你会和自己对话吗？如何驾驭你的内心声音【TED演讲】
共 2 集
剧集目录
| 集 | 标题 | 时长 |
|---|---|---|
| P1 | 你会和自己对话吗？如何驾驭你的内心声音【TED演讲】 中英双 | 12:52 |
| P2 | 你会和自己对话吗？如何驾驭你的内心声音【TED演讲】 英文字 | 12:52 |
P1 · 你会和自己对话吗？如何驾驭你的内心声音【TED演讲】 p01 中英双语 (P1)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:04 | So today what I want to do is talk to you about the most important conversations you | 今天我想和你谈谈最重要的谈话 |
| 0:08 | have each day, the conversations you have with yourselves. | 每天都有你们和自己的谈话 |
| 0:11 | My name is Ethan Cross. | 我叫伊森·克罗斯 |
| 0:13 | I'm the director of the Emotion and Self-Control Lab at the University of Michigan. | 我是密歇根大学情感与自我控制实验室的主任. |
| 0:17 | And for the past 25 years, I've been studying how people can manage their emotions. | 在过去25年里,我一直在研究 人们如何管理自己的情绪。 |
| 0:22 | And one of the things that I've learned during that time, so I'm managing my emotions right | 我在这段时间学到的一件事, 所以我正在处理我的情绪 |
| 0:26 | now, one of the things that I've learned during that time is that a key to managing one's | 在那段时间我学到的一件事 就是管理自己的关键 |
| 0:34 | emotions effectively involves understanding how to harness this mysterious force called | 情感是有效的 理解如何利用这个神秘的力量 |
| 0:40 | the voices inside our head. | 我们脑子里的声音 |
| 0:42 | Now I realize some of you may be asking yourself right now, what is a purported serious scientist | 现在,我意识到你们中有些人 可能会问自己, 什么是所谓的严肃的科学家 |
展开字幕全文（203 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | So today what I want to do is talk to you about the most important conversations you | 今天我想和你谈谈最重要的谈话 |
| 2 | have each day, the conversations you have with yourselves. | 每天都有你们和自己的谈话 |
| 3 | My name is Ethan Cross. | 我叫伊森·克罗斯 |
| 4 | I'm the director of the Emotion and Self-Control Lab at the University of Michigan. | 我是密歇根大学情感与自我控制实验室的主任. |
| 5 | And for the past 25 years, I've been studying how people can manage their emotions. | 在过去25年里,我一直在研究 人们如何管理自己的情绪。 |
| 6 | And one of the things that I've learned during that time, so I'm managing my emotions right | 我在这段时间学到的一件事, 所以我正在处理我的情绪 |
| 7 | now, one of the things that I've learned during that time is that a key to managing one's | 在那段时间我学到的一件事 就是管理自己的关键 |
| 8 | emotions effectively involves understanding how to harness this mysterious force called | 情感是有效的 理解如何利用这个神秘的力量 |
| 9 | the voices inside our head. | 我们脑子里的声音 |
| 10 | Now I realize some of you may be asking yourself right now, what is a purported serious scientist | 现在,我意识到你们中有些人 可能会问自己, 什么是所谓的严肃的科学家 |
| 11 | doing talking about a squishy topic like the voices inside our head? | 说一个像我们脑海中的声音一样 令人毛骨悚然的话题? |
| 12 | But I want to point out the elephant in the room that, you know, if you've just asked | 但我想指出 房间里的大象, 你知道,如果你刚刚问 |
| 13 | yourself that question, you are talking to yourself. | 你自己的问题,你在自言自语。 |
| 14 | And that's totally okay, because the vast majority of us have a voice inside our head. | 这完全没关系,因为我们绝大多数人 都有自己的想法。 |
| 15 | Here's a scientific fact that I absolutely love. | 我绝对喜欢这个科学事实 |
| 16 | We spend between one half and one third of our waking hours not focused on the present. | 我们花了一半到三分之一的醒来时间 不专注于现在。 |
| 17 | Between one half and one third of the time, our minds, they are drifting away. | 一半到三分之一的时间,我们的思想, 他们正在漂移。 |
| 18 | We are thinking about other things. | 我们正在考虑其他问题。 |
| 19 | Some of you are doing that right now. | 你们中有些人正在这样做。 |
| 20 | Please stop. | 请停止。 |
| 21 | Once we find ourselves drifting away, one of the things that we're doing is talking | 一旦我们发现自己飘走了, 我们做的一件事就是谈论 |
| 22 | to ourselves and listening to what we say. | 倾听我们的话 |
| 23 | Now when scientists like myself use the term inner voice, what we're talking about is our | 现在,当像我这样的科学家 使用"内在的声音"这个词, 我们谈论的是我们 |
| 24 | ability to silently use language to reflect on our lives. | 能够默默使用语言反思我们的生活。 |
| 25 | And it turns out this is one of your superpowers, because your inner voice lets you keep information | 原来这是你的超能力之一 因为你的内在声音让你保持信息 |
| 26 | active in your head for short periods of time, like when you go to the grocery store. | 活动在你的头上短时间, 就像当你去杂货店。 |
| 27 | And if you're like me, 15 seconds into the expedition, you forget what you're supposed | 如果你像我一样 15秒后去探险 你就会忘记你应该做的事 |
| 28 | to buy. | 买。 |
| 29 | You repeat that list in your head. | 你重复你脑袋里那张名单 |
| 30 | Apples, cheese, Pepto-Bismol, TMI. | 苹果 奶酪 佩普托-比斯莫尔 TMI. |
| 31 | We also use our inner voice to simulate and plan, like when we silently rehearse what | 我们还用内心的声音来模拟和计划 就像我们默默地排练什么 |
| 32 | we're going to say before an important presentation or an interview. | 我们要在重要演讲或采访之前说 |
| 33 | And of course, we use our inner voice to control and motivate ourselves, as I did just before | 当然,我们用我们内心的声音来控制和激励自己,就像我之前那样 |
| 34 | I came on stage. | 我来到舞台上。 |
| 35 | It's right around the corner over there. | 就在那边拐角处 |
| 36 | I silently said to myself, come on, man, you've got this. | 我悄悄地对自己说, 来吧,伙计,你得到了这个。 |
| 37 | Deep breath. | 深处呼吸 |
| 38 | 45 minutes and you are done. | 45分钟后就结束了 |
| 39 | And of course, all of you just said to yourself, this guy thinks he's talking for 45 minutes. | 当然,你们都对自己说, 这家伙认为他说话长达45分钟。 |
| 40 | He's nuts. | 他疯了 |
| 41 | Finally, perhaps most magically, we use our inner voice to make sense of this messy world | 最后,也许最神奇的是,我们用内心的声音 来理解这个混乱的世界 |
| 42 | that we often live in. | 我们经常生活在其中。 |
| 43 | When we experience challenges, we turn our attention inward and we try to work through | 当我们遇到挑战时,我们把注意力向内转移,努力通过 |
| 44 | them. | 他们。 |
| 45 | And our inner voice helps us create those stories that shape our sense of self, stories | 我们内心的声音帮助我们创造 塑造我们自我感的故事 |
| 46 | that really craft our identity. | 真正塑造了我们的身份 |
| 47 | So your inner voice, this is a remarkable tool. | 所以,你的内心声音,这是一个非凡的工具。 |
| 48 | The problem is it is a tool that often jams up on us when we need it most. | 问题是,当我们最需要的时候,它常常会干扰我们。 |
| 49 | We don't come up with clear solutions to our problems. | 我们没有找到解决问题的明确办法。 |
| 50 | We get stuck in negative thought loops instead. | 我们被困在负面的思维圈。 |
| 51 | We worry, we ruminate, we experience what I call the dark side of our inner voice, chatter. | 我们担心,我们盘问, 我们体验我所说的 内心声音的黑暗面,聊天。 |
| 52 | How do you know if you're experiencing chatter? | 你怎么知道你是不是在说话? |
| 53 | If you ever find yourself trying to work through a problem but not making any progress, or | 如果你发现自己试图解决一个问题,但没有取得任何进展,或者 |
| 54 | if you find yourself berating yourself incessantly, I'm an idiot, such an idiot. | 如果你发现自己不断自责, 我是一个白痴,这样一个白痴。 |
| 55 | Those are two telltale signs. | 这是两个告示牌。 |
| 56 | Now, if this description of chatter resonates with any of you here, I'm sure it does not. | 现在,如果这种关于闲聊的描述 与你们中的任何人产生共鸣, 我相信它不会。 |
| 57 | But if it does, my response to you is, welcome to the human condition, my friends. | 但是,如果是这样,我对你的反应是,欢迎来到人类的状态,我的朋友。 |
| 58 | Chatter is a feature of it. | 聊天是其中的一个特征. |
| 59 | We all have the capacity to experience it at times. | 我们大家有时都有经验。 |
| 60 | It also happens to be one of the big problems we face as a species. | 这也是我们作为一个物种所面临的一个大问题。 |
| 61 | And I say this because if you look at what chatter does to us, it sinks us in three domains | 我这样说是因为如果你看看这些话对我们有什么影响 就会让我们陷入三个领域 |
| 62 | of life that I would argue everyone here cares a great deal about. | 我想在座的每个人都很关心生活 |
| 63 | One thing that chatter does, it makes it really hard for us to think and perform. | 有件事我们很难思考和表演 |
| 64 | If you've ever had the experience of sitting down to read a few pages in a book, | 如果你曾有过坐下来读书几页的经验 |
| 65 | and under oath you would swear to a judge that you have read the words on the screen or page, | 你誓必对法官发誓,你已读过屏幕或页面上的文字, |
| 66 | but you get to the end of the section, the chapter, and you don't remember a damn thing | 但你到最后的部分,章节, 你不记得任何该死的事情 |
| 67 | that you've read, you've experienced one way that chatter undermines us. | 你读过,你体验过一种方式 聊天会破坏我们。 |
| 68 | It consumes our attention, leaving very little left over to do the things that we often want | 它消耗了我们的注意力, 留下很少的剩余 做我们经常想要的事情 |
| 69 | and need to do. | 并需要这样做。 |
| 70 | Chatter also creates friction in our relationships with other people. | 恰特还在我们和其他人的关系上制造摩擦. |
| 71 | Because when we experience chatter, we're often highly motivated to share its glory | 因为当我们经历聊天时 我们常常有很高的动力分享它的荣耀 |
| 72 | with those around us. | 我们周围的人 |
| 73 | What I mean by that is we often want to talk about our chatter. | 我的意思是,我们经常想谈论我们的谈话。 |
| 74 | So we find someone to talk to, and then we keep on talking over and over again. | 所以我们找个人谈谈 然后我们不停地聊天 |
| 75 | This can have a really sad consequence of pushing away people who genuinely care about | 这会有一个非常可悲的后果 驱赶那些真正关心 |
| 76 | us, because there's only so much that they can endure before we start to bring them down. | 我们,因为只有这么多 他们可以忍受 在我们开始让他们失望之前。 |
| 77 | Then there's our health. | 那这就是我们的健康。 |
| 78 | So chatter helps explain how stress gets under our skin to impact our physical health, | 因此,聊天有助于解释 压力是如何在我们皮肤下 影响我们的身体健康, |
| 79 | because what it does is it prolongs our stress response. | 因为它会延长我们的压力反应 |
| 80 | And that creates a wear and tear in our body that is physically damaging, | 这给我们的身体造成磨损 身体伤害 |
| 81 | predicts things like problems of cardiovascular disease, inflammation, | 预测诸如心血管疾病、炎症之类的问题, |
| 82 | even certain forms of cancer. | 甚至是某种癌症 |
| 83 | And when people hear about these findings, the question they often ask me is, | 当人们听到这些发现, 他们经常问我的问题是, |
| 84 | how can I silence this inner voice? | 我怎么才能让这声音安静下来? |
| 85 | Just shut it up. | 闭嘴 |
| 86 | And I don't think this is the best question to be asking, | 我觉得这不是最好的问题 |
| 87 | because your inner voice is a remarkable tool. | 因为你的内心声音是非凡的工具 |
| 88 | We don't want to get rid of that tool. | 我们不想丢掉那个工具 |
| 89 | What we want to figure out is how to harness it. | 我们想知道的是如何利用它。 |
| 90 | And this is where the really, really good news comes into play. | 真正,真正的好消息就在这里展开。 |
| 91 | This is precisely the question that scientists like myself have been trying to answer for | 这正是我这样的科学家 一直试图回答的问题 |
| 92 | a few decades now. | 数十年了 |
| 93 | And we have learned a lot about the science-based tools that exist to do precisely this. | 我们学到了很多关于科学工具的知识, 这些工具可以完全做到这一点。 |
| 94 | Now, there are many, many tools out there. | 现在,那里有很多很多工具。 |
| 95 | I'm not going to tell you about each one, because then we would go for 45 minutes. | 我不会告诉你每一个, 因为那样我们就去45分钟。 |
| 96 | But I do want to share with you three of my favorites. | 但我确实想跟你分享我最喜欢的三首歌 |
| 97 | And we're going to start with language. | 而从语言入手. |
| 98 | Right before Malala Yousafzai became the youngest person to ever win the Nobel Peace Prize | 在马拉拉·尤萨夫扎伊成为诺贝尔和平奖得主之前 |
| 99 | for advocating for the rights of young girls to receive an education, | 倡导少女接受教育的权利; |
| 100 | she was invited onto The Daily Show with Jon Stewart to talk about her experience. | 她被邀请和乔恩·斯图尔特一起参加"每日秀",讲述她的经历. |
| 101 | At one point during the interview, she begins to explain what went through her head | 在采访的某一刻,她开始解释 她的脑海里到底发生了什么 |
| 102 | when she first discovered that the Taliban were plotting to kill her. | 当她第一次发现 塔利班阴谋杀害她。 |
| 103 | I want to present to you a quote right here of how she starts to talk about this experience. | 我想在这里向大家引用一下 她是如何开始谈论这种经历的。 |
| 104 | I used to think that the Taliban would come and he would just kill me. | 我以前以为塔利班会来 他就会杀了我 |
| 105 | Nothing particularly out of the ordinary here. | 这里没什么特别的 |
| 106 | She's talking to herself in the first person the way we typically think about our lives. | 她说话的第一人 与我们一般的想法 我们的生活。 |
| 107 | But the moment she gets to this part of the experience, | 但一旦她进入这部分经历 |
| 108 | the Taliban, they're on my doorstep. | 塔利班,他们在我的门前。 |
| 109 | They're coming to get me. | 他们来抓我了 |
| 110 | It's what is arguably the climax, the most stressful, | 可以说是高潮 压力最大 |
| 111 | chatter-provoking event you can imagine. | 令人发指的事件你可以想象。 |
| 112 | Once she gets to that part, she does something kind of strange. | 一旦她到达那个部分, 她做了一些奇怪的事情。 |
| 113 | I'm going to show you another quote here. | 我给你看另一段 |
| 114 | And I want you to just look at what she says. | 我要你看看她说什么 |
| 115 | I asked myself, what would you do, Malala? | 我问自己 你会怎么做,马拉拉? |
| 116 | Then I would reply to myself, Malala, just take a shoe and hit him. | 然后,我会回答自己,马拉拉, 只是拿一只鞋打他。 |
| 117 | But then I said, if you hit a Taliban with your shoe, | 但我说 如果你用鞋打塔利班 |
| 118 | then there would be no difference between you and the Taliban. | 那样你和塔利班就不会有什么区别了 |
| 119 | So she starts off in the first person, but then she switches. | 所以她从第一个人开始, 然后她交换。 |
| 120 | She's coaching herself. | 她自己教书 |
| 121 | She's giving herself advice like she would someone else, | 她像别人一样给自己建议 |
| 122 | using her name and the word you. | 用她的名字和你的话 |
| 123 | In this instance, what Malala is doing, | 在这种情况下,马拉拉在做什么, |
| 124 | she's using a tool that we have studied. | 她正在用我们研究过的工具 |
| 125 | It is called distanced self-talk. | 这被称为远程自言自语。 |
| 126 | And it is useful because we human beings are much, much better | 这很有用,因为我们人类更好 |
| 127 | at giving advice to other people than we are taking our own advice. | 给别人提供建议,而不是我们自己的建议。 |
| 128 | So if you've ever felt like a giant hypocrite, | 如果你觉得自己是个大伪君子 |
| 129 | once again, welcome to the human condition. | 再次欢迎来到人类状态 |
| 130 | There's even a name for this phenomenon. | 这种现象甚至有一个名字. |
| 131 | It's called Solomon's Paradox, named after the Bible's King Solomon, | 它被称为所罗门的帕拉多克斯, 以圣经的国王所罗门命名, |
| 132 | who was famous for being able to give great advice to other people. | 他因为能够给别人提供伟大的建议而出名。 |
| 133 | But when it came to his own affairs, he stumbled mightily. | 但当他的事发生时,他大摇大摆地跌倒了。 |
| 134 | Using your own name and you shifts your perspective. | 用你自己的名字来改变你的观点 |
| 135 | It gets you to relate to yourself like you were giving advice to someone else. | 它让你与自己有关系 就像你给别人的建议。 |
| 136 | That makes it much, much easier for us to wisely work through our problems. | 这使得我们明智地解决我们的问题变得更加容易。 |
| 137 | Another tool you can use to manage your chatter is other people. | 你可以用来管理聊天的另一个工具是其他人。 |
| 138 | But you have to be really careful about who you go to for chatter support. | 但是,你必须非常小心 你找谁说话支持。 |
| 139 | Many people think that the best way to help someone else | 很多人认为这是帮助别人的最佳方法 |
| 140 | is to let them vent their emotions. | 让他们发泄他们的情绪。 |
| 141 | But venting doesn't help us work through our chatter. | 但是泄密并不能帮助我们通过聊天。 |
| 142 | I want to repeat that again because it's a really important take home. | 我想再说一遍 因为这很重要 |
| 143 | Venting doesn't help us work through our chatter. | 排气不能帮助我们工作 通过我们的聊天。 |
| 144 | Venting is really useful for strengthening the friendship | 通风对加强友谊很有用 |
| 145 | and relational bonds between people. | 和人与人之间的关系纽带。 |
| 146 | It is good to know that someone's there, | 很高兴知道有人在场 |
| 147 | they're willing to take the time to listen and empathize with you. | 他们愿意花时间倾听和同情你 |
| 148 | But if all you do is vent about a problem, you leave that conversation, | 但如果你只是发泄出一个问题, 你离开谈话, |
| 149 | you feel great about the person you just spoke to, | 你对刚才和你说话的人感觉很好 |
| 150 | but the chatter is still churning because you haven't done anything to actually address it. | 但聊天还很吵 因为你没有做任何实际的解决。 |
| 151 | The best kinds of conversations with other people do two things. | 和别人谈话的最好方式有两件事 |
| 152 | One, the person you're talking to does let you express your emotions. | 第一,你说话的人 让你表达你的情绪。 |
| 153 | It is important for them to empathize with you and validate what you're going through. | 他们必须同情你 验证你所经历的一切 |
| 154 | But then once you've had an opportunity to share your feelings, | 但一旦你有机会分享你的感受 |
| 155 | they ideally start working with you to broaden your perspective. | 他们最好开始与你合作 扩大你的观点。 |
| 156 | They're in an ideal position to help you do that because the problem isn't happening to them. | 他们很适合帮助你做到这一点 因为问题不在他们身上 |
| 157 | So think really carefully about who your chatter advisors are. | 仔细考虑一下你的谈话顾问是谁 |
| 158 | They should be people who both listen and advise. | 他们应该是既倾听又建议的人。 |
| 159 | That brings me to my third and final tool that I want to share with you. | 这让我想到我想与大家分享的第三个也是最后一个工具。 |
| 160 | It's my favorite. | 这是我最喜欢的 |
| 161 | It's experiencing awe. | 它正在经历敬畏。 |
| 162 | About 10 years ago, scientists at Berkeley tracked a group of military veterans | 大约10年前,伯克利的科学家们 追踪了一群退伍军人 |
| 163 | and first responders as they paddled down Utah's majestic Green River. | 和第一反应者 在他们划下犹他州最伟大的绿河。 |
| 164 | They measured participants' levels of PTSD and stress, | 他们测量了参与者的创伤后精神紧张症和压力水平, |
| 165 | mental states that are infused with chatter, both before and after the rafting trip. | 在木筏旅行之前和之后 都充满了聊天的情绪 |
| 166 | Not surprisingly, they found that most of the participants, | 不足为奇,他们发现大多数参与者, |
| 167 | their stress and PTSD levels declined from the beginning to the end of the experiment. | 他们的压力和创伤后精神紧张症水平从试验开始到结束都有所下降。 |
| 168 | But what was surprising was the factor that predicted those declines in PTSD and stress. | 但令人惊讶的是预测创伤后精神紧张症和压力下降的因素。 |
| 169 | It was participants' experience of awe. | 这是与会者的敬畏经历。 |
| 170 | Awe is an emotion we experience when we are in the presence of something vast and indescribable. | Awe是一种情感,当我们身处巨大和无法形容的事物面前时,我们所经历的情感. |
| 171 | Lots of people get it from an amazing sunset. | 很多人从一个惊人的日落中获得它。 |
| 172 | I'm a science geek, so I get it when I contemplate outer space and interplanetary travel. | 我是一个科学怪胎, 所以我得到它 当我考虑外层空间和行星际旅行。 |
| 173 | We have an SUV on Mars right now sending us footage back of that terrain. | 火星上有辆SUV 现在把地形的镜头发回我们 |
| 174 | That is awe-inspiring to me. | 这让我很欣慰 |
| 175 | When we experience this emotion of awe, | 当我们经历这种敬畏的情绪时, |
| 176 | it leads to what we call a shrinking of the self. | 它导致我们所谓的自我萎缩。 |
| 177 | We feel smaller when we're contemplating something vast and indescribable. | 当我们考虑一些 巨大和无法形容的东西时,我们感觉更小。 |
| 178 | And when we feel smaller, so does our chatter. | 当我们觉得小的时候,我们的聊天也一样。 |
| 179 | I want to wrap things up by sharing with you | 我想跟你分享 来把事情结束 |
| 180 | a set of observations about our time's messy emotional lives | 一套关于我们时代的 混乱情绪生活的观察 |
| 181 | that I find myself thinking about quite a bit. | 我发现自己想了很多 |
| 182 | And every time I do, it fills me with both dread and I find it inspiring. | 每当我这样做, 它让我充满了恐惧 我发现它鼓舞人心。 |
| 183 | Between 8 and 10,000 years ago, our ancestors invented the first surgical technique. | 8到1万年前,我们的祖先发明了第一个手术技术. |
| 184 | Its name was trepanation, and what it involved doing was drilling holes in people's skulls. | 它的名字是拓扑,它涉及的是在人们的头骨上钻孔. |
| 185 | One of the reasons why this technique was believed to be used | 据信使用这种技术的原因之一 |
| 186 | was to help people manage their emotions. | 帮助人们管理自己的情绪。 |
| 187 | Big, dysregulated emotional responses. | 大的,疲惫的情绪反应. |
| 188 | Let the evil spirits out. | 释诸恶鬼. |
| 189 | Fast forward to 1949. | 快速前进至1949年. |
| 190 | A Portuguese physician wins the Nobel Prize for another emotion regulation intervention. | 一名葡萄牙医生因另一项情绪调控干预获得诺贝尔奖. |
| 191 | This one's name? | 这个名字? |
| 192 | The frontal lobotomy. | 额叶切除术. |
| 193 | We have come a long way, thankfully, from carving holes in people's heads | 谢天谢地,我们从人们头部的洞穴中走了很长的路 |
| 194 | and sticking ice picks in our frontal cortices | 并且把冰块插进我们的前皮 |
| 195 | to provide people with emotional relief. | 为人们提供情感解脱。 |
| 196 | Our toolbox of science-based skills is vastly improved. | 我们以科学为基础的技能工具箱已大大改进。 |
| 197 | What we need to do a better job doing is using these tools in our lives | 我们要做的就是在生活中使用这些工具 |
| 198 | and sharing them with other people. | 和别人分享。 |
| 199 | We spend enormous amounts of resources | 我们花了大量的资源 |
| 200 | teaching ourselves how to communicate more effectively with other people. | 教导自己如何更有效地与其他人沟通。 |
| 201 | What we need to do is devote an equivalent amount of resources | 我们需要做的是投入同等数量的资源 |
| 202 | to teaching ourselves how to communicate more effectively with ourselves. | 教导我们如何更有效地交流 |
| 203 | Thank you. | 谢谢 |
该视频共有字幕 203 条。解锁更多字幕为会员功能，请移动到 价格
P2 · 你会和自己对话吗？如何驾驭你的内心声音【TED演讲】 p02 英文字幕(中文外挂) (P2)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:04 | So today what I want to do is talk to you about the most important conversations you | 今天我想和你谈谈最重要的谈话 |
| 0:08 | have each day, the conversations you have with yourselves. | 每天都有你们和自己的谈话 |
| 0:11 | My name is Ethan Cross. | 我叫伊森·克罗斯 |
| 0:13 | I'm the director of the Emotion and Self-Control Lab at the University of Michigan. | 我是密歇根大学情感与自我控制实验室的主任. |
| 0:17 | And for the past 25 years, I've been studying how people can manage their emotions. | 在过去25年里,我一直在研究 人们如何管理自己的情绪。 |
| 0:22 | And one of the things that I've learned during that time, so I'm managing my emotions right | 我在这段时间学到的一件事, 所以我正在处理我的情绪 |
| 0:26 | now, one of the things that I've learned during that time is that a key to managing one's | 在那段时间我学到的一件事 就是管理自己的关键 |
| 0:34 | emotions effectively involves understanding how to harness this mysterious force called | 情感是有效的 理解如何利用这个神秘的力量 |
| 0:40 | the voices inside our head. | 我们脑子里的声音 |
| 0:42 | Now I realize some of you may be asking yourself right now, what is a purported serious scientist | 现在,我意识到你们中有些人 可能会问自己, 什么是所谓的严肃的科学家 |
展开字幕全文（203 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | So today what I want to do is talk to you about the most important conversations you | 今天我想和你谈谈最重要的谈话 |
| 2 | have each day, the conversations you have with yourselves. | 每天都有你们和自己的谈话 |
| 3 | My name is Ethan Cross. | 我叫伊森·克罗斯 |
| 4 | I'm the director of the Emotion and Self-Control Lab at the University of Michigan. | 我是密歇根大学情感与自我控制实验室的主任. |
| 5 | And for the past 25 years, I've been studying how people can manage their emotions. | 在过去25年里,我一直在研究 人们如何管理自己的情绪。 |
| 6 | And one of the things that I've learned during that time, so I'm managing my emotions right | 我在这段时间学到的一件事, 所以我正在处理我的情绪 |
| 7 | now, one of the things that I've learned during that time is that a key to managing one's | 在那段时间我学到的一件事 就是管理自己的关键 |
| 8 | emotions effectively involves understanding how to harness this mysterious force called | 情感是有效的 理解如何利用这个神秘的力量 |
| 9 | the voices inside our head. | 我们脑子里的声音 |
| 10 | Now I realize some of you may be asking yourself right now, what is a purported serious scientist | 现在,我意识到你们中有些人 可能会问自己, 什么是所谓的严肃的科学家 |
| 11 | doing talking about a squishy topic like the voices inside our head? | 说一个像我们脑海中的声音一样 令人毛骨悚然的话题? |
| 12 | But I want to point out the elephant in the room that, you know, if you've just asked | 但我想指出 房间里的大象, 你知道,如果你刚刚问 |
| 13 | yourself that question, you are talking to yourself. | 你自己的问题,你在自言自语。 |
| 14 | And that's totally okay, because the vast majority of us have a voice inside our head. | 这完全没关系,因为我们绝大多数人 都有自己的想法。 |
| 15 | Here's a scientific fact that I absolutely love. | 我绝对喜欢这个科学事实 |
| 16 | We spend between one half and one third of our waking hours not focused on the present. | 我们花了一半到三分之一的醒来时间 不专注于现在。 |
| 17 | Between one half and one third of the time, our minds, they are drifting away. | 一半到三分之一的时间,我们的思想, 他们正在漂移。 |
| 18 | We are thinking about other things. | 我们正在考虑其他问题。 |
| 19 | Some of you are doing that right now. | 你们中有些人正在这样做。 |
| 20 | Please stop. | 请停止。 |
| 21 | Once we find ourselves drifting away, one of the things that we're doing is talking | 一旦我们发现自己飘走了, 我们做的一件事就是谈论 |
| 22 | to ourselves and listening to what we say. | 倾听我们的话 |
| 23 | Now when scientists like myself use the term inner voice, what we're talking about is our | 现在,当像我这样的科学家 使用"内在的声音"这个词, 我们谈论的是我们 |
| 24 | ability to silently use language to reflect on our lives. | 能够默默使用语言反思我们的生活。 |
| 25 | And it turns out this is one of your superpowers, because your inner voice lets you keep information | 原来这是你的超能力之一 因为你的内在声音让你保持信息 |
| 26 | active in your head for short periods of time, like when you go to the grocery store. | 活动在你的头上短时间, 就像当你去杂货店。 |
| 27 | And if you're like me, 15 seconds into the expedition, you forget what you're supposed | 如果你像我一样 15秒后去探险 你就会忘记你应该做的事 |
| 28 | to buy. | 买。 |
| 29 | You repeat that list in your head. | 你重复你脑袋里那张名单 |
| 30 | Apples, cheese, Pepto-Bismol, TMI. | 苹果 奶酪 佩普托-比斯莫尔 TMI. |
| 31 | We also use our inner voice to simulate and plan, like when we silently rehearse what | 我们还用内心的声音来模拟和计划 就像我们默默地排练什么 |
| 32 | we're going to say before an important presentation or an interview. | 我们要在重要演讲或采访之前说 |
| 33 | And of course, we use our inner voice to control and motivate ourselves, as I did just before | 当然,我们用我们内心的声音来控制和激励自己,就像我之前那样 |
| 34 | I came on stage. | 我来到舞台上。 |
| 35 | It's right around the corner over there. | 就在那边拐角处 |
| 36 | I silently said to myself, come on, man, you've got this. | 我悄悄地对自己说, 来吧,伙计,你得到了这个。 |
| 37 | Deep breath. | 深处呼吸 |
| 38 | 45 minutes and you are done. | 45分钟后就结束了 |
| 39 | And of course, all of you just said to yourself, this guy thinks he's talking for 45 minutes. | 当然,你们都对自己说, 这家伙认为他说话长达45分钟。 |
| 40 | He's nuts. | 他疯了 |
| 41 | Finally, perhaps most magically, we use our inner voice to make sense of this messy world | 最后,也许最神奇的是,我们用内心的声音 来理解这个混乱的世界 |
| 42 | that we often live in. | 我们经常生活在其中。 |
| 43 | When we experience challenges, we turn our attention inward and we try to work through | 当我们遇到挑战时,我们把注意力向内转移,努力通过 |
| 44 | them. | 他们。 |
| 45 | And our inner voice helps us create those stories that shape our sense of self, stories | 我们内心的声音帮助我们创造 塑造我们自我感的故事 |
| 46 | that really craft our identity. | 真正塑造了我们的身份 |
| 47 | So your inner voice, this is a remarkable tool. | 所以,你的内心声音,这是一个非凡的工具。 |
| 48 | The problem is it is a tool that often jams up on us when we need it most. | 问题是,当我们最需要的时候,它常常会干扰我们。 |
| 49 | We don't come up with clear solutions to our problems. | 我们没有找到解决问题的明确办法。 |
| 50 | We get stuck in negative thought loops instead. | 我们被困在负面的思维圈。 |
| 51 | We worry, we ruminate, we experience what I call the dark side of our inner voice, chatter. | 我们担心,我们盘问, 我们体验我所说的 内心声音的黑暗面,聊天。 |
| 52 | How do you know if you're experiencing chatter? | 你怎么知道你是不是在说话? |
| 53 | If you ever find yourself trying to work through a problem but not making any progress, or | 如果你发现自己试图解决一个问题,但没有取得任何进展,或者 |
| 54 | if you find yourself berating yourself incessantly, I'm an idiot, such an idiot. | 如果你发现自己不断自责, 我是一个白痴,这样一个白痴。 |
| 55 | Those are two telltale signs. | 这是两个告示牌。 |
| 56 | Now, if this description of chatter resonates with any of you here, I'm sure it does not. | 现在,如果这种关于闲聊的描述 与你们中的任何人产生共鸣, 我相信它不会。 |
| 57 | But if it does, my response to you is, welcome to the human condition, my friends. | 但是,如果是这样,我对你的反应是,欢迎来到人类的状态,我的朋友。 |
| 58 | Chatter is a feature of it. | 聊天是其中的一个特征. |
| 59 | We all have the capacity to experience it at times. | 我们大家有时都有经验。 |
| 60 | It also happens to be one of the big problems we face as a species. | 这也是我们作为一个物种所面临的一个大问题。 |
| 61 | And I say this because if you look at what chatter does to us, it sinks us in three domains | 我这样说是因为如果你看看这些话对我们有什么影响 就会让我们陷入三个领域 |
| 62 | of life that I would argue everyone here cares a great deal about. | 我想在座的每个人都很关心生活 |
| 63 | One thing that chatter does, it makes it really hard for us to think and perform. | 有件事我们很难思考和表演 |
| 64 | If you've ever had the experience of sitting down to read a few pages in a book, | 如果你曾有过坐下来读书几页的经验 |
| 65 | and under oath you would swear to a judge that you have read the words on the screen or page, | 你誓必对法官发誓,你已读过屏幕或页面上的文字, |
| 66 | but you get to the end of the section, the chapter, and you don't remember a damn thing | 但你到最后的部分,章节, 你不记得任何该死的事情 |
| 67 | that you've read, you've experienced one way that chatter undermines us. | 你读过,你体验过一种方式 聊天会破坏我们。 |
| 68 | It consumes our attention, leaving very little left over to do the things that we often want | 它消耗了我们的注意力, 留下很少的剩余 做我们经常想要的事情 |
| 69 | and need to do. | 并需要这样做。 |
| 70 | Chatter also creates friction in our relationships with other people. | 恰特还在我们和其他人的关系上制造摩擦. |
| 71 | Because when we experience chatter, we're often highly motivated to share its glory | 因为当我们经历聊天时 我们常常有很高的动力分享它的荣耀 |
| 72 | with those around us. | 我们周围的人 |
| 73 | What I mean by that is we often want to talk about our chatter. | 我的意思是,我们经常想谈论我们的谈话。 |
| 74 | So we find someone to talk to, and then we keep on talking over and over again. | 所以我们找个人谈谈 然后我们不停地聊天 |
| 75 | This can have a really sad consequence of pushing away people who genuinely care about | 这会有一个非常可悲的后果 驱赶那些真正关心 |
| 76 | us, because there's only so much that they can endure before we start to bring them down. | 我们,因为只有这么多 他们可以忍受 在我们开始让他们失望之前。 |
| 77 | Then there's our health. | 那这就是我们的健康。 |
| 78 | So chatter helps explain how stress gets under our skin to impact our physical health, | 因此,聊天有助于解释 压力是如何在我们皮肤下 影响我们的身体健康, |
| 79 | because what it does is it prolongs our stress response. | 因为它会延长我们的压力反应 |
| 80 | And that creates a wear and tear in our body that is physically damaging, | 这给我们的身体造成磨损 身体伤害 |
| 81 | predicts things like problems of cardiovascular disease, inflammation, | 预测诸如心血管疾病、炎症之类的问题, |
| 82 | even certain forms of cancer. | 甚至是某种癌症 |
| 83 | And when people hear about these findings, the question they often ask me is, | 当人们听到这些发现, 他们经常问我的问题是, |
| 84 | how can I silence this inner voice? | 我怎么才能让这声音安静下来? |
| 85 | Just shut it up. | 闭嘴 |
| 86 | And I don't think this is the best question to be asking, | 我觉得这不是最好的问题 |
| 87 | because your inner voice is a remarkable tool. | 因为你的内心声音是非凡的工具 |
| 88 | We don't want to get rid of that tool. | 我们不想丢掉那个工具 |
| 89 | What we want to figure out is how to harness it. | 我们想知道的是如何利用它。 |
| 90 | And this is where the really, really good news comes into play. | 真正,真正的好消息就在这里展开。 |
| 91 | This is precisely the question that scientists like myself have been trying to answer for | 这正是我这样的科学家 一直试图回答的问题 |
| 92 | a few decades now. | 数十年了 |
| 93 | And we have learned a lot about the science-based tools that exist to do precisely this. | 我们学到了很多关于科学工具的知识, 这些工具可以完全做到这一点。 |
| 94 | Now, there are many, many tools out there. | 现在,那里有很多很多工具。 |
| 95 | I'm not going to tell you about each one, because then we would go for 45 minutes. | 我不会告诉你每一个, 因为那样我们就去45分钟。 |
| 96 | But I do want to share with you three of my favorites. | 但我确实想跟你分享我最喜欢的三首歌 |
| 97 | And we're going to start with language. | 而从语言入手. |
| 98 | Right before Malala Yousafzai became the youngest person to ever win the Nobel Peace Prize | 在马拉拉·尤萨夫扎伊成为诺贝尔和平奖得主之前 |
| 99 | for advocating for the rights of young girls to receive an education, | 倡导少女接受教育的权利; |
| 100 | she was invited onto The Daily Show with Jon Stewart to talk about her experience. | 她被邀请和乔恩·斯图尔特一起参加"每日秀",讲述她的经历. |
| 101 | At one point during the interview, she begins to explain what went through her head | 在采访的某一刻,她开始解释 她的脑海里到底发生了什么 |
| 102 | when she first discovered that the Taliban were plotting to kill her. | 当她第一次发现 塔利班阴谋杀害她。 |
| 103 | I want to present to you a quote right here of how she starts to talk about this experience. | 我想在这里向大家引用一下 她是如何开始谈论这种经历的。 |
| 104 | I used to think that the Taliban would come and he would just kill me. | 我以前以为塔利班会来 他就会杀了我 |
| 105 | Nothing particularly out of the ordinary here. | 这里没什么特别的 |
| 106 | She's talking to herself in the first person the way we typically think about our lives. | 她说话的第一人 与我们一般的想法 我们的生活。 |
| 107 | But the moment she gets to this part of the experience, | 但一旦她进入这部分经历 |
| 108 | the Taliban, they're on my doorstep. | 塔利班,他们在我的门前。 |
| 109 | They're coming to get me. | 他们来抓我了 |
| 110 | It's what is arguably the climax, the most stressful, | 可以说是高潮 压力最大 |
| 111 | chatter-provoking event you can imagine. | 令人发指的事件你可以想象。 |
| 112 | Once she gets to that part, she does something kind of strange. | 一旦她到达那个部分, 她做了一些奇怪的事情。 |
| 113 | I'm going to show you another quote here. | 我给你看另一段 |
| 114 | And I want you to just look at what she says. | 我要你看看她说什么 |
| 115 | I asked myself, what would you do, Malala? | 我问自己 你会怎么做,马拉拉? |
| 116 | Then I would reply to myself, Malala, just take a shoe and hit him. | 然后,我会回答自己,马拉拉, 只是拿一只鞋打他。 |
| 117 | But then I said, if you hit a Taliban with your shoe, | 但我说 如果你用鞋打塔利班 |
| 118 | then there would be no difference between you and the Taliban. | 那样你和塔利班就不会有什么区别了 |
| 119 | So she starts off in the first person, but then she switches. | 所以她从第一个人开始, 然后她交换。 |
| 120 | She's coaching herself. | 她自己教书 |
| 121 | She's giving herself advice like she would someone else, | 她像别人一样给自己建议 |
| 122 | using her name and the word you. | 用她的名字和你的话 |
| 123 | In this instance, what Malala is doing, | 在这种情况下,马拉拉在做什么, |
| 124 | she's using a tool that we have studied. | 她正在用我们研究过的工具 |
| 125 | It is called distanced self-talk. | 这被称为远程自言自语。 |
| 126 | And it is useful because we human beings are much, much better | 这很有用,因为我们人类更好 |
| 127 | at giving advice to other people than we are taking our own advice. | 给别人提供建议,而不是我们自己的建议。 |
| 128 | So if you've ever felt like a giant hypocrite, | 如果你觉得自己是个大伪君子 |
| 129 | once again, welcome to the human condition. | 再次欢迎来到人类状态 |
| 130 | There's even a name for this phenomenon. | 这种现象甚至有一个名字. |
| 131 | It's called Solomon's Paradox, named after the Bible's King Solomon, | 它被称为所罗门的帕拉多克斯, 以圣经的国王所罗门命名, |
| 132 | who was famous for being able to give great advice to other people. | 他因为能够给别人提供伟大的建议而出名。 |
| 133 | But when it came to his own affairs, he stumbled mightily. | 但当他的事发生时,他大摇大摆地跌倒了。 |
| 134 | Using your own name and you shifts your perspective. | 用你自己的名字来改变你的观点 |
| 135 | It gets you to relate to yourself like you were giving advice to someone else. | 它让你与自己有关系 就像你给别人的建议。 |
| 136 | That makes it much, much easier for us to wisely work through our problems. | 这使得我们明智地解决我们的问题变得更加容易。 |
| 137 | Another tool you can use to manage your chatter is other people. | 你可以用来管理聊天的另一个工具是其他人。 |
| 138 | But you have to be really careful about who you go to for chatter support. | 但是,你必须非常小心 你找谁说话支持。 |
| 139 | Many people think that the best way to help someone else | 很多人认为这是帮助别人的最佳方法 |
| 140 | is to let them vent their emotions. | 让他们发泄他们的情绪。 |
| 141 | But venting doesn't help us work through our chatter. | 但是泄密并不能帮助我们通过聊天。 |
| 142 | I want to repeat that again because it's a really important take home. | 我想再说一遍 因为这很重要 |
| 143 | Venting doesn't help us work through our chatter. | 排气不能帮助我们工作 通过我们的聊天。 |
| 144 | Venting is really useful for strengthening the friendship | 通风对加强友谊很有用 |
| 145 | and relational bonds between people. | 和人与人之间的关系纽带。 |
| 146 | It is good to know that someone's there, | 很高兴知道有人在场 |
| 147 | they're willing to take the time to listen and empathize with you. | 他们愿意花时间倾听和同情你 |
| 148 | But if all you do is vent about a problem, you leave that conversation, | 但如果你只是发泄出一个问题, 你离开谈话, |
| 149 | you feel great about the person you just spoke to, | 你对刚才和你说话的人感觉很好 |
| 150 | but the chatter is still churning because you haven't done anything to actually address it. | 但聊天还很吵 因为你没有做任何实际的解决。 |
| 151 | The best kinds of conversations with other people do two things. | 和别人谈话的最好方式有两件事 |
| 152 | One, the person you're talking to does let you express your emotions. | 第一,你说话的人 让你表达你的情绪。 |
| 153 | It is important for them to empathize with you and validate what you're going through. | 他们必须同情你 验证你所经历的一切 |
| 154 | But then once you've had an opportunity to share your feelings, | 但一旦你有机会分享你的感受 |
| 155 | they ideally start working with you to broaden your perspective. | 他们最好开始与你合作 扩大你的观点。 |
| 156 | They're in an ideal position to help you do that because the problem isn't happening to them. | 他们很适合帮助你做到这一点 因为问题不在他们身上 |
| 157 | So think really carefully about who your chatter advisors are. | 仔细考虑一下你的谈话顾问是谁 |
| 158 | They should be people who both listen and advise. | 他们应该是既倾听又建议的人。 |
| 159 | That brings me to my third and final tool that I want to share with you. | 这让我想到我想与大家分享的第三个也是最后一个工具。 |
| 160 | It's my favorite. | 这是我最喜欢的 |
| 161 | It's experiencing awe. | 它正在经历敬畏。 |
| 162 | About 10 years ago, scientists at Berkeley tracked a group of military veterans | 大约10年前,伯克利的科学家们 追踪了一群退伍军人 |
| 163 | and first responders as they paddled down Utah's majestic Green River. | 和第一反应者 在他们划下犹他州最伟大的绿河。 |
| 164 | They measured participants' levels of PTSD and stress, | 他们测量了参与者的创伤后精神紧张症和压力水平, |
| 165 | mental states that are infused with chatter, both before and after the rafting trip. | 在木筏旅行之前和之后 都充满了聊天的情绪 |
| 166 | Not surprisingly, they found that most of the participants, | 不足为奇,他们发现大多数参与者, |
| 167 | their stress and PTSD levels declined from the beginning to the end of the experiment. | 他们的压力和创伤后精神紧张症水平从试验开始到结束都有所下降。 |
| 168 | But what was surprising was the factor that predicted those declines in PTSD and stress. | 但令人惊讶的是预测创伤后精神紧张症和压力下降的因素。 |
| 169 | It was participants' experience of awe. | 这是与会者的敬畏经历。 |
| 170 | Awe is an emotion we experience when we are in the presence of something vast and indescribable. | Awe是一种情感,当我们身处巨大和无法形容的事物面前时,我们所经历的情感. |
| 171 | Lots of people get it from an amazing sunset. | 很多人从一个惊人的日落中获得它。 |
| 172 | I'm a science geek, so I get it when I contemplate outer space and interplanetary travel. | 我是一个科学怪胎, 所以我得到它 当我考虑外层空间和行星际旅行。 |
| 173 | We have an SUV on Mars right now sending us footage back of that terrain. | 火星上有辆SUV 现在把地形的镜头发回我们 |
| 174 | That is awe-inspiring to me. | 这让我很欣慰 |
| 175 | When we experience this emotion of awe, | 当我们经历这种敬畏的情绪时, |
| 176 | it leads to what we call a shrinking of the self. | 它导致我们所谓的自我萎缩。 |
| 177 | We feel smaller when we're contemplating something vast and indescribable. | 当我们考虑一些 巨大和无法形容的东西时,我们感觉更小。 |
| 178 | And when we feel smaller, so does our chatter. | 当我们觉得小的时候,我们的聊天也一样。 |
| 179 | I want to wrap things up by sharing with you | 我想跟你分享 来把事情结束 |
| 180 | a set of observations about our time's messy emotional lives | 一套关于我们时代的 混乱情绪生活的观察 |
| 181 | that I find myself thinking about quite a bit. | 我发现自己想了很多 |
| 182 | And every time I do, it fills me with both dread and I find it inspiring. | 每当我这样做, 它让我充满了恐惧 我发现它鼓舞人心。 |
| 183 | Between 8 and 10,000 years ago, our ancestors invented the first surgical technique. | 8到1万年前,我们的祖先发明了第一个手术技术. |
| 184 | Its name was trepanation, and what it involved doing was drilling holes in people's skulls. | 它的名字是拓扑,它涉及的是在人们的头骨上钻孔. |
| 185 | One of the reasons why this technique was believed to be used | 据信使用这种技术的原因之一 |
| 186 | was to help people manage their emotions. | 帮助人们管理自己的情绪。 |
| 187 | Big, dysregulated emotional responses. | 大的,疲惫的情绪反应. |
| 188 | Let the evil spirits out. | 释诸恶鬼. |
| 189 | Fast forward to 1949. | 快速前进至1949年. |
| 190 | A Portuguese physician wins the Nobel Prize for another emotion regulation intervention. | 一名葡萄牙医生因另一项情绪调控干预获得诺贝尔奖. |
| 191 | This one's name? | 这个名字? |
| 192 | The frontal lobotomy. | 额叶切除术. |
| 193 | We have come a long way, thankfully, from carving holes in people's heads | 谢天谢地,我们从人们头部的洞穴中走了很长的路 |
| 194 | and sticking ice picks in our frontal cortices | 并且把冰块插进我们的前皮 |
| 195 | to provide people with emotional relief. | 为人们提供情感解脱。 |
| 196 | Our toolbox of science-based skills is vastly improved. | 我们以科学为基础的技能工具箱已大大改进。 |
| 197 | What we need to do a better job doing is using these tools in our lives | 我们要做的就是在生活中使用这些工具 |
| 198 | and sharing them with other people. | 和别人分享。 |
| 199 | We spend enormous amounts of resources | 我们花了大量的资源 |
| 200 | teaching ourselves how to communicate more effectively with other people. | 教导自己如何更有效地与其他人沟通。 |
| 201 | What we need to do is devote an equivalent amount of resources | 我们需要做的是投入同等数量的资源 |
| 202 | to teaching ourselves how to communicate more effectively with ourselves. | 教导我们如何更有效地交流 |
| 203 | Thank you. | 谢谢 |
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