Not that I'm afraid, but I'm the instigator of fear.

不是我害怕，而是我在煽動恐懼。

In fact, some days I think I trigger fear for a living.

事實上，有些時候我覺得我就是靠引發恐懼為生的。

I'm not kidding.

我不是在開玩笑。

I walk in the room and heart rates start to pound.

我走進房間，心跳就開始加速。

Palms get sweaty.

手心出汗。

Stomach juices move about rather uncomfortably.

胃液流動得相當不舒服。

It's true.

這是真的。

I teach public speaking.

我教公眾演講。

From slight trembling to uncontrollable fits of giggles.

從輕微的顫抖到無法控制的咯咯笑。

From tears to passing out and throwing up, I have had a front row seat to fear for nearly 40 years.

從流淚到暈倒、嘔吐，近 40 年來，我一直在前排觀看恐懼。

Now, some of you might know that the fear of public speaking is otherwise known as glossophobia.

現在，你們中的一些人可能知道，公開演講恐懼症又稱 "詞彙恐懼症"。

Now, this is a TEDx that has the theme of legacy.

現在，這是一場以傳承為主題的 TEDx。

So what is the connection between legacy and glossophobia?

那麼，遺產和詞彙恐懼症之間有什麼聯繫呢？

Well, it's not glossophobia.

好吧，這不是詞彙恐懼症。

I'm focusing on fear.

我在關注恐懼。

And think of it this way.

你可以這樣想

How many legacies never happen because of fear?

有多少遺產因為恐懼而從未實現？

And there's your connection.

這就是你們的聯繫。

This goes well beyond public speaking.

這遠遠超出了公開演講的範疇。

In the next few minutes, I'm going to give you some internal saboteurs, legacy thieves.

接下來的幾分鐘，我將給大家介紹一些內部破壞者和遺產竊賊。

And I'm going to talk to you about some strategies for overcoming.

下面我將向大家介紹一些克服困難的策略。

So first, legacy thieves.

首先是遺產竊賊。

What I have come to call as legacy thieves, you might know as fear, worry, anxiety, doubt, limiting beliefs, your inner critic.

我所說的 "遺產竊賊"，你可能知道是恐懼、擔憂、焦慮、懷疑、限制性信念和你的內心批評家。

Any of that sound familiar?

聽起來熟悉嗎？

It's true.

這是真的。

Now, these things are not always negative.

現在，這些事情並不總是負面的。

In fact, my doubt has led me to double check the stove only to discover I left the burner on.

事實上，我的疑慮曾讓我仔細檢查過爐子，卻發現我忘了關火。

My doubt led me to double check a conversation with a friend to discover that I had unintentionally offended my friend.

我的疑惑讓我仔細檢查了一次與朋友的談話，發現我無意中冒犯了朋友。

So doubt led me to apologize.

於是，懷疑讓我道歉。

Doubt led me to heal a hurt.

懷疑讓我治癒了傷痛。

Doubt led me to protect a friend.

懷疑讓我去保護一位朋友。

Those are great things.

這些都是偉大的事情。

But many of us know that these legacy thieves have a negative connotation because we've seen them dominate people.

但我們中的許多人都知道，這些 "遺產竊賊 "有著負面的含義，因為我們曾親眼目睹過他們支配別人。

We've seen them crush and destroy dreams.

我們看到他們粉碎和摧毀夢想。

Ironically, about this time, I asked an AI image generator to come up with a depiction, a graphic of these legacy thieves.

具有諷刺意味的是，就在這個時候，我請人工智能影像生成器為這些遺產竊賊繪製了一幅圖畫。

And this is what it gave me.

這就是它給我的啟示。

Yikes.

呀

So ironically, Yoda said fear is the path to the dark side.

尤達說過，恐懼是通往黑暗面的道路。

So even he saw the dangers in these legacy thieves.

是以，即使是他也看到了這些遺產竊賊的危險性。

Now, I asked on Facebook, my friends and family, randomly, what do they think is the internal thing that stops people from living out their dreams, from becoming everything that they desire to be?

現在，我在 "臉書 "上隨機詢問了我的朋友和家人，他們認為阻礙人們實現夢想、成為他們渴望成為的人的內在因素是什麼？

The overall answer?

總的答案是什麼？

Not surprising.

這並不奇怪。

Fear.

恐懼

Fear of failing.

害怕失敗

Fear of succeeding.

害怕成功。

Fear that it's too early.

擔心為時過早

Fear that it's too late.

擔心為時已晚

Fear of rejection.

害怕被拒絕

Fear of change.

害怕變化。

Fear of the unknown.

對未知的恐懼

Fear even that they know too much.

甚至害怕自己知道得太多。

Fear.

恐懼

Now, going into some of the literature about fear, and let me tell you, there is a lot written on this subject.

現在，我們來看看關於恐懼的一些文獻，讓我告訴你，關於這個主題的文獻有很多。

So I focus in on the question, how much of what you and I fear is real?

是以，我把注意力集中在這個問題上：你和我所恐懼的有多少是真實的？

How much comes true?

有多少是真的？

I was familiar with Mark Twain's quote, I've had a lot of worries in my life, most of which never happened.

我對馬克-吐溫的這句話很熟悉，我一生中有過很多煩惱，但大部分都沒有發生過。

So I dug in.

於是我就鑽了進去。

I was on the website of the National Institute of Mental Health, and they have a pamphlet, a green pamphlet on GAD.

我在國家心理健康研究所的網站上看到了一本小冊子，一本關於嚴重抑鬱強迫症的綠色小冊子。

GAD is an acronym for Generalized Anxiety Disorder.

GAD 是 "廣泛性焦慮症"（Generalized Anxiety Disorder）的縮寫。

It is defined as a constant feeling of dread and anxiety.

它被定義為一種持續的恐懼和焦慮感。

Sounds awful.

聽起來真糟糕。

In 2019, researchers from Penn State followed 29 patients who were diagnosed with GAD to determine what percentage of what they worry about actually happens.

2019 年，賓夕法尼亞州立大學的研究人員對 29 名被診斷為 GAD 的患者進行了跟蹤調查，以確定他們所擔心的事情實際發生的比例。

Preliminary results, 91.4% of their fears never came true.

初步結果是，91.4%的恐懼從未成真。

And there's a lot of studies that replicate similar results.

很多研究都重複了類似的結果。

Bottom line, most of what you and I worry about never happens.

總之，你我擔心的大多數事情都不會發生。

Now, a lot of the research that's out there is on something called cognitive labels.

現在，很多研究都是關於認知標籤的。

The feel fear.

感到恐懼。

So what if we took butterflies in my stomach, and instead of calling this nerves or fear, I'm going to call it adrenaline.

那麼，如果我們把我肚子裡的蝴蝶稱作 "神經 "或 "恐懼"，而不是 "腎上腺素 "呢？

I'm going to call it excitement.

我稱之為 "興奮"。

I'm pumped.

我很興奮。

Is that going to change the outcome?

這會改變結果嗎？

Research says absolutely.

研究表明，這是絕對的。

Absolutely.

當然可以。

You cannot overstate the power of cognitive labels.

認知標籤的力量怎麼強調都不為過。

In a sense, if we become more aware of our cognitive labels and our limiting beliefs, we can radically reduce our experience with these legacy thieves.

從某種意義上說，如果我們能更清楚地認識到自己的認知標籤和限制性信念，我們就能從根本上減少與這些 "遺產竊賊 "打交道的經歷。

So what's a limiting belief?

那麼，什麼是限制性信念呢？

I'm going to give you a circular definition.

我給你下一個循環定義。

The academic in me is not real happy about this, but it's the best definition out there in my opinion.

我這個學者對此並不滿意，但在我看來，這是最好的定義。

A limiting belief is a belief that limits.

限制性信念是一種限制性的信念。

It stops you from achieving because you believe something to be true, and so it becomes a boundary.

它阻止你取得成就，因為你相信某些事情是真的，所以它就成了一種界限。

Imagine a student who is absolutely convinced that he or she cannot give a speech successfully.

試想一下，如果一個學生堅信自己無法成功地進行演講，他或她會怎麼做呢？

They can't do it.

他們做不到。

And maybe everybody else can do it.

也許其他人也能做到。

They cannot give a speech, and they are absolutely confidently solid on that conviction.

他們不能發表演說，他們絕對自信地堅信這一點。

How much effort is somebody going to put into a presentation if they believe they're going to fail it?

如果一個人認為自己會失敗，他還會為演講付出多少努力？

When that person actually gets up to deliver their presentation, and they hold that conviction that it's going to bomb because they cannot do it, how's their eye contact?

當那個人真正站起來發表演講時，他們堅信演講會失敗，因為他們做不到，那麼他們的眼神交流如何呢？

How's their energy, their delivery, their vocal dynamics?

他們的能量、表達方式和聲樂動態如何？

If they truly have the conviction, they're going to fail.

如果他們真的有這樣的信念，他們就會失敗。

And sadly, in the end, their negative self-fulfilling prophecy, the conviction with which they held that limiting belief, comes true simply because they believed in it.

可悲的是，到頭來，他們自我實現的消極預言，即他們所持有的限制性信念，僅僅因為他們的信念而成為現實。

Now oftentimes, we will refer to a collection of limiting beliefs.

現在，我們經常會提到一系列限制性信念。

This sort of has a personality.

這也算是一種個性吧。

We'll call it your inner critic.

我們稱之為 "你內心的批評家"。

How many of you think you have an inner critic?

有多少人認為自己有內心的批評家？

Yeah, I've got a nasty one too.

是啊，我也有一個討厭的。

One of the best books on this subject is a 1983 classic written by Rick Carson.

1983 年，裡克-卡森（Rick Carson）撰寫了一本關於這一主題的經典著作，這本書是這方面最好的書籍之一。

It's called Taming Your Gremlin.

這本書叫做《馴服你的小精靈》。

It was given to me last summer, just last summer, by a dear friend because I came head-to-head in a hardcore confrontation with my inner critic.

它是去年夏天，就在去年夏天，一位親愛的朋友送給我的，因為我和內心的批評家發生了激烈的衝突。

And after last summer, I decided I was going to dig down dirty and study my inner critic out.

去年夏天之後，我決定要潛下心來，好好研究一下我內心的批評家。

And so I did.

我就這樣做了。

I can tell you that she was born when I was in third grade.

我可以告訴你，她是在我三年級的時候出生的。

I was about eight years old.

那時我大約八歲。

I named her.

我給她取的名字

Her name is Anassis.

她叫安娜西斯。

It's backwards of Suzanne.

這是蘇珊娜的倒退。

What happened in third grade?

三年級發生了什麼？

I failed.

我失敗了

I went to a small school.

我上的是一所小學校。

And in a small school, there are no secrets.

在一所小學校裡，沒有祕密可言。

Everybody knew I failed third grade.

大家都知道我三年級沒考好。

That opened up a season of bullying that was pretty intense.

這開啟了一季相當激烈的欺凌。

I fully believed everything Anassis was whispering to me.

我完全相信阿納西斯對我說的一切悄悄話。

My nickname on campus was Dog.

我在校園裡的綽號叫 "狗"。

I never questioned it.

我從未質疑過。

And a funny thing happens.

有趣的事情發生了。

When you believe you're trash, you start to let other people treat you like trash.

當你認為自己是垃圾時，你就會開始讓別人把你當成垃圾。

I really believed I was broken.

我真的相信自己已經崩潰了。

Things did not change for me until I got to my community college, and two powerful things happened.

直到我上了社區大學，情況才發生了變化。

One, I was asked to join the speech and debate team, something that absolutely floored me.

首先，我被邀請加入演講和辯論隊，這讓我大吃一驚。

Two, I had a very deep personal faith encounter.

其二，我有過一次非常深刻的個人信仰邂逅。

And both of those events taught me I had value.

這兩件事讓我明白了我的價值。

That was the opposite of the message Anassis was whispering in my ear.

這與阿納西斯在我耳邊說的話恰恰相反。

And that initiated and began my journey of refuting and battling my inner critic.

從此，我開始了反駁和與內心批評者鬥爭的旅程。

I tell you that story simply to say you're not alone.

我告訴你這個故事，只是想告訴你，你並不孤單。

Whether you have a full fledged gremlin like I do, or whether you just have that nagging belief that maybe you can't accomplish your dreams after all.

無論你是像我一樣有一個成熟的 "小精靈"，還是你只是耿耿於懷地認為自己終究無法實現夢想。

You're not alone.

你並不孤單

And there are things you can do, strategies that you can take to help battle.

你可以做一些事情，採取一些策略來幫助戰鬥。

So let's jump to that.

所以，讓我們跳到這一點。

Let's start talking about change.

讓我們開始討論變革吧。

Now before I get into the five strategies I want to give you today, and all five of these, by the way, I have incorporated and I find them very useful in my life.

順便說一句，這五個策略我都已經融入了我的生活，我發現它們在我的生活中非常有用。

But before I get into the five strategies, I want to give you a little bit of a background on how to do that.

不過，在介紹這五大策略之前，我想先給大家介紹一下如何做到這一點。

So I'm going to start with the first one.

那我就從第一個開始吧。

And that is to have no shame and no condemnation in professional therapy.

這就是在專業治療中沒有羞恥感和譴責。

I think it's an amazing thing.

我認為這是一件了不起的事情。

I have benefited from professionals in my life.

在我的生活中，專業人士讓我受益匪淺。

Imagine having a skilled, trained professional in your corner with no hidden agenda, other than wanting the best for you, wanting your wellness.

試想一下，如果有一位技術精湛、訓練有素的專業人士站在你的立場上，除了為你著想、為你的健康著想之外，他沒有任何隱藏的目的。

It's an amazing, amazing thing.

這是一件了不起的事情。

But you're not limited to professional therapy for help.

但是，你並不侷限於通過專業治療來獲得幫助。

There are things you can do on your own.

有些事情你可以自己去做。

So let's talk about these five strategies.

下面我們就來談談這五大策略。

Number one, focus outward, not inward.

第一，眼睛向外，而不是向內。

What we focus on tends to grow.

我們關注的東西往往會成長。

So hear me, what we focus on tends to grow.

所以，聽我說，我們關注的東西往往會成長。

If we're focused on our fear, on our anxiety, on our worry, on our doubts, those things are just going to get larger.

如果我們專注於我們的恐懼、焦慮、擔憂和疑慮，這些東西就會變得越來越大。

That's why many authors, many scholars focus on subtle things like create a gratitude list.

這就是為什麼很多作家、很多學者都關注一些細微的事情，比如創建一個感恩清單。

Why?

為什麼？

Because it focuses on what you have rather than what you don't have.

因為它關注的是你所擁有的，而不是你所沒有的。

It begins to shift the narrative.

它開始改變敘述方式。

I've read articles that focus on things like doing random acts of kindness or service for other people when you're really in that low spot, because it shifts the narrative.

我讀過一些文章，重點是當你真的處於谷底時，做一些隨機的善舉或為他人服務，因為這會改變敘述方式。

Now you might think that choosing not to focus directly with these legacy thieves, hey, that's not a strategy.

現在，你可能會認為，選擇不直接關注這些傳統盜賊，嘿，這不是一種策略。

But I'm going to tell you, yes, it is.

但我要告訴你，是的，就是這樣。

Because you are reducing the amount of time that those legacy thieves dominate you.

因為你正在減少那些傳統竊賊支配你的時間。

And that is a win.

這就是勝利。

They will come through eventually.

他們最終會過來的。

And when they do, you pull out strategy.

當他們這樣做時，你就要拿出策略。

Number two, be a student of yourself, not a judge.

第二，做自己的學生，而不是評判者。

There's enough judgment in the world.

世界上的評判已經夠多了。

We don't need to condemn ourselves.

我們不需要譴責自己。

Watch yourself.

小心你自己

Do you have patterns?

你有模式嗎？

Are there certain things that trigger you that set you off?

是否有某些事情會觸發你的情緒？

And then when you are triggered, do you have typical patterns of responses?

然後，當你被觸發時，你有典型的反應模式嗎？

Eckhart Tolle called this being an observer of yourself.

埃克哈特-托爾將此稱為 "自己的觀察者"。

Rick Carson, that author of the Gremlin book, said the key to taming your gremlin is to start by noticing your gremlin.

格里姆林》一書的作者裡克-卡森（Rick Carson）說，馴服 "格里姆林 "的關鍵是從注意到自己的 "格里姆林 "開始。

What does this do?

這有什麼用？

It begins the process of separation.

它開始了分離的過程。

Many of us tend to intertwine the voice of our inner critic with ourselves.

我們中的許多人往往會把內心批評者的聲音與自己交織在一起。

And we think I am this.

我們認為我就是這樣的人。

It's like a book I have at home.

這就像我家裡的一本書。

It's called You Are Not Your Brain.

這本書叫做《你不是你的大腦》。

There's a difference between your brain and your mind.

大腦和思維是有區別的。

For me to name Inassis, to draw her picture, began that process of separating her.

我為伊娜西斯命名，為她畫像，開始了將她分離的過程。

I am not her.

我不是她

Her voice is not mine.

她的聲音不是我的。

And that was key to my healing and moving on and overcoming.

這是我痊癒、繼續前進和克服困難的關鍵。

Third strategy, learn to reframe.

第三個策略，學會重構。

I can give you two very different versions of my life.

我可以給你兩個截然不同的人生版本。

And both have elements of truth in them.

兩者都有真理的成分。

But only one version empowers me.

但只有一個版本能賦予我力量。

And that's the version I focus on.

這就是我關注的版本。

You can reframe your past.

你可以重塑你的過去。

You can reframe the present.

你可以重塑現在。

You can reframe the future.

你可以重塑未來。

For me to think about Inassis as a great opportunity for me to connect with Take the present.

對我來說，伊納西斯是我與 "把握當下 "建立聯繫的絕佳機會。

It's one thing to say, I can't do this.

說 "我做不到 "是一回事。

I can't do it.

我做不到

Period.

期間。

Very present focus.

非常專注於當下。

Very grounded.

非常接地氣

And pretty darn certain with that period on the end.

而且末尾的句號非常確定。

We get rid of the period and put the word yet.

我們去掉句號，加上 "然而 "一詞。

I can't do this yet.

我還做不到。

And suddenly I've reframed not only the Fourth strategy, find your tribe.

突然間，我不僅重新規劃了第四個戰略，即找到你的部落。

What voices are you listening to?

你在傾聽什麼聲音？

Are they voices of condemnation, focusing on your weaknesses, tearing you down, telling you what you cannot do, what you cannot be?

它們是譴責的聲音嗎？它們盯著你的弱點，拆穿你，告訴你你不能做什麼，你不能成為什麼？

You need to surround yourself with a positive tribe.

你的周圍需要有一個積極向上的團隊。

In this era of social media, comparison is You need to surround yourself with voices that focus on your, you know, strengths to affirm you.

在這個社交媒體盛行的時代，攀比是你需要的。你需要讓自己的周圍充滿關注你的聲音，你知道的，肯定你的力量。

This has been a game changer for me, for me to find a group of people that can focus on everything good about me and help me through the tough times and me did the same for them has really been huge.

這改變了我的命運，讓我找到了一群人，他們能關注我的一切優點，幫助我渡過難關，而我也為他們做了同樣的事，這對我來說真的很重要。

The you focus only on the past or the future, that actually can enhance fear and it can get larger.

如果你只關注過去或未來，這實際上會增強恐懼感，並使它變得越來越大。

If you're dwelling in uncertainty on tomorrow, it leads to greater fear, and you're missing out on the present what's right in front of you.

如果你沉浸在對明天的不確定中，就會導致更大的恐懼，你就會錯過眼前的一切。

If you're stuck in the past ruminating on yesterday, you can't change that.

如果你還沉浸在過去的回憶中，無法改變。

And you're missing the now what's right in front of you.

而你卻錯過了眼前的一切。

There are things you do today that directly connect to your legacy tomorrow.

你今天所做的一些事情直接關係到你明天的遺產。

Your legacy is not only about tomorrow, it's about the choices you make today.

你的遺產不僅關乎明天，也關乎你今天所做的選擇。

So what are you going to do today?

那麼，你今天打算做什麼呢？

Be present right now.

此時此刻

And truthfully, my goal here is not to promote one strategy over another.