Name: 當你焦慮時，做這件事10分鐘...聽哈佛教授怎麼說 - Dr. Arthur Brooks 亞瑟．布魯克斯（中英字幕）... (當你焦慮時，做這件事10分鐘.. ► 聽聽哈佛教授怎麼說 - Dr. Arthur Brooks 亞瑟．布魯克斯（中英字幕）)
Uploaded: 2025-07-05T12:10:49.000Z
Duration: 3 min 9 s

If you're experiencing a lot of anxiety, the way to actually solve that problem metacognitively is to say, okay, I got a piece of paper, write it down, focus it for 10 minutes, and it will change your life.

如果你有很多焦慮，那麼真正從元認知角度解決問題的方法就是說，好吧，我有一張紙，把它寫下來，集中注意力 10 分鐘，它會改變你的生活。

情態副詞

Metacognition simply means thinking about your thinking and taking more time as you react to your emotions.

元認知簡單地說就是思考自己的思維，在對情緒做出反應時多花些時間。

基礎被動語態

The emotions are produced in the limbic system of the brain.

You react to them and decide what they mean in the prefrontal cortex, the c-suite of your head.

你會對它們做出反應，並在前額葉皮層，也就是你的大腦中決定它們的含義。

When your kids are little and they're freaking out about something, you say, use your words.

當你的孩子還小，他們因為某些事情而抓狂時，你會說，用你的語言。

Allow yourself to explain this thing that you're feeling, and in so doing, you're using your prefrontal cortex as opposed to relying on the limbic tissue of your brain.

讓你自己去解釋你的感受，這樣做，你是在使用你的前額葉皮層，而不是依賴大腦邊緣組織。

Fear was adapted in the human species to be episodic and intense.

人類的恐懼具有偶發性和強烈性。

The problem in modern life is that we have all of these vague threats that are happening that are kind of half illuminating our amygdala, a little drip of cortisol into our brain all the time, and that's unfocused and freaking us out.

現代生活中的問題是，我們面臨著各種模糊的威脅，這些威脅半遮半掩地照亮了我們的杏仁核，皮質醇一直在我們的大腦中滴滴答答地流淌，這讓我們無法集中注意力，也讓我們驚慌失措。

So the way to actually solve that problem metacognitive is to say, okay, okay, I got to focus it.

是以，元認知解決問題的方法就是說，好吧，好吧，我得集中注意力。

Number one, number one thing that I'm afraid of right now, that's actually giving me this anxiety, that's giving me this discomfort.

第一，我現在害怕的第一件事，其實就是讓我焦慮，讓我不舒服。

如果發生這種情況，我該怎麼辦？

And you're literally moving the experience from the amygdala, which is the emotional center to the prefrontal cortex, which is the logical.

你實際上是將體驗從杏仁核（情緒中心）轉移到了前額葉皮層（邏輯中心）。

It will turn it into a logical kind of fear.

它會將恐懼轉化為一種合乎邏輯的恐懼。

That's the right reaction to these threats.

這才是對這些威脅的正確反應。

If you're experiencing a lot of anxiety, unfocused fear, focus it every day for 10 minutes, write it down.

如果你有很多焦慮、不集中的恐懼，每天集中 10 分鐘，寫下來。

I have a running list of the things that I'm afraid of.

我有一份我害怕的事情的流水清單。

I keep lots of lists because journaling is so critically important.

我列了很多清單，因為寫日記非常重要。

And so when I write it down and I focus it, I go, oh yeah, it's true.

是以，當我寫下來並集中注意力時，我就會想，哦，是的，這是真的。

But when you're not looking at it, it's there.

但當你不看它的時候，它就在那裡。

And part of the reason is because your self-image is one of somebody who's successful.

部分原因是因為你的自我形象是一個成功人士。

So you're self-objectifying as a successful person.

所以，你是在自我矮化，把自己當成一個成功人士。

You're success addicted, meaning the ventral striatum of your brain gets tapped every time somebody says, Steve, you got another 7 million downloads or something that is not inherently meaningful in that particular way because the metric is actually what taps your ventral striatum again and again and again.

你會對成功上癮，也就是說，每次有人說 "史蒂夫，你又獲得了 700 萬次下載"，你大腦的腹側紋狀體就會被觸動。

If that's going in the wrong direction and you're not making progress, then that sort of feels somehow not successful, which means that this phantasm.

如果方向錯了，你沒有取得進展，那麼你就會覺得自己在某種程度上並不成功，這意味著這種幻覺。

It turns into what it really is, which is a mouse, not a lion.

它變成了真正的老鼠，而不是獅子。