is just a bad habit."

只是一個壞習慣。"

Whoa, this is a good one.

哇，這是個好主意。

"Taking a vacation will cure burnout."

"放個假就能治好倦怠症"。

Big, big myth.

大，大的神話。

"Stress is always bad."

"壓力總是不好的。"

Can I do this?

我可以這樣做嗎？

Stress is not always bad!

壓力並不總是壞事!

Hi, I'm Stephanie Cook.

你好，我是斯蒂芬妮-庫克。

I am an assistant professor

我是一名助理教授

at New York University School of Global Public Health.

在紐約大學全球公共衛生學院。

I seek to understand how things like stigma

我試圖瞭解像汙名這樣的東西是如何

and discrimination based on race and sexual orientation

以及基於種族和性取向的歧視

are associated with mental and physical health.

與心理和身體健康有關。

And I'm Teresa Leyro.

而我是特雷莎-萊羅。

I'm an associate professor in clinical psychology

我是一名臨床心理學的副教授

at Rutgers University, and I study the intersection

在羅格斯大學，我研究的是 "交叉點"。

of anxiety, stress, and substance-use disorders.

的焦慮、壓力和藥物使用障礙。

And today we'll be debunking myths about stress.

而今天我們將揭穿關於壓力的神話。

"A stress-free life is the best life."

"沒有壓力的生活是最好的生活"。

A stress-free life is definitely not the best life.

沒有壓力的生活絕對不是最好的生活。

We need it to survive.

我們需要它來生存。

Cook: Imagine you are out on a hike with your friends,

庫克：想象一下，你和你的朋友一起出去遠足。

and in the pathway ahead,

並在未來的道路上。

you see a mama bear and her cubs.

你看到一隻熊媽媽和她的幼崽。

Immediately, you're going to start sweating,

隨即，你就會開始出汗。

and your heart's going to start racing really, really hard.

你的心會開始狂跳，真的很難受。

This is called a fight-or-flight response,

這被稱為 "戰鬥或逃跑 "反應。

and this is a stress response.

而這是一種應激反應。

And for these situations, stress is very, very valuable

而對於這些情況，壓力是非常、非常有價值的

because it helps us as human beings decide,

因為它可以幫助我們人類做出決定。

are we going to fight or are we going to

我們是要去戰鬥還是要去

run from the stressor?

逃離壓力源？

I also like to think about it as something

我也喜歡把它想成是一種

that can motivate your behavior.

這可以激勵你的行為。

When we feel stressed out,

當我們感到壓力很大的時候。

we're often going to be motivated to work toward a goal

我們常常會被激勵著為一個目標而努力。

and to work hard toward it.

併為之努力工作。

However, over time,

然而，隨著時間的推移。

when the stress response system is continually triggered

當應激反應系統被持續觸發時

and it's prolonged in any way,

並以任何方式延長了時間。

this can be bad for our health.

這可能對我們的健康不利。

It opens us up to all kinds of sicknesses

它為我們打開了各種疾病的大門

and disease associated with poor mental health.

和與不良心理健康有關的疾病。

Welcome the good stress

歡迎良好的壓力

and do your best to mitigate the bad stress.

並盡最大努力減輕不良壓力。

"You should shield kids from stress."

"你應該為孩子們擋住壓力。"

Cook: This is a good one. Leyro: [groans]

庫克：這是個好主意。萊羅： [呻吟聲]

To all the parents out there who do do this

致所有這樣做的父母們

on a regular basis, I feel you, right?

在定期的基礎上，我覺得你，對嗎？

However, you're doing a disservice to your child.

然而，你這樣做對你的孩子是一種傷害。

We often call this helicopter parenting.

我們經常把這稱為直升機式育兒。

Hovering over them, making sure all barriers,

徘徊在他們身邊，確保所有的障礙。

all dangers are swept to the side.

所有的危險都被掃到了一邊。

Unfortunately, kids with helicopter parents often develop

不幸的是，有直升飛機父母的孩子往往會發展成

difficulty with anxiety and self-regulation.

焦慮和自我調節方面的困難。

We have to learn stress processes

我們必須學習壓力過程

and how to handle stress when we're young.

以及如何在我們年輕時處理壓力。

Leyro: So that they can learn to tolerate distress

Leyro: 這樣他們就能學會忍受苦惱

and learn how to self-regulate

並學習如何進行自我調節

and develop adaptive coping tools.

並開發適應性的應對工具。

Make sure that they know that you're there supporting them

確保他們知道你在那裡支持他們。

and to valid and acknowledge the emotions

並使情緒有效和得到承認

that they're experiencing while allowing them

他們正在經歷的，同時允許他們

to work through them on their own.

以自己的方式解決這些問題。

We want to raise resilient children,

我們希望培養有彈性的孩子。

and the way to raise resilient children

以及培養有彈性的孩子的方法

is really to help them learn how to deal

是真正幫助他們學會如何處理

with these experiences at an early age.

在很小的時候就有了這些經驗。

Oh, I love this one.

哦，我喜歡這個人。

"Taking a vacation will cure burnout."

"放個假就能治好倦怠症"。

Big, big, big myth.

大，大，大的神話。

Leyro: You're preventing it in the moment.

萊羅：你在當下防止它。

Cook: You get back home, and all of those feelings

庫克：你回到家裡，所有的這些感覺

of exhaustion and issues are going to return immediately.

的疲憊和問題會立即回來。

So, burnout is actually

是以，職業倦怠實際上是

a prolonged form of stress and exhaustion.

一種長期的壓力和疲憊的形式。

Caused by a variety of stressors.

由各種壓力因素引起的。

So we're often thinking a combination

是以，我們經常在思考一個組合

of different responsibilities

不同的責任

that you don't have the capacity to manage

你沒有能力管理的問題

and feel overwhelmed by.

並感到不堪重負。

Cook: The only way to really cure burnout is to remove

庫克：真正治癒職業倦怠的唯一方法是去除

that aspect of your life where you're burned out,

你生活中的那個方面，你被燒燬了。

which isn't a possibility for most of us.

這對我們大多數人來說是不可能的。

But as a clinical psychologist, I think of,

但作為一個臨床心理學家，我想到了。

what are kind of the basic emotion-regulation tools

什麼是基本的情緒調控工具？

that you can make sure that you are including

你可以確保你包括

in your every day?

在你的每一天？

So making sure that you are going to bed

所以要確保你在睡覺時

at a reasonable time, waking up at a reasonable time,

在一個合理的時間，在一個合理的時間醒來。

eating relatively healthy and throughout the day,

飲食相對健康，並在一天之內。

staying away from mood-altering substances,

遠離改變情緒的物質。

taking prescriptions as prescribed,

按規定服用處方藥。

getting your regular exercise in,

定期進行鍛鍊。

and pleasurable activities.

和愉快的活動。

Another strategy to think more critically about

另一個更批判性地思考的策略是

is mindfulness or meditation.

是正念或冥想。

So really taking time throughout your day

是以，在你的一天中真正花時間

to center yourself and breathe.

使自己處於中心位置並進行呼吸。

"Just try not to think about it."

"只是儘量不要去想它。"

Ugh.

呃。

OK, I have a task for you.

好吧，我有個任務給你。

Don't think about a pink elephant for the next 30 seconds.

在接下來的30秒裡，不要再想粉紅色的大象了。

Think about anything at all.

想一想，什麼都可以。

Yeah, OK, so Stephanie already, right?

是的，好的，那麼斯蒂芬妮已經是了，對嗎？

Two seconds later, she's like, "Yep! Ding, ding, ding.

兩秒鐘後，她就說："對！叮、叮、叮。

Thinking about a pink elephant."

想起了粉紅色的大象。"

When we try not to think about something,

當我們試圖不去想一些事情的時候。

we're actually more likely to then think about it,

我們實際上更有可能再去考慮它。

and if you actually think about something

而如果你真的去思考一些問題

in a lot of detail, you can actually kind of

在很多細節方面，你實際上可以有點

bring down the distress associated with it.

使與之相關的痛苦減少。

What I want to know is, is it a thought or is it a fact?

我想知道的是，它是一種思想還是一種事實？

We call that flexible thinking or cognitive restructuring.

我們稱之為靈活思維或認知重組。

Can you actually challenge the thing

你能真正挑戰這個東西嗎？

that you're thinking about?

你在想什麼？

Is there are any evidence of it?

有任何證據嗎？

Can you come up with a more helpful alternative?

你能想出一個更有用的替代方案嗎？

Or can you, at the same time,

或者你可以，同時。

maybe hold two opposing perspectives?

也許持有兩種相反的觀點？

So I think what you're saying is

所以我認為你的意思是

we really need to think about the stressor

我們真的需要思考一下壓力源的問題

to deal with the stressor.

來處理壓力源。

Yeah.

是的。

And that way,

而這種方式。

we'll start to feel better about it in some way,

我們會在某種程度上開始感覺更好。

or we'll start to get some resolution about it.

或者我們將開始得到一些關於它的決議。

Absolutely.

絕對的。

"Stress helps people work faster and better."

"壓力有助於人們更快、更好地工作"。

[laughing]

[笑聲]

We all have those moments where we're like,

我們都有這樣的時刻，我們喜歡。

"Yeah, nailed it under pressure!

"是的，在壓力下釘住了它！"。

Got it done!"

搞定了！"

Right? But that's not the norm.

對嗎？但這並不是常態。

That's more the exception to the rule.

這更像是規則的例外。

When you put people under stress,

當你把人們置於壓力之下。

they're more likely to make silly mistakes

他們更有可能犯愚蠢的錯誤

that they wouldn't otherwise make.

否則，他們就不會這樣做。

Especially if you're working under prolonged stress,

特別是如果你在長期的壓力下工作。

this is not going to go well in the long term.

從長遠來看，這不會有好結果。

When people report that they work better under stress,

當人們報告說，他們在壓力下工作得更好。

usually it's actually other factors.

通常情況下，它實際上是其他因素。

So they happen to work better at night

所以他們碰巧在晚上工作得更好

or work better in the morning, but they're saying,

或在早上工作更好，但他們說。

"Oh, I think I just work better under stress."

"哦，我想我只是在壓力下工作得更好。"

It's also really important to think more critically

更具批判性的思考也非常重要

about the working conditions in which you work best in.

關於你在哪些工作條件下工作效果最好。

So do I work better at home?

那麼，我在家裡工作會不會更好？

Do I work better at the office?

我在辦公室工作得更好嗎？

Because the whole idea is to reduce stress

因為整個想法是為了減少壓力

and improve the output and the quality of your work.

並提高你的工作產出和品質。

"Biting your nails when you're stressed

"壓力大的時候咬指甲

is just a bad habit."

只是一個壞習慣。"

It's not just a bad habit.

這不僅僅是一個壞習慣。

There's a physiological component to it.

這裡面有一個生理上的因素。

Nail biters usually bite their nails

咬指甲的人通常會咬自己的指甲

because they're underaroused, actually,

因為他們的注意力不足，實際上。

meaning they're really bored.

意思是他們真的很無聊。

Or overarousal, so an overarousal, for example,

或者說是過度緊張，是以，比如說，過度緊張。

of the stress system.

的壓力系統。

If you bite your nails a lot,

如果你經常咬你的指甲。

you open yourself up for infection.

你會讓自己受到感染。

Some of the ways to prevent nail biting, No. 1,

防止咬指甲的一些方法，第1。

we need to understand the stressor.

我們需要了解壓力源。

Can we reduce that stressor in your life,

我們能否減少你生活中的那個壓力源。

and if so, does that handle the nail-biting issues?

如果是這樣，是否能處理好釘子的問題？

If the stressor is constant and chronic,

如果壓力源是持續和長期的。

put nail polish on your hands,

把指甲油塗在手上。

and then also, in more extreme places,

然後還有，在更極端的地方。

people wear gloves.

人們戴著手套。

"Alcohol helps you de-stress."

"酒精幫助你減壓"。

Alcohol is something that can alleviate stress initially,

酒精是最初可以緩解壓力的東西。

but if we think about consistent use over time,

但如果我們考慮到長期的持續使用。

it's actually going to increase the likelihood

它實際上會增加以下可能性

that you develop problems with anxiety

你會出現焦慮的問題

and dysregulate your stress system,

並使你的壓力系統失調。

overall leading to poor

總體上導致不良的

physical and mental-health outcomes.

身體和精神健康的結果。

We really want people to be developing more long-term

我們真的希望人們能夠發展更長期的

adaptive techniques to cope with stress.

應對壓力的適應性技術。

Can we do a quick distraction or game?

我們可以做一個快速的分心或遊戲嗎？

If I turn to Stephanie right now and I say,

如果我現在轉向斯蒂芬妮，我說。

"We're going to go through different types of food.

"我們將通過不同類型的食物。

I'm going to start with a letter, A,

我將從一個字母開始，A。

you go B, and so forth."

你去B，等等。"

A, apple.

A，蘋果。

B, banana.

B，香蕉。

C, carrot.

C，胡蘿蔔。

The point is that when we do something like that,

關鍵是，當我們做這樣的事情時。

we become focused in the moment.

我們變得專注於當下。

We're able to maybe add some levity to the situation

我們也許能夠為這種情況增加一些輕鬆的氣氛

so that when we're done going through the alphabet,

這樣，當我們完成了對字母表的學習後，就可以。

we can choose a more helpful activity.

我們可以選擇一個更有幫助的活動。

Maybe I'm going to go on a run, do some yoga,

也許我打算去跑步，做一些瑜珈。

bake some cookies, call a friend to catch up.

烤點餅乾，給朋友打電話敘舊。

"Stress is always bad."

"壓力總是不好的。"

Can I do this?

我可以這樣做嗎？

Stress is not always bad!

壓力並不總是壞事!

It really depends on the context

這真的取決於背景

and our interpretation of it.

以及我們對它的解釋。

If we're getting ready to walk down the aisle

如果我們準備走過紅地毯

and say "I do" to somebody for the rest of our lives,

並在我們的餘生中對某人說 "我願意"。

we might feel really,

我們可能覺得真的。

really stressed out, right?

真的壓力很大，對嗎？

But in this case, it's accompanied

但在這種情況下，它是伴隨著

by this positive, warm, loving excitement.

被這種積極的、溫暖的、充滿愛的興奮所感染。

So stress can actually indicate

是以，壓力實際上可以表明

that you're really, really excited about something.

你對某件事情非常、非常興奮。

Thinking, "I can do this. I've got this.

想著，"我可以做到這一點。我有這個能力。

This stress actually going to help me to perform."

這種壓力實際上會幫助我執行。"

It actually allows our blood pressure

它實際上允許我們的血壓

to go down a little bit,

要下降一點。

so our heart is working hard,

所以我們的心在努力工作。

but it's able to actually get that blood through our body

但它能夠真正使血液通過我們的身體

to our brain, where it needs to get.

到我們的大腦，它需要得到的地方。

To add on, a little to moderate stress, good.

要補充的是，有一點到適度的壓力，很好。

Research shows it's good.

研究表明這很好。

Leyro: Think of it as a helpful friend

Leyro: 把它看作是一個有幫助的朋友

that's going to push you over the finish line.

這將推動你越過終點線。

"Stress eating is no big deal."

"吃出壓力並不是什麼大事"。

I'm a big stress eater. Confessions.

我是一個大的壓力食客。懺悔。

But stress eating isn't great for us, guys.

但是，壓力飲食對我們來說並不是好事，夥計們。

It's a negative feedback loop.

這是一個負反饋循環。

You know, you might have a really stressful day at work,

你知道，你可能在工作中遇到了非常大的壓力。

and in addition to your lovely glass of red wine,

而且除了你可愛的一杯紅酒之外。

you have half a chocolate cake.

你有半個巧克力蛋糕。

You might have immediate relief from your stress.

你的壓力可能會立即得到緩解。

You'll then feel bad about eating the chocolate cake,

然後你會為吃巧克力蛋糕而感到難過。

and then you'll feel stressed out about it,

然後你會為此感到壓力很大。

and then you might want to eat again.

然後你可能又想吃了。

Have the rest of that cake.

吃剩下的那塊蛋糕吧。

Exactly.

正是如此。

Everything in moderation, right?

一切都要適度，對嗎？

We are absolutely not saying to not eat

我們絕對不是說不要吃

or avoid eating when you're stressed.

或在壓力大的時候避免進食。

We're just kind of warning about

我們只是有點警告的意思

the potential negative effects of it

它的潛在負面影響

when it becomes kind of this

當它成為一種這

relied-upon quick fix

靠譜的快速解決方案

in the absence of other coping strategies.

在沒有其他應對策略的情況下。

"PTSD only affects soldiers and people in war zones."

"創傷後應激障礙隻影響阿兵哥和戰區的人"。

PTSD does not only affect soldiers

創傷後應激障礙不只影響阿兵哥

and people who have lived in war zones.

和在戰區生活過的人。

Historically, a lot of the work

從歷史上看，大量的工作

that we've done to understand trauma and PTSD

我們為了解創傷和PTSD所做的工作

has been with our armed forces and veterans.

一直與我們的武裝部隊和退伍軍人在一起。

The first term for it was shell shock.