Name: 焦慮為您帶來優勢。利用神經可塑性釋放優勢 | Wendy Suzuki (Anxiety gives you an advantage. Unlock it with neuroplasticity | Wendy Suzuki)
Uploaded: 2025-07-31T18:37:10.000Z
Duration: 17 min 32 s

And we all have it because it is protective.

我們都擁有它，因為它具有保護作用。

And so my whole book, Good Anxiety, is teaching us to look at anxiety in a different way, to really flip the script on anxiety and use neuroscience and tools from psychology as well to learn how to take advantage of anxiety and learn about the gifts or superpowers that come from it.

是以，我的整本書《好焦慮》都在教我們以不同的方式看待焦慮，真正翻轉焦慮的劇本，利用神經科學和心理學工具，學習如何利用焦慮，瞭解焦慮帶來的天賦或超能力。

It's great to start with a simple definition of anxiety.

首先給焦慮下一個簡單的定義是非常好的。

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

是以，焦慮是一種恐懼或擔憂的感覺，通常與不確定的情況有關。

So it makes perfect sense why our global levels of anxiety have gone up over the last two and a half, three years with a global pandemic.

是以，在過去的兩年半或三年裡，隨著全球大流行病的出現，我們的全球焦慮程度上升也就完全說得通了。

Nobody knew how to deal with this, a brand new, very, very scary, uncertain situation, but kind of reel it back into everyday life.

沒有人知道該如何應對這種全新的、非常非常可怕的、不確定的情況，而是把它重新帶回日常生活中。

Obviously it pops up with lots of uncertain situations that many of us deal with every single day.

很明顯，我們每天都要面對許多不確定的情況。

But it's important to realize that this human emotion, anxiety, this normal human emotion, anxiety, exists on a really, really, really wide spectrum.

但重要的是要認識到，焦慮這種人類的正常情緒，存在於非常、非常、非常廣泛的範圍內。

It goes from everyday anxiety that can be from mildly annoying to kind of really, really annoying and really a drain on you.

它從日常的焦慮，從輕微的惱人到非常非常惱人，真的會讓你精疲力竭。

But then it goes all the way up to clinical levels of anxiety.

但隨後，焦慮會一直上升到臨床焦慮的程度。

That becomes a different beast, that becomes something that you must go see a medical professional to deal with.

這就變成了另一回事，變成了你必須去看專業醫生才能解決的問題。

All of the techniques and the neuroscience that I talk about in my book, Good Anxiety, were really written for everyday anxiety.

我在《良好的焦慮》一書中談到的所有技巧和神經科學，其實都是針對日常焦慮而寫的。

Now, that doesn't mean that somebody with clinical anxiety can't use those techniques.

但這並不意味著患有臨床焦慮症的人就不能使用這些技巧。

It's just not the only thing that one should use.

只是，這並不是人們唯一應該使用的東西。

If you have clinical anxiety, you should absolutely go see a medical professional.

如果你有臨床焦慮症，絕對應該去看專業醫生。

But I just wanted to make that clarification because there is a difference and all of the approaches that I'm talking about are really for those of us, everybody that has everyday anxiety.

但我只是想澄清一下，因為這兩者是有區別的，我所說的所有方法都是針對我們這些人的，每個人都有日常焦慮症。

One thing that trips essentially all of us up is something called the negativity bias, which says that we are more prone to see the negative sides of things than the positive side.

有一件事基本上會絆倒我們所有人，這就是所謂的 "消極偏差"，即我們更容易看到事物的消極面，而不是積極面。

You wanna be extra careful if you are going to be in a dangerous situation rather than say, no, I'm gonna be just fine.

如果你將身處危險境地，你要格外小心，而不是說：不，我不會有事的。

And so it is a protective evolutionary safety mechanism.

是以，這是一種保護性的進化安全機制。

But what happens is if you're tired, if you're stressed, if lots of problems are coming up, you will tend to see the world, oh my God, they hate me, this person hates me.

但是，如果你累了，如果你有壓力，如果很多問題接踵而至，你就會傾向於看到這樣的世界：天哪，他們恨我，這個人恨我。

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 come up as part of that negativity bias.

所有這些都是消極偏見的一部分。

And that becomes part of what I like to call the big kind of stone of anxiety that you wear around your neck every day, kind of dragging along with you.

這就是我所說的 "焦慮的大石頭 "的一部分，你每天都把它掛在脖子上，拖著走。

There are many, many different brain areas that get activated with anxiety, but simplistically there's one that we know that is particularly activated in the similar emotions of fear and anxiety.

焦慮會激活很多很多不同的腦區，但簡單來說，我們知道有一個腦區在類似恐懼和焦慮的情緒中會被特別激活。

And that is a brain structure called the amygdala.

這就是一種叫做杏仁核的大腦結構。

The amygdala is one that is kind of automatically activated when there is a possibility, you hear that bump in the night that launches your anxiety.

杏仁核會在有可能發生的情況下自動激活，當你聽到夜裡的撞擊聲時，就會產生焦慮。

And the brain area that could help that calming that might happen in that situation is the prefrontal cortex.

在這種情況下，能夠幫助鎮靜的大腦區域是前額葉皮層。

The area that's involved in executive function, it helps you kind of order your day.

執行功能區能幫助你安排好一天的工作。

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。

And so that's part of what can happen when one can kind of devolve into a really serious situation or a case of anxiety.

是以，當一個人陷入非常嚴重的狀況或焦慮時，這就是可能發生的部分原因。

Brain plasticity is the brain's extraordinary ability to change and rewire itself in response to the external environment.

大腦可塑性是大腦根據外部環境改變和重新連接自身的非凡能力。

And probably the most common form of brain plasticity that you've done today, I've done today already is new learning.

而你今天做的，我今天已經做的，可能是最常見的大腦可塑性形式，那就是新的學習。

Every time you learn something new, there's a change in my favorite brain structure, the hippocampus, that allows for the laying down of that new memory.

每次學習新知識時，我最喜歡的大腦結構--海馬體都會發生變化，從而形成新的記憶。

This is something we're doing all the time, every day, but I've, in my work, tried to use and explore the boundaries of brain plasticity to address some very challenging issues that have come into the society, particularly our high anxiety levels.

這是我們每天都在做的事情，但在我的工作中，我試圖利用和探索大腦可塑性的界限，來解決社會上出現的一些非常具有挑戰性的問題，尤其是我們的高焦慮水準。

I use brain plasticity as the core of my entire research program.

我把大腦可塑性作為整個研究計劃的核心。

Memory, I started out studying memory as a form of brain plasticity.

記憶，我最初是把記憶作為大腦可塑性的一種形式來研究的。

Exercise is one of the best examples of positive brain plasticity.

運動是大腦積極可塑性的最佳範例之一。

But when I started getting into anxiety, I realized how critical brain plasticity was to address anxiety.

但當我開始研究焦慮症時，我意識到大腦可塑性對於解決焦慮症有多麼關鍵。

When I started writing this book, Good Anxiety, it was because I noticed in my students, in my friends, my colleagues, myself, higher levels of anxiety.

當我開始寫這本《好焦慮》時，是因為我注意到我的學生、我的朋友、我的同事和我自己都有較高的焦慮水準。

And this was well before the pandemic started.

而這還是在大流行病開始之前。

And so I started to write about what I knew about neuroscience and psychology that could really help us understand and address anxiety.

於是，我開始撰寫我所瞭解的神經科學和心理學知識，這些知識可以真正幫助我們理解和解決焦慮問題。

But in the middle of writing the book, there was something that happened that completely changed the book for me and changed my attitude towards anxiety.

但在寫這本書的過程中，發生了一件事，徹底改變了我對這本書的看法，也改變了我對焦慮的態度。

And it wasn't, it included anxiety, but it was really a really situation of grief and something that all of us, unfortunately, have to go through.

這並不包括焦慮，而是一種真正的悲傷，也是我們所有人都必須經歷的，不幸的是。

In the period of three months, I lost my father and my younger brother, both of heart attacks.

在三個月的時間裡，我失去了父親和弟弟，他們都死於心臟病。

And I can tell you, it was one of the most difficult times I've ever gone through in my whole life.

我可以告訴你，那是我一生中經歷過的最艱難的時刻之一。

And so it was impossible to write my book about anxiety.

是以，我不可能寫出關於焦慮的書。

I just had to deal with all these feelings of grief, of sadness, of anxiety, am I gonna feel better?

我不得不面對所有這些悲傷、難過、焦慮的感覺，我會感覺好些嗎？

我鍛鍊身體，讓自己融入到運動中。

And I remember one day I was doing a video exercise, which is what I do every day.

我記得有一天，我正在做視頻練習，這是我每天都要做的。

And I hadn't seen this video before, but the trainer that day said something that helped me so much.

我之前沒有看過這段視頻，但那天教練說的話對我幫助很大。

And that was, in the context of physical activity, she said, with great pain comes great wisdom.

她說，在體育活動中，大痛苦伴隨著大智慧。

And I thought, oh my God, that is what's coming from the great pain of the grief, including anxiety mixed in that I'd gone through.

我想，天哪，這就是我經歷過的巨大的悲傷痛苦，包括焦慮。

The great wisdom was that underlying that, that it was so painful and so acute because there was so much love behind that emotion.

偉大的智慧在於，這種情感之所以如此痛苦、如此尖銳，是因為在這種情感的背後有太多的愛。

And I thought that is the thought and the intention that I need to help me get out, finish my emergence from this grief, that what's behind that was so much love.

我想，這就是我需要的思想和意圖，它能幫助我走出悲傷，完成我的蛻變，而這背後是如此多的愛。

And that it's the flip side of love, which is this great grief if your loved ones pass away.

愛的另一面是親人離世時的巨大悲痛。

And that was so helpful for me at this moment.

And then I realized it was transforming the way that I was thinking about this anxiety book.

然後我意識到，它改變了我對這本焦慮書的思考方式。

Because if that terrible emotion, negative, horrible emotion of grief had this silver lining of wisdom, what about anxiety?

因為如果悲傷這種可怕的情緒、消極的情緒、恐怖的情緒有智慧的銀邊，那麼焦慮呢？

And was my book just gonna be about techniques to reduce the big, bad anxiety?

難道我的書只是關於減少巨大焦慮的技巧嗎？

Or was I going to approach it as something that could be beneficial?

或者，我是打算把它當作一件可能有益的事情來對待呢？

It became a quest that I needed something to put my mind on.

這成了我的一種追求，我需要一些東西來寄託我的思緒。

And I dove into trying to find gifts or superpowers or beneficial elements from all the different kinds of anxiety that I read about, that I experienced, that I was writing about already.

我開始嘗試從各種不同的焦慮中尋找天賦、超能力或有益元素，我讀到過這些焦慮，我經歷過這些焦慮，我已經在寫這些焦慮了。

And that's how I came up with the six gifts or superpowers of anxiety.

是以，我提出了焦慮的六大天賦或超能力。

They would not have come to light if I didn't go through this experience in the middle of writing this book.

如果我沒有在寫這本書的過程中經歷這段經歷，就不會發現這些問題。

But it shifted the way that I thought about anxiety.

It shifted the way that I was able to recover from this.

And it shifted my thoughts about human emotion in general.

它改變了我對人類情感的總體看法。

In Good Anxiety, I talk about six superpowers, but let me mention my top three.

在《好焦慮》一書中，我談到了六種超能力，但讓我提一下我的前三種。

The first one is a superpower of productivity.

Did you realize that your own form of anxiety could be a superpower of productivity?

你是否意識到，你自己的焦慮形式可能是生產力的一種超能力？

It focuses on one of the most common forms of anxiety that we all suffer from.

它關注的是我們最常見的焦慮形式之一。

I certainly suffer from it myself, which is that what if list.

我自己當然也深受其害，這就是 "如果清單"。

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？

And for me, it hits me right before I'm gonna go to sleep and it disrupts my sleep.

對我來說，它就在我要睡覺前襲擊我，擾亂我的睡眠。

And so here is the trick, that anxiety is focused on things that are important to you in life.

訣竅就在這裡，焦慮會集中在對你人生重要的事情上。

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焦慮為您帶來優勢。利用神經可塑性釋放優勢 | Wendy Suzuki (Anxiety gives you an advantage. Unlock it with neuroplasticity | Wendy Suzuki)

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pandemic

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