节目资讯
刊物:空中英语教室
日期:2012-01-26
难易度:High
关键字:distraction, closure, fret, big-picture, proactive, mindfulness


























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11:43





















(Music).
Welcome back, friends.
I hope you had a relaxing break and that anything that may be stressful in life
you are taking time away from that.
Now we talked about ways to avoid stress.
One of them is to use your commute in the morning to relax.
Now our author gave us some suggestions: maybe listening to music or audio
books,
or even just enjoying the silence of the car or bus, or really whatever vehicle
you are taking to work.
Now if you are interested in looking for music or audio books, you know that you
can use these:
you can download them online or you can also buy them at bookstores.
Audio books are a great way to be more informed, to be learning even when you
don't have time to just sit and read.
So find something that works for you, something that can help you relax on your
way to work.
We have a few more things to talk about, so join us on line 10.
Avoid the Worry Trap at Work.
Scan forward to anticipate any trigger events that might be coming up so that
you can take a proactive and constructive approach to challenging areas,
rather than a "fretting" approach.
At a more general level, look at your orientation to living in the moment.
Looking backward and forward rather than being present in the current moment is
common,
and developing a sense of presence will make all of this much easier.
Mindfulness practices are very helpful for this and can serve as a great
preventive device for worrying.
Take a big-picture approach through developing mindfulness, while learning to
better anticipate and address episodes of worry.
You have arrived at work and you've taken time to find closure for stressful
events.
Now scan forward to anticipate any trigger events that might be coming up so
that you can take a proactive and constructive approach to challenging areas.
That's right. So you want now to scan ahead.
And if you're scanning something, it means you're looking at it, usually looking
pretty... not too closely, actually.
So you're looking ahead to the future to try and be proactive.
Now when you are "proactive," that means you are taking action before it has
happened.
So take action.
Take action to cause yourself to be in a good place going into the situation.
That's right.
So you want to make sure you're actually doing something with those challenging
areas, rather than taking a "fretting" approach.
And "fretting" means you are, well, worrying.
Or nervous, maybe you're getting nervous about a situation.
Maybe it's school, you know, that you have a speech coming up or a project due.
It can make you nervous.
Instead of fretting about it, be proactive.
Have your work done. Be prepared.
Now Kaylah, sometimes this can happen with us, even.
When we are fretting or nervous about when we are preparing to teach, and so we
have to be proactive, get our work done, be positive.
That's right.
We have to be positive just as much as all of our friends out there need to be
positive as well.
Now at a more general level, look at your orientation to living in the moment.
Now your orientation is where you are, the location of where you are.
Right. And if you're living in the moment, that means you're not thinking about
the future or the past.
You're just doing what needs to be done right now.
You can't change the past, and you can't predict the future, so take the present
and be the change you need.
Right. You should look... not look backward or forward, but rather be present in
the current moment.
That is common and developing a sense of presence, which will make all of this
much easier.
That's right.
If we... you know, Ryan, we've talked that worrying is usually about something
that has happened or will happen.
It's never about anything that is happening.
Right. And if you are... if you need to do something that is very important,
then you shouldn't be thinking about what has happened or what will happen
either.
So just think about what is happening in the moment.
Mindfulness practices are very helpful for this and can serve as a great
preventive device for worrying.
All right.
"Mindfulness" is referring to when you are trying not to forget, you remember
what is happening.
And so that'll help you, again, not to worry.
That's right. And you can prevent things from getting in the way.
Take a big-picture approach through developing mindfulness while learning to
better anticipate and address episodes of worry.
All right.
So here you want to look at the big picture.
This is a wonderful thing to do.
The "big-picture" is referring to everything that is happening.
You are thinking of the total situation, not just the small facts.
That's right. If you think about a painting, you look at the entire picture, not
the small brushstrokes that might be in the way.
So look at the whole picture and prepare for everything so you can anticipate
and then address, be ready for any kind of stress that might approach.
All right. Use these tips to help avoid the worry trap at work.
Right now let's go visit the Chat Room.
OK, Ken. Here's your book.
Thanks, Bryan.
Uh... You forgot to give me back my library card?
Oh! Right. Sorry.
Here you go.
Thanks.
Wow! Ken, you know, I have been really absent-minded today.
You have?
I know that "absent" means not here.
So does "absent-minded" mean that your mind isn't here?
Kind of.
It means that I'm thinking about other things and not about what I'm doing now
in the present moment.
Hey, that reminds me of something I just read in Studio Classroom magazine.
It said that a lot of people look backward and forward rather than being present
in the current moment.
That's a similar idea.
In this case, looking backward and forward represent thinking about the past or
the future.
So these people are thinking about the past or the future rather than focusing
on what's happening at the time.
So being present is another way of saying being aware of what's happening at the
time and focusing on that?
You're right, Ken.
Hey, I know you like idioms; so have you ever heard of someone "being in their
own little world"?
No, I haven't.
What does it mean?
It means that they are daydreaming or thinking hard about something and they
don't know what's going on around them.
So could I say that you were in your own little world just now?
I guess you could.
But being in one's own little world is a bit stronger than just being
absent-minded.
If you are absent-minded, you could still be talking to people, writing, and so
on.
But if you're in your own little world, you're usually just staring into space
or doing something that requires no thought at all.
OK. I can see that these idioms could be really useful.
Especially when you want your librarian to focus on what they're supposed to be
doing, right?
Yes, especially then.
(Chinese).
Hi, everyone. I'm Michelle.
(Chinese).
And time really flies.
I'll see you next time. Bye-bye.
You know, it's too bad you couldn't bring your dog or cat to work because they
are such great stress reducers.
But instead, maybe you could have a little fishbowl on your desk.
That would be kind of fun.
Whenever you feel pressure, just look at the fish.
Or maybe you could keep a stress journal.
Writing always helps put things in perspective.
Also, think about breathing techniques and small exercises you can do at your
desk to reduce stress.
Friends, I hope the rest of your Thursday is stress-free.
Please join us tomorrow as we try to make the right choice.
And have a great day.