You want some sort of comfort and like you might also want that distraction.

你想要某種安慰，就像你可能也想要那種分心。

And sometimes you just have to as their supporters sit there and ride the wave with them.

有時你不得不作為他們的支持者坐在那裡，與他們一起乘風破浪。

Mhm.

嗯。

Yeah.

是的。

Yeah.

是的。

I was like I said really little and I was experiencing like, you know, symptoms of anxiety.

我當時就像我說的那樣，真的很小，而且我正經歷著像，你知道的，焦慮的症狀。

Not even my mom could tell me, oh, that's anxiety.

甚至我媽媽都不能告訴我，哦，那是焦慮。

There's been moments for sure where like even it's me who's freaking out.

有的時候，肯定是我自己嚇壞了。

So I'm like, I can't do this, I can't get out of bed today.

所以我想，我不能這樣做，我今天不能下床。

Like, like, oh my gosh, I'm, you know, having a moment.

就像，就像，哦，我的天啊，我，你知道，有一個時刻。

I I don't want I can't go to work.

我我不希望我不能去工作。

Like this is impossible.

好像這是不可能的。

She will try and support me as a mom, but then she's also my manager, so then she's like, well you have to go to work.

她會試著支持我這個媽媽，但她也是我的經理，所以她就說，你必須去工作。

It can be frustrating sometimes when you're like, but I just wish you could be inside of my body to know exactly what I'm feeling right now and why I physically can't get out of bed right now.

有時你會覺得很沮喪，但我只是希望你能進入我的身體，瞭解我現在的確切感受，以及為什麼我現在身體上無法下床。

I wanted to specifically talk to you today about how to be a better ally to people in your inner circle who may suffer from anxiety.

我今天想特別和你談談如何成為你內心世界中可能患有焦慮症的人的更好盟友。

Absolutely.

絕對的。

Well, I think first of all, we need to recognize that anxiety is really common.

好吧，我認為首先，我們需要認識到，焦慮真的很常見。

It's sort of our body's response to something that makes us afraid.

這算是我們的身體對讓我們害怕的東西的反應。

It's a threat.

這是一種威脅。

But I think the way to help as an ally is to first recognize when someone is having what would be considered usual anxiety and when it moves into where it's problematic and it interferes with their ability to function.

但我認為，作為盟友提供幫助的方法是，首先要認識到某人何時出現被認為是正常的焦慮，以及何時進入有問題的階段，並干擾他們的工作能力。

Like you just said, recognizing when this might be something that you guys can just kind of deal with on your own, or if it's something that might need to be taken to a more serious level, well, let's take a moment to kind of break down anxiety.

就像你剛才說的，認識到什麼時候這可能是你們可以自己處理的事情，或者如果它是可能需要被帶到一個更嚴重的水準，好吧，讓我們花點時間來分解焦慮。

You know, I'm a psychiatrist, so I think about these things very methodically.

你知道，我是一個精神病學家，所以我非常有條理地思考這些事情。

So let's start with the physical, A person might have an elevated heart rate or heart palpitations, shortness of breath, just a sense of, you know, my body is kind of on like supercharge your just going really rapidly.

是以，讓我們從身體上開始，一個人可能會有心率加快或心悸，呼吸急促，只是一種感覺，你知道，我的身體就像在充電一樣，你只是在快速前進。

You might feel dizzy or lightheaded and sometimes people just feel as if they may be having a heart attack or about to have a seizure and then there are the psychological components fear that I'm going crazy, a fear that something bad is going to happen.

你可能會感到頭暈或頭重腳輕，有時人們只是覺得他們可能會有心臟病發作或即將發作，然後還有心理上的成分，擔心我將會發瘋，擔心會有壞事發生。

And then there might be the sort of obsessive thoughts about things that have happened in the past, over generalization, overthinking, and it just gets into this kind of a track where your brain just can't get off that thinking and then that might affect behaviors.

然後可能會有那種對過去發生的事情的強迫性想法，過度概括，過度思考，它只是進入了這種軌道，你的大腦就是無法擺脫這種思考，然後這可能會影響行為。

So when anxieties around for a long time, we noticed that people start isolating, they start avoiding things they may not want to go out.

是以，當焦慮情緒長期存在時，我們注意到人們開始孤立，他們開始迴避他們可能不想出去的事情。

I know that you know, your experience in terms of like going out on the catwalk or being on an airplane, all of those things that normally we just do without thinking for the person who's had a panic attack in that situation, it takes them back there.

我知道，你知道，你的經驗就像走在T臺上或在飛機上，所有這些通常我們只是不假思索地做的事情，對於在那種情況下有恐慌症發作的人來說，它把他們帶回到那裡。

So hearing that those are like normal in the anxiety world to feel those things, it comforts you a little bit.

是以，聽到這些就像在焦慮世界中感受到這些東西是正常的，這讓你感到些許安慰。

And as more people come out and talk about their mental health problems are their anxiety.

而且隨著越來越多的人出來談論他們的心理健康問題，他們的焦慮。

The more the public is aware that, hey, this is a real thing, but especially during the recent normal wasn't the right word.

公眾越是意識到，嘿，這是一個真實的事情，但特別是在最近的正常不是正確的詞。

Try to avoid that.

儘量避免這種情況。

But sometimes, you know, it's just, it normalizes it.

但有時，你知道，這只是，它使它正常化。

And since more people are talking about it, both on social media and in conversations, people are open about the fact that they're in treatment.

而且由於更多的人在談論這個問題，無論是在社交媒體上還是在談話中，人們都公開了他們正在接受治療的事實。

Again, it's so common and so many people suffer from it, but only about maybe a third of people truly get help.

同樣，它是如此普遍，如此多的人遭受它的折磨，但只有大約可能三分之一的人真正得到幫助。

You know, For me personally, I've never gotten into medication, but I'm sure, I'm sure at a certain level it's, it's necessary for some people know, well medication is a choice and people that have minor anxiety to moderate anxiety, I certainly recommend that you should try having some type of routine.

你知道，就我個人而言，我從未接觸過藥物治療，但我確信，我確信在某種程度上，它對某些人來說是必要的。

There are things that you can do like meditation, going for a walk, having a nice hot bath or camomile tea, even going for a jog, sometimes getting exercise really helps.

有一些事情你可以做，如冥想、散步、洗個熱水澡或喝甘菊茶，甚至去慢跑，有時得到鍛鍊真的有幫助。

But there does get to a certain point, at least in my department where we see folks who their anxiety is so crippling and they might have a more serious illness like obsessive compulsive disorder or generalized anxiety disorder where they can't function.

但確實到了一定的程度，至少在我的部門，我們看到那些焦慮非常嚴重的人，他們可能有更嚴重的疾病，如強迫症或廣泛性焦慮症，他們無法正常工作。

That gets to the point where you can't get out of bed, you can't face the public or you can't go out of your house, then it might be time to talk to someone and maybe a medical doctor is one of those people.

這到了你不能下床、不能面對公眾或不能走出家門的地步，那麼可能是時候與人交談了，也許醫生就是這些人中的一個。

Unfortunately every medication that a psychiatrist prescribes has both benefits and side effects.

不幸的是，精神病醫生開出的每一種藥物都有好處和副作用。

And one of the unfortunate things is that some of these medications that can be habit forming.

而不幸的事情之一是，這些藥物中的一些可能會形成習慣。

And so it's an important conversation to have with the professional.

是以，這是與專業人士進行的一次重要對話。

Is this the right thing for me to do and then to do it under close supervision?

這對我來說是正確的事情，然後在密切的監督下進行？

Totally.

完全是這樣。

I know that you probably mentor some younger folks in the business.

我知道你可能在業務上指導了一些年輕人。

What things do you observe in them when they're having anxiety?

當他們出現焦慮時，你在他們身上觀察到什麼東西？

It's so interesting because my sister actually came to me two days ago and was talking to me about it because she was like lately I've been having shortness of breath and I've been getting tingling and numb.

這很有趣，因為我妹妹兩天前居然來找我，和我談起這個問題，因為她說最近我一直有呼吸急促的感覺，而且我一直在刺痛和麻木。

She was expressing all these feelings she had had.

她在表達她所有的這些感受。

And it's so interesting being on the other side of it and really feel like, okay, I can understand you and I can sit here and do what I would hope someone would do for me when I thought it was on that end of it.

而站在它的另一邊是如此有趣，真的覺得，好吧，我可以理解你，我可以坐在這裡，做我希望有人為我做的事情，當我認為它在它的那一端。

Well, that's a great story.

嗯，這是個很好的故事。

And when you experience someone else's anxiety through their eyes and you put it through your lens and telling them, hey, I've had this, it'll get better tell them what things you did and try to help them find their personal cure.

而當你通過別人的眼睛體驗別人的焦慮，你把它放在你的鏡頭下，並告訴他們，嘿，我也有過這種情況，它會變得更好告訴他們你做了什麼事情，並試圖幫助他們找到個人的治癒方法。

I think that's something that's not maybe as talked about is anxiety in a workplace.

我想這是一個也許沒有被談論的東西，就是工作場所的焦慮。

Um, whether it be, you know, a general environment that feels very hank anxious or even just if you're personally feeling it and you feel like you want to go talk to your boss about and it depends on the workplace.

嗯，無論是，你知道，一個感覺非常漢克焦慮的一般環境，甚至只是如果你個人感覺到它，你覺得你想去和你的老闆談談，這取決於工作場所。

Certainly in smaller workplaces, there isn't like a big hR human resources department to go to to get help.

當然，在較小的工作場所，沒有像一個大的人力資源部門可以去尋求幫助。

But I think if you witness it in a co worker, the first thing is to let them know high.

但我認為，如果你在同事身上看到這一點，第一件事就是讓他們知道高。

I see something's changing.

我看到有些東西在變化。

We need to work as a team.

我們需要作為一個團隊工作。

Here.

在這裡。

Is there something that I can talk with you about?

有什麼事我可以和你談談嗎？

You need to realize that you're not necessarily their therapist and if it is going to your boss, I try to have people frame it through medical condition.

你需要意識到你不一定是他們的治療師，如果是去找你的老闆，我試著讓人們通過醫療條件來框定它。

Like I have anxiety, especially if it's something that's been diagnosed and that's ongoing.

就像我有焦慮，特別是當它是已經被診斷出來的，而且是持續的。

I might need to have accommodations because it is one of those illnesses that's covered under the americans with disabilities act.

我可能需要住宿，因為這是美國殘障人士法案規定的疾病之一。

So in the workplace there are certain things like giving people more time, giving people more space coming up with hybrid alternatives.

是以，在工作場所，有一些事情，如給人們更多的時間，給人們更多的空間想出混合的替代方案。

So I have some questions from our audience.

是以，我有一些來自我們觀眾的問題。

The first question, how do you get older generations to understand anxiety and validate one's feelings, anxiety stretches across all generations.

第一個問題，你如何讓老一輩的人理解焦慮並驗證一個人的感受，焦慮跨越了所有的世代。

It might manifest itself in different ways.

它可能以不同的方式表現出來。

So when you start talking across generational lines, I think it's just important to try to find a common language and talking about your experience of fear, your experience of uncertainty of disappointment.

是以，當你開始跨代交談時，我認為嘗試找到一種共同的語言，談論你的恐懼經歷、你的失望不確定性的經歷是很重要的。

Those are things that people of all they just should be able to relate to.

這些都是所有的人都應該能夠感受到的事情。

Okay, question two.

好的，問題二。

What advice can you share for maintaining friendships in which you are both mentally ill.

對於維持雙方都是精神病患者的友誼，你有什麼建議可以分享。

I think it can be really helpful that you support each other and not be judgmental of each other.

我認為，你們互相支持，不對對方進行評判，這可能真的很有幫助。

But I think you have to be cautious that you don't try to fix each other and help that person get to the right assistance when you feel like it's beyond your ability.

但我認為你必須謹慎，當你覺得這超出你的能力範圍時，你不要試圖修復對方，幫助那個人獲得正確的援助。

Well thank you so much.

嗯，非常感謝你。

I think the last thing that I would love to hear from you and something that we're doing with the professionals that come in here is just getting some tips or tricks or something that the viewers can kind of apply to their lives at home.

我想最後一件事是我想從你那裡聽到的，也是我們對來這裡的專業人士所做的事情，就是得到一些技巧或竅門或一些觀眾可以應用於他們的家庭生活的東西。

So one technique that I like to advise people to try, it's called box breathing, okay?

是以，我喜歡建議人們嘗試一種技術，這叫做箱式呼吸，好嗎？

And it's breathing where you focus on a visual where you drop box in your mind.

而這是呼吸，你專注於一個視覺，在你的腦海中放下盒子。

I want to give it a try.

我想試一試。

Okay?

好嗎？

So just close your eyes and then we're gonna draw a box up as you breathe in and you inhale 1234 and then pause, draw a line across 12 and then we're going to dropbox line down 1234 paws and then draw another line 12 And then pause, draw a line up, inhale 1234 and you just kind of keep cycling through drawing those lines and boxes.

所以只要閉上你的眼睛，然後我們要在你吸氣的時候畫一個盒子起來，你吸氣1234，然後暫停，畫一條橫跨12的線，然後我們要把1234爪子的線放下，然後再畫一條線12，然後暫停，畫一條線起來，吸氣1234，你就這樣一直循環畫這些線和盒子。

I like that one, we'll get you to focus on the breath.

我喜歡那個，我們會讓你專注於呼吸。

And I also want to point out that as much as we've talked about being a good ally, being a good friend and helper, it's important to remember that when things get beyond your abilities, don't be afraid to either yourself or someone else to call for help.

我還想指出，正如我們所談到的成為一個好的盟友，成為一個好的朋友和幫助者一樣，重要的是要記住，當事情超出你的能力範圍時，不要害怕自己或別人打電話尋求幫助。

You can start by finding a licensed therapist or counselor, talking to your family doctor, your primary care doctor or even going to resources online where you look for your insurance companies, provider carrier number, call them up or call a helpline to just get some assistance.

你可以先找一個有執照的治療師或諮詢師，與你的家庭醫生、主治醫生交談，甚至在網上尋找你的保險公司、供應商載體號碼的資源，給他們打電話或撥打幫助熱線來獲得一些幫助。

Well, thank you so much.

嗯，非常感謝你。

I really appreciate you coming and teaching me some things.

我真的很感謝你來教我一些東西。

Well, thank you for the opportunity for doing this.

好吧，謝謝你給我這個機會，讓我做這件事。

I loved dr bonds.

我喜歡債券博士。

He is amazing.

他真了不起。

I just wanted to give him a hug.

我只是想給他一個擁抱。

I thought he was so awesome.

我覺得他太厲害了。

I thought it was really interesting that he had said how overwhelming it can be for the person who's trying to be the caretaker, for someone who's experiencing mental illness.

我覺得很有意思的是，他曾說過，對於那些試圖成為照顧者的人來說，對於那些經歷過精神疾病的人來說，這可能是多麼的難以承受。

And he is that And he said himself, he's like I suffer from anxiety to so at some point you have to, you know, you can help as many people as you want, but you also have to remember to check in on yourself.

他自己說，他就像我患有焦慮症，所以在某些時候你必須，你知道，你可以幫助儘可能多的人，但你也必須記得檢查自己。