Name: 你會自言自語嗎？如何利用你的內在聲音 | Ethan Kross | TED (Do You Talk to Yourself? Here’s How to Harness Your Inner Voice | Ethan Kross | TED)
Uploaded: 2025-04-09T11:38:26.000Z
Duration: 12 min 53 s

反身代名詞

So, today what I want to do is talk to you about the most important conversations you have each day, the conversations you have with yourselves.

所以，今天我想跟你們談談每天最重要的對話，也就是你們與自己的對話。

I'm the Director of the Emotion and Self-Control Lab at the University of Michigan.

我是密歇根大學情緒與自控實驗室主任。

And for the past 25 years, I've been studying how people can manage their emotions.

在過去的 25 年裡，我一直在研究人們如何管理自己的情緒。

And one of the things that I've learned during that time, I'm managing my emotions right now.

在這段時間裡，我學會了一件事，那就是管理好自己的情緒。

One of the things that I've learned during that time is that a key to managing one's emotions effectively involves understanding how to harness this mysterious force called the voices inside our head.

在這段時間裡，我學到的其中一件事是，有效管理自己情緒的關鍵在於瞭解如何駕馭這種被稱為 "腦內聲音 "的神祕力量。

Now I realize some of you may be asking yourself right now, what is a purported serious scientist doing talking about a squishy topic like the voices inside our head?

現在，我意識到你們中的一些人可能會問自己，一個號稱嚴謹的科學家怎麼會談論像 "腦內聲音 "這樣軟弱無力的話題呢？

But I want to point out the elephant in the room that, you know, if you've just asked yourself that question, you are talking to yourself and that's totally okay because the vast majority of us have a voice inside our head.

但我想指出房間裡的大象，你知道，如果你剛剛問了自己這個問題，你就是在自言自語，這完全沒關係，因為我們絕大多數人的腦子裡都有一個聲音。

Here's a scientific fact that I absolutely love.

這裡有一個我非常喜歡的科學事實。

We spend between one half and one third of our waking hours not focused on the present.

我們醒著的時候，有二分之一到三分之一的時間沒有專注於當下。

Between one half and one third of the time, our minds, they are drifting away.

在二分之一到三分之一的時間裡，我們的思想都在飄忽不定。

你們中的一些人現在就在這樣做。

Once we find ourselves drifting away, one of the things that we're doing is talking to ourselves and listening to what we say.

一旦我們發現自己漸行漸遠，我們所做的事情之一就是自言自語，傾聽自己所說的話。

Now when scientists like myself use the term inner voice, what we're talking about is our ability to silently use language to reflect on our lives.

現在，當像我這樣的科學家使用 "內心的聲音 "這一術語時，我們所說的是我們默默使用語言反思生活的能力。

And it turns out this is one of your superpowers because your inner voice lets you keep information active in your head for short periods of time, like when you go to the grocery store.

事實證明，這是你的超能力之一，因為你內心的聲音能讓你在短時間內，比如去雜貨店買東西時，將資訊活躍在腦海中。

And if you're like me, 15 seconds into the expedition, you forget what you're supposed to buy.

如果你和我一樣，在探險開始 15 秒後，就會忘記自己應該買什麼。

然後你在腦海中重複這份清單。

We also use our inner voice to simulate and plan, like when we silently rehearse what we're going to say before an important presentation or an interview.

我們也會用內心的聲音來模擬和計劃，比如在重要的演講或面試前，我們會默默排練要說的話。

And of course, we use our inner voice to control and motivate ourselves, as I did just before I came on stage.

當然，我們也會用內心的聲音來控制和激勵自己，就像我在上臺前所做的那樣。

I silently said to myself, come on, man, you've got this.

我默默地對自己說，加油，夥計，你能行的。

Deep breath. 45 minutes and you are done.

深呼吸。45 分鐘，你就大功告成了。

And of course, all of you just said to yourself, this guy thinks he's talking for 45 minutes.

當然，你們所有人都會對自己說，這傢伙以為他能說上 45 分鐘。

Finally, perhaps most magically, we use our inner voice to make sense of this messy world that we often live in.

最後，也許最神奇的是，我們用內心的聲音來理解我們經常生活的這個混亂的世界。

When we experience challenges, we turn our attention inward.

當我們遇到挑戰時，我們會將注意力轉向內部。

And our inner voice helps us create those stories that shape our sense of self, stories that really craft our identity.

我們內心的聲音會幫助我們創造那些塑造我們自我意識的故事，那些真正塑造我們身份的故事。

So your inner voice, this is a remarkable tool.

所以，你內心的聲音，是一個了不起的工具。

The problem is, it is a tool that often jams up on us when we need it most.

問題是，在我們最需要它的時候，它卻常常成為我們的絆腳石。

We don't come up with clear solutions to our problems.

我們沒有找到解決問題的明確辦法。

We get stuck in negative thought loops instead.

我們反而會陷入消極的思維循環。

We worry, we ruminate, we experience what I call the dark side of our inner voice, chatter.

我們會擔心，我們會反芻，我們會經歷我所說的內心聲音的陰暗面--喋喋不休。

How do you know if you're experiencing chatter?

如何知道自己是否出現了喋喋不休的情況？

If you ever find yourself trying to work through a problem, but not making any progress, or if you find yourself berating yourself incessantly, I'm an idiot, such an idiot.

如果你發現自己試圖解決一個問題，但卻毫無進展，或者你發現自己不停地責怪自己，那我就是個白痴，真是個白痴。

Now if this description of chatter resonates with any of you here, I'm sure it does not.

如果在座的各位對這種喋喋不休的描述有共鳴，我相信一定不會。

But if it does, my response to you is, welcome to the human condition, my friends.

但如果真的是這樣，我的回答是：歡迎來到人類的世界，我的朋友們。

We all have the capacity to experience it at times.

我們每個人都會有這樣的經歷。

It also happens to be one of the big problems we face as a species.

這也恰好是我們人類面臨的重大問題之一。

And I say this because if you look at what chatter does to us, it sinks us in three domains of life that I would argue everyone here cares a great deal about.

我之所以這麼說，是因為如果你看看喋喋不休會對我們造成什麼影響，它會讓我們在生活的三個領域陷入困境，而我認為在座的各位都非常關心這三個領域。

One thing that chatter does, it makes it really hard for us to think and perform.

喋喋不休會讓我們難以思考和執行。

If you've ever had the experience of sitting down to read a few pages in a book, and under oath you would swear to a judge that you have read the words on the screen or page, but you get to the end of the section, the chapter, and you don't remember a damn thing that you've read, you've experienced one way that chatter undermines us.

如果你曾有過這樣的經歷：坐下來讀幾頁書，在宣誓的情況下，你會向法官發誓你已經讀完了螢幕上或書頁上的文字，但當你讀到這一節、這一章的結尾時，你卻一點也記不起來你讀過的東西，你就會體驗到喋喋不休對我們的一種損害。

It consumes our attention, leaving very little left over to do the things that we often want and need to do.

它消耗了我們的注意力，讓我們幾乎沒有時間去做我們經常想做和需要做的事情。

Chatter also creates friction in our relationships with other people.

喋喋不休也會在我們與他人的關係中產生摩擦。

Because when we experience chatter, we're often highly motivated to share its glory with those around us.

因為當我們經歷喋喋不休的時候，往往會有很強的動力與周圍的人分享它的榮耀。

What I mean by that is we often want to talk about our chatter.

我的意思是，我們經常想談談我們的嘮叨。

So we find someone to talk to, and then we keep on talking over and over again.

於是，我們找人傾訴，然後一遍又一遍地說個不停。

This can have a really sad consequence of pushing away people who genuinely care about us because there's only so much that they can endure before we start to bring them down.

這可能會帶來一個非常可悲的後果，那就是把真正關心我們的人拒之門外，因為在我們開始讓他們失望之前，他們只能忍受這麼多。

So chatter helps explain how stress gets under our skin to impact our physical health because what it does is it prolongs our stress response.

是以，喋喋不休有助於解釋壓力是如何潛入我們的皮膚影響我們的身體健康的，因為它的作用是延長我們的壓力反應。

And that creates a wear and tear in our body that is physically damaging, predicts things like problems of cardiovascular disease, inflammation, even certain forms of cancer.

這就造成了身體的磨損，對身體造成損害，預示著心血管疾病、發炎甚至某些形式的癌症等問題。

And when people hear about these findings, the question they often ask me is, how can I silence this inner voice?

當人們聽到這些發現時，他們經常問我的問題是：我怎樣才能讓這個內心的聲音安靜下來？

And I don't think this is the best question to be asking because your inner voice is a remarkable tool.

我不認為這是一個最好的問題，因為你內心的聲音是一個非凡的工具。

What we want to figure out is how to harness it.

And this is where the really, really good news comes into play.

This is precisely the question that scientists like myself have been trying to answer for a few decades now.

這正是像我這樣的科學家幾十年來一直試圖回答的問題。

And we have learned a lot about the science-based tools that exist to do precisely this.

我們已經學到了很多關於科學工具的知識，而這些工具恰恰可以做到這一點。

Now, there are many, many tools out there.

現在，市面上有很多很多工具。

I'm not going to tell you about each one because then we would go for 45 minutes, but I do want to share with you three of my favorites.

我不打算逐一介紹，因為那樣的話，我們會說上 45 分鐘，但我確實想與你們分享我最喜歡的三部作品。

Right before Malala Yousafzai became the youngest person to ever win the Nobel Peace Prize for advocating for the rights of young girls to receive an education, she was invited onto The Daily Show with Jon Stewart to talk about her experience.

就在馬拉拉-優素福扎伊因倡導女童接受教育的權利而成為史上最年輕的諾貝爾和平獎得主之前，她受邀參加了喬恩-斯圖爾特的《每日秀》節目，講述了自己的經歷。

At one point during the interview, she begins to explain what went through her head when she first discovered that the Taliban were plotting to kill her.

在採訪過程中，她有一次開始解釋，當她第一次發現塔利班正在密謀殺害她時，腦子裡在想些什麼。

I want to present to you a quote right here of how she starts to talk about this experience.

我想向你們介紹一段她是如何開始講述這段經歷的。

I used to think that the Taliban would come and he would just kill me.

我曾經以為塔利班會來，他會直接殺了我。

Nothing particularly out of the ordinary here.

She's talking to herself in the first person, the way we typically think about our lives.

她在以第一人稱自言自語，這是我們通常思考自己生活的方式。

But the moment she gets to this part of the experience, right, the Taliban, they're on my doorstep, right?

但當她進入這一段經歷的時候，對吧，塔利班，他們就在我家門口，對嗎？

It's what is arguably the climax, the most stressful, chatter-provoking event you can imagine.

這可以說是高潮，是你能想象到的最緊張、最令人喋喋不休的事件。

Once she gets to that part, she does something kind of strange.

一到那部分，她就會做一些奇怪的事情。

I'm going to show you another quote here, and I want you to just look at what she says.

我再給你們看一段話，你們看看她是怎麼說的。

I asked myself, what would you do, Malala?

我問自己，馬拉拉，你會怎麼做？

Then I would reply to myself, Malala, just take a shoe and hit him.

然後我就會對自己說，馬拉拉，你就拿只鞋打他吧。

But then I said, if you hit a Taliban with your shoe, then there would be no difference between you and the Taliban.

但我又說，如果你用鞋打塔利班，那你和塔利班就沒有區別了。

So she starts off in the first person, but then she switches.

所以她一開始用的是第一人稱，但後來又換了。

She's giving herself advice like she would someone else, using her name and the word you.

她在給自己提建議，就像給別人提建議一樣，用的是自己的名字和 "你 "這個詞。

In this instance, what Malala is doing, she's using a tool that we have studied.

在這個例子中，馬拉拉所做的是使用我們研究過的一種工具。

這就是所謂的疏遠的自我對話。

And it is useful because we human beings are much, much better at giving advice to other people than we are taking our own advice.

它之所以有用，是因為我們人類給別人提建議的能力要比我們自己接受建議的能力強得多。

So if you've ever felt like a giant hypocrite, once again, welcome to the human condition.

所以，如果你曾經覺得自己是個大偽君子，那麼請再次歡迎你來到人類的世界。

It's called Solomon's paradox, named after the Bible's King Solomon, who was famous for being able to give great advice to other people.

它被稱為所羅門悖論，以《聖經》中的所羅門王命名，所羅門王以善於給別人提出好建議而聞名於世。

But when it came to his own affairs, he stumbled mightily.

但在自己的事情上，他卻磕磕絆絆。

Using your own name and you shifts your perspective.

用你自己的名字和你自己來轉換視角。

It gets you to relate to yourself like you were giving advice to someone else.

它能讓你像給別人提建議一樣與自己建立聯繫。

And that makes it much, much easier for us to wisely work through our problems.

這讓我們更容易、更明智地解決我們的問題。

Another tool you can use to manage your chatter is other people.

您可以使用的另一個管理聊天工具是其他人。

But you have to be really careful about who you go to for chatter support.

但是，在向誰尋求哈拉支持時，你必須非常謹慎。

Many people think that the best way to help someone else is to let them vent their emotions.

很多人認為，幫助別人的最好方式就是讓他們發洩情緒。

But venting doesn't help us work through our chatter.

但發洩並不能幫助我們解決喋喋不休的問題。

Want to repeat that again because it's a really important take home.

我想再重複一遍，因為這真的很重要。

Venting doesn't help us work through our chatter.

發洩並不能幫助我們解決喋喋不休的問題。

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你會自言自語嗎？如何利用你的內在聲音 | Ethan Kross | TED (Do You Talk to Yourself? Here’s How to Harness Your Inner Voice | Ethan Kross | TED)

perspective

phenomenon

present

vast