明天会更好吗？

罗翔老师说，“说明天会更好，是鸡汤，而且是有毒的鸡汤。人生唯一确定的就是不确定的人生，我们的人生总是有许许多多的挑战，所以不要用明天会更好这句话来麻醉人。我们所要做的就是努力过好今天，不断训练我们去接受未知的挑战！”

🤔️小作业：

无注释原文：

A Psychologist Shares the Best (and Worst) Ways to Deal With Uncertainty

From: REAL SIMPLE

September 1, 2022

Uncertainty, lack of control, a shortage of answers—these nebulous unknowns are natural and very normal catalysts for anxiety. Biology is responsible for the unpleasantness we feel in times of uncertainty—and with the best of intentions, believe it or not.

"When we don't have enough information about the future—when things are uncertain—it makes perfect sense to be anxious," says Amelia Aldao, PhD, a clinical psychologist in New York City and the founder of Together CBT, a clinic specializing in group therapy for anxiety, OCD, stress, and depression.

"Anxiety makes us worry about the future so that we can plan for scenarios. It increases our vigilance of our surroundings and engages the fight-or-flight response in case we need to defend ourselves physically," she says, adding that "it's perfectly normal to feel anxious when things are uncertain."

Uncertainty Affects Everyone, Just Differently

Uncertainty is anxiety-inducing for everyone, but not everyone is affected on the same scale. Aldao points to research demonstrating that people with anxiety also tend to have a lower threshold, or tolerance, for coping with uncertainty. Less anxious people, then, may have a higher threshold for accepting the unknown and managing their reaction to uncertain times.

People diagnosed with anxiety or with a tendency to worry might find a social gathering daunting because of the innate uncertainty of the occasion. For example, they might ask themselves the following: Who will be there? What will everyone be wearing? How long will it last? Will I say something awkward? Will it be fun? How are we getting home?

On the other hand, someone less prone to anxiety isn't bothered by the uncertainty here: Who cares? We'll find out when we get there; I'm going with the flow.

At the opposite end of the spectrum, there are those who relish in the unknown. Their thought process might include: I wonder who will be there! Can't wait to see what everyone's wearing—and for them to see what I'm wearing! Who knows where we'll end up or how we'll get home! It's thrilling, open-ended, filled with possibility.

The unknowns of the above hypothetical party are enough to trigger anxiety alarms for the habitually anxious—while others need larger, more existential or higher-stakes uncertainties in order for their anxiety switch to flip (like the death of a loved one or a job layoff).

No one way of reacting is correct; they're simply different. However, Aldao notes a turning point to watch out for: "The problem arises when the magnitude of our anxiety response is out of proportion with how uncertain things truly are."

Yes, anxiety is our organic coping mechanism for a lack of control and information. But at a certain point, over-the-top anxiety about something we'd never be able to control or account for is unhelpful and even harmful.

Techniques for Coping With Uncertainty

Identify (and tune out) unproductive worrying

"Productive worries tend to lead to actions that give us more control of our environment, whereas unproductive worries make us feel even more anxious and uncertain (thus leading to a vicious cycle)," Aldao explains.

With this in mind, try to differentiate how much of your worrying is productive (making sure there's enough food in the house) versus unproductive (staying up all night thinking about worst case scenarios). If there's nothing you can do about it, it's not yours to worry over.

Something to note: Simply "tuning out" worrisome thoughts is not easy, especially for a very anxious person. That said, the act of taking a step back and recognizing what is and isn't worth the worry can be a helpful first step.

Practice mindfulness

Mindfulness is active and intentional awareness. You can exercise mindfulness when simply sitting at the kitchen table eating your lunch: Feel the chair under your butt; appreciate the texture of the food as you chew; note the sensation of going from hungry to satisfied. It's not easy, but it's incredibly powerful.

To hone the skill, you can practice mindfulness more formally through mindfulness meditation, which trains you to better manage racing thoughts and stay grounded and present when troubling uncertainty abounds.

Develop habits and routines for a sense of control

Everyone's normal routine gets disrupted from time to time in large ways and small. But we can create our own routines that give us structure and control on a smaller, more individual scale. There is no right or wrong routine, but choosing a few things and sticking to them help more than you realize. Aldao suggests holding yourself accountable with things like daily exercise, changing out of pajamas, or trying out new cooking recipes.

"Habits become automatic and give us a sense of predictability and control," she says. "Also because we tend to feel accomplished when we complete a task, they're boosters that can help fight off low moods."

Seek out humor

"Whether it's a TV show, funny Tweets, or a group chat with friends, humor is very much about the here-and-now," Aldao says. "The more we're in that head space, the less our minds travel to the future and remind us of how uncertain it is."

Don't rely on temporary distractions

It's unhealthy to fill the void left by feelings of uncertainty with escapist behaviors like excessive drinking, using drugs, engaging in emotional eating, or denying there's a problem. Denial, or avoidance, is one extreme response (the other is over engaging).

Accept what you can't control

This is easier said than done, admittedly, but acceptance is a big step toward regaining peace of mind. Paradoxically, obsessive consumption of information—grasping for certainty—can make things worse. "Acknowledging that we can't control and change everything is extremely important," Aldao says. "Wanting to know and control everything fuels uncertainty. Seeking out information is vital, and keeping up with news is important—but constantly refreshing your news and social media feeds only adds to anxiety."

- ◆ -

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：

A Psychologist Shares the Best (and Worst) Ways to Deal With Uncertainty

From: REAL SIMPLE

September 1, 2022

Uncertainty, lack of control, a shortage of answers—these nebulous unknowns are natural and very normal catalysts for anxiety. Biology is responsible for the unpleasantness we feel in times of uncertainty—and with the best of intentions, believe it or not.

不确定性、缺乏控制、缺少答案——这些模糊的未知性都是引发焦虑的天然、非常正常的催化剂。生理习性是我们在不确定时期感到不愉快的原因——而且不管你信不信，都是出于好意。

nebulous /ˈneb.jə.ləs/ 表示“（尤指想法）模糊不清的，含糊的”，英文解释为“(especially of ideas) not clear and having no form”举个🌰：

She has a few nebulous ideas about what she might want to do in the future, but nothing definite. 她对自己将来要做什么有些模糊的想法，但都不确定。

catalyst /ˈkætəlɪst/ 原意表示“催化剂”（a substance that makes a chemical reaction happen faster without being changed itself），此处有“促使变化的人；引发变化的因素”的含义，英文解释为“a person or thing that causes a change”举个🌰：

I see my role as being a catalyst for change. 我认为我的角色是促成变革。

📍 今年政府工作报告Part 15中就出现类似的说法，以开放促改革促发展 make opening up a catalyst for reform and development，字面意思就是：让开放成为改革和发展的催化剂，以...(sth.) 促进 ... 就可以说：make sth. a catalyst for ...

"When we don't have enough information about the future—when things are uncertain—it makes perfect sense to be anxious," says Amelia Aldao, PhD, a clinical psychologist in New York City and the founder of Together CBT, a clinic specializing in group therapy for anxiety, OCD, stress, and depression.

“当我们对未来没有足够的信息时——当事情不确定时——焦虑是完全有道理的，”阿米莉亚·阿尔道（Amelia Aldao）博士说，她是纽约市临床心理学家，也是一家专门治疗焦虑、强迫症、压力和抑郁症的集体疗法诊所Together CBT的创始人。

OCD，obsessive-compulsive disorder的缩写，表示“强迫症”，英文解释为“abbreviation for obsessive-compulsive disorder ”举个🌰：

OCD is an anxiety disorder involving obsessions or compulsive rituals or both. 强迫症是一种焦虑症，包含强迫观念或强迫性重复行为，或两者兼而有之。

"Anxiety makes us worry about the future so that we can plan for scenarios. It increases our vigilance of our surroundings and engages the fight-or-flight response in case we need to defend ourselves physically," she says, adding that "it's perfectly normal to feel anxious when things are uncertain."

“焦虑使我们对未来感到担忧，这样我们就可以对各种情况进行计划。它提高了我们对周围环境的警惕性，并在我们需要保护自己的情况下做出战或逃反应，”她说，“当事情不确定时，感到焦虑是非常正常的。”

vigilance /ˈvɪdʒ.əl.əns/ 表示“警觉；警戒；警惕”，英文解释为“more careful attention, especially in order to notice possible danger”举个🌰：

He said that it was thanks to the vigilance of a neighbour that the fire was discovered before it could spread. 他说多亏了一位邻居警觉才在火灾蔓延之前发现了火情。

Uncertainty Affects Everyone, Just Differently 不确定性对每个人都有影响，只是方式不同而已

Uncertainty is anxiety-inducing for everyone, but not everyone is affected on the same scale. Aldao points to research demonstrating that people with anxiety also tend to have a lower threshold, or tolerance, for coping with uncertainty. Less anxious people, then, may have a higher threshold for accepting the unknown and managing their reaction to uncertain times.

对每个人来说，不确定性都会引发焦虑，但并不是每个人都受到同样程度的影响。阿尔道指出，研究表明，焦虑的人在应对不确定性方面也往往有较低的阈值或容忍度。因此，不那么焦虑的人可能有更高的阈值来接受未知性并管理他们对不确定时期的反应。

作动词，此处表示“诱发（某种身体反应）；引起，导致”，英文解释为“to cause a particular physical condition”，如：a drug-induced coma 药物引起的昏迷，举个🌰：

Patients with eating disorders may use drugs to induce vomiting. 患有进食障碍的人可使用药物催吐。

表示“界限；临界点；门槛；下限”，英文解释为“A threshold is an amount, level, or limit on a scale. When the threshold is reached, something else happens or changes.”举个🌰：

He has a high threshold for pain and a history of fast healing. 他的忍痛力很强，而且有迅速愈合的经历。

People diagnosed with anxiety or with a tendency to worry might find a social gathering daunting because of the innate uncertainty of the occasion. For example, they might ask themselves the following: Who will be there? What will everyone be wearing? How long will it last? Will I say something awkward? Will it be fun? How are we getting home?

被诊断患有焦虑症或有焦虑倾向的人可能会觉得社交聚会令人生畏，因为这种场合本身具有不确定性。例如，他们可能会问自己以下问题：谁会到场？每个人都穿什么？会持续多久？我会说些尴尬的话吗？会很有趣吗？我们要怎么回家？

diagnose /ˈdaɪəɡˌnəʊz/ 表示“诊断（病症）；查出（问题）”，英文解释为“to recognize and name the exact character of a disease or a problem, by examining it”举个🌰：

She was diagnosed with/as having diabetes. 她被查出患有糖尿病。

The electrician has diagnosed a fault in the wiring. 电工查出了一处线路故障。

📍可以看出，除了指查出病症，也可以指查出故障或者问题。名词形式：diagnosis /ˌdaɪəɡˈnəʊsɪs/

daunting /ˈdɔːntɪŋ/ 表示“使人气馁的，吓人的；使人畏缩的；令人发怵的”，英文解释为“Something that is daunting makes you feel slightly afraid or worried about dealing with it.”举个🌰：

He and his wife Jane were faced with the daunting task of restoring the gardens to their former splendour. 他和他的妻子简当时面临着恢复花园昔日风采的艰巨任务。

📺英剧《唐顿庄园》（Downton Abbey）中的台词提到：and those standards can at first seem daunting. 这些规矩起初令人望而生畏。

📺美剧《绝命毒师》（Breaking Bad）中的台词提到：Just the idea of owning a car wash seems daunting, 收购洗车房的主意听起来不切实际。

innate /ɪˈneɪt/ 1）表示“（素质）天生的，与生俱来的，固有的”，英文解释为“an innate quality or ability is something you are born with”，举个🌰：

Children have an innate ability to learn language. 儿童学习语言的能力是与生俱来的。

2）表示“（信仰）根深蒂固的”，英文解释为“an innate belief is something you feel strongly about and are unlikely to change”，如：the innate conservatism of the farming community 农业社区固有的保守主义。

📍《经济学人》（The Economist）一篇讲述判断力问题的文章中提到：Some people think that good judgment is innate. 有些人认为良好的判断力是与生俱来的。

On the other hand, someone less prone to anxiety isn't bothered by the uncertainty here: Who cares? We'll find out when we get there; I'm going with the flow.

另一方面，不那么容易焦虑的人不会被其中的不确定性所困扰：谁在乎呢？到了就知道；顺其自然。

表示“易于（受某事物影响或做某事）的”，英文解释为“To be prone to something, usually something bad, means to have a tendency to be affected by it or to do it.”举个🌰：

For all her experience as a television reporter, she was still prone to camera nerves. 尽管有丰富的做电视记者的经验，她仍然倾向于在镜头前紧张。

表示“随大溜，随波逐流”，英文解释为“to do what other people are doing or to agree with other people because it is the easiest thing to do”举个🌰：

Just relax and go with the flow! 干脆放松下来，随大溜吧！

At the opposite end of the spectrum, there are those who relish in the unknown. Their thought process might include: I wonder who will be there! Can't wait to see what everyone's wearing—and for them to see what I'm wearing! Who knows where we'll end up or how we'll get home! It's thrilling, open-ended, filled with possibility.

另一个种观点认为，有些人喜欢未知性。他们的思维过程可能包括：我想知道谁会在那里！迫不及待地想看看每个人都穿什么——也让他们看看我穿什么！谁知道我们最后要到哪、我们要怎么回家！非常刺激，开放式的，充满了可能性。

spectrum /ˈspɛktrəm/ 1）表示“范围；各层次；系列；幅度”，英文解释为“a complete or wide range of related qualities, ideas, etc.”如：a broad spectrum of interests 广泛的兴趣范围，举个🌰：

relish /ˈrel.ɪʃ/ 1）表示“享受；喜欢”，英文解释为“to like or enjoy something”举个🌰：

I always relish a challenge. 我一向喜欢迎接挑战。

2）表示“期盼；憧憬；指望”，英文解释为“If you relish the idea or thought of something, you feel pleasure that it is going to happen.”举个🌰：

She's relishing the prospect of studying in Hangzhou for six months. 她憧憬着在杭州学习6个月的美好时光。

open-ended /ˌəʊ.pənˈen.dɪd/ 表示“无结论的；无限制的；未预作安排的”，英文解释为“An open-ended activity or situation does not have a planned ending, so it may develop in several ways.”举个🌰：

We are not willing to enter into open-ended discussions. 我们不想无休止地讨论下去。

The unknowns of the above hypothetical party are enough to trigger anxiety alarms for the habitually anxious—while others need larger, more existential or higher-stakes uncertainties in order for their anxiety switch to flip (like the death of a loved one or a job layoff).

上述假设性聚会的未知性足以触发习惯性焦虑者的焦虑警报--而其他人则需要更大、更多或更高风险的不确定性，才能使他们的焦虑开关打开（如亲人离世或工作解雇）。

hypothetical /ˌhaɪ.pəˈθet.ɪ.kəl/ 表示“假定的，假设的”，英文解释为“imagined or suggested but not necessarily real or true”如：a hypothetical example/situation 假设的例子/情况。

1）作动词，除了表示“发动；引起；触发”，英文解释为“to make sth happen suddenly”举个🌰：

Nuts can trigger off a violent allergic reaction.

坚果可以引起严重的过敏反应。

2）作名词，表示“扳机”，英文解释为“The trigger of a gun is a small lever which you pull to fire it.”举个🌰：

A man pointed a gun at them and pulled the trigger.

一个男人用枪指着他们，扣动了扳机。

类似的还有：

📍stir表示“激发，激起（强烈的感情）；引起（强烈的反应）”，英文解释为“to make someone have a strong feeling or reaction”，举个🌰：

The poem succeeds in stirring the imagination.

这首诗能够激发起想象力。

📍provoke也表示“激起，引起”，英文解释为“to cause a reaction or feeling, especially a sudden one”，如：provoke debate/discussion 激起辩论/讨论。

📍spur 鼓动；激励；鞭策；刺激；鼓舞”，英文解释为“If one thing spurs you to do another, it encourages you to do it.”举个🌰：

It's the money that spurs these fishermen to risk a long ocean journey in their flimsy boats.

是金钱驱使这些渔民驾驶单薄的小船冒险出海远航。

🎬电影《龙之心3：巫师的诅咒》（Dragonheart 3: The Sorcerer's Curse）中的台词提到：To spur the clans to war. 激励部族发起战争。

表示“高筹码的；高风险的”，英文解释为“A high-stakes game or contest is one in which the people involved can gain or lose a great deal.”如：a high-stakes poker game 一种高风险的扑克牌游戏。也可以指“意义重大的”，英文解释为“A high-stakes test is one that is very important for the person who takes it.”

1）表示“投掷（尤指硬币）”，英文解释为“If you flip something, especially a coin, you use your thumb to make it turn over and over, as it goes through the air.”举个🌰：

I pulled a coin from my pocket and flipped it. 我从口袋里掏出一枚硬币，把它投掷出去。

2）表示“翻动，转动”，英文解释为“If something flips over, or if you flip it over or into a different position, it moves or is moved into a different position.”举个🌰：

The plane then flipped over and burst into flames. 这时飞机翻了个个儿，接着就燃烧了起来。

layoff /ˈleɪ.ɒf/ 表示“解雇，解聘，下岗”，英文解释为“an occasion when a company stops employing someone, sometimes temporarily, because the company does not have enough money or enough work”

No one way of reacting is correct; they're simply different. However, Aldao notes a turning point to watch out for: "The problem arises when the magnitude of our anxiety response is out of proportion with how uncertain things truly are."

没有一种反应方式是正确的；它们只是不同而已。然而，阿尔道指出了一个值得注意的转折点：“当我们焦虑反应的程度与事情的真正不确定性不成比例时，问题就出现了。”

turning point /ˈtɜː.nɪŋ ˌpɔɪnt/ 表示“转折点，转机”，英文解释为“the time at which a situation starts to change in an important way”

magnitude /ˈmæɡ.nɪ.tʃuːd/ 1）表示“（尺寸、规模、重要性等）大的程度；巨大；重大，重要性”，英文解释为“the large size or importance of something”举个🌰：

They don't seem to grasp the magnitude of the problem. 他们似乎未领会问题的重要性。

2）表示“震级”（the size of an earthquake）。

1）表示“比率，比例”，英文解释为“the number, amount, or level of one thing when compared to another”举个🌰：

The proportion of women to men at my college was about one to eight. 我所在大学的男女比例大约为8：1。

2）表示“部分；份额”，英文解释为“the number or amount of a group or part of something when compared to the whole”举个🌰：

Children make up a large proportion of the world's population. 孩子占世界人口的很大一部分。

3）表示“（某物各个组成部分或一物与另一物之间的）相称，协调，均衡，匀称”，英文解释为“the correct or most attractive relationship between the size of different parts of the same thing or between one thing and another”举个🌰：

Your legs are very much in proportion to (= the right size for) the rest of your body. 你的腿和你身体的其他部位比例非常协调。

Yes, anxiety is our organic coping mechanism for a lack of control and information. But at a certain point, over-the-top anxiety about something we'd never be able to control or account for is unhelpful and even harmful.

是的，焦虑是我们缺乏控制和信息的有机应对机制。但是在某个时候，对我们永远无法控制或解释的事情过度焦虑是无益的，甚至是有害的。

organic /ɔːˈɡæn.ɪk/ 1）表示“有机的，不使用化肥的”，英文解释为“not using artificial chemicals in the growing of plants and animals for food and other products”如：organic food/fruit/farms/farmers 有机食品/有机水果/实行有机栽培的农场/实行有机栽培的农民。

2）表示“（疾病）器质性的，器官的，官能的”，英文解释为“(of a disease or illness) producing a physical change in the structure of an organ or part of the body”

表示“太过头；太过分”，英文解释为“too extreme and not suitable, or demanding too much attention or effort, especially in an uncontrolled way”举个🌰：

I thought the decorations were way (= very) over the top. 我觉得这些装饰太过头了。

Techniques for Coping With Uncertainty 应对不确定性的技巧

Identify (and tune out) unproductive worrying 识别（并忽略）无益的担忧

"Productive worries tend to lead to actions that give us more control of our environment, whereas unproductive worries make us feel even more anxious and uncertain (thus leading to a vicious cycle)," Aldao explains.

阿尔道解释道：“有益的担忧有助于我们采取行动以更好地控制局面，而无益的担忧会让我们感到更加焦虑和不确定（从而导致恶性循环）。

unproductive /ˌʌn.prəˈdʌk.tɪv/ 1）表示“收益很少的；效果不明显的”，英文解释为“not producing very much”

2）表示“徒然的；无效的”，英文解释为“not having positive results”。

With this in mind, try to differentiate how much of your worrying is productive (making sure there's enough food in the house) versus unproductive (staying up all night thinking about worst case scenarios). If there's nothing you can do about it, it's not yours to worry over.

考虑到这一点，试着区分你的担忧有多少是有益的（确保房子里有足够的食物）和无益的（熬夜思考最坏的情况）。如果你对此无能为力，那就不需要担心了。

versus /ˈvɜːsəs/ 经常看到缩写vs，vs.或者是单单一个v，就是指的versus /ˈvɜːsəs/，表示“（比较两种不同想法、选择等）与…相对，与…相比”，英文解释为“used to compare two different ideas, choices, etc.”如：private education versus state education 私立教育与公共教育相比，举个🌰：

It is France versus Brazil in the final. 决赛是法国队对巴西队。

Something to note: Simply "tuning out" worrisome thoughts is not easy, especially for a very anxious person. That said, the act of taking a step back and recognizing what is and isn't worth the worry can be a helpful first step.

需要注意的是：简单地“忽略”令人担忧的想法并不容易，尤其是对一个非常焦虑的人来说。也就是说，后退一步，认识到什么值得担心，什么不值得担心，这可能是有益的第一步。

表示“不理睬，对…置之不理”，英文解释为“to ignore someone or not give your attention to something or to what is happening around you”举个🌰：

Most of what the company says is such garbage that I just tune it out. 公司讲的全是废话，所以我干脆不去理睬。

worrisome /ˈwʌr.i.səm/ 表示“令人着急的；令人担忧的”，英文解释为“worrying”举个🌰：

Alcohol and tobacco consumption by young people is especially worrisome because habits formed early are likely to persist. 年轻人的吸烟饮酒问题特别令人担心，因为那些早期形成的习惯很可能持续下去。

Practice mindfulness 练习正念

Mindfulness is active and intentional awareness. You can exercise mindfulness when simply sitting at the kitchen table eating your lunch: Feel the chair under your butt; appreciate the texture of the food as you chew; note the sensation of going from hungry to satisfied. It's not easy, but it's incredibly powerful.

正念是主动和有意的意识。当你坐在餐桌旁吃午饭时，你可以练习正念：感受屁股下面的椅子；咀嚼食物时欣赏食物的质地；体会从饥饿感到满足感。这并不容易，但却非常有力量。

butt /bʌt/ 表示“臀部，屁股”，英文解释为“slang for bottom”举个🌰：

She told him to get off his butt and do something useful. 她让他行动起来，干点有用的事。

texture表示“（摸上去的）质地，质感，纹理”，英文解释为“The texture of something is the way that it feels when you touch it, for example how smooth or rough it is.”如：the soft texture of velvet 天鹅绒柔软的质地。

表示“咀嚼；嚼碎”，英文解释为“to crush food into smaller, softer pieces with the teeth so that it can be swallowed”举个🌰：

This meat is difficult to chew. 这肉很难嚼。

1）表示“轰动；哗然；引起轰动的人（或事物）”，英文解释为“very great surprise, excitement, or interest among a lot of people; the person or the thing that causes this surprise”举个🌰：

The band became a sensation overnight.

一夜之间，这支乐队名声大振。

📍此前，戳爷Troye Sivan被传已分手数月？文中出现过，pop sensation可以理解为“流行巨星”，“流行天王”。还有，63岁中国爷爷成油管网红文中标题就是Master carpenter's ancient Chinese skills are a YouTube sensation.

2）作可数名词，还可以表示“感觉；知觉”，英文解释为“a feeling that you get when sth affects your body”，如：a tingling/burning sensation 刺痛/烧灼的感觉。

3）作不可数名词，可以表示“感觉能力；知觉能力”，英文解释为“the ability to feel through your sense of touch”，举个🌰：

She seemed to have lost all sensation in her arms.

她的两条胳膊好像完全失去知觉了。

🎬电影《困在爱中》（Stuck in Love）中的台词提到：I was overcome by the oddest sensation. 我像是被一种怪异的冲动（感觉）驱使着。

To hone the skill, you can practice mindfulness more formally through mindfulness meditation, which trains you to better manage racing thoughts and stay grounded and present when troubling uncertainty abounds.

为了磨练这项技能，你可以通过正念冥想更正式地练习正念，它训练你更好地管理快速思维模式，并在令人不安的不确定性比比皆是时保持脚踏实地，活在当下。

hone /həʊn/ 表示“磨炼，磨砺；训练”，英文解释为“to make something perfect or completely suitable for its purpose”举个🌰：

His physique was honed to perfection. 他的体形锻炼得很完美。

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”

📍动词：meditate /ˈmed.ɪ.teɪt/

grounded /ˈɡraʊn.dɪd/ 表示“明智的，理智的；（对生活）持有合理和现实态度的”，英文解释为“Someone who is grounded makes good decisions and does not say or do stupid things. Having a sensible and realistic attitude to life;”举个🌰：

He's very grounded even though he has so much money. 虽然他这么有钱，但他的头脑还是很清醒。

Away from Hollywood, he relies on his family and friends to keep him grounded. 离开好莱坞之后，他靠家人和朋友使自己保持平衡心态。

表示“大量存在；有许多”，英文解释为“to exist in great numbers or quantities”举个🌰：

Stories about his travels abound. 有关他游历的故事多得很。

🎬电影《刺杀肯尼迪》（JFK）中的台词提到：In Washington, rumors abound that JFK has cut a secret deal with Russian Premier Khrushchev 在华盛顿 有谣传说肯尼迪和苏联总理赫鲁晓夫有暗盘交易。

Develop habits and routines for a sense of control 养成日常习惯以获得控制感

Everyone's normal routine gets disrupted from time to time in large ways and small. But we can create our own routines that give us structure and control on a smaller, more individual scale. There is no right or wrong routine, but choosing a few things and sticking to them help more than you realize. Aldao suggests holding yourself accountable with things like daily exercise, changing out of pajamas, or trying out new cooking recipes.

每个人的日常生活规律都会时不时地以大大小小的方式被打乱。但我们可以创造自己的日常习惯，在更小、更个性化的范围内获得掌控。日常习惯没有对错之分，但选择一些事情并坚持下去，比你意识到的更有帮助。阿尔道建议对自己负责，比如每天锻炼，换睡衣，或尝试新的烹饪食谱。

1）表示“惯例，常规；例行公事”，英文解释为“a usual or fixed way of doing things”举个🌰：

There's no set/fixed routine at work - every day is different. 工作内容不固定——每天都不同。

2）表示“（表演中）一套固定的动作，固定的一套噱头，固定的表演节目；（演出中的）一套动作，一系列笑话（等）”，英文解释为“a regular series of movements, jokes, or similar things used in a performance”如：a dance routine a dance routine 一套舞蹈动作。

美式 pajamas 英式 pyjamas /pɪˈdʒɑː.məz/表示“睡衣；睡衣裤”，英文解释为“A pair of pyjamas consists of loose trousers and a top that people wear to bed.”

"Habits become automatic and give us a sense of predictability and control," she says. "Also because we tend to feel accomplished when we complete a task, they're boosters that can help fight off low moods."

“当习惯变成自然，就给了我们一种可预测性和控制感，”她说。“此外，因为当我们完成一项任务时往往会有成就感，它们就是帮助我们战胜低落情绪的助推器。”

1）表示“促进提高的事物；起推动作用的事物”，英文解释为“something that improves or increases something”如：a confidence/morale booster 对信心/士气的激励。

2）表示“（增强药效的）辅助药剂”，英文解释为“a small amount of a substance that is given to increase the effect of the same substance given some time before, to continue to protect a person from illness”如：a polio booster 小儿麻痹症辅助药剂。

📍如今也通常用booster shot/booster dose来指加强针（疫苗）。

Seek out humor 寻找幽默感

"Whether it's a TV show, funny Tweets, or a group chat with friends, humor is very much about the here-and-now," Aldao says. "The more we're in that head space, the less our minds travel to the future and remind us of how uncertain it is."

“无论是电视节目、有趣的推文，还是与朋友的群聊，幽默在很大程度上是关于此时此刻的，”阿尔道说。“我们越是在那样的内心世界里，我们的大脑就越是不会去想未来，提醒我们它是有多么的不确定。”

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。

Don't rely on temporary distractions 不要依赖于暂时的麻痹

It's unhealthy to fill the void left by feelings of uncertainty with escapist behaviors like excessive drinking, using drugs, engaging in emotional eating, or denying there's a problem. Denial, or avoidance, is one extreme response (the other is over engaging).

用过度饮酒、吸毒、情绪化饮食或否认存在问题等逃避现实的行为来填补不确定感留下的空白是不健康的。否认或回避是一种极端的反应（另一种则是过度参与）。

表示“分心的事；分散注意力的东西”，英文解释为“something that prevents someone from giving their attention to something else”举个🌰：

I can turn the television off if you find it a distraction.

如果你觉得电视让你思想无法集中，我可以关掉。

Accept what you can't control 接受你无法控制的

This is easier said than done, admittedly, but acceptance is a big step toward regaining peace of mind. Paradoxically, obsessive consumption of information—grasping for certainty—can make things worse. "Acknowledging that we can't control and change everything is extremely important," Aldao says. "Wanting to know and control everything fuels uncertainty. Seeking out information is vital, and keeping up with news is important—but constantly refreshing your news and social media feeds only adds to anxiety."

诚然，这一点说起来容易做起来难，但接受是重新获得内心平静的一大步。矛盾的是，对信息的过度消费——以获得确定性——会让事情变得更糟。“承认我们无法控制和改变一切是极其重要的，”阿尔道说。“想要知道、想要控制一切会助长不确定性。寻找信息至关重要，跟进新闻也很重要——但不断刷新你的新闻和社交媒体源只会增加焦虑感。”

admittedly /ədˈmɪt.ɪd.li/ 表示“（尤用于不情愿地承认某事时）诚然，无可否认”，英文解释为“used when you are agreeing that something is true, especially unwillingly”举个🌰：

Admittedly, I could have tried harder. 不可否认，我本来可以再努力些。

paradoxically /ˌpær.əˈdɒk.sɪ.kəl.i/ 表示“似乎互相抵触地，看似互为矛盾地”，英文解释为“in a way that seems impossible or difficult to understand because of containing two opposite facts or characteristics”举个🌰：

The big thing in video equipment is, paradoxically, sound. 矛盾的是，视频设备中最重要的是声音。

表示“加剧；增加；加强；刺激；激起”，英文解释为“To fuel a situation means to make it become worse or more intense.”如：to fuel speculation/rumours/fears 引起猜测/谣传/恐惧，举个🌰：

The result will inevitably fuel speculation about his future. 该结果将不可避免地加剧人们对他的前途的猜测。

作动词，表示“供给；供应；（尤指规律地或连续地）把…放进（机器或系统）”，英文解释为“to supply something to a person or thing, or put something into a machine or system, especially in a regular or continuous way”举个🌰：

The vegetables are fed into the machine at this end. 蔬菜从这头放进机器里。

feed一词，作名词时，不知道你有没有听过“Feed流”或者“信息流”这样的说法，熟悉互联网行业的人可能会比较了解，指的就是持续向用户提供内容更新的信息流服务，比如朋友圈（Moments），微博，抖音的形式，你可以以时间线或者兴趣度一条一条地往下刷或者说阅读。可以看下Web feed或者News feed的英文解释：a data format used for providing users with frequently updated content.

📍《经济学人》（The Economist）一篇讲述战斗机AI飞行员的文章中提到：Ms Broadbent’s team is also experimenting with novel ways to deliver information to a pilot, from a Twitter-like feed to an anthropomorphic avatar. 布罗德本特的团队也在测试用推特式消息流、拟人化形象等各种新鲜方式向飞行员发送信息。

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