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  1. 2H AGO

    第2591期:Scientists Discover Stonehenge-like Circle in Denmark

    Danish researchers have announced the discovery of a collection of wooden pieces placed in a circle that are believed to date back thousands of years ago. 丹麦的研究人员宣布发现了一堆圆圈集合的木材，据信可以追溯到数千年前。 The team says the wood pieces and some other objects were found during building work in the northwestern Danish town of Aars. The discovery led the researchers to suggest the people who placed the wooden pieces might have been linked to a group who built Britain’s famous Stonehenge stone structure. 团队说，在丹麦西北城镇AARS的建筑工程中发现了木块和其他一些物体。 这一发现导致研究人员建议将木制碎片放置的人们可能与建立英国著名的巨石石结构的团体有关。 A total of 45 ancient wood pieces were discovered underground last week during building, or construction, work. The pieces formed a circle about 30 meters across. 上周在建筑物或施工工作期间，总共发现了45块古老的木材。 这些碎片形成了一个约30米的圆圈。 In an email to the French news agency AFP, Sidsel Wahlin of the town’s Vesthimmerlands museum described the discovery as “a once in a lifetime find.” 在给法国新闻社法新社的电子邮件中，该镇的Vesthimmerlands博物馆的Sidsel Wahlin描述了这一发现是“一生的发现”。 The circle "points to a strong connection with the British henge world," she added. 她补充说，圈子“指向与英国亨格世界有着密切的联系”。 The British Museum says on its website the first stones placed at Stonehenge, in southern England, are believed to have started arriving there around 3000 BC. 大英博物馆说，在其网站上，据信在英格兰南部的巨石阵放置的第一批石头已经开始到达公元前3000年左右。 The Danish researchers said they were also looking to see whether an inner circle might also exist where the wooden pieces were found. Wahlin noted that in the past, other wood circles had been found on the Danish island of Bornholm in the Baltic Sea. 丹麦的研究人员说，他们还希望查看发现木质碎片的地方是否也可能存在。 瓦林指出，过去，在波罗的海的丹麦岛上发现了其他木圈。 But Wahlin said the circle in Aars was "the first one of this larger type that we can properly investigate.” 但是瓦林说，AARS中的圆圈是“我们可以正确调查的较大类型中的第一个。” Archeologists working at the building site also found an ancient settlement that included a leader’s grave and a bronze sword. 在建筑工地工作的考古学家还发现了一个古老的定居点，其中包括领导者的坟墓和铜剑。 Wahlin said her team was still carrying out detailed work in the area in an effort to estimate the age and purpose of the materials. 沃林说，她的团队仍在该地区进行详细的工作，以估算材料的年龄和目的。 In particular, the archeologists are now searching for religious-connected materials known as "ritual deposits." These might include flint arrow heads and small knives or daggers. 特别是，考古学家现在正在寻找称为“仪式矿床”的宗教材料。 这些可能包括火石箭头，小刀或匕首。 Wahlin said the researchers will continue looking for links between the Aars site and other groups, such as those who built Stonehenge. She added the influence of other groups had already been found in some objects and graves found in Denmark. 沃林说，研究人员将继续寻找AARS网站与其他团体（例如建造巨石阵的人）之间的联系。 她补充说，在丹麦发现的一些物体和坟墓中已经发现了其他群体的影响。

    3 min

  2. 1D AGO

    第2590期:How to Reduce Risks of Bad Air Quality(2)

    A recent study by the U.N. children’s agency UNICEF found that more than 500 million children in East Asia and Pacific countries breathe unhealthy air. The pollution is linked to the deaths of 100 children under age 5 every day. June Kunugi, UNICEF’s Regional Director for East Asia, said the polluted air limits growth, harms lungs and affects thinking abilities. 联合国儿童机构联合国儿童基金会最近的一项研究发现，东亚和太平洋国家有超过5亿儿童呼吸不健康的空气。 污染与每天5岁以下100名儿童的死亡有关。 联合国儿童基金会东亚地区主任六月库吉（June Kunugi）表示，污染的空气限制增长，伤害肺部并影响思维能力。 “Every breath matters, but for too many children every breath can bring harm,” she said. 她说：“每一次呼吸都很重要，但是对于太多的孩子来说，每个呼吸都会造成伤害。” Over 6,000 cities in 117 countries now record and follow air quality levels. Many mobile apps include air quality information as well. But it can be difficult to know how bad the air is by looking at these numbers. 现在，117个国家 /地区有6,000多个城市记录并遵循空气质量水平。 许多移动应用程序还包括空气质量信息。 但是，通过查看这些数字，很难知道空气有多糟。 To help people better understand air quality levels, many countries have established an air quality index, or AQI. Larger numbers on this index mean worse air. 为了帮助人们更好地了解空气质量水平，许多国家已经建立了空气质量指数或AQI。 该指数上的数量较大，意味着空气较差。 Different countries have different air quality standards. For example, India’s daily PM 2.5 limit is more than 1.5 times higher than in Thailand and 4 times higher than WHO standards. 不同国家的空气质量标准不同。 例如，印度的每日PM 2.5限制比泰国高1.5倍，比WHON标准高4倍。 For individuals, experts say the goal should be to limit exposure when air quality is bad, by staying indoors or wearing a mask. This is not always possible, though. Danny Djarum is with the World Resources Institute. He told the AP there are many people who live or work outside and “can’t really afford” to stay indoors. 对于个人而言，专家说，目标应该是在空气质量不好，呆在室内或戴口罩时限制曝光。 但是，这并不总是可能。 丹尼·贾鲁姆（Danny Djarum）与世界资源研究所（World Resources Institute）在一起。 他告诉美联社，有很多人在外面生活或工作，并且“真的负担不起”留在室内。 People also need to watch indoor air pollution that can be caused by common household activities like cooking or burning incense. 人们还需要观看室内空气污染，这可能是由烹饪或燃烧香（例如烹饪或燃烧香）引起的。 While air purifiers can help reduce indoor air pollution, experts say they do have limitations. The devices work by pulling air from a room and then pushing it through a filter that traps pollutants. The filtered air is then sent back into the room. 虽然空气净化器可以帮助减少室内空气污染，但专家说它们确实有局限性。 设备通过从房间拉出空气，然后通过捕获污染物的过滤器将其推送出来。 然后将过滤的空气发送回房间。 Air purifiers work best when used in small spaces and when people are nearby. This is because they can only clean a certain amount of air, said Rajasekhar Balasubramanian of the National University of Singapore. He added, “If we have a tiny air purifier in a large room, it won’t be effective.” 空气净化器在小空间和附近的人们时使用最佳。 新加坡国立大学的Rajasekhar Balasubramanian说，这是因为他们只能清理一定数量的空气。 他补充说：“如果我们在一个大房间里有一个很小的空气净化器，那将不会有效。”

    4 min

  3. 2D AGO

    第2589期:How to Reduce Risks of Bad Air Quality(1)

    Air quality differs from place to place and day to day. But about 99 percent of the world’s population breathes air at some point that does not meet pollution guidelines set by the World Health Organization (WHO). 空气质量每天都有不同的位置。 但是，在某个时候，大约99％的人口呼吸着空气不符合世界卫生组织（WHO）制定的污染指南。 Different forms of air pollution kill about 7 million people each year, the U.N. health agency estimates. But health experts say there are some actions individuals can take to protect themselves, even in the world’s most polluted cities. 联合国卫生局估计，每年不同形式的空气污染杀死约700万人。 但是健康专家说，即使在世界上最污染的城市中，个人也可以采取一些行动来保护自己。 The first step is to start with the understanding that air is not only polluted when it looks smoky or smoggy, said Tanushree Ganguly. She is an air quality expert with the Energy Policy Institute of Chicago’s India program. Tanushree Ganguly说，第一步是从了解空气时不仅在看起来烟熏或烟雾时受到污染的第一步。 她是芝加哥印度能源政策研究所的空中质量专家。 “Blue skies can’t guarantee you clean air,” Ganguly told The Associated Press. “蓝天不能保证您清洁空气，”甘加利对美联社说。 Air pollutants often come from people burning things. Examples include fuels as well as clearing operations involving crops or trees. Pollutants can also be released from wildfires. 空气污染物通常来自燃烧东西的人。 例子包括燃料以及涉及农作物或树木的清理操作。 污染物也可以从野火中释放出来。 Among the most dangerous particles we can breathe in are called particulate matter. The smallest of these are known as PM 2.5. This is because they are less than 2.5 microns in diameter. These particles can travel deep inside human lungs and are mostly created by burning fuels. Larger particles, known as PM 10, are linked to agriculture, roadways, mining or wind-blown dust. 在我们可以呼吸的最危险的颗粒中，称为颗粒物。 其中最小的被称为PM 2.5。 这是因为它们的直径小于2.5微米。 这些颗粒可以在人类肺部深处传播，并且主要是由燃烧燃料产生的。 较大的颗粒（称为PM 10）与农业，道路，采矿或风吹灰尘有关。 Other dangerous pollutants include gases like nitrogen dioxide or sulfur dioxide, which are also produced from burning fuels. This information comes from Anumita Roychowdhury, an air pollution expert at the Center for Science and Environment in New Delhi. 其他危险污染物包括诸如二氧化氮或二氧化硫等气体，这些气体也是由燃烧燃料产生的。 该信息来自新德里科学与环境中心的空气污染专家Anumita Roychowdhury。 The American-based Health Effects Institute says air pollution is the second-largest risk factor for early death worldwide, behind high blood pressure. 美国的健康影响研究所表示，空气污染是全球早期死亡的第二大危险因素，仅次于高血压。 Short-term exposure can cause asthma attacks and increase the risk of heart attacks and stroke, especially in older people and those with existing medical problems. Long-term exposure can cause serious heart and lung problems that can lead to death. 短期暴露会引起哮喘发作，并增加心脏病发作和中风的风险，尤其是在老年人和现有医疗问题的人中。 长期暴露会导致严重的心脏和肺部问题，导致死亡。

    3 min

  4. 3D AGO

    第2588期:Traveling by Plane

    Steph: You listed travel as one of your passions. 斯蒂芬：您将旅行列为您的激情之一。 Tony: Yeah. But actually my passion is airport to airport, what happens between airports. 托尼：是的。 但是实际上，我的热情是机场，机场之间发生了什么。 Steph: So you like the flying then, the journey? 斯蒂芬：所以你喜欢飞行，旅程吗？ Tony: Absolutely. 托尼：绝对。 Steph: What about that do you like? 斯蒂芬：你喜欢那呢？ Tony: I love airplanes. Do I love airports? Not really. When I go to an airport I go to the window to look at the airplanes. Since the tender age of five I've always had this passion for airplanes, and my dream was to become an airline pilot. 托尼：我喜欢飞机。 我爱机场吗？ 并不真地。 当我去机场时，我去窗户看飞机。 自从五岁的时候，我一直对飞机充满热情，我的梦想是成为航空公司飞行员。 Steph: Okay. Have you ever flown an airplane? 斯蒂芬：好的。 你曾经驾驶过飞机吗？ Tony: Have I ever flown in an airplane? 托尼：我曾经乘飞机飞行吗？ Steph: Not in an airplane. Have you ever flown an airplane? 斯蒂芬：不在飞机上。 你曾经驾驶过飞机吗？ Tony: I've never flown an airplane. I've been in the flight deck of a number of aircraft, but I've never flown one. 托尼：我从来没有飞过飞机。 我去过许多飞机的飞行甲板，但我从来没有飞过一架飞机。 Steph: Okay. So walk us through a trip with Tony. What's going through your mind along the journey from airport to airport? 斯蒂芬：好的。 因此，带我们和托尼一起旅行。 从机场到机场的旅程中，您的想法会发生什么？ Tony: Well, just like the other souls on board, I go on, I sit, I buckle my seatbelt. I obey the commands from the cabin crew. I hear the pilots talking over the Intercom. But I take it another step further. I actually listen to the details of what the pilots are saying. I'm thinking about what's the weather going to be like, what's the weather on the ground, what's the surface winds on the runway? All these things that regular passengers don't think about when they're sitting in the seat and they're just like. 托尼：好吧，就像船上的其他灵魂一样，我继续，我坐着，我系好安全带。 我遵守机舱工作人员的命令。 我听到飞行员在对讲机上说话。 但是我再进一步。 实际上，我听取了飞行员在说什么的细节。 我在想天气如何，地面上的天气是什么，跑道上的表面却发生了什么？ 当他们坐在座位上时，普通乘客的所有这些事情都不会考虑。 Steph: Yeah. I certainly don't think about that, no. I am probably just relaxing, and maybe once in a while looking out the window, if I'm privileged enough to get a window seat. And just seeing how pretty it is. 斯蒂芬：是的。 我当然不会考虑，不。 我可能只是在放松，如果我有足够的特权靠窗座位，也许有时会偶尔看着窗外。 只是看到它有多漂亮。 Tony: And if you're looking out, and you say you have a seat just over the wing, you're looking out and you're like, oh, there's the wing. It looks nice, long, okay. 托尼：如果您看着，并且说您在机翼上有一个座位，那么您就会看着，就像，哦，有机翼。 看起来不错，漫长，还好。 Steph: I don't even think that much at any rate. 斯蒂芬：无论如何，我什至不太认为。 Tony: Yeah. Yeah. But to me, I'm looking at the wing and I'm like, that's the forward slats, those are the landing flaps, that's the spoiler. Oh, look at the winglet at the end. Yeah. 托尼：是的。 是的。 但是对我来说，我看着机翼，我想，那是前板，那是着陆襟翼，那就是扰流板。 哦，看看末端的小翼。 是的。 Steph: Okay. No, I'm definitely not thinking that at all. So you actually don't care about the cities that you're traveling to, and seeing new places? 斯蒂芬：好的。 不，我绝对不会这么认为。 因此，您实际上不在乎您前往的城市，看到新地方吗？ Tony: No, no, no. Don't get me wrong. I actually do. I've had the fortune of visiting some really amazing places, like Glasgow, Scotland, which I do love. Meeting the people, meeting different people actually is something I look forward to. And the architecture and all the fun stuff, like art, artworks and crafts and all that stuff that when you travel you always try to secure before you return home. But yeah, I do, I do like the experiences outside of aviation when it comes to traveling. But for me, you may think it's weird, but it's still aviation for me. That's the top. That's definitely at the top of the list for me. When it comes to flight there are five critical phases. You have takeoff, climb out, cruise, descent and landing. Even at the end of a flight, coming to the end just before landing, the pilots are trying their best to keep the nose of the airplane training down the center line of the runway. After landing, when we're deplaning, I would often stop at the flight deck door and I'll be like, "What happened there just before touchdown?" And the pilots would laugh and be like, "Oh, just a little gust. Nothing really. But we're on the ground, we're safe." 托尼：不，不，不。 不要误会我的意思。 我实际上做。 我有幸参观了一些我喜欢的苏格兰格拉斯哥，例如苏格兰的格拉斯哥。 我期待着认识人，实际上与不同的人见面。 以及建筑和所有有趣的东西，例如艺术，艺术品和手工艺品以及所有旅行时的所有东西，您总是会在返回家园之前尝试确保固定。 但是，是的，我确实喜欢旅行时的航空公司以外的经历。 但是对我来说，您可能认为这很奇怪，但这对我来说仍然是航空。 那是顶部。 这绝对是我的榜首。 在飞行方面，有五个关键阶段。 您已经起飞，爬出来，巡游，下降和着陆。 即使在飞行结束时，在着陆之前到达末端，飞行员也在尽力将飞机的鼻子保持在跑道的中心线下。 着陆后，当我们脱机时，我经常会在飞行甲板门上停下来，我会说：“触地得分之前发生了什么？” 飞行员会笑着说：“哦，只是一点点狂风。没什么。但是我们在地面上，我们很安全。” Steph: Oh my gosh. So basically you're grading the pilot as you are taking a trip somewhere. 斯蒂芬：哦，天哪。 因此，基本上，当您在某个地方旅行时，您正在对飞行员进行评分。 Tony: Weird. It's so weird, right? Steph: Absolutely. Absolutely weird. 斯蒂芬：绝对。 绝对很奇怪。 Tony: That's what aviation buffs do. 托尼：这就是航空迷的作用。 Steph: Crazy. Crazy. 斯蒂芬：疯狂。 疯狂的。

    5 min

  5. 4D AGO

    第2587期:Flexibility: the overlooked fitness essential

    Physical fitness is all about cardio exercises and weightlifting… right? If you've ever finished a run and then jumped straight into the rest of your day without stretching, only to wake up the next day feeling stiff and with aching muscles, then listen up. Flexibility plays a big role in our lives – even bending down to pick something up off the floor requires flexibility – but it's often ignored and neglected. So, why and how should we stretch? 身体健康是关于有氧运动和举重的全部……对吗？ 如果您曾经完成跑步，然后直接跳入剩下的一天而不会伸展，只是醒来第二天会感到僵硬，肌肉酸痛，然后聆听。 灵活性在我们的生活中起着很大的作用 - 即使弯腰从地板上捡起东西也需要灵活性 - 但通常被忽略和忽视。 那么，为什么以及如何伸展？ When athletes stretch, it's not just for show, they do it to prevent injury. A review of research called 'Effects of Stretching on Injury Risk Reduction and Balance' highlighted that stretching not only reduces injury risk by improving the flexibility of the muscles, it also improves balance, which reduces the risk of falls and those associated injuries. Stretching can also help maintain good posture by keeping our muscles long and loose, which is especially important if you spend hours hunched over a desk. In the modern world, many of us spend a large proportion of our days sitting, which can lead to chronic pain, particularly in the neck and shoulders. Stretching can alleviate this tension and boost blood circulation. 当运动员伸展运动时，这不仅是为了表演，还可以防止受伤。 对称为“拉伸对降低伤害风险和平衡影响的影响”的研究的综述强调，不仅可以通过提高肌肉的灵活性来降低伤害风险，还可以改善平衡，从而降低了跌倒和相关伤害的风险。 伸展运动还可以通过使我们的肌肉长而松动，从而有助于保持良好的姿势，如果您花费数小时弯腰在桌子上，这一点尤其重要。 在现代世界中，我们中的许多人都花了很大一部分时间坐着，这可能导致慢性疼痛，尤其是在脖子和肩膀上。 拉伸可以减轻这种张力并增加血液循环。 What's the best way to reap these benefits? While stretching advice varies, the ACSM's Health & Fitness Journal provides guidelines which include stretching the major muscle groups such as the hamstrings and quadriceps at least two or three times per week. A 2017 review of research, published in the Sports Med journal, suggests that dynamic stretches, where you stretch in slow, repeated movements, have greater benefits in a pre-exercise warm-up than static stretches, where you hold a pose. Stretching is better after a quick warm-up because the muscle is more pliable, reducing the risk of muscle strains. 获得这些好处的最佳方法是什么？ 尽管伸展建议有所不同，但ACSM的健康与健身杂志提供了指南，其中包括每周至少两次或三次伸展主要的肌肉群，例如腿筋和股四头肌。 2017年对《体育医学杂志》上发表的研究的评论表明，动态延伸（您以缓慢而重复的动作延伸）在运动前的热身中比静态伸展运动具有更大的好处。 快速热身后，伸展运动更好，因为肌肉更加柔韧，从而降低了肌肉菌株的风险。 Stretching isn't just for athletes and fitness lovers. "Stretching is also an accessible way to unwind and destress during or after a busy day," says Jessica Matthews, professor of kinesiology and author of 'Stretching to Stay Young'. So why not finish the day relaxing in a child's pose, a spinal twist or a happy baby? 伸展运动不仅适合运动员和健身爱好者。 运动机能学教授，'Stretaking tim nough''的作者杰西卡·马修斯（Jessica Matthews）说：“在繁忙的一天或之后，伸展运动也是一种让人的放松和破坏的方法。” 那么，为什么不完成一天的姿势，脊柱转折或快乐的婴儿放松呢？ 词汇表 stretching 伸展运动，拉伸stiff 僵硬的aching 酸痛的injury 受伤，伤病posture 身体姿态hunch over 弯腰驼背chronic pain 慢性疼痛tension 紧绷感blood circulation 血液循环reap the benefits 收获某事带来的好处hamstring 大腿后侧肌群，腘绳肌quadriceps 股四头肌dynamic stretches 动态拉伸static stretches 静态拉伸pliable 柔韧的，柔软的muscle strain 肌肉拉伤unwind 放松，松弛destress 缓解压力child's pose 儿童式（一种瑜伽姿势）spinal twist 扭脊式（一种瑜伽姿势）happy baby 快乐婴儿式（一种瑜伽姿势）

    2 min

  6. 5D AGO

    第2586期:The Westminster Kennel Club Dog Show

    At America’s 149th Westminster Kennel Club dog show, Monty the giant schnauzer won the top prize.  在美国第149 Westminster养犬俱乐部狗展上，巨型Schnauzer Monty赢得了最高奖项。  The lively schnauzer beat six other finalists in New York City to become the first of his breed to win Westminster’s “best in show.” The prize is the most important and respected in the U.S. dog show world.  活泼的Schnauzer击败了纽约市的其他六名决赛入围者，成为他的第一位赢得威斯敏斯特“最佳表演”的品种。 该奖项是美国狗展界最重要和受人尊敬的。 While Monty came close to winning Westminster the past two years, he fell short of the big prize. In December 2024, the dog won another big prize, the huge American Kennel Club championship.  在过去两年中，蒙蒂接近赢得威斯敏斯特，但他没有大奖。 2024年12月，这只狗获得了另一个大奖，即巨大的美国养犬俱乐部冠军。 But for dog show lovers, Westminster is considered the Super Bowl of all shows. This year the comparison is especially fitting. That is because the most respected U.S. dog competition opened on the same weekend as the Super Bowl -- the most important game in American professional football. This rare happening came after the dates of both competitions changed in recent years.  但是对于狗表演爱好者来说，威斯敏斯特被认为是所有表演的超级碗。 今年的比较特别合适。 那是因为最受尊敬的美国狗比赛与超级碗的同一个周末开幕 - 这是美国职业足球中最重要的比赛。 在近年来两次比赛的日期发生变化之后，这种罕见的事情发生了。 At Westminster, dogs first compete against other members of their breed. Then, the winner of each breed goes up against other dogs within different competition “groups.” Among the groups are sporting, working, toy, and herding. Group winners then compete in the final round.  在威斯敏斯特，狗首先与其品种的其他成员竞争。 然后，每个品种的获胜者都在不同竞争“群体”中与其他狗抗衡。 其中包括运动，工作，玩具和放牧。 然后，团体获胜者在最后一轮比赛中竞争。  The best in show winner gets an award – a large, shiny cup called a trophy – and a place in dog-world history. The top prize, however, does not include money.  表演中最好的获奖者获得了一个奖项 - 一个名为A Trophy的大型闪亮杯 - 在Dog-World History中的位置。 但是，最高奖项不包括钱。  In her report on the dog show, Learning English’s Caty Weaver explains that the Westminster show dates back to 1877. It centers on the traditional purebred judging that leads to the best in show prize. But over the last few years, the organization has added agility and obedience events open to mixed-breed dogs.  在她关于狗展的报告中，Learning English的Caty Weaver解释说，威斯敏斯特秀的历史可以追溯到1877年。它以传统的纯种判断为中心，这导致了最佳的表演奖。 但是在过去的几年中，该组织增加了敏捷性和服从事件，向混合狗开放。  In 2024, Sage, a miniature poodle, won best in show at the 148th Westminster Kennel Club dog show.  2024年，小型贵宾犬Sage在第148 Westminster Kennel Club Dog Show中赢得了最佳表演。 And in 2023, a petit basset griffon Vendéen, named Buddy Holly, won best in show at Westminster. The breed he represents is known for its rabbit-hunting abilities.  在2023年，一个名叫巴迪·霍莉（Buddy Holly）的小宝贝格里芬·旺德恩（GriffonVendéen）在威斯敏斯特（Westminster）赢得了最佳表现。 他所代表的品种以其兔子的能力而闻名。

    3 min

  7. 6D AGO

    第2585期:Saying ‘No’ at Work Can Be Good for Your Health(2)

    Every Monday at 2 p.m., he plans the task he is most likely to delay finishing. And to keep from becoming too busy, he even sets his daily activities, like walking his dog and eating lunch.  每个星期一下午2点，他计划任务最有可能推迟完成。 为了避免变得太忙，他甚至进行了日常活动，例如walking狗和吃午餐。 If workers have a hard time saying no, they can write down what to say beforehand. And it can also help to say it out loud.  如果工人很难说不，他们可以事先写下话。 而且这也可以大声说出来。  Cara Houser is a workplace engagement coach. She says workers do not always have to explain themselves when turning down a request. They can simply explain they are not available, thank the person for asking, and suggest when they might be available.  Cara Houser是一名工作场所的参与教练。 她说，在拒绝请求时，工人并不总是必须解释自己。 他们可以简单地解释它们不可用，感谢该人的询问，并建议他们何时可用。  Amber Krasinski grew up in a working-class environment where saying "no" to a manager could mean losing pay. As the founder of marketing company IvyHill Strategies, Krasinski worries that she will lose business if she turns down a project.  Amber Krasinski在一个工人阶级的环境中长大，对经理说“不”可能意味着失去薪水。 作为营销公司Ivyhill Strategies的创始人，Krasinski担心如果她拒绝了一个项目，她会失去业务。 So, she often says “not yet” when one more project is too much. “That phrase has helped me through a lot of situations,” she said.  因此，当另一个项目太多时，她经常说“还没有”。 她说：“这句话帮助我度过了很多情况。 ”When asked for help, workers may want to agree immediately. However, when faced with a new work request, it can be better to take time before answering. Use the time to consider such things as workload, energy level, and interest. 当被要求寻求帮助时，工人可能想立即达成共识。 但是，面对新的工作请求时，最好花时间回答。 利用时间来考虑工作量，能量水平和兴趣等事情。 Israa Nasir is a psychotherapist in New York. She suggests that workers pay attention to the activities and interactions that leave them feeling tired or stressed. Those kinds of events can be put on a “No List” to be dealt with later. 以赛亚纳西尔（Israa Nasir）是纽约的心理治疗师。 她建议工人关注活动和互动，使他们感到疲倦或感到压力。 这些事件可以列入以后要处理的“无列表”。 Experts say that just because mobile devices can keep people connected to work all the time, they do not have to interfere with a person’s non-working life. 专家说，仅仅因为移动设备可以使人们一直保持连接工作，因此他们不必干扰一个人的不工作生活。 For example, Nasir said she found herself checking email far too often on weekends. So, during weekends, she moved the Gmail app from her iPhone’s homepage to the second page. This extra step helped her avoid checking her email.  例如，纳西尔说，她发现自己在周末经常检查电子邮件。 因此，在周末，她将Gmail应用程序从iPhone的主页移到了第二页。 此额外的步骤帮助她避免检查电子邮件。 Experts also suggest using an email signature as another tool to manage expectations. This tool can include more than just your name and contact information. You can also use it to let others know your working hours or upcoming vacation plans.  专家还建议使用电子邮件签名作为管理期望的另一种工具。 该工具不仅包括您的姓名和联系信息。 您也可以使用它来让他人知道您的工作时间或即将到来的假期计划。

    4 min

  8. FEB 28

    第2584期:Saying ‘No’ at Work Can Be Good for Your Health(1)

    People might find it hard to set work limits or say “no” before taking on too many responsibilities. But experts say it is important for workers to learn to set such limits, or boundaries.  人们可能会发现在承担太多责任之前，很难设定工作限制或说“否”。 但是专家说，对于工人来说，学习设定这样的局限或界限很重要。  These limits can be important in helping workers protect their physical and mental health. And as with any new skill, setting boundaries gets easier with practice.  这些限制对于帮助工人保护他们的身心健康可能很重要。 与任何新技能一样，练习的设置界限变得更加容易。  Justin Stewart is a 36-year-old who works as a news show production assistant. He told The Associated Press that in the past, he had problems setting clear limits in his work life.  贾斯汀·斯图尔特（Justin Stewart）是一名36岁的年轻人，担任新闻节目制作助理。 他告诉美联社，过去，他在工作生活中遇到了明显的限制。  Stewart explained that when starting his career, he held several jobs. In addition to his full-time position, he also rented cars at the airport and did sales at a store. He said his life was so busy that he said he would sometimes sleep in his car between jobs. After a time, he had to be hospitalized for extreme tiredness and an infection.  斯图尔特（Stewart）解释说，在开始职业生涯时，他担任了几项工作。 除了他的全职职位外，他还在机场租了汽车，并在一家商店进行了销售。 他说自己的生活很忙，他说他有时会在两次工作之间睡在汽车上。 一段时间后，他必须因极度疲倦和感染而住院。  Stewart said that over time, his busy work life finally caught up with him. “While people around me praised my hustle, I eventually paid the price.” He added, “The doctor looked at me and said, ‘I don’t know what lifestyle you’re living, but you’re too young to be this stressed. You’re going to have to quit something.’” 斯图尔特说，随着时间的流逝，他忙碌的工作生活终于赶上了他。 “当我周围的人称赞我的喧嚣时，我最终付出了代价。” 他补充说：“医生看着我，说：‘我不知道你的生活方式，但是你太年轻了，无法感到压力。 您将不得不退出一些东西。’”  As a result, Stewart began trying to set boundaries. He gave up his side jobs after deciding he could live without the extra money. If people from the news show contacted him to work after-hours, he told them he was not available and suggested other people who might be able to help.  结果，斯图尔特开始尝试设定界限。 他决定没有额外的钱可以生活后放弃了自己的工作。 如果新闻节目中的人们与他联系下班后工作，他告诉他们他不可用，并建议其他可能会提供帮助的人。  However, experts say making such changes can be difficult. Many people already have a hard time turning down work requests –from both co-workers and managers. For example, it might make some people feel good to be needed or to please others. But as with any new skill, setting boundaries can get easier over time.  但是，专家说，进行这种更改可能很困难。 许多人已经很难拒绝工作请求 - 从同事和经理们都拒绝。 例如，这可能会使某些人感到满意或取悦别人。 但是，与任何新技能一样，随着时间的推移，设置边界会变得更加容易。  Here are some suggestions from employment experts and workers for effectively setting meaningful work limits.  以下是就业专家和工人有效设定有意义的工作限制的一些建议。 If your goal is to do less, adding things to your daily plans may seem like a bad idea. But it can actually provide more control over your time.  如果您的目标是少做，那么将事情添加到您的日常计划中似乎是个坏主意。 但是它实际上可以提供更多的控制时间。  Bobby Dutton is the founder of event production company GBM6.  鲍比·达顿（Bobby Dutton）是活动生产公司GBM6的创始人。

    4 min
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