TED演讲：当焦虑袭来时，如何让“焦虑”成为你的朋友？
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:04 | So I vividly remember my first anxiety attack. | 所以我生动地记得我的第一次焦虑症 |
| 0:09 | It's kind of like I feel right now. | 有点像我现在的感觉。 |
| 0:13 | Is it hot in here? | 这里热吗? |
| 0:15 | It's hot in here. | 这里很热 |
| 0:17 | This wave of fear crashed over me and my heart started to pound. | 这股恐惧的浪潮冲着我 我的心开始跳动 |
| 0:24 | My breathing got ahead of me and out of control. | 我的呼吸提前了,失控了。 |
| 0:27 | My face felt hot. | 我的脸好热 |
| 0:29 | It's hot in here, right? | 这里很热吧? |
| 0:32 | And I got doused in this really uncomfortable cold sweat. | 我被注射了这个很不舒服的冷汗 |
| 0:38 | It was a life-changing moment because I made a decision right there and then | 这是一个改变生命的时刻 因为我做了一个决定 |
展开字幕全文（209 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | So I vividly remember my first anxiety attack. | 所以我生动地记得我的第一次焦虑症 |
| 2 | It's kind of like I feel right now. | 有点像我现在的感觉。 |
| 3 | Is it hot in here? | 这里热吗? |
| 4 | It's hot in here. | 这里很热 |
| 5 | This wave of fear crashed over me and my heart started to pound. | 这股恐惧的浪潮冲着我 我的心开始跳动 |
| 6 | My breathing got ahead of me and out of control. | 我的呼吸提前了,失控了。 |
| 7 | My face felt hot. | 我的脸好热 |
| 8 | It's hot in here, right? | 这里很热吧? |
| 9 | And I got doused in this really uncomfortable cold sweat. | 我被注射了这个很不舒服的冷汗 |
| 10 | It was a life-changing moment because I made a decision right there and then | 这是一个改变生命的时刻 因为我做了一个决定 |
| 11 | to dedicate my career to ridding our world of this feeling anxiety. | 献身于我的事业 来使我们的世界摆脱这种焦虑 |
| 12 | So that was more than two decades ago. | 所以那是20多年前的事了。 |
| 13 | Work in progress. | 工作正在进行中。 |
| 14 | I became a clinical psychologist. | 我成了一名临床心理学家。 |
| 15 | I became a professor. | 我成为一名教授。 |
| 16 | I started an anxiety treatment center. | 我开了一个焦虑治疗中心 |
| 17 | And then I realized at some point along the way that eradicating anxiety from | 然后,我意识到,在某个时刻 一路消除焦虑 |
| 18 | our lives would not be beneficial. | 我们的生活是没有好处的。 |
| 19 | Sometimes anxiety interferes with your life. | 有时焦虑会干扰你的生活. |
| 20 | That's clinical anxiety. | 这就是临床焦虑。 |
| 21 | And yes, you do want to get rid of that clinical anxiety with the help of a | 是的,你确实想通过... |
| 22 | professional. | 专业的。 |
| 23 | But other times, many times, it's uncomfortable. | 但其他时候,很多时候,感觉很不舒服. |
| 24 | It's uncontrollable. | 不可调伏. |
| 25 | Did I mention it's hot in here? | 我有提到这里很热吗? |
| 26 | It's intense, but that's a good thing. | 虽然很激烈,但这是好事 |
| 27 | It's a good thing. | 善哉众生. |
| 28 | Many of the greatest leaders in human history, certainly in recent history, | 许多人类史上最伟大的领袖 无疑在近代史上 |
| 29 | they were forged in a cauldron of anxiety. | 它们是在焦虑的火炉里铸造的 |
| 30 | Once early in his career, Sir Winston Churchill, he froze for three full | 有一次他早年的职业生涯,温斯顿·丘吉尔爵士, 他冻结了三个满 |
| 31 | minutes in the House of Commons giving a speech. | 在下议院发表演讲。 |
| 32 | He fought against his phobia, faced his fears head on, and he went on to become | 他反抗恐惧症,面对恐惧,他继续 |
| 33 | one of the greatest orators of the 20th century. | 20世纪最伟大的演说家之一 |
| 34 | In the 1990s, after a box office flop, Oprah Winfrey, she turned to food to | 20世纪90年代,在票房跌落后,奥普拉·温弗雷转而向 |
| 35 | drown out her feelings, to suppress her emotions. | 沉溺在她的感情中 压制她的情绪 |
| 36 | She ended up feeling emotionally numb for six weeks. | 她最后感觉情感麻木了六周 |
| 37 | And during that period of great anxiety, she learned the importance of letting | 在那段极度焦虑的时期 她学会了让 |
| 38 | go of her expectations for success, and she went on to become a media icon. | 她继续成为媒体偶像。 |
| 39 | And speaking of icons, the first time Taylor Swift sang the national anthem at | 说到圣像 泰勒·斯威夫特第一次唱国歌 |
| 40 | a football game, she felt paralyzed with fear. | 她因为恐惧而瘫痪了 |
| 41 | What she learned is to share her feelings with others. | 她学到的就是和别人分享她的感受. |
| 42 | Listen to her lyrics. | 听听她的歌词 |
| 43 | Many of them speak about her own anxiety. | 很多人都提到她自己的焦虑. |
| 44 | And now, well, apparently, she can shake it off. | 现在,很明显,她可以摇动它。 |
| 45 | Anxiety is an emotion like any other emotion, and it can do so much good for you. | 焦虑是一种与其他情感一样的情感,它可以为你做很多好事. |
| 46 | It can increase your resilience. | 它可以增强你的韧性。 |
| 47 | It can strengthen your relationships, and it can help you to let go. | 它可以加强你们的关系,并且可以帮助你们放手. |
| 48 | When I first met Nicole, she had hypochondriasis, which is clinical health anxiety. | 我第一次见到妮可时,她患有缺血症,这是临床上的健康焦虑症. |
| 49 | Despite numerous MRIs, to the contrary, she was convinced that she had an aneurysm. | 恰恰相反,尽管有无数次MRI,但她确信她患有动脉瘤。 |
| 50 | Nicole's biggest fear was that her anxiety would spike, her brain would explode, | 妮可最大的恐惧是她的焦虑会激增 她的大脑会爆炸 |
| 51 | and she would drop dead, which would not be good. | 她会死,这是不好的。 |
| 52 | Nicole started to withdraw from daily activities, and she recognized rightfully | 妮可开始退出日常活动 她正确地承认 |
| 53 | that she needed professional help, so she came in. | 她需要专业帮助 所以她进来了 |
| 54 | Nicole overcame her obsessions with exposure therapy. | 妮可克服了对接触疗法的痴迷 |
| 55 | She faced her fears. | 她面对她的恐惧。 |
| 56 | She embraced them head on in order to build resilience. | 为了建立抗御力,她正视着他们。 |
| 57 | She read stories about aneurysms. | 她读了动脉瘤的故事。 |
| 58 | She watched videos about aneurysms. | 她看了动脉瘤的视频。 |
| 59 | She went to a local neurology ward. | 她去了当地的神经科病房。 |
| 60 | Nicole overcame her obsessions, and she graduated from therapy. | 妮可克服了她的痴迷 她从治疗毕业了 |
| 61 | I was so happy and so proud of her. | 我为她高兴和骄傲 |
| 62 | And then, a couple years later, the phone rang. | 几年后,电话响了 |
| 63 | Nicole tells me she's pregnant with a baby boy. | Nicole告诉我她怀了一个男孩 |
| 64 | But the doctors told her that he would probably die, | 但是医生告诉她 他可能会死 |
| 65 | because an ultrasound revealed that he had an aneurysm. | 因为超声波显示他有动脉瘤 |
| 66 | Now, given Nicole's history, I thought she would fall apart. | 现在,鉴于妮可的历史, 我以为她会崩溃。 |
| 67 | But she didn't. | 但她没有 |
| 68 | She didn't. | 她没有。 |
| 69 | The baby needed lifesaving surgery shortly after birth, | 婴儿出生后不久需要救生手术 |
| 70 | and Nicole, understandably and very appropriately, | 和妮可,可以理解和非常恰当, |
| 71 | was very anxious during the surgery, as the doctors operated. | 在手术期间非常焦虑,因为医生都做了手术。 |
| 72 | But she stuck with it, and so did he. | 但她坚持了,他也坚持了 |
| 73 | Today, he is a healthy, thriving little boy, | 今天,他是一个健康,繁荣的小男孩, |
| 74 | and also really cute, by the way. | 顺便说一句,也很可爱 |
| 75 | A really cute, really cute kid. | 一个非常可爱的小孩 |
| 76 | And Nicole, she is a super resilient mom, | 而妮可,她是一个超级有弹性的妈妈, |
| 77 | because she faced anxiety. | 因为她面临焦虑 |
| 78 | You are a lot more like Nicole than you think. | 你比你想的更像妮可 |
| 79 | There have been many times in your life where you, too, embraced anxiety, | 你生命中曾经有过很多次 你也曾怀着焦虑 |
| 80 | when you embraced the discomfort, | 当你拥抱不适的时候, |
| 81 | when you persevered, although you felt panicky and worried. | 当时,你们坚忍不拔,你们却感到惊慌不安。 |
| 82 | And you've done this because deep in your heart, | 你这样做是因为你内心深处 |
| 83 | you know that you cannot get rid of all of your anxiety, | 你知道你无法摆脱你的焦虑 |
| 84 | and it will always be uncomfortable. | 总是会很不舒服 |
| 85 | And that's why pushing against it creates mental muscle tone, | 这就是为什么推动它产生 精神肌肉基调, |
| 86 | which you need to crest over life's hurdles with grace. | 以优雅的优雅在生命的障碍之上 |
| 87 | It can be difficult to love someone who has anxiety, | 爱一个焦虑的人可能很难 |
| 88 | and it's probably even more hard, more difficult to receive it. | 可能更难,更难接受 |
| 89 | But deep human connection, | 但人类深厚的联系 |
| 90 | deep emotional connections between people requires vulnerability. | 人与人之间深厚的情感联系需要脆弱性. |
| 91 | So anxiety can be used to create intimacy. | 因此焦虑可以用来产生亲缘关系. |
| 92 | Think about it. | 考虑一下 |
| 93 | In your own life, who are the people who you feel closest to? | 在你自己的生活中,你觉得最接近的人是谁? |
| 94 | Usually, it's those who you've opened up to about your anxiety in some way. | 通常是那些你以某种方式 对你焦虑的人 |
| 95 | I, myself, this is going to be hard, but I'll try. | 我,我自己,这是很难的, 但我会尝试。 |
| 96 | I'm terrified of failure. | 我害怕失败。 |
| 97 | I'm terrified of professional failure. | 我害怕专业失败 |
| 98 | And I struggle with vulnerability. | 我与脆弱作斗争。 |
| 99 | In some ways, this propelled me and fueled my drive for professional success, | 在某些方面,这驱使我 并激励我的驱动 专业成功, |
| 100 | but it created distance in my relationships. | 但它创造了我关系中的距离。 |
| 101 | When I first met my wonderful, wonderful wife, Miri, | 当我第一次遇见我美丽的妻子米莉时 |
| 102 | I put up a wall, and I didn't speak enough about my feelings, | 我竖起一堵墙, 和我没有说够我的感受, |
| 103 | and I submerged my anxiety by focusing on my work. | 我沉浸在焦虑中 专注于我的工作 |
| 104 | Pretty classic. | 相当经典。 |
| 105 | You don't need to be a psychotherapist to figure that one out. | 你不需要做心理治疗师 才能找出答案 |
| 106 | Of course, the feelings didn't go away. | 当然,感情并没有消失. |
| 107 | We all have this chef in the back of our emotional kitchen. | 我们都有一个厨师 在我们的情感厨房后面。 |
| 108 | Well, my chef cooked up these entrees of edginess, | 嗯,我的厨师煮了这些 Ediginess的菜, |
| 109 | side orders of criticism, | 副批评命令, |
| 110 | and a whole bunch of other dishes that I'm not going to speak about in public. | 和一大堆其他的菜,我不会在公共场合谈论。 |
| 111 | But Miri thankfully stuck with me, | 但米莉感激地坚持住我 |
| 112 | and more importantly, she consistently showed me that she would never judge me if I failed. | 更重要的是 她一直向我证明 如果我失败 她永远不会评判我 |
| 113 | Eventually, I got the message. | 最终,我得到了消息。 |
| 114 | It took a while. | 它花了一段时间。 |
| 115 | But that unconditional love that I received allowed me to take the plunge, | 但我得到的无条件的爱 允许我冒险 |
| 116 | drop my guard, lower my defenses, and identify what I was afraid of and to share it with her. | 放下我的戒备 放下我的防守 找出我害怕什么 跟她分享 |
| 117 | I think it's the hardest thing I ever did in my whole life. | 我觉得这是我这辈子做过最难的事 |
| 118 | Definitely harder than anything in the professional realm. | 绝对比职业领域的任何事物都难 |
| 119 | But there's nothing more worthwhile than taking our anxiety and turning it into love. | 但没有什么比把我们的焦虑化为爱更值得的了. |
| 120 | Losing control is utterly terrifying. | 失去控制是完全可怕的。 |
| 121 | It's terrifying. | 这是可怕的。 |
| 122 | It's happened to everyone. | 诸人皆有. |
| 123 | But, but, as long as you have a heads up, as long as you expect it, | 但是,但是,只要你有一个提醒, 只要你期望它, |
| 124 | and you're a willing participant, doesn't it feel good to let go? | 你愿意参加,不觉得放手很好吗? |
| 125 | You don't need to be a thrill seeker to appreciate this adrenaline. | 你不需要成为一个兴奋的寻求者 来欣赏这种肾上腺素。 |
| 126 | A shot of it comes with pure joy, followed by this blissful tranquility, like wow. | 拍到一张照片,就带着纯洁的喜悦, 紧随其后的是幸福的宁静,像哇。 |
| 127 | And perhaps for that reason, even in this age of unprecedented, incredible anxiety, | 也许因为这个原因, 即使在这个前所未有的,令人难以置信的焦虑时代, |
| 128 | action and adventure movies, they make up more than 50% of box office sales, | 动作和冒险电影 占票房的50%以上 |
| 129 | and the most profitable genre of film is horror. | 最赚钱的电影是恐怖 |
| 130 | It's funny. | 这很有趣。 |
| 131 | Now, life isn't a movie, so it's very good to shape the world in accordance with your vision on a daily basis. | 现在,生活不是一部电影,所以按照你每天的愿景塑造世界是非常好的. |
| 132 | It's very important that we do that. | 我们这样做是非常重要的。 |
| 133 | But once in a while, it's a human need to take a seat | 但偶尔,有人需要坐 |
| 134 | and go for a ride on the roller coaster of life to let go. | 并去乘坐 过山车的生活 放手。 |
| 135 | Doing so keeps your ego in check. | 这样做可以控制你的自我 |
| 136 | Some people view this surrender in spiritual terms, | 有些人从精神上看待这种投降 |
| 137 | the serenity prayer, very commonly used to cope with anxiety. | 静静的祈祷,非常常用来应付焦虑. |
| 138 | And it famously states, God, grant me the serenity to accept the things I cannot change. | 它有名的宣称,上帝,给予我宁静 接受我无法改变的东西。 |
| 139 | Now, when you're ready, not before you're ready, please, but when you're ready, | 现在,当你准备好, 不在你准备好之前, 请,但当你准备好了, |
| 140 | affirming the limits of your control, it brings inner peace. | 肯定你的控制极限 会带来内心的和平 |
| 141 | Anxiety is nothing to be ashamed of. | 焦虑是无耻的。 |
| 142 | We all have it. | 我们都有 |
| 143 | And it's not going away. | 亦不退转. |
| 144 | Here are four steps that you can use to turn anxiety into your ally, not your enemy. | 这里有四个步骤,你可以用来把焦虑变成盟友,而不是你的敌人. |
| 145 | But please, if anxiety interferes with your life, if it's clinical, | 但是,如果焦虑 干扰你的生活,如果它是临床的, |
| 146 | don't just rely on this approach. | 不要仅仅依赖这个方法。 |
| 147 | Get the professional help you need. | 得到你需要的专业帮助。 |
| 148 | If we have an agreement on that, then I'll tell you the four steps. | 如果我们就此达成协议,那我就告诉你这四个步骤. |
| 149 | Step number one, identify. | 第一步,确认身份。 |
| 150 | Many times when you feel anxious, you squelch the sensations and push them out of your mind | 很多时候,当你感到焦虑, 你压住的感觉, 推出你的脑海 |
| 151 | before you've even processed what you're worried about. | 在你处理你担心的事之前 |
| 152 | Stop. | 停下来 |
| 153 | Take a minute and ask yourself, what am I truly afraid of? | 慢慢问自己,我到底怕什么? |
| 154 | Like, what really is at the bottom of my fear? | 我最害怕的是什麽? |
| 155 | If you don't know the answer, that's fine. | 如果你不知道答案, 那没关系。 |
| 156 | Go for a walk and don't come back until you have an answer. | 去散步,不要回来 直到你得到答案。 |
| 157 | Step two, share. | 第二步,分享。 |
| 158 | Speak about your anxiety with a friend, with a neighbor, with a coworker, with a stranger. | 与朋友,邻居,同事,陌生人一起谈你的焦虑. |
| 159 | I'm serious. | 我是认真的。 |
| 160 | If you're not ready for a conversation, that's fine. | 如果你还没有准备好 谈话,没关系。 |
| 161 | Text it. | 发短信 |
| 162 | If it's more than a couple of lines, sure, email, press send. | 如果不止几行,当然,电子邮件,按下发送。 |
| 163 | Take the plunge. | 试试看 |
| 164 | Be vulnerable. | 易发. |
| 165 | Step three, embrace. | 第三步 拥抱 |
| 166 | When you feel anxious, not if. | 当你感到焦虑,不是如果。 |
| 167 | You will. | 你会的。 |
| 168 | You will feel anxious. | 你会感到焦虑 |
| 169 | And when it happens, don't fight it. | 当它发生的时候,不要反抗它。 |
| 170 | Don't squelch it. | 别叫了 |
| 171 | Let it happen. | 任其发生. |
| 172 | Let it ride. | 让它骑。 |
| 173 | In fact, do things that make you uncomfortable intentionally, repeatedly, as long as they're safe. | 事实上,做一些让你不舒服的事情, 故意,反复,只要他们安全。 |
| 174 | That's how we build emotional resilience. | 这就是我们建立情感复原力的方法。 |
| 175 | And finally, my favorite four, let go. | 最后,我最喜欢的四,放手 |
| 176 | Let go. | 放开我 |
| 177 | Think back to step number one. | 复想第一义. |
| 178 | What are you truly afraid of? | 你真正害怕的是什么? 你害怕吗? |
| 179 | And then when you're ready, humbly admit, even for a moment, that you are not in full control of that outcome. | 然后当你准备好的时候,谦卑地承认,即使有一会儿,你并没有完全控制这个结果. |
| 180 | It's scary to even think about, but it's not a bad thing. | 连想都吓得要死,却不坏事. |
| 181 | Firstly, sometimes challenges are a blessing in disguise. | 首先,有时挑战是一种伪装的祝福。 |
| 182 | But even either way, enjoy not being responsible for everything under the sun. | 但无论哪种方式, 享受不对太阳下的一切负责。 |
| 183 | OK, should I try the four steps? | 好吧,我要试试这四个步骤吗? |
| 184 | Yeah, I'll give it a shot. | 好,我试试看 |
| 185 | Identify. | 识别 |
| 186 | The hardest part about this talk was speaking about my anxiety in public. | 这段话最难讲的就是在公众场合谈论我的焦虑. |
| 187 | I was afraid you would judge me. | 我怕你会审判我 |
| 188 | It's really quiet in here. | 这里很安静 |
| 189 | Did you judge me? | 你评判我吗? |
| 190 | I may be really anxious. | 我可能会很焦虑 |
| 191 | Share. | 分享。 分享。 |
| 192 | OK, so I'm I'm revealing this to you now because what we've spent like 10 minutes together and I've grown to like you. | 好吧,我现在告诉你这个 因为我们在一起待了10分钟 我渐渐喜欢你了 |
| 193 | So I want more of an emotional connection here and I hope it's mutual. | 所以我想要更多的情感联系 我希望这是相互的。 |
| 194 | Three embrace. | 三拥抱. |
| 195 | OK, do you know what it's like to stand on this red dot and to speak about like all your issues in public? | 你知道站在这个红点上 公开谈论你所有的问题是什么感觉吗? |
| 196 | It's like diving off a cliff, especially remember that part about my emotional kitchen. | 这就像跳下悬崖, 特别记得那部分 关于我的情感厨房。 |
| 197 | Like that was really vulnerable for me. | 对我来说,那很脆弱 |
| 198 | And let go. | 而释之. |
| 199 | So I'm sending this message about anxiety off into the universe. | 所以我要把关于焦虑的信息传到宇宙中。 |
| 200 | I hope that it will land on the hearts, minds and souls of a broader audience. | 我希望它将落到广大观众的心中、心灵和灵魂。 |
| 201 | But really, there's nothing I can do about that anymore. | 但是真的,我再也不能做这些了。 |
| 202 | And that's OK. | 没关系 |
| 203 | That's OK. | 没关系。 |
| 204 | So please join me. | 请跟我来 |
| 205 | What are the four steps? | 四阶是甚么. |
| 206 | Let's say them together. | 让我们说他们在一起。 |
| 207 | So we remember identify, share, embrace, let go. | 所以,我们记得识别,分享,拥抱,放手。 |
| 208 | Thank you very much. | 谢谢 |
| 209 | Thank you. | 谢谢 |
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