“二舅治好了我的精神内耗”刷屏
今天，出自up主@衣戈猜想 的一段名为《回村三天，二舅治好了我的精神内耗》的视频刷屏了。
推荐没看过的小伙伴看一看：
“遗憾谁没有呢？人往往都是快死的时候才发现，人生最大的遗憾就是一直在遗憾过去的遗憾。”
“下定决心，不怕牺牲，排除万难，去争取胜利。”
借（cèng）此（gè）机（rè）会（diǎn），我们来看当觉得生活很难时，该怎么办？
无注释原文：
Experts Say to Do This When You Feel That "Life Is Too Hard"
Best Life (Magazine)
FEBRUARY 28, 2019
No matter how hard you try to avoid them, you can't stop really bad days from happening. Maybe you lost your job. Maybe you had a terrible breakup with someone you considered "the one." Maybe you were blindsided by the loss of a loved one. The fact is, we all face times in our lives when we feel the coldest depths of despair, when the only thing we feel like doing is going somewhere quiet, staring at the ceiling, and crying. These are the moments when life feels way too hard.
When you've fallen into those depths, it's terribly difficult to know what to do. While there are a host of resources and tools online created to help you deal with especially tough moments, the one thing that you can do that is the most helpful may surprise you.
According to the experts we spoke to, the one thing that will make you feel better when you feel that life is just too hard is to simply sit with that feeling—to fully embrace it and recognize it, and not try to avoid or erase those feelings of pain you're experiencing. You should also practice radical honesty with yourself and your feelings in the moment, says psychotherapist Christine Scott-Hudson.
"You might want to practice writing about how you feel in a private journal," she advises. "Do not worry about grammar or spelling, but just free write for 20 minutes, never taking your pen off of the page. Write to the center of what hurts, write it all down. Then, put it away. Practice some good self-care. Return to your feelings later by reading what you put onto the page. Listen to yourself. Feel what you feel."
No matter how tough the practice may be, Lee Chaix McDonough, a clinical social worker and psychotherapist, recommends enlisting the help of one simple breathing and meditation exercise.
"To reconnect to the here and now, try the '5-4-3-2-1 exercise,'" says McDonough. "Begin by taking a few slow, deep breaths. Then, notice five things you can see, four things you can hear, three things you can feel, two things you can smell, and one thing you can taste. By focusing on your senses, you ground yourself in the present moment and reconnect to the here and now."
As you can imagine, there are also things you shouldn't do in those moments. According to life coach and anxiety specialist Vikki Louise, some of your everyday coping mechanisms—like downing a few drinks at the bar, or scrolling through social media to distract yourself from stressful responsibilities—will not help you when life gets truly tough.
"Allowing and accepting the human experience, bad days and all, may not sound exciting or dreamy, but it is truly necessary," says Louise. "One of the tricks I tell my clients is to say each year you will have 100 challenging days. That is part of the human experience. This means when they are feeling bad, they can allow it, knowing that it is one less bad day for them to face later in the year."
Finally, it's important to remember that even bad days can provide clarity and give your life meaning. Did that relationship that just ended really mean more to you than you previously thought?
According to McDonough, the answer will help you recognize the things that are actually important in your life. If you weren't already aware of how important that person was to you, now you are.
In short: only through pain can truly know how to be grateful for what you already have. And when you're ready to start taking steps to restore yourself, be sure to read the 17 Things Happy People Do Every Morning.
1. They limit news consumption.
2. They cut back on social media time.
3. They hang out with their pet(s).
4. They head outside.
5. They get frisky.
6. They hug their partner.
7. They drink coffee.
8. And work out while the coffee's brewing.
9. They laugh.
10. They plan their good deeds.
11. They meditate.
12. They practice positive self talk.
13. They set goals.
14. They wake up early.
15. They eat a healthy breakfast.
16. They spend time with friends and family.
17. They practice being thankful.
- ◆ -
注：中文文本为机器翻译仅供参考，并非一一对应
含注释全文：
Experts Say to Do This When You Feel That "Life Is Too Hard"
Best Life (Magazine)
FEBRUARY 28, 2019
No matter how hard you try to avoid them, you can't stop really bad days from happening. Maybe you lost your job. Maybe you had a terrible breakup with someone you considered "the one." Maybe you were blindsided by the loss of a loved one. The fact is, we all face times in our lives when we feel the coldest depths of despair, when the only thing we feel like doing is going somewhere quiet, staring at the ceiling, and crying. These are the moments when life feels way too hard.
无论你多么努力地避免，你都无法阻止真正糟糕的日子发生。也许你失业了。也许你和一个你认为是“唯一”的人分手了。也许你因为亲人突然离世而不知所措。事实是，我们的生命中都面临着处于绝望深渊的时刻，处于我们唯一想做的就是去一个安静的地方，盯着天花板，哭泣的时刻。这些都是感觉生活太艰难的时刻。
breakup
表示“（婚姻、关系、联系等的）破裂”，英文解释为“The breakup of a marriage, relationship, or association is the act of it finishing or coming to an end because the people involved decide that it is not working successfully.”
blindside
表示“偷袭；出其不意地打击”，英文解释为“to surprise someone, usually with harmful results”举个🌰：
Just when it seemed life was going well, she was blindsided by a devastating illness.
正当生活似乎一帆风顺的时候，她出人意料地得了一场重病。
way
此处的way作副词，常与介词或副词连用（used with a preposition or an adverb），表示“很远；大量；过度，大幅（尤其用于强调时间或空间中的程度或距离）”，英文解释为“used to emphasize degree or separation, especially in space or time；very far; by a large amount”举个🌰：
She finished the race way ahead of the other runners.
她遥遥领先于其他选手跑到终点。
He spends way too much money on clothes.
他花太多的钱买衣服。
When you've fallen into those depths, it's terribly difficult to know what to do. While there are a host of resources and tools online created to help you deal with especially tough moments, the one thing that you can do that is the most helpful may surprise you.
当你陷入这种困境时，很难知道该做什么。虽然网上有大量资源和工具可以帮助你应对特别艰难的时刻，但你可以做的最有帮助的事情可能会让您大吃一惊。
According to the experts we spoke to, the one thing that will make you feel better when you feel that life is just too hard is to simply sit with that feeling—to fully embrace it and recognize it, and not try to avoid or erase those feelings of pain you're experiencing. You should also practice radical honesty with yourself and your feelings in the moment, says psychotherapist Christine Scott-Hudson.
根据我们采访过的专家的说法，当你觉得生活太艰难时，有一件事会让你感觉更好，那就是简单地接受这种感觉——完全拥抱它并认识到它，而不是试图避免或消除你正在经历的痛苦的感觉。心理治疗师克里斯汀·斯科特-哈德森（Christine Scott-Hudson）说，你还应该对自己和你此刻的感受保持彻底的诚实。
sit right/well (with sb)
表示“（某人）可接受；受（某人）欢迎”，英文解释为“to be something that you agree or are pleased with”举个🌰：
Their decision/answer didn't sit well with the Board of Directors.
他们的决定/答案没有得到董事会的认可。
🎬电影《性本恶》（Inherent Vice）中的台词提到：that don't sit well with me. 我不能接受这样，
embrace
1）表示“欣然接受；乐意采纳”，英文解释为“to accept something enthusiastically”举个🌰：
This was an opportunity that he would embrace.
这样的机会他是求之不得的。
2）表示“抱，拥抱”，英文解释为“to hold someone tightly with both arms to express love, liking, or sympathy, or when greeting or leaving someone”举个🌰：
She saw them embrace on the station platform.
她看到他们在站台上拥抱。
erase
表示“消除；消灭；清除”，英文解释为“to remove or destroy something, especially something that shows that that person or thing ever existed or happened”举个🌰：
Years of hard living had blurred but not erased her girlhood beauty.
多年的艰辛岁月使她芳容暗淡，但少女时代的美貌仍然依稀可辨。
radical
1）表示“激进的；过激的；极端的”，英文解释为“believing or expressing the belief that there should be great or extreme social or political change”举个🌰：
He was known as a radical thinker.
他是个著名的激进思想家。
2）表示“根本的；彻底的，完全的”，英文解释为“relating to the most important parts of something or someone; complete or extreme”举个🌰：
We need to make some radical changes to our operating procedures.
我们需要对操作规程进行一些根本性的变革。
psychotherapist
psychotherapist /ˌsaɪ.kəˈθer.ə.pɪst/ 表示“心理治疗医师”，英文解释为“someone who gives people psychotherapy”举个🌰：
He sees a psychotherapist twice a week.
他每周接受两次心理治疗。
"You might want to practice writing about how you feel in a private journal," she advises. "Do not worry about grammar or spelling, but just free write for 20 minutes, never taking your pen off of the page. Write to the center of what hurts, write it all down. Then, put it away. Practice some good self-care. Return to your feelings later by reading what you put onto the page. Listen to yourself. Feel what you feel."
“你可能想练习在个人日记中写下你的感受，”她建议道。“不要担心语法或拼写，只要自由地写20分钟，别把你的笔从纸上拿开。写到受伤深处，把它都写下来。然后，把它收起来。练习一些良好的自我护理。稍后通过阅读你写在纸上的东西来恢复你的感受。倾听自己的声音。感受你的感受。”
No matter how tough the practice may be, Lee Chaix McDonough, a clinical social worker and psychotherapist, recommends enlisting the help of one simple breathing and meditation exercise.
不管练习有多艰难，临床社会工作者和心理治疗师李·柴克斯·麦克多诺（Lee Chaix McDonough）建议进行一次简单的呼吸和冥想练习。
enlist
1) 表示“谋求（某人的帮助）”，英文解释为“to persuade someone to help you to do something”，如：enlist sb’s help/services etc，举个🌰：
He has enlisted the help of a sports psychologist for the team.
他为球队请了一位运动心理学家来帮忙。
2) 表示“参军，入伍”，英文解释为“to join the army, navy etc”举个🌰：
At the outbreak of war, he was enlisted in the army.
战争爆发后，他参加了陆军。
meditation
表示“冥想；沉思；深思”，英文解释为“the practice of thinking deeply in silence, especially for religious reasons or in order to make your mind calm”
📍下文出现动词：meditate /ˈmed.ɪ.teɪt/
"To reconnect to the here and now, try the '5-4-3-2-1 exercise,'" says McDonough. "Begin by taking a few slow, deep breaths. Then, notice five things you can see, four things you can hear, three things you can feel, two things you can smell, and one thing you can taste. By focusing on your senses, you ground yourself in the present moment and reconnect to the here and now."
“要回归此刻，试试‘5-4-3-2-1练习’，”麦克多诺说。“从缓慢深呼吸开始。然后，注意你能看到的五种东西，你能听到的四种声音，你能感觉到的三种事物，你能闻到的两种气味，还有一件你能品尝到的东西。通过专注于你的感官，你把自己立足于当下，重新连接到此时此地。”
reconnect
1）表示“重新接上，重新连上”，英文解释为“to join or be joined with something else again after becoming separated”举个🌰：
Reconnect the wires, then screw the cover back on.
把电线重新接好，然后拧上盖子。
2）表示“使…感觉（或理解）原来不再感觉得到（或理解得了）的东西”，英文解释为“to make you feel or understand something that you had stopped feeling or understanding”举个🌰：
Traditional celebrations reconnect us with history.
传统的庆祝活动让我们理解历史。
the here and now
表示“现在”，英文解释为“the present time”举个🌰：
Most people can't be bothered thinking about their retirement - they're too busy concentrating on the here and now.
大多数人都顾不上去考虑退休的事情——他们都在忙着考虑现在。
As you can imagine, there are also things you shouldn't do in those moments. According to life coach and anxiety specialist Vikki Louise, some of your everyday coping mechanisms—like downing a few drinks at the bar, or scrolling through social media to distract yourself from stressful responsibilities—will not help you when life gets truly tough.
正如你所能想象的，在那种时刻你也不应该做一些事情。根据生活教练和焦虑专家维克基·路易丝（Vikki Louise）的说法，当你的生活变得真正艰难的时刻，你的一些日常应对机制——比如在酒吧喝几杯，或者浏览社交媒体来分散你对沉重压力的注意力——不会对你有所帮助。
down
熟词僻义，表示“一口气吃下；一口气喝下”，英文解释为“to eat or drink something quickly”举个🌰：
He'd downed four beers before I'd finished one.
我一杯啤酒还没喝完，他就已经一口气喝下四杯了。
scroll
表示“滚动；滚屏”，英文解释为“to move text or other information on a computer screen in order to see a different part of it”举个🌰：
Scroll to the end of the document.
滚动至文件的最后。
🎬电影《兔子洞》（Rabbit Hole）中的台词提到：Scroll down with your finger. 用手指向下滑动。
distract
表示“使分心，使转移注意力，干扰”，英文解释为“to make someone stop giving their attention to something”举个🌰：
Don't distract her (from her studies).
不要让她（在学习上）分心。
"Allowing and accepting the human experience, bad days and all, may not sound exciting or dreamy, but it is truly necessary," says Louise. "One of the tricks I tell my clients is to say each year you will have 100 challenging days. That is part of the human experience. This means when they are feeling bad, they can allow it, knowing that it is one less bad day for them to face later in the year."
“承认和接受人类的经历，糟糕的日子等等，听起来可能并不令人兴奋或梦幻，但这确实是必要的，”路易丝说。“我告诉我的客户的一个技巧是，每年你将有100个充满挑战的日子。这是人类经历的一部分。这意味着当他们感觉不好的时候，他们能够接受它，并知道他们在今年晚些时候要面对的糟糕日子又少了一天。”
dreamy
1）表示“做梦似的；出神的，恍惚的”，英文解释为“seeming to be in a dream and not paying attention to what is happening around you”举个🌰：
She gets this dreamy expression on her face when she talks about food.
说到食物她脸上就会浮现出这种迷离的神情。
2）表示“宜人的；诱人的，迷人的”，英文解释为“very pleasant or attractive”举个🌰：
The movie opens with a dreamy shot of a sunset.
影片的开头是一个迷人的落日镜头。
Finally, it's important to remember that even bad days can provide clarity and give your life meaning. Did that relationship that just ended really mean more to you than you previously thought?
最后，重要的是要记住，即使是糟糕的日子也能给予你清晰的认识，并赋予你的生活意义。刚刚结束的这段关系对你来说真的比你之前想象的更重要吗？
clarity
表示“清楚明了；清晰易懂”，英文解释为“the quality of being clear and easy to understand”举个🌰：
There has been a call for greater clarity in this area of the law.
人们呼吁该法规的这个方面应该更加明确一些。
According to McDonough, the answer will help you recognize the things that are actually important in your life. If you weren't already aware of how important that person was to you, now you are.
根据麦克多诺的说法，这个答案将帮助你认识到生活中真正重要的事情。如果你还没有意识到那个人对你有多重要，现在你就知道了。
In short: only through pain can truly know how to be grateful for what you already have. And when you're ready to start taking steps to restore yourself, be sure to read the 17 Things Happy People Do Every Morning.
简而言之：只有经历痛苦才能真正知道如何对你已经拥有的东西心怀感激。当你准备好开始采取措施重振自己时，一定要阅读《快乐的人每天早上做的17件事》。
1. They limit news consumption.
2. They cut back on social media time.
3. They hang out with their pet(s).
4. They head outside.
5. They get frisky.
6. They hug their partner.
7. They drink coffee.
8. And work out while the coffee's brewing.
9. They laugh.
10. They plan their good deeds.
11. They meditate.
12. They practice positive self talk.
13. They set goals.
14. They wake up early.
15. They eat a healthy breakfast.
16. They spend time with friends and family.
17. They practice being thankful.
1. 对阅读新闻保持克制。
2. 减少刷社交媒体的时间。
3. 和宠物出去玩。
4. 到外面去。
6. 拥抱他们的伴侣。
7. 喝咖啡。
8. 在煮咖啡的时候锻炼身体。
9. 笑。
10. 计划做好事。
11. 冥想。
12. 练习积极的自我对话。
13. 设定目标。
14. 醒得很早。
15. 吃健康的早餐。
16. 花时间与朋友和家人在一起。
17. 练习感恩。
brew
1）表示“（坏事或暴风雨）即将来临，酝酿”，英文解释为“If an unpleasant situation or a storm is brewing, you feel that it is about to happen.”举个🌰：
It was too quiet - I felt that trouble was brewing.
太安静了——我觉得要出事了。
At home a crisis was brewing.
家里一场危机正在酝酿着。
2）表示“泡（茶）；煮（咖啡）；（茶）冲泡；（咖啡）煮”，英文解释为“If you brew tea or coffee, you add boiling water to it to make a hot drink, and if it brews, it gradually develops flavour in the container in which it was made.”举个🌰：
He brewed us some coffee./He brewed some coffee for us.
他给我们煮了些咖啡。
- 今日盘点 -
breakup
blindside
way
sit right/well (with sb)
embrace
erase
radical
psychotherapist
enlist
meditation
reconnect
the here and now
down
scroll
distract
dreamy
clarity
brew
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