某购物中心地下车库人防竣工评估报告.doc

民防工程竣工评估报告工程名称：金天地商住小区沿街商业用房建设单位：上海百倍置业有限公司施工单位：百仙控股集团有限公司设计单位：上海市地下建筑设计研究院监理单位：上海安正建设管理咨询有限公司总监理工程师：技术负责人：编制日期：二一年八月金天地商住小区沿街商业用房附建式地下车库（民防）工程竣工质量评估报告1、 工程概况：金天地商住小区沿街商业用房地下车库为六级附建式人防工程，地下局部二层，该工程为桩基筏板基础，钢筋混凝土框架结构。建筑物设计标高0.00相当于绝对标高5.55m，地下建筑面积29857，其中地下民防面积14048，非人防15809，地上四层建筑面积为56375。附建式人防124轴为非人防，2446轴为民防，框架结构。基础底板最深处标高为7.95m，桩基筏板基础砼厚为750mm，混凝土强度为c35 p6。夹层顶板厚400，地下室人防顶板厚250mm。外墙板厚为350mm，临空墙板厚400300mm。内墙250200，净空3.05。人防与非人防部分有临空墙隔开，防护单元一、四战时主要出入口由于受场地条件限制，室内口按室外口使用并设置坚固棚架，防护单元二、三为战时主要出入口采用自行车坡道滿足防倒塌距离，本工程在地下一层南侧预留一人防连通口。由上海地下建筑设计研究院筑设计，由百仙控股集团有限公司总承包施工，由上海安正建设管理咨询有限公司监理。本工程从2009年5月25日起压桩，2009年8月25日开始挖土于2010年8月底竣工。二、评估依据：1、业主提交的施工图纸及说明，设计变更文件。2、人民防空工程质量检验评定标准rfj01-2002。3、人民防空工程施工及验收规范gb50134-2004。4、地方现行的有关建设管理办法和规定。三、监控情况：1、在工程项目开工前进行图纸会审，审查施工组织设计、质量管理体系、技术管理体系、质量、安全保证体系、施工承包方资格、考核施工承包方的试验室，测量放线控制成果及保护措施检查，并进行开工审批。2、进场原材料、购配件都有合格证或质保书，实行由施工方向监理报验制度，并按规定进行抽查、复试，合格后方准使用。3、施工人员持证上岗，防水工程由专业队伍施工，电焊工等都经考核持证上岗。4、施工中运用旁站、巡视、平行检验等方法进行监控，对关键部位、关键工序进行旁站监理，隐蔽工程都经监理验收后，方准进入下道工序施工，并办理隐蔽验收手续。5、工程施工过程中都能贯彻施工规程、质量验收规范和工程建设标准控制性条文，并进行防渗漏监控，对施工中出现的问题，都能按监理指令及时整改，把质量、安全隐患解决在施工过程中。四、质量评估：(一) 结构工程(1) 土石方。建筑物的灰线、轴线、标高符合设计要求。土方开挖的顺序、方法与施工方案一致，并遵循“分层开挖，严禁超挖”的原则。土方开挖后，经勘察、设计和监理共同验收，基底土质、标高符合设计要求，允许偏差符合质量验收规范的规定。(2) 模板安装。安装现浇结构的模板及其支架时，模板及支架具有足够承载能力；支架的立柱对准。在涂刷模板隔离剂时，无沾污钢筋和混凝土接槎处。预埋件、预留孔和预留洞无遗漏，且安装牢固。模板的安装及其各项允许偏差符合质量验收规范的规定。模板拆除。底模及支架拆除时的混凝土强度符合设计和质量验收规范的规定。侧模拆除时构件表面及棱角未受损伤。并将模板及支架分散堆放及时清运。(3) 钢筋。钢筋的品种、级别、焊条牌号等均符合设计要求和有关标准的规定。钢筋表面清洁，无颗粒状或片状老锈。焊接接头按规范要求取样检测结果合格，焊接接头外观检查质量符合规范规定。钢筋的规格、形状、尺寸、数量、间距、锚固长度、接头位置、构造要求及绑扎质量均符合设计要求和质量验收规范的规定。(4) 混凝土。本工程采用商品混凝土，混凝土有备案证，配合比由供应商提供，现场按规定测试坍落度，符合要求。混凝土按规定见证取样，经测试试块强度满足设计要求。(5) 砌筑工程。小型混凝土砌块和砂浆的品种、强度等级符合设计要求，墙体组砌方法和留槎正确，水平灰缝的砂浆饱满度大于80，竖向灰缝无透明缝，瞎缝和假缝。墙体拉结筋设置正确符合质量验收规范的规定。墙体各项允许偏差符合质量验收规范的规定。(二)防水工程(1) 防水混凝土工程。采用商品混凝土防水混凝土的原材料、配合比及坍落度符合设计要求，混凝土用商品混凝士。按规定制作了抗渗试件，经测试抗渗等级符合设计要求。预埋件及其结构施工缝、变形缝、止水片、穿墙管件、支撑铁件等的设置和构造，符合设计要求和施工验收规范的规定，且无渗漏。混凝土表面密实、平整、无露筋、蜂窝等缺陷、预埋件位置正确。(2) 涂料防水层。地下室外墙用聚合物水泥基防水涂料，所用材料及配合比符合设计要求，涂料防水层及其转角处，穿墙管道细部做法符合设计要求，涂料防水层的基层表面洁净、平整，无空鼓、松动起砂和脱皮现象；基层阴阳角处做成圆弧形。涂料防水层的平均厚度符合设计要求。(3) 止水带防水工程。主楼与地下车库连结通道的止水带材料的规格、质量符合设计要求和施工验收规范的规定。止水带无折裂、脱焊或脱胶；缝用填缝材料封严；预埋件螺栓紧固。埋入式橡胶止水带敷设质量符合施工验收规范的规定。 (三)孔口防护工程(1) 防护门、防护密闭门、密闭门门框墙制作。钢筋的品种和质量符合设计要求和有关人防标准的规定。钢筋的规格、形状、尺寸、数量、接头位置均符合设计要求和有关人防标准的规定，钢筋表面清洁。门框墙的预埋件无锈独，位置准确，固定牢靠。门框墙无蜂窝、孔洞和露筋。铰页同心度、闭锁位置偏移、门框对角线误差、门框墙垂直度均在允许偏差范围之内。(2) 防护门、防护密闭门、密闭门安装。三门型号、规格、抗压强度符合设计要求和人防工程防护设备产品质量检验标准的规定。门扇上下铰页受力均匀，门扇与门框贴合严密，门扇关闭后密闭胶条压缩量均匀，严密不漏气。密封条接头粘贴牢固、平整。门扇能自由开启到终止位置。门扇的零部件符合规范规定。(4) 防爆波活门安装工程。防爆波活门规格、型号、性能符合设计要求和施工验收规范的规定。防爆波活门安装牢固，开启方向、位置、标高符合设计要求。防爆波活门的安装符合施工验收规范的规定。(5) 进、出工程管线的防护密闭分项工程。给水管、排水管的预埋管段防水翼环、抗暴阀闸的制作安装符合设计要求，防爆清扫口的制作符合设计及施工规范规定。电缆进出工程的预埋管线电缆进线安装，符合设计要求和施工规范的规定。预埋管段的位置、长度允许偏差符合要求。(四)建筑装修工程(1) 一般抹灰。抹灰前基层表面的尘土、污垢、油渍等清除干净，并洒水润湿。一般抹灰所用材料的品种和性能符合设计要求。水泥的初凝时间和安定性复验合格。砂浆的配合比符合设计要求。抹灰工程分层进行。不同材料基体交接处表面的抹灰，采取防止开裂的加强措施，用加强网与各基体的搭接宽度不小于100mm，抹灰层与基层之间及各抹灰层之间粘结牢固，抹灰层无脱层、空鼓，面层无爆灰和裂缝。抹灰表面光滑、洁净、接槎平整。护角、孔洞、槽、盒周围的抹灰表面整齐、光滑；管道后面的抹灰表面平整。抹灰层的总厚度符合设计要求。(2) 刷浆。涂料涂饰工程所用涂料的品种、型号和性能符合设计要求。涂料涂饰工程的颜色、光泽符合设计要求。涂料涂饰均匀、粘结牢固，无漏涂、透底、起皮和反锈。涂饰工程的基层处理符合质量验收规范的规定。(3) 油漆工程。油漆工程所用的油漆品种、型号和性能符合设计要求。油漆工程的颜色、光泽符合设计要求。油漆涂刷均匀，粘结牢固，无漏刷、透底、起皮和反锈，基层处理符合施工验收规范的规定。(4) 整体地面。100mm厚配筋细石混凝工面层，面层的材质、强度(配合比)符合设计要求和施工验收规范的规定。面层与基层的结合牢固无空鼓、不起砂，表面平整度、踢脚线高度、分格缝平直度均在允许偏差范围以内。(5) 门窗安装工程。防火门及其附件质量符合设计要求和有关标准的规定。防火门安装的位置、开启方向符合设计要求。门安装牢固、预埋件的数量、位置、埋设连接方法及框与墙间隙填塞等符合设计要求。门开关灵活，关闭严密，无阻滞，回弹和倒翘。表面洁净无划痕。(五)给水排水工程(1) 给水管道安装。给水管道采用与管材相适应的管件。给水管道安装横平、竖直、支架、管道座标、标高、离墙间距符合质量验收规范的规定。给水管道试压符合设计要求和施工质量验收规范的规定。给水系统交付使用前进行吹洗。(2) 给水管道附件及卫生器具给水配件安装工程。给水管道附件及卫生器具给水配件的质量符合设计要求和现行相关标准的规定，其安装质量符合施工验收规范的规定。洗消器具安装符合设计要求。(3) 排水管道安装。管材用料、安装坡度、竖直、吊架、支墩、管道座标、标高、离墙间距等符合设计要求及质量验收规范的规定。排水管道在隐蔽前均做灌水试验，符合质量验收规范的规定。排水管道均用不小于管径的2/3球经做通球试验，通球率达到100。(4) 立式污水泵安装。水泵型号、规格符合设计要求，吸水底阀位于集水坑中间，安装位置正确，固定牢固，管路连接严密，运转无噪声。(六)通风工程(1) 风管制作。材质种类、性能及厚度，密封垫材料，风管强度及严密性、工艺性检测，风管的连接、加固。矩形弯管制作及导流片和净化空调管等符合设计及规范要求。其余各类风管、弯管的制作、焊接、加固等均符合质量验收规范的规定。(2) 通风部件制作。各类部件的规格、尺寸及使用的材料规格、质量均符合设计要求，各类风阀的组合件尺寸正确,叶片与外壳无碰擦。部件连接牢固,活动件灵活可靠。风口外形光滑、美观。(3) 风管及部件安装。安装牢固, 位置、标高和走向符合设计要求,部件方向正确,操作方便。风管与支架接触紧密,管线平直,接触表面平整。法兰对接平行、严密,螺栓紧固。风口安装位置正确,外露部分平整。(4) 密闭阀门安装。密闭阀门的型号、规格符合设计要求。阀门安装、标志压力的箭头方向与冲击波方向一致。密闭阀门安装牢固、垫片与法兰平齐、连接严密。阀门支架安装构造正确，埋设平整、牢固，支架与阀门接触紧密。密闭阀门安装允许偏差符合要求(5) 消声设备制作安装。消声器、减振器尺寸、型号符合设计要求。消声器框架牢固，共振腔的隔板尺寸正确，隔板与壁板结合处贴紧，外壳严密不漏。安装方向正确，设单独支架。风机减振台钢支架尺寸准确，焊接牢固；焊缝均匀、饱满、位置准确、固定牢靠。风机减振台、减振器安装允许偏差符合要求。(6) 通风机。通风机与配用电机的型号、规格、叶轮转向符合设计要求。风机叶轮不与壳体碰擦。风机与减震台座接触紧密。通风机中心线的平面位移、标高、 传动轴水平度、联轴器同心度等均在允许偏差范围以内。 (7) 防腐与油漆。涂料的品种及涂层遍数、标记符合设计要求和施工验收规范的规定。漆膜附着牢固、光滑均匀，无漏涂、剥落、起泡、透锈等缺陷。油漆后各活动部件保持灵活。阀门有启闭标记。(七)建筑电气安装工程：（1）电缆线路。品种、规格、质量符合设计要求,电缆的耐压试验结果、绝缘电阻值符合施工验收规范的规定。电缆支架位置正确,连接可靠,固定牢固,在转弯处能平滑均匀过渡。电缆保护管安装,管口光滑,无毛刺,固定牢靠,防腐良好。明设成排支架相互间高低差、电缆最小允许弯曲半径均在允许偏差范围以内。（2）配管及管内穿线。导线的品种、规格、质量均符合设计要求和国家标准的规定。导线间和导线对地间的绝缘电阻值大于0.5m。配管连接紧密，管口光滑,护口齐全。配管盒位置正确, 固定牢靠。盒内导线有适当余量,导线在管内无接头,导线连接牢固,包扎严密, 绝缘良好,不伤芯线。（3）桥架配线。导线及桥架的材质符合设计要求和有关规定,电缆桥架安装和桥架内电缆敷设其支架安装间距正确,支架及金属电线接地接零可靠,连接板防松螺帽无遗漏,固定牢靠, 桥架内电缆敷设固定点正确,排列整齐,管口均密封处理得当,首末端及分支处标牌正确。（4）动力开关柜安装。型号、规格、质量符合设计要求,试验调整结果符合施工验收规范的规定。横向设备的导电接触面与外部母线连接，接触紧密。柜组安装与基础连接牢固， 接地可靠,柜间接缝平整。盘面标志牌齐全,正确清晰。柜内的设备及接线完整齐全,固定牢靠,操作部分动作灵活、准确。（5）低压电器安装。电器的规格、型号及材料的材质符合设计要求,绝缘测量和绝缘电阻值符合施工验收规范的规定。电器的导电接触面和母线连接,接触紧密。电器安装,部件完整,安装牢靠、排列整齐。绝缘器件无裂纹、缺损。操作机构动作灵活,触头动作一致,各联锁、传动装置位置正确可靠。电器及其支架的接地支线敷设连接紧密、牢固、接地线选用正确。（6）电气照明器具及配电箱。器具及配电箱规格、型号符合设计要求,电器的接地保护措施的其他安全要求符合施工验收规范的规定，器具安装牢固端正，位置正确，器具与导线连接牢固紧密、不伤芯线。（7）接地装置安装。材料的质量符合设计要求,接地装置的接地电阻值符合设计要求。接地(接零)线的敷设平直、牢固，固定点间距均匀。焊接连接的焊缝平整、饱满,无明显气孔、咬肉等缺陷。(八)防火设备安装工程(1) 防火门和防火卷帘门安装工程。防火门的耐火等级及其附件质量符合设计要求。防火门安装牢固，预埋件的数量、位置符合设计要求。防火卷帘门的耐火极限符合设计要求。防火门关闭严密，开关灵活，无阻滞和倒翘，其附件位置正确，安装牢固，活动部件转动灵活。防火卷帘门升降灵活，关闭严密无迟滞卡阻现象。(2) 灭火器具安装。灭火器具型号、规格符合设计要求和施工验收规范的规定。自动喷淋头的位置、间距和方向，符合设计要求和施工验收规范的规定。消火栓箱底面管口位置与消防给水位置一致，栓口朝外，距地面、箱壁的尺寸符合施工验收规范的规定。(3) 防烟排烟部件制作与安装。防火阀阀体与排烟管连接紧密，固定牢固。转动阀板启闭灵活，无卡阻现象。排烟口安装，位置正确，固定牢固，外露部分整齐。(4) 火灾自动报警装置安装。火灾探测器安装，位置正确，底座固定牢固。穿线孔封堵严密，顶棚不露孔洞。导线连接可靠，导线颜色一致。报警控制器安装，接地可靠，配线整齐。系统配套设备与部件齐全，功能可靠。(5) 火灾事故广播、消防通信设备安装。火灾事故广播设备、消防通信设备的功能正常，语言清晰。产品质量符合设计要求。系统配套设备与部件齐全，功能可靠，显示正确，布线整齐，盘面洁净。五、综合结论本工程按设计要求施工，工程质量符合人民防空工程质量检验评定标准，(rfj01-2002)和人民防空工程施工及验收规范(gb50134-2004)及工程建设标准强制性条文。本工程共8个分部工程，工程质量均验收合格，其中优良1个分部，孔口防护分项质量等级为优良。质量控制资料完整。观感质量的评定，得分率为82.5。根据人民防空工程质量检验评定标准(rfj01-2002)，工程质量验评为合格。 上海安正建设管理咨询有限公司 百联金山购物中心项目组 二一年八月 ag an employment tribunal claiemployment tribunals sort out disagreements between employers and employees. you may need to make a claim to an employment tribunal if: you dont agree with the disciplinary action your employer has taken against youyour employer dismisses you and you think that you have been dismissed unfairly. for more informu, take advice from one of the organisations listed underfurther help. employment tribunals are less formal than some other courts, but it is still a legal process and you will need to give evidence under an oath or affirmation. most people find making a claim to an employment tribunal challenging. if you are thinking about making a claim to an employment tribunal, you should get help straight away from one of the organisations listed underfurther help. ation about dismissal and unfair dismissal, seedismissal. you can make a claim to an employment tribunal, even if you haventappealedagainst the disciplinary action your employer has taken against you. however, if you win your case, the tribunal may reduce any compensation awarded to you as a result of your failure to appeal. remember that in most cases you must make an application to an employment tribunal within three months of the date when the event you are complaining about happened. if your application is received after this time limit, the tribunal will not usually accept i.if you are worried about how the time limits apply to yoif you are being represented by a solicitor at the tribunal, they may ask you to sign an agreement where you pay their fee out of your compensation if you win the case. this is known as adamages-based agreement. in england and wales, your solicitor cant charge you more than 35% of your compensation if you win the case.youre clear about the terms of the agreement. it might be best to get advice from an experienced adviser, for example, at a citizens advice bureau. to find your nearest cab, including those that give advice by e-mail, click onnearest cab.for more information about making a claim to an employment tribunal, seeemployment tribunals.the (lack of) air up there watch mcayman islands-based webb, the head of fifas anti-racism taskforce, is in london for the football associations 150th anniversary celebrations and will attend citys premier league match at chelsea on sunday.i am going to be at the match tomorrow and i have asked to meet yaya toure, he told bbc sport.for me its about how he felt and i would like to speak to him first to find out what his experience was.uefa hasopened disciplinary proceedings against cskafor the racist behaviour of their fans duringcitys 2-1 win.michel platini, president of european footballs governing body, has also ordered an immediate investigation into the referees actions.cska said they were surprised and disappointed by toures complaint. in a statement the russian side added: we found no racist insults from fans of cska.age has reached the end of the beginning of a word. may be guilty in his seems to passing a lot of different life became the appearance of the same day; may be back in the past, to oneself the paranoid weird belief disillusionment, these days, my mind has been very messy, in my mind constantly. always feel oneself should go to do something, or write something. twenty years of life trajectory deeply shallow, suddenly feel something, do it.一字开头的年龄已经到了尾声。或许是愧疚于自己似乎把转瞬即逝的很多个不同的日子过成了同一天的样子；或许是追溯过去，对自己那些近乎偏执的怪异信念的醒悟，这些天以来，思绪一直很凌乱，在脑海中不断纠缠。总觉得自己自己似乎应该去做点什么，或者写点什么。二十年的人生轨迹深深浅浅，突然就感觉到有些事情，非做不可了。the end of our life, and can meet many things really do?而穷尽我们的一生，又能遇到多少事情是真正地非做不可？during my childhood, think lucky money and new clothes are necessary for new year, but as the advance of the age, will be more and more found that those things are optional; junior high school, thought to have a crush on just means that the real growth, but over the past three years later, his writing of alumni in peace, suddenly found that isnt really grow up, it seems is not so important; then in high school, think dont want to give vent to out your inner voice can be in the high school children of the feelings in a period, but was eventually infarction when graduation party in the throat, later again stood on the pitch he has sweat profusely, looked at his thrown a basketball hoops, suddenly found himself has already cant remember his appearance.童年时，觉得压岁钱和新衣服是过年必备，但是随着年龄的推进，会越来越发现，那些东西根本就可有可无；初中时，以为要有一场暗恋才意味着真正的成长，但三年过去后，自己心平气和的写同学录的时候，突然就发现是不是真正的成长了，好像并没有那么重要了；然后到了高中，觉得非要吐露出自己的心声才能为高中生涯里的懵懂情愫划上一个句点，但毕业晚会的时候最终还是被梗塞在了咽喉，后来再次站在他曾经挥汗如雨的球场，看着他投过篮球的球框时，突然间发现自己已经想不起他的容颜。originally, this world, can produce a chemical reaction to an event, in addition to resolutely, have to do, and time.原来，这个世界上，对某个事件能产生化学反应的，除了非做不可的坚决，还有，时间。a persons time, your ideas are always special to clear. want, want, line is clear, as if nothing could shake his. also once seemed to be determined to do something, but more often is he backed out at last. dislike his cowardice, finally found that there are a lot of love, there are a lot of miss, like shadow really have been doomed. those who do, just green years oneself give oneself an arm injection, or is a self-righteous spiritual.一个人的时候，自己的想法总是特别地清晰。想要的，不想要的，界限明确，好像没有什么可以撼动自己。也曾经好像已经下定了决心去做某件事，但更多的时候是最后又打起了退堂鼓。嫌恶过自己的怯懦，最终却发现有很多缘分，有很多错过，好像冥冥之中真的已经注定。那些曾经所谓的非做不可，只是青葱年华里自己给自己注射的一支强心剂，或者说，是自以为是的精神寄托罢了。at the moment, the sky is dark, the air is fresh factor after just rained. suddenly thought of blue plaid shirt; those were broken into various shapes of stationery; from the corner at the beginning of deep friendship; have declared the end of the encounter that havent start planning. those years, those days of do, finally, like youth, will end in our life.此刻，天空是阴暗的，空气里有着刚下过雨之后的清新因子。突然想到那件蓝格子衬衫；那些被折成各种各样形状的信纸；那段从街角深巷伊始的友谊；还有那场还没有开始就宣告了终结的邂逅计划那些年那些天的非做不可，终于和青春一样，都将在我们的人生中谢幕。baumgartner the disappointing news: mission aborted. r plays an important role in this mission. starting at the ground, conditions have to be very calm - winds less than 2 mph, with no precipitation or humidity and limited cloud cover. the balloon, with capsule attached, will move through the lower level of the atmosphere (the troposphere) where our day-to-day weather lives. it will climb higher than the tip of mount everest (5.5 miles/8.85 kilometers), drifting even higher than the cruising altitude of commercial airliners (5.6 miles/9.17 kilometers) and into the stratosphere. as he crosses the boundary layer (called the tropopause),e can expect a lot of turbulence. we often close ourselves off when traumatic events happen in our lives; instead of letting the world soften us, we let it drive us deeper into ourselves. we try to deflect the hurt and pain by pretending it doesnt exist, but although we can try this all we want, in the end, we cant hide from ourselves. we need to learn to open our hearts to the potentials of life and let the world soften us.生活发生不幸时，我们常常会关上心门；世界不仅没能慰藉我们，反倒使我们更加消沉。我们假装一切仿佛都不曾发生，以此试图忘却伤痛，可就算隐藏得再好，最终也还是骗不了自己。既然如此，何不尝试打开心门，拥抱生活中的各种可能，让世界感化我们呢？whenever we start to let our fears and seriousness get the best of us, we should take a step back and re-evaluate our behavior. the items listed below are six ways you can open your heart more fully and completely.当恐惧与焦虑来袭时，我们应该退后一步，重新反思自己的言行。下面六个方法有助于你更完满透彻地敞开心扉。whenever a painful situation arises in your life, try to embrace it instead of running away or trying to mask the hurt. when the sadness strikes, take a deep breath and lean into it. when we run away from sadness thats unfolding in our lives, it gets stronger and more real. we take an emotion thats fleeting and make it a solid event, instead of something that passes through us.当生活中出现痛苦的事情时，别再逃跑或隐藏痛苦，试着拥抱它吧；当悲伤来袭时，试着深呼吸，然后直面它。如果我们一味逃避生活中的悲伤，悲伤只会变得更强烈更真实悲伤原本只是稍纵即逝的情绪，我们却固执地耿耿于怀by utilizing our breath we soften our experiences. if we dam them up, our lives will stagnate, but when we keep them flowing, we allow more newness and greater experiences to blossom.深呼吸能减缓我们的感受。屏住呼吸，生活停滞；呼出呼吸，更多新奇与经历又将拉开序幕。2. embrace the uncomfortable we all know what that twinge of anxiety feels like. we know how fear feels in our bodies: the tension in our necks, the tightness in our stomachs, etc. we can practice leaning into these feelings of discomfort and let them show us where we need to go.我们都经历过焦灼的煎熬感，也都感受过恐惧造成的生理反应：脖子僵硬、胃酸翻腾。其实，我们有能力面对这些痛苦的感受，从中领悟到出路。the initial impulse is to run away to try and suppress these feelings by not acknowledging them. when we do this, we close ourselves off to the parts of our lives that we need to experience most. the next time you have this feeling of being truly uncomfortable, do yourself a favor and lean into the feeling. act in spite of the fear.我们的第一反应总是逃避以为否认不安情绪的存在就能万事大吉，可这也恰好妨碍了我们经历最需要的生活体验。下次感到不安时，不管有多害怕，也请试着勇敢面对吧。3. ask your heart what it wants倾听内心were often confused at the next step to take, making pros and cons lists until our eyes bleed and our brains are sore. instead of always taking this approach, what if we engaged a new part of ours