🎙️ Podcast #62｜Why do you always feel drained? – 为什么你总是感到精力不足？ Chinese Listening Practice
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大家好，欢迎来到 Learn Chinese Podcast，我是李明。
Hello everyone, welcome to Learn Chinese Podcast. I’m Li Ming.
很高兴和你在一起学习中文。
It’s a pleasure to learn Chinese with you.
这个节目想用简单的方式帮助你学中文，也帮助你了解一些生活里的小问题。
This program aims to help you learn Chinese in a simple way and also help you understand some small problems in life.
今天我们要说的话题是“为什么你总是觉得很累”。
The topic we are going to talk about today is "Why do you always feel tired?"
很多人每天都说自己很累，不知道为什么。
Many people say they are tired every day and don’t know why.
今天我们一起慢慢地说这个问题，希望你可以学到一些新词，
Today we will talk about this issue slowly, and I hope you can learn some new words.
也可以想一想自己的生活习惯。
You can also think about your own lifestyle habits.
有时候人觉得很累，是因为晚上没有好好休息。
Sometimes people feel very tired because they did not get enough rest at night.
现在很多人喜欢玩手机，喜欢看电视剧，到很晚才睡觉。
Nowadays, many people like to play with their mobile phones, watch TV series, and go to bed very late.
可是我们的身体需要休息，如果每天睡觉太晚，第二天早上一定没有力气。
But our bodies need rest. If we go to bed too late every day, we will definitely have no energy the next morning.
比如我以前常常十二点以后才睡觉，早上七点要起床去上班，结果每天都觉得很困。
For example, I used to go to bed after midnight and have to get up at seven in the morning to go to work. As a result, I felt very sleepy every day.
后来我开始早点睡，大概十点半就关灯休息，早上起床就觉得精神好多了。
Later I started to go to bed early, turning off the lights at about 10:30, and feeling much more energetic when I woke up in the morning.
睡眠真的很重要，如果你总是累，先看看自己是不是睡得太少。
Sleep is really important. If you are always tired, first check whether you are getting too little sleep.
除了睡眠，吃的东西也会影响身体。
In addition to sleep, what you eat also affects your body.
有的人喜欢吃很多油炸食品，也有人常常不吃早餐。
Some people like to eat a lot of fried foods, while others often skip breakfast.
这样对身体不好，时间长了就会觉得没有力气。
This is bad for your health and you will feel weak after a long time.
我记得有一次，我连续几天都没有好好吃饭，只吃一点快餐和零食，
I remember one time, I didn’t eat properly for several days and only ate some fast food and snacks.
那几天整个人都觉得很虚弱。
I felt very weak during those days.
后来我开始每天早上喝一碗粥，吃一个鸡蛋，中午和晚上尽量多吃蔬菜，
Later I started to drink a bowl of porridge and eat an egg every morning, and try to eat more vegetables at noon and in the evening.
身体就慢慢好起来了。
My health gradually improved.
吃得健康，身体才会有能量。
Eat healthily so that your body will have energy.
还有一个原因是运动太少。
Another reason is too little exercise.
很多人一天都坐在椅子上，不怎么动。
Many people sit in chairs all day and don't move much.
这样血液循环不好，身体就容易觉得累。
This will lead to poor blood circulation and the body will feel tired easily.
以前我工作很忙，每天都坐着写东西，晚上回家也不想动，结果常常觉得很疲劳。
I used to be very busy at work. I would sit and write every day, and I didn’t want to move when I got home at night. As a result, I often felt very tired.
后来我开始每天晚饭以后去小区散步三十分钟，不需要跑得很快，只要走一走，
Later, I started to walk for 30 minutes in the neighborhood after dinner every day. I didn’t need to run fast, just walk a little.
呼吸新鲜空气，就感觉轻松了很多。
Breathing fresh air makes me feel much more relaxed.
运动其实很简单，不需要很难，只要每天动一动，就会觉得更有精神。
Exercise is actually very simple and doesn’t need to be difficult. Just move a little every day and you will feel more energetic.
压力也是一个让人觉得累的重要原因。
Stress is also an important reason why people feel tired.
在学校里，学生要考试，要做很多作业，心里紧张的时候，即使睡得很多，也还是觉得累。
In school, students have to take exams and do a lot of homework. When they are nervous, they still feel tired even if they sleep a lot.
在工作里也是一样，事情太多，上司要求很高，心里压力大，身体也会跟着很累。
It’s the same at work. There are too many things to do, the boss has high demands, the mental pressure is high, and the body is also very tired.
我记得有一次准备一个很重要的会议，每天都担心自己做不好，虽然晚上睡觉的时间很多，
I remember one time when I was preparing for a very important meeting, I was worried every day about not being able to do well, even though I had plenty of time to sleep at night.
但每天还是没有力气。
But I still don’t have the energy every day.
后来会议结束以后，心里轻松了，马上觉得身体也不那么累了。
After the meeting, I felt relieved and immediately felt less tired.
压力让人很辛苦，所以要学会放松自己。
Stress is very tiring, so you must learn to relax yourself.
心情不好也会让人觉得累。
A bad mood can also make people feel tired.
比如和朋友吵架，或者在家里有矛盾，心里不开心的时候，就算有很多休息时间，
For example, when you quarrel with friends, or have conflicts at home, and feel unhappy, even if you have a lot of rest time,
也还是觉得没有精神。
Still feel lacking energy.
我记得有一次和同事有不开心的事情，晚上虽然睡得早，可是第二天还是不想动，
I remember one time I had something unhappy with a colleague. Although I went to bed early that night, I still didn’t feel like moving the next day.
也不想说话。
I don't want to talk either.
心情真的可以影响身体，所以要尽量保持一个好的心态。
Your mood can really affect your body, so try to maintain a good attitude.
和朋友聊聊天，出去走走，听听音乐，这些小事都可以让心里变轻松。
Chatting with friends, going out for a walk, listening to music, these little things can make you feel relaxed.
其实很多时候，我们觉得累不是一个原因，而是很多习惯放在一起。
In fact, many times, we feel tired not because of one reason, but because of many habits combined.
睡得不好，吃得不健康，不运动，压力大，心情不好，这些加起来，就让身体总是很疲劳。
Poor sleep, unhealthy eating, lack of exercise, high stress, and bad mood all add up to making the body always tired.
如果我们慢慢改变一些小习惯，比如早点睡觉，吃健康的食物，每天走一走，
If we gradually change some small habits, such as going to bed earlier, eating healthy food, and taking a walk every day,
遇到问题学会放轻松，身体就会慢慢变得更有力气。
Learn to relax when you encounter problems, and your body will gradually become stronger.
生活不是要完美，而是要慢慢调整。
Life is not about perfection, but about gradual adjustment.
只要你愿意开始，就一定会有变化。
As long as you are willing to start, there will be change.
有的人会觉得自己每天都很努力，可是为什么身体还是很累呢？
Some people feel that they work hard every day, but why are they still tired?
一个重要的原因是生活习惯不稳定。
One important reason is unstable living habits.
有时候早睡早起，有时候又很晚才睡；有时候吃得很健康，有时候又随便吃快餐。
Sometimes I go to bed early and get up early, and sometimes I go to bed very late; sometimes I eat very healthy food, and sometimes I just eat fast food.
这样的习惯让身体很难适应，所以容易觉得没有力气。
This habit makes it difficult for the body to adapt, so it is easy to feel weak.
身体需要规律，如果每天都差不多的时间睡觉、吃饭，身体就会慢慢习惯，也会更有精神。
The body needs routine. If you sleep and eat at about the same time every day, your body will gradually get used to it and you will be more energetic.
比如我现在每天晚上十点半左右睡觉，早上七点左右起床，不管是工作日还是周末都一样，
For example, I now go to bed around 10:30 pm every day and get up around 7:00 am, whether it is a weekday or a weekend.
结果发现身体比以前更轻松了。
I found that my body felt more relaxed than before.
除了规律，环境也会影响我们。
In addition to rules, the environment also affects us.
如果住的地方太吵，晚上睡不好，白天一定没有力气。
If the place you live in is too noisy and you can't sleep well at night, you will definitely not have energy during the day.
如果房间太乱，东西到处都是，心里也会觉得很乱，这样容易有压力。
If your room is too messy and things are scattered everywhere, you will also feel confused and stressed.
一个干净安静的环境可以帮助我们休息，也可以让我们放松。
A clean and quiet environment can help us rest and relax.
我有一个朋友，他以前房间很乱，每天找东西都很麻烦，经常生气，结果总是觉得累。
I have a friend whose room used to be very messy. It was difficult for him to find things every day. He was often angry and as a result, he always felt tired.
后来他花了一天时间把房间整理干净，扔掉很多不需要的东西，每天回家看到整齐的房间，
Later, he spent a day tidying up the room and throwing away a lot of unnecessary things. Every day when he came home and saw the tidy room,
心里就很舒服，慢慢觉得不那么累了。
I felt very comfortable and gradually felt less tired.
天气变化有时候也会影响人的感觉。
Weather changes can sometimes affect how people feel.
比如夏天太热，人很容易没有精神；冬天太冷，有的人不想动，也觉得很累。
For example, when the summer is too hot, people easily become listless; when the winter is too cold, some people don’t want to move and feel very tired.
春天和秋天比较舒服，人通常觉得更轻松。
Spring and autumn are more comfortable and people generally feel more relaxed.
这时候我们要注意根据天气调整生活习惯。
At this time, we should pay attention to adjusting our living habits according to the weather.
夏天要多喝水，冬天要注意保暖，出门多晒太阳，这样身体就会更健康。
Drink more water in summer, keep warm in winter, and go out and get more sun, so your body will be healthier.
还有一点是很多人喜欢一直忙，从早到晚都安排很多事情，几乎不给自己时间休息。
Another point is that many people like to be busy all the time, arranging a lot of things from morning to night, and hardly giving themselves time to rest.
表面上看起来很努力，但其实这样很容易让身体太累。
It may seem like hard work on the surface, but in fact it is easy to make the body too tired.
我们需要给自己一些空的时间，可以坐下来喝一杯茶，可以听一首歌，
We need to give ourselves some free time to sit down and drink a cup of tea, listen to a song,
可以在公园里走一走。
You can take a walk in the park.
休息不是浪费时间，而是让我们有力气继续做事。
Rest is not a waste of time, but gives us the strength to continue doing things.
如果没有休息，身体和心都会觉得很重。
Without rest, the body and mind will feel heavy.
在日常生活中，我们也要注意不要给自己太高的要求。
In our daily lives, we should also be careful not to set too high expectations for ourselves.
有的人总是想把事情做得最好，每天都在担心做得不够好。
Some people always want to do things to the best of their ability and worry every day about not doing well enough.
这样心里很紧张，身体就跟着累。
This makes you feel nervous and your body tired.
其实我们可以对自己说：“我已经很努力了。
We can actually say to ourselves, “I’ve tried my best.
”这样心里会轻松很多。
"This will make me feel a lot more relaxed.
生活不是比赛，而是一步一步走。
Life is not a race, it's a step-by-step journey.
最后还有一个常见的问题，就是喝水太少。
Finally, another common problem is drinking too little water.
很多人每天只喝一点点水，身体会缺水，结果容易头疼，也会觉得很累。
Many people only drink a little water every day, which leads to dehydration, headaches, and fatigue.
水对身体非常重要，每天多喝几杯温水，可以帮助身体更健康。
Water is very important to the body. Drinking a few glasses of warm water every day can help your body stay healthier.
我自己试过，之前一天只喝两三杯水，经常觉得头很重。
I have tried it myself. Before, I only drank two or three glasses of water a day, and I often felt a heavy head.
后来我每天都提醒自己多喝水，大概八杯左右，结果身体轻松了很多。
Later, I reminded myself to drink more water every day, about eight cups, and as a result, I felt much more relaxed.
当我们开始注意这些小地方，就会发现身体的感觉慢慢改变。
When we start paying attention to these small details, we will find that the sensation of our body slowly changes.
生活习惯、环境、天气、休息、心态和喝水，这些看起来很简单，
Living habits, environment, weather, rest, mentality and drinking water, these seem simple,
但都和我们的健康有关系。
But they are all related to our health.
一步一步去做，你会发现自己不再总是觉得很累，
Do it step by step, and you will find that you no longer feel tired all the time.
而是每天都有更多的力气去做喜欢的事情。
Instead, I have more energy to do the things I like every day.
有时候人觉得很累，还和心里的想法有关系。
Sometimes people feel very tired, and it is related to their thoughts.
很多人喜欢想太多的事情，特别是在晚上，一个人安静的时候，
Many people like to think too much, especially at night when they are alone and quiet.
会不停地想工作、学习、家里的问题。
I will keep thinking about work, study and family problems.
这些想法让大脑一直工作，即使身体在床上休息，大脑还是没有休息。
These thoughts keep the brain working, and even if the body is resting in bed, the brain does not rest.
第二天早上起来的时候，就会觉得很重，没有力气。
When I woke up the next morning, I felt heavy and weak.
其实想太多不仅浪费时间，还会让我们更累。
In fact, thinking too much not only wastes time, but also makes us more tired.
我们可以试着在晚上睡觉前，把想法写在纸上，告诉自己明天再想，这样心里会安静一些。
We can try to write down our thoughts on paper before going to bed at night and tell ourselves to think about them tomorrow, so that we will feel calmer.
除了想太多，很多人还喜欢担心未来的事情。
In addition to overthinking, many people also like to worry about the future.
比如，有的学生总是担心考试成绩不好，有的上班族总是担心老板不满意。
For example, some students are always worried about getting bad grades on exams, and some office workers are always worried about their bosses being dissatisfied.
事情还没有发生，人就已经很紧张了。
People are already nervous even before things happen.
长时间这样，身体一定会很累。
If you do this for a long time, your body will definitely be very tired.
担心没有用，反而让我们浪费了力气。
Worrying is useless and only wastes our energy.
如果我们能专心做好今天的事，不去想太多明天的事，心里会轻松很多。
If we can concentrate on doing today's things and not think too much about tomorrow's things, we will feel much more relaxed.
在生活中，有的人还喜欢和别人比较。
In life, some people like to compare themselves with others.
看到别人工作顺利，学习很好，生活很开心，自己就开始觉得不好。
When I see others working smoothly, studying well, and living happily, I start to feel bad about myself.
总是和别人比，心里会有压力，也会失去快乐。
If you always compare yourself with others, you will feel stressed and lose your happiness.
其实每个人的生活都不一样，我们应该多看看自己做得好的地方，多给自己一些鼓励。
In fact, everyone’s life is different. We should look more at what we do well and give ourselves more encouragement.
这样心里不那么重，身体也会更轻松。
This way your mind will feel less heavy and your body will feel more relaxed.
情绪对身体的影响很大。
Emotions have a huge impact on the body.
如果总是生气、难过，身体会觉得很紧张。
If you are always angry or sad, your body will feel very tense.
比如我有一次和朋友吵架，虽然只是几句话，可是心里不舒服，晚上也睡不好，
For example, I once had an argument with a friend. Although it was just a few words, I felt uncomfortable and couldn't sleep well at night.
第二天整个人都很累。
I was very tired the next day.
后来我们和好了，心里轻松了，身体也马上舒服很多。
Later we reconciled, and I felt relieved and my body immediately felt much better.
可见保持一个平静的心很重要。
It can be seen that it is important to keep a calm mind.
可以试着深呼吸，出去走一走，或者和家人说说话，都会让情绪慢慢好起来。
You can try taking a deep breath, going out for a walk, or talking to your family, which will gradually make you feel better.
另外，很多人太长时间在手机和电脑前面，这也是一个让身体累的重要原因。
In addition, many people spend too much time in front of their mobile phones and computers, which is also an important reason for physical fatigue.
长时间看屏幕，眼睛很累，脖子很痛，心里也不安静。
Looking at the screen for a long time will make your eyes tired, your neck sore, and your mind uneasy.
特别是晚上睡觉前玩手机，会让人很兴奋，结果更难睡好觉。
Especially playing with mobile phones before going to bed at night will make people very excited, making it more difficult to fall asleep.
我们可以每天给自己一些没有手机的时间，比如吃饭的时候不看手机，
We can give ourselves some time without mobile phones every day, such as not looking at the phone while eating,
睡前半小时关掉手机。
Turn off your phone half an hour before bed.
这样眼睛休息，大脑也能安静，身体就会更健康。
This way, your eyes can rest, your brain can be quiet, and your body will be healthier.
音乐、读书、写字这些活动都能让心情变好。
Activities such as music, reading, and writing can improve your mood.
如果总是忙着工作学习，却没有给自己一点时间做喜欢的事情，生活会变得很无趣，
If you are always busy with work and study, but don’t give yourself some time to do the things you like, life will become boring.
也会觉得累。
You will also feel tired.
我有一个朋友每天晚上都会写几句话，有时候是自己的心情，有时候是一些小目标。
I have a friend who writes a few words every night, sometimes about his mood, sometimes about some small goals.
他说这样可以让自己放松，也能看到每天的进步。
He said this allows him to relax and see his progress every day.
小小的习惯，会让我们每天都更轻松。
Small habits can make our every day easier.
当我们慢慢学会少想一些，不去担心太多，不和别人比较，控制好情绪，减少手机时间，
When we gradually learn to think less, stop worrying too much, stop comparing ourselves with others, control our emotions, and spend less time on our phones,
多做让自己快乐的事，就会发现心里慢慢变轻，身体也会有更多的力气。
Do more things that make you happy, and you will find that your heart will gradually become lighter and your body will have more strength.
原来很多时候的累，并不是因为身体，而是因为心里。
It turns out that most of the time we feel tired not because of our body, but because of our heart.
只要心里轻松，身体也会慢慢变得更有精神。
As long as your mind is relaxed, your body will gradually become more energetic.
其实很多人觉得累，还和工作的方式有关系。
In fact, many people feel tired because of the way they work.
有的人喜欢一直做事，不停下来。
Some people like to keep doing things without stopping.
看起来很努力，可是身体和大脑都没有机会休息。
It seems like you’re working hard, but your body and brain don’t get a chance to rest.
这样做几天可能没问题，但时间长了，身体就会累坏。
This might be okay for a few days, but over time, your body will tire out.
我们需要学会在工作中停一停。
We need to learn to pause in our work.
比如写东西的时候，每隔一个小时站起来走几分钟，喝点水，伸一伸手臂，
For example, when writing, stand up and walk for a few minutes every hour, drink some water, and stretch your arms.
身体就会轻松一些。
Your body will feel more relaxed.
如果一直坐着不动，眼睛、脖子、背都会很累。
If you sit still all the time, your eyes, neck and back will get tired.
小小的休息，可以让我们有更多的力气继续做事情。
A small break can give us more energy to continue doing things.
学习也一样。
The same goes for learning.
有的学生从早到晚都在看书写字，从来不给自己休息的时间。
Some students read and write from morning to night and never give themselves time to rest.
这样不仅身体累，大脑也会累。
This will not only tire your body, but your brain as well.
学习的时候，可以把时间分开，比如学习四十分钟，就休息十分钟，出去走一走，
When studying, you can divide your time, for example, study for 40 minutes, then take a 10-minute break and go for a walk.
看看窗外的树和天空，然后再回来学习。
Look out the window at the trees and sky, then come back to studying.
这样效率更高，也不会太累。
This is more efficient and not too tiring.
其实学习和工作都不是做得越久越好，而是要找到一个合适的节奏。
In fact, neither studying nor working means doing it as long as possible, but you need to find a suitable rhythm.
还有一些人觉得累，是因为不懂得说“不”。
Some people feel tired because they don’t know how to say “no”.
别人让帮忙，总是答应，结果自己的事情越来越多，心里压力也越来越大。
I always agree to help others when they ask me for it, but as a result, I have more and more things to do and I feel more and more stressed.
慢慢地，人就觉得很累。
Gradually, people feel very tired.
其实有时候说“不”并不是不友好，而是保护自己。
In fact, sometimes saying "no" is not unfriendly, but to protect yourself.
只有当我们有力气的时候，才能更好地帮助别人。
Only when we have the strength can we help others better.
如果自己已经很累，还硬要做更多的事，最后可能什么都做不好。
If you are already very tired and still insist on doing more things, you may end up doing nothing well.
学会安排时间，学会给自己留空间，这样身体和心都会更轻松。
Learn to manage your time and give yourself space, so that your body and mind will be more relaxed.
另外，有些人喜欢一直追求完美。
Also, some people like to always strive for perfection.
做事情的时候，总觉得还可以更好，还要再改一改。
When doing things, I always feel that it can be better and needs to be revised.
这样花很多时间和力气，却很难满意。
This takes a lot of time and effort, but it's hard to be satisfied.
时间久了，人就会觉得很累。
After a long time, people will feel very tired.
其实没有什么事情是完全完美的，只要我们认真做了，就应该给自己一些肯定。
In fact, nothing is completely perfect. As long as we do it seriously, we should give ourselves some affirmation.
学会接受不完美，也是让自己轻松的重要方法。
Learning to accept imperfection is also an important way to make yourself feel more relaxed.
我以前写文章，总想改到最好，结果常常熬夜，第二天特别累。
When I wrote articles in the past, I always wanted to make them the best they could be. As a result, I often stayed up late and was extremely tired the next day.
后来我告诉自己，做到“够好”就可以了。
Later I told myself that being “good enough” would be enough.
这样心里轻松了，身体也不再那么疲劳。
This way, I feel relaxed and my body is no longer so tired.
人际关系也是一个让人累的地方。
Interpersonal relationships are also a tiring place.
有的人总是担心别人怎么看自己，总想让别人喜欢自己。
Some people are always worried about what others think of them and always want others to like them.
这样活得很辛苦，也很累。
Living like this is hard and tiring.
其实我们不可能让所有人都喜欢自己。
In fact, it is impossible for us to make everyone like us.
最重要的是做真实的自己，和真心的朋友在一起。
The most important thing is to be true to yourself and surround yourself with true friends.
和喜欢的人聊天，和家人吃饭，这些会让我们觉得温暖和有力气。
Chatting with loved ones and having a meal with family make us feel warm and strong.
不要把太多时间花在不重要的人身上，否则心里会越来越累。
Don’t spend too much time on unimportant people, otherwise you will feel more and more tired.
还有一点是目标太多。
Another point is that there are too many goals.
有的人给自己定了很多目标，每天都要完成很多事情。
Some people set many goals for themselves and have to accomplish many things every day.
看起来很积极，但如果目标太高，完成不了，就会失望，也会觉得累。
It may seem positive, but if the goal is too high and cannot be achieved, you will be disappointed and tired.
其实目标可以小一点，一步一步来。
In fact, the goal can be smaller and you can take it step by step.
比如每天运动十五分钟，而不是一开始就要跑一个小时。
For example, exercise for fifteen minutes every day instead of running for an hour at the beginning.
慢慢积累，身体和心里都会更舒服。
As you accumulate slowly, you will feel more comfortable both physically and mentally.
这样我们更容易坚持，也不会觉得太累。
This way it is easier for us to persist and we won’t feel too tired.
当我们开始学会休息，学会说“不”，接受不完美，放下别人眼光，设定合适的目标，
When we begin to learn to rest, learn to say "no", accept imperfections, let go of other people's views, and set appropriate goals,
就会发现生活不再那么沉重。
You will find that life is no longer so heavy.
身体和心灵得到放松，我们才会有更多能量去做重要的事情。
When our body and mind are relaxed, we have more energy to do important things.
原来让自己不累，不是做更多，而是学会如何平衡。
It turns out that the way to avoid being tired is not to do more, but to learn how to balance.
很多人总是觉得累，其实还有一个重要的原因，就是没有找到自己真正喜欢的生活方式。
Many people always feel tired. In fact, there is another important reason, which is that they have not found a lifestyle that they really like.
如果每天做的事情都不是自己想要的，只是因为必须去做，就会觉得很辛苦。
If you do things every day that you don’t want to do, but just do them because you have to, you will feel very tired.
比如，有的人明明不喜欢现在的工作，但还是每天硬撑着去上班。
For example, some people clearly don’t like their current jobs, but they still force themselves to go to work every day.
长时间这样，心里会觉得没有意义，身体也会觉得没有力气。
If you do this for a long time, you will feel meaningless in your heart and your body will feel weak.
相反，如果能在生活里加入一些自己喜欢的小事，即使很忙，也会觉得轻松一些。
On the contrary, if you can add some little things you like into your life, you will feel more relaxed even if you are very busy.
我认识一个同事，他每天晚上都会画几分钟画，虽然很简单，但这让他心里很快乐，
I know a colleague who draws for a few minutes every night. Although it is simple, it makes him very happy.
所以第二天工作的时候也更有精神。
So I will be more energetic when I go to work the next day.
还有的人觉得累，是因为生活太单调。
Some people feel tired because life is too monotonous.
每天都是一样的时间，去一样的地方，做一样的事情。
Same time every day, same place, same things.
没有新的体验，心里会觉得无聊，也会越来越累。
Without new experiences, you will feel bored and increasingly tired.
我们可以给自己安排一些小小的改变。
We can arrange some small changes for ourselves.
比如周末去公园走一走，或者去市场买一些新鲜的蔬菜，试着做一道新菜。
For example, take a walk in the park on the weekend, or go to the market to buy some fresh vegetables and try to make a new dish.
这样生活就会有一点新的味道，让心里觉得有趣。
This way, life will have a new flavor and make you feel more interesting.
其实人不只是需要休息和吃饭，也需要快乐和新鲜感。
In fact, people not only need rest and food, but also happiness and freshness.
人和人之间的关系也能给我们能量。
Relationships between people can also give us energy.
如果我们身边的人总是抱怨，总是消极，我们也会慢慢觉得累。
If the people around us are always complaining and negative, we will gradually feel tired.
可是如果我们常常和积极的人在一起，听他们的故事，分享快乐，就会觉得轻松很多。
But if we often hang out with positive people, listen to their stories and share their happiness, we will feel much more relaxed.
我有一个朋友，他总是笑，总是说一些温暖的话。
I have a friend who always smiles and says warm words.
每次和他在一起，我都会忘记自己的疲劳，反而觉得有力气。
Every time I am with him, I forget my fatigue and feel energetic instead.
可见选择和什么样的人在一起，也是让自己轻松的重要方法。
It can be seen that choosing who to be with is also an important way to make yourself feel relaxed.
另外，大自然对我们也有很大的帮助。
In addition, nature is also of great help to us.
每天在房间里，对着电脑，对着书，很容易觉得没有精神。
It's easy to feel listless when sitting in the room every day, facing the computer or reading a book.
但如果去公园，去山上，去湖边，看一看绿色的树和蓝色的天，呼吸新鲜空气，
But if you go to the park, to the mountains, to the lake, look at the green trees and blue sky, and breathe the fresh air,
身体和心都会马上放松。
Your body and mind will relax immediately.
我小时候在农村，常常和朋友去田里跑，去河边玩，整天都不会觉得累。
When I was a child in the countryside, I often ran in the fields and played by the river with my friends. I never felt tired all day.
现在虽然在城市里生活，但只要有时间，我还是会去郊外走一走，
Although I live in the city now, I will still go for a walk in the suburbs whenever I have time.
这样心里就会变得很轻松。
This way you will feel at ease.
还有一点是我们要学会感恩。
Another point is that we must learn to be grateful.
很多人总是想着自己没有的东西，结果心里不开心，身体也觉得累。
Many people always think about what they don’t have, which makes them unhappy and physically tired.
如果每天能想一想自己已经拥有的，比如有家人，有朋友，有健康，有一顿热饭，
If you can think about what you already have every day, such as family, friends, health, and a hot meal,
就会觉得生活其实很好。
You will feel that life is actually very good.
心里温暖了，身体也会更有力气。
When your heart is warm, your body will be stronger.
我每天晚上睡觉前都会想三件让我高兴的事情，有时候是很小的事，
Every night before I go to bed, I think of three things that make me happy, sometimes they are small things.
比如今天看到天空很蓝，喝到一杯热茶。
For example, today I saw the blue sky and drank a cup of hot tea.
这样一来，心里平静，睡得也更好，第二天自然就不那么累。
In this way, you will feel calmer, sleep better, and naturally feel less tired the next day.
当我们慢慢找到自己喜欢的生活方式，让生活不再单调，和积极的人在一起，亲近大自然，
When we slowly find the lifestyle we like, make life less monotonous, be with positive people, and get close to nature,
学会感恩，我们会发现每天都有新的能量。
If we learn to be grateful, we will find that we have new energy every day.
累不再是常常出现的感觉，而是一种提醒，让我们知道要调整自己。
Being tired is no longer a common feeling, but a reminder that we need to adjust ourselves.
其实生活不需要很复杂，只要有健康的习惯，有快乐的心态，就能让身体和心都轻松起来。
In fact, life does not need to be complicated. As long as you have healthy habits and a happy attitude, you can make your body and mind relaxed.
这样我们不仅不会总是觉得累，还会有更多的力气去享受生活里的美好。
In this way, we will not only not always feel tired, but also have more energy to enjoy the beauty of life.
✍️ Vocabulary & Examples - 词汇和例子
Let's learn a few useful and meaningful phrases from today's podcast!
累 (lèi)
Meaning: tired, exhausted
Explanation: A basic and very common adjective. Use to say your body or mind feels low on energy. (HSK 1–2 level)
Example from the text: 很多人每天都说自己很累，不知道为什么。
睡眠 / 睡得 (shuìmián / shuì de)
Meaning: sleep / to sleep (how one sleeps)
Explanation: 睡眠 = noun "sleep"; 睡得 + adjective is used to describe the quality/amount of sleep (e.g., 睡得很好 / 睡得太少). Useful for talking about rest and health. (HSK 3)
Example from the text: 睡眠真的很重要，如果你总是累，先看看自己是不是睡得太少。
快餐 (kuàicān)
Meaning: fast food
Explanation: Food that is quick and convenient but often not healthy. The podcast warns eating too much 快餐 may make you feel weak. (HSK 4 - basic noun)
Example from the text: 我连续几天都没有好好吃饭，只吃一点快餐和零食，那几天整个人都觉得很虚弱。
蔬菜 (shūcài)
Meaning: vegetables
Explanation: Important word when talking about healthy eating. The speaker suggests 多吃蔬菜 to gain energy. (HSK 3)
Example from the text: 中午和晚上尽量多吃蔬菜，身体就慢慢好起来了。
运动 (yùndòng)
Meaning: exercise, physical activity
Explanation: General noun/verb for moving your body. Short, regular activity (散步 thirty minutes) helps energy and circulation. (HSK 3)
Example from the text: 后来我开始每天晚饭以后去小区散步三十分钟，不需要跑得很快，只要走一走，就感觉轻松了很多。
压力 (yālì)
Meaning: pressure, stress
Explanation: A key noun when discussing mental load. Stress can make you feel tired even with enough sleep. Learn verbs like 承受压力 / 缓解压力. (HSK 4)
Example from the text: 压力让人很辛苦，所以要学会放松自己。
放松 (fàngsōng)
Meaning: to relax, relax
Explanation: Useful verb for stress relief. Simple actions like 聊聊天 or 深呼吸 help 放松. (HSK 3)
Example from the text: 遇到问题学会放轻松，身体就会慢慢变得更有力气。
习惯 / 规律 (xíguàn / guīlǜ)
Meaning: habit / routine, regularity
Explanation: 习惯 = everyday habits; 规律 = regular pattern. The text explains a stable 生活习惯 and 规律作息 help energy levels. (HSK 3–4)
Example from the text: 身体需要规律，如果每天都差不多的时间睡觉、吃饭，身体就会慢慢习惯。
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