如何变得更加自信——躺在街上30秒【TED演讲】
共 3 集
剧集目录
| 集 | 标题 | 时长 |
|---|---|---|
| P1 | 如何变得更加自信——躺在街上30秒【TED演讲】 中英双语 | 15:04 |
| P2 | 如何变得更加自信——躺在街上30秒【TED演讲】 英文字幕( | 15:04 |
| P3 | 如何变得更加自信——躺在街上30秒【TED演讲】 无字幕(中 | 15:04 |
P1 · 如何变得更加自信——躺在街上30秒【TED演讲】 p01 中英双语 (P1)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:01 | In order to start, I have three questions for you. | 为了开始 我有三个问题要问你 |
| 0:03 | And the first question is, who of you knows this feeling? | 第一个问题是 你们谁知道这种感觉? |
| 0:06 | Your heart starts to race, your knees are getting weak, | 你的心脏开始竞速, 你的膝盖越来越弱, |
| 0:08 | you get this weird feeling in your stomach, | 你胃里有一种奇怪的感觉, |
| 0:10 | your hands start to sweat, who of you knows this? | 你的手开始流汗 你们谁知道? |
| 0:12 | Raise your hand and say, yep, really loud. | 举起手来,大声说 |
| 0:15 | Okay, perfect. | 好吧,完美无缺。 |
| 0:16 | Second question, have you ever been in a situation | 第二个问题,你曾经有过这样的情况 |
| 0:19 | where you wanted to do something? | 你想做点什么? |
| 0:20 | I don't know, like walk up to a beautiful girl, | 我不知道,就像走到一个美丽的女孩, |
展开字幕全文（405 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | In order to start, I have three questions for you. | 为了开始 我有三个问题要问你 |
| 2 | And the first question is, who of you knows this feeling? | 第一个问题是 你们谁知道这种感觉? |
| 3 | Your heart starts to race, your knees are getting weak, | 你的心脏开始竞速, 你的膝盖越来越弱, |
| 4 | you get this weird feeling in your stomach, | 你胃里有一种奇怪的感觉, |
| 5 | your hands start to sweat, who of you knows this? | 你的手开始流汗 你们谁知道? |
| 6 | Raise your hand and say, yep, really loud. | 举起手来,大声说 |
| 7 | Okay, perfect. | 好吧,完美无缺。 |
| 8 | Second question, have you ever been in a situation | 第二个问题,你曾经有过这样的情况 |
| 9 | where you wanted to do something? | 你想做点什么? |
| 10 | I don't know, like walk up to a beautiful girl, | 我不知道,就像走到一个美丽的女孩, |
| 11 | been in a huge class, raise your hand and ask a question, | 在一个大班,举起手来问一个问题, |
| 12 | contradicting authority, whatsoever. | 违抗权威,无论什么。 |
| 13 | But then, you got this feeling of nervous anxiety, | 但是,你有一种紧张的焦虑感 |
| 14 | and because of this feeling, | 由于这种感觉, |
| 15 | you didn't do what you actually wanted to do. | 你没有做你想做的事 |
| 16 | Have you experienced this? | 你有经历过吗? |
| 17 | Raise your hand and say, yep, really loud. | 举起手来,大声说 |
| 18 | Yeah. | 对 |
| 19 | All right, perfect. | 好吧,完美无缺。 |
| 20 | So last question, have you ever experienced this? | 最后一个问题 你经历过吗? |
| 21 | Been in a situation, wanted to do something, | 遇到麻烦了,想做点什么 |
| 22 | then you were anxious, scared whatsoever, | 然后你们就焦虑,而且恐惧, |
| 23 | but you still did it, and experienced one or two things. | 但你还是做到了 经历了一两件事 |
| 24 | Either it was not as scary as you thought, | 要么没有你想的那么可怕 |
| 25 | or you did it over and over again, | 或者你一次又一次地做了 |
| 26 | and at one point, you were not nervous at all anymore. | 有一次你不再紧张了 |
| 27 | Have you experienced this? | 你有经历过吗? |
| 28 | Raise your hand and say, yep, really loud. | 举起手来,大声说 |
| 29 | Yeah. | 对 |
| 30 | All right, perfect, because this is exactly | 好吧,完美,因为这就是 |
| 31 | the process I will be talking about. | 我将要谈论的进程。 |
| 32 | And most specifically, my whole talk will evolve | 更具体地说,我的整个演讲会演变 |
| 33 | around the question on how to become more confident. | 如何更自信的问题 |
| 34 | And most specifically, how to overcome social anxieties, | 更具体地说,如何克服社会焦虑, |
| 35 | how to stop caring what other people might think about you, | 如何不再关心别人对你的看法 |
| 36 | and basically, how you can do in your own life | 基本上,你如何做 在自己的生活 |
| 37 | what you want to do, and not be held back by fear. | 不想被恐惧所牵制 |
| 38 | And even though it's the beginning of my talk, | 虽然这是我开场白 |
| 39 | I already have an answer for you. | 我已经有答案了 |
| 40 | And the answer to all those questions is | 这些问题的答案是 |
| 41 | to lay down on the street for 30 seconds. | 躺在街上30秒钟。 |
| 42 | Yeah, so obviously, there's a lot more to it. | 是啊,所以很明显,还有更多的。 |
| 43 | And over the next few minutes, I will tell you the story | 接下来的几分钟,我会告诉你这个故事 |
| 44 | how I actually arrived at this conclusion. | 我是如何得出这个结论的 |
| 45 | And to some big extent, it's my own story. | 从某种程度上来说,这是我自己的故事。 |
| 46 | So it involves my own insecurities, | 所以它涉及我自己的不安全感, |
| 47 | it involves therapy and coaching, | 它包括治疗和辅导, |
| 48 | happiness and content at the end, | 幸福和内容最后, |
| 49 | and of course, laying down on the street for 30 seconds. | 当然,在街上躺了30秒 |
| 50 | So this story basically begins | 所以这个故事基本上开始 |
| 51 | as far back as I can remember. | 据我所记得 |
| 52 | And I was always kind of like confident, outgoing. | 我总是有点像自信,外出。 |
| 53 | You know, I was playing basketball professionally | 你知道,我打篮球的专业 |
| 54 | back in high school, so I had my own apartment, | 在高中时, 所以我有自己的公寓, |
| 55 | one of the 16, so every weekend, | 16个之一,所以每个周末, |
| 56 | going to clubs and parties and so on. | 参加俱乐部和派对等等 |
| 57 | All my friends also professional basketball players. | 我的朋友也都是职业篮球运动员. |
| 58 | So in high school, I was hanging out with the cool kids. | 高中时,我和酷孩子在一起 |
| 59 | And others would definitely also describe me | 其他人肯定也会描述我 |
| 60 | as confident and outgoing. | 像自信和离开。 |
| 61 | But how it felt on the inside was often pretty different. | 但内心的感受却常常相当不同. |
| 62 | So there were like a handful of situations | 所以这里有几件事情 |
| 63 | where I would get really nervous or even insecure. | 在那里我会变得非常紧张甚至不安全。 |
| 64 | And especially on people who were cooler than me, | 尤其对于比我酷的人来说 |
| 65 | smarter than me, more successful, and so on. | 比我聪明,更成功,等等 |
| 66 | I would get shy and even insecure. | 我会变得害羞,甚至不安全。 |
| 67 | And this was because I had this huge fear of rejection, | 这是因为我非常害怕被拒绝 |
| 68 | huge fear of not being cool, or being exposed as weak. | 害怕被冷却或暴露为软弱 |
| 69 | And this kind of fear led to two types of behavior. | 而这种恐惧导致了两种行为. |
| 70 | And the one had avoidance. | 而那个有回避。 |
| 71 | So often avoided situation where I might appear uncool. | 经常避免我看起来不酷的情况 |
| 72 | For example, if I would be invited to a big party, | 例如,如果我被邀请参加一个大派对, |
| 73 | and I didn't know anybody, I wouldn't go there | 我不认识任何人,我不会去那里 |
| 74 | because there might pop up a situation | 因为可能出现某种情况 |
| 75 | where I would stand over myself for like a minute or two, | 在那里,我会站在自己 像一两分钟, |
| 76 | talk to nobody, and people will look at me and think, | 和任何人说话, 人们会看着我,想, |
| 77 | hey, this guy's uncool, nobody talks to him. | 嘿,这家伙不酷, 没有人跟他说话。 |
| 78 | Or what I would do is drag my friends along, | 或者我会把我的朋友拉在一起 |
| 79 | so I always had somebody to talk to the whole event. | 所以我总是有个人 谈整个活动。 |
| 80 | The second kind of behavior was I was looking for approval. | 第二种行为是寻求批准。 |
| 81 | So if there was a cooler guy around, | 所以,如果有一个更酷的家伙周围, |
| 82 | I often tried to behave in a way that he appreciated, | 我经常试图以他欣赏的方式表现 |
| 83 | so he would approve of me and say, | 所以他同意我说 |
| 84 | okay, he's cool as well. | 好吧,他也很冷静。 |
| 85 | What this meant was that I often would engage in behaviors | 意思是我经常参与行为 |
| 86 | I myself didn't think were good or right. | 我自己也不认为是好或对的。 |
| 87 | But you know, I was in high school, I was a teenager, | 但你知道,我在高中, 我是一个青少年, |
| 88 | so confronting the thing would also involve admitting it. | 因此,面对这件事情 也涉及承认它。 |
| 89 | So I didn't do it and kind of like dragged along | 所以我没有这样做, 有点像拖在一起 |
| 90 | this whole thing, right? | 这整件事,对不对? |
| 91 | After high school, I quit playing basketball | 高中毕业后,我不打篮球了 |
| 92 | because I broke my arm, I couldn't play anymore. | 因为我断了手臂,我不能再玩了 |
| 93 | And then I started to get into psychotherapy and coaching | 然后我开始接受心理治疗和辅导 |
| 94 | because I was kind of interested in it. | 因为我有点感兴趣。 |
| 95 | And when I was playing basketball, I learned | 当我打篮球的时候,我学会了 |
| 96 | if you want to become really good at something, | 如果你想成为真正的 擅长的东西, |
| 97 | what should you do? | 你该怎么办? |
| 98 | You should try to learn from the best. | 你应该试着从最好的学习。 |
| 99 | So I applied this lesson that I learned in basketball | 所以我在篮球上学到了这个教训 |
| 100 | to psychotherapy and coaching. | 心理治疗和辅导。 |
| 101 | So I went through whole Europe and tried to learn | 所以我走遍整个欧洲 试着学习 |
| 102 | from the best psychotherapists and coaches. | 最好的心理治疗师和教练 |
| 103 | So I was going to events, I was going to conferences, | 所以我去参加活动,去开会, |
| 104 | walking up to like the most important guy, | 走到像最重要的人, |
| 105 | shake a sense of, hey, my name is Till, | 摇动的感觉,嘿,我的名字是Till, |
| 106 | I would like to learn from you. | 我想向你学习 |
| 107 | What this meant was I was literally confronted | 这是什么意思,我是 字面上对峙 |
| 108 | with my fear of rejection all the time. | 我总是害怕被拒绝 |
| 109 | And back then I was thinking, hey, if there would be | 当时我在想 如果有的话 |
| 110 | a good point of time to get over this fear of rejection, | 是时候摆脱这种对拒绝的恐惧了 |
| 111 | I will be right now. | 我现在就来 |
| 112 | Ironically, or fortunately basically, exactly at this time, | 讽刺的是,或者幸运的是, 基本上,在这个时候, |
| 113 | I heard about comfort zone challenges for the first time. | 我第一次听说了舒适区的挑战 |
| 114 | 当时我在Tim Ferriss读了一周 | |
| 115 | and he described it as a technique to, you know, | 他形容它是一种技巧,你知道, |
| 116 | overcome certain limitations | 克服某些限制 |
| 117 | and to progress faster in business. | 并加快业务进展。 |
| 118 | And to me, it sounded kind of interesting. | 对我来说,这听起来很有趣。 |
| 119 | And for those of you who don't know | 你们这些不知道的人 |
| 120 | what comfort zone challenges are, | 什么是舒适区的挑战, |
| 121 | comfort zone challenges are challenges | 舒适区的挑战是挑战 |
| 122 | where you consciously put yourself in a situation | 你自觉地把自己置于一种境地 |
| 123 | that makes you nervous or insecure. | 这让你紧张或不安全。 |
| 124 | For example, if you're afraid of rejection, | 比如说,如果你害怕被拒绝 |
| 125 | one of the challenges you can do is you go out | 挑战之一是你出去 |
| 126 | and try to get rejected 10 times as fast as possible. | 并尝试被拒绝十倍 尽可能快。 |
| 127 | If you're afraid of embarrassment, you go out | 怕尴尬就出去 |
| 128 | and for example, stretch your arms as high as you can | 举个例子,举起手来 |
| 129 | and walk through a crowded street. | 穿过拥挤的街道 |
| 130 | So embarrass yourself in public. | 所以在公众场合让自己难堪 |
| 131 | The idea behind it is you do it over and over again | 背后的想法是 你一遍又一遍地做 |
| 132 | and at one point you stop caring | 有一天你不再关心 |
| 133 | what other people might think. | 别人会怎么想? |
| 134 | To me, it sounded pretty cool. | 对我来说,听起来很酷。 |
| 135 | Why? | 为什么? |
| 136 | Because this would mean I could get over my fear | 因为这意味着我可以克服恐惧 |
| 137 | of rejection quite easily, right? | 拒绝很容易,对不对? |
| 138 | So I looked deep into psychology and psychotherapy | 所以我深究心理学和心理治疗 |
| 139 | what they have to say on this topic. | 他们对此议题所说的话。 |
| 140 | More specifically, evidence-based psychotherapy, | 更具体地说,基于证据的心理治疗, |
| 141 | so cognitive behavioral therapy. | 所以认知行为疗法。 |
| 142 | And they had a solution for this since the 1950s. | 他们从20世纪50年代开始就有一个解决方案。 |
| 143 | And this solution was called exposure therapy. | 这个溶液叫做接触疗法。 |
| 144 | Why exposure therapy? | 为什么做曝光治疗? |
| 145 | Because similar comfort zone challenges. | 因为类似的舒适区挑战。 |
| 146 | You go out, you expose yourself to the thing that scares you. | 你出去,你暴露自己 的东西让你害怕。 |
| 147 | And they also had explanation why this whole thing works. | 他们也解释了为什么这整件事会成功。 |
| 148 | So in a really oversimplified way, | 所以,以非常简单的方式, |
| 149 | you have an autonomic nervous system | 你有自动神经系统 |
| 150 | that fires a fear response. | 引发恐惧 |
| 151 | So your autonomic nervous system | 所以你的自动神经系统 |
| 152 | is this part of your nervous system | 这是你神经系统的一部分 |
| 153 | that you can't control consciously | 你无法自觉控制 |
| 154 | and that is responsible for sweating, | 负责出汗, |
| 155 | heart rate and so on, and the fear response. | 心率之类,及恐惧之应. |
| 156 | And at one point or the other in your life, | 在你生命的某一时刻 |
| 157 | you encounter a situation | 遇到什么情况 |
| 158 | and your autonomic nervous system, | 和你的自动神经系统, |
| 159 | for whatever reason, learned | 无论出于什么原因,学会了 |
| 160 | to respond to this situation with fear. | 以恐惧应对这种情况。 |
| 161 | And from that on, | 从那以后, |
| 162 | every time you encounter the situation again, | 每次你再次遇到这种情况 |
| 163 | your autonomic nervous system will send this fear response, | 你的自动神经系统会发出恐惧反应 |
| 164 | even though you consciously understand | 即使你自觉明白 |
| 165 | the situation is not dangerous or scary. | 情况并不危险或可怕。 |
| 166 | So in order to get over it, | 所以为了克服它, |
| 167 | what you need to do is the following. | 你需要做的是以下几点。 |
| 168 | You put yourself in the situation, | 你让自己陷入困境 |
| 169 | you get anxious, scared whatsoever, | 你变得焦虑 害怕什么的 |
| 170 | and you stay in there so your anxiety step-by-step decreases | 你呆在那里 让你的焦虑逐渐减少 |
| 171 | and your autonomic nervous system learns, | 和你的自动神经系统学习, |
| 172 | hey, the situation is actually not scary. | 嘿,情况其实并不可怕。 |
| 173 | So this is the process how you become more confident. | 这就是你如何变得更加自信的过程。 |
| 174 | And for me, I went, hey, that sounds pretty good. | 对我来说,我去了,嘿, 这听起来相当不错。 |
| 175 | So I decided to start doing comfort zone challenges. | 所以我决定开始做舒适区的挑战。 |
| 176 | And I have very, very vivid memories | 我有非常,非常生动的回忆 |
| 177 | of my first comfort zone challenge. | 我的第一个舒适区挑战。 |
| 178 | And it was a Thursday when I committed myself | 周四我承诺 |
| 179 | to do comfort zone challenges. | 做舒适区的挑战。 |
| 180 | And with more things, you know, | 和更多的东西,你知道, |
| 181 | when you commit to do something, | 当你承诺做一些事情, |
| 182 | what do you say? | 怎么样? |
| 183 | I will start tomorrow. | 我明天开始 |
| 184 | So on Thursday I said, okay, I will start tomorrow. | 所以星期四我说,好吧,我明天开始。 |
| 185 | The same day, Thursday afternoon, | 同一天,星期四下午, |
| 186 | I was going home from university, | 我从大学回家, |
| 187 | waiting for my train around five o'clock, | 五点左右等我的火车 |
| 188 | rush hour, people everywhere. | 高峰时间,到处都是人。 |
| 189 | So I was standing there waiting for the train. | 所以我站在那里等着火车 |
| 190 | And I was thinking, wow, | 我当时在想,哇, |
| 191 | I'm gonna lay down here on the floor for 30 seconds tomorrow? | 我明天要躺在这里30秒? |
| 192 | That's a pretty scary thing. | 这是相当可怕的事情。 |
| 193 | And when my train arrived, I was thinking, | 当我的火车到来时 我在想 |
| 194 | hey, why shouldn't I do today? | 嘿,我为什么不今天做? |
| 195 | And the moment I just started pondering with the idea, | 当我开始思考这个想法时, |
| 196 | boom, two things happened. | 砰,发生了两件事。 |
| 197 | On the one hand, my heart started to race, | 一方面,我的心开始竞速, |
| 198 | my hands were getting sweaty, | 我的手开始出汗了 |
| 199 | it was kind of hard to swallow. | 很难吞下去 |
| 200 | This on the one hand. | 一方面 |
| 201 | On the other hand, boom, boom, boom, | 另一方面,热潮,热潮,热潮 |
| 202 | all those really, really good excuses popped up like, | 所有那些真正,真的很好的借口 涌现出来像, |
| 203 | your friend is waiting at home, the floor is dirty, | 你朋友在家等,地板脏了 |
| 204 | what might the people think? | 人们会怎么想? |
| 205 | And so on and so on. | 亦复如是. |
| 206 | So I was standing there, you know, | 所以我站在那里,你知道吗, |
| 207 | kind of like torn in between. | 有点像 撕裂在两者之间。 |
| 208 | On the one hand, I wanted to do it. | 一方面,我想这样做。 |
| 209 | On the other hand, the excuses and the fear. | 另一方面,借口和恐惧。 |
| 210 | So what did I say? | 我说了什么? |
| 211 | I said, you know, my train was gonna say, | 我说,你知道, 我的火车会说, |
| 212 | fuck it, I will do it tomorrow. | 他妈的,我会做到这一点,明天。 |
| 213 | So I walked towards the train. | 于是我走向火车。 |
| 214 | And then I commemorate with the first step, | 然后我用第一步来纪念 |
| 215 | I had this epiphany, this aha moment. | 我有一个觉悟,这一刻。 |
| 216 | So I understood something on like a deeper, | 所以我明白了一些像深层的东西, |
| 217 | I heard this concept before, | 我以前听说过这个概念, |
| 218 | but now I really understood it. | 但现在我真的明白了 |
| 219 | Because this fear will always be there. | 因为这种恐惧永远存在 |
| 220 | And those really good excuses will always be there. | 而那些真正的好借口总是在那里。 |
| 221 | So if I allow this set of rationalizations | 所以,如果我允许这一套合理化 |
| 222 | and this fear to hold me back now, | 和这种恐惧 阻止我现在, |
| 223 | I will never do it, you know? | 我永远不会这样做,你知道吗? |
| 224 | So I put down my bag, turned around, lay down. | 所以我放下我的包,转身,躺下。 |
| 225 | I was, honestly, you guys, I was terrified. | 我,说实话,你们,我很害怕。 |
| 226 | So I lay down and my heart was racing. | 所以我躺下 心跳加速 |
| 227 | And then I noticed three things. | 然后我注意到三件事 |
| 228 | The first thing was, of course, I got a lot of weird looks. | 第一件事是,当然,我有很多奇怪的外表。 |
| 229 | People walking past me give me weird looks. | 人们走过我,给我怪怪的表情。 |
| 230 | There was even one mom with a kid. | 甚至有一个妈妈和孩子。 |
| 231 | The kid wanted to walk to me because it was interesting. | 这孩子想跟我走 因为它很有趣。 |
| 232 | The mom pulled away, don't go next to this strange dude. | 妈妈走了,不要去旁边 这个奇怪的家伙。 |
| 233 | But I also noticed that all those weird looks | 但我也注意到这些怪异的外表 |
| 234 | were not as scary as I thought. | 没有我想的那么可怕 |
| 235 | The second thing that I noticed was | 我发现的第二件事是 |
| 236 | that a lot of people were really confused | 很多人非常困惑 |
| 237 | because I knew what I was doing, | 因为我知道我在做什么 |
| 238 | but they didn't have a clue what I was doing | 但他们不知道我在做什么 |
| 239 | down on the floor, right? | 在地板上,对不对? |
| 240 | And the third thing that I noticed was | 我注意到的第三件事是 |
| 241 | the majority of the people didn't even care. | 大多数人根本不在乎 |
| 242 | They didn't even look at me. | 他们甚至没有看着我。 |
| 243 | They walked so close to me, they didn't even look at me. | 他们走得那么近, 他们甚至没有看着我。 |
| 244 | And with every second, I got more and more relaxed. | 每时每刻 我都越来越放松 |
| 245 | And after like one or two minutes, | 一两分钟后 |
| 246 | completely relaxed, all my anxiety vanished. | 完全放松,我所有的焦虑都消失了。 |
| 247 | I got back up, got my bag. | 我回来了,拿了我的包。 |
| 248 | I still noticed all the people were looking at me. | 我仍然注意到人们都在看我 |
| 249 | Got in the train, went home, looked out the window | 上了火车,回家,看着窗外 |
| 250 | with a big smile on my face. | 我脸上有个大笑容 |
| 251 | So that was my first comfort zone challenge ever. | 这是我第一次在舒适区挑战。 |
| 252 | And from then on, I made a list of all my fears | 从那时起,我列出我所有的恐惧 |
| 253 | and step by step tackled all my fears. | 一步一步地解决了我的所有恐惧 |
| 254 | And some went away quite fast, | 有些人走得很快, |
| 255 | other took longer to overcome, and so on. | 其他需要更长的时间来克服,等等。 |
| 256 | Then I saw how it helped me. | 然后我看到了它如何帮助我。 |
| 257 | So I told my friends about it. | 所以我告诉了我的朋友。 |
| 258 | So they started to do comfort zone challenge | 所以他们开始做舒适区挑战 |
| 259 | and had all my friends from whole Europe | 还有我所有来自欧洲的朋友 |
| 260 | doing comfort zone challenge, | 做舒适区的挑战, |
| 261 | sending each other pictures and videos | 互相发送图片和视频 |
| 262 | how we did comfort zone challenges. | 我们如何做舒适区的挑战。 |
| 263 | And then I decided, hey, it helped me, | 然后我决定,嘿, 它帮助了我, |
| 264 | it helped my friends, let's help most people. | 它帮助了我的朋友们, 让我们帮助大多数人。 |
| 265 | So we created this online community, | 所以我们创建了这个在线社区, |
| 266 | the Comfort Zone Crushers. | 慰安区粉碎者. |
| 267 | And there we give people challenges | 我们给人们带来挑战 |
| 268 | and give them piece of advice | 你应当教诲他们, |
| 269 | how to step over their comfort zone. | 如何超越他们的舒适地带。 |
| 270 | And step by step, it grew bigger and bigger and bigger. | 渐渐地,它变得越来越大。 |
| 271 | And exactly this month, we helped hundreds of people | 这个月 我们帮助了数百人 |
| 272 | from more than 20 different nations | 来自20多个国家 |
| 273 | to step out of their comfort zone, tackle their fear, | 走出他们的舒适地带, 解决他们的恐惧, |
| 274 | and become more confident. | 并变得更自信。 |
| 275 | And here's just some example of people | 举个例子 |
| 276 | from all over the world doing the Laying Down Challenge. | 全世界都在做俯卧撑的挑战 |
| 277 | So this guy from Singapore, this is a guy from London, | 这个新加坡人,这个伦敦人 |
| 278 | this is Berlin, this, oh, this Vienna, | 这是柏林 维也纳 |
| 279 | this is, I don't know, this somewhere in Europe, | 这是,我不知道, 这是在欧洲的某个地方, |
| 280 | this Vienna as well. | 维也纳也是 |
| 281 | And this also Prada stand Vienna. | 还有普拉达站维也纳 |
| 282 | So this whole thing from me, you know, | 所以这整件事 从我,你知道, |
| 283 | confronted with my own fears of rejection, so on, | 面对我自己的恐惧 拒绝,等等, |
| 284 | step by step grew bigger and bigger | 一步一步地变大 |
| 285 | into this international movement. | 进入这个国际运动。 |
| 286 | And from all those things, | 从所有这些东西, |
| 287 | from all those helping others to crush their comfort zone | 从所有帮助他人粉碎舒适地带的人那里 |
| 288 | and crushing my own comfort zone, I learned three things. | 我学会了三件事 |
| 289 | And the first thing that I learned was | 我学到的第一件事是 |
| 290 | if you consciously do comfort zone challenges | 如果你有意识地做舒适区挑战 |
| 291 | over and over again, you get in the habit | 一遍又一遍,你习惯了 |
| 292 | of doing the uncomfortable thing. | 做一件让人不舒服的事 |
| 293 | And you know, with most things in life, it's like this. | 你知道,生活的大部分事情, 它是这样的。 |
| 294 | There's something you want to achieve, | 有件事你想实现 |
| 295 | and between you and the thing, | 与物之间, |
| 296 | there's a certain discomfort. | 有点不适 |
| 297 | You know, you want to have a great body, need to work out. | 你知道,你想有一个伟大的身体, 需要工作。 |
| 298 | You want to be smart, need to study. | 你想聪明,需要学习。 |
| 299 | And through comfort zone challenge, doing it over again, | 通过舒适区的挑战, 再次做它, |
| 300 | I learned on the one hand to ignore the excuses, | 一方面,我学会了忽略借口, |
| 301 | because most of the time, you have good excuses | 因为大多数时候你都有好借口 |
| 302 | not to do the thing, right? | 不要这样做,对不对? |
| 303 | And the second thing is I learned | 第二件事是我学到的 |
| 304 | to go through this discomfort. | 经历这种不适。 |
| 305 | So doing comfort zone challenge kind of like | 所以做舒适区挑战 类似 |
| 306 | bleeds into other areas. | 流血进入其他地区。 |
| 307 | The second thing that I learned was | 我学到的第二件事是 |
| 308 | that my relationship to fear completely changed. | 我和恐惧的关系彻底改变了 |
| 309 | So a lot of people walk up to me and say, | 所以很多人走到我面前说, |
| 310 | hey, Mr. | 嘿,老师。 |
| 311 | Comfort Zone Crusher, | 慰安区粉碎者 |
| 312 | so you still have fears, you still have a comfort zone? | 这么说你还有恐惧 你还有舒适的地方吗? |
| 313 | Of course. | 当然 |
| 314 | I'm a human being, of course I have fears and so on. | 我是一个人,当然我有恐惧等等。 |
| 315 | And obviously, comfort zone challenges is not a magic pill, | 显然,舒适区的挑战 不是一个神奇的药丸, |
| 316 | so you will not always immediately get over everything. | 所以你不会总是 立即克服一切。 |
| 317 | And some things will take a long time to get over. | 有些事情需要很长时间才能结束。 |
| 318 | But what changed was that nowadays, | 但现在的变化是 |
| 319 | even if I want to do something, | 就算我想做点什么 |
| 320 | and between me and the thing is there's certain fear, | 而我和这件事情 是有某些恐惧, |
| 321 | I will still do it. | 我还是会的 |
| 322 | So I'm so familiar with fear and nervousness right now, | 所以我现在很熟悉恐惧和紧张 |
| 323 | it doesn't hold me back anymore. | 它不再阻碍我了。 |
| 324 | And the third thing that I learned was | 我学到的第三件事是 |
| 325 | comfort zone challenges gave me a lot of happiness. | 舒适区的挑战给了我很多快乐。 |
| 326 | And you might think, why? | 你会想,为什么? |
| 327 | Like stretching your arms in the air, | 就像在空中伸手一样 |
| 328 | running through the hallway, or laying down on the floor, | 穿过走廊,或躺下, |
| 329 | why does it give you happiness? | 为什么它给你幸福? |
| 330 | And I think for two reasons. | 我认为有两个原因。 |
| 331 | On the one hand, because a lot of unhappiness | 一方面,因为很多不幸福 |
| 332 | comes from comparing yourself to other people. | 从比较自己和其他人。 |
| 333 | And if you start doing comfort zone challenges, | 如果你开始做舒适区的挑战, |
| 334 | you stop caring what other people might think about you, | 你不再在乎别人对你的看法 |
| 335 | and you also stop comparing yourself. | 而你也不再比较自己。 |
| 336 | And the other thing is a lot of unhappiness | 另一件事是很多不开心 |
| 337 | comes from comparing yourself to like a perfect self, you know? | 从比较自己 喜欢完美的自我,你知道吗? |
| 338 | And comfort zone challenge, | 和舒适区的挑战, |
| 339 | also because it's bleeds into other areas, | 还因为血流到其他地区 |
| 340 | you start to develop and progress on a daily basis, | 你每天开始发展和进步, |
| 341 | step by step, get closer to the perfect version. | 一步一步地接近完美的版本。 |
| 342 | So pretty often at the end of the day, | 这么常在一天结束时, |
| 343 | I can sit down on my couch, lay back and say, | 我可以坐在沙发上 躺下说 |
| 344 | hey, I'm not perfect yet, but today I made a step closer | 嘿,我还不完美,但今天我更接近了 |
| 345 | to this perfect version of myself. | 对我这个完美的版本。 |
| 346 | And this gives me kind of like happiness and fulfillment. | 这给了我一种 像幸福和满足。 |
| 347 | So those are three things that I learned, | 我学到了三件事 |
| 348 | and obviously the whole talk's a bit advocacy | 很明显,整个谈话 有点倡导 |
| 349 | for going out and doing comfort zone challenges. | 出去做舒适区挑战 |
| 350 | But at the same time, | 但与此同时, |
| 351 | there's also like a bigger vision behind it. | 后面还有更大的视野 |
| 352 | Because what I noticed or what I've seen was that, | 因为我注意到的 或我看到的是, |
| 353 | you know comfort zone challenge term | 你知道舒适区挑战术语 |
| 354 | popped up like sometime the 21st century. | 就像21世纪的某个时候一样 |
| 355 | Though the idea behind it is exposure therapy, | 虽然它背后的想法 是暴露疗法, |
| 356 | it's researched since the 1950s. | 1950年代开始研究. |
| 357 | So basically, there's this huge knowledge | 所以基本上,有一个巨大的知识 |
| 358 | of therapeutic knowledge and psychology knowledge. | 治疗知识和心理学知识。 |
| 359 | But most of our society doesn't have access to it either, | 但是我们社会的大部分人 也无法获得它, |
| 360 | because therapy and coaching is too expensive. | 因为治疗和辅导太贵了 |
| 361 | All the social stigma prevents the people | 社会上所有污名都阻止人们 |
| 362 | from actually engaging it. | 从实际使用它。 |
| 363 | So you know, you won't go there | 所以,你知道, 你不会去那里 |
| 364 | because your friends might think you're crazy or whatever. | 因为你的朋友可能认为你疯了 |
| 365 | And what our vision or mission is, | 我们的愿景或使命是什么 |
| 366 | that we take this knowledge that's there, | 我们拿这个知识在那里, |
| 367 | and from which a lot of people actually would benefit. | 很多人会从中获益 |
| 368 | And we take this knowledge, kind of like dress it up new, | 我们把这种知识, 有点像穿新衣服, |
| 369 | and make it accessible to the people. | 并令众生得无障碍. |
| 370 | And also to like through the internet | 也喜欢通过互联网 |
| 371 | and to spreading it widely, | 并广为传播, |
| 372 | we can do it for really, really little money. | 我们可以做它真的很,真的很小的钱。 |
| 373 | And so we can enable a lot of people | 这样我们就能让很多人 |
| 374 | to actually engage in it and benefit from it in their own life. | 在他们自己的生活中 真正参与并从中受益。 |
| 375 | But this only like to give you like a glimpse | 不过这只会让你一瞥一眼 |
| 376 | of the whole bigger thing behind it. | 整个更大的事情 它背后。 |
| 377 | And now, of course, I want to encourage you | 现在,当然,我想鼓励你 |
| 378 | to step more off not of your comfort zone. | 更远离你的舒适地带 |
| 379 | And at the beginning of the talk, I asked, | 在谈话开始时,我问, |
| 380 | okay, who of you know this feeling, nervous anxiety? | 好吧,谁知道这种感觉,紧张的焦虑? |
| 381 | You all raised your hand, you all said, yep. | 你们都举起手来,都说,是的。 |
| 382 | So this fear and anxiety is something that connects us all | 所以这种恐惧和焦虑是连接我们所有人的 |
| 383 | and kind of makes us human. | 并让我们成为人 |
| 384 | And for me, this is a very comforting thought | 对我来说,这是一个非常令人欣慰的想法 |
| 385 | and very comforting idea. | 和非常安慰的想法。 |
| 386 | So I want to challenge you to, at this year's event, | 所以我想挑战你 在今年的活动, |
| 387 | talk to a few more people. | 再和几个人谈谈 |
| 388 | Walk up to your favorite speaker, ask them a question. | 走到你最喜欢的演讲者面前,问他们一个问题. |
| 389 | And those people at home who's watching it, | 而那些在家里的人 谁看它, |
| 390 | close your laptop, no, watch two more TED Talks, | 关闭你的笔记本电脑,不, 看两个更多的TED谈话, |
| 391 | and then close your laptop. | 然后关闭你的笔记本电脑。 |
| 392 | Then go out, and I don't know, lay down on the street, | 然后出去,我不知道, 躺在街上, |
| 393 | stretch your arms, do something that's outside | 伸开手臂,做一些外面的事 |
| 394 | your day-to-day autopilot. | 你的日常自动驾驶。 |
| 395 | Because comfort zone challenge not only helps you | 因为舒适区挑战不仅能帮助你 |
| 396 | to become more confident, | 变得更加自信, |
| 397 | but it also gives like adventure to your life | 但它也会给你的生活带来冒险 |
| 398 | and kind of like spice up your life. | 并有点像香味 你的生活。 |
| 399 | So now I want to finish my talk | 所以,现在我想结束我的谈话 |
| 400 | with a quote that I always try to live by. | 引用一句我一直想活下来的话 |
| 401 | 这是Elna Rousseward的著名引言。 | |
| 402 | And she once said, | 她曾经说过 |
| 403 | to one thing every day, this scares you. | 每天有一件事,这让你害怕 |
| 404 | Thank you. | 谢谢 |
| 405 | 这是Elna Rousseward的名言 |
该视频共有字幕 405 条。解锁更多字幕为会员功能，请移动到 价格
P2 · 如何变得更加自信——躺在街上30秒【TED演讲】 p02 英文字幕(注释+中文外挂) (P2)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:01 | In order to start, I have three questions for you. | 为了开始 我有三个问题要问你 |
| 0:03 | And the first question is, who of you knows this feeling? | 第一个问题是 你们谁知道这种感觉? |
| 0:06 | Your heart starts to race, your knees are getting weak, | 你的心脏开始竞速, 你的膝盖越来越弱, |
| 0:09 | you get this weird feeling in your stomach, | 你胃里有一种奇怪的感觉, |
| 0:10 | your hands start to sweat, who of you knows this? | 你的手开始流汗 你们谁知道? |
| 0:12 | Raise your hand and say, yep, really loud. | 举起手来,大声说 |
| 0:15 | Okay, perfect. | 好吧,完美无缺。 |
| 0:16 | Second question, have you ever been in a situation | 第二个问题,你曾经有过这样的情况 |
| 0:19 | where you wanted to do something? | 你想做点什么? |
| 0:20 | I don't know, like walk up to a beautiful girl, | 我不知道,就像走到一个美丽的女孩, |
展开字幕全文（408 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | In order to start, I have three questions for you. | 为了开始 我有三个问题要问你 |
| 2 | And the first question is, who of you knows this feeling? | 第一个问题是 你们谁知道这种感觉? |
| 3 | Your heart starts to race, your knees are getting weak, | 你的心脏开始竞速, 你的膝盖越来越弱, |
| 4 | you get this weird feeling in your stomach, | 你胃里有一种奇怪的感觉, |
| 5 | your hands start to sweat, who of you knows this? | 你的手开始流汗 你们谁知道? |
| 6 | Raise your hand and say, yep, really loud. | 举起手来,大声说 |
| 7 | Okay, perfect. | 好吧,完美无缺。 |
| 8 | Second question, have you ever been in a situation | 第二个问题,你曾经有过这样的情况 |
| 9 | where you wanted to do something? | 你想做点什么? |
| 10 | I don't know, like walk up to a beautiful girl, | 我不知道,就像走到一个美丽的女孩, |
| 11 | been in a huge class, raise your hand and ask a question, | 在一个大班,举起手来问一个问题, |
| 12 | contradicting authority, whatsoever. | 违抗权威,无论什么。 |
| 13 | But then, you got this feeling of nervous anxiety, | 但是,你有一种紧张的焦虑感 |
| 14 | and because of this feeling, | 由于这种感觉, |
| 15 | you didn't do what you actually wanted to do. | 你没有做你想做的事 |
| 16 | Have you experienced this? | 你有经历过吗? |
| 17 | Raise your hand and say, yep, really loud. | 举起手来,大声说 |
| 18 | Yeah. | 对 |
| 19 | All right, perfect. | 好吧,完美无缺。 |
| 20 | So last question, | 最后一个问题 |
| 21 | have you ever experienced this, been in a situation, | 你有没有经历过这种情况? |
| 22 | wanted to do something, then you were anxious, | 想做点什么,然后你很焦虑 |
| 23 | scared whatsoever, but you still did it, | 吓坏了,但你还是做到了, |
| 24 | and experienced one or two things. | 经历一两件事 |
| 25 | Either it was not as scary as you thought, | 要么没有你想的那么可怕 |
| 26 | or you did it over and over again, | 或者你一次又一次地做了 |
| 27 | and at one point, you were not nervous at all anymore. | 有一次你不再紧张了 |
| 28 | Have you experienced this? | 你有经历过吗? |
| 29 | Raise your hand and say, yep, really loud. | 举起手来,大声说 |
| 30 | Yeah. | 对 |
| 31 | All right, perfect, because this is exactly | 好吧,完美,因为这就是 |
| 32 | the process I will be talking about. | 我将要谈论的进程。 |
| 33 | And most specifically, my whole talk will evolve | 更具体地说,我的整个演讲会演变 |
| 34 | around the question on how do we become more confident. | 我们如何更加自信? |
| 35 | And most specifically, how to overcome social anxieties, | 更具体地说,如何克服社会焦虑, |
| 36 | how to stop caring what other people might think about you, | 如何不再关心别人对你的看法 |
| 37 | and basically, how you can do in your own life | 基本上,你如何做 在自己的生活 |
| 38 | what you want to do, and not be held back by fear. | 不想被恐惧所牵制 |
| 39 | And even though it's the beginning of my talk, | 虽然这是我开场白 |
| 40 | I already have an answer for you. | 我已经有答案了 |
| 41 | And the answer to all those questions is | 这些问题的答案是 |
| 42 | to lay down on the street for 30 seconds. | 躺在街上30秒钟。 |
| 43 | Yeah, so obviously, there's a lot more to it. | 是啊,所以很明显,还有更多的。 |
| 44 | And over the next few minutes, I will tell you the story | 接下来的几分钟,我会告诉你这个故事 |
| 45 | how I actually arrived at this conclusion. | 我是如何得出这个结论的 |
| 46 | And to some big extent, it's my own story. | 从某种程度上来说,这是我自己的故事。 |
| 47 | So it involves my own insecurities. | 因此,它涉及我自己的不安全感。 |
| 48 | It involves therapy and coaching, happiness and content | 包括治疗和辅导、幸福和内容 |
| 49 | at the end, and of course, | 在结尾,当然, |
| 50 | laying down on the street for 30 seconds. | 躺在街上30秒钟 |
| 51 | So this story basically begins as far back as I can remember. | 因此,这个故事基本上开始 早在我记得。 |
| 52 | And I was always kind of like confident, outgoing. | 我总是有点像自信,外出。 |
| 53 | You know, I was playing basketball professionally | 你知道,我打篮球的专业 |
| 54 | back in high school. | 高中的时候 |
| 55 | So I had my own apartment, one is 16. | 所以我有自己的公寓,一个是16。 |
| 56 | So every weekend, going to clubs and parties and so on. | 所以每个周末,去俱乐部和派对等等。 |
| 57 | All my friends also professional basketball players. | 我的朋友也都是职业篮球运动员. |
| 58 | So in high school, I was hanging out with the cool kids. | 高中时,我和酷孩子在一起 |
| 59 | And others would definitely also describe me | 其他人肯定也会描述我 |
| 60 | as confident and outgoing. | 像自信和离开。 |
| 61 | But how it felt on the inside was often pretty different. | 但内心的感受却常常相当不同. |
| 62 | So there were like a handful of situations | 所以这里有几件事情 |
| 63 | where I would get really nervous or even insecure. | 在那里我会变得非常紧张甚至不安全。 |
| 64 | And especially on people who are cooler than me, | 尤其是那些比我还酷的人 |
| 65 | smarter than me, more successful and so on. | 比我聪明,更成功等等 |
| 66 | I would get shy and even insecure. | 我会变得害羞,甚至不安全。 |
| 67 | And this was because I had this huge fear of rejection, | 这是因为我非常害怕被拒绝 |
| 68 | huge fear of not being cool or being exposed as weak. | 害怕被冷却或暴露为软弱 |
| 69 | And this kind of fear led to two types of behavior. | 而这种恐惧导致了两种行为. |
| 70 | And the one had avoidance. | 而那个有回避。 |
| 71 | So often avoided situation where I might appear uncool. | 经常避免我看起来不酷的情况 |
| 72 | For example, if I would be invited to a big party | 例如,如果邀请我去参加一个大型派对 |
| 73 | and I didn't know anybody, I wouldn't go there | 我不认识任何人,我不会去那里 |
| 74 | because there might pop up a situation | 因为可能出现某种情况 |
| 75 | where I would stand over myself for like a minute or two, | 在那里,我会站在自己 像一两分钟, |
| 76 | talk to nobody, and people will look at me and think, | 和任何人说话, 人们会看着我,想, |
| 77 | hey, this guy's uncool, nobody talks to him. | 嘿,这家伙不酷, 没有人跟他说话。 |
| 78 | Or what I would do is drag my friends along, | 或者我会把我的朋友拉在一起 |
| 79 | so I always had somebody to talk to the whole event. | 所以我总是有个人 谈整个活动。 |
| 80 | The second kind of behavior was I was looking for approval. | 第二种行为是寻求批准。 |
| 81 | So if there was a cooler guy around, | 所以,如果有一个更酷的家伙周围, |
| 82 | I often tried to behave in a way that he appreciated, | 我经常试图以他欣赏的方式表现 |
| 83 | so he would approve of me and say, | 所以他同意我说 |
| 84 | okay, he's cool as well. | 好吧,他也很冷静。 |
| 85 | What this meant was that I often would engage in behaviors | 意思是我经常参与行为 |
| 86 | I myself didn't think were good or right. | 我自己也不认为是好或对的。 |
| 87 | But you know, I was in high school, I was a teenager, | 但你知道,我在高中, 我是一个青少年, |
| 88 | so confronting the thing would also involve admitting it. | 因此,面对这件事情 也涉及承认它。 |
| 89 | So I didn't do it and kind of like dragged along | 所以我没有这样做, 有点像拖在一起 |
| 90 | this whole thing, right? | 这整件事,对不对? |
| 91 | After high school, I quit playing basketball | 高中毕业后,我不打篮球了 |
| 92 | because I broke my arm, I couldn't play anymore. | 因为我断了手臂,我不能再玩了 |
| 93 | And then I started to get into psychotherapy and coaching | 然后我开始接受心理治疗和辅导 |
| 94 | because I was kind of interested in it. | 因为我有点感兴趣。 |
| 95 | And when I was playing basketball, I learned, | 当我打篮球的时候,我学会了 |
| 96 | if you want to become really good at something, | 如果你想成为真正的 擅长的东西, |
| 97 | what should you do? | 你该怎么办? |
| 98 | You should try to learn from the best. | 你应该试着从最好的学习。 |
| 99 | So I applied this lesson that I learned in basketball | 所以我在篮球上学到了这个教训 |
| 100 | to psychotherapy and coaching. | 心理治疗和辅导。 |
| 101 | So I went through whole Europe and tried to learn | 所以我走遍整个欧洲 试着学习 |
| 102 | from the best psychotherapists and coaches. | 最好的心理治疗师和教练 |
| 103 | So I was going to events, I was going to conferences, | 所以我去参加活动,去开会, |
| 104 | walking up to like the most important guy, | 走到像最重要的人, |
| 105 | shake a sense of, hey, my name is Till, | 摇动的感觉,嘿,我的名字是Till, |
| 106 | I would like to learn from you. | 我想向你学习 |
| 107 | What this meant was I was literally confronted | 这是什么意思,我是 字面上对峙 |
| 108 | with my fear of rejection all the time. | 我总是害怕被拒绝 |
| 109 | And back then I was thinking, hey, if there would be | 当时我在想 如果有的话 |
| 110 | a good point of time to get over this fear of rejection, | 是时候摆脱这种对拒绝的恐惧了 |
| 111 | I will be right now. | 我现在就来 |
| 112 | Ironically, or fortunately basically, exactly this time, | 讽刺的是,或者幸运的是, 基本上这次, |
| 113 | I heard about comfort zone challenges for the first time. | 我第一次听说了舒适区的挑战 |
| 114 | 当时我在Tim Ferriss读了一周 | |
| 115 | and he described it as a technique to, you know, | 他形容它是一种技巧,你知道, |
| 116 | overcome certain limitations | 克服某些限制 |
| 117 | and to progress faster in business. | 并加快业务进展。 |
| 118 | And to me it sounded kind of interesting. | 对我来说,这听起来有点有趣。 |
| 119 | And for those of you who don't know | 你们这些不知道的人 |
| 120 | what comfort zone challenges are, | 什么是舒适区的挑战, |
| 121 | comfort zone challenges are challenges | 舒适区的挑战是挑战 |
| 122 | where you consciously put yourself in a situation | 你自觉地把自己置于一种境地 |
| 123 | that makes you nervous or insecure. | 这让你紧张或不安全。 |
| 124 | For example, if you're afraid of rejection, | 比如说,如果你害怕被拒绝 |
| 125 | one of the challenges you can do is | 挑战之一是 |
| 126 | you go out and try to get rejected | 你出去,试图被拒绝 |
| 127 | 10 times as fast as possible. | 越快越好 10倍,越快越好 |
| 128 | If you're afraid of embarrassment, you'll go out | 如果你怕尴尬,你会出去的 |
| 129 | and for example, stretch your arms as high as you can | 举个例子,举起手来 |
| 130 | and walk through a crowded street, | 穿过一条拥挤的街道, |
| 131 | so embarrass yourself in public. | 在公众场合太丢脸了 |
| 132 | The idea behind it is you do it over and over again | 背后的想法是 你一遍又一遍地做 |
| 133 | and at one point you stop caring | 有一天你不再关心 |
| 134 | what other people might think. | 别人会怎么想? |
| 135 | To me it sounded pretty cool, why? | 对我来说,听起来很酷,为什么? |
| 136 | Because this would mean I could get over my fear | 因为这意味着我可以克服恐惧 |
| 137 | of rejection quite easily, right? | 拒绝很容易,对不对? |
| 138 | So I looked deep into psychology and psychotherapy | 所以我深究心理学和心理治疗 |
| 139 | what they have to say on this topic. | 他们对此议题所说的话。 |
| 140 | More specifically, evidence-based psychotherapy, | 更具体地说,基于证据的心理治疗, |
| 141 | so cognitive behavioral therapy. | 所以认知行为疗法。 |
| 142 | And they had a solution for this since the 1950s. | 他们从20世纪50年代开始就有一个解决方案。 |
| 143 | And this solution was called exposure therapy. | 这个溶液叫做接触疗法。 |
| 144 | Why exposure therapy? | 为什么做曝光治疗? |
| 145 | Because similar comfort zone challenges, | 因为类似的舒适区挑战, |
| 146 | you go out, you expose yourself to the thing that scares you. | 你出去,你暴露自己 的东西让你害怕。 |
| 147 | And they also had explanation why this whole thing works. | 他们也解释了为什么这整件事会成功。 |
| 148 | So like in a really over-simplified way, | 所以像一个非常简单的方式, |
| 149 | you have an autonomic nervous system | 你有自动神经系统 |
| 150 | that fires a fear response. | 引发恐惧 |
| 151 | So your autonomic nervous system | 所以你的自动神经系统 |
| 152 | is this part of your nervous system | 这是你神经系统的一部分 |
| 153 | that you can't control consciously | 你无法自觉控制 |
| 154 | and that is responsible for sweating, | 负责出汗, |
| 155 | heart rate and so on, and the fear response. | 心率之类,及恐惧之应. |
| 156 | And at one point or the other in your life, | 在你生命的某一时刻 |
| 157 | you encounter a situation | 遇到什么情况 |
| 158 | and your autonomic nervous system, | 和你的自动神经系统, |
| 159 | for whatever reason, | 无论什么原因 |
| 160 | learned to respond to this situation with fear. | 学会了用恐惧来应对这种情况。 |
| 161 | And from that on, | 从那以后, |
| 162 | every time you encounter the situation again, | 每次你再次遇到这种情况 |
| 163 | your autonomic nervous system will send this fear response, | 你的自动神经系统会发出恐惧反应 |
| 164 | even though you consciously understand | 即使你自觉明白 |
| 165 | the situation is not dangerous or scary. | 情况并不危险或可怕。 |
| 166 | So now to get over it, | 所以现在要克服它, |
| 167 | what you need to do is the following. | 你需要做的是以下几点。 |
| 168 | You put yourself in the situation, | 你让自己陷入困境 |
| 169 | you get anxious, scared whatsoever, | 你变得焦虑 害怕什么的 |
| 170 | and you stay in there so your anxiety step-by-step decreases | 你呆在那里 让你的焦虑逐渐减少 |
| 171 | and your autonomic nervous system learns, | 和你的自动神经系统学习, |
| 172 | hey, the situation is actually not scary. | 嘿,情况其实并不可怕。 |
| 173 | So this is the process how you become more confident. | 这就是你如何变得更加自信的过程。 |
| 174 | And for me, I went, hey, that sounds pretty good. | 对我来说,我去了,嘿, 这听起来相当不错。 |
| 175 | So I decided to start doing comfort zone challenges. | 所以我决定开始做舒适区的挑战。 |
| 176 | And I have very, very vivid memories | 我有非常,非常生动的回忆 |
| 177 | of my first comfort zone challenge. | 我的第一个舒适区挑战。 |
| 178 | And it was a Thursday when I committed myself | 周四我承诺 |
| 179 | to do comfort zone challenges. | 做舒适区的挑战。 |
| 180 | And with more things, you know, | 和更多的东西,你知道, |
| 181 | when you commit to do something, | 当你承诺做一些事情, |
| 182 | what do you say? | 怎么样? |
| 183 | I will start tomorrow. | 我明天开始 |
| 184 | So on Thursday I said, okay, I will start tomorrow. | 所以星期四我说,好吧,我明天开始。 |
| 185 | The same day, Thursday afternoon, | 同一天,星期四下午, |
| 186 | I was going home from university, | 我从大学回家, |
| 187 | waiting for my train around five o'clock, | 五点左右等我的火车 |
| 188 | rush hour, people everywhere. | 高峰时间,到处都是人。 |
| 189 | So I was standing there waiting for the train. | 所以我站在那里等着火车 |
| 190 | And I was thinking, wow, | 我当时在想,哇, |
| 191 | I'm gonna lay down here on the floor for 30 seconds tomorrow. | 我明天要躺在这里30秒 |
| 192 | That's a pretty scary thing. | 这是相当可怕的事情。 |
| 193 | And when my train arrived, I was thinking, | 当我的火车到来时 我在想 |
| 194 | hey, why shouldn't I do today? | 嘿,我为什么不今天做? |
| 195 | And the moment I just started pondering with the idea, | 当我开始思考这个想法时, |
| 196 | boom, two things happened. | 砰,发生了两件事。 |
| 197 | On the one hand, my heart started to race, | 一方面,我的心开始竞速, |
| 198 | my hands were getting sweaty, | 我的手开始出汗了 |
| 199 | it was kind of hard to swallow. | 很难吞下去 |
| 200 | This on the one hand. | 一方面 |
| 201 | On the other hand, boom, boom, boom, | 另一方面,热潮,热潮,热潮 |
| 202 | all those really, really good excuses popped up like, | 所有那些真正,真的很好的借口 涌现出来像, |
| 203 | your friend is waiting at home, the floor is dirty, | 你朋友在家等,地板脏了 |
| 204 | what might the people think? | 人们会怎么想? |
| 205 | And so on and so on. | 亦复如是. |
| 206 | So I was standing there, you know, | 所以我站在那里,你知道吗, |
| 207 | kind of like torn in between. | 有点像 撕裂在两者之间。 |
| 208 | On the one hand, I wanted to do it. | 一方面,我想这样做。 |
| 209 | On the other hand, the excuses and the fear. | 另一方面,借口和恐惧。 |
| 210 | So what did I say? | 我说了什么? |
| 211 | I said, you know, my train was gonna say, | 我说,你知道, 我的火车会说, |
| 212 | fuck it, I will do it tomorrow. | 他妈的,我会做到这一点,明天。 |
| 213 | So I walked towards the train. | 于是我走向火车。 |
| 214 | And then I commemorate with the first step, | 然后我用第一步来纪念 |
| 215 | I had this epiphany, this aha moment. | 我有一个觉悟,这一刻。 |
| 216 | So I understood something on like a deeper, | 所以我明白了一些像深层的东西, |
| 217 | I heard this concept before, | 我以前听说过这个概念, |
| 218 | but now I really understood it. | 但现在我真的明白了 |
| 219 | Because this fear will always be there. | 因为这种恐惧永远存在 |
| 220 | And those really good excuses will always be there. | 而那些真正的好借口总是在那里。 |
| 221 | So if I allow this set of rationalizations | 所以,如果我允许这一套合理化 |
| 222 | and this fear to hold me back now, | 和这种恐惧 阻止我现在, |
| 223 | I will never do it, you know? | 我永远不会这样做,你知道吗? |
| 224 | So I put down my bag, turned around, lay down. | 所以我放下我的包,转身,躺下。 |
| 225 | I was, honestly, you guys, I was terrified. | 我,说实话,你们,我很害怕。 |
| 226 | So I lay down and my heart was racing. | 所以我躺下 心跳加速 |
| 227 | And then I noticed three things. | 然后我注意到三件事 |
| 228 | The first thing was, of course, I got a lot of weird looks. | 第一件事是,当然,我有很多奇怪的外表。 |
| 229 | People walking past me give me weird looks. | 人们走过我,给我怪怪的表情。 |
| 230 | There was even one mom with a kid. | 甚至有一个妈妈和孩子。 |
| 231 | The kid wanted to walk to me because it was interesting. | 这孩子想跟我走 因为它很有趣。 |
| 232 | The mom pulled away, don't go next to this strange dude. | 妈妈走了,不要去旁边 这个奇怪的家伙。 |
| 233 | But I also noticed that all those weird looks | 但我也注意到这些怪异的外表 |
| 234 | were not as scary as I thought. | 没有我想的那么可怕 |
| 235 | The second thing that I noticed was | 我发现的第二件事是 |
| 236 | that a lot of people were really confused | 很多人非常困惑 |
| 237 | because I knew what I was doing, | 因为我知道我在做什么 |
| 238 | but they didn't have a clue what I was doing | 但他们不知道我在做什么 |
| 239 | down on the floor, right? | 在地板上,对不对? |
| 240 | And the third thing that I noticed was | 我注意到的第三件事是 |
| 241 | the majority of the people didn't even care. | 大多数人根本不在乎 |
| 242 | They didn't even look at me. | 他们甚至没有看着我。 |
| 243 | They walked so close to me, they didn't even look at me. | 他们走得那么近, 他们甚至没有看着我。 |
| 244 | And with every second, I got more and more relaxed | 每时每刻 我都越来越放松 |
| 245 | and after like one or two minutes, | 一两分钟后, |
| 246 | completely relaxed, all my anxiety vanished. | 完全放松,我所有的焦虑都消失了。 |
| 247 | I got back up, got my bag, | 我站起来,拿了我的包 |
| 248 | I still noticed all the people were looking at me, | 我仍然注意到所有的人都看着我, |
| 249 | got in the train, went home, looked out the window | 上了火车,回家,看着窗外 |
| 250 | with a big smile on my face. | 我脸上有个大笑容 |
| 251 | So that was my first comfort zone challenge ever. | 这是我第一次在舒适区挑战。 |
| 252 | And from then on, I made a list of all my fears | 从那时起,我列出我所有的恐惧 |
| 253 | and step-by-step tackled all my fears. | 一步一步地解决了我的恐惧 |
| 254 | And some went away quite fast, | 有些人走得很快, |
| 255 | other took longer to overcome, and so on. | 其他需要更长的时间来克服,等等。 |
| 256 | Then I saw how it helped me. | 然后我看到了它如何帮助我。 |
| 257 | So I told my friends about it. | 所以我告诉了我的朋友。 |
| 258 | So they started to do comfort zone challenge | 所以他们开始做舒适区挑战 |
| 259 | and had all my friends from whole Europe | 还有我所有来自欧洲的朋友 |
| 260 | doing comfort zone challenge, | 做舒适区的挑战, |
| 261 | sending each other pictures and videos | 互相发送图片和视频 |
| 262 | how we did comfort zone challenges. | 我们如何做舒适区的挑战。 |
| 263 | And then I decided, hey, it helped me, | 然后我决定,嘿, 它帮助了我, |
| 264 | it helped my friends, let's help most people. | 它帮助了我的朋友们, 让我们帮助大多数人。 |
| 265 | So we created this online community, | 所以我们创建了这个在线社区, |
| 266 | the Comfort Zone Crushers. | 慰安区粉碎者. |
| 267 | And there we give people challenges | 我们给人们带来挑战 |
| 268 | and give them piece of advice | 你应当教诲他们, |
| 269 | how to step over their comfort zone | 如何超越他们的舒适地带 |
| 270 | and step-by-step accrue bigger and bigger and bigger. | 渐渐地,渐渐地,渐渐地,渐渐地,渐渐地,渐渐地,渐渐地,渐地,渐地,渐地,渐渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,地,渐地,地,地,地,地,地,地,地,渐地,地,地,地,地,地,地,地,地,地,地,地,地,地,地,地,地,地,地,地,地,地,地,地,地,地,地,地,地,地,地,地,地,,地,地,,地,地,地,地,地,地,地,,,,地,, |
| 271 | And exactly this month, we helped hundreds of people | 这个月 我们帮助了数百人 |
| 272 | from more than 20 different nations | 来自20多个国家 |
| 273 | to step out of their comfort zone, | 走出他们的舒适地带, |
| 274 | tackle their fear, and become more confident. | 对付他们的恐惧,使他们更加自信。 |
| 275 | And here's just some example of people | 举个例子 |
| 276 | from all over the world doing the Laying Down Challenge. | 全世界都在做俯卧撑的挑战 |
| 277 | So this guy from Singapore, this is a guy from London, | 这个新加坡人,这个伦敦人 |
| 278 | this is Berlin, this, oh, this Vienna, | 这是柏林 维也纳 |
| 279 | this is, I don't know, this somewhere in Europe, | 这是,我不知道, 这是在欧洲的某个地方, |
| 280 | this Vienna as well. | 维也纳也是 |
| 281 | And this also Prada stand Vienna. | 还有普拉达站维也纳 |
| 282 | So this whole thing from me, you know, | 所以这整件事 从我,你知道, |
| 283 | confronted with my own fears of rejection and so on, | 面对我自己的恐惧 拒绝等等, |
| 284 | step-by-step grew bigger and bigger | 渐渐地变大 |
| 285 | into this international movement. | 进入这个国际运动。 |
| 286 | And from all those things, from all those helping others | 从所有这些东西, 从所有帮助他人的人 |
| 287 | to crush their comfort zone | 粉碎他们的舒适地带 |
| 288 | and crushing my own comfort zone, I learned three things. | 我学会了三件事 |
| 289 | And the first thing that I learned was | 我学到的第一件事是 |
| 290 | if you consciously do comfort zone challenges | 如果你有意识地做舒适区挑战 |
| 291 | over and over again, you get in the habit | 一遍又一遍,你习惯了 |
| 292 | of doing the uncomfortable thing. | 做一件让人不舒服的事 |
| 293 | And you know, with most things in life, it's like this. | 你知道,生活的大部分事情, 它是这样的。 |
| 294 | There's something you want to achieve, | 有件事你想实现 |
| 295 | and between you and the thing, | 与物之间, |
| 296 | there's a certain discomfort. | 有点不适 |
| 297 | You know, you want to have a great body, need to work out. | 你知道,你想有一个伟大的身体, 需要工作。 |
| 298 | You want to be smart, need to study. | 你想聪明,需要学习。 |
| 299 | And through comfort zone challenge, doing it over again, | 通过舒适区的挑战, 再次做它, |
| 300 | I learned on the one hand to ignore the excuses, | 一方面,我学会了忽略借口, |
| 301 | because most of the time, you have good excuses | 因为大多数时候你都有好借口 |
| 302 | not to do the thing, right? | 不要这样做,对不对? |
| 303 | And the second thing is I learned | 第二件事是我学到的 |
| 304 | to go through this discomfort. | 经历这种不适。 |
| 305 | So doing comfort zone challenge kind of like bleeds | 所以做舒适区挑战 就像流血 |
| 306 | into other areas. | 进入其他地区。 |
| 307 | The second thing that I learned was | 我学到的第二件事是 |
| 308 | that my relationship to fear completely changed. | 我和恐惧的关系彻底改变了 |
| 309 | So a lot of people walk up to me and say, | 所以很多人走到我面前说, |
| 310 | hey, this is a comfort zone crusher. | 嘿,这是一个舒适区粉碎器。 |
| 311 | So you still have fears, you still have a comfort zone? | 所以你还有恐惧,你还有舒适的地方吗? |
| 312 | Of course. | 当然 |
| 313 | I'm a human being, of course I have fears and so on. | 我是一个人,当然我有恐惧等等。 |
| 314 | And obviously, comfort zone challenges is not a magic pill, | 显然,舒适区的挑战 不是一个神奇的药丸, |
| 315 | so you will not always immediately get over everything. | 所以你不会总是 立即克服一切。 |
| 316 | And some things will take a long time to get over. | 有些事情需要很长时间才能结束。 |
| 317 | But what changed was that nowadays, | 但现在的变化是 |
| 318 | even if I want to do something, | 就算我想做点什么 |
| 319 | and between me and the thing is there's certain fear, | 而我和这件事情 是有某些恐惧, |
| 320 | I will still do it. | 我还是会的 |
| 321 | So I'm so familiar with fear and nervousness right now, | 所以我现在很熟悉恐惧和紧张 |
| 322 | it doesn't hold me back anymore. | 它不再阻碍我了。 |
| 323 | And the third thing that I learned was | 我学到的第三件事是 |
| 324 | comfort zone challenges gave me a lot of happiness. | 舒适区的挑战给了我很多快乐。 |
| 325 | And you might think, why? | 你会想,为什么? |
| 326 | Like stretching your arms in the air, | 就像在空中伸手一样 |
| 327 | running through the hallway or laying down on the floor, | 穿过走廊或躺在地板上, |
| 328 | why does it give you happiness? | 为什么它给你幸福? |
| 329 | And I think for two reasons. | 我认为有两个原因。 |
| 330 | On the one hand, because a lot of unhappiness | 一方面,因为很多不幸福 |
| 331 | comes from comparing yourself to other people. | 从比较自己和其他人。 |
| 332 | And if you start to do comfort zone challenges, | 如果你开始做舒适区的挑战, |
| 333 | you stop caring what other people might think about you | 你不再在乎别人对你的看法 |
| 334 | and you also stop comparing yourself. | 而你也不再比较自己。 |
| 335 | And the other thing is a lot of unhappiness | 另一件事是很多不开心 |
| 336 | comes from comparing yourself to like a perfect self, you know? | 从比较自己 喜欢完美的自我,你知道吗? |
| 337 | And comfort zone challenge, | 和舒适区的挑战, |
| 338 | also because it's bleeding into other areas, | 还因为血流到其他地区 |
| 339 | you start to develop and progress on a daily basis, | 你每天开始发展和进步, |
| 340 | step by step get closer to the perfect version. | 一步一步接近完美的版本。 |
| 341 | So pretty often at the end of the day, | 这么常在一天结束时, |
| 342 | I can sit down on my couch, lay back and say, | 我可以坐在沙发上 躺下说 |
| 343 | hey, I'm not perfect yet, | 嘿,我还不完美, |
| 344 | but today I made a step closer | 不过今天我更接近了 |
| 345 | to this perfect version of myself. | 对我这个完美的版本。 |
| 346 | And this gives me kind of like happiness and fulfillment. | 这给了我一种 像幸福和满足。 |
| 347 | So those are three things that I learned | 我学到了三件事 |
| 348 | and obviously the whole talk is a bit advocacy | 很明显,整个演讲只是宣传 |
| 349 | for going out and doing comfort zone challenges. | 出去做舒适区挑战 |
| 350 | But at the same time, | 但与此同时, |
| 351 | there's also like a bigger vision behind it. | 后面还有更大的视野 |
| 352 | Because what I noticed or what I've seen was that, | 因为我注意到的 或我看到的是, |
| 353 | you know comfort zone challenge term | 你知道舒适区挑战术语 |
| 354 | popped up like sometime the 21st century. | 就像21世纪的某个时候一样 |
| 355 | Though the idea behind it is exposure therapy, | 虽然它背后的想法 是暴露疗法, |
| 356 | it's researched since the 1950s. | 1950年代开始研究. |
| 357 | So basically there's this huge knowledge | 所以,基本上有一个巨大的知识 |
| 358 | of therapeutic knowledge and psychology knowledge. | 治疗知识和心理学知识。 |
| 359 | But most of our society doesn't have access to it either | 但是我们社会的大部分人 也得不到它 |
| 360 | because therapy and coaching is too expensive. | 因为治疗和辅导太贵了 |
| 361 | All the social stigma prevents the people | 社会上所有污名都阻止人们 |
| 362 | from actually engaging it. | 从实际使用它。 |
| 363 | So you know, you won't go there | 所以,你知道, 你不会去那里 |
| 364 | because your friends might think you're crazy or whatever. | 因为你的朋友可能认为你疯了 |
| 365 | And what our vision or mission is | 我们的愿景或使命是什么 |
| 366 | that we take this knowledge there | 我们把知识带到那里 |
| 367 | and from which a lot of people actually would benefit. | 很多人会从中获益 |
| 368 | And we take this knowledge, | 我们掌握这些知识 |
| 369 | kind of like dress it up new | 有点像穿新衣服 |
| 370 | and make it accessible to the people. | 并令众生得无障碍. |
| 371 | And also to like through the internet | 也喜欢通过互联网 |
| 372 | and to spreading it widely, | 并广为传播, |
| 373 | we can do it for really, really little money. | 我们可以做它真的很,真的很小的钱。 |
| 374 | And so we can enable a lot of people | 这样我们就能让很多人 |
| 375 | to actually engage in it | 实际参与其中 |
| 376 | and benefit from it in their own life. | 并从中得益, |
| 377 | But this only like to give you like a glimpse | 不过这只会让你一瞥一眼 |
| 378 | of the whole bigger thing behind it. | 整个更大的事情 它背后。 |
| 379 | And now of course, I want to encourage you | 我当然想鼓励你 |
| 380 | to step more off not of your comfort zone. | 更远离你的舒适地带 |
| 381 | And at the beginning of the talk I asked, | 在谈话开始时,我问, |
| 382 | okay, who of you know this feeling, nervous anxiety? | 好吧,谁知道这种感觉,紧张的焦虑? |
| 383 | You all raised your hand, you all said, yep. | 你们都举起手来,都说,是的。 |
| 384 | So this fear and anxiety is something that | 所以这种恐惧和焦虑是 |
| 385 | connects us all and kind of makes us human. | 连接着我们所有人,让我们成为人类。 |
| 386 | And for me, this is a very comforting thought | 对我来说,这是一个非常令人欣慰的想法 |
| 387 | and very comforting idea. | 和非常安慰的想法。 |
| 388 | So I want to challenge you to, at this year's event, | 所以我想挑战你 在今年的活动, |
| 389 | talk to a few more people, you know, | 跟几个人谈谈,你知道, |
| 390 | walk up to your favorite speaker, ask them a question. | 走到你最喜欢的演讲者面前 问他们一个问题 |
| 391 | And those people at home who's watching it, you know, | 而那些在家里的人 谁在看它,你知道, |
| 392 | close your laptop, now watch two more TED Talks | 关闭您的笔记本, 现在看两个 TED 谈话 |
| 393 | and then close your laptop. | 然后关闭你的笔记本电脑。 |
| 394 | Then go out and I don't know, | 那就出去吧,我不知道,我还不知道 |
| 395 | lay down on the street, stretch your arms, | 躺在街上,伸展你的手臂, |
| 396 | do something that's outside your day-to-day autopilot. | 做一些在你日常自动驾驶之外的事 |
| 397 | Because comfort zone challenge not only helps you | 因为舒适区挑战不仅能帮助你 |
| 398 | to become more confident, | 变得更加自信, |
| 399 | but it also gives like adventure to your life | 但它也会给你的生活带来冒险 |
| 400 | and kind of like spice up your life. | 并有点像香味 你的生活。 |
| 401 | So now I want to finish my talk | 所以,现在我想结束我的谈话 |
| 402 | with a quote that I always try to live by. | 引用一句我一直想活下来的话 |
| 403 | 这是Elna Roosevelt的名言 | |
| 404 | and she once said, | 她曾经说过 |
| 405 | "'To one thing every day that scares you. | 每天都有一件事让你害怕 |
| 406 | Thank you.' | 谢谢 |
| 407 | Thank you. | 谢谢 |
| 408 | Thank you.' | 谢谢 |
该视频共有字幕 409 条。解锁更多字幕为会员功能，请移动到 价格
P3 · 如何变得更加自信——躺在街上30秒【TED演讲】 p03 无字幕(中英外挂) (P3)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:01 | In order to start, I have three questions for you. | 为了开始 我有三个问题要问你 |
| 0:03 | And the first question is, who of you knows this feeling? | 第一个问题是 你们谁知道这种感觉? |
| 0:06 | Your heart starts to race, your knees are getting weak, | 你的心脏开始竞速, 你的膝盖越来越弱, |
| 0:09 | you get this weird feeling in your stomach, | 你胃里有一种奇怪的感觉, |
| 0:10 | your hands start to sweat, who of you knows this? | 你的手开始流汗 你们谁知道? |
| 0:12 | Raise your hand and say, yep, really loud. | 举起手来,大声说 |
| 0:15 | Okay, perfect. | 好吧,完美无缺。 |
| 0:16 | Second question, have you ever been in a situation | 第二个问题,你曾经有过这样的情况 |
| 0:19 | where you wanted to do something? | 你想做点什么? |
| 0:20 | I don't know, like walk up to a beautiful girl, | 我不知道,就像走到一个美丽的女孩, |
展开字幕全文（406 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | In order to start, I have three questions for you. | 为了开始 我有三个问题要问你 |
| 2 | And the first question is, who of you knows this feeling? | 第一个问题是 你们谁知道这种感觉? |
| 3 | Your heart starts to race, your knees are getting weak, | 你的心脏开始竞速, 你的膝盖越来越弱, |
| 4 | you get this weird feeling in your stomach, | 你胃里有一种奇怪的感觉, |
| 5 | your hands start to sweat, who of you knows this? | 你的手开始流汗 你们谁知道? |
| 6 | Raise your hand and say, yep, really loud. | 举起手来,大声说 |
| 7 | Okay, perfect. | 好吧,完美无缺。 |
| 8 | Second question, have you ever been in a situation | 第二个问题,你曾经有过这样的情况 |
| 9 | where you wanted to do something? | 你想做点什么? |
| 10 | I don't know, like walk up to a beautiful girl, | 我不知道,就像走到一个美丽的女孩, |
| 11 | been in a huge class, raise your hand and ask a question, | 在一个大班,举起手来问一个问题, |
| 12 | contradicting authority, whatsoever. | 违抗权威,无论什么。 |
| 13 | But then, you got this feeling of nervous anxiety, | 但是,你有一种紧张的焦虑感 |
| 14 | and because of this feeling, | 由于这种感觉, |
| 15 | you didn't do what you actually wanted to do. | 你没有做你想做的事 |
| 16 | Have you experienced this? | 你有经历过吗? |
| 17 | Raise your hand and say, yep, really loud. | 举起手来,大声说 |
| 18 | Yeah. | 对 |
| 19 | All right, perfect. | 好吧,完美无缺。 |
| 20 | So last question, | 最后一个问题 |
| 21 | have you ever experienced this, been in a situation, | 你有没有经历过这种情况? |
| 22 | wanted to do something, then you were anxious, | 想做点什么,然后你很焦虑 |
| 23 | scared whatsoever, but you still did it, | 吓坏了,但你还是做到了, |
| 24 | and experienced one or two things. | 经历一两件事 |
| 25 | Either it was not as scary as you thought, | 要么没有你想的那么可怕 |
| 26 | or you did it over and over again, | 或者你一次又一次地做了 |
| 27 | and at one point, you were not nervous at all anymore. | 有一次你不再紧张了 |
| 28 | Have you experienced this? | 你有经历过吗? |
| 29 | Raise your hand and say, yep, really loud. | 举起手来,大声说 |
| 30 | Yeah. | 对 |
| 31 | All right, perfect, because this is exactly | 好吧,完美,因为这就是 |
| 32 | the process I will be talking about. | 我将要谈论的进程。 |
| 33 | And most specifically, my whole talk will evolve | 更具体地说,我的整个演讲会演变 |
| 34 | around the question on how do we become more confident. | 我们如何更加自信? |
| 35 | And most specifically, how to overcome social anxieties, | 更具体地说,如何克服社会焦虑, |
| 36 | how to stop caring what other people might think about you, | 如何不再关心别人对你的看法 |
| 37 | and basically, how you can do in your own life | 基本上,你如何做 在自己的生活 |
| 38 | what you want to do, and not be held back by fear. | 不想被恐惧所牵制 |
| 39 | And even though it's the beginning of my talk, | 虽然这是我开场白 |
| 40 | I already have an answer for you. | 我已经有答案了 |
| 41 | And the answer to all those questions is | 这些问题的答案是 |
| 42 | to lay down on the street for 30 seconds. | 躺在街上30秒钟。 |
| 43 | Yeah, so obviously, there's a lot more to it. | 是啊,所以很明显,还有更多的。 |
| 44 | And over the next few minutes, I will tell you the story | 接下来的几分钟,我会告诉你这个故事 |
| 45 | how I actually arrived at this conclusion. | 我是如何得出这个结论的 |
| 46 | And to some big extent, it's my own story. | 从某种程度上来说,这是我自己的故事。 |
| 47 | So it involves my own insecurities. | 因此,它涉及我自己的不安全感。 |
| 48 | It involves therapy and coaching, happiness and content | 包括治疗和辅导、幸福和内容 |
| 49 | at the end, and of course, | 在结尾,当然, |
| 50 | laying down on the street for 30 seconds. | 躺在街上30秒钟 |
| 51 | So this story basically begins as far back as I can remember. | 因此,这个故事基本上开始 早在我记得。 |
| 52 | And I was always kind of like confident, outgoing. | 我总是有点像自信,外出。 |
| 53 | You know, I was playing basketball professionally | 你知道,我打篮球的专业 |
| 54 | back in high school. | 高中的时候 |
| 55 | So I had my own apartment, one is 16. | 所以我有自己的公寓,一个是16。 |
| 56 | So every weekend, going to clubs and parties and so on. | 所以每个周末,去俱乐部和派对等等。 |
| 57 | All my friends also professional basketball players. | 我的朋友也都是职业篮球运动员. |
| 58 | So in high school, I was hanging out with the cool kids. | 高中时,我和酷孩子在一起 |
| 59 | And others would definitely also describe me | 其他人肯定也会描述我 |
| 60 | as confident and outgoing. | 像自信和离开。 |
| 61 | But how it felt on the inside was often pretty different. | 但内心的感受却常常相当不同. |
| 62 | So there were like a handful of situations | 所以这里有几件事情 |
| 63 | where I would get really nervous or even insecure. | 在那里我会变得非常紧张甚至不安全。 |
| 64 | And especially on people who are cooler than me, | 尤其是那些比我还酷的人 |
| 65 | smarter than me, more successful and so on. | 比我聪明,更成功等等 |
| 66 | I would get shy and even insecure. | 我会变得害羞,甚至不安全。 |
| 67 | And this was because I had this huge fear of rejection, | 这是因为我非常害怕被拒绝 |
| 68 | huge fear of not being cool or being exposed as weak. | 害怕被冷却或暴露为软弱 |
| 69 | And this kind of fear led to two types of behavior. | 而这种恐惧导致了两种行为. |
| 70 | And the one had avoidance. | 而那个有回避。 |
| 71 | So often avoided situation where I might appear uncool. | 经常避免我看起来不酷的情况 |
| 72 | For example, if I would be invited to a big party | 例如,如果邀请我去参加一个大型派对 |
| 73 | and I didn't know anybody, I wouldn't go there | 我不认识任何人,我不会去那里 |
| 74 | because there might pop up a situation | 因为可能出现某种情况 |
| 75 | where I would stand over myself for like a minute or two, | 在那里,我会站在自己 像一两分钟, |
| 76 | talk to nobody, and people will look at me and think, | 和任何人说话, 人们会看着我,想, |
| 77 | hey, this guy's uncool, nobody talks to him. | 嘿,这家伙不酷, 没有人跟他说话。 |
| 78 | Or what I would do is drag my friends along, | 或者我会把我的朋友拉在一起 |
| 79 | so I always had somebody to talk to the whole event. | 所以我总是有个人 谈整个活动。 |
| 80 | The second kind of behavior was I was looking for approval. | 第二种行为是寻求批准。 |
| 81 | So if there was a cooler guy around, | 所以,如果有一个更酷的家伙周围, |
| 82 | I often tried to behave in a way that he appreciated, | 我经常试图以他欣赏的方式表现 |
| 83 | so he would approve of me and say, | 所以他同意我说 |
| 84 | okay, he's cool as well. | 好吧,他也很冷静。 |
| 85 | What this meant was that I often would engage in behaviors | 意思是我经常参与行为 |
| 86 | I myself didn't think were good or right. | 我自己也不认为是好或对的。 |
| 87 | But you know, I was in high school, I was a teenager, | 但你知道,我在高中, 我是一个青少年, |
| 88 | so confronting the thing would also involve admitting it. | 因此,面对这件事情 也涉及承认它。 |
| 89 | So I didn't do it and kind of like dragged along | 所以我没有这样做, 有点像拖在一起 |
| 90 | this whole thing, right? | 这整件事,对不对? |
| 91 | After high school, I quit playing basketball | 高中毕业后,我不打篮球了 |
| 92 | because I broke my arm, I couldn't play anymore. | 因为我断了手臂,我不能再玩了 |
| 93 | And then I started to get into psychotherapy and coaching | 然后我开始接受心理治疗和辅导 |
| 94 | because I was kind of interested in it. | 因为我有点感兴趣。 |
| 95 | And when I was playing basketball, I learned, | 当我打篮球的时候,我学会了 |
| 96 | if you want to become really good at something, | 如果你想成为真正的 擅长的东西, |
| 97 | what should you do? | 你该怎么办? |
| 98 | You should try to learn from the best. | 你应该试着从最好的学习。 |
| 99 | So I applied this lesson that I learned in basketball | 所以我在篮球上学到了这个教训 |
| 100 | to psychotherapy and coaching. | 心理治疗和辅导。 |
| 101 | So I went through whole Europe and tried to learn | 所以我走遍整个欧洲 试着学习 |
| 102 | from the best psychotherapists and coaches. | 最好的心理治疗师和教练 |
| 103 | So I was going to events, I was going to conferences, | 所以我去参加活动,去开会, |
| 104 | walking up to like the most important guy, | 走到像最重要的人, |
| 105 | shake a sense of, hey, my name is Till, | 摇动的感觉,嘿,我的名字是Till, |
| 106 | I would like to learn from you. | 我想向你学习 |
| 107 | What this meant was I was literally confronted | 这是什么意思,我是 字面上对峙 |
| 108 | with my fear of rejection all the time. | 我总是害怕被拒绝 |
| 109 | And back then I was thinking, hey, if there would be | 当时我在想 如果有的话 |
| 110 | a good point of time to get over this fear of rejection, | 是时候摆脱这种对拒绝的恐惧了 |
| 111 | I will be right now. | 我现在就来 |
| 112 | Ironically, or fortunately basically, exactly this time, | 讽刺的是,或者幸运的是, 基本上这次, |
| 113 | I heard about comfort zone challenges for the first time. | 我第一次听说了舒适区的挑战 |
| 114 | 当时我在Tim Ferriss读了一周 | |
| 115 | and he described it as a technique to, you know, | 他形容它是一种技巧,你知道, |
| 116 | overcome certain limitations | 克服某些限制 |
| 117 | and to progress faster in business. | 并加快业务进展。 |
| 118 | And to me it sounded kind of interesting. | 对我来说,这听起来有点有趣。 |
| 119 | And for those of you who don't know | 你们这些不知道的人 |
| 120 | what comfort zone challenges are, | 什么是舒适区的挑战, |
| 121 | comfort zone challenges are challenges | 舒适区的挑战是挑战 |
| 122 | where you consciously put yourself in a situation | 你自觉地把自己置于一种境地 |
| 123 | that makes you nervous or insecure. | 这让你紧张或不安全。 |
| 124 | For example, if you're afraid of rejection, | 比如说,如果你害怕被拒绝 |
| 125 | one of the challenges you can do is | 挑战之一是 |
| 126 | you go out and try to get rejected | 你出去,试图被拒绝 |
| 127 | 10 times as fast as possible. | 越快越好 10倍,越快越好 |
| 128 | If you're afraid of embarrassment, you'll go out | 如果你怕尴尬,你会出去的 |
| 129 | and for example, stretch your arms as high as you can | 举个例子,举起手来 |
| 130 | and walk through a crowded street, | 穿过一条拥挤的街道, |
| 131 | so embarrass yourself in public. | 在公众场合太丢脸了 |
| 132 | The idea behind it is you do it over and over again | 背后的想法是 你一遍又一遍地做 |
| 133 | and at one point you stop caring | 有一天你不再关心 |
| 134 | what other people might think. | 别人会怎么想? |
| 135 | To me it sounded pretty cool, why? | 对我来说,听起来很酷,为什么? |
| 136 | Because this would mean I could get over my fear | 因为这意味着我可以克服恐惧 |
| 137 | of rejection quite easily, right? | 拒绝很容易,对不对? |
| 138 | So I looked deep into psychology and psychotherapy | 所以我深究心理学和心理治疗 |
| 139 | what they have to say on this topic. | 他们对此议题所说的话。 |
| 140 | More specifically, evidence-based psychotherapy, | 更具体地说,基于证据的心理治疗, |
| 141 | so cognitive behavioral therapy. | 所以认知行为疗法。 |
| 142 | And they had a solution for this since the 1950s. | 他们从20世纪50年代开始就有一个解决方案。 |
| 143 | And this solution was called exposure therapy. | 这个溶液叫做接触疗法。 |
| 144 | Why exposure therapy? | 为什么做曝光治疗? |
| 145 | Because similar comfort zone challenges, | 因为类似的舒适区挑战, |
| 146 | you go out, you expose yourself to the thing that scares you. | 你出去,你暴露自己 的东西让你害怕。 |
| 147 | And they also had explanation why this whole thing works. | 他们也解释了为什么这整件事会成功。 |
| 148 | So like in a really over-simplified way, | 所以像一个非常简单的方式, |
| 149 | you have an autonomic nervous system | 你有自动神经系统 |
| 150 | that fires a fear response. | 引发恐惧 |
| 151 | So your autonomic nervous system | 所以你的自动神经系统 |
| 152 | is this part of your nervous system | 这是你神经系统的一部分 |
| 153 | that you can't control consciously | 你无法自觉控制 |
| 154 | and that is responsible for sweating, | 负责出汗, |
| 155 | heart rate and so on, and the fear response. | 心率之类,及恐惧之应. |
| 156 | And at one point or the other in your life, | 在你生命的某一时刻 |
| 157 | you encounter a situation | 遇到什么情况 |
| 158 | and your autonomic nervous system, | 和你的自动神经系统, |
| 159 | for whatever reason, | 无论什么原因 |
| 160 | learned to respond to this situation with fear. | 学会了用恐惧来应对这种情况。 |
| 161 | And from that on, | 从那以后, |
| 162 | every time you encounter the situation again, | 每次你再次遇到这种情况 |
| 163 | your autonomic nervous system will send this fear response, | 你的自动神经系统会发出恐惧反应 |
| 164 | even though you consciously understand | 即使你自觉明白 |
| 165 | the situation is not dangerous or scary. | 情况并不危险或可怕。 |
| 166 | So now to get over it, | 所以现在要克服它, |
| 167 | what you need to do is the following. | 你需要做的是以下几点。 |
| 168 | You put yourself in the situation, | 你让自己陷入困境 |
| 169 | you get anxious, scared whatsoever, | 你变得焦虑 害怕什么的 |
| 170 | and you stay in there so your anxiety step-by-step decreases | 你呆在那里 让你的焦虑逐渐减少 |
| 171 | and your autonomic nervous system learns, | 和你的自动神经系统学习, |
| 172 | hey, the situation is actually not scary. | 嘿,情况其实并不可怕。 |
| 173 | So this is the process how you become more confident. | 这就是你如何变得更加自信的过程。 |
| 174 | And for me, I went, hey, that sounds pretty good. | 对我来说,我去了,嘿, 这听起来相当不错。 |
| 175 | So I decided to start doing comfort zone challenges. | 所以我决定开始做舒适区的挑战。 |
| 176 | And I have very, very vivid memories | 我有非常,非常生动的回忆 |
| 177 | of my first comfort zone challenge. | 我的第一个舒适区挑战。 |
| 178 | And it was a Thursday when I committed myself | 周四我承诺 |
| 179 | to do comfort zone challenges. | 做舒适区的挑战。 |
| 180 | And with more things, you know, | 和更多的东西,你知道, |
| 181 | when you commit to do something, | 当你承诺做一些事情, |
| 182 | what do you say? | 怎么样? |
| 183 | I will start tomorrow. | 我明天开始 |
| 184 | So on Thursday I said, okay, I will start tomorrow. | 所以星期四我说,好吧,我明天开始。 |
| 185 | The same day, Thursday afternoon, | 同一天,星期四下午, |
| 186 | I was going home from university, | 我从大学回家, |
| 187 | waiting for my train around five o'clock, | 五点左右等我的火车 |
| 188 | rush hour, people everywhere. | 高峰时间,到处都是人。 |
| 189 | So I was standing there waiting for the train. | 所以我站在那里等着火车 |
| 190 | And I was thinking, wow, | 我当时在想,哇, |
| 191 | I'm gonna lay down here on the floor for 30 seconds tomorrow. | 我明天要躺在这里30秒 |
| 192 | That's a pretty scary thing. | 这是相当可怕的事情。 |
| 193 | And when my train arrived, I was thinking, | 当我的火车到来时 我在想 |
| 194 | hey, why shouldn't I do today? | 嘿,我为什么不今天做? |
| 195 | And the moment I just started pondering with the idea, | 当我开始思考这个想法时, |
| 196 | boom, two things happened. | 砰,发生了两件事。 |
| 197 | On the one hand, my heart started to race, | 一方面,我的心开始竞速, |
| 198 | my hands were getting sweaty, | 我的手开始出汗了 |
| 199 | it was kind of hard to swallow. | 很难吞下去 |
| 200 | This on the one hand. | 一方面 |
| 201 | On the other hand, boom, boom, boom, | 另一方面,热潮,热潮,热潮 |
| 202 | all those really, really good excuses popped up like, | 所有那些真正,真的很好的借口 涌现出来像, |
| 203 | your friend is waiting at home, the floor is dirty, | 你朋友在家等,地板脏了 |
| 204 | what might the people think? | 人们会怎么想? |
| 205 | And so on and so on. | 亦复如是. |
| 206 | So I was standing there, you know, | 所以我站在那里,你知道吗, |
| 207 | kind of like torn in between. | 有点像 撕裂在两者之间。 |
| 208 | On the one hand, I wanted to do it. | 一方面,我想这样做。 |
| 209 | On the other hand, the excuses and the fear. | 另一方面,借口和恐惧。 |
| 210 | So what did I say? | 我说了什么? |
| 211 | I said, you know, my train was gonna say, | 我说,你知道, 我的火车会说, |
| 212 | fuck it, I will do it tomorrow. | 他妈的,我会做到这一点,明天。 |
| 213 | So I walked towards the train. | 于是我走向火车。 |
| 214 | And then I commemorate with the first step, | 然后我用第一步来纪念 |
| 215 | I had this epiphany, this aha moment. | 我有一个觉悟,这一刻。 |
| 216 | So I understood something on like a deeper, | 所以我明白了一些像深层的东西, |
| 217 | I heard this concept before, | 我以前听说过这个概念, |
| 218 | but now I really understood it. | 但现在我真的明白了 |
| 219 | Because this fear will always be there. | 因为这种恐惧永远存在 |
| 220 | And those really good excuses will always be there. | 而那些真正的好借口总是在那里。 |
| 221 | So if I allow this set of rationalizations | 所以,如果我允许这一套合理化 |
| 222 | and this fear to hold me back now, | 和这种恐惧 阻止我现在, |
| 223 | I will never do it, you know? | 我永远不会这样做,你知道吗? |
| 224 | So I put down my bag, turned around, lay down. | 所以我放下我的包,转身,躺下。 |
| 225 | I was, honestly, you guys, I was terrified. | 我,说实话,你们,我很害怕。 |
| 226 | So I lay down and my heart was racing. | 所以我躺下 心跳加速 |
| 227 | And then I noticed three things. | 然后我注意到三件事 |
| 228 | The first thing was, of course, I got a lot of weird looks. | 第一件事是,当然,我有很多奇怪的外表。 |
| 229 | People walking past me give me weird looks. | 人们走过我,给我怪怪的表情。 |
| 230 | There was even one mom with a kid. | 甚至有一个妈妈和孩子。 |
| 231 | The kid wanted to walk to me because it was interesting. | 这孩子想跟我走 因为它很有趣。 |
| 232 | The mom pulled away, don't go next to this strange dude. | 妈妈走了,不要去旁边 这个奇怪的家伙。 |
| 233 | But I also noticed that all those weird looks | 但我也注意到这些怪异的外表 |
| 234 | were not as scary as I thought. | 没有我想的那么可怕 |
| 235 | The second thing that I noticed was | 我发现的第二件事是 |
| 236 | that a lot of people were really confused | 很多人非常困惑 |
| 237 | because I knew what I was doing, | 因为我知道我在做什么 |
| 238 | but they didn't have a clue what I was doing | 但他们不知道我在做什么 |
| 239 | down on the floor, right? | 在地板上,对不对? |
| 240 | And the third thing that I noticed was | 我注意到的第三件事是 |
| 241 | the majority of the people didn't even care. | 大多数人根本不在乎 |
| 242 | They didn't even look at me. | 他们甚至没有看着我。 |
| 243 | They walked so close to me, they didn't even look at me. | 他们走得那么近, 他们甚至没有看着我。 |
| 244 | And with every second, I got more and more relaxed | 每时每刻 我都越来越放松 |
| 245 | and after like one or two minutes, | 一两分钟后, |
| 246 | completely relaxed, all my anxiety vanished. | 完全放松,我所有的焦虑都消失了。 |
| 247 | I got back up, got my bag, | 我站起来,拿了我的包 |
| 248 | I still noticed all the people were looking at me, | 我仍然注意到所有的人都看着我, |
| 249 | got in the train, went home, looked out the window | 上了火车,回家,看着窗外 |
| 250 | with a big smile on my face. | 我脸上有个大笑容 |
| 251 | So that was my first comfort zone challenge ever. | 这是我第一次在舒适区挑战。 |
| 252 | And from then on, I made a list of all my fears | 从那时起,我列出我所有的恐惧 |
| 253 | and step-by-step tackled all my fears. | 一步一步地解决了我的恐惧 |
| 254 | And some went away quite fast, | 有些人走得很快, |
| 255 | other took longer to overcome, and so on. | 其他需要更长的时间来克服,等等。 |
| 256 | Then I saw how it helped me. | 然后我看到了它如何帮助我。 |
| 257 | So I told my friends about it. | 所以我告诉了我的朋友。 |
| 258 | So they started to do comfort zone challenge | 所以他们开始做舒适区挑战 |
| 259 | and had all my friends from whole Europe | 还有我所有来自欧洲的朋友 |
| 260 | doing comfort zone challenge, | 做舒适区的挑战, |
| 261 | sending each other pictures and videos | 互相发送图片和视频 |
| 262 | how we did comfort zone challenges. | 我们如何做舒适区的挑战。 |
| 263 | And then I decided, hey, it helped me, | 然后我决定,嘿, 它帮助了我, |
| 264 | it helped my friends, let's help most people. | 它帮助了我的朋友们, 让我们帮助大多数人。 |
| 265 | So we created this online community, | 所以我们创建了这个在线社区, |
| 266 | the Comfort Zone Crushers. | 慰安区粉碎者. |
| 267 | And there we give people challenges | 我们给人们带来挑战 |
| 268 | and give them piece of advice | 你应当教诲他们, |
| 269 | how to step over their comfort zone | 如何超越他们的舒适地带 |
| 270 | and step-by-step accrue bigger and bigger and bigger. | 渐渐地,渐渐地,渐渐地,渐渐地,渐渐地,渐渐地,渐渐地,渐地,渐地,渐地,渐渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,渐地,地,渐地,地,地,地,地,地,地,地,渐地,地,地,地,地,地,地,地,地,地,地,地,地,地,地,地,地,地,地,地,地,地,地,地,地,地,地,地,地,地,地,地,地,,地,地,,地,地,地,地,地,地,地,,,,地,, |
| 271 | And exactly this month, we helped hundreds of people | 这个月 我们帮助了数百人 |
| 272 | from more than 20 different nations | 来自20多个国家 |
| 273 | to step out of their comfort zone, | 走出他们的舒适地带, |
| 274 | tackle their fear, and become more confident. | 对付他们的恐惧,使他们更加自信。 |
| 275 | And here's just some example of people | 举个例子 |
| 276 | from all over the world doing the Laying Down Challenge. | 全世界都在做俯卧撑的挑战 |
| 277 | So this guy from Singapore, this is a guy from London, | 这个新加坡人,这个伦敦人 |
| 278 | this is Berlin, this, oh, this Vienna, | 这是柏林 维也纳 |
| 279 | this is, I don't know, this somewhere in Europe, | 这是,我不知道, 这是在欧洲的某个地方, |
| 280 | this Vienna as well. | 维也纳也是 |
| 281 | And this also Prada stand Vienna. | 还有普拉达站维也纳 |
| 282 | So this whole thing from me, you know, | 所以这整件事 从我,你知道, |
| 283 | confronted with my own fears of rejection and so on, | 面对我自己的恐惧 拒绝等等, |
| 284 | step-by-step grew bigger and bigger | 渐渐地变大 |
| 285 | into this international movement. | 进入这个国际运动。 |
| 286 | And from all those things, from all those helping others | 从所有这些东西, 从所有帮助他人的人 |
| 287 | to crush their comfort zone | 粉碎他们的舒适地带 |
| 288 | and crushing my own comfort zone, I learned three things. | 我学会了三件事 |
| 289 | And the first thing that I learned was | 我学到的第一件事是 |
| 290 | if you consciously do comfort zone challenges | 如果你有意识地做舒适区挑战 |
| 291 | over and over again, you get in the habit | 一遍又一遍,你习惯了 |
| 292 | of doing the uncomfortable thing. | 做一件让人不舒服的事 |
| 293 | And you know, with most things in life, it's like this. | 你知道,生活的大部分事情, 它是这样的。 |
| 294 | There's something you want to achieve, | 有件事你想实现 |
| 295 | and between you and the thing, | 与物之间, |
| 296 | there's a certain discomfort. | 有点不适 |
| 297 | You know, you want to have a great body, need to work out. | 你知道,你想有一个伟大的身体, 需要工作。 |
| 298 | You want to be smart, need to study. | 你想聪明,需要学习。 |
| 299 | And through comfort zone challenge, doing it over again, | 通过舒适区的挑战, 再次做它, |
| 300 | I learned on the one hand to ignore the excuses, | 一方面,我学会了忽略借口, |
| 301 | because most of the time, you have good excuses | 因为大多数时候你都有好借口 |
| 302 | not to do the thing, right? | 不要这样做,对不对? |
| 303 | And the second thing is I learned | 第二件事是我学到的 |
| 304 | to go through this discomfort. | 经历这种不适。 |
| 305 | So doing comfort zone challenge kind of like bleeds | 所以做舒适区挑战 就像流血 |
| 306 | into other areas. | 进入其他地区。 |
| 307 | The second thing that I learned was | 我学到的第二件事是 |
| 308 | that my relationship to fear completely changed. | 我和恐惧的关系彻底改变了 |
| 309 | So a lot of people walk up to me and say, | 所以很多人走到我面前说, |
| 310 | hey, this is a comfort zone crusher. | 嘿,这是一个舒适区粉碎器。 |
| 311 | So you still have fears, you still have a comfort zone? | 所以你还有恐惧,你还有舒适的地方吗? |
| 312 | Of course. | 当然 |
| 313 | I'm a human being, of course I have fears and so on. | 我是一个人,当然我有恐惧等等。 |
| 314 | And obviously, comfort zone challenges is not a magic pill, | 显然,舒适区的挑战 不是一个神奇的药丸, |
| 315 | so you will not always immediately get over everything. | 所以你不会总是 立即克服一切。 |
| 316 | And some things will take a long time to get over. | 有些事情需要很长时间才能结束。 |
| 317 | But what changed was that nowadays, | 但现在的变化是 |
| 318 | even if I want to do something, | 就算我想做点什么 |
| 319 | and between me and the thing is there's certain fear, | 而我和这件事情 是有某些恐惧, |
| 320 | I will still do it. | 我还是会的 |
| 321 | So I'm so familiar with fear and nervousness right now, | 所以我现在很熟悉恐惧和紧张 |
| 322 | it doesn't hold me back anymore. | 它不再阻碍我了。 |
| 323 | And the third thing that I learned was | 我学到的第三件事是 |
| 324 | comfort zone challenges gave me a lot of happiness. | 舒适区的挑战给了我很多快乐。 |
| 325 | And you might think, why? | 你会想,为什么? |
| 326 | Like stretching your arms in the air, | 就像在空中伸手一样 |
| 327 | running through the hallway or laying down on the floor, | 穿过走廊或躺在地板上, |
| 328 | why does it give you happiness? | 为什么它给你幸福? |
| 329 | And I think for two reasons. | 我认为有两个原因。 |
| 330 | On the one hand, because a lot of unhappiness | 一方面,因为很多不幸福 |
| 331 | comes from comparing yourself to other people. | 从比较自己和其他人。 |
| 332 | And if you start to do comfort zone challenges, | 如果你开始做舒适区的挑战, |
| 333 | you stop caring what other people might think about you | 你不再在乎别人对你的看法 |
| 334 | and you also stop comparing yourself. | 而你也不再比较自己。 |
| 335 | And the other thing is a lot of unhappiness | 另一件事是很多不开心 |
| 336 | comes from comparing yourself to like a perfect self, you know? | 从比较自己 喜欢完美的自我,你知道吗? |
| 337 | And comfort zone challenge, | 和舒适区的挑战, |
| 338 | also because it's bleeding into other areas, | 还因为血流到其他地区 |
| 339 | you start to develop and progress on a daily basis, | 你每天开始发展和进步, |
| 340 | step by step get closer to the perfect version. | 一步一步接近完美的版本。 |
| 341 | So pretty often at the end of the day, | 这么常在一天结束时, |
| 342 | I can sit down on my couch, lay back and say, | 我可以坐在沙发上 躺下说 |
| 343 | hey, I'm not perfect yet, | 嘿,我还不完美, |
| 344 | but today I made a step closer | 不过今天我更接近了 |
| 345 | to this perfect version of myself. | 对我这个完美的版本。 |
| 346 | And this gives me kind of like happiness and fulfillment. | 这给了我一种 像幸福和满足。 |
| 347 | So those are three things that I learned | 我学到了三件事 |
| 348 | and obviously the whole talk is a bit advocacy | 很明显,整个演讲只是宣传 |
| 349 | for going out and doing comfort zone challenges. | 出去做舒适区挑战 |
| 350 | But at the same time, | 但与此同时, |
| 351 | there's also like a bigger vision behind it. | 后面还有更大的视野 |
| 352 | Because what I noticed or what I've seen was that, | 因为我注意到的 或我看到的是, |
| 353 | you know comfort zone challenge term | 你知道舒适区挑战术语 |
| 354 | popped up like sometime the 21st century. | 就像21世纪的某个时候一样 |
| 355 | Though the idea behind it is exposure therapy, | 虽然它背后的想法 是暴露疗法, |
| 356 | it's researched since the 1950s. | 1950年代开始研究. |
| 357 | So basically there's this huge knowledge | 所以,基本上有一个巨大的知识 |
| 358 | of therapeutic knowledge and psychology knowledge. | 治疗知识和心理学知识。 |
| 359 | But most of our society doesn't have access to it either | 但是我们社会的大部分人 也得不到它 |
| 360 | because therapy and coaching is too expensive. | 因为治疗和辅导太贵了 |
| 361 | All the social stigma prevents the people | 社会上所有污名都阻止人们 |
| 362 | from actually engaging it. | 从实际使用它。 |
| 363 | So you know, you won't go there | 所以,你知道, 你不会去那里 |
| 364 | because your friends might think you're crazy or whatever. | 因为你的朋友可能认为你疯了 |
| 365 | And what our vision or mission is | 我们的愿景或使命是什么 |
| 366 | that we take this knowledge there | 我们把知识带到那里 |
| 367 | and from which a lot of people actually would benefit. | 很多人会从中获益 |
| 368 | And we take this knowledge, | 我们掌握这些知识 |
| 369 | kind of like dress it up new | 有点像穿新衣服 |
| 370 | and make it accessible to the people. | 并令众生得无障碍. |
| 371 | And also to like through the internet | 也喜欢通过互联网 |
| 372 | and to spreading it widely, | 并广为传播, |
| 373 | we can do it for really, really little money. | 我们可以做它真的很,真的很小的钱。 |
| 374 | And so we can enable a lot of people | 这样我们就能让很多人 |
| 375 | to actually engage in it | 实际参与其中 |
| 376 | and benefit from it in their own life. | 并从中得益, |
| 377 | But this only like to give you like a glimpse | 不过这只会让你一瞥一眼 |
| 378 | of the whole bigger thing behind it. | 整个更大的事情 它背后。 |
| 379 | And now of course, I want to encourage you | 我当然想鼓励你 |
| 380 | to step more off not of your comfort zone. | 更远离你的舒适地带 |
| 381 | And at the beginning of the talk I asked, | 在谈话开始时,我问, |
| 382 | okay, who of you know this feeling, nervous anxiety? | 好吧,谁知道这种感觉,紧张的焦虑? |
| 383 | You all raised your hand, you all said, yep. | 你们都举起手来,都说,是的。 |
| 384 | So this fear and anxiety is something that | 所以这种恐惧和焦虑是 |
| 385 | connects us all and kind of makes us human. | 连接着我们所有人,让我们成为人类。 |
| 386 | And for me, this is a very comforting thought | 对我来说,这是一个非常令人欣慰的想法 |
| 387 | and very comforting idea. | 和非常安慰的想法。 |
| 388 | So I want to challenge you to, at this year's event, | 所以我想挑战你 在今年的活动, |
| 389 | talk to a few more people, you know, | 跟几个人谈谈,你知道, |
| 390 | walk up to your favorite speaker, ask them a question. | 走到你最喜欢的演讲者面前 问他们一个问题 |
| 391 | And those people at home who's watching it, you know, | 而那些在家里的人 谁在看它,你知道, |
| 392 | close your laptop, now watch two more TED Talks | 关闭您的笔记本, 现在看两个 TED 谈话 |
| 393 | and then close your laptop. | 然后关闭你的笔记本电脑。 |
| 394 | Then go out and I don't know, | 那就出去吧,我不知道,我还不知道 |
| 395 | lay down on the street, stretch your arms, | 躺在街上,伸展你的手臂, |
| 396 | do something that's outside your day-to-day autopilot. | 做一些在你日常自动驾驶之外的事 |
| 397 | Because comfort zone challenge not only helps you | 因为舒适区挑战不仅能帮助你 |
| 398 | to become more confident, | 变得更加自信, |
| 399 | but it also gives like adventure to your life | 但它也会给你的生活带来冒险 |
| 400 | and kind of like spice up your life. | 并有点像香味 你的生活。 |
| 401 | So now I want to finish my talk | 所以,现在我想结束我的谈话 |
| 402 | with a quote that I always try to live by. | 引用一句我一直想活下来的话 |
| 403 | 这是Elna Roosevelt的著名引言。 | |
| 404 | And she once said, | 她曾经说过 |
| 405 | "'To one thing every day that scares you." | "每天都有一件事让你害怕" |
| 406 | Thank you. | 谢谢 |
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