我接纳 reframe [ˌriːˈfreɪm] 重新定义，重新构建 💡 翻译和pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

Why sad music heals our hearts What would life be like without music? Songs and tunes fill our lives, affecting our emotions, bringing back memories and sometimes making us dance. There is a song for everyone and for every occasion, but it seems that it's sad music that moves us most. Sad music certainly does its job in making us depressed, emotional, and causing us to sob – it's something we might listen to after a break-up, for example. And a recent study has shown why some people are hooked on sad music. Professor David Huron from Ohio State University conducted the research and looked at the difference between people who love to listen to sad music and those who can't stand it. He told the BBC radio programme The Why Factor that it comes down to a natural hormone called prolactin. He says: "as you might have guessed from the name, it's associated with 'lactation' from breast-feeding. When people cry, they also release prolactin. And, there are circumstances in which prolactin seems to have this comforting effect." It seems that people who like sad music are maybe getting too much prolactin, or more than is normal, and when they hear sad, downbeat music, it gives them a good feeling. But if prolactin isn't released, or there isn't enough of it, some people find that sad sounds don't help to cheer them up. Previous research by Durham University has also suggested that listening to sad music can trigger pain and sadness; but it can also provide comfort and even enjoyment. A high number of people they surveyed were cheered up by listening to supposedly sad songs. Though the feeling may not be exactly the same as happiness, it may be the ability to cope with the sadness that gives the feeling of comfort. So, reacting to sad music on the radio may have nothing to do with the melancholic sound of a string quartet or a singer who's got the blues, but rather a natural chemical reaction taking place in our bodies. Maybe that explanation is music to your ears if you're wondering why you've be listening to Adele on repeat! 词汇表 tune [tjuːn] 曲调，旋律 move [muːv] 打动，触动（情感） depressed [dɪˈprest] 情绪低落的，沮丧的 sob [sɒb] 抽泣，呜咽 be hooked on [hʊkt] 对…上瘾，着迷于 come down to 归结为，本质上是 hormone [ˈhɔːməʊn] 荷尔蒙，激素 prolactin [prəʊˈlæktɪn] 催乳素 lactation [lækˈteɪʃn] 泌乳，哺乳 breast-feeding [ˈbrest fiːdɪŋ] 母乳喂养，哺乳 comforting [ˈkʌmfətɪŋ] 令人安慰的，使人宽心的 downbeat [ˈdaʊnbiːt] 低调的，悲观的 supposedly [səˈpəʊzɪdli] 据称，据说 melancholic [ˌmelənˈkɒlɪk] 忧郁的，悲伤的 string quartet [strɪŋ kwɔːˈtet] 弦乐四重奏 the blues [bluːz] 蓝调音乐；忧郁，沮丧 music to your ears 好消息，中听的话 on repeat [rɪˈpiːt] （音乐、视频等）循环播放 📖 翻译、pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

Why do we experience revenge bedtime procrastination? Ever find yourself staying up late, not because you're tired, but because you didn't get enough free time during the day? Maybe you're doom-scrolling, binge-watching, or doing anything to reclaim a sense of control before bed. If so, you might be experiencing revenge bedtime procrastination. Coined in 2014 by researchers at Utrecht University, the term describes people who sacrifice sleep to regain autonomy in their lives. When the day feels out of their control, they push back bedtime in defiance, even at the cost of their well-being. Why do we reclaim free time at night instead of during the day? According to clinical psychologist Marion Blick, this behaviour traces back to China, where employees working under their intense 9-9-6 schedule, 9am to 9pm, six days a week, had no choice but to carve out leisure time late at night. But it's not just overworked professionals. A 2019 Polish study published in PLOS One found that students, and women in particular, are more prone to this habit due to having less discretionary time during the day. When your schedule is packed, night time becomes the only window for personal enjoyment, even if it means paying the price the next morning. And why is this a problem? Doctors will tell you over and over again, sleep isn't optional. When you consistently cut back on rest, consequences add up. Chronic fatigue, poor concentration, irritability and increased stress are just the beginning. Over time, sleep deprivation can lead to more serious health issues, including anxiety, depression, a weakened immune system, cardiovascular disease and even obesity. How can you break the cycle without falling into the work-eat-sleep routine? Start by setting a regular bedtime and sticking to it. Knowing how much time you have before bed helps you manage your evening better. However, avoiding sleep procrastination isn't just about bedtime. One key solution is making space for small breaks during the day so you don't feel the need to steal back time at night. And then there's the biggest culprit. Screens. The HuffPost warns that while we may start out watching or scrolling to unwind, the effect is often the opposite. Excessive screen time raises stress levels and delays sleep even further. Finally, listen to your body. Itchy eyes, a heavy neck, yawning or suddenly feeling cold. These are all signs that your body is ready for rest. So next time you're tempted to start another episode or scroll just a little longer, ask yourself, is it really worth the revenge? There you have it. 词汇表 doom-scrolling [duːm ˈskrəʊlɪŋ] 无休止地刷手机（常指浏览负面新闻或信息） binge-watching [ˈbɪndʒ ˌwɒtʃɪŋ] 刷剧，狂看 reclaim [rɪˈkleɪm] 重新获得，收回，取回 revenge bedtime procrastination [rɪˈvendʒ ˈbedtaɪm prəˌkræstɪˈneɪʃn] 报复性熬夜，报复性睡眠拖延症（指因白天缺乏自由时间而反抗性地推迟睡觉的行为） coin [kɔɪn] 创造（新词），首次使用 regain autonomy [rɪˈɡeɪn ɔːˈtɒnəmi] 重新获得自主权，夺回自主权 push back 推迟，延迟 defiance [dɪˈfaɪəns] 反抗，违抗；蔑视 9-9-6 schedule 996工作制（早上9点到晚上9点，一周6天） carve out [kɑːv] 挤出（时间等），创造，凭努力获得 be prone to [prəʊn] 易于，有…倾向，容易遭受 discretionary time [dɪˈskreʃənəri] 自由支配时间，自主时间 packed [pækt] 挤满的，排满的（日程等） pay the price 付出代价 optional [ˈɒpʃənl] 可选择的，可有可无的，非强制的 consistently [kənˈsɪstəntli] 一贯地，持续地， chronic fatigue [ˈkrɒnɪk fəˈtiːɡ] 慢性疲劳（长期存在的持续性疲劳感） irritability [ˌɪrɪtəˈbɪləti] 易怒，烦躁 sleep deprivation [ˌdeprɪˈveɪʃn] 睡眠不足，缺觉 weakened immune system [ˈwiːkənd ɪˈmjuːn ˈsɪstəm] 免疫力下降 cardiovascular disease [ˌkɑːdiəʊˈvæskjələ(r) dɪˈziːz] 心血管疾病 obesity [əʊˈbiːsəti] 肥胖，肥胖症 make space for 为…腾出（时间或空间） culprit [ˈkʌlprɪt] 罪魁祸首，元凶 unwind [ˌʌnˈwaɪnd] 放松，休息；展开 itchy [ˈɪtʃi] 发痒的，瘙痒的 yawning [ˈjɔːnɪŋ] 打哈欠 🪴翻译和pdf见公众号【琐简英语】，回复"1"可进入【打卡交流群】

Boost Your Productivity, Embrace the 'Hard Stop' One reason why mountaineering can be so dangerous is because of the sunk cost fallacy. The idea that just because you've invested time and effort in something, that's reason enough to stick with it. Once you've traveled a long distance, it's easy to downplay obstacles like bad weather or slow progress. In 1996, eight people died during a trek to the top of Mount Everest. That's why mountaineers have started using stop rules to ensure they get home alive. For example, if we haven't made it to checkpoint D by 3 pm, we turn around, no matter what. Establishing terms like these, force them to override the emotions that arise in the heat of the moment. Personally, I won't be climbing the world's tallest mountain anytime soon. But, I do employ stop rules or hard stops throughout my work day. Having them in place boosts my productivity and keeps me focused on my goals. One strategy I recommend is time blocking. The process of blocking off time on your calendar to work on your most important projects. It saves you from a common trap of administrative creep which happens when innocent-looking tasks, such as responding to a message on Slack or quickly processing your email inbox, take much longer than expected. Before you know it, the best hours of your work day are gone. And you don't remember what you spent them on. When you start each day by blocking off time for at least one important task, two things happen. First, you activate Parkinson's law which states that work expands to fill the time available for its completion. You'll somehow find a way to get all the administrative stuff done in the time that remains. And second, your focus will improve. Planning your day makes it painfully clear just how little time you actually have. That's a good thing because you understand what's at stake. As a result, you take your time block seriously. You turn off notifications, close your office door, and focus on that one, most important task to get it done. Stock traders often set hard stop rules like if the stock price drops more than 10 percent, I'll sell immediately. This prevents the sunk cost bias from pushing them to hold on too long. It allows them to act fast and minimize losses by preventing a drawn-out analysis while prices drop. Our productivity can be like stock prices. We often keep telling ourselves that we'll improve tomorrow. But have no clear thresholds to trigger action. Hard stops help us focus on the work that matters and protects us from one of our biggest roadblocks ourselves. 词汇表 mountaineering [ˌmaʊntəˈnɪərɪŋ] 登山运动，登山 sunk cost fallacy [sʌŋk kɒst ˈfæləsi] 沉没成本谬误（因已投入成本而不愿放弃某项无益行动的不合理决策倾向） downplay [ˌdaʊnˈpleɪ] 淡化，贬低，对…轻描淡写 trek [trek] （徒步）长途跋涉，翻山越岭 Mount Everest [ˌmaʊnt ˈevərɪst] 珠穆朗玛峰（世界最高峰） checkpoint [ˈtʃekpɔɪnt] 检查站，检查点 override [ˌəʊvəˈraɪd] 压倒，推翻，不顾（情感、意愿等） in the heat of the moment 在一时激动下；在盛怒之下 stop rule / hard stop 止损规则/硬止损法（指预先设定的停止某项行动的明确标准或时间点） time blocking [taɪm ˈblɒkɪŋ] 时间块规划（在日程表中预留特定时间段处理特定任务的时间管理方法） block off 预留，划出 （时间等），封锁，隔断 administrative creep [ədˈmɪnɪstrətɪv kriːp] 行政事务蔓延（指琐碎行政任务逐渐占用过多时间的现象） innocent-looking [ˈɪnəsnt ˈlʊkɪŋ] 看起来无害的，外表单纯的 inbox [ˈɪnbɒks] （电子邮件的）收件箱 Parkinson's law [ˈpɑːkɪnsənz] 帕金森定律（指工作会自动膨胀，占满所有可用时间的现象） at stake [steɪk] 利害攸关，在危急关头 stock trader [stɒk ˈtreɪdə(r)] 股票交易员，证券交易人 minimize losses [ˈmɪnɪmaɪz ˈlɒsɪz] 最大限度减少损失，将损失降到最低 drawn-out [ˌdrɔːn ˈaʊt] 持续很久的，冗长的，延长的 threshold [ˈθreʃhəʊld] 阈值，界限，起点 roadblock [ˈrəʊdblɒk] 路障，障碍物 💡 翻译、视频和pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

Why Do We Second-Guess Our Past Decisions? The business of living can be complicated by a particularly exhausting habit: our tendency to question our judgements with the passage of time. What had originally seemed like a clear-cut and soundly-based decision can – after a few weeks or months – come under fresh scrutiny, and inspire intense doubt, regret, shame, insomnia and at points, hurried attempts to reverse a decision. For example, a few months ago, it seemed absolutely right to end our relationship. We had the partner's faults clearly in view and we were certain that these made any sensible plans for the future untenable. But now we're no longer so sure. We've been on a few dates and they didn't go too well. We've been by ourselves a lot and as we've been doing the laundry or walking around the park, we've started to remember how funny and clever, sweet and tender our ex could be. Or, last summer, we knew we didn't have a particularly good time at the beach side resort and vowed to stick to a cooler climate next time. But since then the weather has turned very cold and just recently, we're finding ourselves curious about returning south next year. Or we told ourselves that we were fully done with a particular career. But we've been reflecting on matters since and happened to bump into an old colleague last week – and are now wondering whether we shouldn't maybe make another attempt. Or a friend from university has suggested a meal. We found them rather self-centred and dull when we last saw them a decade ago, but they sounded sparky in their invitation and we've agreed to meet them for lunch near the station next week. In such instances, it can be useful to keep a broad principle in mind. The further away we stand from the moment when we took a decision, the more our judgement is likely to be clouded and corrupted. And this is because of a feature of our minds that – in most areas – serves us extremely well: our capacity to let go of pain. The very faculty that means we can effectively mourn the death of a pet or a loved one or get over a bankruptcy or endure a drop in income also means that we are likely to revise our views of an ex we worked very sensibly to eject from our lives or that will know within five minutes of remeeting an acquaintance that they are as maddening as they ever were. We pick apart and dissolve our judgements because we cannot keep a clear eye on the powerful incentives we come under to do so; because we don't notice how indigestible certain truths have become. We abdicate to doubt under intolerable, irrepressible degrees of loneliness and sadness, isolation and confusion. Of course, we're going to start to question our views of our ex's strengths and weaknesses after seven weekends substantially on our own being humiliated on dating apps. Of course, we won't remember our friend's dispiriting character when we would so love to have a flourishing social life. When we wake up and wonder if we have been unfair or hasty, the sternest, most reasonable part of us should know to grab the controls and ask whether a revision to our views is likely to be accurate or simply convenient. Despite all the pressures we are under to believe otherwise, we should place our faith in the wisdom of a well-worn dictum: trust what you knew then, not what you feel now. 词汇表 second-guess 质疑，重新判断，事后批评；猜测 with the passage of time 随着时间的推移 clear-cut [ˌklɪə(r) ˈkʌt] 明确的，清晰的 soundly-based [ˈsaʊndli beɪst] 有充分依据的，基础牢固的 scrutiny [ˈskruːtəni] 仔细检查，详细审查 inspire [ɪnˈspaɪə(r)] 引发，激起（某种情感或反应） insomnia [ɪnˈsɒmniə] 失眠（症） reverse [rɪˈvɜː(r)s] 推翻，撤销（决定等） untenable [ʌnˈtenəbl] 站不住脚的，难以维持的 tender [ˈtendə(r)] 温柔的，体贴的 beach side resort [rɪˈzɔːt] 海滨度假村 vow [vaʊ] 发誓，立誓；许愿 bump into [bʌmp] 偶遇，撞见 self-centred [ˌself ˈsentəd] 以自我为中心的，自私自利的 sparky [ˈspɑːki] 活泼的，有生气的 cloud [ klaʊd] 使模糊，蒙蔽（判断力等） corrupt [kəˈrʌpt] 破坏，损害（判断力、品行等） let go of 放下，放弃（对过去的执着） faculty [ˈfæklti] 能力，才能，官能 mourn [mɔːn] 哀悼，悲伤 bankruptcy [ˈbæŋkrʌptsi] 破产，倒闭；彻底失败 revise [rɪˈvaɪz] 改变，修正（观点、看法等） eject from [ɪˈdʒekt] 从…中驱逐，剔除 acquaintance [əˈkweɪntəns] 熟人，相识的人 maddening [ˈmædnɪŋ] 令人恼火的，使人发狂的 pick apart 拆开，撕碎；严厉批评，挑剔 dissolve [dɪˈzɒlv] （信念、关系等）瓦解，解除，溶解 keep a clear eye on 看清，清楚地认识到 incentive [ɪnˈsentɪv] 动机，诱因；刺激，激励 indigestible [ˌɪndɪˈdʒestəbl] 难以接受的；难以消化的 abdicate to [ˈæbdɪkeɪt] 屈服于，让位于 intolerable [ɪnˈtɒlərəbl] 难以忍受的，无法容忍的 irrepressible [ˌɪrɪˈpresəbl] 无法抑制的，难以控制的 substantially [səbˈstænʃəli] 大大地，相当程度地 dispiriting [dɪˈspɪrɪtɪŋ] 令人沮丧的，使人气馁的 flourishing [ˈflʌrɪʃɪŋ] 丰富的，繁荣的，兴旺的 hasty [ˈheɪsti] 仓促的，草率的 stern [stɜːn] 严厉的，严格的，坚定的 well-worn [ˌwel ˈwɔːn] 老生常谈的，陈旧的 dictum [ˈdɪktəm] 格言，箴言，警句 🏫翻译，视频和pdf见公众号【琐简英语】，回复"1"可进入【打卡交流群】

Should we eat less rice? Neil Hello. This is 6 Minute English from BBC Learning English. I'm Neil. Beth And I'm Beth. Neil, what type of foods do you often eat? Neil Well, basic things that fill me up – that's sort of bread, potatoes. Beth Well, food like this, which is regularly eaten by many people, is known as a staple. In Britain, bread is a popular staple, but for large parts of the world, there's another food which is number one: rice. Neil That's right. Over half the world's population eats rice as the staple food, especially in Asia. But rice is a very 'thirsty' crop which needs lots of water to grow, and this is becoming a problem because of droughts and flooding caused by climate change. Beth In this programme, we'll be hearing about a pioneering new technique helping farmers to grow rice in the face of a changing climate. As usual, we'll be learning some useful new words and phrases. Neil But first I have a question for you, Beth. Just now I mentioned that rice is a very 'thirsty' crop – so how much water is needed to grow one kilogram of rice? Is it: a) 1,000 to 3,000 litres? b) 3,000 to 5,000 litres? or, c) 5,000 to 7,000 litres? Beth I'm going to say c) 5,000 to 7,000 litres. Neil Well, we'll find out the correct answer at the end of the programme. Dr Yvonne Pinto is Director General of the International Rice Research Institute, or IRRI for short, based in the Philippines. Here she explains more about the global popularity of rice to BBC World Service programme, The Food Chain: Dr Yvonne Pinto Between 50 and 56 percent of the world's population rely on rice as the principal staple. Now, that's roughly about four billion people, and it is one of those commodities that is grown really extensively, particularly in South Asia and Southeast Asia. But increasingly the appetite for it is growing in continents like Africa, and of course there are also Latin American and European rice varieties. Beth Rice is a commodity, a produce that can be bought and sold. Like other crops, rice has varieties – different types, for example brown rice, long-grained rice or basmati. Much of the research into rice today is focused on making new varieties that can adapt to the changing environment and grow in conditions of either too much or too little water. Neil Over half the world's population eats rice and there's a growing demand in Africa and Europe too, so clearly there's an appetite, a strong desire, for rice worldwide. Beth So, is it possible to grow rice in a more eco-friendly way? Jean-Philippe Laborde, director of rice company, Tilda, thinks the answer lies in a new growing technique called Alternate Wet Drying, or AWD for short. Neil To grow rice, farmers go through cycles of flooding their fields, or paddies, which then dry out and need to be flooded again. With AWD, measuring pipes are placed 15cm underground so that farmers can check water levels at any part of the field. Normally, rice needs 25 cycles of flooding and drying out to grow, but using AWD this is reduced to 20 cycles, saving farmers water and reducing methane emissions. Here's Jean-Philippe Laborde, telling Ruth Alexander, presenter of BBC World Service's, The Food Chain, how he began his AWD experiment with farmers in India: Jean-Philippe Laborde We've got, last year, 1,268 farmers on board applying this AWD technique to reduce the overall methane emission. Ruth Alexander And how did you persuade those farmers to give it a go? Jean-Philippe Laborde That was quite challenging because obviously the main challenge is, for farmers, the apprehension to lose revenues. They need to see tangible results at the end of the crop… that they're getting obviously something better. Neil Many Indian farmers got on board with Jean-Phillipe's experiment. If you get on board with something, you agree to a plan of action and get involved. In other words, you give it a go – you try doing something to see if it works. Beth As it turned out, the new technique produced tangible results, results which are real and measurable. Using AWD, the amounts of water and electricity needed to grow rice decreased, methane gas emissions reduced, and on top of that, the amount of rice yielded increased… Right, Neil, isn't it time you revealed the answer to your question? Neil I asked how many litres of water are needed to grow just 1 kilogram of rice, and the answer was 3,000 to 5,000 litres so thirsty, but not as thirsty as you thought. OK, let's recap the vocabulary we've learned in this programme, starting with commodity, a product, like rice, that can be bought and sold. 📝 字数限制，完整文本，词汇表，翻译及pdf见公众号【琐简英语】，回复1可加入【打卡交流群】

How to deal with milestone birthday blues When's your next big birthday? How do you feel about that? Do you feel you need to do something spectacular to mark it? Are you excited by the prospect, or dreading the future? We usually think of birthdays as a time to celebrate, but they can also cause stress and worry. Research suggests that this can be even stronger for '9-enders', the 29, 39 and 49-year-olds who are worried about the milestone they are about to reach. What is it that makes a number that ends in zero so daunting? New decades can seem like a fresh start where we evaluate how we are doing. The problem is that many of us look for something to compare with. This might be people that we know or that we follow on social media, or just what we think society expects us to have achieved by a certain age. Any differences can lead us to question ourselves. This links to other stresses that can come with getting older. We might worry that there is limited time to achieve society's expectations. We may also know people from older generations who had health problems at a certain age, and fear that the same thing will affect us. So, what can we do? Psychologists advise a few steps. Many agree that it's important to celebrate or mark your birthday in your own way. Do something you genuinely enjoy to avoid feeling the pressure of having to celebrate in a particular way. Another key piece of advice that psychologists offer is that we should use the opportunity to reflect on our lives, but in positive ways. First, consider what you have achieved recently and record those achievements. Then decide what you want to achieve next, and what steps you can take to get there. Having achievable goals can help give our lives greater purpose. If we can celebrate our successes, set ourselves realistic and achievable goals, and find a way to spend our day that we really enjoy, then maybe we'll find it much easier to deal with those big milestone birthdays. 词汇表 milestone birthday [ˈmaɪlstəʊn ˈbɜːθdeɪ] 里程碑式生日（指具有重要意义的生日节点，如30岁、40岁等） blues [bluːz] 忧郁，沮丧；布鲁斯音乐 spectacular [spekˈtækjələ(r)] 盛大的，惊人的；壮观的 mark [mɑːk] 纪念，庆祝 prospect [ˈprɒspekt] 前景，展望，期望 dread [dred] 畏惧，担忧 9-ender [ˈnaɪn ˈendə(r)] 9字辈（指29岁等即将进入整十年龄的人） daunting [ˈdɔːntɪŋ] 令人畏惧的，令人怯步的 decade [ˈdekeɪd] 十年，十年期 fresh start 新的开始，重新开始 achievable [əˈtʃiːvəbl] 可实现的，可达成的 📖 翻译、pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

The science behind why fans chant at matches ♪His name is Rio and he watches from the stands♪ was how football fans greeted Rio Ferdinand when he was banned for missing a drugs test. Some football chants are made up on the spot, some have echoed around the same grounds for generations. But scientists think they are a practice that has deep roots in human culture. Every social group ever studied, from the Maori Haka to the Sufi Whirling Dervishes to awkward British people at a wedding, engages in some form of group singing, dancing, and chanting. Why is this? Psychologists have found that when a group of people engage in collective behaviour - like chanting - it has a profound effect on how they think and feel. Group singing's been shown to have a powerful effect on the mood of depressed people. As well as the uplifting music, it seems that synchronising your breathing, heart rate and voice with other people has the remarkable effect of making us feel connected to one another. But of course football fans don't usually feel connected to everyone in the stadium. There are plenty of examples of football chants that are rude, offensive, even racist or homophobic. Though they've historically been a means to abuse players and referees, they can also endorse more positive values like celebrating striker Mo Salah's goals with, ♪If he scores another few then I'll be Muslim, too.♪ Collective behaviour like chanting is, more than anything, a way to express social identity and the values of that group. Like the Liverpool fans chanting, "Justice for the 96" in support of the Hillsborough disaster victims. Chanting at a football match doesn't just bond a group together in love and harmony, there is a dark side to coordinated behaviour. Most armies around the world march up and down in parades. For the past 100 years, at least since the invention of the machine gun, it's been a bad idea to walk slowly towards the enemy in a straight line. So why do soldiers march and chant together? In one experiment, people were asked to put a jar of live woodlice into a grinder. The people who had marched in unison around the car park beforehand threw about 50% more of the bugs into the grinder than those who had walked the same distance but not in a coordinated march. Please note there was actually an escape chute in the grinder and every bug escaped unharmed. This suggests coordinated behaviours can lower people's sense of personal autonomy, and make them more likely to be obedient to aggressive action. And there is a final reason that people might chant at a football match. Writing has only been around for a few thousand years, but we find chants and songs in every pre-literate culture. Even today in India, it's the chanted version of Vedic texts that's seen as the definitive version, not the written form. Perhaps chanting is a call back to those older practises of encoding and sharing cultural knowledge. So next time you hear a thousand people yelling "you don't know what you're doing" to the referee, remember that it's because they're bonding with each other, affirming their social identity and using an ancient technology to record knowledge. And, perhaps, because the referee doesn't know what he's doing. 词汇表 stand [stænd] （运动场的）看台，观众席 drugs test [drʌɡz] 药检，兴奋剂检测 chant [tʃɑːnt] 反复呼喊，吟唱；助威口号 on the spot 当场，立即，在现场 echo around [ˈekəʊ] 流传，传播；回荡，回响 Maori Haka [ˈmaʊri ˈhækə] 毛利战舞（新西兰毛利人的传统战争舞蹈） Sufi Whirling Dervish [ˈsuːfi ˈwɜːlɪŋ ˈdɜːvɪʃ] 苏菲派旋转舞者（苏菲派穆斯林的一种宗教仪式舞蹈表演者） uplifting [ˌʌpˈlɪftɪŋ] 令人振奋的，鼓舞人心的 synchronise [ˈsɪŋkrənaɪz] （使）同步，（使）一致 racist [ˈreɪsɪst] 种族主义的；种族主义者 homophobic [ˌhəʊməˈfəʊbɪk] 恐同的，憎恶同性恋的 referee [ˌrefəˈriː] 裁判，裁判员 endorse [ɪnˈdɔːs] 赞同，支持，认可；宣传，吹捧 striker [ˈstraɪkə(r)] （足球等的）前锋 Muslim [ˈmʊzlɪm] 穆斯林，伊斯兰教徒 Hillsborough disaster [ˈhɪlzbrə] 希尔斯堡惨案（1989年英国足球体育场惨案，96名球迷因踩踏事故丧生） coordinated [kəʊˈɔːdɪneɪtɪd] 协调的，协同 machine gun 机枪，机关枪 a jar of [dʒɑː(r)] 一罐，一瓶 woodlice [ˈwʊdlaɪs] 潮虫，鼠妇，土鳖虫（woodlouse ['wʊdlaʊs]的复数） grinder [ˈɡraɪndə(r)] 研磨机，磨床 in unison [ˈjuːnɪsən] 齐步，一致，共同 beforehand [bɪˈfɔːhænd] 事先，预先 escape chute [ɪˈskeɪp ʃuːt] 逃生滑道；应急伞 autonomy [ɔːˈtɒnəmi] 自主性，自主权 be obedient to [əˈbiːdiənt] 服从，顺从 pre-literate [priː ˈlɪtərət] 无文字的，文字出现前的 Vedic texts [ˈveɪdɪk teksts] 吠陀经文（古印度宗教文献） definitive version [dɪˈfɪnətɪv ˈvɜːʃn] 权威版本；最终版本 encode [ɪnˈkəʊd] 编码，译成密码 bond with [bɒnd] 与…建立联系，与…增进感情 affirm [əˈfɜːm] 确认，证实，肯定 💡 翻译和pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

The healing power of journaling For many of us, a work diary is a practical thing. We use them for work to make a note of appointments or meetings, scribbling words next to dates to remind us of something we have to do in the future. But journalling is more about feelings. It's a personal diary, often kept far from prying eyes, sometimes detailing our secrets and desires. But, when it comes to feelings, what are the benefits to writing things down? Sometimes it can be difficult to say exactly what we're feeling. Because of anxiety or frustration, it can be tricky to put your problems into words. For some of us, putting pen to paper and jotting down our thoughts is a much easier process than saying them. But it's not just about the ease of scrawling words. Writing things down can actually help us to formulate ideas, consolidate emotions, and understand our feelings. There's something cathartic about making sense of something that is stressing us, annoying us, or getting us down. Writing a narrative of events or a series of words about what is on your mind can help you to focus, and is comparable to a form of meditation. And journalling isn't just limited to words. Why not include squiggles, doodles or pictures of what's happening in your life? Maybe the thing that is annoying you most could be best summed up by a caricature. In short, journalling is good for your mental health. Another thing to consider is that our memories fade over time. What is clear in our minds today may just be forgotten a few years down the line. Logging what's happening in our lives could trigger memories when we read our diary entries back in years to come, or could act as an insight into our past selves. We can see our development, or be reminded of exciting flashpoints in our lives. The person who was annoying us and you drew a doodle of five years ago may now be a close friend, or something that you were once scared of may now seem funny. So, if you have something on your mind, it might be good to get things written down. And if something exciting happens, writing about it may help you to remember that wonderful time! 词汇表 journaling [ˈdʒɜːn(ə)lɪŋ] 写日记，记日志 work diary [ˈdaɪəri] 工作日志，工作日程簿 make a note of 记录，记下 scribble [ˈskrɪb(ə)l] 潦草地写，匆匆写下 prying [ˈpraɪɪŋ] 窥探的，爱打听的 detail [ˈdiːteɪl] 详细描述，详述 put into words 用语言表达，用文字表达 put pen to paper 动笔写，开始写 jot down [dʒɒt] 匆匆记下，草草写下 scrawl [skrɔːl] 乱涂，潦草地写 formulate [ˈfɔːmjuleɪt] 明确表达，构想 consolidate [kənˈsɒlɪdeɪt] 整理，合并；巩固，强化 cathartic [kəˈθɑːtɪk] 宣泄的，释放情绪的 meditation [ˌmedɪˈteɪʃ(ə)n] 冥想，沉思 squiggle [ˈskwɪɡ(ə)l] 潦草的笔迹，弯曲的线条 doodle [ˈduːd(ə)l] 涂鸦，随手乱画 caricature [ˈkærɪkətʃʊə(r)] 漫画，讽刺画；夸张的描述 log [lɒɡ] 正式记录，记载；日志 trigger memories [ˈtrɪɡə(r)] 唤起记忆，勾起回忆 diary entry [ˈdaɪəri ˈentri] 日记条目，日记内容 insight [ˈɪnsaɪt] 洞察，深刻见解，领悟 flashpoint [ˈflæʃpɔɪnt] 亮点，令人振奋的片段；爆发点 📖 翻译、pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

How to travel without motion sickness During summer holidays, many of us experience the discomfort of motion sickness while traveling by car, coach, plane, or boat. Motion sickness is also known as kinetosis, and it's particularly common in children, but can also affect a lot of adults. According to the U.S. government's MedlinePlus portal, one in three people are prone to it. Symptoms include paleness, cold sweats, dizziness, a feeling of discomfort in the upper stomach, nausea, and headaches. If you're affected, no doubt some of those unpleasant sensations will be familiar. The condition can also be exacerbated when encountering mountain roads, waves, or air turbulence, depending on your mode of transport. What's more, it can hit both passengers and drivers just as badly. What causes motion sickness? It's actually down to a conflict between the moving things we see in front of us and our body's immobility while seated, which the inner ear perceives as stillness. Going around a corner is a perfect example. This contrast triggers a response from the brain. The inner ear plays a key role, and particularly the vestibule, which is our balance organ. All of this sees the body struggle to adapt. What can I do to prevent motion sickness? Well, it's best not to travel on an empty stomach as low blood sugar levels can make it more likely to occur. Whatever kind of vehicle you're in, try to focus on the horizon to reduce the conflict between the senses and the inner ear. Fresh air on your face can help. As well as staying hydrated, you can even allow yourself a sugary drink. Here are a few vehicle-specific tips to also bear in mind. In a car, you want to ideally sit in the front seat, look at the horizon and avoid reading. On a train, if possible choose a seat facing the direction of travel. On a boat, stay on deck if you can and choose a cabin in the middle of the boat, where there's less motion. On a plane, seats near the wings will provide a more stable experience. What should I do if I start experiencing motion sickness? If you're a passenger in a car, ask your driver if you can get some fresh air as soon as possible. Take the opportunity to lie down for a bit if you can. Some experts also recommend essential oils like peppermint, tropical basil, and lemon zest to counter nausea. You can mix all three with a carrier oil like sunflower oil, or use them individually. Simply apply a few drops to your wrist and inhale as needed. They're only suitable for adults, though, and women who are pregnant or breastfeeding should avoid them. You can also find motion sickness bracelets, which aim to stimulate a specific acupuncture point. But their effectiveness has been called into question as it's not been proven that they prevent nausea. There you have it! 词汇表 motion sickness [ˈməʊʃn ˈsɪknəs] 晕动症，运动病（指晕车、晕船、晕机） coach [kəʊtʃ] 长途客车，大巴 kinetosis [ˌkɪnɪˈtəʊsɪs] 运动病，晕动症 portal [ˈpɔːt(ə)l] 门户网站，入口站点 be prone to [prəʊn] 易于…的，有…倾向的 paleness [ˈpeɪlnəs] 苍白，脸色苍白 cold sweat [swet] 冷汗 dizziness [ˈdɪzinəs] 头晕，眩晕 upper stomach [ˈʌpə(r) ˈstʌmək] 上腹部 nausea [ˈnɔːziə] 恶心，反胃，呕吐感 exacerbate [ɪɡˈzæsəbeɪt] 使恶化，加剧，加重 air turbulence [ˈtɜːbjələns] 空气湍流（可能会导致飞机晃动或颠簸） immobility [ˌɪməˈbɪləti] 不动，固定性 inner ear 内耳（控制身体平衡和听力） vestibule [ˈvestɪbjuːl] 前庭（内耳中负责平衡的部分） low blood sugar levels 低血糖水平 stay hydrated [ˈhaɪdreɪtɪd] 保持水分充足，及时补水 deck [dek] 甲板（船或飞机上的） cabin [ˈkæbɪn] 船舱，机舱，小木屋 wing [wɪŋ] （飞机的）机翼 essential oil [ɪˈsenʃl] 精油，植物精油 peppermint [ˈpepəmɪnt] 薄荷，薄荷糖 tropical basil [ˈtrɒpɪkl ˈbæzl] 热带罗勒 lemon zest [ˈlemən zest] 柠檬皮屑 counter [ˈkaʊntə(r)] 对抗，缓解，抵消 carrier oil [ˈkæriə(r)] 基础油（用于稀释精油的油） sunflower oil [ˈsʌnflaʊə(r)] 葵花籽油 wrist [rɪst] 手腕，腕关节 inhale [ɪnˈheɪl] 吸入，吸气 breastfeed [ˈbrestfiːd] 母乳喂养，哺乳 bracelet [ˈbreɪslət] 手环，手镯 acupuncture point [ˈækjupʌŋktʃə(r)] 穴位 be called into question 受到质疑，被提出疑问 🪴翻译和pdf见公众号【琐简英语】，回复"1"可进入【打卡交流群】

How extreme endurance shapes mental strength Jared Magrath(Channel Swimmer): Your body starts to eat itself because it starts to run out of fuel and it starts to eat its own fat. You start to be like: 'Why am I in this water? This is just insane. Why am I doing this? ' And it just got really, really spiralling negatively. It's all about that mental side of it. So, just pushing yourself: 'Okay, you can go a little bit further. Keep going. Keep going. ' Everything else is going to be easy because I've done, I've swum in freezing cold water. You know, it doesn't faze me. Dr. Carla: You know it's going to hurt at some stage. Yet you are willing to expose yourself to that pain. What's really unique about endurance performance is that kind of element of:'How do I manage my thoughts? ' There's so much time to think, so when those kind of demons might arrive, how do you manage those demons? Some people undertake extreme endurance activities because of something that they have control over. They have a very clear reason, and it's because they want to do it. They enjoy the exercise. They enjoy those challenges. When we think about managing pain, they just love it. You know, when we think about reflecting on reasons why we're doing it, having that kind of intrinsic motivation that comes from within, managing those negative thoughts, the perseverance, the grit to keep going. But also, yes, I might feel uncomfortable, I feel tired, but I can push through that, can be types of things that can be really helpful in other areas of life. Kevin Murphy(Channel Swimmer): I'm Kevin Murphy. I'm known as 'King of the English Channel'. I've swum the channel 34 times. Within that 34, there are actually three doubles and 28 singles. People want to challenge their human frailties. I know I can beat the demons in my head, which say: 'You can't do this'. I know I can beat those. Jared: You could literally get like a kilometre away from France and the current will just change and you'd be swimming stationary and you've got to be okay with swimming another six hours. Kevin: I was never a great swimmer. I was never very fast, and I was never especially fit. And yet I'm in the Swimming Hall of Fame. Now, how can that be? Well, it's because I had that willpower, that mental toughness, to be able to carry on. And that's what I try to instil in all the swimmers that I train. Swimming the channel – you actually go way, way beyond what you think are your limits. It's, it's not really a physical thing, so much as a mental thing. Jared: You had to swim for a long time before you got, kind of, any food. I just remember being really miserable. It was about seven, eight degrees. Putting my face in the water, it just felt like it was burning. I'd be so frozen I couldn't move my hands. Kevin: What you take away from a channel swim is that mental toughness, that self-belief. You also take away a physical development of your body. I had an artery that ruptured. Because my heart was so strong and so big, a much bigger muscle than normal, because of the swimming, that's why I'm here. I wouldn't have survived otherwise. Dr. Emily: If we know that we've been able to overcome hard times, we've been able to push through some of those difficulties, then we know we can do it again. What motivates us is very different for each individual person. In terms of extreme endurance activities, it's an opportunity for individuals to test their limits, and to see where their boundaries are. Jared: My next challenge is probably going to be my business or going on to do another sports swim. And so if you think about life, take that kind of mental attitude saying, you know, 50% of life is just, just saying that you can do it or you will do it, but you just have to believe it. 词汇表 Channel swimmer [ˈtʃænl ˈswɪmə(r)] 海峡游泳者（指横渡海峡，如英吉利海峡等的游泳运动员或爱好者） spiralling [ˈspaɪrəlɪŋ] （形势）急剧恶化，螺旋式上升（或下降） faze [feɪz] 使慌乱，使担忧 demon [ˈdiːmən] 心魔，灰暗心理，颓废心理；恶魔 undertake [ˌʌndəˈteɪk] 从事，进行；承担，负责 extreme endurance activities [ɪnˈdjʊərəns] 极限耐力运动（指对体能、耐力和毅力要求极高的运动或挑战，如越野跑，高山攀登，横渡海峡等） intrinsic motivation [ɪnˈtrɪnsɪk] 内在动机，内在驱动力 perseverance [ˌpɜːsəˈvɪərəns] 坚持不懈，不屈不挠，毅力 grit [ɡrɪt] 毅力，勇气；沙砾 push through 克服，坚持完成 frailty [ˈfreɪlti] 脆弱，虚弱；弱点，缺点 stationary [ˈsteɪʃənri] 静止的，固定的，不动的 Swimming Hall of Fame 游泳名人堂 willpower [ˈwɪlpaʊə(r)] 意志力，毅力 mental toughness [ˈmentl ˈtʌfnəs] 心理韧性，意志力 instil [ɪnˈstɪl] 逐渐灌输，逐步培养（思想或态度等） artery [ˈɑːtəri] 动脉；干线 rupture [ˈrʌptʃə(r)] （体内组织等）破裂，断裂，裂开 💡 翻译和pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

What's the key to turning strangers into friends? We're sometimes not too sure how we get into good friendships. It seems to happen rather mysteriously: we talk of somewhat randomly clicking with people. Trying to plan for this sounds like cheating. But there is something at the heart of many friendships that seemed important to identify and in a way to get good at: vulnerability. It's too easy to assume that what makes us likable, are our strengths our accomplishments, the things we're proud of. Certainly this impresses, but it isn't what draws others to us. We get close to someone the more, they, and we find ourselves able gracefully to depart from the official story of what human beings are like, and can start to show the awkward truths which underlie the cheerful facade. These are the truths with which we've been lonely for too long. How unlike normal sexuality our sex lives actually are; how full of envy are our careers are proving; how unsatisfactory our family can be; how worried we are, all the time. Revealing any of these things places us in great danger. Others could laugh; social media would have a field day. That's the point. We can only get close by revealing things which would, in the wrong hands, be capable of inflicting appalling humiliation on us. Friendship is the dividend of gratitude, that flows from acknowledgement that one has offered something very valuable to someone. Not a fancy present, but something even more precious: the key to one's self-esteem and dignity. It's deeply poignant that we should expend so much effort on trying to look strong before the world. When, all the while, it's really only ever the revelation of the somewhat embarrassing, sad, melancholy and anxious bits of us that are what makes us endearing to others and can transform strangers into friends. 词汇表 click with [klɪk] 与…合拍，与…投缘 vulnerability [ˌvʌlnərəˈbɪləti] 脆弱性，易受伤性，弱点 likable [ˈlaɪkəbl] 可爱的，讨人喜欢的 gracefully [ˈɡreɪsfəli] 优雅地，得体地 depart from [dɪˈpɑːt] 偏离，背离 facade [fəˈsɑːd] 表面，外观；（建筑物的）正面 sexuality [ˌsekʃuˈæləti] 性，性行为，性观念 unsatisfactory [ˌʌnsætɪsˈfæktəri] 令人不满意的，不尽如人意的 have a field day 大做文章，大肆渲染 in the wrong hands 落入他人之手，被不怀好意的人利用 inflict appalling humiliation on [ɪnˈflɪkt əˈpɔːlɪŋ hjuːˌmɪliˈeɪʃn] 给…带来极大的羞辱，使…颜面扫地 dividend [ˈdɪvɪdend] 回报，回报物 gratitude [ˈɡrætɪtjuːd] 感激，感恩 fancy [ˈfænsi] 华丽的，精致的 self-esteem [ˌself ɪˈstiːm] 自尊，自尊心 dignity [ˈdɪɡnəti] 尊严，自尊 poignant [ˈpɔɪnjənt] 令人心酸的，令人感慨的 revelation [ˌrevəˈleɪʃn] 揭露，袒露 melancholy [ˈmelənkəli] 忧郁的，悲伤的 endearing [ɪnˈdɪərɪŋ] 惹人喜爱的，可爱的 🏫翻译，视频和pdf见公众号【琐简英语】，回复"1"可进入【打卡交流群】