2025考研英语同源外刊:让你更快乐的几个小方法
Experts say that getting enough sleep is one of the most important things we can do for our mental health. If you’re having trouble falling or staying asleep, studies have found that cognitive behavioral therapy for insomnia, or C.B.T.-I., is as effective as using sleep medications in the short term — and more effective in the long term. C.B.T.-I. helps people address anxieties about sleep and find ways to relax. To find a provider, try the Society of Behavioral Sleep Medicine directory.
专家表示，充足的睡眠是保证心理健康的要务之一。如果你难以入睡或睡眠质量不高，研究发现，失眠认知行为疗法可以起到和服用睡眠药物一样的短期效果，长期效果则更佳。CBT-I帮助人们解决对睡眠的焦虑，并找到放松的方法。如果你需要寻找相关服务，请参考行为睡眠医学协会的名录。
词汇
1.insomnia 英/ ɪnˈsɒmniə /美/ ɪnˈsɑːmniə / n.失眠（症）
2.provider 英/ prəˈvaɪdə(r) /美/ prəˈvaɪdər / n.供应者；养家者
It’s normal to feel anxious from time to time. In fact, having some anxiety can actually be useful. Experts say an internal alarm system can improve our performance, help us recognize danger and even encourage us to be more conscientious. So we asked Dr. Petros Levounis, the president of the American Psychiatric Association: How much anxiety is too much? “If you start to notice that worry and fear are there constantly, that is a signal that you need some help,” he said. Other signs to look out for include restlessness, a sense of fear or doom, increased heart rate, sweating, trembling and trouble concentrating.
偶尔感到焦虑是正常的现象。事实上，有些焦虑甚至是有益的。专家表示，内部警报系统可以我们的表现，帮助我们发现危险，甚至鼓励我们更加认真。因此，我们问美国精神病学会主席彼得罗斯·莱沃尼斯博士，焦虑到什么程度就算过度了？他说：“如果你开始注意到担心和恐惧持续存在，那这就是一个信号，说明你需要一些帮助了。”其他需要注意的迹象包括坐立不安、恐惧悲观、心率加快、出汗、颤抖和注意力不集中。
词汇
1.from time to time 时不时地；有时候
2.conscientious 英/ ˌkɒnʃiˈenʃəs /美/ ˌkɑːnʃiˈenʃəs / adj.认真的，勤勤恳恳的；凭良心的，与良心有关的
3.look out 小心，当心
4.restlessness 英/ ˈrestləsnəs /美/ ˈrestləsnəs / n.坐立不安；不安定
If you have a tendency to ruminate, there are a few simple ways to curb the habit. The first is to distract yourself: Research shows that diversions can help get your mind off whatever is stressing you out. Try playing a word game or listening to music, paying close attention to the lyrics. Other times, it’s better not to fight the urge — but that doesn’t mean you should let your thoughts spiral out of control. Set a timer for 10 to 30 minutes of dedicated rumination time, and give yourself permission to mentally mull things over. When the timer goes off, it’s time to move on.
如果你总是想太多，这里有一些简单的方法来帮你控制这个习惯。首先是分散自己的注意力：研究表明，转移注意力可以帮助你摆脱所有让你感到压力的事情。试着玩字谜游戏或听音乐，留意歌曲里的歌词。另外一些时候，最好不要压制这种冲动——但这并不意味着你应该让你陷在里面。设定计时器，给自己10到30分钟的专用时间用于乱想，允许自己在心里爱怎么想就怎么想。时间一到，就立刻放下。
词汇
1.ruminate 英/ ˈruːmɪneɪt /美/ ˈruːmɪneɪt / vt.反刍；沉思；反复思考 vi.沉思，反刍
2.curb 英/ kɜːb /美/ kɜːrb / v.控制，抑制；勒住（马） n.控制，抑制；<美>路缘，马路牙子；（马的跗关节后部因扭伤韧带引起的）硬瘤
3.diversion 英/ daɪˈvɜːʃ(ə)n /美/ daɪˈvɜːrʒ(ə)n / n.转向，转移；绕行路，支路；转移注意力的事物，分心的事物；消遣，娱乐
4.get your mind off 让你忘记，不再想着某事或某人
5.spiral out 螺旋式扩散
6.mull over 深思熟虑
When you’re struggling with your mental health, basic tasks like washing dishes or doing laundry can feel impossible. But living amid mess can make you feel even worse. KC Davis, a licensed professional counselor and author of the book “How to Keep House While Drowning,” advises focusing on function over aesthetics — your home doesn’t have to be perfect, but it should be livable. An efficient way to keep things from getting out of hand is to practice what she calls “five things tidying.” Tackle the five main categories of clutter — trash, dishes, laundry, things with a place and things without a place — one at a time to help cleaning feel more manageable.
当你在与心理健康作斗争时，像洗碗或洗衣服这样的基本任务可能会让人感觉不做也罢。但生活在混乱之中会让你感觉更糟。KC·戴维斯是一位有执照的专业咨询师，也是《溺水时如何打理房子》一书的作者，他建议把重点放在功能上，而不是看起来是不是漂亮——你的家不一定要完美，但它应该是适合居住的。防止事情失控的有效方法是练习她所说的“五件事整理”。处理五类主要的家务事——垃圾、碗碟、洗衣、有地方放的东西和没地方放的东西——一次处理一种，让清洁变得更容易管理。
词汇
1.counselor 英/ ˈkaʊnsələ(r) /美/ ˈkaʊnsələr / n.顾问，咨询师；律师，法律顾问；（使馆的）参赞，参事；（夏令营的）辅导员（counsellor 的美式拼写）
2.aesthetic 英/ iːsˈθetɪk /美/ esˈθetɪk / adj.审美的，美学的；美的，艺术的 n.美感，审美观；美（aesthetics）；美术理论
3.get out of hand 失去控制
4.clutter 英/ ˈklʌtə(r) /美/ ˈklʌtər / n.杂乱的东西；杂乱 v.乱堆，塞满；使（脑子里）塞满（乱七八糟的事）
Gratitude is a positive emotion that can arise when you acknowledge that you have goodness in your life and that other people — or higher powers, if you believe in them — have helped you achieve that goodness. To really reap the benefits of gratitude, experts say, it’s important to express it whenever possible. That might include writing letters of thanks or listing the positive things in your life in a journal. Giving thanks to friends, romantic partners and even co-workers can also offer a relationship boost.
翻译划线句，长按文末小程序码打卡，答案下期公布~专家说，要想真正从感恩中获益，重要的是要尽可能地表达出来。这可能包括写感谢信或在日记中列出你生活中积极的事情。向朋友、恋人甚至同事表示感谢也能增进感情。
词汇
1.reap 英/ riːp /美/ riːp / v.获得，收获；收割（庄稼等）
2.boost 英/ buːst /美/ buːst / v.使增长，推动；<美，非正式>偷窃；宣扬，推广 n.推动，促进；广告，宣扬
写作句总结原句：
The cognitive behavioral therapy for insomnia, or C.B.T.-I., helps people address anxieties about sleep and find ways to relax.
结构：The [noun phrase], or [abbreviation/acronym], helps people [verb phrase] [noun phrase] and [verb phrase].
例句：The artificial intelligence, or A.I., helps businesses automate processes and improve efficiency.
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