译文及生词短语整理：朗读者小组

Translation

How to Be Happy When You’re in an Unhappy Situation

当你处于不愉快的境地时，如何使自己快乐起来？

By Leo Babauta

Sometimes life throws you into a miserable situation, and it can seem pretty dark.Just a few examples of unhappy situations:

有时候，生活会让你陷入悲惨的境地，而这种悲惨的境遇看起来很黑暗。以下是一些不愉快的例子：

You lost a loved one

You received bad news

Your finances are messed up

You’re having a bad day at work

Your partner is mad at you or has broken up with you

You’re sick or really tired

You’re in pain

Someone has hurt you emotionally

你失去了一个心爱的人

你收到了坏消息

你的财务一团糟

你在工作中遇到了糟糕的一天

你的伴侣对你很生气，或与你分手了

你生病了，或者真的累透了

你很痛苦

有人在感情上伤害了你

These are terrible, and it’s normal to be pretty unhappy when things like this happen. You might wonder why life sucks so hard. Why can’t things be better?

这些情况都很可怕的，并且当这样的事情发生时，你会非常不开心，这很正常。你可能会想知道为什么生活如此糟糕。情况为什么不能比现在好一些？

Often things are out of our control, and we can’t always fix these situations, at least not easily or right away. But that doesn’t mean you can’t find happiness somewhere in that miserable situation.

通常情况下我们无法控制这些事，我们不总是能改变这些糟糕的情况，至少不能容易地或马上改变。但这并不意味着你在这悲惨的境遇下找不到幸福。

Happiness is possible, if you learn a few simple techniques:

如果你学习一些简单的技巧，得到幸福是可能的：

1. Allow yourself to be unhappy. When we’re feeling bad, feeling in pain, all we want is to get away from it. Ignore it, pretend you’re fine, comfort yourself from the pain, shield yourself, lash out in defensiveness, numb it with drugs, distract yourself. This is a very human response. But actually, wanting to get away from the unhappiness doesn’t make it better. It usually just prolongs the pain, makes problems worse. Instead, tell yourself that it’s OK to feel unhappy, it’s OK to feel pain

1. 允许自己不开心。当我们感觉不舒服、感到痛苦时，我们想要做的就是摆脱它，忽略它，假装你很好，安慰自己，保护自己，以防守的姿态猛烈反击，用药物麻醉痛苦，分散自己的注意力，这些都是很正常的反应。但实际上，想要摆脱不快乐并不能使情况变得更好，它通常只能延长痛苦，使问题变得更糟。相反，你应该告诉自己，感觉不快乐是没问题的，感到痛苦也是没有问题的。

2. See the pain as aliveness. Now that you’re face-to-face with the pain and misery, now that you’re touching it and intimate with it … see that in fact, it is a tender feeling of being alive. Life isn’t numbness and avoidance (at least, not exclusively), and it’s not all butterflies and sunshine. Being alive means feeling pain, feeling fear, feeling disconnected sometimes. Allow yourself to feel it, and imagine that this is what living feels like.

2. 把痛苦视为活力。现在你与痛苦和不幸面对面坐着，你正在触摸它，并与它亲密接触……感觉到了吗事实上，这是一种活着才有的温情。人生不是麻木和逃避（至少不仅仅只有麻木和逃避），也并不是总是快乐的。活着意味着感到痛苦，感到恐惧，感觉有时与外界失去联系。允许自己感受它，想像这才是生活的感觉。

3. Find gratitude somewhere. Being fully alive, being fully immersed in this experience of this moment … what is there to be grateful for? Even small things, like the sight of leaves outside trembling in the wind or someone laughing nearby. Or things we take for granted, like eyesight and music. Having relationships. … Find three happy things in this moment to be grateful for.

3. 找到值得感激的事物。活着并完全地沉浸在当前时刻的体验中....这样有什么值得感激的呢？有的，即使是非常小的事情都值得我们去感激，比如看到户外的树叶在风中摇摆、听到某人在附近好爽地大笑；也可以对那些我们认为理所当然的事务充满感激，比如我们的视力、音乐、拥有的关系......请试着在此时此刻找到三件值得感激的事物。

4. Find joy in being alive. You are alive! You should be singing from the hilltops. Even in our worst moments, we can find some joy in this not-small fact, that we are alive.

4. 从我们活着这件事儿中找到快乐。你还活着！就单单是这个事实都值得你站在小山顶上纵情高歌。即使是在我们最艰难的时刻，我们也可以从这个并不小的事实中寻找一些快乐，这个事实就是我们还活着。

Yeah, I know. It’s hard. I’m not saying that doing this will magically make everything better. But there’s always joy to be found in every moment, if we dare to look.

是的我也知道做到这些很难，我并不是说做到这些就会奇迹般地让所有事情变好，但是如果我们敢去寻找的话，每时每刻总有一些值得我们去探索的欢乐。

New words

1. miserable 英  ['mɪz(ə)rəb(ə)l]  美  ['mɪzrəbl] 

adj. 悲惨的；痛苦的

e.g. I took a series of badly paid secretarial jobs which made me really miserable.

我连着干了几份工资很低的秘书工作，这让我感到真的很痛苦。

2. suck 英  [sʌk]  美  [sʌk] 

vi. 糟糕

e.g. Today is very sucky,everything sucks.

这是很糟糕的一天，所有事情都很糟糕。

3. pretend 英  [prɪ'tend] 美  [prɪ'tɛnd]

vi. 假装，伪装，佯装

e.g. I pretend that things are really okay when they're not.

我在情况不好的时候假装一切真地没事。

4. defensiveness [di'fensivnis] 

n. 防御；防御性

e.g. Power struggles are common. Blame, judgment, criticism and defensiveness are likely outcomes.

权力抗争是很常见的；指责，批评，挑剔，防御，是最有可能的结果。

5. prolong 英  [prə'lɒŋ] 美  [prəˈlɑːŋ] 

vt. 延长；拖延

e.g. Mr. Chesler said foreign military aid was prolonging the war.

切斯勒先生说外国的军事援助正在延长这场战争。

6. aliveness 英[əˈlaɪvnəs]  美[əˈlaɪvnəs] 

n. 活力

e.g. This an absolute sense of peace and aliveness.

这是一种完全的平静和有活力的感觉。

7. misery 英  [ˈmɪzərɪ] 美  ['mɪzəri] 

n. 痛苦，悲惨

e.g. All that money brought nothing but sadness and misery and tragedy.

那些钱带来的只有悲哀、苦难和不幸。

8. exclusively 英  [ɪk'skluːsɪvlɪ] 美  [ɪk'sklʊsɪvli] 

adv. 唯一地

e.g. They think this is exclusively about the video.

他们认为这是专门针对那个视频的。

9. immerse 英  [ɪ'mɜːs] 美  [ɪ'mɝs] 

vt. 沉浸；使陷入

e.g. Their commitments do not permit them to immerse themselves in current affairs as fully as they might wish.

他们的职责不允许他们如其所愿地埋头于时事。

10. hilltop 英  ['hɪltɒp] 美  ['hɪltɑp] 

n. 小山顶

e.g. From the hilltop we saw the blue ocean below.

从山顶上我们看见了下面蓝色的海洋。

Phrases

1.loved one 心爱的人

2.mess up 陷入困境；搞糟

3.break up (婚姻、恋爱关系) 破裂，分手

4.out of our control 不受我们的控制

5.lash out 猛击；猛烈抨击

6.take for granted 认为…理所当然

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