出成绩了，
今天，考研成绩公布了。
🤔️小作业：
1. According to Caroline Le Vine, how should individuals deal with the internalization of failure when disappointed?
A) Ignore their feelings and move on quickly
B) Blame external factors for their situation
C) Challenge the idea of being a failure
D) Immediately seek a counselor's help
A) To document one's failures and mistakes
B) To explore all possible next steps
C) To create a detailed plan for achieving the goals
D) To share with a counselor for therapy sessions
无注释原文：
How to cope with disappointment if you didn't get the results you wanted
From: The Independent
Those who did not receive the outcome they hoped for could be feeling disappointed, disheartened and unsure of what the future holds.
We asked some experts about the steps you can take to deal with difficult feelings if today didn't go as planned.
Acknowledge your emotions
Not receiving the grades you wanted can throw up a number of overwhelming negative emotions such as shame, disappointment, embarrassment and anger.
These can be heightened by seeing the joy of others who were offered a place at their university of choice.
Caroline Le Vine, a counsellor and psychotherapist from Somerset, says it's important to acknowledge any feeling, no matter how negative because “being honest about your real feelings will allow you to move through them”.
“If you can't say them out loud to someone like a friend, parent, or a trusted teacher, write them down – all of them, even the ones you're ashamed of or feel you can't justify,” she says.
Be kind to yourself
When faced with disappointment, it can be easy to look for something or someone to blame, and that blame can sometimes turn inwards. It's important to not let this define how you think about yourself.
“If you feel like you are a failure, challenge that idea. You may not have got the grades you wanted and, so, in that sense, you have failed to achieve your goal. This does not mean you are a failure,” Le Vine says.
To counter these negative thoughts, it can be helpful to remember your past achievements and reaffirm your belief in yourself.
“Bring some of your focus to the things you've done well and to the qualities in yourself that you value - are you kind to people? Are you a good listener? Make a list of what you like about you,” she says.
This can also help put a disappointing situation into perspective, she says.
Practice mindfulness
Once you've acknowledged the emotions that come with disappointment, it's best to distract your mind with an activity you normally enjoy.
“You'll likely feel right now that nothing is enjoyable or has much meaning. Doesn't matter; do it anyway. And while you're doing it, notice as much as you can about what you're doing and drink in the detail,” Le Vine says.
This mindfulness will both reduce anxiety about the future and will help you think clearly about your next steps.
“If you've chosen to take the dog for a walk: notice the detail of where you are – the smells, the sounds, what your dog is interested in.”
Talk it out
Talking to someone you can trust can help normalise your feelings and help you develop a solution.
“This helps to open your mind to other avenues and increase your sense of hopefulness,” she says.
Le Vine advises talking to as many people as possible who may be able to offer guidance or advice on the situation you find yourself in. We recommend speaking to teachers, elder siblings or university students.
Mind map
When faced with a hurdle that looks to disrupt the future we had planned, it can be difficult to get back on track.
Becca Forshaw, a life and mindset coach highlights that for many professions, there are “many different paths and routes” you can take.
She recommends created a mind map of all the possible next steps you could take. “Write down anything that comes to mind, no matter how small the step may seem,” she says.
A setback like this can also be an opportunity to re-examine if the career path you thought you wanted is right for you, she adds.
- ◆ -
注：完整题目见本文开头；中文文本为机器翻译并非一一对应，仅供参考
含注释全文：
How to cope with disappointment if you didn't get the results you wanted
From: The Independent
Those who did not receive the outcome they hoped for could be feeling disappointed, disheartened and unsure of what the future holds.
未能如愿以偿的人可能会感到失望、沮丧，不知道未来会怎样。
disheartened
disheartened /dɪsˈhɑː.tənd/ 表示“沮丧的，失望的，心灰意冷的”，英文解释为“having lost confidence, hope, and energy”举个🌰：He was very disheartened by the results of the test. 他对考试成绩感到非常沮丧。
📍词根“heart”表示“心”，前缀“dis-”表示否定。想象她的项目提案被拒绝后，心里感到“失去勇气”/感到“泄气”。近义词：discouraged（气馁的），同根词：hearten（鼓励），常用短语：feel disheartened by something（因某事感到泄气）
We asked some experts about the steps you can take to deal with difficult feelings if today didn't go as planned.
我们请教了一些专家，如果今天的结果不尽如人意，你可以采取哪些措施来应对这些情绪。
Acknowledge your emotions 承认自己的情绪
Not receiving the grades you wanted can throw up a number of overwhelming negative emotions such as shame, disappointment, embarrassment and anger.
成绩不尽如人意会让人产生许多难以承受的负面情绪，如羞愧、失望、尴尬和愤怒。
throw up
throw sth up 1）表示“产生（新问题或想法）”，英文解释为“to produce new problems or ideas”举个🌰：The meeting threw up some interesting ideas. 这次会上提出了一些有趣的想法。
2）英式，表示“辞去，放弃（工作）”，英文解释为“If you throw up your job, you choose to leave it or stop doing it.”举个🌰：He's thrown up his job and gone off to Africa to work for a children's charity. 他辞掉了工作，去非洲为一家儿童慈善机构工作。
3）throw (sth) up表示“呕吐”，英文解释为“to vomit”举个🌰：I spent all night throwing up. 我吐了一夜。He threw up his breakfast all over the back seat of the car. 他把早餐吐在了汽车后座上，到处都是。
overwhelming
overwhelming /ˌəʊ.vəˈwel.mɪŋ/ 1）表示“难以抵挡的；无法抗拒的；强悍而令人难以应对的”，英文解释为“difficult to fight against”举个🌰：She felt an overwhelming urge/desire/need to tell someone about what had happened. 她感到有一种抑制不住的冲动/欲望/需要想告诉别人所发生的事情。
2）表示“巨大的，极大的；（数量上）压倒性的”，英文解释为“You can use overwhelming to emphasize that an amount or quantity is much greater than other amounts or quantities.”举个🌰：An overwhelming majority has voted in favour of the proposal. 绝大多数的人投票赞成该提议。
📍词根“whelm”表示“淹没”，前缀“over-”表示“过度”。近义词：staggering（惊人的），同根词：whelm（淹没），常用短语：feel overwhelmed by something（被某事压垮）
embarrassment
embarrassment /ɪmˈbær.əs.mənt/ 表示“尴尬，窘迫；局促不安；令人尴尬的事”，英文解释为“the feeling of being embarrassed, or something that makes you feel embarrassed”举个🌰：She blushed with embarrassment. 她窘得脸都红了。
📍词根“barr”可能与“barrier”（障碍）有关，前缀“em-”和后缀“-ment”表示状态。近义词：shame（羞愧），同根词：embarrass（使尴尬）
These can be heightened by seeing the joy of others who were offered a place at their university of choice.
如果看到其他人被心仪大学录取的喜悦，这些负面情绪就会更加强烈。
Caroline Le Vine, a counsellor and psychotherapist from Somerset, says it's important to acknowledge any feeling, no matter how negative because “being honest about your real feelings will allow you to move through them”.
来自萨默塞特郡（Somerset）的咨询师兼心理治疗师卡洛琳·勒瓦恩（Caroline Le Vine）表示，承认任何感受都很重要，无论有多消极，因为“坦诚地面对自己的真实感受会让你度过难关”。
counsellor
英式 counsellor /ˈkaʊn.səl.ər/ 美式 counselor 表示“顾问；咨询师；辅导员”，英文解释为“someone who is trained to listen to people and give them advice about their problems”如：a marriage guidance counsellor 婚姻指导顾问，举个🌰：The college now has a counsellor to help students with both personal and work problems. 大学里现在配备帮助学生处理个人及学习问题的辅导员。
📍词根“counsel”表示“建议”，后缀“-or”表示人。近义词：advisor（顾问），同根词：counsel（建议），常用短语：career counsellor（职业顾问）
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。
📍词根“psycho-”表示“心理的”，“-therapist”来自希腊语“therapeia”，意味着“治疗”。近义词：counselor（顾问），同根词：psychotherapy（心理治疗），常用短语：see a psychotherapist（看心理治疗师）
“If you can't say them out loud to someone like a friend, parent, or a trusted teacher, write them down – all of them, even the ones you're ashamed of or feel you can't justify,” she says.
她说：“如果你不能向朋友、父母或值得信赖的老师等人大声说出这些感受，那就写下来——所有的感受，即使是那些你感到羞愧或觉得无法解释的感受。”
句子解析
主干：If you can't say them out loud, write them down.
– to someone like a friend, parent, or a trusted teacher指明了说出感受的对象或听众。
– all of them, even the ones you're ashamed of or feel you can't justify, 是对write them down的补充说明，强调应该记录下所有感受，包括那些可能会让你感到羞耻或认为无法解释的感受。
– she says指明了这是Caroline Le Vine的话。
仿写：If you find it hard to share your dreams with those around you, perhaps for fear of being judged, jot them down in a journal – every single one, even those that seem too ambitious or out of reach," he suggests. 他建议说，如果你发现，或许是因为害怕被评判，很难与周围的人分享你的梦想，那么就把它们记录在日记本里——记下每一个梦想，即使是那些看起来太远大或遥不可及的梦想。
justify
justify /ˈdʒʌs.tɪ.faɪ/ 表示“为…辩护；证明…正当（或有理、正确）；是…的正当理由”，英文解释为“to give or to be a good reason for”举个🌰：I can't really justify taking another day off work. 我真的找不出理由再多休一天假了。
📍词根“just-”表示“公正”，“-ify”表示“使成为”。近义词：defend（辩护），同根词：justice（正义），常用短语：justify oneself（为自己辩护）
Be kind to yourself 善待自己
When faced with disappointment, it can be easy to look for something or someone to blame, and that blame can sometimes turn inwards. It's important to not let this define how you think about yourself.
当面对失望时，很容易找到指责的对象，而这种指责有时会转向自己。重要的是，不要让这种情绪影响你对自己的看法。
“If you feel like you are a failure, challenge that idea. You may not have got the grades you wanted and, so, in that sense, you have failed to achieve your goal. This does not mean you are a failure,” Le Vine says.
勒瓦恩说：“如果你觉得自己是个失败者，那就要质疑这种想法。你可能没有取得理想的成绩，所以，从这个意义上说，是没有实现你的目标。这并不意味着你是个失败者。”
To counter these negative thoughts, it can be helpful to remember your past achievements and reaffirm your belief in yourself.
为了克服这些消极思想，回顾以往的成就并加强自我信念可能会有所帮助。
counter
counter /ˈkaʊn.tər/ 作名词，表示“柜台”，英文解释为“a long, flat, narrow surface or table in a shop, bank, restaurant, etc. at which people are served”
作动词，表示“反驳；反对；对抗”，英文解释为“to react to something with an opposing opinion or action, or to defend yourself against something”举个🌰：When criticisms were made of the school's performance, the parents' group countered with details of its exam results. 当有人对学校的业绩提出批评时，家长团举出具体的考试成绩予以反驳。
📍前缀counter-表示“（用于构词）表示相反或相对”（Counter- is used to form words which refer to actions or activities that are intended to prevent other actions or activities or that respond to them.）如：counter-terrorism 反恐，counter-example 反面例子，counterintelligence 反情报；反间谍活动。
reaffirm
reaffirm /ˌriː.əˈfɜːm/ 表示“重申，再次声明；加强”，英文解释为“to give your support to a person, plan, idea, etc. for a second time; to state something as true again”举个🌰：These events reaffirm my belief in the need for better information. 这些事情使我坚信，我们需要更加准确有效的信息。
📍词根“affirm”表示“确认”，前缀“re-”表示“再次”。近义词：reiterate（重申），同根词：affirmation（肯定），常用短语：reaffirm one's belief（重申某人的信念）
“Bring some of your focus to the things you've done well and to the qualities in yourself that you value - are you kind to people? Are you a good listener? Make a list of what you like about you,” she says.
“把你的注意力集中到你做得好的事情上，以及你在自己身上看重的品质上——你对人友善吗？你善于倾听吗？列出你喜欢自己的哪些方面，”她说。
This can also help put a disappointing situation into perspective, she says.
她说，这也有助于正确看待失望情境。
put sth in(to) perspective
put something in(to) perspective 表示“客观地比较；客观地审查”，英文解释为“to compare something to other things so that it can be accurately and fairly judged”举个🌰：Total investments for this year reached $53 million, and, to put this into perspective, investments this year were double those made in 2013. 今年的总投资额达到5300万美元，客观地来看，这是2013年的两倍。
Practice mindfulness 练习正念
Once you've acknowledged the emotions that come with disappointment, it's best to distract your mind with an activity you normally enjoy.
一旦你认识到失望带来的情绪，最好是用你平时喜欢的活动来分散注意力。
mindfulness
mindfulness /ˈmaɪnd.fəl.nəs/ 表示“正念认知”，英文解释为“the practice of being aware of your body, mind, and feelings in the present moment, thought to create a feeling of calm”举个🌰：Mindfulness can be used to alleviate feelings of anxiety and depression. 正念认知可以用来排除焦虑和抑郁。
📍词根“mind”表示“心智”，后缀“-fulness”表示“充满”。想象通过“专注于当下”来充满心智，有助于减少压力和改善心理健康。近义词：awareness（意识），同根词：mindful（留心的），常用短语：practice mindfulness（练习正念）
distract
distract /dɪˈstrækt/ 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。
“You'll likely feel right now that nothing is enjoyable or has much meaning. Doesn't matter; do it anyway. And while you're doing it, notice as much as you can about what you're doing and drink in the detail,” Le Vine says.
“你现在可能会觉得没有什么事情能带给你乐趣或意义。没关系，无论如何都要去做。在做的过程中，尽可能多地关注你正在做的事情，并沉浸在细节中，”勒瓦恩说。
drink sth in
drink sth in 表示“如饥似渴地倾听；饶有兴趣地关注；兴致勃勃地参与”，英文解释为“to listen to, look at, or experience something with great interest and enjoyment”举个🌰：They drank in the words of their leader. 他们认真听领导讲话。
This mindfulness will both reduce anxiety about the future and will help you think clearly about your next steps.
这种正念练习既能减少对未来的焦虑，又能帮助你清晰地思考下一步。
“If you've chosen to take the dog for a walk: notice the detail of where you are – the smells, the sounds, what your dog is interested in.”
“如果你选择带狗去散步：留意你周围的细节——气味、声音，以及你的狗感兴趣的东西。”
Talk it out 说出来
Talking to someone you can trust can help normalise your feelings and help you develop a solution.
与你信任的人交流有助于恢复正常的情绪，并帮助你找到解决方案。
“This helps to open your mind to other avenues and increase your sense of hopefulness,” she says.
她说：“这有助于打开你的思路，增加你的希望感。”
avenue
avenue /ˈæv.ə.njuː/ 表示“方法；途径；渠道”，英文解释为“a method or way of doing something”举个🌰：We should pursue every avenue in the search for an answer to this problem. 我们应该尝试一切途径寻求该问题的答案。
区分：
📍venue /ˈven.juː/ 表示“（公共事件的）发生场所，举行地点；会场”，英文解释为“the place where a public event or meeting happens”举个🌰：The hotel is an ideal venue for conferences and business meetings. 这家酒店是举行会议和商务会谈的理想场所。
Le Vine advises talking to as many people as possible who may be able to offer guidance or advice on the situation you find yourself in. We recommend speaking to teachers, elder siblings or university students.
勒瓦恩建议，尽可能多地与能够就你所处情况提供指导或建议的人交流。我们建议与老师、哥哥姐姐或大学生交流。
recommend
recommend /ˌrek.əˈmend/ 表示“推荐，介绍；建议”，英文解释为“to suggest that someone or something would be good or suitable for a particular job or purpose, or to suggest that a particular action should be done”举个🌰：I can recommend the chicken in mushroom sauce - it's delicious. 我可以向您推荐蘑菇汁鸡肉——这道菜非常可口。
📍单词“recommend”由词根“-mend”（来自拉丁语“mendare”，表示“赞扬”）和前缀“reco-”（表示强调）组成。想象你正在强烈推荐一道美味的鸡肉沙拉，这就是“recommend”。
sibling
sibling /ˈsɪb.lɪŋ/ 表示“兄；弟；姐；妹”，英文解释为“a brother or sister”
Mind map 绘制思维导图
When faced with a hurdle that looks to disrupt the future we had planned, it can be difficult to get back on track.
面对可能打乱我们预设未来的障碍时，找到重新回到正轨的方法可能会显得尤为困难。
hurdle
hurdle /ˈhɜː.dəl/ 在文中作名词表示“难关；障碍”，英文解释为“a problem or difficulty that must be solved or dealt with before you can achieve sth.”
它还有另一个常见意思是“栏架，跨栏”，英文解释为each of a series of vertical frames that a person or horse jumps over in a race. 复数形式 hurdles 即表示“跨栏比赛”，如：the 400-metre hurdles 400米跨栏比赛。
Becca Forshaw, a life and mindset coach highlights that for many professions, there are “many different paths and routes” you can take.
生活和心态教练贝卡·福肖（Becca Forshaw）强调，对于许多职业来说，你可以选择“许多不同的路径和路线”。
highlight
highlight /ˈhaɪ.laɪt/ 作动词，表示“使引起注意，强调”，英文解释为“to attract attention to or emphasize something important”举个🌰：The report highlights the need for improved safety. 那份报告强调了加大安全力度的重要性。
作名词，表示“最精彩的部分”，英文解释为“the best or most exciting, entertaining, or interesting part of something”举个🌰：Highlights of the match will be shown after the news. 比赛的精彩部分将在新闻之后播出。
She recommends created a mind map of all the possible next steps you could take. “Write down anything that comes to mind, no matter how small the step may seem,” she says.
她建议绘制一张思维导图，列出你接下来可能采取的所有步骤。她说：“无论看起来有多小，把任何浮现在脑海中的想法都写下来。”
A setback like this can also be an opportunity to re-examine if the career path you thought you wanted is right for you, she adds.
她补充说，这样的挫折也可以成为一个机会，让你重新审视你所想要的职业道路是否适合你。
- 词汇盘点 -
- 词汇助记 By ChatGPT -
LearnAndRecord
2015年2月8日
2024年2月26日
第3306天
每天持续行动学外语