Name: 3 位醫生解釋如何重塑您的創傷、焦慮和內心對話 (3 doctors explain how to reframe your trauma, anxiety, and internal dialogue)
Uploaded: 2025-07-23T18:43:38.000Z
Duration: 7 min 22 s

An experience enters into your ears, into your eyes.

一種體驗進入你的耳朵，進入你的眼睛。

You hear the word anxiety, you think, oh God, this thing, I want to kick out the door.

聽到 "焦慮 "這個詞，你會想，哦，上帝啊，這東西，我真想一腳踢出門去。

The problem with trauma is that it starts off with something that happens to us, but that's not where it stops because it changes your brain.

創傷的問題在於，它一開始是發生在我們身上的事情，但這並不是它的終點，因為它會改變你的大腦。

This negative internal dialogue isn't who you really are at all.

這種消極的內心對話根本不是真正的你。

The wonderful thing is you can actually change the dialogue.

最棒的是，你可以改變對話內容。

The trauma is not the event that happens.

We can use neuroscience and tools from psychology to flip the script on our whole mindset around anxiety.

我們可以利用神經科學和心理學工具來改變我們的焦慮心態。

When you take the time to tame the mind, it's really quite extraordinary, the possibilities.

當你花時間馴服心靈時，它的可能性真的非同一般。

One of the greatest challenges of people in the West is they have this negative internal dialogue.

西方人面臨的最大挑戰之一，就是他們內心的消極對話。

It is a collection of events, experiences, commentaries from your environment that oftentimes you allow to define you and not necessarily in a positive way.

它是你所處環境中的事件、經歷和評論的集合，你常常讓它們來定義你，而且不一定是正面的。

And as a result, you have an emotional response when you're listening to these voices or this dialogue or the DJ, if you will.

是以，當你聆聽這些聲音或對話或 DJ 時，你會產生情緒反應。

I'm never going to lose the weight that I wanna lose.

我永遠也減不了我想減的體重。

All these things become part of the big stone of anxiety dragging along with you.

所有這些都會成為拖著你的焦慮這塊大石頭的一部分。

Anxiety is the feeling of fear or worry typically associated with situations of uncertainty.

焦慮是一種恐懼或擔心的感覺，通常與不確定的情況有關。

The amygdala is a brain structure that is automatically activated when you hear that bump in the night that launches your anxiety.

杏仁核是一種大腦結構，當你聽到夜裡的撞擊聲時，它就會自動激活，從而引發你的焦慮。

And the brain area that could help that calming in that situation is the prefrontal cortex, the area that's involved in executive function.

在這種情況下，能夠幫助鎮靜的大腦區域是前額葉皮層，也就是參與執行功能的區域。

But unfortunately, in situations of high stress, high anxiety, what happens is not only is your amygdala activated, but your prefrontal cortex gets shut down too.

但不幸的是，在高壓力、高焦慮的情況下，不僅杏仁核會被激活，前額葉皮質也會被關閉。

Cognitive flexibility is the idea that we are able to look at and approach situations in lots of different ways.

認知靈活性是指我們能夠以多種不同的方式看待和處理問題。

What is it about my anxiety that is difficult?

我的焦慮到底是什麼原因造成的？

Can I bring a superpower or a gift from that?

If there's a realization, there are other ways to approach it.

如果有所領悟，還有其他方法。

First one is a superpower of productivity.

Or what if you did that and you didn't do it right?

或者，如果你做了，但做得不對呢？

Anxiety evolved to have us put an action on it. 2.5 million years ago, it was either you fight or you run away from it.

焦慮的進化是為了讓我們採取行動。250 萬年前，我們要麼戰鬥，要麼逃避。

The way to transform it is to turn that what-if list into a to-do list.

轉變的方法就是把 "假如 "清單變成 "待辦事項 "清單。

That is how you get productivity from your anxiety.

這樣才能從焦慮中獲得生產力。

People usually think about the military when they talk about trauma, but trauma is actually extremely common.

說到創傷，人們通常會想到軍隊，但其實創傷是非常普遍的。

Basically, trauma is something that happens to you that makes you so upset that it overwhelms you.

從根本上說，創傷是指發生在你身上的、讓你心煩意亂、不知所措的事情。

There is nothing you can do to stay off the inevitable.

為了避免不可避免的後果，你什麼也做不了。

You basically collapse in a state of confusion, maybe rage, because you are unable to function in the face of this particular threat.

你基本上會在混亂中崩潰，也許是憤怒，因為面對這種特殊的威脅，你無法正常工作。

And what may be traumatic for you may not be traumatic for me, depending on our personality and our prior experiences.

對你來說是創傷，對我來說可能不是創傷，這取決於我們的個性和先前的經歷。

Much of the imprint of trauma is in a very primitive survival part of your brain that just picks up what's dangerous and what's safe.

創傷的烙印大多存在於大腦中非常原始的生存意識中，它只知道什麼是危險的，什麼是安全的。

And when you're traumatized, that little part of your brain, which is usually very quiet, continues to just send messages.

當你受到創傷時，你大腦中的那一小部分通常非常安靜，但它會繼續發送信息。

The problem then becomes that you are not able to engage or to learn or to see other people's point of view or to coordinate your feelings with your thinking.

這樣一來，問題就變成了你無法參與、無法學習、無法看到他人的觀點，也無法協調自己的感受和思維。

That event itself is over, but your body keeps mobilizing itself to fight.

事件本身已經結束，但你的身體會繼續動員起來戰鬥。

You have all kinds of immunological abnormalities and endocrine abnormalities, and that really devastates your physical health also.

你會出現各種免疫異常和內分泌異常，這確實也會破壞你的身體健康。

I get asked this question of, geez, I haven't meditated.

有人問我，哎呀，我還沒冥想過呢。

The first thing is to simply breathe in and out consciously.

Think about the air going through your nose and exhaling through your mouth.

想想空氣從鼻子進入，從嘴裡呼出。

And once you've done that for a period of time, then you suddenly realize the very nature of that action and the consistency of that, you're no longer having that same emotional response or you're not starting to listen to that dialogue.

一旦你這樣做了一段時間，你就會突然意識到這種行為的本質和一致性，你不再有同樣的情緒反應，或者你不再開始傾聽對話。

So when you stop the DJ and then change the dialogue to one that is nurturing, supportive of yourself, your physiology changes, and then the manner in which you react or interact with other people becomes completely different.

是以，當你停止 "DJ"，然後把對話改成對自己有利的、支持自己的對話時，你的生理機能就會發生變化，然後你與他人的反應或互動方式也會變得完全不同。

One of the largest mitigating factors against getting traumatized is who is there for you at that particular time.

減輕心理創傷的最大因素之一，就是在那個特殊時刻有誰在你身邊。

When, as a kid, you get bitten by a dog, it's really very scary and very nasty.

當你還是個孩子的時候，被狗咬了，那真的是非常可怕，非常噁心。

But if your parents pick you up and say, oh, I see that you're really in bad shape.

但是，如果你的父母把你接走，然後說，哦，我看你的情況真的很糟糕。

That dog bite doesn't become a big issue because the foundation of your safety has not been destroyed.

狗咬人不會成為大問題，因為你的安全基礎沒有被破壞。

Think about that anxiety that is most familiar to you.

All you have to do is notice when others might be suffering from that same form of anxiety and here's your superpower.

你所要做的就是注意到別人何時也會有同樣的焦慮，這就是你的超能力。

All you have to do is give a kind word, a simple helping hand in that situation.

在這種情況下，你所要做的只是說一句好話，伸出簡單的援助之手。

And it changes not only that other person, it changes the entire environment around you.

這不僅會改變他人，還會改變你周圍的整個環境。

字幕列表影片播放

3 位醫生解釋如何重塑您的創傷、焦慮和內心對話 (3 doctors explain how to reframe your trauma, anxiety, and internal dialogue)

anxiety

cognitive

extraordinary

approach