11
写在前面
01 翻译组小伙伴们的自媒体 
翻译组Dodo
  • 公众号dodoTranslate
由dodo本人精心挑选每天一篇听力材料，免费打卡学习：听写填空-词汇讲解-英文释义，用正确的方法积累听力能力、翻译思维。
  • 视频全网同名dodo多利嗨
分享同传日常、英语学习心得，欢迎关注
02 第十八期写作精品课
写作课共四位老师
全部雅思8+且单项写作7.5+
雅思、学术英语写作，不知如何下笔如有神？
写作精品课带你谋篇布局
带你预习-精读-写作-答疑
从输入到输出写出高质量英语作文
点击下图，即可了解写作课详情！
2
原文阅读
SOCIAL MEDIA
Can a Break From Social Media Improve Mental Health?
A 3-7 day break from social media can reduce stress, anxiety, and depression.
KEY POINTS
  • A break from social media can improve stress, anxiety, depression, and body image concerns.
  • Limiting social media use to 15-30 minutes per day also reduces depression, anxiety, and fear of missing out.
  • Strategies to limit social media use include deleting apps, switching to grayscale, or turning off your phone.
My friend Alli, a woman in her 20s, described an interesting emotional arc to her Instagram use. As she scrolled, she found some of the posts inspiring, but after a while, she noticed that spending time on the app left her feeling “bummed.” Alli decided to delete Instagram for a month. She reflected that during that month, she felt “10 times better.”
I was curious. Was Alli’s experience typical? Is there research evidence demonstrating that a break fromsocial media makes people feel meaningfully better?
Research Shows Social Media Breaks Can Benefit Mental Health
A 2022 research study asked 154 participants (average age of 29.6 years) to either stop using social media for one week (Facebook, Instagram, Twitter, and TikTok) or to continue using it as usual. The group who took a break from social media experienced significantly reduced anxiety and depression, along with greater well-being.
Among university students, one study of 555 participants showed that a one-week break from social media meaningfully decreased stress levels, especially for people who used social media excessively.
A 2022 research study of girls ages 10-19 demonstrated that a three-day social media break significantly lowered their body surveillance (for instance, worrying about whether their clothes were flattering to their bodies) and body shame and increased their self-compassion.
Why Social Media Breaks Boost Mental Health
Using social media often involves comparing yourself to others, and it can generate appearance comparisons, career frustration, and envy. One reason that decreasing social media use can improve mental health involves self-criticism. Social media use can increase self-criticism, a common mental habit that is linked with many mental health issues such as anxiety, depression, substance use, eating disorders, and self-harm.
Strategies to Decrease Social Media Use
Both "software" and "hardware" strategies can help people manage their social media use. For instance, one "software" approach would be to delete the apps on your phone but keep them on a laptop or desktop computer. Similarly, switching your phone to grayscale can reduce use.
A hardware approach could involve keeping your phone further away from your body (for instance, in a specific spot in your house, as with old-timey phones) rather than in your pocket or trying a flip phone for a month.
I‘ve found that when I have social media apps on my phone, I check them several times throughout the day and perhaps spend more time on them than I would like. I decided to remove access to those accounts on my phone so that I now only access those through my laptop. I still check the accounts a couple of times a week, but much less frequently than if they were on my phone. If you have more than one device, this option might reduce social media use.
I've also been fortunate to attend a meditation retreat where I turned off my phone (and laptop) for eight days (there are shorter retreats available as well). My family had the number of the meditation center if they needed to reach me. Although there were times that I felt the familiar tug of wanting to check my phone, mostly, it felt quite liberating to have given myself permission to just be in one place, doing one thing at a time, without feeling my mind pulled in so many different directions. Others’ accounts of a break from social media and smartphones also reflect several benefits, including more time for other activities and enhanced mental clarity.
Is a Full Break Necessary?
Research shows that limiting social media use can indeed improve well-being andproductivity, with heavy users experiencing the most pronounced benefits. One study of 230 undergraduate students reported that participants who limited social media use daily to 30 minutes for a two-week period experienced significantly less depression, loneliness, anxiety, and fear of missing out, whereas their positive feelings increased.
Other research shows that reducing smartphone (and presumably social media) use by one hour for a week was linked to increases in well-being and life satisfaction that were maintained four months later. Taken together, the evidence indicates that either reducing social media use or taking a break can have meaningful benefits that may endure over time.
3
愿景
打造
独立思考 | 国际视野 | 英文学习
小组
01  第十八期写作精品课
写作课共四位老师
全部雅思8+且单项写作7.5+
雅思、学术英语写作，不知如何下笔如有神？
写作精品课带你谋篇布局
带你预习-精读-写作-答疑
从输入到输出写出高质量英语作文
点击下图，即可了解写作课详情！
02 经济学人打卡营
每周一到周五阅读经济学人
并在群里以及小鹅通内写分享
分享是文章的总结或者观点或者语音打卡
字数不少于100字，中英文都可以
群里每周免费分享最新外刊合集
03 早起打卡营
两年以来，小编已经带着25000多人早起打卡
早起倒逼自己早睡，戒掉夜宵，戒掉手机
让你成为更好的自己，创造早睡早起的奇迹！
早起是最简单的自律！
早起打卡营
欢迎你的加入！
点击下图，即可了解早起打卡营详情！
继续阅读
阅读原文