What if I told you that the key to unlocking your brain's full potential lies in understanding neuroplasticity?

如果我告訴你，釋放大腦全部潛能的關鍵在於瞭解神經可塑性，你會怎麼想？

In today's video, we'll explore how you can rewire your brain, enhancing your mental resilience and overall wellbeing.

在今天的視頻中，我們將探討如何重新連接你的大腦，增強你的心理彈性和整體健康。

I'm Dr. Tracey Marks, a psychiatrist, and I help strengthen your mind and fortify your brain to build resilience.

我是特蕾西-馬克斯博士，一名精神科醫生，我可以幫助你增強心智，強化大腦，從而建立復原力。

When you grasp how neuroplasticity works, you'll realize that change isn't just possible, it's within your control.

當你掌握了神經可塑性的工作原理，你就會意識到，改變不僅是可能的，而且就在你的掌控之中。

And today is a deep dive on neuroplasticity.

今天，我們將深入探討神經可塑性。

What is neuroplasticity?

什麼是神經可塑性？

Neuroplasticity is your brain's ability to reorganize itself by forming new neural connections throughout your life.

神經可塑性是大腦在一生中通過形成新的神經連接進行自我重組的能力。

Think of it this way.

這樣想吧。

Imagine you're walking through a forest and you take the same path every day.

想象一下，你每天都走同一條路，穿過一片森林。

Over time, that path becomes more defined and easier to follow.

隨著時間的推移，這條路會越來越清晰，也越來越容易走。

Similarly, when you repeat certain thoughts or behaviors, you create well-worn pathways in your brain.

同樣，當你重複某些想法或行為時，你就會在大腦中建立起熟悉的路徑。

The exciting part is you're not stuck with those pathways.

令人興奮的是，你不會被這些途徑所束縛。

Neuroplasticity means that you can always create new paths.

神經可塑性意味著你總能開闢新的道路。

And this ability is necessary for learning, personal growth, and building resilience.

而這種能力是學習、個人成長和建立復原力所必需的。

It's not just about recovering from brain injuries.

這不僅關係到腦損傷的恢復。

It's about shaping your mind to adapt and thrive in the face of life's challenges.

這就是要塑造你的心智，讓你在面對生活的挑戰時能夠適應並茁壯成長。

For decades, scientists believed that the brain's structure was fixed after childhood, but functional imaging has advanced, and newer research has shown that our brains continue to change and adapt well into adulthood.

幾十年來，科學家們一直認為，大腦的結構在童年之後就固定下來了，但功能成像技術的發展和最新研究表明，我們的大腦在成年後仍在不斷變化和適應。

This shift from a fixed brain to a plastic brain model has revolutionized our understanding of brain function and mental health.

從固定腦模式到可塑腦模式的轉變徹底改變了我們對大腦功能和心理健康的認識。

There are two types of neuroplasticity.

神經可塑性有兩種類型。

Structural plasticity, and this involves changes to the brain's physical structure, such as the growth of new neurons or the formation of new synapses.

結構可塑性，這涉及大腦物理結構的變化，如新神經元的生長或新突觸的形成。

And then there's functional plasticity, and this refers to the brain's ability to move functions from a damaged area to other undamaged areas.

然後是功能可塑性，這是指大腦將功能從受損區域轉移到其他未受損區域的能力。

Neuroplasticity gives you the power to influence your brain structure and function through your experiences and behaviors.

神經可塑性賦予你通過自己的經歷和行為影響大腦結構和功能的能力。

Neuroplasticity does work both ways.

神經可塑性確實是雙向的。

So negative thinking and behaviors also reinforce certain pathways in the brain.

是以，消極的思維和行為也會強化大腦中的某些通路。

However, once you start replacing those negative habits with positive ones, the new pathways begin to take over, helping you become more mentally strong and adaptable.

然而，一旦你開始用積極的習慣取代這些消極的習慣，新的途徑就會開始佔據上風，幫助你變得更加強大和適應能力更強。

To understand how neuroplasticity works, let's look at the basics of brain structure.

要了解神經可塑性的工作原理，我們先來看看大腦結構的基本知識。

Your brain consists of billions of neurons, which are the cells responsible for processing and transmitting information.

大腦由數十億個神經元組成，它們是負責處理和傳輸資訊的細胞。

These neurons or nerve cells communicate with each other through connections called synapses.

這些神經元或神經細胞通過稱為突觸的連接相互溝通。

When you learn something new or have a novel experience, your neurons form new connections or strengthen existing ones.

當您學習新知識或獲得新奇體驗時，您的神經元會形成新的連接或加強已有的連接。

And this process is called synaptic plasticity.

這個過程被稱為突觸可塑性。

The more you repeat an action or thought, the stronger the neural pathways become.

你越是重複一個動作或想法，神經通路就會變得越強。

It's like creating a well-worn path in your brain.

這就像在你的大腦中開闢出一條康莊大道。

Several key brain regions are involved in neuroplasticity.

神經可塑性涉及多個關鍵腦區。

The hippocampus, which is important for memory formation and spatial orientation, which is the ability for you to be able to tell how your body's positioned in space.

海馬體對記憶的形成和空間定位非常重要，它能讓你分辨出身體在空間中的位置。

Then there's the amygdala, which is involved in emotional processing and fear responses.

然後是杏仁核，它參與情緒處理和恐懼反應。

And then the prefrontal cortex, which is responsible for higher order thinking and decision-making.

然後是前額葉皮層，它負責高階思維和決策。

And these areas work together to process new information, form new memories and adapt to changing environments.

這些區域共同處理新資訊，形成新記憶，並適應不斷變化的環境。

So that's how neuroplasticity works.

這就是神經可塑性的原理。

Here's why it's important for building mental strength and resilience.

這就是為什麼它對培養精神力量和韌性非常重要。

It impacts four main areas of functioning.

它對四個主要功能領域產生影響。

First, adaptability.

首先是適應性。

Neuroplasticity allows your brain to adapt to new situations and challenges.

神經可塑性使大腦能夠適應新的環境和挑戰。

And this flexibility is the basis for being able to navigate the ups and downs and develop resilience.

而這種靈活性正是能夠駕馭波折、培養韌性的基礎。

Second is learning and memory.

其次是學習和記憶。

When you have new experiences and form new neural connections, you're able to learn new skills and retain information.

當你有了新的經歷並形成新的神經連接時，你就能學習新的技能並保留資訊。

Being able to learn boosts your confidence and problem-solving abilities.

學習能力會增強你的自信心和解決問題的能力。

So you can, in fact, teach an old dog new tricks.

是以，事實上，你可以教一隻老狗新的伎倆。

The third impact of neuroplasticity is overcoming negative patterns.

神經可塑性的第三個影響是克服消極模式。

Neuroplasticity empowers you to change negative thought patterns and behaviors.

神經可塑性能讓你改變消極的思維模式和行為。

You can consciously and intentionally create new neural pathways and up-level poor coping skills and reshape how you respond to stress and adversity.

你可以有意識地創造新的神經通路，提升拙劣的應對技能，重塑你應對壓力和逆境的方式。

And the fourth impact is recovery and healing.

第四個影響是恢復和治癒。

Neuroplasticity plays a vital role in recovery from brain injuries and managing mental health conditions.

神經可塑性在腦損傷康復和心理健康管理方面發揮著至關重要的作用。

It offers hope for healing and improving even in challenging circumstances.

即使在充滿挑戰的環境中，它也能帶來治癒和改善的希望。

Several factors can impact your brain's plasticity.

有幾個因素會影響大腦的可塑性。

There's your age.

這就是你的年齡。

Even though neuroplasticity occurs throughout life, it tends to be more pronounced in younger brains.

儘管神經可塑性貫穿人的一生，但它往往在年輕的大腦中更為明顯。

That said, even older adults can benefit from activities that promote plasticity.

儘管如此，即使是老年人也能從促進可塑性的活動中受益。

A rich stimulating environment promotes neuroplasticity.

豐富的刺激環境可促進神經可塑性。

This includes engaging in new experiences, learning new skills, and exposing yourself to diverse sensory inputs.

這包括參與新的體驗、學習新的技能，以及讓自己接觸不同的感官輸入。

The interplay between neuroplasticity and sensory input is one of the reasons hearing loss, vision loss, and social isolation are so harmful to your mental functions.

神經可塑性和感官輸入之間的相互作用是聽力損失、視力損失和社交孤立對心理功能造成嚴重危害的原因之一。

And then there's lifestyle factors.

還有生活方式因素。

Sleep, nutrition, and exercise all play critical roles in supporting neuroplasticity.

睡眠、營養和運動在支持神經可塑性方面都發揮著至關重要的作用。

Quality sleep helps consolidate memories.

高質量的睡眠有助於鞏固記憶。

A balanced diet with minimal processed foods provides nutrients for brain health and regular exercise increases blood flow to the brain and promotes the growth of new neurons.

儘量少吃加工食品的均衡飲食能為大腦健康提供營養，經常鍛鍊能增加大腦的血流量，促進新神經元的生長。

Okay, so that's a lot on neuroplasticity.

好吧，關於神經可塑性的內容還真不少。

Now let's look at some practical strategies to harness the power of neuroplasticity and build mental strength.

現在，讓我們來看看利用神經可塑性的力量和增強心理力量的一些實用策略。

I'm gonna give you three strategies.

我給你三個策略。

One is learning new skills.

一是學習新技能。

Challenging your brain with new activities stimulates the formation of new neural connections.

用新的活動挑戰大腦，可以刺激新神經連接的形成。

And this could be learning something like a musical instrument, picking up a new language, or trying a new hobby.

這可以是學習一種樂器、掌握一門新語言或嘗試一種新愛好。

The second strategy is metacognition and mindfulness.

第二個策略是元認知和正念。

Metacognition is thinking about thinking.

元認知是對思維的思考。

It's a powerful tool for enhancing neuroplasticity and building mental strength.

它是增強神經可塑性和培養精神力量的有力工具。

It involves becoming aware of your thought processes and learning to regulate them effectively.

這包括意識到自己的思維過程，並學會有效地調節它們。

Here's how you can practice metacognition.

下面是你如何練習元認知的方法。

One is self-reflection.

一是自我檢討。

Regularly take time to examine your thoughts and reactions.

經常花時間審視自己的想法和反應。

Ask yourself, why did I respond that way?

捫心自問，我為什麼會做出那樣的反應？

Or what assumptions am I making?

或者我在做什麼假設？

Next is thought journaling.

其次是思想日記。

Write down your thoughts and analyze them objectively.

寫下你的想法，並進行客觀分析。

Look for patterns or cognitive distortions.

尋找模式或認知扭曲。

Then engage in mindful meditation.

然後進行心靈冥想。

This practice helps you observe your thoughts without judgment, increasing your metacognitive awareness.

這種練習可以幫助你不帶評判地觀察自己的想法，增強元認知意識。

By developing metacognitive skills, you can identify and challenge unhelpful thought patterns, improve your decision-making process, enhance your emotion regulation, and boost your learning and problem-solving abilities.

通過發展元認知技能，你可以識別和挑戰無益的思維模式，改善決策過程，加強情緒調節，提高學習和解決問題的能力。

Combining metacognition with mindfulness creates an effective synergy for rewiring your brain and building resilience.

將元認知與正念結合起來，可以有效地發揮協同作用，重新連接你的大腦，培養恢復力。

Now, if this sounds like it's a lot to do on your own, I have something that can help you with all of these activities.

現在，如果這聽起來像是一個人要做的很多事情，我有一些東西可以幫助你完成所有這些活動。

It's my Essential Tools card deck.

這是我的必備工具卡牌。

They are cards that you can carry with you and use on the go.

這些卡片可以隨身攜帶，在旅途中使用。

Cards eight through 17 give you the common cognitive distortions.

卡片 8 到 17 給你提供了常見的認知扭曲。

These can help you recognize unhelpful thought patterns.

這些可以幫助你識別無益的思維模式。

Cards 18 to 24 help you accurately label your emotions.

卡片 18 至 24 可以幫助你準確標記自己的情緒。

And cards 39 to 46 give you eight grounding exercises that you can use for mindful activities.

卡片 39 至 46 給你提供了八種可用於正念活動的接地練習。

Sometimes it's hard to think of these exercises on your own, especially if you're stressed or mentally occupied.

有時，你很難自己想到這些練習，尤其是當你壓力過大或精神緊張時。

There's 52 cards with helpful tools, and you can get them at mentalwellnessstore.com or attached to this video.

這 52 張卡片上都有有用的工具，你可以在 mentalwellnessstore.com 或本視頻的附件中獲取。

So what I just talked about was the second strategy to build mental strength using metacognition and mindfulness.

是以，我剛才談到的是利用元認知和正念來增強心理力量的第二種策略。

The first one was learning a new skill.

第一個是學習新技能。

The third strategy is to engage in activities that challenge your brain, such as puzzles, strategy games, or brain training apps.

第三個策略是參與挑戰大腦的活動，如拼圖、策略遊戲或大腦訓練應用程序。

Even though the clinical effectiveness of brain training games is debated, any activity that engages your mind can contribute to cognitive flexibility.

儘管腦力訓練遊戲的臨床療效還存在爭議，但任何能調動思維的活動都有助於提高認知靈活性。

In my last video on how thoughts strengthen your mind, I talked about the stress response and the cascade of brain chemicals that get activated when you feel threatened or stressed.

在上一段關於 "思想如何強化你的思想 "的視頻中，我談到了壓力反應，以及當你感到威脅或壓力時，大腦中的一系列化學物質會被激活。

You can use some of these techniques that I just discussed to turn down the dial on this response to improve your emotional resilience.

你可以使用我剛才討論的這些技巧來降低這種反應的頻率，從而提高你的情緒恢復能力。

So the message here is understanding neuroplasticity empowers you to take an active role in shaping your brain and by extension, your mental strength and resilience.

是以，這裡要傳達的資訊是，瞭解神經可塑性，就能讓你在塑造大腦的過程中發揮積極作用，進而增強你的精神力量和韌性。

Every thought, action, and experience has the potential to rewire your brain.

每一個想法、行動和經歷都有可能重新連接你的大腦。

By engaging in activities that promote neuroplasticity, like practicing metacognition and cultivating a growth mindset, you can build a more resilient, adaptable brain.

通過參與促進神經可塑性的活動，如練習元認知和培養成長型思維，你可以建立一個更有彈性、適應性更強的大腦。

And speaking of growth mindset, another tool I have for you is my growth mindset 2025 calendar.

說到成長型思維模式，我為你準備的另一個工具是我的成長型思維模式 2025 日曆。

The quote on the front is, growth is the only evidence of life by John Henry Newman.

正面引用的是約翰-亨利-紐曼的名言：成長是生命的唯一證據。

I love that statement.

我喜歡這句話。

It's more than a calendar though.

但它不僅僅是一本日曆。

It's 52 weeks of exercises or reminders related to that month's theme.

這是 52 周與當月主題相關的練習或提醒。

For example, the theme for June is deeper connections.

例如，六月份的主題是 "更深層次的聯繫"。

The quote for that month is, a real friend is one who walks in when the rest of the world walks out by Walter Winchell.

沃爾特-溫切爾（Walter Winchell）本月的名言是：真正的朋友是在其他人都離開的時候走進來的人。

The tip for week 26 is to practice active listening in your conversations this week.

第 26 周的提示是在本週的對話中練習積極傾聽。

This is where you are giving the person your full attention, looking at them while they speak and following up with questions.

這時，你要全神貫注地聽對方說話，在他們說話時注視著他們，並跟進提問。

So often we talk while distracted, maybe while scrolling on social media and that interaction lacks the real connection that it would if we were both fully locked into each other.

是以，我們常常在分心的時候哈拉，也許是在瀏覽社交媒體的時候，這種互動缺乏真正的聯繫，而如果我們都完全沉浸在對方的世界裡，就會有這種聯繫。

In fact, I think we're so used to engaging in distracted interactions that the person talking may not even notice that you're not looking at them because they're also scrolling on their phone while they're talking to you.

事實上，我認為我們已經習慣了分心的互動，以至於說話的人可能根本沒有注意到你沒有在看他們，因為他們在和你說話的同時也在滾動手機。

So there's lots of these weekly tips or exercises along with the affirming quotes for you to reflect on for each month.

是以，每個月都會有很多這樣的每週提示或練習以及肯定性語錄供你反思。

The quality of the paper is card stock, so it will last a while and can be a keepsake that you can use in years to come.

紙張的品質是卡片紙，是以可以使用一段時間，並可作為您多年後的紀念品。

It comes with these fun reminder stickers and makes a great gift.

它配有這些有趣的提醒貼紙，是一份很好的禮物。

So here's my final thought.

這就是我最後的想法。

You've seen today how your brain is not fixed, it's a dynamic organ capable of remarkable change.

今天，你們已經看到了大腦並不是固定不變的，它是一個能發生顯著變化的動態器官。

By harnessing the power of neuroplasticity, you can strengthen your mind, fortify your brain and build the resilience that you need to thrive.

通過利用神經可塑性的力量，你可以增強你的心智，強化你的大腦，並建立你茁壯成長所需的韌性。

In future videos, we'll go deeper into specific strategies for promoting neuroplasticity and building mental strength.

在今後的視頻中，我們將深入探討促進神經可塑性和增強心理力量的具體策略。

We'll explore topics like the role of sleep and brain health, nutrition for cognitive function and advanced mindfulness techniques.

我們將探討睡眠和大腦健康的作用、認知功能營養和高級正念技巧等主題。

Stay tuned and remember, every step you take towards understanding and nurturing your brain is a step toward a more resilient, empowered you.

敬請期待，請記住，你為了解和培養自己的大腦所邁出的每一步，都是朝著一個更有韌性、更有力量的你邁出的一步。

Thank you for watching today and I'll see you in the next video.

感謝您收看今天的節目，我們下期視頻再見。