TED：陷入消极情绪，怎么办？
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:06 | Hi everyone, gosh I wish I could dance, but I can't and you really don't want me to, | 大家好,天哪,我希望我能跳舞, 但我不能,你真的不希望我, |
| 0:11 | so instead I thought I would talk a little today about how people think. | 所以我今天想谈谈人们的想法 |
| 0:16 | I'm fascinated by this question, I'm a social psychologist which basically means I'm a professional | 我对这个问题很着迷 我是个社会心理学家 这基本上意味着我是一个专业的 |
| 0:21 | people watcher, so this is what I do, I try to figure out how humans think and how we | 观察者,所以这就是我的工作, 我试图找出 人类如何思考,如何我们 |
| 0:27 | might be able to think better. | 也许能想得更好 |
| 0:29 | And here's something I noticed a few years ago about how I seem to think, here's a typical | 这是几年前我注意到的 关于我的想法, 这里有一个典型的 |
| 0:34 | week in my life which usually seems to evolve entirely around publishing papers. | 在我生命的一周里 通常会完全围绕发表论文而发展 |
| 0:39 | So here I am in the maximum of my artistic abilities as a stick figure going along at | 所以,我在这里尽我的最大 艺术能力作为一个棒形 随行 |
| 0:46 | baseline and a paper gets accepted. | 基线和论文被接受。 |
| 0:49 | I get this rush, this blip of happiness and then I'm back to baseline by about lunchtime. | 我得到这个匆忙, 幸福的片段 然后我回到基线 大约午餐时间。 |
展开字幕全文（151 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | Hi everyone, gosh I wish I could dance, but I can't and you really don't want me to, | 大家好,天哪,我希望我能跳舞, 但我不能,你真的不希望我, |
| 2 | so instead I thought I would talk a little today about how people think. | 所以我今天想谈谈人们的想法 |
| 3 | I'm fascinated by this question, I'm a social psychologist which basically means I'm a professional | 我对这个问题很着迷 我是个社会心理学家 这基本上意味着我是一个专业的 |
| 4 | people watcher, so this is what I do, I try to figure out how humans think and how we | 观察者,所以这就是我的工作, 我试图找出 人类如何思考,如何我们 |
| 5 | might be able to think better. | 也许能想得更好 |
| 6 | And here's something I noticed a few years ago about how I seem to think, here's a typical | 这是几年前我注意到的 关于我的想法, 这里有一个典型的 |
| 7 | week in my life which usually seems to evolve entirely around publishing papers. | 在我生命的一周里 通常会完全围绕发表论文而发展 |
| 8 | So here I am in the maximum of my artistic abilities as a stick figure going along at | 所以,我在这里尽我的最大 艺术能力作为一个棒形 随行 |
| 9 | baseline and a paper gets accepted. | 基线和论文被接受。 |
| 10 | I get this rush, this blip of happiness and then I'm back to baseline by about lunchtime. | 我得到这个匆忙, 幸福的片段 然后我回到基线 大约午餐时间。 |
| 11 | A few days later a paper might get rejected and that feels pretty awful and I wait for | 几天后,报纸可能会被否决 那感觉很糟糕,我等着 |
| 12 | that blip to end, but somehow I just can't stop thinking about it. | 但不知怎么的 我忍不住想着 |
| 13 | And here's the craziest part, even if another paper gets accepted the next day, well that's | 这是最疯狂的部分, 即使另一篇论文在第二天被接受, |
| 14 | nice, but somehow I can't get that pesky rejection out of my head. | 不错,但不知怎的,我无法从我的脑海中 得到那讨厌的拒绝。 |
| 15 | So what is going on here? | 发生什么事了? |
| 16 | Why does a failure seem to stick in our minds so much longer than a success? | 为什么失败似乎在我们的脑海中停留得比成功还要久? |
| 17 | Well together with my colleague Amber Boydston in the political science department I started | 和我同事安珀·博伊斯顿一起 我从政治学系开始 |
| 18 | thinking about this question, this question of do our minds get stuck in the negatives? | 思考这个问题, 这个问题 我们的头脑 被困在负面? |
| 19 | We all know intuitively that there are different ways of thinking about things. | 我们都直觉地知道,对事物有不同的思考方式. |
| 20 | The same glass, the saying goes, can be seen as half full or half empty and there's a lot | 同样的杯子,俗话说,可以看成半满或半空,有很多 |
| 21 | of research in the social sciences showing that depending on how you describe the glass | 社会科学的研究表明 取决于你如何描述玻璃 |
| 22 | to people as half full or half empty it changes how they feel about it. | 对半满或半空的人来说,它改变了他们对它的感受。 |
| 23 | So if you describe the glass as half full, this is called a gain frame because you're | 所以如果你形容玻璃是半满的, 这叫做增益框 因为你是 |
| 24 | focusing on what's gained, then people like it. | 专注于所得,然后人们喜欢它。 |
| 25 | But if you describe the same glass as half empty, a loss frame, then people don't like | 但如果你把同样的玻璃 描述成半空的, 一个损失框, 那么人们不喜欢 |
| 26 | it. | 这个 |
| 27 | But we wondered what happens when you try to switch from thinking about it one way to | 但是,我们想知道,当你试图从 思考它到 |
| 28 | thinking about it another way? | 考虑其他方式? |
| 29 | Can people shift back and forth or do they get stuck in one way of thinking about it? | 人能回转或被困于一种思考方式吗? |
| 30 | Does one of these labels, in other words, tend to stick more in the mind? | 这些标签之一,换句话说,是否倾向于在思想中更加坚持? |
| 31 | Well to investigate this question we conducted a simple experiment. | 为了调查这个问题 我们做了一个简单的实验 |
| 32 | We told participants in our experiment about a new surgical procedure and we randomly assigned | 我们告诉实验参与者一个新的手术 我们随机分配 |
| 33 | them to one of two conditions. | 有两个条件之一 |
| 34 | For participants in the first condition, the first group, we described the surgical procedure | 对于第一个条件的参与者,第一组,我们描述了外科手术 |
| 35 | in terms of gains. | 在收益方面。 |
| 36 | We said it had a 70% success rate. | 我们说它有70%的成功率。 |
| 37 | And for participants in the second group, we described the procedure in terms of losses. | 对于第二组的参与者,我们用损失来描述程序. |
| 38 | We said it had a 30% failure rate. | 我们说它有30%的失败率。 |
| 39 | So it's the exact same procedure. | 所以这是完全相同的程序。 |
| 40 | We're just focusing people's attention on the part of the glass that's full or the part | 我们只是把注意力集中在 玻璃的满面或部分 |
| 41 | that's empty. | 这是空的。 |
| 42 | Perhaps unsurprisingly, people like the procedure when it's described as having a 70% success | 也许不奇怪,人们喜欢这个程序 当它被描述为有70%的成功 |
| 43 | rate and they don't like it when it's described as having a 30% failure rate. | 率和他们不喜欢 当它被描述为30%的失败率。 |
| 44 | But then we added a twist. | 但后来我们又增加了一个曲折。 |
| 45 | We told participants in the first group, you know, you could think of this as a 30% failure | 我们告诉第一组的参与者, 你知道,你可以认为 这是30%的失败 |
| 46 | rate and now they don't like it anymore. | 现在他们不再喜欢了 |
| 47 | They've changed their minds. | 他们改变主意了 |
| 48 | And we told participants in the second group, you know, you could think of this as a 70% | 我们告诉第二组的参与者, 你知道,你可以把这看作是70% |
| 49 | success rate, but unlike the first group, they stuck with their initial opinion. | 成功率,但与第一组不同的是,他们坚持了最初的意见. |
| 50 | They seemed to be stuck in the initial loss frame that they saw at the beginning of the | 他们似乎被卡在了最初的损失框架里 他们看到,在开始 |
| 51 | study. | 学习。 |
| 52 | We conducted another experiment. | 我们又进行了一次实验。 |
| 53 | This time, we told participants about the current governor of an important state who | 这一次,我们告诉与会者,现任重要州的州长 |
| 54 | is running for re-election against his opponent. | 竞选连任对手 |
| 55 | We again had two groups of participants and we described the current governor's track | 我们又有两组人参加 我们描述了现任州长的行踪 |
| 56 | record to them in one of two ways. | 记录他们的方式之一。 |
| 57 | We said that when the current governor took office, statewide budget cuts were expected | 我们说,当现任州长上任时,全州的预算预计会减少。 |
| 58 | to affect about 10,000 jobs. | 影响大约10,000个工作。 |
| 59 | And then half the participants read that under the current governor's leadership, 40% of | 然后一半的参与者读到,在现任州长的领导下,40% |
| 60 | these jobs had been saved. | 这些工作已经挽救。 |
| 61 | And they like the current governor. | 他们喜欢现任州长 |
| 62 | They think he's doing a great job. | 他们觉得他做得很好 |
| 63 | The rest of the participants read that under the current governor's leadership, 60% of | 其余参与者读到,在现任省长的领导下,60%的 |
| 64 | these jobs had been lost. | 这些工作已经失去。 |
| 65 | And they don't like the current governor. | 他们不喜欢现任州长 |
| 66 | They think he's doing a terrible job. | 他们认为他做得很糟糕 |
| 67 | But then once more, we added a twist. | 但是,我们再一次增加了一个曲折。 |
| 68 | For participants in the first group, we reframed the information in terms of losses. | 对于第一组的参与者,我们重新界定了损失信息。 |
| 69 | And now they didn't like the current governor anymore. | 现在他们不再喜欢现任州长了 |
| 70 | And for participants in the second group, we reframed the information in terms of gains. | 对于第二组的参与者,我们从收益的角度重新定义了信息。 |
| 71 | But just like in the first study, this didn't seem to matter. | 但是,就像在第一个研究, 这似乎并不重要。 |
| 72 | People in this group still didn't like the current governor. | 这群人仍然不喜欢现任州长. |
| 73 | So notice what this means. | 注意这是什么意思 |
| 74 | Once the loss frame gets in there, it sticks. | 一旦损失框 在那里,它粘住。 |
| 75 | People can't go back to thinking about jobs saved once they've thought about jobs lost. | 人们一旦想到失去工作,就不能回想所挽救的工作. |
| 76 | So in both of these scenarios, actually, the current governor gets ousted in favor of his | 所以,在这两种情况下,实际上,现任州长被推翻,赞成他 |
| 77 | opponent. | 对手。 |
| 78 | Well, at this point, we were getting curious. | 这时候我们开始好奇了 |
| 79 | Why does this happen? | 为什么会这样? |
| 80 | Could it be that it's actually mentally harder for people to convert from losses to gains | 会不会是,实际上 精神上更难 人们从损失转换成收益 |
| 81 | than it is for them to go from gains to losses? | 难道他们不能享受恩惠吗? |
| 82 | So we conducted a third study to test how easily people could convert from one frame | 因此我们进行了第三次研究, 以测试人们如何从一个框架转换 |
| 83 | to another. | 到另一个。 |
| 84 | This time, we told participants, imagine there's been an outbreak of an unusual disease and | 这一次,我们告诉参与者, 想象一下有一个异常疾病爆发, |
| 85 | 600 lives are at stake. | 六百众生危. |
| 86 | And we asked participants in one group, if 100 lives are saved, how many will be lost? | 我们问一个团体的参与者,如果拯救了100条生命,会损失多少人? |
| 87 | And we asked participants in the other group, if 100 lives are lost, how many will be saved? | 我们问另一组的参与者,如果有100人丧生,有多少人会获救? |
| 88 | So everyone just has to calculate 600 minus 100 and come up with the answer of 500. | 因此,每个人都只需要计算600减100,然后提出500的答案。 |
| 89 | But whereas people in one group have to convert from gains to losses in order to do that, | 但是,虽然一个群体中的人 不得不从收益转换为损失 这样做, |
| 90 | people in the second group have to convert from losses to gains. | 第二组的人必须从损失转为收益。 |
| 91 | We timed how long it took them to solve this simple math problem. | 我们花多长时间时间解决这个简单的数学问题。 |
| 92 | And what we found was that when people had to convert from gains to losses, they could | 我们发现,当人们不得不从收益转化为损失时,他们可以 |
| 93 | solve the problem quite quickly. | 尽快解决问题。 |
| 94 | It took them about seven seconds on average. | 他们平均花了大约7秒。 |
| 95 | But when they had to convert from losses to gains, well, now it took them far longer, | 但是当他们不得不从损失转换成收益时 现在他们花了很长时间 |
| 96 | almost 11 seconds. | 将近11秒 |
| 97 | So this suggests that once we think about something as a loss, that way of thinking | 所以这说明,一旦我们把某件事情当成损失, 思考的方式 |
| 98 | about it tends to stick in our heads and to resist our attempts to change it. | 我们总是想着要改变它 并抵制我们改变它的企图 |
| 99 | What I take away from this research and from related research is that our view of the world | 我从研究和相关研究中取而代之的是 我们的世界观 |
| 100 | has a fundamental tendency to tilt toward the negative. | 有着向负面倾斜的根本倾向. |
| 101 | It's pretty easy to go from good to bad, but far harder to shift from bad to good. | 从好到坏是相当容易的,但从坏到坏更难转变. |
| 102 | We literally have to work harder to see the upside of things. | 我们必须更努力地工作 才能看到事物的颠峰 |
| 103 | And this matters, so think about the economy. | 这很重要,所以想想经济。 |
| 104 | Here's economic well-being from 2007 to 2010, and you can see it tanked just like | 这是从2007年到2010年的经济福利,你可以看到它像油炸一样 |
| 105 | we all remember, and then by late 2010, it had recovered by most objective measures. | 我们都记得,然后到2010年底,通过最客观的措施恢复了活力。 |
| 106 | But here's consumer confidence over the same time period. | 但这里的消费者信心 同期。 |
| 107 | You can see it tanks right along with the economy, but then it seems to get stuck. | 你可以看到它与经济一脉相承, 但后来它似乎被卡住了。 |
| 108 | Instead of rebounding with the economy itself, | 而不是与经济本身反弹, |
| 109 | consumers seem to be psychologically stuck back there in the recession. | 消费者似乎在心理上陷入衰退。 |
| 110 | So oddly then, it may take more effort to change our minds about how the economy is | 那么奇怪的是,我们可能需要付出更多的努力 来改变我们对经济状况的看法 |
| 111 | doing than to change the economy itself. | 而不是改变经济本身。 |
| 112 | On a more personal level, what this research means to me is that you have to work to see | 从个人角度来说,这个研究对我意味着 你必须工作才能看到 |
| 113 | the upside. | 颠倒。 |
| 114 | Literally, this takes work, this takes effort. | 从字面上讲,这需要工作,这需要努力。 |
| 115 | And you can practice this, you can train your mind to do this better. | 你可以练习这个,你可以训练你的思想 做这个更好的。 |
| 116 | There is research out of UC Davis showing that just writing for | 加州大学戴维斯分校的研究表明 |
| 117 | a few minutes each day about things that you're grateful for | 每天几分钟,关于你感激的事 |
| 118 | can dramatically boost your happiness and well-being and even your health. | 能大大提升你的幸福和幸福 甚至健康 |
| 119 | We can also rehearse good news and share it with others. | 我们还可以排练好消息并与其他人分享。 |
| 120 | We tend to think, right, that misery loves company, | 我们往往认为,对, 痛苦爱伴, |
| 121 | that venting will help get rid of our negative emotions, | 排气有助于消除我们的负面情绪, |
| 122 | that we'll feel better if we just talk about how terrible our day was. | 如果我们只谈论我们的日子有多糟糕,我们会感觉更好。 |
| 123 | And so we talk, and we talk, and we talk about the boss who's driving us crazy and | 然后我们谈,我们谈, 我们谈老板 谁把我们逼疯了, |
| 124 | the friend who never called us back and the meeting at work where every little | 从来没有打过我们回来的朋友 和工作会议 |
| 125 | thing that could go wrong did. | 可能出错的事情就发生了 |
| 126 | But we forget to talk about the good stuff. | 但我们忘记谈论好东西了 |
| 127 | And yet, that's exactly where our minds need the most practice. | 然而,这正是我们大脑最需要练习的地方。 |
| 128 | So my husband, who has this disconcerting habit of listening to what I say other | 因此,我丈夫, 谁有这种令人不安的习惯 听我说的话 |
| 129 | people should do and then pointing out that technically speaking, I'm a person too, | 人们应该这样做,然后指出 技术上,我也是一个人, |
| 130 | has taken to listening to me for about two minutes. | 听我讲了两分钟 |
| 131 | On days when I come home all grumpy and complaining about everything. | 当我回家的时候 总是发脾气抱怨一切 |
| 132 | And he listens and he says, okay, but what happened today that was good? | 他听了然后说,好吧, 但今天发生了什么是好的? |
| 133 | And so I tell him about the student who came up to me after class with this | 所以我告诉他一个学生 课后来找我 |
| 134 | really interesting, insightful question. | 非常有趣,有见地的问题。 |
| 135 | And I tell him about the friend who emailed me out of the blue this morning, | 我告诉他今天早上突然给我发邮件的朋友 |
| 136 | just to say hello. | 只是打个招呼 |
| 137 | And somewhere in the telling, I start to smile. | 我开始微笑了 |
| 138 | And I start to think that maybe my day was pretty decent after all. | 我开始认为,也许我的一天毕竟相当体面。 |
| 139 | I think we can also work in our communities to focus on the upside. | 我认为,我们也可以在我们的社区中工作,集中力量解决问题。 |
| 140 | We can be more aware that bad tends to stick. | 我们可以更清楚地知道坏的倾向是坚持的. |
| 141 | One mean comment can stick with somebody all day, all week even. | 一个刻薄的评论可以坚持一个人一整天,甚至整个星期。 |
| 142 | And bad tends to propagate itself, right? | 坏人往往会自我传播 对吧? |
| 143 | Somebody snaps at you and you snap back and you snap at the next guy too. | 有人冲你冲你冲你冲你冲你冲来冲去 |
| 144 | But what if the next time somebody snapped at you, you forgave them? | 但是,如果下一次有人冲你, 你原谅他们? |
| 145 | What if the next time you had a really grumpy waitress, | 如果下次你有一个非常暴躁的女服务员, |
| 146 | you left her an extra large tip? | 你给她留了一大笔小费? |
| 147 | Our minds may be built to look for negative information and to hold on to it. | 我们的思想可以建立起来,寻找负面信息并坚持下去. |
| 148 | But we can also retrain our minds if we put some effort into it and | 但是,我们也可以重新训练我们的思想 如果我们投入一些努力, |
| 149 | start to see that the glass may be a little more full than we initially thought. | 开始看到玻璃可能比我们最初想象的要多一点。 |
| 150 | Thank you. | 谢谢 |
| 151 | Thank you, what if the next time you had a really grumpy waitress, | 谢谢,如果你下次有 真正的暴躁服务员, |
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