– 英语/中文 双语歌词

歌词与翻译

[中文]

（音乐）

大家好

欢迎回到英语对话播客。我是迈克。

我是艾玛。感谢收听。

今天我们要讨论一个很多人都困扰的问题：如何优先照顾自己。

Today we're discussing something many of

最近这个话题频繁出现，艾玛。

self-care. It's a topic that's been

coming up a lot lately, Emma.

确实。人们越来越忙，压力更大，常常忽视自己的需求。

stressed, and often neglect their own

在深入讨论之前，我们先明确一下“照顾自己”的含义。

照顾自己不仅仅是洗个澡或做个按摩，虽然这些也包括在内。

它更多的是有意识地呵护自己的身体、情绪和心理健康。

a massage, although it can include those

这涉及做出选择，有时是小选择，有时是大选择，

your physical, emotional, and mental

well-being. It involves making choices,

这些选择能让你在日常生活中感到更平衡、更有韧性、更专注。

help you feel more balanced, resilient,

and centered in your everyday life.

这个定义很棒。照顾自己可以很实际，也很简单。

没错。比如选择早点睡觉，或者午餐时散个短步。

Exactly. It might be choosing to go to

但很多人认为这是种放纵或自私。

lunchtime. So many people think it's

是的，通常会伴随着内疚感。我们来探讨一下为什么会这样。

there's often guilt attached. Let's

在很多文化中，生产力和成就比休息更受重视。

没错。我们常常觉得必须通过努力来“赚取”休息，而不是把它视为必需的。

above rest. True. We often feel we must

如果我们一直拼命工作，从不给自己充电，会怎么样？

essential. If we keep pushing and never

我们会耗尽精力。

那样对自己或他人都没好处。

anyone else.

没错。照顾自己不只是个人放纵，而是长期保养。

就像是给车加油和保养一样。

你不会等到车在高速上抛锚才考虑保养，

而是定期加油。

breaks down on the highway to consider

maintenance. You top up the tank

同样，照顾自己能预防情绪或身体的崩溃。

这是一种主动的健康管理方式，

确保我们有资源应对生活的压力。

wellness, ensuring we have the resources

当我们照顾好自己时，通常也会对他人更友善。

没错。一个休息好、平衡的人能展现出更多耐心和同理心。

kinder to others. Right? A rested

那么，照顾自己有哪些实际的形式呢？

and empathy. So what are some practical

forms of self-care?

形式多种多样。运动、均衡营养、充足睡眠，这些都是基础。

是的，良好的睡眠和健康的饮食为更好的心情和专注力打下基础。

foundational.

正念练习也有帮助。深呼吸、冥想、写日记、培养爱好。

the stage for better moods and focus.

Mindfulness practices can help too. Deep

阅读、绘画、演奏音乐都能恢复我们的能量。

hobbies. We enjoy reading, painting,

playing music can restore our energy.

没错。任何能提升你精神的事情都算是照顾自己。

那设定界限呢？

boundaries?

这很关键。学会说“不”能保护我们的时间和精力。

不过我们常常因为说“不”而感到内疚。

但如果我们对一切都说“好”，就会耗尽自己。

saying no, though. But if we say yes to

everything, we deplete ourselves.

设定界限能确保我们不忽视自己的需求。

our own needs.

是的，设定界限是一种自尊的表现。

我们来谈谈需要的思维转变。

Let's consider the mental shift needed.

我们必须意识到，照顾自己不是懒惰，而是策略性的。

通过抽出时间休息或享受生活的小确幸，

我们能为身心加油。

pleasures, we refuel our minds and

从长远来看，这会让我们更有效率，而不是更低效。

over the long term, not less. It's a

这是一种思维方式的转变。我们不是自私，

而是对自己的健康负责。

our own well-being.

说得太好了，迈克。谢谢。

我们来谈谈人们面临的挑战。

一个大的挑战是觉得没有足够的时间。

但即使是5分钟也能有所不同。

是的，小步骤也很重要。快速伸展一下，绕着街区散个短步。

另一个挑战是经济问题。人们认为照顾自己意味着昂贵的治疗。

the block. Another challenge is

不一定。散步、泡个热水澡、读图书馆的书，这些都不贵。

expensive treatments. It doesn't have to

坚持才是关键，对吧？

library book, all low cost. Consistency

没错。每天做一点小事，日积月累效果显著。

如果有人因为休息而感到内疚怎么办？

time. What if someone feels guilty about

他们可以先承认休息是自然且必要的。

就像你之前说的，我们不会因为给车加油而感到羞耻。

wouldn't shame a car for refueling as

you said earlier.

没错。我们的身体和心灵都有极限，必须尊重它们。

limits that must be honored. How does

照顾自己与心理健康有什么关系？

它能帮助稳定情绪，减轻焦虑，预防倦怠。

并且为健康地处理情绪创造空间。

是的，写日记或与支持的朋友交谈也是照顾自己的方式。

运动也能提升心理健康，对吧？

supportive friend can be part of

self-care. Physical activities also

没错。运动能释放内啡肽，减轻压力。

良好的营养也有助于大脑功能。

and reduces stress. Good nutrition

是的。我们吃什么会影响我们的心理和情绪状态。

所有这些元素都是相互关联的。照顾自己是全方位的。

emotionally. All these elements

interconnect. Self-care is holistic.

没错。这是把自己当作一个完整的个体来对待。

as whole beings.

我们来谈谈工作与生活的平衡。

很多人过度工作，忽视个人生活。

照顾自己可能意味着严格设定工作结束时间，

或下班后关闭工作通知。

workday or turning off work

这是重新夺回个人时间。

是的。并允许自己喘口气。

对于那些感到社交媒体压力的呢？

What about people who feel pressured by

他们可以尝试数字排毒或限制屏幕时间。

每天设定无手机时段会有帮助。

没错。减少数字过载能提升心理清晰度。

Absolutely. Reducing digital overload

我们已经涵盖了很多内容。总结一些关键策略吧。

lot. Let's summarize some key

好。从小事开始。选择一个能引起共鸣的照顾自己活动，

比如散个短步或阅读10分钟。

每天在固定时间安排它。

尊重与自己的这个约定。

随着时间推移，增加更多活动，

Over time, add more activities cooking a

比如做一顿健康餐，花时间远离网络，

或在工作间隙伸展一下。

这些习惯强化了你的健康很重要的信息。

你在学习如何像对待好朋友一样对待自己，

关心、支持、理解。

这建议很棒。

understanding. That's great advice.

坚持不懈能把照顾自己融入生活中。

是的。自我关怀也很重要。

如果错过一天，不要责备自己。

这是进步，不是完美。

没错。对自己的善意会随着时间培养出更健康的模式。

如果有人尝试了几种活动，但都不合适怎么办？

time. What if someone tries several

尝试。照顾自己是很个人的。

不断探索，直到找到适合自己的。

也许瑜伽不适合你，但跳舞可能适合。

没错。或者演奏乐器、园艺，

或者只是安静地发呆。

目标是让自己感到充盈，而不是打勾完成任务。

gardening, or simply daydreaming

quietly. The goal is to feel

是的。照顾自己应该是充实的，而不是待办事项清单上的又一件事。

此外，记住照顾自己是会演变的。

年轻时有效的方法，年长后可能需要改变。

要灵活适应。

evolves. What worked when you were

随着生活环境的变化，新工作、搬家、健康状况改变，

你的方法也可以改变。

照顾自己的美妙之处在于它不是静态的。

你总能发现新的方式来呵护自己。

your approach can shift, too. The beauty

没错。这是一个终身学习的过程。

寻求支持也是可以的。

nurture yourself. So true. It's a

lifelong learning process.

治疗师、教练或朋友都能提供指导。

是的。寻求帮助也是照顾自己的一种形式。

我们不必独自面对。

没错。社区关怀和自我关怀相辅相成。

当我们状态良好时，就能更有效地支持他人。

这是一个正向循环。照顾好自己，

对周围所有人都有益。

所以，照顾自己不只是个人行为，

它有连锁反应。

是的。想象一下，

如果每个人都更好地照顾自己，

世界会是什么样子。

更多同理心，更少压力，更丰富的关系。

themselves.

这就是愿景。

relationships.

从日常生活中的小改变开始。

在结束之前，艾玛，有什么最后的建议吗？

给自己休息和充电的许可，

即使一开始感觉不舒服。

记住，每一步都算数，

无论多小。

是的，庆祝那些小胜利。

它们会随着时间积累。

说得好。希望我们的听众能受到启发，尝试新事物。

我也是。即使是今天的5分钟休息，

也是一个积极的开始。

感谢与我聊这个话题，艾玛。

谢谢你，迈克。总是很愉快。

（音乐）

[Music]

[英语]

[Music]

Hello

everyone. Welcome back to the English

Dialogue Podcast. I'm Mike.

And I'm Emma. Thanks for joining us.

Today we're discussing something many of

us struggle with. Prioritizing

self-care. It's a topic that's been

coming up a lot lately, Emma.

Definitely. People are busier, more

stressed, and often neglect their own

needs. Before we dive in, let's define

what we mean by self-care. Self-care is

more than just taking a bath or getting

a massage, although it can include those

things. It's about consciously nurturing

your physical, emotional, and mental

well-being. It involves making choices,

sometimes small, sometimes big, that

help you feel more balanced, resilient,

and centered in your everyday life.

That's a great definition. Self-care can

be practical and simple.

Exactly. It might be choosing to go to

bed early or taking a short walk at

lunchtime. So many people think it's

indulgent or selfish, though. Yes,

there's often guilt attached. Let's

explore why that is. In many cultures,

productivity and achievement are prized

above rest. True. We often feel we must

earn rest rather than seeing it as

essential. If we keep pushing and never

recharge, what happens? We burn out.

Then we're no good to ourselves or

anyone else.

Exactly. Self-care isn't just personal

indulgence. It's long-term maintenance.

Think of it like keeping your car fueled

and serviced. You don't wait until it

breaks down on the highway to consider

maintenance. You top up the tank

regularly. Similarly, self-care helps

prevent emotional or physical

breakdowns. It's a proactive approach to

wellness, ensuring we have the resources

to handle life's stresses. And when we

care for ourselves, we often become

kinder to others. Right? A rested

balanced person can show more patience

and empathy. So what are some practical

forms of self-care?

They vary. Physical activity, balanced

nutrition, adequate sleep. These are

foundational.

Yes, good sleep and healthy meals set

the stage for better moods and focus.

Mindfulness practices can help too. Deep

breathing, meditation, journaling, and

hobbies. We enjoy reading, painting,

playing music can restore our energy.

Exactly. Whatever lifts your spirit

counts as self-care. How about setting

boundaries?

That's crucial. Saying no to extra

commitments can protect our time and

energy. We often feel guilty about

saying no, though. But if we say yes to

everything, we deplete ourselves.

Boundaries help ensure we don't neglect

our own needs.

Yes, boundaries are a form of

selfrespect.

Let's consider the mental shift needed.

We have to realize that self-care isn't

laziness. It's strategic. By carving out

time to rest or enjoy life's simple

pleasures, we refuel our minds and

bodies. This makes us more productive

over the long term, not less. It's a

mindset change. We're not being selfish.

We're being responsible custodians of

our own well-being.

Beautifully put, Mike. Thanks. Let's

talk about the challenges people face.

One big challenge is feeling there's not

enough time. But even 5 minutes can make

a difference. Yes, small steps matter. A

quick stretch break, a short walk around

the block. Another challenge is

financial. People think self-care means

expensive treatments. It doesn't have to

be. Nature walks, a warm bath, reading a

library book, all low cost. Consistency

is key, right? Absolutely. Doing

something small each day adds up over

time. What if someone feels guilty about

resting? They can start by acknowledging

that rest is natural and necessary. We

wouldn't shame a car for refueling as

you said earlier.

Exactly. Our bodies and minds have

limits that must be honored. How does

self-care relate to mental health? It

can help stabilize mood, reduce anxiety,

and prevent burnout. And it creates

space to process emotions healthfully.

Yes, journaling or talking with a

supportive friend can be part of

self-care. Physical activities also

boost mental health, right?

Absolutely. Exercise releases endorphins

and reduces stress. Good nutrition

supports brain function, too. Yes. What

we eat affects how we feel mentally and

emotionally. All these elements

interconnect. Self-care is holistic.

Exactly. It's about treating ourselves

as whole beings.

Let's consider the work life balance

aspect. Many people overwork and neglect

their personal lives. Self-care might

mean setting a strict end time to the

workday or turning off work

notifications after hours. It's about

reclaiming personal time. Yes. And

giving ourselves permission to breathe.

What about people who feel pressured by

social media? They can practice digital

detoxes or limit screen time. Setting

phone-f free periods each day can help.

Absolutely. Reducing digital overload

improves mental clarity. We've covered a

lot. Let's summarize some key

strategies. Sure. Start small. Pick one

self-care activity that resonates, like

a short walk or 10 minutes of reading.

Schedule it at a set time each day.

Respect that appointment with yourself.

Over time, add more activities cooking a

healthy meal, spending time offline,

stretching between work sessions. These

habits reinforce the message that your

well-being matters. You're learning to

treat yourself as you would a good

friend, caring, supportive,

understanding. That's great advice.

Consistency builds a self-care routine

into your life. Yes. And self-compassion

is vital. Don't beat yourself up if you

miss a day. It's about progress, not

perfection. Exactly. Kindness toward

oneself fosters healthier patterns over

time. What if someone tries several

activities and none feel right?

Experiment. Self-care is personal. Keep

exploring until you find what clicks.

Maybe yoga isn't for you, but dancing

might be.

Exactly. Or playing an instrument,

gardening, or simply daydreaming

quietly. The goal is to feel

replenished, not to check a box. Right?

Self-care should be fulfilling, not

another task on a to-do list. Also,

remember that self-care

evolves. What worked when you were

younger might change as you get older.

Be flexible and adapt. As life

circumstances shift, new job, moving to

a new city, changing health conditions,

your approach can shift, too. The beauty

of self-care is that it's not static.

You can always discover new ways to

nurture yourself. So true. It's a

lifelong learning process.

And it's okay to seek support.

Therapists, coaches, or friends can help

guide you. Yes. Asking for help is also

a form of self-care.

We don't have to navigate this alone.

Exactly. Community care and self-care go

hand in hand. When we're well, we can

support others more effectively. It's a

positive cycle. Caring for ourselves

benefits everyone around us. So

self-care isn't just personal. It has a

ripple effect. Yes. Imagine a world

where everyone took better care of

themselves.

More empathy, less stress, richer

relationships.

That's the vision. It starts with small

changes in our daily lives. Before we

wrap up, any final tips, Emma, give

yourself permission to rest and

recharge, even if it feels uncomfortable

at first. And remember that every step

counts, no matter how small. Yes,

celebrate those small wins. They add up

over time. Well said. I hope our

listeners feel inspired to try something

new. Me too. Even a 5-minut break today

is a positive start. Thanks for chatting

with me about this, Emma. Thank you,

Mike. It's always a pleasure.

[Music]

重点词汇

词汇	含义
care /keər/ A1	noun - 关心，照顾 verb - 关心，照顾
prioritize /praɪˈɒrɪtaɪz/ B2	verb - 优先考虑
neglect /nɪˈɡlekt/ B1	verb - 忽视 noun - 忽视
nurture /ˈnɜːrtʃər/ B2	verb - 培育，培养
well-being /wel ˈbiːɪŋ/ B1	noun - 福祉，幸福
balance /ˈbæləns/ A2	noun - 平衡 verb - 平衡
resilient /rɪˈzɪliənt/ B2	adjective - 有韧性的
rest /rest/ A1	noun - 休息 verb - 休息
burn /bɜːrn/ A2	verb - 燃烧
maintenance /ˈmeɪntənəns/ B1	noun - 维护
proactive /proʊˈæktɪv/ C1	adjective - 主动的
empathy /ˈempəθi/ B2	noun - 同理心
nutrition /nuːˈtrɪʃən/ B1	noun - 营养
mindfulness /ˈmaɪndfʊlnəs/ B2	noun - 正念
meditation /ˌmedɪˈteɪʃən/ B1	noun - 冥想
boundaries /ˈbaʊndəriz/ B2	noun - 界限
mindset /ˈmaɪndset/ B2	noun - 心态
consistency /kənˈsɪstənsi/ B2	noun - 一致性
compassion /kəmˈpæʃən/ B1	noun - 同情
flexible /ˈfleksəbl/ B1	adjective - 灵活的
support /səˈpɔːrt/ A2	noun - 支持 verb - 支持