压力如何改写大脑？慢性压力可逆转
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | I'm a neuroscience researcher who studies the many different functions of the brain. | 我是神经科学研究员,研究大脑的许多不同功能. |
| 0:04 | Today we'll be talking about the science of stress on the brain and the body. | 今天我们将谈论大脑和身体压力的科学。 |
| 0:09 | Let's get started. | 让我们开始吧。 |
| 0:15 | Stress isn't just encountering tigers, lions, and bears. | 压力不只是遇到老虎、狮子和熊 |
| 0:19 | Stresses can also include pain, inflammation, hunger, cold, or even strong emotions. | 压力还可以包括疼痛,炎症,饥饿,寒冷甚至强烈的情绪. |
| 0:26 | And stress is not categorically bad. | 压力不是绝对的坏。 |
| 0:29 | In the short term, stress allows us to immediately respond to threats and survive. | 在短期内,压力使我们能够立即应对威胁和生存。 |
| 0:34 | It also allows you to respond to situations that don't actually endanger our lives | 也让你能应对不危及我们生命的情况 |
| 0:39 | but require extra energy and focus, like competitive sports or public speaking. | 但需要额外的精力和注意力, 像竞技体育或公共演讲。 |
| 0:44 | Our stress system, as it's come to be known, includes multiple brain regions | 我们的应激系统, 众所周知, 包括多个大脑区域 |
展开字幕全文（67 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | I'm a neuroscience researcher who studies the many different functions of the brain. | 我是神经科学研究员,研究大脑的许多不同功能. |
| 2 | Today we'll be talking about the science of stress on the brain and the body. | 今天我们将谈论大脑和身体压力的科学。 |
| 3 | Let's get started. | 让我们开始吧。 |
| 4 | Stress isn't just encountering tigers, lions, and bears. | 压力不只是遇到老虎、狮子和熊 |
| 5 | Stresses can also include pain, inflammation, hunger, cold, or even strong emotions. | 压力还可以包括疼痛,炎症,饥饿,寒冷甚至强烈的情绪. |
| 6 | And stress is not categorically bad. | 压力不是绝对的坏。 |
| 7 | In the short term, stress allows us to immediately respond to threats and survive. | 在短期内,压力使我们能够立即应对威胁和生存。 |
| 8 | It also allows you to respond to situations that don't actually endanger our lives | 也让你能应对不危及我们生命的情况 |
| 9 | but require extra energy and focus, like competitive sports or public speaking. | 但需要额外的精力和注意力, 像竞技体育或公共演讲。 |
| 10 | Our stress system, as it's come to be known, includes multiple brain regions | 我们的应激系统, 众所周知, 包括多个大脑区域 |
| 11 | which together detect stresses and assess the situation, | 共同发现压力和评估局势, |
| 12 | so figuring out if this is a real or a potential threat, and then initiating a response. | 找出这是真正的威胁还是潜在的威胁 然后开始作出反应 |
| 13 | You can think of stresses as falling into two different categories, | 你可以把压力分为两类 |
| 14 | physical or psychological. | 身体或心理状况。 |
| 15 | Physical stresses tend to evoke subconscious or autonomic stress responses | 物理压力往往引起潜意识或自动压力反应 |
| 16 | involving the brainstem, which regulates your heartbeat and breathing, | 包括控制心跳和呼吸的脑电图 |
| 17 | and the hypothalamus, which maintains your body's internal balance or homeostasis. | 和下丘脑, 维持身体的内平衡 或顺势性。 |
| 18 | Next are psychological stresses, which are quite common in our modern world. | 接下来是心理压力,这些压力在我们现代世界相当常见。 |
| 19 | For example, social evaluative stresses like giving a speech | 例如,社会评价压力如演讲 |
| 20 | or situations when the cell feels like it could be negatively judged by others | 或囚室觉得可以被他人负面判断的情况 |
| 21 | elicit both physical and cognitive stress responses. | 引起身体和认知压力的反应。 |
| 22 | They're usually perceived in an anticipatory way, creating anxiety, | 他们通常被以预感的方式看待, 造成焦虑, |
| 23 | and may heavily rely on limbic structures, which process emotion and memory. | 并且可能严重依赖四肢结构,它处理情感和记忆. |
| 24 | The identification of a stressor, whether physical or psychological, | 确定一种压力,无论是生理还是心理压力, |
| 25 | leads to the co-activation of two major pathways within the stress system. | 导致两条主要途径在应激系统中共同激活. |
| 26 | Once these two systems are activated, they generate a coordinated response | 一旦这两个系统启动,就会产生协调一致的反应 |
| 27 | that starts within seconds, priming your body for instant action. | 在几秒钟内开始, 刺激你的身体 立即行动。 |
| 28 | The sympathetic adrenomedular, or SAM, axis is the route through which | 同情的肾上腺素,即SAM,轴线是通向 |
| 29 | the brain directs the sympathetic branch of the autonomic nervous system | 大脑引导自体神经系统的同情分支 |
| 30 | and triggers the adrenal glands to secrete noradrenaline and norepinephrine, | 并触发肾上腺分泌诺红素和诺红素, |
| 31 | chemicals that result in acute bodily and cognitive processes, | 导致急性身体和认知过程的化学品, |
| 32 | like increased heart rate and alertness, sharper focus and attention, | 譬如心率提高,警觉提高,注意力更加集中,注意力更加集中; |
| 33 | all of which allow us to face whatever the challenge is. | 所有这些使我们能够面对任何挑战。 |
| 34 | The hypothalamus pituitary adrenal, or HPA axis, | 下丘脑垂体肾上腺,或HPA轴, |
| 35 | is the pathway that involves the secretion of another class of hormones, | 是另一类激素的分泌途径, |
| 36 | such as the primary stress hormone cortisol. | 比如主要的激素皮质醇 |
| 37 | The HPA axis doesn't kick in as quickly as the SAM, | HPA轴线没有SAM那样快 |
| 38 | but acts to amplify and prolong the secretory response | 但会扩大和延长保密反应 |
| 39 | and return everything back to normal. | 然后一切恢复正常 |
| 40 | By acting on specific biological targets in the brain and body, | 对大脑和身体的具体生物目标采取行动, |
| 41 | these chemicals, along with many others, | 这些化学品以及许多其他化学品, |
| 42 | promote physiological and behavioral changes in order to deal with stresses | 促进生理和行为变化以应对压力 |
| 43 | and restore balance in the body, which is the overall goal of the stress response. | 并恢复体内的平衡,这是压力反应的总目标. |
| 44 | Unlike acute stress, which helps us deal with stresses in the short term | 与急性压力不同,它有助于我们在短期内应对压力 |
| 45 | and return balance within the brain and body, | 并恢复大脑和身体的平衡, |
| 46 | chronic stress can become maladaptive or not helpful. | 慢性压力可能变得不适应或无助. |
| 47 | For example, chronic stress increases the level of neuronal activity | 例如,慢性应激会增加神经活性水平. |
| 48 | and the number of neural connections in the amygdala, or the fifth centre. | 以及阿米格达拉或第五中心神经连接的数量. |
| 49 | But the good news is that chronic stress is reversible. | 但好消息是 慢性压力是可以逆转的 |
| 50 | There is evidence that supports activities like exercise and meditation | 有证据支持锻炼和冥想 |
| 51 | reversing the effects of cortisol in the brain. | 扭转大脑中皮质醇的作用. |
| 52 | Meditating regularly can help create new pathways and patterns in the brain, | 经常冥想可以帮助大脑创造新的路径和模式, |
| 53 | making mindfulness-based therapy, or MBT, a great tool for reducing stress and anxiety. | 使基于意识的治疗,或MBT,成为减轻压力和焦虑的伟大工具. |
| 54 | A meta-analysis of more than 200 studies on MBT's impact | 关于MBT影响的200多项研究的元分析 |
| 55 | found that mindfulness showed large and clinically significant effects in treating anxiety, | 发现在治疗焦虑时,心智显示出巨大的临床影响, |
| 56 | and the gains were maintained at follow-up. | 在后续行动中保持了收益。 |
| 57 | So those who had mild, moderate, or severe levels of anxiety at pre-treatment | 所以那些在预处理时有温和、中度或严重焦虑的人 |
| 58 | all found decreased levels of anxiety post-treatment. | 所有发现后处理的焦虑程度都有所下降。 |
| 59 | And despite the limitations of measuring consistent quality | 尽管测量一致质量有局限性 |
| 60 | and parameters across dozens of studies, | 以及数十项研究的参数, |
| 61 | the meta-analysis concluded that MBT is moderately to largely effective across the board, | 元分析结论认为,甲基溴技术选择在总体上是中度到基本有效的, |
| 62 | regardless of age or duration of the at-home practice. | 不论家庭做法的年龄或持续时间如何。 |
| 63 | This means that mindfulness is widely applicable, no matter how you practice. | 也就是说,无论你如何练习,注意是广泛适用的。 |
| 64 | So, if you're looking for ways to combat stress and anxiety, | 所以,如果你在寻找方法 克服压力和焦虑, |
| 65 | I highly recommend cultivating a consistent meditation practice. | 我强烈建议采取一贯的冥想做法。 |
| 66 | By doing so, you can strengthen your mental muscles | 这样,你就可以加强你的精神肌肉 |
| 67 | that will in turn help your brain and overall feelings of wellbeing. | 这反过来又会帮助你的大脑 和总体的幸福感。 |
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