Chaptrer 6
What the Hell: How Feeling Bad Leads to Giving In
“那又如何”：情绪低落为何会使人屈从于诱惑
● WHY STRESS MAKES US WANT 为什么压力会勾起欲望
● IF YOU EAT THIS COOKIE, THE TERRORISTS WIN 如果你吃了这块饼干，恐怖分子就赢了
● THE WHAT - THE - HELL EFFECT: WHY GUILT DOESN’T WORK “那又如何”效应：为什么罪恶感不起作用
►► words and phrases
（1）feel down 感到沮丧；情绪消沉
feel cast down 感到低沉
feel let down 感到有些失落
仿句：You can go turn on your favorite song and song when you fell down.
（2）instinct
n. 本能，直觉；天性
adj. 充满着的
by instinct 出于本能
instinct for 有…的天分；生来就
on instinct 本能，凭直觉
be instinct with life and beauty 充满生命和美
仿句：It's a instinct for mother to protect her kids.
（3）grapple ['græpl]
vi. 抓住；格斗；抓斗机
vt. 抓住；与…格斗
n. 抓住；格斗
过去式 grappled，过去分词 grappled，现在分词 grappling
grapple with sth 尽力解决，设法理解〔难题〕
仿句：We must grapple with the problem despite challenging.
（4）procrastination
n. 耽搁，拖延；拖延症
同义词：n. delay，tarriance 耽搁，拖延
Procrastination is the thief of time. 拖延就是浪费时间。
仿写：When we finish a task, we should learn how to control procrastination.
（5）
more often 经常
run into 遭遇，陷入；撞上，撞到；偶然遇见
cling to 坚持；依靠；依附；紧握不放
even as 正如；正巧在…的时候
terror management 恐惧管理
►►Sentence
♬ （1）
The promise of reward—as we’ve seen-does not always mean that we will feel good. More often, the things we turn to for relief end up turning on us.
正如我们所知，奖励的承诺并不总意味着我们会感觉快乐。通常，我们缓解压力的办法会让我们更有压力。
As we explore the effects of stress, anxiety, and guilt on self-control, we’ll see that feeling bad leads to giving in, and often in surprising ways.
在研究压力、焦虑、罪恶感对自控力的影响时，我们发现，情绪低落会使人屈服，而且经常是以令人吃惊的方式屈服。
Why does stress lead to cravings? It’s part of the brain’s rescue mission.So whenever you are under stress, your brain is going to point you toward whatever it thinks will make you happy.When you’re under stress, any temptations you run into will be even more tempting.Stress points us in the wrong direction, away from our clear-headed wisdom and toward our least helpful instincts. That’s the power of the one-two punch of stress and dopamine。
为什么压力会带来欲望呢？这是大脑救援任务的一部分。当你感到压力时，你的大脑会指引你去做它认为能带给你快乐的事情。当你面对压力时，你面前的所有诱惑都更具有诱惑力。压力把我们引向了错误的方向，让我们失去了理性，被本能支配了。这就是压力和多巴胺强强联手的力量。
（启发：培养多元化的兴趣爱好很有必要，当我们要面临高强度的压力的时候，转移注意力，用我们的兴趣爱好去缓解压力，而不是任由大脑自主选择。这让我想起了之前对我影响比较大的一个观点，最好的休息方式不是睡觉，而是改换活动内容，使大脑的不同区域得到休息，让你重燃生活的热情！心理生理学家谢切诺夫做过一个实验，为了消除右手的疲劳，他采取两种方式——一种是让两只手静止休息，另一种是在右手静止的同时又让左手适当活动，然后在疲劳测量器上对右手的握力进行测试。结果表明，在左手活动的情况下，右手的疲劳消除得更快。这证明变换人的活动内容确实是积极的休息方式。）
♬ （2）
We don't just cling to guns and God when we re scared; many of us also cling to credit cards, cupcakes, and cigarettes. Studies show that being reminded of our mortality makes us more susceptible to all sorts of temptations, as we look for hope and security in the things that promise reward and relief.
当我们感到恐惧时，我们不只依靠枪支和上帝。我们中的很多人还会依靠信用卡、蛋糕和香烟。研究发现，当我们意识到自己不会永生时，我们会更容易屈服于各种诱惑，就像是在奖励和减压的承诺里寻找希望和安全感一样。
So even as a smokers brain encodes the words “WARNING: Cigarettes cause cancer” and grapples with awareness of his own mortality, another part of his brain starts screaming, “Don't worry , smoking a cigarette will make you feel better!”
所以，当烟民看到烟盒上的警告时并不会想到戒烟，即使烟民的脑子里出现了一句话：“警告：吸烟会引发癌症”，或是意识到自己在和死神抗争，他们大脑的另一部分也会尖叫：“别担心，抽根烟会让你更快乐！”
Sometimes terror management leads us not into temptation, but procrastination.If there's something you’ve been putting off or keep “forgetting” to do, is it possible that you are trying to avoid facing your vulnerability?If so, just seeing the fear can help you make a rational.
有时候“恐惧管理”带来的不是诱惑，而是拖延。如果你总想推迟或者总是“忘记”去做某些事情的话。这是不是因为你无法面对自己的脆弱。如果是这样的话，正视恐惧会帮你做出理性的选择。
（启发：关于恐惧理论，在生活中经常接触到，原来它还有一套科学理论。会经常发现，当我们觉得一件事情很棘手的时候，往往会产生拖延，而拖延又会带来严重的焦虑，这种焦虑导致我们内心更大的恐惧....这其实也是个恶性循环。有时，真正的恐惧并不在于一件事情本身的恐惧程度，而在于我们反复咀嚼，反复在大脑演示出来的恐惧感，所以，想象出来的恐惧往往比恐惧本身更恐惧。无论我们有什么恐惧，面对它，无论一件事情有多难，踏出第一步，后面就简单了。）
♬ （3）
Welcome to one of the biggest threats to willpower worldwide: the “what-the-hell effect.” The what-the-hell effect describes a cycle of indulgence, regret, and greater indulgence.Any setback can create the same downward spiral.
欢迎关注世界范围内意志力的最大威胁之一：“那又如何”效应。这种效应描述了从放纵、后悔到更严重的放纵的恶性循环。任何挫折都会引起这种恶性循环。
If you think that the key to greater willpower is being harder on yourself, you are not alone. But you are wrong. Study after study shows that self-criticism is consistently associated with less motivation and worse self-control. It is also one of the single biggest predictors of depression, which drains both “I will” power and “I want” power. In contrast, self-compassion-being supportive and kind to yourself, especially in the face of stress and failure-is associated with more motivation and better self-control.
如果你认为提升意志力的关键就是对自己狠一点，那么，这么想的不止你一个。但是，你错了，众多研究显示，自我批评会降低积极性和自控力，而且也是最容易导致抑郁的因素。它不仅耗尽了“我要做”的力量，还耗尽了“我想要”的力量。相反，自我同情则会提升积极性和自控力，比如，在压力和挫折面前支持自己，对自己好一些。
（启发：一定程度上，这颠覆了很多传统观念。我们习以为常的认为自我批评是在失败时比较好的反省方式，而自我原谅就是找借口。其实，大脑的深层动机有时候就是一种本能，这种本能有时候我们几乎感觉不到，所以我们也无法感受到自我批评后大脑的各种应对方式。当然，反省是很重要的，但是过于严苛的自我批评确实很让人情绪低落，自我否认，失去动力。当我们面临失败的时候抱抱自己，请和自己和解。既然成功没有所谓的标准，那么失败也是一样，你所谓的失败也是你自己下的定义，当你如此定义的时候，便没有失败了。）
►►Summary
Pressure will appear anytime and anywhere. It's an important lesson how to face pressure.We need to develop a variety of interests to cope with stress.Everybody makes mistakes and experiences setbacks.How we handle these setbacks matters more than the fact that they happened.We should always pay attention to how we feel.Hug yourself when we fail, not criticism.
Life is so wonderful !
