主播：Wendi（中国）+ Selah（美国） 歌曲： Espresso 今天的节目，我们会跟大家聊一聊英文职场“黑话”（workplace idioms）。 节目中为大家准备了很多又地道又实用的职场英语表达，满满的干货！ 今天的节目我们先来聊聊开会的时候经常用到的英语表达。 1. Agenda 会议的议程 This simply means the list of topics to be discussed during a meeting. 一般是一场会议中需要讨论的一系列主题，来帮助大家stay on track（保持好的会议进展）。 例句： Before the meeting, please review the agenda so we can stay on track. 会议前，请回顾一下议程，以便我们能按计划进行。 2. Minutes 会议记录 This refers to the notes or summary of a meeting，而不是时间的“分钟”。是对会议内容的详细记录和总结。 例句： Can you share the meeting minutes with the team? 你能把会议记录共享给团队吗？ 3. Wrap-up 总结/结束 Originally meaning "to pack up", in meetings it means to summarize or conclude. 在会议中表示到了结束阶段，需要总结会议内容。 例句： Let's do a quick wrap-up before we end. 在结束之前，让我们做个简短的总结。 4. Action plan 行动计划 This is the step-by-step plan for what needs to be done after the meeting. 是为达成目标而制定的详细步骤计划。 例句： Let's create an action plan to ensure we meet our deadline. 让我们制定一个行动计划来确保如期完成任务。 5. Get down to business 开始正题 This means to start focusing on the main topic. 表示言归正传，开始讨论主要议题。 例句： Let's get down to business and review the quarterly report. 让我们言归正传，审查一下季度报告。 6. On the same page 达成共识 This means to agree or have a shared understanding. 表示意见一致，想法相同。 例句： Let's make sure we're all on the same page before we present this to the client. 在向客户展示之前，让我们确保大家都达成共识。 7. No brainer 显而易见的事 This means something is very obvious or easy. 表示某事非常简单或明显，不需要过多思考。 例句： Choosing this vendor was a no brainer—they offered the best price and service. 选择这个供应商是显而易见的——他们提供了最好的价格和服务。 8. Take it offline 私下讨论 This means to discuss something privately or after the meeting. 表示会后或私下讨论某事。 例句： We're running out of time—let's take it offline. 我们时间不够了——让我们会后再讨论。 这些idioms大家可以在工作中生活中练习起来，让你的表达更地道、更准确! 欢迎大家在评论区留言，分享你在本期节目中学到的实用表达。

主播：翩翩（中国）+ 梅莉（法国） 歌曲： What Makes You Beautiful（开头）+Show Me [by Audrey Assad]（结尾） 上一期节目中，我们用 12 个问题一起reflect on the past year(盘点过去的一年）。今天这期是新年计划系列的第二部分——2025 年新年计划。我们同样准备了7个prompts（提示问题），let’s plan for 2025！ Prompt #1 : What is your theme for 2025? 你的2025年是什么主题？ 这个theme具体指the energy you want your year to represent or you want to have in your year (你希望这一年展现出的能量). 比如说to be bold and courageous（大胆一点、勇敢一点）、to go slower and heal（节奏慢一点，治愈自我）。 翩翩的theme: focus and deepen (聚焦与深耕) Prompt #2 How can I embody my theme this year? 如何体现这个主题？ 具体来讲，就是怎样才能开始living this theme（把这个主题活出来）, 想一想需要做什么改变才能将你的新年主题加入到你实际的生活中。 翩翩：比如我的新年主题是聚焦与深耕，那我要定下我要聚焦的项目，并且不要贪多，人一贪婪，能量和智慧都会降低。就定一个，然后每天去刻意练习。This way I can embody my theme this year. Prompt #3 How do I want to evolve in 2025? 2025年我想如何演变、进化、发展？ Evolve means to grow and change. 针对这个问题，我们可以倒推思考，就是想想2025年年末的时候，你想成为什么人？ This can be about habits (习惯), your personality (性格) etc. Prompt #4：What do you want to release in 2025? 什么是你想断舍离的，不带入2025年的？ This can be bad habits, emotions, mindset (思维), certain relationships etc. 就是做一个结界，盘算一下，你需要释放掉哪些戕害自己的人或事。 任何不好的东西，你都可以列下来，release them。Release the bad things, 然后好福气才会进得来。 Prompt #5：What are your main goals in 2025? 2025年最主要的目标是什么？ This is a step where you should really take the time to think about what goals you want to set. 你应该花时间认真思考想要设定哪些目标。而且不能贪多（3 to 5 goals），目标太多，人会be overwhelmed (被压垮)，就像之前说的，人一贪婪，能量和智慧都会下降。 一旦设置好，其他所有事情都要为其让路。Make sure to prioritize them (把这些目标放在首要位置、优先处理的位置). 还有很重要的一点，就是得知道为什么定这几个作为你的年度主要目标，不能拍脑门乱定。在每个任务旁边，要写下why you want to achieve this goal (为什么要实现这个目标), and also write down how it related to you living your dream life（写下它和你所梦想的生活的关联）. Have a good “why” because that’s also what is going to keep you motivated to work towards and achieve those goals when things get hard. 拥有一个明确的“理由”，当事情变得困难时，这将是激励你朝着目标努力并最终实现它们的关键。 Prompt #6：How do I want to transform myself? 我想如何转变？ 依然是倒推思维，picture the version of yourself you want to become. 想像一下你理想中的自我版本是什么样的？ Build new habits. 建立新的习惯。然后掌控习惯。Identify the small daily or weekly actions that can help support your transformation. 从微小的行为入手，来达成转变。For example, if you want to get fit, maybe it’s starting with 10 minutes of exercise each day and gradually increasing it. 比如，如果你想让自己变得健康，可以从每天10分钟的锻炼开始，然后逐渐增加时间。 Prompt #7：What are some things I could start doing today that would guarantee an absolutely horrible year? 有哪些事情，如果我从今天开始做，一定会让我这一年过得特别烂？ 这其实是一个反向的问题，所以当我们列出来这些之后，应该问问自己，该如何避免做这些？ 翩翩：staying up late (晚睡)、手机闲聊 Maelle：spending quite a lot of time in front of screens (花了太多时间在电子产品上) 这些提示问题问完之后，我们就可以break down our goals, and plan them on a quarterly, monthly, weekly and then daily basis (把我们的目标细化，并按照季度、月度、每周甚至每天的维度来进行规划). 制定新年计划是实现更好自己的重要一步。希望通过这期podcast，能够帮助你理清日常和年度计划的重点，并从中获得创造更好生活的动力。 What is your theme for 2025? 你的2025年主题是什么？欢迎在评论区与我们分享，让更多人了解你的2025计划！ Happy New Year! 新年快乐！

主播：翩翩（中国）+ 梅莉（法国） 歌曲： Silent Night（开头）+Cold November（结尾） 2024年临近结尾，我们一起做总结吧，reflecting on 2024 (复盘2024)。 我们总结了12个复盘问题（12 prompts），来帮助大家进行有效的反思与总结。You can journal along with us. You can use any notebook or note-taking device. 你可以用notebook，也可以用ipad或者PC之类的note-taking device，总之，welcome journal along with us！ 下期节目我们会带大家一起plan for 2025, so keep an eye out for that! Now let’s start reflecting on the past year! 12个提示问题，开始复盘你的2024年。 Prompt #1 : 2024 was a year that I … 2024是我......的一年 就是总结一下，2024年是怎样的一年。 翩翩：2024 was a year that I stepped into a new chapter of my life. 是我迈入人生新篇章的一年，我当了妈妈。 （图为翩翩老师和她的宝宝） 梅莉: From my side, I would sum up(总结) my 2024 as the year of learning and getting out of my comfort zone(舒适区). Prompt #2: List all your highlights from 2024. 列出2024年的高光时刻 这个highlights，不一定是成功或者成就，all of the things that you want to remember forever(你想永远记住的那些时刻). 哪怕是一件小事情，只要你觉得重要，那就是highlights。 翩翩：There were many highlights in 2024, such as the moment I first heard my baby cry, and the moment spent with my colleagues in a small valley out of town, sipping tea, sharing stories, and singing together. 听到我的宝宝啼哭的那一刻，跟一席的同事们在外地的小山谷里，喝茶讲故事唱歌的那一刻, 以及一席进来新同事时，都是2024年的highlights。 梅莉: My highlights for this year would be my experiences abroad (国外经历), I was in Shanghai and HongKong the first part of the year (年初), I also had the chance to meet many new beautiful people (有机会认识许多新朋友), and also spent quality time with my family and friends(和家人度过了美好的时光). Prompt #3 : What worked in 2024? Work在这里的意思是见效、成功。 2024年，在哪些方面取得了成就、成功？你通过哪些strategies/techniques/things（策略、或者技巧、技能），努力之后获得了成绩？ Prompt #4 : What didn’t work in 2024? 2024年哪些事情失败了？ 也许，比起our wins, mistakes and failures are also things that we can celebrate and there’s so much we can learn (失败和错误其实能教会人更多). 不光成功值得庆祝，错误也值得庆祝。So celebrate making mistakes, 因为人生，不是得到，就是学到。 Prompt #5 : What did I learn in 2024? 这一年，我学到了什么？ 可以是人生教训（life lessons）；也可以是practical skills（实际的技能）。 Prompt #6 : How did I grow as a person in 2024? 2024年，作为一个人，我是如何成长的？ 可以从new habits、new priorities（优先事项）、new perspective（视角）三方面来回顾。 New habits： 翩翩：每天做照片与文字的记录。每天做记录，感觉本来淹没在时间之海里面目模糊的日子全部都被打捞出来了。感觉很棒！ 梅莉: Spending time with myself more（更多的独处时间）. New priorities： 翩翩： 我现在因为要带孩子，所以健康与效率就是我的new priorities。 梅莉: Focused on prioritising myself and my personal growth（以自我及自我的发展为先）. New perspective： 翩翩：“没有真相，只有角度”，所以情绪其实来源于我们的perspective, 看待问题的角度。情绪稳定，是因为角度变得更多了，理解和接纳的就更多了，生命也就更宽阔了。 Prompt #7 :What’s the single biggest bottleneck to my continued growth? 对于自我的持续成长，最大的瓶颈是什么？ 翩翩：不够聚焦，导致很大的人生计划一直迟迟完不成。 找到这个biggest bottleneck之后，要追问自己我为什么不focus on removing it（集中精力除掉它）? Prompt #8 : Am I “spending” them? Or am I investing them? 我是在花费它们，还是在投资它们？ 这个“它们”是指finite resources（有限的资源），比如time, energy（精力）, attention（注意力）以及capital（金钱）。 产生价值的就是investing，否则就是spending。 Prompt #9: What things do I look back on most fondly, that brought me the most energy and joy? 回首这一年，有哪些人和事，带给我力量和喜悦？ *people * places * habits 列出这些来之后，要追问一句：2025年，我怎样才能多做这些事，多接触这些人。 Prompt # 10 : What things do I look back on less fondly, draining my energy and weighing on me throughout the year? 回首这一年，有哪些人和事，消耗尽我的精力、给我巨大压力？ * people ... * places ... * habits ... 列出这些来之后，要追问一句：2025年，我怎样才能少做这些事，少接触这些人。 Prompt # 11: What’s on my “best of ” list? 2024年度，我的最佳清单 列一列你这一年里Best of books, Best of events（参加过的最棒的活动），Best of Articles（读过最好的文章），Best of Podcasts （最佳播客），Best of Purchases（买过最棒的东西）...... Prompt # 12: What about 2024 am I most grateful for? 2024年，最感恩的人和事 这个问题很重要，给你的年度总结与反思定一个完美的基调。 Maybe you made a lot of mistakes this past year, or there were things that didn’t go the way you wanted. 也许你在过去的一年里犯了很多错误，或者有些事情没有按照你的意愿发展。这个时候，如果你能够花一些时间来数算你得到的恩典，这也是对自己灵魂的一种关照。 If you take the time to end things with gratitude, you’ll always feel better about yourself. 如果你能用感恩的心态为事情画上句号，你会对自己更加满意。就像《圣经》中的马太效应，爱都会归向不缺爱的人，福气会涌向心怀感恩的人。 再见，2024！

主播：翩翩（中国）+ 梅莉（法国） 歌曲： boundaries 最近中国有一部新电影很火，叫做《好东西》，它的英文翻译很有意思，是“Herstory”。 01. The English Translation of Herstory 《好东西》的英文翻译 It is a play on the word “history”, replacing “his” with “her”. 这是一种文字游戏。The term “herstory” is used to emphasize the importance of women’s experiences and contributions (强调女性经验与贡献的重要性). 其实近年来，英语中有很多词汇和用法都在因现代文化（包括女权主义、LGBTQ+权利运动等）而发生变化。 And “herstory” is a great example. The idea is to highlight women’s narratives, rather than sticking to “history,” which some see as hinting at (暗示)“his story.” 有些人可能会觉得history是“his + story”，是男性的故事，但其实并非如此。 The word “history” comes from the Greek (希腊) word “ἱστορία (historía)”, which means “inquiry”. 这个词最初的意思是“调查”、“知识”或“询问”，其实跟男性没有什么关系。 Even though “history” itself doesn’t come from “his story,” the change is symbolic (象征性的). 这让人们更关注女性在历史中的角色。It is probably to hint that it’s about female empowerment (女性力量). 那除了“herstory”之外，英语中还有哪些因为现代文化和社会运动而改变的语言现象呢？ 02. Pronouns 代词 Many people now use “they” as a singular pronoun (单数人称代词). 这个有一个文化背景要了解，就是现在在西方，尤其是美国，已经不是单一的二元分类——male和female了。There is Non-binary (非二元性别的). 非二元性别是指那些不完全认同传统男性或女性性别的人。他们的性别可能是流动的、混合的或介于两者之间。Gender fluid（性别流动）就是他们觉得自己的性别在不同情况和场合下是不同的。除此之外还有Agender（无性别）这一类，指的是那些不认同任何性别的人。 此外，还有很多其他的性别种类。所以，单数“they”被广泛用于代替“he/she”，以避免性别限定。 For example, someone left their bag here. 这里的they就是单数用法，代替 his/her。再或者：Alex said they would join us later. 这里的they就是用来描述非二元性别者。 2019年，“they”被《韦氏词典》选为年度词汇，显示其流行度。 You can see the impact of modern culture, like feminism and the LGBTQ+ rights movement, on the English language. 现代文化对于英文的影响真的是令人瞠目。 03. Changes in job titles and the use of “Ms.” 职业称呼的变化和“Ms.”的使用 像以前的“policeman”现在常说“police officer”，“fireman”也变成了“firefighter”。 Another interesting shift is in how we talk about relationships. Instead of “boyfriend” or “girlfriend,” many people say “partner” to avoid implying gender and to be more inclusive of all types of relationships. 因为“partner”适合各种类型的情侣关系，不论性别或取向。 As for the popularity of “Ms.", it’s used to replace "Miss" or "Mrs." to emphasize that a woman’s identity doesn’t depend on her marital status (强调女性身份不需要基于婚姻状态). There are so many changes that Maelle is also confused sometimes. Language mirrors cultural shifts. As people become more aware of sexism, racism, homophobia, transphobia, and ableism, the language has also been English adapted. 语言是活的，它也反应着当代英语世界的价值观。 So next time you see “herstory,” “they” used as a singular pronoun, “partner” instead of “girlfriend,”or “spouse” instead of “husband or wife”, remember there’s a cultural story behind it. 之后再遇见这些用法，我们可能就会明白背后的文化背景和价值取向。希望今天的播客借助电影《好东西》的英文译名，能帮助大家在学习英文时，也感受到一些文化层面的东西。 请在评论区告诉我们： 你还知道英语中有哪些类似的的语言现象呢？

主播：翩翩（中国）+ 梅莉（法国） 歌曲： You Are Not Alone 01. 琼瑶的小说为什么大受欢迎？ 前段时间，梅莉读到了一个新闻，“Renowned Chinese romance novelist Qiong Yao passes away at 86”（中国著名言情小说家逝世，享年86岁）。 这则新闻标题非常尊重琼瑶女士，因为它用到了一个词：renowned。 都是表示著名的，那相比较famous来说，renowned更加书面化，同时也带有一种积极、尊敬的意味，强调此人在某领域内因成就而广受赞誉。 梅莉通过新闻得知：it was suicide and she left a suicide note (遗书) addressed to (写给) her son and facebook. 这真的是一个让人痛心的事。Her works influenced so many people’s idea of love and romance. 作为一个novelist (小说家)，她的影响力很大在于她的很多作品拍成影视剧了（Many of her works were adapted into movies and TV series）。 比如《还珠格格》《梅花三弄》，都是80年代人很熟悉的经典，就连打小从中国长大的梅莉都有印象，那时候everyone was talking about it。 It remained popular for decades(几十年过去，热度依然是有的). Her stories are super dramatic (很戏剧化). 因为是纯爱小说，所以角色 often have a “恋爱脑” 。They are love-obsessed. 而且琼瑶的小说语言很简单，加上戏剧冲突较多，很有吸引力。 这就是为什么她的小说容易改编成电视剧，而且很容易火，它们都是emotional（有感染力的）、accessible（易懂的），并且full of twists（情节曲折）。 02. 国外有哪些“琼瑶式”作家？ ① 美国作家Nicholas Sparks He’s an influential figure in American literature (他是美国文学中一个很有影响力的人物). He’s the author of The Notebook《恋恋笔记本》. 他的作品深深影响了美国的流行文化和文学市场，跟琼瑶一样，many of his works were adapted into movies and TV series (他的很多作品改编成了影视剧)。 除了《恋恋笔记本》，他的小说Message in a Bottle《瓶中信》，A Walk to Remember《漫步记忆中》都是成人学英语、可以用来开启英文阅读的入门小说。 ② 美国非常著名的畅销小说作家Danielle Steel 斯蒂尔在美国被称作当代最持久的文学现象之一，无论是老读者还是新读者，都对她的作品充满热情。Her novels are very accessible (非常容易上手). Her novels are often focusing on emotional relationships, family dramas, and love stories (她的小说往往围绕爱情、家庭和情感纠葛展开) that readers find easy to get into. 就像琼瑶的小说一样，语言并不复杂，读者容易上手。It’s easy to get into and are very accessible. ③ 法语作家Anna Gavalda Her style might feel a bit quieter than Qiong Yao’s drama, but still very much about emotional connections between people. 她的作品可能没有那么戏剧化，但是笔触非常细腻，也是主要描写人物之间的情感联系。 琼瑶和以上举例的西方作家相比，区别就在于： Qiong Yao’s stories are very rooted in Chinese culture (植根中国文化)—family expectations, traditional values, and so on. Western romance novels might focus more on individual freedom or personal growth (更强调个人的自由与成长). But both styles are about love, heartbreak, and the emotional journey of the characters. 不管怎样，爱情题材是共通的，都是围绕爱、心碎、角色的心路历程展开描写。 Love is universal (普遍的). 不同的文化背景下，都会诞生一些代表性的爱情故事。大家可以从中学习外语，同时感受到不同国家和文化对“爱情”这个主题的不同诠释。 请留言告诉我们： 你是不是小说爱好者？有没有想推荐的作品给梅莉呢？

主播：Flora（中国）+ Erin（美国） 歌曲： Forget Me Nots Today, we’re talking about a topic that’s always fascinating (有吸引力的): the Words of the Year (年度热词) chosen by major English dictionaries (各大英语词典). It's already December now. 每到年末的时候各大媒体都会公布自己的“Word of the Year”。These words capture the mood, trends (趋势), and even social challenges (社会挑战) of the past year. How a single word can capture the mood (捕捉情绪) of an entire year, or why certain words suddenly dominate conversations across the globe? We’ll mainly explore Collins’ and Cambridge’s Words of the Year (柯林斯和剑桥词典的年度最佳词汇) for 2024, along with some shortlisted words (入围词汇). 01. Collins’ Word of the Year: brat 柯林斯词典年度热词——“brat” Here is the definition of 'brat' from the Collins Dictionary: 如果你叫一个人“brat”，那说明你觉得他表现非常不好or he or she annoys you（让你生气）。 Collins chose brat as their Word of the Year, but not in the way we might expect (并不是以我们可能预料的那种方式). Traditionally, “brat” was a pretty negative term (贬义词). It’s pretty much the equivalent of the Chinese term “熊孩子”. However, in 2024, brat got a glow-up. 现在“brat”用来形容一个人：confident（自信），independent（独立），甚至是形容someone with a hedonistic attitude（有享乐主义的人）。 How did this happen? It started online. Social media platforms like TikTok and Instagram popularized (使流行) the term during the summer because of an album called “Brat” by Charli XCX (因为Charli XCX的一张专辑). People began celebrating what they called “brat energy (能量)” , which is all about embracing personal freedom and indulgence (享受). It’s the opposite of self-denial or rigid discipline (与自我克制和严格的纪律相反). It’s interesting how a word with such a negative connotation (带有如此负面含义的词) has been reclaimed (被重新定义) and given this empowering twist (变化). 在一些语境下（In some contexts），现在叫一个人“Brat”已经是对他的夸奖了(it’s a compliment）。 “This is so brat coded.” “Coded” is a slang term (俚语). 它表示强调一种vibe（氛围）或者行为。所以“This is so brat coded.”我们可以理解为“这真的很brat!” 比如，当一个人表现得很sassy（自信又时髦），carefree（无忧无虑）or even a little cheeky（厚脸皮），you could compliment them by saying：“You are so brat coded.” So, it’s no longer a bad thing to “be a brat”! Instead, it reflects this generation’s focus on enjoying life and rejecting unnecessary societal constraints (拒绝不必要的社会限制). “Bratsummer” 一些人用“bratsummer”形容人live unapologetically（没有歉意地活着），在夏天拥抱自己的playful or confident side（顽皮又自信的一面）。 And if we can have bratsummer, then why not bratwinter? Imagine someone rocking their sassiest outfits, sipping hot cocoa (喝着热可可), and living their best life by staying true to themselves (忠于自己), even when it’s freezing outside (即使外面天寒地冻). Whether it’s summer, winter, or any season, the whole brat vibe is about living boldly (大胆地), unapologetically, and embracing whatever makes you feel most you (拥抱一切让你感到最真实自我的东西). Some criticism一些批评 当然，有些人会criticize this mindset（批评这种心态）觉得这有些自私（selfish）or even a little indulgent（放纵）。 But honestly, it is really about balance. It’s not about being selfish or disregarding others (不是自私或无视他人)—it’s about prioritizing (优先) your happiness in a healthy way. It’s like saying, “Hey, I deserve to enjoy my life and be unapologetically me, as long as (只要) I’m not hurting anyone.” So, this mindset can be empowering. 它鼓励人们主动放弃一些unnecessary guilt (不必要的愧疚) or societal pressures (社会压力) and focus on living authentically (真实生活)。 Everyone deserves their brat era! 02. Cambridge’s Word of the Year: manifest 剑桥词典年度热词：“manifest” Here is the definition of “manifest” from the Cambridge Dictionary: In Chinese, it means “清楚地显示，显现”. Traditionally, it means to show something clearly, like evidence or emotion. But in recent years, it’s taken on a new meaning: That means to imagine achieving something you want will make it more likely to happen (想象自己实现某件事会让它更有可能成为现实). 有点像中文里的“念念不忘必有回响”。 所以当你听到有athletes (运动员)、一些有影响力的人说“I manifested this success.”他们并不是在说他们是通过自己的hard work（努力）实现了成功，而是强调mental focus (心理专注) and positive thinking (积极思考)的作用。 It reflects how people are blending mindset techniques with their everyday goals (将思维方式技巧与日常目标相结合). 比如，如果你终于花了几个月时间得到了你梦寐以求的工作，你可以说：“I spent months manifesting my dream job, and now it’s finally happened.”如果是终于实现了一次期待已久的旅行，你可以说：“I’ve been manifesting this vacation for so long, it feels like a dream.” The rise of self-help culture 自我提升文化的兴起 This word resonates with the rise of self-help culture and the belief that mindset shapes outcomes (心态塑造结果的信念). 其实 self-help culture就是平时我们看到的教大家如何更好地生活、如何赚钱、或者提升心理健康的视频。那么“manifest”无非就是强调了乐观的心态（optimism）对结果的作用。It’s interesting how the concept combines optimism with action. A warning (警告) against manifesting Professor Sander van der Linden of psychology at Cambridge University warned against manifesting. It may lead people to overlook realistic challenges (忽视现实中的挑战) or the need for practical steps (采取实际措施的必要性). It’s a thought-provoking perspective (发人深省的观点). It’s easy to get caught up in (陷入) the idea that just thinking positively is enough. But without action, it feels kind of hollow (空洞). Manifesting alone can’t guarantee success. It’s like hoping to pass an exam without studying. Positive thinking should inspire action, not replace it (积极的思考应该激发行动，而不是取代它). Erin guesses another issue is how people might blame themselves if things don’t work out. Like, “Oh, I must not have manifested hard enough.” It’s kind of ironic (有点讽刺). Manifesting is supposed to reduce stress, but if taken too far, it could actually do the opposite. So, finding a balance is key. 03. Cultural significance of words of the year 年度热词的文化意义 “Brat” reflects a focus on individuality and hedonism, while “manifest” speaks to self-empowerment (自强) through mindset. 年度热词“brat”和“manifest”都体现了身份认同 （personal identity），自我表达（self-expression）和心理健康（mental health）在文化交流中的地位和作用。It’s really interesting to see how language evolves with culture (语言是如何随文化而演变的). 节目最后和大家分享两个shortlisted words（入围年度热词的词）。 delulu For example: “I’m totally delulu about marrying my celebrity crush.” 我完全怎么样和我暗恋的明星结婚。That’s intriguing. 大家可以猜一下这里的delulu 是什么意思。 romantasy It feels like a mix between 'romance' and something else. Romantasy是"romance"和另一个词的合体，大家可以猜一下另一个词是什么。 Whether you’re manifesting success or embracing your inner brat, we hope you’ve enjoyed learning about this year’s hottest words. 请留言告诉我们： What other Words of the Year would you like us to dive into (你还想听我们聊哪些年度热词)? And which one is your favorite (哪一个是你最喜欢的)?

主播：Wendi（中国）+Erin（美国） 歌曲： Imagine 01. 中国“春节”申遗成功了！ China’s Spring Festival has officially been inscribed on UNESCO’s Intangible Cultural Heritage of Humanity list. 中国春节已被正式列入联合国教科文组织人类非物质文化遗产名录。 This announcement was made on December 4, 2024, during the 19th session of UNESCO’s Intergovernmental Committee in Asunción, Paraguay. Spring Festival is now globally recognized (被全球公认) as a cultural treasure (文化宝藏), and it’s the 44th Chinese item to be listed, putting China in first place (第一) worldwide for the number of heritage items (遗产项目). The term “intangible cultural heritage” (非物质文化遗产) in English refers to traditions, practices, and expressions passed down through generations (代代相传). The word intangible (无形的) means “not physical” or “not material”, and its opposite is tangible (有形的、可触摸的), like in “tangible assets (有形资产)”. The news is making waves. 消息一出立刻引起轰动。 For example, Global Times《环球时报》 ran the headline: "China's Spring Festival inscribed as UNESCO Intangible Cultural Heritage of Humanity." 《环球时报》的标题运用了inscribe这个词，这个词让人感觉“春节”不仅是被列入了非遗名单，还有一种被刻在了人类文明的史册中的隆重感。That’s a powerful title. And it’s not just about the celebration—it’s about the deep cultural and historical significance behind it. 申遗成功的Spring Festival不仅仅是这个节日本身，还包括它背后深刻的文化和历史意义，比如它所涵盖的很多习俗和民族文化。 02. “春节”申遗成功对中国以及全球意味深远 A lot of people in the world are no strangers to the Spring Festival. It is the culture and customs behind that truly matters and perhaps can now be better understood by more people abroad (其背后的文化和习俗现在被更多的海外人更好地理解). It’s a recognition (认可) of the rich cultural and historical value (丰富的文化价值和历史价值) of Spring Festival. As Professor Xiao Fang(萧放) from Beijing Normal University (北京师范大学) explained, Spring Festival is a time of emotional connection (情感连接), honoring ancestors (纪念祖先), and celebrating the renewal of time (庆祝万象更新). It reflects family, social, and natural ethics—all tied together in one grand festival (它反映的是家庭、社会和自然伦理都在这个盛大的节日联结在一起). 萧教授强调，it’s a festival of peace and harmony (这是一个和平、祥和的节日)。It’s not just about personal joy but also about sharing values with the world (向世界传递和平、祥和的价值观). Because some of these values, like the connection of family, are naturally and universally shared by humans. With globalization (全球化), Spring Festival is becoming even more influential (更有影响力). Over one-fifth of the world’s population celebrates Lunar New Year in some form (世界上有超过五分之一的人会庆祝春节). 03. 中国和美国过新年有什么不同？ 在中国，春节几乎都是关于family reunions (家人团聚), festive meals, and traditions like red envelopes (红包), fireworks, and temple fairs (庙会). It’s a time to honor the past and welcome the future (是一个辞旧迎新的时刻). 在这个时候，all your families come back, and everything and everyone slow down (慢下来) to just enjoy the pure happiness (纯粹的幸福)。 而在美国，New Year is more about partying and making resolutions (制定新年决心). People gather in Times Square (时代广场) or watch fireworks, but it’s not as family-oriented (以家庭为中心的) as Spring Festival. 美国的新年的概念一般是指元旦。Christmas is more comparable to the Spring Festival (圣诞节更像是春节), because it’s also a mark of time and values the reunion of family. 一些美国人庆祝春节更多的会eat dumplings, make paper lanterns（做纸灯笼）, or watch dragon dances（看舞龙）。Erin上的一些课程would have all the students participate in paper cutting（会让所有的学生都参加剪纸活动）。 Erin在美国生活已经很多年了，对她来说，celebrating the Spring Festival overseas always feels like connecting both of her cultures（在海外庆祝春节总是感觉像是在连接她的两种文化）. 04. 为什么文化遗产在全球化的时代很重要？ When a tradition becomes part of UNESCO’s Intangible Cultural Heritage of Humanity list, it’s not just a title. It’s a call to protect and celebrate these practices as treasures that belong to all humankind. Take yoga from India (印度的瑜伽) or flamenco from Spain (西班牙的弗拉明戈舞)—both are vibrant (充满生机的) traditions that have been passed down through generations. When they were recognized by UNESCO, it not only boosted pride in their countries of origin (增强了对自己国家和地区的自豪感) but also encouraged people worldwide to engage with and appreciate them (尝试并欣赏它们). It’s a reminder (提醒) that globalization doesn’t mean cultural absorption (全球化并不意味着文化的同化). Instead, it gives us the chance to share, learn from, and preserve unique traditions (保留独特的传统). Spring Festival is a perfect example—it started as a deeply Chinese tradition but has now become a global celebration. It’s also a reminder that traditions can evolve (传统也可以“进化”). For instance, in the U.S., Erin has seen Spring Festival celebrated with fusion (融合) events—like Chinese New Year parades featuring samba dancers in Brazil (在巴西有桑巴舞主题的新年游行) or dim sum-inspired pop-ups in London (在伦敦有以广东早茶为主题的快闪店). dim sum 粤式点心 pop-ups 快闪店/餐厅 At the same time, recognition (对文化的认同) like this helps us remember to protect these traditions in their original forms (以原本的形式). It’s easy to lose cultural roots(丢掉文化的根) when adapting to modern lifestyles (适应现代生活方式). That’s where initiatives like UNESCO’s list play a crucial role (关键作用)—they encourage us to preserve traditions in their authentic, unaltered states (在它们正宗的，不被改变的状态下) while still sharing them with the world. And as we mentioned earlier, there are now 44 Chinese practices on UNESCO’s list. It’s not just about celebrating the Spring Festival—it’s about embracing a shared responsibility (承担共同的责任) to protect the diversity and richness of human culture (人类文化的多样性和丰富性). Whether it’s storytelling, festivals, music, or food, each tradition has a story to tell. And every time we celebrate, participate, or even just learn about a tradition, we help keep that story alive for future generations (让这个故事带有生命力地留给子孙后代). 请留言告诉我们： What traditions from your culture do you cherish? Are there any you’d love to see recognized or preserved on a global scale? 你的文化中有哪些传统是你所珍视的？有哪些是你想让全球认可或保留的吗？

主播：Flora（中国）+Selah（美国） 歌曲： Live Your Beautiful Life As some of you may know, Selah is getting married in just a few weeks (Selah再过几周就要结婚了). 目前她也在筹备自己的婚礼中，那么本期节目就由Selah带大家走近西方婚礼。 A wedding maybe one of the most important events in life, but different cultures have unique ways to celebrate it. Actually, in China nowadays, we have both traditional Chinese weddings (中式婚礼) and Western-style weddings (西式婚礼). 但是这肯定跟西方国家的婚礼还是有区别的。 So today, we have Selah to share with us some of the authentic wedding customs from Western culture (正宗的西方婚礼习俗). 01. Before the wedding: bachelorette and bachelor parties 婚前的单身派对 Typically, a bride will have a bachelorette weekend (新娘会有一个单身周末) where she goes on a trip or celebrates with all of her closest friends. The groom will also have a bachelor weekend where he does the same (他会做同样的事). And nowadays, a lot of people do creative activities for these parties. Some may have a themed costume night (主题盛装夜: 人们一般会化装出席,一般扮成 fictional characters --虚拟角色). 他们可能会rent a cabin（租一间小屋），甚至是going to another country。 Selah打算举办一个chill and simple（轻松又简约的）bachelorette（单身派对）。Her bridesmaids (伴娘团) are coming in town a few days before her wedding, and they are all hanging out together in a large Airbnb (在一个大的爱彼迎民宿里)。 Since it’s usually the maid of honor who plans the bachelorette (通常是首席伴娘规划新娘的单身派对), Selah doesn’t know exactly what it will look like. As Maid of Honor, it's your job to ensure you have all activities planned ahead of time (提前计划好所有的活动). Selah knows that it will be full of quality time and celebration. 比如说outings（郊游）, having dinner。 02. The old traditions at the Western wedding 西方婚礼的老传统 传统的西方婚礼中，新娘在结婚时身上都要有四样东西：something old, something new, something borrowed（借来的东西）, something blue。 There’s actually a meaning behind each of these items. “Something old” represents continuity(延续性), like staying connected to your family or your roots. “Something new” symbolizes optimism (乐观) and hope for the future. “Something borrowed” is about borrowing happiness, usually from a happily married (已婚的) friend or family member. It’s like sharing their good luck. Something blue象征purity（纯洁）、love和fidelity（忠诚）. It’s a really old tradition dating back to ancient Rome (古罗马). These traditions are so meaningful. However, this tradition that has started to phase out (逐渐消失), but still is special to some people. phase out 逐步淘汰：逐步停止使用 Some are not doing this as much anymore, but it is up to their personal preference (取决于他们的个人喜好). And for good measure, there’s also a tradition to include “a silver sixpence in her shoe (在她的鞋子里放一个六便士银币).” It’s an old British tradition. The sixpence was meant to bring wealth and good fortune (财富和好运) to the couple’s marriage. 这样的话，在西方的传统中，新娘应该是要准备5样东西了。 03. Where the ceremony happens? 婚礼仪式在哪里举办？ Western weddings can take place in a variety of places, like a church (教堂), a beach, a garden, or even a private venue (私人场所). It’s pretty different from a Chinese wedding nowadays, which is usually held at a hotel or at home (在酒店或者家里举行). 在一些西方国家，婚礼仪式（the ceremony）一般会在一个 church 里举行。而the reception（招待会）会在一个hall or banquet room（大厅或宴会厅）这样的地方。 banquet /ˈbæŋkwɪt/ n. 宴会厅 现在，中国婚礼一般都是ceremony和reception在一起进行了，仪式进行完之后就可以宴请宾客了，也许在这一点上我们是有区别的。 Where is Selah planning to hold her wedding? Selah: “For me personally, I am going to have my wedding in a family friend’s backyard (后院)! It is going to be outdoors and more simple than a huge wedding venue (大型婚礼会场).” Being surrounded by nature must make the whole atmosphere feel so peaceful and special. 一定很自然也很温馨。 04. Giving cash or gifts? 随份子还是买礼物？ In the West, guests often buy a gift from the couple’s wedding registry (婚礼礼物登记) instead of giving cash. Selah has a wedding registry with essentials (必需品) that she wants to start their life together-like kitchen supplies (厨房用品), house decorations(房屋装饰), tools, furniture (家具) etc. 在收到这些礼物之后，新人一般会write thank you cards (写感谢卡) to everyone who gifted them money or gifts off their registry. 05. How do they send wedding invitations? 婚礼请柬怎么发？ Often, people will send out “Save the Date (预留日期)” cards to people to tell them to mark that day on their calendars (告诉人们在日历上标出这一天). 也是为了让人们给这一天预留出时间。 Then, they will send invitations (发请柬), with a website or QR code on the back (背面有网站或二维码) that directs (引导) people to more information. It’s quite convenient these days. 06. Unforgettable moments during the ceremony 婚礼仪式上的难忘时刻 On the wedding day, one of the traditions in the U.S. is the “First Look (第一眼).” This is a private moment when the groom sees the bride in her wedding dress before the ceremony (这是新郎在婚礼仪式前看到新娘穿着婚纱的私密时刻). It’s often very emotional (激动人心). Another fun tradition is the bouquet toss (扔手捧花)! The bride throws her bouquet over her shoulder to a crowd of single women, and whoever catches it is said to be the next to get married (据说接到手捧花的单身女性就是下一个步入婚姻殿堂的人). It is a sign that there will be good luck to come (好运到来) and whoever is single that catches it, will likely get married next. In many Western weddings, couples write personal vows (个人誓言) to share during the ceremony. They express love, promises, and dreams for their life together. It must take a lot of courage to stand up and share something so personal in front of everyone. But that’s what makes it so beautiful. These are just a few of the many beautiful and interesting wedding traditions from Western culture. 请在评论区告诉我们： What else wedding traditions in the West do you know about (你还知道西方有哪些婚礼的习俗呢)?

主播：Wendi（中国）+ Erin（美国） 歌曲： HOT TO GO 现在，在国外TikTok上，有一个很火的Chinese challenge（中文挑战），已经成为了一个new trend，今天我们就来聊一聊这个话题。 01.“说中文挑战”是怎么一回事？ 在TikTok上，现在有一个“Mandarin Fruit Voices”（用中文说水果名）的挑战，游戏玩法是say the names of fruits in Mandarin to pass levels（说对了水果的中文名就可以过关）。大家都在努力地模仿翻译软件里的中文发音来闯关，真的很搞笑。 It sounds easy, but if you don’t know Mandarin, it can get pretty wild. TikTok’s been full of foreigners trying to say “mango” or “banana”, and some of the mispronunciations (错误的发音) are hilarious. 因为英文和中文拼音的拼读很多是不一样的，比如芒果的“果”好像在英文里没有完全对应的发音。Also, 芒果and mango sound so similar, people can get really confused. People are accidentally calling mango “man gou”, and banana sometimes becomes “shang zhao”. “猕猴桃”也是非常有挑战的一个词。It has three characters, probably the most challenging one. Mandarin is tough for almost anyone who didn’t grow up speaking it. There are four main tones (四个声调), and mixing them up changes the meaning. 声调不仅对外国人来说很难，哪怕是中国刚学习拼音的小孩子也会被音调难哭。 另一个比较难的点是pronunciation（发音）。It’s different from anything they’re used to in English.有些中文的发音也是其他语言里没有的，比如“香蕉”这两个字的声母“x”和“j”，在英文里是没有这两个音的。 Trying to say even basic phrases can lead to funny moments, which makes for great TikTok content. It’s fascinating, challenging, and often hilarious (很搞笑). 对于中文母语者而言，it’s so funny to watch people trying so hard to speak your language。 Chinese challenge is more than just a language trend. People are genuinely interested in Chinese culture, and they want to learn through these challenges. Also, TikTok makes it so easy to share successes and struggles, so people really get into it. TikTok这种社交媒体氛围非常轻松，经常就会带起这种“中文热”甚至是“中国文化热”。 It’s great because even when they struggle, they just laugh it off or try again. And for Mandarin speakers, it’s super entertaining! 中文母语者在看这些视频的时候会觉得很搞笑。Even some Chinese-speaking users are joining in to give pronunciation tips to help others beat the game. 有些会说中文的人也参与挑战录制了视频，来给其他人做参考。That’s better because the translator may not be so helpful sometimes. 其实通过挑战不是最重要的，重要的是give it a go (尝试), and just have fun with it。Perfection isn’t the point—it’s about trying something new. 让参与者对其他文化好奇，以及愿意去了解其他文化也是这个游戏的意义之一。 02. TikTok上还有哪些和中国有关的元素很流行？ Besides the language challenge, there are other Chinese-inspired trends on TikTok, too. # Get Ready With Me One of Erin’s favorites is the Get Ready With Me in Chinese trend. 就是用视频记录自己出门前的准备。There are some influencers that speak a limited amount of Chinese (说着有限的中文) whether they learned in school or they are Chinese Americans (美籍亚裔), and they make the popular GRWM videos, but they speak Chinese the whole time (视频全程都在说中文). It’s really fun to watch and often surprising how good they are at getting their point across (使自己的观点得到理解). Even if they don’t know the word for something, they figure out a way to describe it in Chinese using words they do know. 其实这对我们学习其他语言的人也是一个很好的建议，有时候在进行口语表达的时候会担心有不会说的单词，但其实没关系，我们也可以用别的方式把它描述出来。这样能让我们更大胆地开口说。 #Chinese food trends 中国的美食实在是太多了，特别像boba tea（奶茶），hot pot（火锅）这些在国外都比较火。 #Chinese-style makeup People in the west call it “Douyin Makeup” and it is pretty popular to recreate it right now. 中式妆容在TikTok上也非常火。 It’s a style that typically involves the use of shimmery eyeshadows (闪闪发光的眼影), really really pink blush (粉嫩的腮红), and lips with a soft, blurred (模糊的) finish. It puts a lot of emphasis on the eye make-up, and netizens are often stunned (被惊艳到) by how beautiful and ethereal the people look. It’s very different from makeup popular in other Asian countries, because it’s very bold and bright (很大胆夸张、明亮). It’s great seeing people get inspired and bring a bit of Chinese culture into their own style. That’s the fun of living in such a globalized and diverse world where you can expose yourself to so many different culture (置身于不同的文化之中). 请留言告诉我们： 你还知道哪些在外网上比较火的Chinese-inspired trends？

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？

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.

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？

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？

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？

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 pets Many 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。