Name: 情緒是如何產生的身體預算系統 (How Emotions Are Made: The Body Budgeting System)
Uploaded: 2025-06-17T18:31:49.000Z
Duration: 12 min 52 s

Hello everybody, and welcome to Simon's Book Club, where we'll talk about some of the best books on neuroscience, relationships, mental health, mindfulness, well-being, and lots of good ideas to undo the unhelpful ones we've been raised to believe.

大家好，歡迎來到 "西蒙讀書俱樂部"，在這裡我們將討論一些關於神經科學、人際關係、心理健康、正念、幸福感的好書，以及很多好的想法，以消除我們從小到大所相信的那些無益的想法。

基礎被動語態

Today, I'm going to explain how emotions are made by discussing the book, How Emotions

今天，我將通過討論《情緒是如何產生的》一書來解釋情緒是如何產生的。

分詞構句

Are Made, written by Lisa Feldman Barrett, who is a juggernaut in the world of neuroscience.

這本書的作者麗莎-費爾德曼-巴雷特（Lisa Feldman Barrett）是神經科學領域的巨擘。

In my first two videos on the book, I talked about some of the junk science and the mistaken ideas we have about the brain and emotion, and then I got into how we learn emotions.

在關於這本書的前兩個視頻中，我談到了一些垃圾科學以及我們對大腦和情緒的錯誤認識，然後我談到了我們是如何學習情緒的。

The basic idea is, when we're babies, our parents interpret our situations and body language for us, and when they tell us that we're feeling angry, happy, or sad, they're teaching us these words and emotional concepts.

基本原理是，當我們還是嬰兒時，父母會為我們解釋我們的處境和肢體語言，當他們告訴我們我們感到憤怒、高興或悲傷時，他們就是在教我們這些詞語和情緒概念。

We don't naturally have anger from birth, or parts of our brain dedicated to anger.

我們並不是天生就有憤怒，大腦中也沒有專門用於憤怒的部分。

We learn how to attribute some sensations we have in our bodies to the word anger.

我們學習如何將身體的一些感覺歸因於 "憤怒 "這個詞。

Basically, it's our family of origins that, in a sense, set us up to be angry.

從根本上說，是我們的出身家庭，在某種意義上，為我們的憤怒埋下了伏筆。

Now, that's how we learn emotions when we're young, but that doesn't explain how we experience these emotions when we're older.

現在，這就是我們在年輕時學習情緒的方式，但這並不能解釋我們在年老時如何體驗這些情緒。

Emotions are made, and I don't just mean made up, but also, they're made up on the spot.

情感是編造出來的，我指的不僅僅是編造，而且是現場編造。

We make our emotions every time we experience them, as in, we reconstruct the experiences of emotion.

我們每次體驗情緒時都會製造情緒，就像我們重構情緒體驗一樣。

Now, this might be a difficult idea to grasp, so let's start with another important idea that can ease us in, and that is the purpose of the brain.

現在，這可能是一個很難理解的概念，所以讓我們從另一個可以讓我們輕鬆理解的重要概念開始，那就是大腦的目的。

For starters, the majority of what your brain does is unconscious.

首先，大腦的大部分工作都是無意識的。

In one of the neuroscience classes I took, I was told that the brain processes 11 million bits of information per second, and we're only conscious of about 40 of those pieces per second.

在我選修的一門神經科學課上，老師告訴我，大腦每秒處理 1100 萬比特的資訊，而我們每秒只能意識到其中的 40 個資訊。

40 out of 11 million, and 40 is a generous number.

1 100 萬中有 40 個，40 是個很寬鬆的數字。

I read elsewhere that we're conscious of only 7 bits of information, plus or minus 2.

我在其他地方讀到過，我們意識到的資訊只有 7 個比特，正負 2 個比特。

In other words, your brain wasn't built to think, or for you to have conscious experiences that you're having right now.

換句話說，你的大腦並不是為了思考而生，也不是為了讓你擁有現在這種有意識的體驗而生。

99.9999999% of what your brain does isn't thinking.

你的大腦 99.9999999% 的工作都不是在思考。

So what does your brain do with the other 99.9999999%?

那麼，你的大腦是如何處理其餘的 99.9999999%的呢？

Among other things, the brain's main purpose is to manage your body budget.

除其他外，大腦的主要作用是管理身體預算。

Your brain allocates resources to your body.

It's the network hub, the control center that commands the distribution of chemicals throughout your system, all unconsciously.

它是網絡樞紐，是控制中心，指揮著整個系統中化學物質的分配，而這一切都是無意識的。

You're not willing your heart to beat, or for your hormones to secrete, or your hair to grow.

你不願意讓你的心臟跳動，不願意讓你的荷爾蒙分泌，也不願意讓你的頭髮生長。

Your body budgeting regions play a vital role in keeping you alive.

您的身體預算區域對維持您的生命起著至關重要的作用。

Each time your brain moves any part of your body, inside or out, it spends some of its energy resources, the stuff it uses to run your organs, your metabolism, and your immune system.

每當你的大腦移動身體的任何部位時，不管是在身體內部還是外部，它都會消耗掉一些能量資源，這些能量用於運行你的器官、新陳代謝和免疫系統。

You replenish your body's resources by eating, drinking, and sleeping, and you reduce your body's spending by relaxing with loved ones, even having sex.

你可以通過吃喝拉撒來補充身體的資源，也可以通過與夫妻放鬆甚至做愛來減少身體的消耗。

To manage all of this spending and replenishing, your brain must constantly predict your body's energy needs, like a budget for your body.

為了管理所有這些支出和補充，大腦必須不斷預測身體的能量需求，就像為身體制定預算一樣。

Just as a company has a finance department that tracks deposits and withdrawals and moves money between accounts so its overall budget stays in balance, your brain has circuitry that is largely responsible for your body budget.

就像一家公司有一個財務部門，負責跟蹤存款和取款，並在賬戶之間移動資金，以保持總體預算平衡一樣，你的大腦也有一個電路，在很大程度上負責你的身體預算。

That circuitry is within your interoceptive network.

這種電路就在你的感知網絡中。

Your body budgeting regions make predictions to estimate the resources to keep you alive and flourishing, using past experience as a guide.

您的身體預算區域會以過去的經驗為指導，對維持您的生命和繁榮所需的資源進行預測。

Because every brain region that's claimed to be a home of emotion in humans is a body budgeting region within the interoceptive network.

因為每一個被認為是人類情感發源地的腦區，都是感知網絡中的身體預算區。

These regions, however, don't react in emotion.

然而，這些區域不會產生情緒反應。

They predict, intrinsically, to regulate your body budget.

從本質上講，它們可以調節您的身體預算。

They issue predictions for sights, sounds, thoughts, memories, imagination, and yes, emotions.

它們會對景象、聲音、思想、記憶、想象力以及情感進行預測。

The idea of an emotional brain region is an illusion caused by the outdated belief in a reactive brain.

情緒腦區的概念是反應腦這種過時觀念造成的幻覺。

But the message hasn't trickled down to many psychologists, psychiatrists, sociologists, economists, and others who study emotion.

但是，許多心理學家、精神病學家、社會學家、經濟學家和其他研究情感的人並沒有得到這一資訊。

When you feel stressed out, or your heart racing, or butterflies in your stomach, or anxiety gripping you, it's very often because your brain perceives something of importance, like your secret crush walking by, or your boss messaging you to come to her office, or a driver cutting you off on the highway, or your phone slipping out of your hands.

當你感到壓力過大、心跳加速、胃部起伏不定或焦慮不安時，往往是因為你的大腦感知到了一些重要的事情，比如你暗戀的人從你身邊走過，或者你的老闆給你發資訊讓你去她的辦公室，或者司機在高速公路上攔住了你的去路，或者你的手機從手中滑落。

Your brain is predicting something important about to happen, a need of yours that's about to be met, or in risk of being thwarted, and so it's giving the order to your body to squirt out different hormones, cortisol, adrenaline, blood sugar, serotonin, and the like, to get you ready for the action it deems appropriate.

你的大腦正在預測即將發生的重要事情，你的某種需求即將得到滿足，或有可能被挫敗，是以它向你的身體下達命令，噴射出不同的激素、皮質醇、腎上腺素、血糖、血清素等，讓你做好準備，採取它認為適當的行動。

All very quickly, before you even frame the conscious thought of what's happening.

這一切都來得非常快，在你意識到發生了什麼之前就已經定格了。

Think of it like the feeling of your car revving up, vroom, vroom, revving your body into action.

把它想象成你的汽車發動起來的感覺，"轟隆隆"，"轟隆隆"，讓你的身體行動起來。

How does your brain determine when to deploy these different chemicals in your body?

您的大腦如何決定何時在您的體內部署這些不同的化學物質？

The same way it learned words, through statistical inferencing based on past experiences.

它學習單詞的方法與此相同，都是通過基於以往經驗的統計推斷。

So if you were taught by your parents, like in the example of Sophie from the previous video, that in situations when your goals are thwarted by someone blameworthy, you feel the word anger, then when you're an adult, and you're in a situation in which your goals are thwarted by someone blameworthy, your brain will remember that lesson.

是以，如果父母教導你，就像上一段視頻中索菲所舉的例子一樣，當你的目標被值得責備的人挫敗時，你就會感到憤怒，那麼當你成年後，當你的目標被值得責備的人挫敗時，你的大腦就會記住這個教訓。

And it'll recreate not just what you did in those situations, as in not just your patterns of behavior and your reactions, your facial movements and your tone of voice, but also what your body felt like in those situations.

它不僅會重現你在這些情況下的行為，如你的行為模式、反應、面部動作和語氣，還會重現你在這些情況下的身體感覺。

It won't just recreate what you did externally, it'll also recreate what you felt internally.

它不僅會再現你的外在表現，還會再現你的內在感受。

Essentially, when we feel an emotion, we are remembering, or re-membering, as in reconstructing previous situations.

從本質上講，當我們感受到某種情緒時，我們是在回憶或重新回憶，就像在重建以前的情境一樣。

Similar thoughts, similar beliefs, similar facial movements, similar tension in the muscles, and similar squirts of cortisol and adrenaline in similar parts of the body.

相似的想法、相似的信念、相似的面部動作、相似的肌肉緊張、相似的皮質醇和腎上腺素在身體相似部位的噴發。

If this sounds like mumbo jumbo, I'm sure you've heard of patterns before, and how we need to break free from our old patterns.

如果這聽起來像胡言亂語，我相信你以前一定聽說過模式，以及我們需要如何擺脫舊模式。

Now these patterns aren't just patterns of behavior.

現在，這些模式不僅僅是行為模式。

The sensations you're feeling at those times, the flushing of your face, or the racing of your pulse, the thoughts that emerge in those situations, are all part of the pattern that is being re-created.

這些時候你的感覺、臉部的潮紅、脈搏的跳動、在這些情況下出現的想法，都是正在重新創建的模式的一部分。

Now if you'll allow me some woo-woo here for a second, this is how I think of reincarnation.

現在，請允許我在這裡胡言亂語一下，這就是我對轉世的看法。

If we don't wake up from our patterns, we will re-incarnate, as in we will be in the same carnation, the same body, the same patterns, the same chemical composition that we were in before.

如果我們不從自己的模式中覺醒，我們就會重新投胎，就像我們會在同樣的康乃馨、同樣的身體、同樣的模式、同樣的化學成分中。

Now this is where I think mindfulness and meditation are not just useful to us, but kind of really f***ing important.

現在，我認為正念和冥想不僅對我們有用，而且非常重要。

We learned a lot of these emotions and patterns of behavior to get by early in life.

我們學會了很多這樣的情緒和行為模式，以便在生命的早期過上好日子。

Later on in life, therapy shows us that a lot of our older patterns aren't really serving us.

後來，心理治療告訴我們，很多舊模式並不能真正為我們所用。

They worked to help us get by when we were younger, but we're different now, and in entirely different situations, and we're going to need to act differently.

它們在我們年輕時幫助我們渡過難關，但我們現在不同了，處境也完全不同，我們需要採取不同的行動。

A lot of our patterns of behavior and frameworks of understanding and beliefs about others are actually getting in the way of our goals and values, and causing us more harm than good.

我們的很多行為模式以及對他人的理解和信念框架實際上阻礙了我們的目標和價值觀，對我們弊大於利。

One of the things that I've learned in mindfulness and meditation is to tease apart these patterns of emotion.

我在正念和冥想中學到的方法之一，就是把這些情緒模式區分開來。

If I'm in a situation in which I'm feeling really emotional, I don't have to follow the pattern that I usually do, and do the first thing that comes to mind.

如果我遇到了非常情緒化的情況，我就不必按照通常的模式，想到什麼就做什麼。

I could sit with it for a bit, with patience and curiosity, and see what I could learn from it.

我可以帶著耐心和好奇心坐一會兒，看看我能從中學到什麼。

If you are at all into making videos or working with cameras, you might experience something similar when you watch a movie.

如果您喜歡製作視頻或使用攝影機，那麼在觀看電影時，您可能會有類似的體驗。

Instead of getting lost in the story, I so often take a step back and look at how the scene was lit, how they're pulling focus, how they're framing the shot, what soundtrack they're using.

我經常退後一步，看看場景是如何照明的，他們是如何拉焦的，他們是如何取景的，他們使用了什麼配樂，而不是沉浸在故事中。

I could take a step back and notice how the story is constructed.

我可以退後一步，看看故事是如何構建的。

And I try to do the same with the story that I'm telling myself when I experience an emotion.

當我體驗到某種情緒時，我也會試著給自己講故事。

But I want to end this video off with a story and a question that has been bothering me for a long time.

但我想用一個故事和一個困擾我很久的問題來結束這段視頻。

When I was living in Japan, I was in a car with a couple of friends, Rachel and June.

我在日本生活時，曾和幾個朋友雷切爾和瓊在一輛車裡。

June was driving us to Nagoya station and I was sitting in the front seat and Rachel was in the back.

瓊開車送我們去名古屋車站，我坐在前座，瑞秋坐在後座。

It was dark outside and there weren't many streetlights in this area.

外面一片漆黑，這一帶沒有多少路燈。

I was asking Rachel about anxiety because I heard her talk about it before in videos, but I didn't understand what it was and it wasn't something that I felt.

我問瑞秋關於焦慮的問題，因為我以前在視頻中聽她說過，但我不明白那是什麼，而且我也沒有這種感覺。

She told me that anxiety is similar to the feeling when you trip and you catch yourself from falling, except you feel it for a long time.

她告訴我，焦慮就像你絆倒時抓住自己不摔倒的感覺一樣，只不過你會感覺很久。

I remembered what it was like to almost fall and what my body felt like in that situation.

我想起了差點摔倒的感覺，以及在那種情況下身體的感受。

From that day forward, I was aware when my body felt similar to how I feel when I'm trying to catch myself from falling and I noticed in what situations my body felt like that, which was primarily in situations I found very challenging, especially when I was around confrontational people.

從那天起，我意識到自己的身體什麼時候會有類似於試圖抓住自己不摔倒時的感覺，我也注意到在什麼情況下我的身體會有這種感覺，這主要是在我覺得非常具有挑戰性的情況下，尤其是當我和對抗性的人在一起時。

In other words, after learning about anxiety, I started to feel anxiety when I didn't feel it before.

換句話說，在瞭解了焦慮之後，我開始感到焦慮，而以前我並不感到焦慮。

I started to be aware of my anxiety in challenging and confrontational situations and would even have anxiety attacks in which I'd feel frozen in the spot and I'd be shaking.

在具有挑戰性和對抗性的情況下，我開始意識到自己的焦慮，甚至會焦慮發作，感覺自己僵在原地，渾身發抖。

I remember feeling one in public and not being able to hold my phone anymore and dropping it because my hands were shaking so much.

我還記得，在公共場合，我感覺自己已經無法握住手機，因為手抖得厲害，手機掉在了地上。

That's not something I ever experienced before my talk with Rachel.

這是我在與瑞秋談話之前從未經歷過的。

And so the question I had for a long time was, did I always have anxiety throughout my life and not just know it?

是以，我一直有一個問題，那就是，我是不是一生都有焦慮症，而不自知？

Or did I just learn how to be anxious after this talk with Rachel?

還是在和瑞秋談話之後，我才學會了如何焦慮？

In which case, thank you so much, Rachel.

在這種情況下，非常感謝你，瑞秋。

According to Lisa Feldman Barrett and the quote I mentioned in part two of the video, when a mind has an impoverished conceptual system for emotion, can it perceive emotion from scientific experiments in our own lab?

根據麗莎-費爾德曼-巴雷特（Lisa Feldman Barrett）的說法，以及我在視頻第二部分中提到的那句話，當一個頭腦中的情感概念系統貧乏時，它能從我們自己實驗室的科學實驗中感知情感嗎？

我們知道，答案通常是否定的。

And as we know, there are cultures that don't have the same emotional concepts that I have.

我們都知道，有些文化的情感觀念與我不同。

Now, I don't really remember what my experience in stressful situations was like before having learned about anxiety, but I also really wasn't self-aware or connected back then, but just running on automatic.

現在，我真的不記得在瞭解焦慮症之前，我在壓力環境下的經歷是怎樣的了，但那時的我也確實沒有自我意識或聯繫，只是在自動運行。

I imagine that I just tried to distract myself from these situations of discomfort and avoided dealing with them through video games, alcohol, and other forms of disconnection.

我想，我只是試圖分散自己對這些不適情況的注意力，並通過電子遊戲、酒精和其他形式的斷絕聯繫來避免處理它們。

What I tell myself is that maybe the benefit of me learning about anxiety was that it showed me that there was something I needed to fix in my behaviors and my situations.

我告訴自己，也許我瞭解焦慮的好處在於，它讓我知道我的行為和處境中有一些需要糾正的地方。

And without anxiety acting as a blaring alarm bell for me, I would never have taken the time to learn the skills to resolve the conflicts in a healthy way.

如果沒有焦慮給我敲響警鐘，我永遠也不會花時間學習以健康的方式解決衝突的技巧。

Or at least that's what I'm telling myself so I don't blame Rachel for cursing me with anxiety again.

至少我是這麼告訴自己的，這樣我就不會責怪瑞秋再次用焦慮來詛咒我了。