Why is it so hard to forgive? It can be so hard to forgive because – so often – we simply are in the right and the scale of the folly, thoughtlessness and meanness of others seems utterly beyond our own measure. But there are two inviolable ideas which should nevertheless, in the face of the grossest behaviour, be kept in mind to increase our chances of being able to forgive. Firstly, we must remember how the other person got there, to this place of idiocy and cruelty. Every irritating fault in another person has a long history behind it. They have become like this because of flaws in their development, which they did not choose for themselves. They were shaped by troubles – troubles which we cannot see but which we know must exist. The arrogant person was trapped, at some key point in their personal evolution, in an environment where being modest and reasonable seemed to guarantee they'd be trampled on. The hyper-critical individual has lived too much, as their personality was growing, around people who couldn't take a gentle hint – so they came to rely on blunt assertions. The frustratingly timid, mousy person was, at some stage, terrified; the show-off learned their irritating manner around people who were hard to please. Behind every failing – behind everything that's wrong and infuriating about those we meet – is a decisive trauma encountered before someone could cope with it properly. They are maddening but they got to be this way without meaning to. To forgive is to understand the origins of evil and cruelty. Secondly, and very strangely, there are difficult things about you, too. Of course, not in this area. Not in any area remotely connected to the sort of lapses that tend to destroy your faith in humanity. But in some areas, quiet areas that you forget about as soon as you've travelled through them, you, too, are a deeply imperfect and questionable individual. Gently, you have – in your own way – betrayed. Nicely, you have been a coward. Modestly, you have forgotten your privileges. Unthinkingly, you have added salt to the wounds of others. We don't need to know anything about you to know this as a certainty. We must forgive because – not right now, not over this, but one day, over something – we will need to be forgiven. 词汇表 folly [ˈfɒli] n. 愚蠢，荒唐事 thoughtlessness [ˈθɔːtləsnəs] n. 轻率，粗心，考虑不周 meanness [ˈmiːnnəs] n. 刻薄，卑鄙，吝啬 utterly [ˈʌtəli] adv. 完全地，彻底地 inviolable [ɪnˈvaɪələbl] adj. 不容置疑的，不可侵犯的，不可违背的 gross [ɡrəʊs] adj. 恶劣的，严重的，极端的 idiocy [ˈɪdiəsi] n. 愚蠢，白痴，愚蠢行为 cruelty [ˈkruːəlti] n. 残忍，残酷 irritating [ˈɪrɪteɪtɪŋ] adj. 令人厌烦的，使人恼火的 flaw [flɔː] n. 缺陷，缺点，瑕疵 arrogant [ˈærəɡənt] adj. 傲慢的，自大的 trample on [ˈtræmpl] 践踏，蹂躏，伤害 hyper-critical [ˌhaɪpəˈkrɪtɪkl] adj. 过度挑剔的，吹毛求疵的 blunt assertions [blʌnt əˈsɜːʃnz] 直率的断言，直言不讳的论断 timid [ˈtɪmɪd] adj. 胆小的，羞怯的 mousy [ˈmaʊsi] adj. 胆小的，畏缩的 failing [ˈfeɪlɪŋ] n. 缺点，弱点，过失 infuriating [ɪnˈfjʊərieɪtɪŋ] adj. 令人愤怒的，激怒人的 trauma [ˈtrɔːmə] n. 创伤，痛苦经历 maddening [ˈmædənɪŋ] adj. 令人发狂的，使人恼火的 lapse [læps] n. 过失，失误，差错 questionable [ˈkwestʃənəbl] adj. 值得质疑的，有问题的，靠不住的 betray [bɪˈtreɪ] vt. 背叛，出卖，辜负 coward [ˈkaʊəd] n. 懦夫，胆小鬼 unthinkingly [ʌnˈθɪŋkɪŋli] adv. 不经意地，不假思索地，轻率地 add salt to the wounds 在伤口上撒盐，雪上加霜，火上浇油 🏫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】

Is moaning good for mental health? It is a common stereotype that the Brits love to moan, with the weather and Brexit being among the most common causes of grumbling around the country. It's not always pleasant being around someone who's complaining, but there is something deeply authentic about it. What's more, moaning can provide a form of relief and allow people to express their dissatisfaction, frustration or bad mood. Sometimes it just feels good to vent, doesn't it? That's right, venting allows you to release pent-up emotions, which may relate to something that's been bothering you for a while. When we vent, we express our thoughts and feelings, which can help us to feel heard, especially if someone listens to us and shows empathy. It can also help us feel like we're taking back control of a situation. What other kinds of moaning are there? Instrumental complaining is probably the most productive variation. It's the kind of complaint that seeks to find a solution to a specific problem. To take a concrete example, imagine a work colleague who's always complaining about how messy the office is and then actually contributes to making it tidier. It goes to show that how we complain is an important factor in whether or not our mental health benefits. If we complain about a situation, but don't make any attempt to change it, or complain about something we can't control anyway, we're just going to accumulate a lot of frustration and helplessness. Our mood, self-esteem and general mental health will inevitably be affected. So if you do need to have a moan, try to do it in an effective, constructive way. Do you have any tips on how to do that? The most important thing is to become conscious of how you tend to complain. In particular, if it's a habit of complaining about anything and everything in an unfounded way, then try asking yourself what you want to achieve and coming up with solutions to do so. That way you put yourself in a constructive change. At the same time, try to stop focusing on things you can't change that are beyond your control. It's also helpful surrounding yourself with enthusiastic and active people, who tend to have a positive impact on our mood and help us break out of a negative spiral. That doesn't mean you shouldn't still moan or grumble from time to time, because complaining is part of how we communicate. It can also be a way of creating connections with strangers. We've all started chatting with someone about a source of shared dissatisfaction, like when the bus is late, or there's a long queue to pay at the supermarket. And never complaining at all may actually be dangerous for your health. A study conducted by psychology researchers at the University of Jena in Germany showed that people who contain their negative emotions see their heart rate increase, which in the long run also increases the risk of high blood pressure and heart problems. There you have it. 词汇表 stereotype [ˈsteriətaɪp] n. 刻板印象，固有看法，成见 Brit [brɪt] n. 英国人（非正式） moan [məʊn] vi. 抱怨，发牢骚；呻吟 Brexit [ˈbreksɪt] n. 英国脱欧（Britain + exit 的合成词） grumble [ˈɡrʌmbl] vi. 嘟囔，发牢骚，抱怨 dissatisfaction [ˌdɪsˌsætɪsˈfækʃn] n. 不满，不悦 vent [vent] vt. 发泄，吐露（情绪等） pent-up emotions [ˌpent ʌp ɪˈməʊʃnz] 积压的情绪，压抑的情感 empathy [ˈempəθi] n. 共情，同理心 instrumental complaining [ˌɪnstrəˈmentl kəmˈpleɪnɪŋ] 工具性抱怨（以解决问题为目的的抱怨） variation [ˌveəriˈeɪʃn] n. 变体，种类 concrete [ˈkɒŋkriːt] adj. 具体的，实在的 messy [ˈmesi] adj. 凌乱的，脏乱的 self-esteem [ˌself ɪˈstiːm] n. 自尊，自尊心 constructive [kənˈstrʌktɪv] adj. 建设性的，有益的 unfounded [ʌnˈfaʊndɪd] adj. 无根据的，没有理由的 break out of 逃脱，突破，摆脱 negative spiral [ˈspaɪrəl] 负面循环（情绪、状态持续恶化的过程） contain [kənˈteɪn] vt. 压抑，抑制，克制（情绪） high blood pressure 高血压 🪴翻译和pdf见公众号【琐简英语】，回复"1"可进入【打卡交流群】

Do we give weight too much weight? Take your height in metres, square it, then divide it by your weight in kilograms. That's how you calculate your body mass index, or BMI. If it's between 18 and 25, your weight is healthy. If it's over, it isn't. So far, so simple. BMI has become a popular metric for people to check their health. On a population level, data backs this up. People with a high BMI are statistically more likely to develop conditions such as hypertension, diabetes, arthritis, and some types of cancer along with other health problems. Checking BMI could be a way for people to easily assess their health and decide if they need to make any lifestyle changes. However, BMI does not give the full picture. It's known that it's less accurate for some groups of people, such as children, the elderly or athletes. The measure was devised in the 19th Century by a Belgian mathematician, and this may be why the figures are more accurate for Europeans than other ethnicities. There are also several important factors that it doesn't measure. Someone who is very active may have significant weight from muscle. BMI doesn't differentiate between this or the visceral fat that is linked with negative health outcomes. It doesn't account for the range of nutrients or the level of cholesterol in someone's diet. What this means is that people can have a high BMI and be relatively healthy, while others may have a low BMI but be unhealthy. The simplicity of BMI is attractive, it's also very visible and fits with society's perception of the importance of weight. However, dependence on it as an indication of health can cause stigma. People can feel judged because of their weight. This sometimes leads people to avoid going to the doctors if they know they're likely to be questioned on it. While BMI may be a useful measure, experts remind us that it should always be considered alongside other measures, such as blood pressure, blood sugar level, cholesterol level and others. 词汇表 square [skweə(r)] v. 使成平方，使成正方形 body mass index [mæs ˈɪndeks] n. 身体质量指数，体重指数，体质指数（BMI） metric [ˈmetrɪk] n. 指标，衡量标准 back something up 证明，证实，支持 statistically [stəˈtɪstɪkli] adv. 从统计上看，统计地 hypertension [ˌhaɪpəˈtenʃn] n. 高血压 diabetes [ˌdaɪəˈbiːtiːz] n. 糖尿病 arthritis [ɑːˈθraɪtɪs] n. 关节炎 give the full picture 全面反映情况，展现全貌 devise [dɪˈvaɪz] vt. 设计，发明，想出 Belgian [ˈbeldʒən] adj. 比利时的；n. 比利时人 mathematician [ˌmæθəməˈtɪʃn] n. 数学家 ethnicity [eθˈnɪsəti] n. 种族，民族，种族群体 differentiate [ˌdɪfəˈrenʃieɪt] vt. 区分，辨别 visceral fat [ˈvɪsərəl] 内脏脂肪 account for 考虑，解释，说明 nutrient [ˈnjuːtriənt] n. 营养物，营养素 cholesterol [kəˈlestərɒl] n. 胆固醇 visible [ˈvɪzəbl] adj. 显而易见的，明显的 indication [ˌɪndɪˈkeɪʃn] n. 指标，标志物，迹象 stigma [ˈstɪɡmə] n. 污名，偏见，歧视 blood pressure 血压 blood sugar level 血糖水平 📖 翻译、pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

Do you have good dining etiquette? Phil Hello, this is 6 Minute English from BBC Learning English. I'm Phil. Pippa And I'm Pippa. In this episode, we're discussing etiquette – the rules about what makes polite behaviour – and in particular the dos and don'ts about what you should and shouldn't do when eating. So, Phil, what's the worst thing someone can do while eating, in your opinion? Phil For me, it's being very noisy when you do it. I can't stand it. Pippa Mmm. OK. I don't have too many rules about eating, but I was always told growing up that you shouldn't have your elbows on the table and I never really understood why, but I always remember that one. So, we'll be hearing more about mealtime manners from some college students and an expert on British etiquette. Phil But first, I have a question for you, Pippa. Ideas about polite behaviour change a lot from country to country, so when BBC programme The Food Chain asked listeners from around the world about eating manners in their country, what do you think was the most common complaint? Was it: a) people eating with their hands, b) people eating noisily, or c) people burping at the table? Pippa Hmm. I don't think it's people eating with their hands, because lots of people around the world do that as, kind of, their normal way of eating, but maybe it's b) people eating noisily, I think. Like you mentioned, Phil, that's quite annoying. Phil Well, we'll find out the answer later in the programme. The Food Chain also interviewed students at London's City of Westminster College about family dinnertimes. Samuel is 19 and from Sierra Leone, and Aya is 18 and British but her family are from Iraq. Let's listen as they chat with BBC World Service's The Food Chain: Samuel Yeah, I would say first impressions really do matter because it also is really important how you portray yourself – how you present yourself to the person. Aya What I don't want to see is any loud chewing, or with your mouth open, please and thank you! I would like to see though eye contact, having a conversation, using your cutlery. Sometimes – and I know this could be, like, picky for everyone else – but having a tissue or napkin on your lap just in case you spill anything. Phil The students think etiquette is important. Samuel says it's about making a good first impression. Your first impression is the opinion you form about someone when you meet them for the first time. Pippa For Aya, eating with your mouth open is definitely rude. She also thinks people should use a napkin, although that could be seen as picky. Picky here means being too strict about the rules. Phil For this group of students, showing respect and appreciation for the meal is very important, and this idea is common across most, if not all, cultures throughout history. Pippa So, imagine a scene from a TV show like Game of Thrones: two enemy forces have stopped fighting, made peace and now gather for a meal. The leaders clink glasses, meaning they lift up and touch drinks, and make a toast – they hold up a glass of alcohol and drink it to show respect. Phil Now, keep that image in mind because we're going to hear British etiquette coach Rupert Wesson explaining why people clink glasses. Here he is, talking to Ruth Alexander, presenter of BBC World Service programme The Food Chain: Rupert Wesson Perhaps the simplest example is, "Why do we clink glasses when we have a toast?" If you clink glasses, you're slopping a bit of your drink into his cup and he's slopping a bit of drink into your cup. And therefore, by having that toast you are showing: "Look I trust you. You trust me." And that's why we do it. Ruth Alexander If you've poisoned my drink that's now slopped into your cup, you won't drink it. Rupert Wesson Correct. Ruth Alexander Hats at the table – we're hearing from BBC World Service listeners that that is a no-no. Is that right? Rupert It's not something I would do. In fact, I would not be wearing a hat inside anyway. Pippa So, Phil, when we clink glasses in a toast, some of my drink might spill into your glass and some of your drink might spill into mine. Historically, this mixing of drinks was a way of proving the drinks were not poisoned. Phil Ruth also asks about wearing hats at the table and Rupert calls this a no-no. A no-no is an informal phrase for something that is considered socially unacceptable. Pippa Etiquette varies a lot over time and culture, but the essential point is always to show appreciation by doing some things and avoiding others. And speaking of things to avoid, what was the answer to your question, Phil? 📝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 stay focused When you were at school, were you ever told to stop daydreaming and concentrate? It was easy for your mind to wander if you weren't interested in what you were learning or if you had better things to think about. Staying focused can still be a challenge in adult life, but understanding how to do it, and knowing what is distracting you, can help. Scientists have looked at what makes us procrastinate and found a number of ways to help us stay in the zone. One of the most obvious things is eliminating noise. Research by Science Focus magazine found silence is best for concentration, or a gentle background hum and coffee shop noise is great! It also found turning off notifications on your phone, or switching it off altogether, removes a major distraction and helps us focus on the task at hand. Another possible cure for a short attention span is brain training. Psychologists and neuroscientists are increasingly interested in our ability to knuckle down and have looked at what we can change inside our head to make us concentrate. An article for BBC Future by Caroline Williams says that 'Attention Researcher Nilli Lavie of University College London has found that making a task more visually demanding… takes up more processing power and leaves the brain nothing left to process distractions.' So, keeping your mind busy might be the answer. There are more practical tips to keeping your mind focused. These include making a list or timetable of the tasks you have to do, finding a workspace where you're not tempted to do other things, or chewing some gum! It's possible the movement in your mouth occupies parts of the brain that might otherwise get distracted. But according to Science Focus magazine, distraction isn't all bad. 'If we were always so focused that we never got distracted, we'd miss potential changes, such as threats, in our environment. Distraction is vital for survival.' 词汇表 daydream [ˈdeɪdriːm] vi. 做白日梦，空想 mind to wander [ˈwɒndə(r)] 思绪飘走，走神，心不在焉 procrastinate [prəˈkræstɪneɪt] vi. 拖延，耽搁 stay in the zone [zəʊn] 保持专注，处于最佳状态 eliminate [ɪˈlɪmɪneɪt] vt. 消除，除去 background hum [hʌm] 背景嗡嗡声，背景噪音 notification [ˌnəʊtɪfɪˈkeɪʃn] n. 通知，通告 switch off [swɪtʃ] 关掉，关闭，切断（电源） task at hand 手头的任务，当前的工作 short attention span [spæn] 注意力持续时间短，注意力短缺 neuroscientist [ˌnjʊərəʊˈsaɪəntɪst] 神经科学家 knuckle down [ˈnʌkl] 开始认真工作或学习，埋头苦干 visually demanding [ˈvɪʒuəli dɪˈmɑːndɪŋ] 视觉上有挑战性的，视觉要求高的，费眼的 take up 占据（时间、空间、精力等） processing power [ˈprəʊsesɪŋ] 处理能力，运算能力 timetable [ˈtaɪmteɪbl] n. 时间表，日程表 be tempted to [ˈtemptɪd] 想要做，受诱惑去做 chew gum [tʃuː ɡʌm] 嚼口香糖 get distracted [dɪˈstræktɪd] 分心，分散注意力 📖 翻译、pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

Cambridge Dictionary names 'parasocial' as its Word of the Year for 2025 Host: Now, do you ever feel like you know a celebrity you follow online, even though you've never met them in real life? Could you see yourself as their friend or think that you'd get on really well together if you were ever to meet? Well, if so, you're not alone. It's called a parasocial relationship. And now one of the UK's major dictionaries has named it as their word of the year for 2025. Cambridge Dictionary's Daniel Hutchinson told us how they go about choosing that word. Daniel Hutchinson: We're looking at trends sort of throughout the year. So we analyse a lot of data. Our lexicographers who work on the dictionary also have an extensive reading programme. But we're also looking for a crucial factor, which is staying power. So obviously, words come and go, trends come and go. But we're looking for something that has really made an impact in the sort of cultural zeitgeist, if you like. Essentially, what parasocial means is it describes a one-sided connection that people have with a famous person. So a good example would be someone like Taylor Swift, or possibly these days even an AI chatbot. So it's someone they're unlikely to ever meet. But we kind of think of as our friends. And this is all made possible by current digital technology. Host: Well, Dr. Veronica Lamarche, a senior lecturer in psychology at the University of Essex, has researched the phenomenon and its history. Veronica Lamarche: Parasocial relationships are something that researchers have been aware of for decades. The term actually goes back to the 1960s. And originally, it wouldn't have been these digital relationships, but it would have been the types of relationships you would have had with the Beatles or the royal family or any kind of one-sided famous person. It could also be with fictional characters. So it's not something that has to do with that unrequited love or obsession. It's a natural psychological connection we form with these other people in the world around us that we admire and feel connected to. The interesting thing in our own research is that people actually feel that these influencers, these famous people, are capable of fulfilling our emotional needs to a certain extent. And if you think about it, if you're lonely in the middle of the night, you want some comfort, you want some connection, you can turn on these influencers and they can make you feel validated, seen, understood, a bit less lonely. So there's certainly a healthy component to it. In our own research, we found that 75% of people actually form some form of parasocial relationship, either with an online social influencer, with a movie character, celebrity. But there can be just like any type of relationship, unhealthy components to it. And I think sometimes this breakdown of boundaries, because we forget that these are real people when we're talking about influencers and celebrities, and we're used to them being on demand for us. We sometimes expect things from them at all times. 词汇表 celebrity [səˈlebrəti] n. 名人，名流，明星 parasocial [ˌpærəˈsəʊʃl] adj. 准社交的，准社会的，拟社会的，单向的 parasocial relationship [ˌpærəˈsəʊʃl] 准社会关系，拟社会关系（与未实际接触者形成的单向情感联结，如名人，网红，AI，虚拟角色等） trend [trend] n. 趋势，潮流，热门话题 lexicographer [ˌleksɪˈkɒɡrəfə(r)] n. 词典编纂者 reading programme [ˈprəʊɡræm] 阅读计划，阅读方案 staying power 持久性，持久力；耐力 come and go 来来去去，变化不断，转瞬即逝 zeitgeist [ˈzaɪtɡaɪst] n. 时代精神，时代潮流 one-sided connection [ˌwʌn ˈsaɪdɪd] 单向的情感连接，单方面的联结 senior lecturer [ˈsiːniə(r) ˈlektʃərə(r)] 高级讲师，资深讲师 fictional character [ˈfɪkʃənl] 虚构角色，虚构人物 unrequited love [ˌʌnrɪˈkwaɪtɪd] 单相思，单恋，暗恋，未被回应的爱 obsession [əbˈseʃn] n. 痴迷，迷恋 feel connected to [kəˈnektɪd] 感到联结，感到联系紧密 influencer [ˈɪnfluənsə(r)] n. 网红，有影响力的人 validate [ˈvælɪdeɪt] vt. 认可，证实…有价值 breakdown of boundaries [ˈbreɪkdaʊn] 边界感的模糊，界限的打破 be on demand 随叫随到，按需服务 🌟翻译，pdf及更多文本内容见公众号【琐简英语】，回复"1"可加入【打卡交流群】

Can we boost the immune system? Georgie Hello, this is 6 Minute English from BBC Learning English. I'm Georgie. Neil And I'm Neil. In this programme we're talking about the immune system, which is the body's natural defence against getting ill. Now, Georgie, is there anything you do to boost your immune system? Georgie Yes. I try to eat lots of oranges, which apparently have lots of vitamin C, and there are lots of things people do to try to improve their immune system, and stay healthier, like eating certain foods, taking vitamins, or even activities like swimming in cold water. We'll find out how useful some of these techniques are in today's programme. Neil But first, Georgie, a question. We all know the common cold – now, that's the illness that makes you cough and sneeze, have a sore throat and headache. But how many colds does the average adult get in the UK each year? Is it: a) 2-3? b) 4-5? Or c) 7-8? Georgie Eight would be a lot. I'm going to go with a) 2-3 colds a year. Neil Well, we'll find out at the end of the programme if you're right. Now, many people can become ill over the winter with diseases like colds, flu and Covid-19. Host of BBC Radio 4 programme Inside Health, James Gallagher, gathered some experts to talk about immune systems, and he started off by asking whether they'd had more illnesses than usual this winter. James Gallagher Hello! [Hi.] Right, how has everyone been this winter? Because I've had a rotten one and I have felt constantly ill since about November. John? John Tregoning I have not had anything yet, touch wood. James Gallagher OK, let's see what I can infect you with by the end of the show. Margaret? Margaret McCartney I was pretty unwell in September. I had what I presume to be Covid. But I've been alright since, mild snuffles aside. James Gallagher Eleanor, I really need someone to back me up. Eleanor Riley No, sorry, I've been absolutely 100% tickety-boo. Georgie Unlike James, Professor John Tregoning hasn't been ill. John uses the expression touch wood, which is an informal phrase said in order to avoid bad luck. Neil Doctor Margaret McCartney was unwell in September but has only had a few snuffles since. Snuffles is an informal word used to describe minor illnesses that affect your nose. We can also say sniffles. Georgie Host James is surprised that nobody has been ill, and says to Professor Eleanor Riley 'back me up'. If you ask someone to back you up, you are asking for them to say something which supports your opinion. Neil But Eleanor has had a healthy winter too. She's been tickety-boo, which is an informal phrase meaning everything's fine or in good order. Georgie Throughout the winter, many people try different techniques, like taking supplements or eating certain foods to boost their immune system, to improve their body's natural defences against disease. Host of BBC Radio 4's Inside Health James Gallagher asks doctor Margaret McCartney whether some of these products are successful. James Gallagher OK, quick-fire round, Margaret. Echinacea? Margaret McCartney No. James Gallagher Turmeric? Margaret McCartney No. James Gallagher Ginger shots? Margaret McCartney No. James Gallagher This is a very, very good quiz! What about the stuff you squirt up your nose when you're at the beginning of an infection? Margaret McCartney Interesting, but not any better than normal saline spray – just salt water. Neil In fact, according to Margaret, there isn't enough evidence that many popular health products can actually change the way your immune system works. Georgie Another popular health trend in the UK is cold water swimming. People who swim in cold water say it's good for their mental health, and they also believe it makes them less likely to get ill during the winter months. Neil But scientists aren't sure about the benefits of cold water swimming for the immune system yet, as Professor John Tregoning explains to BBC Radio 4's Inside Health. John Tregoning The social element actually is really important. It probably is beneficial to do. You reduce stress and cortisol dampens the immune system, so actually if you're stressed then maybe you are more prone to infection. And that may be why that benefit of being with people, nice people that you like in nice places, is helping. But I don't think it's unique to cold water swimming. I think you could probably get it from dancing or singing or going for a run. Georgie John says that cortisol, a chemical associated with stress, dampens the immune system. Here, dampens means makes weaker. We also have a common expression 'dampen someone's spirits' which means to make them less enthusiastic about something. Neil John says that there is evidence that people who are stressed are more prone to infection. If you're more prone to something, it's more likely to happen to you. 📝 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】

Is your lunch costing the earth? A lunch break – it's an important and often necessary part of our working or school day. It's a chance to stop your tummy rumbling, grab a bite to eat and maybe chat with some friends. And now we're spoilt with an array of places to buy our lunch from, all offering tempting dishes and humble sandwiches to eat on the go. But our appetite for buying our lunchtime fare is not just costing us money, there might be a cost in terms of damaging our planet too. Just grabbing a sandwich, crisps and maybe a cake and coffee can produce at least four items of waste. Cartons, cups, wrappers and plastic cutlery are all part of our disposable feast in addition to the food waste we create. Some experts say throwing away food, which produces methane as it rots, is a bigger cause of climate change than plastics. But regardless of what causes the most damage, the solution, according to an environmental campaign group called Hubbub, is to eat packed lunches. Tessa Tricks from the group says "People are saying that they are buying food to take out because life has got busier." And she says people think they are being more efficient; but she argues that it's usually healthier and cheaper to make your own lunch. It means you can eat the things you really want and make the quantity that you actually need. Of course, preparing your lunch is another thing to fit into your morning scramble of getting ready for work, so if you haven't got time and you are going to buy lunch, an alternative Hubbub suggests is to take your own container to a shop and ask them to put your food in it. The idea of using reusable coffee cups for hot drinks and refilling water bottles has already proved successful, so this could be another step in the right direction. A trial in East Anglia (in the UK) showed that offering a 10% price reduction did persuade some customers to come prepared with their own lunch box. The problem with eating on the move is that you might want to carry your grub in something that is disposable, so it's a good idea to make sure it's something that is recyclable and not to take extra sachets of sauce or utensils that you're not going to use. The message seems to be that if we give our lunchtime eating habits some thought, we can all do our bit in helping reduce climate change and damage to our environment. That is something for all of us to chew on! 词汇表 lunch break 午休，午餐时间 tummy rumbling [ˈtʌmi ˈrʌmblɪŋ] 肚子咕咕叫，饥肠辘辘 grab a bite to eat [ɡræb] 随便吃点东西，简单吃点 spoil [spɔɪl] vt. 使有过多选择，让人挑花眼；宠坏，溺爱 an array of [əˈreɪ] 一系列，大量 tempting [ˈtemptɪŋ] adj. 诱人的，吸引人的 humble [ˈhʌmbl] adj. 简单的，普通的，不起眼的 eat on the go / move 边走边吃，便携食用，在路上吃 appetite [ˈæpətaɪt] n. 欲望，嗜好；食欲，胃口 fare [feə(r)] n. （餐馆的）食物，饭菜 carton [ˈkɑːtən] n. 硬纸盒，塑料盒 wrapper [ˈræpə(r)] n. 包装纸，包装材料 cutlery [ˈkʌtləri] n. 餐具（刀叉勺等） disposable [dɪˈspəʊzəbl] adj. 一次性的，用后即丢的 feast [fiːst] n. 盛宴，大餐 methane [ˈmiːθeɪn] n. 甲烷，沼气 rot [rɒt] vi. 腐烂，腐败，变质 packed lunch [pækt] 自带午餐，盒装午餐 scramble [ˈskræmbl] n. 匆忙，忙乱 container [kənˈteɪnə(r)] n. 容器；集装箱 reusable [ˌriːˈjuːzəbl] adj. 可重复使用的，可再次利用的 refill [ˌriːˈfɪl] vt. 重新装满，续满 lunch box 饭盒，便当，午餐盒 grub [ɡrʌb] n. 食物 sachet [sæˈʃeɪ] n. 小袋，小包（装调料、香料等） sauce [sɔːs] n. 酱料，调味汁 utensil [juːˈtensl] n. （厨房的）器具，用具 do one's bit 尽自己的一份力，出一份力 chew on [tʃuː] 仔细思考，深思，考虑 📖 翻译、pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

Is your perfectionism holding you back? Perfectionism is the tendency to set excessively high and unrealistic standards for oneself and others, and to evaluate one's worth based on the ability to meet those standards. Perfectionists are not satisfied with anything less than flawless results, and they often fear failure, criticism, or disappointment. But constantly striving for perfection can have serious consequences. How does perfectionism affect your productivity? You might think that being a perfectionist would make you more productive, but the opposite is true. If you're always aiming for flawless results, you tend to spend more time on tasks than necessary, or even avoid starting them altogether for fear of failure. Meaning you end up procrastinating and delaying. A good example is given here by Dr Andrea Brandt in Psychology Today. "I'd like to write a novel is a fantastic goal, whereas I must finish a novel by the end of the year is a perfectionist goal." Perfectionists also have trouble delegating or collaborating with others because they don't trust people to meet their high expectations. This can lead to missed deadlines, wasted resources and poor performance. How does perfectionism impact you? When you base your self-worth on your achievements, you become more sensitive to criticism, rejection and feedback. You also tend to compare yourself to others and this can lead to feeling inferior or envious of others' achievements and consequently damage your self-esteem and your mental health. Perfectionists also have difficulty coping with setbacks or failures because they see them as personal flaws rather than learning opportunities. How does perfectionism impact your relationships? When you expect yourself and others to be perfect, you tend to be judgmental, critical and demanding. It can also get in the way of living in the present because you're always looking for flaws or areas of improvement, robbing you of happiness, gratitude and fulfilment. How can you cope with perfectionism? Perfectionism can cause a lot of stress, but there are ways to cope. Allow yourself to make mistakes and learn from them and celebrate your efforts and progress. Remember that nobody is perfect and that mistakes are valuable and normal. Set reasonable and flexible goals and instead of aiming for perfection, aim for improvement. Also, try lowering the pressure you put on yourself and others and be more compassionate and supportive. Use positive self-talk and affirmations such as, I'm doing my best, I'm proud of myself or I'm enough. Finally, find joy and satisfaction in the process, not just the product. And, as Dr Brent says, "the only person you need to compare yourself to is who you were yesterday and who you'd like to be tomorrow." There you have it. 词汇表 hold someone back 阻碍某人，拖某人后腿 perfectionism [pəˈfekʃənɪzəm] n. 完美主义 perfectionist [pəˈfekʃənɪst] n. 完美主义者 flawless [ˈflɔːləs] adj. 完美的，无瑕的 strive for [straɪv] 追求，力求，争取 procrastinate [prəˈkræstɪneɪt] vi. 拖延，耽搁 delegate [ˈdelɪɡeɪt] vt. 委派，委托，授权 collaborate with [kəˈlæbəreɪt] 与…合作，协作 self-worth n. 自我价值，自尊 inferior [ɪnˈfɪəriə(r)] adj. 自卑的，低人一等的，差的 envious [ˈenviəs] adj. 羡慕的，嫉妒的 self-esteem [self ɪˈstiːm] n. 自尊，自尊心 setback [ˈsetbæk] n. 挫折，阻碍 judgmental [dʒʌdʒˈmentl] adj. 爱评判的，动辄批评的 critical [ˈkrɪtɪkl] adj. 挑剔的，批评的 demanding [dɪˈmɑːndɪŋ] adj. 苛求的，苛刻的，要求高的 rob of [rɒb] 剥夺，夺走 aim for 追求，力争 compassionate [kəmˈpæʃənət] adj. 富有同情心的，仁慈的 positive self-talk 积极的自我对话，正向自我对话 affirmation [ˌæfəˈmeɪʃn] n. 肯定，支持；确认 🪴翻译和pdf见公众号【琐简英语】，回复"1"可进入【打卡交流群】

Why you'll never find the right person Your fears are right: you probably won't ever find the right person. It seems harsh to say it just now, but the right partner for you doesn't really exist: there are just different varieties and degrees of wrongness. It's not your fault or theirs. Anyone, however lovely they seem at first, will turn out to be maddening, difficult and deeply disappointing in a few – but to you very important – ways. You are carrying the burden of Romanticism and are suffering from it gravely. You have been made sick by the beguiling – but fatally oppressive – fantasy that there's a specific person you are meant to be with who will end the longing, who will be your soul-mate, sexual companion, chauffeur, housekeeper, co-parent, business partner and best friend. You see them so clearly in your mind. That's because you made them up. But they don't, in fact, exist. Advertising, films and music have done their utmost to convey to us that people do eventually, after a little heartache, find their ideal other, their long-lost twin. It's a very powerful idea to lean on when you're trying to sell a stranger a concert or movie ticket. But it isn't true. The number of people around the world who are profoundly, emotionally, sexually, practically and intellectually happy with a partner, for more than a brief period, is tiny. These lucky souls could, if gathered, comfortably fit on a small island in the Maldives. You're unlikely to be among them – and you won't win the lottery, either. However, this doesn't have to be the end. There is a more mature idea of love around that stresses how invariably compromised all good relationships are. Compatibility is an achievement of love; it shouldn't be its precondition. We manage to live wisely and comfortably around one another, when we stop insisting that our partners must constantly share all of our tastes, interests and opinions. It's more than normal to be really quite lonely in large parts of our emotional lives. An important factor – behind almost any decent relationship – is the capacity of each partner to manage cheerfully on their own. Relationships don't solve the problem of loneliness for very long. It's easy to lament how awful other possible partners are. But reflect on the ways you are difficult to live with, too. You must be to a significant degree – not because you are unusually freakish, but because everyone carries with them a range of flaws and failings that show up, horribly, on close inspection. You will, to a significant extent, be ruining the life of anyone you get together with long term. Stop looking for a perfect partner and start looking for that far nicer and more enticing prospect: a good enough one. The fact that no-one will be ideal doesn't mean that another person will have nothing to offer. It's just that what we need from them will arrive wrapped up in a lot of things we don't need and don't want. Hopefully, the long painful single period hasn't just been wasted time. It's been a training ground for the true spirit of compromise and gratitude that lasting love demands. 词汇表 harsh [hɑːʃ] adj. 残酷的，无情的 wrongness [ˈrɒŋnəs] n. 不合适，错误性 maddening [ˈmædənɪŋ] adj. 令人恼火的，使人发狂的 Romanticism [rəʊˈmæntɪsɪzəm] n. 浪漫主义（文学、艺术等领域的思潮） gravely [ˈɡreɪvli] adv. 严重地，沉重地 beguiling [bɪˈɡaɪlɪŋ] adj. 迷人的，诱人的，迷惑人的 fatally [ˈfeɪtəli] adv. 严重地，致命地，毁灭性地 oppressive [əˈpresɪv] adj. 压抑的，令人窒息的 fantasy [ˈfæntəsi] n. 幻想，空想 chauffeur [ˈʃəʊfə(r)] n. （私人）司机 housekeeper [ˈhaʊskiːpə(r)] n. （女）管家，主妇 co-parent [ˌkəʊˈpeərənt] n. 共同抚养者，育儿伙伴 do one's utmost [ˈʌtməʊst] 竭力，不遗余力，尽最大努力 long-lost twin 失散多年的双胞胎；（喻）命中注定的另一半 Maldives [ˈmɔːldiːvz] n. 马尔代夫（印度洋岛国） lottery [ˈlɒtəri] n. 彩票，抽奖 invariably [ɪnˈveəriəbli] adv. 总是，不变地，无一例外地 compatibility [kəmˌpætəˈbɪləti] n. 兼容性，相容性，契合度 precondition [ˌpriːkənˈdɪʃn] n. 前提，先决条件 lament [ləˈment] v. 哀叹，抱怨，惋惜 freakish [ˈfriːkɪʃ] adj. 古怪的，反常的，怪异的 failing [ˈfeɪlɪŋz] 不足，弱点，缺点 close inspection [ɪnˈspekʃn] 近距离审视，仔细检查 enticing [ɪnˈtaɪsɪŋ] adj. 诱人的，迷人的，有吸引力的 prospect [ˈprɒspekt] n. 人选，前景，可能性 be wrapped up in [ræpt] 被包裹在，夹杂着 training ground 训练场，历练场 compromise [ˈkɒmprəmaɪz] n. 妥协，让步，折中 🏫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】

How does your brain make you hunt for bargains? Fistfights over a flat-screen TV, hours in a queue for cookware, arguments over air-fryers. Why is it that discounts and deals can turn a simple shopping trip into a rampage through a retail park? What is it that makes a bargain so irresistible? The answer might be in our heads. An fMRI study, where brain activity is measured, has shown that when we think about money we might spend, brain areas sensitive to pain are activated. When we think about the thing that we want to buy, areas sensitive to pleasure are triggered. Our medial prefrontal cortex evaluates these responses and makes a decision. If it looks like a good deal, we're more likely to make the purchase and get a hit of dopamine. Writer Mark Elwood, who has written a book all about bargains, tells us that we get even more dopamine from something that's unexpected, such as when something is surprisingly cheap. Our brains are keen to reward us for finding bargains and many shops are keen to take advantage of this. Anchoring is a pricing strategy where we are shown an initial price, and then the real one. Popular items may be positioned next to something much more expensive, or we may see a very high previous price, next to the heavily reduced one currently available. The initial price, or anchor, conditions how we evaluate what something actually costs. Inflated anchor prices can make unreasonably high actual prices seem fair, and our brains are happy to reward us when we make the purchase. Other strategies include time limits, threatening to deprive us of our dopamine hit if we're not quick enough, and charm pricing, where we're much less worried about paying £9.99 than £10. If we know this about how our brains work and how retailers might act, what should we do? It can be useful to take time to consider what we're buying, hold on to something and walk around the shop before buying to give ourselves more time to evaluate a potential purchase. It can also be sensible to research prices before shopping, to get a better idea of what represents good value. 词汇表 hunt for bargains [ˈbɑːɡɪnz] 薅羊毛，寻找特价商品，淘便宜货 fistfight [ˈfɪstfaɪt] n. 互殴，打架，大打出手 flat-screen TV 平板电视 cookware [ˈkʊkweə(r)] n. 厨具，炊具，烹饪用具 air-fryer [ˈeə fraɪə(r)] n. 空气炸锅 discount [ˈdɪskaʊnt] n. 折扣，减价 deal [diːl] n. 优惠，特价 rampage [ˈræmpeɪdʒ] n. 横冲直撞，撒野，乱闹 retail park [ˈriːteɪl] 零售商业区，购物区（集中多家零售店的区域） irresistible [ˌɪrɪˈzɪstəbl] adj. 难以抗拒的，无法抵挡的 fMRI 功能性磁共振成像（用于测量大脑活动） be sensitive to [ˈsensətɪv] 对…敏感 activate [ˈæktɪveɪt] vt. 激活，使活跃 medial prefrontal cortex [ˈmiːdiəl ˌpriːfrʌntl ˈkɔːteks] 内侧前额叶皮层（大脑的决策相关区域） be keen to [kiːn] 热衷于，渴望；能敏锐地 anchoring [ˈæŋkərɪŋ] n. 锚定效应（依赖初始信息做判断的认知偏差） pricing strategy 定价策略 position [pəˈzɪʃn] vt. 放置，摆放 Inflated [ɪnˈfleɪtɪd] adj. （价格等）虚高的，过高的 deprive of [dɪˈpraɪv] 剥夺，使丧失 dopamine hit [ˈdəʊpəmiːn] 多巴胺刺激，多巴胺带来的快感 charm pricing 尾数定价（如9.99元而非10元的定价） retailer [ˈriːteɪlə(r)] n. 零售商，零售商家 sensible [ˈsensəbl] adj. 明智的，合理的 📖 翻译、pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

Can you spot an AI scam? Artificial intelligence is changing the world around us, and it's everywhere – on messaging and photo apps on our phones, on customer service phone lines and websites. And while it's very quick and potentially very useful, it also makes spotting scams and fake content trickier than ever. So what do you need to look out for? Imagine you get a frantic call from your friend. He's crying, saying he's stuck overseas, his wallet and phone stolen, and he urgently needs money. He's asking you to write down a bank account number and transfer some money right now. Before you grab a pen, ask yourself, "Is your friend really abroad? "Is he really in trouble? Is this really him?" In fact, your friend's voice could have been cloned and turned into something known as a deepfake. This is a way of using AI to try and mislead you, and it's scarily convincing. So it's definitely worth double-checking that your friend isn't actually happily at home and sitting in front of the telly before you start moving money around. Deepfake technology can also be used to create videos and images. A few years ago, these fakes had giveaways like strange facial movements or weird lighting. Now they're becoming worryingly realistic. Ever seen a social media post where someone's hands look oddly shaped or they have too many fingers? That's AI slipping up. But these mistakes are getting rarer. AI scams can also pop up when you're looking for love, maybe chatting with someone new on a dating app. AI-generated text tends to be very polished, often lacking the usual human typos and quirks. If someone keeps sending oddly poetic or clever messages or using more emojis than feels natural, you might be talking to an AI chatbot. Other scammers target those looking for rental properties, so watch out if you're flat-hunting online and find a place in a perfect location with great photos and a convincing virtual tour. It could be entirely AI-generated, created to lure you into sending a deposit for a property that doesn't exist. In the last couple of years, AI has got better and better, and the clues we've looked at for spotting AI content may soon become unreliable. So how can you stay sharp? Check your sources. Always ask, "Who shared this? Why?" If it feels strange or unlikely, especially if it makes you emotional, happy, angry or shocked, it's worth a second look. Context matters. Think about the situation. A sudden, shocking announcement during an election period could be designed specifically to mislead or manipulate. Double-check. Run it past trusted news sites or a fact-checking page. If no-one else is reporting something sensational, it's probably fake. Look and listen closely. Awkward robotic phrasing, strange pauses, inconsistent lighting, odd eyes, or overly smooth skin on videos can all indicate AI manipulation. Tell others. Sharing info about any scams you come across with family and friends could help them stay safe. In the UK, flagging suspected scams to the police via Action Fraud can help raise awareness and even get scammers shut down. And, finally, stay informed. Keep yourself updated on the latest deepfake technology and how it's being used. AI isn't going away, and while it brings exciting possibilities, it also requires us to be sharper, more aware, more thoughtful. So next time you're online and something feels off – pause, question, investigate. Critical thinking isn't just a skill, it's your best defence in a world where seeing or hearing is no longer believing. 词汇表 spot [spɒt] vt. 识别，发现 scam [skæm] n. 骗局，诈骗，欺诈 look out for 留意，提防，放心 frantic [ˈfræntɪk] adj. 慌乱的，狂乱的 grab a pen [ɡræb] 拿起笔 clone [kləʊn] vt. 克隆，复制 deepfake [ˈdiːpfeɪk] n. 深度伪造（利用AI技术篡改音视频的内容） mislead [ˌmɪsˈliːd] vt. 误导，欺骗 scarily convincing [ˈskeərɪli kənˈvɪnsɪŋ] 逼真得令人毛骨悚然 double-check [ˌdʌbl ˈtʃek] v. 再次检查，仔细核实，复核 giveaway [ˈɡɪvəweɪ] n. 破绽，漏洞，泄露 slip up 出差错，失误，疏忽 pop up （突然地）出现，发生 polished [ˈpɒlɪʃt] adj. 优美的，精炼的 typo [ˈtaɪpəʊ] n. 打字错误；排版错误 quirk [kwɜːk] n. 个性特点，怪癖 poetic [pəʊˈetɪk] adj. 诗意的；诗歌的 scammer [ˈskæmə(r)] n. 骗子，欺诈者 rental property [ˈrentl ˈprɒpəti] 出租房产，出租房屋 flat-hunt [flæt hʌnt] vi. 寻找公寓，找租房 virtual tour [ˈvɜːtʃuəl] 虚拟看房，虚拟游览 lure…into [lʊə(r)] 诱使…陷入，引诱…做 deposit [dɪˈpɒzɪt] n. 押金，定金，预付款 stay sharp 保持警惕，保持敏锐 manipulate [məˈnɪpjuleɪt] vt. 操纵，操控；处理，篡改 fact-checking [fækt ˈtʃekɪŋ] n. 事实核查 sensational [senˈseɪʃənl] adj. 耸人听闻的，轰动性的 awkward [ˈɔːkwəd] adj. 生硬的，笨拙的，不灵活的 phrasing [ˈfreɪzɪŋ] n. 措辞，表达，用语 inconsistent [ˌɪnkənˈsɪstənt] adj. 不一致的，前后矛盾的 AI manipulation [mənɪpjuˈleɪʃn] AI篡改，AI处理 flag [flæɡ] vt. 举报，标记 Action Fraud [frɔːd] 行动反诈骗（英国反诈骗机构） get shut down 被取缔，被捣毁，被一网打尽 stay informed [ɪnˈfɔːmd] 保持消息灵通，及时了解信息 feel off 感觉不对劲，觉得反常 💡 视频、翻译和pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】