Unit 2 Aging Gracefully
– Changing How You Feel 优雅地变老—改变你的情绪
1. Sometimes our feelings em to be what is getting in the way of an enjoyable.
有时候情绪似乎会成为我们享受美好生活的一种障碍。
Whether we feel sad or angry or bored, our feelings em to play a big part in what we do.
无论我们觉得悲伤、生气、或是无聊，情绪似乎对我们的所作所为起很大作用。
Indeed, many people think that feelings are the sole caus of behavior.
确实，很多人认为情绪是产生行为的唯一原因。
But we needn’t stop there ;why not ask what is causing the feeling?
但是我们不能就此止步，为什么不问一下是什么促成了某种情绪？
They do not occur randomly 。
情绪的产生并非无缘无故。情绪的产生并非无缘无故。
Feelings are literally physiological reactions to things that are happening to you 。
你的情绪就是对发生在你身上的事情的生理反应。
In other words, feelings —and the resulting behavior –are caud by events in the world around you. 换言之，情绪，以及其产生的行为，是由你周围事件引起的。
Thus, if you really want to change how you feel, you will need to change the conditions that are causin feelings.
因而，如果你真想改变你的感受，你就需要改变那些导致你情绪产生的条件。
2. It’s not unusual to be in a funk now and then.
时不时地感到沮丧没有什么不正常。时不时地感到沮丧没有什么不正常。
You don’t feel like doing anything so you sit in front of the television —maybe even for hours---which only adds to your blue mood.
你什么事都不想做，所以你就坐在电视机前，甚至可能坐上好几个小时，这只会让你的心情更郁闷。 If you are really interested in changing how you feel, then you will need to get up and start moving. 如果你真的对改变你的情绪感兴趣，那你就需要起身并且动起来。
Go for a walk. Look at the world around you, notice the trees, the flowers, feel the sun on your face. 比如去散散步、看看你周围的世界、观察一下花草树木、感受落在你脸上的阳光。
This may be the most important advice we offer you.
这也许是我们能给你的最重要的建议。
Walking will make you feel better. But if not walking advice we least find some activity that you enjoy do 散步会让你感觉好些。但是如果你不想散步，那至少找一些你喜欢的活动。
Go e a film, go to a muum, take a friend to a lunch, or ,yes, go shopping. It’s easy and it’s fun…and you’ll feel better.
去看场电影，去参观博物馆，与朋友共进午餐，或者，对了，去购物吧。购物即简单又好玩，并会使你的心情变得好一些。你的心情变得好一些。
聚会活动策划
3. Doing Doing something something something about about about how how how you you you feel feel feel is is is especially especially especially important important important if if if you you you are are are regularly regularly regularly experiencing experiencing experiencing a a a lack lack lack of of interest in everything around you.
如果你经常对身边的一切都缺乏兴趣的话，通过做些什么去改变你感受就尤为重要了。
This general malai is probably the result of a number of things happening to you at the same time. 这一普通的问题可能是由于同时在你身上发生了很多事情所导致的。
You may experience something like this after you retire, for example.
比如你退休以后可能会这种感觉。比如你退休以后可能会这种感觉。
If If you have not you have not
planned for retirement, then you may find that you no longer have a reason to ri in the morning.
如果你还没有为退休生活做好计划，那你可能会发现不再有早起的理由了。
You may also experience a real loss as a result of no longer being affiliated with a group of people. 你还可能会因为不再属于一个集体而产生真正的失落感。
Again, if you haven’t planned for such a dramatic change in your l ife, you may find that you are ill-equipped to handle your new life.
同样，如果你还没准备好去接受生活中这样一个重大的变化，你可能会发现你没有能力去迎接新的生活。活。
As a result, you feel blue. Such unpleasant feelings are red flags telling you that your environment need be changed.
结果，你会觉得郁闷。这样不愉快的情绪是危险的信号，表明你所处的环境需要改变。
Does Does waking waking waking up up up and and and eing eing eing 6:00 6:00 6:00 a.m. a.m. a.m. on on on the the the alarm alarm alarm clock clock clock make make make you you you unhappy unhappy unhappy becau becau becau you you you ldom ldom ldom have have anything to do during the day?
你是不是因为你白天没有什么事可做，所以早上醒来时看到闹钟上才六点钟会使你不愉快？
Then solve the problem by adding to your day physical activities and intellectual activities so that you are busy throughout the day.
那么，要解决这个问题，你就增加体育锻炼和脑力活动让你一天都忙忙碌碌。
How about a daily visit to the neighbor down the street or a daily trip to the grocery store?
每天去拜访一下沿街的邻居或者每天去一趟杂货店，如何？
Perhaps , you would enjoy volunteering at the local nior-citizen center--- the residents can always u company.
或许，你会乐意去当地的老年中心做志愿者 － 居民们总是想有人去和他们做伴。居民们总是想有人去和他们做伴。
What about joining the local social clubs, book clubs, or cooking class?
要不加入当地的社交俱乐部、读书会或者厨师班？
They bring you in contact with people who have similar interests and are a great place to meet new friend 这些活动会让你接触到与你志趣相投的人，同时也是能结识新朋友的好地方。
Then the thought of a new day won’t be an occasion for sadness.
那样，你对新的一天就不会感到伤感了。
4. Unfortunately, one of the more frequent complaints of older adults is more rious than a blue mood.
不幸的是，老年人最常抱怨的问题之一远比情绪忧郁更加严重。
Feelings Feelings of of of sadness sadness sadness or or or emptiness emptiness emptiness probably probably probably strike strike strike all all all of of of us us us at at at one one one time time time or or or another, another, another, but but but if if if you you you are are are regularly regularly experiencing sadness throughout much of the day, day after day, something needs to be done.
悲伤和空虚的感觉可能会时不时地袭击我们所有的人，但如果你经常每天大部分时间或者日复一日地感到难过，就有必要采取措施了。感到难过，就有必要采取措施了。
敬佩近义词
Sometimes such feelings can be attributed to the loss of someone or something(your home, neighborhood, standard of living),and grieving is an appropriate reaction to such loss. 有时候，
这种难过的情绪归因于失去某人或者某物（如失去家庭、邻居或者生活水平下降），感到悲痛是对这些事情的正常的反应。痛是对这些事情的正常的反应。
llotapeBut there does come a time when such grieving is unhealthy and counterproductive.
但是，的确有些时候这种悲痛有害健康并起反作用。
If your doctor has ruled out medical caus, she may recommend that you take antidepressants.
如果医生排除了药物导致的原因，她会推荐你服用抗抑郁的药物。
But there is something el you may be able to do as well :change the conditions that are causing the fee 但是你可能还能够做一件事：改变引起你情绪的情况。
First, you will need to figure out what is triggering the unpleasant feelings.
首先，你需要弄清楚是什么诱发了你不愉快的心情。
Then you can either learn to systematically avoid tho conditions, find a way to render them ineffective confront them head-on.
然后，你要么学会有计划、有步骤地避免这些情况，找到一种让它们不起作用的方法，或者勇敢地面
三盏灯对。对。
Which strategy you u depends upon the circumstances and the outcome you desire.
采用哪种策略将取决于你所面临的处境和你想期望的结果。
5 If If you you you are are are sad sad sad about about about the the the loss loss loss of of of someone someone someone you you you love, love, love, and and and you you you experience experience experience pangs pangs pangs of of of sadness sadness sadness every every every time time time you you
glance at the photo album that is filled with pictures of your loved one, it is time to put the album in the 如果你因为失去了所爱的人而悲伤，每次看到装满你所爱的人的照片的相簿会让你觉得一阵阵的痛苦，那你该把相簿置之高阁。苦，那你该把相簿置之高阁。
Or, is it simply eing the ashtray she ud or her favorite chair that fills you with melancholy?
再如，看到她用过的烟灰缸或者她最钟爱的椅子就会让你充满忧郁？
Then Then put put put it it it away. away. Y ou needn’t dispo dispo of of of the the the objects—objects—objects—give give give yourlf yourlf yourlf some some some time time time for for for making making making such such decisions decisions——but do put away everything that triggers unpleasant emotions and that is keeping you living in past.
那就把它收起来。你无需处理掉这些物品。给自己留一些时间来做这样的决定，但是一定要把触动你伤感情绪的以及让你深陷过去的东西收起来。
Does talking about your sadness make you sadder?
与他人谈论你悲伤的事会让你更伤感吗？
Then stop talking about it. It is only by doing something different that you can experience different feeling 那就别再谈论它。只有做一些不同的事才能让你换一种心情。
Avoiding triggers will help you feel better.
避免触景生情会让你感觉好些。避免触景生情会让你感觉好些。
6．There are other times, however, when avoiding the trigger is not the best strategy.
而有时候，避免触景生情也并不是最好的方法。
Consider what happens when a friend has mistreated you in someway.
试想一下如果朋友没有善待你，那会怎么样？
If you’re like most people, you will do everything you can to avoid the person.
如果你和大多数人一样，你就会尽自己所能避开那个人。
Unfortunately, if you are in the same bridge club or yoga class with the individual, attempting to avoid requires more energy(and time wasted!)than being friendly.
不幸的是，如果你和那个人在同一家桥牌俱乐部或同一个瑜伽班的话，试图避开她需要你付出比你对她友好更多的精力，（浪费更多的时间！）。
Wor, you walk around with negative feelings.
更糟的是，你成天都会笼罩在消极情绪中。
You need a different solution; you need to figure out a way of weakening her ability to trigger
your emoti 这时你需要另找出路，你需要找到一种能够削弱她对你情感影响的方法。
Try writing to her and tactfully tell her why you are upt.
试着写信给她，巧妙地告诉她你为什么心烦。
You may be surprid at how much better you feel once you have had an opportunity to ―get it off your 一旦有机会―一吐为快ǁ，你会惊讶地发现自己感觉好多了。，你会惊讶地发现自己感觉好多了。
The recipient of your call or note will probably be glad you did too.
对方也可能会很高兴你打电话或写信解释你的感受。
If not, at least you may find that you can now speak to her without the same unpleasant feelings. 即便不会，至少你也会发现现在你已经能够不带着那种不悦感觉与她交谈了。
晚上英语怎么写
But remember: when explain how you feel, be very careful not to say things that are hurtful in return.但是记住，当你向对方解释你感受的同时，要非常注意不要用伤人的话回给她。
If you you do, do, do, there there there will will be be repercussions, repercussions, and she she will will will in in in all all all likelihood likelihood become a a greater greater greater trigger trigger trigger for for unpleasantness in the future.
如果你这样做的话，会有后果，她很有可能将来带给你更大的不愉快。
7. There are other occasions when the triggers for unpleasant emotions are impossible to avoid.
有的时候，引发不愉快情绪的诱因是不可能避免的。
Your best friend says things at times that hurt your feelings.
你最好的朋友有时说话伤害了你的感情，
He thinks he’s being cute or funny, but his put -downs hurt.
他以为他（那么说话）很可爱或者很有趣，但是他轻蔑的话语对你造成了伤害。
At times like this, instead of holding your tongue and walking away to lick wounds, speak up.
在这个时候，你要大声地说出来，而不要沉默不语或走到一边默默思索。
Learn to give him a little of what he is giving you.
你要学着对他来一点以牙还牙。你要学着对他来一点以牙还牙。
If If you you you don’t don’t don’t speak speak speak up up up immediately, immediately, immediately, you you you will will will be be be upt upt upt most most most of of of the the the day day day and, and, and, wor, wor, wor, you you you have have have lost lost lost your your opportunity to defend yourlf.
如果你不立马上说出来，你一天大部分时间都将坐立不安。更糟的是，你失去了为自己辩护的机会。 To To mention mention mention to to to your your your friend friend friend the the the next next next day day day that that that he he he hurt hurt hurt your your your feelings feelings feelings is is is to to to t t t yourlf yourlf yourlf up up up for for for yet yet yet another another putdown.(As children we called such playmates cry-babies)
第二天才向你好友提及他伤害了你的感情只能让你再一次受到奚落。(这种人用小孩子的话来说就是―小泪包ǁ)。
减量法Happily, you will discover that by standing up for yourlf you will feel better and your friend’s annoy comments will occur less often.
值得庆幸的是，你会发现为自己辩护会让你感觉更好，而且你朋友冒犯你的话也会越来越少。至清
8 There are other occasions that trigger fear, and they too need to be confronted so as to render it ineffectiv
有一些情形会引发你的恐惧，你需要面对这些情形，使它们不起作用。
Maybe you have a fear of elevators or heights or a fear of dogs.
也许你害怕乘电梯、恐高或怕狗。也许你害怕乘电梯、恐高或怕狗。
If you do, then you will need to slowly and carefully confront the feared object.
如果是这样，你就需要缓慢而小心地面对令你恐惧的事物。
That is, you will need to safely put yourlf in the prence of the trigger.
也就是说，你需要将自己安全地置于触发恐惧的情形下。
At first do this for only brief periods of time and then gradually extend the amount of time.
刚开始这么做时，只用很短时间，然后逐渐延长时间。
Continue to do this until that which caud your fear no longer does.
坚持这么做，直到原先令你感到恐惧的东西不再让你恐惧。
In other words, embrace(metaphorically speaking)the very thing that caus you anxiety.
换句话说，拥抱（比喻的说法）那个引起你焦虑的事物。
In time, if everything goes smoothly while you are in the prence of the trigger, your fear will diminidh. 最后，如果进行得顺利，那么当你面对触发你恐惧的事物时，你的恐惧感就会消失。
在清华听演讲
9. If you are truly interested in bringing your emotions under better control, learn to pay clo attention t
events in your environment that predict the triggers for negative feelings.
如果你确实对如何更好地控制自己的情绪感兴趣，学会密切关注在你周围的那些预示能引起你负面情
绪的事物。绪的事物。
For For example, example, example, do do do you you you find find find yourlf yourlf yourlf becoming becoming becoming angry angry angry when when when certain certain certain topics topics topics are are are brought brought brought up up up or or or when when when you you you are are around a certain person?
比如，当某些话题被谈起，或者当你和某人在一起时，你是否发现自己变得很生气？
Then learn to spot the predictors for the occasions. Does it always occur at a particular friend’s hou?
那么学会发现此类事情的前兆。这种情况经常出现在你的某个朋友的家里吗？
Does it always occur when someone brings up politics?
或是经常出现在有人提及政治话题时？
Then plan ahead. Decide what you are going to do. Avoid the situation?
那么事先计划好，决定你如何做。是避免这个场合？
Arrange to make the trigger less effective? Confront the trigger? 还是做出安排使（引发这些不愉快事件的）诱因失去作用？或是解决这些诱因？
Whatever you choo, follow through with your plan when the time comes.
无论你做出上述何种选择，时机到来时你要坚持你的计划。
If If you you you are are are successful successful successful in in in this this this kind kind kind of of of lf-management, lf-management, lf-management, you you you will will will have have have gone gone gone a a a long long long way way way in in in learning learning learning how how how to to enjoy life 。
假如你能成功地做到这样的自我管理，那么这对你在学习如何享受生活上大有帮助。
10. 10. One One One final final final comment: comment: comment: if if if you you you are are are unable unable unable to to to follow follow follow through through through on on on any any any of of of the the the suggestions suggestions suggestions offered offered offered here, here, here, do do do ek ek
professional help.
最后要提及一点：假使你不能坚持采用前文所提的任何建议，你确实应该寻求专业人士的帮助。 A therapist can help you learn how to manage your life so that you begin to feel better. 治疗专家能帮助你学会如何管理好你的生活，从而让你的心情好起来。
