1.speak up: 更大声地说；无保留地说出

This is why nobody dares to speak up when a few members of the community suffer injustice, " she says.
这就是为什么群体的一部分人在忍受不公的时候，没人敢站出来说话。” 她说。

I’m saying to speak up when you see someone in your life doing something which they don’t realize is harming them or those around them.
我的意思是，当你看到你认识的某人正在做危害到他们自己或者他人的事情而不自知的时候，你得说出来。

Cooperate and be a team player, but speak up if you disagree with the way something is being done — just make sure you provide a viable alternative solution.
和他人合作成为团队一员，但是当你不同意处理问题的方法时要说出来——这只是确保你能提供一个可行的备用方法。

2.take a break: 休息一会儿

During sunrise he would take a break and climb up on the fence.
在朝阳升起的时候，他可以爬到篱笆上面坐着休息一下。

The HR department says that we should take a break for five minutes every hour to rest our eyes from staring at the computer and our hands from typing.
人力资源部的人说我们应该每一小时休息五分钟，让一直盯着电脑的眼睛和打字的手休息一下。