试译一本图书，失败了，请教大家
试译失败，不知道哪些地方不合格，发出来请教大家
"Chatterjee ensures that both mind and body will be in superior health after reading this prescriptive manifesto" -- Matthew Walker, author of bestselling book Why We Sleep
"The Stress Solution follows the same winning formula as his first book - taking you through revolutionary simple steps to de-stress all four corners of your life." ― The Daily Telegraph
“读完这本指导性宣言，Chatterjee将确保你的身心都达到最佳健康状态。”——Matthew Walker，畅销书《我们为何要睡觉》作者
“《解压之道》延续了Chatterjee首部著作的成功范式——用简单却极具创新性的步骤，助你全方位缓解生活压力。”——《每日电讯报》
Chapter 1
THE 3 HABITS OF CALM
This chapter is about setting up the practices and habits that will allow you to start shifting your mindset. It involves what I call the 3 Habits of Calm: affirmations, reframing and gratitude. These are simple interventions that I'd like you to try, each at a different time of the day. You don't need to do them all; they're simply tools to try in order to get going. You can use them as they are or tweak them to suit your own life and preferences. Some may appear a little scary and weird, but I'd strongly encourage you to give them a go. Once you get the hang of them, they can be incredibly helpful. They'll help get your thoughts in the right place so that you can start seeing the good that's already there in your everyday life and begin to shift your attention away from the negative (which humans have a natural tendency to do) and into the positive.
1. Affirmations
2. Reframing
3. Gratitude
第1章
平静三法
本章将建立能助你转变思维模式的日常实践与习惯，即我所说的“平静三法”：积极暗示、认知重构与感恩记录。这些都是很简易干预措施，建议您分时段尝试，无需全部践行——它们只是供你入门的基础工具，既可原样采用，也可根据个人生活需求调整。某些方法初看可能有点吓人和怪异，甚至让人不敢尝试，但我仍要力荐您亲身尝试。待掌握要领后，它们将产生惊人的助益：不仅能校准思维方向，助你觉察日常中既存的美好，更能扭转人类天性中的消极偏好，建立积极的注意力导向。
1. 积极暗示
2. 认知重构
3. 感恩记录
AFFIRMATIONS FOR BREAKFAST
Whether you happen to be religious or not, it seems pretty clear to me that we have a lot to learn from the gods. Every religion contains a set of guidelines that describe how to live in a way that's in harmony with those around us, good for the planet and good for us as an individual. Whether it is confession, meditation or the practice of forgiveness, many religious traditions are bristling with profound and effective comfort instincts. And not only religions. Many of these practices are culturally embedded all over the world.
早餐时的积极暗示
无论你是否恰好有宗教信仰，我们都应承认我们都能从各路神明身上学到很多。所有宗教体系都蕴含着一套普世生活准则——指导人们在与周遭和谐共处时，实现个体与地球的共生共荣。无论是忏悔、冥想，还是宽恕，许多宗教传统都蕴含着深刻有效、发自本能的慰藉方式。而且，这类实践早已突破宗教场域，许多深深植根于全球各文明谱系中。
Take my mother-in-law, who grew up in India. She's convinced that affirmations have changed her life. An affirmation is a short, powerful and positive statement of intent which you repeat regularly. 'By doing affirmations repeatedly I feel as if I'm actually changing my thoughts,' she told me. 'Because I repeat them so often, I'm laying a new blueprint in my mind.' I asked her about her rules for doing affirmations properly. 'It has to be succinct,' she said, 'because you have to repeat it as often as you can. It has to be positive. It also has to be in the right tense: it is I am instead of I'm going to.' In an affirmation, you're talking to your subconscious mind, programming in what you want out of your life. Your affirmation can be as broad as one my wife used to use-'I am happy, calm and stress free'- or it can be more specific: 'I help my patients live happier, healthier lives."
积极的心理暗示是一种表达意图简短有力的积极陈述，且会经常性地重复。拿我在印度长大的岳母举例吧，她坚信积极心理暗示重塑了她的人生（这里我调整了语序）。她告诉我：“通过不断重复积极的心理暗示，我感觉好像真的在重构思维”，“因为不断重复，我好像在我脑海中铺设了一幅新的蓝图”。当我请教正确操作的要点时，“它必须简洁，”她说，“因为你必须高频重复。它也必须是积极的，而且要用正确的时态：应该是‘我是’而非‘我将会’”。重复积极的心理暗示时，你是与潜意识对话，是为人生愿景编写内在程序。像我妻子以前那样，暗示内容可以是宽泛的——“我快乐、冷静、没有压力”——也可以更具体：“我帮助患者过上更快乐、更健康的生活”。
The brain is constantly responding to the world around us, reading it as information. The environment to which we expose our brain determines how stressed we are. Affirmations are a way of directly feeding our brain positive information, programming it for success. Regular practice will set you up for a calm, stress-free day and start changing how you see yourself and the world. If you don't believe my mother-in-law, consider this. US army soldiers who saw benefits in their deployment and agreed with statements such as 'This deployment has made me more confident in my ability' or 'This job allowed me to demonstrate my courage' were found to be less likely to suffer PTSD and depression. Affirmations have even been shown to improve problem-solving performance by undergraduate students.
大脑不断回应我们周围的世界，持续解析外界环境的各种信号，故我们让大脑所处的环境会决定我们承受压力的反应模式。作为一种定向大脑输入积极信息的方式，积极的心理暗示帮助大脑重塑其成功应对机制。定期练习不仅能缓解压力，为你带来一个平静、无压力的日子，更能优化自我认知框架与世界观。如果你不相信我岳母的观点，可以考虑以下事实：美国陆军士兵在部署期间，如果他们认同诸如“这次部署让我更加自信”或“此次行动让我展示了勇气”等陈述，他们患上创伤后应激症候群（PTSD）和抑郁症的可能性就较低。甚至还有研究表明，积极的心理暗示能够提高大学生解决问题的能力。
SEVEN TIPS TO MAKING EFFECTIVE AFFIRMATIONS
1.Write down your affirmation. It should be short, as you will be repeating it over and over again, and it should also be in the present tense.
2.Think about what you may consider to be your negative qualities, e.g. 'I am highly strung.' An affirmation is a powerful way to flip this on its head. For example, your affirmation could be 'I am calm and stress free.' Other examples include, 'I choose to be happy' or 'I am the architect of my own health.
3.Experiment with different affirmations and see how they make you feel.
4.As you are saying the affirmation out loud, really imagine yourself as that person. If your affirmation is 'I am full of energy'- imagine yourself as a person who is full of vitality.
5.Say the affirmation every morning, even when you don't feel like it. Try to do this at the same time every day to help it become a part of your daily routine. Just before breakfast or as soon as you wake up is ideal. Try to repeat the phrase continuously for about one or two minutes.
6.Repeat the phrase as often as you can throughout the day. This can be done silently in your head, if in company.
7.Feel free to change your affirmations depending on what message you are trying to imprint within your brain.
打造有效积极心理暗示的七个小贴士：
1. 书面化你积极的心理暗示，采用简短有力的现在时，因为你需反复重复。
2. 识别负面自我认知，例如：“我很紧张”。通过积极心理暗示这个强大的工具，帮助逆转负面认知。例如，你积极的心理暗示可以是：“我冷静平和。”其他积极的心理暗示，比如：“我选择快乐”或“我是自己健康的塑造师”。
3. 尝试不同的积极心理暗示，感受是否有不同感觉。
4. 大声说出积极的心理暗示时，启动具身认知机制。如果你积极的心理暗示是“我充满能量”——就想象自己活力四射的状态。
5. 每日晨起或早餐前固定时段进行1-2分钟的积极心理暗示（即便状态不佳仍需坚持），，让它成为你日常生活的一部分。
6. 日间多次重复。如果身边有人，可默念。
7. 根据你想要在大脑中留下的讯息，随时调整你的积极心理暗示。
REFRAMING THE DAY
Our ability to be motivated and purposeful often depends on how we choose to interpret a stressful event. We all know that person in the office (and that person may be you) who always looks on the negative side: Why does that always happen to me? Just my luck! Why do I never get a promotion? It's always me that's being overlooked. The problem with this kind of victim mentality is that it tends to be self-fulfilling. By constantly thinking in this way we're training ourselves to become that negative person. We all have bad things happen to us and reasons to feel disregarded or perhaps even oppressed. But how we frame our particular situation is a choice. This framing is something we all do, all the time, whether we realize it or not. And you'll do yourself an enormous favour if you take control of how you're framing your life and make it work for you rather than against you.
认知重构：重塑日常思维模式
我们能否保持动力和目标感，往往取决于我们如何解读应激事件。职场总有那种习惯性负面归因的人（或许那个人就是你）：为什么我总遇到这些事？真倒霉！为什么升职的从来不是我？为什么总是忽视我。这种受害者心态的问题在于其往往会自我实现。通过不断强化这种想法，我们正在将自己塑造成消极人格特质。每个人都会遭遇不公，也有理由感到被忽视，甚至是压迫。但如何认知自己的处境，是一种选择。无论我们是否意识到，我们每个人都会做这种认知重构。如果你能掌控认知重构的主动权，让思维模式成为助力而非阻力，你将受益良多。
There was an incredibly life-affirming example of reframing in the 2011 film Happy. The opening scene takes us to a slum in Kolkata, India, where we meet a rickshaw driver called Manoj Singh. He wakes at 5 a.m. and, after a small cup of tea, waves goodbye to his family. Then he slips on his flip-flops, jumps on his bicycle and pedals off to the city, where he spends a long, gruelling day on his feet, pulling clients around in his rickshaw. We learn that some customers are abusive to him, especially if they're drunk. But Manoj never complains because, if he does, they won't use his services again.
2011年的电影《快乐》呈现了一个“认知重构”的动人案例。开场镜头把我们带到印度加尔各答的贫民窟，凌晨5点，人力车夫马诺杰·辛格起床，在啜饮完一杯廉价茶水后，与家人作别。然后趿拉着人字拖，跳上自行车，骑到城里开始一天的辛苦的工作——拉着人力车在城市中奔波载客。有些顾客会恶语相向，尤其喝醉时。但马诺杰从不抱怨，因为一旦抱怨，这些顾客就不会再雇他。
It's then that the film delivers its staggering statistic: Manoj Singh is as happy as the average American. As he pulls up at his modest home at the end of the day he has an enormous smile on his face as his young son rushes out to greet him. 'In this moment, I am full of joy,' he says. He tells us that he gets to be out in the sun each day and, if it rains, he knows it won't last long and he'll soon dry off. 'My home is good,' he adds. But his home isn't something anyone in the West would regard as good. A plastic tarp covers the roof. 'One side is open, and air flows into the room nicely,' he says. 'During the monsoon, the rain rushes in, and it does get a little uncomfortable' he admits, 'but apart from this, we live well.' Sometimes they can afford to eat meals of only rice with salt. But, he says, 'when I see my children, I don't feel as if I'm poor, I feel rich.' I found Manoj's reframing amazing. He doesn't wish he had a better job. He's thankful for having work so that he can feed his family and that he has two children to look after.
就在这时，影片给出的统计数据令人震惊：马诺杰·辛格的幸福感竟与普通美国人相当。一天工作结束时，他回到简陋的家，脸上挂着灿烂笑容，年幼的儿子雀跃着扑入怀中。“此刻，我满心喜悦，”他说。他告诉我们，每天都能沐浴阳光，如果下雨也坚信很快会天晴，很快就会干透。“我的家很好，”他又说道。不过，他的家在西方人眼里可算不上好——屋顶只用塑料布覆盖。“一边敞开，空气能很好地流进屋里，”他说，“雨季时，雨水会直灌进来，的确有点不舒服，”但他仍说，“但除此之外，我们的生活很好”。有时他们只能吃米加盐的简餐。但他说：“看着孩子们时，我并不觉得自己贫穷，反而觉得很富有”。我惊叹马诺杰的这种认知重构，他并不渴望有一份更好的工作，他感恩自己有活可干，能养家糊口，还有两个孩子需要照顾。
I learned about the power of reframing the hard way, when I was working at a local GP practice that had been taken over by a private company. Previously, I'd had a lot of autonomy, which is a key part of mental wellbeing. But our new owners brought in systems that took a lot of that autonomy away. They insisted on setting standard surgery opening times across all the practices they were running. But some of my patients, who I'd been seeing for years, worked night shifts and had to make appointments on the way home after work. I was very happy to arrive at work at 7.15 a.m. to see them, but my new bosses stopped me, simply because of their insistence on uniformity. Their systems began to control almost every minute of my working life. One of the managers even tried to specify exactly when we had to look through the daily blood results. Any earlier or later than the allotted one-hour window and we'd be in trouble.
当我工作的一家社区全科诊所被一家私人公司接管后，才真正体会到认知重构的力量。之前，我有很大的自主权，而自主权对心理健康非常重要。但新东家引入的新制度剥夺了我很多自主权。他们坚持旗下所有诊所统一门诊时间。而我多年来照顾的一些老患者，有的上夜班，只能在下班回家的路上预约。我很乐意早上7:15到诊所为他们看病，但新老板却为了追求统一，硬是阻止了我。新制度几乎控制了我工作生活的每一分钟，有位经理甚至试图严格规定我们每天查看血液化验结果的具体时间，早一小时或晚一小时，就会惹上麻烦。
This became extremely frustrating for me. I'd find myself coming home feeling wound up and stressed. The first thing I'd do after walking through the door, following a forty-five-minute commute which I'd spent in a state of toxic rumination, was mouth off to Vidh about how bad my day had been, how they wouldn't listen to me and just didn't get it ... and on and on and on. I'd lie in bed all night sighing and stewing, then go back into work the next day feeling worse than ever. Vidh suggested I leave, but we had bills to pay and a mortgage to cover, so I felt I couldn't.
这让我非常沮丧。我发现每天回家时都精神紧绷、压力山大。四十五分钟的通勤路上，我不停地、痛苦地反复思考，刚进门，第一件事就是向Vidh抱怨今天有多糟——他们不听、根本不理解我……如此重复，没完没了。晚上躺在床上，我叹气、闷闷不乐，一整夜都在生闷气。次日回到工作岗位时，相比前一天，心情就更糟了。Vidh建议我辞职，但面对账单和房贷的压力，我无路可退。
What else could I do? The only thing I could think of were some psychological studies I knew about that indicated people are happier when they're working in the service of others. So, I started going for a walk during my lunch break and thinking back over the morning, focusing on all the good I'd done. I reminded myself that my purpose was service. I wasn't there for myself, or my new bosses, but to relieve the pain and suffering of the people in my community. This reframing of my situation was an incredible tonic and left me feeling refreshed and energized.
我还能怎么办？唯一能想起的，是那些心理学研究，它们指出，当为他人服务时，会更幸福。于是，我开始在午休时散步，回顾上午的种种，专注于自己做过的好事。我提醒自己，我的使命就是服务——我并不是为了自己，也不是为了我的新老板，而是为了减轻我所在社区里人们的痛苦与苦难。这种认知重构，简直像一剂提神良药，让我焕然一新、充满活力。
There's plenty of fantastic evidence that shows we can gain huge benefits from altering the way we view our daily stresses. One 2012 study found that if we change the way we think about a stressful event we can improve our physical health and also the way our brain reacts to Micro Stress Doses (MSDs). Compared to the group who didn't, the participants in this study who reframed their MSDs had lower blood pressure, higher attention levels and even improved the efficiency of their heart muscle. When we reframe a stressful experience, not only does it feel good but we benefit from powerful physiological changes in our body. We've helped mitigate the damage that MSDs can do simply by looking at the problem in a different way.
大量确凿证据表明，调整对日常应激的认知，就可获益巨大。2012年的一项研究发现，对应激事件，如果改变思维方式，不仅能改善身体健康，还能改善大脑对微应激剂量（Micro Stress Doses，MSDs）的反应方式。相比对照组，那些认知重构MSDs的受试者血压更低、注意力更集中，甚至心肌的工作效率也有所提高。这种重构应激经历，不仅感觉更好，还能带来显著的生理变化，让身体获益。仅通过视角转换，我们就能有效减轻MSDs带来的伤害。
It's important, when you're reframing, to try to focus your attention not inwardly, on yourself, but on the wider world. When you're in a stressful place, try looking at the bigger picture. Visualize yourself shooting up into the sky and seeing yourself as just another ant-like speck moving along the pavement. You're just a small part of a big world, and you're there to do some good. For example, if you're a nurse, and overworked and underpaid, try to reframe 'I'm being exploited by the system' to 'I've got the opportunity to care for all these people and help them get better."
认知重构时，很重要的一点是，是把注意力从自我转向更广阔的世界。身处压力之中时，不妨尝试跳脱出来，纵览全局，想象自己腾空而起，俯瞰地面，看见自己不过是人行道上蚂蚁般移动的微小点。你只是这个浩瀚世界里的微小存在，而你的意义，就是做好事。比如，你是名工作繁重、薪水微薄的护士，可以试着把“我被体制剥削”的念头重构为“我有机会去照顾这些人，帮助他们恢复健康”。
If you're struggling with this, ask yourself the 'three why's' of your job or primary role: Why does it matter? Why does it matter? Why does it matter? Each time you ask that question, go wider with your focus, until you reach the ultimate why. If you're a truck driver, you might answer the three why's this way: Why does it matter that I get this shipment to the supermarket on time? Because I have perishable food in the back that has to be on the shelves. Why does it matter? Because customers are relying on it being there. Why does it matter? Because they're mothers and fathers who want to feed their children, and harassed men and women who want to get home after a long day and relax over a nice meal. In just three steps, the truck driver has radically reframed his situation, transforming himself from being bored and stressed in the slow lane of the M20 into a heroic figure whose efforts will make a real difference to the lives of countless good people.
如果你感到认知重构是困难的，不妨用“三重追问法”审视自己的工作核心，追问三次“为什么这很重要”？每问一次，就进一步放宽视角，直到抵达那个终极的为什么。比如，一名每天送货到超市的卡车司机，可能这样回答：为什么准时送货很重要？因为车上有易腐食品，必须及时上架。为什么及时上架很重要？因为顾客需要从货架上买到这些商品维持日常生活。为什么及时买到货很重要？因为那些顾客中，有的是要养育孩子的父母，有的是劳累终日、只想回家和家人一起吃顿好饭、放松一下的疲惫之人。仅用三步，这位司机就彻底重构了自己的处境——从在M20公路慢车道上无聊又焦虑的普通人，蜕变为一个能切实改善无数善良人生活的“英雄”。（这段译文针对原文内容，做了重大调整）
THE IMPORTANCE OF REFRAMING
When you're in the middle of an MSD swarm, your emotional brain becomes dominant and your rational brain is sidelined so you're unable to look at things logically. Without a proper, practised strategy, you're likely to spiral quickly into a whirlpool of irrational negativity. If you don't actively try to reframe the experience, you'll often find that your stress levels increase during the day as your emotional brain continues ruminating on what's happened to you and keeps finding 'evidence' that your life is a mess, that you're a victim, and that the world is unsafe and unfair. Ruminating is when you tend to dwell on situations that you find distressing or upsetting, or when you replay a problem over and over again in your mind. In the short term, it may feel as though this is helping; in the long term, it will be damaging. You will be training your emotional brain to become more powerful, which in turn makes it more likely that you will spend time ruminating in the future, and so more likely that you will become anxious.
认知重构的重要性
当你身处（MSD）的密集爆发时，情绪脑占上风，理性脑则被抑制，于是你无法再理性地看待问题。若缺乏一套恰当且经过训练的策略，个体极易迅速陷入非理性负面思维的恶性循环。如果不主动重构认知，你会发现，随着一天的进行，压力感会不断累积，因为情绪脑会持续“反刍”发生的事，并不断寻找所谓的“证据”来证明你的生活一团糟、你是个受害者、这个世界既不安全也不公平。反刍，即反复琢磨痛苦情境，或在脑海中循环播放负面事件。短期内，这似乎像是在帮你处理问题，但长远看，却会造成伤害。无形中，你在不断强化情绪脑，进而更容易反刍，最终更易焦虑。
如果你在认知重构一天的经历时感到困难，可以三重追问法问自己关于工作或主要职责的“为什么这很重要？”
