致27岁的我：如果能早点知道这些就好了

简介

Jenn穿越回去给27岁的自己上课的Vlog，主要聊生理周期管理、健身、穿搭和人际关系。
学完能get：如何用英语谈论女性健康话题 + 一堆实用的人生建议表达。

动态字幕

0:07

Hi, Jenn

嗨，Jenn

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It is you from the future

我是来自未来的你

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I got ahold of your diaries when you were 27

我拿到了你 27 岁时写的日记

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In one of your entries you said that

在其中一篇日记里，你说

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you wished you had an older sister or a mentor

你希望自己能有一个姐姐或人生导师

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so today

所以今天

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I'm gonna be that person for you

我就来扮演那个角色

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Mm-hmm

嗯哼

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So let's get into it

那么，我们开始吧

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You have got to start tracking your menstrual cycle

你必须开始记录你的生理周期

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You might think it's not a big deal

你可能觉得这没什么大不了的

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your period is pretty regular

你的经期很规律

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but you will realize that you're kind of a slightly different version of yourself within that cycle

但你会意识到，在那个周期里，你有点像一个稍微不同的自己

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So quick rundown

简单说一下

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There is follicular, ovulation

有卵泡期、排卵期

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luteal, and menstruation

黄体期和月经期

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But the phase we really gotta watch out for is the luteal phase

但我们真正要注意的是黄体期

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The luteal phase is when you are the most prickly

黄体期是你最易怒

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most sensitive version of yourself

最敏感的时候

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So you never want this to come behind you like a tsunami

所以你绝不希望它像海啸一样向你袭来

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You wanna be front and center

你要站在最前面

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watching it come

看着它来

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so that way you can manage your stress appropriately

这样你才能适当地管理你的压力

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So there are really easy ways to track your cycle

有很多简单的方法可以追踪你的周期

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You can use an Oura Ring

你可以用 Oura 智能戒指

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You can even use, like

你甚至可以用

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a basal temperature thermometer

基础体温计

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Pop it in my mouth first thing in the morning

早上第一件事就是把它放进嘴里

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put it down in my tracking app

然后记录在我的追踪应用里

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and then it will predict your cycle for the month

它就会预测你这个月的周期

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Like

比如

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you'll literally get a calendar of what to expect

你会得到一个日历，告诉你该期待什么

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which is pretty neat

这很棒

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Now, when I see that

当我看到

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ooh

哦

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this is gonna be my luteal phase

这是我的黄体期

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I'll make sure that I avoid any high pressure events or situations

我会确保避免任何高压的活动或场合

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and then also limit caffeine

并且限制咖啡因

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limit alcohol

限制酒精

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just to really set myself up for success

为自己的成功做好准备

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I am really grateful

我真的很感激

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that you made it a habit to exercise consistently in your 20s

你在 20 多岁时养成了坚持锻炼的习惯

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And you're still gonna exercise pretty much every day

你之后还是会几乎每天都锻炼

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but for different reasons

但原因不同了

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Back then

那时候

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it was really about whittling yourself to the smallest size you possibly could

锻炼只是为了把自己变得越瘦越好

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You have to come to terms

你必须接受

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that you are never gonna look like those girls that you follow on social media

你永远不会看起来像你在社交媒体上关注的那些女孩一样

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They're not 5'2".

她们又不是 5 英尺 2 英寸高

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They don't have a physique like you

她们没有你这样的体格

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Like, it's as if you were a cow

就好像你是一头牛

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but you're comparing yourself to a kangaroo

但你却拿自己和袋鼠比较

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Like

就好像

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you're never gonna look like that

你永远不会看起来像那样

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And at 34

在 34 岁时

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you're still gonna be pretty aware of how you look

你仍然会很在意自己的外表

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but much less so

但会比以前好很多

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I think, as I get older

我想，随着我年龄的增长

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I'm realizing that the way I look is probably the least interesting thing about me

我意识到我的外表可能是我最无趣的一点

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The main reason why you are at the gym every day

你每天去健身房的主要原因

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it's for this

是为了这个

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your brain right here

你这里的大脑

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because after you work out

因为在你锻炼之后

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you feel a deeper sense of wellbeing

你会感到一种更深层次的幸福感

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And it's easier to complete tasks when you're in a better mood

当你的心情更好时，完成任务也更容易

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period

就是这样

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I wanna drop the biggest fashion tip I could ever give you

我想给你我能给出的最大的时尚建议

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because you're always going to be experimenting with your style

因为你总是在尝试你的风格

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different silhouettes

不同的廓形

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different textures

不同的质地

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But I've come to realize that my outfits are elite when I prioritize practicality

但我逐渐意识到，当我优先考虑实用性时，我的穿搭才是最棒的

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because there are outfits that you wear for the internet

因为有些衣服是穿给网上的人看的

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This is when you wanna make more of a spectacle out of yourself

这时候你想让自己更引人注目

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And then there's outfits for reality

然后还有现实中穿的衣服

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There's nothing wrong with either category

这两个类别都没有错

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but I've noticed that I shine the best when I feel comfortable

但我注意到，当我感觉舒服的时候，我才能散发出最耀眼的光芒

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Consider the weather and how much you're gonna walk

考虑天气和你需要走多少路

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Like, when I'm too cold

比如，当我太冷

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when I'm too hot

太热

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or when my feet hurt

或者脚疼的时候

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So save those kitten pointy shoes for

所以把那些猫跟尖头鞋留到

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like

比如

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a

一个

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like a dinner in West Hollywood with valet

比如在西好莱坞吃有代客泊车的晚餐时再穿

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Honestly

说真的

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there's nothing worse than wearing an outfit that is too tight or too irritating

没有什么比穿太紧或太刺激皮肤的衣服更糟糕的了

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Then you start feeling all self-conscious and that just bleeds into your whole experience and it quite literally kills your own vibe

然后你就会开始感到不自在，这种感觉会影响你的整个体验，简直就是毁了你自己的氛围

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So for today's outfit

所以今天的穿搭

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I'm gonna just keep things pretty casual

我会穿得比较休闲

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For example

例如

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I feel like this outfit is very appropriate for today

我觉得这身穿搭非常适合今天

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Wearing a tube top that feels very secure

穿一件感觉很安全的抹胸

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I can jump and it doesn't fall down

我跳起来它也不会掉下来

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Just because you're dressing practically doesn't mean that you're compromising your style at all

穿得实用并不意味着你就完全牺牲了你的风格

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One tip I can give you about journaling is to try and remember to journal when you're also feeling happy

关于写日记，我能给你的一个建议是，当你感到开心的时候，也要记得写日记

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because those entries in 2017 to 2019

因为 2017 年到 2019 年的那些日记

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they're all dark

都太黑暗了

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Where is the happiness?

快乐在哪里？

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Because clearly there are moments that you felt joy

因为很明显，你也有过感到快乐的时刻

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but you didn't write them down

但你没有把它们写下来

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When you're feeling happy

当你感到开心的时候

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I know the last thing you wanna do is

我知道你最不想做的事就是

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like, sit down and reflect

坐下来反思

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but I feel like that is precisely when you should write down your thoughts and feelings

但我觉得那恰恰是你应该写下你的想法和感受的时候

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because you wanna capture those

因为你想捕捉那些瞬间

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You don't wanna be in your death bed being like

你不想在临终时说

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"Girl, my life was sad

“天啊，我的人生好悲伤”

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" You wanna remember the light and the dark

你想记住光明与黑暗

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'cause that's what gives everything depth

因为那才赋予了一切深度

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But I'm really glad that you wrote down all your entries of your therapy sessions

但我真的很高兴你写下了你所有的心理治疗记录

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And on the topic of therapy

说到心理治疗

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I wanna thank BetterHelp for sponsoring this video

我要感谢 BetterHelp 赞助这个视频

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Each session that I ever went to

我参加的每一次治疗

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it helped me

都帮助了我

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Even if I didn't think that it was helping me at the time

即使当时我不觉得它有帮助

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because there have been a lot of sessions where I go into it and I'm like

因为有很多次治疗，我进去的时候会想

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"Ugh

“唉

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that was just not productive

那根本没有效果”

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" or I actually feel worse from it

或者我感觉更糟了

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I didn't even realize, like

我甚至没有意识到

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how much I needed it

我有多么需要它

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And because I wrote down my sessions

因为我写下了我的治疗过程

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it gave me a tangible guideline of the things that I wanted to be aware of

它给了我一个切实的指导，让我知道我需要注意的事情

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things that were triggering me

那些触发我情绪的事情

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and things that I ultimately wanted to heal from

以及我最终想要治愈的事情

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And I think a lot of people avoid therapy because maybe they're afraid of change

我认为很多人逃避心理治疗，可能是因为他们害怕改变

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maybe they're afraid of the stigma that comes around it

可能是因为他们害怕随之而来的污名

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For a while

有一段时间

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my parents were not against therapy

我的父母并不反对心理治疗

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but there was just s-sort of

但总有一种

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like

像是

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dark cloud around it

笼罩着它的乌云

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because it was not very culturally accepted at their time

因为在他们那个时代，这在文化上并不被接受

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and it even persists today

甚至今天仍然如此

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So to help understand the therapy stigma

所以为了帮助理解对心理治疗的污名

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especially in the younger generation

尤其是在年轻一代中

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BetterHelp launched their first ever State of the Stigma survey

BetterHelp 推出了他们有史以来的第一次污名状况调查

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where they asked over 16

他们询问了超过 16

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000 participants about their thoughts on mental health and therapy

000 名参与者关于他们对心理健康和治疗的看法

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And the results really bummed me out

结果真的让我很沮丧

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because when you find a good therapist

因为当你找到一个好的治疗师时

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they can really listen and give you advice and ask you the questions that are really going to help shape a new version of yourself

他们可以真正倾听并给你建议，问你那些真正有助于塑造一个全新自我的问题

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So if you think that you can benefit from speaking to a licensed therapist

所以如果你认为与持证治疗师交谈对你有益

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this is your sign to start now

这就是你现在开始的信号

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You can go to the link in my description box or go to betterhelp

你可以点击我描述框中的链接或访问 betterhelp

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com/jenn, that's BetterH-E-L-P

com/jenn, that's BetterH-E-L-Pcom/jenn，也就是 BetterH-E-L-P

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to get connected to a therapist in just a couple of days

几天之内就能联系到治疗师

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You can also use this link to get 10% off your first month

You can also use this link to get 10% off your first month你也可以使用这个链接获得第一个月 10% 的折扣

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Ahh

啊

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6:08

Being alone is weird for you

独处对你来说很奇怪

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Like

比如

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you enjoy being alone on your own terms but the second you wanna hang out with people and they're all busy

你喜欢按照自己的方式独处，但一旦你想和别人出去玩，而他们都很忙的时候

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that is when you squirm

你就会坐立不安

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You're like, "Ugh

你会想，“唉

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I guess I can't go out

看来我不能出去了

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I guess I can't go to that restaurant or that bookstore

看来我不能去那家餐厅或那家书店了”

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" These are lies

这些都是谎言

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If you really want to do something but you can't find anyone to do it with you

如果你真的想做某件事，但找不到人陪你一起做

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you have every right to go by yourself

你完全有权利自己去

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Your preferences are more strongly defined when you are doing something by yourself

当你独自做事时，你的偏好会更清晰地显现出来

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Like

比如

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what do you choose when no one else is watching?

当没有别人在看的时候，你会选择什么？

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And honestly

说实话

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I'm still on the road to being okay on my own

我还在努力适应独处

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It is hard because whenever I'm experiencing something really joyful or something beautiful

这很难，因为每当我经历一些非常快乐或美好的事情时

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the first thought in my mind is

我脑海中的第一个念头是

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"Oh

“哦

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I wish like my son was here," or

我希望我儿子在这里，”或者

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"I wish my friends were here

“我希望我的朋友们在这里”

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" Or you know

或者你知道

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there's always someone I wish I was there with me to experience it

总有一个人我希望和我一起经历

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But enjoying something entirely to yourself

但完全独自享受某件事

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by yourself

靠你自己

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that is also something really special

那也是一件非常特别的事情

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Carve out some small pockets of you time

为你自己留出一些小块的时间

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not where you're just chilling at home and you're confined in your own comfort zone

不是让你待在家里，局限在自己的舒适区里

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Like

而是

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it's important to explore the world outside of you alone too

独自探索外面的世界也很重要

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So

所以

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I thought I would take my own advice and go on a little solo adventure

我想我会采纳自己的建议，进行一次小小的独自冒险

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It's not really adventure

这算不上什么冒险

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7:23

We're getting pizza

我们去吃披萨

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7:25

So I'm parked outside of Desano

所以我把车停在 Desano 外面

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This is a pizza spot that has been saved in my Google Maps for months

这家披萨店我已经在我谷歌地图里收藏好几个月了

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perhaps years

也许好几年了

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And today

今天

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I thought that I would discover and try it by myself

我想我会自己去发现和尝试一下

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7:38

We're here

我们到了

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One of the things I really wanna talk about is slowing down

我真正想谈的一件事是放慢脚步

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7:49

I feel like right now

我觉得现在

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7:50

you're rushing a lot

你太匆忙了

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7:52

There's a beauty in punctuality and efficiency

准时和高效固然是好事

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but before you rush a little too hard

但在你过于匆忙之前

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really ask yourself what exactly were you rushing for?

认真问问自己，你到底在赶什么？

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Is this a timeline that you have imposed on yourself?

这是你强加给自己的时间表吗？

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8:07

I feel like it makes more sense to save the urgency when it actually matters

我觉得在真正重要的时候才着急更有意义

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For example

例如

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like an appointment or a reservation

比如约会或预订

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but anything else

但其他任何事情

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as long as you complete it by the end of the day

只要你在一天结束前完成它

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8:20

you are fine, honey

你就没事了，亲爱的

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8:21

There's no need to make your nervous system go berserk

没必要让你的神经系统抓狂

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8:24

Oh

哦

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8:25

Oh my gosh, my pizza's here

哦天哪，我的披萨来了

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8:27

Thank you

谢谢你

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8:28

That looks incredible

看起来太棒了

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8:30

You make the biggest mistakes when you are rushing

你在匆忙时会犯最大的错误

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8:33

It's never when you have your full undivided attention at the task at hand

从来都不是在你全神贯注于手头任务的时候

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8:37

So just focus on that

所以就专注于此

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8:38

Just focus on doing the best job you can with whatever you're doing

专注于尽你所能做好你正在做的任何事情

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This is a soft reminder that those text messages can wait

这是一个温馨的提醒，那些短信可以等一等

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8:47

Those projects

那些项目

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8:48

you're gonna get done

你会完成的

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8:49

If anything

如果说有什么的话

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8:50

I feel like the reason why you rush is because when you know you have to do something

我觉得你之所以匆忙，是因为当你知道你必须做某件事时

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8:54

there's this anxiety that builds

会产生一种焦虑

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8:56

Like

比如

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you feel like you can't rest until something is completed

你觉得在某件事完成之前你无法休息

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8:59

But you know what, baby?

但你知道吗，宝贝？

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9:01

There's always gonna be things to complete

总会有事情要完成

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9:03

and constantly being stressed and

持续的压力和

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overwhelmed is not gonna help you

不知所措对你没有帮助

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9:07

So, you gotta relax

所以，你要放松

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9:09

Take your time

慢慢来

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9:11

Doesn't mean that you're lazy

这并不意味着你懒惰

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9:12

It's better to take your time on something

慢慢来做某件事更好

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9:14

rather than rushing and then making errors

而不是匆忙出错

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9:16

You might as well just do it slower

你还不如做得慢一点

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9:18

but do it right rather than rushing something

但做得对，而不是匆忙做某事

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9:21

getting it wrong

做错了

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9:22

and having to do it again

还得重做

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9:23

With that said

话虽如此

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9:24

let's try this pizza

我们来尝尝这个披萨

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9:26

Oh my God

哦天哪

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9:27

Look at this pizza in all its glory

看看这披萨，多么诱人

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9:31

Okay

好的

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9:31

I feel like this is a good slice to start off with

我觉得这块很适合开始

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9:33

Of course

当然

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9:34

we've gotta add some hot pepper flakes

我们得加点辣椒片

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9:37

Let's give it a go

我们来尝尝

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9:38

This is a very balanced pizza

这是一款非常均衡的披萨

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9:40

It's not too thin where it can't hold its own structure

它不会太薄以至于无法保持其形状

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9:44

It's just very balanced as I've said

就像我说的，它非常均衡

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9:46

I feel like pizza is the perfect solo food to get because whatever you don't eat

我觉得披萨是完美的单人餐，因为你吃不完的

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9:51

you can just easily take back in a box and it keeps well

可以很容易地装在盒子里带回去，而且能保存得很好

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9:55

and so you can enjoy it again another time

所以你可以下次再享用

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10:03

I know right now you're trying to water every single friend in your life

我知道你现在正试图维系你生活中的每一个朋友

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10:07

including acquaintances

包括熟人

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10:08

And I'm sorry

但对不起

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10:10

but that is literally just draining you

那只会耗尽你的精力

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10:12

Dunbar's number is like we can maintain up to 150 close friends

邓巴数理论说，我们最多可以维持 150 个亲密朋友

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10:18

but even that number I think is really challenging

但即使是这个数字，我也觉得很有挑战性

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10:21

Even maintaining 25 friends is really difficult

即使维持 25 个朋友也很困难

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10:25

I think a more realistic number is maintaining 15 relationships in your life

我认为一个更现实的数字是在你的生活中维持 15 段关系

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10:30

That includes family and friends

这包括家人和朋友

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10:32

I think that's really doable because we don't got a lot of time

我认为这是完全可行的，因为我们没有太多时间

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10:35

babe

宝贝

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10:36

We really don't

我们真的没有

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10:36

So you wanna make sure that each of those hours count

所以你要确保每一个小时都有价值

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10:39

Like, according to Mel Robbins

比如，根据梅尔·罗宾斯的说法

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10:40

it takes 200 hours for an acquaintance to feel like a close friend

一个熟人要花 200 个小时才能感觉像一个亲密的朋友

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10:45

That is a lot of hours in adult years

在成年人的岁月里，那是很多个小时

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10:48

You feel me?

你懂我吗？

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10:49

So

所以

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10:49

who are you gonna be spending those hours with?

你会和谁一起度过那些时间？

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10:51

Who are you gonna be clocking in with?

你要和谁一起打卡呢？

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10:53

But my theory is once you surpass 200 hours with somebody

但我的理论是，一旦你和某人相处超过 200 个小时

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10:56

I feel like then they become one of those friends where you just pick up exactly where you left off

我觉得他们就会成为那种一见面就无话不谈的朋友

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11:01

There's a lot of factors on what makes a friend good

有很多因素决定一个朋友的好坏

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11:04

but I think my favorite is energy transfer

但我最喜欢的是能量交换

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11:07

Do I feel enriched and nourished after hanging out with you or do I feel depleted and hollow?

和你出去玩之后，我是感到充实和滋养，还是感到被掏空和空虚？

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11:14

And it doesn't have to be a plus

而且不一定每次见面都必须是积极的

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11:15

plus, plus every single hang

每次都非常积极

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11:16

But if it's a consistent deficit each time

但如果每次都是持续的负能量

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11:19

then I think it's fair to put that friendship on pause

那么我认为暂停那段友谊是合理的

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11:23

And also trust your intuition more

并且多相信你的直觉

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11:25

There are gonna be certain people in your life where every time you hang out with them you're like

在你生命中会有一些人，每次你和他们出去玩时，你都会想

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11:30

"Hmm

“嗯

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11:31

I don't know if they actually like me

我不知道他们是否真的喜欢我”

已读

11:33

" Like

就像

已读

11:33

you're left feeling confused if they even like you

你甚至不确定他们是否喜欢你

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11:38

That feeling is real

那种感觉是真实的

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11:39

especially if it's

尤其是如果

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11:40

if it's consistently happening

它持续发生的话

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11:42

Life is just too short to be hanging out with people where you just feel unsure and uneasy

人生苦短，不要和那些让你感到不确定和不安的人在一起

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11:48

It's just not worth it

这不值得

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11:50

Asking for help is also an art form

求助也是一门艺术

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11:53

There's gonna be a lot of things in your life that you just don't know how to do

在你生命中会有很多你不知道该怎么做的事情

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11:56

and that's okay

没关系

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11:58

There's so much mystery in the world

世界上有太多的谜团

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11:59

Like

比如

已读

11:59

asking for help doesn't mean that you're stupid or you're incapable

求助并不意味着你愚蠢或无能

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12:03

It just means like you need an extra hand

这只意味着你需要额外的帮助

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12:06

It's not that deep

没那么严重

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12:07

And I think my biggest tip.........

我认为我最大的建议是.........

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12:08

on asking for help is to ask when you are in a calm state

在你冷静的时候寻求帮助

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12:13

not when you are peak stressed

而不是在你压力最大的时候

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12:16

Not last minute

不要在最后一刻

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12:17

I mean

我的意思是

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12:17

obviously there's gonna be times where you are gonna be asking for last minute help

显然，有时候你会在最后一刻寻求帮助

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12:21

but it's like being able to assess something ahead of time and being like

但能够提前评估某件事，然后说

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12:25

"Hey

“嘿

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12:26

I'm gonna need some help with this

我需要一些帮助”

已读

12:28

I know a friend

我知道一个朋友

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12:29

I'm gonna reach out

我会联系他”

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12:30

" And you'll be surprised how many people actually say yes

你会惊讶地发现，有多少人会答应

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12:33

especially when they have like a couple of days in advance

尤其是在他们有几天提前准备的时候

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12:35

Even like 24 hours

甚至 24 小时

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12:37

Don't be afraid to ask for help and don't be stingy when people ask you for help

不要害怕寻求帮助，也不要吝啬于帮助别人

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12:43

It's like the cycle of help

这就像帮助的循环

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12:44

My last tip is to really enjoy a night in

我最后的建议是真正享受一个在家的夜晚

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12:49

You have never regretted staying in

你从来没有后悔过待在家里

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12:52

However

然而

已读

12:53

you've regretted many nights out

你后悔过很多次外出

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12:57

It's never the other way around

从来没有反过来

已读

12:59

Never do I wake up after nine hours of sleep being like

我从来没有在睡了九个小时后醒来说

已读

13:03

"God

“天哪

已读

13:03

I regret being refreshed in the morning

我后悔早上精神焕发”

已读

13:07

" Drinks and partying come naturally when you're celebrating something

当你庆祝某件事时，喝酒和聚会是很自然的事情

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13:10

The nights out are still gonna be just as fun

外出的夜晚仍然会同样有趣

已读

13:13

but you have to consider the recovery time

但你必须考虑恢复时间

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13:17

And know after you complete something

要知道，当你完成某件事后

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13:18

there is some sort of craving or urge to wanna go out

会有某种渴望或冲动想出去

已读

13:22

to give yourself a pat on the back

给自己一个鼓励

已读

13:25

But exploring other options than going out is gonna be healthy

但探索外出以外的其他选择会更健康

已读

13:31

Some examples:

一些例子：

已读

13:32

doing an everything shower

来一次彻底的沐浴

已读

13:34

oh

哦

已读

13:35

curling in bed with a good book

蜷缩在床上读一本好书

已读

13:38

also really fun

也很有趣

已读

13:39

A nice wholesome game night with a friend that you feel really safe around

和一个让你感到非常安全的朋友度过一个美好的游戏之夜

已读

13:45

These days

这些天

已读

13:46

I am way more selective about when I decide to go out

我对外出的决定更加挑剔

已读

13:50

and there's a couple of factors

有几个因素

已读

13:52

One

第一

已读

13:53

I have to make sure that we are partying with a purpose

我必须确保我们的聚会有目的

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13:57

Is it someone's birthday?

是某人的生日吗？

已读

13:59

Are we celebrating something or are we just going out for the sake of going out?

我们是在庆祝什么，还是只是为了出去而出去？

已读

14:04

Number two

第二

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14:05

I wanna make sure that I have nothing pressing the next day

我要确保第二天没有什么要紧事

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14:09

even the following day

甚至是后天

已读

14:10

I wanna give myself a nice cushion between that night out

我想在那个晚上之后给自己留出一些缓冲时间

已读

14:14

And third

第三

已读

14:16

it's gotta be with the right crew

必须和对的人一起

已读

14:18

All those three factors need to be there in order for me to say yes on going out

这三个因素都必须具备，我才会同意出去玩

已读

14:25

So I guess that concludes the end of this video

所以我想这个视频就到此结束了

已读

14:27

I'm gonna go to sleep

我要去睡觉了

已读

14:29

Goodnight

晚安

已读