It's a part of our lives and it's inescapable.

它是我們生活的一部分，不可避免。

There are so many societal perceptions of what stress is and burnout is and how we are supposed to behave that we often don't feel a sense of openness and sharing our own struggles, vulnerabilities, or weaknesses.

社會上有太多關於什麼是壓力、什麼是職業倦怠以及我們應該如何表現的觀念，以至於我們常常感覺不到坦誠和分享自己的掙扎、脆弱或弱點。

But understand that underneath it all, you are not alone.

但要知道，在這一切的背後，你並不孤單。

It is not your fault.

這不是你的錯。

And likely, many other people are feeling just like you.

可能還有很多人和你有同樣的感受。

I noticed it when I was a clinician in Boston, seeing patients in a packed waiting room.

我在波士頓當臨床醫生時就注意到了這一點，當時我在擁擠的候診室裡為病人看病。

No one speaks to each other, but those same patients would come into my exam room, the door would close, and they would burst into tears because of the stigma and taboo about stress and burnout.

沒有人互相交談，但這些病人會走進我的檢查室，門一關上，他們就會淚流滿面，因為他們對壓力和職業倦怠諱莫如深。

The goal of life is not to live a life with zero stress.

生活的目標並不是過上零壓力的生活。

It's in fact biologically impossible to do this.

事實上，從生物學角度來說，這是不可能做到的。

It's to live a life with healthy, manageable stress so stress can serve you rather than harm you.

生活中要有健康、可控的壓力，這樣壓力才能為你服務，而不是傷害你。

I'm Dr. Aditi Narukar, a Harvard physician with an expertise in stress, burnout, mental health, and resilience, and the author of the five resets,

我是阿迪提-納魯卡爾博士，哈佛大學內科醫生，擅長研究壓力、職業倦怠、心理健康和恢復力，也是《五個重置》一書的作者、

Rewire Your Brain and Body for Less Stress and More Resilience.

重啟大腦和身體，減輕壓力，增強復原力。

I became an expert on stress and burnout because I wanted to become the doctor I needed during a difficult time.

我之所以成為壓力和職業倦怠方面的專家，是因為我想在困難時期成為我所需要的醫生。

I was a medical resident in my second year of medical residency with a very, very, very, very, very, very,

I was taking care of everyone else's hearts, but not my own in that cardiac ICU.

在心臟重症監護室裡，我照顧別人的心臟，卻沒有照顧自己的心臟。

My head would hit the pillow.

我的頭會撞到枕頭上。

I'd be exhausted from a long day's work, and I would suddenly have the stampede of wild horses across my chest, and it continued to happen.

一天的工作讓我筋疲力盡，我的胸口卻突然有野馬在奔騰，而且這種情況還在不斷髮生。

My doctor did the full medical workup and everything checked out normal.

我的醫生做了全面的體檢，一切正常。

And so my doctor, very reassuringly with a big smile, said, everything's great.

醫生微笑著安慰我說，一切都很好。

It's probably just stress.

可能只是壓力太大。

We've all been there.

我們都經歷過。

Just try to relax.

儘量放鬆。

My first reaction was stress.

我的第一反應是緊張。

Stress doesn't happen to people like me.

壓力不會發生在我這樣的人身上。

I'm resilient because I was living the resilience myth, as many people are.

我的復原力很強，因為我和很多人一樣，活在復原力的神話裡。

I was taught at a very young stage of my medical training that pressure makes diamonds.

在我接受醫學培訓的很年輕的階段，我就被灌輸了壓力造就鑽石的道理。

And so as I was moving through medical training, working 80 hours a week, I would say to myself, whenever there was a difficult moment, hey, I'm a diamond in the making.

是以，在我接受醫學培訓、每週工作 80 小時的過程中，每當遇到困難時，我都會對自己說，嘿，我是一顆正在成長的鑽石。

And then my diamond cracked.

然後，我的鑽石裂開了。

And the resilience myth is that resilient people don't get burned out and don't feel a sense of stress.

抗壓能力的神話是，抗壓能力強的人不會感到疲憊，也不會有壓力感。

But in fact, true resilience also honors your boundaries and human limitations.

但事實上，真正的復原力也尊重自己的底線和人類的侷限性。

It honors your ability to say no, and it uses a lens of self-compassion.

它尊重你說 "不 "的能力，使用自我同情的視角。

And so I was living the resilience myth because I didn't know any better.

是以，我活在復原力的神話中，因為我不知道更好的辦法。

And then when I found my way out of stress, that is when I said, I wanna be the doctor

當我找到擺脫壓力的方法時，我說，我想成為一名醫生。

I wish I had back during that difficult time.

我真希望在那段艱難的歲月裡，我還能回來。

Not all stress is created equal.

並非所有的壓力都是一樣的。

In fact, there are two kinds of stress.

事實上，壓力有兩種。

There is healthy, productive stress.

有健康的、富有成效的壓力。

In scientific terms, we say that that is adaptive stress, getting a new job or a promotion, falling in love.

用科學術語來說，我們說那是適應性壓力，獲得新工作或晉升，墜入愛河。

Healthy stress moves your life forward.

健康的壓力會推動你的生活向前發展。

But when stress goes unchecked and is untamed, dysfunctional and unproductive, that's when stress goes from being adaptive to maladaptive.

但是，如果壓力得不到控制，桀驁不馴，功能失調，毫無成效，那麼壓力就會從適應性變為適應不良。

And those two are very different when it comes to how they impact your brain and your body.

這兩者對大腦和身體的影響截然不同。

Under normal circumstances, our brain is led by the prefrontal cortex.

在正常情況下，我們的大腦由前額葉皮層主導。

That's this area right behind your forehead.

就是你額頭後面的這個區域。

And that area, the prefrontal cortex, governs things like memory, planning, organization, forward strategic thinking.

而這個區域，即前額葉皮層，掌管著記憶、計劃、組織、前瞻性戰略思維等。

But under periods of stress, your brain is governed by the amygdala.

但在壓力下，大腦會受到杏仁核的控制。

And your amygdala is focused on survival and self-preservation, or your fight or flight response.

而你的杏仁核則專注於生存和自我保護，或者說你的戰鬥或逃跑反應。

Think back to when we were all cave people.

回想我們還是穴居人的時候。

You would be in the forest and you would see a tiger.

你會在森林裡看到一隻老虎。

You could either fight the tiger or you could flee.

你可以與虎謀皮，也可以落荒而逃。

The challenge now is that all of the tigers that we have in the modern day are ongoing and chronic.

現在的挑戰是，我們在現代所面臨的所有 "老虎 "都是持續性和長期性的。

Bills, relationship constraints, job constraints, or parenting, all of these metaphorical tigers in the modern day make your stress response and the amygdala on in the background at a low hum chronically.

賬單、關係約束、工作約束或養育子女，所有這些現代社會中的隱喻老虎都會讓你的壓力反應和杏仁核在後臺長期處於低沉的嗡嗡聲中。

During stress, your inner critic gets a megaphone.

壓力大的時候，你內心的批評者就會發出 "擴音器"。

Those negative experiences are sticky in the brain like Velcro.

這些負面經歷就像魔術貼一樣粘在大腦裡。

Your brain grabs onto those because it's a sense of hypervigilance in your body and brain are trying to keep you safe.

你的大腦會抓住這些東西，因為你的身體和大腦會產生高度警惕感，試圖保護你的安全。

And so often there's this tension between that inner critic and that sense of self-agency and self-efficacy.

是以，內心的責備與自我能力和自我效能感之間經常會產生矛盾。

You want to be able to do new, important, exciting things in your life.

你希望能夠在生活中做一些新的、重要的、令人興奮的事情。

And when you reset your stress, you can take that megaphone out of your inner critic's hand.

當你重置壓力時，你就能從內心的批評者手中奪回傳聲筒。

There are so many false perceptions about ways that stress can influence you.

關於壓力對人的影響，有很多錯誤的認識。

Unhealthy, maladaptive stress can feel like a sense of constraint on the mind because you are living in a scarcity mindset.

不健康的、適應不良的壓力會讓人感覺心靈受到束縛，因為你生活在匱乏的心態中。

So think about that as you're moving through your day and moving in the world, that likely the same amount of good and bad is happening at all times.

是以，當你在一天的生活和世界中穿梭時，請想一想，在任何時候都有可能發生同樣多的好事和壞事。

The goal with resetting your stress is to make negative experiences less sticky, moving away from Velcro to Teflon.

重置壓力的目的是減少負面經歷的粘性，從 "魔術貼 "變為 "特氟龍"。

If you are feeling a sense of stress and burnout, if that inner critic is relentless in your ear, understand that first you are not alone and it is not your fault.

如果你感到壓力和倦怠，如果內心的批評者在你耳邊無情地嘮叨，首先要明白，你並不孤單，這也不是你的錯。

There is robust data to show that early childhood experiences, particularly adverse events in childhood, can influence your stress response throughout your life into adulthood.

有大量數據表明，童年時期的經歷，尤其是童年時期的不良事件，會影響人一生直至成年的壓力反應。

But it's also important to understand the science of the brain.

但瞭解大腦科學也很重要。

We used to think that your brain, what you had at birth is what you have for life.

我們曾經認為，你的大腦、你出生時擁有的東西就是你一生的財富。

It was like a real grab bag.

就像一個真正的大袋子。

But now we are learning that your brain, in fact, changes, grows, and adapts based on life's circumstances, situations, and stimulation.

但現在我們瞭解到，事實上，你的大腦會根據生活環境、情況和刺激而變化、成長和適應。

And through the process of neuroplasticity, your brain is constantly regenerating brain cells and circuits.

通過神經可塑性過程，你的大腦會不斷再生腦細胞和腦回路。

So if you have had a difficult childhood experience, if you've experienced trauma and you do have an influence on your stress response, you can, over time with patience and practice, create a new neural pathway for managing your stress and burnout.

是以，如果你有過艱難的童年經歷，如果你經歷過創傷，如果你確實對自己的壓力反應有影響，那麼隨著時間的推移，你可以通過耐心和練習，創造出一種新的神經通路來管理你的壓力和職業倦怠。

It is a misconception to think that to decrease your stress and burnout, you need to revamp your whole life.

如果認為要減少壓力和職業倦怠，就必須改變整個生活，那是一種誤解。

So how can you reset your stress and burnout in the here and now, in the middle of your messy, overscheduled, and stressful life?

那麼，如何才能在此時此地，在你雜亂無章、日程安排過多、壓力重重的生活中，重置你的壓力和倦怠呢？

Let's start with these two resets.

讓我們從這兩個重置開始。

The first is a breathing exercise, and the second is gratitude.

第一個是呼吸練習，第二個是感恩。

The reason your breath is such a great first step is because your breath is the only physiological process in the body that is under both voluntary and involuntary control.

呼吸之所以是如此重要的第一步，是因為呼吸是人體中唯一受自主和非自主控制的生理過程。

So you can use your breath as a way to tap into your mind-body connection to understand it, and then later influence it to serve you.

是以，你可以將呼吸作為一種方式，利用你的身心聯繫來了解它，然後影響它，讓它為你服務。

This is a three-second exercise.

這是一個三秒鐘的練習。

Stop, breathe, and be.

停下來，深呼吸，靜下心來。

The instructions are in the name.

說明就在名字裡。

The first thing you're gonna do is no matter what you're doing, you're just gonna stop, take a beat, and take a pause.

你要做的第一件事就是，無論你在做什麼，你都要停下來，打拍子，暫停一下。

Next, you're going to breathe.

接下來，你要呼吸。

Take a deep breath in and out.

深吸一口氣，再呼出來。

And then you're going to be.

然後你就會

Just ground yourself in the here and now, in the present moment.

讓自己立足於此時此地，立足於當下。

When you are feeling a sense of stress and burnout, you're often feeling anxious, and anxiety is a future-focused emotion.

當你感到壓力和職業倦怠時，往往會感到焦慮，而焦慮是一種關注未來的情緒。

You are on that runaway train of what-if thinking.

你正在 "假設 "思維的失控列車上。

What if this doesn't go well?

如果進展不順利怎麼辦？

What if I fail?

如果我失敗了怎麼辦？

What if it's a disaster?

如果是災難怎麼辦？

It's all of this doom and gloom thinking.

都是這種悲觀厭世的想法。

And stop, breathe, be gets you out of that what-if thinking back to what is, in the here and now, in the present moment.

停下來，深呼吸，讓你從 "如果 "的思考中走出來，回到 "現在"，回到當下。

Gratitude is also a very effective practice.

感恩也是一種非常有效的做法。

What you wanna do is you wanna write down five things you're grateful for and why.

你要做的就是寫下五件你感激的事情以及原因。

The reason gratitude is so important in reframing your stress and burnout is because it focuses on a scientific principle called cognitive reframing.

感恩對於重塑你的壓力和職業倦怠之所以如此重要，是因為它專注於一種名為 "認知重塑 "的科學原理。

What you focus on grows.

你關注什麼，什麼就會成長。

A written gratitude practice at 30, 60, and 90 days has shown to have demonstrated effects in managing your stress, burnout, mood, and resilience.

30、60 和 90 天的書面感恩練習已證明對管理壓力、職業倦怠、情緒和復原力有明顯效果。

So often, when we are feeling a sense of stress, overwhelm, and burnout, there are things in our external world that are happening that are out of our control, and so we often end up feeling powerless.

是以，當我們感到壓力、不堪重負和倦怠時，往往是外部世界發生了一些我們無法控制的事情，所以我們最終常常感到無能為力。

Learning how to manage your stress is a skill, just like riding a bike.

學習如何管理壓力是一種技能，就像騎自行車一樣。

It's not an innate thing that we are born with.

這不是我們與生俱來的。

It is something that you can teach your brain to do, and it is something that you can teach yourself to do.

這是你可以教你的大腦做的事情，也是你可以教你自己做的事情。

You can rewire your brain and body for less stress and more resilience.

你可以重新連接你的大腦和身體，以減輕壓力，增強復原力。