How can I spot a liar? Lying is the act of deliberately making a false statement or concealing the truth. People might lie for different reasons, like to avoid getting into trouble, to get something they want, to make someone feel better, or to look good in front of others. However, lying is not always easy or comfortable. When people lie, they have to deal with two conflicting realities, the truth and the lie. This can make them feel stressed or nervous. They have to remember what they said, watch how they act, and guess how others will react. They may also feel guilty, scared, or worried about being found out or exposed. So how can you tell if someone's lying to you? Well, there's no sure way to know if someone's lying, but there are some signs that might give them away. They can be through what they say, verbal clues, how they act, non-verbal clues, and how their body reacts, physiological clues. What are some verbal clues? When someone lies, they may say things that don't make sense or don't match up. They may avoid answering your questions or give you vague or off-topic answers. They may act like they're not involved in the lie by using distancing language. They might get angry or defensive when you challenge them or question them. They might also make mistakes in their speech like stuttering, pausing, repeating or correcting themselves. What are some non-verbal clues? When someone lies, they may act differently than usual. They might avoid looking at you or look at you too much. They may show facial expressions that don't fit their words or emotions. They could also display tense or nervous body language and they might use less or more gestures than normal. What changes for them physiologically? When someone lies, their body may react in ways they can't control. They might have a faster heart rate because of stress or excitement, or higher blood pressure because of anxiety or fear. Their pupils might dilate because they're thinking hard or feeling strong emotions. How can you improve your chances of spotting a liar? There is no perfect way to spot a liar, but you can do some things to help you. Ask open-ended questions that need more details and explanations. Compare the person's behaviour to their normal or usual state, if you know them well, and fact-check what they say. But do be aware of your own biases and expectations that may affect your judgment. For example, we tend to look for or favor information that confirms what we already think or want. And we often judge people based on our overall impression of them. These can make you miss or misinterpret some signs of lying or truthfulness. So try to be as objective and open-minded as possible. There you have it. 词汇表 spot a liar 识别说谎者，识破说谎的人 deliberately [dɪˈlɪbərətli] adv. 故意地，蓄意地，刻意地 false statement [fɔːls ˈsteɪtmənt] 虚假陈述，假话 conceal the truth [kənˈsiːl] 隐瞒真相，掩盖事实 conflicting [kənˈflɪktɪŋ] adj. 相互矛盾的，冲突的 give someone away 暴露，显露（某人的内心感受） verbal / non-verbal / physiological clues [ˈvɜːbl ˌnɒn ˈvɜːbl ˌfɪziəˈlɒdʒɪkl kluːz] 语言/非语言/生理线索 match up 相符，吻合，一致 vague [veɪɡ] adj. 模糊的，含糊的，不明确的 off-topic [ɒf ˈtɒpɪk] adj. 离题的，跑题的，与主题无关的 distancing language [ˈdɪstənsɪŋ] 疏离性语言（刻意与话题或他人保持距离的表达） defensive [dɪˈfensɪv] adj. 戒备的，防御性的 stuttering [ˈstʌtərɪŋ] n. 结巴，口吃 tense [tens] adj. （身体或肌肉）僵直的，紧绷的；紧张的 pupil [ˈpjuːpl] n. 瞳孔 dilate [daɪˈleɪt] vi. （瞳孔、血管等）扩张，扩大 open-ended question 开放式问题（无法用简单“是或否”回答的问题） fact-check [fækt tʃek] vt. 核实事实，事实核查 bias [ˈbaɪəs] n. 偏见，成见；偏好 confirm [kənˈfɜːm] vt. 证实，确认 overall impression [ˌəʊvərˈɔːl] 整体印象，总体印象 misinterpret [ˌmɪsɪnˈtɜːprɪt] vt. 误解，曲解 truthfulness [ˈtruːθflnəs] n. 诚实，真实 🪴翻译和pdf见公众号【琐简英语】，回复"1"可进入【打卡交流群】

How are influencers affecting politics? Beth Hello, this is 6 Minute English from BBC Learning English. I'm Beth. Pippa And I'm Pippa. Everywhere you look online, from gaming and fashion to music, travel and culture, you'll find social media influencers. These social media influencers do what they're famous for: influencing and creating trends. Do you follow any social media influencers, Beth? Beth Erm… I don't follow any specifically, I would say, but I do see influencers on Facebook and Instagram – things like that. Pippa Well, the most successful influencers have millions of followers and, not surprisingly, this has caught the attention of another group of people trying to get their message out to the public: politicians. Beth Politicians using the media to win elections is nothing new but, in this episode, we'll be finding out what happens when social media influencers become politicians themselves. Pippa But first, I have a question for you, Beth. The most followed Instagram account of 2025 belongs to footballer Cristiano Ronaldo, but how many followers does he have? a) 6.7 million, b) 67 million, or c) 667 million? Beth Ooh… I'm going to go down the middle: 67 million. Pippa Well, we'll find out the answer later in the programme. Around the world, politicians are realising that they can reach a lot of people through social media influencers. There have even been allegations of politicians paying for the support of influencers in places like Colombia, Argentina and Indonesia. Beth And one place where politics has become a big topic on social media is Nigeria. Pippa Nigeria is a country with a huge, young population. There are around 200 million people in total and 70% of them are under 30. Many of these young voters are turned off, meaning not interested, in traditional media, but they do follow social media influencers. Beth Adline Okere is BBC Igbo news editor in Lagos, Nigeria. She spoke with BBC World Service programme The Fifth Floor about the situation there: Adline Okere Influencers are super important to shaping the narrative of these young people. Some of them started in, you know, activism. Some of them started out with lifestyle and then branched into politics. Pippa Adline thinks influencers are super important in Nigerian politics. She uses super to mean very, extremely, or more than usual. For example, if you say you're super happy about something, you mean you're very happy about it. Beth In Nigeria, influencers are shaping the narrative of elections. If someone shapes a narrative, they have a strong influence over how something is presented or understood. Influencing things, of course, is exactly what influencers do, but now, more and more social media personalities are branching out into politics. When you branch out, you start doing something different from what you usually do, such as a new activity or job. Pippa So, what happens when influencers become politicians themselves? Here, Adline Okere explains more to Faranak Amidi, presenter of BBC World Service's The Fifth Floor: Faranak Amidi What about in Nigeria? Is there a pushback against these influencers who got involved in promoting political parties? Adline Okere Absolutely – a huge pushback! They will also go back and dig up information about these people from their personal lives and then publish them on social media. Beth In Nigeria, there was a pushback against social media influencers turned politicians. A pushback is a negative reaction or rejection of something that has happened. Pippa In fact, the public reaction was so bad, people started to dig up information about influencers who promote politicians. If you dig up information about someone, you try to find details about them. We have a similar phrase – dig up dirt on someone, which means trying to find information about someone which could damage their reputation. Beth So, social media can be a powerful tool for politicians but getting involved in politics doesn't always go well for social media influencers. OK. Pippa, isn't it time you revealed the answer to your question? Pippa Yes, I asked, "How many followers does Cristiano Ronaldo, the footballer, have?" And the answer was c) 667 million, at the time of recording. That's a lot more than I have, Beth. Beth And me... wow! Pippa OK. Let's recap the vocabulary we've learned, starting with the phrasal verb turned off, meaning uninterested. Beth When super is placed before an adjective, it means very or more than usual. Pippa Social media influencers who shape the narrative have a strong influence over how something is presented or understood. 📝 字数限制，完整文本、翻译、词汇表及pdf见公众号【琐简英语】，回复1可加入【打卡交流群】

How to survive the winter blues It's the middle of winter, and the prospect of warm sunny days is a long way off. For some of us, it's the most depressing time of year, where daylight is limited and the weather is often miserable – this is when the winter blues set in. So what can be done to lift our spirits? The shorter days and longer nights can make us feel down, and that can cause us to eat more and exercise less. Some fear loneliness and isolation during the long dark months. Those people who suffer this seasonal mood swing more seriously are described as having seasonal affective disorder – or SAD for short. It's a type of depression with a seasonal pattern caused by a lack of light and is thought to affect the part of the brain that rules sleep, appetite, mood and activity levels. Jenny Scott-Thompson is one person who was diagnosed with SAD. She told the BBC: "I struggled with periods of exhaustion and misery that seemed out of proportion to what was going on in my life." She was prescribed light therapy, which involved sitting in front of a light box. As well as going outside during daylight hours, this is believed to help anyone who is affected by the winter gloom. Although having more light is an obvious cure, antidepressants can help those with more severe depression by artificially elevating the amount of serotonin in the brain. But this isn't suitable for everyone, and many of us can try to just alter our mindset. Clinical psychologist Laura Keyes says, "it can be helpful to think about how to adapt your eating and exercise patterns to the change of season, just as this happens in nature with plants and animals adapting." It might sound easier said than done, but accepting winter and thinking positively may energise us. Writing for the BBC Social website, Esther De La Ford asks "What if we explored what this phase of winter has to offer us, instead of grieving those things that it is taking away?" She suggests we use this time for rest, reflection, slowing down, stillness and renewal. Maybe this might stop us longing for summer? 词汇表 prospect [ˈprɒspekt] n. 前景，展望，期望的事物 depressing [dɪˈpresɪŋ] adj. 令人沮丧的，使人消沉的 winter blues [bluːz] n. 冬季忧郁，冬季忧郁症 set in （不好的事物）开始，到来，袭来 lift one's spirits 提振精神，鼓舞士气 isolation [ˌaɪsəˈleɪʃn] n. 孤立，隔绝，隔离 mood swing [muːd swɪŋ] 情绪波动 seasonal affective disorder (SAD) [ˈsiːzənl əˈfektɪv dɪsˈɔːdə(r)] 季节性情感障碍（指冬季时因日照缩短而表现出的抑郁） be diagnosed with [dʌɪəɡˈnəʊzd] 被诊断出患有 prescribe [prɪˈskraɪb] vt. 开（药、处方），嘱咐（疗法），建议 light therapy 光照疗法，光疗（利用光线来治疗某些医学或精神疾病的疗法） light box 光疗灯箱（用于治疗冬季缺乏光线引起的情绪低落） gloom [ɡluːm] n. 阴郁，忧郁，昏暗 antidepressant [ˌæntidɪˈpresənt] n. 抗抑郁药 elevate [ˈelɪveɪt] vt. 提高，提升 serotonin [ˌserəˈtəʊnɪn] n. 血清素（与情绪调节相关的神经递质） alter one's mindset [ˈɔːltə] 调整心态，改变思维模式 easier said than done 说来容易做来难 energise [ˈenədʒaɪz] vt. 使充满活力，使精力充沛 grieve [ɡriːv] vi. 感到悲痛，哀叹，惋惜 stillness [ˈstɪlnəs] n. 沉静，静止，寂静 renewal [rɪˈnjuːəl] n. 恢复，更新，重生 📖 翻译、pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

The Oxford word of the year for 2025 is 'rage bait' Host: After analysing 25 billion words, Oxford University Press has picked the one it thinks best defines 2025. Noor Nanji reports on the word of the year. Noor Nanji: Do you find yourself getting increasingly irate while scrolling through your social media feed? If so, you may be falling victim to rage bait. According to the Oxford University Press, this is defined as online content deliberately designed to elicit anger or outrage by being frustrating, provocative or offensive. Such content is typically posted in order to increase traffic to websites or social media accounts. The other shortlisted words were aura farming and biohack. The annual list is intended to reflect some of the moods and conversations that have shaped the last year. The shortlisted words were put to a public vote, the results of which helped to guide the final decision taken by OUP's language experts. 词汇表 irate [aɪˈreɪt] adj. 生气的，发怒的 scroll through [skrəʊl] 滚动浏览，刷（屏幕） feed [fiːd] n. （社交媒体等的）动态，推送，信息流 fall victim to [ˈvɪktɪm] 成为…的受害者，落入…的圈套 rage bait [reɪdʒ beɪt] n. 愤怒诱饵，引战内容（故意引发他人愤怒以获得流量的网络内容） deliberately [dɪˈlɪbərətli] adv. 故意地，蓄意地 elicit [ɪˈlɪsɪt] vt. 引发，探出，诱出（信息或反应） outrage [ˈaʊtreɪdʒ] n. 愤慨，愤怒，义愤 provocative [prəˈvɒkətɪv] adj. 挑衅的，煽动性的，使人生气的 traffic [ˈtræfɪk] n. （网络）流量，访问量 shortlisted [ˈʃɔːtlɪstɪd] adj. 入围的，入选的，列入候选名单的 aura farming [ˈɔːrə] n. 人设经营，光环培养（指通过刻意展示积极形象以塑造良好个人声誉的行为） biohack [ˈbaɪəʊhæk] n. 生物黑客（通过技术手段干预或优化自身生物机能的行为） be intended to [ɪnˈtendɪd] 旨在，目的是，是为了 OUP abbr. 牛津大学出版社（Oxford University Press） 🌟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 does loneliness do to our brains? Not everyone has the same relationship with social contact. Introverts, for example, recharge by spending time alone. Meanwhile, extroverts get their energy from being around other people. But here's the thing. Being introverted or enjoying solitude isn't the same as being lonely. Loneliness can actually become painful and even harmful when it drags on for too long. What happens when loneliness becomes chronic, then? It often leads to a drop in motivation and mood. You feel less active and engaged, which can take a toll on both your body and mind, not to mention your social life. And it turns out loneliness might also affect how our brains work. A study published in BMC Public Health in 2025 followed 172 people aged 25 to 65 over a period of two years. Researchers tested their cognitive abilities through phone-based games. They found that people who weren't chronically lonely improved over time, while those who were stuck in loneliness didn't make much progress at all. Other studies also show that long-term loneliness increases the risk of depression, anxiety, and even burnout. But that's not all. Loneliness can actually change your brain. Going back to 2020, researchers at McGill University in Canada analysed MRI scans and genetic data from 40,000 people. They compared participants who said they often felt lonely with those who didn't, and the results were striking. How does that work then? The lonely group showed differences in what's known as the default mode network. That's the set of brain regions that lights up when your mind wanders, when you're remembering, planning, or daydreaming. We talked about the default mode network in a recent episode of Do You Really Know? , which explained why it's important for us to allow ourselves to get bored from time to time. In lonely people, this network showed stronger connections and even more grey matter. The scientists also noticed changes in the fornix, which is a bundle of nerve fibers linking the hippocampus to that same default network. Surprisingly, in lonely people, the fornix seem to be better preserved. In other words, loneliness might actually boost imagination. When we lack real social contact, the brain tries to fill the gap. Nathan Sprang was the lead author of the McGill University study, and in its media release he went on record saying, in the absence of desired social experiences, lonely individuals may be biased towards internally directed thoughts, such as reminiscing or imagining social experiences. There you have it. 词汇表 introvert [ˈɪntrəvɜːt] n. 内向的人，性格内向者 recharge [riːˈtʃɑːdʒ] vt. 恢复精力，补充体力，充电 extrovert [ˈekstrəvɜːt] n. 外向的人，性格外向者 introverted [ˈɪntrəvɜːtɪd] adj. 内向的，性格内向的 solitude [ˈsɒlɪtjuːd] n. 独处，独居；孤独 drag on 持续，延长，拖延 chronic [ˈkrɒnɪk] adj. 长期的，慢性的 take a toll on [təʊl] 对…造成损害，产生负面影响 cognitive ability [ˈkɒɡnɪtɪv] 认知能力 be stuck in 陷入，被困于 burnout [ˈbɜːnaʊt] n. 倦怠，精疲力竭 MRI scan [skæn] 核磁共振扫描 genetic [dʒəˈnetɪk] adj. 基因的，遗传的 striking [ˈstraɪkɪŋ] adj. 惊人的，引人注目的 default mode network [dɪˈfɔːlt məʊd ˈnetwɜːk] 默认模式网络（指大脑在静息状态下，即没有进行特定任务时活跃的一组脑区） brain region [ˈriːdʒən] 大脑区域，脑区 light up 被激活，变得活跃 mind wanders [ˈwɒndəz] 思绪飘散，走神 grey matter 灰质（大脑负责信息处理的关键部位）；脑力，智力 fornix [ˈfɔːnɪks] n. 穹窿（连接海马结构和其他脑区的神经纤维） a bundle of [ˈbʌndl] 一束，一捆，一大堆 nerve fiber [nɜːv ˈfaɪbə(r)] 神经纤维（负责传导神经冲动） hippocampus [ˌhɪpəˈkæmpəs] n. 海马体（与记忆储存转化有关） fill the gap [ɡæp] 填补空白，弥补不足 go on record 公开表明，公开发表（观点等） desired [dɪˈzaɪəd] adj. 渴望的，期望的，想得到的 be biased towards [ˈbaɪəst] 倾向于，偏向于 internally directed thoughts [ɪnˈtɜːnəli] 内向性思考，内倾性思维 reminisce [ˌremɪˈnɪs] vi. 回忆，追忆往事 🪴翻译和pdf见公众号【琐简英语】，回复"1"可进入【打卡交流群】

The secret to a happy winter Imagine this scene: it's blowing a gale outside, you're snuggled up on the sofa under a warm duvet, chatting and reminiscing with your closest friends. That content, snug feeling has a name in Danish – 'hygge'. And, as Denmark won the title of 'happiest country in the world', the rest of the world is becoming more and more interested in finding ways to embrace this concept. 'Hygge' - originally from a Norwegian word meaning 'wellbeing' - doesn't have an exact equivalent in English. It's often translated as cosiness, or as blogger Anna West told the BBC, "cosiness of the soul." But, as translator ToveMaren Stakkestad explains: "Hygge was never meant to be translated. It was meant to be felt." Essentially, Hygge involves creating a warm, cosy atmosphere and enjoying it with your loved ones. Danish winters are long and dark and so achieving 'hygge' is particularly relevant during this season. A typical 'hygge' activity during winter could be, enjoying delicious homemade food and light-hearted conversation with friends – preferably in the warm glow of candlelight; or maybe sipping a glass of mulled wine in the hot tub after a day spent skiing. However, Hygge isn't only confined to the bleak winter months – it can also describe that warm, fuzzy feeling you get after a walk through a forest with friends on summer's day or a family barbecue in the park. The concept of 'hygge' is currently taking the world by storm with more and more people becoming obsessed with achieving a state of wellbeing. Articles, books and stocking fillers, full of tips on how to achieve hygge, are hitting the market. Although, some believe this has become a marketing and advertising ploy, the benefits of staying happy cannot be underestimated. So, as the winter nights draw in, instead of hibernating, get into your favourite onesie, bake some cookies and curl up by a roaring fire with a good book. And if you can do this with friends and family, even better - hygge is meant to be shared. 词汇表 blow a gale [ɡeɪl] 狂风大作，刮大风 be snuggled up [ˈsnʌɡld] 舒适地蜷缩着，依偎着 duvet [ˈdjuːveɪ] n. 羽绒被，被褥 reminisce [ˌremɪˈnɪs] vi. 回忆往事，叙旧 content [kənˈtent] adj. 心满意足的，惬意的 snug [snʌɡ] adj. 温暖舒适的；贴身的 Danish [ˈdeɪnɪʃ] n. 丹麦语；adj. 丹麦的 hygge [ˈhʊɡə] n. 丹麦文化核心概念，强调在简单中寻找幸福与美好，营造一种温暖舒适，温馨惬意的氛围，比如在冬日与家人朋友围坐在壁炉旁、喝着热饮聊天。 Denmark [ˈdenmɑːk] n. 丹麦（北欧国家） Norwegian [nɔːˈwiːdʒən] n. 挪威语；adj. 挪威的 wellbeing [ˈwelbiːɪŋ] n. 幸福，安乐，身心健康 equivalent [ɪˈkwɪvələnt] n. 对应物，等同物 cosiness [ˈkəʊzinəs] n. 温暖舒适，惬意，温馨 blogger [ˈblɒɡə(r)] n. 博主，博客作者 cosy [ˈkəʊzi] adj. 温暖舒适的，惬意的，温馨的 relevant [ˈreləvənt] adj. 有价值的，有重要意义的 homemade food [ˌhəʊmˈmeɪd] 家常菜，自制食物 light-hearted [ˌlaɪt ˈhɑːtɪd] adj. 轻松愉快的，无忧无虑的 preferably [ˈprefrəblɪ] adv. 可以的话，更可取地，最好是 warm glow of candlelight [ˈkændllaɪt] 温暖的烛光 sip [sɪp] vt. & vi. 小口喝，抿 mulled wine [mʌld waɪn] 热红酒（加香料加热的葡萄酒） hot tub [ʌb] n. 热水浴缸，按摩浴缸 be confined to [kənˈfaɪnd] 局限于，被限制在 bleak [bliːk] adj. 寒冷刺骨的，阴冷的 fuzzy [ˈfʌzi] adj. 温暖的，舒适的；毛茸茸的 take the world by storm 席卷全球，在全球掀起热潮 be obsessed with [əbˈsesed] 痴迷于，着迷于 stocking filler [ˈstɒkɪŋ fɪlə(r)] n. （塞进圣诞袜的）圣诞小礼品 ploy [plɔɪ] n. 策略，手段，花招 underestimate [ˌʌndərˈestɪmeɪt] vt. 低估，看轻，小看 draw in（夜晚）渐长，（天黑得）渐早；（白昼）渐短 hibernate [ˈhaɪbəneɪt] vi. 冬眠；（人）蛰居，闭门不出 onesie [ˈwʌnzi] n. 连体睡衣，连体衣 curl up [kɜːl] 蜷缩，窝着 roaring fire [ˈrɔːrɪŋ] 熊熊燃烧的火，烧得正旺的火 📖 翻译、pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

Why is it so hard to forgive? It can be so hard to forgive because – so often – we simply are in the right and the scale of the folly, thoughtlessness and meanness of others seems utterly beyond our own measure. But there are two inviolable ideas which should nevertheless, in the face of the grossest behaviour, be kept in mind to increase our chances of being able to forgive. Firstly, we must remember how the other person got there, to this place of idiocy and cruelty. Every irritating fault in another person has a long history behind it. They have become like this because of flaws in their development, which they did not choose for themselves. They were shaped by troubles – troubles which we cannot see but which we know must exist. The arrogant person was trapped, at some key point in their personal evolution, in an environment where being modest and reasonable seemed to guarantee they'd be trampled on. The hyper-critical individual has lived too much, as their personality was growing, around people who couldn't take a gentle hint – so they came to rely on blunt assertions. The frustratingly timid, mousy person was, at some stage, terrified; the show-off learned their irritating manner around people who were hard to please. Behind every failing – behind everything that's wrong and infuriating about those we meet – is a decisive trauma encountered before someone could cope with it properly. They are maddening but they got to be this way without meaning to. To forgive is to understand the origins of evil and cruelty. Secondly, and very strangely, there are difficult things about you, too. Of course, not in this area. Not in any area remotely connected to the sort of lapses that tend to destroy your faith in humanity. But in some areas, quiet areas that you forget about as soon as you've travelled through them, you, too, are a deeply imperfect and questionable individual. Gently, you have – in your own way – betrayed. Nicely, you have been a coward. Modestly, you have forgotten your privileges. Unthinkingly, you have added salt to the wounds of others. We don't need to know anything about you to know this as a certainty. We must forgive because – not right now, not over this, but one day, over something – we will need to be forgiven. 词汇表 folly [ˈfɒli] n. 愚蠢，荒唐事 thoughtlessness [ˈθɔːtləsnəs] n. 轻率，粗心，考虑不周 meanness [ˈmiːnnəs] n. 刻薄，卑鄙，吝啬 utterly [ˈʌtəli] adv. 完全地，彻底地 inviolable [ɪnˈvaɪələbl] adj. 不容置疑的，不可侵犯的，不可违背的 gross [ɡrəʊs] adj. 恶劣的，严重的，极端的 idiocy [ˈɪdiəsi] n. 愚蠢，白痴，愚蠢行为 cruelty [ˈkruːəlti] n. 残忍，残酷 irritating [ˈɪrɪteɪtɪŋ] adj. 令人厌烦的，使人恼火的 flaw [flɔː] n. 缺陷，缺点，瑕疵 arrogant [ˈærəɡənt] adj. 傲慢的，自大的 trample on [ˈtræmpl] 践踏，蹂躏，伤害 hyper-critical [ˌhaɪpəˈkrɪtɪkl] adj. 过度挑剔的，吹毛求疵的 blunt assertions [blʌnt əˈsɜːʃnz] 直率的断言，直言不讳的论断 timid [ˈtɪmɪd] adj. 胆小的，羞怯的 mousy [ˈmaʊsi] adj. 胆小的，畏缩的 failing [ˈfeɪlɪŋ] n. 缺点，弱点，过失 infuriating [ɪnˈfjʊərieɪtɪŋ] adj. 令人愤怒的，激怒人的 trauma [ˈtrɔːmə] n. 创伤，痛苦经历 maddening [ˈmædənɪŋ] adj. 令人发狂的，使人恼火的 lapse [læps] n. 过失，失误，差错 questionable [ˈkwestʃənəbl] adj. 值得质疑的，有问题的，靠不住的 betray [bɪˈtreɪ] vt. 背叛，出卖，辜负 coward [ˈkaʊəd] n. 懦夫，胆小鬼 unthinkingly [ʌnˈθɪŋkɪŋli] adv. 不经意地，不假思索地，轻率地 add salt to the wounds 在伤口上撒盐，雪上加霜，火上浇油 🏫翻译，视频和pdf见公众号【琐简英语】，回复"1"可进入【打卡交流群】

Is moaning good for mental health? It is a common stereotype that the Brits love to moan, with the weather and Brexit being among the most common causes of grumbling around the country. It's not always pleasant being around someone who's complaining, but there is something deeply authentic about it. What's more, moaning can provide a form of relief and allow people to express their dissatisfaction, frustration or bad mood. Sometimes it just feels good to vent, doesn't it? That's right, venting allows you to release pent-up emotions, which may relate to something that's been bothering you for a while. When we vent, we express our thoughts and feelings, which can help us to feel heard, especially if someone listens to us and shows empathy. It can also help us feel like we're taking back control of a situation. What other kinds of moaning are there? Instrumental complaining is probably the most productive variation. It's the kind of complaint that seeks to find a solution to a specific problem. To take a concrete example, imagine a work colleague who's always complaining about how messy the office is and then actually contributes to making it tidier. It goes to show that how we complain is an important factor in whether or not our mental health benefits. If we complain about a situation, but don't make any attempt to change it, or complain about something we can't control anyway, we're just going to accumulate a lot of frustration and helplessness. Our mood, self-esteem and general mental health will inevitably be affected. So if you do need to have a moan, try to do it in an effective, constructive way. Do you have any tips on how to do that? The most important thing is to become conscious of how you tend to complain. In particular, if it's a habit of complaining about anything and everything in an unfounded way, then try asking yourself what you want to achieve and coming up with solutions to do so. That way you put yourself in a constructive change. At the same time, try to stop focusing on things you can't change that are beyond your control. It's also helpful surrounding yourself with enthusiastic and active people, who tend to have a positive impact on our mood and help us break out of a negative spiral. That doesn't mean you shouldn't still moan or grumble from time to time, because complaining is part of how we communicate. It can also be a way of creating connections with strangers. We've all started chatting with someone about a source of shared dissatisfaction, like when the bus is late, or there's a long queue to pay at the supermarket. And never complaining at all may actually be dangerous for your health. A study conducted by psychology researchers at the University of Jena in Germany showed that people who contain their negative emotions see their heart rate increase, which in the long run also increases the risk of high blood pressure and heart problems. There you have it. 词汇表 stereotype [ˈsteriətaɪp] n. 刻板印象，固有看法，成见 Brit [brɪt] n. 英国人（非正式） moan [məʊn] vi. 抱怨，发牢骚；呻吟 Brexit [ˈbreksɪt] n. 英国脱欧（Britain + exit 的合成词） grumble [ˈɡrʌmbl] vi. 嘟囔，发牢骚，抱怨 dissatisfaction [ˌdɪsˌsætɪsˈfækʃn] n. 不满，不悦 vent [vent] vt. 发泄，吐露（情绪等） pent-up emotions [ˌpent ʌp ɪˈməʊʃnz] 积压的情绪，压抑的情感 empathy [ˈempəθi] n. 共情，同理心 instrumental complaining [ˌɪnstrəˈmentl kəmˈpleɪnɪŋ] 工具性抱怨（以解决问题为目的的抱怨） variation [ˌveəriˈeɪʃn] n. 变体，种类 concrete [ˈkɒŋkriːt] adj. 具体的，实在的 messy [ˈmesi] adj. 凌乱的，脏乱的 self-esteem [ˌself ɪˈstiːm] n. 自尊，自尊心 constructive [kənˈstrʌktɪv] adj. 建设性的，有益的 unfounded [ʌnˈfaʊndɪd] adj. 无根据的，没有理由的 break out of 逃脱，突破，摆脱 negative spiral [ˈspaɪrəl] 负面循环（情绪、状态持续恶化的过程） contain [kənˈteɪn] vt. 压抑，抑制，克制（情绪） high blood pressure 高血压 🪴翻译和pdf见公众号【琐简英语】，回复"1"可进入【打卡交流群】

Do we give weight too much weight? Take your height in metres, square it, then divide it by your weight in kilograms. That's how you calculate your body mass index, or BMI. If it's between 18 and 25, your weight is healthy. If it's over, it isn't. So far, so simple. BMI has become a popular metric for people to check their health. On a population level, data backs this up. People with a high BMI are statistically more likely to develop conditions such as hypertension, diabetes, arthritis, and some types of cancer along with other health problems. Checking BMI could be a way for people to easily assess their health and decide if they need to make any lifestyle changes. However, BMI does not give the full picture. It's known that it's less accurate for some groups of people, such as children, the elderly or athletes. The measure was devised in the 19th Century by a Belgian mathematician, and this may be why the figures are more accurate for Europeans than other ethnicities. There are also several important factors that it doesn't measure. Someone who is very active may have significant weight from muscle. BMI doesn't differentiate between this or the visceral fat that is linked with negative health outcomes. It doesn't account for the range of nutrients or the level of cholesterol in someone's diet. What this means is that people can have a high BMI and be relatively healthy, while others may have a low BMI but be unhealthy. The simplicity of BMI is attractive, it's also very visible and fits with society's perception of the importance of weight. However, dependence on it as an indication of health can cause stigma. People can feel judged because of their weight. This sometimes leads people to avoid going to the doctors if they know they're likely to be questioned on it. While BMI may be a useful measure, experts remind us that it should always be considered alongside other measures, such as blood pressure, blood sugar level, cholesterol level and others. 词汇表 square [skweə(r)] v. 使成平方，使成正方形 body mass index [mæs ˈɪndeks] n. 身体质量指数，体重指数，体质指数（BMI） metric [ˈmetrɪk] n. 指标，衡量标准 back something up 证明，证实，支持 statistically [stəˈtɪstɪkli] adv. 从统计上看，统计地 hypertension [ˌhaɪpəˈtenʃn] n. 高血压 diabetes [ˌdaɪəˈbiːtiːz] n. 糖尿病 arthritis [ɑːˈθraɪtɪs] n. 关节炎 give the full picture 全面反映情况，展现全貌 devise [dɪˈvaɪz] vt. 设计，发明，想出 Belgian [ˈbeldʒən] adj. 比利时的；n. 比利时人 mathematician [ˌmæθəməˈtɪʃn] n. 数学家 ethnicity [eθˈnɪsəti] n. 种族，民族，种族群体 differentiate [ˌdɪfəˈrenʃieɪt] vt. 区分，辨别 visceral fat [ˈvɪsərəl] 内脏脂肪 account for 考虑，解释，说明 nutrient [ˈnjuːtriənt] n. 营养物，营养素 cholesterol [kəˈlestərɒl] n. 胆固醇 visible [ˈvɪzəbl] adj. 显而易见的，明显的 indication [ˌɪndɪˈkeɪʃn] n. 指标，标志物，迹象 stigma [ˈstɪɡmə] n. 污名，偏见，歧视 blood pressure 血压 blood sugar level 血糖水平 📖 翻译、pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

Do you have good dining etiquette? Phil Hello, this is 6 Minute English from BBC Learning English. I'm Phil. Pippa And I'm Pippa. In this episode, we're discussing etiquette – the rules about what makes polite behaviour – and in particular the dos and don'ts about what you should and shouldn't do when eating. So, Phil, what's the worst thing someone can do while eating, in your opinion? Phil For me, it's being very noisy when you do it. I can't stand it. Pippa Mmm. OK. I don't have too many rules about eating, but I was always told growing up that you shouldn't have your elbows on the table and I never really understood why, but I always remember that one. So, we'll be hearing more about mealtime manners from some college students and an expert on British etiquette. Phil But first, I have a question for you, Pippa. Ideas about polite behaviour change a lot from country to country, so when BBC programme The Food Chain asked listeners from around the world about eating manners in their country, what do you think was the most common complaint? Was it: a) people eating with their hands, b) people eating noisily, or c) people burping at the table? Pippa Hmm. I don't think it's people eating with their hands, because lots of people around the world do that as, kind of, their normal way of eating, but maybe it's b) people eating noisily, I think. Like you mentioned, Phil, that's quite annoying. Phil Well, we'll find out the answer later in the programme. The Food Chain also interviewed students at London's City of Westminster College about family dinnertimes. Samuel is 19 and from Sierra Leone, and Aya is 18 and British but her family are from Iraq. Let's listen as they chat with BBC World Service's The Food Chain: Samuel Yeah, I would say first impressions really do matter because it also is really important how you portray yourself – how you present yourself to the person. Aya What I don't want to see is any loud chewing, or with your mouth open, please and thank you! I would like to see though eye contact, having a conversation, using your cutlery. Sometimes – and I know this could be, like, picky for everyone else – but having a tissue or napkin on your lap just in case you spill anything. Phil The students think etiquette is important. Samuel says it's about making a good first impression. Your first impression is the opinion you form about someone when you meet them for the first time. Pippa For Aya, eating with your mouth open is definitely rude. She also thinks people should use a napkin, although that could be seen as picky. Picky here means being too strict about the rules. Phil For this group of students, showing respect and appreciation for the meal is very important, and this idea is common across most, if not all, cultures throughout history. Pippa So, imagine a scene from a TV show like Game of Thrones: two enemy forces have stopped fighting, made peace and now gather for a meal. The leaders clink glasses, meaning they lift up and touch drinks, and make a toast – they hold up a glass of alcohol and drink it to show respect. Phil Now, keep that image in mind because we're going to hear British etiquette coach Rupert Wesson explaining why people clink glasses. Here he is, talking to Ruth Alexander, presenter of BBC World Service programme The Food Chain: Rupert Wesson Perhaps the simplest example is, "Why do we clink glasses when we have a toast?" If you clink glasses, you're slopping a bit of your drink into his cup and he's slopping a bit of drink into your cup. And therefore, by having that toast you are showing: "Look I trust you. You trust me." And that's why we do it. Ruth Alexander If you've poisoned my drink that's now slopped into your cup, you won't drink it. Rupert Wesson Correct. Ruth Alexander Hats at the table – we're hearing from BBC World Service listeners that that is a no-no. Is that right? Rupert It's not something I would do. In fact, I would not be wearing a hat inside anyway. Pippa So, Phil, when we clink glasses in a toast, some of my drink might spill into your glass and some of your drink might spill into mine. Historically, this mixing of drinks was a way of proving the drinks were not poisoned. Phil Ruth also asks about wearing hats at the table and Rupert calls this a no-no. A no-no is an informal phrase for something that is considered socially unacceptable. Pippa Etiquette varies a lot over time and culture, but the essential point is always to show appreciation by doing some things and avoiding others. And speaking of things to avoid, what was the answer to your question, Phil? 📝字数限制，完整文本，词汇表、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 stay focused When you were at school, were you ever told to stop daydreaming and concentrate? It was easy for your mind to wander if you weren't interested in what you were learning or if you had better things to think about. Staying focused can still be a challenge in adult life, but understanding how to do it, and knowing what is distracting you, can help. Scientists have looked at what makes us procrastinate and found a number of ways to help us stay in the zone. One of the most obvious things is eliminating noise. Research by Science Focus magazine found silence is best for concentration, or a gentle background hum and coffee shop noise is great! It also found turning off notifications on your phone, or switching it off altogether, removes a major distraction and helps us focus on the task at hand. Another possible cure for a short attention span is brain training. Psychologists and neuroscientists are increasingly interested in our ability to knuckle down and have looked at what we can change inside our head to make us concentrate. An article for BBC Future by Caroline Williams says that 'Attention Researcher Nilli Lavie of University College London has found that making a task more visually demanding… takes up more processing power and leaves the brain nothing left to process distractions.' So, keeping your mind busy might be the answer. There are more practical tips to keeping your mind focused. These include making a list or timetable of the tasks you have to do, finding a workspace where you're not tempted to do other things, or chewing some gum! It's possible the movement in your mouth occupies parts of the brain that might otherwise get distracted. But according to Science Focus magazine, distraction isn't all bad. 'If we were always so focused that we never got distracted, we'd miss potential changes, such as threats, in our environment. Distraction is vital for survival.' 词汇表 daydream [ˈdeɪdriːm] vi. 做白日梦，空想 mind to wander [ˈwɒndə(r)] 思绪飘走，走神，心不在焉 procrastinate [prəˈkræstɪneɪt] vi. 拖延，耽搁 stay in the zone [zəʊn] 保持专注，处于最佳状态 eliminate [ɪˈlɪmɪneɪt] vt. 消除，除去 background hum [hʌm] 背景嗡嗡声，背景噪音 notification [ˌnəʊtɪfɪˈkeɪʃn] n. 通知，通告 switch off [swɪtʃ] 关掉，关闭，切断（电源） task at hand 手头的任务，当前的工作 short attention span [spæn] 注意力持续时间短，注意力短缺 neuroscientist [ˌnjʊərəʊˈsaɪəntɪst] 神经科学家 knuckle down [ˈnʌkl] 开始认真工作或学习，埋头苦干 visually demanding [ˈvɪʒuəli dɪˈmɑːndɪŋ] 视觉上有挑战性的，视觉要求高的，费眼的 take up 占据（时间、空间、精力等） processing power [ˈprəʊsesɪŋ] 处理能力，运算能力 timetable [ˈtaɪmteɪbl] n. 时间表，日程表 be tempted to [ˈtemptɪd] 想要做，受诱惑去做 chew gum [tʃuː ɡʌm] 嚼口香糖 get distracted [dɪˈstræktɪd] 分心，分散注意力 📖 翻译、pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

Cambridge Dictionary names 'parasocial' as its Word of the Year for 2025 Host: Now, do you ever feel like you know a celebrity you follow online, even though you've never met them in real life? Could you see yourself as their friend or think that you'd get on really well together if you were ever to meet? Well, if so, you're not alone. It's called a parasocial relationship. And now one of the UK's major dictionaries has named it as their word of the year for 2025. Cambridge Dictionary's Daniel Hutchinson told us how they go about choosing that word. Daniel Hutchinson: We're looking at trends sort of throughout the year. So we analyse a lot of data. Our lexicographers who work on the dictionary also have an extensive reading programme. But we're also looking for a crucial factor, which is staying power. So obviously, words come and go, trends come and go. But we're looking for something that has really made an impact in the sort of cultural zeitgeist, if you like. Essentially, what parasocial means is it describes a one-sided connection that people have with a famous person. So a good example would be someone like Taylor Swift, or possibly these days even an AI chatbot. So it's someone they're unlikely to ever meet. But we kind of think of as our friends. And this is all made possible by current digital technology. Host: Well, Dr. Veronica Lamarche, a senior lecturer in psychology at the University of Essex, has researched the phenomenon and its history. Veronica Lamarche: Parasocial relationships are something that researchers have been aware of for decades. The term actually goes back to the 1960s. And originally, it wouldn't have been these digital relationships, but it would have been the types of relationships you would have had with the Beatles or the royal family or any kind of one-sided famous person. It could also be with fictional characters. So it's not something that has to do with that unrequited love or obsession. It's a natural psychological connection we form with these other people in the world around us that we admire and feel connected to. The interesting thing in our own research is that people actually feel that these influencers, these famous people, are capable of fulfilling our emotional needs to a certain extent. And if you think about it, if you're lonely in the middle of the night, you want some comfort, you want some connection, you can turn on these influencers and they can make you feel validated, seen, understood, a bit less lonely. So there's certainly a healthy component to it. In our own research, we found that 75% of people actually form some form of parasocial relationship, either with an online social influencer, with a movie character, celebrity. But there can be just like any type of relationship, unhealthy components to it. And I think sometimes this breakdown of boundaries, because we forget that these are real people when we're talking about influencers and celebrities, and we're used to them being on demand for us. We sometimes expect things from them at all times. 词汇表 celebrity [səˈlebrəti] n. 名人，名流，明星 parasocial [ˌpærəˈsəʊʃl] adj. 准社交的，准社会的，拟社会的，单向的 parasocial relationship [ˌpærəˈsəʊʃl] 准社会关系，拟社会关系（与未实际接触者形成的单向情感联结，如名人，网红，AI，虚拟角色等） trend [trend] n. 趋势，潮流，热门话题 lexicographer [ˌleksɪˈkɒɡrəfə(r)] n. 词典编纂者 reading programme [ˈprəʊɡræm] 阅读计划，阅读方案 staying power 持久性，持久力；耐力 come and go 来来去去，变化不断，转瞬即逝 zeitgeist [ˈzaɪtɡaɪst] n. 时代精神，时代潮流 one-sided connection [ˌwʌn ˈsaɪdɪd] 单向的情感连接，单方面的联结 senior lecturer [ˈsiːniə(r) ˈlektʃərə(r)] 高级讲师，资深讲师 fictional character [ˈfɪkʃənl] 虚构角色，虚构人物 unrequited love [ˌʌnrɪˈkwaɪtɪd] 单相思，单恋，暗恋，未被回应的爱 obsession [əbˈseʃn] n. 痴迷，迷恋 feel connected to [kəˈnektɪd] 感到联结，感到联系紧密 influencer [ˈɪnfluənsə(r)] n. 网红，有影响力的人 validate [ˈvælɪdeɪt] vt. 认可，证实…有价值 breakdown of boundaries [ˈbreɪkdaʊn] 边界感的模糊，界限的打破 be on demand 随叫随到，按需服务 🌟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】

Can we boost the immune system? Georgie Hello, this is 6 Minute English from BBC Learning English. I'm Georgie. Neil And I'm Neil. In this programme we're talking about the immune system, which is the body's natural defence against getting ill. Now, Georgie, is there anything you do to boost your immune system? Georgie Yes. I try to eat lots of oranges, which apparently have lots of vitamin C, and there are lots of things people do to try to improve their immune system, and stay healthier, like eating certain foods, taking vitamins, or even activities like swimming in cold water. We'll find out how useful some of these techniques are in today's programme. Neil But first, Georgie, a question. We all know the common cold – now, that's the illness that makes you cough and sneeze, have a sore throat and headache. But how many colds does the average adult get in the UK each year? Is it: a) 2-3? b) 4-5? Or c) 7-8? Georgie Eight would be a lot. I'm going to go with a) 2-3 colds a year. Neil Well, we'll find out at the end of the programme if you're right. Now, many people can become ill over the winter with diseases like colds, flu and Covid-19. Host of BBC Radio 4 programme Inside Health, James Gallagher, gathered some experts to talk about immune systems, and he started off by asking whether they'd had more illnesses than usual this winter. James Gallagher Hello! [Hi.] Right, how has everyone been this winter? Because I've had a rotten one and I have felt constantly ill since about November. John? John Tregoning I have not had anything yet, touch wood. James Gallagher OK, let's see what I can infect you with by the end of the show. Margaret? Margaret McCartney I was pretty unwell in September. I had what I presume to be Covid. But I've been alright since, mild snuffles aside. James Gallagher Eleanor, I really need someone to back me up. Eleanor Riley No, sorry, I've been absolutely 100% tickety-boo. Georgie Unlike James, Professor John Tregoning hasn't been ill. John uses the expression touch wood, which is an informal phrase said in order to avoid bad luck. Neil Doctor Margaret McCartney was unwell in September but has only had a few snuffles since. Snuffles is an informal word used to describe minor illnesses that affect your nose. We can also say sniffles. Georgie Host James is surprised that nobody has been ill, and says to Professor Eleanor Riley 'back me up'. If you ask someone to back you up, you are asking for them to say something which supports your opinion. Neil But Eleanor has had a healthy winter too. She's been tickety-boo, which is an informal phrase meaning everything's fine or in good order. Georgie Throughout the winter, many people try different techniques, like taking supplements or eating certain foods to boost their immune system, to improve their body's natural defences against disease. Host of BBC Radio 4's Inside Health James Gallagher asks doctor Margaret McCartney whether some of these products are successful. James Gallagher OK, quick-fire round, Margaret. Echinacea? Margaret McCartney No. James Gallagher Turmeric? Margaret McCartney No. James Gallagher Ginger shots? Margaret McCartney No. James Gallagher This is a very, very good quiz! What about the stuff you squirt up your nose when you're at the beginning of an infection? Margaret McCartney Interesting, but not any better than normal saline spray – just salt water. Neil In fact, according to Margaret, there isn't enough evidence that many popular health products can actually change the way your immune system works. Georgie Another popular health trend in the UK is cold water swimming. People who swim in cold water say it's good for their mental health, and they also believe it makes them less likely to get ill during the winter months. Neil But scientists aren't sure about the benefits of cold water swimming for the immune system yet, as Professor John Tregoning explains to BBC Radio 4's Inside Health. John Tregoning The social element actually is really important. It probably is beneficial to do. You reduce stress and cortisol dampens the immune system, so actually if you're stressed then maybe you are more prone to infection. And that may be why that benefit of being with people, nice people that you like in nice places, is helping. But I don't think it's unique to cold water swimming. I think you could probably get it from dancing or singing or going for a run. Georgie John says that cortisol, a chemical associated with stress, dampens the immune system. Here, dampens means makes weaker. We also have a common expression 'dampen someone's spirits' which means to make them less enthusiastic about something. Neil John says that there is evidence that people who are stressed are more prone to infection. If you're more prone to something, it's more likely to happen to you. 📝 字数限制，完整文本、词汇表、翻译及pdf见公众号【琐简英语】，回复1可加入【打卡交流群】

Is your lunch costing the earth? A lunch break – it's an important and often necessary part of our working or school day. It's a chance to stop your tummy rumbling, grab a bite to eat and maybe chat with some friends. And now we're spoilt with an array of places to buy our lunch from, all offering tempting dishes and humble sandwiches to eat on the go. But our appetite for buying our lunchtime fare is not just costing us money, there might be a cost in terms of damaging our planet too. Just grabbing a sandwich, crisps and maybe a cake and coffee can produce at least four items of waste. Cartons, cups, wrappers and plastic cutlery are all part of our disposable feast in addition to the food waste we create. Some experts say throwing away food, which produces methane as it rots, is a bigger cause of climate change than plastics. But regardless of what causes the most damage, the solution, according to an environmental campaign group called Hubbub, is to eat packed lunches. Tessa Tricks from the group says "People are saying that they are buying food to take out because life has got busier." And she says people think they are being more efficient; but she argues that it's usually healthier and cheaper to make your own lunch. It means you can eat the things you really want and make the quantity that you actually need. Of course, preparing your lunch is another thing to fit into your morning scramble of getting ready for work, so if you haven't got time and you are going to buy lunch, an alternative Hubbub suggests is to take your own container to a shop and ask them to put your food in it. The idea of using reusable coffee cups for hot drinks and refilling water bottles has already proved successful, so this could be another step in the right direction. A trial in East Anglia (in the UK) showed that offering a 10% price reduction did persuade some customers to come prepared with their own lunch box. The problem with eating on the move is that you might want to carry your grub in something that is disposable, so it's a good idea to make sure it's something that is recyclable and not to take extra sachets of sauce or utensils that you're not going to use. The message seems to be that if we give our lunchtime eating habits some thought, we can all do our bit in helping reduce climate change and damage to our environment. That is something for all of us to chew on! 词汇表 lunch break 午休，午餐时间 tummy rumbling [ˈtʌmi ˈrʌmblɪŋ] 肚子咕咕叫，饥肠辘辘 grab a bite to eat [ɡræb] 随便吃点东西，简单吃点 spoil [spɔɪl] vt. 使有过多选择，让人挑花眼；宠坏，溺爱 an array of [əˈreɪ] 一系列，大量 tempting [ˈtemptɪŋ] adj. 诱人的，吸引人的 humble [ˈhʌmbl] adj. 简单的，普通的，不起眼的 eat on the go / move 边走边吃，便携食用，在路上吃 appetite [ˈæpətaɪt] n. 欲望，嗜好；食欲，胃口 fare [feə(r)] n. （餐馆的）食物，饭菜 carton [ˈkɑːtən] n. 硬纸盒，塑料盒 wrapper [ˈræpə(r)] n. 包装纸，包装材料 cutlery [ˈkʌtləri] n. 餐具（刀叉勺等） disposable [dɪˈspəʊzəbl] adj. 一次性的，用后即丢的 feast [fiːst] n. 盛宴，大餐 methane [ˈmiːθeɪn] n. 甲烷，沼气 rot [rɒt] vi. 腐烂，腐败，变质 packed lunch [pækt] 自带午餐，盒装午餐 scramble [ˈskræmbl] n. 匆忙，忙乱 container [kənˈteɪnə(r)] n. 容器；集装箱 reusable [ˌriːˈjuːzəbl] adj. 可重复使用的，可再次利用的 refill [ˌriːˈfɪl] vt. 重新装满，续满 lunch box 饭盒，便当，午餐盒 grub [ɡrʌb] n. 食物 sachet [sæˈʃeɪ] n. 小袋，小包（装调料、香料等） sauce [sɔːs] n. 酱料，调味汁 utensil [juːˈtensl] n. （厨房的）器具，用具 do one's bit 尽自己的一份力，出一份力 chew on [tʃuː] 仔细思考，深思，考虑 📖 翻译、pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

Is your perfectionism holding you back? Perfectionism is the tendency to set excessively high and unrealistic standards for oneself and others, and to evaluate one's worth based on the ability to meet those standards. Perfectionists are not satisfied with anything less than flawless results, and they often fear failure, criticism, or disappointment. But constantly striving for perfection can have serious consequences. How does perfectionism affect your productivity? You might think that being a perfectionist would make you more productive, but the opposite is true. If you're always aiming for flawless results, you tend to spend more time on tasks than necessary, or even avoid starting them altogether for fear of failure. Meaning you end up procrastinating and delaying. A good example is given here by Dr Andrea Brandt in Psychology Today. "I'd like to write a novel is a fantastic goal, whereas I must finish a novel by the end of the year is a perfectionist goal." Perfectionists also have trouble delegating or collaborating with others because they don't trust people to meet their high expectations. This can lead to missed deadlines, wasted resources and poor performance. How does perfectionism impact you? When you base your self-worth on your achievements, you become more sensitive to criticism, rejection and feedback. You also tend to compare yourself to others and this can lead to feeling inferior or envious of others' achievements and consequently damage your self-esteem and your mental health. Perfectionists also have difficulty coping with setbacks or failures because they see them as personal flaws rather than learning opportunities. How does perfectionism impact your relationships? When you expect yourself and others to be perfect, you tend to be judgmental, critical and demanding. It can also get in the way of living in the present because you're always looking for flaws or areas of improvement, robbing you of happiness, gratitude and fulfilment. How can you cope with perfectionism? Perfectionism can cause a lot of stress, but there are ways to cope. Allow yourself to make mistakes and learn from them and celebrate your efforts and progress. Remember that nobody is perfect and that mistakes are valuable and normal. Set reasonable and flexible goals and instead of aiming for perfection, aim for improvement. Also, try lowering the pressure you put on yourself and others and be more compassionate and supportive. Use positive self-talk and affirmations such as, I'm doing my best, I'm proud of myself or I'm enough. Finally, find joy and satisfaction in the process, not just the product. And, as Dr Brent says, "the only person you need to compare yourself to is who you were yesterday and who you'd like to be tomorrow." There you have it. 词汇表 hold someone back 阻碍某人，拖某人后腿 perfectionism [pəˈfekʃənɪzəm] n. 完美主义 perfectionist [pəˈfekʃənɪst] n. 完美主义者 flawless [ˈflɔːləs] adj. 完美的，无瑕的 strive for [straɪv] 追求，力求，争取 procrastinate [prəˈkræstɪneɪt] vi. 拖延，耽搁 delegate [ˈdelɪɡeɪt] vt. 委派，委托，授权 collaborate with [kəˈlæbəreɪt] 与…合作，协作 self-worth n. 自我价值，自尊 inferior [ɪnˈfɪəriə(r)] adj. 自卑的，低人一等的，差的 envious [ˈenviəs] adj. 羡慕的，嫉妒的 self-esteem [self ɪˈstiːm] n. 自尊，自尊心 setback [ˈsetbæk] n. 挫折，阻碍 judgmental [dʒʌdʒˈmentl] adj. 爱评判的，动辄批评的 critical [ˈkrɪtɪkl] adj. 挑剔的，批评的 demanding [dɪˈmɑːndɪŋ] adj. 苛求的，苛刻的，要求高的 rob of [rɒb] 剥夺，夺走 aim for 追求，力争 compassionate [kəmˈpæʃənət] adj. 富有同情心的，仁慈的 positive self-talk 积极的自我对话，正向自我对话 affirmation [ˌæfəˈmeɪʃn] n. 肯定，支持；确认 🪴翻译和pdf见公众号【琐简英语】，回复"1"可进入【打卡交流群】