Name: 透過日常保健打造「堅韌」的心靈吧！ (How to Build a Resilient Mind with Daily Self-Care (Backed by Science))
Uploaded: 2025-08-21T21:01:20.000Z
Duration: 7 min 14 s

Have you ever seen someone's elaborate self-care Sunday on social media, face masks, journaling, yoga, and thought, I guess I should be doing that.

你有沒有在社交媒體上看到過別人精心設計的「自我保健週日」：敷面膜、寫日記、練瑜伽，然後想，我也應該這麼做。

情態副詞

Or maybe you've tried to prioritize self-care, but life gets busy and suddenly it's been weeks.

又或者，你曾試圖把自我保健放在首位，但生活變得忙碌起來，突然間已經好幾個星期沒做了。

Then comes the guilt, like you're failing at taking care of your mental health.

然後就是內疚，就好像你沒有照顧好自己的心理健康。

It's about how you train your brain to stay resilient through short, repeatable actions that fit into real life.

這關係到你如何通過適合現實生活的簡短、可重複的行動來訓練大腦保持復原力。

I'm Dr. Tracey Marks, a psychiatrist, and I make mental health education videos to help you strengthen your mind, fortify your brain, and build resilience.

我是精神科醫生 Tracey Marks，我製作的心理健康教育影片可以幫助你增強心智，強化大腦，培養抗壓能力。

We've covered how morning routines, evening rituals, and even hydration support brain function.

我們已經介紹了早晨的習慣、晚上的儀式，甚至補水如何支持大腦功能。

Today, we're closing the loop by looking at how to embed brain-supporting self-care into your day as micro moments, not more to-dos.

今天，我們將透過研究如何將支持大腦的自我照顧融入您的日常生活中，將其作為微時刻而不是更多待辦事項來完成這一循環。

Self-care from a brain health perspective means helping your nervous system regulate itself.

從大腦健康的角度來看，自我保健意味著幫助你的神經系統進行自我調節。

Think of it as maintenance for your brain's operating system.

把它想象成對大腦作業系統的維護。

Your brain toggles between two modes, go mode and restore mode, and you need both.

你的大腦會在兩種模式之間切換，即 "前進模式 "和 "恢復模式"，而這兩種模式你都需要。

But too much go mode without a reset, that's when burnout builds.

但是，在沒有復位的情況下，過多地使用 "前進 "模式，就會產生倦怠感。

於是，迷走神經進入了人們的視野。

It's your body's calm down command center.

This nerve runs from your brain to your heart, lungs, and gut.

這條神經從大腦通向心臟、肺部和腸道。

It's the core of your parasympathetic nervous system, your rest and digest mode.

它是副交感神經系統的核心，是你的休息和消化模式。

When vagal tone is strong, your nervous system can downshift from stress to calm more easily.

迷走神經張力強時，神經系統更容易從緊張轉為平靜。

Better vagal tone means better recovery, better sleep, and less overwhelm.

更好的迷走神經張力意味著更好的恢復、更好的睡眠和更少的不知所措。

You can strengthen your vagal tone with small, consistent habits.

你可以透過堅持不懈的小習慣來增強迷走神經張力。

These micro regulation moments are your training ground.

這些微調節時刻就是你的訓練場。

Each time you pause to breathe or check in with your body, you're rewiring your brain toward emotional stability.

每當你停下來呼吸或檢查身體時，你就在重新連接大腦，使其趨向情緒穩定。

Let's look at how to use these micro moments throughout your day.

讓我們來看看如何在一天中利用這些微時刻。

Before the day rushes in, give yourself a 30-second foundation.

在匆忙的一天到來之前，給自己打 30 秒的基礎。

Try three intentional breaths while your coffee brews or do a quick body scan while you're getting dressed.

在煮咖啡時試著做三次有意的呼吸，或者在穿衣服時做一次快速的身體掃描。

You're not trying to fix anything, just building awareness.

你不是要解決什麼問題，只是要建立意識。

And that one act engages your prefrontal cortex, the part of the brain that helps you regulate emotions and make thoughtful decisions.

而這一行為會調動你的前額葉皮層，即大腦中幫助你調節情緒和做出深思熟慮決定的部分。

It's a simple way to prime your brain for resilience.

這是一種簡單的方法，可以讓你的大腦為恢復能力做好準備。

This is when your nervous system starts to fray.

這時，你的神經系統就會開始衰弱。

Your focus dips, your patience thins, and you're in go mode overdrive.

你的專注力下降，耐心變薄，進入了 "超速 "模式。

And no scrolling Instagram, that doesn't count as rest.

走出家門，感受陽光灑在臉上的感覺。

Eat your lunch mindfully, tasting each bite instead of inhaling it while you're multitasking.

用心吃午餐，品嚐每一口食物，而不是在處理多項任務時吸入食物。

即使是兩分鐘，也能帶來不同的效果。

在這裡，箱式呼吸是一個很好的工具。

Inhale for four counts, hold for four, exhale for four, and then hold again for four before you take your next breath.

吸氣四次，保持四次，呼氣四次，然後再次保持四次，再進行下一次呼吸。

You can do this while you're walking to your next meeting.

你可以在去參加下一次會議的路上這樣做。

It helps clear the stress from your system and get your body back to baseline.

它有助於清除體內的壓力，讓身體恢復到基本狀態。

如果你能有意識地移動，那就更好了。

You're helping your body let go of the day.

你在幫助身體擺脫一天的疲憊。

Do a loving kindness meditation or simply pause before bed to tell your body the day is done.

做一個慈愛冥想，或者只是在睡覺前停下來告訴你的身體這一天已經結束了。

Most practices take under two minutes, but done consistently, they're transformative.

大多數練習只需不到兩分鐘，但堅持下去，它們就會產生巨大的變化。

Small daily doses that build long-term strength.

To make this easier, use the tiny habit method.

為了讓這一切變得更容易，請使用 "小習慣 "法。

Pick one action and link it to something that you already do.

選擇一項行動，並將其與你已經在做的事情聯繫起來。

A quick check-in while walking through a doorway.

保持觸手可及的實實在在的東西。

My essential tools card deck is designed specifically for this kind of in the moment regulation.

我的必備工具卡組就是專門為這種當下調節而設計的。

You can keep it at your desk or in your bag and pull a card whenever you need a quick reset.

你可以把它放在辦公桌上或包裡，需要快速轉換心情時隨時取出一張卡。

The cards include breathing exercises, grounding techniques, and mindfulness prompts that you can use in less than a minute.

這些卡片包括呼吸練習、接地技術和正念提示，你可以在一分鐘內使用。

And they're how you show up with more presence and more capacity.

這樣，你就能展現出更多的存在感和能力。

And yes, consistency is hard when you're stressed.

是的，壓力大的時候很難保持一致。

That's why linking habits to existing routines is so powerful.

這就是為什麼把習慣與現有的日常活動聯繫起來會如此強大。

When they become automatic, you'll stick with them even through rough days.

當它們成為自動行為時，即使在艱難的日子裡，你也會堅持下去。

Now you might wonder if these small practices actually matter, but neuroscience says, yes, small frequent activations of your parasympathetic nervous system can measurably reduce your baseline stress response even in just a few weeks.

現在，你可能會懷疑這些小練習是否真的重要，但神經科學表明，是的，經常小規模地激活副交感神經系統可以顯著降低你的基線壓力反應，即使是在短短幾周內。

Some days you'll remember, and then some days you won't.

有些時候你會記得，有些時候卻不記得。

But what matters is that you're building a toolkit.

但重要的是，你要建立一個工具包。

You're practicing regulation, even when things aren't ideal.

即使事情並不理想，你也在踐行規範。

And this is the shift from reactive to proactive self-care.

這就是從被動的自我保健轉變為主動的自我保健。

Not waiting until you break, but building habits that keep you whole.

不是等到你崩潰，而是養成讓你保持完整的習慣。

Every time you breathe intentionally, pause, or tune into your body, you're reinforcing new brain pathways.

每當你有意識地呼吸、暫停或調整自己的身體時，你都在強化新的大腦通路。

You're training your nervous system to return to calm.

你正在訓練你的神經系統恢復平靜。

And over time, calm becomes your default, not your recovery mode.

久而久之，平靜就成了你的默認模式，而不是恢復模式。

在我們的下一支影片中，我們要轉換一下主題。

We're talking about how life's setbacks can actually rewire your brain for resilience when you approach them with intention.

我們要討論的是，當你有意識地去面對挫折時，生活中的挫折實際上能重塑你的大腦，讓你變得更有韌性。

We'll explore the neuroscience of post-traumatic growth and how adversity, when processed well, can become a catalyst for strength.

我們將探索創傷後成長的神經科學，以及逆境如果處理得當，如何成為力量的催化劑。

For now, choose just one micro-regulation habit to try this week.

現在，請在本週選擇一個微調節習慣進行嘗試。

Maybe it's three deep breaths before opening your inbox, or a short pause before your first sip of coffee, or naming one thing that you're grateful for at night.

也許是在打開信箱前深呼吸三次，或者是在喝第一口咖啡前稍作停頓，或者是在晚上說出一件讓你感激的事情。

If this series of videos on healthy routines has helped you rethink how your daily habits shape your brain, let me know in the comments.

如果這一系列關於健康生活習慣的影片能幫助你重新思考日常習慣是如何塑造你的大腦的，請在評論中告訴我。

What's one self-care micro-habit that you wanna build into your day?

你想在每天的生活中養成哪種自我保健的微習慣？

And if you haven't subscribed yet, now's a good time to do that so you don't miss what's coming next.

如果你還沒有訂閱，現在正是訂閱的好時機，以免錯過接下來的內容。

Thanks for watching today, and I'll see you in the next video.

感謝你收看今天的節目，我們下部影片再見。