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【更新时间】每天早上8点。【发布内容】每天一篇免费的BBC、VOA等听力节目，请记得点赞和评论哦。【节目特性】国际化口音，益于学习和工作。英文字幕，简介中附带中文翻译。. 付费节目：可学到与免费节目不同的知识，如：口语发音和表达等。【主播会员】加入我们的会员，您可以极低价(日均低至2毛至5角)畅听所有的节目，无需单节目付费，还可以在粉丝圈子中学习专属知识，与主播互动反馈，享受与非会员不同的诸多额外权益。【温馨提示】有经济负担的同学可学习每天的免费节目，也可以加入圈子学习免费知识及反馈您的需求，我们会尽量分享。付费节目只会以平台规定的最低价定价，不想给您带来额外的负担，由于会员定价更低廉，建议加入会员比单期购买节目更划算。探索英语世界，赶紧加入我们的圈子和会员，提升英语水平，开启更广阔的英语视野！

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Recent Episodes

April 21, 2025

第2636期:How to take control of your emotions

When your emotions cause you to fly off the handle, sob uncontrollably or seethe with envy, it can be hard to see the good in them. It's a common belief that there are 'good' and 'bad' emotions, and that for successful emotion regulation, we must live a life free of the bad ones. This is a misconception, according to Ethan Kross, world expert in the psychology of emotions. "In the right proportions" he says, "all emotions are useful." We can't control the thoughts and feelings that automatically pop up, but we can choose how to engage with them. 当您的情绪导致您从手柄上飞来飞去，无法控制地抽泣或嫉妒地看着，很难看到它们中的好处。这是一个普遍的信念，即有“好”和“坏”情绪，为了成功地调节情绪，我们必须过上不良的生活。据情感心理学世界专家伊森·克罗斯（Ethan Kross）称，这是一个误解。他说：“以正确的比例，所有情绪都是有用的。” 我们无法控制自动弹出的思想和感觉，但是我们可以选择如何与它们互动。 Vicki Botnick, a therapist in Tanzana, California, agrees. She said we should aim for regulation, not repression. Instead of sweeping feelings under the rug, we should practise accepting them. Reframe them, not as 'good' or 'bad', but as messengers, giving you important information that you can use. This may sound easier said than done, so when intense feelings make you feel overwhelmed, try the old classic: deep breathing. Breathe in slowly, hold the breath for three seconds, then breathe out slowly. For some, it may help to repeat a mantra, such as "I am calm." 加利福尼亚州坦桑纳的治疗师Vicki Botnick同意。她说，我们应该以监管而不是镇压为目标。我们不应该练习接受它们。重新构架它们，不是“好”或“坏”，而是将其重新构成，为您提供可以使用的重要信息。这听起来听起来容易做起来难，因此，当强烈的感觉使您感到不知所措时，请尝试旧的经典：深呼吸。慢慢呼吸，呼吸三秒钟，然后慢慢呼吸。对于某些人来说，重复咒语可能有助于“我很镇定”。 So, chronically avoiding your problems and negative feelings is not recommended, but that doesn't mean distraction is all bad. "We can be flexible and do both", says Ethan Kross. He uses the example of heightened emotions after a heated argument. It can be beneficial to sort it out in the moment, but it can also help to immerse oneself in something totally unrelated and return to the problem later, perhaps with a new perspective and a diminished temper. 因此，不建议长期避免您的问题和负面情绪，但这并不意味着分心都是不好的。伊桑·克罗斯（Ethan Kross）说：“我们可以灵活并做到这两个。” 在激烈的争论之后，他以增强情绪的例子。在此刻进行整理可能是有益的，但是它也可以帮助将自己沉浸在完全无关的事物中，并以后再回到问题上，也许是新的视角和脾气下降的。  Another way to distract yourself is to change your environment. Anyone that's been on holiday will know that being in new surroundings, free of associations of work and usual routines, can help us de-stress and recharge. If you're unable to get away, try exploring locally. A 2024 review of research called 'The role of nature in emotion regulation processes' found all 27 of the reviewed studies reported positive impacts of nature on emotion regulation. If green spaces are hard to reach in your neighbourhood, try curating your home environment. Add house plants, pictures of landscapes, photos of loved ones, or any objects that bring you joy. 另一种分散自己注意力的方法是改变您的环境。任何经历过假期的人都会知道，在新的环境中，没有工作和通常的例行协会，都可以帮助我们减轻压力和充值。如果您无法逃脱，请尝试在当地探索。 2024年对称为“自然在情感调节过程中的作用”的研究综述发现，所有的27项审查研究都报告了自然对情绪调节的积极影响。如果您的附近很难到达绿色空间，请尝试策划您的家庭环境。加入房屋植物，景观图片，亲人的照片或任何带给您欢乐的物体。  Learning to accept, reframe and regulate your emotions puts you back in the driver's seat of your life. But if this feels hard, remember: no feeling lasts forever. 学习接受，重新构架和调节情绪会使您回到生活的座位。但是，如果这很难，请记住：没有感觉永远持续下去。

April 20, 2025

第2635期:Use Habit Stacking to Help Get Healthy

A woman in Portland, Oregon started her daily exercise habit with one activity – walking her dog. Lindsay Kee then added movements to this daily activity. Before leaving on the walk, she did some standing stretches. On her return, she did other exercises such as jumping jacks. 俄勒冈州波特兰的一名妇女以一项活动开始了她的日常运动习惯 - walking狗。然后，林赛·基（Lindsay Kee）为这项日常活动增加了动作。在散步之前，她进行了一些站立的伸展。回来后，她做了其他练习，例如跳跃千斤顶。  Over time, Kee added more exercises around the dog walk. She said adding exercises to an existing activity took the pressure off of creating a whole new daily exercise. And now more than a year later, she consistently exercises around the dog walk. 随着时间的流逝，Kee在Dog Walk周围增加了更多的练习。她说，在现有活动中添加练习会减轻创建全新的日常锻炼的压力。现在，一年多后，她始终在狗步行周围锻炼。  Kee said, “I’ve found it to be really effective in helping me be consistent with things that I really do want to do.” Kee说：“我发现它确实有效地帮助我与我真正想做的事情保持一致。”  What Kee did is called habit stacking. Writer S.J. Scott created this term for his 2014 book of the same name. The idea behind habit stacking is to attach something you want to start doing to something you already do every day. Kee所做的称为习惯堆积。作家S.J. 斯科特（Scott）为他的2014年同名书创建了这个术语。习惯堆积背后的想法是将您想开始做的事情附加到每天已经做的事情上。  A common example is flossing your teeth after brushing them. However, you can use habit stacking in many areas of your daily life. Kee, for example, places her vitamins next to the coffee machine. This helps her remember to take them every morning. 一个常见的例子是刷牙后牙线牙线。但是，您可以在日常生活的许多领域使用习惯堆积。例如，Kee将其维生素放在咖啡机旁边。这有助于她记住每天早晨带他们。  Exercise experts say habit stacking is especially helpful if you are trying to increase exercise time. 运动专家说，如果您想增加运动时间，习惯堆积特别有用。  Dana Santas is a movement expert who has trained more than 50 professional sports teams. She combines exercise habits with personal health care. For example, Santas does push-ups before every shower. And she does leg exercises while brushing her teeth. She says that her electric toothbrush makes a sound every 30 seconds to remind her to brush different teeth. But she uses the reminder to change her exercises. “It’s perfect,” she added. 达娜·圣塔斯（Dana Santas）是一名运动专家，曾培训了50多支职业运动队。她将运动习惯与个人医疗保健相结合。例如，圣塔斯在每次淋浴之前都会俯卧撑。她在刷牙时进行腿部运动。她说，她的电动牙刷每30秒发出声音，以提醒她刷不同的牙齿。但是她使用提醒来改变练习。她补充说：“这很完美。”  Two minutes of exercise may not get you in shape. But, experts say every little bit helps. Experts at the U.S. Centers for Disease Control and Prevention suggest getting 150 minutes of moderate activity, like a fast walk, every week. Or you could also get 75 minutes of very energetic activity, like jogging, every week. The health experts also suggest two days a week of strength training. 两分钟的运动可能不会使您身体健康。但是，专家说每一点都有帮助。美国疾病控制与预防中心的专家建议每周获得150分钟的中等活动，例如快速步行。或者，您也可以每周获得75分钟非常有活力的活动，例如慢跑。健康专家还建议每周进行两天的力量训练。  Most people find keeping new habits difficult. And while habit stacking is not a perfect solution, it does help with one barrier -- decision-making. 大多数人认为将新习惯很困难。虽然习惯堆积不是一个完美的解决方案，但它确实有助于一个障碍 - 决策。  Gretchen Rubin is the writer of Better Than Before: Mastering the Habits of Our Everyday Lives. She said habit stacking is one of the best ways to start and keep new habits. The technique helps to remove the barrier of deciding when or if to do something. 格蕾琴·鲁宾（Gretchen Rubin）是比以前更好的作家：掌握我们日常生活的习惯。她说，养成养成是开始和保持新习惯的最佳方法之一。该技术有助于消除决定何时或是否做某事的障碍。  Rubin shared a story of her college days. To help her stay active, she would only shower if she had exercised that day. 鲁宾分享了她大学时代的故事。为了帮助她保持活跃，她只有在那天锻炼时才会洗澡。  She suggested combining the new, or what she calls “shaky,” behavior with something you have to do or deeply want to do. 她建议将新的或她所谓的“摇摇欲坠”的行为与您必须做的事情或要做的事情结合在一起。  “So you have to do the shaky habit before you get to the strong habit,” Rubin said. If she wants to listen to a podcast, her strong habit, she must do it while exercising on a running machine. For her, this will strengthen her shaky habit. 鲁宾说：“因此，在养成强大的习惯之前，您必须养成摇摇欲坠的习惯。” 如果她想听播客，她的牢固习惯，就必须在跑步机上锻炼时这样做。对她来说，这将加强她摇摇欲坠的习惯。

April 19, 2025

第2634期:Ways to Protect Yourself from Injuries(2)

“My dog...was relatively new to us. He got spooked and got in front of me, and I went flying over the dog...I ended up breaking two ribs,” he said. 他说：“我的狗……对我们来说是相对较新的。他被吓到了，走在我面前，我飞过那只狗……我最终打破了两个肋骨。”  There are other dangers in rural areas, said Steven Haywood, an emergency room doctor in Corinth, Mississippi. 密西西比州科林斯市的急诊室医生史蒂文·海伍德（Steven Haywood）说，农村地区还有其他危险。  “Getting struck by vehicles,” he said. “That’s definitely the most life-threatening injury when people are walking their dogs.” 他说：“被车辆击中。” “当人们walking狗时，这绝对是危及生命中最大的伤害。”  Areas like his have many roads without sidewalks or wide shoulders. That is especially dangerous when people wear dark clothes with no reflectors or lights and their animal also does not have such protection. 像他这样的地区有许多没有人行道或宽阔肩膀的道路。当人们穿着没有反射镜或灯光的深色衣服，他们的动物也没有这样的保护，这尤其危险。  In addition to lights and reflectors, there are other things that can minimize dog-walking risks. 除了灯光和反射镜外，还有其他事情可以最大程度地减少行走的风险。  During snowy or icy weather, wear shoes with good treads. Consider wearing shoes with spikes or studs. 在下雪或冰冷的天气中，穿着良好的胎面鞋。考虑穿上钉子或螺柱的鞋子。  Maxson suggests using a non-retractable leash of 1.8 to 2.4 meters. “Longer leashes are more likely to get tangled around your legs and cause falls. Retractable leashes can sometimes make your dog more difficult to control.” 麦克森建议使用1.8至2.4米的不可返回的皮带。 “更长的皮带更有可能缠绕在腿上并导致跌落。可伸缩的皮带有时会使您的狗更难控制。”  They can cause burns when held too close to the body, if they lengthen or retract too quickly. 如果它们延长或缩回过快，它们可能会导致燃烧距离太近。  In San Francisco, dog trainer Shoshi Parks recommends a no-pull harness with a leash clipped to a dog’s chest rather than their back. It gives the walker more control and puts less strain on the dog. 在旧金山，狗训练师Shoshi Parks建议将无皮带皮带夹在狗的胸部而不是背部。它使步行者更具控制力，并减少对狗的压力。  Parks suggests holding a leash at your center of gravity, near your torso, hip or thigh. Put your hand through the loop of a leash and hold it a little lower down. 公园建议在您的重心，靠近躯干，臀部或大腿的重心。将您的手放在皮带的环上，然后将其放下一点。  She calls retractable leashes “no go,” meaning you should not use them. They can cause burns when held too close to the body if they lengthen or retract too quickly. 她称可伸缩的皮带为“不走”，这意味着您不应该使用它们。如果延长或缩回过快，它们可能会导致烧伤时会导致燃烧。 For people with problems balancing or moving around, experts suggest seeking help walking a dog, especially in bad weather. Helpers could include a neighbor, an older child or a professional dog walker. 对于有问题或四处走动的人，专家建议寻求帮助walking狗，尤其是在恶劣的天气下。助手可以包括邻居，大孩子或专业的狗步行者。  Haywood and Maxson agreed that balance and strength-training exercises, especially for older adults, can help decrease the risk of falls and broken bones.海伍德（Haywood）和麦克斯森（Maxson）同意，平衡和力量训练练习，尤其是对于老年人，可以帮助降低跌倒和骨折的风险。 And they said working with a dog trainer helps not only the dog but the walker, who can learn to read their dog’s body language better. 他们说，与狗训练师一起工作不仅可以帮助狗，而且对沃克，他们可以学会更好地阅读狗的肢体语言。 “Even young, healthy, strong people may have difficulty controlling larger breeds that aren’t used to walking on a leash. Any exercise to give strength, give balance, is going to help,” Haywood said. “Make sure you can control the dog that you’re walking.” 海伍德说：“即使是年轻，健康，坚强的人也可能难以控制不习惯在皮带上行走的较大品种。任何赋予力量，平衡的运动都会有所帮助。” “确保您可以控制自己走路的狗。”

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Recent articles

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英语每日一听 | 每天少于5分钟

Recent Episodes

第2636期:How to take control of your emotions

第2635期:Use Habit Stacking to Help Get Healthy

第2634期:Ways to Protect Yourself from Injuries(2)

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