在探寻如何有效减少精神内耗的奥秘时，关键在于摆脱这三重束缚。

In seeking the mystery of how to effectively reduce mental consumption, the key lies in breaking free from these three constraints.

1. 我们可能放得下过去的荣誉和光辉，但一直都对过去的伤害耿耿于怀。别人的嘲笑和陷害，亲人的冷眼与不屑，在你的心中扎下深深的伤口，你每纠结一次，就是把伤疤揭开一次，会让你感到无休无止的痛苦。

1. We may be able to let go of the past glory and honor, but we always hold a grudge against the past injuries. The mockery and betrayal from others, the cold eyes and disdain from relatives, have left deep wounds in your heart. Every time you are entangled, you are also opening the scar, which makes you feel an endless pain.

2. 不要为未来而焦虑不安，心理学家已经证实，你焦虑的事情，99%都不会发生。

2. Do not worry about the future, because psychologists have confirmed that 99% of the things you worry about will not happen.

3. 各人自扫门前雪，莫管他人瓦上霜。这不是自私，而是尊重别人的生活方式和命运抉择。

3. Each one should clean their own doorstep snow and not meddle with others' roof frost. This is not selfishness, but a respect for others' lifestyle choices and life decisions.

4. 消灭精神内耗，保持平和稳定的心态，我们才能获得现世安稳。

4. To eliminate mental consumption and maintain a peaceful and stable mindset, we can only achieve stability in the present world.

5. 忘掉过去的伤害，放下无法改变的事实，才能放下生命的包袱，轻装前行。

5. Forgetting the past injuries and letting go of the unchangeable facts is the key to shedding the burdens of life and moving forward lightly.

6. 生活本来就是一个见招拆招的过程，不要透支焦虑，不要提前烦恼，过好当下就好。

6. Life itself is a process of meeting challenges head-on. Don't overextend your anxiety, don't worry prematurely, just live well in the present.

7. 不依不饶，只会画地为牢，不断反刍过去的伤害，就是感受过往的疼痛。放下往事不是为了原谅别人，是为了原谅自己。

7. Persistence in revenge only imprisons oneself, constantly rumination over past injuries is feeling the pain of the past. Letting go of the past is not for forgiving others, but for forgiving oneself.

8. 人生不是由过去和未来组成的，而是由当下的每一个瞬间组成，过去心不可得，未来心不可得，让每一个日子都翩翩起舞，让每一个当下都得偿所愿，心安理得，那么我们的人生自然过得舒适而惬意。

8. Life is not composed of the past and the future, but of every moment in the present. The past cannot be grasped, nor can the future. Let each day dance gracefully, let each moment fulfill our desires, and find peace and reason in our hearts. Then, our lives will naturally be comfortable and delightful.

9. 作家余华说：“精神内耗，说白了就是自己心里的戏太多了。言未出，结局已演千百遍；身未动，心中已过万重山；行未果，假象苦难愁不展；事已毕，过往扔在脑中演。”

9. The writer Yu Hua said, "Mental consumption, to put it simply, is just too much drama in one's own mind. The ending has been played a thousand times before the words are spoken; the mountains have already been crossed in the heart before the body moves; the hardships are not shown, the illusions of difficulties are not unfolded; once the matter is over, the past is still being acted out in the mind."

10. 未来具有极强的不确定性，你现在的焦虑和担忧毫无意义，于事无补。即便你现在准备好了迎接未来某件事的条件和方法，等事情真的到来的那一刻，环境和条件已然发生变化，你此前的良苦用心全都会付之东流。

10. The future is highly uncertain, and your current anxiety and worries are meaningless and do no good. Even if you are prepared for certain conditions and methods to face something in the future, by the time the actual event arrives, the environment and conditions have already changed, and all your previous efforts will be in vain.

11. 冯唐说：“人不该太清醒，过去的事情就让它过去，不必反复咀嚼。一生不长，重要的事儿也没那么多。天亮了，又赚了。”

11. Feng Tang said, "People shouldn't be too清醒 (clear-headed), let the past things be past, and don't keep chewing them over. Life is not long, and there aren't that many important things. When the day breaks, you've earned some more."

12. 村上春树说：“不必纠结当下，也不必太担忧未来，人生没有无用的经历，所以我们一直走，天一定会亮。”

12. Haruki Murakami said, "Don't dwell on the present, and don't worry too much about the future either. Life has no useless experiences, so we should keep moving forward, and the sky will definitely brighten up."

13. 一个人最大的愚蠢，就是烫死猪，翻咸鱼，雕朽木，扶烂泥。师不叩门，医不顺路，做好自己分内的事，把握好自己和别人的边界感，不要介入别人的生活，干预别人的命运。

13. The greatest folly of a person is to scald a pig, turn salted fish, carve rotten wood, and support muddy soil. The teacher does not knock on the door, the doctor does not go along the road. Do your own duties well, grasp the sense of boundaries between yourself and others, do not interfere with others' lives, and interfere with others' destinies.

14. 傅首尔说，“管好自己，但行好事，不渡他人。”

14. Fu Shouei said, "Take care of yourself, do good deeds, but do not cross over others."

15. 天域虽宽，不润无根之草。佛法虽广，只度有缘之人。世界上只有三件事：自己的事，老天的事，别人的事。自己的事自己做，老天的事管不了，别人的事不要管。每个人都有自己的命运和因果，随意干涉别人的事，就是介入别人的因果和命运，必然承担起一定的后果。

15. Though the sky is vast, it does not nourish grass without roots. Though the Dharma is extensive, it only saves those with connections. There are only three things in the world: your own affairs, the affairs of heaven, and the affairs of others. Handle your own affairs by yourself, you cannot control the affairs of heaven, and do not meddle in the affairs of others. Everyone has their own destiny and karma. Interfering in other people's affairs is to interfere with their karma and destiny, which inevitably entails certain consequences.

16. 消灭精神内耗最好的方式，是做好以下三件事。

16. The best way to eliminate mental consumption is to do the following three things.

17. 世界上最广阔的是海洋，比海洋更加广阔的是天空，比天空更加广阔的是人的胸怀。

17. The most vast thing in the world is the ocean, more vast than the ocean is the sky, and more vast than the sky is the human heart.

18. 天下本无事，庸人自扰之。很多时候，人生的痛苦不是因为事情本身，而是我们对事情过度的反应，咸吃萝卜淡操心，没完没了的折腾自己，让自己在痛苦不安之中无法自拔。

18. There is no trouble in the world, but the trivial people make it. Often, the pain in life is not because of the things themselves, but rather our excessive reactions to them. They worry about trivial matters, endlessly torturing themselves, and get trapped in a state of pain and unease, unable to extricate themselves.