为什么我们都这么有压力？

你是不是经常听不懂英文对话？

Do you struggle to understand conversations in English?

想听点轻松又有趣的吗？

Want to listen to something that's easy and fun?

在《实境简易英语》里，我们的主持人会用简单的英文真实聊天，帮你慢慢学会。

In real Easy English, our presenters have a real conversation in Easy English to help you learn.

去你常用的播客App搜‘学习简易英语’，或者上我们的网站看视频版，网址是 bbclearningenglish.com。

Search learning Easy English on your podcast app or visit our website to watch the video version, bbclearningenglish.com.

六分钟英语。

Six Minute English.

来自BBC学习英语。

From b b c learning english dot com.

你好。

Hello.

欢迎收听BBC学习英语的《六分钟英语》。

This is Six Minute English from BBC Learning English.

我是尼尔。

I'm Neil.

我是贝卡。

And I'm Becca.

是不是总在担心工作、考试，或者新闻里的战争和气候变化？

Worrying about work or exams, war and climate change in the news?

难怪现代生活这么有压力。

It's no wonder that modern life is stressful.

尼尔，什么事让你最烦心？

What makes you stressed, Neil?

哦，问得好。

Oh, good question.

我觉得就是时间不够用。

I think not having enough time to do something.

这真让我特别焦虑。

That really makes me stressed out.

你呢？

How about you?

当我尝试做从来没做过的事，又做得不好时，我就特别有压力。

When I'm trying to do something that I've never tried before, and I'm not very good at it, that makes me feel really stressed.

我也觉得这样很有压力。

I find that stressful too.

那你平时怎么应对压力呢，Neil？

And how do you cope with stressful situations, Neil?

我会试着放慢节奏，停一停，深呼吸，告诉自己：迟早会好起来的，今天晚些时候肯定能缓过来。

Well, I try to slow down, pause, take a breath, and think that some point, probably later today, everything will be okay again.

你呢？

How about you?

是的。

Yeah.

我也是。

Same.

但在我心里，我一直在告诉自己，我一定会越来越擅长这件事。

But in my mind, I'm telling myself that I will be better at what I'm doing.

我只是需要多练练。

I just need to practice more.

很多对现代社会感到压力的年轻人，都会用‘不堪重负’来形容自己的感受。

Many young people who feel stressed about the modern world use the word overwhelm to describe their feelings.

而‘不堪重负’也是最近BBC世界服务节目《世界万象》的主题。

And overwhelm was also the topic of a recent BBC World Service programme, What in the World?

接下来是伊克拉·法鲁克和克劳迪娅·哈蒙德。

Here's Ikra Farooq and Claudia Hammond.

所谓不堪重负，就是你被眼前的情况压得喘不过气来。

So overwhelm is an emotional state where you are struggling with your current situation.

你可能会觉得事情太多，根本应付不来。

So you might feel overloaded, might feel you can't cope.

不过这种情况通常是暂时的，希望如此。

And that might be a temporary thing, hopefully.

但如果这种情况长期持续下去，变成一种慢性压力，最后很可能导致精疲力尽。

But if it's not, in the longer term, if that becomes more of a kind of chronic kind of stress, then that that might lead to burnout in the end.

感到不堪重负、应付不了生活，这种情况要是长期持续，就会变成慢性状态。

Feeling overwhelmed and unable to cope with life can become chronic, meaning that it lasts for a long time.

过度压力会让人精疲力尽，就是那种因为太拼命工作导致的心理或身体透支。

Overwhelm can lead to burnout, mental or physical exhaustion caused by working too hard.

那我们该怎么管理生活中的压力，让自己更快乐、更健康呢？

So how can we manage the stress in our lives and feel happier and healthier?

这正是我们这期节目要聊的话题，还会介绍一些实用的新词和表达。

That's what we'll be discussing in this episode, along with some useful new words and phrases.

本期节目出现的所有词汇，你都可以在我们的网站 bbclearningenglish.com 上找到。

You'll find all the vocabulary from this episode on our website, bbclearningenglish.com.

不过在开始之前，我有个问题想问你，尼尔。

But before we start, I have a question for you, Neil.

缓解压力的一个简单方法，就是给自己留点时间休息。

One simple way of combating stress is taking time to rest.

根据BBC主持人兼心理学家克劳迪娅·哈蒙德的研究，哪项活动被认为最能让人放松？

So according to research conducted by BBC presenter and psychologist, Claudia Hammond, which activity is thought to be the most restful?

是a) 读书消遣，b) 在大自然中散步，还是c) 听音乐？

Is it a) reading for pleasure b) walking in nature or c) listening to music?

我觉得这三项都挺放松的，不过我猜是b)，在大自然里散步。

Well, I think they're all quite relaxing, but I'm gonna guess b, walking in nature.

真没想到啊，尼尔。

I'm surprised, Neil.

我知道你超爱音乐的。

I know you love music.

答案我们待会儿揭晓。

And we'll find out the answer later.

对很多年轻人来说，最让人压力山大的事之一就是考试。

One of the most stressful things facing many young people is exams.

这里，克劳迪娅·哈蒙德向BBC世界服务频道《究竟怎么回事？》节目分享了一些应对考试压力的建议。

Here, Claudia Hammond offers some advice for managing exam stress to BBC World Services, What in the World?

尤其是在考试过程中，如果你感到紧张的话。

Particularly in the exam itself if you feel stressed.

其实你知道吗，紧张的时候你反而可能表现得更好，因为它能让你更专注，让思维更敏锐，帮你发挥出最佳水平。

Then just knowing that you well may well perform better while you're stressed, that this it concentrates the mind, it sharpens and, you know, nerves sharpen your thinking and allow you to really do your best.

考前紧张很正常。

It's normal to feel nerves before an exam.

‘紧张’是‘担心’或‘焦虑’的口语说法。

Nerves is an informal word for worry or anxiety.

但根据克劳迪娅的说法，紧张未必是坏事。

But according to Claudia, nerves aren't necessarily bad.

对。

Yes.

紧张其实能帮你集中注意力。

Nerves can help concentrate the mind.

‘集中注意力’或者‘让思维更清晰’，意思就是让你更清楚地思考问题。

The phrase concentrate or sharpen the mind means to think more clearly about something.

就像演员或运动员一样，重大演出前有点紧张反而能帮他们发挥出最佳状态。

Like an actor or an athlete, feeling nerves before a big performance can help them do their best.

克劳迪娅还推荐了其他减压方法。

Claudia recommends other ways to reduce stress as well.

比如放慢节奏，接受‘够好’就够了，别总追求完美。

These include slowing down and accepting that it's okay to be good enough rather than always trying for perfection.

接下来，她向BBC世界服务节目《世界万象》的伊克拉·法鲁克分享了更多建议。

Here, she shares more tips with Ikra Farooq of BBC World Services, What in the World?

而且在这方面，确实没有一刀切的办法。

And I guess it's there's no one size fits all as well when it comes to this.

如果有人听着觉得，自己平时老是被压得喘不过气，你有什么建议吗？

So if someone's listening and thinking, want some top tips on just feeling overwhelmed generally in my life, what would you say to them?

首先，我要说，别指望你的待办清单能彻底清空。

So first, I would say, accept that your to do list is never gonna end.

它永远都会存在。

It is always gonna be there.

我知道这话听着有点消极，但就算你今天把清单做完了，明天还会有新的事情冒出来。

So even I know that might sound defeatist, but even if you get to the end of it today, tomorrow, there will be something else on it.

这本来就是生活，也是你忙得团团转的正常表现。

And that is just life, and that is just signs of a busy life.

减压的方法有很多。

There are many ways to combat stress.

没有哪种方法能放之四海而皆准。

Not a one size fits all solution.

‘一刀切’就是指用同一个办法去解决各种不同的问题。

The phrase one size fits all describes trying to apply the same solution to many different problems.

克劳迪娅最后的建议是：别太纠结你的待办清单。

Claudia's final piece of advice is don't worry too much about your to do list.

就是你所有要做的事那张单子。

The list of all the items you have to do.

为什么呢？

Why?

因为这事儿永远没完。

Because it never ends.

每天都会冒出新的事儿加到清单上。

Every day there will be something new to add to the list.

那还操心啥呢？

So why stress?

这建议真不错，尼尔。

Some good advice there, Neil.

下次我压力大的时候，我试试这些方法。

I think I'll try these techniques next time I feel stressed.

说到减压的方式，我想起我之前问过你的问题。

And speaking of ways to de stress reminds me of my question.

我之前问过，根据BBC主持人兼心理学家克劳迪娅·哈蒙德的研究，哪项活动被认为是最放松的？

I asked you earlier, according to research conducted by BBC presenter and psychologist, Claudia Hammond, which activity is thought of to be the most restful?

你当时回答的是B：在大自然中散步。

And you answered b, WalkingInNature.

可惜啊，尼尔，正确答案是a，阅读。

Unfortunately, Neil, the answer is a, reading.

其实阅读也特别让人放松。

Well, reading is really relaxing as well.

明白了。

Okay.

我们来回顾一下本期的词汇，先从形容词‘chronic’说起，意思是持续很久的。

Let's recap the vocabulary from this episode, beginning with the adjective chronic, which means continuing for a long time.

倦怠就是工作太拼命导致的身体或精神上的精疲力尽。

Burnout is a feeling of physical or mental exhaustion caused by working too hard.

如果说一个棘手的情况让人‘头脑更清晰了’，意思就是它让你思路变明了。

If you say that a difficult situation sharpens or concentrates someone's mind, you mean that it makes them think clearly.

‘nerves’是口语里表示担心或焦虑的说法。

Nerves are an informal word for worry or anxiety.

‘一刀切’的做法就是不管问题多不一样，都用同一个办法去解决。

A one size fits all approach tries to apply the same solution to all problems rather than solving them individually.

而且

And