【翻譯文章】How to Manage Stress (A Step-by-Step Guide to Turn Stress Into Success)

Stress is something I’ve faced in a deep and personal way, and have overcome successfully. Living with stress is surprisingly common – according to the American Psychological Association, approximately 60% of Americans are stressed with concerns over money, job pressure and health contributing to 76% of stress.

我以一種深刻和私人的方式處理壓力，並且成功地克服了。生活壓力驚人的普遍——根據美國心理協會的說法，大約60%的美國人為錢困擾，工作壓力和長期的壓力下犧牲的健康多達76%。

Numerous studies have shown that stress has a strong negative impact on well-being and prolonged stress has been associated with anxiety, depression, coronary diseases and sleep problems.

大量研究表明，壓力對幸福感有很強的負面影響，長期的壓力與焦慮、抑鬱、冠心病和睡眠問題有關。

It’s clear that to live a happy and fulfilled life, we need to learn how to respond to life’s challenges without getting stressed. However, stress itself is complicated. There are many different types of stress and there is no easy one size fits all solution.

很明顯，想要過一種快樂充實的生活，我們需要學習如何在沒有壓力的情況下應對生活中的挑戰。然而，壓力來源是很複雜的。有許多不同類型的壓力來源，而不會有單純的一套解決方法，可以適用於任何類型。

In this article, we’ll dive deeper to examine the real cause of stress and how to manage stress and turn it into success.

在這篇文章中，我們將深入探討壓力的真正原因，以及如何管理壓力並將其轉化為成功。

【Table of Contents】
分四大內容

1.Where does stress come from these days?
2.Symptoms of feeling stressed
-Overt (or obvious) symptoms of stress
-Deeper (or not so obvious) symptoms of stress
3.How to manage stress (a step-by-step guide)
-Part A – Decode the 4 real causes of stress
-Part B – Change your mindset to turn stress into success
-Part C – A step-by-step guide to manage stress
4.Turning stress into success

1.壓力來自哪裡?

2.感到壓力的症狀

-明顯的壓力症狀。

-不太明顯的壓力症狀。

3.如何管理壓力(循序漸進)

-第一部分-解讀壓力的四個真正原因。

-B部分-改變你的心態，把壓力轉化為成功。

-第C部分-一步步列好清單管理好壓力。

4.將壓力轉化為成功

Where does stress come from these days?

壓力來自哪裡?

Stress is an evolutionary response to a threat in our environment. In our caveman days, stress helped us survive by triggering our ‘fight’ or ‘flight’ response to help us run away from wild animals or fight to defend our territory.

壓力是對環境威脅的一種演化性反應。在我們穴居人的日子裡，壓力幫助我們生存，逼迫我們“戰鬥”或“逃跑”，進而幫助我們逃離野生動物或為保衛我們的領土而戰鬥。

In today’s modern world however, stress has evolved as a coping mechanism to help us manage mental and emotional overwhelm such as dealing with demanding bosses, managing our finances or surviving health issues.

然而，在當今的現代社會，壓力已經演變成一種應對機制，幫助我們管理心理和受挫情緒，比如處理苛刻的老闆、管理我們的財務或拯救健康問題。

As these are daily problems, we simply do not have the emotional strength and mind space to respond effectively each and every day – this is how stress becomes chronic and starts to interfere with our lives.

這些都是日常問題，我們輕易喪失情感力量和精神來有效地應對每一天——這就是壓力如何變成慢性病，並開始影響我們的生活。

Symptoms of feeling stressed

感到壓力的症狀

Symptoms of stress can be very obvious or buried deep in our psyche depending on how we’ve dealt with stressful experiences through our lives.

壓力的症狀可能很明顯，也可能深埋在我們的心理，這取決於我們如何處理生活中壓力的經歷。

Overt (or obvious) symptoms of stress

明顯的壓力症狀。

Symptoms of stress commonly manifest in terms of physical, mental or emotional discomfort.

壓力的症狀通常表現為身體、心理或情緒上的不適。

• Physical signs include headaches, tiredness, an upset stomach or an inability to sleep well
• 身體上的症狀包括頭痛、疲憊、胃不舒服或睡不好。
  
  
• Mental signs include feeling overwhelmed, being ‘down in the dumps’ and unable to enjoy yourself or switch off
• 精神上的症狀包括感到不知所措、情緒低落、不能好好玩樂或者注意力不集中。
  
  
• Emotional signs include being irritable, impatient, anxious, nervous, depressed, lonely and feeling like there’s no way out
• 情緒上的跡象包括易怒，急躁，焦慮，緊張，沮喪，孤獨和感覺像是無路可走。

Deeper (or not so obvious) symptoms of stress

不太明顯的壓力症狀。

Many times, we tend to avoid dealing with stressors head-on, thinking that avoiding problems will make them go away or stop us from getting anxious. In psychological terms, this is known as avoidance coping a.k.a “What you resist, persists”.

很多時候，我們傾向於避免正面應對壓力，認為逃避問題之後壓力自然會離開或讓我們不再焦慮。在心理學術語中，這被稱為逃避應對。“你所抗拒的，堅持”。

Avoidance coping doesn’t work in the long-term because not dealing with our problems only increases anxiety instead of diminishing it.

逃避應對不會長期有效，因為不處理我們的問題只會增加焦慮，而不是減少焦慮。

We also tend to adopt other not so obvious ways of coping which can be even more detrimental to our health and well-being such as:

我們也傾向於採取其他不那麼明顯的應對方式，甚至對我們的健康和幸福感產生危害，例如:

• Emotional eating or overeating – Turning to food when we are stressed is very common because food helps us feel better in the moment by triggering our brain’s reward system. Often, we end up overeating to numb our feelings so we can avoid thinking about them. This often ends up leading to compulsive or binge eating where we can feel that we don’t have any control over our food choices.
• 情緒化進食或過度進食——當我們感到壓力的時候，會想吃東西是很常見的，因為吃美食的那一刻會幫助我們紓壓，刺激我們大腦的獎勵系統。通常，我們會吃得比較多來麻痺感覺，這樣我們就可以避免去想它們。這也常導致強迫性飲食或暴食，在這種情況下，我們沒有辦法控制我們要吃什麼。
• 
  
• Reliance on substances like alcohol – Similar to food, some of us turn to alcohol or other substances to help us relax in the moment. However, by doing this over and over again, it can easily become an addiction.
• 依賴於酒精之類的物質——類似於食物，我們中的一些人會求助於酒精或其他物質來幫助我們放鬆。然而，這樣一遍又一遍的重複，很容易上癮。
  
  
  
  
• Nervous behaviors like chewing nails – Since we are not dealing with stress directly, we end up releasing our nervous energy by biting nails or pinching our skin.
• 緊張的行為就像咬指甲——因為我們不是直接處理壓力，我們最終通過咬指甲或掐皮膚來減輕我們的壓力。
• 
  
• Procrastination – One of the most common consequences of avoidance coping is procrastination which only serves to increase our anxiety and makes us feel even worse than we started with. We end up questioning our motivation, willpower and discipline which can lead to low self-esteem and feeling stuck in life.
• 拖延症——逃避應對最常見的症狀之一就是拖延症，它只會增加我們的焦慮，讓我們感覺更糟。我們開始質疑我們的動機、意志力和紀律，這些會導致自卑和生活停滯。
  
  
• Passive aggressiveness – The stress of being stressed makes us irritable and more aggressive than normal as we usually want to be left alone and don’t have patience in dealing with other people or routine tasks during the day. Often, this can lead to us pushing away the people we most love and makes us feel even more lonely and depressed.
• 消極的攻擊性——壓力會讓我們變得急躁，變得比平時更有侵略性，因為我們通常想要獨處，在這段期間內，和他人的應對或處理日常事務時沒有耐心。通常，這會導致我們趕走我們最愛的人，讓我們感到更加孤獨和沮喪。
  
  
• Rumination – Some of us keep thinking about the same negative stressors over and over again wondering why this is happening to us and brooding over the circumstances. This sends us even more into a negative spiral and unable to respond to life’s challenges in a proactive way.
• 沉思——有些人不斷地思考消極壓力，想知道為什麼這種情況會發生在我們身上，並在這種情況下沉思。這使我們更加陷入惡性循環，無法以積極主動的方式應對生活中的挑戰。
  
  
• Chronic Illnesses – incidences of autoimmune illnesses such as IBS, Crohn’s, Ulcerative Colitis affect about 50 million Americans and is only increasing each year.Studies have shown that up to 80% of patients have reported high levels of stress prior to diagnosis leading researchers to hypothesize that increased production of stress-related hormones. This leads to immune dysregulation and cause auto-immune illnesses.
• 慢性疾病——如IBS、克羅恩病、潰瘍性結腸炎等自身免疫性疾病的發病率，影響了大約5000萬美國人，而且每年都在增加。4項研究表明，高達80%的患者在診斷前，都反映有高程度的壓力，從而導致研究人員假設增加與壓力相關的激素產生。這將導致免疫失調，並引起自體免疫疾病。

In a nutshell, not dealing with stress directly leads to what we commonly perceive as self-sabotage – engaging in behaviors seemingly against our own will and feeling a lack of control over our lives.

This lack of control damages self-esteem and can send us into disordered patterns of behavior including anxiety, depression and binge eating.

簡而言之，不處理壓力直接導致了我們認為的自我破壞——我們的行為似乎違背了我們的意願，對我們的生活缺乏控制。這種缺乏控制會損害自尊，會使我們陷入混亂的行為模式，包括焦慮、抑鬱和暴飲暴食。

How to manage stress (a step-by-step guide)

如何管理壓力(循序漸進)

To deal with stress in a healthy way, we need to understand what causes stress at the deepest level so we can deal with the root causes rather than just the symptoms.

以健康的方式處理壓力，我們需要瞭解是什麼導致了最深層的壓力，這樣我們就能解決根本原因而不僅僅是症狀

Part A – Decode the 4 real causes of stress

第一部分-解讀壓力的四個真正原因

Stress as we learned previously is primarily a threat to our survival, and these threats in the modern world occur in four different dimensions according to Maslow’s hierarchy of needs. Identifying which of these are the biggest stressors for us can help us formulate an effective response instead of relying on ineffective coping mechanisms.

正如我們之前所瞭解到的，壓力對我們生存造成主要威脅，而在現代世界的這些威脅則是根據馬斯洛的需求層次理論在四個不同的維度發生的。確定哪些是我們最大的壓力源，可以幫助我們制定有效的應對措施，而不是依賴無效的應對機制。

1. Safety threats

The first rung of Maslow’s hierarchy of human needs states that we all have a basic desire for safety in terms of good health, financial freedom and a stable job. If any of these are missing from our lives, it is perceived by the body’s evolutionary system as a threat to survival which triggers our stress response.

At this point, ask yourself if you are facing any safety threats:

1.安全需求

馬斯洛人類需求層次理論的第一個層次是，我們都有一種基本的安全需求，即健康、財務自由和穩定的工作，如果我們生活中缺少任何一個，身理系統就會認為它對生存造成威脅，從而引發我們的壓力反應。

針對這點，問自己是否面臨安全威脅:

• Work pressure – Do you have a too demanding boss? Are you overloaded with work? Do you have annoying co-workers? Are you fearful of losing your job?
• 工作壓力-你的老闆是不是太苛刻了?你超負荷工作了嗎?你有討人厭的同事嗎?你害怕失去現任工作嗎?
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• Financial freedom – Are you anxious about having enough money to take care of yourself and your family? Do you not have a stable income source? Are your expenses more than your means?
• 財務自由—你是否擔心自己有足夠的錢來照顧自己和家人?你有沒有穩定的收入來源嗎?你的開銷是不是超出你的能力?
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• Health issues – Do you or anyone in your family have a health crisis or chronic illness? Do you feel like your health is not good enough to fully live life on your terms? Are you dependent on other people for optimum health?
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• 健康問題-你或你家裡的人有健康危機或慢性疾病嗎?你是否覺得自己的身體還不夠好，不能按照自己的方式生活?你是否依賴他人獲得最佳狀態?

2. Love and belonging threats

The second rung of Maslow’s needs states that we are all seeking to belong to a social group and that love is an important human need.

Are you feeling a sense of love, intimacy and belonging or is this something currently missing in your life?

2.愛和歸屬感

馬斯洛的第二個需求是，我們都在尋求社會團體的歸屬感，以及愛也是一個重要的人類需求。

你是否感覺到一種愛、親密和歸屬感，或者是你生命中缺失的東西?

• Do you have a happy marriage or relationship with a partner that fulfills you?
• 你是否有一個幸福的婚姻或一個你愛的伴侶關係?
• Are you happy with your role as a wife, mother, daughter and sister? Or do you feel like you aren’t able to give your all to your family?
• 你對自己作為妻子、母親、女兒和妹妹的角色感到滿意嗎?或者你覺得你不能把你的全部都給你的家人?
• Do you have friends or a social circle that you feel connected to?
• 你有朋友或社交圈嗎?
• Do you experience feelings of loneliness or lack of love and support?
• 你是否經歷過孤獨或缺乏愛與支持?

3. Self-esteem threats

The third rung of Maslow’s needs are a key motivator for many of our actions – our need for self-esteem. This is reflected in our confidence, achievement and the respect we receive from others.

If your self-esteem is affected:

3.自尊

馬斯洛需求的第三個層次是我們許多行為的主要動力——我們對自尊的需要。這反應在我們的信心、成就和我們從別人那裡得到的尊重。

如果你的自尊受到影響:

• You maybe constantly seeking for validation from external sources, not from within yourself
• 你可能一直在尋求外界認可，而不是來自你自己。
• Your confidence and belief is high when you are praised or when you achieve something, otherwise you feel depressed.
• 當你受到他人表揚時，你的信心和信念都很高，相反地，當你有所成就時，沒人認可，你會感到沮喪。

Are you experiencing any of these feelings?

你有這種感覺嗎?

For many of us, our self-esteem can also be low because we are too tough with ourselves – for example, we may have many achievements but we judge ourselves based on our weight, our clothes size or what we didn’t get done instead of recognizing what we are doing well.

對於許多人來說，我們的自尊可能很低，因為我們對自己太苛刻了——比如，我們有很多成就，但是我們根據自己的體重、衣服的尺寸或者我們沒有做的事情來評判自己，而不是去認可自己做得很好。

Dictated by societal pressures and our own perfectionism, this leads to artificial stress which we create for ourselves. Often escaping from this stress makes us so obsessed with the task at hand.

受社會壓力和我們自身的完美主義的影響，導致了自己給自己的壓力。經常逃避這種壓力讓我們常糾結手上的任務。

For example, to lose weight, we may go on extreme diets that we end up self-sabotaging (for example, binge or emotional overeating to stop feeling stressed about our weight) which then makes us even more stressed and creates a vicious cycle (diet – binge – diet cycle for example).

例如，為了減肥，我們可能會採取極端的節食方式，最終導致自我破壞(例如，暴飲暴食或情緒化暴飲暴食，從而停止對體重的壓力)，從而使我們更有壓力，形成一個惡性循環(例如，節食-暴飲暴食-節食的循環)。

4. Self-actualization threat

The final rung of Maslow’s needs is the ultimate goal of all human existence – to fulfill our potential and be our best selves. When we are able to do this, we can chase our dreams and have the autonomy to be creative, spontaneous and engage in activities that are meaningful to us.

If self-actualization is your biggest cause for stress, ask yourself:

4.自我實現

馬斯洛需求的終極目標是所有人類生存的終極目標——實現我們的潛能，成為我們最好的自我。當我們能夠做到這一點的時候，我們就可以追逐我們的夢想，並擁有自主創新、自發和參與對我們有意義的活動。

如果自我實現是你壓力最大的原因，問問你自己:

• Do you feel like you are holding back? Do you feel like you are not living up to your full potential that you could be so much more?
• 你覺得你在退縮嗎?你是否覺得你沒有充分發揮你的潛力，你可以做的更好?
• Is there a dream, a deep desire to change the world that you’ve been holding back on?
• 有沒有一種夢想，一種想要改變世界的強烈願望?

If you feel like you are holding back either because you don’t know what to do, you’re experiencing a mid-life crisis or because you’re valuing stability over chasing your dreams, then finding a way around this is your biggest challenge.

如果你覺得自己猶豫不決，要麼是因為你不知道該做什麼，要麼你正在經歷一場中年危機，要麼是因為你看重穩定而不是追逐你的夢想，然後找到解決這一問題的方法是你最大的挑戰。

Summing it up

Once you’ve gone through these 4 causes and the related questions, identify your biggest stressor and which bucket it falls into.

In the next section, we will talk about how to manage the stressor without getting stressed.

總結

一旦你經歷了這4個原因和相關的問題，找出你最大的壓力源，並把它寫下來。

以下，我們將討論如何管理壓力。

Part B – Change your mindset to turn stress into success

There are two key mindset changes that are crucial to not only overcoming stress, but using it to turn a stressor into something successful.

B部分-改變你的心態，把壓力轉化為成功。

有兩種關鍵的心態變化，不僅對克服壓力至關重要，還能使壓力轉化為成功的壓力。

1. Use the “thinking brain” not the “primitive brain”

Like we saw before, stress is our primitive brain’s response to survival which activates our fight or flight systems. While this was incredibly useful for our survival as a species in caveman times, it’s this very response that causes us to freeze, feel overwhelmed and unable to think when we are in a stressful situation today.

1.用“思考的大腦”而不是“原始的大腦”

就像我們之前看到的，壓力是我們原始大腦對生存的反應，它啟動我們的戰鬥或逃跑的機制。雖然這對我們在穴居人時代的生存來說是非常有用的，但這種反應不適用在這個充滿壓力的時代，壓力讓我們感到不知所措，無法思考。

When we can’t think, we respond to stress unconsciously – with negative feelings of anxiety, worry, sadness or anger.

當我們無法思考時，我們會無意識地對壓力做出反應——焦慮、擔憂、悲傷或憤怒的負面情緒。

While we can’t stop the primitive brain from responding to stress with such emotions, we can simultaneously engage our thinking brain to decide how to respond to these emotions.

雖然我們無法阻止原始的大腦以這種情緒來回應壓力，但我們可以同時控制思維大腦決定如何回應這些情緒。

Our “thinking brain” can make reasonable and conscious choices in regulating our response to stress.

我們的“思考大腦”可以在調節我們對壓力的反應時做出合理和有意識的選擇。

It can help us decide that although we are experiencing emotions of anxiety (which is a biological response), we can choose not to feel anxious. As feelings are a result of how we respond to our emotions, we are fully in control of how we feel when we are confronted with a stressful situation.

它可以幫助我們決定，儘管我們正在經歷焦慮的情緒(這是一種生物反應)，我們可以選擇不感到焦慮。因為感覺是我們對情緒反應的結果，當我們面對壓力時，我們完全可以控制自己的感受。

Our feelings are not our emotions. Our feelings are how we choose to respond to our emotions.

Recognizing that we are in fact in control of how we respond to a stressor is a key realization necessary to manage stress better.

我們的感覺不是我們的情感。我們的感覺是我們選擇如何回應我們的情緒。

意識到我們實際上是在控制我們如何應對壓力，是非常關鍵的認識，才能更好的管理情緒。

2. Use stress as an incentive to be better
The second mindset change needed is to recognize that stress is just a symptom and not a cause of our anxiety or unhappiness.

2.利用壓力來激勵自己變得更好。

第二個需要改變的觀念是認識到壓力只是一種症狀，而不是我們焦慮或不快樂的原因。

When we start looking at stress as a way to diagnose what’s missing in our life, we can then use it to make changes that will help us live more satisfied, calm and relaxed lives.
Stress then gives us an opportunity to have better careers, more loving relationships and to fulfill our potential without which we might have never done and just “settled” for whatever life threw our way.

當我們開始把壓力視為一種診斷我們生活中缺失的東西的方法時，我們就可以用它來做出改變，讓我們的生活更充實、更平靜、更輕鬆。

壓力給了我們一個機會，讓我們有更好的事業，更有愛的關係，並發揮我們的潛能，而沒有這些，我們可能永遠不會做其他領域的事情，只是“安穩”了我們的生活。

Part C – A step-by-step guide to manage stress

With the key stressor identified from Part A and the new mindsets adapted from Part B, you now understand that you are in control of how you respond to and feel about the stressful events in your life.

The following four simple steps can help you fully manage stress positively:

第C部分-一步步列好清單管理好壓力

從A部分和B部分的新思維定出的關鍵壓力源，你現在知道你在控制你對生活中壓力事件的反應和感受。

以下四個簡單的步驟可以説明你積極地應對壓力:

1. Accept the stress instead of avoiding it

The first step to managing stress positively is to accept it. By accepting the stress, we can be fully present and connect with our emotions. This is when we recognize our emotions and know that we can decide how to respond to stress in a healthy manner.

1.接受壓力，而不是逃避壓力。

積極應對壓力的第一步是接受它。通過接受壓力，我們可以完全呈現並與我們的情感聯繫起來。這是當我們意識到自己的情緒，並知道我們可以決定如何以健康的方式應對壓力。

Avoiding stress effectively negates any positive impact from dealing with stress and instead only hides it temporarily. In most cases, it leads to vicious cycles like binge eating, procrastination and self-sabotage that we learned about in the previous sections.

Effective therapies like ACT (used in depression, anxiety and addiction) also tell us that acceptance is the key to healing.

逃避壓力消除壓力所帶來的積極影響，只是暫時隱藏它。在大多數情況下，它會導致惡性循環，如暴飲暴食拖延和自我破壞，這是我們在前幾節中學習到的。

有效的治療方法像是ACT(在抑鬱、焦慮和成癮中使用)也告訴我們，接受是治療的關鍵。

2. Be proactive in making a change

The second step now that we’ve accepted the stress is to do something about it if it’s in our control.

For example, from Part A, if you realize that your biggest stressor is that your self-esteem is mostly dependent on your weight and body image, you can decide to focus more on your other achievements. Maybe you also developed emotional or binge eating as a coping response to this stressor, then you can get help from mentors who’ve been through the same experience.

Taking an active part in changing the conditions or environment that cause the stress will reduce stress.

2.積極主動做出改變

我們已經接受壓力的第二步是行動，如果它在我們的控制之下。

例如，Part A開始，如果你意識到你最大的壓力是你的自尊主要依賴於你的體重和外貌，你可以更關注你的其他成就。也許你也有情緒或暴飲暴食來應對這種壓力，然後你可以從經歷過同樣經歷的導師那裡得到幫助。

積極改變壓力來源的情況或環境會減輕壓力。

3. Practice the “Circle Of Influence” mantra

Popularized in Steven Covey’s 7 Habits of Highly Effective People, “Circle of Influence” tells us that focusing on the things we can control – i.e., what we eat, who we spend time with, – will make us more effective in making proactive changes.

Instead of worrying about or reacting to conditions over which we don’t have much influence, the third step to managing stress is to focus on the activities that we can actually change.

This means we can stop comparing ourselves to others or worrying about what others think of us. We can focus on doing our best and being motivated internally – all positive and healthy habits.

3.練習“影響循環”的祈禱文

在Steven Covey的《高效人士的7個習慣》中，“影響力圈”(Circle of Influence)告訴我們，專注於我們可以控制的事情——也就是，我們吃什麼，我們要花時間和誰相處，將使我們更有效地做出積極的改變。

不要擔心或對我們沒有太多影響的情況做出反應，第三步是關注我們能真正改變的活動。

這意味著我們可以停止拿自己和別人比較，或者擔心別人對我們的看法。我們可以專注於做我們擅長的事情，並在內心積極向上——所有積極和健康的習慣。

4. Develop grit

Dealing with any stressful situation requires a keen interest to make a change and tenacity to push through difficult challenges. This combination of passion and perseverance is the key to success according to psychologist Angela Duckworth.

Passion is a combination of chasing a meaningful goal and being internally motivated to keep chasing it. Passion is not just a fiery burst of energy or willpower but an internal drive that will help us push through challenges.

4.培養毅力

應對任何有壓力的情況都需要有強烈的興趣去改變和堅持去克服困難的挑戰。心理學家Angela Duckworth認為，這種激情和堅持的結合是成功的關鍵。

激情是追逐一個有意義的目標，並有內在動力去追逐它。激情不僅僅是一種激情或意志力的迸發，而是一種內在的驅動，它能幫助我們克服挑戰。

At the same time, persevering through difficulties requires us to be aware of our blind spots. It’s important to be realistic to set achievable goals, prioritize, focus and motivate ourselves by recognizing our efforts. For high performers who are used to instant results and achievement, this can be very difficult.

Understanding ourselves and our blind spots can help us persevere in the face of challenges.

與此同時，在堅持的過程中，遇到困難需要我們意識到自己的盲點。透過肯定自身的努力，制定可實現的目標、確定目標、關注和激勵自己是很重要的。對於那些習慣於需要立即成果和成就的人來說，這是非常困難的。

瞭解我們自己和我們的盲點可以幫助我們在面對挑戰時堅持下去。

With these 4 steps, we can now start to not only manage stress but thrive under it and use it to become even more successful.

有了這4個步驟，我們現在不僅可以管理壓力，還能在壓力下茁壯成長，並利用它變得更加成功。

Turning stress into success

將壓力轉化為成功

Stress is our response to how we deal with life’s pressures. We can change stress from being an unconscious behavior to a conscious response by using our “thinking mind”.

壓力是我們應對生活壓力的方式。我們可以利用我們的“思維”，將壓力從無意識行為轉變為有意識的反應。

By re-framing stress to be a positive tool for self-improvement, we can use it to identify our biggest need (safety, belonging, self-esteem or self-actualization). Then, use the 4-step process to accept the stress and be proactive about dealing with it to turn stress into success.

通過將壓力重新定義為自我改善的積極工具，我們可以用它來確定我們最大的需求(安全、歸屬感、自尊或自我實現)。然後，使用4個步驟來接受壓力，並積極地處理它，將壓力轉化為成功。

Even though you may feel like you are not stressed, but you’re dissatisfied with life or having coping mechanisms like binge eating or procrastination, your stress is just hiding beneath the surface. Use this 4-step process to build a happier, relaxed and more satisfied life starting today.

儘管你可能覺得自己沒有壓力，但你對生活不滿意，或者有像暴飲暴食或拖延症這樣的應對機制，你的壓力只是隱藏在表面之下。從今天開始，用這四個步驟來建立一個更快樂、更輕鬆、更滿意的生活。

原文網址:   https://goo.gl/5DFsJf

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********翻譯練習，中文不可盡信***********0656-1125

[2018推薦 bl 小說] 搞笑虐狗的《迪奧先生》by綠野千鶴

【書名】迪奧先生
【作者】綠野千鶴
【內容簡介】
兩位總裁結婚七年，怕老婆的攻撞壞腦子，突然變成真·霸道總裁的蛇精病故事
微博上發過的一個短篇文梗，爆笑相聲，博君一笑
【內容標籤】豪門世家 歡喜冤家 七年之癢 甜文
【主cp】張臣扉 x 焦棲(焦炎)
【官方強推】 兩位總裁結婚七年，一場車禍讓怕老婆的小攻撞壞了腦子，從此走上了真霸道總裁的蛇精病之路。
智腦存貯的各種小說，成了總裁每天表演的劇本，無奈的小嬌妻該如何應對呢？
作者以輕鬆幽默的筆觸，描繪了一個看似荒誕實則深情無限的故事。
笑點密集章章爆笑，彷彿在看一場相聲表演，時刻準備著爆笑噴飯。
難得一見的搞笑好文，無論現在開心還是不開心，讀完之後一定開心。
--------------------
 【空推薦的三大原因】
1.打破慣性套路。
原本以為要玩七年之癢的梗，攻出軌後求復合之類的劇情，但這篇根本沒有!
場景還設定在未來的超科技世界+現代，一些不合理的設定，像是智腦，違和感神奇的消失了~
攻的腦子壞掉，會依照下載的盜版小說劇本跑，將自己當作主角演戲，簡單說，活在自己幻想世界的中二病
一個事件的發生=揭露老攻的秘密=更加了解對方=曬恩愛=單身狗要丟炸彈啦!!!
不愧是甜文啊!夠甜卻不膩~
2.題材竟是言情小說，完美融合劇情推動
問蒼天言情加耽美會迸出什麼火花?
看這本《迪奧先生》的耽美小說絕對能了解!

"總裁的百萬新娘

豪門的替身情人

帝國元帥小萌妻"

讀過言情小說的人肯定對這種書名很熟悉，套路其實都差不多，
但融合到張大屌(張臣斐)和小嬌妻(焦棲)身上，莫名的搞笑無俚頭，
背後竟滲出濃濃的甜味!!!
情節套路你絕對猜不到~除非你看過了~
3.適合放鬆的好文~嘴巴常笑，心理在吐槽~
等你看了應該就知道了~不多做解釋~
喜歡這名句
"年輕人，你對力量一無所知  "及     

"有錢人真的可以為所欲為    "

以上
覺得心動就趕緊去追《迪奧先生》的小說吧~
線上看全文網址: https://goo.gl/gC7wvd

【翻譯新聞】TAIPEI: Riding Toward a More Liveable City

Street-smarts, gumption and a dollop of luck are part of the basic arsenal for bicycle-commuting in Taipei.

在臺北騎自行車上下班的路途上，基本上就像在軍火庫中，需要擁有街頭智慧、勇氣和運氣。

For expatriate Adam Graudus, his daily commute is a 30-minute endurance event involving boorish scooter and bus drivers, as well as obtuse general motorists.

對於外籍人士Adam Graudus來說，他的每日通勤是一項30分鐘的耐力活動，可能會利用騎機車，開車，甚至搭公車通勤。

“Drivers, scooter riders in particular, don’t indicate or look before switching lanes, or backing out of parking spaces. And buses cut in sharply to make a stop even though it means obstructing my lane,” says the video producer, who’s been bike-commuting in the capital for three years.

“司機，尤其是機車騎士，在換車道前，或者在停車的地方，都不需要指出或查看。”而公車切道也變多時間停留，即使這意味著會擋到我的車道。”在台北騎自行車持續三年的視頻製作人說。

“In 2016, I was sideswiped by a driver who changed lane without indicating whilst exiting a bridge off Bade Road. We agreed not to file a police report because I wasn’t seriously injured,” says Graudus, adding: “Last year I was knocked over by scooter driver who made a sudden left turn.”

2016年，我被一名司機擦身而過，司機在駛出一座橋的時候，沒有指示車道(打燈)，直接改變車道。我們同意不去警察局報案，因為我沒有嚴重受傷，”Graudus說，並補充道:“去年我被摩托車騎士撞倒，因為他突然左轉。”

And that's just the physical danger – the city’s air pollution also made Graudus fall ill a couple of times.

以上的情況是身體的危險—而這個城市的空氣污染也使得Graudus生病幾次。

On the flipside, the 27-year-old lauds the city’s river bikeway network, which provides well-maintained and congestion-free routes to Taipei’s nooks and corners.

另一方面，這位27歲的先生稱讚了城市裡的“自行車道”網路，該網路為臺北的角落和角落提供了良好的維護和擁擠的線路。

“Also, people here are quite encouraging of cyclists, giving you the thumbs up or a jiayou (加油) [literally "give it gas"] – just for making the effort to cycle on the road. It’s quite a contrast with my bike-commuting experience in the UK,” he adds.

”這裡的人也非常鼓勵騎自行車,給你豎起大拇指或加油(加油)(字面上的“給氣體”)——只是讓努力週期在路上。這與我在英國的自行車通勤經歷形成了鮮明的對比。

Taipei’s transport vision

台北行車願景

Two years ago, more than 1,000 mobility experts, urban planners, activists and academics from 43 countries descended on Taipei to present case studies and bounce around ideas at the Taipei Velo-city Global conference.

兩年前，來自43個國家的1000多名移動專家、城市規劃人員、活動人士和學者來到臺北，在臺北舉行的全球會議上展示了案例研究和想法。

Initiated by the European Cyclists’ Federation (ECF) in 1980, the Velo-city Global conference series is designed to plug cycling as a sustainable mode of transport for a livable city. Previous host cities have included London, Vienna, Barcelona, Vancouver and Adelaide. Taipei holds the honor of being the first Asian city to host the conference.

由歐洲自行車手聯合會(ECF)於1980年發起的全球會議系列，旨在將自行車作為宜居城市的可持續交通方式。之前的主辦城市包括倫敦、維也納、巴賽隆納、溫哥華和阿德萊德。臺北是第一個主辦這次會議的亞洲城市。

ECF cited Taipei as “a great example of cities who put people at the centre of their development plans.” It helps that Mayor Ko Wen-je (柯文哲) is a passionate cycling advocate and completed a round-island bike tour, covering 380 km in 20 hours, to kick off the conference.

ECF認為臺北是“城市的典範，他們把人們放在發展計畫的中心。”這番話幫助市長柯文哲成了一位充滿熱情的腳踏車提倡者和完成了一趟自行車環島之旅，20小時中騎過380公里，開始了會議。

Taipei’s public bike-share system is referenced by other Asian cities, from Singapore and Beijing to Shanghai and Seoul, who have sought to set up similar bike-share programs. With a daily turnover rate of 8.3 trips per bike and 200,000 users per month, usage figure for YouBike matches the world’s best.

從新加坡、北京到上海和首爾，其他亞洲城市都在借鑒臺北的公共自行車共用系統，他們也試圖建立類似的自行車共用項目。每天每輛自行車的周轉率為8.3，每個月有20萬用戶，YouBike 使用數字也是全球獨一無二的。

And women make up 50 percent of the cycling population – a gauge of the city’s cycle-friendliness.

而女性佔了騎自行車總人數的50%——這是衡量城市自行車友好度的一個指標。

A 2014 ECF report shows cycling mode share (percentage of total trips done by bicycle) in Taipei stands at 5.5 percent. In comparison, mode share figures for American cities with populations over 1 million hovers below 2 percent (2016 American Community Survey Data Report), and at a mere 2 percent in London (Travel in London Report 10). But bikes account for more than 50 percent of trips in cycling utopias like Copenhagen and Amsterdam.

一份2014年的ECF報告顯示，在臺北騎自行車的比例(騎自行車出行的比例)為5.5%。相比之下，美國人口超過100萬的城市的模式共用資料低於2%(2016年美國社區調查資料報告)，倫敦僅為2%(倫敦旅遊報告10)。儘管如此，腳踏車在自行車烏托邦的旅程中佔據了超過50%的路程，比如哥本哈根和阿姆斯特丹。

At Velo-city 2016, Taipei Deputy Mayor Charles Lin (林欽榮) pledged that by 2020, commutes via green transport should account for 70 percent of all trips in Taipei, with cycling accounting for 12 percent.

Velo-city 2016臺北副市長林欽榮承諾，到2020年，通勤者藉由綠色交通通勤的比例應該會達70%，其中公共自行車佔12%。

“Taipei’s transport vision is driven by the integration of bicycles with buses, the Metro and walking to boost mobility; transport is about moving people, not cars,” he added.

“臺北的交通願景是由自行車與公車、捷運和步行的整合推動的，交通是關於移動的人，而不是汽車。”他補充道。

As Velo-city buzz fades, how has Taipei fared?

隨著Velo-city buzz的消失，臺北的情況如何?

For starters, the city’s mobility vision isn’t about creating a bike-commuting capital. Cycling is part of a whole ecosystem that shapes a liveable, safe and inclusive city, Taipei City Government’s Department of Transportation (DOT) Commissioner Tiger Chen (陳學台) tells The News Lens.

首先，這座城市的流動性願景並不是要創造一個自行車通勤的資本。騎自行車的整個生態系統的一部分的樣貌是一個宜居、安全、包容的城市，臺北市政府交通部(DOT)局長陳學台告訴The News Lens.。

“I used to think we should just construct bike lanes to promote cycling,” says Chen, who bike-commuted for four years at his previous office. But on a recent work trip to the Netherlands, Chen changed his rationale.

“我過去認為，我們應該建造自行車道來提倡騎腳踏車，”陳說，他在他的之前的工作地點，騎腳踏車騎了4年。但在最近一次去荷蘭的工作之旅中，陳改變了自己原有的想法。

“Taipei’s environment and context are so different from Holland’s. Their population density is low, the country’s terrain is flat and the temperate climate is conducive for cycling, even in winter or summer,” he elaborates.

陳說明，“臺北的自然環境和文化背景和荷蘭不同。荷蘭的人口密度低，國家地勢平坦，適宜的氣候有利於騎行，即使是在冬天或夏天。"

“What we need to push is not long-distance bike commuting but to cycle the first or last miles of a commuter’s journey, and the ability to transfer seamlessly between the various modes of public transport.”

“我們需要推動的不是長距離的自行車通勤，而是能讓騎腳踏車變成通勤族的第一個或最後幾英里路的好選擇，以及在不同的公共交通模式之間實現無縫銜接的能力。”

By design, Taipei adopts a multi-pronged approach: from improving cycling infrastructure and upping bus rapid transit service to carving out more pedestrian-friendly streets and subsidizing users’ public transport expenses.

通過設計，臺北採取了多管齊下的方法:從改善自行車基礎設施和快速的公車服務，到開闢更多的行人專用街道，並補貼用戶的公共交通費用。

From 214 stations and 7,000 bikes in 2016, YouBike now has 400 stations with 13,000 bicycles. Taipei’s bike lane network currently totals 502.7 km (from 498.4 km in 2016); including 86.4 km of designated bike lanes, 304.3 km of dual-use sidewalks and the 112 km-river bikeway. In 2016, the city announced plans to build an additional 192.9 km of bike lanes by 2019.

2016年，從214個車站到7000輛自行車，YouBike現在有400個車站，擁有13,000輛自行車。臺北的自行車道網路目前總長502.7公里(2016年為498.4公里)，包括86.4公里的指定自行車道、304.3公里的兩用人行道和112公里長的公路自行車道。在2016年，政府也宣佈計畫到2019年再修建192.9公里的自行車道。

From April 2, MRT passengers are allowed to board with full-sized bikes during weekday off-peak hours (10 a.m. to 4 p.m.) with the exception of busy stations like Taipei Main Station and Zhongxiao Fuxing. Previously, full-sized bikes were only allowed on board on weekends and public holidays.

從4月2日起，旅客可以在工作日的非高峰時段(上午10點至下午4點)乘坐全尺寸的自行車，但臺北車站和忠孝復興等繁忙的車站除外。以前，全尺寸自行車只在週末和公眾假期使用。

But do more bike lanes attract more cyclists? A common gripe among cyclists using sidewalk-placed bike lanes is the risk of running down pedestrians. Either from ignorance apathy or the innate human impulse to walk between white lines, some pedestrians tend to gravitate towards the bike lanes.

但是，更多的自行車道會吸引更多人成為騎車者嗎?一個共同的埋怨是騎自行車的人使用人行道當腳踏車道，這樣會有撞到行人的危險。無論是出於無知的冷漠，還是由於人類天生的衝動，想要在白線之間行走，有些行人傾向于轉向自行車道。

Yet bike lanes serve a purpose for inexperienced bike commuters, according to Chan Kai-Sheng (詹凱盛) of cycling advocacy group Taiwan Urban Bicycle Alliance (TUBA).

然而自行車道的目的就是為了服務不熟悉的腳踏車通勤族，根據騎自行車宣傳組織台灣城市單車聯盟(TUBA)詹凱盛說。

“Segregated bike lanes give commuters a sense of security and they serve as a gateway for the regular bike-commuting,” says Chan, one of TUBA’s founders. Debuting at Velo-city 2016, TUBA was formed by a band of zealous cycle commuters to make cycling more visible in the city. To date, they’ve organized a series of cycling-related events like Bike2Work, Critical Mass, Ride of Silence and the Criterium Bike Race.

TUBA的創始人之一的詹說:“分隔的自行車道給了通勤者一種安全感，他們成為了普通自行車上下班的通道。”在2016年的Velo-city首次亮相，TUBA是由一群熱情的騎車通勤者組成的，他們讓騎行在城市中更加可能。到目前為止，他們已經組織了一系列與騎自行車的相關的活動，如Bike2Work, Critical Mass, Ride of Silence和Criterium Bike Race。

TUBA brings cyclists together within an organized platform to hash ideas, initiate projects, engage the government and make cyclists’ voices heard. For example, Chan represented TUBA in the Livable and Sustainable City Autonomy Regulations Draft public hearing and raised the point that bicycle traffic was not listed in the plan.

TUBA將騎車者聚集在一個有組織的平臺中，以散列想法，發起專案，與政府互動，讓自行車手的聲音被聽到。例如，詹代表TUBA在Livable and Sustainable City Autonomy Regulations Draft的公聽會上聆聽，並提出了自行車交通沒有列入計畫的觀點。

Grassroots movement

草根運動

One of their most successful initiatives is the Bike2Work campaign. Founded by TUBA member Pu Chen (陳濮), Bike2Work set up coffee booths at various strategic locations in the city center every Friday morning. Volunteers make and give out free coffee to bike commuters, gather cycling data and propagate road safety. From one location in February 2016, the campaign had expanded to 12 locations by December 2017 when the Taipei City government stepped in to fund the project.

他們最成功的項目之一就是Bike2Work運動。由TUBA 成員陳濮發起，Bike2Work是在每周五早上的市中心附近的好位置，設置咖啡停靠站，讓志工們給騎腳踏車通勤的人免費提供咖啡，收集自行車資料，宣傳道路安全。從2016年2月的一個地點開始，到2017年12月，這活動已擴展到12個地點，那時臺北市政府介入，為該項目提供資金。

“We see more and more people making the effort to bike-commute on Fridays just to be part of Bike2Work,” says commissioner Chen. “We would love to work more with and support NGOs like TUBA.”

“我們看到越來越多的人為了成為Bike2Work的一分子，而在週五騎腳踏車上班，”陳說。“我們多付出一點，也希望能有更多人支持像是TUBA這樣的非政府組織。”

From the Bike2Work surveys, TUBA identified areas with high bike-commuting frequencies like Zhishan, Neihu (內湖陽光) and 城中 (the intersection of Wuchang St. and Zhonghua Road and the neighborhood of Ximen) and proposed ideas to improve cycling infrastructure. The number of Taipei bike commuters has increased steadily. For example, data from December 2016 and December 2017 shows an increase of 10 percent of commuters in Xinyi area and 34 percent at City Hall.

來自Bike2Work調查結果發現，TUBA 研究發現像芝山、內湖陽光和城中(武昌聖的交集和中華路和西門站的附近)都是騎自行車高的地區，以及提議想法來改善自行車基礎設施。臺北騎自行車的人數穩步增長。例如，2016年12月和2017年12月的資料顯示，信義地區的通勤者增加了10%，而在市政廳則增加了34%。

“We received lots of positive feedback from the public and identified three main reasons why Taipei folks bike-commute: out of habit, for exercise and convenience,” says Chan, a 38-year-old software engineer. Bike2Work has garnered more than 1.3 million Facebook and over 850,000 Instagram hits.

38歲的軟體工程師Chan說:“我們從民眾那裡得到了很多積極的回饋，並指出了臺北人騎車出行的三個主要原因:出於習慣，為了運動和方便。”Bike2Work在臉書上已經獲得了超過130萬的粉絲數和超過85萬的Instagram點擊量。

“We want to show city folks there are many modes of transport, not just cycling,” adds Chan. “If a motorist tries bike-commuting even for just one day in a year, he can see a cyclist’s perspective. It’s about cultivating mutual respect among road users.”

“我們希望向市民展示，有多種交通方式，不只有交通運輸，”陳說。“如果一個汽車駕駛願意嘗試一年內騎腳踏車通勤，他就能看到騎車者的視角。這是為了培養道路使用者之間的相互尊重。"

Not all cyclists are rule-abiding, courteous citizens either. In a survey by DOT on cycling safety, nearly 40 percent of pedestrians complained about cyclists who ride on arcades or sidewalks, and 20 percent of respondents abhor cyclists who weave in and out of traffic or ride outside of designated cycling lanes.

並非所有的騎自行車的人都是遵守規則、有禮貌的公民。在一項關於自行車安全的調查中，近40%的行人抱怨騎自行車的人騎在騎樓或人行道上，而20%的受訪者討厭騎自行車的人，他們在交通或自行車道外亂穿梭。

But more importantly, the city government is increasingly engaging cyclists and treating cycling as a rightful mode of transport.

但更重要的是，在政府努力下逐漸吸引越多的人成為騎自行車的通勤族，把自行車當作一種合法的交通工具。

“City Hall is starting to clarify traffic sign rules and introduce regulations about riding on sidewalks, how cyclists should behave and trying to push for child bike seat regulations,” Chan says.

陳說:“市政府開始明確交通標誌規則，並介紹人行道上的騎行規則，騎自行車的人應該如何行動，並努力推動兒童自行車座椅的規定。”

Plugging green mobility

宣傳綠色出行

TUBA’s survey revealed that a common commuting mode for Taipei residents is a combo of YouBike, MRT and bus. In line with the city’s transport vision, City Hall runs campaigns like Green Transportation Day (綠色運輸日) to push green mobility.

TUBA的調查顯示，對臺北居民來說，一種常見的通勤模式是騎自行車、搭捷運和公車。符合城市交通願景，市政廳舉辦的活動像是綠色運輸日推動綠色出行。

In 2017, Taipei rolled out five new “Main Line” buses that connect the city’s arterial roads. These buses run at four-to-six-minute frequency with an average waiting time of five minutes. This April, an additional 11 bus lines will be rolled out.

在2017年，臺北推出了五輛連接城市主幹道的“主線”公車。這些公共汽車以4 - 6分鐘的頻率運行，平均等待時間為5分鐘。今年4月，還將推出11條公車線路。

Starting April 16, commuters can purchase a 30-day “All Pass Ticket,” at NT$1,280 (US$44) for unlimited rides on MRT and buses, and free use of YouBike for the first 30 minutes. Commuters can enjoy discounted fares when they transfer between Youbike, MRT and bus. Under the city’s Neighborhood Environment Enhancement program, 324.2 km of green pedestrian lanes have been carved out in secondary streets.

從4月16日起，通勤者可以購買30天的“月票”，搭捷運和公車不限次數的票價為1280元(44美元)，在前30分鐘免費使用自行車。通勤者在你的自行車、捷運和公車之間轉換時可以享受折扣票價。在該城市的社區環境改善計畫下，在二級街道上開拓了324.2公里的綠色人行道。

In 2016, the percentage of public transit user stands at 42.8 percent, and 60.4 percent including cyclists and pedestrians, according to DOT.

根據交通部的資料，2016年公共交通用戶的比例為42.8%，其中包括騎自行車和步行者的比例為60.4%。

Policy and education

政策與教育

Post Velo-city, the Taipei City government added “safety” into their main transportation policy slogans: “green,” “share,” “intelligent/smart.” Although 2017 traffic fatality statistics shows the lowest figure – 65 deaths, in the last 10 years; 90 percent of the fatalities involved those aged between 18 to 25. And as of 2016, motorcycles accounted for 58 percent of traffic fatalities within Taipei city. In Taipei and the metropolitan areas, motorcycles outnumber cars by more than two to one (there were 3.14 million motorcycles versus 1.47 million cars in 2017).

臺北市政府將“安全”增加進主要交通政策口號:“綠色”、“共用”、“智能”。“儘管2017年的交通事故死亡率統計資料顯示，在過去10年裡，死亡人數是最低的65人;其中90%的死者年齡在18到25歲之間。截至2016年，臺北市的交通事故死亡人數中，機車占58%。在臺北和大都市區，機車的數量比汽車的多了約兩倍(在2017年有314萬輛摩托車和147萬輛汽車)。

“Our most pressing issues are traffic congestion, air pollution and road safety,” admits Commissioner Chen. “There are just too many private vehicles on the road.”

“我們最緊迫的問題是交通堵塞、空氣污染和道路安全問題，”陳說。“路上有太多的私家車。”

Emissions from motorized vehicles (dubbed “mobile pollution sources") are the main source of air contaminants in urban areas, severely impacting air quality and public health, according to a reportfrom Taiwan’s Environmental Protection Administration (EPA). Advocating bike lanes and subsidizing the purchase of electric auxiliary bicycles are some of the measures proposed by the EPA to control “mobile sources of air pollution”

根據臺灣環境保護署(EPA)的一份報告，機動車排放的廢氣(被稱為“移動污染源”)主要來自城市空氣污染物，嚴重影響了空氣品質和公共衛生。提倡自行車道和補貼購買電動自行車是EPA提出的控制“空氣污染的流動污染源”的措施之一。

In recent years, the city has reduced parking spaces for motorcycles, eradicated free parking for cars and introduced parking fees for motorcycles.

近年來，該市已減少了機車車位，取消了汽車免費停車，並引入機車停車費。

Pushing for active mobility and public transport is not enough, according to Professor S.K. Jason Chang (張學孔), the director of Advanced Public Transport Research Center at National Taiwan University.

推動積極的流動性和公共交通工具是不夠的,來自台大教授張學孔說。

“The city government needs to come up with a clear policy to manage private cars and motorcycles, and provide incentives to promote the use of green energy,” says Chang, also an adviser to the Taipei City government on the policy and planning of urban development and mobility.

“市政府需要制定一個明確的政策來管理汽車和機車，並提供激勵措施來促進綠色能源的使用，”張說，他同時也是臺北市政府關於城市發展和交通的政策和規劃的顧問。

“Smart City equals livable city. Unless your population, the elderly and kids can safely walk across the street and your kids can enjoy the alleys or sidewalks without worrying about safety, and our traffic fatality rate is reduced by 50 percent, we are not qualified to be called a Smart City.”

智慧城市相當於宜居城市。除非你的人口、老人和孩子可以安全地穿過街道，孩子們可以放心走在大街或人行道，而不用擔心安全問題，以及我們的交通事故死亡率降低了50%，否則我們沒有資格被稱為智慧城市。

Educate, educate, educate

教育，教育，教育

From the various initiatives and projects implemented since Velo-city taipei, the city government seems to be on the right track, but Chang thinks more resources should be spent on education and awareness campaigns for road users.

從臺北市政府開始實施的各種計畫和專案，市政府似乎走上了正確的道路，但張認為，應該把更多的資源投入到道路使用者的教育和宣傳活動中。

“Education is daily work – you can’t take one shower every three months and stay clean. It’s a behavioral and cultural change,” he adds. “We need to run a series of programs to educate on appropriate interaction and manners among road users and manage the conflicts between cars, motorcyclists, bicycles and pedestrians.”

“教育是日常工作——你不能每三個月就洗一次澡，還能保持乾淨。”這是一種行為和文化上的改變。”他補充道。“我們需要開展一系列的專案來教育道路使用者之間的適當互動方式和禮儀，並處理好汽車、機車、自行車和行人之間的衝突。”

As bike-commuter Graudus sums up: “In the UK, the biggest issue I had with motorists was people deliberately trying to run you off the road because you are a cyclist. Here, it’s a lot less malicious and more about people just not thinking about what they are doing on the road.”

就像自行車通勤者Graudus總結說:“在英國，我和汽車駕駛們最大的問題是，人們故意讓你離開馬路，因為你是一個騎自行車的人。”在這裡，不會面臨太多的惡意，更多的是人們沒有想過他們正在路上做什麼。

*練習翻譯，不可盡信翻譯的中文*

原文網址:  https://goo.gl/gbnWyh