TED演讲：如何解决焦虑？
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:16 | Imagine that you're getting ready to go to a party. | 想象一下你准备去参加派对了 |
| 0:19 | You feel excited, but also nervous. | 你感到兴奋,但也感到紧张。 |
| 0:23 | And you've got this feeling in your stomach, | 你有这种感觉 在你的胃, |
| 0:25 | almost like another heartbeat. | 就像另一个心跳。 |
| 0:29 | There's something holding you back, | 有东西能阻止你 |
| 0:31 | holding you back from getting too happy. | 阻止你变得太快乐了 |
| 0:34 | No, you mustn't get too happy, better to be cautious. | 不,你不应该太高兴, 最好小心。 |
| 0:39 | Otherwise, something bad might happen. | 否则,可能发生坏事。 |
| 0:41 | You start wondering, who should I talk to when I get there? | 你开始想,我到那里时应该跟谁说话? |
| 0:46 | What if no one wants to talk to me? | 如果没人想和我说话呢? |
展开字幕全文（243 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | Imagine that you're getting ready to go to a party. | 想象一下你准备去参加派对了 |
| 2 | You feel excited, but also nervous. | 你感到兴奋,但也感到紧张。 |
| 3 | And you've got this feeling in your stomach, | 你有这种感觉 在你的胃, |
| 4 | almost like another heartbeat. | 就像另一个心跳。 |
| 5 | There's something holding you back, | 有东西能阻止你 |
| 6 | holding you back from getting too happy. | 阻止你变得太快乐了 |
| 7 | No, you mustn't get too happy, better to be cautious. | 不,你不应该太高兴, 最好小心。 |
| 8 | Otherwise, something bad might happen. | 否则,可能发生坏事。 |
| 9 | You start wondering, who should I talk to when I get there? | 你开始想,我到那里时应该跟谁说话? |
| 10 | What if no one wants to talk to me? | 如果没人想和我说话呢? |
| 11 | What if they'll think I'm weird? | 如果他们觉得我怪怪的呢? |
| 12 | When you arrive at the party, | 当你到达派对, |
| 13 | someone comes up to you and starts talking with you. | 有人来找你 和你谈谈 |
| 14 | And as this is happening, your mind starts racing. | 而随着这种情况的发生, 你的头脑开始运动。 |
| 15 | Your heart begins pounding. | 你的心脏开始跳动。 |
| 16 | You start sweating, | 你开始流汗, |
| 17 | and it feels almost like you're dissociating from yourself, | 感觉好像你和你自己脱节了 |
| 18 | like it's an out-of-body experience, | 就像体外体验一样 |
| 19 | and you're just watching yourself talk. | 你只是看着自己说话 |
| 20 | Keep it together, you say to yourself, | 保持团结,你对自己说, |
| 21 | but you can't, and it's just getting worse. | 但你不能, 它只是越来越糟糕。 |
| 22 | After a few minutes of conversation, | 经过几分钟的交谈, |
| 23 | the person you've been speaking to leaves, | 你一直跟叶子说话的人 |
| 24 | and you feel utterly defeated. | 你感到完全失败。 |
| 25 | This has been happening to you in social situations | 这发生在你社会上 |
| 26 | for a long time. | 长久以来 |
| 27 | Or imagine that every time you go out | 或者想象一下每次你出去的时候 |
| 28 | and you're in crowded places, | 而你在拥挤的地方, |
| 29 | you feel this panic starting to arise. | 你感到这种恐慌 开始出现。 |
| 30 | When you're surrounded by lots of people, | 当你被很多人包围 |
| 31 | like on a bus, you start to feel hot, | 就像搭公交车一样,你开始觉得很热, |
| 32 | nauseous, uneasy. | 恶心 不安 |
| 33 | And to prevent this from happening, | 为了防止这种情况发生 |
| 34 | you start avoiding a lot of places, | 你开始避开很多地方 |
| 35 | which makes you feel lonely and isolated. | 让你感到孤独和孤立 |
| 36 | Now, you, or the person in both of these scenarios, | 现在,你,或者这两个情景中的人, |
| 37 | have anxiety disorders. | 有焦虑症。 |
| 38 | And what I can tell you is that anxiety is very common, | 我能告诉你的是 焦虑是很常见的 |
| 39 | much more than people think. | 比人们想象的要多得多 |
| 40 | Right now, one in 14 people around the world | 现在,全世界14个人中就有一个 |
| 41 | have an anxiety disorder. | 有焦虑症 |
| 42 | And each year, it costs over $42 billion | 每年花费超过420亿美元 |
| 43 | to treat this mental health problem. | 治疗这种精神健康问题。 |
| 44 | To show you the impact that anxiety has on someone's life, | 为了告诉你焦虑对别人生活的影响 |
| 45 | I will just mention that anxiety can lead to depression, | 我只想提一下 焦虑会导致抑郁 |
| 46 | school dropout, suicide. | 辍学 自杀 |
| 47 | It makes it harder to focus and to hold down a job, | 这样就更难专心 更难坚持工作 |
| 48 | and it can lead to relationship breakdown. | 它会导致关系破裂。 |
| 49 | But a lot of people don't know this. | 但很多人不知道这一点。 |
| 50 | That's why a lot of times, people sweep anxiety under the rug | 这就是为什么很多时候 人们在地毯底下扫荡焦虑 |
| 51 | as just nerves that you need to get over as a weakness. | 只是神经,你需要克服 作为一个弱点。 |
| 52 | But anxiety is so much more than that. | 但焦虑不止于此。 |
| 53 | A reason why so many people don't think it's important | 是这么多人不认为重要的原因 |
| 54 | is that they don't know what it is. | 他们不知道是什么 |
| 55 | Is it your personality? | 是你的个性吗? |
| 56 | Is it an illness? | 是病吗? |
| 57 | Is it a normal sensation? | 这是正常的感觉吗? |
| 58 | What is it? | 这是什么? |
| 59 | That's why it's important to differentiate | 所以必须区分 |
| 60 | what is normal anxiety from what is an anxiety disorder. | 什么是正常的焦虑 从什么是焦虑障碍。 |
| 61 | Normal anxiety is an emotion that we all | 正常的焦虑是我们所有人的情感 |
| 62 | get when we're in stressful situations. | 得到当我们处于紧张的情况。 |
| 63 | For example, let's say you're out in the woods, | 比如说你在树林里 |
| 64 | and you come face to face with a bear. | 你和一只熊面对面 |
| 65 | This will probably make you feel a little bit anxious, | 这可能会让你感到有些焦虑, |
| 66 | and you'll probably want to start running like crazy. | 你可能会想 开始像疯狂的运行。 |
| 67 | Now, this anxious feeling that you get | 现在,这种焦虑的感觉,你得到 |
| 68 | is good because it protects you, it saves you, | 这是很好的,因为它保护你, 它救了你, |
| 69 | and it makes you want to hightail it out of there. | 它使你想要高尾 它在那里。 |
| 70 | Although maybe it's not such a good idea | 虽然也许这不是个好主意 |
| 71 | to start running when you see a bear, | 当你看到一只熊时就开始逃跑, |
| 72 | I really don't think you can outrun a bear. | 我真的觉得你跑不过一只熊 |
| 73 | Anxiety helps us meet our deadlines at work | 焦虑帮助我们赶在工作期限之前 |
| 74 | and deal with emergencies in life. | 和处理生活中的紧急情况。 |
| 75 | But when this anxiety emotion is taken to the extreme | 但是,当这种焦虑情绪 进入极端 |
| 76 | and arises in situations which don't pose a real threat, | 出现于没有真正威胁的情况下, |
| 77 | then that's when you might have an anxiety disorder. | 那时你可能会有焦虑症 |
| 78 | For example, people with generalized anxiety disorder | 例如,患有普遍焦虑症的人 |
| 79 | worry excessively and constantly about everything | 烦恼无休止的烦恼 |
| 80 | going on in their lives, | 在他们的生活中, |
| 81 | and they find it very difficult to control this worry. | 他们觉得很难控制这种担忧 |
| 82 | They also have symptoms like restlessness, fear. | 他们也有不安,恐惧等症状. |
| 83 | They find it hard to fall asleep at night, | 他们很难在晚上睡觉 |
| 84 | and they can't concentrate on tasks. | 他们不能专注于任务。 |
| 85 | Now, in spite of whatever kind of anxiety | 现在,不管什么焦虑 |
| 86 | you might be suffering from, | 你可能会受苦, |
| 87 | there is something that you can do to lower it. | 你可以做一些事情来降低它。 |
| 88 | It works, and it's simpler than you may think. | 它的工作, 而且它比你想的简单。 |
| 89 | All too often, we're given medication for mental disorders, | 经常给我们治疗精神疾病 |
| 90 | but it doesn't always work in the long run. | 但从长远来看,它并不总是有效的。 |
| 91 | Symptoms often come back, | 症状常常会复发 |
| 92 | and you're back to where you started. | 你回到你开始的地方 |
| 93 | So here's something else to consider. | 所以还有别的事要考虑 |
| 94 | The way you cope or handle things has a direct impact | 你处理或处理事物的方式有直接影响 |
| 95 | on how much anxiety you're experiencing. | 想知道你有多焦虑 |
| 96 | And if you tweak the way you're coping, | 如果你改变你的应对方式, |
| 97 | then you can lower your anxiety. | 然后,你可以降低你的焦虑。 |
| 98 | In our study at the University of Cambridge, | 在我们剑桥大学的研究中 |
| 99 | we showed that women living in poor areas | 我们显示生活在贫困地区的妇女 |
| 100 | have a higher risk for anxiety | 有更高的焦虑风险 |
| 101 | than women living in richer areas. | 而不是生活在富裕地区的妇女。 |
| 102 | Now, these results didn't surprise us, | 这些结果并不令我们吃惊, |
| 103 | but when we looked closer, | 但当我们仔细看时, |
| 104 | we found that women living in poor areas, | 我们发现,生活在贫困地区的妇女, |
| 105 | if they had a particular set of coping resources, | 如果他们有一套特定的应对资源, |
| 106 | they didn't have anxiety, | 他们没有焦虑, |
| 107 | while women living in poor areas | 生活在贫困地区的妇女 |
| 108 | without these coping resources had anxiety. | 没有这些应对资源 就有焦虑。 |
| 109 | Other studies showed that people | 其他研究表明, |
| 110 | who had faced extreme circumstances, | 他们遭遇重重的灾难, |
| 111 | who had faced adversity, | 他们遭遇厄运, |
| 112 | been through wars and natural disasters, | 经历了战争和自然灾害, |
| 113 | if they had coping resources, | 如果他们有应对资源, |
| 114 | they remained healthy and free of mental disorders, | 他们保持健康,没有精神障碍, |
| 115 | while others facing the same hardships, | 以遭受同样的苦难者发誓, |
| 116 | but without coping skills, | 但是没有应付能力 |
| 117 | went on a downward spiral and developed mental disorders. | 进入了下行的螺旋 并产生了精神障碍。 |
| 118 | So, what are some of these coping resources | 那么,这些应对资源是什么? |
| 119 | and how can we use them to lower our anxiety? | 我们如何利用它们来降低我们的焦虑? |
| 120 | And before I dive into what they are, | 在我潜入它们之前 |
| 121 | I'd like to point out, | 我想指出的是, |
| 122 | and I think this is so interesting, | 我觉得这很有趣 |
| 123 | you can develop these coping resources | 您可以开发这些应对资源 |
| 124 | or coping skills on your own | 或独自应对技能 |
| 125 | through the things that you do. | 通过你做的事情。 |
| 126 | You can take charge of your anxiety and lower it, | 你可以控制你的焦虑 并降低它, |
| 127 | which I think is so empowering. | 我认为,这是如此增强能力。 |
| 128 | Today, I'll be talking about three coping resources, | 今天,我将谈论三个应对资源, |
| 129 | and the first one is feeling | 第一个是感觉 |
| 130 | like you're in control of your life. | 就像你控制你的生活一样 |
| 131 | People who feel like they're more in control of their life | 感觉自己更能掌控生活的人 |
| 132 | have better mental health. | 心理健康得到改善。 |
| 133 | If you feel like you're lacking in control in life, | 如果你觉得自己在生活中缺乏控制 |
| 134 | then research shows that you should engage in experiences | 然后,研究表明,你应该参与经验 |
| 135 | that give you greater control. | 让你拥有更大的控制权 |
| 136 | I'll show you what I mean. | 师示之曰. |
| 137 | Do you sometimes find that you put off starting something | 你有时会发现 你推迟开始一些事情 |
| 138 | because you just don't feel ready enough? | 就因为你还没准备好? |
| 139 | Do you find it hard to make decisions, | 你觉得很难做决定吗? |
| 140 | like what to wear, what to eat, who to date, | 像穿什么,吃什么,谁约会, |
| 141 | which job to take up? | 哪个工作要承担? |
| 142 | Do you tend to waste a lot of time | 你经常浪费时间吗? |
| 143 | deciding what you might do while nothing gets done? | 确定你可能做什么 而无所事事? |
| 144 | A way to overcome indecision | 克服不决的方法 |
| 145 | and this lack of control in life is to do it badly. | 生活中这种缺乏控制的状况,就是做不好。 |
| 146 | There's a quote by writer and poet G.K. Chesterton | 作家兼诗人G.K.切斯特顿的引文 |
| 147 | that says, anything worth doing | 这说明,任何值得做的事 |
| 148 | is worth doing badly the first time. | 这是值得做坏的 第一次。 |
| 149 | The reason why this works so well | 事情这么顺利的原因 |
| 150 | is that it speeds up your decision-making | 就是它能加速你的决策 |
| 151 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}然后把你推向行动 | |
| 152 | Otherwise, you can spend hours deciding | 否则,你可以花几个小时决定 |
| 153 | how you should go about doing something | 你该做什么事情 |
| 154 | or what you should do. | 或者你应该做什么。 |
| 155 | This can be paralyzing and can make you afraid to even begin. | 这可能会麻痹 让你不敢开始 |
| 156 | All too often, we aim for perfection, | 我们经常追求完美 |
| 157 | but never end up doing anything | 但永远不会做任何事情 |
| 158 | because the standards that we set for ourselves are too high. | 因为我们为自己制定的标准太高了。 |
| 159 | They're intimidating, which stresses us out, | 他们恐吓我们,这让我们很紧张 |
| 160 | so we delay starting something | 所以我们推迟开始一些事情 |
| 161 | or we might even abandon the whole thing altogether. | 或者我们甚至可以完全放弃这一切。 |
| 162 | Do it badly frees you up to take action. | 做它严重释放你采取行动。 |
| 163 | I mean, you know how it is. | 我的意思是,你知道这是怎样的。 |
| 164 | So often, we want to do something perfectly. | 我们经常想做一些完美的事情。 |
| 165 | We can't start until it's the perfect time | 在时机成熟之前不能开始 |
| 166 | until we've got all the skills, | 直到我们掌握了所有的技能 |
| 167 | but this can be daunting and stressful, | 但它可能令人生畏 和压力, |
| 168 | so why not just jump into it? | 那为什么不跳进去呢? |
| 169 | Just do it, however, without worrying if it's good or bad. | 但是,只要做到这一点,不用担心是好是坏。 |
| 170 | This will make it that much easier to start something | 这会让它更容易开始一些事情 |
| 171 | and as you're doing it badly to finish it | 既然你为完成它做了坏事 |
| 172 | and when you look back, | 当你回头看时, |
| 173 | you'll realize more often than not that actually it's not that bad. | 你会更经常地意识到 这其实没那么糟糕。 |
| 174 | A close friend of mine who has anxiety started using this motto | 我一个有焦虑症的亲密朋友 开始使用这个格言 |
| 175 | and this is what she said. | 这就是她说的 |
| 176 | When I started using this motto, my life transformed. | 当我开始使用这个格言,我的生活改变了。 |
| 177 | I found that I could complete tasks | 我发现我可以完成任务 |
| 178 | in much shorter time periods than before. | 时间比以前短得多。 |
| 179 | Do it badly gave me wings to take risks, | 做它不好给我的翅膀承担风险, |
| 180 | to try something differently, | 尝试不同的东西, |
| 181 | and to have way more fun during the whole process. | 在整个过程中更有趣 |
| 182 | It took the anxiety out of everything and replaced it with excitement. | 它把焦虑从一切中消除出来,代之以兴奋. |
| 183 | So, do it badly and you can improve as you go along. | 所以,做不好,你可以 改善随着你走。 |
| 184 | I'd like to ask you to think about this. | 我想请你考虑一下 |
| 185 | If you start using this motto today, how would your life change? | 如果你今天开始使用这个格言,你的生活会怎样改变? |
| 186 | The second coping strategy is to forgive yourself | 第二个策略是原谅你 |
| 187 | and this is very powerful if you use it. | 如果你用它,这很厉害 |
| 188 | People with anxiety think a lot about what they're doing wrong, | 焦虑的人想了很多 他们在做什么错, |
| 189 | their worries, and how bad they're feeling. | 他们的担心, 和多糟糕的感受。 |
| 190 | Imagine if you had a friend who constantly pointed out | 想象一下,如果你有一个朋友 谁不断指出 |
| 191 | everything that you're doing wrong | 你做错的一切 |
| 192 | and everything that was wrong with your life. | 以及你生命中的一切错误 |
| 193 | You would probably want to get rid of this person right away, wouldn't you? | 你可能想马上除掉这个人,不是吗? |
| 194 | Well, people with anxiety do this to themselves all day long. | 焦虑的人整天都这样 |
| 195 | They're not kind to themselves. | 他们对自己不友善 |
| 196 | So, maybe it's time to start being kinder with ourselves, | 所以,也许是时候 开始与我们友好, |
| 197 | time to start supporting ourselves. | 是时候开始支持自己了 |
| 198 | And a way to do this is to forgive yourself | 这样做的方法就是原谅自己 |
| 199 | for any mistakes you think you might have made just a few moments ago | 对于任何你认为 你可能已经犯过的错误 几分钟前 |
| 200 | to mistakes made in the past. | 对过去的错误。 |
| 201 | If you had a panic attack and are embarrassed about it, forgive yourself. | 如果你惊慌失措 感到尴尬 请原谅自己 |
| 202 | If you wanted to talk to someone but couldn't muster up the courage to do so, | 如果你想和别人谈谈 但不能鼓起勇气来 |
| 203 | don't worry about it, let it go. | 不要担心,让它去。 |
| 204 | Forgive yourself for anything and everything | 原谅你的一切 |
| 205 | and this will give you greater compassion towards yourself. | 这会让你更同情自己 |
| 206 | You can't begin to heal until you do this. | 你不能开始治愈 直到你这样做。 |
| 207 | And last but not least, | 最后但同样重要的是, |
| 208 | having a purpose and meaning in life is a very important coping mechanism. | 在生活中有目的和意义是一个非常重要的应对机制。 |
| 209 | Whatever we do in life, whatever work we produce, | 无论我们在生活中做什么, 无论我们的工作, |
| 210 | however much money we make, | 不管我们赚了多少钱 |
| 211 | we cannot be fully happy until we know that someone else needs us, | 除非我们知道别人需要我们 否则我们无法完全快乐 |
| 212 | that someone else depends on our accomplishments | 别人取决于我们的成就 |
| 213 | or on the love that we have to share. | 或者我们不得不分享的爱 |
| 214 | It's not that we need other people's good words to keep going in life, | 我们不需要别人的好话来继续生活 |
| 215 | but if we don't do something with someone else in mind, | 但是如果我们不做一些事情 与别人的想法, |
| 216 | then we're at much higher risk for poor mental health. | 那我们的心理健康风险就更高了 |
| 217 | The famous neurologist, Dr. Victor Frankl said, | 著名的神经学家维克多·弗兰克尔医生说: |
| 218 | for people who think there's nothing to live for | 给那些认为没有生命的人 |
| 219 | and nothing more to expect from life, | 与众生无比期待, |
| 220 | the question is getting these people to realize | 问题是让这些人意识到 |
| 221 | that life is still expecting something from them. | 生活还在等待着他们 |
| 222 | Doing something with someone else in mind | 跟别人一起做事 |
| 223 | can carry you through the toughest times. | 让你度过最艰难的时光 |
| 224 | You'll know the why for your existence | 你会知道你存在的原因 |
| 225 | and will be able to bear almost any how, | 并且几乎能够忍受任何情况, |
| 226 | almost any how. | 几乎任何办法。 |
| 227 | So, the question is, | 所以,问题是, |
| 228 | do you do at least one thing with someone else in mind? | 你至少做一件事 与别人的想法? |
| 229 | This could be volunteering | 这可能是志愿行动 |
| 230 | or it could be sharing this knowledge that you gained today with other people, | 也可能是分享你今天学到的知识 |
| 231 | especially those who need it most. | 特别是那些最需要的人 |
| 232 | And these are often the people who don't have money for therapy, | 而这些人往往是没有钱治疗的人, |
| 233 | and they're usually the ones with the highest rates of anxiety disorders. | 而他们通常是焦虑症发病率最高的人. |
| 234 | Give it to them, share with others, | 给他们,和别人分享, |
| 235 | because it can really improve your mental health. | 因为它能真正改善你的心理健康。 |
| 236 | So, I would like to conclude with this. | 因此,我想最后谈这一点。 |
| 237 | Another way that you can do something with someone else in mind | 另一种方式,你可以做一些 与别人的想法 |
| 238 | is finishing work that might benefit future generations. | 正在完成可能有益于子孙后代的工作。 |
| 239 | Even if these people will never realize what you've done for them, | 即使这些人永远不会意识到 你为他们做了什么, |
| 240 | it doesn't matter, because you will know. | 没关系,因为你会知道的 |
| 241 | And this will make you realize | 这会让你意识到 |
| 242 | the uniqueness and importance of your life. | 你生命的独特性和重要性。 |
| 243 | Thank you. | 谢谢 |
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