字幕列表 影片播放 列印所有字幕 列印翻譯字幕 列印英文字幕 Raise your hand, and be honest, 譯者: Pui-Ching Siu 審譯者: Carol Wang if you've used the phrase "crazy busy" 請誠實地舉起你的手, to describe your day, your week, your month. 如果你用過「忙瘋了」這個詞 I'm an emergency-room doctor, 來形容你的一天、一週或一個月。 and "crazy busy" is a phrase you will never hear me use. 我是急診室醫生, And after today, 你從來不會聽到 我用「忙瘋了」這個詞。 I hope you'll stop using it, too. 今天過後, Here's why you cannot afford to use "crazy" 我希望你們也停止使用它。 to describe your busy. 這是為什麼你不能用「瘋狂」 Because when we are in what I refer to as Crazy Busy Mode, 來形容你忙碌的程度: we are simply less capable of handling the busy. 當我們處於「瘋狂忙碌」模式時, Here's what happens. 處理忙碌的能力會變差。 Your stress hormones rise and stay there, 以下是發生的變化: your executive function in the prefrontal cortex declines. 你的壓力荷爾蒙會升高, 並且持續那個狀態, That means your memory, your judgment, your impulse control deteriorate, 前額葉皮質的管控功能會下降。 and the brain areas for anger and anxiety are activated. 這代表著,你的記憶力、 判斷力、自制力都會變差, Do you feel that? 大腦裡憤怒和焦慮的區域會被觸動。 Here's the thing. 你們有感受到嗎? You can be as busy as an emergency department 重點是, without feeling like you're crazy busy. 你可以像急診室人員一樣忙碌, How? 但不會感覺自己忙瘋了。 By using the same tactics that we use. 怎麼做到? Our brains all process stress in similar fundamental ways. 透過使用和我們一樣的技巧。 But how we react to it 我們的大腦都使用 相似的基本方式處理壓力。 has been shown by research to be modifiable, 但是,我們應對壓力的方法, whether it's emergencies or just daily, day-in, day-out stress. 研究顯示是可以改變的, Now contrast Crazy Busy Mode 不管是緊急狀況還是日常的壓力。 with how I think of us in the ER -- Ready Mode. 現在我們拿瘋狂忙碌模式 Ready Mode means whatever comes in through those doors, 來對照我們急診室的「就緒模式」。 whether it's a multiple-car pileup, 就緒模式代表著, 不管是什麼從急診室的門進來—— or a patient having chest pain while stuck in an elevator, 不管是連環車禍傷者, or another patient with an item stuck where it shouldn't be. 困在電梯時胸口痛的病人, When you're know you're dying to ask. 還是東西卡在不該在的地方的病人, (Laughter) 在你很想知道到底在哪的時候也是。 Even on those days when you would swear you were being punked, (笑聲) we're not afraid of it. 即使某天你發誓自己被捉弄了, Because we know that whatever comes in through those ER double doors, 我們也不會害怕。 that we can handle it. 因為無論什麼進入急診室雙開門, That we're ready. 我們知道自己都可以應付, That's Ready Mode. 我們已經準備好了。 We've trained for it, 這就是就緒模式。 and you can, too. 是我們訓練出來的, Here's how. 你,也可以做到。 Step one to go from Crazy Mode to Ready Mode [瘋狂模式 就緒模式] is to relentlessly triage. 方法如下。 In Crazy Mode, you're always busy, always stressed, 從瘋狂模式轉換到就緒模式, because you're reacting to every challenge with the same response. 第一步是不停地分類。 Contrast that with Ready Mode, 在瘋狂模式下, 你總是很忙,壓力很大, where we triage, 這是因為你對全部挑戰 都作出一樣的回應。 which means we prioritize by degree of urgency. 相較之下,在就緒模式中, This isn't just a nice way to get your to-do list done. 我們會進行分類, Work by Dr. Robert Sapolsky 意思是根據緊急程度排出優先順序。 shows that individuals who cannot differentiate threat from non-threat 這不只是一個完成待辦清單的好方法。 and react to everything with the same response 羅伯·薩普羅斯基博士的研究顯示, have double the level of stress hormones. 那些無法區分威脅和非威脅, Which is why this is the first skill to learn. 並且對所有事情作出一樣反應的人, You can't take care of them all at once, 他們的壓力荷爾蒙水平高出兩倍。 but you don't have to. 這解釋了為什麼 分類是首要學習的技能。 Because we triage. 你不能一次處理全部事情, Red -- immediately life-threatening. 而且那是不必要的, Yellow -- serious, but not immediately life-threatening. 因為我們可以分類。 Green -- minor. 紅色——當下有生命危險。 And we focus our efforts first on the reds. 黃色——嚴重, 但當下沒有生命危險。 Now hear this. 綠色——輕微。 Part of the problem in Crazy Mode 我們首先專注處理紅色事項。 is that you are reacting to everything 現在,聽我說。 as if it is red. 瘋狂模式其中一個問題是, So start by triaging correctly. 你會把所有事情當成紅色事項看待, Know your reds. 並作出反應。 They're what is most important and where you can most move the needle. 所以,首先要正確地分類。 Now it's easy to be confused by noise, 知道什麼事情屬於紅色, but what it noisiest is not always what is most red. 那些是最重要並且改變最顯著的事情。 In fact, my severe asthmatic patient is most at risk when he's quiet. 然而,我們很容易被噪音混淆, But my patient over here, demanding that I bring her flavored coffee creamer, 最吵鬧的不一定是最緊急的。 she's noisy, but she's not red. 事實上,嚴重哮喘病人 在安靜時是最危險的。 I'll give you an example from my own life. 另外一個病人要求我拿咖啡奶精給她, Last spring, my house flooded, 她很吵,但是她並不緊急。 my one-year-old was in the ER, 給你一個我生活中的例子。 I was supposed to do a fundraiser for my four-year-old's school 去年春天,我的房子淹水了, and the final chapter of my book was beyond late. 我一歲的小孩進了急診室, Maybe not ironically, that was the chapter on stress. 我還要為我四歲小孩的學校 籌辦募捐活動, (Laughter) 我寫的書最後一章已經遲交了。 My red tasks were getting my one-year-old better 諷刺的是,那一章是關於壓力的。 and finishing my book. (笑聲) That was it. 我的紅色任務 是讓我的一歲小孩好起來, Remember, relentlessly triage. 並且完成我的書。 The house flood repair? 僅此而已。 Well, once we had stopped and stabilized the damage, 要記得不停地分類。 it was no longer a red. 修復淹水的房子? It felt red, 一旦我們把損害停止並穩定下來時, but it was in fact just noise. 它不再是紅色的事項。 No, no really, it was quite noisy, 它感覺很緊急, this picture on the far right is me wearing earplugs 但事實上只是噪音。 to focus on my book, 真的非常吵。 while the floor is being mechanically dried around me. 在右邊的照片裡是帶著耳塞的我, Know your reds, 正在專注於完成我的書。 and do not let your non-reds distract you from them. 同時,機器正在烘乾我周圍的地板。 By the way, it is liberating with a green task 要知道你的紅色事項, to, every once in a while, be able to remind yourself, 並且不要讓別的事項干擾你。 "That's a green task. No one's going to die." 順帶一提,綠色事項 讓你感到自由自在, (Laughter) 偶爾可以提醒一下自己, It's OK if it's not perfect. 「這是綠色項目,沒有人會死的。」 Now there's one last triage level that we use in the worst scenarios. (笑聲) And that is black. 就算它不完美也沒有關係。 Those patients for whom there is nothing we can do. 最後,剩下一個在最糟情況 會使用的分類等級。 Where we must move on. 那就是黑色。 And although it is gut-wrenching, 那是指我們無能為力的病人。 I mention it, 我們必須繼續向前走。 because you each have your own equivalent black tasks in your life. 雖然這令人感到痛苦, These are items that you must take off your list. 我提到它是因為, And I think many of you know what I'm talking about. 你們在生活中都有相似的黑色項目。 For me, this was the fundraiser. 這些是你必須從待辦清單移除的。 I had to step down. 我想你們知道我在說什麼。 Because as we in the ER know, 對我來說,這指的是募捐活動。 if you try to do everything, 我必須放棄。 you have no hope of saving your reds. 因為急診室的我們都知道, Step two to go from Crazy Mode into Ready Mode 如果你嘗試完成每一件事, is to expect and design for crazy. 你就沒辦法拯救紅色等級的病人。 Half of handling crazy is how you prepare for it. 從瘋狂模式轉到就緒模式的第二步是, So if step one we triage, 預料瘋狂並為它作出打算。 step two, we design to make those tasks easier to do. 處理瘋狂,一半在於怎麼做好準備。 Science shows us that the more options we have, 在第一步,我們分類, then the longer each decision takes. 第二步,我們把這些項目 變得更容易完成。 And the more decisions we have to make, the more exhausted our brain gets 科學研究顯示,當我們有越多的選擇, and the less it is capable of making good decisions. 作出決定的時間會越長。 Which is why this step two 當我們要作出越多決定的時候, 我們的大腦會更疲勞, is about finding ways to reduce your daily decisions. 就會更難作出正確的決定。 Here are four easy examples you can use in your daily lifestyle. 這就是為什麼在第二步, Plan. 目標是尋找辦法, 減少每天要做的決定。 Plan your entire week's meals on the weekend, 這裡有四個簡單例子, 你可以用於日常生活中。 so that when it's Wednesday at 6pm 計劃。 and everyone's hangry and requesting pizza, 在週末時計劃好下一週的飲食。 you have no decisions to make to get a healthy meal on the table. 這樣的話,週三下午六點的時候, Automate. 當大家又氣又餓地要求披薩的時候, Never leave anything to remember that you could automate, 你不用為了健康的一頓而作出抉擇。 whether it's scheduling it as recurring or saved list, or recurrent purchases. 自動化。 Colocate. 不需要記住能夠自動完成的事項。 When it comes to exercise, 把它安排為重複發生的事項、 列成清單,或是重複採購。 store all the equipment that you need for a certain activity together, 集中放置同類物品。 charged and ready, 當運動的時候, so you don't spend energy looking for it. 把你需要用到的器材放在一起, And decrease temptations, 充滿電並準備好, for anyone driven by sugar cravings. 這樣的話,你就不用花費精力去找它們。 Anyone? 還有,減少誘惑。 Say aye, go ahead. 特別是對於有吃糖嗜好的人們。 That itself is its own form of Crazy Mode 這裡有嗎? and self-medication for Crazy Mode, 說一聲有,來吧。 but stop working your willpower. 它自身是瘋狂模式, Design differently. 它也是能夠改變瘋狂模式的關鍵。 If a food is out of immediate reach, 但是,不要再使用意志力。 such that you have to use a stool to reach it, 要作出不一樣的計劃。 even when it's chocolate, 如果一個食物不是隨手可拿的, study participants ate 70 percent less without thinking about it. 例如,需要用到凳子才能搆得著, I know. 即使那是巧克力, Let that sit for a second. 研究參加者少吃了 70%, 連想都沒想。 (Laughter) 我知道, Design to make the choices you wish to make easier. 仔細想想它。 Which bring us to the third step to go from Crazy Mode to Ready Mode, (笑聲) and that is to get out of your head. 計劃能夠把選擇變得更容易。 Come with me. 接下來是從瘋狂模式 轉成就緒模式的第三步, Different story. 它就是:專注在頭腦以外的事。 I'm working in a small, satellite ER, 跟我來, when a woman comes in in labor. 我有另一個故事。 I realize that the cord is wrapped not once 我在一個附屬的小急診室工作。 but twice around the baby's neck. 當一個女人臨產的時候, And I'm the only doctor. 我發現臍帶在嬰兒的脖子 圍繞了不止一圈, I was scared. 它圍繞了兩圈。 But I couldn't let it derail me. 當時我是唯一的醫生。 Because, you see, we all get nervous. 我很害怕。 We all get scared, 但我不能讓它阻擾我。 but it's what you do next that matters. 這是因為我們都會感到緊張, That first feeling isn't the problem. 我們都會感到害怕, It can be an important sign. 但是,更重要的是你接下來所做的。 The problem comes when we let it derail us. 第一個感覺並不是問題, When that internal monologue starts 而是重要的徵兆。 and we catastrophize and we start to get that tunnel vision. 我們被它干擾的時候, 問題就會產生。 That's how you think when you're in Crazy Mode, 我們會開始產生內心的獨白, and you cannot solve anything that way. 我們把它災難化,眼光變得狹隘。 Now I promise to come back to the story, 這就是在瘋狂模式下的思考, but first, how do I get out of my own head? 在這模式下,你無法解決任何事情。 There are many tactics that you may hear, 回到我的故事, but for me, I find it best in the moment to actively put my focus on someone else. 首先,我是怎麼消除那些想法的呢? To deliberately make myself see the person in front of me, 你可能聽過許多技巧, see myself in the arena with them -- 對我來說,積極專注在別人身上 是最有效的方法。 what do they need, what do they fear 故意讓自己看見面前的人, and how can I help? 看見自己和他們在同一戰場上—— This may sound like a whole lot of warm and fuzzy to you, 他們需要什麼,他們害怕什麼, but it's not. 我怎麼可以幫上忙? In fact, research shows that when you prime your brain 對你來說,這感覺也許很模糊不清。 with what is, essentially, compassion, 但其實不是的。 we disrupt that tunnel vision and internal monologue. 事實上,研究顯示當你在腦內 優先看待同情心的話, You widen your perception, 我們可以停止狹隘眼光和內心獨白。 so your brain can actually take in broader information, 你擴張自己的感知, so you see more possibilities and can make better decisions. 你的大腦可以接收更多資訊, Try it. 你可以看見更多的可能性, 並且做出更好的抉擇。 Know that your internal monologue can derail you. 試試看吧。 And realize that when you get out of your own head, 要知道內心獨白會干擾你。 you get out of your own way. 要意識到當你專注在頭腦以外的事, Now what happened to that baby? 你就可以改變自己。 I focused not on my fear, 之後,那個嬰兒怎麼了? but on the mother and the baby and what they needed me to do. 我並沒有專注於恐懼, And got the cord off of the baby's neck, 反而專注於母親、嬰兒和他們所需的。 and a healthy screaming, kicking baby arrived, 我把臍帶從嬰兒的脖子繞開, just as the dad ran in from the parking lot, 接著,一個健康哭鬧的嬰兒誕生了。 "Hi, you have a son, I'm Dr. Darria. 同時,他的父親剛從停車場趕來。 Congratulations, you want to cut the cord?" 「你好,是一個男孩。 我是達里亞醫生。 (Laughter) 恭喜,你想剪臍帶嗎?」 And for a moment, (笑聲) the strong cries of a newborn 那一瞬間, drowned out the beeps and the sirens that are the normal sounds of the ER. 新生嬰兒強烈的哭聲, But there was also something else. 蓋過了嗶聲,警報聲等 急診室正常的聲音。 Because when I walked back out of that mother's room, 除此之外還有別的。 I saw several of my other patients hovering nearby. 因為當我走出那位母親的病房時, I suddenly realized that despite their own problems 我看見幾位我其他的病人在附近徘徊。 that had brought them to the emergency room, 我突然意識到, they had all come together to root for this baby. 不管是什麼原因把他們帶到急診室, And they now together shared in the joy. 他們為了給這個嬰孩加油而團聚起來。 Because that is what happens when you go from Crazy Mode to Ready Mode. 現在他們一起分享喜悅。 Others notice. 這就是當你從瘋狂模式 轉為就緒模式後所發生的事情。 They want it too, they just don't know how, 其他人注意到了。 they just need one example. 他們也想要這個能力, 但是不知道該怎麼做。 Which could be you. 他們只需要一個榜樣。 Own the busy. 那可以是你。 But stop calling it crazy. 掌管自己的忙碌, You've always had that ability. 但是停止稱它為瘋狂。 But now ... 你一直都有這個能力。 you're ready. 但是現在, Thank you. 你準備好了。 (Applause) 謝謝。
A2 初級 中文 模式 急診室 作出 瘋狂 分類 紅色 An ER doctor on triaging your "crazy busy" life | Darria Long 9 0 林宜悉 發佈於 2020 年 11 月 03 日 更多分享 分享 收藏 回報 影片單字