如何管理你的心理健康【TED演讲】
共 2 集
剧集目录
| 集 | 标题 | 时长 |
|---|---|---|
| P1 | 如何管理你的心理健康【TED演讲】 中英双语 | 17:20 |
| P2 | 如何管理你的心理健康【TED演讲】 英文字幕(中文外挂) | 17:20 |
P1 · 如何管理你的心理健康【TED演讲】 p01 中英双语 (P1)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | So my mum and dad still refer to me to this day as a bit of a pain in the backside and | 我爸妈还把我当做后背痛 |
| 0:07 | Probably for good reason. | 也许有很好的理由 |
| 0:08 | How many parents have we got in here? | 我们这里有多少父母? |
| 0:09 | Give me a quick wave. | 给我一个快速的波。 |
| 0:11 | Oh loads of you. | 哦,你们这些家伙。 |
| 0:12 | Okay | 还好 |
| 0:12 | Well, I was a hyperactive child. | 嗯,我是一个超活跃的孩子。 |
| 0:15 | I drove my parents up the wall with my endless amounts of energy | 我用无尽的精力把父母送上墙 |
| 0:19 | I wouldn't sleep. | 我不会睡觉。 |
| 0:20 | I needed constant attention and no matter what my parents seemed to do. | 我需要不断的注意 不管我父母怎么看 |
展开字幕全文（233 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | So my mum and dad still refer to me to this day as a bit of a pain in the backside and | 我爸妈还把我当做后背痛 |
| 2 | Probably for good reason. | 也许有很好的理由 |
| 3 | How many parents have we got in here? | 我们这里有多少父母? |
| 4 | Give me a quick wave. | 给我一个快速的波。 |
| 5 | Oh loads of you. | 哦,你们这些家伙。 |
| 6 | Okay | 还好 |
| 7 | Well, I was a hyperactive child. | 嗯,我是一个超活跃的孩子。 |
| 8 | I drove my parents up the wall with my endless amounts of energy | 我用无尽的精力把父母送上墙 |
| 9 | I wouldn't sleep. | 我不会睡觉。 |
| 10 | I needed constant attention and no matter what my parents seemed to do. | 我需要不断的注意 不管我父母怎么看 |
| 11 | I wouldn't rest | 我不会休息的 |
| 12 | Well, a few of you nodding. | 你们几个点头 |
| 13 | Sorry about that | 对不起 |
| 14 | My parents | 我爸妈 |
| 15 | Had no idea what to do with me | 不知道该怎么处理我 |
| 16 | So they took me to the family doctor to see if there's anything that he could do now | 所以他们带我去看医生 看看他现在有什么能做的 |
| 17 | I'm not sure what available labels there were back then but the family doctor labeled me as a problem child | 我不确定当时有什么标签 但家医把我贴成问题孩子 |
| 18 | And he said to my mum and dad if you can't cope with Leon | 他对我父母说,如果你不能应付里昂 |
| 19 | I can always take him off you and sedate him and then he proceeded to share with them some other drug related | 我可以把他从你身上带走 给他打镇定剂 然后他跟他们分享一些其他毒品 |
| 20 | interventions that they might want to consider and | 他们可能希望考虑和 |
| 21 | For whatever reason my mum and dad balked at this they decided that they would find another way | 不管为什么,我父母都这样 他们决定另谋出路 |
| 22 | So they gave me away to other people to look after | 所以他们把我交给别人照顾 |
| 23 | My dad's friends and family but that didn't work because everyone got very busy and they were left | 我爸爸的朋友和家人,但这行不通 因为大家都很忙,他们都离开了 |
| 24 | My mum and dad were left with their problem child at the end of their tether | 我爸妈把问题孩子留在绳子末端 |
| 25 | You know, there's a picture of my mum and dad on their wedding day. | 你知道,有一张照片 我爸妈在他们的婚礼上。 |
| 26 | They look young healthy vital | 他们看起来很健康 至关重要 |
| 27 | There's a picture of the three of us less than two years later and they look as though they've aged 25 years | 有一张我们三个不到两年后的照片 他们好像25岁了 |
| 28 | So my parents decided to fight fire with fire and they decided to attempt to tire me out | 所以我父母决定用火来扑灭火 他们决定试图让我厌倦 |
| 29 | And that's when my life of activity started way before I can even remember I was swimming from day dot | 那时我的活动开始 之前,我甚至可以记得 我游泳 从白天点 |
| 30 | I went to mother and baby gymnastics | 我去了母亲和婴儿体操 |
| 31 | before I was one year old that turned into tumble tots and I was taking part in any physical activity that was going and | 在我一岁那年 变成了一团乱糟糟的时候 我参加过任何运动 |
| 32 | every sport that I was able to do at the age that I was at and | 每一次运动,我可以做 在我的年龄,我当时和 |
| 33 | magical things started to happen I became easier to manage and | 神奇的事情开始发生 我变得更容易管理 |
| 34 | I'm glad my parents went down the physical activity route because my dreams of going to the Olympic Games started when I was six years old | 我很高兴我父母走在体育赛道上 因为我6岁时开始梦想参加奥运会 |
| 35 | I watched the Olympic Games on the TV in | 我在电视上看过奥运会 |
| 36 | 1984 and I told my dad then that I wanted to go to the Olympic Games. | 1984年,我告诉我爸,我想参加奥运会。 |
| 37 | I | 一、导 言 |
| 38 | Used to get the Guinness Book of World Records at Christmas and I would write down in my best handwriting my time | 曾经在圣诞节拿到《世界纪录吉尼斯书》 我会用我最好的笔迹写下我的时间 |
| 39 | Next to the world record holder to see how many minutes I needed to take off | 仅次于世界纪录持有人 看看我需要多少分钟起飞 |
| 40 | And I'm glad my parents went down this route because when I was nine or just before I was nine | 我很高兴我的父母走这条路 因为我9岁或9岁之前 |
| 41 | I started diving and that was one of the many sports that I tried | 我开始潜水 那是我尝试过的许多运动之一 |
| 42 | But actually within a short space of time, it was clear to me that diving was the sport for me | 但事实上在很短的时间内 我很清楚潜水是运动 |
| 43 | Ultimately, I followed my Olympic dreams in the sport diving competing at three Olympic Games and even winning an Olympic medal in | 最后,我跟随我的奥运梦想,在三届奥运会的跳水比赛中,甚至赢得一枚奥运奖牌 |
| 44 | 2004 and none of that would have been possible if my mum and dad hadn't chosen | 2004年 如果我爸妈没选的话 这一切都是不可能的 |
| 45 | physical movement as my medicine so it's widely known the | 身体运动作为我的药 所以它广为人知 |
| 46 | negative effects of inactivity on someone's physical health and the associated risk of disease | 不活动对他人身体健康和相关疾病风险的不利影响 |
| 47 | but what's really concerning me is the link between inactivity and | 但我真正关心的是 无所事事与无所事事之间的联系 |
| 48 | someone's mental health | 一个人的精神健康 |
| 49 | Now can I just check with you here today in London just by a show of hands | 现在,我可以只是检查 与你今天在伦敦 只是举手 |
| 50 | How many of you know someone close to you who has suffered or is suffering with in some way their mental health? | 你们中有多少人认识一个与你们关系密切的人,他们曾经或正在遭受某种程度的精神健康折磨? |
| 51 | Just give me a quick indicate. | 只要给我一个快速指示。 |
| 52 | Well | 这个嘛 |
| 53 | Pretty much every hand went up | 几乎每只手都抬起来 |
| 54 | This is a huge issue today, you know in a recent index of over 300 diseases | 这是一个巨大的问题 今天,你知道, 最近指数300多疾病 |
| 55 | Mental health problems were the largest cause of the overall disease burden | 心理健康问题是造成总体疾病负担的最大原因 |
| 56 | worldwide | 全世界 |
| 57 | Here in the UK a 2016 official survey showed that nearly | 2016年英国官方调查显示, |
| 58 | 20% of those 16 and over are suffering with symptoms of either depression and or anxiety | 这16岁及以上者中有20%患有抑郁症或焦虑症 |
| 59 | And there's a huge percentage of the population who don't necessarily have a diagnosable mental health problem | 并且有很大比例的人口 不一定有可诊断的精神健康问题 |
| 60 | But who are suffering with their mental health? | 但谁的精神健康有问题? |
| 61 | It seems that stress and overwhelm are so commonplace in today's society and although | 看来压力和压力在今天的社会中是司空见惯的 |
| 62 | Stress in itself is not a mental health issue. | 压力本身不是一个心理健康问题。 |
| 63 | It's often the starting point | 这经常是起点 |
| 64 | for many could you imagine | 对于很多人,你能想象 |
| 65 | What our world would be like if we had very few mental health issues | 如果我们的精神健康问题很少 我们的世界会是什么样子 |
| 66 | What would it be like if we could drastically reduce the number of people who are suffering? | 如果我们能大幅度减少受苦人数,那会是什么样子? |
| 67 | Well, I believe we can I think there's something that we can do even more of and it's simple | 嗯,我相信我们可以 我认为有些事情 我们可以做更多的 并且很简单 |
| 68 | I'd like to argue that we spend too much time | 我想说我们花太多时间了 |
| 69 | stuck in our heads and not enough time in our bodies | 被困在我们脑海中 没有足够的时间在体内 |
| 70 | Thinking isn't necessarily the solution to our problems | 思考不一定是解决问题的办法 |
| 71 | Thinking is often the cause | 思考经常是原因 |
| 72 | especially when we get stuck in a pattern of | 尤其是当我们陷入一种模式 |
| 73 | overthinking | 过度思考 |
| 74 | overthinking leads to | 过度思考导致 |
| 75 | Psychological stress and according to the World Health Organization | 根据世界卫生组织,心理压力 |
| 76 | Stress is a global health epidemic | 压力是全球卫生流行病 |
| 77 | So what can we do? | 我们能怎么办? |
| 78 | We can move more we can physically move | 我们可以移动更多 我们可以移动身体 |
| 79 | Because you know physically moving changes absolutely everything and when I say everything I mean our experience of the world | 因为你知道身体运动会改变一切 当我说出一切时... ...我是指我们的世界经历 |
| 80 | And what else is there? | 还有什么呢? |
| 81 | Fascinating things happen biochemically in the brain when we move | 令人着迷的东西 发生在大脑的生化 当我们移动 |
| 82 | The first thing that happens when we begin to move | 我们开始移动时发生的第一件事 |
| 83 | physically the human nervous system recognizes this as a moment of stress and in order is it thinks you're about to | 人类的神经系统 承认这是压力的瞬间 它认为你即将 |
| 84 | fight or flee from an enemy and in order to protect you your brain releases a | 为了保护你,你的大脑释放出... |
| 85 | chemical a protein called | 化学蛋白质 |
| 86 | brain derived | 脑源 |
| 87 | neurotropic factor | 神经热带因素 |
| 88 | Fancy name BDNF for short BDNF repairs the brain | BDNF 用于修复大脑的奇异名称 |
| 89 | Protects the brain and it also plays a key role in creating new neurons | 保护大脑,它在创造新的神经元方面也起着关键作用 |
| 90 | specifically in the hippocampus area of the brain | 特别是大脑的河马区 |
| 91 | Alongside this another chemical is released one that you may be more familiar with endorphins | 另外一种化学物质释放出来 你可能更熟悉内啡素 |
| 92 | Endorphins are often attributed to the high that we feel after moving physically | 内啡酸常被归结于 身体运动后我们感受到的高 |
| 93 | But their role is to dumb down any discomfort that we might encounter from fighting or fleeing from that enemy | 但是他们的作用是消沉 我们可能遇到的不适 战斗或逃离敌人 |
| 94 | So essentially it's the chemical mix of BDNF and endorphin which explain why things are often clearer | 基本上就是BDNF和内啡素的化学混合物 解释了为什么事情往往更清晰 |
| 95 | And we feel more at ease | 我们感到更轻松 |
| 96 | after moving | 移动后 |
| 97 | Physically, but how does this show up in the real world? | 身体上,但这个怎么出现在现实世界? |
| 98 | How do we experience this more moving physically in the short term immediately? | 我们如何在短期内体验到这种更实际的移动? |
| 99 | changes our state | 改变我们的状态 |
| 100 | Thanks | 谢谢 |
| 101 | Immediately changes our state it boosts our mood | 立即改变我们的状态 它会增强我们的心情 |
| 102 | And it releases the build-up of stress in our human nervous system and over the long term | 它释放出我们人类神经系统 以及长期内的压力 |
| 103 | consistent physical movement | 持续的身体运动 |
| 104 | Changes the structure of our brain it | 改变我们的大脑结构 |
| 105 | boosts self-esteem and | 增强自尊和 |
| 106 | Decreases the biological reaction to psychological stress | 减少对心理压力的生理反应 |
| 107 | Psychological stress is clearly the enemy to our mental health and its physical movement | 心理压力显然是我们精神健康和身体运动的敌人 |
| 108 | That is our best weapon to respond. | 这是我们最好的应对武器。 |
| 109 | This isn't new | 这不是新的 |
| 110 | Cicero who was around over 2,000 years ago arguably one of Rome's greatest orators said this | 西塞罗在两千多年前 可以说是罗马最伟大的 专家之一这么说的 |
| 111 | It is exercise alone that supports the spirits and keeps the mind in vigor | 只有锻炼才能支撑精神 保持心灵活力 |
| 112 | And he was right and it seems more applicable now than ever | 他说得对 现在似乎比以前更适用 |
| 113 | There's a whole body of research showing that movement is an effective | 有一整套研究显示 运动是有效的 |
| 114 | Intervention on more serious mental health issues in 2013. | 2013年对更严重心理健康问题的干预. |
| 115 | There was a study | 有一个研究 |
| 116 | Into depression that showed that meditative movement in this case. | 进入抑郁症 显示这种冥想运动 在这个案例中。 |
| 117 | It was yoga | 这是瑜伽 |
| 118 | Chi Gong and Tai Chi were effective in reducing symptoms of depression in all | 志刚和太极在减低抑郁症症状方面都很有效 |
| 119 | participants in that particular study a few years later a separate study showed that regular yoga practice as an | 几年后,一项单独的研究表明,正常的瑜伽练习是一种 |
| 120 | Intervention and it must be regular | 干预,必须定期 |
| 121 | Was effective in reducing the symptom severity of post-traumatic stress disorder PTSD | 有效减轻创伤后应激障碍的症状 |
| 122 | even in some cases so much so that PTSD diagnosis was no longer valid a | 即使在某些情况下如此,创伤后精神紧张症的诊断也不再有效。 |
| 123 | Different type of movement intervention was used to combat anxiety disorders. | 使用不同类型的行动干预来对抗焦虑症. |
| 124 | It was shown that aerobic exercise | 显示有氧运动 |
| 125 | Actually was a fantastic intervention into those who suffering those with anxiety when they experience a | 对那些焦虑症患者的治疗是很棒的 |
| 126 | Physiological change that they are fearful of for example an increased heart rate when it's through aerobic exercise | 生理变化,他们害怕 譬如心率上升,当它通过有氧运动 |
| 127 | It helped make the fight-flight response their stress system less reactive and therefore building a resilience and a tolerance to such | 这有助于减少对飞行反应的应激反应,从而建立抗御力和容忍力。 |
| 128 | symptoms | 症状 |
| 129 | resulting in infrequent less frequent and less intense anxiety episodes and | 导致不经常发生更不频繁、更不强烈的焦虑事件 |
| 130 | Finally Fritz and O'Connor in 2016 showed that 20-minute bouts of medium intensity exercise | 最终弗里茨和奥康纳在2016年显示,20分钟的中强度运动. |
| 131 | Successfully reduced symptoms of those with attention deficit hyperactivity disorder | 成功地减少注意力不足者多动症的症状 |
| 132 | ADHD and that's certainly reflective of how movement was used as an intervention when I was younger | ADHD 这当然反映了我年轻时 如何将运动用作干预 |
| 133 | So what would happen if we reclaimed our mental health by moving more? | 那么,如果我们通过移动更多的东西来恢复我们的精神健康,会怎么样? |
| 134 | Well, there's two actions that you can all take | 你们可以采取两个行动 |
| 135 | The first one is when you find yourself in a context where you're stressed | 第一个是当你发现自己 在一个环境 你紧张 |
| 136 | Whatever that is. | 随其所为. |
| 137 | Maybe you're hunched over the laptop | 也许你对笔记本电脑有预感 |
| 138 | Maybe it's a completely different context when you're stressed you're poisoning your body | 可能你压力很大的时候 下毒的时候 环境就完全不同了 |
| 139 | There's chemical changes taking place cortisol is going through the roof | 有化学改变 皮质醇正在穿过屋顶 |
| 140 | adrenaline is going through the roof and if you don't change that then you're poisoning your body the thing that you do is | 肾上腺素正在从屋顶上穿过去 如果你不改变,那么你正在毒死你的身体 |
| 141 | Get up and go for a walk if that is available to you | 起来走走,如果你有空的话 |
| 142 | If you're physically not capable of that even just changing your posture and the rhythm of your breath | 如果你的身体不能做到这一点 即使只是改变你的姿势 你的呼吸节奏 |
| 143 | Is enough to change the chemicals in the brain and move you from stress more towards wellness | 足以改变大脑中的化学物质 让你从压力转向健康 |
| 144 | The most important thing here is we disrupt this constant pattern | 最重要的是我们打破这种常态 |
| 145 | We disrupt the buildup of stress and do this as often as you can and | 我们打破压力的积聚 并尽可能频繁地这样做 |
| 146 | The second long-term solution is a challenge | 第二个长期解决办法是一个挑战 |
| 147 | I challenge you to find your movement your physical movement sport activity. | 我向你挑战 寻找你的运动 你的身体运动活动。 |
| 148 | It doesn't matter what it is | 这不重要 |
| 149 | But there's something very important at play here and I learned this the hard way | 但这里有件很重要的事 我学到了这个 |
| 150 | So clearly diving was my movement and you'd think that someone like me used to train for seven hours a day six days a week | 所以很明显潜水是我的动作 你会认为像我这样的人 每周六天每天训练七小时 |
| 151 | Would be one of the most mentally well people around because of all of that movement, but that wasn't the case in my experience | 这将是一个精神上最好的人 周围的所有运动, 但这不是我的经验 |
| 152 | The Olympic Games in Sydney in 2000 ended up fourth and I knew that you couldn't get any closer to my dreams | 2000年悉尼奥运会最后以第四名结束 我知道你无法接近我的梦想 |
| 153 | That next year things started to go south | 明年开始南下 |
| 154 | I had a reconstructive shoulder surgery on my right shoulder | 我右肩上做了手术 |
| 155 | I had seven months of painstaking rehabilitation and I made it back to fitness only to have to go under the knife once again | 我做了七个月的艰苦改造 我又回到健身状态 只能再次下刀 |
| 156 | For a second shoulder reconstruction on this same shoulder and then I fell into a ditch | 在同一个肩上重建第二道肩膀 然后我掉进沟里 |
| 157 | For the next eight months life wasn't fair. | 在接下来的8个月里,生活并不公平. |
| 158 | I fell into a depression | 我陷入了忧郁之中 |
| 159 | I was training and training and training obsessing on all of the detail knowing exactly what I needed to do and I was stuck | 我在训练 训练 训练 迷恋所有的细节 完全知道我需要做什么 我被卡住了 |
| 160 | Because something was missing I hit rock bottom. | 因为有东西不见了 我撞到最下面了 |
| 161 | I'm stood on the poolside | 我站在池边 |
| 162 | Away from the crowds with tears rolling down my face | 远离人群,泪流满面 |
| 163 | My shoulders are hunched and I've given up because I've tried everything | 我的肩膀是直觉的,我已经放弃了 因为我已经尝试了一切 |
| 164 | And he's often the way there's a point where it turns around and it was my mentor that came up to me at that time | 而他常常是 有个点,它转过身来, 它是我的导师 |
| 165 | And he gently put his hand on my shoulder and he asked me a question. | 他轻轻地把手放在我的肩膀上 问我一个问题 |
| 166 | He said Leon | 他说里昂 |
| 167 | Remind me. | 提醒我一下 说吧 |
| 168 | Why do you do this sport? | 你为什么要做这个运动? |
| 169 | Because I enjoy it | 因为我喜欢 |
| 170 | they said well, what I haven't seen you smile for the past eight months and | 他们说得好,我最近8个月没看到你笑了 |
| 171 | That was it | 就这样 |
| 172 | the reason I chose the sport in the first place over all of the sports I went into when I was young is because I | 我选择运动 而不是我年轻时参加的所有运动 是因为我 |
| 173 | Enjoyed it and because of the stress and the pressure that I put myself in I was stuck in that negative spiral | 享受它,因为压力和压力 我把自己困在了负螺旋 |
| 174 | I made one change when I went back to training the very next day. | 我做了一个改变 当我回到训练 第二天。 |
| 175 | I | 一、导 言 |
| 176 | Put a smile on my face and it was like that | 把笑容放在我脸上,就这样 |
| 177 | It was a forced smile to start with but that negative spiral very quickly started to go the other way | 一开始是被迫的微笑 但阴性螺旋很快开始向另一边发展 |
| 178 | I found the joy in the movement once again every single training session every single dive every single weight | 我再次发现运动的快乐 每一个训练课程 每个潜水每个重量 |
| 179 | I lifted I found that didn't make it easy | 我解开后发现这不容易 |
| 180 | But I found the joy in it and that negative spiral went the other way and I was back on track | 但我发现其中的欢乐 和负螺旋走向另一条路 我回到轨道上 |
| 181 | after my Olympic dreams | 在我的奥运梦想之后 |
| 182 | So my challenge to you, this isn't exercise for exercise sake. | 所以我对你的挑战,这不是锻炼 为了锻炼。 |
| 183 | This isn't forcing yourself to go to the gym | 这不是强迫自己去健身房 |
| 184 | This isn't movement for movement sake | 这不是运动的原因 |
| 185 | This is find your movement the movement that fills you with joy | 这才是你的动作 让你充满欢乐 |
| 186 | So I challenge you to be creative walk run swim dive play tennis kicker football | 所以,我挑战你 要创造性的步行 跑游潜水 玩网球踢球 |
| 187 | Even head off to one of those early morning sober raves. | 连一大早就醒过来的狂欢节都去 |
| 188 | That's the thing. | 就是这样 |
| 189 | You should try them | 你该试试看 |
| 190 | Whatever you need to do, but the magic ingredient here is enjoyment | 无论你需要做什么 但这里的魔法成分就是享受 |
| 191 | So what would happen if we moved more and and what is possible for movement as an intervention? | 那么,如果我们移动得更多会怎么样, 以及作为干预而移动的可能是什么? |
| 192 | Well a number of years ago I was asked to work with a young man as an executive coach | 几年前,我被要求和一个年轻人一起工作 作为执行教练 |
| 193 | I was to be his performance coach and on paper things were looking amazing because he was a high flyer | 我要当他的表演教练 纸上的东西看起来很神奇 因为他是高的传单 |
| 194 | Accelerating through a massive organization here in London. | 通过伦敦的大型组织加速前进 |
| 195 | He was already almost at the top of the very tree | 他已经几乎在树顶了 |
| 196 | But in reality things were very different when I sat down with him. | 但实际上我和他坐在一起时 情况很不一样 |
| 197 | I discovered the things were very dark | 我发现事情非常黑暗 |
| 198 | He was suffering with bipolar disorder | 他患有两极失调症 |
| 199 | He was under the care of a psychiatrist and over the past five or six years | 过去五六年里 他一直由心理医生照顾 |
| 200 | The symptom severity of his bipolar disorder had slowly been increasing and therefore the medication he was on | 他患双极障碍的症状 正在慢慢加重 因此他服用的药物 |
| 201 | Subsequently was being upped and upped and upped and he found himself to a point where it was tearing him | 之后被抬高 抬高 抬高 抬高 抬高 抬高 抬高 抬高 抬高 抬高 抬高 抬高 抬高 抬高 抬高 抬高 抬高 抬高 抬高 |
| 202 | His young family apart and he was right on the edge | 他的年轻家庭离散了 他正处在边缘 |
| 203 | We made one intervention. | 我们做了一次干预。 |
| 204 | I asked him what do you love to do movement wise? | 我问他你喜欢什么 做明智的运动? |
| 205 | He was he did tell me a story how he used to love to run when he was younger | 他确实告诉我一个故事 他小时候喜欢跑步 |
| 206 | So he built a series of behaviors and habits around running | 因此,他建立 一系列的行为和习惯围绕奔跑 |
| 207 | He started to go running frequently before long in a number of weeks | 他开始频繁跑步 很久前的几个星期 |
| 208 | He'd already joined a local running club and this journey went on in six months down the line | 他已经加入了一个本地的经营俱乐部 这条旅程在半年后就开始了 |
| 209 | He ran in his local half marathon with his wife his children extended friends and family | 他和妻子一起跑半场马拉松 他的孩子们是朋友和家人 |
| 210 | cheering him on the most momentous day and over that period | 在最重大的日子和期间为他欢呼 |
| 211 | The symptom severity of his bipolar disorder had been reduced so much | 他两极失调的症状 已经减轻了很多 |
| 212 | That he was taken off pretty much all of his medication | 他的药都脱光了 |
| 213 | The side effects that were plaguing him had faded away and from a mental health point of view | 困扰他的副作用已经消退 从精神健康的角度 |
| 214 | He was in the best place. | 他在最好的地点。 |
| 215 | He'd been for over a decade | 他已经十几年了 |
| 216 | because | 因为 |
| 217 | Running was his movement. | 跑是他的动作 |
| 218 | So there's a beautiful quote that I'm going to leave you with from Thomas Jefferson who said this | 所以有一个美丽的引言 我要留给你 托马斯·杰斐逊 |
| 219 | Exercise and application produce order to our affairs | 锻炼和运用给我们的事务带来秩序 |
| 220 | health of body | 身体健康 |
| 221 | Cheerfulness of mind and those make us precious | 快乐的心灵 和那些让我们珍贵 |
| 222 | to our friends | 我们的朋友 |
| 223 | so in this world of stress overwhelm and overthinking we need to get out of our heads and | 所以在这个压力过大的世界里 我们需要走出我们的头脑 |
| 224 | Back into our bodies. | 回到我们的身体。 |
| 225 | We need to physically move more because if we don't | 我们需要身体移动更多 因为如果我们不这样做 |
| 226 | The children of this world will continue to model our behaviors of stress and inactivity | 这个世界的孩子们将继续模仿 我们的压力和无所作为的行为 |
| 227 | And this mental health unwellness will continue to rise | 而这种精神不健康 将继续上升 |
| 228 | So here today, let's start a movement for movement. | 所以今天,让我们开始一个运动。 |
| 229 | I challenge you to | 我挑战你 |
| 230 | Reclaim your mental health by finding your movement the movement that fills you with joy and | 恢复你的心理健康 通过发现你的运动 让你充满欢乐和 |
| 231 | Do it as often as you can | 尽量多做 |
| 232 | Thank it. Thank it. Thank it. Thank it. Thank it. Thank it | 谢谢 谢谢 谢谢 谢谢 谢谢 谢谢 |
| 233 | to | 改为: |
该视频共有字幕 237 条。解锁更多字幕为会员功能，请移动到 价格
P2 · 如何管理你的心理健康【TED演讲】 p02 英文字幕(中文外挂) (P2)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | So my mum and dad still refer to me to this day as a bit of a pain in the backside and | 我爸妈还把我当做后背痛 |
| 0:07 | Probably for good reason. | 也许有很好的理由 |
| 0:08 | How many parents have we got in here? | 我们这里有多少父母? |
| 0:09 | Give me a quick wave. | 给我一个快速的波。 |
| 0:11 | Oh loads of you. | 哦,你们这些家伙。 |
| 0:12 | Okay | 还好 |
| 0:12 | Well, I was a hyperactive child. | 嗯,我是一个超活跃的孩子。 |
| 0:15 | I drove my parents up the wall with my endless amounts of energy | 我用无尽的精力把父母送上墙 |
| 0:19 | I wouldn't sleep. | 我不会睡觉。 |
| 0:20 | I needed constant attention and no matter what my parents seemed to do. | 我需要不断的注意 不管我父母怎么看 |
展开字幕全文（232 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | So my mum and dad still refer to me to this day as a bit of a pain in the backside and | 我爸妈还把我当做后背痛 |
| 2 | Probably for good reason. | 也许有很好的理由 |
| 3 | How many parents have we got in here? | 我们这里有多少父母? |
| 4 | Give me a quick wave. | 给我一个快速的波。 |
| 5 | Oh loads of you. | 哦,你们这些家伙。 |
| 6 | Okay | 还好 |
| 7 | Well, I was a hyperactive child. | 嗯,我是一个超活跃的孩子。 |
| 8 | I drove my parents up the wall with my endless amounts of energy | 我用无尽的精力把父母送上墙 |
| 9 | I wouldn't sleep. | 我不会睡觉。 |
| 10 | I needed constant attention and no matter what my parents seemed to do. | 我需要不断的注意 不管我父母怎么看 |
| 11 | I wouldn't rest | 我不会休息的 |
| 12 | Well, a few of you nodding. | 你们几个点头 |
| 13 | Sorry about that | 对不起 |
| 14 | My parents | 我爸妈 |
| 15 | Had no idea what to do with me | 不知道该怎么处理我 |
| 16 | So they took me to the family doctor to see if there's anything that he could do now | 所以他们带我去看医生 看看他现在有什么能做的 |
| 17 | I'm not sure what available labels there were back then but the family doctor labeled me as a problem child | 我不确定当时有什么标签 但家医把我贴成问题孩子 |
| 18 | And he said to my mum and dad if you can't cope with Leon | 他对我父母说,如果你不能应付里昂 |
| 19 | I can always take him off you and sedate him and then he proceeded to share with them some other drug related | 我可以把他从你身上带走 给他打镇定剂 然后他跟他们分享一些其他毒品 |
| 20 | interventions that they might want to consider and | 他们可能希望考虑和 |
| 21 | For whatever reason my mum and dad balked at this they decided that they would find another way | 不管为什么,我父母都这样 他们决定另谋出路 |
| 22 | So they gave me away to other people to look after | 所以他们把我交给别人照顾 |
| 23 | My dad's friends and family but that didn't work because everyone got very busy and they were left | 我爸爸的朋友和家人,但这行不通 因为大家都很忙,他们都离开了 |
| 24 | My mum and dad were left with their problem child at the end of their tether | 我爸妈把问题孩子留在绳子末端 |
| 25 | You know, there's a picture of my mum and dad on their wedding day. | 你知道,有一张照片 我爸妈在他们的婚礼上。 |
| 26 | They look young healthy vital | 他们看起来很健康 至关重要 |
| 27 | There's a picture of the three of us less than two years later and they look as though they've aged 25 years | 有一张我们三个不到两年后的照片 他们好像25岁了 |
| 28 | So my parents decided to fight fire with fire and they decided to attempt to tire me out | 所以我父母决定用火来扑灭火 他们决定试图让我厌倦 |
| 29 | And that's when my life of activity started way before I can even remember I was swimming from day dot | 那时我的活动开始 之前,我甚至可以记得 我游泳 从白天点 |
| 30 | I went to mother and baby gymnastics | 我去了母亲和婴儿体操 |
| 31 | before I was one year old that turned into tumble tots and I was taking part in any physical activity that was going and | 在我一岁那年 变成了一团乱糟糟的时候 我参加过任何运动 |
| 32 | every sport that I was able to do at the age that I was at and | 每一次运动,我可以做 在我的年龄,我当时和 |
| 33 | magical things started to happen I became easier to manage and | 神奇的事情开始发生 我变得更容易管理 |
| 34 | I'm glad my parents went down the physical activity route because my dreams of going to the Olympic Games started when I was six years old | 我很高兴我父母走在体育赛道上 因为我6岁时开始梦想参加奥运会 |
| 35 | I watched the Olympic Games on the TV in | 我在电视上看过奥运会 |
| 36 | 1984 and I told my dad then that I wanted to go to the Olympic Games. | 1984年,我告诉我爸,我想参加奥运会。 |
| 37 | I | 一、导 言 |
| 38 | Used to get the Guinness Book of World Records at Christmas and I would write down in my best handwriting my time | 曾经在圣诞节拿到《世界纪录吉尼斯书》 我会用我最好的笔迹写下我的时间 |
| 39 | Next to the world record holder to see how many minutes I needed to take off | 仅次于世界纪录持有人 看看我需要多少分钟起飞 |
| 40 | And I'm glad my parents went down this route because when I was nine or just before I was nine | 我很高兴我的父母走这条路 因为我9岁或9岁之前 |
| 41 | I started diving and that was one of the many sports that I tried | 我开始潜水 那是我尝试过的许多运动之一 |
| 42 | But actually within a short space of time, it was clear to me that diving was the sport for me | 但事实上在很短的时间内 我很清楚潜水是运动 |
| 43 | Ultimately, I followed my Olympic dreams in the sport diving competing at three Olympic Games and even winning an Olympic medal in | 最后,我跟随我的奥运梦想,在三届奥运会的跳水比赛中,甚至赢得一枚奥运奖牌 |
| 44 | 2004 and none of that would have been possible if my mum and dad hadn't chosen | 2004年 如果我爸妈没选的话 这一切都是不可能的 |
| 45 | physical movement as my medicine so it's widely known the | 身体运动作为我的药 所以它广为人知 |
| 46 | negative effects of inactivity on someone's physical health and the associated risk of disease | 不活动对他人身体健康和相关疾病风险的不利影响 |
| 47 | but what's really concerning me is the link between inactivity and | 但我真正关心的是 无所事事与无所事事之间的联系 |
| 48 | someone's mental health | 一个人的精神健康 |
| 49 | Now can I just check with you here today in London just by a show of hands | 现在,我可以只是检查 与你今天在伦敦 只是举手 |
| 50 | How many of you know someone close to you who has suffered or is suffering with in some way their mental health? | 你们中有多少人认识一个与你们关系密切的人,他们曾经或正在遭受某种程度的精神健康折磨? |
| 51 | Just give me a quick indicate. | 只要给我一个快速指示。 |
| 52 | Well | 这个嘛 |
| 53 | Pretty much every hand went up | 几乎每只手都抬起来 |
| 54 | This is a huge issue today, you know in a recent index of over 300 diseases | 这是一个巨大的问题 今天,你知道, 最近指数300多疾病 |
| 55 | Mental health problems were the largest cause of the overall disease burden | 心理健康问题是造成总体疾病负担的最大原因 |
| 56 | worldwide | 全世界 |
| 57 | Here in the UK a 2016 official survey showed that nearly | 2016年英国官方调查显示, |
| 58 | 20% of those 16 and over are suffering with symptoms of either depression and or anxiety | 这16岁及以上者中有20%患有抑郁症或焦虑症 |
| 59 | And there's a huge percentage of the population who don't necessarily have a diagnosable mental health problem | 并且有很大比例的人口 不一定有可诊断的精神健康问题 |
| 60 | But who are suffering with their mental health? | 但谁的精神健康有问题? |
| 61 | It seems that stress and overwhelm are so commonplace in today's society and although | 看来压力和压力在今天的社会中是司空见惯的 |
| 62 | Stress in itself is not a mental health issue. | 压力本身不是一个心理健康问题。 |
| 63 | It's often the starting point | 这经常是起点 |
| 64 | for many could you imagine | 对于很多人,你能想象 |
| 65 | What our world would be like if we had very few mental health issues | 如果我们的精神健康问题很少 我们的世界会是什么样子 |
| 66 | What would it be like if we could drastically reduce the number of people who are suffering? | 如果我们能大幅度减少受苦人数,那会是什么样子? |
| 67 | Well, I believe we can I think there's something that we can do even more of and it's simple | 嗯,我相信我们可以 我认为有些事情 我们可以做更多的 并且很简单 |
| 68 | I'd like to argue that we spend too much time | 我想说我们花太多时间了 |
| 69 | stuck in our heads and not enough time in our bodies | 被困在我们脑海中 没有足够的时间在体内 |
| 70 | Thinking isn't necessarily the solution to our problems | 思考不一定是解决问题的办法 |
| 71 | Thinking is often the cause | 思考经常是原因 |
| 72 | especially when we get stuck in a pattern of | 尤其是当我们陷入一种模式 |
| 73 | overthinking | 过度思考 |
| 74 | overthinking leads to | 过度思考导致 |
| 75 | Psychological stress and according to the World Health Organization | 根据世界卫生组织,心理压力 |
| 76 | Stress is a global health epidemic | 压力是全球卫生流行病 |
| 77 | So what can we do? | 我们能怎么办? |
| 78 | We can move more we can physically move | 我们可以移动更多 我们可以移动身体 |
| 79 | Because you know physically moving changes absolutely everything and when I say everything I mean our experience of the world | 因为你知道身体运动会改变一切 当我说出一切时... ...我是指我们的世界经历 |
| 80 | And what else is there? | 还有什么呢? |
| 81 | Fascinating things happen biochemically in the brain when we move | 令人着迷的东西 发生在大脑的生化 当我们移动 |
| 82 | The first thing that happens when we begin to move | 我们开始移动时发生的第一件事 |
| 83 | physically the human nervous system recognizes this as a moment of stress and in order is it thinks you're about to | 人类的神经系统 承认这是压力的瞬间 它认为你即将 |
| 84 | fight or flee from an enemy and in order to protect you your brain releases a | 为了保护你,你的大脑释放出... |
| 85 | chemical a protein called | 化学蛋白质 |
| 86 | brain derived | 脑源 |
| 87 | neurotropic factor | 神经热带因素 |
| 88 | Fancy name BDNF for short BDNF repairs the brain | BDNF 用于修复大脑的奇异名称 |
| 89 | Protects the brain and it also plays a key role in creating new neurons | 保护大脑,它在创造新的神经元方面也起着关键作用 |
| 90 | specifically in the hippocampus area of the brain | 特别是大脑的河马区 |
| 91 | Alongside this another chemical is released one that you may be more familiar with endorphins | 另外一种化学物质释放出来 你可能更熟悉内啡素 |
| 92 | Endorphins are often attributed to the high that we feel after moving physically | 内啡酸常被归结于 身体运动后我们感受到的高 |
| 93 | But their role is to dumb down any discomfort that we might encounter from fighting or fleeing from that enemy | 但是他们的作用是消沉 我们可能遇到的不适 战斗或逃离敌人 |
| 94 | So essentially it's the chemical mix of BDNF and endorphin which explain why things are often clearer | 基本上就是BDNF和内啡素的化学混合物 解释了为什么事情往往更清晰 |
| 95 | And we feel more at ease | 我们感到更轻松 |
| 96 | after moving | 移动后 |
| 97 | Physically, but how does this show up in the real world? | 身体上,但这个怎么出现在现实世界? |
| 98 | How do we experience this more moving physically in the short term immediately? | 我们如何在短期内体验到这种更实际的移动? |
| 99 | changes our state | 改变我们的状态 |
| 100 | Thanks | 谢谢 |
| 101 | Immediately changes our state it boosts our mood | 立即改变我们的状态 它会增强我们的心情 |
| 102 | And it releases the build-up of stress in our human nervous system and over the long term | 它释放出我们人类神经系统 以及长期内的压力 |
| 103 | consistent physical movement | 持续的身体运动 |
| 104 | Changes the structure of our brain it | 改变我们的大脑结构 |
| 105 | boosts self-esteem and | 增强自尊和 |
| 106 | Decreases the biological reaction to psychological stress | 减少对心理压力的生理反应 |
| 107 | Psychological stress is clearly the enemy to our mental health and its physical movement | 心理压力显然是我们精神健康和身体运动的敌人 |
| 108 | That is our best weapon to respond. | 这是我们最好的应对武器。 |
| 109 | This isn't new | 这不是新的 |
| 110 | Cicero who was around over 2,000 years ago arguably one of Rome's greatest orators said this | 西塞罗在两千多年前 可以说是罗马最伟大的 专家之一这么说的 |
| 111 | It is exercise alone that supports the spirits and keeps the mind in vigor | 只有锻炼才能支撑精神 保持心灵活力 |
| 112 | And he was right and it seems more applicable now than ever | 他说得对 现在似乎比以前更适用 |
| 113 | There's a whole body of research showing that movement is an effective | 有一整套研究显示 运动是有效的 |
| 114 | Intervention on more serious mental health issues in 2013. | 2013年对更严重心理健康问题的干预. |
| 115 | There was a study | 有一个研究 |
| 116 | Into depression that showed that meditative movement in this case. | 进入抑郁症 显示这种冥想运动 在这个案例中。 |
| 117 | It was yoga | 这是瑜伽 |
| 118 | Chi Gong and Tai Chi were effective in reducing symptoms of depression in all | 志刚和太极在减低抑郁症症状方面都很有效 |
| 119 | participants in that particular study a few years later a separate study showed that regular yoga practice as an | 几年后,一项单独的研究表明,正常的瑜伽练习是一种 |
| 120 | Intervention and it must be regular | 干预,必须定期 |
| 121 | Was effective in reducing the symptom severity of post-traumatic stress disorder PTSD | 有效减轻创伤后应激障碍的症状 |
| 122 | even in some cases so much so that PTSD diagnosis was no longer valid a | 即使在某些情况下如此,创伤后精神紧张症的诊断也不再有效。 |
| 123 | Different type of movement intervention was used to combat anxiety disorders. | 使用不同类型的行动干预来对抗焦虑症. |
| 124 | It was shown that aerobic exercise | 显示有氧运动 |
| 125 | Actually was a fantastic intervention into those who suffering those with anxiety when they experience a | 对那些焦虑症患者的治疗是很棒的 |
| 126 | Physiological change that they are fearful of for example an increased heart rate when it's through aerobic exercise | 生理变化,他们害怕 譬如心率上升,当它通过有氧运动 |
| 127 | It helped make the fight-flight response their stress system less reactive and therefore building a resilience and a tolerance to such | 这有助于减少对飞行反应的应激反应,从而建立抗御力和容忍力。 |
| 128 | symptoms | 症状 |
| 129 | resulting in infrequent less frequent and less intense anxiety episodes and | 导致不经常发生更不频繁、更不强烈的焦虑事件 |
| 130 | Finally Fritz and O'Connor in 2016 showed that 20-minute bouts of medium intensity exercise | 最终弗里茨和奥康纳在2016年显示,20分钟的中强度运动. |
| 131 | Successfully reduced symptoms of those with attention deficit hyperactivity disorder | 成功地减少注意力不足者多动症的症状 |
| 132 | ADHD and that's certainly reflective of how movement was used as an intervention when I was younger | ADHD 这当然反映了我年轻时 如何将运动用作干预 |
| 133 | So what would happen if we reclaimed our mental health by moving more? | 那么,如果我们通过移动更多的东西来恢复我们的精神健康,会怎么样? |
| 134 | Well, there's two actions that you can all take | 你们可以采取两个行动 |
| 135 | The first one is when you find yourself in a context where you're stressed | 第一个是当你发现自己 在一个环境 你紧张 |
| 136 | Whatever that is. | 随其所为. |
| 137 | Maybe you're hunched over the laptop | 也许你对笔记本电脑有预感 |
| 138 | Maybe it's a completely different context when you're stressed you're poisoning your body | 可能你压力很大的时候 下毒的时候 环境就完全不同了 |
| 139 | There's chemical changes taking place cortisol is going through the roof | 有化学改变 皮质醇正在穿过屋顶 |
| 140 | adrenaline is going through the roof and if you don't change that then you're poisoning your body the thing that you do is | 肾上腺素正在从屋顶上穿过去 如果你不改变,那么你正在毒死你的身体 |
| 141 | Get up and go for a walk if that is available to you | 起来走走,如果你有空的话 |
| 142 | If you're physically not capable of that even just changing your posture and the rhythm of your breath | 如果你的身体不能做到这一点 即使只是改变你的姿势 你的呼吸节奏 |
| 143 | Is enough to change the chemicals in the brain and move you from stress more towards wellness | 足以改变大脑中的化学物质 让你从压力转向健康 |
| 144 | The most important thing here is we disrupt this constant pattern | 最重要的是我们打破这种常态 |
| 145 | We disrupt the buildup of stress and do this as often as you can and | 我们打破压力的积聚 并尽可能频繁地这样做 |
| 146 | The second long-term solution is a challenge | 第二个长期解决办法是一个挑战 |
| 147 | I challenge you to find your movement your physical movement sport activity. | 我向你挑战 寻找你的运动 你的身体运动活动。 |
| 148 | It doesn't matter what it is | 这不重要 |
| 149 | But there's something very important at play here and I learned this the hard way | 但这里有件很重要的事 我学到了这个 |
| 150 | So clearly diving was my movement and you'd think that someone like me used to train for seven hours a day six days a week | 所以很明显潜水是我的动作 你会认为像我这样的人 每周六天每天训练七小时 |
| 151 | Would be one of the most mentally well people around because of all of that movement, but that wasn't the case in my experience | 这将是一个精神上最好的人 周围的所有运动, 但这不是我的经验 |
| 152 | The Olympic Games in Sydney in 2000 ended up fourth and I knew that you couldn't get any closer to my dreams | 2000年悉尼奥运会最后以第四名结束 我知道你无法接近我的梦想 |
| 153 | That next year things started to go south | 明年开始南下 |
| 154 | I had a reconstructive shoulder surgery on my right shoulder | 我右肩上做了手术 |
| 155 | I had seven months of painstaking rehabilitation and I made it back to fitness only to have to go under the knife once again | 我做了七个月的艰苦改造 我又回到健身状态 只能再次下刀 |
| 156 | For a second shoulder reconstruction on this same shoulder and then I fell into a ditch | 在同一个肩上重建第二道肩膀 然后我掉进沟里 |
| 157 | For the next eight months life wasn't fair. | 在接下来的8个月里,生活并不公平. |
| 158 | I fell into a depression | 我陷入了忧郁之中 |
| 159 | I was training and training and training obsessing on all of the detail knowing exactly what I needed to do and I was stuck | 我在训练 训练 训练 迷恋所有的细节 完全知道我需要做什么 我被卡住了 |
| 160 | Because something was missing I hit rock bottom. | 因为有东西不见了 我撞到最下面了 |
| 161 | I'm stood on the poolside | 我站在池边 |
| 162 | Away from the crowds with tears rolling down my face | 远离人群,泪流满面 |
| 163 | My shoulders are hunched and I've given up because I've tried everything | 我的肩膀是直觉的,我已经放弃了 因为我已经尝试了一切 |
| 164 | And he's often the way there's a point where it turns around and it was my mentor that came up to me at that time | 而他常常是 有个点,它转过身来, 它是我的导师 |
| 165 | And he gently put his hand on my shoulder and he asked me a question. | 他轻轻地把手放在我的肩膀上 问我一个问题 |
| 166 | He said Leon | 他说里昂 |
| 167 | Remind me. | 提醒我一下 说吧 |
| 168 | Why do you do this sport? | 你为什么要做这个运动? |
| 169 | Because I enjoy it | 因为我喜欢 |
| 170 | they said well, what I haven't seen you smile for the past eight months and | 他们说得好,我最近8个月没看到你笑了 |
| 171 | That was it | 就这样 |
| 172 | the reason I chose the sport in the first place over all of the sports I went into when I was young is because I | 我选择运动 而不是我年轻时参加的所有运动 是因为我 |
| 173 | Enjoyed it and because of the stress and the pressure that I put myself in I was stuck in that negative spiral | 享受它,因为压力和压力 我把自己困在了负螺旋 |
| 174 | I made one change when I went back to training the very next day. | 我做了一个改变 当我回到训练 第二天。 |
| 175 | I | 一、导 言 |
| 176 | Put a smile on my face and it was like that | 把笑容放在我脸上,就这样 |
| 177 | It was a forced smile to start with but that negative spiral very quickly started to go the other way | 一开始是被迫的微笑 但阴性螺旋很快开始向另一边发展 |
| 178 | I found the joy in the movement once again every single training session every single dive every single weight | 我再次发现运动的快乐 每一个训练课程 每个潜水每个重量 |
| 179 | I lifted I found that didn't make it easy | 我解开后发现这不容易 |
| 180 | But I found the joy in it and that negative spiral went the other way and I was back on track | 但我发现其中的欢乐 和负螺旋走向另一条路 我回到轨道上 |
| 181 | after my Olympic dreams | 在我的奥运梦想之后 |
| 182 | So my challenge to you, this isn't exercise for exercise sake. | 所以我对你的挑战,这不是锻炼 为了锻炼。 |
| 183 | This isn't forcing yourself to go to the gym | 这不是强迫自己去健身房 |
| 184 | This isn't movement for movement sake | 这不是运动的原因 |
| 185 | This is find your movement the movement that fills you with joy | 这才是你的动作 让你充满欢乐 |
| 186 | So I challenge you to be creative walk run swim dive play tennis kicker football | 所以,我挑战你 要创造性的步行 跑游潜水 玩网球踢球 |
| 187 | Even head off to one of those early morning sober raves. | 连一大早就醒过来的狂欢节都去 |
| 188 | That's the thing. | 就是这样 |
| 189 | You should try them | 你该试试看 |
| 190 | Whatever you need to do, but the magic ingredient here is enjoyment | 无论你需要做什么 但这里的魔法成分就是享受 |
| 191 | So what would happen if we moved more and and what is possible for movement as an intervention? | 那么,如果我们移动得更多会怎么样, 以及作为干预而移动的可能是什么? |
| 192 | Well a number of years ago I was asked to work with a young man as an executive coach | 几年前,我被要求和一个年轻人一起工作 作为执行教练 |
| 193 | I was to be his performance coach and on paper things were looking amazing because he was a high flyer | 我要当他的表演教练 纸上的东西看起来很神奇 因为他是高的传单 |
| 194 | Accelerating through a massive organization here in London. | 通过伦敦的大型组织加速前进 |
| 195 | He was already almost at the top of the very tree | 他已经几乎在树顶了 |
| 196 | But in reality things were very different when I sat down with him. | 但实际上我和他坐在一起时 情况很不一样 |
| 197 | I discovered the things were very dark | 我发现事情非常黑暗 |
| 198 | He was suffering with bipolar disorder | 他患有两极失调症 |
| 199 | He was under the care of a psychiatrist and over the past five or six years | 过去五六年里 他一直由心理医生照顾 |
| 200 | The symptom severity of his bipolar disorder had slowly been increasing and therefore the medication he was on | 他患双极障碍的症状 正在慢慢加重 因此他服用的药物 |
| 201 | Subsequently was being upped and upped and upped and he found himself to a point where it was tearing him | 之后被抬高 抬高 抬高 抬高 抬高 抬高 抬高 抬高 抬高 抬高 抬高 抬高 抬高 抬高 抬高 抬高 抬高 抬高 抬高 |
| 202 | His young family apart and he was right on the edge | 他的年轻家庭离散了 他正处在边缘 |
| 203 | We made one intervention. | 我们做了一次干预。 |
| 204 | I asked him what do you love to do movement wise? | 我问他你喜欢什么 做明智的运动? |
| 205 | He was he did tell me a story how he used to love to run when he was younger | 他确实告诉我一个故事 他小时候喜欢跑步 |
| 206 | So he built a series of behaviors and habits around running | 因此,他建立 一系列的行为和习惯围绕奔跑 |
| 207 | He started to go running frequently before long in a number of weeks | 他开始频繁跑步 很久前的几个星期 |
| 208 | He'd already joined a local running club and this journey went on in six months down the line | 他已经加入了一个本地的经营俱乐部 这条旅程在半年后就开始了 |
| 209 | He ran in his local half marathon with his wife his children extended friends and family | 他和妻子一起跑半场马拉松 他的孩子们是朋友和家人 |
| 210 | cheering him on the most momentous day and over that period | 在最重大的日子和期间为他欢呼 |
| 211 | The symptom severity of his bipolar disorder had been reduced so much | 他两极失调的症状 已经减轻了很多 |
| 212 | That he was taken off pretty much all of his medication | 他的药都脱光了 |
| 213 | The side effects that were plaguing him had faded away and from a mental health point of view | 困扰他的副作用已经消退 从精神健康的角度 |
| 214 | He was in the best place. | 他在最好的地点。 |
| 215 | He'd been for over a decade | 他已经十几年了 |
| 216 | because | 因为 |
| 217 | Running was his movement. | 跑是他的动作 |
| 218 | So there's a beautiful quote that I'm going to leave you with from Thomas Jefferson who said this | 所以有一个美丽的引言 我要留给你 托马斯·杰斐逊 |
| 219 | Exercise and application produce order to our affairs | 锻炼和运用给我们的事务带来秩序 |
| 220 | health of body | 身体健康 |
| 221 | Cheerfulness of mind and those make us precious | 快乐的心灵 和那些让我们珍贵 |
| 222 | to our friends | 我们的朋友 |
| 223 | so in this world of stress overwhelm and overthinking we need to get out of our heads and | 所以在这个压力过大的世界里 我们需要走出我们的头脑 |
| 224 | Back into our bodies. | 回到我们的身体。 |
| 225 | We need to physically move more because if we don't | 我们需要身体移动更多 因为如果我们不这样做 |
| 226 | The children of this world will continue to model our behaviors of stress and inactivity | 这个世界的孩子们将继续模仿 我们的压力和无所作为的行为 |
| 227 | And this mental health unwellness will continue to rise | 而这种精神不健康 将继续上升 |
| 228 | So here today, let's start a movement for movement. | 所以今天,让我们开始一个运动。 |
| 229 | I challenge you to | 我挑战你 |
| 230 | Reclaim your mental health by finding your movement the movement that fills you with joy and | 恢复你的心理健康 通过发现你的运动 让你充满欢乐和 |
| 231 | Do it as often as you can | 尽量多做 |
| 232 | Thank it. Thank it. Thank it. Thank it. Thank it. Thank it | 谢谢 谢谢 谢谢 谢谢 谢谢 谢谢 |
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