TED演讲：3个步骤识别过度焦虑的——以及你如何能重新控制它
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:04 | So, the most important thing to know about anxiety straight out of the gate is that it | 所以,最重要的事情 了解焦虑 直出大门是 |
| 0:08 | has gotten an unnecessarily bad rap, as has happened for a lot of negative emotions. | 已经得到了一个不必要的糟糕的说唱, 就像发生了很多负面的情绪。 |
| 0:14 | But you should know that psychologists have long understood that anxiety has both healthy | 但你应该知道心理学家早就明白 焦虑是健康的 |
| 0:19 | forms and unhealthy forms, and a lot of the anxiety we experience in the day-to-day is | 形式和不健康的形式, 我们每天经历的许多焦虑是 |
| 0:24 | healthy. | 健康点 |
| 0:25 | Okay, so what makes anxiety healthy? | 好吧,是什么使焦虑健康? |
| 0:28 | Anxiety is healthy when it is serving as an alarm system that lets us know that something's | 焦虑是健康的 当它作为一个警报系统 让我们知道的东西 |
| 0:33 | not right, that it gets our attention and helps us to keep ourselves safe. | 不对,它得到我们的注意 并且帮助我们保护自己安全。 |
| 0:37 | So if you're driving and somebody swerves and cuts you off, and you have a surge of | 所以,如果你开车 和某人转身 并切断你, 你有一个激增 |
| 0:42 | anxiety, that's a good thing. | 焦虑,这是好事。 |
展开字幕全文（390 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | So, the most important thing to know about anxiety straight out of the gate is that it | 所以,最重要的事情 了解焦虑 直出大门是 |
| 2 | has gotten an unnecessarily bad rap, as has happened for a lot of negative emotions. | 已经得到了一个不必要的糟糕的说唱, 就像发生了很多负面的情绪。 |
| 3 | But you should know that psychologists have long understood that anxiety has both healthy | 但你应该知道心理学家早就明白 焦虑是健康的 |
| 4 | forms and unhealthy forms, and a lot of the anxiety we experience in the day-to-day is | 形式和不健康的形式, 我们每天经历的许多焦虑是 |
| 5 | healthy. | 健康点 |
| 6 | Okay, so what makes anxiety healthy? | 好吧,是什么使焦虑健康? |
| 7 | Anxiety is healthy when it is serving as an alarm system that lets us know that something's | 焦虑是健康的 当它作为一个警报系统 让我们知道的东西 |
| 8 | not right, that it gets our attention and helps us to keep ourselves safe. | 不对,它得到我们的注意 并且帮助我们保护自己安全。 |
| 9 | So if you're driving and somebody swerves and cuts you off, and you have a surge of | 所以,如果你开车 和某人转身 并切断你, 你有一个激增 |
| 10 | anxiety, that's a good thing. | 焦虑,这是好事。 |
| 11 | It will focus your attention, it will help you be safe around that driver, maybe take | 它会吸引你的注意力, 它会帮助你安全 周围的司机,也许采取 |
| 12 | evasive maneuvers, but it's good for you to respond. | 逃避战术,但你最好响应 |
| 13 | If you're entirely indifferent or relaxed in that setting, it's not as safe. | 如果你完全漠不关心 或放松 在那种情况下, 它没有那么安全。 |
| 14 | So we look for anxiety to be of help to us, to guide us and to let us know what we're | 所以我们希望焦虑能帮助我们 引导我们 告诉我们我们是什么 |
| 15 | supposed to be doing and not doing. | 应该是做而不是做。 |
| 16 | I care for a lot of teenagers clinically, and you know, I will say to them, if you walk | 我关心很多青少年的临床, 你知道,我会告诉他们,如果你走 |
| 17 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}你以为会聚在一起 {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}结果 | |
| 18 | it's kind of, you know, wild, and you feel anxious, pay attention to that reaction. | 这是一种,你知道,野性, 你感到焦虑, 注意的反应。 |
| 19 | Like that's telling you something, that's indicating that you may not be as safe as | 就像这告诉你一些事情, 这意味着你可能没有那么安全 |
| 20 | you thought you were going to be. | 你以为你会是。 |
| 21 | So that's healthy anxiety. | 这就是健康的焦虑。 |
| 22 | The only time we consider anxiety to cross the line from healthy to unhealthy is under | 我们唯一一次考虑焦虑 从健康到不健康 |
| 23 | two conditions, actually. | 其实有两个条件 |
| 24 | One is when we have anxiety, but there's no threat that there's nothing wrong. | 一种是当我们有焦虑,但是没有威胁说没有错. |
| 25 | So if it's, you know, a lovely Sunday morning and you're taking a drive and there's no | 所以,如果这是,你知道, 一个可爱的星期天早上 你正在开车,没有 |
| 26 | traffic nearby, you shouldn't be having an anxiety response in that moment. | 在附近,你不应该有 焦虑的反应在那一刻。 |
| 27 | And if you do, we would consider that grounds for concern. | 如果你这样做,我们会认为 值得关注的理由。 |
| 28 | The other time we pay attention to anxiety and consider it to be unhealthy is if the | 另一回我们关注焦虑 认为它不健康 是如果 |
| 29 | anxiety response is way too big for what's happened out of proportion to events. | 焦虑反应太大了 与事件不成比例 |
| 30 | So if somebody swerves and cuts you off and you have a panic attack in that moment, that | 所以,如果有人转身 并切断你 你有一个恐慌的那一刻, |
| 31 | is not healthy anxiety. | 不是健康的焦虑。 |
| 32 | It is not helping you, and we would address that clinically. | 它没有帮助你,我们将在临床上处理。 |
| 33 | Other than that, we really see anxiety as largely normal, protective, healthy, and useful | 除此以外,我们真的认为 焦虑基本上是正常的, 保护性的,健康的,有用的 |
| 34 | in our lives. | 我们的生活。 |
| 35 | All the same, it feels terrible, right? | 都一样,感觉很糟糕,对吧? |
| 36 | I mean, I think one of the things that's so true about anxiety is it doesn't feel good, | 我的意思是,我认为其中一件事情 如此真实的焦虑是 它感觉不好, |
| 37 | even if it's actually serving a useful purpose. | 即使它实际上 有用的目的。 |
| 38 | And so whether the anxiety is healthy or unhealthy, it's really great to know how to get it in | 所以无论焦虑是健康的还是不健康的, 它真的很高兴知道如何得到它 |
| 39 | check if you want to. | 请检查是否想要。 |
| 40 | And that's what I'm going to teach you now. | 亦复如是现在教. |
| 41 | And you may be surprised to hear me say, oh, let me just teach you how to do this, because | 你可能会惊讶地听到我说, 让我教你怎么做,因为 |
| 42 | our experience of anxiety is that it's kind of out of control, that it sort of takes over. | 我们的焦虑经历是 它有点失控, 它有点接管。 |
| 43 | But despite that, the reality is that anxiety is probably the most systematic human emotion. | 但尽管如此,现实是焦虑可能是人类最系统的情感. |
| 44 | It unfolds in a very stepwise fashion. | 其演绎方式非常一步步. |
| 45 | It's actually a one, two, three process when it really goes off the rails. | 当它真正脱轨时,实际上是一个一,二,三过程. |
| 46 | And so I'm going to walk you through the one, two, three of how anxiety unfolds for all | 所以我要带你走过 焦虑的一、二、三 |
| 47 | of us, and then we're going to come back and I'm going to show you how at every step of | 然后我们再回来 我会告诉你在每一步 |
| 48 | the way, there are things you can do to bring that anxiety back under control. | 你可以做一些事情 来恢复焦虑 |
| 49 | OK, so the first thing that happens when we have an anxiety response is our bodies react. | 好吧,所以第一件事发生 当我们有焦虑反应的时候, 我们的身体反应。 |
| 50 | There's actually just a physical reaction that we have, and it's pretty universal and | 实际上,我们只有一种物理反应, 它相当普遍, |
| 51 | it's very familiar to all of us. | 我们都很熟悉 |
| 52 | Your heart rate accelerates, your breathing gets really quick and shallow. | 你的心跳加速,呼吸非常迅速和浅。 |
| 53 | It feels uncomfortable. | 感觉很不舒服 |
| 54 | There's other stuff happening in our bodies, too, at the same time. | 我们身体里还有其它东西同时发生 |
| 55 | But that activated heart, that kind of hyperventilating sense of breathing, everybody | 但是那激活的心脏,那种呼吸的超呼吸感,每个人 |
| 56 | knows that feeling. | 那种感觉是知道的 |
| 57 | OK, what's happening here? | 好吧,这是怎么回事? |
| 58 | The sympathetic nervous system, which is the part of our nervous system that is paying | 同情的神经系统 是我们神经系统的一部分 |
| 59 | attention to the environment, is sympathetic to what's around us, is kicking off some degree | 关注环境,同情周围的事物, 一定程度上在发展 |
| 60 | of the fight or flight response, right, that ancient response that we all know about. | 我们都知道的古老的反应 |
| 61 | And in the fight or flight response, what we want to do is get ready to run or attack. | 而在战斗或飞行反应中,我们想要做的是准备奔跑或进攻. |
| 62 | And so our sympathetic nervous system is taking measures to send a whole lot of heavily | 因此,我们同情的神经系统 正在采取措施 发送大量 |
| 63 | oxygenated blood out to our large muscle groups for that purpose. | 为了这个目的 给大肌肉组注射氧气 |
| 64 | That's why the heart accelerates. | 故心心加速. |
| 65 | That's why breathing changes. | 故呼吸变化. |
| 66 | And I, you know, especially caring for people who have not ever heard any of this before, | 我,你知道的, 特别关心的人 谁从来没有听说过这些, |
| 67 | it can be really helpful to understand that as strange as this reaction is, it has a sort | 了解这个反应的奇怪之处 会很有帮助 |
| 68 | of ancient logic to it, may not fit the moment, but it definitely makes sense. | 古代的逻辑 可能不合时宜 但绝对合理 |
| 69 | And it's not something going kind of out of whack when our heart and our lungs accelerate. | 当我们的心脏和肺加速的时候 事情不会失控 |
| 70 | So that's the first thing that happens. | 所以,这是第一个发生的事情。 |
| 71 | The second thing that happens is we notice that change in our body and we come to the | 发生第二件事,就是我们注意到 我们身体的改变,我们来到 |
| 72 | conclusion that we're going to call it anxiety. | 得出结论,我们将称之为焦虑。 |
| 73 | We decide to use that label. | 我们决定用那个标签 |
| 74 | This is often an arbitrary decision. | 这往往是一个任意的决定。 |
| 75 | We can call it something else, but we can sometimes default unhelpfully to calling it anxiety. | 我们可以称之为别的东西,但有时可以默认无益地称之为焦虑. |
| 76 | And then the third thing that happens, and this is where things really do go off the | 然后第三件事发生, 这是事情真正发生的地方 |
| 77 | rails, is we engage in catastrophic thinking. | 铁轨,我们是在进行灾难性的思考。 |
| 78 | And the definition of catastrophic thinking is actually very straightforward. | 而灾难性思维的定义实际上非常直截了当. |
| 79 | It's when we overestimate the risks and we underestimate our ability to manage the risks. | 就是当我们高估了风险 低估了我们管理风险的能力 |
| 80 | That's it. | 就这样 |
| 81 | OK, so if you your body reacts, you're like, I must be anxious. | 好吧,所以如果你的身体 反应,你喜欢,我一定是焦急。 |
| 82 | Oh, my gosh, this situation is completely out of control and there's nothing I can do | 哦,我的上帝,这种情况是 完全失控,我无能为力 |
| 83 | to stop it. | 来阻止它。 |
| 84 | That's when anxiety really becomes miserable. | 这时,焦虑真的变得悲惨。 |
| 85 | And that's the one, two, three. | 这是一,二,三。 |
| 86 | All right. | 好吧,我们走。 |
| 87 | So knowing that, let's go back and hit every one of these in terms of how | 所以知道这一点,让我们回去 打击每一个这些如何 |
| 88 | we can work against them. | 我们可以对付他们 |
| 89 | So the first one, the body reacting. | 所以第一个,身体反应。 |
| 90 | OK, so one of the most powerful ways to get the body to calm down is through controlled | OK,所以最强大的方法之一 让身体冷静下来 通过控制 |
| 91 | breathing. | 呼吸 呼吸 呼吸 呼吸 |
| 92 | And I will tell you, if you're having like this really breathing like you're | 我会告诉你,如果你有 这样的呼吸真的像你 |
| 93 | going to go to breathing, I totally get it for years. | 要去呼吸, 我完全得到它多年。 |
| 94 | I was like, oh, that's so woo woo. | 我当时想,哦,那是如此的呜呜。 |
| 95 | That's not that technical. | 这不是那么技术。 |
| 96 | It's not that scientific. | 没那么科学 |
| 97 | OK, I was wrong. | 好吧,我错了。 |
| 98 | I learned I was wrong. | 我发现我错了 |
| 99 | And in fact, breathing is this really biological intervention. | 事实上,呼吸是真正的生物干预。 |
| 100 | And what it does is it kickstarts the parasympathetic part of our nervous system. | 它会启动我们神经系统的寄生虫部分。 |
| 101 | And the parasympathetic nervous system, its job is to reset the body to its resting state. | 而寄生虫神经系统,它的工作是将身体重置为休息状态. |
| 102 | OK, here's how this works. | 好吧,这是如何运作的。 |
| 103 | It's kind of amazing. | 这有点惊人。 |
| 104 | So just as the brain can signal to the heart and lungs like go into overdrive, you know, | 所以,就像大脑可以向心脏和肺部发出信号一样, 进入过度驱动,你知道, |
| 105 | we might have to do something here. | 我们可能得做点什么 |
| 106 | We're also of a mind that the lungs can communicate back to the brain. | 肺能与大脑沟通 |
| 107 | So when we're anxious, we're breathing quickly and kind of shallowly. | 所以,当我们感到焦虑时,我们呼吸迅速,而且有点浅。 |
| 108 | And if we override that, if we deliberately deepen and slow our breathing, what we think | 如果我们超越, 如果我们故意加深和减缓呼吸, 我们在想什么 |
| 109 | we're doing, this is sort of the understood science, is that we are hacking into a set | 我们正在做,这是某种 被理解的科学, 是我们正在黑入一组 |
| 110 | of nerves on the surface of our lungs that are stretch receptors. | 我们肺表面的神经 是伸展受体 |
| 111 | And all day, every day, those nerves are paying attention to our breathing to keep us safe. | 整天,每天,这些神经 都在关注我们的呼吸 以保障我们的安全。 |
| 112 | And they notice that we have slowed our breathing and things have gotten calmer. | 他们注意到我们的呼吸速度放慢了 事情变得平静了 |
| 113 | And they read that as evidence of safety because we only breathe deeply and slowly when we're safe. | 他们读到这个是安全的证据,因为我们只有在安全的时候才能深呼吸和缓慢呼吸。 |
| 114 | And they send that message up to the brain saying, you're kind of having a reaction that | 他们把信息传递到大脑里 说,你有一种反应 |
| 115 | doesn't make sense because the nerves on the lungs are telling us that we must be safe. | 因为肺部的神经 告诉我们我们必须安全 |
| 116 | And that's how anxiety comes under control. | 这就是焦虑如何得到控制。 |
| 117 | That's step one. | 这是第一步。 |
| 118 | Step two, if we want to need to, is to consider whether anxiety is the right name for what's happening. | 第二步,如果我们需要的话,就是考虑焦虑是不是发生的事情的正确名称. |
| 119 | That we have a kind of activated response all the time. | 我们一直有某种激活的反应。 |
| 120 | So it might be like, I was excited for this presentation. | 所以说,我对这个演讲很兴奋。 |
| 121 | And before this presentation, I kind of felt a little bit of a rev. | 在演讲之前,我感觉有点反感。 |
| 122 | I could have said, I must be anxious. | 我可以说,我一定很焦虑 |
| 123 | But instead, I said, no, I think I'm really excited. | 但是,我说,不,我觉得我真的很兴奋。 |
| 124 | And that shift in thinking actually makes a huge difference in terms of how we feel | 这种思维的转变 对我们的感受产生了巨大的影响 |
| 125 | about what we're engaging. | 关于我们订婚的事 |
| 126 | The third thing we want to watch out for is anxiety going off the rails with catastrophic | 我们最想注意的第三件事是 焦虑和灾难性的下场 |
| 127 | thinking. | 考虑。 |
| 128 | And again, that's overestimating risk, underestimating our ability to handle it. | 这再次高估了风险,低估了我们应付风险的能力。 |
| 129 | So if something is feeling really, really scary to you, really, really anxiety provoking, | 所以,如果某件事真的感到, 真的可怕的你, 真的,真的,真正的焦虑引起, |
| 130 | key questions to ask yourself are, am I imagining this to be worse than it might really be? | 关键的问题在于 我想象这比真的更糟糕吗? |
| 131 | So you're going to try to bring that estimation of risk down. | 所以你要试着降低风险估计。 |
| 132 | And also, do I have more say in how this is going to go than I'm giving myself credit for? | 还有,我还能说得更清楚吗? |
| 133 | Are there things I can do to actually increase my sense of control, not feel as helpless | 我能不能做点什么来增强我的控制意识 而不是感到无助 |
| 134 | as I do right now? | 就像我现在一样? |
| 135 | So you're not trying to get rid of the anxiety entirely, but you're trying to sort of get | 所以你不是想完全消除焦虑 但你是想得到 |
| 136 | it in a narrower band of not overestimating risk and not underestimating your own powers. | 它在狭义的带 不被高估风险 和低估自己的能力。 |
| 137 | OK, so I'm going to start to wrap up. | 好吧,所以我要开始结束。 |
| 138 | But here is the bottom line. | 但这里是底线。 |
| 139 | Most of the time, we don't need to feel anxious about feeling anxious. | 大多数时候,我们不需要对焦虑感到焦虑. |
| 140 | It really is there to help us out. | 它真的在那里帮助我们。 |
| 141 | And whether we want it there or not, or whether it's helping us or not, if we want to get | 无论我们是否想要它, 或它是否帮助我们,如果我们想得到 |
| 142 | it under control, knowing the basics of how it unfolds really does put you in the driver's | 它在控制之下,知道它是如何展开的 基本情况,真的让你进入了驾驶室 |
| 143 | of knowing how to calm yourself when you feel anxious. | 当你感到焦虑时会知道如何镇定自己 |
| 144 | And so you don't have to feel like it's something that you are at the mercy of. | 所以,你不必觉得 这是你正在支配的东西。 |
| 145 | You spoke about breathing and how you were skeptical in the early days. | 你谈到呼吸 和如何你怀疑 在早期。 |
| 146 | Do you have a particular breathing practice you like? | 你有特别的呼吸练习吗? |
| 147 | I do. | 当然 |
| 148 | Once I got over my snobbery about breathing, I used something called square | 一旦我克服了对呼吸的吝啬, 我用了一个叫方形的东西 |
| 149 | breathing or box breathing. | 呼吸或装箱呼吸。 |
| 150 | And, you know, most people people have often heard of this, and it's really simple. | 而且,你知道,大多数人 经常听到这个, 这真的很简单。 |
| 151 | It's where you breathe in on a count of three. | 这是你呼吸的地方 在数到三。 |
| 152 | So one, two, three, and I'm actually going to walk us through it as a group. | 所以,一,二,三, 我实际上要作为一个小组来走过它。 |
| 153 | Then you hold it for a count of three. | 后以数为三. |
| 154 | One, two, three. | 一二三时. |
| 155 | Then you exhale slowly on a count of three. | 数到三你就慢慢呼气 |
| 156 | One, two, three. | 一二三时. |
| 157 | And then you wait. | 然后你就等着 |
| 158 | One, two, three. | 一二三时. |
| 159 | So one, two, three and one, two, three. | 故曰一二三,一二三也. |
| 160 | Hold one, two, three. | 坚守一二三. |
| 161 | Exhale one, two, three. | 呼一二三声. |
| 162 | Wait. | 单单 |
| 163 | OK, so let's all do it together. | 好吧,让我们一起来。 |
| 164 | But here is my instruction to you. | 但这是我给你的指示 |
| 165 | If you really want this to work, picture the nerves on the surface of your lungs | 如果你真的想要这个工作, 想象你的肺表面的神经 |
| 166 | getting the message. | 得到信息。 获取信息。 |
| 167 | You're not just breathing to breathe, but you're breathing because you are hacking | 你不只是呼吸,而是呼吸 因为你黑客 |
| 168 | into this system and using those nerves to communicate to your brain | 进入这个系统 利用神经与大脑交流 |
| 169 | that everything's OK. All right. | 一切都没事。 好吧,我们走。 |
| 170 | So everybody like breath a little bit already. | 所以大家都喜欢呼吸了 |
| 171 | Breathe in slowly. | 慢慢吸进去 |
| 172 | One, two, three. | 一二三时. |
| 173 | Hold it. | 拿着 |
| 174 | One, two, three. | 一二三时. |
| 175 | Exhale slowly. | 慢慢呼出来 |
| 176 | One, two, three. | 一二三时. |
| 177 | Now pause. | 现在暂停。 |
| 178 | One, two. | 一两. |
| 179 | That's it. | 就这样 |
| 180 | And you can do it a few times. | 亦能作数遍. |
| 181 | If you're really anxious a lot, you should be practicing this | 如果你真的很焦虑, 你应该练习这个 |
| 182 | when you're not anxious so that you can slip right into that groove. | 当你不着急的时候... ... 这样你就可以溜进那个沟槽里 |
| 183 | But it is powerful. | 但它是强大的。 |
| 184 | It is really powerful. | 它真的很强大。 |
| 185 | And I am I'm a little embarrassed about how long it took me to get on | 我有点尴尬 我花了多久才能上 |
| 186 | the breathing training. | 呼吸训练。 |
| 187 | I mean, it's actually incredible because just doing that with you, | 我的意思是,这实际上是不可思议的 因为只要这样做与你, |
| 188 | you know, the little ball of whatever excitement in my stomach | 你知道,小球 无论兴奋在我的胃 |
| 189 | just sort of dissipates. | 只是有点消散。 |
| 190 | Yeah. | 对 |
| 191 | So breathing people, it's real. | 所以呼吸的人,这是真实的。 |
| 192 | It's important. | 这很重要 |
| 193 | So we already have some questions flooding in. | 所以,我们已经有一些问题 淹没。 |
| 194 | And I want to make this useful for the members. | 我想让这一点对各位成员有用。 |
| 195 | So let's get right to them. | 所以,让我们直说吧。 |
| 196 | First up, Gordon wants to know about helping other people. | 首先,戈登想知道 帮助别人。 |
| 197 | How can we help if we notice that a friend or a family member | 如果我们注意到朋友或家人 |
| 198 | is experiencing, you know, excessive anxiety? | 正在经历,你知道,过度的焦虑? |
| 199 | OK, I love this question. | 我喜欢这个问题 |
| 200 | So the first thing I would say, just by being generally useful, is | 因此,我首先要说的是,只要能普遍发挥作用, |
| 201 | we'll get to the excessive piece, but just people need validation | 我们会找到多余的碎片, 但只要人们需要验证 |
| 202 | that anxiety makes sense most of the time. | 大多数时候,焦虑是有意义的。 |
| 203 | And one of the real hazards of anxiety being talked about | 和真正的危险之一 焦虑被谈论 |
| 204 | as though it's everywhere and always pathological | 好像它无处不在 总是病态的 |
| 205 | is that people experience normal anxiety. | 是人们会经历正常的焦虑。 |
| 206 | And then they think, oh, I'm having anxiety. | 然后他们想,哦,我感到焦虑。 |
| 207 | Oh, no, there's something really wrong. | 哦,不,真的有问题 |
| 208 | And so one quick thing you can do to say somebody who's anxious, | 所以有一件事你可以做 说某人谁的焦虑, |
| 209 | if they're like, oh, my gosh, I have a big talk tomorrow and I'm anxious, | 如果他们喜欢,哦,我的天哪, 我有一个大的谈话明天,我很焦虑, |
| 210 | you can say, you're having the right reaction. | 你可以说,你的反应是正确的。 |
| 211 | That's really like that's going to give you energy and juice. | 这真的会给你能量和果汁 |
| 212 | There's nothing wrong with being anxious about a talk | 急着谈没什么不好的 |
| 213 | or there's nothing wrong with having to go tell your boss | 要不然就告诉你老板 |
| 214 | something they don't want to hear and that making you anxious. | 他们不想听的 让你很焦虑 |
| 215 | That's evidence that you work perfectly right. | 这证明你的工作完全正确 |
| 216 | So that alone reassures people a lot. | 所以只有这样才能让人安心 |
| 217 | And then I think the next step you can do is to say, | 然后,我认为下一步 你可以做的是说, |
| 218 | if it gets uneasy, if it gets to be too much, | 如果它变得不舒服, 如果它得到太多, |
| 219 | more anxiety than is helpful to you, right? | 更焦虑 比帮助你,对不对? |
| 220 | Even framing it is like this should help you out until it doesn't. | 即使是陷害它 也应该帮助你 直到它没有。 |
| 221 | You can actually dial it back. | 你可以拨回去 |
| 222 | So walk them through why breathing works. | 让他们了解呼吸的原理 |
| 223 | Everybody knows they're supposed to breathe. | 每个人都知道他们应该呼吸。 |
| 224 | Very few people know why. | 很少有人知道原因 |
| 225 | And so that's why people won't do it. | 故人不从. |
| 226 | And so when I'm caring for people, I will say, | 所以当我关心别人时 我会说 |
| 227 | think about your anxiety being on a dial, right? | 想想你在拨号上的焦虑,对吗? |
| 228 | And if you're if it's a zero to 10 dial, two to three, | 如果你是0到10拨 2到3拨 |
| 229 | you actually tend to do a better job with whatever your | 其实你总是做一个更好的工作 无论你的 |
| 230 | needing to do if you have a little energy, a little rev. | 需要做 如果你有一点精力,一点点回馈。 |
| 231 | Once it gets into four, five, six, seven, you start to be in trouble. | 一旦它进入四,五,六,七, 你开始有麻烦了。 |
| 232 | And so I teach people to use the breathing to actually turn down the dial. | 所以我教人们用呼吸方式 来关掉拨号。 |
| 233 | But that idea of like, you're not at the mercy of this. | 但那种想法,你不会受这个摆布的 |
| 234 | You can be in the driver's seat on this and you can use breathing | 你可以坐在司机的座位上 你可以呼吸 |
| 235 | or reframing or questioning your own thinking is really helpful | 或重新思考 或质疑自己的思想 真的很有帮助 |
| 236 | because there is a general sense of like, we're helpless in the face of anxiety | 因为有一种一般的感觉, 我们面对焦虑是无助的 |
| 237 | and we're really not. | 而我们真的不是。 |
| 238 | So Katarina describes an anxiety that leads them to avoid things. | 因此,卡塔琳娜描述了一种导致他们逃避事物的焦虑. |
| 239 | So meeting new people because it's because it's scary. | 所以和新人见面 是因为那很可怕 |
| 240 | Do you what do you recommend for that kind of avoidance tactic around anxiety? | 你对这种避免焦虑的策略有何建议? |
| 241 | Oh, Katarina, I am so glad you brought up avoidance. | 哦,卡塔琳娜,我很高兴 你提起避避。 |
| 242 | This is actually the most important thing we need to say | 这其实是最重要的事情 我们需要说 |
| 243 | when it gets to talking about anxiety. | 当它开始谈论焦虑。 |
| 244 | So when we're frightened of something, | 所以,当我们害怕的东西, |
| 245 | our instincts are like, get away. | 我们的直觉就像,走开。 |
| 246 | And if that is a tiger or a bad driver, those are really good instincts. | 如果那是老虎或坏车手, 那真的是很好的直觉。 |
| 247 | And so when we remain frightened of something that's in our everyday lives, | 所以当我们继续害怕 我们日常生活中的东西 |
| 248 | we can actually feel very compelled to avoid it. | 实际上,我们感到非常有必要避免它。 |
| 249 | Here is if you remember anything from what we talk about today. | 如果你记得我们今天谈论的任何事 |
| 250 | These are the three words I want you to remember most avoidance feeds anxiety. | 这是三个字,我要你记住最容易避免的焦虑 |
| 251 | So here's the process. | 过程是这样的。 |
| 252 | It's actually a wonderfully I think it's fascinating science on this. | 这其实是一个奇妙的, 我认为它是一个有趣的科学。 |
| 253 | So say, Katarina, you're thinking about going to a party | 卡塔琳娜,你想参加派对 |
| 254 | like you've been invited to a party and you're like, OK, | 就像你被邀请参加一个派对 你就像,OK, |
| 255 | I'm going to try to go to this party. | 我要去参加这个派对 |
| 256 | And then it's time to go to the party and you feel your anxiety | 然后是时候去派对了 你感到焦虑 |
| 257 | starting to bubble up and you're like, forget it. | 开始冒泡 你就像,忘了它。 |
| 258 | Cancel. | 撤销。 |
| 259 | OK, here's what's going to happen. | 好吧,这样吧 |
| 260 | You'll go from feeling very, very anxious to suddenly feeling much, much better. | 你会从非常,非常的焦虑 突然感觉好多了。 |
| 261 | So this is the first helping of how avoidance feeds anxiety, | 所以,这是第一个帮助 避免如何滋养焦虑, |
| 262 | which is that it feels good. | 就是感觉很好 |
| 263 | They we call it a reinforcing experience. | 我们称之为加强经验。 |
| 264 | You felt bad. | 你感觉糟透了 |
| 265 | You avoided. | 你避开了 |
| 266 | You feel better. | 你感觉好多了。 |
| 267 | So you're like avoidance is like kind of fun or not fun, but it solves the problem. | 所以,你喜欢避避 就像一种乐趣或不乐趣, 但是它解决了问题。 |
| 268 | Here comes the second helping. | 第二次帮助来了 |
| 269 | Because you haven't gone to the party, nothing challenges | 因为你没有去参加派对 没什么挑战 |
| 270 | your beliefs about how frightening that party is. | 你相信那派对有多可怕 |
| 271 | The party remains whatever you have pictured in your mind. | 派对仍然是你想象中的一切 |
| 272 | You know, people not talking to you, you know, people, you know, whatever, | 你知道,人们不和你说话, 你知道,人们,你知道,什么, |
| 273 | like whatever you have imagined about what makes that party scary | 就像你想象的 是什么使派对变得可怕 |
| 274 | goes unchallenged. | 毫无挑战 |
| 275 | If you actually go to the party, | 如果你真的去参加派对, |
| 276 | you often find it's a little bit, if not a lot better than you expected. | 你经常发现它有点, 如果不是很多比你预期的好。 |
| 277 | But if you don't go, it remains very frightening. | 但如果你不走,那还是很可怕 |
| 278 | So that is how avoidance actually entrenches anxiety over time. | 这就是避避如何在一段时间内加强焦虑。 |
| 279 | It feels good to do it. | 这感觉很好做。 |
| 280 | And it actually doesn't give us any competing data. | 实际上,它并没有给我们任何相互竞争的数据。 |
| 281 | So when you go see a clinician for treatment of anxiety, | 所以,当你去看医生 治疗焦虑, |
| 282 | often we will start by asking about what are you avoiding as a result of your anxiety? | 我们通常会先问一下 你因为焦虑而逃避什么? |
| 283 | And we will work with you on, we call it graduated exposure, | 我们将与你合作, 我们称之为毕业曝光, |
| 284 | which is like basically baby steps, getting you in there. | 这就像基本上婴儿步, 让你在那里。 |
| 285 | So we'll say, OK, could you go to a small thing with a couple of people? | 那么,我们说,好吧, 你能去一个小事情 与几个人? |
| 286 | Could you use your breathing to make that bearable? | 你能用呼吸来维持吗? |
| 287 | All right. | 好吧,我们走。 |
| 288 | And we just sort of work you into it very, very slowly | 而我们只是有点工作 你进入它非常,非常缓慢 |
| 289 | because the solution to anxiety is often what we call exposure. | 因为焦虑的解决方案 常常是我们所说的曝光。 |
| 290 | You're making yourself do it. | 你让自己这样做。 |
| 291 | But you are not alone in this sense of like, | 但从这个意义上讲,你并不孤单 |
| 292 | you know, why not just not go? | 你知道,为什么不只是不走? |
| 293 | It feels better to not go. | 最好不要离开 |
| 294 | And that's something that we as clinicians work really, really hard on. | 这是我们作为临床医生 真正,非常努力的工作。 |
| 295 | And I will tell you, you know, the pandemic and kids and school, you know, that | 我会告诉你,你知道,大流行 和孩子和学校,你知道, |
| 296 | and, you know, we've always known if a child is frightened of school, | 而且,你知道,我们一直知道 如果一个孩子害怕学校, |
| 297 | the solution is get them to school, even if they sit in the teachers | 解决办法是让他们上学,即使他们坐在老师那里 |
| 298 | like, you know, back office for the day. | 像,你知道,后办公室的一天。 |
| 299 | Physically being at school is better than being home | 上学比回家好 |
| 300 | if it's otherwise safe for them to be there. | 如果他们在那里安全的话 |
| 301 | So another | 所以,另一个 |
| 302 | area of anxiety that's that's popping up in the chat is | 在聊天时出现的焦虑是 |
| 303 | dealing with it in our sort of children. | 和我们的孩子打交道 |
| 304 | Robert wants to know what or are there any differences | 罗伯特想知道什么 或有什么区别 |
| 305 | between words like anxiety and worry or fear, | 在焦虑、忧虑、恐惧等言语之间, |
| 306 | as it might pertain to how a teenager is describing | 因为它可能涉及 如何青少年描述 |
| 307 | or trying to put a name to what they're feeling? | 还是想给他们的感觉起个名字? |
| 308 | I think it means to the kid whatever it means. | 我想这对孩子意味着什么 |
| 309 | But I will say teenagers use the term anxiety a lot | 但我会说青少年经常使用焦虑这个词 |
| 310 | and they use it very broadly. | 他们非常广泛地使用它。 |
| 311 | And I am I've been practicing, I've been practicing for a very long time. | 我练习了很久了 |
| 312 | And then in the last, I'd say, 10 years, I started to notice like kids | 然后在最后,我会说,10年, 我开始注意到像孩子 |
| 313 | use this term a lot. | 经常使用这个词。 |
| 314 | And I wasn't quite sure what to make of it. | 我不知道该怎么解释 |
| 315 | And then I was actually rereading Jane Eyre. | 然后,我实际上 重读简艾儿。 |
| 316 | No, it was Pride and Prejudice, Pride and Prejudice and Mrs. Bennett. | 不 是骄傲和偏见 骄傲和偏见 还有贝内特夫人 |
| 317 | I don't know if you remember her. | 我不知道你还记得她吗? |
| 318 | She's like the kind of piece of work mom in that book. | 她就像那本书里的工作妈妈一样 |
| 319 | There was a line in the book that was whenever Mrs. | 书里有一行 每当夫人。 |
| 320 | Bennett was discontented, she fancied herself to be nervous. | 班内特很不满,她幻想自己会紧张. |
| 321 | And I thought, oh, I think that's often what I'm seeing with teenagers | 我想,哦,我想,这是我经常看到 与青少年 |
| 322 | is they'll say, I feel anxious when they usually mean not calm. | 他们会说,我感到焦虑 当他们通常意味着不冷静。 |
| 323 | I don't feel calm. | 我不觉得冷静。 |
| 324 | And so the first thing I would do if a teenager says, | 所以,如果一个少年说,第一件事,我会做的, |
| 325 | I feel anxious, is to say, tell me what's going on. | 我感到焦虑,就是说,告诉我发生了什么。 |
| 326 | And they might say, you know, I've got a big tryout tomorrow | 他们可能会说,你知道, 我有一个大的试训明天 |
| 327 | or, you know, I'm really this this concert is happening | 或者,你知道,我真的 这场音乐会正在发生 |
| 328 | that I'm going to with my friends and listen for the possibility | 我要和我的朋友们一起 倾听可能性 |
| 329 | that it's something besides anxiety. | 除了焦虑之外还有别的东西 |
| 330 | It could be they're excited, they're amped, they're apprehensive. | 可能是他们兴奋,他们被吓坏了,他们很担心. |
| 331 | So try to make more granular | 所以,尝试做更多的颗粒 |
| 332 | their description of what is causing the stirred up feeling. | 他们的描述是什么 引起不安的感觉。 |
| 333 | And sometimes they are anxious. | 有时他们很焦虑。 |
| 334 | And that's when there's a threat. | 然此时有威胁. |
| 335 | Right. | 对 |
| 336 | And they're like, I'm feeling anxious because I have my driver's test tomorrow | 他们喜欢,我感到焦虑 因为我明天有我的驾驶考试 |
| 337 | and I am not ready. | 我还没准备好 |
| 338 | That is anxiety. | 这是焦虑。 |
| 339 | There is a threat. | 有一个威胁。 |
| 340 | They could fail that driver's test. | 他们可能会不及格 |
| 341 | Right. | 对 |
| 342 | So listen for threat. | 故听威胁. |
| 343 | And then if they do have anxiety, you know, if they're anxious about something, | 然后如果他们真的有焦虑, 你知道,如果他们有焦虑的东西, |
| 344 | they're like, yeah, well, of course, you're anxious. | 当然,你很焦虑 |
| 345 | Like, that's kind of scary. | 有点吓人 |
| 346 | Like, let's see what we can do to reduce your sense of risk, | 让我们看看我们能做些什么来降低你的风险感 |
| 347 | increase your sense of control. | 增强你的控制意识。 |
| 348 | But often it's very important | 但经常很重要 |
| 349 | that we help them bring more nuance | 我们帮助他们带来更多的细微 |
| 350 | to the language they use around a sort of sense of being stirred up. | 他们使用的语言 一种被激发的感觉。 |
| 351 | And what's so nice is that act of a teenager saying or a kid saying, | 青少年说或孩子说 |
| 352 | I feel really anxious about, you know, school tomorrow. | 我对明天的学校很担心 |
| 353 | And you're like, what's making you anxious? | 而你喜欢,是什么让你焦虑? |
| 354 | They're like, new classroom, new kids, like, don't know where things are going to be. | 他们喜欢,新的教室,新的孩子一样, 不知道事情会在哪里。 |
| 355 | Like you say, yeah, like you should feel apprehensive. | 就像你说的,是的,你应该感到担心。 |
| 356 | Like that is like there's a lot there and also maybe a little excited. | 就像那里有很多东西,也许也有些兴奋。 |
| 357 | If you can get in there with words that are more accurate | 如果你能说出更准确的话 |
| 358 | than the big generic of anxiety, that act is in and of itself therapeutic. | 比起焦虑的普通行为, 这种行为本身是治疗性的。 |
| 359 | Kids are like, yes, I am apprehensive and also excited. | 孩子们喜欢,是的,我很担心,也很兴奋。 |
| 360 | That they feel heard, they feel better and they have a better language. | 他们觉得自己能听到 感觉更好 语言也更好 |
| 361 | So what I watch for, especially, is kids saying, I have anxiety. | 所以,我所看到的,特别是, 孩子们说,我有焦虑。 |
| 362 | I like to say, you're feeling anxious because I think, you know, | 我喜欢说,你感到焦虑 因为我想,你知道, |
| 363 | there is a sense of like, I have anxiety. | 有一种感觉,我有焦虑。 |
| 364 | I think there's very much among adolescents a sense of like, I have anxiety. | 我觉得青少年中有很多种感觉 我有焦虑感 |
| 365 | And what I try not to say is, well, everybody has anxiety at some level | 我尽量不说, 好吧,每个人都有 焦虑的某种程度 |
| 366 | because I don't want to be dismissive. | 因为我不想被开除 |
| 367 | But to really help them make that distinction between a feeling that comes | 但真正帮助他们区分 一种感觉来 |
| 368 | and goes and a diagnosis that they would need to be concerned about. | 并去和诊断 他们需要关注。 |
| 369 | Several folks want to know, how can they tell when to seek help? | 有几个人想知道,他们怎么知道什么时候去寻求帮助? |
| 370 | When when anxiety has become too crippling? | 当焦虑变得太沉重的时候? |
| 371 | This is a great place to wrap up. | 这地方很适合收尾 |
| 372 | This is a perfect place to wrap up. | 这是一个完美的地方结束。 |
| 373 | So mostly this has been an ad for anxiety. | 所以,这大多是一个广告 焦虑。 |
| 374 | Like, don't be frightened of it. | 喜欢,不要害怕它。 |
| 375 | Be curious about it. | 问讯. |
| 376 | Trust that it's trying to tell you something. | 相信它想告诉你一些事情 |
| 377 | If it feels too uncomfortable, try these strategies to get it under control. | 如果觉得太不舒服,就试试这些策略控制它. |
| 378 | But two conditions. | 但有两个条件 |
| 379 | Let's go back to them. | 让我们回到他们。 |
| 380 | If you feel like your anxiety is showing up and there's no reason, | 如果你觉得你的焦虑正在出现 没有任何理由, |
| 381 | like there's no threat, there's nothing to be worried about. | 就像没有威胁, 没什么可担心的。 |
| 382 | That would be a great time to seek out support. | 这将是一个寻求支持的大好时机。 |
| 383 | The other is if your anxiety, you're like, well, there is a threat. | 另一个是,如果你的焦虑, 你就像,嗯,有一个威胁。 |
| 384 | But like my anxiety is off the charts and making me miserable | 但好像我的焦虑已经过时了 让我痛苦不堪 |
| 385 | or getting in the way of my life. | 或者妨碍我的生活 |
| 386 | That's a good time to seek support. | 今宜求供养. |
| 387 | So, you know, pretty straightforward in terms of how we define | 所以,你知道,非常直截了当的 从我们如何定义 |
| 388 | what we consider concerning. | 我们所考虑的 |
| 389 | But I really want you to know most anxiety | 但我真的很希望你知道最焦虑的 |
| 390 | does not need to make you feel anxious about its own presence. | 不需要让你担心它的存在 |
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