20230312英语学习

今天学习两篇

How to Plant a Tree the Right Way
植树节｜科学种树，“植”得一试

Planting a tree might sound like a daunting task if you’ve never done it but in fact it is a simple, straightforward process.What is crucial for successful tree planting, however, is that you do your homework beforehand.

• 01Dig the Planting Hole

Dig a hole that is at least 2 to 3 times wider than the root ball of the tree and the same depth as the height of the root ball.As you dig, pile up the soil next to the planting hole.If there are different soil layers, make sure to separate them.Remove any large rocks from the backfill.

• 02 Prep the Tree

If the tree is burlapped, undo the burlap on top.If the roots are in a wire basket, cut the wire basket at the top with a wire cutter so that your lawn mower does not run into the wire, and also for aesthetic reasons.

• 03 Set the Root Ball in the Hole

Don’t delay placing the tree in the hole after you have taken it out of the container so the roots don’t get hit by the sun and won’t dry out.

If you have dug the hole to the correct depth, the topmost part of the root ball is level, or slightly above the soil surface.

-04Backfill the Hole

Return the soil to the hole in layers: rockier bottom soil first, then the good top soil last, mixed with additional organic matter if needed.Backfill to the top of the root ball but no more than that; no soil should be covering the root ball.

• 05 Water

Slowly water the entire hole area until it is soaked.The water will compact the soil so if needed, add a thin layer just enough to reach the top of the root ball, then lightly water again.

• 06 Install Support and Protection

For smaller trees and saplings, secure the root ball by placing rocks around the trunk.Keep the rocks at least 2 inches away from the trunk so they won’t rub against the bark and damage it.You should remove the rocks when the tree is established.

For larger trees, first try shaking the tree gently and seeing if the top of the root ball moves.If it moves, drive 1 to 3 stakes in the ground and secure the tree to the stakes with ties that don’t cut into the bark.

• 07 Mulch

Apply a generous layer of mulch (2 to 4 inches) such as hardwood chips, over the planted area.Make sure the mulch does not touch the trunk to prevent stem rot.

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‘I Hate Myself’: Ways to Combat Self-Hatred
被「自我厌恶」困扰？阻止这种声音

Do you often have the thought, “I hate myself”?If you are filled with feelings of self-hatred, you know how frustrating they can be.Not only does self-hatred limit what you can achieve in life, but it also worsens mental health conditions such as anxiety and depression.

• Signs of Self-Hatred

All-or-nothing thinking: You see yourself and your life as either good or bad, without any shades of gray in between.If you make a mistake, you feel as though everything is ruined or that you’re a failure.

Focus on the negative: Even if you have a good day, you tend to focus on the bad things that happened or what went wrong instead.

Emotional reasoning: You take your feelings as facts.If you notice that you are feeling bad or like a failure, then you assume that your feelings must reflect the truth of the situation and that you are, in fact, bad.

Low self-esteem: You generally have low self-esteem and don’t feel as though you measure up when comparing yourself to others in daily life.

Seeking approval: You are constantly seeking outside approval from others to validate your self-worth.Your opinion of yourself changes depending on how others evaluate you or what they think of you.

Can’t accept compliments: If someone says something good about you, you discount what was said or think that they are just being nice.You have trouble accepting compliments and tend to brush them off instead of graciously accepting them.

Trying to fit in: You find that you always feel like an outsider and are always trying to fit in with others.You feel as though people dislike you and can’t understand why they would want to spend time with you or actually like you.

• How to Combat Self-Hatred

If you are looking to get over self-hatred, there are a number of things you can do to break the cycle.Above all else, remember that you are not to blame for how you feel, but you are responsible from this day forward for the actions that you take toward making positive changes.

1. Try Journaling
   Keep a journal to reflect on your day and how you felt about what happened.Reflect on the events of the day, examine situations that may have triggered certain emotions, and be mindful of the root causes of any feelings of self-hatred.
   As you journal each day, look for patterns and aim to become more aware of how your emotions shift.Research shows that expressive writing such as journaling can help to reduce psychological distress.

2. Talk Back to Your Inner Critic
   As you start to become more aware of your emotions and their triggers, try to identify the thoughts that you have when faced with negative events.Ask yourself questions about whether your thoughts are realistic, or whether you are engaging in thought distortions.
   Try standing up to your inner bully by countering that inner voice with arguments to the contrary.If you find it hard to build up a strong voice on your own, imagine yourself taking on the role of a stronger person you know — such as a friend, famous person, or superhero — and talking back to the critical voice in your head.

3. Take Care of Yourself
   Instead of engaging in self-destructive behaviors, engage in self-care.This approach means taking care of your physical and mental health by doing all the things that will keep you feeling good.Eat healthy food, get regular exercise, get enough sleep, reduce social media and screen time, spend time in nature, and talk kindly to yourself, to name a few examples.

4. Move Toward Living the Life You Want
   The antidote to feeling bad all the time might be to start taking small steps toward what you want in life.That might mean finding a new career path, traveling, ending a relationship, starting a family, or moving far away.Determine your values and then start acting in accordance with them.Once you start to align with your values, it will be easier to feel confident in yourself.