– 英语/中文 双语歌词

歌词与翻译

[中文]

大家好，欢迎回到《英语对话播客》。

我是Mike。

我是Emma。感谢大家今天的收听。今天我们要讨论一个很有意义的话题：如何放下负面情绪。

>> And I'm Emma. Thanks for joining us

today. We have a meaningful topic to

discuss, ways to let go of negative

feelings.

是的，愤怒、悲伤或怨恨等负面情绪在很多方面都会阻碍我们前进。放下这些情绪并不容易，但这对我们的心理健康至关重要。

sadness, or resentment can hold us back

in many ways. Letting go of them isn't

easy, but it's essential for our

没错，Mike。我们将探讨一些实用的策略，帮助大家释放那些负面情绪，带着更轻松的心态继续前行。

going to explore some practical

strategies to help release those

negative emotions and move forward with

a lighter mindset.

Mike，在深入探讨解决方法之前，我们先聊聊为什么我们总是紧抓着负面情绪不放。你觉得是什么原因呢？

let's talk about why we often hold on to

negative feelings. Why do you think that

happens?

我觉得是因为这些情绪与过去的经历息息相关。

tied to past experiences.

当我们受到伤害时，本能地会把痛苦抓得紧紧的，以此来保护自己，防止未来再次受到伤害。

hold on to the pain as a way to protect

ourselves from future harm.

没错，这就像我们的大脑试图通过提醒我们痛苦来避免重蹈覆辙。但长期沉浸在这些情绪中，反而会让我们感觉越来越糟。

to remind us of the pain to avoid

repeating it. But holding on to these

feelings can actually make us feel worse

over time.

确实如此。这会形成一个恶性循环，让我们不断在脑海中重温负面经历。这不仅影响我们的情绪，还会影响我们的人际关系和整体心理健康。

keep reliving the negative experience in

our heads. And this not only affects our

mood, but also our relationships and

overall mental health.

所以，学习如何放下非常重要。这并不是要忘记过去，而是要卸下那份压得我们喘不过气的情感包袱。

how to let go. It's not about forgetting

what happened, but rather releasing the

emotional weight that's holding us down.

放下负面情绪的第一步是承认它们。通常我们试图忽视或压抑自己的情绪，希望它们能自己消失。

feelings is to acknowledge them. Often

we try to ignore or suppress our

emotions, hoping they'll just go away.

没错。但压抑情绪反而会使它们变得更强烈。这就像试图把一个沙滩球按在水里一样，需要耗费巨大的力气，而且最终它还是会弹出来。

actually make them stronger. It's like

trying to hold a beach ball underwater.

It takes a lot of effort and eventually

it pops back up.

确实。所以关键在于，让自己不加评判地去感受这些情绪。感到难过、愤怒或沮丧都没关系。

feel those emotions without judgment.

It's okay to be sad, angry, or

frustrated.

识别你的感受，并允许自己去体验它。

yourself to experience it.

这可以很简单，比如对自己说：“我现在感到很生气。”这没关系。这是给予自己许可去感受，而不是立刻试图去修正它。

yourself, "I'm feeling angry right now."

And that's okay. It's about giving

yourself permission to feel without

immediately trying to fix it.

这是一个非常有力的第一步，因为它帮助我们明白情绪是短暂的。一旦我们承认了它们，它们通常就开始减弱了。

helps us understand that emotions are

temporary. Once we acknowledge them,

they often start to lose their

intensity.

另一种释放负面情绪的有效方法是正念。

negative feelings is through

mindfulness.

Mike，你尝试过正念练习吗？我试过，真的很有帮助。正念就是活在当下，观察自己的想法和感受，而不深陷其中。

practices before? Yes, I have, and

they've been really helpful. Mindfulness

is all about being present in the moment

and observing your thoughts and feelings

without getting caught up in them.

对吧？当我们保持正念时，我们只是观察自己的想法，而不去评判它们。比如，如果你感到难过，不要想“我不该有这种感觉”，而是客观地观察这种感受。这可以通过深呼吸或冥想等简单练习来完成。即使只是做几次深呼吸，也能帮助你平静思绪，在你和负面情绪之间留出空间。

thoughts without judging them. For

example, if you're feeling upset,

instead of thinking, I shouldn't feel

this way, you just observe the feeling

as it is. And this can be done through

simple exercises like deep breathing or

meditation. Even taking a few deep

breaths can help calm your mind and

create space between you and your

negative emotions.

没错，它能帮你去“回应”自己的感受，而不是冲动地“反应”。这是重获情绪控制力的好工具。

feelings rather than react impulsively.

It's a great tool for regaining control

over your emotions.

Emma，另一个有用的策略是重塑思维。这涉及到改变你解读负面情况的方式。你尝试过这种方法吗？

reframing your thoughts. This involves

changing the way you interpret a

negative situation. Have you ever tried

this approach?

试过。这就是从不同的角度看待事物。比如，如果你没得到想要的工作，与其想“我是一个失败者”，不如把它重塑为“这不是适合我的机会，更好的还在后面”。

situation from a different perspective.

For example, if you didn't get a job you

wanted, instead of thinking I'm a

failure, you could reframe it as this

wasn't the right opportunity for me, and

there's something better out there.

没错。这不是否认现实，而是转换焦点，以更积极或更具建设性的眼光看待局势。

but rather shifting your focus to see

the situation in a more positive or

constructive light.

令人惊奇的是，这种方法能如此显著地改变心情。通过重塑思维，你开始将挫折视为学习机会，而不是个人失败。

change your mood. By reframing your

thoughts, you start to see setbacks as

learning opportunities instead of

personal failures.

是的，这是打破负面思维循环并向前迈进的强大方法。

cycle of negative thinking and start

moving forward.

另一个释放负面情绪的好方法是进行身体活动。Mike，你有没有发现锻炼后感觉好多了？

feelings is through physical activity.

Have you ever noticed how much better

you feel after a workout, Mike?

绝对有。

体育锻炼是释放积压情绪的绝佳方式。当你运动时，身体会释放内啡肽，这是一种天然的情绪调节剂。是的，即使是散步这样简单的活动也能产生很大的不同。它有助于清理思绪，让你以健康的方式处理想法。

release pent-up emotions. When you

exercise, your body releases endorphins,

which are natural mood liters. Yes, even

something as simple as taking a walk can

make a big difference. It helps clear

your mind and gives you a chance to

process your thoughts in a healthy way.

而且不仅限于传统的运动。跳舞、瑜伽，甚至打扫房间都能帮助释放负面能量，让你感到更加放松。

exercise. Dancing, yoga, or even

cleaning your home can help release

negative energy and make you feel more

relaxed.

没错。运动是转移注意力、释放身心紧张的绝佳方式。

shift your focus and let go of the

tension in your body and mind.

还有一个处理和放下负面情绪的有效方法是写日记。Emma，你试过吗？

let go of negative emotions is

journaling. Have you tried it, Emma?

是的，我发现写日记很有帮助。这是一种把想法从脑子里转移到纸上的方式，非常具有疗愈作用。

It's a way to get your thoughts out of

your head and onto paper. It can be very

therapeutic.

写下你的感受能帮你理解到底是什么在困扰你。有时，在写下来之前，我们甚至没意识到负面情绪的根源是什么。

understand what's really bothering you.

Sometimes we don't even realize what's

at the root of our negative emotions

until we start writing about them.

确实。而且不必有固定的结构，你可以随意写下脑海中浮现的内容，不用担心语法或拼写。重点在于自由地表达感受。

structured. You can just write whatever

comes to mind without worrying about

grammar or spelling. It's about

expressing your feelings freely.

这是一个安全的空间，让你可以在没有任何评判的情况下发泄。通常一旦写下来，你就会感到一种解脱。

without any judgment. And often once

you've written it down, you start to

feel a sense of relief.

放下情绪的另一个重要步骤是练习宽恕。这并不意味着你要忘记过去或接受负面行为，而是要释放怨恨对你的束缚。是的。宽恕更多是为了你自己的内心平静，而不是为了对方。长期怀恨在心最终伤害的只有你自己。

practicing forgiveness. This doesn't

mean you have to forget what happened or

accept negative behavior. It's about

releasing the hold that resentment has

on you. Yes. Forgiveness is more for

your own peace of mind than for the

other person. Holding on to anger or

resentment only hurts you in the long

run.

没错。当你选择宽恕时，你是在选择放下苦涩，让自己从痛苦中解脱出来。

When you forgive, you're choosing to let

go of the bitterness and free yourself

from the pain.

这是一个渐进的过程，不会在一夜之间发生。但朝着宽恕迈出小步，能让你感到更轻松、更平和。这是为了做出“放下并向前看”的决定，而不是沉溺于过去。

happen overnight. But taking small steps

towards forgiveness can help you feel

lighter and more at peace.

It's about making the decision to let go

and move forward rather than dwelling on

what happened in the past.

另一个放下负面情绪的方法是让自己置身于积极的环境中。多和那些能激励并支持你的人在一起。

negative feelings is to surround

yourself with positivity. Spend time

with people who uplift and support you.

是的，这非常重要。当我们被负面影响包围时，负面情绪往往会放大。积极的人可以帮助我们转换焦点，带来新鲜的视角。

feelings can often be amplified when

we're surrounded by negative influences.

Positive people can help shift our focus

and bring a fresh perspective.

没错。这不仅仅是指人。你还可以通过听令人振奋的音乐、阅读励志书籍或参与能带给你快乐的活动来创造一个积极的环境。

You can also create a positive

environment by listening to uplifting

music, reading inspiring books, or

engaging in activities that bring you

joy.

是的，小的改变能给我们的感受带来巨大的不同。我们要让生活中充满光明而非黑暗。总结一下，放下负面情绪是一段旅程。它需要时间和努力，但对心理和情感健康的益处是非常值得的。

difference in how we feel. It's about

filling your life with things that bring

light rather than darkness. So, to wrap

things up, letting go of negative

feelings is a journey. It takes time and

effort, but the benefits to your mental

and emotional well-being are worth it.

没错。

好了，现在让我们深入学习一些非常实用的词汇。

really useful vocabulary.

Incorporate，意思是“将某物包含或整合进整体中”。例句：这位厨师决定在他的食谱中加入更多蔬菜，以做出更健康的餐点。

integrate a part into the whole.

Example, the chef decided to incorporate

more vegetables into his recipes for

healthier meals.

Justify，意思是“证明……是正确的或合理的”，即提供有效理由。例句：律师必须在法庭上为她客户的行为辩护，以证明他是无辜的。

right or reasonable. To provide a valid

reason. Example, the lawyer had to

justify her client's actions in court to

prove he was innocent. Negotiate,

Negotiate，意思是“谈判或商议”，为了达成一致，常见于商业或政治领域。例句：两家公司开会协商他们的合作条款。

reach an agreement, especially in

business or politics.

Example, the two companies met to

negotiate the terms of their

partnership. Participate

Participate，意思是“参与”某项活动或事件。例句：鼓励大家参加下周六的社区清洁日。

event. Example, everyone is encouraged

to participate in the community cleanup

day next Saturday. Verify meaning to

Verify，意思是“核实”，即确认某事是否准确或属实。例句：在发表文章之前，编辑必须核实其中陈述的所有事实。

something to check. Example, before

publishing the article, the editor had

to verify all the facts presented in it.

记得要承认你的情绪，练习正念，重塑思维，并参与有助于释放负面能量的活动。不要忘记宽恕的力量，以及让自己置身于积极环境中的重要性。这些步骤能帮你继续前行，找到内心的平静。

practice mindfulness, reframe your

thoughts, and engage in activities that

help release negative energy. And don't

forget the power of forgiveness and

surrounding yourself with positivity.

These steps can help you move forward

and find peace.

我们希望今天的节目为你提供了一些实用的思路，开始放下你可能一直背负的负面情绪。

practical ideas to start letting go of

any negative feelings you might be

holding on to.

感谢收听《英语对话播客》。如果你觉得这期节目有帮助，请订阅并分享给需要的人。

Dialogue Podcast. If you found this

episode helpful, please subscribe and

share it with someone who might need it.

大家保重，记住，放下是寻找内心平静的第一步。

letting go is the first step to finding

inner peace.

下期再见。

[英语]

Hello everyone. Welcome back to another

episode of the English Dialogue Podcast.

I'm Mike.

>> And I'm Emma. Thanks for joining us

today. We have a meaningful topic to

discuss, ways to let go of negative

feelings.

Yes, negative feelings like anger,

sadness, or resentment can hold us back

in many ways. Letting go of them isn't

easy, but it's essential for our

well-being. Absolutely, Mike. We're

going to explore some practical

strategies to help release those

negative emotions and move forward with

a lighter mindset.

Mike, before we dive into the solutions,

let's talk about why we often hold on to

negative feelings. Why do you think that

happens?

>> I think it's because these feelings are

tied to past experiences.

When something hurts us, it's natural to

hold on to the pain as a way to protect

ourselves from future harm.

>> Yes. It's almost like our mind is trying

to remind us of the pain to avoid

repeating it. But holding on to these

feelings can actually make us feel worse

over time.

>> Exactly. It can create a cycle where we

keep reliving the negative experience in

our heads. And this not only affects our

mood, but also our relationships and

overall mental health.

>> That's why it's so important to learn

how to let go. It's not about forgetting

what happened, but rather releasing the

emotional weight that's holding us down.

>> The first step in letting go of negative

feelings is to acknowledge them. Often

we try to ignore or suppress our

emotions, hoping they'll just go away.

>> Yes. But suppressing emotions can

actually make them stronger. It's like

trying to hold a beach ball underwater.

It takes a lot of effort and eventually

it pops back up.

>> Exactly. So, the key is to let yourself

feel those emotions without judgment.

It's okay to be sad, angry, or

frustrated.

Recognize what you're feeling and allow

yourself to experience it.

>> This can be as simple as saying to

yourself, "I'm feeling angry right now."

And that's okay. It's about giving

yourself permission to feel without

immediately trying to fix it.

>> It's a powerful first step because it

helps us understand that emotions are

temporary. Once we acknowledge them,

they often start to lose their

intensity.

Another effective way to let go of

negative feelings is through

mindfulness.

Mike, have you tried mindfulness

practices before? Yes, I have, and

they've been really helpful. Mindfulness

is all about being present in the moment

and observing your thoughts and feelings

without getting caught up in them.

>> Right? When we're mindful, we notice our

thoughts without judging them. For

example, if you're feeling upset,

instead of thinking, I shouldn't feel

this way, you just observe the feeling

as it is. And this can be done through

simple exercises like deep breathing or

meditation. Even taking a few deep

breaths can help calm your mind and

create space between you and your

negative emotions.

>> Yes, it helps you respond to your

feelings rather than react impulsively.

It's a great tool for regaining control

over your emotions.

>> Emma, another helpful strategy is

reframing your thoughts. This involves

changing the way you interpret a

negative situation. Have you ever tried

this approach?

>> Yes, I have. It's about looking at a

situation from a different perspective.

For example, if you didn't get a job you

wanted, instead of thinking I'm a

failure, you could reframe it as this

wasn't the right opportunity for me, and

there's something better out there.

>> Exactly. It's not about denying reality,

but rather shifting your focus to see

the situation in a more positive or

constructive light.

>> And it's amazing how much this can

change your mood. By reframing your

thoughts, you start to see setbacks as

learning opportunities instead of

personal failures.

>> Yes, it's a powerful way to break the

cycle of negative thinking and start

moving forward.

>> Another great way to release negative

feelings is through physical activity.

Have you ever noticed how much better

you feel after a workout, Mike?

>> Absolutely.

Physical activity is a fantastic way to

release pent-up emotions. When you

exercise, your body releases endorphins,

which are natural mood liters. Yes, even

something as simple as taking a walk can

make a big difference. It helps clear

your mind and gives you a chance to

process your thoughts in a healthy way.

>> And it's not just about traditional

exercise. Dancing, yoga, or even

cleaning your home can help release

negative energy and make you feel more

relaxed.

>> Exactly. Movement is a great way to

shift your focus and let go of the

tension in your body and mind.

>> One more effective way to process and

let go of negative emotions is

journaling. Have you tried it, Emma?

>> Yes, I find journaling really helpful.

It's a way to get your thoughts out of

your head and onto paper. It can be very

therapeutic.

>> Writing down your feelings can help you

understand what's really bothering you.

Sometimes we don't even realize what's

at the root of our negative emotions

until we start writing about them.

>> Exactly. And it doesn't have to be

structured. You can just write whatever

comes to mind without worrying about

grammar or spelling. It's about

expressing your feelings freely.

>> It's a safe space for you to vent

without any judgment. And often once

you've written it down, you start to

feel a sense of relief.

>> Another important step in letting go is

practicing forgiveness. This doesn't

mean you have to forget what happened or

accept negative behavior. It's about

releasing the hold that resentment has

on you. Yes. Forgiveness is more for

your own peace of mind than for the

other person. Holding on to anger or

resentment only hurts you in the long

run.

>> Exactly.

When you forgive, you're choosing to let

go of the bitterness and free yourself

from the pain.

>> And it's a gradual process. It doesn't

happen overnight. But taking small steps

towards forgiveness can help you feel

lighter and more at peace.

It's about making the decision to let go

and move forward rather than dwelling on

what happened in the past.

>> Another helpful way to let go of

negative feelings is to surround

yourself with positivity. Spend time

with people who uplift and support you.

>> Yes, it's so important. Negative

feelings can often be amplified when

we're surrounded by negative influences.

Positive people can help shift our focus

and bring a fresh perspective.

Exactly. And it's not just about people.

You can also create a positive

environment by listening to uplifting

music, reading inspiring books, or

engaging in activities that bring you

joy.

>> Yes, small changes can make a big

difference in how we feel. It's about

filling your life with things that bring

light rather than darkness. So, to wrap

things up, letting go of negative

feelings is a journey. It takes time and

effort, but the benefits to your mental

and emotional well-being are worth it.

>> Yes.

>> All right. Now, let's dive into some

really useful vocabulary.

Incorporate, meaning to include or

integrate a part into the whole.

Example, the chef decided to incorporate

more vegetables into his recipes for

healthier meals.

Justify meaning to show or prove to be

right or reasonable. To provide a valid

reason. Example, the lawyer had to

justify her client's actions in court to

prove he was innocent. Negotiate,

meaning to discuss something in order to

reach an agreement, especially in

business or politics.

Example, the two companies met to

negotiate the terms of their

partnership. Participate

meaning to take part in an activity or

event. Example, everyone is encouraged

to participate in the community cleanup

day next Saturday. Verify meaning to

confirm the accuracy or truth of

something to check. Example, before

publishing the article, the editor had

to verify all the facts presented in it.

Remember to acknowledge your emotions,

practice mindfulness, reframe your

thoughts, and engage in activities that

help release negative energy. And don't

forget the power of forgiveness and

surrounding yourself with positivity.

These steps can help you move forward

and find peace.

>> We hope today's episode gave you some

practical ideas to start letting go of

any negative feelings you might be

holding on to.

Thanks for tuning in to the English

Dialogue Podcast. If you found this

episode helpful, please subscribe and

share it with someone who might need it.

>> Take care, everyone, and remember,

letting go is the first step to finding

inner peace.

>> See you next time.

重点词汇

词汇	含义
resentment /rɪˈzentmənt/ C1	noun - 怨恨 (yuànhèn)
essential /ɪˈsenʃl/ B1	adjective - 基本的 (jīběn de)
acknowledge /əkˈnɒlɪdʒ/ B2	verb - 承认 (chéngrèn)
suppress /səˈpres/ C1	verb - 抑制 (yìzhì)
mindfulness /ˈmaɪndflnəs/ C2	noun - 正念 (zhèngniàn)
reframe /ˌriːˈfreɪm/ C1	verb - 重新构思 (chóngxīn gòusī)
impulsively /ɪmˈpʌlsɪvli/ C1	adverb - 冲动地 (chōngdòng de)
therapeutic /ˌθerəˈpjuːtɪk/ C1	adjective - 治疗的 (zhìliáo de)
bitterness /ˈbɪtə nəs/ B2	noun - 苦难 (kǔnàn)
incorporate /ɪnˈkɔːpəreɪt/ C1	verb - 合并 (hébìng)
justify /ˈdʒʌstɪfaɪ/ B2	verb - 证明 (zhèngmíng)
negotiate /nɪˈɡəʊʃieɪt/ B2	verb - 协商 (xiéshāng)
participate /pɑːˈtɪsɪpeɪt/ B2	verb - 参加 (cānjiā)
verify /ˈverɪfaɪ/ B2	verb - 核实 (héshí)
intensity /ɪnˈtensəti/ B2	noun - 强度 (qiángdù)

重点语法结构

• Letting go of them isn't easy, but it's essential for our well-being.

  ➔ 动名词作主语

  ➔ 动词 "Letting" 充当名词来表示该活动。

• Why do you think that happens?

  ➔ 用于事实/普遍真理的一般现在时

  ➔ 助动词 "do" 用于形成关于一般状态或习惯的问题。

• When something hurts us, it's natural to hold on to the pain as a way to protect ourselves.

  ➔ 不定式作补语

  ➔ "To hold" 作为不定式短语，补充形容词 "natural"。

• It can create a cycle where we keep reliving the negative experience.

  ➔ 关系从句 (where)

  ➔ "Where" 引入一个从句来描述名词 "cycle"。

• Suppressing emotions can actually make them stronger.

  ➔ 使役结构 (make + 宾语 + 形容词)

  ➔ 动词 "make" 后接宾语和形容词 ("stronger") 以表示影响。

• Instead of thinking, I shouldn't feel this way, you just observe the feeling.

  ➔ 介词短语 + 动名词

  ➔ 介词 "instead of" 后接动名词 "thinking"。

• It's about making the decision to let go.

  ➔ 用于描述的现在进行时

  ➔ "Making" 是现在分词，用于定义所描述的过程或行为。

• If you didn't get a job you wanted, instead of thinking I'm a failure, you could reframe it.

  ➔ 第二类条件句 (假设)

  ➔ 使用过去时 ("didn't") 和 "could" 来表达假设情况。