Don’t Read This Chapter: The Limits of “I Won’t” Power 别读这章：“我不要”力量的局限性
They just couldn't stop thinking about white bears
这一小章节提出了一个问题：Why can't we control our thoughts?
ISN’T IT IRONIC 这难道不讽刺吗？
You push a thought away, and-BAM!—it boomerangs back.
boomerang 动词 （计划）起反作用，使自食其果 If a plan boomerangs, its result is not the one that was intended and is harmful to the person who made the plan.
eg: The harder you push, the stronger it boomerangs back.
Ironic rebound explains many modern frustrations:the insomniac(失眠患者) who finds herself more wide-awake the harder she tries to fall asleep; the dieter who banishes carbohydrates, only to find himself dreaming about Wonder bread and whoopie pies； the worrier who tries to block out her anxiety but gets drawn again and again into disaster fantasies.讽刺性反弹可以解释现代人的很多失败例子：失眠患者越想入睡，就发现自己越清醒；减肥的人拒绝碳水化合物，却梦到了沃登面包和澳洲坚果曲奇；忧心忡忡的人试图摆脱焦虑，却一次又一次陷入对灾难的幻想。说实话这些例子你有没有中枪？
WHY THOUGHT SUPPRESSION DOESN’T WORK 压抑想法为何行不通？
If, for any reason, the operator runs out of steam, the monitor is going to become a self-control nightmare.无论基于什么原因，只要“操作”减弱了，“监控”就会成为自控的噩梦
runs out of steam 短语 精疲力竭;丧失热情;泄气 If you run out of steam, you stop doing something because you have no more energy or enthusiasm left.
A tired operator and an energized monitor create a problematic imbalance in the mind. As the monitor searches for forbidden content, it continuously brings to mind what it is searching for.疲惫的操作和精力充沛的监控造成了大脑的不平衡会带来问题。当监控寻找被禁的内容时，它会让人不断想起来要寻找的目标。
这段话也就解释了一开始提出来的问题
IF I THINK IT, IT MUST BE TRUE 我想的都是真的
UNDER THE MICROSCOPE: INVESTIGATING IRONIC REBOUND深入刨析： 讽刺性反弹调整
AVOIDING IRONIC REBOUND 避免讽刺性反弹
Wegner suggests an antidote to ironic rebound that is, itself, ironic: Give up--is an effective strategy for treating anxiety, depression, food cravings, and addiction.维格拉提出了一种对方讽刺性反弹的方法。这个方法本身就很有讽刺意味--这个方法就是放弃自控。也是治疗焦虑，抑郁，嗜食和各种上瘾症状的方法。
这里给出了解决前面所说的问题的方法：放弃自控
antidote 可数名词 矫正方法；对抗手段 Something that is an antidote to a difficult or unpleasant situation helps you to overcome the situation.
I DON’T WANT TO FEEL THIS WAY 我不想有这种感觉
It's not as far-fetched as it sounds.这并不像听上去那么牵强
far-fetched 形容词 穿凿附会的;不切实际的;牵强的 If you describe a story or idea as far-fetched, you are criticizing it because you think it is unlikely to be true or practical.
if we want to save ourselves from mental suffering, we need to make peace with those thoughts, not push them away.如果想让自己远离精神痛苦，我们需要与这些想法和平相处，而不是把他们推到一边。
THERE’S SOMETHING WRONG WITH ME 我出了问题
WILLPOWER EXPERIMENT: FEEL WHAT YOU FEEL, BUT DON’T BELIEVE EVERYTHING YOU THINK 意志力实验： 忠于你的感受，但别相信你所有的想法
When an upsetting thought comes to mind, try the technique that Goldin teaches his subjects. Instead of instantly trying to distract yourself from it, let yourself notice the thought.遇到烦恼的时候，不妨尝试一下文中给出的方法。关注自己的想法，而不是试着转移注意力。
"What if something goes wrong?" "I can't believe I did that. I'm so stupid." "If only that hadn't happened. What could I have done differently?" These thoughts pop up like a song that gets stuck in our heads, seemingly out of nowhere, but then is impossible to get rid of.
这个短语用的很好很形象。可以在描述灵光一闪啊之类的在脑袋中出现的想法。
A DAUGHTER MAKES PEACE WITH HER ANGER不再愤怒的女儿
Trying to avoid unwanted feelings often leads to self-destructive behavior, whether it’s a procrastinator trying to avoid anxiety, or a drinker trying to avoid feeling alone. For your willpower challenge, see if there is a feeling you are trying not to feel. What would happen if you gave yourself permission to feel it, using the breath and cloud imagery?无论是拖延症患者想摆脱焦虑，还是酗酒者想避免孤单，摆脱不好的感觉往往会导致自我毁灭的行为。挑战一下你的意志力，有没有你不想体验的感觉？如果你允许自己去体验，调节呼吸并想象浮云，会发生什么事情？
summary
This part raised a question: Why can't we control our thoughts? Then the author qouted some examples to explain it, and gave the solution to solve it. After reading this chapter, I realized I suffered the same problem, and I got the way to deal with it: Only learning to make peace with those thoughts, we can finally get out of them.