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 | 你知道当你收到你老板的 模糊不清的邮件 |
| 0:04 | and you start to feel sweaty palms | 你开始觉得汗出手掌 |
| 0:07 | and that empty, freaked out sensation in your stomach? | 和那空的,吓坏了的感觉 在你的胃里? |
| 0:11 | Welcome back, anxiety. | 欢迎回来,焦虑。 |
| 0:12 | 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 | What if you could take all of that energy | 如果你能带走所有的能量 |
| 0:23 | racing around your brain and your body | 环绕你的大脑和身体 |
| 0:26 | and transform it into something helpful? | 把它变成有用的东西? |
展开字幕全文（136 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | You know when you get that ambiguous email from your boss | 你知道当你收到你老板的 模糊不清的邮件 |
| 2 | and you start to feel sweaty palms | 你开始觉得汗出手掌 |
| 3 | and that empty, freaked out sensation in your stomach? | 和那空的,吓坏了的感觉 在你的胃里? |
| 4 | Welcome back, anxiety. | 欢迎回来,焦虑。 |
| 5 | Most of us think of anxiety as a bad thing, | 我们大多数人认为焦虑是坏事 |
| 6 | something to be avoided at all costs. | 不惜一切代价避免的东西 |
| 7 | But what if it weren't? | 但如果不是的话呢? |
| 8 | What if you could take all of that energy | 如果你能带走所有的能量 |
| 9 | racing around your brain and your body | 环绕你的大脑和身体 |
| 10 | and transform it into something helpful? | 把它变成有用的东西? |
| 11 | Global anxiety levels, both the clinical kind | 全球焦虑程度, 两种临床 |
| 12 | and what I call the everyday kind, | 以及我称之为日常的同类, |
| 13 | have increased tremendously in recent years. | 近些年来增长巨大。 |
| 14 | And many of us are noticing this at work. | 我们很多人都注意到了这一点。 |
| 15 | We might think of anxiety as something | 我们或许会把焦虑当成什么 |
| 16 | that we'd rather just leave on the side of the road | 我们宁愿走在路边 |
| 17 | if we could, but anxiety is an important tool | 如果可以,但焦虑是一个重要的工具 |
| 18 | that arose during our evolution | 在我们进化的过程中 |
| 19 | that we use to avoid danger. | 我们用来避免危险 |
| 20 | It's essential for our survival. | 这对我们的生存至关重要 |
| 21 | So how come we don't even feel vaguely protected by it? | 为什么我们甚至没有感觉 模糊的保护呢? |
| 22 | It's because the volume of our individual | 因为我们个人的体积 |
| 23 | and collective anxiety levels | 和集体焦虑程度 |
| 24 | has been turned way up too high | 已经超高了 |
| 25 | and too much of even a potentially good thing | 乃至可能好的东西 |
| 26 | like anxiety is bad. | 像焦虑是坏的。 |
| 27 | So I would like to share two powerful science-based tools | 所以我想分享两个强大的科学工具 |
| 28 | for turning down the volume on our anxiety | 因为拒绝了我们的焦虑 |
| 29 | and helping us get anxiety back | 帮助我们恢复焦虑 |
| 30 | to its helpful protective state. | 来保护它 |
| 31 | And both of these tools begin | 这两个工具都开始了 |
| 32 | by connecting with our bodies. | 通过连接我们的身体。 |
| 33 | Tool number one is breath work. | 工具一是呼吸工作。 |
| 34 | It's just simple, deep breathing. | 这只是简单的,深呼吸。 |
| 35 | Slowly inhale and exhale. | 慢慢吸气和呼气。 |
| 36 | This can be one of the most immediate ways | 这可能是最直接的方法之一 |
| 37 | to calm anxiety because deep breath directly activates | 以平息焦虑 因为深呼吸直接激活 |
| 38 | the natural de-stressing part of our nervous systems | 我们神经系统的自然减压部分 |
| 39 | called the parasympathetic nervous system. | 被称为寄生虫神经系统。 |
| 40 | I recommend a boxed breathing approach, | 我建议用拳头呼吸 |
| 41 | which is inhale deeply on four counts, | 深吸于四点, |
| 42 | hold at the top for four counts, | 顶端有四条罪状 |
| 43 | exhale deeply on four counts, | 深呼吸 四个理由, |
| 44 | and hold at the bottom for four counts. | 并坚持在底部 四项罪状。 |
| 45 | You can even do this in the middle | 你也可以在中间做这个 |
| 46 | of any anxiety-provoking conversation | 任何引起焦虑的谈话 |
| 47 | and no one will even know. | 没有人会知道。 |
| 48 | Lots of people, from ancient monks to modern meditators, | 很多人,从古代僧侣到现代冥想家 |
| 49 | have figured this tool out and use it all the time. | 已经想出这个工具 并一直使用它。 |
| 50 | Tool number two, moving your body. | 工具二,移动你的身体。 |
| 51 | This one also has immediate positive effects | 这个也有直接的正面效果 |
| 52 | on your mood state, but for a different reason. | 情绪状态,但出于不同的原因。 |
| 53 | Every time you move your body, | 每次你移动你的身体, |
| 54 | you're releasing a whole bunch | 你释放了一大堆人 |
| 55 | of beneficial neurochemicals in your brain. | 大脑中有益的神经化学 |
| 56 | These neurochemicals include dopamine, serotonin, | 这些神经化学物质包括多巴胺,血清素, |
| 57 | noradrenaline, and endorphins, | 肾上腺素和内啡素 |
| 58 | mood and reward-boosting neurochemicals | 情绪和刺激神经化学 |
| 59 | that work to both increase positive mood states | 既能增加积极情绪状态 |
| 60 | and decrease negative ones. | 并减少负数。 |
| 61 | I like to say that every single time you move your body, | 我想说 每次你移动你的身体, |
| 62 | it's like giving yourself a wonderful bubble bath | 这就像给自己一个美妙的泡泡浴 |
| 63 | of neurochemicals for your brain. | 大脑的神经化学 |
| 64 | So when your boss's email comes in | 所以当你老板的邮件进来 |
| 65 | and your heart starts to race, what exactly can you do? | 你的心开始竞速,你到底能做什么? |
| 66 | If you're in an office, | 如果你在办公室 |
| 67 | try taking a short walk around the block | 试着绕个圈子走走 |
| 68 | or even to the supply closet for some sticky notes. | 甚至到供应柜里拿些粘纸条 |
| 69 | If you're working from home, | 如果你在家工作的话 |
| 70 | put on two of your favorite songs | 穿上你最喜欢的两首歌 |
| 71 | and dance around the living room like no one is watching. | 在客厅里跳舞 就像没人看一样 |
| 72 | Studies have shown that all it takes | 研究表明,它所需要的一切 |
| 73 | is 10 minutes of walking to get those mood-boosting effects. | 10分钟的步行 以获得这些情绪刺激效应。 |
| 74 | But be creative with your movement session, | 但是要用运动来创造 |
| 75 | whether that's a quick session of power vacuuming | 这是否是一个快速的电源真空过程 |
| 76 | a la Mrs. Doubtfire when you're stressed about a deadline | a la Dougfire夫人,当你压力 在一个最后期限 |
| 77 | or doing a set of jumping jacks | 或做一组跳跃杰克 |
| 78 | or getting off the elevator one floor early | 或者早点下电梯 |
| 79 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}用电动走上最后的楼梯 | |
| 80 | before an important meeting. | 在重要会议之前 |
| 81 | All of these possibilities | 所有这些可能性 |
| 82 | will all help your anxiety levels come down. | 帮助你的焦虑程度下降。 |
| 83 | 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. |
| 84 | First, I had them take an anxiety assessment | 首先,我让他们做焦虑评估 |
| 85 | before leading them in a movement session | 在运动会中领导他们 |
| 86 | that included movements from kickbox and dance and yoga | 包括踢拳、舞蹈和瑜伽 |
| 87 | and martial arts together with positive spoken affirmations. | 和武术,以及积极的口头肯定。 |
| 88 | 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。 |
| 89 | What happened? | 发生了什么事? |
| 90 | After our movement session, | 在我们运动会后 |
| 91 | their anxiety scores had decreased to normal levels. | 他们的焦虑分数已经下降到正常水平。 |
| 92 | Now that's powerful real-world example | 现在,这是强大的现实世界的例子 |
| 93 | that you can use in your life today. | 你可以在今天的生活中使用。 |
| 94 | So make sure to incorporate these bursts of activity | 所以,确保包含这些 连环活动 |
| 95 | in your day and try one out next time you're feeling stress. | 在你的一天,试一个出来 下次你感到压力。 |
| 96 | It can really make your anxiety feel less all-consuming. | 这真的会让你的焦虑 感觉更少消耗。 |
| 97 | Once you connect with your body | 一旦你与你的身体联系 |
| 98 | and turn the volume down on your anxiety, | 你应当降低你的忧愁, |
| 99 | two important things will happen. | 会有两件事发生 |
| 100 | First, when that email comes in, | 首先,当邮件进来时, |
| 101 | you'll be in a better position to evaluate | 你会有更好的评价 |
| 102 | what about it makes you anxious? | 那又是什么让你焦急? |
| 103 | Is it that you've taken on too much | 是不是你已经承受了太多 |
| 104 | or that you feel insecure about a particular skill set? | 或者你对某种技能感到不安全? |
| 105 | In other words, you'll be able to use this emotion, anxiety, | 换句话说,你可以使用这种情绪,焦虑, |
| 106 | for exactly what it was evolved to do. | 为了它进化成什么样 |
| 107 | Warn you about potential dangers | 警告你潜在的危险 |
| 108 | so you can become aware of them | 这样你就能意识到他们 |
| 109 | and find ways to effectively and creatively address them | 并设法有效和创造性地解决这些问题 |
| 110 | in your everyday life. | 在你的日常生活中。 |
| 111 | Second, once you find the warning signals in your anxiety, | 其次,一旦你发现 警告信号 在你的焦虑, |
| 112 | you'll be able to communicate with others. | 你可以和其他人交流 |
| 113 | You might seek out advice from a trusted colleague | 你可能会向一个信任的同事寻求建议 |
| 114 | when that difficult issue arises, | 当这个难题出现时, |
| 115 | or you might even have a conversation with your boss | 或者你甚至可以和你老板谈谈 |
| 116 | about how to prioritize projects. | 关于如何确定项目的优先次序。 |
| 117 | Because you're no longer in fight or flight mode, | 因为你不再处于战斗或飞行状态 |
| 118 | asking for that support won't feel nearly as threatening. | 要求这种支持不会觉得有威胁 |
| 119 | And one of the best gifts | 也是最好的礼物之一 |
| 120 | of approaching your anxiety in this way | 以这种方式接近你的焦虑 |
| 121 | is that you will be able to notice | 你将发现, |
| 122 | those telltale signs of anxiety in everyone else around you, | 你周围的每一个人 都有焦虑的预言 |
| 123 | especially those forms of anxiety you're most familiar with. | 尤其是你最熟悉的焦虑形式 |
| 124 | And what will that do? | 那会怎么样? |
| 125 | That will allow you to give that person a smile | 这样你就能给那个人一个微笑 |
| 126 | or a kind word to help them through that moment. | 或一个友好的词来帮助他们度过那一刻。 |
| 127 | In other words, your own form of anxiety | 换句话说,你自己的焦虑 |
| 128 | can boost your personal superpower of empathy. | 能增强你个人的超能力 同情。 |
| 129 | And I can't think of anything we need in this world today | 我无法想象我们今天需要什么 |
| 130 | more than higher levels of empathy for one another. | 不只是彼此的同情程度更高。 |
| 131 | Your take home in all of this, | 你带回家 这一切, |
| 132 | if you breathe, move, and take note | 如果你呼吸,移动,注意 |
| 133 | of what your anxiety is signaling, | 以你的忧愁所显示的盟誓, |
| 134 | you'll feel more fulfilled, more creative, | 你会觉得更满足 更有创意 |
| 135 | more connected, and less stressed overall. | 联系更紧密,总体压力更小. |
| 136 | And that's my wish for every one of us. | 亦复如是愿一切众生. |
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