TED演讲：如何缓解焦虑——来自神经科学家的建议！
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | You know when you get that ambiguous email from your boss and you start to feel sweaty palms and that | 你知道,当你收到你老板的模棱两可的邮件... ...你开始觉得汗流的手掌... ... |
| 0:07 | empty freaked out sensation in your stomach? | 肚子里空的吓坏了? |
| 0:11 | Welcome back anxiety. | 欢迎回来 |
| 0:13 | Most of us think of anxiety as a bad thing, | 我们大多数人认为焦虑是坏事 |
| 0:16 | something to be avoided at all costs. | 不惜一切代价避免的东西 |
| 0:19 | But what if it weren't? | 但如果不是的话呢? |
| 0:21 | 狦р┮Τ秖 racing福cmō砰 | |
| 0:26 | transform it into something helpful? | 把它变成有用的东西? |
| 0:33 | Global anxiety levels, both the clinical kind and what I call the everyday kind, have increased | 全球的焦虑水平,无论是临床的,还是我称之为日常的,都增加了 |
| 0:41 | tremendously in recent years. | 近些年来非常出色 |
展开字幕全文（80 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | You know when you get that ambiguous email from your boss and you start to feel sweaty palms and that | 你知道,当你收到你老板的模棱两可的邮件... ...你开始觉得汗流的手掌... ... |
| 2 | empty freaked out sensation in your stomach? | 肚子里空的吓坏了? |
| 3 | Welcome back anxiety. | 欢迎回来 |
| 4 | Most of us think of anxiety as a bad thing, | 我们大多数人认为焦虑是坏事 |
| 5 | something to be avoided at all costs. | 不惜一切代价避免的东西 |
| 6 | But what if it weren't? | 但如果不是的话呢? |
| 7 | 狦р┮Τ秖 racing福cmō砰 | |
| 8 | transform it into something helpful? | 把它变成有用的东西? |
| 9 | Global anxiety levels, both the clinical kind and what I call the everyday kind, have increased | 全球的焦虑水平,无论是临床的,还是我称之为日常的,都增加了 |
| 10 | tremendously in recent years. | 近些年来非常出色 |
| 11 | And many of us are noticing this at work. | 我们很多人都注意到了这一点。 |
| 12 | We might think of anxiety as something that we'd rather just leave on the side of the road if we could. | 我们或许会把焦虑看作是 我们宁可留在路边 |
| 13 | But anxiety is an important tool that arose during our evolution that we use to avoid danger. | 但是,焦虑是我们在演化过程中产生的一个重要工具,我们用来避免危险。 |
| 14 | It's essential for our survival. | 这对我们的生存至关重要 |
| 15 | So how come we don't even feel vaguely | 那么,为什么我们甚至不觉得模糊 |
| 16 | protected by it? | 受它保护? |
| 17 | It's because the volume of our individual and collective anxiety levels has been turned way up too high and | 因为我们个人和集体的焦虑程度 已经上升到过高的程度 |
| 18 | too much of even a potentially good thing like anxiety is bad. | 焦虑是坏的 |
| 19 | So I would like to share two powerful | 所以,我想分享两个强大的 |
| 20 | science-based tools for turning down the volume on our anxiety and | 以科学为基础的工具 来降低我们的焦虑和焦虑 |
| 21 | helping us get anxiety back to its helpful protective state. | 帮助我们恢复焦虑 回到有用的保护状态 |
| 22 | And both of these tools begin by connecting with our bodies. | 这两个工具都从连接我们的身体开始。 |
| 23 | Tool number one is breath work. | 工具一是呼吸工作。 |
| 24 | It's just simple deep breathing. | 这只是简单的深呼吸。 |
| 25 | Slowly inhale and exhale. | 慢慢吸气和呼气。 |
| 26 | This can be one of the most immediate ways to calm anxiety because deep breath | 这可以是最直接的方式 平息焦虑 因为深呼吸 |
| 27 | directly activates the natural de-stressing part of our nervous systems called the | 直接激活我们神经系统的自然减压部分 |
| 28 | parasympathetic nervous system. | 寄生虫神经系统. |
| 29 | I recommend a boxed breathing approach, which is | 我建议用拳头呼吸的方法 |
| 30 | inhale deeply on four counts, hold at the top for four counts, | 深吸4个数, 顶端坚持4个数, |
| 31 | exhale deeply on four counts, and hold at the bottom for four counts. | 深呼四大计数 压在底部 |
| 32 | You can even do this in the middle of any anxiety provoking conversation | 你甚至可以在引起焦虑的谈话中这么做 |
| 33 | and no one will even know. | 没有人会知道。 |
| 34 | Lots of people, from ancient monks to modern meditators, have figured this tool out and use it all the time. | 很多人,从古代的僧侣到现代的冥想家,都已经找到了这个工具,并一直使用它. |
| 35 | Tool number two, moving your body. | 工具二,移动你的身体。 |
| 36 | This one also has immediate positive effects on your mood state, | 这对你的情绪状态也有直接的积极影响 |
| 37 | but for a different reason. | 但有别的原因 |
| 38 | Every time you move your body, you're releasing a whole bunch of beneficial | 每次你移动你的身体, 你释放了一大堆有益的 |
| 39 | neurochemicals in your brain. | 神经化学在你的大脑。 |
| 40 | These neurochemicals include | 这些神经化学物质包括: |
| 41 | dopamine, serotonin, noradrenaline, and endorphins, mood and reward boosting neurochemicals | 多巴胺、血清素、诺红素、内啡素、情绪和奖励 |
| 42 | that work to both increase positive mood states and decrease negative ones. | 既能增加积极情绪,又能减少消极情绪。 |
| 43 | I like to say that every single time you move your body, it's like giving yourself a wonderful bubble bath of | 我想说 每次你移动身体 就像给自己一个美妙的泡泡浴 |
| 44 | neurochemicals for your brain. | 神经化学药剂给你的大脑。 |
| 45 | So when your boss's email comes in and your heart starts to race, what exactly can you do? | 所以当你的老板的邮件进来 和你的心脏开始比赛, 你究竟能做什么? |
| 46 | If you're in an office, try taking a short walk around the block or even to the supply closet for some sticky notes. | 如果你在办公室里 试着在街区附近走走 甚至去供应柜里找些粘纸条 |
| 47 | If you're working from home, put on two of your favorite songs and dance around the living room like no one is watching. | 如果你在家工作, 穿上你最喜欢的两首歌, 在客厅周围跳舞 像没有人看。 |
| 48 | Studies have shown that all it takes is 10 minutes of walking to get those mood boosting effects. | 研究表明,只要步行10分钟就能产生情绪增强效应。 |
| 49 | But be creative with your movement session, whether that's a quick session of power vacuuming, | 但是,要创造性地与你的运动会话, 不管这是一个快速的 权力真空会话, |
| 50 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}当有人强调 {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}或者做一套跳跃的J或者离开 | |
| 51 | elevator one floor early to do a power walk up that last flight of stairs before an important meeting. | 电梯一楼提前做电动 步行上最后的楼梯 在重要会议之前。 |
| 52 | All of these possibilities will all help your anxiety levels come down. | 所有这些可能性都会帮助你的焦虑程度降低. |
| 53 | In fact, I tested this effect on my own NYU students. | 事实上,我在自己的纽约大学学生身上测试过这种效果. |
| 54 | First, I had them take an anxiety assessment before leading them in a movement session that included movements | 首先,我让他们做一个焦虑评估 在带领他们参加包括运动的运动会议之前 |
| 55 | from kickbox and dance and yoga and martial arts together with positive spoken affirmations. | 从踢拳、舞蹈、瑜伽和武术 加上正面的口头肯定 |
| 56 | Then I had them retake that same anxiety assessment again. | 然后我让他们再次接受同样的焦虑评估。 |
| 57 | What happened after our movement session? | 运动会后发生了什么? |
| 58 | Their anxiety scores had decreased to normal levels. | 他们的焦虑分数下降到正常水平。 |
| 59 | Now, that's powerful real world example that you can use in your life today. | 现在,这是强大的真实世界的例子 你可以在今天的生活中使用。 |
| 60 | So make sure to incorporate these bursts of activity in your day and try one out next time you're feeling stress. | 所以,确保把这些活动 在你的一天 并尝试一个出来,下一次你感到压力。 |
| 61 | It can really make your anxiety feel less all consuming. | 它真的会让你的焦虑 感觉更少消耗。 |
| 62 | Once you connect with your body and turn the volume down on your anxiety, two important things will happen. | 一旦你与你的身体连结起来,把音量降低到焦虑上,两件重要的事情就会发生. |
| 63 | First, when that email comes in, you'll be in a better position to evaluate what about it makes you anxious. | 首先,当电子邮件来的时候, 你会有一个更好的位置来评估 是什么让你焦虑。 |
| 64 | Is it that you've taken on too much or that you feel insecure about a particular skill set? | 是因为你承受了太多 还是因为你对某种技能感到不安全? |
| 65 | In other words, you'll be able to use this emotion, anxiety, for exactly what it was evolved to do. | 换句话说,你可以用这种情绪,焦虑, 来完成它进化而来的工作. |
| 66 | Warn you about potential dangers so you can become aware of them and find ways to effectively and creatively address them in your everyday life. | 警告你潜在的危险,以便你意识到这些危险,并找到在日常生活中有效和创造性地处理这些危险的方法。 |
| 67 | Second, once you find the warning signals in your anxiety, you'll be able to communicate with others. | 其次,一旦在焦虑中发现警告信号,就能够与他人沟通. |
| 68 | You might seek out advice from a trusted colleague when that difficult issue arises. | 遇到这个难题时,你可能会征求一个值得信任的同事的意见。 |
| 69 | Or you might even have a conversation with your boss about how to prioritize projects. | 或者你甚至可以和你老板谈谈 如何确定项目的优先次序 |
| 70 | Because you're no longer in fight or flight mode, asking for that support won't feel nearly as threatening. | 因为你不再处于战斗或飞行模式, 要求这种支持不会觉得几乎是威胁。 |
| 71 | And one of the best gifts of approaching your anxiety in this way is that you will be able to notice those telltale signs of anxiety in everyone else around you, | 以这种方式接近你的焦虑 最好的礼物之一 就是你可以注意到 你周围其他人的焦虑迹象 |
| 72 | especially those forms of anxiety you're most familiar with. | 尤其是你最熟悉的焦虑形式 |
| 73 | And what will that do? | 那会怎么样? |
| 74 | That will allow you to give that person a smile or a kind word to help them through that moment. | 这样你就可以给那个人一个微笑或一个好词 帮助他们渡过这一刻了 |
| 75 | In other words, your own form of anxiety can boost your personal superpower of empathy. | 换句话说,你自己的焦虑形式可以提升你个人的超能力 同情。 |
| 76 | And I can't think of anything we need in this world today more than higher levels of empathy for one another. | 我无法想象我们今天需要的 比彼此更深层次的同情。 |
| 77 | Your take home in all of this? | 你带回家 这一切? |
| 78 | If you breathe, move, and take note of what your anxiety is signaling, | 如果你呼吸,移动, 注意你的焦虑信号, |
| 79 | you'll feel more fulfilled, more creative, more connected, and less stressed overall. | 你会觉得更满足 更有创意 更紧密的联系 更没有压力 |
| 80 | And that's my wish for every one of us. | 亦复如是愿一切众生. |
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