Avsnitt
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主播：Flora（中国）+ Selah（美国）
歌曲： I Count on Me
Today, we will discuss life lessons (人生道理) about interpersonal relationships (人际关系). 有哪些人际关系的道理是你现在才悟到的？
Almost every problem in the world can be traced back to relationships (世界上几乎每一个问题都可以追溯到人际关系). Whether it’s misunderstandings, conflicts, or even broader societal issues (更广泛的社会问题), it all often starts with how we connect with one another.
其实relationship这个词不光是指romantic relationship（恋爱关系），还包括friendships（朋友关系）, relationships with your family and co-workers（家庭关系和同事关系）等等。这些都是属于interpersonal relationships（人际关系）。
01. Always be sincere 永远保持真诚
Sincerity is the foundation of building a relationship (建立人际关系的基础). 你要向别人display your sincerity (展示你的真诚)，关键在于你是否真的真诚待人。Basically, sincere people really mean the things they say.
This means that when you care for someone, you really care and not just try to gain something from your relationship with them. You care about them as a human being, and want what’s best for them (你关心的是他们的人格，并希望他们得到最好的).
Flora thinks it's a quite valuable quality, especially nowadays when some people are no longer willing to remain honest and tell the truth in many situations. Sometimes they just create a persona (塑造一个人设) for themselves to be liked by others. But that's not who they really are.
Just show them your true self; those who like you will naturally be drawn to you. And it's also important to talk about your true feelings and thoughts, both positive and negative. But some may just feel ashamed to talk about these sometimes (但有些人有时会觉得羞于启齿).
They might have all sorts of concerns (担忧), like what others think of them. But it can really let each other know where your relationship is headed in the future (让彼此知道你们关系的走向). How you feel in a relationship matters, and it determines whether or not you want to stay in the relationship (决定了你是否想要留在这段关系中).
Flora wasn't very good at expressing her feelings, but then she realized that doing so has so many benefits. 比如说简单的一句“今天和你玩得很开心”就会让对方收到一个正向的信号，这意味着你们的关系可能在向好的方向发展。
Similarly, alert the other person when you feel offended (感受到被冒犯) and tell them how you feel, which will prevent them from hurting you and your relationship further, even though they may not mean to (即使对方不是故意这样做的).
02. Communication is the key 沟通是关键
Being able to communicate effectively is an invaluable skill (很宝贵的技能). 世界上绝大部分问题是由人际关系引起的，而其中靠沟通能解决的问题其实是占很多的。You need to be able to communicate what you want, need, feel or think to someone else.
Otherwise there can be miscommunications (误解) that lead to walls being built in this relationship (在这段关系中造成隔阂). 有时候换位思考也达不到和解的时候，可能是别人不知道你的需求是什么。这时候能破冰的一点就是：You need to communicate what you want, need directly：Conform? Apology? Help? Or something.
Good communication can take time and practice especially as you learn the communication style of that person (尤其是当你了解了对方的沟通方式之后), but it is important.
不过大家可能还担心的一个点是："I want to express my needs directly, but what if he or she thinks I'm just being too sensitive or high-maintenance (太敏感或者让人耗神了)?" 但是，如果对方真的在乎你以及你们的关系的话，只要你的需求是合理的，他大概率应该是不会这么想的。
If someone actually tells you, 'You're just too sensitive,' and expresses that they can't accept your feelings, then congratulations—now you know that this relationship isn't right for you. Maybe they are just gaslighting (煤气灯操纵). 遇上这种人的话你要考虑一下你们的关系了。Maybe this relationship isn't right for you.
•gaslight vt. <非正式> PUA，心理操控使人产生自我怀疑
Part of learning to communicate is also learning to accept and respect differences (接受和尊重差异). Just because someone is different from you, does not mean they are bad or weird. They are just different.
It is important to know that someone sees something differently and learn how to accept it and accommodate (适应) it, just like you would want someone to do for you.
03. Interpersonal relationships must be maintained 人际关系是需要维持的
Especially in today's fast-paced lifestyle, it's easy for us to overlook the maintenance of our relationships (很容易忽视对关系的维持). Especially as an adult, they require investment (需要投入)- time and effort.
If you are not watering a seed, how do you expect it to grow into a flower? Even when it became a flower, you had to fertilize (施肥) it, water it, and even catch bugs sometimes.
04. Relationships without personal boundaries won't last long.
没有边界感的关系是不会长久的。
You should put time and effort to invest, but at the same time, you have to heave boundaries to protect others and yourself. 有时候我们遇到一些和自己特别聊得来的人就容易忘记一些boundaries（边界）。
But it's these boundaries that can keep your relationship stable. That's why it's important to gradually learn their boundaries and demonstrate your own (了解他们的界限并展示自己的界限) when dealing with others. 这样双方就都会在一种很舒服的状态下沟通了。
Selah has some relationships that take more out of her and take away from her life, in which case she needs to set boundaries. Actually, boundaries have always existed within us; it's just that when they're constantly being crossed, we feel the need to make them clearer (只是当它们不断被跨越时，我们觉得有必要让它们更加清晰).
Another similar one is don't compromise your principles for them (不要在自己的原则上有所妥协). 大胆展示自己的原则，对方才会知道和你交谈的范围在哪，而不是疯狂踩雷。
05. Relationships: it’s good to consider quality over quantity 注重质量胜于数量
Our time and energy are limited. You cannot be best friends with everyone. When you feel that maintaining relationships has taken too much of your energy and time, maybe you should consider which ones are unnecessary.
When thinking about relationships, it’s good to consider quality over quantity. So sometimes you may need to have fewer friends to cultivate good and meaningful ones.
A bunch of acquaintances may not measure up to a true friend (一群泛泛之交可能比不过一个真正的朋友).
Thank you for joining us as we explored these insights together. We hope you feel inspired to cultivate deeper, more meaningful relationships (培养更深层次、更有意义的人际关系) in your life. Until next time, take care and keep fostering those connections!
请在评论区告诉我们：有哪些人际交往的道理是你后来才悟到的？
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主播：Flora（中国）+ Erin（美国）
歌曲： I Count on Me
今天我们要聊一个非常有趣并且比较深刻的话题，关于一些看似流行但其实可以被视为toxic (有毒) 的建议。
Today, we’re unpacking some of these popular “toxic” suggestions and exploring a healthier, more realistic way (更健康、更现实的方法) to approach them.
This isn’t to say all advice is bad (并不是说所有的建议都是不好的), but it’s crucial to recognize when advice doesn’t quite apply to your own situation.
01. “Just be yourself.” 做你自己。
It sounds positive. 但是这句话省略了一个非常重要的premise（前提）that is you’re already self-aware and respectful of others (你建立了自我意识和对他人的尊重). The problem with this advice is that it implies any version of yourself is perfect (任何时候的你自己都是完美的) just as it is.
But personal growth is about identifying areas where we can improve, not just accepting everything at face value (从表面上看). Growth is about learning, progress and transformation (转变) and going beyond yourself. 片面地理解这句话可能会lead you astray (让你误入歧途)。
So, instead of using “be yourself” as a blanket excuse, think of it as “be the best version of yourself (做最好的自己).” Ask yourself, “Am I truly living up to my potential (发挥了我的潜力吗)? Is this really my best self?”
02. “Show them what they’re missing.” 做出点什么让他们看看。
This is the idea of proving others wrong by showing them you can succeed. 但是如果你的动力是建立在向别人证明自己的基础上，actually the mindset can become toxic.
If your motivation is solely to get validation (仅仅是为得到认可) or prove something to others, then your success isn’t really for you (你的成功不是真正为了自己), is it?
Live for yourself, guys. If you think their assertions (断言) are ridiculous and toxic, just stay away from them. Not all people are careful with their words (审慎发言), but you don't have to take responsibility for their mistakes.
一种更健康的说法是“Achieve your goals because they matter to you, not as a form of revenge or validation.” Let your accomplishments be something that fulfills you—not something that proves a point (而不是证明观点的东西).
03. “Why are you sad? You have everything to be happy about.” 明明有值得高兴的一切，为什么要难过呢？
Flora thinks, to a certain extent, the person who said it is demeaning other people's emotions (贬低别人的情绪). Because no one can fully empathize with someone else (完全感同身受), we never have the right to judge how they really feel.
It implies that external circumstances should control your emotions (意味着外部环境应该控制着你的情绪). 但是情绪并不是这样运作的。This kind of advice can make people feel ashamed of their sadness. But it’s just a natural emotion. So don’t ignore and disrespect your true feelings.
We should recognize that it’s okay to feel down even if things seem fine on the surface. Emotions aren’t something you can rationalize away (合理化)—they’re valid and deserve to be acknowledged (值得被承认).
Instead “Allow yourself to feel what you feel without judgment. Acknowledge it and give yourself the space to work through it.” Then your emotions feel taken care of. Sometimes you think that ignoring your emotions will save you more time, when in reality it will only accumulate more problems (积累更多的问题).
04. “Follow your passion.” 跟随你的激情。
Sounds good, right? But sometimes, this advice can actually be misleading (误导性的).
Flora has heard a lot of successful entrepreneurs say this. It’s often well-intentioned (出于好意的) but it always seems like the reason why people find this quote valid isn't because all those who follow passion can be successful, it's that those who follow passion and aren't successful don't have a voice (而是那些追随激情而不成功的人没有发言权).
并不是每个人的热情都与一个stable career（稳定的职业生涯）或他们的技能相一致，这可能会导致很多frustration（挫折）。
Pursuing your interests is great, but sometimes it’s more practical to look for a balance—finding a job that’s fulfilling but also realistic in terms of earning potential and job prospects (收入潜力和工作前景). 梦想和热忱是要有的，但也要建立在生活的基础之上。
Sometimes we discover new passions while working in a field. You might start out in something practical, and then realize you love certain aspects of it that you wouldn’t have considered otherwise (意识到你喜欢某些你不会考虑的方面). This gives you the chance to enjoy what you do while also having stability (稳定).“Life is like a box of chocolates, you never know what you’re going to get.”
Maybe what you felt was against your heart is exactly what you love. There are some things that you don't appreciate until you do them. 有些领域是真正接触后才会感受到它的魅力。所以关键就在于你有没有真正踏实去做。
So, rather than blindly following passion, maybe the better advice would be to find purpose in what you do and keep space for personal growth outside of work too (也为工作之外的个人成长留空间).
You might find a mix of stability and interest that actually works better in the long run (把兴趣和稳定性相结合才是长远之计).
05. “Failure is not an option.” 没有失败这个选项。
没有失败这个选项，也就是只许成功不许失败了。听起来有一种破釜沉舟的决心。
It sounds so determined and tough (坚定而强硬), but if we’re honest, failure is almost always an option—and often the most available one.
Flora doesn't believe there should be anyone in the world who hasn't had a failure. Failure is something that is so common that if we don't allow ourselves to experience it, then it can be a huge blow (巨大的打击) to you when it does happen. 因为你假设自己能够成功但是却没有为失败做任何准备。
As Steven Crowder once said, failure is usually “the easiest and most readily available option.” Trying to pretend it doesn’t exist just isn’t realistic (试图假装它不存在是不现实的), and it doesn’t make you any more likely to succeed (这也不会让你更有可能成功).
A better way to look at it might be, “Failure is likely, but the odds of success increase when you try (失败很有可能，但如果你尝试，成功的几率会增加).”
Flora also has a favorite quote that is very similar to this one: the opposite of success is not failure, it's doing nothing (成功的反面不是失败，而是什么都不做). 总之也是鼓励大家不要惧怕失败，只要尝试就会有成功的可能。
Accepting failure as part of the process can actually be motivating. When you recognize that success often takes multiple tries (成功往往需要多次尝试), failure just becomes part of the learning curve, not some terrible end.
Knowing this will bring you closer to the truth, rather than being deceived by the lies you create (被自己的谎言欺骗). And that’s a mindset shift that helps. It turns failure into something manageable, rather than something you avoid at all costs (而不是一些你不惜一切代价避免的东西).
So, next time you hear popular advice, take a moment to consider how it applies to you. Just because advice sounds good doesn’t mean it’s always good.
Popular advice may be very eye-catching (引人注目的), but it may not always be right for you (不一定是适合你的).
That’s the key—make sure advice aligns with your values and goals. It’s okay to question (质疑) what you hear and even to reject advice if it doesn’t feel right for you.
树立自己良好的values（价值观）会让我们更有判断力，不会人云亦云、随波逐流。
Remember, the best guide for your life is your own informed perspective (你自己的知情视角). Thanks for joining today! Until next time, keep thinking, keep questioning.
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Saknas det avsnitt?
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主播：Maelle（法国）+Selah（美国）
歌曲：I Count on Me
今天梅莉和Selah要聊一聊“what they miss about China”! 到国外后最想念中国的什么。
Selah has not been back to China since she moved to the US in 2019, so it has been a long time. Maelle has been back a few times, since her family still lives in China. China is considered Selah’s childhood home, so she has many fond memories and nostalgia (怀念).
Maelle在国外和她的中国朋友说她准备“回国”时，他们都会笑，因为Maelle虽然是外国人，但是她说的回国也是中国。China is truly home for Maelle.
What do they miss most after leaving China？
01. China's Cuisine & Convenient Lifestyle 中国的美食和便捷的生活方式
Selah misses food being delicious, fresh, and cheap. When Maelle really misses Asian food, she finds it quite hard to find good and reasonably priced places (价格合理的地方). 在国外找好的中餐厅真的不容易，而且价格会比中国贵。
In the US, food is often very processed (大量加工), and eating out can be very expensive. In France they have really good food. Maelle would not complain on that, but it can be quite expensive for sure, especially coming from China.
Besides food, Selah also misses public transportation. 在中国想去任何地方可以乘公共交通工具and it is very easy! You can take a bus, metro (地铁), taxi and so much more.
It is so different in the states. 在美国公共交通不是特别的方便。In the US, everyone has to have their own car. 除了大城市like New York or Los Angeles, 其他地方必须得有自己的交通工具。It’s not so convenient.
This is something Maelle really misses about China, how quickly and convenient everything is. 梅莉觉得在中国生活真的很方便, like ordering food, and all the services such as滴滴, 达达, 代驾, and so much more. It is cheap, fast, easily accessible (容易获取) and makes life so much easier.
02. Chinese Healthy Lifestyle and Hospitality 中国人健康的生活方式和待客之道
Selah really misses the ability to walk everywhere. In the US, she mostly sits, either at her desk at work or in her car. Selah感觉中国人每天walk so much everywhere, this has to be so much healthier!
Maelle really misses going to the parks in the morning or at night in China and seeing the older people dancing and exercising. She always found it to be so wholesome (有益健康). This isn’t something she sees old people do in France. 在中国，梅莉经常会看到老人早上在公园里健身，晚上跳广场舞，真的很有意思，而且很健康！
Something Selah also misses is how welcoming Chinese people are towards foreigners. They always want to have a conversation with her. Maelle definitely misses the hospitality (热情好客) in China. 梅莉觉得中国人的待客之道非常好，她非常喜欢这一点。
When Selah lived in China, she would get many questions every time she left the house like, “你是哪里人？你怎么会说中文？你在这儿住了多久？你更喜欢美国还是中国？你喜欢吃饺子吗？”
Maelle would have very similar experiences. She always finds it so nice to be able to start a conversation and get to know people. They are very approachable (平易近人).
Selah said people in the US are kind and welcoming, but they can sometimes look intimidating or unapproachable (令人生畏或难以接近). It can be like that in France as well.
03. Interesting Traditions of Chinese Festivals 中国节日的有趣传统
China has many holidays, like 中秋节，端午节，春节 with many traditions. The US has holidays and traditions, but they have a shorter history. There are so many fun activities during the holidays, it is always so fun to participate.
Selah misses the red decorations (装饰品) around 春节 and the traditions like 红包 and 包饺子.
Maelle totally agrees. And she thinks that how everyone gathers to set fireworks is so special!
Selah misses hearing fireworks for holidays. They are not allowed where she lives other than New Years and the 4thof July.
They are not allowed in France either. Maelle doesn’t see them often expect for special occasions (除了特殊场合). 在美国和法国，她们不是经常可以看到烟花，在中国尤其是过节的时候放烟花都是很热闹的时刻。
04. Changes and Constancy in Chinese Cities 中国城市的变与不变
Maelle really misses speaking Chinese everyday. Selah does not use it as much anymore.
Maelle also misses the dynamic pace of development (充满活力的发展步伐) in China. There is always something changing. Cities in China are always evolving, with new buildings, restaurants, and innovations popping up (突然出现). It is always exciting and you don’t know what might pop up next!
Lastly, the 24/7 availability (全天候服务). In France, everything is basically closed on Sundays, and shop hours are quite limited. Maelle really misses how in China, food delivery (外卖), shops, and restaurants are always open. It’s great for emergencies or spontaneous plans (紧急情况或临时计划)—there’s always something open (总有营业的地方)！
There are some places like that in the US, but it is mostly fast food and even then, they will usually close after midnight (在午夜后关门).
After the conversation today, they miss China even more! If you have any questions or comments feel free to comment below !
请在评论区告诉我们：你还想听梅莉和Selah聊什么话题呢？
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主播：Flora（中国）+ Erin（美国）
歌曲：Double Trouble
我们今天来聊聊最近在全球重映的魔法题材系列电影——Harry Potter。
It has captured the hearts of millions worldwide (俘获了全世界数百万人的心). Even now, with the re-release (重映) of the films, fans—both old and new—are flocking to (涌向) cinemas to relive the magic (重温).
前几天Flora订票的时候发现Harry Potter的放映厅位置爆满。You really had to scramble to get the best seats (抢最佳观影位置) for the movie!
It’s the same thing in the U.S. Erin knows a lot of people would seat in theaters for hours on end, watch like an entire marathon of the movies (很多人会在影院里一坐就是几个小时，就像看一整部马拉松式的电影一样). So Today, we’re breaking down the top reasons (首要原因) why Harry Potter remains so beloved.
01. The relatability of its characters 角色的亲和力
They’re real, flawed (有缺点的), and far from perfect. 让人觉得没有距离感。In fact, there are actually a lot of movies and TV shows that simplify (简化) the characters and their emotions.
We see them deal with everyday problems, especially as teens and young adults. They aren’t portrayed (被描绘) as overly mature (过度成熟)—they are as messy and unsure as we were at their age.
And it perfectly reflects the everyday challenges that we face as teenagers. From Harry’s insecurities (不安全感) to Hermione’s perfectionism (完美主义) and Ron’s feelings of inadequacy (不自信), these are issues we’ve all faced.
相信这些是大家经历过的事情，所以我们很容易resonate with them（与他们产生共鸣）。That authenticity (真实性) makes us connect with them on a personal level.
02. A magical world intertwined with reality 与现实交织的魔法世界
Another reason the series feels so magical is how the wizarding world (魔法世界) is intertwined (交织) with our own. It’s not some completely distant, far-off place. Instead, the magical world runs parallel to our reality (与现实平行).
This makes a lot of kids believe in Hogwarts (霍格沃茨) even more. 所以很多孩子到了11岁的时候会期待收到来自Hogwarts的录取通知。
It seems like magic could actually be hidden around the corner. You can almost imagine bumping into (撞见) a wizard in Diagon Alley (对角巷) or stumbling onto (偶然发现) Platform 9¾ (9¾站台) at King’s Cross (国王十字). That connection makes it feel closer and more real.
03. Distinctive school divisions 独特的学院划分
In fact, Hogwarts itself is another huge draw (巨大的吸引力). 他们没有按照教授的内容去划分学院，而是按照学生的traits and characteristics（特征和特性）。It is unlike traditional magical schools at all.
Gryffindors (格兰芬多) are known for their bravery, Ravenclaws (拉文克劳) for their intelligence, Hufflepuffs (赫奇帕奇) for their loyalty, and Slytherins (斯莱特林) for their ambition. It’s not just about learning magic—it’s about belonging to a group that reflects who you are.
找到一个属于你的群体会帮你建立a sense of belonging（一种归属感）。Wherever in Gryffindor, Ravenclaw, Hufflepuff or Slytherin, you will all find a place where you belong.
Fans love imagining which house they’d be sorted into (被分到哪个学院). It’s more than (不仅仅是) just a school; it’s a home where your values and traits are recognized and celebrated (这是一个让你的价值观和特质得到认可和庆祝的家). Anywhere on the internet that mentions Harry Potter, you see people discussing what house they are.
Flora did a Personality Test-Which Hogwarts House Are You in (你在哪个霍格沃茨的学院里)?
Basically, you need to do some multiple choice questions (多选题) where you'll get points for each option, and at the end you'll need to add up the points. 一个分数区间会对应一个霍格沃茨学院。
大家如果对这个测试感兴趣也可以去搜一下：Which Hogwarts House Are You in? If you're interested in MBTI 16 personality, you must be very much the same with this one.
04. The stunning visuals 令人惊叹不已的视觉效果
Like Gloucester Cathedral (格洛斯特大教堂——位于英格兰南部的格洛斯特郡) and Alnwick Castle(阿尼克城堡——位于英格兰东北部的诺森伯兰郡), it makes them even more special.
These places are not just CGI (computer-generated imagery)—they have history, depth, and character. This makes them more relatable and appealing.
05. Memorable quotes 令人难忘的名言
It’s like magic brought to life (魔法被赋予了生命). Harry Potter最powerful（强大）也是最伟大的地方就在于它教会我们的life lessons（人生教训），it’s about love, friendship, and loyalty（爱、友谊和忠诚）。These values that transcend gender, race, and age.
和我们大多数人一样，他们一开始只是nobodies（无名小卒）。Over the course of the series (在这个系列中), they grow, face incredible challenges, and mature in ways we can all admire. 也许这才是我们普通人崇拜的英雄。
It’s a story of resilience (坚韧) and growth. No matter who you are or where you start, you can become something greater through courage, friendship, and perseverance. They're all precious treasures in life.
Finally, the series is packed with memorable quotes(充满了令人难忘的名言) that stick with (继续跟着) you long after you’ve closed the book or left the theater.
Like Dumbledore (邓布利多)’s wisdom: “It does not do to dwell on dreams and forget to live (人不要依赖梦想而忘记生活).”
Or “Happiness can be found even in the darkest of times, if one only remembers to turn on the light (即便在最黑暗的时候，也可以找到幸福，只要你记得开灯).”
“We’ve all got both light and dark inside us. What matters is the part we choose to act on. That’s who we really are (每个人内心都有光明与阴暗的一面，重要的是我们如何选择，那才是真正的我们).”
These lines aren’t just magical—they’re reminders of how we can approach life (对待生活). 它们讲述了the struggles we all face and the choices we make。
That’s why we love Harry Potter so much. It’s the characters we relate to, the magical world that feels so close, the life lessons that guide us, and the quotes that stay with us forever.
Whether you’re watching the re-release in theaters or picking up the books for the hundredth time, Harry Potter’s magic never fades (哈利·波特的魔法永不褪色). 他会一直提醒我们：friendship, bravery, and staying true to ourselves（友谊、勇气和忠于自己），这三样东西是何其宝贵。
06. Online reviews of the Harry Potter and the Sorcerer's Stone movie
接下来是来自Rotten Tomatoes“烂番茄网站”的一些影评。
（1）《哈利·波特》系列电影是少有的违背 “原著总是更好 ”这一观点的系列电影。
（2）看到孩子们自己动手、智胜同龄人和成年人、战胜强敌，总是令人激动不已。
（3）......第一部电影还算不错（decent-enough），很好地建立了罗琳笔下令人印象深刻的细腻世界和人物形象。
If you love Harry Potter as much as we do, share your favorite reason with us. Thanks for joining us today. Until next time, keep the magic alive (让魔法永存)!
请在评论区告诉我们：你觉得《哈利·波特》系列电影怎么样？
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主播：Flora（中国）+ Erin（美国）
歌曲：Out There
我们来聊一个在不同文化背景下都能引起人们共鸣的一个话题—anxiety（焦虑）。
Anxiety is something most of us experience regularly. Whether it's work, school, relationships, or the day-to-day stress of life, anxiety tends to creep in (悄悄蔓延). 真的是生活的方方面面都有可能滋生焦虑。
关于处理anxiety，大家有想过：不去fight it（和它做对抗），而是和它make peace（和平相处）吗？Today, we’ll talk about how to accept and manage anxiety in a healthier way (今天，我们将讨论如何以一种更健康的方式来接受和管理焦虑).
01. Sources and Manifestation of Anxiety 焦虑的来源和表现
Anxiety can come from all kinds of sources. Relationships, work, school, and just navigating (驾驭) life can all contribute. It’s not uncommon to feel like we’re constantly juggling too much at once (我们经常会觉得自己要同时处理太多事情).
But anxiety isn’t just about what's going on around us; it affects us in various ways. We might feel physical symptoms (身体上的症状)—like a racing heart (心跳加速) or tension (紧张)—or find ourselves stuck in cycles of worry (陷入了一个无限担忧的循环中).
And that brings us to the heart of today’s discussion: how can we effectively manage anxiety (如何有效地管理焦虑)?
We’ll explore techniques like cognitive restructuring (认知重组), journaling (写日记), and brainstorming solutions (头脑风暴解决方案) to help manage those overwhelming feelings.
02. The Right Mindset 正确的心态
It’s important to recognize that these sources are part of being human, not something we need to completely eliminate (需要完全消除). But, how we react to them makes a huge difference.
Flora can relate to that on a personal level. There was a time when she tried to tackle her anxiety head-on, thinking that if she just fought it hard enough, it would go away. But then she realized that the more she resisted her anxiety, the stronger it seemed to become.
Eventually, she learned to acknowledge her feelings instead of battling them (承认自己的感受而不是压抑). She thinks this is a very important mindset for us to have when dealing with anxiety.
03. How to Manage Anxiety Effectively？如何有效管理焦虑？
(1) Cognitive Restructuring (认知重组)
To manage anxiety, one key approach is challenging our thoughts. 其实很多时候我们的认知或者想法和事实是有很大差距的。With a little bit of reasoning (稍做推理), you may find that the truth is actually far from what you thought.
进行认知重组的时候可以问自己一些问题：Is my worry logical（我的担心是符合逻辑的吗）? What’s the evidence behind it（这背后有证据吗）? 总之就是不要让你的emotion（情绪）占据自己的大脑。
You might find that a lot of what you’re anxious about is unlikely to happen, or that you’re exaggerating the problem in your mind (你夸大了心中的问题).
(2) Journaling (写日记)
Writing things down helps make the problem feel more concrete and manageable (更加具体和易于管理). When you put your thoughts on paper, it’s easier to break them down and find a solution.
当你有焦虑却不表达的时候，那它就成为了一种abstract feeling (抽象的感受)，会让你觉得it's difficult to manage，这样的话只会加深焦虑。那么这时候通过journaling把它具象化，就会打破你对这种未知抽象的恐惧。
(3) Brainstorming Solutions (头脑风暴解决方案)
When faced with a problem, listing out as many solutions as you can (尽可能多地列出解决方法) is a helpful way to ease anxiety (缓解焦虑). It reduces that feeling of uncertainty and helps you regain a sense of control (找回掌控感).
这个其实是可以刻意练习的。You might feel a bit lost at first, but once you open your mind (打开思路), you'll find that there are at least three solutions to your problem (一个问题至少有三种解决方法). It also calms your mind and helps it think of something else.
04. Classification of Anxiety (焦虑的分类)
(1) Acute Anxiety (急性焦虑)
Sometimes, we have acute anxiety, which comes on suddenly, like before a big presentation (一场大型演讲之前). 此外，在日常生活中大家轮流发言交流自己的想法的时候也有可能产生acute anxiety。So what can we do about this?
在这种情况出现时，deep breathing（深呼吸）or distracting yourself for a short period（短暂地分散一下注意力）都是比较有效的。
如果大家想要直接从源头上减少acute anxiety的话，Flora的建议是：Create more opportunities for yourself to deal with acute anxiety (多给自己创造一些能去应对急性焦虑的机会). 次数累积到一定程度之后，你可能就会惊喜地发现你没有之前那么紧张和焦虑了。
In fact, this method could take a lot of courage in the beginning. But when you actually take that step, you'll realize it's not that hard. It is like exposure therapy (暴露疗法). The more you do it, the less scary it is.
(2) Chronic Anxiety (慢性焦虑)
Chronic anxiety is probably more likely to bother us, and we often have a hard time dealing with it. If it’s chronic anxiety, where the feelings build up over time (随着时间的推移而积累), it’s important to approach it differently.
First, adjust your mindset (调整心态). 千万不要试着去suppress or avoid the anxiety（压抑或者回避焦虑），这只会适得其反。
其实anxiety是大脑对我们的一种保护。When we feel anxious, it's our brain reminding us to react ahead of time to unknown dangers (提醒我们提前对未知的危险做出反应) so we can better protect ourselves.
Whether we are humans or other animals, when faced with a threat we either choose to run or fight. Either choice requires our bodies to function at maximum capacity (都需要我们的身体发挥最大功能) to protect us from harm.
自古以来都是这样的。产生焦虑并不是错误，而且是我们身体的一种protective mechanism（保护机制）。
After realizing this, you can consistently do things that boost your mood (持续地做一些能改善情绪的事情). It could be exercising, connecting with loved ones, or taking breaks during stressful moments.
By balancing out life’s negatives with positive actions, you’ll prevent anxiety from becoming overwhelming. 当你生活中积极的事比重变大之后，心情自然也会变好了。
At the end of the day, anxiety is part of life, but it doesn’t have to control us. The key is learning how to approach it with the right mindset (关键是学习如何以正确的心态来处理它), accept it for what it is, and find practical (实用的) ways to manage it.
So next time you feel anxious, remember: you don’t need to fight it. Instead, try to make peace with it (尝试和它和解), understand where it’s coming from, and use the tools we talked about today to take back control. And remember, it's perfectly okay to seek support (寻求帮助), whether from friends, family, or professionals.
We hope today’s episode helps you feel more empowered to face anxiety head-on and find balance in your life.
欢迎在评论区告诉我们：你都有哪些管理焦虑的方法呢？
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主播：翩翩（中国）+Selah（美国）
歌曲：Like I Loved You
最近外网有个话题被热议：
什么东西极大地改善了你的心理状态？（What massively improved your mental health?）
01 运动 Exercising
运动真是让人又爱又恨。It sucks at how well it works.
然而，心情低落的时候，运动是最不想做的事（when you are depressed, exercising is the last thing you feel like doing.）
但又是真有效果。所以说it sucks at how well it works.
坚持锻炼带来的精神状态改善是其他任何方法都比不上的。Nothing else has much of a positive effect on your mental health as regular exercise.
02 养宠物 Having petsMany people think having pets helped their mental health. 因为life can be lonely, 宠物可以给到陪伴。It makes life a little easier. 让孤独的日子能好过一点。
“其实我有一个心理体验，就是在低谷期时，可以选择将一部分心力拿出来，去照料植物、动物，或者教学生、帮助别人，在这种过程中，会得到一部分自我救赎。”
This might be why having pets can improve mental health.
03 走出去 Getting outside因为外面有大自然。Yes! Nature！
Nature can work wonders for your mental health. 就像梭罗在《瓦尔登湖》所体验的那样，大自然是内心的避难所。
When you realize that so much is alive and around us, it makes you stop and think how small we really are. 天地有大美而不言，身处其中，会时常有这种humbling moments。
前天在一席，翩翩还跟同事开玩笑，说人什么时候会意识到自己有脚？When do people become aware that they have feet?
答案是：脚疼的时候。(When your feet hurt！) 同理，人在痛苦的时候更能意识到“自我”的存在。当人处在大自然中，“自我”会瞬间变渺小，那么人与自我的巨大矛盾也就会平息很多。
04 觉察 Reevaluate what is causing that就是要重新评估一下，什么引发了你的心理危机。
Is it a person in your life? Is it a living situation? 是接触的人？还是生活环境？
现在流行一个词叫做toxic，有毒的。
外媒上的网友建议，首先要远离那种不友好、不公正、人际关系复杂，得不到肯定的工作环境，这种就是有毒的工作环境（a toxic work environment）。
So leave a toxic work environment. 远离有毒的人（Remove toxic people）。
这位外国网友说：
It’s amazing how much your mental health can improve just by removing toxic people from my life. Toxic people bring nothing but negativity to your life.
05 睡足觉 Getting enough sleep睡觉，是被严重低估的精神改善大法！这位国外网友简直是嘴替，他说：我要是十几岁就知道这事儿就好了 （If only I’d realized this in my teens）。
睡眠太重要了。It has a great impact on your day, productivity and mood. 最终影响的是mental health。 长期睡眠不足一定会让人产生精神危机。所以好好睡足觉。
06 停用社交媒体 Putting a stop to social media use但话又说回来了，很多东西又绝对会影响睡眠，比如说 spending too much time on screens or social media （玩太久的电子产品和社交媒体）。
这位外国网友说：我停用社交媒体，改成读纸质书，今年1月份以来我已经读完6本书了，这让我感觉自己棒棒哒。（Putting a stop to my social media use and replacing that time with reading books. I have completed 6 books since the beginning of January. It makes me feel really good about myself.）
大家觉得，什么东西极大地改善了你的心理状态呢？
Selah是：周围环境干净整洁，东西各归各位（keeping everything in its place）。
翩翩是：读书、写作、喝茶、以及教课。
你们呢？So what massively improved your mental health, our dear followers?
请大家留言分享：什么东西极大地改善了你的心理状态？说不定你的经验方法能够帮助到很多人。
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主播：Flora（中国）+Selah（美国）
歌曲：fuzzy wuzzy
今天我们要谈的是：哪些话醍醐灌顶，永久改变了你对生活、对事物的看法？We both have some quotes (名言) that really impacted (影响) our lives and perspectives (观点).
01. “You might be the sweetest peach on the tree, but some people just don't like peaches.”
“你可能是树上最甜的桃子，但是有些人就是不喜欢桃子。” It is a very sweet quote that is also very deep. It reminds Flora of a story:
有一个人很喜欢吃橘子，但是他的父亲不喜欢。No matter how much he tried to tell his father about the benefits of oranges: rich in vitamin C (富含维生素C), or to buy the best variety of oranges (买最好品种的橘子), he just didn't like them. 最后他父亲说了一句话：“再好的橘子我也不喜欢吃，我根本就不喜欢橘子的味道。”
It doesn’t matter if it is the best orange. He wasn’t going to like it. 被每个人喜欢当然是大家都希望发生的。But it's impossible. You may be the sweetest peach or orange, but some people just don't like it, and it's not your fault.
It is impossible to make everyone happy all the time. Some people, you will just never win over to your side (你永远也无法把他们争取到你这边来)!
The quote actually helped Flora get over (克服) her desire to be liked by everyone. She realized she can’t please everyone, and that’s perfectly okay. Instead, she started focusing on becoming someone she herself actually likes. 不要成为别人眼中的你，要成为你眼中的自己。
02. “You cannot control the way someone else reacts.”
“别人的反应并不是你能控制的。” You can only control yourself and how you react to something, not other people.
Don't expect people to always react the way you want them to (不要期待别人总是按照你所希望的那样做出反应). If someone reacts poorly, that is out of your control (那是你无法控制的). But you can reflect and see if you can communicate better next time.
Maybe the only thing we can control in this world is ourselves. 虽然我们不能控制别人的reaction（反应），但是我们可以反思一下下次有没有更好的交流方式。That's what we can and really should do, rather than blaming ourselves.
This is good in any situation and is helpful in friendships, relationships, with your family or in the workplace.
03. “Courage doesn't always roar.”
“勇气并不总是轰轰烈烈的。” Sometimes it is a quiet voice at the end of the day saying, "l will try again tomorrow." Getting back up is the most courageous thing you can do (重新站起来是你能做的最勇敢的事情).
很多时候我们会觉得像电影中的主人公与死神交手的瞬间才算是有“courage（勇气）”，但殊不知生活中大多数的courage都是无声且沉默的，也许那只是一天结束后的暗下决心：“明天再试一次。” 其实内心经历了波涛汹涌之后，你早已成为了生活的勇士。
04. People will forget what you said, people will forget what you did, but people will never forget how you made them feel.
“人们会忘记你说过的话，人们会忘记你做过的事，但人们永远不会忘记你给他们带来的感受。”
We think that what matters is what we do for people the success we achieve (我们取得的成功) and the status we have (拥有的地位). But often it is more about how we relate to and treat other people (我们如何与他人相处和对待他人).
Flora thought the only way she can get people to remember her and want to be friends with her is to make some contribution or achievement (做出一些贡献或成就). But at the end of the day she figured out what really attracts them is our character, the way we treat people (待人的方式).
This is especially true when working with kids. Often kids do not remember their teachers or activities they did, but they do remember how they felt at school.
因为Flora和Selah平时工作都会和一些孩子相处，所以她们有相似的感受。So if you're a teacher or a parent or anyone who has to spend time with kids on a regular basis (需要经常与孩子们相处的人), the way you treat them really matters to them.
05. “You can't blame a blind person for being blind… you just don’t let them drive your car.”
“不要责怪有视力障碍的人看不见，不让他们开你的车就行了。”
It points out that we need to be wise on how to protect ourselves and not just trust anyone to do anything for us. 有时候一些人造成一些事情并不是他们的本意，也许他们就是没有办法理解这些，但是这并不妨碍你采取措施保护自己。
You can be kind to everyone, that is your choice. But at the same time, protect yourself.
06. “When we hit our lowest points is when we are open to the greatest change.”
“当我们达到最低点时，我们就会愿意接受最大的变化。”
Flora would have a strange curiosity when she is at that point in her life: let's see if it can get any worse (这个情况还会更糟吗)? 可能因为那个时候已经没有那么多包袱了。有时候拥有的越多越怕失去。但是当你本身就赤手空拳的时候反而更愿意接受一些改变，承担一些风险。
When Selah looks back on her life, she has grown the most (成长得最多) or made the most positive changes when life was hard (生活艰难的时候). 这个低谷会让你pause（暂停）并reevaluate（重新评估）一下现在的生活。So, take this opportunity to make some positive changes!
There we have it—six powerful quotes. Each of these quotes invites us to reflect on how we see ourselves (思考我们如何看待自己) and how we connect with others (如何与他人沟通).
We’d love to hear from you. 哪些话醍醐灌顶，改变了你对生活的看法？哪些话最能引起你的共鸣呢？Share the quotes and your thoughts in the comments below! Remember, your insights might just inspire someone else (你的见解可能会激励别人), so don't hesitate to share!
我们期待在评论区看到你的分享！
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主播：Wendi（中国）+Selah（美国）
歌曲：Que Sera Sera
今天，我们要讲一个让人振奋精神的话题——resilience（复原力）。
01. 什么是复原力？
Resilience is the process of adapting well (很好地适应) in the face of adversity(困境), trauma(创伤), tragedy(痛苦), threats or significant sources of stress.
The key is that people adapt and change as needed to face these things.
Resilience不仅强调忍耐，更重要的是adapt and change（能够根据情况及时调整和适应），是一种随遇而安的能力。
事情本身不会变得简单，但是我们可以通过不同的responding（应对方式）调整我们的心态。
Highly resilient people are flexible(灵活的), adapt to new circumstances quickly(能迅速适应新环境), and thrive in constant change(在不断的变化中蓬勃发展). Resilience is important because it allows us to grow and learn from hardship(困难), as well as get through it well.
It allows us to live our lives more calmly and peacefully. Like the saying goes, the only constant in the world is change (世界上唯一不变的东西是变化). Since we cannot avoid it, it’s better if we can adapt to it (接受它).
如果复原力比较低的话，当周围事物和人haven’t met your expectations（没有达到你的期望）时，you will easily be annoyed。You will have a worse reaction to change, not be able to handle hardship (应对困难), and be impacted (冲击) by things for a long time.
02. 提升“复原力”的方法
#1 Practice meditation. 练习冥想
冥想时，找一个你觉得舒服的地方，可以是你的房间，也可以是室外的某个地方，只要你能感受到平静、安全和自在就可以。When you are in a state of tranquility（宁静的状态）, your whole mind will be clear and strong. 在冥想中，你会进入心流的状态。It calms your body and soul enough to see through problems and reflect. 冥想能让你看清楚、想明白很多事情，也是一个自省的机会。
It helps you to reset the brain (重启大脑) and find new perspectives (新的视角) towards challenges instead of sweating the small stuff (纠结小事).
#2 Get out in nature. 走进自然
Immersing yourself in nature helps reset your body and clear your mind, just like meditation does. 大自然里的能量是非常高的，所以有的人也会在大自然中做冥想。It provides a good perspective (它提供了一个很好的视角).
#3 Surround yourself with positive and high spirits. 多接触高能量的人或者事物
People often say that you are what you eat, you are who you spend time with, and you are what you surround yourself with. 近朱者赤近墨者黑，多接触高能量的人也能让自己变得更积极。
#4 Move your body. 运动
运动也是一种提高resilience的方法，但更重要的是要做你喜欢的运动。运动过后，your mind will be very quiet and peaceful.
#5 Take time to learn more things. 保持学习
不断地学习，汲取新知识也可以有效提高复原力。Resilience comes from expanding knowledge and skills, either by watching videos, listening to podcasts or reading books. The key is to make a daily habit of continually learning (关键是养成日常不断学习的习惯). 学习新知识不仅能让头脑更清醒，而且会让你有不同的视角去看待事情。
#6 Work from a to-do list. 列日程计划
Resilience comes from seeing positive outcomes(积极结果) from your work. At an early stage, what’s critical to driving success is doing the right work. By creating a priority list (优先级列表) and ruthlessly working from there, you’ll be able to gain momentum(动力) — and build trust in yourself and your process — to overcome obstacles (克服障碍).
#7 Work on becoming immune to rejection. 努力做到对拒绝免疫
To become immune to rejection（对拒绝免疫）就是要能够坦然接受别人的拒绝。
在你听到一声yes之前，you’re going to hear a lot of “no”s。Letting all that rejection slide off your back will help you keep moving forward when times get tough.
总之，你要practice cognitive restructuring（练习认知重构）。It can change the way you think about potentially negative situations (潜在的负面情况) by helping you better understand your feelings of fear or discomfort. The ability to reframe your failures (重新定义失败) as important lessons is what makes a truly resilient leader. 改变面对消极情况的情绪，换一个看待视角，任何事情都会有积极的一面。
Life doesn’t get easier or more forgiving (生活本身不会变得更容易或更宽容), but we get stronger and more resilient (而我们可以变得更强大，更有复原力). It just requires us being proactive (积极主动的) on how we want to do this.
困境本身不会变得容易，但我们可以发挥自己的主观能动性，努力提升自己的复原力，提高能量，或者转换视角去更加积极地面对。
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主播：Maelle（法国）+Selah（美国）
歌曲：Colorful
今天的节目是一个special edition（特别版），由Maelle和Selah两位外国主播来聊一下她们在中国成长的经历。
其实她们经常会聊这样的话题，因为她俩都有相似的经历，特别是她们都上过中国学校！So it is indeed really fun to talk about it. Many foreigners in China have had this experience.
（图中间的小女孩为Selah）
They both attended a Chinese school. Maelle started from kindergarten all the way to 5th grade (从幼儿园一直到五年级). Selah attended Chinese kindergarten and then attended primary school (小学) for 1st, 2nd and 3rd grade (从幼儿园一直到三年级).
（梅莉和她的双胞胎妹妹）
01. Unique experiences
Selah said “the first time I felt different is when I realized that I was the only one in the whole school that looked like me (全校没有一个人长得像我一样), and kids used to call me a 芭比娃娃.” (Because Selah has blond hair.)
（小时候的Selah）
“The Chinese teacher would also ask me to help her teach English class for her and even asked me to grade the tests when I was only in 2nd grade (甚至让我在二年级的时候就给考试打分)! I also had a TV station come to school once and interview me (接受电视采访).”
Maelle totally got that: “For me, I think I never really saw myself as different from the other kids, other than physically obviously (除了身体上的明显差别).”
“But I realized when it came to things that holidays and all. Christmas was a big deal for my family. If it happened to be in the middle of the week we would often skip school to celebrate as a family (如果它碰巧是在周中，我们经常会不去学校，然后全家庆祝圣诞节).” “当时我们中国学校的同学都不怎么会特别庆祝这个节日，但是过年的时候当然就不一样了！”
02. Interesting stories on campus 校园趣事
(1) Distinctive appearance 与众不同的外貌
Selah问梅莉：“你还记得第一次上学的时候发生了什么吗？”
Maelle: “The first time I was in Chinese school I do not remember because I was very young, but I remember some of my classmates would touch my hair because it was different, or even ask me to give them a strand of hair because they thought it was gold (有一些同学甚至会问我要一根头发，因为他们以为是金子) haha!”
（梅莉和她的双胞胎妹妹）
Selah: “Me too! They actually did that exact same thing to me, and they would use my hair as bookmarks (书签)… but they would lose it so I would always have to get new ones for them (给他们一根新的), haha! Especially for other little girls, they would touch my eyelashes (眼睫毛) too, and say that it looked like a horse!”
（小时候的Selah）
Maelle agreed: “Since I have a high nose, everyone loved to touch my nose!”
Selah: “I also have a lot of freckles (雀斑) on my face, and they would ask to touch it or whether I was sick with a disease (问是不是我生病了).”
（童年时的Selah）
(2) Cultural differences文化差异
Maelle thinks one of the most memorable parts of school in China was some cultural differences she encountered (她遇到的文化差异).
“我们小时候掉牙的时候会把掉的牙齿放在枕头下面，然后会得到钱，当然那是爸爸妈妈给我们的，但是我们不知道。我们以为是tooth fairy（牙仙子：传说中如果儿童把脱落的牙齿放在枕下，牙仙子会在他们睡着时把牙齿取走，留下硬币）。”
“So we would tell our Chinese classmates to do the same!” “但是因为在中国没有这个传统，所以很多家长没有这个做法。她们有朋友会尝试但不会告诉他们的爸爸妈妈，所以他们不会得到钱，就会觉得很奇怪。”
“They would come back to school and tell us about it and we would think it was very weird as well (我们也会觉得很奇怪). But now it’s just really funny to think about it because there clearly was a cultural difference there haha!”
Selah: “This is the same for Christmas, as we did Santa and Christmas gifts (我们做了圣诞老人和圣诞礼物), but other Chinese kids did not celebrate this. I had to learn that just because something was normal for me, does not mean it was for them (对我来说习以为常的事，并不意味着对他们也是)!”
Maelle: “Exactly, I had the same thing happen to me and it was really confusing as a child (作为一个孩子会很困惑).
(3) “We're all the same (其实我们都一样).”
Selah: “ But because I attended Chinese school for many years, I thought this was normal and did not really think about the fact that I was different (并没有真正觉得我与众不同). I was just another kid (我只是另一个孩子)!”
Maelle thinks that it is such a special and super cool experience.
Selah: “I learned everything with the other Chinese children though, like 古诗 and regular (常规的) 语文课 so my teachers loved hearing me 背古诗 because it was so different for them.”
（童年时的Selah）
这些对于梅莉来说是a core memory（一段核心记忆）！She remembers learning pinyin, and the Chinese characters with all of her Chinese friends at school. “很小的时候我们就和我们的中国同学一起学拼音，怎么写字，不同的偏旁等等。这真的很有趣。当时我特别地喜欢语文课，小时候我没有怎么去想我是外国人，像Selah说的一样我们都是小孩。”
Selah: “In fact, the teachers always used to laugh, because I would eat more food than all the other kids at lunch (我午餐要比其他孩子吃得多). 我小时候非常喜欢吃鸡爪 and would eat it off my friends' plates (还会吃我朋友们盘子里的). My teachers thought it was so funny! That is hilarious (太搞笑了)!”
（正在啃鸡爪的Selah）
Selah: “I have so many fun stories. All of my younger brothers and sisters also attended Chinese school. I remember that they used to threaten the other kids that (他们还这样吓唬其他孩子) ‘你如果不听老师的话老师就把你送到老外家!’ I don’t even know why it’s a threat (我都不知道为什么这也能吓唬他们). Haha it's so funny!”
This makes me think about the analogy of the egg (鸡蛋的类比)。 我们都是鸡蛋，里面是黄色的，外面是白色的 (Yellow on the inside and white on the outside)。
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主播：Wendi（中国）+Selah（美国）
歌曲：Birds of A Feather
今天的节目我们来聊一聊time management（时间管理），尤其是“四象限法则”。This is such an important skill today when we often have to multitask.
·multitask v. 多任务工作
01. Four Quadrants Work Method 四象限工作法
The Four Quadrant Method, also known as the Eisenhower Matrix (艾森豪威尔矩阵) or the Time Management Matrix (时间管理矩阵), is a popular tool for prioritizing tasks based on their urgency and importance (紧急性和重要性).
So, it is a tool for time management. 它的基本原则就是根据任务的轻重缓急来决定处理的先后顺序。It was popularized by Stephen Rechards Covey (史蒂芬·柯维) in his book The 7 Habits of Highly Effective People (《高效人士的七个习惯》). 这个四象限工作法则就是在这本书里被带火了。
It was created by Dwight David Eisenhower (德怀特·戴维·艾森豪威尔). 根据urgency and importance这两个维度，任务被分成了四种类型。Its key benefits are that it clarifies priorities (明确优先级), helps with decision-making (决策制定), and improves focus on important tasks.
02. The four categories
(1) Quadrant I: Urgent and Important 象限1——紧急且重要
These tasks require immediate attention and are critical to achieving your goals. They often include crises (危机), pressing deadlines (紧迫的最后期限), and emergency issues (紧急问题).
(2) Quadrant II: Not Urgent but Important 象限2——不紧急但重要
象限2的这些任务一般对我们的long-term success（长期发展）很重要，比如personal growth（个人成长），building relationships（建立人际关系），and long-term planning（长期规划）。
Examples: strategic planning (战略规划), relationship-building, self-care, exercise, learning, and professional development (专业发展).
(3) Quadrant III: Urgent but Not Important 象限3——紧急但不重要
These tasks demand immediate attention but do not contribute significantly to (对......有重大贡献) your long-term goals. They are often interruptions or distractions (干扰或者导致我们分心的事情).
Examples: some emails, phone calls, meetings, and minor issues (不重要的问题) that feel pressing but aren't crucial.
(4) Quadrant IV: Not Urgent and Not Important 象限4——不紧急且不重要
These tasks often leading to time-wasting activities. They can be a source of procrastination (拖延症的根源).
Examples: mindless web browsing (漫无目的地刷手机), excessive social media use (过度使用社交媒体), watching TV, or engaging in trivial activities (从事琐碎的活动).
03. How do we use it?
(1) Categorize Tasks (任务分类): List all your tasks and place them into one of the four quadrants based on their urgency and importance (把你目前的任务按照紧急性和重要性这两个维度放到这四个象限中).
(2) Prioritize Quadrant II (重点关注象限2): Focus on activities in Quadrant II to achieve long-term success (获取长期成功) and reduce the time spent in Quadrant I. 也就是说在完成这些紧急且重要的事的时候要提高效率，不要占用太多时间。
(3) Minimize Quadrant III (缩减象限3): Try to delegate or limit the time spent on tasks in Quadrant III.
(4) Avoid Quadrant IV (取消象限4): Eliminate or minimize (取消或缩减) activities in Quadrant IV to use your time more effectively.
Overall, this method of prioritizing your tasks based on the four quadrants sounds really workable (可行的). 但实际上第一步可能相当困难，因为你必须要figure out which task is truly important to you (弄清楚哪项任务对你来说是真正重要的).
That is why it takes time to evaluate (评估) what is important and why things might need to be done in a certain order (为什么事情可能需要按照一定的顺序来做). Does it affect other people? What will happen if it isn’t done immediately? 所以在用这个方法之前最重要的是要先分清楚任务的重要性。
04. Are there any other methods?
(1) Using a shared calendar (共享日历): this is especially helpful when coordinating with a spouse or family members to balance multiple schedules (当与配偶或家庭成员协调平衡多个日程安排时).
Selah uses this with her Fiancé (未婚夫). 她在iPhone上有一个共享的日历（我们也可以用谷歌日历）。When one of them has an event, they put it in. It saves so much effort and miscommunications (省去很多精力和误解). 在手机上和家人或者朋友建一个共享日历，既方便又能起到一个互相督促的作用。
(2) Timeboxing (时间盒): It involves setting a fixed amount of time (设置一个固定的时间) for a specific task or activity. The difference is that you stop working when the time is up, regardless of whether the task is completed (当时间结束时，无论任务是否完成，你都将停止工作).
这样就不会导致上一个事情的进程耽误之后的事情。But, to be honest, as somewhat of a perfectionist (完美主义者), this can be a bit annoying (有点恼人), not being able to get something 100% done.
But you have to zoom out (从大局看) and realize that this can be essential within the grand scheme of things (这在宏大的计划中是必不可少的).
Wendi doesn’t really have a method for time management. What she did was to simply list out all the deadlines on her calendar (在日历上简单列出所有事情的截止日期), and then break down these tasks into smaller ones (把这些任务分成更小的任务) and put them on her to-do-list (待办事项清单) every day.
05. Benefits of good time management 良好的时间管理的好处
Once you are good at time management, it not only reduces stress, but helps you spend time on the most important things, and not waste time and energy on things that do not matter! It makes life more fulfilling and efficient (使生活更充实和高效). It also makes sure you don’t forget important things.
For Wendi, managing tasks can really help her to relieve anxiety (减轻压力), because most of time our anxiety comes from not having control over the uncertainties in the future (因为大多数时候，我们的焦虑来自于无法控制未来的不确定性). So being more organized (更有条理) allows her to deal with these tasks one step at a time (一步一步处理这些工作) and know when or how she will finish them.
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主播：Flora（中国）+Erin（美国）
歌曲：黄风起兮
关于《黑神话：悟空》我们已经谈了两期节目了，但是最近有一件事不知道大家有没有关注：Tesla（特斯拉）和SpaceX（太空探索技术公司）的CEO马斯克（Elon Reeve Musk）在X也就是原来的Twitter（推特）上发布了一条关于黑神话的内容。
他发了一张AI-generated image（AI合成的图片），把自己的脸P到了游戏中的悟空身上，还配文说“impressive 3A game from China（来自中国的让人印象深刻的3A游戏）”。We have to say that the influence of this game has spread all over the world.
今天我们就来谈一谈Black Myth: Wukong这款游戏为什么不只是在中国，而是在全球都making waves（掀起了波澜）！
01. A Fresh Mythological World 全新的神话体系
你敢相信吗？黑神话还没正式发行就已经在多个地区登顶pre-sale charts（预售排行榜）了。这简直是不可思议！So, what makes this game so special?
首先就是《黑神话：悟空》给世界带来的全新的游戏世界观，或者说a fresh mythological world（一个全新的神话体系）。Actually, 3A games are typically dominated by major western and Japanese studios (3A游戏常年由西方和日本的一些大型工作室主导).
As for China, the main focus of its gaming industry is often on mobile games (手机游戏).
其实在此之前，西方的一些3A games的世界观就来自它的神话体系。There are a lot of game canons out there that take cues in (汲取) their world-building (世界构建) from existing mythologies (现存的神话). Hades (《哈迪斯》), God Of War (《战神》), Valheim (《瓦尔海姆》), and Assassin's Creed (《刺客信条》) build around foundations that have existed for centuries.
canon /ˈkænən/ 规则，标准
说到西方神话体系，就不得不提到：Egyptian Mythology（埃及神话）、Greek Mythology（希腊神话）和 Norse Mythology（北欧神话）了。These are classic Western myths.
People are already familiar with these mythic systems, so it's very exciting when players are exposed to (接触到) a new kind of world-building.
有一个玩家是这么说的：对于3A游戏界而言，黑神话绝对是满满的异文化冲击，那是一种神秘、有历史感、高壁垒，又让人忍不住去探索的未知领域。It's a mysterious kind of culture shock (神奇的文化冲击).
But let’s not ignore the fact that this game could be a bit hard to get into for those not familiar with Chinese culture (对那些不了解中国文化的人来说会有些困难).
But it is normal that we always have to put in a lot of effort (花很多精力) when learning something new. Just as we have learned about Western culture before by looking up information (查阅信息), learning their language, etc.
Now is perhaps the best time for the world to learn about China.
It hasn’t stopped international players from wanting to dive deeper into (更深入地了解) the story and cultural background. For example, some players learn about the myth by reading Journey to the West and watching the Journey to the West TV series. Erin thinks it actually made the game more intriguing (有趣) since it is so different.
02. Hardcore Technology 硬核技术
接下来我们从technical aspects（技术方面）聊一聊这部游戏的影响力。
Game Science used a cutting-edge (尖端的) tool called Unreal Engine 5 (虚幻引擎5). 其实“虚幻5”是2020年才发布的一款软件，而在此之前《黑神话：悟空》已经启动了好几年了。所以它算是中途切换到了一个新的graphic engines（图形引擎），但是这一换可以说是让这个游戏的画面清晰度直接提了几个等级。
Unreal Engine 5 is the latest version of Unreal Engine (虚幻引擎的最新版本) developed by Epic Games. Nanite 虚拟几何体（virtual geometry）的出现意味着由billions of polygons（数以亿计的多边形）组成的影视级美术作品可以被直接导入虚幻引擎。这也就是为什么我们玩游戏能玩出影视大片的感觉了，每一帧都是高清壁纸。
From its humble beginnings using Unreal Engine 4 to upgrading (升级) to Unreal Engine 5, the shift is like going from 720p to 4K. 在这种极致的画面下所呈现出来的场景简直太美了！
Actually, a lot of the buildings and sculptures (雕塑) in the game are scanned from (扫描自) real life China. The developers traveled around China, scanning actual historical sites (历史遗址) to create aesthetically stunning setting (美轮美奂的场景).
No wonder it won the “Best Visual Effects” award (最佳视觉效果奖) at Gamescom 2023 (2023年科隆游戏展). It shows that Black Myth: Wukong is already being recognized on a global stage, not just as a game, but as a serious contender (竞争者) in the world of visual storytelling (视觉叙事).
What’s really fascinating is how this technology allows players to experience real Chinese environments, from ancient temples (古寺庙) to mystical (神秘的) landscapes. It would be more reasonable and believable. 现实中存在的东西就是比凭空创造出来的要更加reasonable（合理）一些。
或许我们可以说，这是一种realism（现实主义）或者写实风格，它用一种只有cutting-edge technology（尖端技术）才能做到的方式把你拉到了这个世界中。The authenticity (真实性) adds to the storytelling, making it feel more grounded and relatable (更接地气、更贴近生活), especially for Chinese players.
One comment said, “When I see the temples and hear the familiar conversations in the game, it feels like I’m home.”
While there were many fantastic 3A games before Black Myth: Wukong, non-Western gamers don’t have that cultural resonance (文化共鸣). 尤其是游戏中的梗、笑点都是对不上的，特别是在本地化没有那么完善的时候。那么在这种情况下，黑神话的出现让众多中国玩家感觉像是回到了家一样。
That emotional connection (情感联系) is powerful, especially for a game based on such an iconic piece of literature (标志性的文学作品) like Journey to the West.
Now in China, almost everyone has seen the Journey to the West TV series. And what’s funny is that it’s not just Chinese players feeling this; international gamers are diving deep into the lore (传说) and even learning about Chinese culture just to appreciate the game more.
And a lot of people are starting to watch different versions (不同版本) of the Journey to the West TV series. If you are one of them, Flora recommends the one made in 1986. You may love the character of Wukong after watching it because it is played so well.
03. Global Gamer Reactions
Here are a few comments we found:
一位中国玩家写到：作为一个《刺客信条》系列游戏的爱好者，每当我蹲在欧洲各个著名建筑顶端和历史神话人物对话交互的时候都在想，我们也有五千年历史文化，也有各种神话故事璀璨的文明，我们的建筑也很美，什么时候才能玩到我们自己的3A游戏，现在我们有了！相信《黑神话：悟空》只是起点！
A foreign gamer commented, “This is like Assassin’s Creed but with Chinese mythology. The graphics (画面), the story—it’s unlike anything I’ve ever played (不同于以往我玩的任何游戏)!”
Black Myth: Wukong is finally giving Chinese gamers a taste of their own mythology (让中国玩家体验到他们自己的神话) in a way that feels just as epic (如史诗一般). It represents a milestone for China’s video game industry (中国电子游戏的里程碑).
Its success shatters the notion (打破了这种看法) that 3A titles are more likely to be money losers (做3A游戏是赔钱买卖). In addition, it is making the world more aware of China.
04. Expectations for China's Game Industry
Black Myth: Wukong shouldn’t just be seen as a vehicle (工具) for exporting Chinese culture. The game’s primary goal (主要目标) is to be a fun, well-made game. Cultural export (文化输出) is a bonus (锦上添花), not the endgame (最终目的).
我们希望Game Science在“文化输出”“国风”这样的褒奖声中能够不忘初心，继续给世界呈现更多制作精良的内容和文化产品。
The “national style” or “cultural export” tags (标签) don’t automatically guarantee success (并不能自动保证成功). The quality of the game needs to speak for itself. If a product is genuinely good, it will naturally attract attention and spread globally.
That’s why there’s a lot of responsibility on the developers to keep refining and improving (改进和完善) the game. “国风”“海外”这样的标签不但不会成为“免死金牌”，反而赋予了Game Science更大的责任。如履薄冰、努力深耕，才会给世界呈现出更多足够震撼的中国作品。
Black Myth: Wukong is not just a game, but a glimpse into the future of Chinese AAA development (未来中国3A游戏开发的一个缩影) and a gateway to Chinese culture for gamers around the world (全球玩家了解中国文化的窗口). We can’t wait to see where this journey goes.
See you next time！
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主播：翩翩（中国）+Selah（美国）
歌曲：Hero
最近，青岛发生了一些事。
身为青岛市民，我们觉得好难过。It’s really heartbreaking to see these stories. 感觉青岛在叹息（the city is sighing）. 青岛是一个非常美好的城市，而且，青岛还是一个非常值得的城市。Please don’t let this create any prejudice against Qingdao.
01 青岛的三件“人间值得”
来青岛前，要知道来青岛图什么（what you’re looking for in Qingdao）？
There are three main things to visit in Qingdao:
* the beautiful scenery 美景
有人说青岛就像济州岛的城市版，老上海的青春版。
青岛是一座山海小城，the roads wind up and down（道路起起伏伏），and the seaside setting gives it a very fairytale-like feel（沿路都是海景，让整个城市充满了童话梦幻感）.
在青岛，其实不用去网红点看人从众，如果是为了美景的话，随便一条街走走就很漂亮。And as you walk around, you'll eventually come across the sea. 在青岛走着走着，就会碰到大海了。
我们有一个朋友，她是江苏人，前些年搬到青岛市南区定居，她每天上班前一定是去海边看海，海边有些人在晨起散步、运动；而且一年四季大海的颜色都是不一样的，她会每天认真地记录。这是一位很会在青岛生活的人。
我们还有一些青岛的朋友go hiking in Mount Laoshan or Mount Fushan every weekend（每个周末去爬崂山、浮山），到山顶看山海一色———这是在青岛应该体验的。
*the great food (especially seafood and beer) 海鲜和啤酒
来青岛的话，其他菜系就不要考虑了，当地特色就是海鲜，以及最正宗的青岛啤酒。（You should focus on trying the seafood and beer. Don't worry too much about other cuisines.）并且，尽量不要在景区吃海鲜（Try not to get seafood at tourist spots.）
其实青岛本地人有一种吃法，就是从市场买海鲜，去啤酒屋买点扎啤，顺便让店家把海鲜给加工了。在家吃就比较简单了：市场上买回来，回家自己一蒸，很简单就可以上桌了。It's straightforward, but fresh and delicious.
*the opportunities it offers 机会
为什么定居青岛？
作为生活在青岛二十多年的外地人，翩翩说：
我当时在青岛读大学，because my major was English, and back then, there were a lot of native English speakers in Qingdao. 所以我当时真的觉得如鱼得水，英文很快练好了。
青岛这个城市has a really diverse culture（文化非常多元）。大学毕业之后我在自己的城市一直没有找到合适的工作，感觉跟周围的世界格格不入。最终还是回到了青岛，这边企业多，机会很多，而且毕竟是港口城市，得风气之先，自己很多年轻的不成熟的想法和创意，都被这个城市包容和接纳了。就像Selah说的：This city has welcomed me. 我当年两手空空而来，是青岛给了我机会，给了我工作、给了我朋友、爱人、给了我家，而且还给了我们“一席”，让理想成为现实。
我一直觉得，青岛是一个允许年轻人有梦想的城市。It’s a city of dreams.
大家还关注的一个问题：Do you think people in Qingdao are hostile towards outsiders?（你觉得青岛排外吗？）
No, never. 我们从来没有感受到过。
作为一个从外地来青岛的outsider, 我所见过的青岛本地人，都非常地朴实、善良。反而很多青岛的老百姓会羡慕济南、北京、杭州等一些城市厚重的历史和人文积淀，因为that’s something you don't find in Qingdao（这是青岛没有的）。
总之，没有感受到丝毫的hostile, 就像Selah说的：Qingdao is home.
02 每一位市民，都代表着你的城市作为青岛市民，有责任维护城市形象，it’s our responsibility to maintain and share Qingdao's positive image。
每一位市民都应当记得：you represent the city—you are Qingdao. 你，就是青岛。
翩翩说：这几天我这种觉悟很高。前天在一席书院，有一对杭州来的游客，路过一席，进来参观，我非常热情地邀请他们在书院免费喝茶，还给她们提供在青岛的旅行建议。她们临走时说：青岛的山海跟别处的不一样，非常地宏大开阔。
This is the impression Qingdao should leave on the world. 这才是青岛应该留给世界的印象。
希望你们留言跟大家分享：Have you ever been to Qingdao? What do you love most about the city? Any suggestions? Feel free to leave a comment and share with everyone! 同时，如果有青岛本地的粉丝，也希望你能留言与大家分享你生活中的青岛。
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主播：Flora（中国）+Selah（美国）
歌曲：Turnin'
今天，我们从电子游戏的角度谈一谈不同的人对《黑神话：悟空》等游戏的看法。
01. Impressive video games
Some things you should know about Black Myth: Wukong is that it has many achievements, like being the first 3A game in China (中国的第一部3A游戏). 此外，关注游戏的朋友可能知道Gamescom（科隆游戏展）——世界上最大的游戏盛会。而Black Myth: Wukong正是在这个展会上获得了“Best Visuals（最佳视觉效果奖）”。
该展会呈现了the latest trailers (最新的预告片) and announcements (公告) from the international games industry，由Geoff Keighley（加拿大电子游戏记者、电视节目主持人）主持。
《黑神话：悟空》火了之后，当然不乏鲜花和掌声，但是其中也有一些不同的声音。
For some reason, there are stereotypes (刻板印象) about video games that they are only detrimental (有害的) to learning and life.
Selah thinks this view is a bit one-sided (有点片面). People can sometimes get relaxed (放松) and relieve stress (缓解压力) with video games, and a good gaming experience can change your mood for the better (让心情变得更好).
And a good video game is always something to look forward to, it may carry a lot of cultural information (承载很多文化信息).
Assassin's Creed (《刺客信条》), a historical action-adventure (历史动作冒险类) video game series (系列电子游戏), depicts a fictional millennia-old struggle (虚构的千年斗争) between the Order of Assassins (刺客组织), who fight for peace and free will (自由意志), and the Knights Templar (圣殿骑士团), who desire peace through order and control. In most games, players control a historical Assassin while also playing as an Assassin Initiate (新成员).
Many people are impressed by this game because players can crouch on top of (蹲在......顶端) various famous buildings in Europe, talk and interact with historical and mythological figures (历史和神话人物), see what those relics and monuments (文物古迹) looked like when they were just built.
02. Video games: the Ninth Art（第九艺术）?
有些人把电子游戏称作“the Ninth Art（第九艺术）”。
关于前八项艺术，其实也有不同的说法。比较常见的一种说法是：Architecture （建筑）、 Sculpture（雕塑）、 Music、Dance、Literature、 Film、Theatre（戏剧）。
但是把电子游戏称为“第九艺术”这个结论目前还有争议。While this is a rather controversial conclusion, it does reflect what people expect from video games.
· controversial /ˌkɑ:ntrəˈvɜ:rʃ(ə)l/ adj. 有争议的
There's a reason people say that. Video games can often communicate their messages (传达信息) better than the movies they’re based on. 前八种艺术，不管是听还是看都是在appreciating the results of a work of art（欣赏一个艺术作品的结果）。
电子游戏的不同之处就在于它的interactivity（交互性）。In the game, people are no longer spectators (旁观者), but someone integrated into (融入) the whole game world, in which you can become whatever you want to be and can have a different story.
但是，要被列为“第九大艺术”确实不是一件容易的事情。Over all, the first eight are representative of their times (有时代的代表性) and are widely recognized (被广泛认可).
03. Prejudice against video games 对电子游戏的偏见
就像不是所有的书都能称得上是文学艺术，游戏也有优劣之分。There are some great games like Black Myth: Wukong, but we cannot deny there are some bad quality, illegal games (低质量、非法游戏). We must learn to distinguish between them (学会分辨).
不过有些人确实是对电子游戏是有偏见的。Some parents were like: I don’t care if it is a great video game or not. I don’t even need to know what a video game is. Once my kid started playing video games, I’m sure all his or her failures stemmed from it (所有的失败都来源它).
In fact, it's normal to have difficulties at work and school, everyone experiences failures (每个人都会经历失败). But it's not a wise choice to blame it all on video games. The point is what games you play or how you organize your time outside of playing games (如何安排游戏外的时间).
Flora remembers one of her teachers saying something that’s very interesting. She said:“ grades don't depend on when you're not studying, but when you're (你的成绩并不取决于你不学习的时候，而是学习的时候).”
04. A ban on the sale of game consoles 游戏机禁令
Why do some Chinese parents stereotype video games so deeply (对电子游戏有这么深的刻板印象)? This may have something to do with the following.
In 2000, China issued a ban on the sale of game consoles (颁布了一项游戏机禁令). 从那以后，进口游戏市场一直处于灰色地带。无数玩家只能通过parallel imports（水货）、山寨以及piracy（盗版）等来体验喜欢的国外游戏和游戏主机。
This is bad for the entire gaming market. After the regular games and consoles are not allowed (正规的游戏和游戏机被禁止后), those illegal behaviors in the shadows will start (暗处的非法行为就会开始). 因为中国的游戏和游戏机需求始终存在。
因而，在相当一段时间，进口游戏机市场成为水货盗版横行的畸形生态圈。
So this has been an underground market for games, and there has not been much supervision (没有太多监管) and there was pirating with acquiring consoles. Because of this, they have been looked down upon (被......看不起) by the public.
就这样，乱象丛生的进口游戏机被人们扣上了disturbing social order (扰乱社会秩序)，affecting student’s performance (影响学生学习) 的帽子。但最后这顶帽子却到了“所有的电子游戏”头上。而“spiritual opium（精神鸦片）”，“electronic heroin（电子海洛因）”这样的标签也让人们对“电子游戏”的误解越来越深。
Just like in China, the US stereotypes video games too. Many people either love them or hate them. 一些常见的片面观点有：1. 这对你的大脑有好处2. 这纯粹浪费时间、还会助长暴力的行为。
05. Balance is the key 取得平衡才是关键
Selah is not a huge fan or very interested in them. But she thinks if you use it wisely (明智地使用它) and not spend all your time on it, it could have some benefits. 还有，玩游戏的时候会感觉时间过得很快，所以在体验的同时我们也别忘了游戏外的精彩世界。
Overall, experiencing some good video games can be relaxing and a way to experience something different, but don’t get addicted to the games (不要沉迷). 其实不光是电子游戏，很多事情并不是非黑即白。如果你多做一些研究也许就会发现和自己以往认知完全不同的观点。
Selah also thinks it is important to think about the amount of time you are spending on it- too much of anything can be harmful (任何事情过度就会产生危害). So balance is the key (平衡是关键).
愿我们每个人都能在体验和享受美好时做好分辨、有所节制。并不是所有的电子游戏都能称为艺术，也莫要让电子游戏成为你精神的鸦片。
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主播：翩翩（中国）+Selah（美国）
歌曲：Love Story
Selah recently got engaged!!! Selah最近订婚啦!!!
今天，我们一起来盘点一下外网热议的话题：the best relationship advice we have ever gotten （你听过哪些最好的恋爱建议）。
1. 常感恩 （Show appreciation often.）
Never take each other for granted. Show appreciation often.
“我从来不会把对方的好当作理所当然，我会经常对我爱人表达感激、肯定与欣赏。”
2.吵架时，你俩也是一伙的。（You are a team)
When you are resolving an issue, you and your partner are a team, not people fighting against each other. It is the two of you versus the problem itself. (吵架的时候你对抗的，不应该是你的另一半，而应该是你们俩一起对抗问题。)
“对两个相爱的人来说，吵架除了破坏身体健康、耽误事儿、以及事后后悔之外，没有其他的用处，所以有不愉快的时候，尽量提醒彼此及时止损，互相配合着把问题解决掉，而不是把对方解决掉。It’s all about the issue. It’s not personal.
3. 让你人生充实的，不是伴侣。(It’s your own responsibility.)
They can never make you ultimately happy and fulfill everything you need in life. (让你获得最终幸福，以及让你人生充实的不是你的伴侣。)
能做到这些的，有且只有你自己。It’s your own responsibility to have a happy and fulfilling life.
They will make your life better, but they cannot guarantee your happiness. 好的伴侣会让你的生活更甜蜜，但不能为你的人生幸福做担保。
因为，幸福在自身之内，不在自身之外。True happiness cannot be found in another person。
4. 跟谁结婚？(Marry your best friend.)
You should marry your best friend and someone you enjoy spending time with.(跟那个能成为你最好朋友的人结婚，跟那个你喜欢与其过日子的人结婚。)
无论对方多么地make you feel a certain way, “感觉”，都是靠不太住的。
Feelings change but friendship can help you stand the test of time. （感觉会变，但友谊经得住时间考验。）
“我跟我爱人都认识十多年了，现在依然是每天聊不完的天，我们真的是对方最好的朋友。所以我觉得感情保鲜的秘诀里，一定有一条是友谊。”
5. 爱是一件又一件的小事 (little acts of love)
影视剧会给我们另一种misconception（误解），就是love is about big gestures（爱是惊天动地的大事），但是，many times, little acts of love mean more。
The New York Times《纽约时报》出过一个特刊，征集了100位读者说说how they show their affection day-in and day-out（日常怎么通过一些小的行为表达爱意）。题目叫做 ‘100 Small Acts of Love’ (一百件爱的小事）。
很多读者的回答琐碎而动人，比如：
每天晚上刷牙时会顺便在对方的牙刷上放上牙膏（put toothpaste on the other person’s toothbrush）；
每次上车、下车时，互相亲吻对方一下（kiss each other every time they get in and out of the car）。
一位加州的女士说：21年了，我丈夫总是会把最后一口甜点留给我。（For more than 21 years, my husband has given me the last bite of his dessert, always.）
真的都是一些small acts, but strong relationships need this kind of regular care and attention。
6. 他/她不会读心术( They cannot read your mind.)
If there is something bothering you, you should talk about it. 你的伴侣不会读心术（your partner cannot read your mind)，所以心里话要及时说出来，要告诉对方，及时沟通。
不然，憋久了，you will feel bitter about everything（会看什么都怨气冲天）。
那我们今天关于“你听过哪些最好的恋爱建议”就盘点到这里，每段感情都会有起伏（every relationship has its ups and downs），但是只要多一些努力和理解，感情会越来越牢固美好。
也希望你们留言告诉大家：
你听过哪些最好的恋爱建议？
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主播：Flora（中国）+Erin（美国）
歌曲：云宫迅音
今天距离《黑神话：悟空》正式发售已经有一周多了，但是它的热度依然不减。这期节目我们就聊一聊中国首个国产3A游戏大作——Black Myth: Wukong。
01. Introduction of the Game 游戏介绍
This is actually the first 3A game in China. 其实，3A游戏是类似于影视作品中的大片的概念。It’s a 3A title, which means it’s a super high-budget (高预算的) game with top-tier production values (有着顶级的制作价值). Some people say "3A" stands for (代表): a lot of time, a lot of money, a lot of resources. 同时，它创下了中国single-player game（单机游戏）的新纪录。
·tier /tɪr/ n. 一层
Also, it is particularly hot in the US (在美国也很火). Within an hour of its release (上线不到1小时), it topped the Steam charts (登上了Steam榜首) , 同时在线玩家当天晚些时候数量突破了150万。
Flora has found people discussing whether this is a Souls-like game (魂系游戏) or not on the internet. So what exactly is a souls-like game？
这种Souls-like games一般难度比较高，而且通常是in a dark fantasy setting（有暗黑、奇幻的背景设定）。Such as Dark Souls (《黑暗之魂》) and Elden Ring (《艾尔登法环》)。And it really tests your skills (非常考验你的操作).
So is Black Myth: Wukong a Souls-like game or not？Some say yes, because of its tough combat (艰苦的战斗) and intricate gameplay (复杂的游戏玩法). But others argue it stands out with (以......而突出) its unique storytelling (独特的故事情节) and rich Chinese cultural elements (丰富的中国文化元素).
·combat /ˈkɑ:mbæt/ n. 战斗
·intricate /ˈɪntrɪkət/ adj. 错综复杂的
·stand out v. 突出
So there's a diversity of views (人们观点不一). 这样看的话，Souls-like game好像也没有一个fixed criteria（固定的标准）。Everyone has a different Souls-like game in mind.
·criteria /kraɪˈtɪriə/ n.（评判或做决定的）标准
Erin believes Game Science has really hit it out of the park (一鸣惊人) with this one.
Flora and Erin both agree it’s a game that deserves the hype (这个游戏值得大肆宣传). 不过，在一片赞美声中也有一些声音表示困惑。
·hit it out of the park 大获成功
·hype /haɪp/ n. 大肆的宣传广告
Erin asked: “Did you know that some people are mixing up (混淆) China’s legendary Sun Wukong (中国神话中的孙悟空) with Japan’s Goku from Dragon Ball (日本《七龙珠》中的Goku)?”
Flora answered : “They are definitely not the same.” 只不过悟空是七龙珠中Goku的原型。
·legendary /ˈledʒənderi/ adj. 传说（中）的
孙悟空是中国经典小说Journey to the West（《西游记》）的中心人物，也是中国真正的cultural icon（文化偶像）。Meanwhile, Goku, or “Son Goku,” is a Japanese character created by Akira Toriyama (鸟山明——日本漫画家). 其灵感来自孙悟空，但故事情节和背景都截然不同。
孙悟空来自于Chinese mythology（中国神话），而七龙珠中的Goku是诞生于modern Japanese pop culture（日本的流行文化）。We need to know that.
People may have been more familiar with Goku before (人们可能之前对Goku更加熟悉). But Black Myth: Wukong is reintroducing the world (向世界重新介绍) to the original Chinese Wukong and making waves (掀起波澜) in the correct format (以一种正确的形式).
02. Global Reception of Black Myth: Wukong《黑神话：悟空》的全球反响
There was a lot of discussion about this game, especially when the game started to be released (尤其是当游戏正式发售时). 因为自Game Science（游戏科学——《黑神话：悟空》的开发商）发布第一个live demo video（实机演示视频）后，到如今已经整整过了四年，有些玩家也等了整整四年。
As many of us know, Erin plays a lot of video games in her free time. She has seen many of her favorite gaming streamers in the West (西方的游戏博主) be blown away (被震惊) by the stunning visuals (让人惊叹的视觉效果) and the deep dive into Chinese mythology (对中国神话的深入挖掘).
·stunning /ˈstʌnɪŋ/ adj. 令人震惊的
有些人甚至承认，他们必须重温《西游记》，才能充分理解故事。Many overseas gamers (海外玩家) are already reading Journey to the West. 有英文版、西班牙语版、双语版等等，就跟我们当时看英文原著的时候一样。
Flora is really happy and proud (感到高兴和自豪) to see that people from all over the world are interested in Journey to the West (世界各地的人对《西游记》感兴趣) and the cultural background behind it (其背后的文化背景).
It’s not every day that a game prompts (促使) people to learn about another culture. 让世界各地的人能以一种极具吸引力的方式了解一种文化，这种机会真的非常宝贵。Erin also felt so happy to see so many people appreciate her culture.
So we all know it gave the world an insight into Chinese culture (它让世界了解了中国文化). 那么，作为游戏玩家的Erin，是怎么从graphics（画面），design（设计），visual effects（视觉效果）这些方面评价这款游戏的呢？
Erin认为the graphics are top-notch（一流的）。The design and visual effects (设计和视觉效果) are groundbreaking (有开创性的), especially when you consider how they’ve captured the essence of Chinese mythology (抓住中国神话的精髓) in such a detailed and immersive way (以一种细节且让人身临其境的方式).
·immersive /ɪˈmɜ:rsɪv/ adj. 沉浸式虚拟现实的
下面，我们来看一下一些游戏评论网站是怎么评价的？
IGN给出的评分是8分（满分10分）。MC（Metacritic），给出了84分（满分100分）。原因是一些海外玩家觉得这个西游记的故事比较obscure（难懂）。
·obscure /əbˈskjʊr/ adj. 难以说清楚的
As a game player, Erin would say those scores are a little bit low (那些分数有点低). She thinks Black Myth: Wukong deserves high marks (值得更高的分数), especially if you appreciate the cultural depth it brings (欣赏它带来的文化深度).
Flora doesn't think there's anything wrong with that because not everyone is knowledgeable about different cultures (因为不是每个人都了解不同的文化). But Erin is different. She watched the TV series-Journey to the West since she lived in China for many years.
作为一个了解背景故事的海外游戏玩家，如果要Erin评价这款游戏，她会怎么打分呢？Personally (个人来说), she would give it a 9 out of 10, particularly because of its unique approach to storytelling (因为它独特的讲故事的方式). What’s the missing point for?
Erin said that she hasn’t finished the game yet. She wants to save a point (保留一分) to see if the game will hold up as she progress further (看她继续玩下去这个游戏是否还是能符合她的预期)!
其实， 除了我们刚才说的故事背景难懂，有些平台criticized the game for its “lack of diversity,” （批评这个游戏缺乏“多样性”），说这个游戏缺少female characters（女性角色）。
Erin thinks those criticisms (批评) reflect a broader conversation (更广泛的讨论) about representation in games (关于游戏中的代表性). However, we should also consider the cultural and historical context (文化和历史背景) of the story Black Myth: Wukong is telling.
While it’s important to strive for diversity (争取多样性), it’s also crucial to respect the source material (尊重原始资料). 尊重原著也是非常重要的。
We can’t judge every game by the same standard without understanding its cultural roots (不了解它的文化根源). 用某一个人或群体所认为的统一的标准去衡量所有的事物恐怕才是真正的“lack of diversity”（缺乏多样性）。
If we look at the game through the lens of Chinese mythology and the era it represents (从中国神话和它所代表的时代的角度来看这个游戏), it makes more sense (它会更有意义). 如何平衡representation（代表性）和cultural authenticity（文化真实性）之间的关系，也许是游戏产业所面临的一大问题和挑战。
·lens n. 镜片
但是不管怎么说，《黑神话：悟空》这款游戏不管从制作还是文化传播方面都非常成功。Black Myth: Wukong is more than just a game (不仅仅是一个游戏)—it’s a cultural phenomenon (文化现象). It’s introducing millions of people to Chinese mythology and sparking global interest (激发全球的兴趣) in Journey to the West.
·phenomenon /fəˈnɑ:mɪnən/ n. 现象
That’s why everyone is so excited about this game, it is a breakthrough (突破) for the creation of games in China (中国的游戏制作), as well as a beautiful and fun game.
Erin thinks this game will inspire many games (激发许多游戏的灵感) in the future as well, so she is really excited to see those as well.
我们相信《黑神话：悟空》只是中国3A游戏大作的开始，而《西游记》也正是世界了解中国文化的一个新的方式。
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主播：Flora（中国）+Selah（美国）
歌曲：Stray Nights
今日，中元。中元节又叫“鬼节”。其实除了中元节之外，万圣节、亡灵节也被称为“鬼节”。今天我们就来聊一聊不同的“鬼节”分别体现了什么样的“生死观”。
On Chinese Zhong Yuan Festival (中元节), we usually float river lanterns (放河灯) to honor our ancestors (祭祖). It’s also known as the "Ghost Festival (鬼节)."
· ghost /ɡoʊst/ n. 鬼，幽灵
其实很多国家也都有“鬼节”，像Halloween (万圣节)， Day of the Dead (亡灵节)等。关于万圣节的传统，相信大家都比较熟悉，比如：雕刻南瓜灯（carving pumpkins）、不给糖就捣蛋（trick or treating）。今天我们重点聊一聊亡灵节（Day of the Dead）。
01 Day of the Dead
亡灵节在墨西哥是一个非常重大的节日。People celebrate the Day of the Dead with songs and dances (载歌载舞) while honoring their ancestors(纪念他们的祖先).
在这一天，他们带着鲜花和美食gather at cemeteries（聚集在墓地），awaken the spirits of the departed（唤醒逝者的灵魂），offer flower petals（献上花瓣），guide their ancestors home（引导他们的祖先回家）。
单就载歌载舞这一点来讲，this is nothing like the Chinese Ghost Festival (这和中国的鬼节一点也不一样)。
02 Zhong Yuan Festival
在中元节这天，有些地方的人们会bring out the ancestral tablets（拿出祖宗的排位），respectfully place them on a special offering table（恭敬地把它们放在贡品桌上），light incense（点上香），并且offer tea and food for the ancestors to enjoy（供茶和食物供祖先享用）。然后，他们为祖先磕头（kowtow）、烧纸钱（burn paper money）。
· tablet n. 匾
但是现在烧纸钱的人越来越少了。Because it's bad for the environment, easy to start fires (容易引起火灾), etc. 而且，现在也提倡文明祭祀。
So anyways, we are in a very reverent state of mind (怀着一颗敬畏的心) when it comes to rituals (谈到仪式)。现场的气氛也非常庄严肃穆（solemn）。
· reverent /ˈrevərənt/ adj. 恭敬的
· solemn /ˈsɑ:ləm/ adj.（仪式）庄严的，隆重的
03 同样是缅怀先人，但表现大不同。生死观有差异！
今天我们来谈一下不同的生死观（Different Views of Life and Death）。
其实我们很少谈论“死亡”这个话题，甚至可以说是非常避讳。
（1）我们的生死观第一个特点就是：回避死亡相关的话题，注重当下的生活。
Selah believes it's quite nice to focus on the present (专注于当下挺好的), but it may not be sensible to avoid talking about death (避免谈论死亡可能是不明智的). 因为我们迟早要面对它（sooner or later we have to face it）。
That's probably why people who have a vague concept of death (对死亡概念模糊) may go to extremes (可能会走向极端) after encountering some difficulties (遇到一些困难之后).
· vague /veɪɡ/ adj. 不明确的
（2）第二个特点就是：追求生命的价值（it seeks the value of life），尤其是社会价值（especially the social value）而不是它本身存在的自然价值（rather than the natural value of its own existence）。
所以我们才会有“杀生成仁”“舍身取义”这样的成语，也会有“人固有一死，或重于泰山，或轻于鸿毛（Though death befalls all men alike, it may be weightier than Mount Tai or lighter than a feather）”的名句。
这实际上和我们的文化传统有关（This is actually related to our cultural tradition）。
儒家文化强调：我们要在社会价值中实现生命的意义（it is in the pursuit of social values that human natural life has a meaning of existence）。That may be the reason why we value the collective interest over the individual (重视集体利益高于个人利益).
当个人利益与他们所在集体的正当利益发生冲突时，we are encouraged to defend the latter first（我们被鼓励首先维护后者）。
（3）Our view of life and death把死亡视为一个精神的升华 (sees death as a process of spiritual ascension).
· ascension /əˈsenʃn/ n. 上升
In our culture, sacrifice for a just cause (为正义事业而牺牲) is seen as an elevation of the sacrificer’s character (被视为牺牲者人格的升华), and it perpetuates the spirit (它使精神永存). 所以对于那些为伟大事业，比如保家卫国而牺牲的人，我们会用“英勇就义”“英勇牺牲”这样的词。
· cause n. 事业
· perpetuate /pərˈpetʃueɪt/ v. 使持续
墨西哥的亡灵节背后透露着什么样的生死观呢？
首先，亡灵节其实是以印第安文明（Indian cultures）为主导，结合西班牙文明（Hispanic cultures）的产物。当时，印第安人认为只有treating the dead well（善待亡灵）and letting them go home happily（让他们高高兴兴地回家），他们才会be blessed by the dead（被这些亡灵保护）。
所以说墨西哥的亡灵节可以说是“亡者在棺，生者狂欢”，而我们却是通过感怀死亡从而更加珍视生命。
还有一部非常典型的墨西哥亡灵节电影——《寻梦环游记》（Coco）。It tells the story of a dead father who wants to be reunited with his living daughter on the Day of the Dead (一个死去的父亲想在亡灵节与活着的女儿团聚).
At first, he had hoped his daughter would die quickly so they could actually meet. 但后来意识到如果他女儿死了，在现实世界中没有人会记得他了（no one would remember him in the real world）。
所以看来他非常在意是否被人记得。It may also reflect the Mexican view of life and death (反映墨西哥人的生死观).
墨西哥著名作家奥克塔维奥·帕斯（Octavio Pasco）曾说过：“We think that death is only the beginning of a new way of life (我们认为死亡只是一种新的生活方式的起点).”They think the real death is to be forgotten (被遗忘才是真正的死亡).
看到这里，你对这两种生死观的理解有没有更加深入呢？其实现在有很多人对“死亡”这个话题是谈之色变的，这就显现出死亡教育的必要性了。
04 死亡教育——如何理智看待生命的终点，感恩生命的珍贵
目前，死亡教育的开展任重道远。那么现在美国的死亡教育普及得怎么样呢？
主播Selah提到：死亡教育在美国越来越受到关注，尤其是在学术和医疗保健环境中（academic and healthcare settings），但它尚未广泛融入mainstream education（主流教育）。
Are there any related courses offered in schools in the US (美国的学校有相关的课程吗)?
死亡教育在美国中小学仍然很少见，大多数学生都是通过 literature（文学），history（历史），or religion（宗教）classes来了解的。
其实，死亡是人生一个不可避免的课题。也许对它的认知加深之后，我们会更加珍视自己的生命，从而实现人生价值的升华。
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主播：Flora（中国）+Erin（美国）
歌曲：Monster
巴黎奥运会期间，“饭圈文化”引发了人们的热议，今天，我们就来聊聊由奥运会引发的饭圈文化讨论。
01 何为“饭圈文化”？
“饭圈文化”（Fandom culture）的“饭”是英文单词fan（粉丝）的音译，所谓的“饭圈”就是一些特定的人群，他们devote themselves to supporting their favorite stars（全身心地支持他们最喜欢的明星），这些明星可能是athletes（运动员），singers（歌手）或者是actors（演员）。
Fandom culture很容易lead to intense rivalries（引发激烈的争议或对抗）以及significant social media influence（产生巨大的社交媒体影响力）。因为当粉丝们对明星的devotion（忠诚）turns into blind loyalty（变得盲目忠诚时），they will see anyone who stands in their idol’s way as an enemy（他们会把任何妨碍他们偶像的人当作敌人），这样的话会lead to hostility（引起敌意） rather than healthy competition（而不是健康的竞争）。
02 “饭圈文化”为何引起热议？
北京时间8月3日，我们的乒乓球运动员Chen Meng defeated her teammate Sun Yingsha in the women's singles final at the Paris Olympics（陈梦战胜了队友孙颖莎，在乒乓球女单决赛中成功卫冕冠军）。
然而，陈梦等来的却是铺天盖地负面的评价。During the match, many fans were booing when Chen lost points. 当陈梦失分的时候，很多人在喝倒彩。
boo /bu:/ v. 喝倒彩
Why don't they support Chen Meng? 为什么这些人不支持陈梦呢？AFP（法新社）的记者都一脸懵。原来，看台大部分的中国观众were fans of Sun（是孙颖莎的粉丝）。
按常理来讲，两名运动员都是中国队的，她们应该celebrate both of their incredible achievements（两者之中无论谁获胜都应该为她们祝贺）。 但因为这些粉丝are into Sun Yingsha（喜欢孙颖莎），they only see it as a win or lose situation for their favorite（他们只关注自己偶像的输赢）。所以当陈梦夺冠的时候，台下一片沉默。更让人意想不到的是，some supporters of Sun even posted aggressive comments on social media（一些孙颖莎的支持者在社交平台上甚至还发了一些过激的言论）。
Don’t put down others just to support someone you like. 不要仅仅为了支持你喜欢的人而把别人放在一边。
Some platforms have removed many of the inappropriate comments. 一些平台已经删除了许多不恰当的评论，有人甚至被criminally detained（刑事拘留）了。
detain /dɪˈteɪn/ v. 拘留
Cyber violence（网络暴力）的危害不容小觑，it can cause real harm to a person’ s mental health（它会对一个人的心理健康造成真正的伤害），can even lead to physical harm（甚至还会影响到一个人的身体健康）。希望大家都能speak kindly on the Internet，我们共同努力来maintain a good online environment（维护一个良好的网络环境）。
03 还有哪些运动员受了“饭圈文化”的影响？
其实不只是陈梦，樊振东和王楚钦这两位top Chinese table tennis players（中国顶级乒乓球运动员）have also been targets of this toxic fandom culture（也是深受“饭圈文化”的影响）。
比如说樊振东，因为粉丝leaked his personal information（泄露了他的个人信息），he had to retreat from social media（他不得不退出社交媒体）。这些粉丝甚至went after his family。Involving their family(把他们的家人卷入进来) and exposing private information (暴露他们的私人信息) is even worse, and definitely illegal(非法的)!
王楚钦也有这样的disturbing experience（让人不安的经历）。有粉丝会follow him（跟踪他）然后snap photos and sell them（拍照并出售）。他曾在深夜发文说：希望大家能respect each other's privacy（尊重彼此的隐私），keep our distance（保持距离），给他一些喘息的空间。
At its core, sports are about fair play, respect, and the joy of competition. 体育精神的核心是：公平竞争，彼此尊重，并享受竞赛的乐趣。当这些价值被破坏之后，体育精神本身也就变味了。
04 美国也有类似的“饭圈文化”吗？
在美国，他们非常强调individualism（个人主义），这就有时候会lead to extreme behavior from fans（导致一些极端行为） who see their favorite athletes as heroes who must always win（认为自己喜欢的运动员是战无不胜的英雄）。
Losing games is normal in competitive sports. 在竞技体育中，输掉比赛本就是非常正常的事情。Losing and winning are two sides of the same coin. 输赢本就是一个硬币的两面。We cheer for the winners and applaud the losers who struggle on. 我们为赢家欢呼，但只要是敢于拼搏，即使失败也值得我们的掌声。
运动员们都非常努力，applauding them for their effort and encouraging them to keep working hard（肯定他们的努力，并鼓励他们继续加油）至少是我们都能做到的。
05 怎么才能减少“饭圈文化”对竞技体育的负面影响呢？
首先，无论是对于运动员还是粉丝们，要接受winning and losing are both part of the game（输赢都是比赛的一部分），我们应该celebrate the effort and determination of all athletes（为所有运动员的努力和决心喝彩），而不只是为那些who come out on top（取得优异成绩的运动员而欢呼）。
要知道，competitive sports aren't just about winning games（竞技体育不仅仅是关于赢得比赛），更重要的要有sportsmanship（体育精神）的存在。
我们需要回归到the true Olympic values（真正的奥林匹克价值观）——understanding，friendship和fair play（公平竞争）。这创造了一个积极的环境，运动员可以focus on what they do best（专注于他们做得最好的事情）。
Whether you're cheering from the stands (站台) or watching from your couch (沙发), the way you support athletes and create a positive vibe (氛围) really makes a difference. You're helping to keep that Olympic spirit alive and strong (你正在帮助保持奥林匹克精神活跃和强大)! 作为看台或屏幕前的一名观众，也许你追星时的理性、营造的良好比赛环境也是在助推实践伟大的奥林匹克精神。
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主播：Flora（中国）+Selah（美国）
歌曲：How to Be Alone
01. 什么是“松弛感”？
Selah has often seen the Chinese phrase "松弛感" on the Internet. What is it?
其实，松弛感我们可以说 “a sense of relaxation (一种放松的感觉)” 或者 “a chill vibe (一种松弛的氛围)”。
Basically, on Weibo, a lot of people are posting pictures with the phrase "sense of relaxation" on them (发布配文有“松弛感”的照片). 最近关于the Paris Olympics（巴黎奥运会）的新闻也有一些带有“松弛感 (a chill vibe)” 的文案。
Actually, a lot of people are looking for a sense of relaxation (寻找一种松弛感) these days. "Chill vibe" does sound like something you would want to be and feel, but it's sometimes counterproductive to strive for it intentionally (刻意争取有时会适得其反). 越想抓紧反而越得不到，“松弛感”就是这么一种神奇的感觉。
• counterproductive adj. 事与愿违的
• intentionally /ɪnˈtenʃənəli/ adv. 故意地
真正的松弛感意味着：我们会更加注重inner peace（内心的平静）and fulfillment（满足），不再过度追求material satisfaction（物质满足）and external evaluation（外部评价），而是更加注重self-growth（自我成长）and enrichment of the inner world（内心世界的丰富）。
02. 为什么会追求“松弛感”？It is actually related to (和......有关) the fast-paced life nowadays (当今快节奏的生活) . 它满足了年轻人stress relief（缓解压力）的intrinsic craving（内在渴望）。
• intrinsic /ɪnˈtrɪnzɪk/ adj. 内在的
The older generation, who have worked hard all their lives until they die, do not have such thoughts (一辈子操劳的老一辈，是没有这种念想的).
Selah has also heard that Chinese people work very hard (中国人工作非常努力)。But at the same time there is a lot of pressure from all around them, society, their families, and their own selves (他们也面临着来自周围、社会、家庭和自己的巨大压力).
So she can understand how young people think (她能理解年轻人的想法), they feel like "at least I can live differently (至少我能换个活法)".
英国作家毛姆（William Somerset Maugham）在他的《在中国屏风上》（On a Chinese Screen）中就写到“To be harassed by the wear and tear of life, and to pass rapidly (被生活损耗、折磨，然后迅速走完生命历程), through it without the possibility of arresting one's course,-is not this pitiful indeed (根本得不到休息——这不是很可怜吗)? ”
• harass /həˈræs/ v. 骚扰
• wear and tear of life 生活的磨损：指日常生活中的压力、疲劳和损耗，对身体和心理造成的影响。
• arrest v. 抑制
“To labor without ceasing (苦苦地干，没完没了), and then, without living to enjoy the fruit (然后还没活到享受劳动果实的日子), worn out, to depart, suddenly (就疲惫地突然逝去), one knows not whither, -is not that a just cause for grief (也不知道会落个什么归宿——这难道不令人悲哀吗)?”
• cease v. 终止，结束
• whither adv. 到哪里，去哪儿
• grief /ɡri:f/ n. 悲伤，悲痛
What is the point of it all (这一切有什么意义) if you are not enjoying the journey? He is saying that is a cause for grief (这是悲伤的原因).
03. 过度追求“松弛感”会怎样？It is indeed sad to be overworked and not thinking. But you can't get a sense of relaxation by deliberately pursuing it (但你不能通过刻意追求来获得放松感).
• overwork v. 使过度劳累
• deliberately /dɪˈlɪbərətli/ adv. 故意地
It's the same as sleeping (这个其实跟睡觉是一样的). The insomniac who keeps thinking (失眠的人一直想) , "I have to fall asleep, I have to fall asleep," will probably have insomnia that night (那天晚上可能会失眠).
• insomniac /ɪnˈsɑ:mniæk/ n. 失眠症患者
When the chill vibe becomes a cultural symbol (成为一种文化象征), there are bound to be people who follow suit (一定会有人跟风) because it looks cool. 然而，真正的放松是模仿不来的，甚至是学不来的。
• follow suit 效仿
Because it requires the inner self-sufficiency (需要内在的自给自足) and peace (平和) that comes with maturity and time (伴随成熟和时间而来的).
• maturity /məˈtʃʊrəti/ n. 成熟
The real sense of relaxation is never a photo on social media, but your true feelings (真正的松弛感从来不是社交媒体上的一张照片，而是你的真实感受).
04. 中国古人的松弛感
（1）战国时期，庄子主张在天地间“逍遥游”，达到无己、无功、无名的境界。The most highly cultivated person (最有修养的人) can let nature take its course (顺其自然), forget himself (无己), and has no intention of seeking merit (无心求功), and the saint with moral learning has no intention of seeking fame (有道德学问的圣人无心求名).
• saint n. 圣人
It is kind of the saying “go with the flow (随遇而安)” instead of trying so hard to make something happen for you. 其实就是比较“佛系”。
（2）要说“佛系”，魏晋时期的“竹林七贤”绝对算得上我们现在说的“佛系青年(Buddha-like youngsters)”。
他们在竹林间（live in the bamboo forest），不闻外事，不问朝纲，只求开怀畅饮、放歌长啸、抚琴赋诗、谈玄论道，过潇洒惬意的生活（live a dashing and cozy life）。
Actually, similar ideas have been around for a long time in the West as well (类似的想法在西方也已经存在很长时间了).
05. 西方“廷臣”的松弛感
西方的西塞罗（Cicero）（公元前106-43年）曾主张“deliberate negligence（有意的疏忽）”，意思是在演讲时故意隐藏修辞和技巧。
Cicero was actually a famous orator in ancient Rome (西塞罗实际上是一位著名的演说家). 他善于雄辩。别的演讲者都是唯恐自己的言辞不够犀利、不能直击对方观点的要害，但他却提倡“deliberate negligence”。That's interesting.
These Western concepts developed in the Middle Ages (这些西方观念发展到中世纪), and a phenomenally popular work appeared (一部现象级传播的作品出现) - "The Courtier (《廷臣》)".
This is a great work that swept the whole of Europe (这是一部席卷整个欧洲的伟大作品) during the Italian Renaissance (在意大利文艺复兴时期).
• phenomenally /fəˈnɑ:mɪnəli/ adv. 现象上地
In the discussion of "grace (优雅)" and "sprezzatura", The Courtier pointed out that courtiers (廷臣) must "show appropriate calmness in all their actions (在行动中表现出适当的冷静) so that their words and deeds (言语和行为) seem to have been effortless and thoughtless (毫不费力、不假思索的)."
• sprezzatura /sprettsaˈtu:ra/ n. 不羁，潇洒（意大利词汇，用于描述一种轻松、不费力地表现出优雅和自信的态度）
在这本书中，一位廷臣要appear natural and unforced (表现出自然、不被强迫). Maybe that's what a chill vibe looks like.
这本书还谈到the qualities of a perfect courtier（作为一个完美廷臣的品质），不仅要精通arms（武器）还要精通letters（文字），简单来说就是能文能武，而且还要体现sprezzatura。
Basically it means "not caring (不关心)" but here it also contains the meaning of "calmness and confidence (冷静、自信)" and quick action (行动迅速).
It reminded Flora of a Chinese fable (中国寓言故事). 有一个卖油翁，把一枚铜钱盖在葫芦口上，让油穿过钱孔倒进葫芦，而钱却没有湿。有人问他说：为什么手那么稳呢？他回答说：“无他，惟手熟尔（也没什么啦，不过是手法熟练罢了）。”
06. 如何拥有真正的“松弛感”？
（1）Practice makes perfect (熟能生巧)
Flora thinks instead of mimicking someone else's chill vibe (与其模仿别人的松弛感), she'd rather learn how they practice to achieve proficiency (她更愿意学习他们如何练习达到熟能生巧). She believes there's a lot of things that give us a chill vibe when we've done them a lot (有很多事做多了之后就会有松弛感).
• mimic /ˈmɪmɪk/ v. 模仿（人的言行举止）
• proficiency /prəˈfɪʃ(ə)nsi/ n. 熟练，精通
（2）Be present in the present moment (活在当下)
Selah thinks we should be present in the present moment and focus on the matter itself (关注事情本身). 其实过去的已经过去，未来的还未到来，我们关注能把握的当下就好了。
We cannot always be thinking ahead (提前思考) or be thinking about the next best thing. Developing an "Experiencer's Mindset (体验者的思维)" will allow you to enjoy the process (会让你享受这个过程).
Flora believes life is like a game. Getting a good game experience is what matters (获得良好的游戏体验才是最重要的).
(3)“Accept everything (接受一切)”
Life is just about taking things as they come (随遇而安) and taking things in strides (大步向前). 允许一切发生，就像孔子在《论语》中说的：既来之，则安之。
Besides, it is important to understand yourself and accept yourself (了解和接受自己很重要). Understand what matters to you (知道你觉得重要的事), what you care about (你关心的事), what you want to spend your time doing (你想花时间做的事), and how you want to go about life (你想怎样生活). 我们如何体验生活是一种选择（How we experience life is a choice）。
认识和接受自己是爱自己的开始（Knowing and accepting yourself is the beginning of loving yourself）。Only then will we know what kind of life we want to live (只有这样，我们才会知道我们想要过什么样的生活).
那时，你不追寻松弛感（when you don't seek the chill vibe），松弛感也会随之而来（the chill vibe will follow）。
请留言告诉我们：
你是怎么看待“松弛感”的呢？
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主播：Wendi（中国）+Selah（美国）
歌曲：Helpless
今年奥运会开幕式（the Paris 2024 Olympics opening ceremony）的很多创意都来源于一些French plays（法国戏剧）。今天，我们来聊一聊中西方戏剧的对比。
01 历史起源和剧种分类
法国是an important source of plays（戏剧的重要来源）。法国戏剧起源于medieval religious dramas（中世纪的宗教戏剧），这是一种有关宗教题材的戏剧。如mystery plays（神秘剧），它演绎的是选自《圣经》的一段神秘的故事，miracle plays（奇迹剧），一般是关于某个圣徒的奇迹，还有morality plays（道德剧），目的是教给人们某个重要的品德。
· morality /məˈræləti/ n. 道德，品行
They often performed in churches or public spaces (经常在教堂或公共场所上演).
The French Renaissance (法国文艺复兴) brought a revival of classical themes and structures (带来了古典主题和结构的复兴), influenced by Greek and Roman models (受希腊和罗马模式的影响).
古希腊戏剧（Greek theater）起源于公元前6世纪的Athens（雅典），是世界最古老的戏剧之一。它最早是在religious festivals（宗教节日）上表演的，为的是献给Dionysus (狄俄尼索斯）——古希腊的酒神，也是古希腊戏剧之神。
· theater n. 戏剧
古希腊戏剧主要分为两种类型：tragedy（悲剧），一般是关于human suffering（人类经历的痛苦）；comedy（喜剧），经常非常讽刺（satirical）。
其实中国的戏剧也属于世界古老戏剧之一，据说最早也是一种民间的歌舞仪式，一般以祈福、求神、祭祀等等为主题，和古希腊戏剧有相似之处。
中国的京剧（Peking Opera）主要有文戏和武戏两种类型。
武戏一般是打斗的主题（martial subjects），有关war（战争）, rebellion and intrigue（叛乱和阴谋），注重演员的martial arts（武术）功底和身体动作的表演。
· martial /ˈmɑ:rʃ(ə)l/ adj. 尚武的
文戏一般主题是和social life（社会生活）有关，通过dialogue（对白）和lyrics（唱词）来讲一段故事，传达角色情感。
02 表演风格差异
中西戏剧在performing style（表演风格）上有比较大的差异。
西方歌剧在表演过程中focus on（注重）powerful singing（强有力的演唱）和emotional expression（情感表达），表演是self-explanatory（不言自明的），fluid（流畅的），以及life-like（写实的）。这些也和西方其他的艺术作品风格一脉相承。
· explanatory /ɪkˈsplænətɔ:ri/ adj. 解释的，说明的
比如舞台上的props（道具）都是identical to the object in real life（模仿现实中真实的物品），还有很多舞台效果都很写实，比如fake blood（假血）, fake knives（仿真刀），或者sound effects（音效）等等。
· identical adj. 完全相同的
相比于西方戏剧，中国的传统戏剧更加的symbolic（写意）。For example, many movements（许多人物的动作）are just imitating actions （模仿真实情景）, like riding a horse, or entering a room.
· symbolic adj. 用作象征的，被认为是象征的
It’s not so straightforward (它并不是很直接). It is symbolic where the audience infers what is happening in that moment (观众推断在那一刻在发生着什么).
· infer v. 推断，推论
舞台上的道具are also not exactly life-like（也不是那么写实）。有些剧里的道具只有一张桌子，当演员坐在旁边的时候它是桌子，当演员站在上面张望的时候它又变成了城楼。
03 中西方戏剧的人物角色划分
The roles in traditional Chinese operas（中国的传统戏剧） are fixed（是固定的）。
京剧的角色有四大行当：生旦净丑。
Sheng（生）, which refers to male roles（男性角色），and Dan（旦）, the female roles（女性角色）。
除了the main male and female characters，还有Jing（净），who play with their face painted（花脸），他们扮演的是一些比较严肃的角色，比如warriors（士兵）， heroes（英雄）还有statesmen（政治家）。
Chou（丑）, which is the clown（小丑）, also has a painted face, with a patch of white paint around his eyes and nose（一般在眼睛和鼻子的这个位置会涂上一块白色），用来营造comic effect（喜剧效果）。
京剧中，各类角色根据剧中人物的身份、气质与性格的不同，都有固定的脸谱、扮相和服饰。Using body and face makeup or paint is a great way to show which characters they are!
在西方的戏剧中，会有protagonists（主人公），他们是整部戏剧的核心，drive the plot（推动着情节的发展），他们也经常face challenges or a tragic fate（面对挑战或者悲惨的命运）。
· protagonist /prəˈtæɡənɪst/ n. 主人公
主角的对立方就是antagonist，一般就是the character opposing the protagonist（剧里面的反派）。
· antagonist /ænˈtæɡənɪst/ n. 对手；敌人
西方戏剧里还有一类演员是the chorus，一个小的歌队或者合唱团，起的是类似于旁白的作用，他们会comment on the action（对情节做一些评论），provide background information（补充背景信息）。
· chorus /ˈkɔ:rəs/ n. 合唱团
除了这些角色之外，还会有heroes（男性英雄角色），heroine（女性英雄角色），comic heroes（喜剧角色），villains（恶霸角色），lovers（情人）等等。
· villain /ˈvɪlən/ n. 恶棍
西方戏剧中角色的分类不像京剧里这么固定，一般会根据他们的voice pitch（声调）和voice range（音域）来定。
· pitch n. 音高
04 中西方看剧的习惯
The audience is also an important part of a play（观众也是戏剧很重要的一环）. 一个好的喜剧是completed by the performers and the audience（由演员和观众共同完成）。
audience /ˈɑːdiəns/ n. 观众
中国的传统戏曲通常是performed in the open air（在露天演出），所以technically（严格说来）它不像是在一个closed theater（封闭式剧院）。
有一个 rising trend nowadays（当下的趋势），就是这些戏剧正在moving into the theaters（搬到剧院里），而且there has been a resurgent interest among the young people（年轻人也重新拾起了对传统戏剧的兴趣）。
resurgent /rɪˈsɜ:rdʒənt/ adj. 复兴的；再度流行的
在西方，去剧院看戏剧也变得less common than it used to be（比之前更少见）, 而且比较昂贵，但依然是valued in western culture（在西方文化中受到重视的）。 现在有了电视和streaming（流媒体），戏剧也can be watched online（可以在网上观看）。更丰富的选择和观看方式has opened up this world to many（为许多人打开了这个世界）！而在网上看到一些amazing（超级棒的）戏剧之后，很多中国年轻人也start to show great interest in going to the theaters（开始对去剧院这件事充满兴趣）！
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主播：Anne（中国）+Erin（美国）
歌曲 ：Call You Mine
转眼已是三伏天，很多网友们说夏天是一个lose weight（减肥）的好时候。所以今天咱们来聊聊how to lose weight in the summer！
01 很多人喜欢夏季减肥
虽然很多人为了look better in summer clothes（夏天穿衣服更好看）而减肥，不过主播们personally wouldn’t recommend people to lose weight just for the sake of looking pretty（个人不太支持大家单纯为了看上去好看而减肥）！尽管会有一些潜移默化的beauty standards（审美标准），不过主播们并不认为thinner is better（人越瘦越好）。
for the sake of 为了……
很多人会feel the societal pressure to be thin（感受到来自外界社会的要变瘦的压力），尤其是women and girls。所以主播们并不promote（提倡）that mindset of “you need to be thin in order to be pretty”（这种以瘦为美的心态）。
mindset n. 心态
如果要知道whether you need to diet or not（你是否需要控制饮食），一个很好的方式是check your BMI（查一下你的BMI），也就是body mass index（身体质量指数）。
Ideally, you should be within a healthy range of BMI. （理想状态下，你应该保持在一个健康的BMI范围之内）如果你的BMI是 higher than 25，you would be considered overweight（你会被认定是超重）或者临床意义上的obese（肥胖）。
这是一个valid reason to lose weight（减肥的正当理由）。
obese /oʊˈbiːs/ adj. （临床意义上）肥胖的
如果你的BMI是在normal range（正常范围）里，而你又想lose weight to the point where you’re underweight（减到过瘦的地步），还是要三思！
Your health should be the most important thing when it comes to losing weight. （对于减肥而言，你的健康应该是头等大事）
02 夏天出了那么多汗，为什么不掉秤？
网上有种说法，说是因为夏天你会sweat a lot（出很多汗），所以你的metabolism（新陈代谢）will be faster（会更快）, due to the heat（因为高温）和sweating（出汗），which makes it more effective for you to lose weight （让你减脂更高效）。
这个说法does make sense（有一定道理），但不是entirely accurate（完全准确）。
sweat /swet/ n.v. 汗；出汗
metabolism /məˈtæbəlɪzəm/ n. 新陈代谢
脂肪被排出体外有两种形式。Fat leaves the body （脂肪被排出体外）either as carbon dioxide（要么是作为二氧化碳） when you exhale（呼气）, or as water（作为水） when you sweat or go to the bathroom.
carbon dioxide 二氧化碳
exhale /eksˈheɪl/ v. 呼气
More than 80% of the fat goes out of your body through breathing in the form of CO2. （多于80%的脂肪是以二氧化碳的形式通过呼吸排出体外的。）The remaining 16% is excreted as water（剩下的16%是作为水被排出体外）。而这其中，出汗只是一小部分，doesn’t make too much of a difference in your weight loss（在你减脂里起到的作用微不足道）。
所以有的人会裹着plastic wrap（保鲜膜）运动来多出汗以达到减脂的效果，这并不是非常effective（有效）。
《黄帝内经》里有一句话，“汗为心之液”，所以出汗其实是对心脏有负担的，大量出汗就会容易心虚气弱，所以还是建议大家不要大量出汗。
Especially（尤其） in the summer, if you sweat a lot, you need to wipe it with a towel（用毛巾擦干）, change into clean clothes（换上干净的衣服）, and try not to exercise at noon（尽量不要在大中午头锻炼）!
03 为什么夏天适合减肥？
What advantages（优势） does summer have that help you lose weight?
首先，warmer weather tends to suppress your appetite（更热的天气往往会抑制食欲）, 所以这会make you eat less（让你吃得更少）。
suppress /səˈpres/ v. 压制
appetite /ˈæpətaɪt/ n. 食欲；胃口
高温会让你want to drink more water（想喝更多的水）, 这会让你feel more full（感到更饱），所以during your meals（在正餐的时候），你就会吃得更少。
有一种现象叫stress eating，就是人一压力大的时候就喜欢吃东西。而在夏天由于there’s more sunlight during the day（白天有更多阳光），你会更开心，have less stress（压力更小），就不那么容易stress eat。
04 夏天减肥小贴士、
Tip 1: 设定实际的目标 Set Realistic Goals
Aim for a gradual weight loss of 1-2 pounds per week to make sure it’s sustainable.（以每周减少半斤到1斤的慢速减重为目标，确保这个过程是可持续的。）
那种“一次性”（all at once）减掉大量体重的做法是不健康的！
It’s also hard to keep the weight off if you lose too much too quickly! （如果减重太猛，很难保持体重不反弹）
gradual /ˈɡrædʒuəl/ adj. 缓慢的
Tip 2: 多锻炼 Stay Active
可以做一些strength training（力量训练），因为减重期间很容易lose muscles（流失肌肉）。
strength /streŋθ/ n. 力量
muscle /ˈmʌsəl/ n. 肌肉
主播Erin说，she’s been swimming and going on a calorie deficit（减少热量摄入）。她现在doesn’t really have time for the gym（没太有时间去健身房），偶尔会做一些ab workouts（腹肌锻炼），但不是super consistent（非常坚持）。
Tip 3: 睡好觉 Sleep Well
减重不光是多运动和少吃饭，而是要看how healthy you are as a whole（你整体有多健康）。所以，having a healthy lifestyle（有一个更健康的生活方式）能让掉秤更轻松 。
Tip 4: 多喝水 Stay Hydrated
hydrated /ˈhaɪdreɪt̬ɪd/ adj. 水分充足的
你需要drink plenty of water（喝大量的水）来support your metabolism（促进你的新陈代谢）。
“多喝热水”（Drink more warm water）可不是一句空话，it also applies to summer（放在夏天也一样适用）！尤其是right after an intense workout（刚做完剧烈运动），如果喝冷水或者冰凉的水（icy cold water）的话，it could be really bad for your health（可能对你的健康很不利）。
Erin也开玩笑说，she drinks too much cold water for her own good（她喝的凉水太多了，对她自己并不好）！
Tip 5: 注意你的饮食 Pay Attention to Your Diet
少吃点可以，但不要starve yourself（饿着自己）！
starve /stɑːrv/ v. 使…挨饿
尽量在饮食中：
Add fiber-rich foods（增加高纤维食品）
fiber /ˈfaɪbɚ/ n. 纤维
Avoid processed foods（避免加工食品）
processed /ˈprɑːsest/ adj. 经过特殊加工的（食品）；处理过的
Limit sugar intake（限制糖分摄入）
Eat more protein（摄入更多蛋白质）
Consuming（摄入）更多蛋白质能够让你feel fuller for longer periods of time（感受更多更久的饱腹感），并且能在减脂过程中lower the risk of muscle loss（降低肌肉流失的风险）。
比如chicken（鸡肉）就是一个很好的protein option（蛋白质选择）！
protein /ˈproʊtiːn/ n. 蛋白质
欢迎留言告诉我们：
这个三伏天，你是否有减重计划呢？
- Visa fler
