Host

学生代表

Student Representative
 

Good morning, everyone!

 I’d like to start with a question: How many of you have ever felt nervous or even terrified when speaking in front of others? Maybe you’ve avoided social events or stayed quiet in class because you were worried about being judged?  If you’ve felt this way—or even thought about it—you’re not alone. Today, I want to talk about something many of us deal with but don’t always talk about: Social Anxiety Disorder, or SAD. By the end of this speech, you’ll have a better understanding of what it is, how it affects us, and more importantly, how you can take small steps to overcome it.

I will be discussing social anxiety in three parts.

First, we’ll explore what social anxiety is, defining its symptoms and manifestations.

Social anxiety isn’t just being shy. It’s a deep, paralyzing fear of judgment that can seriously affect your life. Think about it—how many opportunities have you missed because you were too anxious to speak up? Job interviews, social gatherings, even just making eye contact—people with social anxiety might fear these normal activities because their brain is telling them, "You’ll embarrass yourself!" The truth is, 13.3% of people worldwide will experience SAD at some point in their lives.This is equivalent to approximately 560 million to 1.04 billion people. That’s not a small number, and it’s something we should care about.

Now let’s break it down a little. Social anxiety isn’t just about feeling awkward in front of others—it goes much deeper.

SAD activates our brain’s "fight or flight" response. This is the same reaction we’d get in a dangerous situation, but in social settings, it’s triggered by the fear of being judged. Brain scans show that the amygdala, the part of the brain responsible for fear, becomes overly active when we’re in situations that make us feel socially exposed. Take this little girl, a real case example: She would sweat and freeze when called upon in class, even though she knew the answers. It wasn’t because she wasn’t prepared, but because her brain was in full panic mode.

So，I will share some effective strategies for overcoming social anxiety, offering pathways to help manage and reduce its effects.

Challenge Negative Thoughts and Embrace Imperfection

The first step is to change the way you think. Often, we fear judgment or make up stories about how others perceive us. These negative thoughts can fuel anxiety. But remember, everyone makes mistakes, and it’s okay to not be perfect. Challenge negative thoughts like "Everyone is judging me" and replace them with positive affirmations such as "I can handle this" or "Mistakes are part of learning." By practicing self-compassion and positive thinking, you’ll reduce your self-criticism and build confidence.

Gradual Exposure: Start Small and Build Up

To reduce anxiety, you need to face your fears gradually. Start with low-pressure situations, like making eye contact or smiling at a familiar person. As you become more comfortable, move to slightly more challenging social scenarios, like speaking up in a meeting or attending a social event. Gradually exposing yourself to anxiety-provoking situations will desensitize you over time and help you feel more in control.
 

Shift Your Focus: From Yourself to Others

When we’re anxious, we tend to focus inwardly on how we’re being perceived. To break this cycle, try shifting your attention to others. Focus on the conversation, the reactions of those around you, or the value you’re bringing to the discussion. This helps take the pressure off yourself and makes social interactions feel more natural and engaging.

Practice Relaxation and Build Social Skills

Finally, to manage the physical symptoms of anxiety, practice relaxation techniques such as deep breathing or meditation. These methods can calm your body and mind during stressful moments. Additionally, improve your social skills by observing confident speakers or practicing conversations in front of a mirror. The more you practice, the more confident and comfortable you’ll become in social situations.

Conclusion: You Are Not Alone

 In conclusion, social anxiety may feel like an insurmountable challenge, but it’s absolutely conquerable. As psychologist Susan Jeffers once said, "Feel the fear and do it anyway." If we can acknowledge social anxiety, talk about it openly, and seek support, we can break free from its grip. Let’s start by normalizing the conversation around mental health.

Remember, progress may be slow, but every step forward is a victory. You’ve got this, Thank you!

教师代表

Teacher Representative
 

"Low-Energy Rats": A New Self-Label of Young Adults

Good morning everyone. Have you ever felt exhausted even after sleeping, hesitated to reply to messages, or just wanted to stay in bed all weekend? Recently, a term "low-energy rats" has gone viral among young People. Today, let’s dive into the true meaning of this term.

First, what exactly is a "low-energy rat"? Simply put, it’s a self-mockery used by young people who feel chronically exhausted and unmotivated. They describe themselves as living in "sewers," eating "junk food," and struggling to get by. Importantly, this label isn’t about laziness; it’s an honest reflection of their real fatigue.

So why are so many young people identifying with this term? The first reason is instability and uncertainty of society. You might change 15 jobs or move 20 times in life. Why plan a big trip if you might lose your job next month? Why put effort into a new hobby if you have to move cities soon? This uncertainty makes young people hold back, choosing to conserve energy rather than take risks.

The second reason is the unrealistic "vitality standards" pushed by consumerism. Think about the images we see every day: influencers hiking at dawn, entrepreneurs working 18-hour days and calling it "passion," friends posting photos of back-to-back social events. These create an invisible pressure—if you’re not "on the go" or "full of energy," you seem "abnormal." Young people use "low-energy rats" to push back against this: it’s their way of saying, "I don’t have to live up to that fake vitality."

But the key question is: What is more important than pursuing 'high energy'? This is not about forcing yourself to be "vital", but about using your energy wisely.

First, protect your energy. It’s okay to run on "minimum energy" sometimes. If you’re tired, skip the unnecessary party; if replying to messages feels overwhelming, set a "do-not-disturb" time. Self-oppression only drains you more—think of it like a phone: if it’s at 10% battery, you don’t keep opening apps; you let it charge.
 

Second, find effective recovery. "Rest" doesn’t mean scrolling through your phone for hours—that’s just another form of mental fatigue. Instead, create small "pause moments": make a cup of tea slowly, sit by the window and watch the clouds, or even just lie down with your eyes closed for 10 minutes. These small breaks break the cycle of tiredness and help you recharge.

Third, reject forced vitality. Remember: the "liveliness" you see online is often curated. An influencer’s hiking photo might take 3 hours of editing; a friend’s social schedule might leave them exhausted too. Don’t measure your worth by someone else’s "highlight reel." Your energy level is yours alone, and it’s okay to be different.

Finally, let’s summarize. Being a "low-energy rat" is not a flaw—it’s a signal. It’s your body and mind saying, "I need a break." Chasing fake vitality will only make you more tired, but taking the time to recover—by protecting your energy, finding real rest—will help you get your energy back. So be gentle to yourself. You don’t have to be "on" all the time.

Thank you.

“低能量鼠”：当代年轻人的新自我标签

各位上午/下午好。你是否曾经历过这样的时刻：明明睡够了却依然疲惫不堪，看到消息提示犹豫着不想回复，或是整个周末只想赖在床上？近日，“低能量鼠”一词在年轻人中走红。今天，就让我们一起揭开它背后真正的含义。

首先，究竟什么是“低能量鼠”？简单来说，这是一群长期感到疲惫、缺乏动力的年轻人对自己的调侃。他们形容自己像“活在下水道里”，日常靠“垃圾食品”果腹，艰难应对生活。关键在于，这个标签与“懒惰”无关，而是他们真实疲惫状态的坦诚写照。

那么，为何如此多年轻人认同这一说法？第一个原因是社会的不稳定性和不确定性。一个人一生可能换15份工作、搬20次家。如果下个月可能失业，何必规划一场长途旅行？如果很快要搬去其他城市，何必花精力培养新爱好？这种不确定性让年轻人选择退缩，宁愿保存能量，也不愿冒险付出。

第二是消费主义塑造的不切实际的“活力标准”。想想我们每天看到的画面：网红凌晨登山打卡、创业者每天工作18小时还称之为“热爱”、朋友在社交平台晒出一场接一场的聚会。这些场景无形中制造了压力——如果你的生活不是“不停忙碌”或“活力满满”，就仿佛成了“异类”。而年轻人用“低能量鼠”这个标签表达反抗：这是他们在说，“我不必活成那种虚假的‘活力范本’”。

但关键问题在于：比起追求“高能量”，什么才是更重要的事？答案并非强迫自己变得“活力四射”，而是学会聪明地管理能量。
 

第一，守护自己的能量。有时让生活“低功耗运行”并非坏事。累了就拒绝不必要的聚会；回复消息感到压力时，就设置一段“免打扰”时间。自我压抑只会加速消耗能量——这就像手机只剩10%电量时，你不会反复打开应用，而是会让它充电一样。

第二，找到真正有效的恢复方式。“休息”不等于刷几小时手机——那只会带来另一种精神疲惫。相反，不妨创造一些微小的“暂停时刻”：慢慢泡一杯茶、坐在窗边看云飘过，甚至只是闭眼躺10分钟。这些短暂的停顿能打破疲惫循环，帮你重新积蓄能量。

第三，拒绝“被强迫的活力”。要记住：你在网上看到的“精彩生活”，大多是经过精心包装的。网红的登山照可能花了3小时修图；朋友看似紧凑的社交日程，背后或许也藏着疲惫。别用别人的“高光时刻”衡量自己的价值。你的能量水平只属于你自己，和别人不一样也没关系。

最后，我们来总结一下。成为“低能量鼠”不是缺点，而是一种信号——是你的身体和心理在告诉你：“我需要休息了”。追逐虚假的活力只会让你更累，但花时间恢复，守护能量，找到真正的休息方式，才能帮你重新找回状态。所以，请对自己温柔一点。你不必时刻保持“在线”状态。

谢谢大家