specifically sourced from Dr. Nicole A. Tetreault.

以下資料來自 Nicole A. Tetreault 博士。

Hopefully I said her name right.

希望我有唸對她的名字。

Alright, let's do it.

快開始吧。

So, if you're stressed, use the physiological sigh.

如果你有壓力，可以使用呼吸法。

Andrew Huberman of the Huberman lab talks about this.

胡貝爾曼實驗室的安德魯·D·胡貝爾曼有提過這一點。

It is two inhales quickly, one long exhale.

兩次快速吸氣，一次長長地吐氣。

If you're anxious, go for a walk.

如果你很焦慮，出去走走。

When you're out for a walk, your eyes naturally look from side to side, which relaxes the body and deactivates our amygdala.

出去散步時，你的眼睛會自然地從一邊看向另一邊，這可以使身體放鬆，並減緩杏仁核活躍。

If you're sad, acknowledge your feelings, validate yourself, and then move your body to release endorphins.

如果你感到悲傷，承認自己的感受，認可自己，然後動動身體，釋放安多芬。

If you're impulsive or angry, look out of the window but don't look at anything, dilate your gaze.

如果你衝動或憤怒，看向窗外，但不要聚焦任何東西，讓視線擴散。

This blunts noradrenaline, so you can think clearly.

這會削弱正腎上腺素，讓你思慮清晰。

If you have low motivation, focus on one spot on your screen for one minute and ignore everything else.

如果你動力不足，專注在螢幕上的一個點一分鐘，忽略其他一切。

Pupillary convergence increases focus.

瞳孔聚焦能增加注意力。

And if you're feeling insecure, write down your strengths as logical thinking overrides your limbic system.

而如果你缺乏安全感，就寫下自己的優勢，因為邏輯思維能壓制邊緣系統。

Personally, I find that anytime I need emotional regulation,

就我個人而言，不論我什麼時候需要情緒調節，

writing down a list of what I'm grateful for, journaling about my feelings, breathwork, specifically Wim Hof's 10 minute beginner guide,

寫下感激的事、寫下自己的感受、呼吸練習，尤其是溫霍夫的 10 分鐘初學者指南，

going out in nature, whether it's the park next door, driving down to the beach, or moving my body with dance

走近大自然，無論是隔壁公園，還是開車去海邊，又或是跳舞動動身體，

always helps pull me out of whatever negative emotion I'm feeling overwhelmed by.

都能幫我脫離任何令人無法喘息的負面情緒。

And learning emotional regulation is one of the most important tools that we can have as adults.

而學習情緒調節是作為成人能擁有的重要工具之一。

And when we really think about it, like, whoever taught us how to self soothe, how to calm yourself down,

仔細想想，誰教過我們如何安撫自我、如何讓自己平靜下來？

whoever gave you healthy habits of how to control your thoughts or feelings when life comes at you,

當生活向你襲來，誰又會幫你建立控制精神健康的習慣？

like, likely, your parents did not unless you were blessed, in which case, good for you.

很可能你父母並沒有，除非你很有福氣，那很好。

But this is where we have to, the rest of us, work on reparenting work by allowing ourselves to practice and master regulating our own emotional states.

但其餘的人必須自己練習和掌握調節情緒狀態，自己教育自己。

And hopefully, all of these neuropsychology hacks help.

也希望這些神經心理學的小秘訣都有所幫助。

I'm Anna Akana.

我是 Anna Akana。