大家好！
这周看完一本英文书：101 Ways to Find Calm: How to use your body to soothe your mind. 作者是Rebekah Ballagh. 之前看了她的另一本书：Note to Self Journal: Tools to Transform your World.
101 Ways to Find Calm 是一本自助书，介绍了101种方法，学习如何安全地感受和处理情绪，如何重新连接大脑和神经系统，以及如何与自己建立深厚的联系。书中介绍的方法包括：简单的呼吸练习、身体扫描、多重迷走神经锻炼、瑜伽、冥想等。这些方法简单易行，日常生活中容易践行。
作者Rebekah Ballagh，插画家和心理健康顾问。她创建了 Instagram 社区 Journey to Wellness，是幸福、心理健康宣传和自我护理的平台。
看完这本书的最大感受是：一定要多留心觉察自己，觉察自己的身体和情绪，觉察身边的事物。喝咖啡或茶前，先深吸一口气，感受它散发的香味。洗澡时，体验水流过身体每一寸肌肤的舒适感。抚摸猫咪或狗狗时，注意柔软的毛发从指尖滑过的感觉。
书中介绍了许多应对压力、愤怒、焦虑等情绪的方法。在阅读过程中，我并没有按部就班地实践所有的方法，有些尝试了，有些，尤其是瑜伽类的动作，我本身已经掌握了。更深的体会是，关键在于理解这些方法对自己实际带来的影响，而不是仅仅看过就等于做了。但书中部分方法，我觉得有些赘述了。
另外，书中每10小节，会有一小段文字，特别喜欢这个部分，既能引发思考也能获得精神安慰，画风配色也让人舒适。
如果对这本书的内容不太感兴趣，把它作为学习英语的材料倒是个不错的选择。书中有非常多重复的词汇，而且有配图，读起来较为轻松。例举书中的一些词汇表达，如：
‘Next time you find yourself ‘down the rabbit hole’ in your thinking, remember this exercise.’
这句话里，‘down the rabbit hole’ （掉进兔⼦洞）⽐喻陷⼊深思或复杂、混乱的思绪中。这个表达源于《爱丽丝梦游仙境》这本书，爱丽丝掉进兔⼦洞后进⼊了⼀个奇怪、荒诞的世界。To fall down the rabbit hole can mean to enter a confusing situation.
‘Do you ever find yourself on autopilot, going through the motions of your day without being fully present?’
这句话中on autopilot: 是个idiom，指doing something without thinking about it or without making an effort.
另外，想表达“肚子咕咕叫”，可用tummy gurgles, 如：My tummy gurgles.
想说“走神，思绪游走”，可用mind wanders，如：My mind wanders.
还可以学到很多和身体有关的词汇，如：earlobe耳垂, glutes臀部, ear canal耳道, jaw joint下颌关节等等。也有些术语介绍，如：
‘Your sympathetic nervous system is all about activation and mobilisation. It is also responsible for your threat responses: fight and flight, feelings of anger, rage and irritability or of anxiety, worry, stress and panic. ’
‘Your amygdala is the part of your brain that is responsible for emotional processing and emotional memory. ’
‘The vagus nerve is one of the most important nerves in the body. It ‘wanders’ from the base of your brainstem and innervates most of your organs, including the heart, stomach and lungs. It’s a two-way communication system, sending information from your organs to your brain and vice versa. It regulates internal functions like digestion, heart rate and respiratory rate.’
书中的一些语录：
➀A confirmation bias looks for evidence to prove something you already believe to be true. If you believe people are good and trustworthy, you will see that in the world. If you believe ‘I never stick to anything’ or ‘I’m not worthy’ or ‘I’m always getting things wrong’, your brain will see that instead.
➁Ask yourself, ‘What is one thing I could do for myself right now that would move me in a helpful direction?’ If you focus on one thing at a time, you are much more likely to gain some traction.
➂Your brain loves comfort and familiarity. It likes to take the habitual, easy path, which is usually staying firmly on the couch or continuing to mindlessly stare at your screen. Acting quickly breaks that circuit.
如果对自助类书籍感兴趣的朋友，可以翻翻这本书，获得一些自我调节、放松身体的方法策略，顺带学学英语。
因为公众号平台更改了推送规则。不想错过内容的朋友们，记得点下“赞”和“在看”，还有➕星标，防走失哦！
-感谢关注-
本文作者：Eveline静 （Evelyne，独立老师）
声明：文中书籍资源和部分图片来自网络，图片和书籍资源归相关权利人所有，若有侵权，请联系删除。
