Why overconfidence can be good for you Do you know anyone who is more confident in their own abilities than their actual performance suggests they should be? Perhaps they think they are an incredible singer, but they're actually tone-deaf. Most people believe that they are more intelligent and skilful than the average person, according to a 2020 meta-analysis by Zell and colleagues. Obviously, this cannot be the case. Overconfidence has a cost – it can lead to things like poor financial decisions and dangerous driving. So why do we have such a tendency to overestimate our abilities? Excessive self-belief requires self-deception – believing your own falsehoods. An evolutionary perspective argues that humans evolved self-deception so that we could deceive others more easily. The theory goes that if you believe your own lies about your abilities, you're less likely to display behaviours which will give it away, such as nervousness or hesitation. Deceiving others about your abilities may enable you to open doors, but it is when you have to prove yourself that overconfidence can lead to costly mistakes. For those who have a greater underlying ability, though, overconfidence can be highly beneficial. This is what researchers are calling the 'peacock's tail for people'. Peacocks have long and brightly coloured feathers to attract females, but they are extremely burdensome. The feathers are heavy and highly visible to predators, so only the healthiest peacocks can afford to carry such elaborate plumage. In other words, their feathers are a reliable indicator of their suitability for potential mates. Authors of a 2026 study, published in the Psychological Review compare this phenomenon with human overconfidence. They argue that only the most capable people can keep a high self-belief without suffering severe consequences. In other words, overconfidence may actually be a useful signal of ability. So, what lessons can be learnt from all this? If you have a high ability in a particular skill, make sure you have the confidence to match it. Ability can bring success, but remember, it is confidence which opens the doors in the first place. 词汇表 tone-deaf [ˈtəʊn def] adj. 音盲的，五音不全的 meta-analysis [ˈmetə əˌnæləsɪs] n. 元分析（对多项研究结果进行综合分析的统计方法） overconfidence [ˌəʊvəˈkɒnfɪdəns] n. 过度自信，自负 overestimate [ˌəʊvərˈestɪmeɪt] vt. 高估，过高估计 self-belief [self bɪˈliːf] n. 自信，自我信念 self-deception [self dɪˈsepʃn] n. 自我欺骗 falsehood [ˈfɔːlshʊd] n. 虚假，谎言，谬误 give something away 泄露，暴露，露马脚 deceive [dɪˈsiːv] vt. 欺骗，蒙蔽 open doors 创造机会，获得机会，打开门路 underlying [ˌʌndəˈlaɪɪŋ] adj. 潜在的，根本的，基础的 peacock's tail for people [ˈpiːkɒks teɪl] 人类的孔雀尾巴（指用来展示自身优势的信号） burdensome [ˈbɜːdnsəm] adj. 繁重的，累赘的，成为负担的 predator [ˈpredətə(r)] n. 捕食者，食肉动物 elaborate [ɪˈlæbərət] adj. 精心制作的，复杂精美的 plumage [ˈpluːmɪdʒ] n. 羽饰，羽毛，羽衣 indicator [ˈɪndɪkeɪtə(r)] n. 指标，指示物，标志 suitability [ˌsuːtəˈbɪləti] n. 合适，适宜，相配 📖 翻译、pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

Are you a time optimist? A time optimist is someone who's overly optimistic about how much time they have to do something, and therefore often ends up being late or missing deadlines. They tend to underestimate how long tasks will take, overestimate how much they can accomplish in a given period, and ignore potential delays or interruptions. They may also have a distorted perception of time, losing track of how fast it passes or how much is left. Why are some people like this? Time optimists are not necessarily lazy or irresponsible. They may have good intentions and high ambitions, but they lack realistic planning and prioritization skills. They may also suffer from procrastination, perfectionism, or fear of failure, which prevents them from starting or finishing tasks on time. But being a time optimist can have negative consequences for both oneself and for others. It can cause stress, anxiety, guilt, and frustration as well as damage one's reputation, relationships, and career. It can also affect the people who depend on you or work with the time optimist, causing them to feel annoyed, disappointed, or resentful. Any benefits to being a time optimist? According to Grace Pacey, author of late, a Timebender's guide of why we're late, and how we can change. She's quoted in The Guardian as saying, "latecomers see time as flexible and can speed up when needed. We get energized by deadlines. We often feel we produce our most creative work when we are under time pressure. Timebenders typically do 80% of their work in the last 20% of the time before a deadline. We enjoy the adrenaline and buzz we get from working under time pressure." So how can you become more punctual and productive if you are a time optimist? Here are some tips. Start by keeping track of how long tasks actually take and compare them with your estimates. This will help you calibrate your sense of time and adjust your expectations accordingly. Try using a calendar, a planner, or an app to schedule your tasks and activities and set reminders or alarms to keep on track. Make sure to include buffer time for unexpected events or emergencies. Break down large or complex tasks into smaller and simpler ones and assign deadlines for each subtask. This will help you avoid feeling overwhelmed or procrastinating until the last minute. Prioritize your tasks according to their importance and urgency, and focus on the most critical ones first. Learn to say no to unnecessary or irrelevant requests or distractions that may interfere with your schedule. Finally, reward yourself for completing tasks on time or ahead of schedule. This will help you to reinforce positive habits and improve your performance. There you have it. 词汇表 time optimist [ˈɒptɪmɪst] 时间乐观主义者（对自己的可用时间过度乐观的人） underestimate [ˌʌndərˈestɪmeɪt] vt. 低估，对…估计不足 overestimate [ˌəʊvərˈestɪmeɪt] vt. 高估，对…估计过高 distorted perception [dɪˈstɔːtɪd pəˈsepʃn] 扭曲的感知，偏差的认知 prioritization [praɪˌɒrətaɪˈzeɪʃn] n. 优先级排序，确定优先顺序 resentful [rɪˈzentfl] adj. 愤恨的，不满的，憎恨的 timebender [taɪm ˈbendə(r)] n. 时间扭曲者（指打破常规时间观念的人） latecomer [ˈleɪtkʌmə(r)] n. 迟到者，来晚的人 adrenaline [əˈdrenəlɪn] n. 肾上腺素 buzz [bʌz] n. 兴奋感，刺激感，快感 punctual [ˈpʌŋktʃuəl] adj. 守时的，准时的 calibrate [ˈkælɪbreɪt] vt. 校准，校正，调整 planner [ˈplænə(r)] n. 计划表，规划本 buffer time [ˈbʌfə(r)] 缓冲时间（为意外情况预留的时间） subtask [ˈsʌbtɑːsk] n. 子任务，次级任务 interfere with [ˌɪntəˈfɪə(r) wɪð] 干扰，妨碍，干涉 reinforce [ˌriːɪnˈfɔːs] vt. 强化，加强，巩固 🪴翻译和pdf见公众号【琐简英语】，回复"1"可进入【打卡交流群】

Climate change and extreme weather Phil Hello, this is 6 Minute English from BBC Learning English. I'm Phil. It seems that we're hearing about more and more terrible weather events, but how exactly is climate change affecting extreme weather? I'm lucky today to be joined by BBC Weather forecaster, meteorologist and presenter, Sarah Keith-Lucas. Hi Sarah. Sarah Keith-Lucas Hi Phil. It's great to be here. Phil Sarah's here to help us understand what's happening with extreme weather. She'll also help explain some of the words and expressions used in a new series of BBC Learning English videos all about weather and climate and the language we use to talk about them. You can find the link to them on our webpage, or in the show notes for this podcast. Sarah, let's start with a really important question: what's the difference between climate and weather? Sarah Keith-Lucas That's a great question, Phil. The weather is what you see and feel every day. Climate is more long-term. Today I'll explain how a change in the climate over the long term can be seen in the weather that we experience. Phil As always, we will also be learning some key vocabulary to talk about the topic. And, Sarah, it's traditional for us to set a quiz question. Have you got one for us? Sarah Keith-Lucas Yes, I have! By how much has Earth's temperature increased since 1970. Is it? a) Around 0.5C b) Around 1C c) Around 2C Phil Around 2 celsius? Sarah Keith-Lucas I'll give the answer at the end of the programme, so listen to the end to find out. Phil Now, we're going to talk about tropical storms. What do we mean by 'tropical storms', Sarah? Sarah Well, those are hurricanes, cyclones and typhoons. They're large rotating storm systems formed over warm tropical waters. These are actually the same, we just use different names depending on where in the world they form. Hurricanes are found in the Atlantic, Cyclones in the Indian Ocean and Typhoons in the West Pacific. As the world warms, climate scientists think that these storms will get more destructive. Phil In one of our new Learning English for weather videos, meteorologist Darren Bett tells us about another worrying change. Darren Bett Scientists also think storms are slowing down. They're not moving across as quickly, and that means if a storm is in the same area for longer, the winds will be stronger for longer, and the rain will last for longer producing more flooding and more likelihood of flooding and landslides and also mudslides. Phil Darren said that if a storm moves more slowly, there will be more likelihood of flooding. Likelihood is the noun that we use to say how probable, or how likely something is to happen. Darren also told us about landslides and mudslides. Sarah Keith-Lucas Yes, landslides are where a large amount of earth or rock moves down a slope quickly. Mudslides tend to be faster and more liquid. Both of these things can happen after particularly heavy rain and can cause damage to buildings. People can also be killed or injured by them. Phil What else causes loss of life in a hurricane, typhoon or cyclone? Sarah Keith-Lucas Well, something else that is very dangerous is a storm surge. Let's hear again from my colleague Darren Bett. Darren Bett Storm surge, that's that body of water that gets swept inland and produces widespread flooding. Climate change is warming our seas, and the sea levels are rising. That potentially could mean that a storm surge which is one element of a storm that produces more casualties than any other, those storm surges could become even more dangerous. Phil So, we had the word casualty, and this is used to talk about people killed or injured by an accident, a military attack, or in this case an extreme weather event. Sarah Keith-Lucas Darren talked about storm surges. A storm surge is where the sea level rises quickly pushed by the strong winds caused by a storm. This water comes onto land with an enormous amount lot of force, and storm surges can be up to 10 metres high. Buildings get destroyed, people can drown. Phil We heard about the storm sweeping inland. Something sweeping in is moving quickly and powerfully. And you can hear more from Darren in the videos on our website. Sarah, how about the answer to the quiz question you asked earlier? Sarah Keith-Lucas OK, Phil. So, I asked by how much has the world's average temperature increased since 1970. Phil And I thought that it was around two celsius. Sarah Keith-Lucas It's actually around one degree celsius. 1C is just an average across all of earth's land and ocean surface. Some places are warming much quicker than this such as the Arctic that's warming 3 times faster than the average rate. Just a small increase in average temperature can lead to a much bigger increase in extreme events such as heatwaves, wildfires and floods. Phil Oh wow, so that is an important difference. OK, let's recap the vocabulary we've learned, starting with likelihood, which is noun that we use to talk how probable or how likely something is to happen. Sarah Keith-Lucas Landslides and mudslides which can occur after heavy rainfall make earth or mud move downhill very fast. Phil A storm surge is a sudden rise in the sea level, that can move inland causing destruction. Sarah Keith-Lucas If something sweeps in, it moves in very fast and very powerfully. Phil And finally, a casualty is someone who is injured or killed by an accident, attack, or something like an extreme weather event. 词汇表 likelihood [ˈlaɪklɪhʊd] n. 可能，可能性 landslides [ˈlændslaɪdz] n. 山体滑坡，崩塌 mudslides [ˈmʌdslaɪdz] n. 泥石流 storm surge [sɜːdʒ] 风暴潮（由风暴强风推动海面快速上升并涌向内陆的现象） sweep in [swiːp] 席卷而来，快速有力地移动 casualty [ˈkæʒuəlti] n. 伤亡人员，死伤者 meteorologist [ˌmiːtiəˈrɒlədʒɪst] n. 气象学家 tropical storms [ˈtrɒpɪkl stɔːmz] 热带风暴 hurricane [ˈhʌrɪkən] n. 飓风（大西洋及东北太平洋地区的热带气旋） cyclone [ˈsaɪkləʊn] n. 气旋（印度洋及南太平洋地区的热带气旋） typhoon [taɪˈfuːn] n. 台风（西北太平洋地区的热带气旋） probable [ˈprɒbəbl] adj. 很可能的，大概的 liquid [ˈlɪkwɪd] adj. 液体的，液态的，流动的 sweep inland [swiːp ˈɪnlənd] 席卷内陆，涌向内陆 downhill [ˌdaʊnˈhɪl] adv. 向下坡，往山下 📝 翻译及pdf见公众号【琐简英语】，回复1可加入【打卡交流群】

How can you shop in a more eco-friendly way? From overbuying and unnecessary packaging to food waste. The way we shop can have a bigger environmental impact than we realize. In the UK, food and drink account for around a quarter of the average household's carbon footprint according to the Carbon Trust. UK households throw away around six million tons of edible food every year, according to estimates from the UK's leading waste reduction charity. But there is good news. A few simple changes to the way you shop can make a real difference. So where should we start? One of the easiest wins is cutting back on single use plastic. Swop disposable carrier bags for reusable shopping bags, a basket or a trolley. It won't solve the plastic crisis, but it helps reduce the amount of plastic ending up in landfill, rivers, and the sea. You can also bring your own containers when you shop, many zero waste and refill stores, let you fill reusable jars with staples like rice, pasta, or cereal, and some cafes and takeaways will accept your own container for food. Buying only what you need also helps cut food waste. Another simple switch is to drink tap water instead of bottled water. Is food the only area where we can shop more sustainably? Not at all. The same principles apply to almost everything we buy, before replacing something, ask yourself whether it can be repaired, extending the life of everyday items reduces waste, and cuts the demand for new products. And if you're not confident fixing things yourself, there are plenty of online tutorials and local repair cafes that can help. Buying secondhand is another easy way to reduce your impact, whether it's clothes, furniture, or homeware, choosing pre-owned saves resources, and often saves money too. If you're after a new pair of denim shorts, for example, buying them secondhand avoids the environmental cost of producing a brand new item, especially compared with fast fashion. The same goes for electronics, where refurbished devices are often a smart alternative to buying new. You can also reduce waste in the bathroom and around the house, swopping shower gel for a bar of soap, using shaving soap instead of foam, or choosing refillable or solid toiletries can all help cut plastic packaging. Toothbrushes with replaceable heads and toothpaste tablets are becoming increasingly common too. Finally, think about switching to reusable products wherever you can, refillable coffee pods, washable makeup remover pads, and reusable period products, such as menstrual cups, period pants, or washable pads can all reduce waste over time. There you have it. 词汇表 carbon footprint [ˈkɑːbən ˈfʊtprɪnt] 碳足迹（个人或活动产生的二氧化碳排放量） edible [ˈedəbl] adj. 可食用的，可以吃的 easy wins 容易做到的事，轻松获得的成果 disposable carrier bags [dɪˈspəʊzəbl ˈkæriə bæɡz] 一次性购物袋 trolley [ˈtrɒli] n. （英）手推车，购物车 landfill [ˈlændfɪl] n. 垃圾填埋场 refill stores [ˌriːˈfɪl stɔːz] 散装补充式商店（允许顾客自带容器购买商品） reusable jars [dʒɑːz] 可重复使用的罐子 staple [ˈsteɪpl] n. 主食，基本食品 pasta [ˈpæstə] n. 意大利面（通心粉、面条等） cereal [ˈsɪəriəl] n. 麦片，谷物早餐 tap water 自来水 tutorial [tjuːˈtɔːriəl] n. 教程，辅导课 repair cafes [kæfeɪz] 维修咖啡馆（社区中提供免费维修帮助的场所） homeware [ˈhəʊmweə(r)] n. 家居用品，家庭器具 pre-owned [ˌpriːˈəʊnd] adj. 二手的，先前使用过的 denim shorts [ˈdenɪm] 牛仔短裤 fast fashion 快时尚（低成本、快速更新的服装零售模式） refurbished devices [rɪˈfɜːbɪʃt] 翻新设备，整修过的电子产品 shower gel [dʒel] 沐浴露，淋浴凝胶 shaving soap [ˈʃeɪvɪŋ səʊp] 剃须皂 foam [fəʊm] n. 泡沫；剃须泡沫 refillable [riːˈfɪləbl] adj. 可补充的，可再填充的 solid toiletries [ˈtɔɪlətriz] 固体洗漱用品 toothpaste tablets [ˈtæbləts] 牙膏片（固体咀嚼式牙膏） coffee pods [pɒdz] 咖啡胶囊（单次用咖啡粉密封容器） makeup remover pads [pædz] 卸妆棉，卸妆垫 menstrual cups [ˈmenstruəl] 月经杯（可重复使用的经期收集杯） period pants 经期内裤（可吸收经血的可水洗内裤） washable pads 可清洗的卫生巾，可水洗的护垫 🪴翻译和pdf见公众号【琐简英语】，回复"1"可进入【打卡交流群】

Is willpower enough to form habits? Have you ever made a promise to yourself that you didn't keep? Commonly, when the new year ticks over, we make resolutions: going to the gym, studying harder or giving up a bad habit. Sadly, not long after we've made the promise, we often end up breaking them. But what if you want to create a new good habit? Well, it's possible, but willpower might not be the only thing you need. The basic idea of a habit is something we do almost unconsciously, as if you're on autopilot. An example of this would be having breakfast or saying 'please' and 'thank you'. Good habits can be part of your daily routine. But if we don't have those habits, how can we create them? According to a study published by the European Journal of Social Psychology, it takes an average of 66 days to form a new habit. However, relying only on determination may not be the answer. Questioning why you want something to be the norm rather than relying on your resolve could be the key. Do you want to lose weight because you want to be healthier or feel more attractive? The issue is, willpower could be subject to your mood – a bad mood may mean you don't want to do something. You should also avoid trying to change too much at once – remember that it's a case of baby steps. Giving up all your favourite foods, going to the gym, and stopping drinking at the same time will probably result in failure rather than sustainable practice. And don't worry about failing – just start again! Finally, don't do things outside your comfort zone. If you hate mushrooms, don't persevere and try to add them to your diet just to be healthier. Eat something you like! It might not be quick, but if you follow these tips, you may be able to change something for the better or kick a bad habit. 词汇表 tick over（钟表等）滴答作响；（机器）缓慢运转；此处指新年钟声敲响，时间更替 resolution [ˌrezəˈluːʃn] n. 决心，决定 willpower [ˈwɪlpaʊə(r)] n. 意志力，毅力 unconsciously [ʌnˈkɒnʃəsli] adv. 无意识地，不知不觉地 on autopilot [ˈɔːtəʊpaɪlət] （像开启自动驾驶模式一样）习惯性地，无意识地，处于自动运行状态 be subject to 受…支配，易受…影响 baby steps 循序渐进，小步前进 persevere [ˌpɜːsɪˈvɪə(r)] vi. 坚持不懈，锲而不舍 change something for the better 使某事变得更好，改善某事 kick [kɪk] vt. 改掉，戒除（坏习惯） 📖 翻译、pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

Why a crude, cheap animated Chinese film is a success at the box office Host: A crudely animated homemade film about a baby cow has become an unlikely success at the box office in China. Niu Lai was made on a low budget by a mother and son over five years. As of today, Thursday, it's grossed the equivalent of more than $4 million. This 25-year-old American musician working in Beijing summed up why he liked the film. Musician: It was like so bad and so good. And AI could definitely make this in like 10 seconds, maybe even faster. It's because it's not perfect, it's good. It shows how human it is. It's not serious, but I feel like life has become so serious. So to see some things like this that we can just laugh at, it's beautiful. Host: Mengchen Zhang from the BBC World Service's Global China Unit told us more about the film. Zhang: The film is something you would never expect to be seen on a big screen in a theatre. It's very cool. It's like a 2D animation almost you can make from a Flash. It's nothing like Spider-Man or any other fancy film I have seen. Host: And tell me about the mother and the son who teamed up to make this film. Meng: Yeah, that's one really interesting thing. People want to know who are the people behind the film. So the director, Xie Yu-Meng, he's someone in his 30s, and his mother, who was born in the 60s, they are the main crew and the cast behind the whole film. And the mother even sings the final song in the movie, and she's also dubbing a lot of the characters. And what's most interesting about this mother's sound dual is they are having zero background and professional training in animation or filmmaking. The sound from what we've seen in Chinese reporting that he studied garden design and architecture design. So that has nothing to do with actual filming and animation. And the mother, we haven't seen much reporting about her, but she's not from a professional background either. Host: I love the fact that they worked on this together and it took them five years to make it. How do you explain the popularity of this film? Is it a rejection of things looking too polished these days and AI being used too much, do you think? Meng: I think that's definitely a very important factor why people are getting this surprise, like you have seen a lot of AI animated film on your phone, that's even better than what we see on the big screen. So that's a very big surprise element there. And the other thing is, while AI is developing so fast, like Chinese AI software, Seedance, they can make almost like real people. And when you see such simple animation that's purely made by human, you can see there's a very different contrast there. You can actually feel the human story. 词汇表 crudely [ˈkruːdli] adv. 粗糙地，简陋地 animated [ˈænɪmeɪtɪd] adj. 动画的，有动画效果的 homemade [ˌhəʊmˈmeɪd] adj. 自制的，家庭制作的 box office 票房 low budget [ˈbʌdʒɪt] 低预算，低成本 gross [ɡrəʊs] vt. 总收入达到，总共赚得 big screen 大银幕，电影院 2D animation [ˌænɪˈmeɪʃn] n. 二维动画 fancy [ˈfænsi] adj. 花哨的，华丽的，精致的 crew [kruː] n. 剧组人员，工作人员 cast [kɑːst] n. 演员阵容，全体演员 dub [dʌb] vt. 为……配音 dual [ˈdjuːəl] n. 组合，搭档 filmmaking [ˈfɪlmˌmeɪkɪŋ] n. 电影制作，影片拍摄 polished [ˈpɒlɪʃt] adj. 精致的，完美的，打磨过的 Seedance [ˈsiːdɑːns] n. 可灵（中国AI视频生成软件） 🌟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】

Which foods are best for burning fat? It's common knowledge that autumn often sees people put on weight. But if you're looking to shed a few pounds, there are some foods you can rely on to boost your metabolism and thereby improve calorie burning. That's because these foods increase thermogenesis, which is the production of heat in the body. That in turn stimulates our metabolism, forcing the body to use up energy from its fat reserves. Now there are three main types of fat-burning food. Firstly, those which see our bodies burn more calories digesting them than they actually contain. Then you've got those which are rich in fibre or protein and therefore make you feel full quickly. Finally, there are those which possess active ingredients which boost your metabolism, causing you to burn calories. What are some examples then? In the veggie category, you can definitely count on aubergines. They're without doubt the number one fat-burning food. That's because they have great absorption capacity, meaning they act like a sponge trapping fat. They're also rich in fiber and pectins, which are substances that make them extra filling. Peppers are also your friend when it comes to burning calories. They're a chili plant and that means they're low on calories. They also contain capsaicin, a molecule which gives the warm and burning effect of chili. It also helps raise metabolism to increase the body's energy consumption. What about other types of food apart from vegetables? Green tea is one example of a very effective fat-burning drink. It contains a high quantity of catechin, which is an example of a flavonoid. These plant pigments purify and protect the body. The tannins in green tea also reduce absorption of fat. Certain citrus fruits, like lemon, also have a fat-burning effect. That won't come as a surprise if you've ever tried a detox diet. Lemon is recommended in all of those because the citric acid it's made up of promotes the production of bile and digestive enzymes. The end result is better use and elimination of fat. Finally, don't forget apples, which are the ultimate healthy fruit. The pectins they contain keep the levels of cholesterol, triglycerides and sugar stable in our body. That in turn has a real impact on fat storage. There you have it. 词汇表 shed [ʃed] vt. 摆脱，去除（体重、习惯等） metabolism [məˈtæbəlɪzəm] n. 新陈代谢 calorie burning [ˈkæləri] 热量消耗，卡路里燃烧，燃脂 thermogenesis [ˌθɜːməʊˈdʒenɪsɪs] n. 产热作用，生热作用 metabolism [məˈtæbəlɪzəm] n. 新陈代谢 fat reserves [rɪˈzɜːvz] 脂肪储备 fat-burning food 燃脂食物 active ingredients 活性成分，有效成分 veggie [ˈvedʒi] n. 蔬菜（口语） aubergine [ˈəʊbəʒiːn] n. 茄子（英式英语） absorption capacity [əbˈzɔːpʃn kəˈpæsəti] 吸附能力 sponge [spʌndʒ] n. 海绵 pectin [ˈpektɪn] n. 果胶 filling [ˈfɪlɪŋ] adj. 易饱腹的，充饥的 pepper [ˈpepə(r)] n. 辣椒；胡椒 chili [ˈtʃɪli] n. 辣椒（指辣椒植株或辣味） capsaicin [kæpˈseɪɪsɪn] n. 辣椒素 catechin [ˈkætɪtʃɪn] n. 儿茶素 flavonoid [ˈfleɪvənɔɪd] n. 类黄酮 pigment [ˈpɪɡmənt] n. 色素 purify [ˈpjʊərɪfaɪ] vt. 净化，使纯净 tannin [ˈtænɪn] n. 单宁酸，鞣质 citrus fruit [ˈsɪtrəs] 柑橘类水果 detox diet [ˈdiːtɒks] 排毒饮食 citric acid [ˈsɪtrɪk ˈæsɪd] 柠檬酸 bile [baɪl] n. 胆汁 digestive enzymes [daɪˈdʒestɪv ˈenzaɪmz] 消化酶 cholesterol [kəˈlestərɒl] n. 胆固醇 triglyceride [traɪˈɡlɪsəraɪd] n. 甘油三酯 🪴翻译和pdf见公众号【琐简英语】，回复"1"可进入【打卡交流群】

How seasons affect our moods We have four seasons in the UK. I like to think that spring gets its name from the flowers springing up to bloom. Next is my personal favourite – summer. I love the long, balmy evenings. Autumn, as some call fall, comes after. It's characterised by the orange and red leaves. Winter rolls around, and most of the vegetation is either decomposing or already dead, and the days are short and gloomy. It's no wonder that, according to the Royal College of Psychiatrists, about three in every hundred people in the UK experience seasonal affective disorder, otherwise known as SAD. However, researchers at the Royal College of Psychiatrists have discovered that all seasons have an impact on our psychological functioning. It's also been found that hormones play an important role in seasonal mood changes as they fluctuate throughout the year. An article published on Springer Nature Link observes positive emotional and physical changes to volunteers who were exposed to UVA from the Sun. Serotonin, known as 'the happy hormone', and dopamine, which is linked to motivation and pleasure, increases in months where there is a boost of sunlight. Similarly, lovers of spring recalibrate their energy and mood. After the cold, dark seasons of autumn and winter, it can feel like a biological reset. Speaking of cold and dark, this is when those with naturally higher serotonin levels feel their mood regulating. They no longer feel overwhelmed by the high-level serotonin seasons of spring and summer. Reduced sunlight triggers higher melatonin, the sleepy hormone. There is the notion of preparing to slow down and get cosy, like that of animals in hibernation. It also rains more in autumn and winter. The Mind Company says that rain sounds reduce cortisol, the stress hormone, and helps you relax, focus and even sleep better. We might like one season more than others. Our experience of seasons differs depending on location and environment. But one thing is for sure – our feelings change from season to season, and recognising these changes can help us act in ways that are in line with our mental, emotional and physical capabilities. 📝词汇表 spring up to bloom [bluːm] 竞相绽放，蓬勃盛开 balmy [ˈbɑːmi] adj. （天气）温和适的，宜人的 roll around （时间）再次到来，周而复始 vegetation [ˌvedʒɪˈteɪʃn] n. 植被，植物 decompose [ˌdiːkəmˈpəʊz] vt./vi. 分解，腐烂 gloomy [ˈɡluːmi] adj. 阴暗的，阴沉的；忧郁的 seasonal affective disorder(SAD) [ˈsiːzənl əˈfektɪv dɪsˈɔːdə(r)] 季节性情感障碍 hormone [ˈhɔːməʊn] n. 激素，荷尔蒙 fluctuate [ˈflʌktʃueɪt] vi. 波动，起伏 UVA 紫外线A（长波紫外线） serotonin [ˌserəˈtəʊnɪn] n. 血清素（与情绪、睡眠相关的神经递质） dopamine [ˈdəʊpəmiːn] n. 多巴胺（与动机、愉悦感相关的神经递质） recalibrate [ˌriːˈkælɪbreɪt] vt. 重新校准，重新调整 biological reset [ˌbaɪəˈlɒdʒɪkl ˈriːset] 生物重置（身心状态的重新调整） melatonin [ˌmeləˈtəʊnɪn] n. 褪黑素（调节睡眠的激素） cosy [ˈkəʊzi] adj. 舒适的，温暖的，惬意的 hibernation [ˌhaɪbəˈneɪʃn] n. 冬眠，蛰伏 cortisol [ˈkɔːtɪsɒl] n. 皮质醇（压力激素） be in line with 与…一致，符合

Sharing the road with driverless cars Phil Hello, this is 6 Minute English from BBC Learning English. I'm Phil. Pippa And I'm Pippa. Phil Here at 6 Minute English, we love discussing new tech. One of the most controversial technologies of recent years is driverless cars, also known as self-driving cars, autonomous cars or robotaxis. Pippa Many people say they wouldn't feel safe in a car without a human driver, but there are concerns from other road users too – pedestrians, runners and cyclists. How will driverless cars interact with them? It's a problem Professor Stephen Brewster, from Glasgow University, has been working on. He explained more to BBC World Service programme Tech Life. Stephen Brewster If you're outside a vehicle right now, you can see the driver inside the vehicle, you can wave to them, they can see you, you can make eye contact. But when you come to an autonomous vehicle, there's no person in the driving seat, so how do you negotiate whether they're going to go, whether they're going to let you go? Phil On my walk to work, I need to cross the road. Usually, a driver makes eye contact with me. They look directly into my eyes and then wave me across. To wave means to raise your hand and move it from side to side. It's a gesture for saying hello, or a way of telling a person to do something. Pippa Luckily, Phil, you usually arrive safely at work and as yet there are no driverless cars in London. But, Phil, how would you feel about crossing that road in front of a robotaxi? Phil Well, maybe a little bit nervous. I might wait for it to go and go behind it or something. Pippa Mmm... yeah, I get that. I think maybe as we get more used to these technologies, we'll get more used to how to deal with them and when to cross. But in this episode, we investigate the tech helping driverless cars communicate on the roads. We'll learn some useful new words and phrases, and as usual you'll find all the vocabulary on our website, bbclearningenglish.com. Phil But first, I have a question for you, Pippa. As you mentioned, we don't have self-driving cars here in London yet. So, which was the first city to have fully driverless robotaxis on the streets? Was it: a) Philadelphia, b) Phoenix, or c) San Francisco? Pippa I'm going to say b) Phoenix because I think it's quite a car-friendly city. Phil OK. Well, we will find out the answer, but at the end of the programme. Because accidents are often caused by not seeing the oncoming danger, Professor Brewster wants to make driverless cars more visible. He discussed his work with BBC Tech Life's presenter Chris Vallance. Chris Vallance What kind of signals worked in terms of alerting pedestrians and runners and cyclists to the intentions of the vehicle? Stephen Brewster We tested two things. We tested animations and fixed, coloured light rings. The animations – they work well for pedestrians, but when it came to runners and cyclists, they have much less time to make their decisions, so if you do a quick glance at a vehicle, you don't really see the animation. Pippa It's important to alert people to driverless cars. To alert somebody means to warn them about a potential danger. Some cars do this with animations – displays of moving images. For example, a green man walking to signal it's safe to cross. Phil Animations alert pedestrians but are not suitable for runners and cyclists, who are travelling too fast to react. They only have time for a glance. A glance at something means a quick look. So, instead Stephen's team used coloured light rings, similar to traffic lights, to warn cyclists and runners. Pippa Culture is another problem. The meaning of body language can change. For example, hand waving can mean 'please proceed' in one culture, but 'thank you' in another. Phil Ammar Al-Taie is a researcher at the Advanced Institute of Science and Technology in South Korea. Here, Ammar tells BBC World Service's Tech Life why Korean culture is especially suited to self-driving cars. Ammar Al-Taie In South Korea, for example, jaywalking is illegal, whereas in the UK, you know, we tend to jaywalk a lot. Pippa Jaywalking is an American English word. It means crossing the road at a place where crossing is not allowed or without taking care. Unlike Britain, jaywalking is rare in South Korea, making the country safer for autonomous cars. Phil We've heard a lot about making driverless cars safer, and with plans to introduce them to London later this year, we'll soon see how safe they really are. Pippa Now, isn't it time to reveal the answer to your question, Phil? Phil I asked you which city was the first to have self-driving cars on the road, and you said it was Phoenix... and that is the correct answer. Phoenix, Arizona, was the first city in the world to have self-driving cars operating on public roads without a human safety driver, and that was in 2017. Let's recap the vocabulary we've learned, starting with eye contact – looking directly into someone's eyes. Pippa To wave at someone is a way of saying hi, by raising your hand and waving it from side to side. Phil If you alert someone, you warn them of potential danger. Pippa An animation is a display made up of moving images. Phil A glance is a quick, brief look at something. Pippa And finally, the American English term jaywalking means crossing the road where you're not supposed to. 词汇表 make eye contact 进行眼神交流 wave at someone 向某人挥手（打招呼或示意） alert [əˈlɜːt] vt. 提醒，警告（注意危险） animation [ˌænɪˈmeɪʃn] n. 动画，动态图像 glance [ɡlɑːns] n./vi. 一瞥，快速看一眼 jaywalking [ˈdʒeɪwɔːkɪŋ] n. 乱穿马路（不遵守交通规则横穿街道） driverless car [ˈdraɪvələs] 无人驾驶汽车 self-driving car [ˌself ˈdraɪvɪŋ] 自动驾驶汽车 autonomous car [ɔːˈtɒnəməs] 自主驾驶汽车 robotaxi [ˈrəʊbəʊtæksi] n. 机器人出租车 pedestrian [pəˈdestriən] n. 行人，步行者 cyclist [ˈsaɪklɪst] n. 骑行者，骑自行车的人 visible [ˈvɪzəbl] adj. 可见的，显眼的 light rings 光环，光带，灯环 please proceed [prəˈsiːd] 请继续，请前行 📝 翻译及pdf见公众号【琐简英语】，回复1可加入【打卡交流群】

Chinese humanoid robot beats 100-meter world record Host: China's second World Humanoid Robot Games is underway in Beijing, where more than 2,000 robots are participating in events such as boxing and sprints, as well as household tasks and even firefighting. The teams taking part in the competition represent companies rather than countries, and one of them, the Chinese smartphone maker Honor, says its humanoid robot has broken the world record for the 100-metre sprint set by Usain Bolt 17 years ago. The BBC's China correspondent Laura Bicker was at the Games' opening day in Beijing and sent us this report. Laura: Before the games had even begun, a robot smashed the 100 meter world record. Rather fittingly, it's called lightning. Speed isn't the problem, breaking is. And after the finish line, it looked like it needed a lie down. This display of precision, power and programming isn't just to prove robots can jump high. It's to show how far this technology has come. As competitors lined up in a packed stadium, China choreographed an opening ceremony to showcase its technological ambitions. Unknown: I'm very surprised by the improvements. I feel very proud of our country's technological advancement. I hope my daughter can one day work in this industry and contribute to our nation. Laura: Almost every team here is Chinese, but the real competition extends far beyond the arena. It mirrors a much larger race with the United States. There's no doubt China's robots have made advances in the last year, but the question investors want to know is not just how fast they can run, but can they actually fold laundry? Can this technological spectacle step out of the sporting arena and be of some use in your home? And now even housework is a competitive sport. Points are lost for dropped items and collisions. And yes, in the future, apparently even our pets are robots. China is already a global leader in humanoid robotics. It's attracting attention in Washington. Donald Trum.p has moved to restrict imports of some new Chinese products. But this country's biggest challenge isn't building these machines. It's turning them to something millions of people actually want to buy. 词汇表 humanoid robot [ˈhjuːmənɔɪd] 人形机器人（外形和行为与人类相似的机器人） underway [ˌʌndəˈweɪ] adj. 在进行中的，起步的 sprint [sprɪnt] n./vi. 短跑；冲刺 smash [smæʃ] v. 打破，击碎，刷新（纪录） fittingly [ˈfɪtɪŋli] adv. 恰当地，合适地 precision [prɪˈsɪʒn] n. 精确度，精准度 programming [ˈprəʊɡræmɪŋ] n. 编程，程序设计 packed stadium [pækt ˈsteɪdiəm] 座无虚席的体育场，爆满的体育场 choreograph [ˈkɒriəɡrɑːf] vt. 精心编排，设计（动作或事件） showcase [ˈʃəʊkeɪs] vt. 展示，展现，彰显 arena [əˈriːnə] n. 竞技场，赛场 mirror [ˈmɪrə(r)] vt. 反映，映射 fold laundry [ˈlɔːndri] 叠衣服 spectacle [ˈspektəkl] n. 壮观场面，盛景 collision [kəˈlɪʒn] n. 碰撞，冲突，相撞 🌟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】

What are the hidden benefits of reading? We've all heard that reading builds imagination and vocabulary and helps us learn, but there's more. Research suggests it may even help us live longer. Really, how is that possible? In 2016, Yale University researchers followed more than 3,600 adults over 50 for 12 years, tracking their reading habits and life expectancy. Their findings were striking. People who regularly read books lived, on average, nearly two years longer than those who didn't read at all. Swart explains this link in practical terms. One key factor is the social emotional power of reading. Raymond Marr, a psychology professor at York University and leading researcher on the topic, says books help us maintain social and emotional skills, especially important as people age and may feel more isolated. As he told Slate, reading trains us to understand emotions, navigate relationships and gain perspective even when we're physically alone. Stories create a sense of presence, ease loneliness and can even spark real-world connections like book clubs. Beyond social connection, what else does reading do for us? It helps regulate stress and protect the brain. Reading often puts us into a calm, focused, almost meditative state, which can lower stress, a known factor in healthy ageing. On top of that, a 14-year study published in 2020 by the US National Library of Medicine found slower cognitive decline in adults who regularly engage in activities like reading. As psychotherapist Zoe Shaw explained in National Geographic, reading activates multiple brain networks at once, language, memory, attention, imagination, building a cognitive reserve that helps the brain better resist aging. In short, if you're looking for a simple way to care for your mind and maybe even extend your life, then cracking open a book is a pretty good place to start. There you have it. 词汇表 life expectancy [ɪkˌspektənsi] n. 预期寿命 striking [ˈstraɪkɪŋ] adj. 显著的，惊人的 a sense of presence 在场感，存在感，临场感 meditative [ˈmedɪtətɪv] adj. 冥想的，沉思的 healthy ageing 健康老龄化 psychotherapist [ˌsaɪkəʊˈθerəpɪst] n. 心理治疗师 brain networks [ˈnetwɜːks] 大脑网络 cognitive reserve [ˈkɒɡnɪtɪv rɪˈzɜːv] 认知储备 crack open a book 翻开一本书，打开书（开始阅读） 🪴翻译和pdf见公众号【琐简英语】，回复"1"可进入【打卡交流群】

Which English accent is the oldest? Would you like to speak with a British accent? What if I told you that there is no singular 'British' accent? In fact, linguists estimate that there are 40-60 regional accents across the UK, some of which exist very close together geographically. For instance, you can listen to Manchester's 'Mancunian' accent and then Liverpool's distinct 'Scouse' accent after just a 50-minute car or train ride. Some southern English accents, such as 'Received Pronunciation', are associated with social prestige, but can the south claim to have the oldest English accent? Or does another UK region take the title? The story is messier than you might expect. The first version of English, Old English, originated in the 5th and 6th centuries when tribes from northern Germany arrived in east England, a region now called 'East Anglia'. Their Germanic languages mixed with existing Latin and Celtic languages and became Old English. "It makes sense to think of East Anglia as being the source of the earliest variety of English as we know it," says Kerri-Ann Butcher, a lecturer in English Language at the University of Leeds. Over the next few centuries, English absorbed many other languages arriving from places like the Netherlands and Scandinavia. The associated linguistic changes did not happen in an orderly way across the country. With all these different influences, the English language became messy and inconsistent. But in 1476, some spelling norms became standardised with the arrival of the printing press. Nowadays, the words 'blood', 'food' and 'good', which all contain two letter Os, sound different, but back then, they might have rhymed. Between the 12th and 18th centuries, something known as the Great Vowel Shift happened, where some vowel sounds across the country changed. For example, the vowel sound in 'foot' and 'strut' used to be pronounced the same, but then people in the south began pronouncing 'strut' differently. Danielle Turton, sociolinguist at Lancaster University, says the northern pronunciation is absolutely the original one. "It was the south that branched off and created this new vowel." So, there you have it. While East Anglia may have been the home of the earliest English sounds, it did not stick to the original pronunciations like accents in northern England did. And while many think Received Pronunciation is an older-sounding English, in fact, it didn't exist until the 18th century. The north of England wins! 词汇表 linguist [ˈlɪŋɡwɪst] n. 语言学家，语言研究者 geographically [ˌdʒiːəˈɡræfɪkli] adv. 地理上，在地理方面 Manchester [ˈmæntʃɪstə(r)] n. 曼彻斯特（英国英格兰城市） Mancunian [mæŋˈkjuːniən] n. 曼彻斯特人；adj. 曼彻斯特的 Liverpool [ˈlɪvəpuːl] n. 利物浦（英国城市） Scouse [skaʊs] n./adj. 利物浦口音（的），利物浦人（的） Received Pronunciation 标准发音，公认发音（常缩写为RP） social prestige [ˈpresteɪʒ] 社会声望，社会地位 Old English 古英语（约公元450–1100年使用的英语） originate [əˈrɪdʒɪneɪt] vi. 起源，发源 tribe [traɪb] n. 部落，部族 East Anglia [ˈæŋɡliə] 东盎格利亚（英格兰东部地区） Germanic [dʒɜːˈmænɪk] adj. 日耳曼的，日耳曼语的；n. 日耳曼语系 Latin [ˈlætɪn] n. 拉丁语；adj. 拉丁的，拉丁语的 Celtic [ˈkeltɪk] adj. 凯尔特的，凯尔特语的；n. 凯尔特语 Netherlands [ˈneðələndz] n. 荷兰（国家名） Scandinavia [ˌskændɪˈneɪviə] n. 斯堪的纳维亚（北欧地区） messy [ˈmesi] adj. 杂乱的，混乱的，棘手的 inconsistent [ˌɪnkənˈsɪstənt] adj. 不一致的，矛盾的 printing press 印刷机 rhyme [raɪm] vi./vt. （使）押韵 the Great Vowel Shift [vaʊəl] 元音大移位，元音大推移（英语史上重要的语音演变） strut [strʌt] vi. 趾高气扬地走；n. 支柱，支撑 sociolinguist [ˌsəʊsiəʊˈlɪŋɡwɪst] n. 社会语言学家 branch off [brɑːntʃ] 分岔，偏离，自立门户，脱离主流 there you have it 就是这样，事情就是这样，这下你知道了吧（用于总结或得出结论） 📖 翻译、pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

Who does the housework? Neil Hello, this is 6 Minute English from BBC Learning English. I'm Neil. Pippa And I'm Pippa. When it comes to household chores, jobs like cleaning, washing clothes or looking after the kids, it's often women who do most of the work. Here, two female listeners of BBC World Service programme People Fixing the World share their experiences. Do they sound familiar to you? Listener 1 I do everything. I do all the house chores, I do the food shopping, I do all the cooking, I clean the bathroom. Listener 2 Are the chores done equally between me and my husband? No, they're not done equally. I do most of the chores. Pippa So, you're a family man, Neil. Do you do your fair share of household chores? Neil I think so. My wife works part time and I work full time, so when I'm not working, I do things, and when she's not working, she does things. Pippa Yeah, it's similar in my house, so me and my husband try to split things, but it's difficult, isn't it? Neil It is. Pippa Of course, no one enjoys cleaning the toilet or taking out the bins, but there is a serious side to the issue. Figures from UN Women, an organisation promoting gender equality, suggest that every day women around the world spend three hours more than men on unpaid care and domestic work. So, in this episode, we'll be hearing about two projects helping husbands and wives share the housework more fairly. Neil And as usual, you'll find a quiz and a worksheet to go with this episode on our website, bbclearningenglish.com. Neil But now I have a question for you, Pippa. According to a survey conducted by Good Housekeeping magazine earlier this year, what is the most hated household chore in Britain? Is it: a) deep cleaning the oven, b) scrubbing the toilet, or c) cleaning the windows? Pippa Hmm. I'm going to say deep cleaning the oven because I really hate that job. I hardly ever do it. Neil I don't like any of those, but we'll find out the answer at the end of the programme. Now, the first project we're going to look at is on the remote Indonesian island of Rote. Here, men traditionally work as rice farmers or fishermen, while women look after the home, the children and older people. But with few washing machines and no running water, these domestic chores take a long time. Pippa The NGO ARUNGI runs a project trying to change attitudes about the role of the island's women. They work alongside community leaders like Mama Shilpa, who spoke with BBC World Service reporter Ade Mardiyati. Mama Shilpa It is expected that the tasks done in the house, like holding the child, feeding the child, washing dishes, cooking, will all be done by the mother. Ade Mardiyati Shilpa tells me these are all considered women's work. And you might be thinking, "Well, the man is busy in the fields, so it's just a fair division of labour." But Shilpa tells me women also help out in the fields. Neil On Rote, cleaning, cooking and sweeping are considered women's work – a negative term for boring and repetitive tasks which are traditionally done by women. Pippa Many cultures have a division of labour – a way of organising work where different tasks are done by different groups of people. But on Rote this means women work even harder, helping out with the farming and fishing too. Neil You might think this only happens in traditional societies, but research suggests that women in wealthy countries also spend much more time on unpaid care work than men. One such country is Croatia, where the NGO Status M run their Superdads project. Project worker Anamarija Sočo leads workshops encouraging dads and sons to take some of the pressure off mums. Here, she explains the benefits of this to the BBC World Service. Anamarija Sočo Mothers have, you know, of course, more space for their careers, or hobbies, or just simply to rest – I mean, just to take a breather. Women tend to especially appreciate men who do these kinds of chores. And when they start pulling their weight, then they jokingly say that, "Uh yeah, women tend to nag less." Pippa Sometimes mums need to take a breather – an informal way of saying stop and rest a while. Neil Anamarija also thinks women appreciate it when their husbands pull their weight. If you pull your weight, you work as hard as everyone else. Pippa Both these NGO projects agree about one thing – men doing more to help around the house results in happier homes, even if that means cleaning the toilet now and then. And speaking of cleaning the toilet, what was the answer to your quiz question, Neil? Neil I asked you what chore is the most hated in Britain. Pippa I thought it was cleaning the oven. Neil Well, I'm afraid that's not the right answer. People hate cleaning the windows even more than scrubbing the oven. Apparently, 23% of the people who did the survey said cleaning the windows. OK. Let's recap the vocabulary we've learned, starting with chores – household tasks like cleaning, washing and ironing that have to be done regularly. Pippa If you do your fair share of work, you do a reasonable amount. Neil Women's work is a negative term for the boring and repetitive tasks which are stereotypically done by women. Pippa The division of labour is a way of organising work where different tasks are done by different groups of people. Neil The idiom take a breather means to stop what you're doing for a short time and rest. Pippa And finally, if you pull your weight, you work as hard as everyone else doing the same job. 词汇表 chore [tʃɔː(r)] n. 家务活，日常杂务 do one's fair share of 承担应尽的份额，做分内的事 women's work 女人的活儿（传统上由女性承担的枯燥重复的家务） division of labour 劳动分工 take a breather [ˈbriːðə(r)] 喘口气，休息一会儿 pull one's weight 尽自己的本分，做好分内事 take out the bins [bɪnz] 倒垃圾 oven [ˈʌvn] n. 烤箱，烤炉 scrub [skrʌb] vt. 用力擦洗，刷洗 nag [næɡ] vi. 唠叨，不停地抱怨 stereotypically [ˌsteriəˈtɪpɪkli] adv. 刻板地，典型地，按传统观念地 📝 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 discard emotional baggage? Emotional baggage is a term we use to describe the unresolved issues, stress, pain and difficulties that we carry around from our past experiences. It can weigh us down, affect our relationships and even prevent us from achieving our goals. So here are some tips on how to let go and move on. How can we change our thinking? One way is to shift our thinking. If we struggle with regret, guilt or resentment because of our past, we may need to change our perspective and focus on the positive aspects of our life. Instead of dwelling on what we did wrong or what we missed out on, we can try to appreciate what we learned, how we grew and what we have now. This can help us let go and embrace the present. How can we confront our emotional baggage? Sometimes we avoid dealing with our emotions because they're just too painful or uncomfortable. But ignoring them doesn't make them go away. It only makes them worse. The best way to heal from our emotional wounds is to face them head on and process them in a healthy way. We can do this by talking to someone that we trust, such as a friend, a family member or a therapist. How can we live in the present? One of the reasons we hold on to our emotional baggage is because we're afraid of the future or nostalgic for the past. But living in the past or the future prevents us from enjoying the present moment, which is the only thing we have control over. To live in the present we need to practice mindfulness, the ability to pay attention to what's happening right now without judgment or distraction. Practice mindfulness by doing simple activities such as breathing, walking, eating or listening with awareness. How can we surround ourselves with supportive people? Emotional baggage can make us feel lonely, isolated or unworthy of love, but we don't have to go through this journey alone. We can seek out people who care about us, understand us and encourage us. It could be friends, family members, partners, mentors or even online communities. They can provide us with emotional support, practical advice and positive feedback. They can also help us challenge our negative beliefs and habits and inspire us to grow and change. How can we practice self-compassion? Self-compassion is the ability to treat ourselves with kindness, understanding, and forgiveness when we make mistakes or face difficulties. It's different from self-love, which can sometimes be selfish or unrealistic. Self-compassion is about accepting ourselves as we are, including our flaws, and can help us cope with our emotional baggage by reducing our self-criticism, shame, and guilt. There you have it. 词汇表 emotional baggage 情感包袱，情绪负担（指因过往经历而背负的未解决问题、压力和痛苦） unresolved [ˌʌnrɪˈzɒlvd] adj. 未解决的，未处理的 weigh someone down [weɪ] 使某人感到沉重，使某人不堪重负 resentment [rɪˈzentmənt] n. 怨恨，愤恨 dwell on [dwel] 沉湎于，老是想着 emotional wounds 情感创伤，心理创伤 nostalgic [nɒˈstældʒɪk] adj. 怀旧的，留恋过去的 mindfulness [ˈmaɪndflnəs] n. 正念，专注当下 feel unworthy of love [ʌnˈwɜːði] 觉得自己不值得被爱 mentor [ˈmentɔː(r)] n. 导师，指导者 self-compassion [ˌself kəmˈpæʃn] n. 自我关怀，自我同情 🪴翻译和pdf见公众号【琐简英语】，回复"1"可进入【打卡交流群】

What are four tips for fighting fatigue? If there's one unpleasant feeling we're all familiar with, it's tiredness. At the start of the new school year, it can be particularly prevalent as you get back into the swing of things after the holidays or rush back to work. According to researchers at Harvard Medical School, fatigue can be classified into three types. Physical fatigue, a lack of strength and endurance, mental fatigue, increased reaction time and reduced concentration, and emotional fatigue, a form of mental fogginess. But is it serious to be tired from time to time? According to a survey by YouGov, one in eight UK adults feels tired all the time, and another quarter feel tired most of the time. Fatigue affects a significant proportion of the population. Our bodies use 80% of our energy for basic metabolism, leaving only 20% for daily activities. Chronic fatigue, characterised by a general feeling of malaise, is a cause for concern. It's advisable to talk to your doctor to check for underlying health problems such as anaemia, hyperthyroidism, sleep apnea or depression. What can you do to balance your energy intake and expenditure? The first tip is exercise. Regular physical activity is essential for our equilibrium and helps alleviate sleep disorders. However, avoid exercising in the two hours before bedtime. A daily walk of at least 30 minutes combined with more intense exercise twice a week is a good combination. Diet is at the heart of a healthy lifestyle. Researchers recommend a diet consisting of foods with a low glycemic index to avoid the fatigue peak after meals. Opt for raw products rich in nutrients and vitamins such as fruits, vegetables, pulses, dairy products and whole grain cereals. Over-processed foods that are too fatty, sweet, salty and low in nutrients. What else? Hydration. Staying well hydrated makes all the difference. When you feel tired, it's often a sign that you're not drinking enough water. Aim for 1.5 litres a day. Drinking a large glass of water when you're feeling peckish can also invigorate you. Avoid alcohol as it can make you feel tired in the afternoon and disrupt your sleep at night. And the final tip? Learn to manage your stress, which is a major source of mental fatigue. Stress consumes a lot of energy. Applying a relaxing method such as yoga, meditation or cardiac coherence can be a good daily tool. There you have it. 词汇表 prevalent [ˈprevələnt] adj. 普遍的，流行的 get back into the swing of things 重新适应，恢复常态，回到正轨 physical fatigue [fəˈtiːɡ] 身体疲劳（力量和耐力不足） endurance [ɪnˈdjʊərəns] n. 耐力，持久力 mental fatigue 精神疲劳（反应时间延长、注意力下降） emotional fatigue 情绪疲劳（一种头脑昏沉的状态） mental fogginess [ˈfɒɡɪnəs] 头脑昏沉，思维模糊，脑雾 metabolism [məˈtæbəlɪzəm] n. 新陈代谢，代谢 chronic fatigue [ˈkrɒnɪk fəˈtiːɡ] 慢性疲劳 malaise [mæˈleɪz] n. 不适，全身不适 anaemia [əˈniːmiə] n. 贫血，贫血症 hyperthyroidism [ˌhaɪpəˈθaɪrɔɪdɪzəm] n. 甲状腺功能亢进，甲亢 sleep apnea [ˈæpniə] 睡眠呼吸暂停 intake [ˈɪnteɪk] n. 摄入，摄取，吸收 expenditure [ɪkˈspendɪtʃə(r)] n. 消耗，支出，花费 equilibrium [ˌiːkwɪˈlɪbriəm] n. 平衡，均衡 alleviate [əˈliːvieɪt] vt. 减轻，缓解 glycemic index [ɡlaɪˈsiːmɪk ˈɪndeks] 升糖指数，血糖指数 raw products 天然产品，未加工食品 pulse [pʌls] n. 豆类，豆子 whole grain cereals [ɡreɪn ˈsɪəriəlz] 全谷物食品 hydration [haɪˈdreɪʃn] n. 补水，水合作用 stay hydrated [haɪˈdreɪtɪd] 保持水分充足 peckish [ˈpekɪʃ] adj. 饥饿的，急躁的 invigorate [ɪnˈvɪɡəreɪt] vt. 使精神焕发，使精力充沛，使振作 cardiac coherence [ˈkɑːdiæk kəʊˈhɪərəns] 心率协调法（一种呼吸调节放松技巧） 🪴翻译和pdf见公众号【琐简英语】，回复"1"可进入【打卡交流群】