杨迪分手

近日，杨迪发文回应与相恋多年女友分手一事，引发热议。

借（cèng）此（gè）机（rè）会（diǎn），我们就来看看分手后如何快速走出来的相关研究。

🤔️小作业：

无注释原文：

The Best Way To Get Over a Breakup, According to Science

From: TIME

MAY 29, 2018

The aftermath of a breakup can be devastating. Most people emerge from it intact, but research has shown that the end of a romantic relationship can lead to insomnia, intrusive thoughts and even reduced immune function. While in the throes of a breakup, even the most motivated people can have a difficult time determining how best to get on with their lives.

Now, in a small new study published in the Journal of Experimental Psychology: General, researchers tested a variety of cognitive strategies and found one that worked the best for helping people get over a breakup.

The researchers gathered a group of 24 heartbroken people, ages 20-37, who had been in a long-term relationship for an average of 2.5 years. Some had been dumped, while others had ended their relationship, but all were upset about it—and most still loved their exes. In a series of prompts, they were coached using three cognitive strategies intended to help them move on.

The first strategy was to negatively reappraise their ex. The person was asked to mull over the unfavorable aspects of their lover, like a particularly annoying habit. By highlighting the ex’s negative traits, the idea goes, the blow will be softened.

In another prompt, called love reappraisal, people were told to read and believe statements of acceptance, like “It’s ok to love someone I’m not longer with.” Instead of fighting how they feel, they were told to accept their feelings of love as perfectly normal.

The third strategy was distraction: to think about positive things unrelated to the ex, like a favorite food. Just as distracting oneself can help reduce cravings, it may also help a person overcome the persistent thoughts that come with a breakup.

A fourth prompt—the control condition—didn’t ask them to think about anything in particular.

Next, the researchers showed everyone a photo of their ex—a realistic touch, since these often pop up in real life on social media. They measured the intensity of emotion in response to the photo using electrodes placed on the posterior of the scalp. The EEG reading of the late positive potential (LPP) is a measure of not only emotion but motivated attention, or to what degree the person is captivated by the photo. In addition, the researchers measured how positive or negative the people felt and how much love they felt for the ex using a scale and questionnaire.

According to the EEG readings, all three strategies significantly decreased people’s emotional response to the photos relative to their responses in the control trials, which didn’t use prompts. However, only people who looked at their lover in a negative light also had a decrease in feelings of love toward their ex. But these people also reported being in a worse mood than when they started—suggesting that these negative thoughts, although helpful for moving on, may be distressing in the short term.

Distraction, on the other hand, made people feel better overall, but had no effect on how much they still loved their ex-partner. “Distraction is a form of avoidance,” says study co-author Sandra Langeslag, director of the Neurocognition of Emotion and Motivation Lab at the University of Missouri–St. Louis, so the strategy should be used sparingly to boost mood in the short term.

Love reappraisal showed no effect on either love or mood, but still dulled the emotional response to the photo.

The authors classify love for another person as a learned motivation, similar to thirst or hunger, that pushes a person toward their partner in thought and in behavior. That can in turn elicit different emotions based on the situation. When love is reciprocated, one can feel joy, or, in the case of a breakup, persistent love feelings are associated with sadness and difficulty recovering an independent sense of self.

Classifying love as a motivation is controversial in the field; other experts believe that love is an emotion, like anger. However, the endurance of love feelings (which last much longer than a typical bout of anger or joy), the complexity of these feelings (both positive and negative) and the intensity of infatuation all signal a motivation, the authors write.

To get over a breakup, heartbroken people change their way of thinking, which takes time. Just as it can be challenging to fight other motivations like food or drug cravings, “love regulation doesn’t work like an on/off switch,” Langeslag says. “To make a lasting change, you’ll probably have to regulate your love feelings regularly,” because the effects likely wear off after a short time. Writing a list of as many negative things about your ex as you can think of once a day until you feel better may be effective, she says. Though this exercise tends to make people feel worse, Langeslag says that this effect goes away. Her past research found that negative reappraisal also decreased infatuation and attachment to the ex, so it will make you feel better in the long run, she says.

The findings are particularly relevant in the age of social media, when photos of exes, and the resulting pangs of love, may come up frequently. “All three strategies may make it easier for people to deal with encounters and reminders of the ex-partner in real-life and on social media,” Langeslag says.

注：中文文本为机器翻译并非一一对应，仅供参考

含注释全文：

The Best Way To Get Over a Breakup, According to Science

From: TIME

MAY 29, 2018

The aftermath of a breakup can be devastating. Most people emerge from it intact, but research has shown that the end of a romantic relationship can lead to insomnia, intrusive thoughts and even reduced immune function. While in the throes of a breakup, even the most motivated people can have a difficult time determining how best to get on with their lives.

分手的后果可能是毁灭性的。大多数人都能安然无恙地挺过来，但研究表明，一段恋爱关系的结束可能会导致失眠、侵入性思维，甚至免疫功能下降。在分手的阵痛中，即使是最积极主动的人也可能难以确定如何更好地继续生活。

表示“（战争、事故、不快事情的）后果，创伤；（不快事件）结束后的一个时期”，英文解释为“The aftermath of an important event, especially a harmful one, is the situation that results from it.”举个🌰：

A lot of rebuilding took place in the aftermath of the war. 战后进行了大量的重建工作。

1）表示“破坏性极强的”，英文解释为“If you describe something as devastating, you are emphasizing that it is very harmful or damaging.”

1）表示“令人震惊的”，英文解释为“You can use devastating to emphasize that something is very shocking, upsetting, or terrible.”举个🌰：

The diagnosis was devastating. She had cancer. 诊断结果令人震惊。她得了癌症。

表示“完好无损；完整”，英文解释为“ complete and not damaged”举个🌰：

Most of the house remains intact even after two hundred years. 虽然过了两百年，这房子的大部分还保持完好。

He emerged from the trial with his reputation intact. 他受审获释，名誉丝毫未受损害。 

🎬《奇异博士》（Doctor Strange）中的台词提到的：Cranial nerves intact. 脑神经完好无损。

表示“侵入的；闯入的；侵扰的；烦扰的”，英文解释为“too noticeable, direct, etc. in a way that is disturbing or annoying”举个🌰：

The constant presence of the media was very intrusive. 媒体一直在场十分令人讨厌。

1）表示“有免疫力”，英文解释为“cannot catch or be affected by a particular disease or illness”举个🌰：

Adults are often immune to German measles. 成人往往对风疹有免疫力。

2）表示“不受影响”，英文解释为“not affected by sth”举个🌰：

You'll eventually become immune to criticism. 你终究会不用在乎批评了。

3）表示“受保护；免除；豁免”，英文解释为“protected from sth and therefore able to avoid it”举个🌰：

No one should be immune from prosecution. 任何人都不应免于被起诉。

throes /θrəʊz/, in the throes of sth 表示“处于…的困境之中；处于…的苦难中；处于…的动荡时期”，英文解释为“experiencing or doing something that is difficult, unpleasant, or painful”举个🌰：

He's in the throes of a mid-life crisis that makes him pretty hard to live with. 他正处于中年危机的痛苦时期，很难与他一起生活。

Now, in a small new study published in the Journal of Experimental Psychology: General, researchers tested a variety of cognitive strategies and found one that worked the best for helping people get over a breakup.

现在，在《实验心理学杂志：总论》（Journal of Experimental Psychology：General）上发表的一项新的小规模研究中，研究人员测试了各种认知策略，并发现了一种帮助人们走出失恋阴影最有效的策略。

The researchers gathered a group of 24 heartbroken people, ages 20-37, who had been in a long-term relationship for an average of 2.5 years. Some had been dumped, while others had ended their relationship, but all were upset about it—and most still loved their exes. In a series of prompts, they were coached using three cognitive strategies intended to help them move on.

研究人员召集了24名失恋者，年龄在20岁到37岁之间，他们曾经有过一段平均2.5年的长期恋爱关系。有些人被甩了，有些人则甩了别人，但所有人都对此感到不安——大多数人仍爱着他们的前任。在一系列指令中，他们接受了三种旨在帮助他们向前看的认知策略指导。

dump /dʌmp/  1）表示“抛弃；乱扔，乱丢”，英文解释为“to get rid of something unwanted, especially by leaving it in a place where it is not allowed to be”举个🌰：

Several old cars had been dumped near the beach. 几辆旧汽车被丢弃在海滩附近。

2）表示“甩掉，抛弃（恋人）”，英文解释为“to suddenly end a romantic relationship you have been having with someone”举个🌰：

If he's so awful, why don't you just dump him? 如果他这么糟糕，你为什么不把他给甩了？

The first strategy was to negatively reappraise their ex. The person was asked to mull over the unfavorable aspects of their lover, like a particularly annoying habit. By highlighting the ex’s negative traits, the idea goes, the blow will be softened.

第一个策略是对前任进行负面评价。失恋者被要求仔细思考爱人的不足之处，比如特别烦人的习惯。研究人员认为，强化前任的负面特征，能够减轻失恋受到的打击。

reappraise /ˌriː.əˈpreɪz/ 表示“重新评价；重新估计”，英文解释为“to examine and judge something or someone again”举个🌰：

We need to reappraise the situation in a year's time. 我们需要在一年后重新评估情况。

mull /mʌl/ 表示“仔细思考，反复考虑”，英文解释为“to think carefully about something for a long time”举个🌰：

I need a few days to mull things over before I decide if I'm taking the job. 在决定是否做这份工作前，我需要几天时间仔细考虑。

blow /bləʊ/ 作名词，表示“打击；不幸”，英文解释为“an unexpected event that has a damaging effect on someone or something”举个🌰：

Losing his job was a severe blow to his confidence. 失去工作对他的自信心是个沉重的打击。

作动词，原意就是「吹」，此处列举几个可能不太熟悉的含义：

1）表示“挥霍，浪费”，英文解释为“to spend a large amount of money, especially on things that are not really necessary”举个🌰：

When I got paid I blew it all on a night out. 我领到工资后出去一个晚上就全花光了。

2）表示“浪费（机会）”，英文解释为“to waste an opportunity”举个🌰：

She blew her chances by arriving late for the interview. 她面试时迟到，结果错过了机会。

3）表示“泄露；暴露”，英文解释为“to make known sth that was secret”举个🌰：

One mistake could blow your cover (= make your real name, job, intentions, etc. known). 一不小心就会让你暴露身份。

In another prompt, called love reappraisal, people were told to read and believe statements of acceptance, like “It’s ok to love someone I’m not longer with.” Instead of fighting how they feel, they were told to accept their feelings of love as perfectly normal.

在另一个指令中，称为爱的重新评估，失恋者被告知阅读并接纳，如“爱一个我不再与之在一起的人是可以的”等观点。他们被告知，与其与自己的感受作斗争，不如接受自己爱的感觉是完全正常的。

The third strategy was distraction: to think about positive things unrelated to the ex, like a favorite food. Just as distracting oneself can help reduce cravings, it may also help a person overcome the persistent thoughts that come with a breakup.

第三个策略是分散注意力：去想与前任无关的积极的事情，比如最喜欢的食物。就像分散注意力能够帮助减少渴望一样，它也可以帮助一个人克服分手后执着的想法。

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。

craving /ˈkreɪ.vɪŋ/ 表示“渴望，热望；难以抑制的渴求”，英文解释为“a strong feeling of wanting something”举个🌰：

I have a craving for chocolate. 我很想吃巧克力。

1）表示“持续的；存留的；顽强存在的”，英文解释为“lasting for a long time or difficult to get rid of”举个🌰：

Symptoms of the illness include a high temperature and a persistent dry cough. 病症包括高烧和持久的干咳。

2）表示“坚持不懈的；执意的”，英文解释为“Someone who is persistent continues doing something or tries to do something in a determined but often unreasonable way.”举个🌰：

Be persistent - don't give up. 要坚持不懈——别放弃。

A fourth prompt—the control condition—didn’t ask them to think about anything in particular.

第四个指令-对照组-没有要求他们思考任何特别的事情。

Next, the researchers showed everyone a photo of their ex—a realistic touch, since these often pop up in real life on social media. They measured the intensity of emotion in response to the photo using electrodes placed on the posterior of the scalp. The EEG reading of the late positive potential (LPP) is a measure of not only emotion but motivated attention, or to what degree the person is captivated by the photo. In addition, the researchers measured how positive or negative the people felt and how much love they felt for the ex using a scale and questionnaire.

接下来，研究人员向每个人展示了他们前任的照片——这是一种真实的触感，因为这些照片经常出现在现实生活中的社交媒体上。他们使用放置在头皮后部的电极测量了对照片反应的情绪强度。脑电图读数中的晚正电位（LPP）不仅可以衡量情绪，还可以衡量主动的注意力，或者说这个人对照片的迷恋程度。此外，研究人员使用量表和问卷度量了失恋者对前任的积极或消极感受以及他们对前任爱的程度。

表示“（尤指突然地）出现，发生”，英文解释为“to appear or happen, especially suddenly or unexpectedly”举个🌰：

She's one of those movie stars who pops up everywhere, on TV, in magazines, on Broadway. 她是那种四处露脸的影星，在电视上、杂志上、百老汇，到处可见她的身影。

electrode /ɪˈlek.trəʊd/ 表示“电极”，英文解释为“the point at which an electric current enters or leaves something, for example, a battery”

scalp /skælp/ 1）表示“头皮”，英文解释为“the skin on the top of a person's head where hair usually grows”如：a dry/oily/itchy scalp 干燥的/油性的/发痒的头皮；

2）表示“（在竞争或竞选中）击败的人，手下败将；（表示某人已被打败或已受到惩罚的）标志”，英文解释为“someone you defeat in a competition or election；a symbol of the fact that sb has been defeated or punished”举个🌰：

Although they are expected to take some important scalps in the election, they are unlikely to form the next government. 尽管他们有可能在大选中击败一些重要人物，但是还是不大可能组阁下一届政府。

They have claimed some impressive scalps in their bid for the championship. 他们已在夺取冠军的征途上获得显著进展。

captivate /ˈkæp.tɪ.veɪt/ 表示“迷住；使着迷”，英文解释为“to keep sb's attention by being interesting, attractive, etc.”举个🌰：

The children were captivated by her stories. 孩子们被她的故事迷住了。

According to the EEG readings, all three strategies significantly decreased people’s emotional response to the photos relative to their responses in the control trials, which didn’t use prompts. However, only people who looked at their lover in a negative light also had a decrease in feelings of love toward their ex. But these people also reported being in a worse mood than when they started—suggesting that these negative thoughts, although helpful for moving on, may be distressing in the short term.

根据脑电图读数，这三种策略都显著降低了人们对照片的情绪反应，而对照组试验没有任何指令。然而，只有那些从负面角度看待恋人的人对前任的爱也会减少。但这些人也报告说，他们的情绪比开始时更糟糕——这表明这些负面看法虽然有助于让人们向前看，但在短期内可能会令人痛苦。

in ˌa good, bad, favourable, etc. light表示“从好（或坏、有利等）的角度”，英文解释为“if you see sth or put sth in a good, bad, etc. light , it seems good, bad, etc.”举个🌰：

You must not view what happened in a negative light. 你切切不要从负面的角度来看待所发生的事。

Distraction, on the other hand, made people feel better overall, but had no effect on how much they still loved their ex-partner. “Distraction is a form of avoidance,” says study co-author Sandra Langeslag, director of the Neurocognition of Emotion and Motivation Lab at the University of Missouri–St. Louis, so the strategy should be used sparingly to boost mood in the short term.

另一方面，分散注意力使人们总体感觉更好，但对于他们对前任爱的程度并没有影响。“分散注意力是一种回避形式，”该研究的共同作者、密苏里大学圣路易斯分校神经认知情绪和动机实验室主任桑德拉·兰格斯拉格（Sandra Langeslam）说。因此，应该谨慎使用该策略在短期内提振情绪。

sparing形容词性，表示“慎用；俭省的；吝惜的”，英文解释为“careful to use or give only a little of sth”举个🌰：

Doctors now advise only sparing use of such creams. 现在大夫建议，这种乳霜要慎用。

Love reappraisal showed no effect on either love or mood, but still dulled the emotional response to the photo.

爱的重新评估对爱的程度或情绪都没有影响，但仍然使失恋者对照片的情绪反应变得迟钝。

作动词，表示“缓和，缓解；减轻”，英文解释为“to make something less severe”举个🌰：

Homeless children sniff glue to dull their hunger pains. 无家可归的孩子吸胶毒来减轻饥饿带来的痛苦。

The authors classify love for another person as a learned motivation, similar to thirst or hunger, that pushes a person toward their partner in thought and in behavior. That can in turn elicit different emotions based on the situation. When love is reciprocated, one can feel joy, or, in the case of a breakup, persistent love feelings are associated with sadness and difficulty recovering an independent sense of self.

作者将对另一个人的爱归类为一种习得动机，类似于口渴或饥饿，它会促使一个人在思想和行为上靠近他们的伴侣。这反过来会根据情况引发不同的情绪。当爱得到回报时，人们会感到快乐，或者，在分手的情况下，执着的爱的感觉与悲伤和难以恢复独立的自我意识有关。

elicit /iˈlɪs.ɪt/ 表示“引出，探出，诱出（尤指信息或反应）”，英文解释为“to get or produce something, especially information or a reaction”举个🌰：

Have you managed to elicit a response from them yet? 你设法探到他们的反应了吗？

📍此前Jasper对着每个镜头道歉文中出现的表达：These children tell their parents those things that will elicit praise and hide the parts of their lives that won't. 这些孩子会告诉父母那些可以赢得赞扬的事情，隐瞒自己生活中不会受到赞赏的事情。

reciprocate /rɪˈsɪp.rə.keɪt/ 表示“回报，报答，酬答”，英文解释为“to share the same feelings as someone else, or to behave in the same way as someone else”举个🌰：

Sadly, my feelings for him were not reciprocated. 很不幸，我为他付出的感情没有得到回报。

Classifying love as a motivation is controversial in the field; other experts believe that love is an emotion, like anger. However, the endurance of love feelings (which last much longer than a typical bout of anger or joy), the complexity of these feelings (both positive and negative) and the intensity of infatuation all signal a motivation, the authors write.

将爱归为动机在该领域是有争议的；其他专家认为爱是一种情绪，就像愤怒一样。然而，作者写道，爱的感觉的持久性（比典型的愤怒或快乐持续的时间要长得多），这些感觉的复杂性（积极和消极）以及迷恋的强度都表明是一种动机的信号。

infatuation /ɪnˌfætʃ.uˈeɪ.ʃən/ 表示“（通常短期）热恋，着迷”，英文解释为“strong but not usually lasting feelings of love or attraction”举个🌰：

No one expected their infatuation with each other to last. 没有人认为他们的热恋会持久。

To get over a breakup, heartbroken people change their way of thinking, which takes time. Just as it can be challenging to fight other motivations like food or drug cravings, “love regulation doesn’t work like an on/off switch,” Langeslag says. “To make a lasting change, you’ll probably have to regulate your love feelings regularly,” because the effects likely wear off after a short time. Writing a list of as many negative things about your ex as you can think of once a day until you feel better may be effective, she says. Though this exercise tends to make people feel worse, Langeslag says that this effect goes away. Her past research found that negative reappraisal also decreased infatuation and attachment to the ex, so it will make you feel better in the long run, she says.

为了走出失恋的阴影，伤心欲绝的人会改变他们的思维方式，这需要时间。就像与饮食冲动或药物渴求等其他动机作斗争可能具有挑战性一样，“爱情调节并不像开/关开关那样容易，”兰格斯拉格说。“为了做出持久的改变，你可能要定期调节你爱的感觉，”因为这种影响可能会在短时间内消失。她说，每天写一份尽可能多的关于你前任的负面事情的清单，直到你感觉好些，这可能是有效的。尽管这种练习往往会让人们感觉更糟，但兰格斯拉格说，这种影响会消失。她过去的研究发现，消极的重新评价也减少了对前任的迷恋和依恋，所以从长远来看，这会让你感觉更好，她说。

表示“逐渐消失；消逝”，英文解释为“If a feeling or the effect of something wears off, it gradually disappears.”举个🌰：

Most patients find that the numbness from the injection wears off after about an hour. 大多数病人发现注射产生的麻木感在一个小时左右以后会逐渐消失。

The findings are particularly relevant in the age of social media, when photos of exes, and the resulting pangs of love, may come up frequently. “All three strategies may make it easier for people to deal with encounters and reminders of the ex-partner in real-life and on social media,” Langeslag says.

这些发现在社交媒体时代尤为重要。在这个时代，前任的照片以及由此带来的爱的痛苦可能会频繁出现。“这三种策略可能会让人们更容易应对现实生活中和社交媒体上的偶遇前任和想起前任，”兰格斯拉格说。

pang /pæŋ/ 表示“一阵剧痛；（尤指）悲痛”，英文解释为“a sudden sharp feeling, especially of painful emotion”如：a pang of jealousy 一阵妒忌。

- 今日盘点 -

aftermath、 devastating、 intact、 insomnia、 intrusive、 immune、 throes、 cognitive、 dump、 prompt、 reappraise、 mull sth over、 trait、 blow、 distraction、 craving、 persistent、 pop up、 electrode、 scalp、 captivate、 in a ... light、 sparingly、 dull、 elicit、 reciprocate、 infatuation、 wear off、 pang

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