期末考、專案死線、老闆突然丟任務、生活一團亂——
你是不是也常覺得自己 快要撐不住了？
這時候，英文裡最重要的一個能力不是單字量，
而是你能不能用英文 表達壓力、穩住情緒、冷靜思考。
這篇文章會用最貼近真實生活的方式，
學會 stay calm English，不只考試用得到，人生也用得到。
🎧Apple Podcast｜Spotify
💬 Dialogue 情境對話
🧭 場景設定
Ryan 和 Lily 是剛進公司的社會新鮮人，專案出狀況、主管施壓，Ryan 情緒快失控，Lily 試著幫他冷靜下來。
🔹 English Dialogue
Ryan: I feel like everything is going wrong.
Lily: Take a breath. You’re clearly under pressure.
Ryan: My heart is beating so fast, and I can’t think clearly.
Lily: That’s normal when emotions run high.
Ryan: I’m worried I’ll make the wrong choice.
Lily: Try to stay calm and focus on the present moment.
Ryan: Easier said than done.
Lily: I know, but taking slow, deep breaths really helps.
Ryan: You’re right. I already feel a bit better.
Lily: Good. When you’re calm, you can make better decisions.
Ryan: Thanks. I think I can get through this now.
🔹 中文翻譯
Ryan： 我覺得事情全部都在失控。
Lily： 先深呼吸一下，你現在真的壓力很大。
Ryan： 我的心跳得很快，腦袋一片混亂。
Lily： 情緒高漲的時候會這樣，很正常。
Ryan： 我怕自己會做錯決定。
Lily： 試著冷靜下來，專注在當下。
Ryan： 說起來容易。
Lily： 我懂，但慢慢深呼吸真的有幫助。
Ryan： 你說得對，我好一點了。
Lily： 很好，冷靜下來才能做出更好的決定。
Ryan： 謝謝，我覺得我可以撐過去了。
📚 Vocabulary Boost（重點單字）
（已同步回對話加粗）
| 單字 | 詞性 | 中文意思 | 英文例句 | 中文翻譯 |
|---|---|---|---|---|
| stay calm | phr. | 保持冷靜 | Try to stay calm under pressure. | 在壓力下保持冷靜。 |
| under pressure | phr. | 承受壓力 | He’s under pressure at work. | 他工作壓力很大。 |
| beat | v. | 心跳 | My heart is beating fast. | 我的心跳很快。 |
| run high | phr. | 高漲 | Emotions run high during exams. | 考試期間情緒容易高漲。 |
| take a breath | phr. | 深呼吸 | Take a breath and relax. | 深呼吸放鬆。 |
| focus on | v. | 專注於 | Focus on the present moment. | 專注在當下。 |
| decision | n. | 決定 | Make a smart decision. | 做出明智的決定。 |
| get through | phr. | 撐過 | You’ll get through this. | 你會撐過去的。 |
| control | v. | 控制 | Control your emotions. | 控制情緒。 |
| relax | v. | 放鬆 | This music helps me relax. | 音樂讓我放鬆。 |
🔍 Sentence Patterns 句型整理
| 句型結構 | 中文意思 | 英文例句 | 中文翻譯 |
|---|---|---|---|
| When we’re under pressure, … | 當我們承受壓力時 | When we’re under pressure, emotions run high. | 壓力大時情緒容易高漲。 |
| Try to + V | 試著去做 | Try to stay calm. | 試著冷靜。 |
| Don’t let … take control | 別讓…控制你 | Don’t let fear take control. | 別讓恐懼控制你。 |
| It helps (someone) + V | 有助於… | It helps you relax. | 有助於放鬆。 |
| You’ll get through … | 你會撐過… | You’ll get through this. | 你會撐過去。 |
📖 Transcript 逐字稿
J: I have to say, this morning was, uh, a complete and total mess for me.
J：我得說，今天早上對我來說，呃，真的是一團亂，徹底的大亂。
M: Oh no.
M：喔不。
J: I slept right through my alarm. Then realized there was no coffee. And I swear I was trying to put my socks on while brushing my teeth.
J：我直接睡過頭，鬧鐘完全沒聽到。接著才發現家裡沒有咖啡。我剛剛還忙到差點邊刷牙邊穿襪子…
M: Wow. The classic morning scramble. I think my blood pressure just went up listening to that.
M：哇，這就是經典的早晨大混亂。我光聽你講，血壓就上來了。
J: And that exact feeling, you know, where your brain feels foggy but your heart is just pounding… that’s what we’re unpacking today on MJ English.
J：就是那種感覺，你知道的，腦袋一片霧霧的，但心臟卻狂跳不停……這正是我們今天在 MJ English 要拆解的主題。
M: The language of high-pressure moments.
M：高壓時刻的語言。
J: Not just the words for stress, but, like, how do you talk your way through it when you feel like you’re about to lose it?
J：不只是那些形容壓力的單字而已，而是當你覺得自己快要崩潰的時候，你會怎麼跟自己對話來撐過去？
M: It’s such a crucial skill. Because when the pressure’s on, your, uh, your language skills can be the first thing to go.
M：這真的是一項至關重要的技能。因為當壓力排山倒海而來時，你的語言能力往往會是最先失靈的東西。
M: And having a few key phrases ready can actually help you get a grip on the situation.
M：而事先準備好幾個關鍵句型，其實真的能幫助你掌控住局面。
J: So, to see how this plays out, we’re looking at a scenario between two people: Ryan and Lily. Ryan’s a new employee, and he’s just completely overwhelmed by a project.
J：所以，為了看看這種情況會怎麼發展，我們要來看兩個人的情境：Ryan 和 Lily。Ryan 是一名新進員工，被一個專案壓得喘不過氣。
M: And Lily is the more experienced colleague sort of trying to help him cope.
M：而 Lily 是比較有經驗的同事，試著幫助他應付這一切。
Ryan 和 Lily 是剛進公司的社會新鮮人，專案出狀況、主管施壓，Ryan 情緒快失控，Lily 試著幫他冷靜下來。
🔹 English Dialogue
Ryan: I feel like everything is going wrong.
Lily: Take a breath. You’re clearly under pressure.
Ryan: My heart is beating so fast, and I can’t think clearly.
Lily: That’s normal when emotions run high.
Ryan: I’m worried I’ll make the wrong choice.
Lily: Try to stay calm and focus on the present moment.
Ryan: Easier said than done.
Lily: I know, but taking slow, deep breaths really helps.
Ryan: You’re right. I already feel a bit better.
Lily: Good. When you’re calm, you can make better decisions.
Ryan: Thanks. I think I can get through this now.
🔹 中文翻譯
Ryan： 我覺得事情全部都在失控。
Lily： 先深呼吸一下，你現在真的壓力很大。
Ryan： 我的心跳得很快，腦袋一片混亂。
Lily： 情緒高漲的時候會這樣，很正常。
Ryan： 我怕自己會做錯決定。
Lily： 試著冷靜下來，專注在當下。
Ryan： 說起來容易。
Lily： 我懂，但慢慢深呼吸真的有幫助。
Ryan： 你說得對，我好一點了。
Lily： 很好，冷靜下來才能做出更好的決定。
Ryan： 謝謝，我覺得我可以撐過去了。
J: So let’s look at this. Ryan starts off, and he’s clearly in a bad headspace. He says, “I feel like everything is going wrong.”
J：那我們來看這段。Ryan 一開始就明顯心態很糟，他說：「我覺得一切都在出錯。」
M: Total catastrophic thinking.
M：完全是災難化思考。
J: And Lily just jumps right in. She says, “Take a breath. You’re clearly under pressure.”
J：而 Lily 馬上接話，她說：「先深呼吸一下，你現在顯然壓力很大。」
M: I love that she names it right there. “Under pressure.” It’s such a great visual idiom, isn’t it? Like something is physically pushing down on you.
M：我很喜歡她直接點出來。「Under pressure」是一個畫面感超強的片語，不是嗎？就像有什麼東西實際壓在你身上一樣。
J: Yeah. A weight. And Ryan’s response is so interesting. He immediately goes to the physical. He says, “My heart is beating so fast, I can’t think clearly.”
J：對，一種重量。而 Ryan 的回應也很有意思，他立刻轉向身體感受，他說：「我心跳得好快，完全沒辦法清楚思考。」
M: Oh, that’s a really common pattern. We do that all the time in English. We use body language—somatic language—to talk about what’s going on in our heads. Instead of just saying “I feel anxious.”
M：喔，這真的很常見。我們在英文裡常常這樣，用身體語言——也就是生理感受的語言——來描述腦袋裡的狀態，而不是只說「我很焦慮」。
J: Right. We say “My heart is beating out of my chest” or “My stomach is in knots.” It makes the feeling more real, more tangible.
J：對，我們會說「心臟快跳出來了」或「胃整個打結」，這樣情緒會變得更真實、更有觸感。
M: And then Lily says something that I think is just brilliant. She says, “That’s normal when emotions run high.”
M：接著 Lily 說了一句我覺得非常厲害的話，她說：「情緒高漲時這是很正常的。」
J: “Emotions run high.” Such a fantastic idiom.
J：「Emotions run high」，真的是一個超棒的片語。
M: It really is. What does that bring to mind for you?
M：真的。這個片語讓你聯想到什麼？
J: It makes me think of a river flooding its banks. You know? It’s not just a little bit of feeling; it’s an overflow.
J：讓我想到河水氾濫。你知道嗎？不是一點點情緒，而是整個溢出來。
M: Right. So you wouldn’t use this for, like, being a little annoyed at traffic.
M：對，所以你不會用這個來形容只是對塞車有點不爽。
J: No, definitely not. You save this for intense situations. Big arguments, final exams, that kind of thing.
J：不，絕對不會。這個是留給強烈情境用的，像是大吵架、期末考那種。
M: It validates the intensity.
M：它是在肯定那種強度。
J: It does. It says, “The chaos is real, and it’s okay.” Then she gives some advice. She says, “Try to stay calm and focus on the present moment.”
J：沒錯，它在說：「這種混亂是真的，而且沒關係。」接著她給了一些建議，她說：「試著保持冷靜，專注在當下。」
M: And did you notice the wording? “Stay calm.” Not “be calm.”
M：你有注意到她的用字嗎？是「stay calm」，不是「be calm」。
J: “Be calm” is just a state. It’s passive. But “stay calm” implies you have to work at it. Like you have to actively hold your ground against the panic.
J：「Be calm」只是描述一個狀態，很被動；但「stay calm」暗示你得努力維持，就像你要主動站穩，對抗恐慌。
M: It makes being calm an action, which I think is much more empowering.
M：它把冷靜變成一個行動，我覺得這樣更有力量。
J: I mean, honestly, though, if someone told me to just “stay calm” when I was freaking out, I might get a little snappy.
J：老實說，如果我快崩潰的時候有人叫我「冷靜一點」，我可能會有點暴躁。
M: And that’s pretty much what Ryan does. He says, “Easier said than done.”
M：而這也正是 Ryan 的反應，他說：「說得容易，做起來難。」
J: I use this phrase all the time. It’s the perfect response.
J：我超常用這句話，真的太完美了。
M: It really is. Because you’re agreeing with the advice in theory, but you’re also pointing out that it’s not that simple in practice.
M：真的。因為你在理論上同意對方的建議，但同時也指出，實際做起來沒那麼簡單。
J: It’s a polite way to say, “You don’t get how hard this is right now.”
J：這是一種很有禮貌地說「你不懂我現在有多難受」的方式。
M: So anyway, Lily helps him with some breathing, and Ryan does start to calm down. He ends on a really important line. He says, “I think I can get through this now.”
M：總之，Lily 幫他做了些呼吸調整，Ryan 也真的慢慢冷靜下來。他最後說了一句非常重要的話：「我想我現在可以撐過去了。」
J: “Get through this.” That is the ultimate survival phrasal verb.
J：「Get through this」，這真的是終極求生片語。
M: It feels so different from saying “I can conquer this” or “I can overcome this.”
M：這跟說「我可以征服它」或「我可以克服它」感覺完全不一樣。
J: Completely different. “Conquer” suggests a big victory. “Get through” is about endurance. It’s like you’re in a long, dark tunnel. Your job isn’t to defeat the tunnel; it’s just to keep moving until you see the light on the other side.
J：完全不同。「Conquer」暗示的是一場大勝利，而「get through」講的是撐過去。就像你在一條又長又黑的隧道裡，你的任務不是打敗隧道，而是一直走，直到看到出口的光。
M: It just means you have to survive it.
M：它的意思只是，你要活著撐過去。
J: So learning these phrases isn’t just about sounding more fluent. It’s a genuine stress management tool.
J：所以學這些片語不只是為了聽起來更流利，而是一種真正的壓力管理工具。
M: So by saying “my emotions are running high,” you’re literally helping them run a little bit lower.
M：所以當你說「我的情緒很高漲」，你其實真的在幫助情緒稍微降下來一點。
J: In a way, yeah. You’re taking control of the narrative.
J：某種程度上是這樣，你正在掌控自己的敘事。
M: That is a very powerful reason to build your vocabulary.
M：這是一個非常強而有力的理由，讓你去累積詞彙。
J: Well, hopefully, this helps all of you get through your next stressful meeting.
J：希望這能幫助大家撐過下一場高壓會議。
M: Just remember to take a breath.
M：記得，先深呼吸一下。
J: Want the full transcript, key vocabulary, and useful sentence patterns? Just click the link below.
J：想要完整逐字稿、重點單字和實用句型嗎？只要點下面的連結。
M: Thanks for joining us.
M：謝謝你收聽。
J: See you next time.
J：下次見。
