Chaptrer 6
What the Hell: How Feeling Bad Leads to Giving In
“那又如何”：情緒低落為何會使人屈從于誘惑
● WHY STRESS MAKES US WANT ? 為什么壓力會勾起欲望
● IF YOU EAT THIS COOKIE, THE TERRORISTS WIN ?如果你吃了這塊餅干，恐怖分子就贏了
● THE WHAT - THE - HELL EFFECT: WHY GUILT DOESN’T WORK ?“那又如何”效應(yīng)：為什么罪惡感不起作用
?? words and phrases
（1）feel down? 感到沮喪；情緒消沉
? ? ? ? feel cast down ?感到低沉
? ? ? ? feel let down 感到有些失落
仿句：You can go turn on your favorite song and song when you fell down.
（2）instinct
n. 本能，直覺；天性
adj. 充滿著的
by instinct? 出于本能
instinct for? 有…的天分；生來就
on instinct ?本能，憑直覺
be instinct with life and beauty ?充滿生命和美
仿句：It's a instinct ?for mother to protect her kids.
（3）grapple ? ['gr?pl]
vi. 抓??；格斗；抓斗機(jī)
vt. 抓?。慌c…格斗
n. 抓??；格斗
過去式 grappled，過去分詞 grappled，現(xiàn)在分詞 grappling
grapple with sth? 盡力解決，設(shè)法理解〔難題〕
仿句：We must grapple with the problem ?despite challenging.
（4）procrastination
n. 耽擱，拖延；拖延癥
同義詞：n. delay，tarriance ??耽擱，拖延 ?
Procrastination is the thief of time. 拖延就是浪費(fèi)時(shí)間。
仿寫：When we finish a task, we should learn how to control procrastination.
（5）
more often ? 經(jīng)常
run into ? 遭遇，陷入；撞上，撞到；偶然遇見
cling to 堅(jiān)持；依靠；依附；緊握不放
even as? 正如；正巧在…的時(shí)候
terror management ?恐懼管理
??Sentence
? （1）
The promise of reward—as we’ve seen-does not always mean that we will feel good. More often, the things we turn to for relief end up turning on us.
正如我們所知，獎(jiǎng)勵(lì)的承諾并不總意味著我們會感覺快樂。通常，我們緩解壓力的辦法會讓我們更有壓力。
As we explore the effects of stress, anxiety, and guilt on self-control, we’ll see that feeling bad leads to giving in, and often in surprising ways.
在研究壓力、焦慮、罪惡感對自控力的影響時(shí)，我們發(fā)現(xiàn)，情緒低落會使人屈服，而且經(jīng)常是以令人吃驚的方式屈服。
Why does stress lead to cravings? It’s part of the brain’s rescue mission.So whenever you are under stress, your brain is going to point you toward whatever it thinks will make you happy.When you’re under stress, any temptations you run into will be even more tempting.Stress points us in the wrong direction, away from our clear-headed wisdom and toward our least helpful instincts. That’s the power of the one-two punch of stress and dopamine。
為什么壓力會帶來欲望呢？這是大腦救援任務(wù)的一部分。當(dāng)你感到壓力時(shí)，你的大腦會指引你去做它認(rèn)為能帶給你快樂的事情。當(dāng)你面對壓力時(shí)，你面前的所有誘惑都更具有誘惑力。壓力把我們引向了錯(cuò)誤的方向，讓我們失去了理性，被本能支配了。這就是壓力和多巴胺強(qiáng)強(qiáng)聯(lián)手的力量。
（啟發(fā)：培養(yǎng)多元化的興趣愛好很有必要，當(dāng)我們要面臨高強(qiáng)度的壓力的時(shí)候，轉(zhuǎn)移注意力，用我們的興趣愛好去緩解壓力，而不是任由大腦自主選擇。這讓我想起了之前對我影響比較大的一個(gè)觀點(diǎn)，最好的休息方式不是睡覺，而是改換活動(dòng)內(nèi)容，使大腦的不同區(qū)域得到休息，讓你重燃生活的熱情！心理生理學(xué)家謝切諾夫做過一個(gè)實(shí)驗(yàn)，為了消除右手的疲勞，他采取兩種方式——一種是讓兩只手靜止休息，另一種是在右手靜止的同時(shí)又讓左手適當(dāng)活動(dòng)，然后在疲勞測量器上對右手的握力進(jìn)行測試。結(jié)果表明，在左手活動(dòng)的情況下，右手的疲勞消除得更快。這證明變換人的活動(dòng)內(nèi)容確實(shí)是積極的休息方式。）
? （2）
We don't just cling to guns and God when we re scared; many of us also cling to credit cards, cupcakes, and cigarettes. Studies show that being reminded of our mortality makes us more susceptible to all sorts of temptations, as we look for hope and security in the things that promise reward and relief.
當(dāng)我們感到恐懼時(shí)，我們不只依靠槍支和上帝。我們中的很多人還會依靠信用卡、蛋糕和香煙。研究發(fā)現(xiàn)，當(dāng)我們意識到自己不會永生時(shí)，我們會更容易屈服于各種誘惑，就像是在獎(jiǎng)勵(lì)和減壓的承諾里尋找希望和安全感一樣。
So even as a smokers brain encodes the words “WARNING: Cigarettes cause cancer” and grapples with awareness of his own mortality, another part of his brain starts screaming, “Don't worry , smoking a cigarette will make you feel better!”
所以，當(dāng)煙民看到煙盒上的警告時(shí)并不會想到戒煙，即使煙民的腦子里出現(xiàn)了一句話：“警告：吸煙會引發(fā)癌癥”，或是意識到自己在和死神抗?fàn)帲麄兇竽X的另一部分也會尖叫：“別擔(dān)心，抽根煙會讓你更快樂！”
Sometimes terror management leads us not into temptation, but procrastination.If there's something you’ve been putting off or keep “forgetting” to do, is it possible that you are trying to avoid facing your vulnerability?If so, just seeing the fear can help you make a rational.
有時(shí)候“恐懼管理”帶來的不是誘惑，而是拖延。如果你總想推遲或者總是“忘記”去做某些事情的話。這是不是因?yàn)槟銦o法面對自己的脆弱。如果是這樣的話，正視恐懼會幫你做出理性的選擇。
（啟發(fā)：關(guān)于恐懼理論，在生活中經(jīng)常接觸到，原來它還有一套科學(xué)理論。會經(jīng)常發(fā)現(xiàn)，當(dāng)我們覺得一件事情很棘手的時(shí)候，往往會產(chǎn)生拖延，而拖延又會帶來嚴(yán)重的焦慮，這種焦慮導(dǎo)致我們內(nèi)心更大的恐懼....這其實(shí)也是個(gè)惡性循環(huán)。有時(shí)，真正的恐懼并不在于一件事情本身的恐懼程度，而在于我們反復(fù)咀嚼，反復(fù)在大腦演示出來的恐懼感，所以，想象出來的恐懼往往比恐懼本身更恐懼。無論我們有什么恐懼，面對它，無論一件事情有多難，踏出第一步，后面就簡單了。）
? （3）
Welcome to one of the biggest threats to willpower worldwide: the “what-the-hell effect.” The what-the-hell effect describes a cycle of indulgence, regret, and greater indulgence.Any setback can create the same downward spiral.
歡迎關(guān)注世界范圍內(nèi)意志力的最大威脅之一：“那又如何”效應(yīng)。這種效應(yīng)描述了從放縱、后悔到更嚴(yán)重的放縱的惡性循環(huán)。任何挫折都會引起這種惡性循環(huán)。
If you think that the key to greater willpower is being harder on yourself, you are not alone. But you are wrong. Study after study shows that self-criticism is consistently associated with less motivation and worse self-control. It is also one of the single biggest predictors of depression, which drains both “I will” power and “I want” power. In contrast, self-compassion-being supportive and kind to yourself, especially in the face of stress and failure-is associated with more motivation and better self-control.
如果你認(rèn)為提升意志力的關(guān)鍵就是對自己狠一點(diǎn)，那么，這么想的不止你一個(gè)。但是，你錯(cuò)了，眾多研究顯示，自我批評會降低積極性和自控力，而且也是最容易導(dǎo)致抑郁的因素。它不僅耗盡了“我要做”的力量，還耗盡了“我想要”的力量。相反，自我同情則會提升積極性和自控力，比如，在壓力和挫折面前支持自己，對自己好一些。
（啟發(fā)：一定程度上，這顛覆了很多傳統(tǒng)觀念。我們習(xí)以為常的認(rèn)為自我批評是在失敗時(shí)比較好的反省方式，而自我原諒就是找借口。其實(shí)，大腦的深層動(dòng)機(jī)有時(shí)候就是一種本能，這種本能有時(shí)候我們幾乎感覺不到，所以我們也無法感受到自我批評后大腦的各種應(yīng)對方式。當(dāng)然，反省是很重要的，但是過于嚴(yán)苛的自我批評確實(shí)很讓人情緒低落，自我否認(rèn)，失去動(dòng)力。當(dāng)我們面臨失敗的時(shí)候抱抱自己，請和自己和解。既然成功沒有所謂的標(biāo)準(zhǔn)，那么失敗也是一樣，你所謂的失敗也是你自己下的定義，當(dāng)你如此定義的時(shí)候，便沒有失敗了。）
??Summary
Pressure will appear anytime and anywhere. It's an important lesson how to face pressure.We need to develop a variety of interests to cope with stress.Everybody makes mistakes and experiences setbacks.How we handle these setbacks matters more than the fact that they happened.We should always pay attention to how we feel.Hug yourself when we fail, not criticism.
Life is so wonderful !
