TED演讲：识别过度焦虑的_3_个步骤——以及你如何能重新控
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:04 | So, the most important thing to know about anxiety straight out of the gate is that it | 所以,最重要的事情 了解焦虑 直出大门是 |
| 0:08 | has gotten an unnecessarily bad rap, as has happened for a lot of negative emotions. | 已经得到了一个不必要的糟糕的说唱, 就像发生了很多负面的情绪。 |
| 0:14 | But you should know that psychologists have long understood that anxiety has both healthy | 但你应该知道心理学家早就明白 焦虑是健康的 |
| 0:19 | forms and unhealthy forms, and a lot of the anxiety we experience in the day-to-day is | 形式和不健康的形式, 我们每天经历的许多焦虑是 |
| 0:24 | healthy. | 健康点 |
| 0:25 | Okay, so what makes anxiety healthy? | 好吧,是什么使焦虑健康? |
| 0:28 | Anxiety is healthy when it is serving as an alarm system that lets us know that something's | 焦虑是健康的 当它作为一个警报系统 让我们知道的东西 |
| 0:33 | not right, that it gets our attention and helps us to keep ourselves safe. | 不对,它得到我们的注意 并且帮助我们保护自己安全。 |
| 0:37 | So if you're driving and somebody swerves and cuts you off, and you have a surge of | 所以,如果你开车 和某人转身 并切断你, 你有一个激增 |
| 0:42 | anxiety, that's a good thing. | 焦虑,这是好事。 |
展开字幕全文（408 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | So, the most important thing to know about anxiety straight out of the gate is that it | 所以,最重要的事情 了解焦虑 直出大门是 |
| 2 | has gotten an unnecessarily bad rap, as has happened for a lot of negative emotions. | 已经得到了一个不必要的糟糕的说唱, 就像发生了很多负面的情绪。 |
| 3 | But you should know that psychologists have long understood that anxiety has both healthy | 但你应该知道心理学家早就明白 焦虑是健康的 |
| 4 | forms and unhealthy forms, and a lot of the anxiety we experience in the day-to-day is | 形式和不健康的形式, 我们每天经历的许多焦虑是 |
| 5 | healthy. | 健康点 |
| 6 | Okay, so what makes anxiety healthy? | 好吧,是什么使焦虑健康? |
| 7 | Anxiety is healthy when it is serving as an alarm system that lets us know that something's | 焦虑是健康的 当它作为一个警报系统 让我们知道的东西 |
| 8 | not right, that it gets our attention and helps us to keep ourselves safe. | 不对,它得到我们的注意 并且帮助我们保护自己安全。 |
| 9 | So if you're driving and somebody swerves and cuts you off, and you have a surge of | 所以,如果你开车 和某人转身 并切断你, 你有一个激增 |
| 10 | anxiety, that's a good thing. | 焦虑,这是好事。 |
| 11 | It will focus your attention, it will help you be safe around that driver, maybe take | 它会吸引你的注意力, 它会帮助你安全 周围的司机,也许采取 |
| 12 | evasive maneuvers, but it's good for you to respond. | 逃避战术,但你最好响应 |
| 13 | If you're entirely indifferent or relaxed in that setting, it's not as safe. | 如果你完全漠不关心 或放松 在那种情况下, 它没有那么安全。 |
| 14 | So we look for anxiety to be of help to us, to guide us and to let us know what we're | 所以我们希望焦虑能帮助我们 引导我们 告诉我们我们是什么 |
| 15 | supposed to be doing and not doing. | 应该是做而不是做。 |
| 16 | I care for a lot of teenagers clinically, and you know, I will say to them, if you walk | 我关心很多青少年的临床, 你知道,我会告诉他们,如果你走 |
| 17 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}你以为会聚在一起 {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}结果 | |
| 18 | it's kind of, you know, wild, and you feel anxious, pay attention to that reaction. | 这是一种,你知道,野性, 你感到焦虑, 注意的反应。 |
| 19 | Like that's telling you something, that's indicating that you may not be as safe as | 就像这告诉你一些事情, 这意味着你可能没有那么安全 |
| 20 | you thought you were going to be. | 你以为你会是。 |
| 21 | So that's healthy anxiety. | 这就是健康的焦虑。 |
| 22 | The only time we consider anxiety to cross the line from healthy to unhealthy is under | 我们唯一一次考虑焦虑 从健康到不健康 |
| 23 | two conditions, actually. | 其实有两个条件 |
| 24 | One is when we have anxiety, but there's no threat that there's nothing wrong. | 一种是当我们有焦虑,但是没有威胁说没有错. |
| 25 | So if it's, you know, a lovely Sunday morning and you're taking a drive and there's no | 所以,如果这是,你知道, 一个可爱的星期天早上 你正在开车,没有 |
| 26 | traffic nearby, you shouldn't be having an anxiety response in that moment. | 在附近,你不应该有 焦虑的反应在那一刻。 |
| 27 | And if you do, we would consider that grounds for concern. | 如果你这样做,我们会认为 值得关注的理由。 |
| 28 | The other time we pay attention to anxiety and consider it to be unhealthy is if the | 另一回我们关注焦虑 认为它不健康 是如果 |
| 29 | anxiety response is way too big for what's happened out of proportion to events. | 焦虑反应太大了 与事件不成比例 |
| 30 | So if somebody swerves and cuts you off and you have a panic attack in that moment, that | 所以,如果有人转身 并切断你 你有一个恐慌的那一刻, |
| 31 | is not healthy anxiety, it is not helping you. | 这不是健康的焦虑, 它没有帮助你。 |
| 32 | And we would address that clinically. | 而我们会在临床上解决。 |
| 33 | Other than that, we really see anxiety as largely normal, protective, healthy, and useful | 除此以外,我们真的认为 焦虑基本上是正常的, 保护性的,健康的,有用的 |
| 34 | in our lives. | 我们的生活。 |
| 35 | All the same, it feels terrible, right? | 都一样,感觉很糟糕,对吧? |
| 36 | I think one of the things that's so true about anxiety is it doesn't feel good even if it's | 我认为其中一件事是那么真实的 关于焦虑是 它不感觉好,即使它是 |
| 37 | actually serving a useful purpose. | 其实是有用的 |
| 38 | And so whether the anxiety is healthy or unhealthy, it's really great to know how to get it in | 所以无论焦虑是健康的还是不健康的, 它真的很高兴知道如何得到它 |
| 39 | check if you want to. | 请检查是否想要。 |
| 40 | And that's what I'm going to teach you now. | 亦复如是现在教. |
| 41 | And you may be surprised to hear me say, oh, let me just teach you how to do this. | 你可能惊讶地听到我说 让我教你怎么做 |
| 42 | Because our experience of anxiety is that it's kind of out of control, that it sort | 因为我们的焦虑经历是 它有点失控,它排序 |
| 43 | of takes over. | 接管权。 |
| 44 | But despite that, the reality is that anxiety is probably the most systematic human emotion. | 但尽管如此,现实是焦虑可能是人类最系统的情感. |
| 45 | It unfolds in a very stepwise fashion. | 其演绎方式非常一步步. |
| 46 | It's actually a one, two, three process when it really goes off the rails. | 当它真正脱轨时,实际上是一个一,二,三过程. |
| 47 | And so I'm going to walk you through the one, two, three of how anxiety unfolds for all | 所以我要带你走过 焦虑的一、二、三 |
| 48 | of us. | 我们。 |
| 49 | And then we're going to come back and I'm going to show you how at every step of the | 然后,我们将回来 我会告诉你如何 在每一步 |
| 50 | way, there are things you can do to bring that anxiety back under control. | 有些事情你可以做 使焦虑恢复到正常状态 |
| 51 | OK, so the first thing that happens when we have an anxiety response is our bodies react. | 好吧,所以第一件事发生 当我们有焦虑反应的时候, 我们的身体反应。 |
| 52 | There's actually just a physical reaction that we have, and it's pretty universal and | 实际上,我们只有一种物理反应, 它相当普遍, |
| 53 | it's very familiar to all of us. | 我们都很熟悉 |
| 54 | Your heart rate accelerates, your breathing gets really quick and shallow. | 你的心跳加速,呼吸非常迅速和浅。 |
| 55 | It feels uncomfortable. | 感觉很不舒服 |
| 56 | There's other stuff happening in our bodies, too, at the same time. | 我们身体里还有其它东西同时发生 |
| 57 | But that activated heart, that kind of hyperventilating sense of breathing, everybody | 但是那激活的心脏,那种呼吸的超呼吸感,每个人 |
| 58 | knows that feeling. | 那种感觉是知道的 |
| 59 | OK, what's happening here? | 好吧,这是怎么回事? |
| 60 | The sympathetic nervous system, which is the part of our nervous system that is paying | 同情的神经系统 是我们神经系统的一部分 |
| 61 | attention to the environment, is sympathetic to what's around us, is kicking off some degree | 关注环境,同情周围的事物, 一定程度上在发展 |
| 62 | of the fight or flight response, right, that ancient response that we all know about. | 我们都知道的古老的反应 |
| 63 | And in the fight or flight response, what we want to do is get ready to run or attack. | 而在战斗或飞行反应中,我们想要做的是准备奔跑或进攻. |
| 64 | And so our sympathetic nervous system is taking measures to send a whole lot of heavily | 因此,我们同情的神经系统 正在采取措施 发送大量 |
| 65 | oxygenated blood out to our large muscle groups for that purpose. | 为了这个目的 给大肌肉组注射氧气 |
| 66 | That's why the heart accelerates. | 故心心加速. |
| 67 | That's why breathing changes. | 故呼吸变化. |
| 68 | And I, you know, especially caring for people who have not ever heard any of this before, | 我,你知道的, 特别关心的人 谁从来没有听说过这些, |
| 69 | it can be really helpful to understand that as strange as this reaction is, it has a sort | 了解这个反应的奇怪之处 会很有帮助 |
| 70 | of ancient logic to it, may not fit the moment, but it definitely makes sense. | 古代的逻辑 可能不合时宜 但绝对合理 |
| 71 | And it's not something going kind of out of whack when our heart and our lungs accelerate. | 当我们的心脏和肺加速的时候 事情不会失控 |
| 72 | So that's the first thing that happens. | 所以,这是第一个发生的事情。 |
| 73 | The second thing that happens is we notice that change in our body and we come to the | 发生第二件事,就是我们注意到 我们身体的改变,我们来到 |
| 74 | conclusion that we're going to call it anxiety. | 得出结论,我们将称之为焦虑。 |
| 75 | We decide to use that label. | 我们决定用那个标签 |
| 76 | This is often an arbitrary decision. | 这往往是一个任意的决定。 |
| 77 | We can call it something else, but we can sometimes default unhelpfully to calling it anxiety. | 我们可以称之为别的东西,但有时可以默认无益地称之为焦虑. |
| 78 | And then the third thing that happens, and this is where things really do go off the rails, | 然后发生第三件事, 这是事情真的 离开铁路, |
| 79 | is we engage in catastrophic thinking. | 我们是在进行灾难性的思考。 |
| 80 | And the definition of catastrophic thinking is actually very straightforward. | 而灾难性思维的定义实际上非常直截了当. |
| 81 | It's when we overestimate the risks and we underestimate our ability to manage the risks. | 就是当我们高估了风险 低估了我们管理风险的能力 |
| 82 | That's it. | 就这样 |
| 83 | Okay. | 摆 |
| 84 | So if you, your body reacts, you're like, I must be anxious. | 所以,如果你,你的身体 反应,你喜欢,我一定是焦急。 |
| 85 | Oh my gosh, this situation is completely out of control and there's nothing I can do to stop it. | 哦,我的天,这种情况是完全失控了 我无能为力来阻止它。 |
| 86 | That's when anxiety really becomes miserable. | 这时,焦虑真的变得悲惨。 |
| 87 | And that's the one, two, three. | 这是一,二,三。 |
| 88 | All right. | 好吧,我们走。 |
| 89 | So knowing that, let's go back and hit every one of these in terms of how we can work against them. | 所以知道这一点,让我们回去,从我们如何对付他们的角度 来打击所有这些。 |
| 90 | So the first one, the body reacting. | 所以第一个,身体反应。 |
| 91 | Okay. | 摆 |
| 92 | So one of the most powerful ways to get the body to calm down is through controlled breathing. | 所以,让身体冷静下来最强大的方法之一是通过控制呼吸. |
| 93 | And I will tell you, if you're having like this really breathing, like you're going to go to | 我会告诉你 如果你真的有这样的呼吸 就像你会去 |
| 94 | breathing, I totally get it for years. | 呼吸,我完全得到它多年。 |
| 95 | I was like, oh, that's so woo woo. | 我当时想,哦,那是如此的呜呜。 |
| 96 | That's not that technical. | 这不是那么技术。 |
| 97 | It's not that scientific. | 没那么科学 |
| 98 | Okay. | 摆 |
| 99 | I was wrong. | 我错了 |
| 100 | I learned I was wrong. | 我发现我错了 |
| 101 | And in fact, breathing is this really biological intervention. | 事实上,呼吸是真正的生物干预。 |
| 102 | And what it does is it kickstarts the parasympathetic part of our nervous system. | 它会启动我们神经系统的寄生虫部分。 |
| 103 | And the parasympathetic nervous system, its job is to reset the body to its resting state. | 而寄生虫神经系统,它的工作是将身体重置为休息状态. |
| 104 | Okay. | 摆 |
| 105 | Here's how this works. | 事情是这样的 |
| 106 | It's kind of amazing. | 这有点惊人。 |
| 107 | So just as the brain can signal to the heart and lungs, like go into overdrive, | 所以,就像大脑可以向心脏和肺部发出信号, 就像进入过程, |
| 108 | we might have to do something here. | 我们可能得做点什么 |
| 109 | We're also of a mind that the lungs can communicate back to the brain. | 肺能与大脑沟通 |
| 110 | So when we're anxious, we're breathing quickly and kind of shallowly. | 所以,当我们感到焦虑时,我们呼吸迅速,而且有点浅。 |
| 111 | And if we override that, if we deliberately deepen and slow our breathing, | 如果我们超越它, 如果我们故意加深和减缓呼吸, |
| 112 | what we think we're doing, this is sort of the understood science, | 我们认为我们在做什么, 这是某种理解的科学, |
| 113 | is that we are hacking into a set of nerves on the surface of our lungs that are stretch receptors. | 也就是我们正黑进 我们肺表面的神经 也就是伸展受体 |
| 114 | And all day, every day, those nerves are paying attention to our breathing to keep us safe. | 整天,每天,这些神经 都在关注我们的呼吸 以保障我们的安全。 |
| 115 | And they notice that we have slowed our breathing and things have gotten calmer. | 他们注意到我们的呼吸速度放慢了 事情变得平静了 |
| 116 | And they read that as evidence of safety because we only breathe deeply and slowly when we're safe. | 他们读到这个是安全的证据,因为我们只有在安全的时候才能深呼吸和缓慢呼吸。 |
| 117 | And they send that message up to the brain saying, | 他们把信息传递到大脑说, |
| 118 | you're kind of having a reaction that doesn't make sense because the | 你的反应有点不合理 因为... |
| 119 | nerves on the lungs are telling us that we must be safe. | 肺上的神经告诉我们,我们必须安全。 |
| 120 | And that's how anxiety comes under control. | 这就是焦虑如何得到控制。 |
| 121 | That's step one. | 这是第一步。 |
| 122 | Step two, if we want to need to, is to consider whether anxiety is the right name for what's | 第二步,如果我们需要, 是考虑 焦虑是否是正确的名称 |
| 123 | happening, that we have a kind of activated response all the time. | 发生了,我们有 一种激活的反应 所有的时间。 |
| 124 | So it might be like, I was excited for this presentation. | 所以说,我对这个演讲很兴奋。 |
| 125 | And before this presentation, I kind of felt a little bit of a rev. | 在演讲之前,我感觉有点反感。 |
| 126 | I could have said, I must be anxious. | 我可以说,我一定很焦虑 |
| 127 | But instead I said, no, I think I'm really excited. | 但我说,不,我觉得我真的很兴奋。 |
| 128 | And that shift in thinking actually makes a huge difference in terms of how we feel | 这种思维的转变 对我们的感受产生了巨大的影响 |
| 129 | about what we're engaging. | 关于我们订婚的事 |
| 130 | The third thing we want to watch out for is anxiety going off the rails with catastrophic | 我们最想注意的第三件事是 焦虑和灾难性的下场 |
| 131 | thinking. | 考虑。 |
| 132 | And again, that's overestimating risk, underestimating our ability to handle it. | 这再次高估了风险,低估了我们应付风险的能力。 |
| 133 | So if something is feeling really, really scary to you, really, really anxiety provoking, | 所以,如果某件事真的感到, 真的可怕的你, 真的,真的,真正的焦虑引起, |
| 134 | key questions to ask yourself are, am I imagining this to be worse than it might really be? | 关键的问题在于 我想象这比真的更糟糕吗? |
| 135 | So you're going to try to bring that estimation of risk down. | 所以你要试着降低风险估计。 |
| 136 | And also, do I have more say in how this is going to go that I'm giving myself credit for? | 还有,我还有没有更多的话要说 这会如何去,我给自己 的功劳? |
| 137 | Are there things I can do to actually increase my sense of control, not feel as helpless | 我能不能做点什么来增强我的控制意识 而不是感到无助 |
| 138 | as I do right now? | 就像我现在一样? |
| 139 | So you're not trying to get rid of the anxiety entirely, but you're trying to sort of get it | 所以你不是想完全摆脱焦虑 但你想得到它 |
| 140 | in the narrower band of not overestimating risk and not underestimating your own powers. | 在狭义的波段,不高估风险,也不低估自己的能力。 |
| 141 | OK, so I'm going to start to wrap up, but here is the bottom line. | 好吧,所以我开始 结束,但这里是底线。 |
| 142 | Most of the time we don't need to feel anxious about feeling anxious. | 大多数时候我们不需要 感到焦虑。 |
| 143 | It really is there to help us out. | 它真的在那里帮助我们。 |
| 144 | And whether we want it there or not, or whether it's helping us or not, if we want to get it | 无论我们是否想要, 或它是否帮助我们, 如果我们想要它 |
| 145 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}在控制之下 {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}知道如何进行的基本情况 {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}真的让你坐在驾驶座上 | |
| 146 | of knowing how to calm yourself when you feel anxious. | 当你感到焦虑时会知道如何镇定自己 |
| 147 | And so you don't have to feel like it's something that you are at the mercy of. | 所以,你不必觉得 这是你正在支配的东西。 |
| 148 | You spoke about breathing and how you were skeptical in the early days. | 你谈到呼吸 和如何你怀疑 在早期。 |
| 149 | Do you have a particular breathing practice you like? | 你有特别的呼吸练习吗? |
| 150 | I do. | 当然 |
| 151 | Once I got over my snobbery about breathing, I used something called square breathing | 一旦我克服了呼吸的自鸣得意 我用了一种叫方形呼吸的方法 |
| 152 | or box breathing. | 或装箱呼吸。 |
| 153 | And most people have often heard of this. | 大多数人都听说过这个 |
| 154 | And it's really simple. | 很简单 |
| 155 | It's where you breathe in on a count of three. | 这是你呼吸的地方 在数到三。 |
| 156 | So one, two, three, and I'm actually going to walk us through it as a group. | 所以,一,二,三, 我实际上要作为一个小组来走过它。 |
| 157 | Then you hold it for a count of three. | 后以数为三. |
| 158 | One, two, three. | 一二三时. |
| 159 | Then you exhale slowly on a count of three. | 数到三你就慢慢呼气 |
| 160 | One, two, three. | 一二三时. |
| 161 | And then you wait. | 然后你就等着 |
| 162 | One, two, three. | 一二三时. |
| 163 | So one, two, three, and one, two, three, hold one, two, three, exhale one, two, three, wait. | 故一,二,三;一,二,三;一,二,三;一,二,三;一,呼气;一,二,三;等. |
| 164 | OK, so let's all do it together. | 好吧,让我们一起来。 |
| 165 | But here is my instruction to you. | 但这是我给你的指示 |
| 166 | If you really want this to work, picture the nerves on the surface of your lungs getting | 如果你真想用它 想象一下肺表面的神经 |
| 167 | the message. | 讯息。 |
| 168 | You're not just breathing to breathe, right? | 你不只是呼吸,对不对? |
| 169 | You're breathing because you are hacking into this system and using those nerves | 你呼吸是因为你黑进这个系统 用那些神经 |
| 170 | to communicate to your brain that everything's OK. | 告诉你的大脑,一切都好。 |
| 171 | All right. | 好吧,我们走。 |
| 172 | So everybody like, breathe a little bit already. | 所以大家都喜欢, 呼吸一点点。 |
| 173 | Breathe in slowly. | 慢慢吸进去 |
| 174 | One, two, hold it. | 一,二,坚持住。 |
| 175 | One, two, three, exhale slowly. | 一,二,三,慢慢呼出来. |
| 176 | One, two, three, now pause. | 一 二 三 现在暂停 |
| 177 | One, two, that's it. | 一,二,就是这样。 |
| 178 | And you can do it a few times. | 亦能作数遍. |
| 179 | If you're really anxious a lot, you should be practicing this when you're not anxious | 如果你真的很焦虑, 你应该练习 当你不焦虑 |
| 180 | so that you can slip right into that groove. | 这样你就可以滑进那个沟槽里 |
| 181 | But it is powerful. | 但它是强大的。 |
| 182 | It is really powerful. | 它真的很强大。 |
| 183 | And I am a little embarrassed about how long it took me to get on the breathing training. | 我有点尴尬 我花了多久才能接受呼吸训练 |
| 184 | I mean, it's actually incredible because just doing that with you, you know, | 我的意思是,这实际上是不可思议的 因为只要这样做与你,你知道, |
| 185 | the little ball of whatever excitement in my stomach just sort of dissipates. | 我胃里任何兴奋的小球 都会消散 |
| 186 | Yeah, so breathing people, it's real. | 是啊,所以呼吸的人,这是真实的。 |
| 187 | It's important. | 这很重要 |
| 188 | So we already have some questions flooding in and I want to make this | 所以,我们已经有一些问题 淹没,我想做这个 |
| 189 | useful for the members. | 对成员有用。 |
| 190 | So let's get right to them. | 所以,让我们直说吧。 |
| 191 | First up, Gordon wants to know about helping other people. | 首先,戈登想知道 帮助别人。 |
| 192 | How can we help if we notice that a friend or a family member | 如果我们注意到朋友或家人 |
| 193 | is experiencing, you know, excessive anxiety? | 正在经历,你知道,过度的焦虑? |
| 194 | OK, I love this question. | 我喜欢这个问题 |
| 195 | So the first thing I would say, just by being generally useful, | 所以,第一件事,我要说, 只是总体上有用, |
| 196 | is we'll get to the excessive piece, but just people need validation | 我们会找到多余的碎片 但人们需要验证 |
| 197 | that anxiety makes sense most of the time. | 大多数时候,焦虑是有意义的。 |
| 198 | And one of the real hazards of anxiety being talked about | 和真正的危险之一 焦虑被谈论 |
| 199 | as though it's everywhere and always pathological | 好像它无处不在 总是病态的 |
| 200 | is that people experience normal anxiety. | 是人们会经历正常的焦虑。 |
| 201 | And then they think, oh, I'm having anxiety. | 然后他们想,哦,我感到焦虑。 |
| 202 | Oh, no, there's something really wrong. | 哦,不,真的有问题 |
| 203 | And so one quick thing you can do to say somebody who's anxious, | 所以有一件事你可以做 说某人谁的焦虑, |
| 204 | if they're like, oh, my gosh, I have a big talk tomorrow and I'm anxious, | 如果他们喜欢,哦,我的天哪, 我有一个大的谈话明天,我很焦虑, |
| 205 | you can say you're having the right reaction. | 你可以说你的反应是正确的 |
| 206 | That's really like that's going to give you energy and just | 这真的像 这将给你的能量,只是 |
| 207 | there's nothing wrong with being anxious about a talk | 急着谈没什么不对的 |
| 208 | or there's nothing wrong with having to go tell your boss | 要不然就告诉你老板 |
| 209 | something they don't want to hear and that making you anxious. | 他们不想听的 让你很焦虑 |
| 210 | That's evidence that you work perfectly. | 这证明你的工作很完美 |
| 211 | Right. | 对 |
| 212 | So that alone reassures people a lot. | 所以只有这样才能让人安心 |
| 213 | And then I think the next step you can do is to say | 然后我想下一步你可以说 |
| 214 | if it gets uneasy, if it gets to be too much, | 如果它变得不舒服, 如果它得到太多, |
| 215 | more anxiety than is helpful to you, right? | 更焦虑 比帮助你,对不对? |
| 216 | Even framing it is like this should help you out until it doesn't. | 即使是陷害它 也应该帮助你 直到它没有。 |
| 217 | You can actually dial it back. | 你可以拨回去 |
| 218 | So walk them through why breathing works. | 让他们了解呼吸的原理 |
| 219 | Everybody knows they're supposed to breathe. | 每个人都知道他们应该呼吸。 |
| 220 | Very few people know why. | 很少有人知道原因 |
| 221 | And so that's why people won't do it. | 故人不从. |
| 222 | And so when I'm caring for people, I will say | 所以当我关心别人时 我会说 |
| 223 | think about your anxiety being on a dial, right? | 想想你在拨号上的焦虑,对吗? |
| 224 | And if it's a zero to 10 dial, two to three, | 如果是0到10拨 2到3拨 |
| 225 | you actually tend to do a better job with whatever you're | 其实你总是做一个更好的工作 无论你是什么 |
| 226 | needing to do if you have a little energy, a little rev. | 需要做 如果你有一点精力,一点点回馈。 |
| 227 | Once it gets into four, five, six, seven, you start to be in trouble. | 一旦它进入四,五,六,七, 你开始有麻烦了。 |
| 228 | And so I teach people to use the breathing to actually turn down the dial. | 所以我教人们用呼吸方式 来关掉拨号。 |
| 229 | But that idea of like, you're not at the mercy of this. | 但那种想法,你不会受这个摆布的 |
| 230 | You can be in the driver's seat on this and you can use breathing | 你可以坐在司机的座位上 你可以呼吸 |
| 231 | or reframing or questioning your own thinking is really helpful | 或重新思考 或质疑自己的思想 真的很有帮助 |
| 232 | because there is a general sense of like, | 因为有一种一般的感觉, |
| 233 | we're helpless in the face of anxiety and we're really not. | 我们面对焦虑是无助的 我们真的不是 |
| 234 | So Katarina describes an anxiety that leads them to avoid things. | 因此,卡塔琳娜描述了一种导致他们逃避事物的焦虑. |
| 235 | So meeting new people because it's scary. | 所以,遇到新人,因为它是可怕的。 |
| 236 | What do you recommend for that kind of avoidance tactic around anxiety? | 你有什么建议 那种避免焦虑的策略? |
| 237 | Oh, Katarina, I am so glad you brought up avoidance. | 哦,卡塔琳娜,我很高兴 你提起避避。 |
| 238 | This is actually the most important thing we need to say | 这其实是最重要的事情 我们需要说 |
| 239 | when it gets to talking about anxiety. | 当它开始谈论焦虑。 |
| 240 | So when we're frightened of something, our instincts are like, get away. | 所以,当我们害怕的东西, 我们的直觉就像,走开。 |
| 241 | And if that is a tiger or a bad driver, those are really good instincts. | 如果那是老虎或坏车手, 那真的是很好的直觉。 |
| 242 | And so when we remain frightened of something that's in our everyday lives, | 所以当我们继续害怕 我们日常生活中的东西 |
| 243 | we can actually feel very compelled to avoid it. | 实际上,我们感到非常有必要避免它。 |
| 244 | If you remember anything from what we talked about today, | 如果你记得我们今天谈论的任何事 |
| 245 | these are the three words I want you to remember most. | 这是我最想记住的三个词。 |
| 246 | Avoidance feeds anxiety. | 避免滋长焦虑 |
| 247 | So here's the process. | 过程是这样的。 |
| 248 | It's actually a wonderfully, I think it's fascinating science on this. | 这其实是一个美妙的, 我认为它是一个令人着迷的科学。 |
| 249 | So say, Katarina, you're thinking about going to a party. | 这么说吧,卡塔琳娜,你想参加派对 |
| 250 | You've been invited to a party and you're like, | 你被邀请参加一个派对,你喜欢, |
| 251 | okay, I'm going to try to go to this party. | 好吧,我要去尝试 去这个党。 |
| 252 | And then it's time to go to the party | 然后是时候去党 |
| 253 | and you feel your anxiety starting to bubble up and you're like, | 你感到你的焦虑 开始发泡,你喜欢, |
| 254 | forget it, I'm going to cancel. | 算了,我要取消比赛了 |
| 255 | Okay, here's what's going to happen. | 好吧,接下来会发生什么。 |
| 256 | You'll go from feeling very, very anxious to suddenly feeling much, much better. | 你会从非常,非常的焦虑 突然感觉好多了。 |
| 257 | So this is the first helping of how avoidance feeds anxiety, | 所以,这是第一个帮助 避免如何滋养焦虑, |
| 258 | which is that it feels good. | 就是感觉很好 |
| 259 | We call it a reinforcing experience. | 我们称之为加强经验。 |
| 260 | You felt bad, you avoided, you feel better. | 你感觉不好,你避开,你感觉更好。 |
| 261 | So you're like, avoidance is kind of fun. | 所以你喜欢,避免是一种乐趣。 |
| 262 | Or not fun, but it solves the problem. | 或者不好玩,但它解决了问题。 |
| 263 | Here comes the second helping. | 第二次帮助来了 |
| 264 | Because you haven't gone to the party, | 因为你没去派对 |
| 265 | nothing challenges your beliefs about how frightening that party is. | 没有什么挑战你的信念 党是多么可怕。 |
| 266 | The party remains whatever you have pictured in your mind. | 派对仍然是你想象中的一切 |
| 267 | People not talking to you, people, whatever. | 人们不跟你说话, 人,不管。 |
| 268 | Whatever you have imagined about what makes that party scary goes unchallenged. | 无论你想象的是什么 让那派对变得可怕 都无可挑剔 |
| 269 | If you actually go to the party, | 如果你真的去参加派对, |
| 270 | you often find it's a little bit, if not a lot, better than you expected. | 你经常发现它有点,如果不是很多, 比你预期的更好。 |
| 271 | But if you don't go, it remains very frightening. | 但如果你不走,那还是很可怕 |
| 272 | So that is how avoidance actually entrenches anxiety over time. | 这就是避避如何在一段时间内加强焦虑。 |
| 273 | It feels good to do it and it actually doesn't give us any competing data. | 这样做感觉很好,实际上并没有给我们任何相竞的数据。 |
| 274 | So when you go see a clinician for treatment of anxiety, | 所以,当你去看医生 治疗焦虑, |
| 275 | often we will start by asking about, | 我们常常会问起 |
| 276 | what are you avoiding as a result of your anxiety? | 你在逃避什么 因为你的焦虑? |
| 277 | And we will work with you on, we call it graduated exposure, | 我们将与你合作, 我们称之为毕业曝光, |
| 278 | which is like basically baby steps, getting you in there, right? | 这就像基本上婴儿台阶, 让你在那里,对不对? |
| 279 | So we'll say, okay, could you go to a small thing with a couple people, right? | 所以我们会说,好吧, 你能去一个小事情 与夫妇的人,对不对? |
| 280 | Could you use your breathing to make that variable? | 你能用呼吸来做变数吗? |
| 281 | All right, and we would just sort of work you into it very, very slowly | 好吧,我们只是有点工作 你非常,非常缓慢 |
| 282 | because the solution to anxiety is often what we call exposure. | 因为焦虑的解决方案 常常是我们所说的曝光。 |
| 283 | You're just making yourself do it. | 你只是让自己做到这一点。 |
| 284 | But you are not alone in this sense of like, | 但从这个意义上讲,你并不孤单 |
| 285 | why not just not go? | 为什么不去? |
| 286 | It feels better to not go. | 最好不要离开 |
| 287 | And that's something that we as clinicians work really, really hard on. | 这是我们作为临床医生 真正,非常努力的工作。 |
| 288 | And I will tell you, the pandemic and kids and school, | 我告诉你,大流行 和孩子们和学校, |
| 289 | and we've always known if a child is frightened of school, | 而且我们一直知道 如果一个孩子害怕学校, |
| 290 | the solution is get them to school. | 解决办法是让他们上学。 |
| 291 | Even if they sit in the teacher's back office for the day, | 即使他们今天坐在老师的办公室里 |
| 292 | physically being at school is better than being home | 上学比回家好 |
| 293 | if it's otherwise safe for them to be there. | 如果他们在那里安全的话 |
| 294 | So another area of anxiety that's popping up in the chat | 聊天时又出现了焦虑 |
| 295 | is dealing with it in our sort of children. | 是用我们的孩子来对付它 |
| 296 | Robert wants to know what or are there any differences | 罗伯特想知道什么 或有什么区别 |
| 297 | between words like anxiety and worry or fear | 焦虑、担心、恐惧 |
| 298 | as it might pertain to how a teenager is describing | 因为它可能涉及 如何青少年描述 |
| 299 | or trying to put a name to what they're feeling? | 还是想给他们的感觉起个名字? |
| 300 | I think it means to the kid whatever it means, | 我想这对孩子意味着什么 |
| 301 | but I will say teenagers use the term anxiety a lot | 但我会说青少年经常使用焦虑这个词 |
| 302 | and they use it very broadly. | 他们非常广泛地使用它。 |
| 303 | And I've been practicing for a very long time | 我练了很久了 |
| 304 | and then in the last, I'd say 10 years, | 然后在最后,我会说10年, |
| 305 | I started to notice like kids use this term a lot. | 我开始注意到孩子经常用这个词 |
| 306 | And I wasn't quite sure what to make of it | 我不知道该怎么解释 |
| 307 | and then I was actually rereading Jane Eyre. | 然后我在重新读简・艾瑞 |
| 308 | No, it was Pride and Prejudice, Pride and Prejudice. | 不,这是骄傲和偏见, 骄傲和偏见。 |
| 309 | And Mrs. Bennet, I don't know if you remember her, | 还有贝内特太太 我不知道你是否记得她 |
| 310 | she's like the kind of piece of work mom in that book. | 她就像那本书里的工作妈妈一样 |
| 311 | There was a line in the book that was | 书中有一句 |
| 312 | whenever Mrs. Bennet was discontented, | 当贝内特夫人不满的时候 |
| 313 | she fancied herself to be nervous. | 她喜欢自己紧张 |
| 314 | And I thought, oh, I think that's often what I'm seeing | 我想,哦,我想我经常看到 |
| 315 | with teenagers is they'll say, | 和青少年,他们会说, |
| 316 | I feel anxious when they usually mean not calm. | 我感到焦虑 当他们通常意味着不冷静。 |
| 317 | I don't feel calm. | 我不觉得冷静。 |
| 318 | And so the first thing I would do if a teenager says, | 所以,如果一个少年说,第一件事,我会做的, |
| 319 | I feel anxious is to say, tell me what's going on. | 我感到焦虑是想说, 告诉我发生了什么。 |
| 320 | And they might say, I've got a big tryout tomorrow | 他们可能会说,我明天有个大测验 |
| 321 | or this concert is happening | 或这个音乐会正在发生 |
| 322 | that I'm going to with my friends | 我要和我的朋友们去 |
| 323 | and listen for the possibility | 并倾听可能性 |
| 324 | that it's something besides anxiety. | 除了焦虑之外还有别的东西 |
| 325 | It could be they're excited, they're amped, | 可能是他们很兴奋,他们很兴奋 |
| 326 | they're apprehensive. | 他们很担心。 |
| 327 | So try to make more granular their description | 所以,尝试做更多的颗粒化 他们的描述 |
| 328 | of what is causing the stirred up feeling. | 是什么引起不安的感觉。 |
| 329 | And sometimes they are anxious | 有时他们很焦虑 |
| 330 | and that's when there's a threat, right? | 那时就有威胁,对吧? |
| 331 | If they're like, I'm feeling anxious | 如果他们喜欢,我感到焦虑 |
| 332 | because I have my driver's test tomorrow | 因为我明天有驾驶考试 |
| 333 | and I am not ready. | 我还没准备好 |
| 334 | That is anxiety. | 这是焦虑。 |
| 335 | There is a threat. | 有一个威胁。 |
| 336 | They could fail that driver's test, right? | 他们可以不通过驾驶考试,对不对? |
| 337 | So listen for threat. | 故听威胁. |
| 338 | And then if they do have anxiety, | 如果他们真的有焦虑 |
| 339 | if they're anxious about something, | 如果他们担心什么 |
| 340 | they're like, yeah, well, of course you're anxious. | 他们喜欢,是的,嗯, 当然,你焦虑。 |
| 341 | That's kind of scary. | 有点吓人 |
| 342 | Let's see what we can do to reduce your sense of risk, | 让我们看看我们能做些什么来降低你的风险感, |
| 343 | increase your sense of control. | 增强你的控制意识。 |
| 344 | But often it's very important | 但经常很重要 |
| 345 | that we help them bring more nuance | 我们帮助他们带来更多的细微 |
| 346 | to the language they use around | 到他们周围使用的语言 |
| 347 | a sort of sense of being stirred up. | 一种被激起的感觉 |
| 348 | And what's so nice is that act | 演戏真好 |
| 349 | of a teenager saying or a kid saying, | 青少年说或孩子说, |
| 350 | I feel really anxious about, you know, | 我觉得很焦虑,你知道的, |
| 351 | school tomorrow and you're like, | 学校明天,你喜欢, |
| 352 | what's making you anxious? | 你怎么这么紧张? |
| 353 | They're like, new classroom, new kids, | 他们就像,新的教室,新的孩子, |
| 354 | like don't know where things are going to be. | 就像不知道事情会到哪里去一样 |
| 355 | Like you say, yeah, like you should feel apprehensive. | 就像你说的,是的,你应该感到担心。 |
| 356 | Like that is like there's a lot there | 碞钩êΤ |
| 357 | and also maybe a little excited. | 也许还有一点兴奋 |
| 358 | If you can get in there with words | 如果你能用语言进去的话 |
| 359 | that are more accurate | 更准确的 |
| 360 | than the big generic of anxiety, | 比忧愁的大将军, |
| 361 | that act is in and of itself therapeutic. | 这种行为本身就是治疗性的。 |
| 362 | Kids are like, yes, I am apprehensive | 孩子们喜欢,是的,我很担心 |
| 363 | and also excited, right? | 也很兴奋,对吧? |
| 364 | That they feel heard, they feel better | 感觉他们听到,他们感觉更好 |
| 365 | and they have a better language. | 他们有更好的语言 |
| 366 | So what I watch for especially | 我特别关心的是 |
| 367 | is kids saying, I have anxiety. | 孩子们说,我有焦虑。 |
| 368 | I like to say, you're feeling anxious | 我喜欢说,你感到焦虑 |
| 369 | because I think, you know, | 因为我想,你知道, |
| 370 | there is this sense of like I have anxiety. | 我有一种焦虑的感觉 |
| 371 | I think there's very much among adolescents | 我觉得青少年中有很多 |
| 372 | a sense of like, I have anxiety | 一种感觉,我有焦虑 |
| 373 | and what I try not to say is, | 我尽量不说, |
| 374 | well, everybody has anxiety at some level | 每个人都有某种程度的焦虑 |
| 375 | because I don't want to be dismissive. | 因为我不想被开除 |
| 376 | But to really help them make that distinction | 但真正帮助他们做出这种区分 |
| 377 | between a feeling that comes and goes | 一种会来会去的感觉 |
| 378 | and a diagnosis that they would need | 以及他们需要的诊断 |
| 379 | to be concerned about. | 以关心。 |
| 380 | Several folks want to know, | 有几个人想知道 |
| 381 | how can they tell when to seek help, | 他们怎能知道什么时候求助, |
| 382 | when anxiety has become too crippling? | 当焦虑变得太沉重的时候? |
| 383 | This is a great place to wrap up, right? | 这是一个伟大的地方结束,对不对? |
| 384 | This is a perfect place to wrap up. | 这是一个完美的地方结束。 |
| 385 | So mostly this has been an ad for anxiety. | 所以,这大多是一个广告 焦虑。 |
| 386 | Like, don't be frightened of it. | 喜欢,不要害怕它。 |
| 387 | Be curious about it. | 问讯. |
| 388 | Trust that it's trying to tell you something. | 相信它想告诉你一些事情 |
| 389 | If it feels too uncomfortable, | 如果感觉太不舒服, |
| 390 | try these strategies to get it under control. | 尝试这些策略来控制它。 |
| 391 | But two conditions. | 但有两个条件 |
| 392 | Let's go back to them. | 让我们回到他们。 |
| 393 | If you feel like your anxiety is showing up | 如果你觉得你的焦虑正在出现 |
| 394 | and there's no reason, like there's no threat, | 没有理由,像没有威胁, |
| 395 | there's nothing to be worried about, | 没什么好担心的 |
| 396 | that would be a great time to seek out support. | 这将是寻求支持的大好时机。 |
| 397 | The other is, if you're anxiety, | 另一个是,如果你是焦虑, |
| 398 | you're like, well, there is a threat, | 你就像,嗯,有一个威胁, |
| 399 | but like my anxiety is off the charts | 但好像我的焦虑是没有规律的 |
| 400 | and making me miserable | 让我感到痛苦 |
| 401 | or getting in the way of my life. | 或者妨碍我的生活 |
| 402 | That's a good time to seek support. | 今宜求供养. |
| 403 | So, you know, pretty straightforward | 所以,你知道,相当直截了当的 |
| 404 | in terms of how we define | 我们如何定义 |
| 405 | what we consider concerning. | 我们所考虑的 |
| 406 | But I really want you to know, | 但我真的很想让你知道, |
| 407 | most anxiety does not need to make you feel anxious | 大多数的焦虑 不需要让你感到焦虑 |
| 408 | about its own presence. | 关于它自己的存在。 |
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