总感到焦虑？说明你是个正常人【TED演讲】
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:06 | Hello, my name is Tim Box, and I feel anxious. | 你好,我的名字是蒂姆・博克斯,我感到焦虑。 |
| 0:12 | I feel anxious about whether or not I'm going to remember what I came here to say. | 我对是否记得我来这里要说的话感到焦虑。 |
| 0:16 | I feel anxious about whether or not you guys are going to agree with what I came here to say. | 我担心你们是否同意我来这里要说的话 |
| 0:20 | And if I'm completely honest, up until about 30 seconds ago, | 如果我是完全诚实的, 直到30秒前, |
| 0:23 | I felt a little bit anxious about the possibility of tripping up this rug on the way out. | 我有点担心出门时 会不会绊倒这地毯 |
| 0:27 | But I think feeling anxious about these things, while seemingly unhelpful, is perhaps understandable. | 但我认为,对这些事情感到焦虑,虽然看起来毫无帮助,但也许可以理解。 |
| 0:34 | After all, it's important to me that I say exactly what I came here to say, | 毕竟,这对我来说很重要,我 说到底,我来到这里说, |
| 0:38 | that my message gets heard, and that I achieve this without falling flat on my face. | 我的信息被听到, 并且我做到这一点 不跌平在我的脸上。 |
| 0:46 | Yeah, right now, anxiety makes sense. | 是的,现在,焦虑是有道理的。 |
| 0:50 | But there was a time in my life when anxiety really didn't make sense. | 但是有段时间,我的生活中, 焦虑真的没有道理。 |
展开字幕全文（238 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | Hello, my name is Tim Box, and I feel anxious. | 你好,我的名字是蒂姆・博克斯,我感到焦虑。 |
| 2 | I feel anxious about whether or not I'm going to remember what I came here to say. | 我对是否记得我来这里要说的话感到焦虑。 |
| 3 | I feel anxious about whether or not you guys are going to agree with what I came here to say. | 我担心你们是否同意我来这里要说的话 |
| 4 | And if I'm completely honest, up until about 30 seconds ago, | 如果我是完全诚实的, 直到30秒前, |
| 5 | I felt a little bit anxious about the possibility of tripping up this rug on the way out. | 我有点担心出门时 会不会绊倒这地毯 |
| 6 | But I think feeling anxious about these things, while seemingly unhelpful, is perhaps understandable. | 但我认为,对这些事情感到焦虑,虽然看起来毫无帮助,但也许可以理解。 |
| 7 | After all, it's important to me that I say exactly what I came here to say, | 毕竟,这对我来说很重要,我 说到底,我来到这里说, |
| 8 | that my message gets heard, and that I achieve this without falling flat on my face. | 我的信息被听到, 并且我做到这一点 不跌平在我的脸上。 |
| 9 | Yeah, right now, anxiety makes sense. | 是的,现在,焦虑是有道理的。 |
| 10 | But there was a time in my life when anxiety really didn't make sense. | 但是有段时间,我的生活中, 焦虑真的没有道理。 |
| 11 | I used to feel the kind of anxiety that meant I would struggle to even walk into a room with this many people in it, | 我曾经感到那种焦虑 意味着我甚至会挣扎着 和这么多人走进一个房间, |
| 12 | let alone stand at the front and give a talk. | 更别提站在前面说话了 |
| 13 | Now, obviously, something has changed since then, otherwise I wouldn't be standing here now. | 现在,很明显,从那时起,事情已经改变, 否则我就不会站在这里了。 |
| 14 | And I think the main thing that's changed is that whilst I still experience anxiety, I no longer suffer with it. | 我认为改变的主要事情是, 虽然我仍然感到焦虑, 但我不再忍受这种焦虑。 |
| 15 | But I didn't achieve this shift by trying to get rid of it. | 但我没有通过试图摆脱它来达到这一转变. |
| 16 | Now, don't get me wrong, back in the day, that's exactly what I was trying to do. | 现在,不要误会, 回到过去,这正是我想做的。 |
| 17 | I would do all I could to avoid any anxiety-inducing situation. | 我会尽力避免任何引起焦虑的情况。 |
| 18 | I would arrange my daily movements, specifically avoiding social situations. | 我会安排我的日常行动, 特别避免社会状况。 |
| 19 | If I felt anxiety starting to flare up, I'd run away. | 如果我感到焦虑 开始爆发,我会逃跑。 |
| 20 | I'd do all I could to retreat to safety and then employ various distraction techniques | 我会尽我所能 撤退到安全,然后使用各种分心技巧 |
| 21 | to take my mind away from the horribly uncomfortable feeling that something bad was about to happen. | 使我的心灵远离 可怕的不舒服的感觉 事情即将发生。 |
| 22 | But it turns out, that was my big mistake. | 但事实证明,这是我大错特错。 |
| 23 | You see, you don't get rid of anxiety by trying to get rid of it. | 你看,你不会摆脱焦虑 通过试图摆脱它。 |
| 24 | The truth is, you don't get rid of anxiety at all. | 事实是,你根本没有摆脱焦虑。 |
| 25 | Now, by some twist of fate, or perhaps as a direct result of what I went through back then, | 现在,通过某种命运的曲折, 或可能是直接因我过去的经历, |
| 26 | I now work with anxiety sufferers to help them understand and ultimately overcome those feelings. | 我现在与焦虑者合作,帮助他们理解并最终克服这些感情。 |
| 27 | I've spent a large part of the last ten years talking to anxiety sufferers about their anxiety. | 在过去十年里,我花了很长的时间 和焦虑的患者谈论他们的焦虑。 |
| 28 | And whilst all those I spoke to had their own individual story, their own personal journey with anxiety, | 虽然所有我说话的人 都有他们个人的故事, 他们自己的个人旅程 焦虑, |
| 29 | every single one of them, at some point, expressed exactly the same desire that I used to have, | 他们中的每一个,在某个时候, 都表达了和我以前一样的愿望, |
| 30 | the desire to get rid of anxiety completely. | 渴望完全消除焦虑 |
| 31 | Can you imagine if we all achieved that? | 你能想象如果我们都做到了吗? |
| 32 | A world without anxiety. | 一个没有焦虑的世界。 |
| 33 | What would that even look like? | 那会是什么样子? |
| 34 | Well, for example, this room would probably look empty. | 举例来说,这间屋子可能看起来是空的 |
| 35 | Anxiety is the feeling that tells us when something is worth demanding our attention. | 焦虑的感觉告诉我们 什么时候值得我们注意 |
| 36 | So in some small way, it was anxiety that reminded you you had somewhere to be today. | 所以,从某种小方面来说,正是焦虑提醒了你,你今天有地方可去。 |
| 37 | Without it, none of us would have turned up, and those that accidentally did would be watching an empty stage. | 没有它,我们谁也不会出现,那些不小心出现的人会看着一个空洞的舞台. |
| 38 | None of us would have businesses, careers, because we wouldn't have regarded study and gaining qualifications as worth bothering with. | 因为我们不认为学习和获得资格值得费心 |
| 39 | And none of us would have boyfriends, girlfriends, husbands or wives either here or at home, | 我们谁也不会有男朋友 女朋友 丈夫或妻子 无论是在这里还是在家里 |
| 40 | because we just wouldn't have seen the value of washing and dressing up to make a good impression | 因为我们不会看到 洗衣服来给人留下好印象 |
| 41 | on that all-important first date that we probably forgot to turn up to. | 我们可能忘记了第一次约会 |
| 42 | So it seems anxiety is important. | 看来焦虑很重要 |
| 43 | But of course, there are those that don't feel anxiety. | 但是,当然,有的并不感到焦虑. |
| 44 | There are two very distinct groups. | 有两个非常不同的群体。 |
| 45 | The first group, dead people. | 第一组,死人。 |
| 46 | Dead people don't feel anxious. | 死人不觉焦虑. |
| 47 | And I think that's okay. | 我觉得这没关系。 |
| 48 | They're dead. | 他们死了。 |
| 49 | They've got enough to not worry about. | 他们已经有足够的 不用担心。 |
| 50 | The second group would be those we might refer to as psychopaths. | 第二组是那些我们可能称之为精神病的人。 |
| 51 | Those people that, for whatever reason, lack the ability to have any concern for the consequences of theirs or anyone else's actions. | 这些人,无论出于什么原因,都没有能力关心他们的行为或其他任何人的行为的后果。 |
| 52 | Now, I don't know how you were brought up, but when I was a kid I was given the distinct impression | 我不知道你是怎样长大的,但当我还是个孩子的时候, 我得到了一个独特的印象 |
| 53 | that being part of either of these two groups would be undesirable. | 作为这两个集团之一的一部分是不可取的。 |
| 54 | So if being free of anxiety would be such a bad idea, why do we regard feeling anxious so negatively? | 所以,如果没有焦虑会是一个坏主意,我们为什么认为焦虑感如此消极? |
| 55 | Now, I think the very obvious answer to that question is that it feels horrible. | 现在,我认为这个问题非常明显的答案是,它感到可怕。 |
| 56 | When we suffer high levels of anxiety over a long period of time, it can very quickly start to dominate our life, | 当我们在很长一段时间里承受着高度的焦虑, 它可以很快地开始支配我们的生活, |
| 57 | even go on to define our existence. | 甚至继续定义我们的存在。 |
| 58 | Of course, we're going to try and get rid of it. | 当然,我们要试着摆脱它。 |
| 59 | But what if we can't? | 但如果我们不能呢? |
| 60 | What if all of our attempts to control our anxiety response ultimately fail? | 如果我们控制焦虑反应的尝试最终失败了呢? |
| 61 | Then where do we go? | 那我们去哪儿? |
| 62 | I think most people go along to their local doctor. | 我想大多数人都去看当地的医生 |
| 63 | And I should state at this point, I'm a big fan of doctors. | 此时此刻,我应该说,我是医生的忠实粉丝。 |
| 64 | They've saved my life on more than one occasion. | 他们救过我不止一次 |
| 65 | And I feel a tremendous amount of sympathy for them when it comes to treating anxiety issues, | 在治疗焦虑问题时,我对他们表示极大的同情, |
| 66 | because it's really not what they signed up for, and it's certainly not what they're trained for. | 因为这不是他们报名的目的 也不是他们训练的目的 |
| 67 | When it comes to anxiety, doctors are restricted in three important ways. | 关于焦虑症,医生在三个重要方面受到限制. |
| 68 | Firstly, time. | 首先,时间。 |
| 69 | You get somewhere between 8 and 11 minutes for an appointment with your local GP, | 你和本地的GP约了8到11分钟 |
| 70 | which is nowhere near enough time to effectively diagnose and treat an anxiety issue. | 时间远不足以有效诊断和治疗焦虑问题。 |
| 71 | Secondly, knowledge. | 第二是知识. |
| 72 | Doctors are taught that anxiety is a mental health condition, | 医生们被告知 焦虑是精神疾病 |
| 73 | and yet they're not mental health specialists. | 但他们不是精神卫生专家 |
| 74 | If a doctor wishes to become one of those, | 如果医生想成为其中之一 |
| 75 | they have to train for a further five or six more years to become a psychiatrist. | 他们还要再训练5到6年才能成为心理医生 |
| 76 | And thirdly, resources. | 第三,资源。 |
| 77 | Doctors are given precious little support when it comes to actually treating anxiety. | 在实际治疗焦虑症时,医生得到的宝贵支持很少. |
| 78 | They can put you on a 12 to 16-week waiting list for some form of counselling, | 他们可以让你在12到16周的等待名单上 等待某种形式的咨询 |
| 79 | but by the time we got to the doctor, we're probably in such desperate need of assistance | 但是,到了医生的时候, 我们可能非常需要帮助 |
| 80 | that being told we now have to wait three or four months to talk to somebody is not helpful. | 被告知我们现在要等三四个月 才能和别人谈谈 毫无帮助 |
| 81 | That leaves the only other option, medication. | 这是唯一的选择,药物。 |
| 82 | I'm not a fan of medicating anxiety. | 我对医疗焦虑不感兴趣 |
| 83 | Now, whilst I'm well aware that taking drugs can change the way we feel, | 现在,虽然我很清楚 吸毒可以改变我们的感觉, |
| 84 | back in the 90s, I witnessed many of my friends on a Saturday night discovering that very simple truth. | 在90年代,我目睹了我的许多朋友 在星期六晚上 发现了这个非常简单的事实。 |
| 85 | But with medication comes all sorts of unpredictable and unpleasant side effects. | 但用药会产生各种不可预测和不愉快的副作用. |
| 86 | And in the unlikely event we do find the drug that agrees with you, | 在不太可能的情况下 我们确实找到了同意你的药 |
| 87 | that calms your anxiety response without any side effects, | 让你的焦虑反应平静下来 没有任何副作用 |
| 88 | then of course it's all too easy to now regard ourselves as dependent on that drug. | 那当然了 现在认为我们依赖那药太容易了 |
| 89 | And then the possibility of developing a dependency on our anti-anxiety medication | 然后有可能 发展依赖我们的抗焦虑药物 |
| 90 | just becomes something else to feel anxious about. | 只是变成别的东西 感到焦虑。 |
| 91 | The truth is, a medical solution to a non-medical problem will not solve that problem. | 事实是,非医学问题的医学解决办法不会解决这个问题。 |
| 92 | It will at best just patch over it for a short while. | 它最多只能修补一下 |
| 93 | Now, the irony here is that most of the people I've spoken to, they already know all of this. | 讽刺的是,我和大部分人谈过, 他们已经知道了这一切。 |
| 94 | They know the doctor is not a great option for our anxiety, | 他们知道医生对我们的焦虑不是大选择 |
| 95 | which then begs the very obvious question, so why do we go there? | 那么我们为什么要去那里呢? |
| 96 | I believe we go there because these days we are told anxiety is an illness. | 我相信我们去那里 因为现在我们被告知 焦虑是一种疾病。 |
| 97 | And this is perhaps the one certain result of going to the doctor for your anxiety. | 这也许是你为焦虑而去医生那里的结果 |
| 98 | You will come away from there labeled with an anxiety issue, | 你会带着焦虑症离开那里 |
| 99 | maybe even diagnosed with an anxiety disorder. | 也许甚至诊断出焦虑症 |
| 100 | And now you have a brand new thing to feel anxious about. | 现在,你有一个全新的东西 感到焦虑。 |
| 101 | During the thousands of conversations I've had with anxiety sufferers, there was a common thread. | 在与焦虑患者的上千次交谈中,有一个共同的线索. |
| 102 | When asked what they felt most anxious about, the answer was generally how anxious they felt | 当被问到他们最担心什么时 答案一般是他们有多担心 |
| 103 | and if it would ever stop. | 如果它永远停止。 |
| 104 | This concern is almost entirely created and fueled by the idea that anxiety is an illness. | 这种担忧几乎完全由焦虑是一种疾病的想法产生和激化. |
| 105 | Anxiety is not an illness. | 焦虑不是疾病 |
| 106 | Anxiety is an emotion. | 焦虑是一种情感。 |
| 107 | Every emotion is important. | 每一种情绪都很重要 |
| 108 | Every emotion has a purpose. | 每个情感都有目的 |
| 109 | Every emotion is a natural and vital part of our human experience. | 每一种情感都是我们人类经历中自然而关键的一部分. |
| 110 | In that respect, anxiety is no more sinister than any other feeling we might have. | 在这方面,焦虑并不比我们可能有的任何其他感觉更加邪恶。 |
| 111 | If we didn't feel anxiety, we'd be one emotion short of the full set. | 如果我们不感到焦虑, 我们将会是一个情感 短于全集。 |
| 112 | That really would be a disorder. | 那真的会是一个障碍。 |
| 113 | I want to share with you now an analogy that might go some way towards helping us understand our emotional responses. | 我现在想与大家分享一个类比,它可能有助于我们理解我们的情绪反应。 |
| 114 | I want you to think of your mind like a ship. | 我要你像船一样思考你的想法 |
| 115 | Every ship has a captain and a crew. | 每艘船都有船长和船员. |
| 116 | In this analogy, the captain is your logical, rational, conscious part of your thinking. | 在这个类比中,船长是你的逻辑,理性,意识的一部分你的思想. |
| 117 | It's the part that knows where you want to go, why you want to go there, | 这是部分,你知道 你想去哪里,为什么你想去那里, |
| 118 | and it has a fair idea of how you think you're going to get there. | 它有一个公平的想法,你认为 你如何到达那里。 |
| 119 | Unfortunately, the part of our mind that has its hands on all the things that steer and sail our ship, | 不幸的是,我们脑海中 掌握着一切 驾驶和航行我们船只的东西 |
| 120 | that's the crew. | 这是船员。 |
| 121 | That's your subconscious. | 这是你的潜意识。 |
| 122 | Your subconscious is in charge of all of your automatic responses. | 你的潜意识负责你的自动反应 |
| 123 | So your patterns of thought and behavior, your belief systems, and perhaps most importantly, your emotions. | 所以,你的思维和行为模式,你的信仰体系, 也许最重要的是,你的情绪。 |
| 124 | Your crew sail your ship by triggering the appropriate emotional responses. | 你的船员通过引发适当的情绪反应来启航 |
| 125 | So for example, if we regard something as dangerous, | 举例来说,如果我们认为有危险的事 |
| 126 | our crew might trigger the feeling of fear, will become uncomfortable, | 我们的船员可能会引发恐惧的感觉, 会变得不舒服, |
| 127 | and this feeling will encourage us to move away from the danger to return to comfort. | 这种感觉会鼓励我们 远离危险,回到舒适。 |
| 128 | If we believe we've been wronged, a member of our crew might trigger anger, | 如果我们相信我们被冤枉了 我们的船员可能会引发愤怒 |
| 129 | will energize, and our focus will be drawn towards taking whatever action is necessary to right the wrong. | 我们的注意力将集中在采取纠正错误所需的一切行动上。 |
| 130 | So what about anxiety? | 那焦虑呢? |
| 131 | Why do our crew trigger that particular emotion? | 为什么我们的船员会引发这种特别的情绪? |
| 132 | Now, no doubt every single one of us will have our own idea about what anxiety means to us, | 现在,毫无疑问,我们每个人都会 有自己的想法 关于什么焦虑意味着我们, |
| 133 | but put simply, anxiety is the emotion that tells us when something is too important to simply lose focus of. | 简言之,焦虑是那种 告诉我们什么是太重要的事情 而不直接失去焦点的情感 |
| 134 | It's the voice of concern about an upcoming event or situation that refuses to be ignored. | 这是对即将到来的事件或情况的关注之声,拒绝被忽略. |
| 135 | It's the crew saying to the captain, you need to pay attention to this. | 是船员对船长说,你需要注意这一点。 |
| 136 | Now, here's the important part. | 现在,这里的重要部分。 |
| 137 | Your crew are operating on one very simple principle. | 你们的机组人员在一个很简单的原则下工作 |
| 138 | They're trying to find the best strategy for the most happiness. | 他们试图找到最幸福的最佳策略. |
| 139 | Yes, safety is important. | 对,安全很重要 |
| 140 | After all, safety is a huge component part of happiness. | 毕竟,安全是幸福的一个巨大组成部分. |
| 141 | We can't feel happy if we don't feel safe, | 如果我们不感到安全 我们就不能感到快乐 |
| 142 | but ultimately, at all times, your crew are trying to steer you in the direction of happiness. | 但归根结底 你的船员们一直想引导你走向幸福 |
| 143 | As the American author John Shedd once wrote, | 正如美国作家约翰·谢德曾写道, |
| 144 | a ship in harbor is safe, but that is not what ships are built for. | 港口的船是安全的 但这不是建造船只的目的 |
| 145 | So even when your crew are making you feel awful, | 所以即使你的船员让你感觉很糟 |
| 146 | telling you things about yourself you really don't want to hear, | 告诉你一些关于你自己的事情 你真的不想听, |
| 147 | those seemingly self-destructive thoughts, | 那些似乎自毁的思想, |
| 148 | I'm not good enough, I'll never succeed, I'm unlovable, | 我不够好,我永远不会成功, 我是不可爱的, |
| 149 | even these harsh words are simply designed to steer you away from any situation that might lead to an unhappy experience. | 即使是这些严酷的言语,也只是为了引导你远离任何可能导致不愉快经历的情况. |
| 150 | They're not trying to sink the ship, they're just trying to sail it away from the stormy seas | 他们不是想让船沉下去,而是想从风暴海中航行 |
| 151 | that we fear we might not be able to cope with. | 我们担心我们可能无法应付 |
| 152 | But every decision your crew makes is based upon the things you've learned throughout your life. | 但你的船员们所做的每一个决定 都基于你一生学到的东西 |
| 153 | And because many of these things were learned when you were very young, | 因为很多这些东西都是你年轻时学到的 |
| 154 | some of them no longer apply. | 其中一些规定已不再适用。 |
| 155 | Some of them were just wrong in the first place. | 其中一些人一开始就错了。 |
| 156 | What this means is that as far as anxiety is concerned, | 这意味着,在焦虑方面, |
| 157 | your crew will very often make mistakes. | 你的船员经常犯错误 |
| 158 | But just because they get things wrong doesn't make them the enemy. | 但仅仅因为他们搞错了 并不能让他们成为敌人 |
| 159 | And yet this is a sentiment I hear all the time. | 但我一直听到这种情绪 |
| 160 | Anxiety is the enemy. | 焦虑是敌人。 |
| 161 | People want to throw those crew members overboard. | 人们想把船员扔下船 |
| 162 | And I can understand that. | 我能理解这一点。 |
| 163 | After all, if we regard a part of our mind as now actively trying to destroy us, | 毕竟,如果我们把一部分心思 视为现在积极试图摧毁我们, |
| 164 | then of course it would be easy to view it as the enemy. | 当然,把它看成敌人很容易 |
| 165 | If we then believe our mind has actually turned against us, | 如果我们相信 我们的心灵实际上已经转向了我们, |
| 166 | it would be easy to conclude our mind is broken. | 这很容易得出结论 我们的心碎。 |
| 167 | It would be easy to believe that person that told us the way you feel means you are ill. | 相信那个告诉我们你感觉自己病了的人是容易的。 |
| 168 | I started this talk by telling you I used to suffer debilitating levels of social anxiety. | 我开始这个演讲时,告诉你 我曾经遭受 削弱程度的社会焦虑。 |
| 169 | So how did I get control of that? | 我怎么控制得了这个? |
| 170 | What did I actually do to reduce it? | 我做了什么来减少它? |
| 171 | There are three main things I did that I think helped me change. | 我做了三件事,我认为 帮助我改变。 |
| 172 | First thing I did, I refused to believe I was ill. | 首先 我拒绝相信我病了 |
| 173 | Of all the things I felt anxious about, I decided not to feel anxious about feeling anxious. | 在所有我感到焦虑的事情中,我决定不感到焦虑. |
| 174 | I recognized that every time I felt anxiety, it wasn't random. | 我意识到,每当我感到焦虑, 它不是随机的。 |
| 175 | It was always triggered by a situation or a thought process. | 它总是由一个局势或一个思考过程触发的. |
| 176 | Once I understood this, I could do the second thing. | 一旦我明白这一点,我可以做第二件事。 |
| 177 | That's to listen to my crew. | 那是为了听听我的船员 |
| 178 | I spent too long pushing them away, trying to ignore what they were telling me. | 我花了太多时间把他们赶走 试图无视他们告诉我的 |
| 179 | When you ignore someone with an important message, they might just start to speak louder to get heard. | 当你忽略一个有重要信息的人, 他们可能只是开始大声地说话,以听到。 |
| 180 | If you continue to ignore them, they might start to shout. | 如果你继续无视他们, 他们可能会开始大喊大叫。 |
| 181 | The only way I was going to stop anxiety from shouting at me was to listen to it, to hear what it was saying to me. | 我唯一能阻止焦虑 对我大喊大叫的方法 就是听它的声音 听到它对我说的话 |
| 182 | I sought to understand what my crew were trying to achieve with these feelings and to turn my enemies into my friends. | 我试图理解我的船员们试图用这些感情实现什么,并将我的敌人变成我的朋友. |
| 183 | And the funny thing is, when you start listening to what your mind is trying to tell you, it can stop shouting. | 有趣的是,当你开始倾听你的想法时, 它可以停止叫喊。 |
| 184 | When the crew stops shouting, the captain can be heard. | 当船员停止喊叫时,舰长可以听到. |
| 185 | That's the point where your more logical thinking gets to have some input. | 这就是你更合乎逻辑的想法 得到一些投入的要点。 |
| 186 | You get to decide, is this feeling appropriate or inappropriate? | 你要决定,这是合适的还是不合适的? |
| 187 | Is it helpful or unhelpful? | 有用还是无用? |
| 188 | Once you have the ear of your crew and you know what you would want from them, | 一旦你有了你的船员的耳朵, 你知道你要从他们那里得到什么, |
| 189 | the third thing, maybe the most important thing, is to always, always be kind to them. | 第三件事,也许最重要的一件事, 是永远,永远对他们好。 |
| 190 | If you're anything like me, you spent a large part of your life beating yourself up over the things you did wrong, | 如果你像我一样 你一生中的大部分时间 都在为自己的错误而自责 |
| 191 | or the things you didn't quite do right, or just about the way you feel. | 或者你做错的事 或者你的感觉 |
| 192 | For all the criticism and negativity you've received from others throughout your life, | 你一生受到别人的批评和否定 |
| 193 | the person who's given you the most is probably you. | 给予你最多的人可能是你 |
| 194 | This has the cumulative effect of destroying morale aboard your ship. | 这会破坏你们船上的士气 |
| 195 | A demoralised crew equals low self-esteem. | 士气低落的船员等于自尊心低下. |
| 196 | And low self-esteem means now the slightest challenge will create anxiety. | 自尊心低下意味着现在最轻微的挑战将造成焦虑。 |
| 197 | But the good news is you can repair the damage that's been done very easily, | 但好消息是你可以修复 已经做的伤害非常容易, |
| 198 | simply by deciding from now on to always talk to your crew, to yourself, with kindness and positivity. | 只是决定从现在开始 永远和你的船员, 对自己,用善意和自信说话 |
| 199 | People do their best work when they feel empowered to achieve. | 当人们感到自己有能力实现时,他们就会尽最大的努力。 |
| 200 | Your crew are no different. | 你的船员也没什么不同 |
| 201 | Put simply, if you beat yourself up, you just end up beaten. | 简而言之,如果你打自己, 你只会被打。 |
| 202 | If you build yourself up, who knows how far we can reach. | 如果你建立自己, 谁知道我们能达到多远。 |
| 203 | This is why I think it's okay, maybe even important, to feel anxiety every single day of our lives | 这就是为什么我认为它很好, 也许甚至重要, 感到焦虑 我们生活的每一天 |
| 204 | It means the crew are still sailing the ship and still trying to get it in the right direction. | 这意味着船员们仍然在航行该舰,并且仍然试图将其引向正确的方向. |
| 205 | It's the part of you that makes you re-read the important email before you send it. | 这是你的一部分,让你重新阅读 重要的电子邮件之前,你发送它。 |
| 206 | It's the part that makes sure you check your keys are in your pocket before you slam the front door on your way out in the morning. | 这是部分,确保你检查 你的钥匙在你的口袋 在你关闭前门 在你出去的早晨。 |
| 207 | And it's the part that makes your heart skip a little bit when you think about giving that important presentation at work, or in a theatre. | 当你在工作上或者在剧院里 考虑做那个重要的演讲时, 心就会跳过一点。 |
| 208 | Truth is, I still feel anxious all the time. | 事实是,我仍然 感到焦虑所有的时间。 |
| 209 | For example, every Friday morning I wake feeling anxious. | 例如,每个星期五早上,我都会感到焦虑。 |
| 210 | Because Friday is dustbin day. | 因为星期五是垃圾桶日 |
| 211 | My crew wake me with the thought, I need to go and take the bins out. | 我的手下把我吵醒了 我得去把垃圾桶拿出来 |
| 212 | Now, it's not debilitating anxiety, it's barely a whisper. | 现在,它不是削弱的焦虑, 它几乎只是一个耳语。 |
| 213 | It's just loud enough to get heard, and then when I've taken the bins out, it's gone. | 它只是大声到可以听到,然后当我把垃圾桶拿出来,它就不见了。 |
| 214 | And this might seem like a really trivial example, | 这也许是一个非常微不足道的例子, |
| 215 | but this is exactly the sort of thing that will trouble us if we believe the way we feel is not normal. | 但是,这正是那种事情 会困扰我们 如果我们相信 我们的感觉是不正常的。 |
| 216 | I wonder if back in the day when I'd suffered high levels of anxiety, if I'd been diagnosed with an anxiety disorder, | 我在想,如果回到那天,我曾遭受过高度焦虑, 如果我被诊断为焦虑症, |
| 217 | would I now dread Friday mornings? | 我现在怕星期五早上吗? |
| 218 | Would I feel anxious about the prospect of my anxiety flaring up again? | 我会担心我的焦虑再次浮现的前景吗? |
| 219 | Would I curse myself for still not being free of anxiety? | 我还会诅咒自己吗? |
| 220 | There tend to be two popular positions on high anxiety. | 在高度焦虑上往往有两个流行的立场. |
| 221 | The first states it's a mental illness, it's the way you're wired, there's little we can do about it. | 第一种说法是精神疾病,这是你被窃听的方式,我们对此无能为力. |
| 222 | The second states it's not real, it's all in your head, you just need to get over it. | 第二种说法是不真实的,都是在你的脑海里,你只需要克服它. |
| 223 | Neither of these positions are helpful, and both are wrong. | 这两种立场都没有帮助,两者都是错误的。 |
| 224 | The last ten years have taught me the truth lies somewhere in the middle. | 过去十年来教会了我 真相就在中间的某个地方 |
| 225 | Of course it's real, we don't ask to feel this way, and yet we do. | 当然,这是真实的,我们不 要求这样的感觉, 但我们做到了。 |
| 226 | Yet even though we feel this way now, doesn't mean we can't change it. | 尽管我们现在有这种感觉,但并不意味着我们不能改变它。 |
| 227 | The first step towards changing it is to accept it. | 改变它的第一步是接受它。 |
| 228 | Once we accept anxiety as a natural part of our human experience, | 一旦我们接受焦虑 作为人类经验的自然部分 |
| 229 | and treat it not as our enemy, but as a trusted friend, | 并且不把它当作我们的敌人, 而是作为一个信任的朋友, |
| 230 | you'll be surprised how quickly the crew just get back to sailing the ship, | 你会惊讶的,船员们 如何迅速返回 航行的船, |
| 231 | and we start to feel a lot less anxious about anxiety. | 我们开始对焦虑感到少得多的焦虑。 |
| 232 | So, how do you feel today? | 你今天感觉怎么样? |
| 233 | Do you feel anxious about something? | 你担心什么吗? |
| 234 | Good, that means you're alive. | 很好,这意味着你还活着。 |
| 235 | It means it's a part of you trying to tell you something it regards as important. | 这意味着这是你的一部分 试图告诉你的东西 它认为很重要。 |
| 236 | Have a listen, it's here to help. | 听着,它在这里帮助。 |
| 237 | My name is Tim Box, and now, 18 minutes later, I feel a lot less anxious. | 我叫蒂姆・博克斯,现在,18分钟后, 我感到焦虑。 |
| 238 | Thank you very much. | 谢谢 |
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