Name: 一次擁抱對大腦的影響 (What A Single Hug Does To Your Brain)
Uploaded: 2025-09-29T17:57:59.000Z
Duration: 6 min 21 s

想象一下，你度過了糟糕的一天。

程度副詞

Maybe your boss gave you that we need to talk look, or you woke up on the wrong side of the bed and your coffee order came out wrong, or your internet decided to channel its inner dial-up, or maybe you just woke up tired.

也許是你的老闆給了你一個 "我們需要談談 "的眼神，也許是你一覺醒來睡錯了床，點的咖啡出錯了，也許是你的網絡決定使用撥號上網，也許是你一覺醒來太累了。

情態副詞

Then someone hugs you, and suddenly you feel a little lighter, like the universe didn't just delete your will to exist.

然後，有人擁抱了你，你突然覺得輕鬆了一些，好像宇宙並沒有抹殺你存在的意願。

When your love language is physical touch, this one's for you.

當你的愛語是身體接觸時，這就是為你準備的。

Anyways, hugs aren't just gestures, they're science in motion.

總之，擁抱不僅是一種姿態，更是一種運動中的科學。

We decided to make this because so many of you have shared your struggles with touch starvation and loneliness, and that says a lot.

我們之所以決定製作這個節目，是因為你們中的很多人都分享了自己與飢餓和孤獨的鬥爭，這說明了很多問題。

From the second we're born, we're touched, held by a nurse, a parent, or if you're lucky, both.

從我們呱呱墜地的那一刻起，我們就被護士或父母撫摸、擁抱，如果幸運的話，兩者都有。

But as we grow up, that kind of intimacy fades.

但隨著我們的成長，這種親密感會逐漸消失。

Even holding a parent's hand can feel awkward, especially in traditional Asian households, where hugs are rarer than parents admitting they're proud of you.

即使牽著父母的手也會感到尷尬，尤其是在傳統的亞洲家庭中，擁抱比父母承認他們為你感到驕傲還要少見。

這段視頻提醒我們，擁抱很重要。

And honestly, at one point, we seriously considered launching a Psych2Go hug movement in New York City Square.

老實說，我們曾一度認真考慮在紐約市廣場發起一場 Psych2Go 擁抱運動。

Imagine it, hundreds of strangers, free hugs, good vibes, and maybe, just maybe, one less stressed-out soul walking away with a dopamine boost.

想象一下，成百上千的陌生人，免費的擁抱，良好的氛圍，也許，僅僅是也許，一個壓力較小的人帶著多巴胺的興奮離開了。

Number one, hugs equal a chemistry reset.

Many of you already know about oxytocin, the cuddle chemical, but let's break it down for those who don't.

你們中的許多人已經知道了 "催產素 "這種 "擁抱化學物質"，但讓我們來為那些不知道的人詳細介紹一下。

When you hug someone, your brain releases oxytocin, lowering your cortisol levels, that's your stress hormone.

當你擁抱別人時，大腦會釋放催產素，降低皮質醇水準，也就是你的壓力荷爾蒙。

This isn't just feel-good fluff, it's peer-reviewed, heavily-studied neuroscience.

這不僅僅是讓人感覺良好的噱頭，而是經過同行評審、大量研究的神經科學。

One of our older videos talked about getting four hugs a day, and so many of you commented, four hugs a day, let alone four hugs a month.

我們的一個老視頻談到了每天獲得四個擁抱，你們很多人都評論說，每天四個擁抱，更不用說一個月四個擁抱了。

I can't remember the last time I got a hug.

我都不記得上次被擁抱是什麼時候了。

也許是幾個月前，也許是一年前？

Even one hug can help reset your nervous system.

哪怕是一個擁抱，也能幫助你重啟神經系統。

Experts suggest aiming for four to eight hugs a day for optimal emotional health.

專家建議，為了達到最佳的情緒健康，每天擁抱四到八次為宜。

It doesn't need to be long, even a 20-second hug works wonders.

擁抱的時間不需要太長，哪怕是 20 秒鐘的擁抱也會有奇效。

Okay, so number two, hugs equal a built-in safety switch.

好了，第二點，擁抱等於內置安全開關。

A hug tells your brain, you are safe here.

擁抱會告訴你的大腦，你在這裡很安全。

That gentle pressure activates your parasympathetic nervous system, the rest and digest state.

這種柔和的壓力會激活你的副交感神經系統，即休息和消化狀態。

This is why kids melt into hugs after tantrums.

這就是為什麼孩子們在發脾氣後會融化在擁抱中。

Sometimes when someone you love is throwing an emotional tantrum, arguing won't help.

有時，當你愛的人情緒失控時，爭吵無濟於事。

But a hug, that bypasses the chaos and calms their nervous system faster than words could ever.

但一個擁抱，就能繞過混亂，比語言更快地安撫他們的神經系統。

Hugs don't just calm your mind, they help your body too.

擁抱不僅能平復你的心情，還能幫助你的身體。

Hugging releases endorphins, your body's natural painkillers.

擁抱能釋放內啡肽，這是人體的天然止痛藥。

In one study, migraine sufferers reported reduced pain after affectionate touch.

在一項研究中，偏頭痛患者報告說，親切撫摸後疼痛減輕了。

Imagine a world where hospitals prescribed hugs, cautiously of course, because flu season.

想象一下，在這個世界上，醫院會因為流感季節而謹慎地開具擁抱處方。

If hugs can soothe chronic pain today, maybe they're one step closer to becoming a first line of defense in healthcare.

如果今天擁抱可以舒緩慢性疼痛，那麼擁抱離成為醫療保健的第一道防線也許就更近了一步。

Number four, not everyone likes hugs and that's valid.

第四，不是每個人都喜歡擁抱，這也是有道理的。

Let's be real, not everyone enjoys being hugged.

實話實說，並不是每個人都喜歡被擁抱。

For those with trauma, sensory sensitivities or touch aversion, hugs can feel unsafe and that's okay.

對於那些有心理創傷、感官敏感或觸摸厭惡的人來說，擁抱可能會讓他們感覺不安全，這沒關係。

If that's you, here are alternatives that still give your brain the same soothing chemical response.

如果你是這樣的人，這裡有一些替代品，它們仍能給你的大腦帶來同樣舒緩的化學反應。

Use a weighted blanket for comforting pressure.

Try self-soothing touch, like wrapping your arms around yourself.

嘗試自我撫慰，比如用雙臂環抱自己。

Build emotional intimacy through conversation or just safe, quiet presence.

通過交談或只是安全、安靜地陪伴，建立情感上的親密關係。

And for anyone offering hugs, always ask first.

對於提供擁抱的人，一定要先問清楚。

Consent is the foundation of healthy connection.

Number five, better relationships one hug at a time.

Hugs trigger dopamine, the reward neurotransmitter, strengthening feelings of safety and belonging.

擁抱會觸發多巴胺這種獎勵神經遞質，增強安全感和歸屬感。

Couples, friends, even coworkers, if they're cool with it, build stronger bonds through small, safe, physical gestures.

情侶、朋友，甚至是同事，如果他們不介意的話，都可以通過一些小的、安全的肢體動作來建立更緊密的聯繫。

It's your brain's way of saying you're in the pack, you belong.

這是你的大腦在告訴你，你在這個群體中，你屬於這個群體。

Physical affection releases oxytocin and prolactin, both of which help you relax and sleep better.

肢體接觸會釋放催產素和催乳素，這兩種物質都有助於放鬆和改善睡眠。

Think of it as a natural melatonin shot, no supplements required.

把它想象成一針天然的褪黑激素，無需補充劑。

Number seven, hug alternatives for the touch starved.

第七項，為觸摸飢渴者提供擁抱替代品。

We see you, not everyone has access to regular hugs and that's okay.

我們看到了你，不是每個人都能得到正常的擁抱，這沒關係。

Here are ways to replicate those calming sensations.

以下是複製這些平靜感覺的方法。

Hug your pet or your pillow if your pet is done with you.

如果你的寵物和你做完了，就抱抱你的寵物或枕頭。

Wrap yourself in a heated blanket, those are amazing.

把自己裹在電毯裡，那感覺太棒了。

Journal your feelings, emotional release works too.

記錄你的感受，釋放情緒也很有效。

Spend time in shared spaces like coffee shops or libraries where quiet connection still counts.

在咖啡館或圖書館等共享空間度過時光，在那裡，安靜的交流依然重要。

A single hug can lower stress, regulate your emotions, ease pain, and even improve sleep.

一個擁抱就能減輕壓力、調節情緒、緩解疼痛，甚至改善睡眠。

But here's the thing, the magic only happens when we make space for safe, consensual touch in our daily lives.

但問題是，只有當我們在日常生活中為安全、自願的接觸留出空間時，神奇才會發生。

If we start recognizing the power of hugs, really recognizing it, imagine the shift.

如果我們開始認識到擁抱的力量，真正認識到這一點，想象一下會發生怎樣的轉變。

Less stress, stronger bonds, happier, calmer communities.

壓力更小、聯繫更緊密、社區更快樂、更平靜。

It's free, it's simple, and it's something we can all do starting today.

它免費、簡單，而且從今天開始，我們都可以這樣做。

If you're comfortable, give someone a hug today.

如果你覺得舒服，今天就給別人一個擁抱吧。

If you're not, that's okay, find your version of a hug.

如果你不是，沒關係，找到你的擁抱方式。

Maybe it's journaling, laughing with a friend, or just sitting quietly with your pet.

也許是寫日記，也許是與朋友談笑風生，也許只是與寵物靜靜地坐著。

Let us know how it goes, and we'll see you soon.

讓我們知道進展如何，我們很快就會再見面。

字幕列表影片播放

一次擁抱對大腦的影響 (What A Single Hug Does To Your Brain)

chronic

recognize

physical

intimacy