Name: 壓力下的進食解釋（以及其他奇怪的戰鬥或逃跑反應） (Stress Eating Explained (And Other Weird Fight Or Flight Responses))
Uploaded: 2025-04-30T14:49:25.000Z
Duration: 11 min 2 s

You look around the room and see the faces of people you need to impress staring back at you.

你環顧四周，看到一張張需要討好的人的臉正盯著你。

Then you feel your own face go pale and your heart starts to race.

然後，你會覺得自己的臉色變得蒼白，心跳開始加速。

Your jaw is clenched and for some reason your shoulders are tightening and raising.

你的下巴緊咬著，不知為何，你的肩膀收緊並抬起。

This is a critical moment in your career and your body is completely betraying you.

這是你職業生涯的關鍵時刻，而你的身體卻完全背叛了你。

But there's a good evolutionary reason that you react this way under stress.

但你在壓力下做出這種反應是有充分的進化原因的。

The same fight-or-flight impulses that are ruining that PowerPoint presentation have also served humanity pretty well in the past.

這種 "要麼戰鬥，要麼逃跑 "的衝動毀掉了 PowerPoint 演示文稿，但在過去，它也曾為人類做出過巨大貢獻。

Our bodies have a hard time telling the difference between the stress of being chased by a bear and being chased by a project deadline.

我們的身體很難區分被熊追趕的壓力和被項目截止日期追趕的壓力。

So let's look at 5 weird fight-or-flight responses your body has when you're perfectly safe.

是以，讓我們來看看你的身體在絕對安全的情況下會做出的 5 種奇怪的 "戰鬥或逃跑 "反應。

As smooth as you might think you are, it's clear to anyone looking at you that you've entered fight-or-flight mode.

雖然你自認為很平穩，但任何人都能清楚地看到你已經進入了 "要麼戰鬥，要麼逃跑 "的模式。

Often, the blood will drain away from parts of your face and you look really pale.

通常情況下，血液會從你的臉部流走，你看起來會非常蒼白。

And I said parts of your face, because it doesn't drain from the whole thing.

我說的是臉的一部分，因為它並不是從整個臉上流出來的。

It just moves to a place where it can be more useful.

它只是轉移到了一個更有用的地方。

It gets shuttled to the area around your eyes.

And that helps you make quick eye movements, which you might need when, say, planning and executing an escape.

這可以幫助你快速移動眼球，比如說，在計劃和實施逃學生時，你可能需要用到它。

That's really helpful when you're running from a grizzly, but less so when you're trying to keep your cool in a stressful conversation.

這在你躲避灰熊的時候很有用，但在你試圖在緊張的談話中保持冷靜的時候就沒那麼有用了。

Because blood flowing away from most of your face just shows the other person how stressed you are.

因為血液從你臉上的大部分流走，只會讓對方知道你的壓力有多大。

Now, I have to give a quick disclaimer here that I'm talking about temporary acute stress.

現在，我必須在此聲明，我說的是暫時性的急性壓力。

Chronic stress is a different thing, and this video is not about that.

慢性壓力是另一回事，本視頻與此無關。

A lot of the ways your body goes into fight-or-flight mode are okay every now and again, and might even provide a momentary benefit to you.

你的身體時不時會進入 "戰鬥或逃跑 "模式，這些方式很多都是正常的，甚至可能會給你帶來一時的好處。

But if your body is constantly doing this stuff, it can become harmful.

但如果你的身體一直在做這些事情，就會變得有害。

To show how this happens, one small experiment involved 32 people who were put in a fake crime interrogation.

為了說明這種情況是如何發生的，我們做了一個小實驗，讓 32 人接受假的犯罪審訊。

Some of the participants were told to steal a gold necklace from the lab, while the others didn't get that instruction.

一些參與者被告知要從實驗室偷一條金項鍊，而其他參與者則沒有得到這樣的訓示。

Then, they were interrogated in front of a thermal camera.

然後，他們在熱像儀前接受審訊。

The thermal camera was supposed to capture the fight-or-flight effect of blood redistributing throughout their faces.

紅外熱像儀應該能捕捉到他們面部血液重新分佈所產生的 "要麼戰鬥，要麼逃跑 "的效果。

Using an AI tool to analyze the thermal data, the researchers could accurately guess who was innocent and who was guilty 87% of the time.

利用人工智能工具分析熱數據，研究人員可以在 87% 的情況下準確猜出誰是無辜的，誰是有罪的。

Which means that professionals can use the movement of your blood away from parts of your face as a reliable indicator of stress.

這意味著，專業人士可以利用血液從臉部各部位流走的情況，作為壓力的可靠指標。

But since those participants were following instructions and didn't necessarily feel much heat for their crime, you might not be convinced that this technique really reveals all that much.

但是，由於這些參與者都是按照訓示行事，並不一定會為自己的罪行感到憤怒，所以你可能不會相信這種方法真的能揭示出很多東西。

For the skeptics, another experiment published in 2006 might be more compelling.

對於懷疑論者來說，2006 年發表的另一項實驗可能更有說服力。

These participants were selected because they felt really strongly about something political.

這些參與者之所以被選中，是因為他們對某些政治問題有著非常強烈的感受。

They might have been pro-choice, for example.

And they were told that there was a check in an envelope just down the hall made out to an opposing group, like a pro-life organization.

他們被告知，就在走廊盡頭的一個信封裡有一張支票，支票的抬頭是一個反對派團體，比如一個支持生命的組織。

Then, they could choose whether or not to steal it.

然後，他們可以選擇是否偷竊。

Another important part of this experiment was that they needed to convince the interrogator of their innocence, or else the organization they didn't like would get the money.

這個實驗的另一個重要部分是，他們需要讓審訊者相信他們是無辜的，否則他們不喜歡的組織就會得到錢。

This experiment might be considered more consequential.

這個實驗可能被認為更有意義。

The crime was more genuine, and there was motivation to do it.

犯罪更真實，也更有動機去做。

And researchers ended up being able to identify the criminals and the innocent participants with almost exactly the same accuracy rate as in the other study.

最終，研究人員識別罪犯和無辜參與者的準確率幾乎與另一項研究完全相同。

So both of the studies were able to use facial blood flow changes to reliably tell when a person is stressed.

是以，這兩項研究都能利用面部血流的變化來可靠地判斷一個人是否有壓力。

But that's just one physical sign of stress.

但這只是壓力的一種生理表現。

You don't need a thermal camera to see when someone tenses up.

你不需要紅外熱像儀就能看到某人的緊張情緒。

You know when you're so stressed that you have to actively tell your shoulders to go down and relax?

你知道，當你壓力過大時，你不得不主動告訴自己肩膀放鬆下來？

Or you finish that project and suddenly realize your jaw hurts because you've been clenching it the whole time?

或者你完成了那個項目，突然發現下巴疼，因為你一直都在咬牙堅持？

Or your hand cramps up because you've been gripping the pen so tight?

或者你的手因為握筆太緊而抽筋？

If you were in a real fight-or-flight situation, you'd be tensing to protect yourself.

如果你真的處於 "非戰即逃 "的境地，你就會繃緊神經保護自己。

Like, if you had to jump off a cliff into the water, you'd brace yourself for impact.

就像，如果你要從懸崖上跳入水中，你會做好準備迎接衝擊。

But when you're writing a paper, sure, it's stressful, but you don't need to brace yourself that way.

但當你寫論文時，當然會有壓力，但你不需要這樣為自己打氣。

It's just a stress response we can't seem to shake.

這只是我們似乎無法擺脫的應激反應。

One study tested this effect using electromyography, or EMG, measurements.

一項研究使用肌電圖（EMG）測量法測試了這種效果。

An EMG assesses the electrical responses from your muscles.

And in this case, they were testing the participants' muscle responses to the anticipation of an electric shock.

在這種情況下，他們測試的是參與者對電擊預期的肌肉反應。

It's not quite the same kind of stress as a presentation, but this study gives us an idea of how your muscles respond to stress in general.

這與演講的壓力不太一樣，但這項研究讓我們瞭解了肌肉對壓力的一般反應。

And don't worry, these shocks weren't enough to do any damage.

別擔心，這些震動不足以造成任何傷害。

The researchers were interested in the response to not just physical, but also psychological stress, anyway.

無論如何，研究人員感興趣的不僅是對生理壓力的反應，還有對心理壓力的反應。

To get both of these factors into their study design, they told participants they were going to stress test them with an electrical shock.

為了在研究設計中考慮到這兩個因素，他們告訴參與者將對他們進行電擊壓力測試。

But the participants wouldn't know when the shock was coming.

但參與者不會知道衝擊何時到來。

That way, they could get pre-stress, immediately after stress, and post-stress muscle reactions.

這樣，他們就能獲得應激前、應激後和應激後的肌肉反應。

They found that just waiting for the shock to happen led to increased muscle tension, with participants' pre-stimulus muscle tension higher than at baseline.

他們發現，僅僅等待衝擊發生就會導致肌肉緊張度增加，參與者在刺激前的肌肉緊張度高於基線時的肌肉緊張度。

Then, when the shock finally came, there was an immediate spike in tension followed by a decrease.

然後，當衝擊終於來臨時，緊張度立即飆升，隨後又下降。

So basically, it's not just the pain that causes muscle tension, but also the anticipation of it.

是以，基本上，導致肌肉緊張的不僅僅是疼痛，還有對疼痛的預期。

And even though you might tighten up from both physical and psychological stress, this study was just describing a physical tensing response.

儘管生理和心理壓力都會讓人緊張，但這項研究只是描述了生理上的緊張反應。

The next item on our list shows how intense the emotional response from stress can be.

我們清單上的下一項顯示了壓力所帶來的情緒反應有多麼強烈。

但在下一個項目之前，這裡有一則廣告。

This is an unprecedented month for SciShow.

對於科學秀來說，這是前所未有的一個月。

Today, I have the honor of thanking three presidents of science.

今天，我有幸向三位科學主席表示感謝。

We've got McLaren Stanley, who's named after one of the fanciest cars and one of the fanciest cups.

我們有邁凱輪-斯坦利，他的名字取自最豪華的汽車之一和最豪華的杯子之一。

We've got Charlie Stanley, who's named after a young boy who has a famous dog and also the other famous cup.

我們有查理-斯坦利（Charlie Stanley），它的名字來源於一個小男孩，他有一隻著名的狗，還有另一個著名的杯子。

And also, thank you to TJ Stein, who's also named after a cup.

此外，還要感謝 TJ Stein，他也是以杯子命名的。

It's spelled different, but it's a very cup-centered bunch of folks here.

雖然拼法不同，但這裡的人都非常以杯子為中心。

Thank you to all three of you for making accurate information free for anyone with an internet connection.

感謝你們三位為任何有網絡連接的人免費提供準確的資訊。

If you're like most people who watch SciShow, you don't pay a thing.

如果你和大多數收看科教片的人一樣，就不會支付任何費用。

You get to sit back and learn from our made-from-scratch videos about the wonder of the world and the constant innovation happening everywhere.

您可以坐下來，從我們精心製作的視頻中瞭解世界的奇妙和各地不斷髮生的創新。

These videos are free, and we want them to be free, but they still cost money to make.

這些視頻是免費的，我們也希望它們是免費的，但它們的製作仍然需要成本。

And we reconcile those conflicting statements with the help of patrons like the presidents of science.

在科學院院長等贊助人的幫助下，我們調和了這些相互矛盾的說法。

They pay for SciShow, so you don't have to.

他們為 SciShow 付了錢，所以你不必付錢。

And if you can join them responsibly, we'd love to have you at patreon.com slash SciShow.

如果你能負責任地加入他們，我們非常歡迎你訪問 patreon.com slash SciShow。

If you feel emotionally sensitive during stressful situations, that's clearly not helping you accomplish whatever is stressing you out.

如果你在有壓力的情況下感覺情緒敏感，這顯然無助於你完成任何讓你感到壓力的事情。

Crying in an interview won't get you the job, and yelling at your coworker won't help the team work together to finish a project.

面試時哭泣不會讓你得到工作，對同事大喊大叫也不會幫助團隊合作完成項目。

But sometimes, our emotions get the best of us.

但有時，我們的情緒會影響我們的判斷。

This happens because the emotional regulation center of your brain, a region called the amygdala, is one of the main areas controlling how you respond to stress.

之所以會出現這種情況，是因為大腦的情緒調節中心，即杏仁核區域，是控制您如何應對壓力的主要區域之一。

When you suddenly find yourself in that kind of situation, your amygdala responds by sending fast-acting chemical signals to other parts of your body to boost its overall excitability.

當您突然發現自己處於這種情況下時，杏仁核就會做出反應，向身體其他部位發出快速反應的化學信號，以提高其整體興奮性。

This makes you more vigilant and able to respond to threats.

這將提高您的警惕性和應對威脅的能力。

The side effect of activating your emotion center is, well, emotion.

激活情緒中心的副作用就是，情緒。

One study published in 2022 investigated how the amygdala communicates with other parts of the brain during stressful situations.

2022 年發表的一項研究調查了杏仁核在壓力情況下如何與大腦的其他部分進行交流。

Many of us dread the idea of any kind of math test, but this one was made even more stressful by time limits to answer each question, pressure to get them right or else the data wouldn't be used, and disappointed feedback from the experimenters when a participant missed a question.

我們中的許多人都害怕任何形式的數學測試，但這次測試的壓力更大，因為每道題都有答題時間限制，必須答對，否則數據將無法使用，而且當參與者錯過一道題時，實驗人員還會給出令人失望的反饋。

During that stress nightmare, the participants had Functional Magnetic Resonance Imaging, or fMRI, readings to see what was going on in their amygdalas.

在這場壓力噩夢中，參與者接受了功能磁共振成像（fMRI）檢查，以瞭解他們杏仁核中的情況。

The main conclusion was that the parts of the brain keeping your amygdala in check aren't communicating with it as much when a stressful event happens.

主要結論是，當壓力事件發生時，大腦中控制杏仁核的部分與杏仁核的交流並沒有那麼多。

And that might be why you respond to it so emotionally.

這可能就是你對它如此情緒化的原因。

This builds on an earlier study that found that the amygdala is more responsive yet less selective in stressful situations.

此前的一項研究發現，在壓力情況下，杏仁核的反應性更強，但選擇性較弱。

Since you're in fight or flight mode, the default is that everything is important to respond to.

由於你處於 "戰鬥或逃跑 "模式，默認情況下，所有事情都必須做出反應。

That adaptation to increased vigilance with the side effect of lowered emotional inhibitions might help you notice a jaguar emerging from the shadows, but it could ruin your office banter.

提高警惕的同時降低情緒抑制的副作用可能會幫助你注意到一隻從陰影中竄出的美洲虎，但它可能會破壞你在辦公室的談笑風生。

And emotions aren't the only thing stress can make you lose control over.

而情緒並不是壓力唯一能讓你失控的東西。

Sometimes it makes it hard to control things as basic as breathing.

有時，連呼吸這樣基本的事情都難以控制。

When you're about to knock on your boss's door, you might feel your heart start to race and begin breathing faster than you'd like.

當你即將敲開老闆的家門時，你可能會感到心跳加速，呼吸急促。