1. 放松技巧：学习和实践放松技巧，如深呼吸、渐进性肌肉松弛、冥想和瑜伽等。这些技巧可以帮助你降低紧张和焦虑，促进身心的平静和放松。

1. Relaxation Techniques: Learn and practice relaxation techniques such as deep breathing, progressive muscle relaxation, meditation, and yoga, etc. These techniques can help you reduce tension and anxiety, and promote physical and mental calmness and relaxation.

2. 重要的是要认识到精神内耗并不是一蹴而就的问题，解决它需要时间和努力。通过采取积极的行动、寻求支持和寻找适合自己的应对策略，你可以逐渐减少精神内耗，实现更好的心理健康和生活质量。

2. It is important to recognize that mental drain is not a problem that can be solved overnight; it requires time and effort to address it. By taking proactive actions, seeking support, and finding coping strategies that suit you, you can gradually reduce mental drain and achieve better mental health and quality of life.

3. 很多时候我们总是对自己高要求，如果没有达到自己的预期值，就会陷入深深的自我怀疑中，认为别人很优秀，自己是不优秀的。这是大错特错的，要提醒自己：世界上并没有真正完美的事物，更不要将自己的短板与别人的长处相比较。

3. Many times, we are always too demanding of ourselves. If we don't meet our own expectations, we may fall into deep self-doubt, thinking others are excellent while we are not. This is completely wrong. We should remind ourselves that there is no truly perfect thing in the world, and we should not compare our own shortcomings with others' strengths.

4. 参考高中考试做题的思路。碰到一道非常熟悉却一时没有解题思路的题时，不妨先去做后边的题，完成之后再回看原来的这一道题，似乎有豁然开朗的感觉。

4. Refer to the approach of solving questions in high school exams. When encountering a question that you are very familiar with but do not have a solution at the moment, it's not a bad idea to first move on to the questions at the end. After completing them, go back and look at the original question, and you might find that you suddenly have a breakthrough.

5. 寻求支持：与亲友、家人或专业人士分享你的感受和烦恼，寻求他们的支持和理解。有时候与他人交流可以减轻内心的负担并获得新的视角和建议。

5. Seek Support: Share your feelings and concerns with friends, family, or professionals, and seek their support and understanding. Sometimes, communicating with others can alleviate the burden on your mind and provide new perspectives and advice.

6. 冥想和放松：通过冥想、放松练习来平静心绪，减轻内心的压力和紧张感。

6. Meditation and Relaxation: Use meditation and relaxation exercises to calm the mind, alleviate inner stress and tension.

7. 寒山问：“世间有人谤我、欺我、辱我、笑我、轻我、贱我、恶我、骗我，如何处置乎？”

7. Cold Mountain asked: "What should one do when there are people in the world who slander me,欺骗 me, insult me, laugh at me, look down on me, belittle me, hate me, and cheat me?"

8. 邵某发现后，妻子痛哭流涕，表示悔改。但邵某再次前往缅甸后，妻子和两个堂兄弟故态复萌，依旧肆无忌惮，风流成性。

8. After Shao discovered the situation, his wife cried in remorse, expressing her regret. However, after Shao went back to Myanmar again, his wife and two cousins reverted to their old ways, still acting with impunity and being amorous at will.

9. 很多时候，我们总是被困于一段思绪中，久久不能挣扎出来，实在是“剪不断，理还乱”，越想越低迷，越想越糟心，这种现象被叫做精神内耗。精神内耗非常常见且危害巨大，不仅让人感到心累疲惫，甚至会陷入自我怀疑中。接下来，将列举几项有利于停止精神内耗的方法。

9. Often, we get trapped in a particular train of thought and struggle to break free for a long time, which is truly a situation of "the more one cuts, the more tangled it becomes." The more one thinks about it, the more melancholic and more distressing it becomes. This phenomenon is called mental drain. Mental drain is very common and has tremendous consequences, not only making people feel exhausted and weary but also leading to self-doubt. Next, I will list several methods that are beneficial for stopping mental drain.

10. 别人欺负你，伤害你，你就运用合理合法的手段，让他长记性！

10. If someone bullies or harms you, use reasonable and legal means to make sure they remember it!

11. 亲戚朋友都劝说男子放下心结，看在父母子女份儿上，留在家过日子。一年后，邵某还是忍受不住内心的折磨，在除夕夜制造了对两个堂兄弟的灭门惨案。

11. Relatives and friends all advised the man to let go of his grievances and stay at home to live his life for the sake of his parents and children. One year later,邵某 couldn't bear the inner torment any longer and on New Year's Eve, he committed a massacre that killed his two cousins.

12. 我举这个例子，要说明的是：当别人伤害你足够深，在不会造成不可挽回的损失的前提，反击才是避免精神内耗的最好方法。

12. I use this example to illustrate that: when someone has hurt you deeply, within the premise that it will not cause irreparable loss, retaliation is the best way to avoid spiritual exhaustion.

13. 以上总结了一些我认为有利于停止内耗的方法，希望能够帮助到你。

13. The above summarizes some methods that I believe are helpful in stopping internal friction, hoping they can be helpful to you.

14. 内耗之所以危害巨大，是因为它是纯粹的心累加耗脑。内耗只是停留在思考，而没有付诸于行动。

14. The enormous harm of internal friction lies in the fact that it is purely mental fatigue plus brain drain. Internal friction merely stays at the stage of thinking and does not act upon it.

15. 当然，不能犯罪，更不能伤及无辜。

15. Of course, one cannot commit crimes, let alone harm the innocent.

16. 时间管理：合理安排时间，制定任务列表，避免同时处理太多任务而导致内耗。

16. Time Management: Reasonably allocate time, make a task list, and avoid handling too many tasks at the same time to prevent internal consumption.

17. 情绪管理：学会有效地管理情绪，包括积极的情绪表达、情绪调节和情绪释放。寻找适合自己的情绪调节方式，如写日记、绘画、听音乐或与亲友交流。

17. Emotional Management: Learn to effectively manage emotions, including positive emotion expression, emotional regulation, and emotional release. Seek suitable emotional regulation methods for yourself, such as keeping a diary, drawing, listening to music, or communicating with friends and family.

18. 想要让自己释怀，唯一的方式，也是最好的方式，就是报复回去。对方受到相应的惩罚了，为他伤害你欺负你的行为付出代价了，你才会放下这段冤孽。

18. The only way, and the best way, to let go of your grudge is to get revenge. Once the other party faces the appropriate punishment and pays for the harm and mistreatment they caused you, you will be able to let go of this grudge.

19. 别人骂你，你就骂回去。

19. If someone curses you, curse them back.

20. 拾得曰：

20. Shide said:

21. 解除内耗需要一些自我管理和心理技巧。是否是由于情绪问题、压力、拖延等引起的？理解问题的本质有助于更有针对性地解决。

21. To eliminate internal friction requires some self-management and psychological skills. Is it caused by emotional issues, stress, procrastination, and so on? Understanding the essence of the problem helps to solve it more effectively.

22. 宣泄情绪的方式方法有很多，你可以选择去看一部喜剧**，放肆大笑；你可以考虑去运动一场，出一出汗；你可以尝试做一次冥想，净化放空。选择一项你认为有用的方式即可，能及时将你从风暴深渊中拉回来。

22. There are many ways to vent your emotions. You can choose to watch a comedy and laugh out loud; you can consider going for a workout to sweat it out; or you can try a meditation session to cleanse and empty your mind. Choose a method that you find helpful, and it can help pull you back from the depths of the storm in time.

23. 切记：解决精神内耗的唯一方式，就是反击。用智慧用勇气用气魄，合理合法去反击！让对方付出代价，不敢再惹你！

23. Remember: The only way to solve mental drain is to fight back. Use wisdom, courage, and strength to fight back in a reasonable and legal manner! Make the other party pay a price and dare not bother you again!

24. 别人看不起你，你也看不起他！看不起人的人都是低能量的动物。

24. If others look down on you, you should look down on them too! People who look down on others are low-energy animals.

25. 精神内耗是指心理上的紧张、焦虑和疲劳感，通常由于长时间的思考、担忧和情绪压力而引起。它可能表现为反复的自我矛盾、过度分析、担心未来、自责和内心的冲突。

25. Mental energy drain refers to psychological tension, anxiety, and fatigue, which are usually caused by prolonged thinking, worry, and emotional stress. It may manifest as repeated self-contradictions, overanalysis, concern about the future, self-blame, and internal conflicts.

26. 我想起云南那场特大情杀案。

26. I remember that massive romantic murder case in Yunnan.

27. 制定清晰目标：明确你想要实现的目标，将大目标分解为小的、可管理的任务。有明确的方向和计划可以减少内耗。

27. Set Clear Goals: Clearly define the objectives you wish to achieve, and break down large goals into smaller, manageable tasks. Having a clear direction and plan can reduce internal friction.

28. 一个人不尊重你，欺负你，伤害你，羞辱你，你可能无动于衷吗？可能完全不在乎别人的眼光吗？可能完全放下吗？可能没有一点点的怨恨吗？不可能！因为你只是一个俗人，不能按圣人的心境要求自己，你只能按俗人的方式，治疗自己的精神内耗。

28. If someone disrespects you, bullies you, harms you, and humiliates you, can you possibly remain unmoved? Can you possibly be completely indifferent to others' opinions? Can you possibly let it all go? Can you possibly have no resentment at all? Absolutely not! Because you are just an ordinary person, you cannot demand of yourself the mindset of a sage. You can only treat your spiritual exhaustion in the way of an ordinary person.

29. 如果我们自己碰到这样的事情，恐怕内心多么强大，都无法接受。邵某的做法非常极端，葬送了别人和自己的生命，非常不可取。

29. If we were to encounter such a situation ourselves, no matter how strong our inner resolve, it would be impossible to accept. Shao's approach is extremely extreme, and it has cost the lives of others and himself, which is most unworthy of praise.

30. “只是忍他、让他、由他、避他、耐他、敬他、不要理他，再待几年，你且看他。”

30. "Just endure him, let him be, leave him alone, avoid him, bear with him, respect him, don't pay any attention to him. Wait a few years, and then you will see."

31. 寻求专业帮助：如果你感觉自己无法独自解决精神内耗问题，不妨寻求心理咨询师或心理治疗师的帮助。他们可以提供专业的指导和支持，帮助你处理和缓解内耗问题。

31. Seek professional help: If you feel unable to resolve your mental exhaustion on your own, consider seeking the assistance of a psychologist or a psychotherapist. They can provide professional guidance and support to help you deal with and alleviate your mental exhaustion.

32. 设定限制：设定时间限制，让自己在一段时间内集中精力完成一项任务，避免拖延和内耗。

32. Set limits: Set a time limit for yourself to focus on completing a task within a certain period, to avoid procrastination and internal consumption.

33. 寻求专业支持：如果内耗问题长时间困扰你，影响到生活质量，考虑寻求心理健康专业人士的支持。

33. Seek Professional Support: If internal conflict or consumption issues have been困扰ing you for a long time and affecting your quality of life, consider seeking support from mental health professionals.

34. 避免完美主义：不要过于苛求自己的完美表现，接受在某些情况下达到足够好的水平是可以的。

34. Avoid perfectionism: Do not be too strict with yourself for perfect performance, and accept that it is okay to reach a sufficiently good level in some cases.

35. 设定优先事项：合理规划和安排时间，设定明确的优先事项。集中精力处理重要的任务，减少无谓的拖延和思考。

35. Set Priorities: Reasonably plan and allocate time, and set clear priorities. Focus on handling important tasks and reduce unnecessary delays and contemplation.

36. 而俗人治疗精神内耗的方式，只有两个字：反击！

36. The common people's way of treating spiritual exhaustion is just two words: counterattack!

37. 优先级排序：将任务按照优先级排序，先处理最重要的任务。这样可以避免因琐事而浪费时间和精力。

37. Prioritization: Sort tasks by priority and handle the most important ones first. This helps avoid wasting time and energy on trivial matters.

38. 自我关爱：给自己充足的休息时间，保持健康的生活方式，有助于减少心理和生理的内耗。

38. Self-care: Giving yourself enough rest and maintaining a healthy lifestyle can help reduce internal consumption of both the mind and body.

39. 在网上学习很多治疗精神内耗的文章，但毫无用处。因为都是一些空洞的道理，叫你如何修炼一颗强大的内心，如何对伤害你的人不管不顾。这根本就做不到，不是我修行不够，而是人性使然。

39. I have read many articles about treating mental exhaustion online, but they have been of no help. Because they are all hollow theories, advising on how to cultivate a strong inner heart and how to disregard those who harm you. This is simply not achievable, not because my cultivation is insufficient, but because of human nature.

40. 深呼吸和放松练习：当感到内耗和焦虑时，尝试进行深呼吸或放松练习，帮助冷静下来。

40. Deep breathing and relaxation exercises: When feeling internal consumption and anxiety, try deep breathing or relaxation exercises to help calm down.

41. 邵某回来证实后，让两个堂兄弟道歉并赔偿，但对方非常敷衍。邵某又向村委会申请调解，还是无果而终。

41. After Shao was confirmed, he demanded that his two cousins apologize and compensate him, but they were very dismissive. Shao then applied to the village committee for mediation, but it ended without any result.