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1、10个沉迷于手机的迹象 以及怎样抵抗10个沉迷于手机的迹象 以及怎样抵抗 10个沉迷于手机的迹象 10 Signs Youre Probably Addicted to Your Smartphone (and How to Fight Back) You love your smartphone. It helps you get from point A to point B, it keeps your email readily accessible, and it helps you to stay connected to friends near and far. Theres
2、no way something so awesome could be harmful, right? 你喜欢手机。它帮助你从A点到达B点，让你便利的接收邮件，还能帮助你和远近各处的朋友保持联系。我们没法说这么棒的东西会有害，对吧？ Wrong. 错。 Smartphone addiction is a real concern, especially as people become increasingly dependent on these gadgets to conduct daily activities. If you fear your devotion to your s
3、martphone is bordering on addiction, here are 10 signs it might be time to seek help: 对手机上瘾，尤其是当人们日常生活中越来越依赖这些设备时，它就成了一个真正的问题。如果你害怕你对手机的使用达到近乎上瘾水平，那么当有这10个迹象时，你很可能需要寻求帮助了。 1.You text people who are in the same room as you. 你给和你同一间屋的人发短信。 2.Your phone goes everywhere with you even the bathroom. 无论去哪你
4、都携带着手机甚至在厕所里。 3.You cant recite any of your loved ones phone numbers from memory. 你不能凭记忆记下任何一个亲人的手机号码 4.You sleep with your phone. 带着手机入睡。 5.You dont know how to turn your phone off. 你不知道怎样关掉手机。 6.Your self-esteem is tied to how many notifications you get. 你的自尊和你接到多少电话相连。 7.You see more through the
5、photo app on your phone than the eyes in your head. 你在手机照片软件上看到的东西比你大脑上的眼睛看到的还多。 8.You panic if your phone is out of sight. 如果手机不见了，你会感到恐慌。 9.Youd rather be late than arrive without your phone. 你宁愿迟到也不愿意不带着手机准时到达。 10.You cant stop peeking at the screen, even during a movie or your favorite TV show.
6、即使在看一场电影或你喜欢的但是节目时，你也忍不住看手机屏幕。 What Smartphone Addiction Looks Like 手机上瘾看起来是什么？ Some of those signs may seem exaggerated or even silly, but they are real indicators that your dependence on your smartphone is reaching critical levels. 这些迹象中的一些可能看起来很夸张甚至很愚蠢，但它们是你对手机的依赖到达临界点的真实的指示器。 An addiction is cha
7、racterized by an increased tolerance to something, so you need more to feel the same “high.” The instant feedback provided by smartphones is a pleasurable hit that drives us to constantly check our email or obsessively look up random facts. This pleasure-seeking behavior is indicative of an addictio
8、n; however, even though these habits might bug our friends and family, there is no real danger unless they are disruptive to your life. 上瘾的特征表现出某些东西不断增长的抗性，所以你需要更多来感受相同的“高。”手机提供的及时反馈是一种愉悦的冲击，驱动着我们一直检查信件或痴迷的查阅随机事实。这种愉悦的寻找行为是一种上瘾的表现；然而，尽管这些习惯可能会打扰到我们的朋友家人，但除非它们破坏了你的生活，其实并没有危害。 That doesnt mean a stron
9、g attachment to your smartphone is completely harmless. Difficulty concentrating, poor sleep, and increased anxiety not to mention damage to interpersonal relationships and communication skills have all been linked to smartphone overuse. 这并不意味着对手机的强烈迷恋是完全无害的。注意力不集中、睡眠不好和焦虑更不用说损害人际关系和沟通技巧,都与手机的过度使用有关
10、。 How to Take Your Life Back 怎样挽回你的生活 Its easy to shrug off smartphone addiction as a silly overreaction, but if you identify with two or more of the signs listed above, you may want to consider cutting back. Here are four easy ways to curb your smartphone use without having to go cold turkey: 手机上瘾作
11、为一种愚蠢的过度反应很容易被摆脱，但如果你有上面所列迹象的两种以上，你可能想要戒掉一些。 这里有4种不是让你一下子就戒掉原来上瘾的习惯，而是减少手机使用的容易方法。 1.Set Limits 划定界限 Start by setting some guidelines to help you manage your usage. For example, you might make it a goal to wait one hour after waking up before reaching for your phone, or keep it turned off during din
12、ner or your favorite show. It doesnt matter how much time you designate as phone-free, as long as you designate some time. 先设置一些指导方针来帮助你管理手机使用。例如,你可以把醒来一个小时后再碰手机,或在晚餐或看最喜欢的节目时把它关掉设为目标。你指定不碰手机的时间长短不重要,只要你指定了一些时间就行。 2.Let it Go 放下 Do you feel like you have to immediately respond to every call, text, o
13、r email that comes your way? Try letting a call go to voicemail or leaving a text unread until you can give it your full attention. Gradually increase the number of times you wait until youre truly available to respond. Eliminating these constant interruptions will ease tension, decrease anxiety, an
14、d enhance concentration and productivity. 你是否觉得你必须马上回应你接到的每一个电话、短信、或电子邮件？试着把电话转到语音信箱或先不读短信直到你可以给把全部注意力放在它上面。逐渐增加你等待电话号码的时间，直到你真正能够回应。消除这些不间断的干扰会缓解紧张，减少焦虑，提高注意力和效率。 3.Tune In to Your Feelings 关注你的感受 Notice how you feel when you reach for your phone. Identifying your emotional state gives you a clue a
15、s to why youre going for the phone. Are you bored, anxious, stressed out, or lonesome? Once you start to understand the feelings that lead you to lean on your smartphone, you can seek other ways to find relief. 当你要彭手机时注意你的感觉。识别你的情绪状态让你知道为什么你要去碰手机。是无聊,焦虑,紧张,还是寂寞?一旦你开始理解让你依赖手机的感情,你可以寻求其他方法来找到解脱。 4.Fin
16、d a Substitute 找到替代品 Smartphones have become the number one self-soother out there. Identify other ways to provide comfort in situations where you tend to rely heavily on your phone. If you go to your phone when you feel bored or nervous, practice some mindfulness techniques that will help you tune in to your body and the world around you. This will help you to stay calm and connected to your surroundings, rather than using gadgets to disconnect and escape. 手机已经成为头号自我安抚的工具了。在你往往很大程度上依赖手机的情况下找到其他的方法来让自己舒服。如果当你感到无聊或紧张想要玩手机的时候，你可以练习一些正念技术，这将有助于你协调身体和周围世界。这将有助于你保持平静并与周围环境相连，而不是用手机来切断和逃避周围环境。
