演講標題：How to cope with anxiety?

演講者：Olivia Remes

Imagine that you're getting ready to go to a party. You feel excited, but ?also nervous, and you've got this feeling in your stomach almost like another ?heartbeat.?

想象一下，你正準備去參加一個派對。你感到興奮，但也很緊張，而且你的胃里有這種感覺，幾乎像另一個心跳。

get ready to do sth.準備做某事?

go to a party參加一個派對?

(Not only)…but also…（不但）……而且……?

almost like幾乎就像?

There's something holding you back, holding you back from getting too happy.“No, you mustn't get too happy. Better to be cautious, otherwise, ?something bad might happen.”?

有些東西阻礙了你，讓你不高興?！安唬阋欢ú荒芴_心。最好小心謹慎，否 則，可能會發(fā)生一些不好的事情?！?

There be句型??There be表示有、存在的意思??

There's something……有些事情……

hold sb. back from doing sth.阻止某人做某事?

better to be adj.最好是怎樣的??

better to be cautious最好小心? cautious小心點；謹慎的

otherwise否則

something+adj.怎樣的事??

something bad不好的事? something good好事

You start wondering, “Who should I talk to when I get there? What if no ?one wants to talk to me? What if they'll think I'm weird?”?

你開始疑惑：當我到那里的時候，我應該和誰說話? 如果沒人愿意跟我說話怎么 辦?如果他們覺得我很奇怪怎么辦？?

start to do/doing sth.開始做某事?

talk to sb.與某人談話?

get there到達那里? get后常接to表示到達??

到達機場可以說get to the airport?

What if如果……怎么辦

want to do sth.想要做某事?

When you arrive at the party, someone comes up to you and starts talking with you, and as this is happening, your mind starts racing, your heart ?begins pounding, you start sweating, and it feels almost like you're dissociating from yourself, like it's an out-of-body experience, and you're ?just watching yourself talk.“Keep it together,” you say to yourself, but you can't.?

當你到達聚會時，有人走近你，開始和你說話，當這發(fā)生時，你的思緒開始比賽， 你的心開始砰砰直跳，你開始出汗了，感覺就像你和自己分離一樣，像是一種身體 外的體驗，而你只是在看自己的談話?！氨３掷潇o，”你對自己說，但你做不到。?

arrive at到達? arrive at用于小地點，如學校、車站、公園等??arrive in用于大地點，如城市、國家等?

talk with sb.與某人談話?

feel like感覺就像

dissociate from與……分離?

Keep it together保持冷靜

And it’s just getting worse: after a few minutes of conversation, the person ?you've been speaking to leaves, and you feel utterly defeated. This has been ?happening to you in social situations for a long time. Or imagine every time ?you go out, and you're in crowded places, you feel this panic starting to ?arise.?

而且情況正在惡化：幾分鐘的談話后，你一直在說話的人離開了，而你卻完全被打敗了。這在社交場合已經(jīng)發(fā)生了很長時間?；蛘呦胂笠幌旅看瓮獬?，當你處在擁擠 的地方，你會感到這種恐慌開始出現(xiàn)。?

get+比較級 變得更怎么樣????get worse變得更糟糕

a few minutes幾分鐘?

in social situations在社交場合?

in crowded places在擁擠的地方?

When you're surrounded by lots of people, like on a bus, you start to feel ?hot, nauseous, uneasy, and to prevent this from happening, you start ?avoiding a lot of places which makes you feel lonely and isolated. You or the ?person in both of these scenarios have anxiety disorders, and what I can ?tell you is that anxiety is very common, much more than people think. 當你被很多人包圍時，就像在公共汽車上一樣，你開始感到悶熱，惡心，不安，為 了防止這種情況發(fā)生，你開始避開很多讓你感到孤獨和孤立的地方。你或這兩種情 況中的人都有焦慮癥，我可以告訴你的是，焦慮很常見，比人們想象的要多得多。?

be surrounded by被包圍

lots of people很多人? lots of和a lot of一樣，都表示“很多”的意思

也可以說a lot of people

prevent sth. from happening預防、防止某事發(fā)生?

prevent sb. from doing sth.阻止某人做某事?

make sb. feel adj.讓某人感到怎么樣??

makes you feel lonely and isolated讓你感到孤獨和孤立的

much more than不只是，不僅僅是，遠遠超過?

Right now, one in 14 people around the world have an anxiety disorder, and ?each year, it costs over $42 billion to treat this mental health problem. To show you the impact that anxiety has on someone’s life, I will just mention that anxiety can lead to depression, school dropout, suicide. It makes it ?harder to focus, and to hold down a job, and it can lead to relationship ?breakdown.?

現(xiàn)在，全世界每14個人中就有1人患有焦慮癥，每年，治療這種心理健康問題的成本超過420億美元。為了向你們展示焦慮對人生活的影響，我只想提一下，焦慮會導致 抑郁，輟學，自殺。它使人們更難集中注意力和保住工作，也能導致關系的崩潰。

one in 14 people每14個人中就有1人

around the world全世界

anxiety disorder焦慮癥

each year每年

it costs over money to do sth.花費超過多少錢做某事

it costs sb. money to do sth.做某事花費某人多少錢

mental health problem心理健康問題

school dropout輟學

lead to導致

hold down a job保住工作=keep one’s job

But a lot of people don’t know this. That’s why, a lot of times, people sweep anxiety under the rug as just nerves that you need to get over, as a ?weakness, but anxiety is so much more than that. A reason why so many ?people don’t think it’s important is that they don’t know what it is.?

但很多人不知道這一點，這就是為什么，很多時候，人們把焦慮藏在地毯下，把焦慮當作一種需要克服的神經(jīng)緊張，把焦慮當作一種弱點，但焦慮遠不止于此。很多人認為焦慮不重要是因為他們不知道焦慮是什么。

get over克服

A reason why…什么的原因

Is it your personality? Is it an illness? Is it a normal sensation? What is it? ?That’s why it’s important to differentiate what is normal anxiety from what ?is an anxiety disorder.

焦慮是你的個性嗎？焦慮是一種疾病嗎？焦慮是正常的感覺嗎？焦慮是什么？這就是區(qū)分正常焦慮和焦慮障礙很重要的原因。?

differentiate a from b區(qū)分a和b；把a和b區(qū)分開來

Normal anxiety is an emotion that we all get when we’re in stressful situations. For example, let’s say, you’re out in the woods, and you come ?face-to-face with a bear. This will probably make you feel a little bit ?anxious, and you’ll probably want to start running like crazy. This anxious ?feeling that you get is good because it protects you, it saves you, and it ?makes you on a hightail it out of there, although maybe it’s not such a good idea to start running when you see a bear.?

正常的焦慮是當我們處于緊張的情況下得到的一種情緒。例如，讓我們說，你在樹 林里，你和熊面對面。這可能會讓你感到有點焦慮，你可能想開始像瘋了一樣跑步。你得到的這種焦慮感很好，因為它可以保護你，它會拯救你，它會讓你迅速離 開那里，雖然看到熊的時候開始跑步也許不是一個好主意。

in stressful situations在緊張的情況下?

for example舉個例子?

make sb. feel adj.讓某人感到怎么樣 ?

such+a/an+形容詞+單數(shù)名詞? 表示如此……的一個……?

such a good idea這么好的主意

I really don’t think you can outrun a bear. Anxiety helps us meet our ?deadlines at work and deal with emergencies in life, but when this anxiety ?emotion is taken to the extreme and arises in situations which don’t pose a real threat, then that’s when you might have an anxiety disorder.?

我真的不認為你可以跑得過熊。焦慮有助于我們在工作的最后期限前完成任務，處 理生活中的緊急情況，但當這種焦慮情緒到了極端時，并且在不構成真正威脅的情 況下出現(xiàn)，那時候你可能患有焦慮癥。

help sb. do sth.幫助某人做某事?

deal with sth.處理某事?

pose a real threat構成真正的威脅?

For example, people with generalized anxiety disorder worry excessively ?and constantly about everything going on in their lives, and they find it very difficult to control this worry. They also have symptoms like restlessness, ?fear; they find it hard to fall asleep at night, and they can’t concentrate on tasks.?

例如，患有廣泛性焦慮癥的人過分關注他們生活中發(fā)生的一切，他們發(fā)現(xiàn)很難控制 這種擔憂。他們也有不安，恐懼，他們發(fā)現(xiàn)晚上很難入睡，他們無法集中精力完成任務。

find it adj.to do sth.發(fā)現(xiàn)做某事怎么樣?

find it very difficult to control this worry發(fā)現(xiàn)要控制這種擔憂非常困難

concentrate on doing sth.集中精力做某事?

fall asleep入睡

In spite of whatever kind of anxiety you might be suffering from, there is ?something that you can do to lower it.?It works, and it's simpler than you ?may think. All too often, we’re given medication for mental disorders, but it ?doesn’t always work in the long run. Symptoms often come back, and you’re ?back to where you started.?

盡管你可能會遭受各種各樣的焦慮，但你可以采取一些措施來減輕焦慮。這些措施 有效，而且比你想象的要簡單。我們常常為精神障礙服用藥物，但從長遠來看，它并不總是有效。癥狀經(jīng)常會復發(fā)，你會回到你開始的地方。

in spite of 盡管

suffer from 遭受

all too often常常

in the long run從長遠來看?

So here’s something else to consider: the way you cope or handlethings has a direct impact on how much anxiety you’re experiencing, and if ?you tweak the way you’re coping, then you can lower your anxiety. In our study at the University of Cambridge, we showed that women living in poor ?areas have a higher risk for anxiety than women living in richer areas.?

所以這里有一些需要考慮的事情：你應對或處理事物的方式直接影響你所遭受的焦 慮程度，如果你調(diào)整你的應對方式，那么你可以降低你的焦慮。在我們劍橋大學的 研究中，我們展示了生活在貧困地區(qū)的女性焦慮的風險高于生活在富裕地區(qū)的女性。

have a direct impact on對……有直接影響 ?

have a risk有風險?

in our study在我們的研究中?

women living in poor areas have a higher risk for anxiety than women living ?in richer areas.非常好的比較級句式?

These results didn't surprise us, but when we looked closer, we found that ?women living in poor areas, if they had a particular set of coping resources, ?they didn’t have anxiety, while women living in poor areas without these ?coping resources had anxiety.?

這些結果并沒有讓我們感到驚訝，但是當我們仔細觀察時，我們發(fā)現(xiàn)生活在貧困地 區(qū)的婦女，如果他們有一套特定的應對資源，她們就不會焦慮，而生活在貧困地區(qū) 的婦女卻沒有這些應對資源，那么她們就會產(chǎn)生焦慮。

surprise sb.使某人驚訝

a set of一套

Other studies showed that people who had faced extreme circumstances, ?who had faced adversity, been through wars and natural disasters, if they ?had coping resources, they remained healthy and free of mental disorders, ?while others, facing the same hardships but without coping skills went on a ?downward spiral and developed mental disorders.?

其他研究表明，那些面臨極端情況的人，面對逆境的人，經(jīng)歷過戰(zhàn)爭和自然災害， 如果他們有應對資源，他們就可以保持健康，沒有精神障礙，而其他人，面對同樣的困難，但沒有應對技巧，就會進入惡性循環(huán)，導致精神障礙。?

show that…表明……

Other?studies showed that……其他研究表明……（過去式）

remain healthy保持健康

face the same hardships面對相同的困難

So what are some of these coping resources, and how can we use them to ?lower our anxiety? And before I dive into what they are, I'd like to point ?out and I think this is so interesting – you can develop these coping ?resources or coping skills on your own through the things that you do; you can take charge of your anxiety and lower it, which I think is so ?empowering.?

那么，這些應對資源有哪些呢？我們又該如何利用它們來降低焦慮呢？在我深入探 討它們是什么之前，我想指出，我認為這很有趣——你可以通過你所做的事情，開 發(fā)這些應對資源或應對技能，你可以控制你的焦慮，降低它，我認為這是非常有力量的。?

use sth. to do sth.使用某物去做某事

lower one's anxiety減輕某人的焦慮

take charge of負責；掌控；控制

Today I'll be talking about three coping resources, and the first one is ?feeling like you’re in control of your life. People who feel like they’re more ?in control of their life have better mental health.?

今天我要講的是三種應對資源，第一種是：感覺自己掌控了自己的生活。那些覺得 自己能更好地掌控自己生活的人，心理健康狀況更好。?

talk about談論?

be in control of控制；掌控

If you feel like you’re lacking in control in life, then research shows that ?you should engage in experiences that give you greater control. I’ll show ?you what I mean: do you sometimes find that you put off starting something ?because you just don’t feel ready enough? Do you find it hard to make decisions like what to wear, what to eat, who to date, which job to take up? ?Do you tend to waste a lot of time deciding what you might do while nothing ?gets done??

如果你覺得自己在生活中缺乏控制力，那么研究表明，你應該參與那些能讓你擁有 更大控制力的體驗。我來告訴你我的意思：你是否有時會因為覺得準備不足而推遲 開始某件事？你是不是覺得很難決定穿什么，吃什么，和誰約會，做什么工作？你 是否傾向于浪費大量的時間來決定你要做什么，但最后什么也沒做。?

be lack?in缺乏

engage in參與；參加；從事于 后常接活動 同義詞take part in?

put off doing sth.推遲做某事?

find it hard to do sth.發(fā)現(xiàn)做某事很困難 ?

make decisions做決定?

take up從事?

tend to do sth.傾向于做某事?

waste time doing sth.浪費時間做某事?

A way to overcome indecision and this lack of control in life, is to do it ?badly. There's a quote by writer and poet GK Chesterton that says, ?Anything worth doing is worth doing badly the first time.The reason why ?this works so well is that it speeds up your decision-making and catapults ?you straight into action. Otherwise, you can spend hours deciding how you ?should go about doing something or what you should do. This can beparalyzing and can make you afraid to even begin.?

要克服優(yōu)柔寡斷和對生活缺乏控制的一種方法就是把事情做得很糟。作家兼詩人 G.K.切斯特頓曾說過:任何值得做的事，都值得第一次就做砸。這之所以如此有效， 是因為它加速了你的決策，讓你直接行動，否則，你會花幾個小時來決定你應該如何去做某事或你應該做什么，這可能會讓你感到麻痹，甚至讓你不敢開始。?

a way to do sth.做某事的方法?

there’s a quote by sb. that says誰曾說過?

speed up加速?

spend time doing sth.花費幾小時做某事 ?

spend hours deciding?how you should go about doing something or what you should do

be afraid to do sth.由于害怕而不愿做某事?

All too often, we aim for perfection, but never end up doing anything ?because the standards that we set for ourselves are too high, they‘re ?intimidating, which stresses us out. So we delay starting something, or we ?might even abandon the whole thing altogether. Do it badly frees you up to ?take action.?

很多時候，我們總是追求完美但最終什么都做不了，因為我們?yōu)樽约涸O定的標準太 高，太嚇人了。這讓我們感到壓力很大，所以我們推遲了開始做某件事的時間，或 者我們甚至可能完全放棄整個事情。做得不好會讓你有時間采取行動。

stress sb. out使某人感到壓力大?

delay doing sth.推遲做某事

take action采取行動?

I mean you know how it is: so often, we want to do something perfectly, we ?can’t start until it’s the perfect time, until we’ve got all the skills, but this ?can be daunting and stressful. So why not just jump into it, just do it ?however, without worrying if it’s good or bad? This will make it that much ?easier to start something and as you’re doing it badly to finish it, and when ?you look back, you’ll realize, more often than not, that actually it’s not that ?bad.?

我想你知道這是怎么回事，我們經(jīng)常想把事情做得完美， 直到時機成熟，直到我們 掌握了所有的技能我們才能開始。但這可能是令人畏懼和有壓力的，所以為什么不 直接跳進去，放馬去做而不用擔心它是好是壞，這會讓你更容易開始做一件事。當 你很糟地做完它時，回過頭看，你會發(fā)現(xiàn)大多時候實際上它并沒有那么糟糕。?

not…until…直到……才……? ??until?conj./prep.直到

why not do sth.為什么不做某事?

more often than not往往；多半；大多時候?

A close friend of mine who has anxiety started using this motto, and this is ?what she said, “When I started using this motto, my life transformed. I ?found I could complete tasks in much shorter time periods than before.?Do ?it badly gave me wings to take risks, to try something differently, and to ?have way more fun during the whole process. It took the anxiety out of ?everything and replaced it with excitement.”?

我的一位患有焦慮癥的親密朋友開始使用這句格言，她是這樣說的：“當我開始使 用這句格言時，我的生活發(fā)生了改變，我發(fā)現(xiàn)我可以在比以前短得多的時間內(nèi)完成 任務，做得不好給了我冒險的翅膀，讓我嘗試一些不同的東西，在整個過程中獲得 更多的樂趣。它消除了一切焦慮，代之以興奮。?

use this motto使用這句格言

give sb.wings to do sth.幫助某人做某事

take risks冒險

during the whole process在整個過程中

So do it badly, and you can improve as you go along. I’d like to ask you to think about this: if you start using this motto today, how would your life ?change??

所以做得不好，你就可以在前進的過程中不斷提高?！蔽蚁胝埬阆胍幌耄喝绻憬?天開始使用這句格言，你的生活會發(fā)生怎樣的變化。?

I’d like to do sth.我想做某事?

ask sb. to do sth.要求某人做某事?

The second coping strategy is to forgive yourself, and this is very powerful ?if you use it. People with anxiety think a lot about what they're doing ?wrong, their worries, and how bad they‘re feeling.?Imagine if you had a ?friend who constantly pointed out everything you’re doing wrong, and ?everything that was wrong with your life. You would probably want to get rid of this person right away, wouldn't you??

第二個應對策略是：原諒自己。如果你使用它，它會是非常強大的?；加薪箲]癥的 人會想很多關于他們做錯了什么，他們的擔憂以及他們感覺有多糟糕。想象一下， 如果你有一個朋友，他不斷地指出你做錯的每一件事，以及你生活中的每一件錯誤，你可能會想馬上擺脫這個人，對嗎？?

think a lot想太多?

get rid of擺脫?

right away馬上?

Well, people with anxiety do this to themselves all day long. They’re not kind to themselves. So maybe it’s time to start being kinder with ourselves, ?time to start supporting ourselves, and a way to do this is to forgive yourself for any mistakes you think you might have made just a few moments ago to mistakes made in the past.?

焦慮的人整天都在這樣對待自己，他們對自己不友好。所以，也許是時候開始善待我們自己了，是時候開始支持我們自己了，而做到這一點的一個方法就是原諒自己在幾分鐘前可能犯下的錯誤和過去犯下的錯誤。?

be kind to對某人友好?

it’s time to do sth.是時候去做某事?

a few moments幾分鐘?

make mistakes犯錯誤?

in the past過去?

If you had a panic attack and are embarrassed about it, forgive yourself; if you wanted to talk to someone, but couldn't muster up the courage to do so, ?don't worry about it, let it go; forgive yourself for anything and everything ?and this will give you greater compassion towards yourself.?

如果你得了恐慌癥并為此感到尷尬，請原諒自己；如果你想找人傾訴卻無法鼓起勇 氣去做，不要擔心，隨他去吧。原諒自己的一切，這會讓你對自己有更大的同情。?

be embarrassed about sth.對于某事感到尷尬?

don’t worry about it不要擔心它?

You can’t begin to heal until you do this. And last but not least, having a ?purpose and meaning in life is a very important coping mechanism. Whatever ?we do in life, whatever work we produce, however much money we make, we ?cannot be fully happy until we know that someone else needs us, that ?someone else depends on our accomplishments, or on the love that we have ?to share.?

除非你這樣做，否則你無法開始痊愈。最后一點是：擁有生活的目標和意義，是一 種非常重要的應對機制。無論我們在生活中做什么，無論我們從事什么工作，無論 我們賺多少錢，我們都不可能完全快樂，除非我們知道別人需要我們，知道別人依 賴于我們的成就，或依賴于我們必須分享的愛。?

last but not least最后但同樣重要的是?

make money賺錢?

someone else別人?

depend on依賴于

It’s not that we need other people’s good words to keep going in life, but if ?we don’t do something with someone else in mind, then we’re at much higher ?risk for poor mental health. The famous neurologist Dr?Victor Frankel said, ?“For people who think there’s nothing to live for and nothing more to expect ?from life, the question is getting these people to realize that life is still ?expecting something from them.”?

這并不是說我們需要別人的美言來維持生活，但如果我們不為別人著想，我們就更 有可能患上心理疾病。著名的神經(jīng)學家Victor Frankel博士說，對于那些認為沒有什 么值得活下去，也沒有什么可以期待的人來說，問題是要讓這些人意識到，生活仍然對他們有所期待。?

keep going?繼續(xù)；維持下去?

realize that… 意識到……?

Doing something with someone else in mind can carry you through the toughest times. You'll know the why for your existence and will be able to bear almost any how; almost any how. So the question is do you do at least one thing with someone else in mind? This could be volunteering, or it could ?be sharing this knowledge that you gained today with other people, ?especially those who need it most, and these are often the people who don't ?have money for therapy, and they're usually the ones with the highest ?rates of anxiety disorders. Give it to them, share with others, because it ?can really improve your mental health.

做事時為他人著想，可以讓你度過最艱難的時刻，你會知道你為什么存在，并將能 夠承受幾乎所有的事。所以問題是，你至少做過一件為他人著想的事嗎？這可以是 志愿服務，也可以是與其他人分享你今天獲得的知識，特別是那些需要的人，而這 些人往往沒有錢接受治療，他們通常是焦慮癥發(fā)病率最高的人群，與他們分享，因為它能真正改善你的心理健康。?

carry you through the toughest times讓你度過最艱難的時刻?

be able to do sth.能夠做某事?

at least至少?

gain knowledge獲得知識?

improve one’s mental health改善某人的心理健康?

So I would like to conclude with this: another way you can do something with ?someone else in mind is finishing work that might benefit future ?generations. Even if these people will never realize what you've done for ?them, it doesn't matter, because you will know, and this will make you realize the uniqueness and importance of your life. Thank you.?

我想以此作為結束。還有一種為他人著想，你能去做的事，完成那些可能會造福后 代的工作，即使這些人永遠不會意識到你為他們做了什么也沒關系，因為你會知 道，這會讓你意識到你生命的獨特與重要，謝謝！?

finish work完成工作?

even if即使?

it doesn’t matter沒關系?

make sb. realize讓某人意識到……