Hello everyone and welcome back to the Boost English podcast.

大家好，歡迎回到 Boost English 播客。

I'm Olivia, your host for today.

我是奧利維亞，今天的主持人。

I hope you're all doing great whether you're listening in the morning, afternoon, or late at night.

無論您是在上午、下午還是深夜收聽，我都希望您一切順利。

It's amazing to think about all of you tuning in from different places.

想想你們從不同的地方收聽節目，真是令人驚歎。

Maybe you're commuting to work or school.

也許您正在上下班或上學途中。

Maybe you're taking a walk in the park or perhaps you're at home enjoying a quiet break with a cup of coffee or tea.

也許您正在公園散步，也許您正在家裡喝咖啡或茶，享受安靜的休息時間。

Whatever the case, thank you so much for joining me.

無論如何，非常感謝您的參與。

As always, I'm excited to spend this time together.

和往常一樣，我很高興能共度這段時光。

Today, it's just me, no special guests, and I'll do my best to make our conversation both helpful and fun.

今天，只有我一個人，沒有特邀嘉賓，我會盡我所能，讓我們的談話既有幫助，又充滿樂趣。

Before we get into our main topic, let's just chat a bit.

在進入正題之前，讓我們先聊一聊。

How has your day been?

今天過得怎麼樣？

My day started with me nearly tripping over my cat on the way to the kitchen, so that was my wake-up call.

我這一天的開始是在去廚房的路上差點被我的貓絆倒，所以這是我的起床號。

I guess that's one way to get your heart pumping in the morning.

我想，這也是讓你清晨心跳加速的一種方法。

Sometimes I wonder if pets secretly plan to walk in front of us at the worst possible time.

有時我在想，寵物們是不是暗中計劃在最糟糕的時候從我們面前走過。

Anyway, once I got my coffee made, things went a bit smoother.

總之，我煮好咖啡後，事情就順利多了。

How about you?

你呢？

Have you ever had a morning that started off a little rocky?

你是否曾有過一開始就有點不順利的早晨？

It's funny how small events can set the tone for the day, right?

一件小事就能為一天定下基調，這很有趣，不是嗎？

But I figure if something silly happens early on, maybe the rest of the day can only improve.

但我想，如果一開始就發生一些傻事，也許接下來的日子就會好起來。

Now let me tell you what this podcast is all about.

現在，讓我來告訴你這個播客是怎麼回事。

In each episode, I focus on one main topic in English and share my ideas, stories, and tips with you.

在每期節目中，我都會圍繞一個英語主題，與大家分享我的想法、故事和技巧。

By listening, you can practice your English comprehension and pick up new vocabulary along the way.

通過聽力，您可以練習英語理解能力，還能順便學習新詞彙。

Near the end, I'll explain some of the more challenging words or expressions.

最後，我會解釋一些較難理解的單詞或表達方式。

That way, you'll be able to fully understand everything and use the words in your own conversations.

這樣，您就能完全理解所有內容，並在自己的對話中使用這些單詞。

Learning a new language can be tough, but I believe it can also be fun if we take it one step at a time.

學習一門新語言可能會很艱難，但我相信，如果我們一步一個腳印地走下去，它也會充滿樂趣。

If at any point you feel overwhelmed, don't worry.

如果您在任何時候感到不知所措，請不要擔心。

Just pause, rewind, or review the tricky parts later.

只需暫停、倒帶或稍後複習棘手的部分。

That's the beauty of a podcast.

這就是播客的魅力所在。

You can enjoy it at your own pace.

您可以按照自己的節奏享受它。

Our main topic today is how to get rid of stress.

我們今天的主題是如何擺脫壓力。

I think we can all relate to feeling stressed.

我想我們都會有壓力感。

Whether you're a student dealing with exams, a professional juggling work deadlines, a parent taking care of a busy household, or someone facing personal challenges, stress seems to pop up in all areas of life.

無論您是應對考試的學生、忙於應付工作期限的專業人士、照顧繁忙家庭的父母，還是面臨個人挑戰的人，壓力似乎都會出現在生活的各個領域。

I want to share five strategies that have helped me or people I know.

我想與大家分享幫助過我或我認識的人的五個策略。

Everyone is different, so maybe not every strategy will suit you perfectly, but hopefully at least one will resonate and give you an idea for reducing your own stress levels.

每個人都是不同的，所以也許不是每種策略都完全適合你，但希望至少有一種策略能引起你的共鳴，並給你提供一個減輕自身壓力的思路。

The first strategy is about physical movement.

第一個策略是身體運動。

When we feel stressed, our bodies produce stress hormones, and we can get stuck in that uneasy feeling of tension.

當我們感到壓力時，身體就會分泌壓力荷爾蒙，我們就會陷入這種緊張不安的感覺中。

A great way to break out of it is by exercising.

擺脫困境的好辦法就是鍛鍊身體。

Exercise doesn't have to be a marathon or a high-intensity workout at the gym.

運動不一定是馬拉松或在健身房進行高強度鍛鍊。

It can be something as simple as a brisk walk, a dance session to your favorite music, or a quick stretch in your living room.

它可以是簡單的快步走，也可以是隨著自己喜歡的音樂跳一段舞，還可以是在客廳裡快速伸展一下身體。

The idea is to get your body moving, because physical activity releases chemicals in your brain that improve your mood and help you relax.

這樣做的目的是讓你的身體動起來，因為身體活動會在大腦中釋放化學物質，從而改善你的情緒，幫助你放鬆。

Even a small amount of daily exercise can make a real difference.

即使每天做少量運動，也會帶來真正的改變。

If you find yourself saying, I don't have time, maybe you could just slip in 10 minutes of yoga or do a quick set of jumping jacks during a work or study break.

如果你發現自己說 "我沒有時間"，也許你可以在工作或學習間隙做 10 分鐘瑜伽或快速跳繩。

It's about building a habit of movement.

這就是要養成運動的習慣。

How does that sound to you?

你覺得怎麼樣？

Is there any short activity you could sneak into your routine?

有沒有什麼短時間的活動可以偷偷加入您的日常活動中？

The second strategy involves mindfulness or meditation.

第二種策略涉及正念或冥想。

I know these words can sound intimidating, or maybe you imagine a monk sitting silently for hours.

我知道這些話聽起來很嚇人，或許你會想象一個和尚靜靜地坐上幾個小時。

In reality, mindfulness can be as simple as paying close attention to what you're doing in the present moment.

實際上，"正念 "可以很簡單，就是密切關注你當下正在做的事情。

For example, if you're washing dishes, you focus on the temperature of the water, the feel of the soap, the sound of the water running.

例如，如果你在洗碗，你會關注水的溫度、肥皂的觸感和水流的聲音。

If your mind wanders to your worries or your plans for tomorrow, you gently bring it back to what you're doing right now.

如果你的思緒飄到了煩惱或明天的計劃上，你就輕輕地把它拉回到你現在正在做的事情上。

Meditation is similar, but often more focused on breathing or a specific thought.

冥想與此類似，但通常更專注於呼吸或特定的想法。

Even five minutes of slow, deep breathing can have a powerful calming effect.

即使是五分鐘的緩慢深呼吸，也能產生強大的鎮靜效果。

The key is to practice consistently.

關鍵是要堅持不懈地練習。

Some people enjoy using apps that guide them through short meditations.

有些人喜歡使用引導他們進行簡短冥想的應用程序。

Others just sit quietly and breathe.

其他人只是靜靜地坐著呼吸。

It might feel a bit strange at first, but over time, it can help you manage stress by grounding you in the present.

一開始可能會覺得有點奇怪，但隨著時間的推移，它可以讓你立足於當下，從而幫助你管理壓力。

Do you think you'd be open to trying something like that?

你覺得你願意嘗試這樣的事情嗎？

The third strategy is about strengthening your social connections.

第三個策略是加強社會聯繫。

It can be really tough going through stress on your own, but sometimes we isolate ourselves when we feel anxious.

一個人承受壓力可能真的很艱難，但有時我們會在感到焦慮時孤立自己。

Maybe we worry we'll burden others, or we just don't feel like socializing.

也許我們擔心會給別人帶來負擔，或者我們只是不想參加社交活動。

Yet talking to a trusted friend, family member, or even an online support group can ease your mental load.

然而，與值得信賴的朋友、家人甚至在線支持小組交談，可以減輕你的心理負擔。

Sharing what's on your mind might not solve the problem immediately, but it often helps you see things in a clearer light.

分享你的心事也許不能立即解決問題，但往往能幫助你更清晰地看待問題。

You might realize that other people have faced similar challenges and can offer advice or just a compassionate ear.

你可能會意識到，其他人也面臨過類似的挑戰，他們可以提供建議，或者只是一個充滿同情的耳朵。

Likewise, being there for someone else can also reduce stress, because you gain a sense of connection and mutual support.

同樣，陪伴別人也能減輕壓力，因為你會獲得一種聯繫感和相互支持感。

We humans are social beings, and even the most introverted among us can benefit from a genuine conversation.

人是社會的產物，即使是最內向的人也能從真誠的交談中受益。

Do you have someone you can reach out to when things get tough?

當遇到困難時，你有可以求助的人嗎？

If not, maybe this is a good time to try to build new connections or reconnect with old friends.

如果沒有，也許現在正是嘗試建立新聯繫或與老朋友重新建立聯繫的好時機。

It might feel awkward at first, but a simple text or phone call can go a long way.

一開始可能會覺得尷尬，但一個簡單的簡訊或電話就能解決很多問題。

The fourth strategy centers on time management.

第四個戰略的核心是時間管理。

One huge cause of stress is feeling like there's never enough time to complete all your tasks.

造成壓力的一個重要原因是，總覺得時間不夠用，無法完成所有任務。

Whether it's homework, job assignments, errands, or personal projects, it's easy to become overwhelmed if we don't have a clear plan.

無論是家庭作業、工作任務、跑腿還是個人項目，如果我們沒有一個明確的計劃，就很容易不知所措。

A helpful approach is to write down everything you need to do, then organize those tasks by priority.

一個有用的方法是寫下你需要做的所有事情，然後按優先順序排列這些任務。

Tackle the most important ones first, and be honest with yourself about how much you can realistically handle in a day.

先解決最重要的問題，並誠實地告訴自己一天能處理多少事情。

If you notice it's too much, see if there's a way to postpone, delegate, or drop less important items.

如果你發現事情太多，看看是否有辦法延後、委派或放棄不太重要的項目。

Breaking larger tasks into smaller, more manageable steps can also make a big difference.

將較大的任務分解成更小、更易於管理的步驟，也會帶來很大的不同。

Instead of writing clean the entire house, you might break it down by rooms or by specific tasks, like vacuuming the living room or doing the dishes.

與其寫打掃整個房子，不如按房間或具體任務細分，比如給客廳吸塵或洗碗。

That way, you get a sense of accomplishment each time you check off a small step.

這樣，每當你完成一小步，就會有一種成就感。

Another tip is to set aside a bit of buffer time for rest and unexpected events, so you're not constantly in a panic about running late.

另一個建議是為休息和突發事件預留一點緩衝時間，這樣你就不會總是因為遲到而驚慌失措。

Do you use any apps or calendars to manage your schedule, or do you prefer paper planners?

您使用任何應用程序或日曆來管理您的日程安排，還是更喜歡紙質計劃表？

The fifth strategy is adopting a positive outlook and incorporating gratitude into your routine.

第五個策略是採取積極的態度，將感恩融入日常工作中。

This doesn't mean you force yourself to be happy when you're not, but rather that you try to see challenges as opportunities to learn and grow.

這並不意味著你在不開心時強迫自己開心，而是要努力把挑戰視為學習和成長的機會。

For instance, if something doesn't go the way you planned, you could reflect on what went wrong and how you might do it differently next time.

例如，如果某件事情沒有按照你的計劃進行，你可以反思一下哪裡出了問題，以及下次該如何以不同的方式去做。

You can also remind yourself that setbacks happen to everyone and that they don't define your worth.

你還可以提醒自己，挫折發生在每個人身上，並不能決定你的價值。

Practicing gratitude can help you shift your focus from worries to the good things in your life.

踐行感恩可以幫助你把注意力從煩惱轉移到生活中的美好事物上。

Some people keep a journal where they write down a few things they're grateful for each day.

有些人會寫日記，每天寫下幾件自己感激的事情。

It can be as simple as appreciating a nice meal or feeling thankful for a friend who checked in on you.

這可以很簡單，比如感謝一頓豐盛的飯菜，或者感謝朋友的問候。

Over time, this habit can train your mind to notice the positives rather than constantly dwelling on the negatives.

隨著時間的推移，這種習慣可以訓練你的思維，讓你注意到積極的方面，而不是一直沉浸在消極的方面。

Being kind to yourself is another huge part of a healthy mindset.

善待自己是健康心態的另一個重要組成部分。

If you make a mistake, try talking to yourself the way you'd talk to a close friend.

如果你犯了錯誤，試著用與親密朋友交談的方式自言自語。

You wouldn't call your friend stupid or hopeless, right?

你不會說你的朋友愚蠢或絕望吧？

So be gentle with yourself and you might find that you recover from stress more quickly.

是以，對自己溫柔一點，你可能會發現自己從壓力中恢復得更快。

Those are the five strategies I wanted to share.

這就是我要分享的五項策略。

Moving your body, practicing mindfulness, staying connected to others, managing your time well, and working on a positive outlook.

活動身體、練習正念、與他人保持聯繫、管理好自己的時間、樹立積極的人生觀。

Of course, there are more ways to handle stress, such as getting enough quality sleep or having creative hobbies, but I think this set of tips offers a good foundation.

當然，還有更多處理壓力的方法，比如保證充足的睡眠品質或培養創造性的愛好，但我認為這套建議提供了一個很好的基礎。

Sometimes all it takes is a small change in habit to see a real difference in how you feel day to day.

有時候，只需要改變一下習慣，就能讓你的日常感受發生真正的改變。

Which one of these ideas do you think speaks to you the most?

您認為其中哪個想法最能打動您？

I'd love to hear about any methods you already use to handle stress too.

我也很想聽聽您處理壓力的方法。

Everyone's got their own tricks and it's always great to learn from each other.

每個人都有自己的訣竅，互相學習總是很棒的。

Now as promised, I want to spend a few minutes explaining some of the words or phrases that might have been challenging.

現在，我想按照約定，花幾分鐘時間解釋一些可能具有挑戰性的單詞或短語。

If you've been listening closely, you might have heard me mention a few less common terms.

如果你仔細聆聽，可能會聽到我提到一些不太常見的術語。

Let's go through them now so you can strengthen your vocabulary.

現在就讓我們來學習一下它們，以便加強你的詞彙量。

First, I mentioned endorphins.

首先，我提到了內啡肽。

These are chemicals in the brain that make you feel good.

這些是大腦中的化學物質，能讓人感覺良好。

Your body produces them when you exercise, laugh, or do other enjoyable activities.

當您運動、大笑或進行其他愉快的活動時，您的身體就會產生這些物質。

They help reduce pain and increase a sense of well-being.

它們有助於減輕疼痛，增強幸福感。

I also referred to your body's fight-or-flight state, which is the natural reaction to stress or danger.

我還提到了你身體的 "非戰即逃 "狀態，這是對壓力或危險的自然反應。

When something scary or stressful happens, your body prepares to either confront it or run away.

當可怕或緊張的事情發生時，你的身體會做好準備，要麼面對它，要麼逃避它。

This can lead to a faster heartbeat, muscle tension, and other physical changes.

這會導致心跳加快、肌肉緊張和其他身體變化。

I brought up mindfulness, which is a practice of paying attention to the present moment without judging it.

我提到了 "正念"。"正念 "是一種不加評判地關注當下的練習。

It helps you notice your thoughts and feelings in a calm, focused way.

它能幫助你冷靜、專注地注意到自己的想法和感受。

Another term is procrastination, which means delaying or avoiding doing a task until later, often the last minute.

另一個術語是 "拖延症"，指的是拖延或避免完成某項任務，直到稍後，通常是最後一刻。

Many of us struggle with procrastination, and it's often linked to stress because it creates a pileup of unfinished work.

我們中的許多人都有拖延症，它往往與壓力有關，因為它會造成未完成工作的堆積。

I mentioned prioritize and delegate, two words related to time management.

我提到了分清主次和授權，這兩個詞與時間管理有關。

To prioritize means to figure out which tasks are most important and do those first.

分清主次是指找出哪些任務最重要，並首先完成這些任務。

To delegate means to hand off tasks to someone else who can handle them, which can reduce your personal workload.

委派意味著將任務交給能夠處理這些任務的其他人，這樣可以減少你個人的工作量。

Gratitude is the feeling of being thankful.

感恩是一種心存感激的感覺。

When you practice gratitude, you remind yourself of the good things in your life, even if they seem small.

當你踐行感恩時，你會提醒自己生活中的美好事物，即使它們看起來微不足道。

I also talked about your mindset, which is the way you think about and approach challenges.

我還談到了你的心態，也就是你思考和應對挑戰的方式。

It's your overall attitude or perspective.

這是你的整體態度或觀點。

Self-talk is the inner conversation you have with yourself in your mind, and it can be positive or negative.

自我對話是你與自己的內心對話，可以是積極的，也可以是消極的。

Finally, I use the word setbacks to describe problems that slow you down or interrupt your progress.

最後，我用 "挫折 "這個詞來形容那些拖累你或打斷你前進的問題。

Understanding these words will help you explain stress and coping strategies more clearly in English.

理解這些單詞有助於您用英語更清晰地解釋壓力和應對策略。

If any of them still seem confusing, you can listen to this part again or look them up in a dictionary to see more examples.

如果其中任何一個詞看起來仍然令人困惑，您可以再聽一遍這部分內容，或者查字典查看更多例子。

We're coming to the end of today's episode.

今天的節目即將結束。

Thank you so much for staying with me.

非常感謝你陪著我。

I hope these ideas for managing stress will be useful in your daily life.

我希望這些管理壓力的想法能對你的日常生活有所幫助。

It's normal to face stress.

面對壓力是正常的。

The goal isn't to erase it completely, but to handle it in healthier ways.

我們的目標不是徹底消除它，而是以更健康的方式處理它。

Try starting with one small change, like a short walk every morning, or writing a quick gratitude note before bed.

試著從一個小小的改變開始，比如每天早上走一小段路，或者在睡前快速寫一張感恩的紙條。

Stick with it for a bit and see if you notice a difference in your mood and energy.

堅持一段時間，看看你的情緒和精力是否有所改變。

If you do, that's great.

如果是這樣，那就太好了。

If not, maybe try another approach until you find something that works best for you.

如果不行，也許可以嘗試另一種方法，直到找到最適合自己的方法為止。

You could also mix and match different methods.

您還可以混合使用不同的方法。

It's all about discovering what helps you personally.

關鍵是要發現對你個人有幫助的東西。

I'd love to know how things go for you, so feel free to leave a comment or send a message if you want to share your experience or ask a question.

我很想知道你的進展情況，如果你想分享經驗或提問，請隨時留言或發送信息。

This podcast is all about learning and growing together, and I'm always excited to hear from listeners.

這個播客的宗旨是共同學習和成長，我總是很高興聽到聽眾的聲音。

If you enjoyed this episode, you can also share it with a friend who might be dealing with stress.

如果您喜歡本期節目，也可以與可能正在面對壓力的朋友分享。

You never know whose day you might brighten by giving them a new idea or some encouragement.

你永遠不知道，給他們一個新想法或一些鼓勵，會讓誰的生活變得更美好。

Alright, that's it for now.

好了，就到這裡吧。

Thank you again for tuning in to the Boost English Podcast.

再次感謝您收聽 Boost English 播客。

I truly appreciate your time and attention.

我真心感謝您的時間和關注。

Keep practicing English, keep taking care of yourself, and remember that stress is manageable when you have the right tools and mindset.

繼續練習英語，繼續照顧好自己，記住，只要有正確的工具和心態，壓力是可以控制的。

I'll be back soon with another episode, and until then, I'm sending you positive I'm Olivia, signing off, take care, and bye for now.

我很快就會再來一集，在那之前，我會向你們轉發我是奧利維亞的正面報道，我先走了，保重，再見。