TED演讲：如何避免被别人的带刺情绪影响？

发布于 2024-07-02 · 时长 10:59

字幕摘录

时间	英文	中文
0:04	So I'm a sports and performance psychologist, which means I get to work with a lot of people,	所以我是个运动和表演心理学家也就是说我和很多人一起工作
0:09	like elite athletes, military professionals, and top government agencies, whose career	像精英运动员、军事专业人士以及政府高层机构他们的职业生涯
0:14	and safety depend on peak performance.	安全取决于峰值性能
0:16	And I'll never forget this one story a soldier told me about his time serving in Iraq.	我永远不会忘记这个故事一个士兵告诉我他在伊拉克服役的时间。
0:22	It was around the early 2000s when the United States had military operations in both Iraq	大约是2000年代初美国在伊拉克的军事行动
0:27	and Afghanistan.	与阿富汗的关系。
0:29	And during this time, many locals were encouraged to come forward and share information about	在此期间,许多当地人被鼓励站出来分享有关
0:33	potential threats.	潜在威胁。
0:34	So one day, this Iraqi man approaches the gate of a US outpost to share intelligence	有一天,这个伊拉克人来到美国前哨的大门分享情报
0:39	about a possible threat.	可能的威胁。

展开字幕全文（171 条）

序号	英文	中文
1	So I'm a sports and performance psychologist, which means I get to work with a lot of people,	所以我是个运动和表演心理学家也就是说我和很多人一起工作
2	like elite athletes, military professionals, and top government agencies, whose career	像精英运动员、军事专业人士以及政府高层机构他们的职业生涯
3	and safety depend on peak performance.	安全取决于峰值性能
4	And I'll never forget this one story a soldier told me about his time serving in Iraq.	我永远不会忘记这个故事一个士兵告诉我他在伊拉克服役的时间。
5	It was around the early 2000s when the United States had military operations in both Iraq	大约是2000年代初美国在伊拉克的军事行动
6	and Afghanistan.	与阿富汗的关系。
7	And during this time, many locals were encouraged to come forward and share information about	在此期间,许多当地人被鼓励站出来分享有关
8	potential threats.	潜在威胁。
9	So one day, this Iraqi man approaches the gate of a US outpost to share intelligence	有一天,这个伊拉克人来到美国前哨的大门分享情报
10	about a possible threat.	可能的威胁。
11	But instead of being treated like an ally, he was met with hostility by the soldier	但是他没有被当成盟友对待,反而遭到士兵的敌意
12	who was debriefing him.	谁在向他汇报。
13	But that's likely because just days earlier, soldiers from another unit were killed in	可能是因为几天前另一支部队的士兵被杀了
14	a surprise attack.	突然袭击
15	And so as the interview continued, so did the soldier's irritation.	随着采访的继续,士兵的烦恼也随之而来.
16	And as a result, the Iraqi man became frustrated.	也因此伊拉克人变得沮丧.
17	In the end, tempers were flaring so high that the interview was cut short.	最终,脾气高涨,以致采访被缩短.
18	And the following day, two separate units were hit by roadside bombs.	而第二天,两支独立的部队被路边炸弹击中.
19	Of course, we'll never know for sure if the attacks could have been stopped had the interview	当然,我们永远也无法确定如果采访的话袭击是否会停止
20	gone differently.	变了
21	But the reason why I'm telling you this story is because it's an excellent example of a	但我告诉你这个故事的原因是因为它是一个很好的例子
22	super common problem that keeps so many of us from performing at our best.	超常见的问题使得我们很多人无法尽最大的努力
23	And it's how well we're able to regulate our emotions, which is one of the most common	这也是我们如何很好地调节我们的情绪, 这是最常见的之一
24	drivers of a good and bad performance.	开着好坏的车
25	And it turns out how well you're able to regulate your emotions depends on how susceptible	事实证明,你能否很好地调节你的情绪取决于如何易感
26	you are to a principle called emotional contagion.	你遵循的原则是情感传染。
27	It's just like it sounds.	犹如声闻.
28	It's how quickly you can catch the emotions of other people and then take them on as your	这是你能有多快地抓住别人的情绪然后把它们当作你的
29	own.	拥有。
30	The problem is, though, most of us are highly susceptible to other people's emotions, which	问题是,我们大多数人都非常容易受到别人的情绪影响,
31	means even the smallest external factor can impact how we perform at work, on the field,	意味着即使是最小的外部因素也能影响我们如何在工作上,在现场,
32	and even at home.	甚至在家中。
33	But lucky for us, we can learn how to avoid other people's emotions by becoming better	但幸运的是,我们可以学会如何通过变得更好来避免别人的情绪
34	at regulating our own.	管理我们自己的。
35	So here's how I like to think about this.	所以我喜欢这样想
36	Take a look.	看看这个。
37	Now, at a glance, this looks like a giant teddy bear looking shrub, right?	现在,看一眼,这看起来像一只巨大的泰迪熊看起来像灌木,对不对?
38	I remember seeing one of these for the very first time while hiking in Arizona.	我记得在亚利桑那州徒步旅行时我第一次看到这个
39	And because it looked soft, I reached out to touch it.	因为它看起来很柔软,我伸手去摸它。
40	But by the time my hand was close enough, the spines on the branches jumped and pricked	但到了我的手足够近的时候树枝上的脊椎就跳了起来刺伤了
41	me.	来啊
42	Literally, my hand was covered.	从字面上看,我的手被盖住了。
43	And every time I tried to remove one, that little sucker would break off and it would	每次我试图去除一个, 那个小傻瓜会断掉,它会
44	burrow deeper into my skin, just like the guy in the video.	就像录影带里那个家伙一样
45	In this plant, it has the perfect name.	在这个植物中,它有完美的名称.
46	It's called the jumping cholla.	名为跳跃cho罗.
47	And it left a lasting impression, figuratively and literally, so much so that when I teach	它留下了永恒的印象, 象征和字面上的, 如此之多,所以当我教
48	people how to regulate their emotions and avoid catching the emotions of other people,	人们如何调节自己的情绪避免抓住别人的情绪,
49	I refer to the jumping cholla effect.	我指的是跳跃性胆汁效应。
50	And over the years, I have concluded that the jumping chollas are just like people.	多年来,我的结论是跳跃的舞蹈就像人一样
51	They can be pricks.	他们可能是刺。
52	And if you're not careful, they can burrow deep into your skin.	如果你不小心,他们可以深入你的皮肤。
53	So to understand how this happens in real life, I think it's helpful to know what emotions	所以,为了了解现实生活中发生的事情, 我认为了解什么是情感是有用的
54	actually are.	其实是的。
55	And there's two popular theories about where emotions come from.	还有两种流行的关于情绪来自何处的理论.
56	The first theory is called cognitive appraisal, which basically says that the experience of	第一个理论叫做认知评估,它基本上说:
57	an emotion is actually you evaluating if your current situation aligns with your goals	一个情感其实是您评估如果你当前的情况符合您的目标
58	or expectations.	或期望。
59	So let's say you're on your way home to share some exciting news with your significant other.	因此,让我们假设你正在回家的路上与你的重要的其他人分享一些令人兴奋的消息。
60	You walk through the door, you find them sitting on the couch, but instead of a hello or how	你走过门,你会发现他们坐在沙发上, 但代替一个问候或如何
61	is your day, they leave the room without saying a word.	今天是你们的日子,他们不说话就离开房间。
62	Now, that's not how you expected your evening to go, which could lead to the emotion of	现在,这不是你期待的你的夜晚去, 这可能导致情绪
63	feeling annoyed.	感觉很烦恼
64	Does that make sense?	这有道理吗?
65	The other theory is called physiological perception, which is all about the emotions we subconsciously	另一种理论叫做生理感知这都是我们潜意识中的情感
66	assign to the physical changes in our body.	赋予我们身体的物理变化
67	Public speaking is a great way to understand this.	公开演讲是了解这一点的好办法。
68	How perfect, right?	多么完美,对不对?
69	Usually, right before I speak, I get butterflies in my stomach.	平时,在我说话之前,我胃里有蝴蝶
70	Now, if I have that same physical feeling the last time I spoke in public and the speech	现在,如果我有同样的身体感觉当我最后一次在公共演讲和演讲
71	went well, I may interpret that situation or that sensation as the emotion of excitement.	进展顺利,我可能会把这种情况或那种感觉解释为兴奋的情感。
72	But let's just say I bombed my last speech.	假设我上次的演讲被炸了
73	I may now interpret that butterfly feeling as nervousness or fear.	我现在可以把蝴蝶的感觉解释为紧张或恐惧。
74	Basically, we overlay our physiological perception from our past experiences onto our current	基本上,我们从过去的经验中将我们的生理认知覆盖到现在
75	situation.	情况
76	And what's interesting is that both of these theories also play into how we assess the	有趣的是,这两个理论也参与我们如何评估
77	emotions of other people.	别人的感情
78	Because the part of the brain that processes emotion and memory, the limbic system, is	因为大脑中处理情感和记忆的部分即四肢系统
79	considered to be an open loop system, which means it can be influenced by any external	被认为是一个开放的循环系统,这意味着它可以受到任何外部影响
80	factor.	参数。
81	Think about it.	考虑一下
82	Have you ever passed by someone and without saying a word, you could feel how annoyed	你曾经经过过某个人,不说一句话, 你会觉得很生气
83	or how excited they are?	或者他们有多兴奋?
84	And then maybe you felt annoyed or excited too.	也许你也觉得很烦恼或兴奋
85	It's an interesting concept to think about because our brains are hardwired to pick up	思考这个概念很有趣,因为我们的大脑很坚硬
86	these subtle cues in our environment, which makes it possible for the other person's	这些微妙的提示在我们的环境, 它使得有可能他人的
87	emotions to jump and attach to you.	情感的跳跃和附着于你。
88	But what many people don't realize is that every human being is affected by our open	但很多人没有意识到每个人受到我们开放的影响
89	loop system.	循环系统。
90	Many people at work or many people on the same team inevitably catch feelings from one	很多人在工作或许多人在同一团队不可避免地抓住的感觉从一个
91	another, sharing everything from jealousy to envy and worry to joy.	另一个,分享一切从嫉妒,嫉妒,担心,快乐。
92	The more cohesive the group, the stronger the sharing of moods.	群体越团结,分享情绪就越强.
93	And we see this play out in sports all the time.	我们经常在运动中看到这种表演。
94	And sometimes even in a good way.	有时甚至以好的方式。
95	Like if the team is getting beat, but the captain regulates his or her emotions and	就像球队被击败, 但队长调节他或她的情绪和
96	stays grounded and present, that can increase the likelihood that the rest of the team will	留在原地留在原地这可以增加团队其他成员的可能性
97	stay grounded and present as well, which is great when it happens.	留在原地和现场,这是伟大的当它发生。
98	But all it takes is for one person on that team to express a negative emotion for the	但需要的只是团队中的一个人表达一种负面情绪
99	whole thing to fall apart.	整个事情要崩溃。
100	Now take a moment and think about how long you've held on to an irritation, especially	想想你对刺激坚持了多久
101	after an encounter from a prickly person.	遇到一个讨厌的人后
102	Was it days?	是几天吗?
103	Weeks?	礼拜?
104	Months?	几个月?
105	Man, I had this one boss who I let his negative emotions jump and attach to me.	男人,我有一个老板我让他的负面情绪跳跃并附附在我身上。
106	And I held on to them for a year, literally a year.	我抱着他们一年,实际上一年。
107	And when I think back now, I can't help but cringe because of all the productivity loss	当我回想起来的时候我忍不住因为生产力的丧失而相信自己
108	and the amount of stress that I felt.	以及我感受到的压力
109	All because my boss and I caught each other's frustrations and couldn't escape the cycle	都因为我和老板彼此的挫折无法逃脱循环
110	of the jumping cholla effect.	跳跃性胆汁效应
111	But the ideal situation, which improves team and group dynamics as well as individual happiness,	但是,理想的情况, 改善团队和团体动态和个人幸福,
112	is for everyone to control their emotional state by sending back the other person's	是每个人都可以控制自己的情绪状态通过发送对方的
113	emotions to them.	他们的情绪。
114	And research shows that there's two common emotion regulation strategies that can help.	而研究表明,有两个共同的情绪调节策略可以帮助.
115	And I use both of these with my clients all the time.	我总是用这两个与我的客户。
116	Do you remember cognitive appraisal, where you assign meaning to a situation based on	你还记得认知评估吗? 你给基于
117	your goals and expectations?	你的目标和期望?
118	Well, the first strategy is called cognitive reappraisal, where you work to reframe how	第一个策略叫做认知再评估在那里你致力于重新定义
119	you interpret the situation in order to regulate your emotions.	你解释情况是为了控制你的情绪
120	It's like taking active steps to reevaluate your hiking path in order to avoid the jumping	这就像采取积极的步骤重新评估你的徒步路径以避免跳跃
121	cho.
122	Let me give you an example.	让我举个例子。
123	So I once had this soldier who was training to become an interrogator, and every time	所以我曾经有个士兵在训练成为审讯员每次
124	he got feedback, he immediately became defensive and then would justify his behavior.	他得到了反馈,他立刻变得防守然后会证明他的行为是正当的
125	Eventually, he told me that he acted that way because he thought his instructor just	最终,他告诉我,他这样做因为他认为他的教练只是
126	didn't like him.	不喜欢他
127	So with the use of cognitive reappraisal, he was taught to actively pause and reframe	所以通过认知再评估他被教导要积极暂停和重新塑造
128	his interpretation and expectation of the situation.	他对情况的解释和期望。
129	So if he thought, my instructor hates me, he always looks upset.	所以如果他觉得我的教练讨厌我他总是看起来很不高兴
130	He would reframe that thought to, he may look upset, but he takes the time to walk me through	他会重新塑造那些想, 他可能看起来很不高兴, 但他花时间陪我度过
131	what I need to fix.	我需要解决的
132	Now, training your brain to reframe takes time.	现在,训练你的大脑重新塑造需要时间。
133	And sometimes it's not easy because there's a hint of truth within each of our thoughts.	有时也不容易,因为我们的每一个想法中都有一点真理的暗示.
134	But if you work consistently on reframing, you'll be able to engage quickly people without	但是,如果你坚持不懈地努力重建,你会能够快速接触人们没有
135	being negatively affected by the other person's mood.	受到对方情绪的负面影响
136	Acceptance is the other emotion regulation strategy.	接受是另一种情绪调控策略.
137	It means what you think.	意为汝所想.
138	It's learning to accept a moment for what it is and not for what you want it to be.	它正在学习接受一个时刻因为它是什么,而不是你想要的是什么。
139	And when I teach people how to do this, I use a three-step framework.	当我教人们如何做到这一点时,我使用一个三步框架。
140	OK, so what, now what?	好吧,那现在怎么办?
141	By saying OK, you hold any additional judgment to the person or to the situation.	说好,你对人或情况有任何额外的判断
142	You then allow yourself space to accept your physiological responses and your perception	那你就让自己接受你的生理反应和感觉
143	to what's happening.	对正在发生的事情。
144	And once you distance yourself from your thoughts and your emotional state, well, then you can	一旦你远离你的思想和情感状态, 那么,你可以
145	say, so what?	那又怎样?
146	Because this helps acknowledge what happened purely as an event.	因为这能帮助人们承认所发生的事件纯属事件
147	And as you transition into now what, that means that you've gathered enough information	当你过渡到现在,这意味着你已经收集足够的信息
148	to be able to respond to the event.	能够对事件作出反应。
149	Now, most people can get to OK, but struggle to get past so what?	现在,大多数人可以到达OK, 但挣扎过去,那又怎样?
150	Because it can be difficult to detach our physiological perception from the situation.	因为可能很难把我们的生理认知从局势中分离出来.
151	But here's what I tell people to keep in mind.	但我告诉大家记住这一点。
152	Acceptance doesn't mean that you're OK with what happened or that you even want it to continue.	接受并不代表你对所发生的事情心满意足或者你甚至希望它继续下去
153	It means that you're able to take an aerial shot of the exchange and understand where	意思是你可以对交换机进行空中拍摄并了解在哪里
154	the prickly spines are and if they're worth attaching to.	刺骨的脊椎是, 如果他们值得附着。
155	Now, both of these strategies are my favorite because they're so powerful, especially on	现在,这两个策略都是我最喜欢的, 因为它们是如此的强大,特别是
156	the effects that they have on how we approach life and relationships.	他们对我们对待生活和关系的影响
157	And one study even suggests that cognitive reappraisal tends to be associated with more	一项研究甚至认为,认知再评估往往与更多
158	immediate emotional relief in negative situations, whereas acceptance may be better suited	在消极情况下立即给予情绪缓解,而接受则可能更合适
159	for decreasing short-term physiological reactions in unpleasant situations.	在不愉快的情况下减少短期生理反应。
160	But the best part, both of these strategies don't have to be separate practices.	但最好的部分是,这两种策略都不必是单独的做法.
161	Acceptance and cognitive reappraisal can be used interchangeably in order to maintain	接受和认知重新评估可互换使用,以维持
162	emotional self-control.	情绪自控。
163	The key, though, to implementing them is to become self-aware when you become emotionally	但是,关键是,当你在情感上变得自我意识
164	triggered by another person or event.	由另一个人或事件触发。
165	And once you consciously become aware of either your thoughts, emotions, or physical sensations,	一旦你意识到你的思想,情感, 或身体感觉,
166	well, then you can practice either technique.	那么,你可以练习两种技术。
167	These may be common concepts, but I'll tell you, they're definitely not commonly practiced.	这些可能是常见的概念, 但我会告诉你,它们绝对不是通常采用的。
168	So by remembering the jumping cholla effect, it will help you to be more self-aware and	因此,通过记住跳跃的cholla效应,它会帮助你更加自觉和
169	self-regulated.	自我调节。
170	And in turn, well, you avoid getting pricked by a prick.	而反过来,你又避免被刺刺。
171	Thank you.	谢谢

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