Name: 在 9 分鐘內管理好自己的情緒 (Manage your emotions, in 9 minutes)
Uploaded: 2025-08-12T18:37:44.000Z
Duration: 7 min 38 s

進階形容詞比較級句型

Questions surrounding how we can manage our emotions are questions that we have been grappling with, likely for as long as we have been roaming the planet in our present form.

我們如何管理自己的情緒，是我們一直在努力解決的問題，可能從我們以現在的形式在地球上漫遊開始就一直存在。

If you turn the clock back, our ancestors invented a technique called trepanation, and what it involved doing was carving holes in people's skulls.

如果時光倒流，我們的祖先發明瞭一種叫做 "顱骨穿孔術"（trepanation）的技術，它就是在人的頭骨上挖洞。

In the Middle Ages, it wasn't uncommon for folks to have their blood released to cure different kinds of emotional maladies.

在中世紀，人們通過放血來治療各種情緒疾病並不罕見。

If we fast forward to the 1930s, a Portuguese physician invents a technique that's commonly referred to as the frontal lobotomy, and it was viewed as such an advance that it actually won the Nobel Prize in medicine.

如果我們把時間快進到 20 世紀 30 年代，一位葡萄牙醫生髮明瞭一種通常被稱為 "額葉切除術 "的技術。

These different interventions speak to the fact that the inability to manage big, dysregulated emotional states is a significant concern.

這些不同的干預措施說明，無法管理大的、失調的情緒狀態是一個重大問題。

One of the things that people often get wrong about emotions is that we think of our negative emotions as our enemies.

關於情緒，人們經常搞錯的一點是，我們把負面情緒視為敵人。

We evolve the capacity to experience negative emotions for a reason, and when we are not attuned to how to manage those emotions effectively, the consequences can be quite severe.

我們進化出體驗負面情緒的能力是有原因的，如果我們不懂得如何有效管理這些情緒，後果可能會相當嚴重。

And they're an important guide that we can use, and the good news is that guide does not come with ice picks and cranial drills and the like.

它們是我們可以使用的重要指南，好消息是，指南並不附帶冰錐和顱骨鑽之類的東西。

I'm a professor of psychology and management and organizations at the University of Michigan.

我是密歇根大學心理學和管理與組織學教授。

My latest book is called Shift, Managing Your Emotions So They Don't Manage You.

我最新的一本書叫做《轉變，管理你的情緒，讓它們不再管理你》（Shift, Managing Your Emotions So They Don't Manage You）。

So I'm a proponent of the belief that the emotions we experience in everyday life, they're not good or bad, they are information.

是以，我相信我們在日常生活中體驗到的情緒並沒有好壞之分，它們都是資訊。

When we talk about emotion regulation, we often reflexively focus on the negatives.

當我們談論情緒調節時，往往會條件反射地把注意力集中在負面情緒上。

But what we also know is that managing your emotions well isn't just about reducing negative outcomes.

但我們也知道，管理好自己的情緒不僅僅是為了減少負面結果。

這也是為了最大限度地發揮積極作用。

So being in tune with your emotions, that's linked with heightened performance at work.

是以，與自己的情緒保持一致，與提高工作績效息息相關。

It can predict flourishing in relationships as well as improved health and wellbeing.

它可以預示人際關係的蓬勃發展以及健康和福祉的改善。

重要的是，這確實具有現實意義。

From the individual all the way up to culture more broadly.

When you bring groups together who have diametrically opposed views, this is a place where you want to be able to allow those individuals to manage their emotions more effectively to come up with compromises.

當你把觀點截然相反的群體聚集在一起時，你希望能夠讓這些人更有效地管理自己的情緒，從而達成妥協。

In many ways, I think we are living through a golden era of research and emotion.

在許多方面，我認為我們正在經歷一個研究和情感的黃金時代。

The beautiful thing about this science is that we have revealed dozens of different tools that exist.

這門科學的美妙之處在於，我們已經發現了幾十種不同的工具。

And you can divide these different kinds of emotional shifters as falling into two broad categories.

這些不同類型的情感轉換器可分為兩大類。

One type of inside out shifter is called perspective shifting.

有一種由內而外的移位叫做透視移位。

What perspective shifting allows us to do is reframe the experiences we're going through that are driving emotions we don't want to have to quell those emotional states.

轉換視角能讓我們做的，就是重塑我們正在經歷的、驅動著我們不想有的情緒的經歷，以平息這些情緒狀態。

On the surface, it seems so logical and simple.

從表面上看，這似乎很合乎邏輯，也很簡單。

Change the way you think, change the way you feel.

改變你的思維方式，改變你的感受。

And yet, when you turn the volume up on a negative emotion, we often try to think differently about our circumstances, but we often fail.

然而，當你調高負面情緒的音量時，我們往往會試圖換個角度思考我們所處的環境，但我們往往會失敗。

Sometimes we actually reframe what we're thinking about in ways that simply make us feel worse.

有時候，我們實際上是在重新構建自己的想法，而這種想法只會讓我們感覺更糟。

So let's say I'm provoked by someone at work.

比方說，我在工作中受到了某人的挑釁。

I might start going into the situation and hyper-focusing on what they said to me in ways that only make me feel worse.

我可能會開始進入狀況，過度關注他們對我說的話，這樣只會讓我感覺更糟。

The key is understanding how to harness this capacity so that you make this tool of the mind work for you rather than against you.

關鍵是要了解如何利用這種能力，讓這一思維工具為你工作，而不是與你作對。

So one science-based tool that you can use to shift your perspective is a tool called distance self-talk.

是以，有一種基於科學的工具可以用來轉換你的視角，這種工具叫做 "距離自言自語"。

And what distance self-talk involves doing is using your name and the second person pronoun you to silently work through your problems.

距離自我對話就是用你的名字和第二人稱代詞 "你 "來默默地解決你的問題。

Most of us have the experience of finding it much easier to give advice to other people than to take that advice ourselves.

我們大多數人都有過這樣的經歷：給別人提建議要比自己採納建議容易得多。

When you use your own name and you, it's automatically shifting your perspective.

當你使用自己的名字和自己時，就會自動轉換視角。

It's getting you to think about your own problems like they're happening to someone else.

它讓你把自己的問題當成發生在別人身上的問題來思考。

And that makes it a lot easier for us to give ourselves sound, emotionally intelligent advice that is often what we need to propel ourselves forward.

這樣，我們就更容易給自己提出合理的、有情感智慧的建議，而這些建議往往正是我們推動自己前進所需要的。

So one of the ways that we can shift from the outside in is through our relationships with other people.

是以，我們由外而內轉變的方法之一，就是通過我們與他人的關係。

So if you think about organizations, they have a board of advisors.

所以，如果你想想那些組織，它們都有一個顧問委員會。

These are people who are carefully selected to steer that company to success.

這些人都是經過精心挑選的，他們將帶領公司走向成功。

The same is true when it comes to our own lives.

We all possess the capacity to build our own curated board of advisors.

我們都有能力建立自己的顧問委員會。

So what characterizes a good emotional advisor?

那麼，怎樣才能成為一名優秀的情感顧問呢？

They start off by listening and they work with you to validate your experience, to normalize it, to empathize with you.

他們從傾聽開始，與你一起驗證你的經歷，使之正常化，與你產生共鳴。

Once they learn about your situation, they then start working with you to broaden your perspective, to help you cognitively work through the problem so that you can actually move on with your life, which is often our goal.

一旦他們瞭解了你的情況，他們就會開始與你一起工作，拓寬你的視野，幫助你從認知上解決問題，這樣你就能真正繼續生活下去，這通常也是我們的目標。

Other people are in a great position to do this because the problems we're experiencing aren't happening to them.

其他人有能力做到這一點，因為我們遇到的問題並沒有發生在他們身上。

They have an objectivity that we often lack.

他們具有我們常常缺乏的客觀性。

So what I love about this science is that it's also relevant to teaching you how to be a better emotional advisor to others.

是以，我喜歡這門科學的原因在於，它還能教你如何成為他人更好的情感顧問。

There is research which shows that you can catch an emotion within seconds from other people around you.

有研究表明，你可以在幾秒鐘內從周圍的人身上捕捉到某種情緒。

So being attentive to how you impact others emotionally and how they have the potential to impact you is essential to being adept at managing your own emotional life.

是以，要善於管理自己的情緒生活，就必須關注自己如何在情緒上影響他人，以及他人有可能如何影響自己。

Some people think that they can't control their emotions and they're not entirely wrong.

有些人認為自己無法控制自己的情緒，這並不完全錯誤。

I don't have control over the emotions that are often triggered throughout the day.

我無法控制一天中經常被觸發的情緒。

But once those emotions are triggered, I have enormous control over the trajectory of the response.

但是，一旦這些情緒被觸發，我就能極大地控制反應的軌跡。

There are no one-size-fits-all solutions.

沒有放之四海而皆準的解決方案。

You've got to learn about the different emotional shifters that exist.

你必須瞭解不同的情感轉換器。

You have to start playing with those tools and seeing which are the ones that really work well for me given the emotion regulation goals that I have.

你必須開始使用這些工具，根據我的情緒調節目標，看看哪些是真正適合我的工具。

Because if you go around thinking that you cannot control your emotions, then why on earth would you ever try to do so?

因為如果你一直認為自己無法控制自己的情緒，那你究竟為什麼還要去嘗試控制自己的情緒呢？

And what we know from the science is if you don't try to control your emotions, if you don't think you can, the trajectory of your life is going to look a lot different and a lot more negative than if you think you actually can.

我們從科學中瞭解到，如果你不試著控制自己的情緒，如果你認為自己做不到，那麼你的人生軌跡就會與你認為自己真的能做到時大相徑庭，而且會更加消極。