New Title：Acquisition of slowing down
The good for More sleep and less stress：It can improve attention and memory and maintain physical and mental health. Keep healthy
Inadequate: not enough
immune system: the system in your body that produces substances to help it fight against infection and disease
psychological warfare: it consists of attempts to make your enemy lose confidence, give up hope, or feel afraid, so that you can win.
To deteriorate: to become worse / exacerbate
Erosion: Erosion is the gradual destruction and removal of rock or soil in a particular area by rivers, the sea, or the weather.
Vogue: fashion / trend
Primeval: from the earliest period of the history of the world, very ancient
Spectrum: a band of coloured lights in order of their wavelengths , as seen in a rainbow and into which light may be separated
Hyperventilate: breathe quickly
Contingent: delegation / mission / deputation
Characterized: If something is characterized by a particular feature or quality, that feature or quality is an obvious part of it. / distinctive
Altruistic: altruistic love
Sleep deprivation: insufficient sleep
Premature death: come to a premature end
Priority: something that you think is more important than other things and should be dealt with first
Correlation: relevance
To subsidize: subsidy / allowance
Who give subsidize: the government / organization
Skeptical: sceptical / doubtful mistrustful
Spiritual: Spiritual means relating to people's thoughts and beliefs, rather than to their bodies and physical surroundings. / mental WASP: White Anglo-Saxon Protestant / WASP is used to refer to the people in American society whose ancestors came from northern Europe, especially England, and who are considered to have a lot of power and influence. Insomnia: the condition of being unable to sleep Preventive: intended to try to stop sth that causes problems or difficulties from happening Noun: measures Blood alcohol: Alcohol content in the blood; Thrive: to become, and continue to be, successful, strong, healthy. One of the major airplane pilots' associations claims that the FAA is not enforcing a rule about how much rest a pilot should get in between duties. They claim that the FAA is not enforcing that particular rule because it cost(s) the airlines a lot of money. The rule requires the pilots get at least eight hours of rest in the 24 hours before the end of their flight duties. Many pilots claim that that is not happening, and in fact they even have to work a lot more during 24 hours. airplane pilots' associations：飞行员协会ALPA FAA ： Federal Aviation Administration USA a rule：how much rest a pilot should get in between duties not enforcing rule：because it costs a lot of money and requires the pilots get at least eight hours of rest in the 24 hours. in fact：they have to work a lot more during 24 hours. Now the issue of rest is very important because recent studies by the Department of Transportation show that somebody who stays up 24 hours has the equivalent to a blood alcohol level of 0.1, meaning that that person is not in any shape to be piloting an aircraft, or driving a truck or anything else. And in fact, a number of crashes have been blamed on pilot error because they are extremely tired. Issue of rest：somebody who stays up 24 hours has the equivalent to a blood alcohol level of 0.1 meaning that ：that person is not in any shape to be piloting an aircraft, or driving a truck or anything else. in fact：a number of crashes have been blamed on pilot error because they are extremely tired. The FAA denies that they are ignoring that law, and claimed that they are going to get around to enforcing it fairly soon. American sleep researchers say that people who get less than 6 hours' sleep a night are destined for an early death. They say that inadequate rest could weaken the human immune system, laying the body open to a whole range of illnesses. They also say there's a very strong correlation between sleep deprivation and fatal accidents. During the Gulf War, British troops erected huge loudspeakers on the battlefield and played heavy metal music at the Iraqi forces throughout the night. This was psychological warfare designed to keep the enemy awake and so scupper his performance. But some highly energetic individuals claimed that at times of crisis and conflict, they actually thrive on little sleep Gulf War ：Persian Gulf War 波斯湾战争 loudspeakers ：megaphone psychological warfare： it consists of attempts to make your enemy lose confidence, give up hope, or feel afraid, so that you can win. scupper ：Destroy Former British Prime Minister Margaret Thatcher, for example, always insisted that she could get by on less than four hours' sleep a night. 英国前首相玛格丽特·撒切尔（Margaret Thatcher）一直坚称，她每晚的睡眠时间不到四个小时。 But the latest research to emerge from America suggests that if you regularly sleep less than six and a half hours a night, you are heading for an early grave. 如果你经常每晚睡眠不足六个半小时，你就会走向一个早熟的坟墓。 The National Sleep Foundation studied 1 000 case histories. It found that in 64% of cases, people slept under the eight hours that many doctors recommend, and that this group on average died earlier than the others. It may be that in some instances less sleep is only associated with early death and is not a cause of it. For example, many people who undersleep are more likely to be heavy smokers, to be under stress or to drink more alcohol. And these factors are more likely to explain a premature death. There is a clear causal link between sleep deprivation and fatal accidents. The National Sleep Foundation：USA美国国家睡眠基金会 “People who get insufficient sleep or poor quality sleep have an increased risk of road traffic accidents particularly, And it's not well known that the leading cause of death on motorway seems to be people falling asleep at the wheel. That is a commoner cause of motorway death than alcohol, weather or mechanical failure.” It's not just professional drivers who are at risk. The American studies suggest that four out of every ten shift workers regularly fall asleep at the wheel, and many have road accidents as a result. The performance at work also deteriorates because of sleep deprivation with on occasion truly disastrous consequences. The erosion of sleep by the pressures of work has created a vogue for the primeval practice of snatching forty winks or as it's now more fashionably known “power napping”. This cassette is aimed at stressed executives who are losing out on nighttime sleep. It's designed to lull them into a short but restorative nap. The catnap can never be a substitute for proper sleep. The average healthy length of sleep for women is seven and a quarter hours a day, and seven hours for men. Six hours of uninterrupted sleep is better than ten hours of tossing and turning, however. Those who claim they can thrive on only four or five hours a night are fooling themselves. women ：7.25 hours per day men：7 hours but prolonged stress can lead to sickness and absence from work. The Confederation of British Industry英国工业联合会 has estimated that sickness absence costs British business £12 billion, that's US$18 billion a year, equivalent to £533, that is US$800 per worker. Who is source of the audio ：a doctor £12 billion=12,000,000,000 ：100，326，000，000 CNY 1英镑= 1.3139 美元 1美元 ≈ 0.7611英镑 $18 billion：114，573，600，000 CNY £533：4458.6516 CNY $800：5092.24 CNY Stress is a spectrum; at one end are normal day-to-day pressures that do no harm. At the other end is distress from prolonged difficulties, coping with demands on our resources and the response to a situation perceived as unsafe. It is very personal; what distresses one person, another may take in his or her stride. Stress is a spectrum： One harm：prolonged difficulties Here are some practical tips to managers who want to combat and avoid distress: 1. Try not to panic. Slow down and remember the WASP sequence, that's wait, appraise, slowly proceed. Focus on your breathing. Do not hyperventilate, which will make you feel faint. Breathe slowly and gently. Each time you breathe out, repeat to yourself a single calming word such as "one", “calm" or “relax". WASP：Bumblebee Hyperventilate：breath quickly 2. Think coolly. Use anger constructively to get things done and to put things right. Be assertive. If you need to discipline someone, do it as soon as possible, saying what is wrong and how you feel. 3. Emphasize the action is unacceptable, not the person. Ask the offender if he or she understands and agrees not to do such a thing again, in which case the matter is at an end. Afterwards find somewhere quiet and warm where you will be undisturbed. Dim the lights and sit or lie down. Take three slow deep breaths. 4. Talk over your worries with someone you trust - a colleague, partner, relative or friend. Control the stress in your life - do not let stress control you. Keep your nerve and be kind to yourself. Have a positive outlook and make decisions. Imagine successful outcomes but be prepared to accept a situation and live with it. 5. Like yourself and do not be too hard on yourself. We can all make a mistake-look on it as a learning opportunity. Do not dwell on failures. Let go of disturbing thoughts. Reflect on your successes. 6. Be well organized. Make a daily action plan in priority order; include leisure activities. Tackle one thing at a time; do unpleasant tasks first. Allow at least 30 minutes a day to switch off unwind and do something you enjoy. Go for a stroll, read a novel, tackle a crossword, have a chat, soak in a bath, or listen to music. Take at least 20 minutes' exercise every day. Get a little out of breath. Use the stairs rather than a lift and walk for part of your journey to work. 7. Do not get overloaded. Delegate, and be prepared to say “no”. At work, display a favorite card or photo and look at this if you feel yourself getting distressed, try to see the funny side-a good laugh is very preventive. Remember your spiritual side. Your work and home environment should be right for you and in balance. The Labor Department says professionals and managers, known as white- collar workers, account for two- thirds of the cases of job-related stress reported in the United States. Analysts blame technological change, longer working hours, and corporate cost-cutting. Jill Fraser spent the past four years asking US white collar workers how they felt about work. Their answers are recorded in her recently published book entitled White-Collar Sweatshops “Many of them. talked to me about jobs whose demands were becoming overwhelming. 25 million Americans spend more than 10 hours a day in, in the office Ms. Fraser says, because new technology, like e-mail and cellular phones, enables the office to maintain constant contact. constant contract between the office and workers San Francisco State University Human Resources Professor John Sullivan says change, in general, is difficult for workers to absorb. Today's workplace changes which he says are faster and more dramatic than any that have occurred before are heightening worker anxiety, "The speed of change has increased. It used to be when you got a college degree it kept you going to 20 years with knowledge, and now the things we teach at the university are literally outdated in four years." 过去，当你获得大学学位时，它让你拥有20年的知识，而现在我们在大学教的东西在四年后就完全过时了。 John Sullivan, She says the cost-cutting drive that began in the 1980s in an attempt by corporations to become more competitive has become relentless. "We have seen many large companies that have just become addicted to layoffs-in good times and bad... you know in many of these companies whole job categories have just been taken off the payroll and turned into contingent jobs, filled by temporary staff." In addition, John Sullivan says, US companies have begun setting higher standards for worker performance and productivity. efficiency “Companies are now, instead of rewarding people equally, they are starting to say, 'if you score a lot of points we are going to give you extra money.’ So that was not true before with people paying pretty much the same for just showing up. These are all causes of increased stress and worker anxiety, John Sullivan says, but they are also what corporations must do if they are to remain competitive in a global economy.A
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