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  • Abby Tang: How are you feeling?

    唐艾比你感覺怎麼樣?

  • Graham Flanagan: I literally played that song,

    格雷厄姆-弗拉納根。我真的播放這首歌。

  • You had a bad day

    你有一個糟糕的一天

  • Alex Appolonia: I wrote down some points

    亞歷克斯-阿波洛尼亞。我寫下了一些要點

  • because my brain is like mush lately.

    因為我的大腦最近就像一團漿糊。

  • Fran Lam: Sad,

    林法蘭:悲哀。

  • worried,

    擔心。

  • stressed.

    強調:

  • Victoria Barranco: Physically, like all of

    維多利亞-巴蘭科:身體上,像所有的人一樣。

  • the negative emotions.

    的負面情緒。

  • Abby: This probably sounds super familiar,

    艾比:這可能聽起來超級熟悉。

  • and that's because a lot of us

    那是因為我們很多人

  • are feeling stressed right now.

    現在感覺壓力很大。

  • But this isn't normal stress.

    但這不是正常的壓力。

  • This is pandemic stress,

    這就是流行性壓力。

  • and it is messing with our brains in a very specific way.

    它正在以一種非常特殊的方式擾亂我們的大腦。

  • When you get stressed, it triggers a chain reaction

    當你有壓力時,它會引發連鎖反應。

  • that starts in the amygdala,

    那是從杏仁核開始的。

  • your emotional-processing headquarters.

    你的情緒處理總部。

  • Your eyes and ears send info to the amygdala,

    你的眼睛和耳朵把資訊傳到杏仁核。

  • and it determines if what you're seeing

    它決定了你所看到的是否是

  • and hearing is stressful.

    和聽力是有壓力的。

  • If it is, it sends a signal

    如果是,它就會發出一個信號

  • to your command center, the hypothalamus.

    到你的指揮中心,下丘腦。

  • It's in charge of getting the word out

    它是負責把話傳出去的

  • to the rest of your body

    到你身體的其他部分

  • by way of the autonomic nervous system.

    通過自主神經系統的方式。

  • The adrenal glands get the message first

    腎上腺首先得到了消息

  • and pump adrenaline into your bloodstream.

    並將腎上腺素泵入你的血液中。

  • Your heart beats faster;

    你的心臟跳得更快。

  • you breathe more rapidly

    氣喘吁吁

  • because your muscles need extra blood

    因為你的肌肉需要額外的血液

  • and your brain needs extra oxygen.

    而你的大腦需要額外的氧氣。

  • They're preparing to react to whatever threat

    他們正在準備應對任何威脅

  • is causing your stress response.

    是造成你的壓力反應。

  • All of this happens in the blink of an eye.

    這一切都發生在眨眼之間。

  • It's like how people can jump out of the way of a car

    這就像人們怎麼能跳出汽車的道路一樣

  • without really thinking about it.

    卻沒有真正的思考。

  • The emotional amygdala

    情緒杏仁核

  • basically overrides your prefrontal cortex,

    基本上覆蓋了你的前額皮質。

  • the part of your brain where all the logic happens.

    你大腦的一部分,所有的邏輯發生。

  • So you don't get a chance to think things through;

    所以你沒有機會把事情想清楚。

  • you just react.

    你只是反應。

  • Once the threat dies down, though,

    一旦威脅消失,但。

  • the parasympathetic nervous system takes over

    副交感神經系統占主導地位

  • and returns all those heightened reactions to normal.

    並使所有這些高度反應恢復正常。

  • But if the brain still detects danger

    但如果大腦仍能檢測到危險

  • after the initial adrenaline rush,

    在最初的腎上腺素衝動之後。

  • the hypothalamus sends out another message

    下丘腦發出另一個資訊。

  • to the rest of the HPA axis.

    到HPA軸的其餘部分。

  • This triggers another series of hormones

    這將引發另一連串的荷爾蒙

  • that lead to the release of cortisol,

    導致皮質醇的釋放。

  • which signals to the body that it needs

    它向身體發出信號,表明它需要

  • to stay on high alert and keep pumping out stress hormones.

    以保持高度警惕,不斷泵出壓力荷爾蒙。

  • Right now for a lot of us,

    現在對我們很多人來說。

  • that threat is still very much alive.

    這種威脅依然存在。

  • The amygdala is still overriding the prefrontal cortex,

    杏仁核仍然凌駕於前額葉皮層之上。

  • which is in charge of decision making and planning.

    它負責決策和規劃。

  • So those feelings of forgetfulness and tiredness,

    所以,那些忘我和疲憊的感覺。

  • they're likely a product of this stress response

    他們很可能是這種壓力反應的產物

  • that won't turn off.

    這不會關閉。

  • Stress hormones and the accompanying bodily responses

    應激激素和伴隨的身體反應。

  • are super helpful in the short term,

    是短期內的超級幫助。

  • but our bodies aren't meant to function in this

    但我們的身體並不意味著要在這種情況下運作。

  • heightened state for weeks or months at a time.

    在數週或數月的時間內處於高度狀態。

  • And over time, your brain will burn out.

    久而久之,你的大腦就會被燒壞。

  • When it does, it can lead to something

    當它這樣做,它可以導致一些

  • called allostatic load,

    稱為全靜力負荷。

  • the cumulative wear and tear that happens to your body

    身體的累積磨損。

  • when you're dealing with chronic stress.

    當你面對長期的壓力。

  • A high, prolonged level of cortisol

    皮質醇水準過高,時間過長。

  • can mess with a lot of stuff.

    可以搞到很多東西。

  • It's even been seen to decrease the volume

    它甚至被認為是減少了體積

  • of your hippocampus,

    你的海馬體的。

  • the area responsible for learning and memory,

    負責學習和記憶的區域。

  • and a reduced hippocampus is more often seen in people

    和海馬減少的人更經常看到

  • with depression than those without.

    抑鬱症患者比沒有抑鬱症的人。

  • So all this is to say that

    所以這些都是說

  • the extra stress is probably not doing

    額外的壓力可能是不做

  • your brain or your body any favors.

    你的大腦或身體的任何好處。

  • And humans are historically really bad at making decisions

    而人類歷來不善於做決定。

  • when they don't know what's going to happen.

    當他們不知道會發生什麼的時候。

  • So, what can you do to reduce allostatic load?

    那麼,怎樣做才能降低全靜力負荷呢?

  • Reduce stress.

    減少壓力。

  • Eating well, exercising,

    吃得好,運動量大。

  • and maintaining a regular sleep schedule

    並保持規律的睡眠時間

  • cannot be overlooked.

    不容忽視。

  • Exercising alone can reduce stress hormones,

    單純的運動可以減少壓力荷爾蒙。

  • even with just a 20-minute walk.

    即使只有20分鐘的步行時間。

  • And a different way of thinking could also help us:

    而換一種思維方式也能幫助我們。

  • an idea called model-free learning.

    一個叫做無模型學習的想法。

  • It's basically trial and error.

    基本上是試錯。

  • Instead of basing your risk assessment

    而不是基於您的風險評估

  • on similar examples from the past

    前車之鑑

  • or envisioning future scenarios,

    或設想未來的情景。

  • you just take it one step at a time.

    你只是把它一步一個腳印的時間。

  • This way, you reassess and update your own estimate

    這樣一來,你就會重新評估和更新自己的估計值

  • of what's happening and how to prepare.

    的發生和如何準備。

  • We're dealing with a new virus,

    我們正在處理一個新的病毒。

  • constantly changing policies,

    政策不斷變化;

  • and likely a completely different schedule

    而且很可能是完全不同的時間表

  • and maybe even environment.

    甚至可能是環境。

  • Our brain is on high alert at all times

    我們的大腦時刻處於高度警惕狀態

  • to identify potential threats.

    以查明潛在的威脅;

  • Which means that even if you're spending

    這意味著,即使你花

  • most of your time laying around,

    你的大部分時間躺在這裡。

  • your brain isn't,

    你的大腦是不是。

  • so try not to beat yourself up

    所以不要自責

  • for feeling tired or fuzzy or unmotivated.

    感到疲憊、模糊或無動力。

  • You just don't need anything else to stress about.

    你只是不需要任何其他的壓力。

  • Now that you know all of this,

    既然你已經知道了這一切。

  • how are you feeling?

    你感覺怎麼樣?

  • Alex: To be honest, I do still feel the same.

    亞歷克斯:說實話,我確實還是有這種感覺。

  • Fran: I think I'm feeling a bit better after watching it.

    弗蘭:我想我看完之後,感覺好多了。

  • Victoria: It's actually my body is exhausted

    維多利亞:其實是我的身體累壞了。

  • from feeling things and being under stress

    感受到的東西和壓力

  • all day, all the time.

    整天,一直。

  • Graham: Whenever I feel that allostatic load

    格雷厄姆每當我感覺到,allostatic負載

  • starting to weigh down on me,

    開始沉重地壓在我身上。

  • you know, I can put a name on it, a face on it,

    你知道,我可以把它的名字,它的臉。

  • and it makes it a lot easier to deal with it.

    並使它更容易處理。

Abby Tang: How are you feeling?

唐艾比你感覺怎麼樣?

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B1 中級 中文 壓力 大腦 杏仁核 身體 反應 荷爾蒙

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