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。