欢迎来到有效努力的第 6 天，我是你今天的陪伴者罗浩贤。
Welcome to Day 6 of Effective Efforts, I am your companion today, Luo Haoxian.
恭喜你，完成了第一模块——「压力之中，有效应对」的全部练习。
Congratulations, you have completed all the exercises in the first module - "Effectively Coping Under Pressure."
↗ 这是谁？ Who is this?
此刻，记住这些成就，给顺利度过练习起步阶段的自己，一点掌声吧！
At this moment, remember these achievements and give yourself a round of applause for smoothly getting through the initial stage of practice!
今天，我将带着你复习和巩固第一模块的内容。 Today, I will take you to review and consolidate the content of the first module.
从明天开始，你将正式进入第二模块「有效休息，提升精力」练习。
Starting tomorrow, you will officially enter the second module "Effective Rest, Enhancing Energy" practice.
今日阅读概览｜点击直达 Today's Reading Overview | Click to Access
01 场景应用题
01 Scenario Application Problem
02 有效努力百科词典第一弹：压力应对
02 Effective Efforts Encyclopedia Volume One: Stress Management
03 有效努力实用技能第一弹：压力应对
03 Effective Efforts Practical Skills First Edition: Stress Management
01
场景应用题 Scenario application problem
我们已经知道，更深度的学习，发生在主动使用学到的技能，解决生活问题的过程中。
We already know that deeper learning occurs through the active use of learned skills to solve life problems.
所以接下来，你将在一些场景应用题中，主动思考使用这些技能的方式。
So next, you will actively think about how to use these skills in some scenario-based problems.
看看在这些时刻，你会如何做出选择吧。 Let's see how you would make choices in these moments.
场景 1 Scene 1
你即将要上台报告了，台下是重要的客户和大领导。你感觉到紧张焦虑。
You are about to go on stage to give a report, and the audience consists of important clients and senior leaders. You feel nervous and anxious.
A. 在心里一遍遍默念「别慌、别紧张、别害怕」，努力让自己不再焦虑。
A. Repeatedly tell myself in my heart, "Don't panic, don't be nervous, don't be afraid," and strive to make myself no longer anxious.
B. 允许自己会有压力的感受，先用环境锚点帮自己着陆，再把报告 PPT 过一遍。
B. Allow yourself to feel the pressure, first use environmental anchors to help yourself land, and then go through the report PPT.
你做出了一个更有效的选择！ You made a more effective choice!
这更可能是一个无效行动哦。看下面的解释，试试新行动吧！
感到压力，意味着一件事对你是重要的。 Feeling pressure means that something is important to you.
压力之下，我们自然会产生紧张焦虑的身体反应，这是我们的身体，正在用自己本能的方式，帮我们有效应对。
Under pressure, we naturally experience tense and anxious physical reactions; this is our body instinctively helping us cope effectively.
而如果把这些感受解读成「自己搞不定了」，这个判断本身，就会变成新的压力来源，加重我们的身体反应。
If these feelings are interpreted as "I can't handle it," this judgment itself will become a new source of stress, intensifying our physical reactions.
试图消除这些反应的努力，也会让这些反应获得更多注意，阻碍我们继续做事的进程。
Efforts to eliminate these reactions will also draw more attention to them, hindering our progress in continuing to work.
着陆的核心操作，就是把注意对象，从应激身体反应和头脑中的想法，转移到我们身处的现实环境中。
The core operation of landing is to shift our focus from the body's stress responses and thoughts in our minds to the reality of the environment we are in.
这样，一方面可以重新调动自上而下的注意力，帮助我们定一定神，重新回到向着目标的行动上；
In this way, on one hand, it can re-engage top-down attention, helping us to focus and return to actions directed towards our goals;
另一方面，当这些体验失去了注意关注，就会慢慢开始降温。
On the other hand, when these experiences lose attention, they will gradually begin to cool down.
场景 2 Scene 2
领导要求你对接一个新客户。你没有这方面的经验，不知道从哪里着手准备。于是在犹豫「拒绝领导给的任务，还是自己咬一咬牙坚持」。又担心「拒绝领导，ta 会不高兴」「自己肯定做不好这件事，领导还是会发脾气」……
The leader has asked you to connect with a new client. You have no experience in this area and don't know where to start preparing. So you hesitate between "refusing the task given by the leader or gritting your teeth and persisting." You also worry that "if you refuse the leader, they will be unhappy" and "you definitely won't do this well, and the leader will still get angry."
A. 给这些想法解套，不着急信任任何一个判断，先向有经验的人了解情况，看看具体要做些什么。
A. Unpack these ideas, don't rush to trust any judgment, first consult experienced individuals to understand the situation, and see what 具体要做些什么.
B. 继续思考各种可能的情况，直到把这件事想清楚为止。
B. Continue to think about various possible situations until you have figured this out clearly.
你做出了一个更有效的选择！
这更可能是一个无效行动哦。看下面的解释，试试新行动吧！
当我们接到一个充满不确定性的新任务时，很容易激活默认网络的活动，开始输出一系列评论。
其中最容易对行动产生阻碍的，是一些对未来的灾难化担忧，和对自己的否定和批评。
这些声音，会让我们高估困难的难度，低估自己的能力。于是很难行动起来。
尽管在想事情的时候，似乎有一种在解决问题的错觉，但如果我们不去行动，真正的改变不会发生。
更有效的应对方式，就是想一想做事的目标，然后直接行动起来，而不是在头脑里面想出一个完美的解决办法。
如果想法把你套住了，没关系，只要你意识到这一点，就可以使用解套技术，一次次跳出想法，激活行动力。
场景 3 Scene 3
你知道在生气的时候，自己会做事冲动，最好是给第一反应按下暂停键。但你试了这几天的技术，好像没那么管用。不是第一时间想不起来，就是想起来了也用不上。
You know that when you're angry, you tend to act impulsively, so it's best to hit the pause button on your first reaction. But the techniques you've tried over the past few days don't seem to be very effective. Either you can't remember them in the moment, or even if you do remember, you can't apply them.
A. 放弃尝试，得出结论，这些技术都不适合自己。 A. Give up trying and conclude that these technologies are not suitable for oneself.
B. 先刻意增加使用频率，允许自己作为新手做不到和做不好。
B. Intentionally increase the frequency of use, allowing yourself to not do well or to not be able to do it as a beginner.
你做出了一个更有效的选择！
这更可能是一个无效行动哦。看下面的解释，试试新行动吧！
这些技术，符合人类神经机制和行为反应的共通规律，具有普适性。但很可能并不是你以往习惯使用的方法。
惯性的力量很强大，但它并非牢不可破。随着新的经验不断积累，大脑会生长出新的神经回路，新的反应也会逐渐形成。
在改变最初的阶段，我们往往需要付出最大的努力，也会感觉到最多的挫败。但只要度过刚开始这个艰难的阶段，后面将会越来越顺利。
所以给自己多一些耐心，让自己从「做不好」「做不到」开始。就像小时候学骑自行车一样，摔倒了没关系，拍拍身上的尘土，我们再试一次就好。
每多学会一个技术，就是为自己的压力应对工具箱，增加了一种新选择。
场景 4 Scene 4
现在你正在考场，被最后一道题卡住好久了，前面还有些题空着没做、没检查过。
You are now in the exam room, stuck on the last question for a long time, and there are still some questions in front that you haven't answered or checked.
你越来越紧张，心在怦怦跳、手掌开始出汗、头皮发麻、注意力开始涣散。想不到思路，只能一遍遍划题干里的条件，停不下来……
You are getting more and more nervous, your heart is racing, your palms are starting to sweat, your scalp is tingling, and your attention is starting to drift. You can't think of any ideas, so you can only keep going over the conditions in the question, unable to stop...
A. 和这道题死磕，毕竟分值大，一定要答出来。 A. We must tackle this question head-on, as it carries a high score, and we must answer it.
B. 让注意力着陆当下，在心里说出 5 个在考场上看到的事物，4 个听到的声音……先稳定一下状态，再决定剩下的时间分配，比如可以先填完前面小题的空、快速检查下易错题，有余力再回来继续死磕。
B. Focus your attention on the present moment, mentally list 5 things you see in the exam room, and 4 sounds you hear... First, stabilize your state, then decide how to allocate the remaining time, such as completing the blanks in the earlier questions, quickly checking the common mistakes, and if you have extra time, return to tackle the difficult ones.
你做出了一个更有效的选择！
这更可能是一个无效行动哦。看下面的解释，试试新行动吧！
在遇到压力事件的时候，我们的注意会更多聚焦在让我们感到威胁的信息上。
但这不一定是此刻最合适的选择。
如果顺应这个反应，继续行动，选择坚决地和最后一题死磕，反而不一定能考取更高的分数。
我们可以用着陆技术稳一稳状态，然后，再重新问一问自己：
我此刻最想达成的目标是什么？
这个提问，能自上而下，重新调动我们的注意力，帮助我们做出更好的决策，采取更有效的行动。
例如，你很可能会发现，除了继续和最后一道大题纠缠，也可以抽一些时间去检查前面作答的题目，检查有没有漏写、误填等情况。
场景 5 Scene 5
使用着陆和解套技术之后，你感觉状态好一些了，但还是有紧张和焦虑，不想继续做手头上的工作任务。
After using landing and unblocking techniques, you feel a bit better, but there is still tension and anxiety, and you don't want to continue with the tasks at hand.
A. 允许自己有这些内心体验，带着这些感受，继续做手头上的事。
A. Allow yourself to have these inner experiences, carry these feelings, and continue with what you are doing.
B. 继续调整心态，直到准备好了、有动力了，再去做事情。
B. Continue to adjust your mindset until you are ready and motivated, then go do things.
你做出了一个更有效的选择！
这更可能是一个无效行动哦。看下面的解释，试试新行动吧！
身处压力场景，我们会很自然地出现应激反应。
应激反应和我们表现的关系，是一个倒 U 型曲线。
中等程度的应激反应，能唤醒我们的身体，帮助大脑保持警戒灵敏的状态。
我们调整心态的目标，不是让自己完全没有紧张和焦虑的感受，而是用好身体反应，做出对实现目标更有帮助的有效行动，逐渐把精力聚焦在做好事情上。
场景 6 Scene 6
你刚刚转岗，接到了一个没做过的任务，感到压力很大，一边拖延一边焦虑。
You just transferred to a new position and received a task you've never done before, feeling a lot of pressure, procrastinating while also feeling anxious.
意识这个行动没有帮助之后，你做出了新选择，带着焦虑行动。
After realizing that this action was not helpful, you made a new choice and acted with anxiety.
但做着做着，又遇到了一个新的问题，又开始紧张焦虑，对自己也不太自信了，甚至开始产生想法「转岗是不是一个错误的决定？」……此时更有效的行动是？
But as I was doing it, I encountered a new problem, and I started to feel nervous and anxious, losing confidence in myself, even beginning to think, "Is changing jobs a wrong decision?"... What would be a more effective action at this time?
A. 给想法命名「这是一个自我怀疑」，然后继续做出新反应，试着用书写梳理解决方案。
A. Name the idea "This is self-doubt," and then continue to respond in new ways, trying to sort out solutions through writing.
B. 自我怀疑实在太痛苦了，为了减少这种痛苦的感觉，事情还是往后拖一拖吧。
B. Self-doubt is really painful. To reduce this feeling of pain, let's postpone things for a while.
你做出了一个更有效的选择！
这更可能是一个无效行动哦。看下面的解释，试试新行动吧！
生活挑战往往会持续很长一段时间。即使做出了一次有效应对，依然可能继续遇到新困难，再次感到压力，萌生退意。
压力应对并非一蹴而就，生活在继续，我们也始终拥有重新调动注意，做出更多新反应的自由。
例如，当遇到难题的时候，我们可以去寻找盟友，利用安抚系统的力量，给我们更多支持。
我们还可以去期待，当问题解决之后，能够从中获得哪些收益，以激活驱动系统的力量。
直面问题，行动起来，始终是应对压力最有效的方式。不行动虽然可以暂时让自己感觉好一点，但从长期来看，越不敢行动，我们的焦虑就会获得越多证据，我们的自信也会越来越少。
当我们带着焦虑行动起来，就有机会跨越压力区，来到学习区和成长区，这时候，焦虑会逐渐消失，你的新经验和自信，也会因此增长。
想做到这一点，需要付出刻意努力，但当我们跨越一重又一重压力，就会成长为更了不起的自己，走进更丰富辽阔的世界。
陪伴者想对你说： The companion wants to tell you:
我是这些场景应用题目的设计者罗浩贤。但这并不只是一些题目，而是来自过去来到暂停实验室的朋友们的亲身经历。
I am Luo Haoxian, the designer of these scenario-based problems. But these are not just problems; they are personal experiences from friends who have come to the Pause Lab in the past.
也许，这些场景，也曾经发生在你身上。 Perhaps these scenes have also happened to you.
在完成这些题目的过程中，我们也有机会，像一个公正的观察者一样，看看这些场景中到底发生了什么，以及如何做出更好的选择。
In the process of completing these questions, we also have the opportunity, like an impartial observer, to see what is actually happening in these scenarios and how to make better choices.
当你做出一次正确选择的时候，新经验已经开始生长了。
When you make a correct choice, new experiences have already begun to grow.
如果你暂时在生活中还做不到，没关系，这个发现本身就很棒。
If you can't do it in life for now, that's okay; the discovery itself is wonderful.
它意味着，你现在就可以做一些预案，帮助未来可能遇到这类问题的自己，更大概率做出不一样的反应。
It means that you can now make some contingency plans to help your future self, who may encounter similar problems, respond differently with a greater probability.
这是一种可以训练的能力，你已经走在改变的路上了。 This is a trainable ability, and you are already on the path to change.
接下来，如果你想要更完整地重温第一模块内容，可以继续完成这个「闪卡记忆」游戏挑战。
Next, if you want to revisit the content of the first module more thoroughly, you can continue to complete this "Flashcard Memory" game challenge.
或者，你也可以先完成今天的正念和书写练习，选择时间充裕的时候，再回来慢慢看。
Alternatively, you can complete today's mindfulness and writing exercises first, and then come back to read slowly when you have more time.
这是一个大脑非常喜欢的学习记忆方式。 This is a way of learning and remembering that the brain really likes.
对每个关键词词条，你可以完成三步操作： For each keyword entry, you can complete three steps:
- 点开前，快速回忆这个名词的意思。回忆出多少都可以，记不得也没关系。
Before opening it, quickly recall the meaning of this term. You can remember as much as you can; it's okay if you can't remember anything. - 使用图片作为提示线索，继续回忆。 Use images as prompts to continue recalling.
- 点击图片，展开名词解释。 Click the image to expand the explanation of the term.
闪卡记忆法（第一步，点击词条） Flashcard Memory Method (Step 1, click on the entry)
〉
（第二步，点击图片）
▼▼
（第三步，释义出现）
这不是一个测试，而是会先诱导让大脑产生好奇，充分激活驱动系统。
然后，用「预期偏差」激活海马体，巩固记忆。
也就是说，一开始越回忆不起来，记忆效果越好。
一次记不住，看不完，都没关系。未来，你可以随时使用这种方式，继续巩固和复习这些知识。
正念（第 1 天阅读）
Mindfulness(Day 1 Reading)
〉
▼▼
对正念的科学定义，是通过有意地、非评判地注意当下，而升起的觉察。正念既是一种获得充分研究证据的心理治疗技术，也是目前全球最流行的头脑训练方式。
通过有意识地注意，我们的注意力品质获得了全面训练。
非评判意味着，我们可以成为外界环境和自身反应，更公正的观察者。
当你处于正念状态之中，头脑中的各种杂念，也会随之减少。
上面就是「闪卡记忆」游戏的基本玩法。如果你现在准备好了，就可以点击下面链接，开始挑战～
The above is the basic gameplay of the "Flashcard Memory" game. If you are ready now, you can click the link below to start the challenge~
02
有效努力百科词典第一弹：压力应对 Effective Efforts Encyclopedia Volume One: Stress Management
03
有效努力实用技能第一弹：压力应对 Effective Efforts Practical Skills First Edition: Stress Management
以上，就是对过去一个阶段，练习要点的回顾。 This is a review of the key points of practice from the past phase.
如果你发现，其中有些内容还不熟悉，或者没能熟练在生活中用起来，没关系，每次发现这一点，就找到了一个可以提升的机会。
If you find that some of the content is still unfamiliar or you haven't been able to use it proficiently in your life, that's okay. Every time you realize this, you've found an opportunity for improvement.
我们的练习才刚刚开始，未来，你还有很多时间去继续巩固它们。
Our practice has just begun; in the future, you will have plenty of time to continue reinforcing them.
这里，是帮助你应对挑战，有效努力的暂停实验室团队。祝你度过美好的一天，再见。
Here is the pause laboratory team that helps you face challenges and work effectively. Wishing you a wonderful day, goodbye.
