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双语热点:敬畏心理学:体验“心灵震撼”对自己有何好处******

如果发现自己陷入焦虑和消极情绪,不妨试着畅想浩瀚的宇宙,或是体验大自然的震撼魅力。体验令人惊叹的事物会对大脑产生真正深远的影响——增强我们的记忆力和创造力,并激励我们对周围的人更加无私。它对我们的心理健康产生深远的影响,让我们正确看待自己的焦虑。

Awe: The 'little earthquake' that could free your mind

Whenever Ethan Kross finds himself in a mental rut of worrying and negative self-talk, he walks five blocks to his local arboretum and contemplates one of the magnificent trees in front of him, and the astonishing power of nature.

每当伊桑·克罗斯(Ethan Kross)发现自己陷入焦虑和消极的情绪时,他就会走五个街区到当地的植物园,凝视一棵宏伟的树木,体会大自然惊人的力量。

If he can’t get to the arboretum, he spends a few moments thinking about the astonishing possibilities of aeroplanes and spacecraft. “I think about how we went from struggling to start fires, just a few thousand years ago, to being able to land safely on another planet,” he says.

如果去不了植物园,他就会花一些时间思考飞机和宇宙飞船的伟大。他说,“我想到几千年前,人类钻木取火,如今已经能够在另一个星球上安全着陆。”

The aim, in each case, is to evoke awe – which he defines as “the wonder that we feel when we encounter something that we can’t easily explain”.

这些都是为了唤起内心的崇敬和敬畏——他将这定义为“遇到难以解释的事物时内心所感受到的奇迹”。

Kross’s habits are founded in scientific evidence. As a professor of psychology at the University of Michigan, he knows feelings of awe can have a truly profound influence on the mind – enhancing our memory and creativity as well as inspiring us to act more altruistically to the people around us. It can also have a profound impact on our mental health, by allowing us to put our anxieties into perspective.

克罗斯是密歇根大学(University of Michigan)的一名心理学教授,他这个习惯是有科学依据的。体验令人惊叹的事物会对大脑产生真正深远的影响——增强我们的记忆力和创造力,并激励我们对周围的人更加无私。它对我们的心理健康产生深远的影响,让我们正确看待自己的焦虑。

Because most of us only experience awe sporadically, we remain unaware of its benefits. When we’re feeling down, we may be more likely to look for light relief in a comedy, for instance – seeking feelings of amusement that are not nearly so powerful. Yet generating awe can trigger a great mental shift, making it a potentially essential tool to improve our health and wellbeing. And there are many ways for us to cultivate the emotion in our daily lives.

因为大多数人只是偶尔体验敬畏,所以仍然没有意识到它的好处。当我们情绪低落的时候,我们更可能在喜剧中寻找放松,例如,寻找娱乐的感觉,但这没有那么强大。产生敬畏却可以引发巨大的心理转变,成为改善我们健康和幸福的必要工具。在日常生活中,我们有很多方法来培养敬畏之情。

Little earthquakes

震撼心灵

Michelle Shiota, a professor of social psychology at Arizona State University, US, was one of the early pioneers to discover the benefits of awe. She has a particular interest in the ways it can remove our “mental filters” to encourage more flexible thinking.

美国亚利桑那州立大学(Arizona State University)社会心理学教授米歇尔·施塔(Michelle Shiota)是最早发现敬畏益处者之一。她特别感兴趣的是,敬畏可以消除我们的“心理过滤器”,以鼓励更灵活的思维。

Consider memory. If someone tells us a story, we typically remember what we think we should have heard, rather than the specific details of the event. This can mean that we miss unexpected or unusual elements that add much-needed clarity and specificity to what happened. We may even form false memories for events that did not happen, but which we assume are likely to have occurred in that kind of situation.

来看看记忆。如果有人给我们讲了一个故事,我们通常会记住我们认为应该听到的内容,而不是整个事件的具体细节。这可能意味着我们错过了意想不到的或不寻常的元素,而这些元素又加强了事情的清晰度和特异性。我们甚至可能对没有发生过的事情形成错误的记忆,但我们认为这些事情很可能发生过。

A few years ago, Shiota decided to test whether eliciting a feeling of awe could prevent this from occurring. She first asked the participants to view one of three videos: an awe-inspiring science film that took viewers on a journey from the outer cosmos to sub-atomic particles; a heart-warming film about a figure skater winning an Olympic gold medal; or a neutral film about the building of a cinder-block wall.

几年前,施塔决定测试敬畏感是否能防止错误记忆的发生。她首先要求参与者观看三个视频中的一个:一个令人敬畏的科学电影,带领观众观察外宇宙到亚原子粒子的旅程;一部关于花样滑冰运动员赢得奥运金牌的暖心电影;或一个关于建筑的中性片。

Participants then listened to a five-minute story describing a couple going out for a romantic dinner and answered questions about what they had heard. Some of these questions concerned the things you would typically expect at any meal – “Did the waiter pour the wine?” – while others concerned atypical information, such as whether the waiter wore glasses. As Shiota had hypothesised, the participants who had seen the science film were more accurate at remembering the details of what they had heard than those who had seen the heart-warming or neutral films.

然后参与者听一个五分钟的故事,描述一对情侣外出吃浪漫晚餐,然后回答问题。这些问题中有一些是你在任何一顿饭上都能想到的——“服务员倒酒了吗?”。而另一些人则关注不寻常的信息,比如服务员是否戴眼镜。正如施塔所假设的那样,看过科幻片的参与者比看过暖心片或中性片的参与者更能准确地记住细节。

Why would this be? Shiota points out the brain is constantly forming predictions of what will happen next; it uses its experiences to form mental stimulations that guide our perception, attention and behaviour. Awe-inspiring experiences – with their sense of grandeur, wonder and amazement – may confound those expectations, creating a “little earthquake” in the mind that causes the brain to reassess its assumptions and to pay more attention to what is actually in front of it.

为什么会这样呢?施塔指出,大脑不断地对将要发生的事情做出预测:利用自己的经历形成心理刺激,引导我们的感知、注意力和行为。令人敬畏的经历——带有宏伟、惊奇和感叹的感觉,可能会打破这些期望,在头脑中制造一个“小地震”,使大脑重新评估其假设,并更多地关注实际发生在眼前的事情。

“The mind dials back its ‘predictive coding’ to just look around and gather information,” she says. Besides boosting our memories for details, this can improve critical thinking, she points out – as people pay more attention to the specific nuances of an argument, rather than relying on their intuitions about whether it feels persuasive or not.

她说,“大脑会调整它的‘预测编码’,变为仅仅环顾四周,收集信息。”她指出,除了增强我们对细节的记忆之外,这还可以提高批判性思维——因为人们变得更关注一项论点的具体细微差别,而不是依靠他们的直觉判断它是否有说服力。

This capacity to drop our assumptions and see the world and its problems afresh might also explain why the emotion contributes to greater creativity. Take a study by Alice Chirico and colleagues at the Catholic University of the Sacred Heart in Milan, Italy, published in 2018. Participants who took a walk through a virtual reality forest scored higher on tests of original thinking than those who viewed a more mundane video of hens wandering in the grass. The awe-inspired participants were more innovative when asked how to improve a child’s toy, for example.

这种放下假设,重新看待世界及其问题的能力,或许也解释了为什么情绪有助于激发更大的创造力。以意大利米兰圣心天主教大学(Catholic University of the Sacred Heart)的爱丽丝·基里科(Alice Chirico)及其同事于2018年发表的一项研究为例,那些在虚拟现实森林中散步的参与者,在原创思维测试中得分高于那些观看母鸡在草地上漫步视频的参与者。例如,当被问及如何改进孩子的玩具时,受到“敬畏”激励的参与者更有创造力。

The Attenborough Effect

“艾登堡效应”

Awe’s most transformative effects may concern the way we view ourselves. When we feel wonder at something truly incredible and grand, “we perceive ourselves as smaller and less significant in relation to the rest of the world”, says Shiota. One consequence of this is greater altruism. “When I am less focused on myself, on my own goals and needs and the thoughts in my head, I have more bandwidth to notice you and what you may be experiencing.”

敬畏产生的影响,最具变革性的可能与我们看待自己的方式有关。施塔说,当我们对一些真正不可思议和伟大的事情感到惊讶时,“我们会觉得自己相对于世界显得渺小和不那么重要”。这样做的一个后果就是更大的利他主义。“当我不那么关注自己,不那么关注自己的目标、需求和脑海中的想法时,我就有更多的空间去关注你和你可能正在经历的事情。”

To measure these effects, a team led by Paul Piff at the University of California, Irvine asked a third of their participants to watch a five-minute clip of the BBC’s Planet Earth series, composed of grand, sweeping shots of scenic vistas, mountains, plains, forests and canyon. (The rest watched a five-minute clip of funny animal videos, or a neutral video about DIY.)

为了测量这些影响,加州大学欧文分校(University of California, Irvine)的保罗·皮夫(Paul Piff)领导一个团队,要求三分之一的参与者观看BBC的《地球脉动》(Planet Earth)系列节目的五分钟剪辑,其中包含宏伟的风景、山脉、平原、森林和峡谷的镜头。(其余的人观看了一段五分钟的有趣的动物视频,或者一段关于DIY的中性视频。)

The participants then rated the extent to which they agreed with four statements, such as “I feel the presence of something greater than myself” and “I feel small and insignificant”. Finally, they took part in an experiment known as the “dictator game”, in which they were given a resource – in this case, 10 raffle tickets for a $100 gift voucher – that they could choose to share with a partner, if they so wished.

然后,参与者对四种陈述的支持程度进行打分,比如“我感到有比我自己更重要的东西存在”和“我感到自己渺小和微不足道”。最后,他们参加了一项被称为“独裁者游戏”的实验,在这个实验中,他们得到了一项资源——10张彩票可以换取100美元的礼券——如果他们愿意,他们可以选择与伴侣分享。

The feelings of awe produced a significant change in their generosity, increasing the number of tickets that the participants shared with their partners. Through subsequent statistical analyses, the researchers were able to show that this came through the changes to the sense of self. The smaller the participants felt, the more generous they were.

敬畏的感觉使他们的慷慨程度发生了显著变化,增加了参与者与伴侣分享的数量。通过随后的统计分析,研究人员能够表明,这是通过自我意识的改变,参与者感觉自己越渺小,他们就越慷慨。

To replicate the finding in a more natural setting, one of the researchers took students on a walk through a grove of Tasmanian eucalyptus trees – which grow to more than 200 feet (60 metres). As the students contemplated the plants’ splendour, the researchers “accidentally” dropped the pens they were carrying – and noted whether the participant offered to pick them up. Sure enough, they found that the participants were more helpful, during this awe-inspiring walk, than students who had instead spent the time contemplating a tall (but not very majestic) building.

为了在更自然的环境中复制这一发现,一名研究人员带着学生们在塔斯马尼亚的桉树林中散步,这些桉树可以长到200英尺(60米)以上。当学生们在观察这些植物的壮观时,研究人员“不小心”掉了他们携带的钢笔——并注意到参与者是否主动把它们捡起来。果然,他们发现,在这次令人惊叹的散步中,参与者比那些把时间花在看一座高大(但不是很宏伟)建筑上的学生更乐于助人。

Gaining perspective

对自己有何好处?

Last, but not least, are the enormous benefits for our mental health. Like the boosts to our generosity, this comes from the shrunken sense of self, which seems to reduce ruminative thinking.

最后,但并非最不重要的是,敬畏对我们的心理健康有巨大的好处。就像我们慷慨的提升一样,这来自于自我感觉的萎缩,减少了焦虑地思考。

This is potentially very important, since rumination is a known risk factor for depression, anxiety and post-traumatic stress disorder. “You're often zoomed in so narrowly on the situation that you're not thinking about anything else,” says Kross, whose book Chatter explores the effects of this negative self-talk. Awe forces us to broaden our perspective, he says, so that we break free of the ruminative cycle of thinking. “When you are in the presence of something vast and indescribable, you feel smaller, and so does your negative chatter,” he says.

这可能非常重要,因为沉思是抑郁症、焦虑症和创伤后应激障碍的已知风险因素。“你经常被狭隘地聚焦在一个情境中,以至于你没有想过其他的事情,”克罗斯说,他的《闲谈》(Chatter)一书探索了这种消极的自我对话的影响。敬畏迫使我们开阔视野,他说,这样我们就能打破思维的反刍循环。他说。“当你面对巨大而难以形容的事物时,你会觉得自己渺小,你的负面谈话也会到此为止。”

As evidence, Kross points to one extraordinary experiment by researchers at the University of California, Berkeley. The participants were military veterans and youth from underserved communities, many of whom were suffering serious life stress. (Some were even experiencing the lingering symptoms of PTSD.)

作为证据,克罗斯指出了加州大学伯克利分校(University of California, Berkeley)研究人员进行的一项非凡实验。参加者是退伍军人和问题青年,他们中许多人承受着严重的生活压力。(有些人甚至有创伤后应激障碍的后遗症。)

They had all previously signed up for a white-water rafting trip on Utah’s Green River, sponsored by a charitable organisation. Before and after the trip, they were questioned about their general psychological wellbeing – including their feelings of stress and their capacity to cope with life’s challenges. After each day of rafting, the participants were asked to complete a questionnaire that measured their feelings of awe, amusement, contentment, gratitude, joy and pride.

他们之前都报名参加了由一家慈善组织赞助的犹他州绿河激流漂流之旅。在旅行前后,研究人员对他们的总体心理健康状况进行了调查,包括他们的压力感受和应对生活挑战的能力。每天的漂流结束后,参与者被要求填写一份调查问卷,衡量他们的敬畏、娱乐、满足、感激、快乐和骄傲感。

As you might hope, the trip was generally very enjoyable for most of the participants. It was the feelings of awe, however, that predicted the biggest improvements in their feelings of stress and their overall wellbeing.

正如你所希望的那样,对于大多数参与者来说,这趟旅行总体上是非常愉快的。然而,敬畏的感觉预示着他们的压力感觉和整体幸福感获得最大的改善。

Clearly, these were exceptional circumstances – but the researchers noted very similar effects in a second study that examined students’ everyday contact with nature. Once again, they found that experiences of awe had a far greater impact on the students’ long-term wellbeing, compared to contentment, amusement, gratitude, joy and pride.

显然,这些都是特殊情况,但研究人员在第二项研究中发现了非常相似的效果,该研究调查了学生每天与大自然接触的状况。他们再次发现,与满足、娱乐、感恩、快乐和骄傲相比,敬畏的体验对学生的长期健康影响更大。

Awesome or awful?

敬畏或可怕?

Before we become too awestruck by this research, Shiota warns scientists still need to explore whether this potent emotion has any negative sides. She suspects that awe may explain the appeal of many conspiracy theories, for example – with their intricate and mysterious explanations of the world’s workings.

在我们被这项研究成果说服之前,施塔警告说,科学家们仍然需要探索这种强烈的情绪是否有任何消极的一面。她怀疑敬畏可以解释许多阴谋论为何有市场,例如,那些复杂而神秘的解释世界运行规律的理论。

In general, however, the benefits of awe are worth considering whenever we feel that our thinking has become stuck in an unproductive or unhealthy groove. “The capacity to step outside of ourselves is a really valuable skill,” says Kross. While he finds walking in his local arboretum, and thoughts about space travel, to bring the necessary feelings of wonder and reverential respect, he suggests that we will all have our personal preferences. “Try to identify what your own triggers are,” he suggests.

然而,总的来说,每当我们觉得自己的思维陷入一种无益或不健康的状态时,敬畏的好处就值得我们考虑。“走出自我的能力非常宝贵,”克罗斯说。当他在植物园里散步,想到太空旅行时,就会产生惊奇和敬畏之情,他认为我们都有个人喜好。他建议。“试着找出你自己的触发点产生敬畏。”

For Shiota, the possibilities are as infinite as the universe. “Stars in the night sky remind us of the universe beyond our experience; the sound of the ocean reminds us of its enormous depths; vivid sunsets remind us how vast and thick the atmosphere surrounding our planet is,” she says. That’s not to mention the sublime experiences offered by music, film or art. “It's all about choosing to experience and attend to the extraordinary in our world, rather than that which is, for us, routine.”

对施塔来说,可能性就像宇宙一样无限。“夜空中的星星让我们想起了身外的宇宙;海洋的声音让我们想起它巨大的深度;生动的日落提醒我们,我们星球周围的大气层是多么的广阔和厚重,”她说。更不用说音乐、电影或艺术所带来的崇高体验了。“这一切都是为了选择去体验和关注这个世界的非凡,而不是日常生活的琐碎。”

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  李妙娟,女,汉族,1984年11月出生,中共党员,毕业于西北政法大学,现任渭南蒲城法院民事审判三庭(家事审判庭)庭长。先后被评为蒲城县“青年突击手标兵”“精神文明先进个人”“蒲城县第三届道德楷模”,渭南市“人民满意的政法干警”“渭南市三八红旗手”“巾帼建功标兵”,两次被评为“全省法院办案标兵”,荣立“个人二等功”一次。

  扎根基层,练就过硬本领

  乡镇和长期基层法庭工作经历,使他深深明白在司法审判一线,必须掌握丰富的法律知识,具备过硬的专业能力和较强的组织协调能力,才能将法律天平稳稳地立在肩上,才能维护司法公正更好的服务群众。别看她身高不到1米6看似柔弱,身上总有一股让人不得不服的劲头,每次遇到法律难题,总是马上翻阅多方求教,不让难题过夜。多年来,晚饭后一小时学习成为她雷打不动的生活习惯。工作中注重时时归纳总结,在大家眼里难缠的家事审判中,秉承“柔情司法、调判促和”理念,探索设置婚姻冷静期,试行审前家庭财产申报制度,心理疏导全程介入,实行离婚证明书制度等,硬是让她摸索出了一套“1234”调解法,团队办案量直线上升,2018年结案310件,2019年结案288件,2020年结案302件,连续三年办案数量名列全市法院前列,中国教育电视台《法治天下》将其作为家事审判工作创新模式拍摄了专题片。先后撰写了《浅谈离婚时孩子该由谁来抚养》《浅论辩证思维在家事审判实践中的运用》《家事审判改革司法实务浅析》等论文,编写了多篇家事案件典型案例,《蒲城县家事审判庭柔情解千结》案例被陕西省妇联评为“全省妇联创新工作优秀案例”。

  倾心调解,践行司法为民

  面对基层案件中家长里短的琐碎,她本着以事实为基础,兼顾法律效果、公序良俗、社会效果的原则,积极探索怎样和老百姓打交道,让老百姓把心里的委屈倒出来,只有和老百姓亲近了,才能给他们阐法析理把法律的思维传递给他们,才能更好促进案件的调解和审判。

  2015年,她承办了一起“连腿子”窑排除妨害案件。老查和老宁是一对老邻居,老查需要从自家的窑洞取土到前院垫庄基修建新房,老宁认为这样会造成自己窑洞的不安全而阻挡,以前两家好的跟一家人一样,现在关系一下子紧张起来连坐都坐不到一起。审理中她打电话、上门、走访群众,联系村委会分头谈话做工作……两个月间跑了十几趟做了大量的工作,双方终于答应坐下来协商。不料当天夜里,电闪雷鸣,大雨倾盆,那连腿子窑“年久失修”,不知能不能扛得住?天一亮,她急忙动身,赶了三十多公里的路,两家的窑洞都好好的,她悬着的心这才放了下来,两家人看着她为自己的事情这样操心费神彻底被打动了。她赶紧趁热打铁紧,邀请村干部、部分村民参与调解,双方最后都做出让步。两家人一笑泯恩仇,又和好如初了。事后,有心的老查还特意给李妙娟送来一副对联:上联是“头戴国徽依条文裁判是非曲直 权为民所用”,下联是“脚踏国土 凭证据维护国家权威 情为民所系”。该案例也受到了最高院“法庭印象”的关注。

  勇于担当,锐意改革创新

  她常与团队成员交流“希望能够通过法官的智慧,将法律变成调节人情冷暖的调味剂,让更多的人知道美与丑、善与恶,让群众的生活更加和谐美满,让社会更加安定团结。”在案件审理中,她们努力在法、理、情之间寻找最好的结合点,积极探索家事审判“四化模式”,采取热心、细心、专心、耐心、舒心“五心调解”法,让感情破裂的夫妻破镜重圆,让冷漠远去的父子温情相拥,让离婚后的孩子回归温暖的怀抱,维护家庭稳定,促进社会和谐。

  2021年年初,在一起变更抚养关系案件审理后,妈妈激动地将一面写着“尽心尽责解民忧无微不至显温情”的锦旗送到她手中,说道:“孩子看到户口本上有她的名字了,高兴地连睡觉都要搂着户口本”。

  男女双方原系夫妻关系,婚姻关系存续期间于2010年生长女小宝,2012年生次女小贝。2018年女方提起离婚诉讼,经审理法院判决双方离婚,小宝由男方抚养,小贝由女方抚养。离婚后两个孩子实际上都是由女方抚养,期间男方曾多次主张抚养权,甚至申请法院强制执行,但因孩子哭闹不愿跟随男方走,多次发生冲突并报警,双方情绪异常对立。

  拿到案子后,李妙娟第一反应是要谨慎处理,这案子处理不好容易演变成“抢孩子”大战。她首先在社区、学校全面了解孩子的实际生活状况。同时,跟小宝多次接触,了解到孩子真实想法是和妈妈一起生活,不愿跟爸爸走。

  但是,男方坚持认为法院既然离婚时已经判决了一人抚养一个孩子,那就应该按照判决走,女方应该把小宝交给自己。

  李妙娟将父女二人安排在亲子室,为他们提供较为轻松的沟通环境,减轻孩子的抵触,缓和父女关系,当父亲最后问孩子是否愿意跟自己生活,孩子摇头仍表示不愿意。

  这时在她的心里对案子就有了方向,从有利于孩子健康成长的角度考虑孩子还是应该随母亲生活。

  男方虽然还是坚持己见,但明显态度有所缓和,她又耐心的和男方背对背多次调解,向男方释明:“抚养关系不同于财产法律关系,抚养关系的主体是孩子,孩子不是财产,而是有感情、有认知、有思想的,作为父母不仅要从物质上照顾,同时也要从精神和情感上和孩子建立起紧密联系,一切从未成年人利益最大化的角度来确定。”

  后来,李妙娟敏锐地察觉到男方已经意识到孩子不愿意跟他走,他无法“强迫”,孩子在目前的环境中更利于成长,但考虑到父母亲人的意见,又不便把同意变更的话讲出来。

  她当机立断出具“温情”判决书,判决小宝由女方抚养,男方承担抚养费,双方均未上诉,该判决现已生效,“折腾”两年多的孩子抚养问题得到了圆满解决。

  “五心”调解法在实践中对矛盾化解起到了很好的作用,最大限度的保护涉案当事人的合法权益,2019、2020年《中国报道——全面深化改革的渭南实践》专题介绍了蒲城法院家事审判工作经验。

  奉献无悔,执著书写初心

  经常有同事问:“妙妙,你原来在行政单位多好,晋升空间大,到法院从书记员干起,工作繁杂而劳累,你肯定后悔了吧?”她总是笑笑说,“我热爱这份职业,每天为群众办一些实实在在的事情,就是实现了自己的价值”。

李妙娟法袍照.jpg

  这些年,这份“热爱”就融入在工作中的每个细节当中,在平凡的岗位上辛勤耕耘、默默奉献。办公桌上的日历就是是她的备忘录,上面密密麻麻写满字,“传李某某”、“入村调解”、“到学校宣传”、“开庭务会”……,时刻提醒着她每天待办的“大事件”,同时,也一丝不苟的记录着她每天充实忙碌的身影。

  多年在审判岗位坚守,当然也遇到过当事人的不理解甚至威胁也会受委屈,但她说,开心不开心都是一天,所以要学会调整!每当审结复杂的、调解矛盾对立的案件,或是受到群众认可时,莫大的成就感和满足感都会为她的选择和坚持“续航”,就像是充电一般,让她能继续坚持和升温着对于这份职业的坚定和热忱。不管工作还是生活,她阳光乐观,还是一副热心肠,对待同事,她友善真诚;对待当事人,她耐心和气。庭上的小杭说:“妙娟姐就是一个行走的小太阳,她积极向上、心态真好,充满了正能量,跟她一起工作你会不自觉被感染!”。

  有人说:“既然选择了远方,便只顾风雨兼程”。对于李妙娟来说,“既然选择了法官之路,便只顾一往无前,途中风雨彩虹一并欣赏!”

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4.十二生肖运势解析2022年8月15日

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