Emotional workouts to help you feel empowered and promote resilience
“情绪锻炼”给你力量，重现活力
When you are anxious and stressed, you could add an "emotional workout" to your self-care regimen.
当你感到焦虑和紧张的时候，可以在你的自我照顾计划中加入“情绪锻炼”。
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"Just like working out prevents high blood pressure and heart disease, emotional fitness can be a proactive stance toward stress management," says Emily Anhalt, a clinical psychologist.
临床心理学家艾米莉·安哈尔特表示：“就像锻炼可以预防高血压和心脏病一样，保持情绪健康是一种主动消解压力的姿态。”
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Here are some expert-backed exercises to help you begin.
下面是一些专家认可的练习，可以帮助你开始锻炼情绪。
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Annoyed with a loved one? Practice the 'self-reflection push-up.'
对心爱的人生气？练习“自我反省俯卧撑”。
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Feeling hurt, annoyed or angry with someone else's behavior might reflect something we dislike about ourselves.*** Anhalt suggests practicing an exercise she calls the "self-reflection push-up." This push-up uses the "3 Js, which stand for join, jealous and judge" to guide you.
对他人的行为感到受伤、生气或愤怒可能会反映出我们不喜欢自己的地方。安哈尔特建议练习她称之为“自我反思俯卧撑”的项目。这个“俯卧撑”用“3 个 J（分别代表“加入”、“嫉妒的”和“评判”）”来指导你的练习。
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Ask yourself if the other person's behavior is something you also do (join), are envious of (jealous) or criticize (judge). For instance, if you're annoyed with your friend for being selfish, you might realize that you've behaved the same way.
问问自己，对方的行为是不是你也在做（“加入”）、会招致你的妒忌（“嫉妒”）或者招致你的批评（“评判”）。比如，如果你对你的朋友自私感到生气，你可能会意识到你也有同样的行为。
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Feeling down? Befriend tough emotions.
情绪低落？和难过的情绪做朋友。
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As humans, we're wired to avoid pain. When uncomfortable emotions arise, we may try to distract ourselves from feeling bad. We may scroll through social media or binge on Netflix. These tactics are called "defenses". But when we solely rely on defenses, we avoid feeling our emotions, which hinders our ability to process them.
作为人类，我们天生就倾向于逃避痛苦。当不舒服的情绪出现时，我们会试图分散自己的注意力，不让自己感觉难过。我们可能会刷社交媒体或在网飞上疯狂看剧。这些手段被称为“防御”。但当我们完全依靠这些“防御”手段的时候，我们会逃避感受自己的情绪，而这也会阻碍我们对情绪的处理。
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When upset emotions arise, try to befriend your feelings. Start by naming your emotions, a technique psychologists call "affect labeling." The goal isn't to alter the emotion, but to bring awareness to how it feels in the moment.
当烦躁的情绪出现时，试着与你的情绪成为朋友。从说出你的情绪开始尝试，这种技巧被心理学家称为“情绪标注”。这样做的目的不是改变情绪，而是让人们意识到当下的感受。
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"Symptoms like anxiety and depression are the body's alarm system," Anhalt says. "By trying to understand them, we can uncover the root cause of our suffering."
安哈尔特说：“焦虑和抑郁等症状是人体的警报系统。只有努力理解它们，我们才可以发现我们痛苦的根本原因。”
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主编：啾笛、Hazel
品控：木子
审核：Hazel
重点词汇
resilience
/rɪˈzɪl.jəns/
n. 复原力；恢复力；弹性
搭配短语：the resilience of rubber（弹性）
例句：She has shown great resilience to setbacks.（恢复力）
相关词汇：resilient（adj. 适应力强的；有弹力的）
例句：Kids are often very resilient.（适应力强的）
regimen
/ˈredʒ.ə.mən/
n. 生活规则，养生之道，养生法
英文释义：a special plan of food, exercise etc. that is intended to improve your health
例句：Many people follow a regimen of morning jogging.
例句：Patients should maintain a strict dietary regimen.
fitness
/ˈfɪt.nəs/
n. 健壮，健康
词根词缀：fit（v. 适合，合身；adj. 健康的，强壮的）
例句：The leggings fit me well.
例句：I work out regularly in order to keep fit.
例句：Running marathons requires a high level of physical fitness.
proactive
/ˌproʊˈæk.tɪv/
adj. 主动的，积极的
词根词缀：active（adj. 积极主动的）
相关词汇：reactive（adj. 有反应的，回应的）
搭配短语：proactive fiscal policy
stance
/stæns/
n. 观点，立场
搭配短语：your stance on environmental issues
搭配短语：the stance toward the war
例句：I take a firm stance against working overtime.
push-up
/ˈpʊʃ.ʌp/
n. 俯卧撑
stand for
代表；象征
例句：DIY stands for "do it yourself".
be envious of
嫉妒，羡慕
相关词汇：envious（adj. 羡慕的，嫉妒的）
相关词汇：jealous（adj. 羡慕的，嫉妒的）
例句：Colleagues were envious / jealous of her success.
befriend
/bɪˈfrend/
v. 和……做朋友；对某人友好
词根词缀：be-（表示“使……变成；把……当作”，与名词或形容词构成动词）
相关词汇：belittle（v. 贬低、小看）
相关词汇：befool（v. 愚弄、欺骗）
例句：The colleagues befriended me when I came to the new company.
be wired to
天生喜欢做某事；天生倾向于做某事
相关词汇：wire（n. 电线，金属线）
例句：We're genetically wired to love sugar.
例句：I'm just not wired to love broccoli.
scroll through
滚动，滚屏
相关词汇：scroll（n. 纸卷，卷轴）
例句：The stadium's roof was designed to look like an unrolling scroll.
搭配短语：scroll through social media
相关词汇：scroll（v. 滚动，滚屏）
相关词汇：doomscrolling / doomsurfing（不停刷负面消息的行为）
binge on
放纵地做某事
相关词汇：binge（v. 狂欢，放纵）
例句：Whenever she's depressed, she binges on chocolates.
相关词汇：binge（n. 无节制的行为）
搭配短语：binge eating（暴食）
搭配短语：binge watching（疯狂刷剧）
tactic
/ˈtæk.tɪk/
n. 策略，手法
例句：Confrontation is not always the best tactic.
solely
/ˈsoʊl.li/
adv. 唯一地，单独地，仅有地
近义词：only
例句：I bought it solely for its color.
hinder
/ˈhɪn.dɚ/
v. 阻碍，妨碍
词义辨析：hinder, prevent
hinder 指的是“减缓或停止某事的进程或发展”，强调某事开始了，但是要减缓或者停止它，比如 His career has been hindered by injury. 由于受伤，他的事业受到了阻碍。而 prevent 指的是“某人不能去做某事”，更强调不要让某事开始。
alter
/ˈɑːl.tɚ/
v. 改动，修改
例句：She hasn't altered much over the years.
root
/ruːt/
n. 根源，根由，原因
例句：The love of money is the root of all evil.
例句：What's the root cause of the company's collapse?
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