Name: 【TED】Amy Cuddy：姿態決定你是誰！ More confidence in 2 minutes (Condensed Talk))
Uploaded: 2017-03-21T09:45:04.000Z
Duration: 2 min 59 s

So I wanna start by offering you a free, no-tech life hack and all it requires of you is this:

所以我想先為你提供一個免費的，沒有技術含量的生活黑客，它需要你做的就是：

情態副詞

that you change your posture for two minutes. I became especially interested in non-verbal

你改變你的姿勢兩分鐘。我開始對非語言的

expressions of power and dominance. And what are non-verbal expressions of power and dominance?

權力和支配地位的表達方式。那什麼是權力和支配權的非語言表達呢？

So, in the animal kingdom they are about expanding so you make yourself big you stretch out and

所以，在動物王國裡，它們是關於擴張的，所以你要讓自己變大，你要伸展開來，然後... ...

humans do the same thing. So they do this both when they have power sort of chronically

人類也會做同樣的事情所以他們在有能力的時候都會這麼做，比如說長期的

and also when they're feeling powerful in the moment. So, powerful people tend to be

也是當他們'在當下感到強大的時候。所以，強大的人往往是

not surprisingly more assertive and more confident. Physiologically there also are differences-

不足為奇的是，他們更有主見，更自信。生理上也有差異--

on two key hormones. Testosterone which is the dominance hormone and cortisol which is

在兩個關鍵激素上。睪丸激素是主導性激素，皮質醇則是

the stress hormone. We decided to bring people into the lab and run a little experiment and

的壓力激素。我們決定把人們帶進實驗室 做個小實驗，然後...

these people adopted for two minutes, high power poses or low power poses. And I'm just

這些人採用了兩分鐘，高功率姿勢或低功率姿勢。而我'米只是

gonna show you five of the poses although they took on only two. This is what happens.

會告訴你五個姿勢 雖然他們採取了只有兩個。這是發生了什麼。

They come in they spit into a vial. We for two minutes say you need to do this or this.

他們進來後會吐到一個小瓶裡 They come in they spit into a vial.我們有兩分鐘的時間說你需要做這個或這個。

We then ask them how powerful do you feel on a series of items... and then we take another

然後我們問他們，你對一系列項目的感覺有多強大......然後我們再進行另一個

saliva sample. Here's what we find on testosterone: from their baseline when they come in, high

唾液樣本。這裡'是我們發現睪酮：從他們的基線，當他們進來，高。

power people experience about a 20% increase and low power people experience about a 10%

權力大的人約增加20%，權力小的人約增加10%。

decrease. Here's what you get on cortisol: High power people experience about a 25% decrease

減少。這裡'是你得到的皮質醇：高功率的人經歷了約25％的減少。

and the low power people experience about a 15% increase. So two minutes lead to these

而低電量的人則會有15%左右的增長。所以兩分鐘導致這些

hormonal changes that configure your brain to basically be either assertive, confident

荷爾蒙的變化，把你的大腦配置成基本上要麼自信、要麼自信的樣子

and comfortable, or really stress reactive. But the next question of course is can power

和舒適，或者說真的是壓力反應。但接下來的問題當然是電力能否

posing for a few minutes really change your life in meaningful ways? And so what matters

擺幾分鐘的姿勢真的會以有意義的方式改變你的生活嗎？那麼，什麼才是最重要的呢？

in where you wanna use this is evaluative situations- we decided that the one that most

在你想使用這個的地方是評估的情況下，我們決定，一個最

people could relate to was the job interview. What do you do before you go into a job interview?

人們能感受到的是求職面試。在進入面試之前，你會做什麼？

You do this. Right, you're sitting down, you're looking at your notes, you're hunching up

你這樣做。對，你坐下來，你看著你的筆記，你蜷縮著身子。

and making yourself small. When really what you should be doing maybe- is this. Like,

並使自己變得渺小。當真正的你應該做什麼 也許是這樣的。像這樣

in the bathroom. Okay, so we bring people into a lab and they do either high or low

在浴室裡。好吧，所以我們把人帶進實驗室，他們做高或低。

power poses again. They go through a very stressful job interview, it's five minutes

權力的姿勢了。他們經歷了一次非常緊張的求職面試，它'5分鐘。

long, they are being recorded, they're being judged also. We then have these coders look

長，他們被記錄，他們'也被判斷。然後，我們有這些編纂者看

at these tapes, four of them. They're blind to the hypothesis, they're blind to the conditions

在這些錄音帶，其中四個。他們對假設視而不見，他們對條件視而不見。

they have no idea who's been posing and in what pose. They end up looking at these sets

他們不知道誰'的一直在擺，在什麼姿勢。他們最終看著這些套

of tapes and they say "oh we wanna hire these people, all the high power posers. We don't

的錄音帶，他們說"哦，我們想僱用這些人，所有的高功率冒牌貨。我們不

wanna hire these people. But what's driving it? It's not about the content of the speech,

想僱傭這些人。但什麼'的驅動？它'不是關於演講的內容。

it's about the presence that they're bringing to the speech. The last thing I'm going to

它'的存在，他們'帶來的演講。最後一件事，我'將

leave you with is this: Tiny Tweaks can lead to big changes. Before you go into the next

給你留下的是：微小的調整可以導致大的變化。在你進入下一個

stressful evaluative situation, for two minutes, try doing this- in the elevator, in a bathroom

在緊張的評價情境中，兩分鐘內，試著這樣做--在電梯裡，在浴室裡。

stall, at your desk behind closed doors, that's what you wanna do. Get, configure your brain

檔，在你的辦公桌上閉門造車，這就是你想做的。獲取，配置你的大腦

to cope the best in that situation. Get your testosterone up, get your cortisol down and

以應對這種情況下的最佳狀態。讓你的睪丸激素上升，讓你的皮質醇下降，並。

it can significantly change the outcomes of your life. Thank you.

它可以顯著地改變你生活的結果。謝謝你了