– 英语/中文 双语歌词

歌词与翻译

[中文]

[音乐]

你好，欢迎回到英语对话播客。我是Mike，和往常一样，有Emma的陪伴。Emma，你今天过得怎么样？

Emma 你好，Mike。我还好，谢谢。今天的话题很严肃也很重要。

克服焦虑和抑郁。我知道很多人遭遇这些挑战。

是的，焦虑和抑郁这类心理健康问题比我们想象的更常见。

公开谈论它们至关重要。是的，开诚布公的讨论有助于减少污名化。

焦虑和抑郁可能影响任何人，不管年龄或背景。

这些问题常让人感到孤立或羞愧，这会加剧症状。

通过公开讨论，我们鼓励理解和同情。此外，分享应对策略和资源可以赋予那些受苦的人力量，让他们寻求帮助并找到更健康的应对方式。

正是。让我们从简单的定义开始，解释什么是焦虑和抑郁。

焦虑通常涉及持续的担忧、紧张或对未来的恐惧。

另一方面，抑郁通常包括持续的悲伤、低能量和对以前喜欢的活动的失去兴趣。

两者都可能让人感到难以承受。人们可能会觉得自己被困住了，看不到出路，但有些步骤可以帮助。

一把钥匙是认识到你并不孤单。许多人经历过类似的困扰。

寻求专业帮助，比如咨询治疗师、辅导员或医生，可以是关键的第一步。

他们可以提供指导、应对技巧，有时还需要药物。

就像你去看医生治疗身体疾病一样，寻求心理健康支持同样有效和重要。

我想强调，寻求帮助并不是弱点的表现，而是力量和勇气的象征。

有时，即使是亲密的朋友或家人也能是个好的起点，如果专业帮助感觉太难迈出第一步。

是的，对亲人敞开心扉可以减轻一些负担。

另一种方法是生活方式的改变——那些能改善幸福感的小而持续的步骤。比如，你心里想的是哪种改变，Emma？

通常的锻炼，即使只是外面散步几分钟，也能积极影响心情。

锻炼能释放内啡肽，这是天然的提升情绪的物质。

均衡饮食也很重要。我们吃的东西会影响能量和大脑化学。

此外，保证充足的睡眠能帮助稳定情绪并减少压力。

这些可能听起来简单，但在长时间内，它们能创造更健康的心理环境。

是的，锻炼、营养和睡眠能帮助稳定我们的情绪。那正念技巧呢？

正念练习，如冥想或深呼吸，能让我们脚踏实地，停留在当下。

它们有助于打破担忧未来或反复回想过去的循环。

当焦虑想法开始失控时，如4-7-8呼吸法这样的技巧能平静神经系统。

吸气4秒，屏息7秒，呼气8秒。重复几次可以减缓心率，清除思绪，使焦虑想法不那么压倒一切。

同样，短暂的冥想，如专注于呼吸或简单咒语，能在压力时刻帮助你找回平衡。

那是个好技巧。正念也可以包括接地练习，比如命名你周围看到的5样东西。

可以触摸的4样、可以听到的3样、可以闻到的2样和可以尝到的1样。

它能把你带回当下。是的，接地练习帮你走出脑袋，进入真实时刻，减少焦虑的强度。

说到抑郁，人们常常对以前喜欢的事情失去兴趣。

逐渐重新引入带来快乐的活动可能会有帮助。一开始可能感觉困难，关键是从小事做起。

如果你以前喜欢画画，也许先拿着画本坐5分钟。

如果你喜欢和朋友出去，试试短暂的咖啡聚会。

一点一点地，这些行动能点燃兴趣，随着时间推移改变你的情绪。

那些小步骤能积累成成就感，并逐渐恢复生活的乐趣。

绝对不要期待一夜之间发生大变化。恢复往往是渐进的，那也没关系，对自己要有耐心。

好日子和坏日子很正常。还有一个至关重要的方面是学习挑战负面想法。

抑郁和焦虑常伴随着自我批评或灾难性思维。

要认识到这些只是想法，不是事实。问问自己：这个想法有证据吗？有没有另一种看待这种情境的方法？

随着时间，重新构建心态能减弱这些状况对你生活的控制。

认知行为技巧在这里非常有效，识别和质疑无益想法是一种可以学习的技能。

正是。记住，发展这些技能需要练习，所以一开始感觉挑战时，要对自己友善。

那么，建立支持网络呢？朋友、家人、支持群体或在线社区能提供理解和鼓励。

step

是的，与理解你经历的人连接能减少孤立感。

即使你的亲人不太懂，告诉他们你正在挣扎也能引发同情和对期望的调整。

如果面对面支持难以找到，在线论坛和致力于心理健康的群体能提供社区感和共享经验。

社区很重要，只是知道别人走过类似的路，就带来希望。

希望有时至关重要。有时专业帮助至关重要，一个治疗师或辅导员能教你针对个人情况的应对策略。

他们能帮助你发掘焦虑或抑郁的根源。

治疗提供一个安全的空间表达感受，而不用担心判断。

在正确指导下，你能发展个性化策略，不管那是学习放松技巧、

改善沟通技能，还是设定现实目标。

治疗不一定必须长期，几堂课就能提供应对艰难时刻的工具。

对一些人来说，由医生开出的药物也可能是计划的一部分。

它不是唯一解决方案，但能帮助稳定情绪，并为实施其他应对策略奠定基础。

是的，药物应谨慎考虑并在专业指导下使用。

它是更大拼图的一部分。人们常对服用药物感到内疚或觉得自己弱，但治疗心理健康和治疗身体健康没什么不同。

绝对。另一点，试着建立日常规律。有一个有结构的每日节奏——

一致的睡觉时间、规律用餐和计划中的休息——能提供稳定性。

虽然表面看小，规律给你的日子一个框架，知道会发生什么能减少不确定性，而不确定性常助长焦虑。

此外，完成简单任务能增强控制感和成就感。

是的，结构能带来安慰，尤其在情绪混乱时。

我们也该提到自我同情。对待自己就像对待朋友一样友善。

那很关键。当你焦虑或抑郁时，很容易对自己苛刻。

提醒自己，挣扎是没问题的。你的价值不在于你的低落时刻。

练习自我同情可能意味着承认你在困难情况下尽了全力。

给自己许可去休息、去寻求帮助，并相信你值得改善。

是的，每个人都值得理解，包括对自己。

从焦虑和抑郁中恢复不是线性的。预期会有挫折，但知道挫折不等于失败。

把它当作一场旅程，可能有弯路，你仍能前进。

你学会的每个应对技能、你拥有的每次支持对话、你建立的每个健康习惯，

这些都为渐进进步贡献力量，即使在糟糕日子，记住你的努力没有白费。

你建立了韧性，帮助你更快恢复。进步可能慢，但仍是进步。

随着时间，那些小胜利会积累，回想时你可能惊讶自己走了多远。

正是。所以总结一下，认识到你何时需要帮助、寻求支持、

练习正念、挑战负面想法，并对自己耐心。

是的，不要犹豫联系专业人士。你值得帮助、治愈和希望。

对我们的听众，如果你在经历焦虑或抑郁，请记住你不孤单。

迈出小步骤，继续前进。我们希望这些建议有所帮助。

感谢今天加入英语对话播客。下次见时，请照顾好自己和彼此。

[音乐]

things you can touch three you can hear

two you can smell and one you can taste

it brings you back to the present yes

grounding exercises help you step out of

your head and into the real moment

reducing anxiety's intensity when it

comes to depression

often people lose interest in what they

used to enjoy gradually reintroducing

activities that bring pleasure can help

it might feel difficult at first the key

is to start small if you used to love

painting maybe just sit with a

sketchbook for 5 minutes if you enjoy

going out with friends try a short

coffee Meetup little by little these

actions can rekindle interest and shift

your mood over time those small steps

can accumulate into a sense of

accomplishment and slowly restore some

enjoyment in life absolutely don't

expect big changes overnight recovery is

often gradual and that's okay patience

with yourself is vital it's normal to

have good days and bad days another

crucial aspect is learning to challenge

negative thoughts depression and anxiety

often come with a lot of self-criticism

or catastrophic thinking recognize these

thoughts as just that thoughts not facts

ask yourself is there evidence for this

thought is there another way to view

this situation over time reframing your

mindset can lessen the hold these

conditions have on you cognitive

behavioral techniques can be really

effective here identifying and

questioning unhelpful thoughts is a

skill that can be learned exactly and

remember developing these skills takes

practice so be kind to yourself if it

feels challenging at first how about

building a support network friends

family support groups or online

communities can provide understanding

and

encouragement yes connecting with people

who understand what you're going through

can reduce feelings of isolation even if

your loved ones don't fully get it

letting them know you're struggling can

prompt empathy and adjustments in

expectations if face-to-face support is

hard to find online forums and groups

dedicated to mental health can offer a

sense of community and shared

experience Community

matters just knowing someone else has

walked a similar path can bring hope

hope is essential sometimes professional

help is critical a therapist or

counselor can teach coping strategies

tailored to your

situation they can help you uncover the

root causes of your anxiety or

depression therapy provides a safe space

to express your feelings without

judgment with the right guidance you can

develop personalized strategies whether

that's learning relaxation techniques

improving communication skills or

setting realistic goals therapy doesn't

have to be long-term even a few sessions

can provide tools to navigate tough

times for some individuals medication

prescribed by a doctor might also be

part of the plan It's Not the Only

Solution but it can help stabilize mood

and create a foundation for implementing

other coping

strategies yes medication should be

considered carefully and under

professional guidance it's one piece of

a larger puzzle people often feel guilty

or weak about taking medication but

treating mental health is no different

from treating physical health absolutely

another Point try to create a routine

having a structured daily Rhythm

consistent sleep times regular meals and

planned breaks can provide stability

while it might seem small routine gives

your day a

framework knowing what to expect can

reduce uncertainty which often fuels

anxiety plus accomplishing even simple

tasks can boost a sense of control and

achievement yes structure can bring

Comfort especially during chaotic

feelings we should also mention

self-compassion treat yourself with the

same kindness you'd offer a friend

that's crucial when you're anxious or

depressed it's easy to become harsh

toward yourself remind yourself that

it's okay to struggle your worth isn't

defined by your low moments practicing

self-compassion might mean acknowledging

that you're doing your best under

difficult

circumstances give yourself permission

to rest to to ask for help and to

believe that you deserve

Improvement yes everyone deserves

understanding including from themselves

recovery from anxiety and depression

isn't linear expect setbacks but know

that setbacks don't mean failure think

of it as a journey there might be

detours but you can still move forward

each coping skill you learn each

supportive conversation you have each

healthy habit you build these all

contribute to gradual progress even on

bad days remember that your efforts are

not lost you've built resilience that

will help you recover more quickly

progress might be slow but it's still

progress over time those small winds add

up and looking back you might be

surprised by how far you've come exactly

so to sum up recognize when you need

help seek support

practice

mindfulness challenge negative thoughts

and be patient with yourself yes and

don't hesitate to reach out to

professionals you deserve help healing

and hope to our listeners if you're

experiencing anxiety or depression

please remember you're not alone take

small steps and keep moving

forward we hope these suggestions help

thanks for joining us today on the

English dialogue podcast

until next time take care of yourselves

and each other

[Music]

[英语]

[Music]

hello and welcome back to the English

dialogue podcast I'm Mike and as always

I'm joined by Emma how's your day going

Emma hi Mike I'm doing okay thanks

today's topic is serious and important

overcoming anxiety and depression I know

many people experience these

challenges absolutely mental health

struggles like anxiety and depression

are more common than we think it's

crucial to talk openly about them yes

opening up the conversation helps reduce

stigma anxiety and depression can affect

anyone regardless of age or background

these conditions often make people feel

isolated or ashamed which can worsen

their symptoms by discussing them openly

we encourage understanding and

compassion moreover sharing coping

strategies and resources can Empower

those who are suffering to seek help and

find healthier ways to manage their

feelings exactly let's start by defining

anxiety and depression in simple terms

anxiety often involves persistent worry

nervousness or fear about the future

depression on the other hand often

includes a persistent feeling of

sadness low energy and loss of interest

in activities once enjoyed both can be

overwhelming people might feel trapped

unable to see a way out but some steps

can help one key step is recognizing

that you're not alone many people have

been through similar struggles seeking

professional help like talking to a

therapist counselor or doctor can be a

crucial first move they can provide

guidance coping techniques and sometimes

medication if needed just as you'd see a

doctor for a physical illness reaching

out for mental health support is equally

valid and important I want to emphasize

that seeking help isn't a sign of

weakness it shows strength and courage

sometimes even close friends or family

can be a great starting point if

professional help feels like too big a

step

initially yes opening up to loved ones

can relas leave some of the burden

another approach is Lifestyle Changes

small consistent steps that improve

well-being like what kind of Lifestyle

Changes do you have in mind Emma regular

exercise even just a short walk outside

can have a positive impact on mood

physical activity releases endorphins

which are natural mood lifters a

balanced diet is also important what we

eat affects our energy and brain

chemistry additionally ensuring adequate

sleep can help stabilize emotions and

reduce stress these might sound like

simple suggestions but over time they

create a healthier mental environment

that's true exercise nutrition and sleep

can help stabilize our mood what about

mindfulness techniques mindfulness

practices such as meditation or deep

breathing can ground Us in the present

moment they help break the cycle of

worrying about the future or ruminating

on the past when anxious thoughts spiral

techniques like the 478 breathing method

can calm the nervous system inhale for

four counts hold for seven and exhale

for eight doing this a few times can

slow your heart rate and clear your mind

making anxious thoughts less

overwhelming similarly a short

meditation session focusing on your

breath or a simple Mantra can help you

regain balance in moments of stress

that's a great tip mindfulness can also

include grounding exercises like naming

five things you see around you four

things you can touch three you can hear

two you can smell and one you can taste

it brings you back to the present yes

grounding exercises help you step out of

your head and into the real moment

reducing anxiety's intensity when it

comes to depression

often people lose interest in what they

used to enjoy gradually reintroducing

activities that bring pleasure can help

it might feel difficult at first the key

is to start small if you used to love

painting maybe just sit with a

sketchbook for 5 minutes if you enjoy

going out with friends try a short

coffee Meetup little by little these

actions can rekindle interest and shift

your mood over time those small steps

can accumulate into a sense of

accomplishment and slowly restore some

enjoyment in life absolutely don't

expect big changes overnight recovery is

often gradual and that's okay patience

with yourself is vital it's normal to

have good days and bad days another

crucial aspect is learning to challenge

negative thoughts depression and anxiety

often come with a lot of self-criticism

or catastrophic thinking recognize these

thoughts as just that thoughts not facts

ask yourself is there evidence for this

thought is there another way to view

this situation over time reframing your

mindset can lessen the hold these

conditions have on you cognitive

behavioral techniques can be really

effective here identifying and

questioning unhelpful thoughts is a

skill that can be learned exactly and

remember developing these skills takes

practice so be kind to yourself if it

feels challenging at first how about

building a support network friends

family support groups or online

communities can provide understanding

and

encouragement yes connecting with people

who understand what you're going through

can reduce feelings of isolation even if

your loved ones don't fully get it

letting them know you're struggling can

prompt empathy and adjustments in

expectations if face-to-face support is

hard to find online forums and groups

dedicated to mental health can offer a

sense of community and shared

experience Community

matters just knowing someone else has

walked a similar path can bring hope

hope is essential sometimes professional

help is critical a therapist or

counselor can teach coping strategies

tailored to your

situation they can help you uncover the

root causes of your anxiety or

depression therapy provides a safe space

to express your feelings without

judgment with the right guidance you can

develop personalized strategies whether

that's learning relaxation techniques

improving communication skills or

setting realistic goals therapy doesn't

have to be long-term even a few sessions

can provide tools to navigate tough

times for some individuals medication

prescribed by a doctor might also be

part of the plan It's Not the Only

Solution but it can help stabilize mood

and create a foundation for implementing

other coping

strategies yes medication should be

considered carefully and under

professional guidance it's one piece of

a larger puzzle people often feel guilty

or weak about taking medication but

treating mental health is no different

from treating physical health absolutely

another Point try to create a routine

having a structured daily Rhythm

consistent sleep times regular meals and

planned breaks can provide stability

while it might seem small routine gives

your day a

framework knowing what to expect can

reduce uncertainty which often fuels

anxiety plus accomplishing even simple

tasks can boost a sense of control and

achievement yes structure can bring

Comfort especially during chaotic

feelings we should also mention

self-compassion treat yourself with the

same kindness you'd offer a friend

that's crucial when you're anxious or

depressed it's easy to become harsh

toward yourself remind yourself that

it's okay to struggle your worth isn't

defined by your low moments practicing

self-compassion might mean acknowledging

that you're doing your best under

difficult

circumstances give yourself permission

to rest to to ask for help and to

believe that you deserve

Improvement yes everyone deserves

understanding including from themselves

recovery from anxiety and depression

isn't linear expect setbacks but know

that setbacks don't mean failure think

of it as a journey there might be

detours but you can still move forward

each coping skill you learn each

supportive conversation you have each

healthy habit you build these all

contribute to gradual progress even on

bad days remember that your efforts are

not lost you've built resilience that

will help you recover more quickly

progress might be slow but it's still

progress over time those small winds add

up and looking back you might be

surprised by how far you've come exactly

so to sum up recognize when you need

help seek support

practice

mindfulness challenge negative thoughts

and be patient with yourself yes and

don't hesitate to reach out to

professionals you deserve help healing

and hope to our listeners if you're

experiencing anxiety or depression

please remember you're not alone take

small steps and keep moving

forward we hope these suggestions help

thanks for joining us today on the

English dialogue podcast

until next time take care of yourselves

and each other

[Music]

重点词汇

词汇	含义
anxiety /æŋˈzaɪəti/ B2	noun - 焦虑 (jiāolǜ)
depression /dɪˈpreʃən/ B2	noun - 抑郁症 (yìyùzhèng)
struggle /ˈstrʌɡəl/ B1	verb - 奋斗 (fèndòu) noun - 斗争 (dòuzhēng)
recognize /ˈrekəɡnaɪz/ B1	verb - 认识 (rènshi)
professional /prəˈfeʃənəl/ B2	adjective - 专业的 (zhuānyè de)
guidance /ˈɡaɪdəns/ B2	noun - 指导 (zhǐdǎo)
valid /ˈvælɪd/ B2	adjective - 有效的 (yǒuxiào de)
emphasize /ˈemfaɪsaɪz/ B2	verb - 强调 (qiángdiào)
courage /ˈkʌrɪdʒ/ B1	noun - 勇气 (yǒngqì)
lifestyle /ˈlaɪfstaɪl/ B2	noun - 生活方式 (shēnghuó fāngshì)
impact /ˈɪmpækt/ B1	noun - 冲击 (chōngjī) verb - 影响 (yǐngxiǎng)
release /rɪˈliːs/ B1	verb - 释放 (shìfàng)
balance /ˈbæləns/ B1	noun - 平衡 (pínghéng)
mindfulness /ˈmaɪndfʊlnəs/ C1	noun - 正念 (zhèngniàn)
grounding /ˈɡraʊndɪŋ/ C1	noun - 接地 (jiēdì)
restore /rɪˈstɔːr/ B2	verb - 恢复 (huīfù)
compassion /kəmˈpæʃən/ C1	noun - 同情 (tóngqíng)