Anxiety is often caused by micro habits that we don't even notice, but they build up over time.

焦慮往往是由一些微小的習慣引起的，我們甚至沒有注意到這些習慣，但它們卻日積月累。

So let's troubleshoot.

那我們就來排除故障吧。

Today we're going to explore seven common reasons why someone might feel anxious without realizing the cause.

今天，我們將探討七個常見的原因，這些原因會讓人在不知不覺中感到焦慮。

These are the things that I would explore with a client in the second session or thereabouts.

這些都是我會在第二個療程左右與客戶探討的問題。

So if you want, you can print off the worksheet that I'm using and fill it out right now along with the video.

如果你願意，可以打印出我使用的工作表，現在就和影片一起填寫。

The link's in the description.

連結在說明欄中。

And as we go through the questions, if you find yourself answering more than four from any one category with a yes, then that's a sign to explore that category and to try the skills and free resources that I'll share in the worksheet.

在我們回答問題的過程中，如果你發現自己在任何一個類別中都有四個以上的答案是 "是"，那麼這就預示著你可以探索這個類別，並嘗試我在工作表中分享的技巧和免費資源。

But first, a disclaimer.

但首先要聲明一下。

Though I wish I could get to know each of you, I am NOT your therapist, and this is not a formal assessment.

雖然我希望能瞭解你們每個人，但我不是你們的治療師，這也不是正式的評估。

It's just a chance to explore your anxiety.

這只是一個探索焦慮的機會。

So let's jump in.

那我們就開始吧。

Is it worry?

是擔心嗎？

Do you worry about things a lot?

你經常擔心事情嗎？

Do you have a hard time relaxing?

您很難放鬆嗎？

When you lie down to sleep, does your mind race?

當你躺下睡覺時，你的大腦是否在飛速運轉？

When something good might happen, do you imagine everything that might go wrong?

當好事可能發生時，你會想象所有可能出錯的事情嗎？

Do you worry about the past too much?

你是否過於擔心過去？

Do you overthink and overanalyze situations?

你是否會過度思考和分析情況？

Do you feel uncomfortable if you don't keep your mind busy with social media, the news, or other activities?

如果你不忙於社交媒體、新聞或其他活動，你是否會感到不自在？

Okay, so that was seven questions.

好了，一共七個問題。

If you answered yes to more than four of them, that might be a sign that worry is underlying your anxiety.

如果其中有四個以上的答案是肯定的，那麼這可能是一個信號，表明你的焦慮背後隱藏著擔憂。

So worry is a habit.

所以，憂慮是一種習慣。

It's a mental behavior that we engage in.

這是我們的一種心理行為。

When we worry, we bring to mind thoughts of danger, which trigger a stress response in our body.

當我們擔心時，就會想到危險，從而引發身體的刺激反應。

Worry is one of the most common causes of general anxiety disorder.

憂慮是導致一般焦慮症的最常見原因之一。

But if you tell someone, like, stop worrying, that literally does not work.

但如果你告訴別人，比如，別再擔心了，那就真的行不通了。

So what does work instead?

那麼，有什麼辦法可以替代呢？

In the download, I will give you links to four skills you can use.

在下載中，我將為你提供四種技能的連結，供你使用。

Okay, but now let's explore six more categories that cause anxiety.

好了，現在讓我們來探討另外六類會引起焦慮的問題。

So category number two, is it your body?

那麼第二類，是你的身體嗎？

Do you feel tight, tense, or jittery?

你是否感到緊繃、緊張或不安？

Do you frequently have an upset stomach or headaches?

你是否經常胃部不適或頭痛？

Do you get sick frequently?

你經常生病嗎？

Do you struggle to eat healthily or get enough sleep?

你在健康飲食或充足睡眠方面有困難嗎？

Do you grind your teeth at night?

你晚上磨牙嗎？

Do you have back pain or muscle tension?

你有背痛或肌肉緊張嗎？

Do you get less than 30 minutes of physical movement each day?

你每天的運動時間少於 30 分鐘嗎？

Do you drink too much caffeine or eat too much sugar?

你是否喝了太多咖啡因或吃了太多糖？

Do you use drugs, alcohol, or nicotine?

你吸毒、酗酒或吸尼古丁嗎？

Okay, so stress is the physical part of anxiety.

好吧，壓力是焦慮的生理部分。

It's the nervous system activation of the fight-or-flight response.

這是神經系統激活的 "非戰即逃 "反應。

What's cool is that we can treat anxiety from both directions, the cognitive aspect and the physical aspect.

最棒的是，我們可以從認知和生理兩個方面治療焦慮症。

Taking care of our body with proper sleep, exercise, and nutrition can decrease anxiety more effectively than medication.

通過適當的睡眠、運動和營養來照顧我們的身體，比藥物治療更有效地緩解焦慮。

And good nutrition has been shown to decrease our risk of anxiety by 30 to 40 percent.

事實證明，良好的營養可以將我們患焦慮症的風險降低 30% 到 40%。

I teach these skills and the harder part, which is how to implement them in my course, Change Your Brain.

我在「改變你的大腦」課程中教授了這些技能和更難的部分，即如何實施這些技能。

But I also have free videos that you can watch.

不過，我也有免費影片供你觀看。

They're linked in the worksheet.

它們在工作表中有連結。

Let's keep going.

讓我們繼續。

Number three, is it overwhelm?

第三點，是否不堪重負？

Does your calendar feel extra full?

你的行事曆是否感覺特別滿？

Are you busy all the time?

你一直都很忙嗎？

Do you rush from one activity to the next?

你是否從一項活動匆忙趕往下一項活動？

Do you feel like you can't take breaks, relax, or do self-care?

你是否覺得無法休息、放鬆或進行自我保健？

Do you find it hard to say no to people?

你覺得很難拒絕別人嗎？

Do you take on too many commitments?

你是否承擔了太多的承諾？

Do you feel disorganized, rushed, or constantly late?

你是否感到無序、匆忙或經常遲到？

Are you overly stressed about money, work, or other responsibilities?

你是否在金錢、工作或其他責任方面壓力過大？

So anxiety is essentially a fear response.

焦慮本質上是一種恐懼反應。

And when we have too many things going on at once, our body and our brain perceive this as a threat.

當我們同時有太多事情要做時，我們的身體和大腦就會認為這是一種威脅。

Multitasking, crowded calendars, and too many commitments trigger our ancient survival responses into thinking that we are going to starve or something.

多任務處理、擁擠的日程表和太多的承諾會觸發我們古老的生存反應，讓我們以為自己會餓死或發生其他事情。

So if we want to manage our anxiety, we have to create a sustainable approach to productivity.

如果我們想要控制焦慮，就必須創造一種可持續的生產方式。

Okay, number four, is it avoidance?

第四個問題，是迴避嗎？

Do you constantly avoid situations or problems?

你是否經常回避情況或問題？

Avoidance fuels the anxiety cycle, and I go into a lot of detail in my anxiety course.

迴避會助長焦慮循環，我在焦慮症課程中對此有很多詳細介紹。

But our brain is super good at creating these sneaky ways to avoid.

但是，我們的大腦超級擅長創造這些鬼鬼祟祟的逃避方式。

So let's explore.

讓我們一起來探索。

So here's some forms of avoidance.

這裡有一些避免的方式。

Do you try to control everything?

你是否試圖控制一切？

Do you distract yourself with TV, social media, drama, humor, or daydreaming?

你是否會用電視、社交媒體、戲劇、幽默或白日夢來分散自己的注意力？

Do you blame others or get angry a lot?

你是否經常責怪他人或生氣？

Do you procrastinate?

你有拖延症嗎？

Do you overindulge in pleasure-seeking like food, shopping, sex, or drugs?

你是否過度沉溺於美食、購物、性愛或毒品等享樂活動？

Do you isolate yourself or withdraw from social situations?

你是否與世隔絕或遠離社交場合？

Do you intellectualize instead of feeling your emotions?

你是否用理智來代替情感？

Do you overwork or find ways to keep busy?

你是過度勞累還是想方設法保持忙碌？

Are you an adrenaline junkie or do you seek excitement through impulsive behaviors?

你是腎上腺素迷，還是通過沖動行為尋求刺激？

Do you use coping skills like mindfulness, breathwork, relaxation, positive thinking, or oversleeping in order to avoid your feelings?

你是否使用正念、呼吸法、放鬆法、積極思考或睡過頭等應對技巧來逃避自己的感受？

Now if you're confused about the last one, I have like 10 videos on it.

如果你對最後一個問題感到困惑，我大概有 10 個關於它的影片。

But here's the litmus test.

但這裡有一個試金石。

If you're using coping skills to try not to feel anxious, that's avoidance.

如果你使用應對技巧來避免焦慮，那就是逃避。

If you're using coping skills to help you get better at having feelings so that you can live a valued, purposeful life, that's healthy.

如果你使用應對技巧來幫助自己更好地控制情緒，從而過上有價值、有意義的生活，這就是健康的。

Okay, moving on.

好了，繼續。

Number five.

第五個。

Is it trauma or unresolved emotional issues?

是創傷還是未解決的情感問題？

Here's the test.

測試是這樣的。

Do you have memories of the past that you try not to think about?

你是否有一些儘量不去想的往事？

Are you jumpy or constantly scanning for threats?

你是否神經過敏或不斷掃描威脅？

That's hypervigilant.

這是過度警惕。

Do you have a history of abuse or neglect, even if you think it's not that bad?

子是否有過受虐待或被忽視的經歷，即使您認為並沒有那麼嚴重？

Do you come from a dysfunctional family?

你來自一個功能失調的家庭嗎？

So that could include observing violence, substance abuse, incarceration, being emotionally abused or neglected, or just simply not getting your physical needs met.

這可能包括觀察暴力、藥物濫用、監禁、情感虐待或被忽視，或者僅僅是生理需求得不到滿足。

Do you get emotionally triggered or suddenly overreact to people or situations without really knowing why?

你是否會在不知道原因的情況下被情緒觸發或突然對人或情況做出過激反應？

Do you suppress emotions rather than addressing them?

你會壓抑情緒而不去處理它們嗎？

Avoidance is one of the big markers for PTSD.

迴避是創傷後應激障礙的重要標誌之一。

Are there specific people, situations, or places that you avoid because they remind you of past trauma?

你是否因為某些特定的人、情況或地點會讓你想起過去的創傷而對其避而遠之？

Okay, oh one more.

好吧，哦，還有一個。

Do you experience flashbacks, nightmares, or intrusive thoughts related to past events?

你是否經歷過與過去事件有關的閃回、噩夢或侵入性想法？

So trauma does two things.

創傷有兩個作用。

First, it can physically change our brain and our nervous system to make us more sensitive to stress.

首先，它能從生理上改變我們的大腦和神經系統，使我們對壓力更加敏感。

And second, triggers and memories of trauma can make us more anxious in the present moment.

其次，創傷的誘因和記憶會讓我們在當下更加焦慮。

But there are practical skills you can learn to work through it, and as always the links are in the worksheet.

不過，你可以學習一些實用的技能來解決這個問題。

Okay, now let's check your thinking patterns to see if your thoughts are lying to you.

好了，現在讓我們檢查一下你的思維模式，看看你的想法是否在欺騙你。

So number six, we're going to check for perfectionism and self-judgment.

第六項，我們要檢查完美主義和自我評判。

Do you beat yourself up?

你會自責嗎？

Do you feel like you're never good enough?

你是否覺得自己永遠不夠好？

Do you compare yourself to others?

你會拿自己和別人比較嗎？

Do you frequently feel guilty or ashamed?

你是否經常感到內疚或羞愧？

Do you have unrealistically high standards?

你是否有不切實際的高標準？

Do you feel worthless if you're not keeping busy or helping others or being productive all the time?

如果你不忙於工作，不幫助他人，不一直保持高效率，你會覺得自己一無是處嗎？

Are you afraid that other people are constantly judging you?

你是否害怕別人總是對你評頭論足？

Like do you worry about what other people think about you all the time?

比如，你是否總是擔心別人怎麼看你？

Okay, that's number six.

好，這是第六個。

Number seven, here's another thought pattern that frequently fuels anxiety and people might not notice they're doing it.

第七，這是另一種經常助長焦慮的思維模式，人們可能不會注意到自己正在這樣做。

It's called catastrophizing.

這就是所謂的災難化。

So do you expect the worst to happen?

那麼，你希望發生最壞的情況嗎？

Do you try not to get your hopes up so they don't get crushed?

你會盡量不抱希望，以免希望破滅嗎？

Do you visualize every possible bad outcome?

你會把所有可能的壞結果都想象出來嗎？

If a few bad things happen in your day, is the whole day ruined?

如果一天中發生了幾件糟糕的事情，那麼一整天就毀了嗎？

If you failed at something once, do you expect that you will always fail?

如果你在某件事情上失敗過一次，你還會指望自己永遠失敗嗎？

Do you often think, why try?

你是否經常想，為什麼要嘗試？

If I can't do it perfectly, it's not worth it.

如果我做不到完美，那就不值得。

Do you think that others are out to get you?

你認為別人是要對付你嗎？

Or that the game is rigged?

還是遊戲被操縱了？

Or that success is just not possible for someone like you?

還是說像你這樣的人根本不可能成功？

These are signs of catastrophizing.

這些都是災難化的跡象。

Thinking patterns like perfectionism and catastrophizing can trick our mind into thinking that we're in danger when we're not.

完美主義和災難化等思維模式會欺騙我們的大腦，讓我們以為自己處於危險之中，其實不然。

And this can make people feel anxious without knowing why.

這可能會讓人感到焦慮，卻不知道為什麼。

Because when we believe what we think, we don't really notice that our thoughts are fueling our anxiety.

因為當我們相信自己的想法時，就不會真正注意到我們的想法正在助長我們的焦慮。

And you can learn to change how you think and that can directly decrease anxiety.

你可以學會改變自己的思維方式，這可以直接減少焦慮。

Okay, so those are the seven categories I might explore if someone is anxious and they don't know why.

好了，這就是如果有人焦慮而又不知道原因，我可能會探索的七個類別。

I think it's normal for a lot of people to have a yes here and there and in a few categories.

我認為，很多人都會在這裡或那裡、在幾個類別中說 "是"，這很正常。

But if you've got like majority yeses in one category, that might be a good place to start exploring.

但是，如果你在一個類別中得到了大多數的 "是"，這可能是一個開始探索的好地方。

In the downloadable worksheet, I've linked four to five skills you can learn to improve in each area.

在可下載的工作表中，我列出了四到五種你可以學習的技能，以提高每個領域的能力。

And these are free skills, like free YouTube videos you can access.

這些技能都是免費的，就像你可以觀看免費的 YouTube 影片一樣。

You could also download my simple habit tracker and work on one of these skills for a month.

你也可以下載我的簡單習慣跟蹤器，在一個月內學習其中一項技能。

And then when you feel like you've got the hang of it, you can pick another skill the next month to build on that.

當你覺得自己已經掌握了竅門，下個月就可以在此基礎上選擇另一項技能。

Now you might be asking, but what if I had a ton of yeses in multiple categories?

現在你可能會問，如果我在多個類別中有大量的 "是 "呢？

Yeah, that's okay.

是啊，沒關係。

I get that.

我明白。

I see that.

我明白了。

I sometimes am that, right?

我有時就是這樣，對嗎？

I would say just start with one area that seems either the easiest to work on or the most pressing area.

我想說的是，先從一個看起來最容易或最緊迫的領域開始。

So for me, I love to exercise.

所以對我來說，我喜歡運動。

When my stress starts building up, getting back into exercise is going to be my first area to work on because it's easy for me.

當我的壓力開始增大時，恢復鍛鍊將是我首先要努力的方向，因為這對我來說很容易。

But also it's likely to help me feel better pretty quickly.

但它也可能讓我很快感覺好起來。

But when my calendar is too full, when I'm committed to too many things, that really stresses me out.

但是，當我的行事曆排得太滿，當我有太多事情要做時，我就會感到壓力山大。

So that's a more pressing issue.

這是一個更為緊迫的問題。

So because that adds so much to my stress, that would be my second area to work on.

因為這給我增加了很多壓力，這將是我第二個需要努力的領域。

So what's important is that you pick the low-hanging fruit.

重要的是你要挑選低垂的果實。

You start with small changes that are going to make a big difference, and it really will start to add up over time.

你可以從小的改變開始，但這些改變會帶來很大的不同，而且隨著時間的推移，這些改變真的會逐漸增加。

I mean, like this is how your anxiety built up.

我是說，你的焦慮就是這樣積累起來的。

It was in tiny little habits that you didn't notice.

它就在你不經意的細微習慣中。

So this is how we're going to replace it with calm and order by just making