《菜根谭》①原文：岁月本长，而忙者自促；风花雪月本闲，而扰攘者自冗.译文：岁月本来是很漫长的，而忙碌的人却自己觉得时间短暂紧迫；风花雪月本来是安闲美好的，而庸人却自寻烦恼搞得疲惫不堪。The years are originally long, but those who are busy make them seem short; the natural beauty is originally at leisure, but those who are restless make it seem burdensome.②原文：若业必求满，功必求盈者，不生内变，必招外忧.译文：如果事业一定要追求完美无缺，功业一定要追求登峰造极，那么即使内部不发生变故，也必然会招来外部的忧患。If one must pursue perfection in one's career and seek the ultimate in one's achievements, even if there are no internal changes, external troubles will surely be attracted.③原文：性燥心粗者，一事无成；心平气和者，百福自集.译文：性情急躁、粗心大意的人，一件事也做不成；心平气和的人，各种福分都会自然降临到他身上。Those who are impatient and careless will achieve nothing; those who are calm and even-tempered will attract all kinds of blessings.④原文：彩云易散琉璃脆，达人当早回头.译文：彩云容易消散，琉璃容易破碎，豁达有智慧的人应当及早回头。Clorful clouds are easily dispersed and glass is fragile. Wise people should turn back early.⑤原文：仕途虽赫奕，常思林下的风味，则权势之念自轻；世途虽纷华，常思泉下的光景，则利欲之心自淡.译文：当官的路途虽异常显赫，若能常回想退隐林下的趣味，那么权宜苟且的念头就自然而然地减轻了；世间的路途虽异常繁华，若能常常想到死后不过一抷黄土，那么贪图荣华富贵的欲望自然而然也就淡了。Although the official career is glorious, if one often thinks about the taste of living in seclusion, the idea of power will naturally be lightened; although the world is prosperous, if one often thinks about the scene after death, the desire for wealth and power will naturally fade away.⑥原文：世亦不尘，海亦不苦，彼自尘苦其心尔.译文：世间本不是尘嚣万丈，大海本不是苦难重重，只是人们自己让心灵蒙上了世俗的尘埃、陷入了痛苦之中。The world is not necessarily dusty, and the sea is not necessarily bitter. It is people themselves who make their hearts dusty and bitter.《非暴力沟通》①原文：不带评论的观察是人类智力的最高形式。Observation without evaluation is the highest form of human intelligence.②原文：感受的根源在于我们自身。我们的需要和期待，以及对他人言行的看法，导致了我们的感受。The roots of our feelings lie within us. Our needs, expectations, and views of others' words and deeds lead to our feelings.③原文：社会文化并不鼓励我们表达个人需要。对于妇女来说，尤其如此。长期以来，妇女的形象和自我牺牲联系在一起。一旦把照顾他人当作最高职责，她们也就会倾向于忽视个人的需要。Social culture does not encourage us to express our personal needs. This is especially true for women. For a long time, the image of women has been associated with self-sacrifice. Once taking care of others is regarded as the highest responsibility, they will tend to neglect their personal needs.④原文：提出具体的请求，明确地告诉对方，我们希望他们做什么，而非不要做什么，更有利于问题的解决和关系的改善。Making specific requests and clearly telling the other party what we hope they will do, rather than what not to do, is more conducive to problem-solving and relationship improvement.⑤原文：倾听他人意味着放下已有的想法和判断，一心一意地体会他人。Listening to others means putting aside existing thoughts and judgments and wholeheartedly experiencing others.⑥原文：非暴力沟通鼓励我们直面人生的苦难：在遇到挫折时，充分体会人生的悲哀和内心的渴望。是的，感到遗憾是难免的。但它能帮助我们从经历中学习，而无须责备自己。我们意识到过去的行为违背了自己的需要及价值观，并允许这种觉察引发的情感充分流淌。一旦专注于尚未满足的需要，我们就会考虑如何满足它。反之，如果用苛刻的语言指责自己，我们不仅难以找到解决办法，而且容易陷入自我惩罚的痛苦中。Nonviolent Communication encourages us to face the hardships of life directly: when encountering setbacks, fully experience the sadness of life and the inner desires. Yes, it is inevitable to feel regret. But it can help us learn from experience without blaming ourselves. We realize that past behaviors have violated our own needs and values, and allow the emotions triggered by this awareness to flow fully. Once we focus on unmet needs, we will consider how to satisfy them. On the contrary, if we blame ourselves with harsh words, we will not only find it difficult to find solutions, but also easily fall into the pain of self-punishment.⑦原文：我们可以用全身心倾听他人，并表达自己，这将有助于我们与他人建立更深层次的联系，同时也能让我们更加专注于当下，减少对过去的悔恨和对未来的担忧，从而摆脱内耗。We can listen to others and express ourselves with our whole being, which will help us establish a deeper connection with others. At the same time, it can also make us more focused on the present, reducing regrets about the past and worries about the future, thus getting rid of internal friction.《乌合之众》①原文：人一到群体中，智商就严重降低，为了获得认同，个体愿意抛弃是非，用智商去换取那份让人备感安全的归属感.When people are in a group, their IQ is seriously reduced. In order to obtain recognition, individuals are willing to abandon right and wrong and exchange their IQ for the sense of belonging that makes them feel safe.②原文：群体的情感具有简单与夸张的双重特点，它的夸张倾向于将事物推向极致，使群体中的个体失去对事物的客观判断.The emotions of the group have the dual characteristics of simplicity and exaggeration. Its exaggeration tends to push things to the extreme, making individuals in the group lose their objective judgment of things.③原文：在群体中，个体的个性和独立思考能力会被削弱，他们更倾向于寻求群体的认同和支持，而忽略了自身的价值和信念.In a group, the individuality and independent thinking ability of individuals will be weakened. They are more inclined to seek the recognition and support of the group, while ignoring their own values and beliefs.④原文：群体中的个体往往趋于平庸，他们的思想和行为会受到群体的平均水平的限制，而那些具有卓越才能和独立见解的人则可能会受到群体的排斥.Individuals in a group tend to be mediocre. Their thoughts and behaviors will be restricted by the average level of the group, and those with outstanding abilities and independent opinions may be excluded by the group.⑤原文：孤独的个体具有更强的思考能力和创造力，他们能够在独处中深入思考问题，探索自己的内心世界，而不受外界干扰和群体思维的束缚.Lonely individuals have stronger thinking ability and creativity. They can think deeply about problems and explore their inner world in solitude, without being restricted by external interference and group thinking.《被讨厌的勇气》 ①原文：我们的不幸，皆是自己选择的.Our misfortunes are all chosen by ourselves.②原文：决定我们自身的不是过去的经历，而是我们自己赋予经历的意义.It is not the past experiences that determine ourselves, but the meaning we give to those experiences.③原文：你为什么讨厌自己呢?为什么只盯着缺点就是不肯去喜欢自己呢?那是因为你太害怕被他人讨厌，害怕在人际关系中受伤.Why do you dislike yourself? Why do you only focus on your shortcomings and refuse to like yourself? It's because you are too afraid of being disliked by others and getting hurt in interpersonal relationships.④原文：面对生活中的问题，我们首先要思考一下“这是谁的课题”，然后进行课题分离——哪些是自己的课题，哪些是别人的课题，要冷静地划清界限。不去干涉别人的课题，也不让别人干涉自己的课题.Facing the problems in life, we should first think about "whose problem this is", and then separate the problems - which are our own problems and which are others'. We should calmly draw a clear line. Don't interfere in other people's problems, and don't let others interfere in your own problems.⑤原文：重要的不是被给予了什么，而是如何去利用被给予的东西.What matters is not what we are given, but how we use what we are given.⑥原文：不在意别人的评价、不害怕被人讨厌、不刻意追求他人的认可，是通向自由和幸福的终极道路.Not caring about others' evaluations, not being afraid of being disliked by others, and not deliberately seeking others' recognition is the ultimate path to freedom and happiness.⑦原文：我们之所以无法改变，是因为我们自己下了“不改变”的决心。即使我们对现在的生活有各种不满，但还是认为保持现状更加轻松，更能安心.The reason why we can't change is that we have made the decision of "not changing" ourselves. Even if we are dissatisfied with our current life in various ways, we still think that maintaining the status quo is easier and more reassuring.《百年孤独》①原文：无论走到哪里，都应该记住，过去都是假的，回忆是一条没有尽头的路，一切以往的春天都不复存在，就连那最坚韧而又狂乱的爱情归根结底也不过是一种转瞬即逝的现实.No matter where you go, you should remember that the past is false, memory is an endless road, all the past springs no longer exist, and even the toughest and wildest love is ultimately just a fleeting reality.②原文：人生的本质，就是一个人活着。不要对别人心存太多期待，我们总是想要找到能为自己分担痛苦和悲伤的人，可大多时候，我们那些惊天动地的伤痛，在别人眼里，不过是随手拂过的尘埃.The essence of life is to live alone. Don't have too many expectations of others. We always want to find someone who can share our pain and sorrow, but most of the time, our earth-shattering pain is just like the dust that others brush away casually.③原文：别错过机会，人生比你想象中的要短.Don't miss the opportunity. Life is shorter than you think.④原文：人生的本质，就是一个人活着…… 或许，成年人的孤独，就是悲喜自渡，而这也正是我们难得的自由.The essence of life is to live alone... Perhaps, the loneliness of adults is to cross the joys and sorrows by themselves, and this is also our rare freedom.⑤原文：我们趋行在人生这个亘古的旅途，在坎坷中奔跑，在挫折里涅槃，忧愁缠满全身，痛苦飘洒一地.We are walking on the eternal journey of life, running in the rough, Nirvana in the setbacks, sorrows all over the body, pain floating all over the place.⑥原文：买下一张永久车票，登上一列永无终点的火车。Buy a permanent ticket and board a train that never ends.⑦原文：生命中曾经有过的所有灿烂，原来终究，都需要用寂寞来偿还.All the splendor that once existed in life, after all, needs to be repaid with loneliness.《蛤蟆先生去看心理医生》①原文：没有一种批判比自我批判更强烈，也没有一个法官比我们自己更严苛。There is no criticism stronger than self-criticism, and there is no judge harsher than ourselves.②原文：很多时候，我们的大脑里总是充斥着各种各样的想法和念头，它们像一群嗡嗡乱飞的苍蝇，让我们心烦意乱，无法集中精力去做真正重要的事情。Most of the time, our minds are filled with all kinds of thoughts and ideas. They are like a swarm of flies buzzing around, making us upset and unable to concentrate on the really important things.③原文：能帮你的人是你自己，也只有你自己。有许多问题需要你向自己发问。比如你能停止自我批判吗？你能对自己好一些吗？The person who can help you is yourself, and only yourself. There are many questions you need to ask yourself. For example, can you stop self-criticism? Can you be kinder to yourself?④原文：如果你要更好地理解自己，就需要跟自己的情绪做联结，并理解这些情绪。如果你否认它们，不论是用无视还是压抑的方式，结果都像是做了截肢，就如身体的重要部位被切掉了一样，你在某种程度上成了一个残缺的人。If you want to understand yourself better, you need to connect with your emotions and understand them. If you deny them, whether by ignoring or suppressing them, the result is like amputation, just as an important part of your body is cut off. You become a disabled person to some extent.⑤原文：一旦我们在童年决定用哪种态度和观点，我们就会在随后的人生里始终坚持自己的选择。这些态度和观点，变成我们存在的底层架构。从那以后，我们便建构出一个世界，不断确认和支持这些信念和预期。换一个词来说，我们把自己的人生变成了一个‘自证预言’。Once we decide which attitude and perspective to adopt in childhood, we will always stick to our choice throughout the rest of our lives. These attitudes and perspectives become the underlying framework of our existence. Since then, we have constructed a world that constantly confirms and supports these beliefs and expectations. In other words, we have turned our lives into a 'self-fulfilling prophecy'.⑥原文：所谓活得真实，就是真诚地回应当下的需求。这能打破从童年延续而来的因果循环，让真实的自我摆脱过去经历的束缚，在自由中成为真正的自己。To live truly means to respond sincerely to the current needs. This can break the cycle of cause and effect that has continued since childhood, allowing the true self to break free from the shackles of past experiences and become the true self in freedom.⑦原文：没有人能‘让’我们产生什么感受，除非他们用蛮力胁迫你。说到底，是我们‘选择’了自己的感受。我们‘选择’了愤怒，我们‘选择’了悲伤。别人或许会影响或说服你，可最后，是你自己在决定要选择什么样的感受。No one can'make' us feel anything unless they force you with brute force. After all, we 'choose' our own feelings. We 'choose' anger, we 'choose' sadness. Others may influence or persuade you, but in the end, it is you who decides what kind of feelings to choose.《反脆弱》①不要相信他人的所有评价：永远不要相信任何人对我们的任何评价，因为你一旦相信，就会在不知不觉中，跟魔鬼们签下限制自己的契约。Never believe any evaluation of us by anyone, because once you believe it, you will unconsciously sign a contract that restricts yourself with the devils.②从随机事件中获得成长：从随机事件（或一定冲击）中获得的有利结果大于不利结果的就是反脆弱的，反之则是脆弱的。Those who obtain favorable results greater than unfavorable results from random events (or certain shocks) are anti-fragile, and vice versa.③接纳不完美：世界本就不完美，我们要接纳生活中的缺陷与无常，不要过分苛求自己，才能减少内耗，让内心更平静. The world is not perfect. We should accept the defects and impermanence in life. Only by not being overly harsh on ourselves can we reduce internal friction and make our hearts calmer.④不要被恐惧左右：我们要克服对未知的恐惧，为不确定性做好充分的准备，提高自己的应对能力，相信自己可以扛得起危机，并在危机中获得成长。We should overcome the fear of the unknown, make full preparations for uncertainty, improve our coping ability, believe that we can withstand crises, and grow in crises.⑤心大一点，事儿就小了：心大一点，事儿就小了。太过在意别人的想法，会让你持续内耗，反复纠结。Stop being so overly concerned about what others think. It will only keep you in a state of constant internal conflict and indecision. Be more open-minded, and things will seem less significant.⑥把内耗转化为行动：真正厉害的人，都在反内耗，不让看不见的内耗拖垮自己，而是珍惜自己的时间资源和精力资源，把内耗转化为行动，一点点靠近人生的目标。Truly powerful people are all against internal consumption. They don't let the invisible internal consumption drag them down. Instead, they cherish their time and energy resources, transform internal consumption into action, and gradually approach the goals of life.⑦培养反脆弱能力：拥抱变化，提高反脆弱能力，你能获得更多的机遇；接纳自己，提高反内耗能力，你能做更多有用的事 。Embrace change and improve your anti-fragility ability, and you will get more opportunities. Accept yourself and improve your anti-internal consumption ability, and you can do more useful things.⑧不要与执念较劲：允许并非妥协，也并非放弃，而是不再与执念较劲，清醒、笃定地走接下来的路。Allowing is not compromising or giving up. It means not struggling with obsessions anymore and walking the next path soberly and determinedly.《心流》①专注目标，减少杂念：心流是意识和谐有序的一种状态，当事人心甘情愿、纯粹无私地去做一件事，不掺杂任何其他企求。Flow is a state of harmonious and orderly consciousness in which a person is willing to do one thing wholeheartedly and without any other demands.②做自己的主人，寻找快乐：个人首先得学会做自己的主人，必须能不受外界影响，自己找到快乐和目标。An individual must first learn to be the master of himself and be able to find happiness and goals by himself without being influenced by the outside world.③控制意识，避免信息过载：每当资讯对意识的目标构成威胁，就会发生内在失序的现象，也可称之为 “精神熵”，它会导致自我解体，使效率大打折扣。Whenever information poses a threat to the goal of consciousness, internal disorder occurs, which can also be called "mental entropy". It will lead to the disintegration of the self and greatly reduce efficiency.④全身心投入，获得心流体验：最优体验出现时，一个人可以投入全部的注意力，以求实现目标；没有失序现象需要整顿，自我也没有受到任何威胁，因此不需要分心防卫。When the optimal experience occurs, a person can devote all his attention to achieving the goal; there is no disorder to be rectified, and the self is not threatened, so there is no need to be distracted and defend.⑤关注当下，停止过度担忧：与其为如何赚 100 万或结交有权有势的朋友而烦恼，不如把心思放在使日常生活更和谐充实上，这才是一条比追求象征物更直接的道路。Rather than worrying about how to make a million dollars or make friends with the powerful, it is better to focus on making daily life more harmonious and fulfilling. This is a more direct path than pursuing symbols.⑥培养自得其乐的性格：确立目标；全神贯注；避免过于自我；从当前体验中寻找乐趣。Cultivate a self-enjoying character: set goals, concentrate, avoid being too self-centered, and find fun in the current experience.⑦行动起来，克服内耗：一个知道该怎么做，却无法打起精神实践的人，实在很可悲，所以英国浪漫诗人布莱克说：“心中有欲望却不付诸行动的人是在毒害自己。”It is really sad for a person who knows what to do but cannot muster the spirit to practice. Therefore, the British romantic poet Blake said: "A person who has desires in his heart but does not put them into action is poisoning himself."⑧接受挑战，转变心态：为什么有些人的力量被压力削弱，有些人却变得更坚强？答案很简单，懂得如何把无助的状况转变为新的心流活动，并加以控制的人，会为自己找到乐趣，在考验中锻炼得更坚强。Why is the strength of some people weakened by stress, while others become stronger? The answer is simple. Those who know how to turn a helpless situation into a new flow activity and control it will find fun for themselves and become stronger in the test.⑨屏蔽杂念，专注做事：学会屏蔽各种杂念，才有可能把精力投入在事情本身，进而获得心流的愉悦体验。Learn to block out all kinds of distractions so that it is possible to devote energy to the thing itself and then obtain the pleasant experience of flow.⑩不追求完美，享受过程：想要达到完美会是充满痛苦的，因为它通常是受到两方面需要的驱动：一方面是做的非常好的渴望，一方面是害怕做不好的恐惧。避开完美主义的陷阱，凡事 (经过简单逻辑思考后) 先做了再说，才能产生源源不断的心流。Trying to achieve perfection can be painful because it is usually driven by two needs: on the one hand, the desire to do very well, and on the other hand, the fear of not doing well. Avoid the trap of perfectionism and just do it (after simple logical thinking) first, so that a continuous flow can be generated.《把自己重养一遍》①接受自己，停止过度反思：以前的自己遇状况易着急，遇选择易纠结，遇不公易憋屈，遇问题易钻牛角尖。经年累月，自己的性格竟仿佛抛过光一样，去除了多余的敏感、自卑和过度自省，拥有了被讨厌的勇气和敢于面对脆弱的能力，可以心平气和地表达不满.In the past, I used to be impatient when encountering situations, hesitant when making choices, aggrieved when facing unfairness, and prone to getting into a dead end when encountering problems. Over the years, my character seems to have been polished, getting rid of excessive sensitivity, inferiority, and excessive introspection. I have gained the courage to be disliked and the ability to face vulnerability bravely, and I can express my dissatisfaction calmly.②爱自己，是重养自己的开始：好好爱自己，赚钱给自己花。无条件地爱自己，就是送给自己的最大的礼物.Love yourself well and earn money to spend on yourself. Loving yourself unconditionally is the greatest gift you can give yourself.③不要过分在意他人的看法：不要忘了，温暖的话语，好看的礼物，是你自己也需要的。不要活在别人的眼中，自己要爱自己.Don't forget that warm words and nice gifts are what you need for yourself. Don't live in the eyes of others. You should love yourself.④行动起来，克服纠结：不管什么事，决定了，就立刻去做，这本身就能使人生气勃勃，保持一种主动和快乐的心情.No matter what it is, once you make a decision, do it immediately. This in itself can make you full of vitality and keep you in an active and happy mood.⑤表达自己，释放内心压力：大胆表达自己内心想说的话，就是在降自己的心魔。作者发现大胆表达自己以后，人际关系协调了，对于自己的写作和出书，也有很大帮助.Boldly expressing what you want to say in your heart is to defeat your inner demons. The author found that after boldly expressing herself, her interpersonal relationships became more harmonious, which was also of great help to her writing and publishing books.⑥专注自身，减少外界干扰：过滤所有对自己不看好的人的信息，坚定地走自己的路.Filter out all the information from those who don't have confidence in you and firmly go your own way.⑦培养爱好，滋养内心世界：可以去参加聚会，遇到优秀的人，但是不太可能听到他们的发言。而书就是和优秀的人时时对话，读书丰富了她的心灵世界.You can go to parties and meet excellent people, but it's unlikely that you can hear their speeches. However, books allow you to have constant conversations with outstanding people, and reading enriches your spiritual world.《沟通的艺术》①清晰表达自己的想法和感受，是避免沟通中不必要误解和内耗的关键。当我们能够准确地说出自己的需求时，对方才能更好地理解我们，从而减少因猜测和误解产生的矛盾与消耗。Clearly expressing one's own thoughts and feelings is the key to avoiding unnecessary misunderstandings and internal friction in communication. When we can accurately express our needs, the other party can better understand us, thereby reducing the contradictions and consumption caused by speculation and misunderstanding.②倾听是一种艺术，认真倾听他人的话语和情感，不仅能让对方感受到被尊重，更能帮助我们更好地理解他人，避免因主观臆断而产生的人际内耗。Listening is an art. Seriously listening to the words and emotions of others can not only make the other party feel respected, but also help us better understand others and avoid interpersonal internal friction caused by subjective assumptions.③采用非暴力沟通的方式，专注于观察、感受、需要和请求，而不是指责、批评或攻击，能够有效地避免沟通中的冲突和内耗，建立更加和谐的人际关系。Adopting the method of nonviolent communication, focusing on observation, feelings, needs, and requests, rather than blaming, criticizing, or attacking, can effectively avoid conflicts and internal friction in communication and establish more harmonious interpersonal relationships.④学会管理自己的情绪，不被情绪左右，是摆脱内耗的重要一步。当我们能够冷静地应对各种情况时，就能更好地集中精力解决问题，而不是陷入情绪的漩涡中无法自拔。Learning to manage one's own emotions and not being controlled by emotions is an important step in getting rid of internal friction. When we can calmly respond to various situations, we can better concentrate on solving problems instead of being trapped in the whirlpool of emotions.⑤每个人都有自己独特的观点和价值观，接纳他人与自己的差异，而不是强行要求他人与自己一致，能够减少因观念不同而产生的内耗，促进彼此之间的理解与合作。Everyone has their own unique views and values. Accepting the differences between others and oneself, instead of forcibly demanding that others be consistent with oneself, can reduce the internal friction caused by different concepts and promote understanding and cooperation between each other.⑥给予他人积极的反馈，同时也学会接受他人的积极反馈，能够增强我们的自信心，让我们更加相信自己的能力，从而摆脱因自我怀疑而产生的内耗。Giving positive feedback to others and also learning to accept positive feedback from others can enhance our self-confidence, make us more confident in our abilities, and thus get rid of the internal friction caused by self-doubt.⑦在沟通之前，明确自己的沟通目的，能够让我们更加有针对性地进行交流，避免无意义的闲聊和无效的沟通，从而节省时间和精力，减少内耗。Before communicating, clarifying our own communication purpose can enable us to communicate more targeted, avoid meaningless small talk and ineffective communication, thereby saving time and energy and reducing internal friction.
