Name: 你壓力爆炸了嗎？教你幾招擺脫緊繃！ (You're More Stressed Than Ever - Let's Change That)
Uploaded: 2025-11-19T16:59:22.000Z
Duration: 11 min 58 s

情態副詞

Stress is an ancient superpower that's slowly killing you.

壓力是一種古老的超能力，但它正在慢慢殺死你。

It evolved as one of the most powerful tools for survival, but

壓力演化成了最能幫助我們生存的強大工具之一，但

has turned into a double edged sword in the modern world.

在現代世界裡，它卻變成了一把雙刃劍。

It grants your wish to rise to a gnarly challenge or to work harder, but

它可以讓你更有動力去迎接挑戰或更努力地工作，但

claims a chunk of your life force in return unless you learn how to use it right.

它也會一點一滴地消耗你的生命力，除非你學會如何正確運用它。

And what can you do to escape its consequences?

又該如何才能擺脫它的影響呢？

All living things strive for homeostasis, a state where their body is in balance.

所有生物都努力追求恆定狀態，也就是身體處於平衡的狀態。

To maintain this balance, they make adjustments like moving into the sunlight or eating nutrients.

為了維持這種平衡，牠們會做出調整，像是移動到陽光下或攝取營養素。

But the world is a cruel place with death lurking behind every corner.

但世界是殘酷的，死亡潛伏在每個角落。

And organisms need a way to react to extreme situations.

生物需要一種方法來應對極端情況。

This is how stress evolved as a physical response to a stressor which is anything challenging or dangerous.

這就是壓力如何演變成一種對壓力源的生理反應，壓力源是任何具有挑戰性或危險的事物。

Stress is a very fast, drastic change of the state of the body that prioritizes survival.

壓力是身體狀態一種非常快速、劇烈的改變，它優先考慮生存。

An emergency program that lets the organism push way out of its comfort zone to survive.

這是一個緊急程式，讓生物為了生存而跳脫舒適區。

To understand how stress works in humans, let's Visit a scene 50,000 years ago.

為了了解壓力在人類身上是如何運作的，讓我們回到五萬年前的場景。

A group of early Homo sapiens are huddled around a fire when suddenly a desperate and starving saber toothed tiger attacks their camp.

一群早期的人類圍著火堆取暖，突然間，一隻飢餓的劍齒虎攻擊了他們的營地。

他們的領袖，熊之粉碎者烏爾。

As time slows down, his brain classifies the tiger as a critical stressor and unleashes the stress response.

隨著時間彷彿變慢，他的大腦將這隻老虎歸類為關鍵壓力源，並啟動壓力反應。

Adrenal glands pump out adrenaline that rushes through Ur's body, activating fight or flight mode.

腎上腺開始分泌腎上腺素，這種物質迅速流遍烏爾的全身，啟動戰鬥或逃跑模式。

His heart starts beating faster and his lungs accelerate, providing an emergency supply of nutrients and oxygen to all critical systems.

他的心跳加速，肺部也跟著加快，為所有關鍵系統提供緊急的營養素和氧氣供應。

Adrenaline dictates that his muscles have energy priority over his other organs and activates them for rapid action.

腎上腺素訓示他的肌肉優先於其他器官獲得能量，並啟動它們以進行快速行動。

他們的力量和速度都大幅提升。

Pain and fatigue signals are muted while his senses become super sharp and lock in on the threat.

疼痛和疲勞的訊號被抑制，同時他的感官變得超級敏銳，鎖定威脅。

Ur perceives every detail with maximum clarity and realizes the tiger is getting ready to pounce.

烏爾以最大的清晰度感知每一個細節，並意識到老虎正準備撲過來。

只有零點幾秒的時間可以反應。

Adrenaline forces Ur to make a quick, impulsive decision.

腎上腺素迫使烏爾做出一個快速、衝動的決定。

Without thinking about it, he chooses to fight and attacks with full force.

他沒有多想，選擇了戰鬥，並全力發動攻擊。

The animal is desperate and will not back down.

我們的人類冒著筋疲力盡的風險。

Cortisol is the slower, more strategic hormone that manages a longer stress response.

皮質醇是一種較慢、較有策略性的荷爾蒙，負責管理較長的壓力反應。

It orders a total shift of all body systems, ramping up the fuel supply while suppressing all non essential functions like resting, disease, defense or digestion.

它下令全身系統全面轉變，增加燃料供應，同時抑制所有非必要功能，像是休息、疾病防禦或消化。

Finally, Ur the bear Smasher deals the killing blow.

最後，熊殺手烏爾給予了致命一擊。

Their bodies shut down, fight or flight and activate, rest and digest.

他們的身體關閉，進入戰鬥或逃跑模式，並進入休息和消化。

Wounds begin to hurt and muscles cry in exhaustion.

傷口開始疼痛，肌肉因疲憊而哀嚎。

It's time to recover and heal, bond and tell stories about how they killed the angry tiger God.

是時候恢復和療傷，聯繫感情，並講述他們如何殺死憤怒的老虎神的故事了。

Some fall asleep, others eat to replenish.

有些人睡著了，有些人則進食補充。

The tribe relaxes and homeostasis is being restored.

部落放鬆下來，恆定狀態正在恢復。

When did this amazing superpower turn into a curse?

這項驚人的超能力是什麼時候變成詛咒的？

The Deadly Email Our world has changed so quickly and profoundly that our biology couldn't keep up.

致命的電子郵件 我們的世界改變得如此快速和深刻，以至於我們的生物學跟不上。

Stress is still the same it was 50,000 years ago.

Sense a stressor, react immediately and with full force.

偵測到壓力源，立即全力反應。

Prioritize present moment survival, make sacrifices if necessary.

優先考慮當下的生存，必要時做出犧牲。

That works well when you have to jump out of the way of a car.

當你需要跳開汽車時，這招很有用。

But most stressors we encounter nowadays are abstract, acute and more numerous, often intangible, persist for much longer, and

但我們現在遇到的大部分壓力源都是抽象的、急性的、數量更多，通常是無形的，持續時間更長，而且

usually don't even require physical action.

The tigers of the past are now angry emails, deadlines, online dating, rush hour traffic, or doom scrolling the news and social media.

過去的老虎現在是憤怒的電子郵件、截止日期、線上約會、尖峰時段的交通，或是滑手機看新聞和社群媒體的負面內容。

But our brains are built to take fear very seriously.

但我們的大腦天生就會非常嚴肅地看待恐懼。

So if you experience even a short burst of anxiety over an email or because you scrolled through Twitter, the helping hand of stress springs to action.

所以，如果你因為一封電子郵件或滑了推特而感到短暫的焦慮，壓力的援手就會立刻啟動。

You could have dozens of these micro stressors per day, constantly activating your stress response even if you barely notice anymore.

你一天可能會遇到數十個這樣的微小壓力源，不斷啟動你的壓力反應，即使你幾乎沒注意到。

While these micro threats stack up, we also have to deal with bigger stressors like unpaid overtime, angry clients, rising rents, inflation and healthcare or tariffs, and

當這些微小的威脅堆積起來時，我們還得應付更嚴重的壓力源，像是無償加班、難搞的客戶、不斷上漲的房租、通貨膨脹和醫療費用，或是關稅，而且

But the boost we get from stress can also be extremely helpful.

但壓力帶給我們的動力，也能有極大的幫助。

If you have to study for an exam, run a marathon, or complete a big project, it's a proper superpower and can feel exhilarating, even addictive.

如果你必須為考試而讀書、跑馬拉松，或是完成一個大專案，這就是一種超能力，而且會讓人感到興奮，甚至上癮。

所以我們很多人最後都會濫用它。

Especially if you work in a competitive field, you may keep pushing and challenging yourselves and others, relying on stress to get your best performance possible.

特別是如果你在競爭激烈的領域工作，你可能會不斷鞭策自己和他人，依賴壓力來達到最佳表現。

The problem is that stress was only ever intended to be used in short spurts and critical situations.

問題是，壓力原本只設計用於短暫爆發和關鍵時刻。

If it's activated over days, weeks and months with no release, it becomes chronic stress, one of the deadliest conditions for humans.

如果它啟動了幾天、幾週甚至幾個月都沒有釋放，就會變成慢性壓力，這是人類最致命的狀況之一。

How Chronic Stress destroys you the price of chronic stress is the slow destruction of every part of your body and brain.

慢性壓力如何摧毀你？慢性壓力的代價是身體和大腦的每個部分都緩慢地被摧毀。

Over and over, adrenaline and cortisol keep flooding your body.

腎上腺素和皮質醇不斷地湧入你的身體。

Your fight or flight systems are over activated while your rest and digest functions are constantly suppressed.

你的戰鬥或逃跑系統過度活躍，而你的休息和消化功能則不斷被抑制。

Your muscles tense up for a fight that never comes.

你的肌肉緊繃，準備戰鬥，但戰鬥卻從未發生。

Instead, your back, shoulders and neck scream under the tension and you get pounding headaches.

取而代之的是，你的背部、肩膀和頸部在緊繃中痛苦不堪，你還會頭痛欲裂。

Your digestive tract cramps and suffers either holding things in too long or rushing things out.

你的消化道痙攣，無論是長時間憋住還是匆忙排出，都會受到影響。

Your fat metabolism is disrupted and starts slowing down fat breakdown while increasing fat buildup in your belly area.

你的脂肪代謝受到幹擾，開始減緩脂肪分解，同時增加腹部脂肪堆積。

Your cells become less responsive to insulin, increasing your risk of metabolic diseases.

你的細胞對胰島素的反應變得遲鈍，增加了罹患代謝性疾病的風險。

Your heart keeps pounding, eager to supply your body with fuel.

你的心臟持續跳動，急切地想為你的身體提供燃料。

But your blood vessels aren't built for this constant overactivation and get destroyed in the process, massively increasing your risk of a heart attack or strok.

但你的血管無法承受這種持續的過度活躍，在這個過程中被破壞，大大增加了心臟病或中風的風險。

Your immune system gets weaker and stronger at the same time in a way that causes maximum damage to you.

你的免疫系統同時變得更弱和更強，這種方式會對你造成最大的傷害。

The parts that protect you from disease are suppressed because who cares about a cold if you have to fight a tiger?

保護你免受疾病侵害的部分被抑制了，因為如果必須對抗老虎，誰還會在乎感冒呢？

This increases your risk of infections, cancer and autoimmune diseases.

這會增加你感染、罹患癌症和自體免疫疾病的風險。

Meanwhile, cells that cause inflammation for wound healing are massively boosted, inflaming your tissue all over.

同時，那些為了傷口癒合而引起發炎的細胞會大幅增強，讓你的全身組織都發炎。

你的大腦會重新佈線來服務壓力。

Perceiving an ongoing critical emergency, it slows down calm reflection and thinking, inst favoring quick and rapid reactions.

它感知到持續的緊急狀況，會減緩冷靜的思考和檢討，轉而偏好快速的反應。

You literally get worse at thinking clearly and lose wisdom points.

你清晰思考的能力會變差，而且會失去智慧點數。

You're much more likely to make bad, impulsive decisions like breaking up, eating junk food or using drugs.

你更有可能做出衝動的壞決定，像是分手、亂吃東西或使用藥物。

You become worse at solving your problems while creating new ones.

你解決問題的能力會變差，同時還會製造新的問題。

Under chronic stress, you're simply a worse version of yourself.

在慢性壓力下，你就是一個更差勁的自己。

If this persists, your memory and cognitive abilities get worse as you slide into anxiety and depression, so your chances of getting out of a stressful situation in the modern world worsen the longer you're chronically stressed.

如果這樣持續下去，你的記憶力和認知能力會變差，你會陷入焦慮和憂鬱，所以你在現代世界中脫離壓力情境的機會，會隨著慢性壓力時間的拉長而降低。

If you can't escape it, odds are that you may die earlier and suffer greatly along the way.

如果你無法擺脫它，你很可能提早死亡，並在過程中承受巨大的痛苦。

How to Use Stress as Intended Stress can be your friend.

如何運用壓力 壓力可以是你的朋友。

In measured doses, acute stress enables you to conquer mountains and push beyond your comfort zone, helps you to improve your skills and grow as a person.

適量的急性壓力能讓你克服萬難，突破你的舒適區，幫助你提升技能並成長。

And it can make it feel amazing to perform at your very best.

它還能讓你感覺在表現最佳時非常棒。

But to get the good without the bad, it's critical that you properly wind down your fight or flight response and relax.

但若想獲得好處卻避免壞處，關鍵在於你必須適當地關閉你的戰鬥或逃跑模式並放鬆。

If you feel stressed, you are stressed, full stop.

如果你感覺有壓力，你就是有壓力，就這麼簡單。

There's no universal threshold you have to reach before you're allowed to do something about it.

沒有一個普遍的門檻是你必須達到的，才能採取行動。

Next, ask yourself, is your stress response productive in your situation and is there an end in sight?

接著，問問自己，你的壓力反應在目前的情況下是否有助益，而且是否能看到盡頭？

If you're studying for exams or moving house, stress is a superpower helping you you unlock your full potential.

如果你正在準備考試或搬家，壓力就是一種超能力，能幫助你釋放全部潛力。