Everything.

每件事。

Wow, ok. Someone's in a dark place.

哇，好吧。有人很厭世哦！

Uh, sure. What I was gonna say is overthinking.

呃，當然。我接下來要談的是過度思考。

It probably comes as no surprise to anyone who knows me, but I overthink everything.

這或許對認識我的人來說都不意外，但我對所有事都會想太多。

Anything, really, and sometimes I can't help it because engaging in self-reflection and expressing my findings is kind of what I do for a living.

任何事，真的，有時候我自己也無法控制，但自我反省和表達發現是我維生的方法。

I mean it's what I'm doing right now.

這就是我現在正在做的事。

But I do know that there is a very very healthy line between insightful introspection and just overthinking like hell, and the negative effects are really bad.

但我知道在深刻自省和單純瘋狂想太多之間只有一線之隔，而這負面影響非常嚴重。

I mean seriously, studies have shown that rumination leads to depression, anxiety, binge drinking, binge eating, inability to sleep and self-harm.

認真來說，研究指出反覆思考會導致憂鬱、焦慮、暴飲、暴食、失眠、自殘。

I have had every single symptom of the danger of dwelling and yet I can't quite kick the habit of it.

我曾經有過每一個危險地反覆思索的症狀，而到現在我還是無法完全戒掉這些習慣。

Especially when it's silly, even when it's silly like analyzing the punctuation of a text message.

尤其是當自己糊塗時，還會愚蠢到去做類似分析簡訊裡的標點符號的事。

*Classical music*

*古典樂*

*phone beeps*

*電話嗶聲* *古典樂繼續播放*

*classical music continues*

*古典樂繼續播放*

"Wait, she used a period! Does that mean she's mad? Cause no one uses periods, right? Oh my god!"

「等等，她用了句點！這代表她在生氣嗎？因為沒人會用句點吧！我的天啊！」

"Maybe I should analyze her previous texts to see if she used that to establish a base of what her normal texting behavior is that way I know if this use of a period and the specific sentence has any significance."

「或許我應該分析她之前的訊息，看她建立的打字行為是不是我想的那樣，如果這句點和這特定句子的使用真的有意義的話。」

"Yes. That is a good use of my time."

「沒錯。這很值得我花時間來想。」

Although to be fair, like, periods in text messages are kind of ominous and rare, right? Right, Kat?

雖然老實說，簡訊中的句點是某種暗示而且很少見的對吧？沒錯吧，Kat？

*laughs* I just want people to know that it's real cause Kat, my friend Kat, actually puts periods at the end of every single one of her sentences and texts, and I didn't notice it before like the other day and was like she's mad at me.

*笑* 我只是想讓人們知道這是真實發生的事，因為 Kat，我的朋友 Kat，其實會在每個句子後面放上句點，我一直都沒發現她這個習慣，直到有天我覺得她在對我生氣。

She hates me, there's something wrong and so...

她恨我，一定有什麼事出了錯，所以 ...

But then I realized like I analyzed all of your text message and found out that you had a period in every one.

但之後我分析了妳所有的訊息，發現妳在每個句子後都放了句點。

But then I looked at all my other text messages and nobody else really uses it unless it's necessary, so...

我又看了我其他所有的簡訊，加上沒必要的話沒人會用句點，所以 ...

Just so everyone knows, it's real.

所以大家現在知道了，這是真實的。

It's exhausting. Once I get into the cycle of overthinking, I'll ask myself the same negative self-blame question over and over and over again throughout the day.

這真的很累。一旦我掉進了過度思考的迴圈，我會在一天內不斷問自己同一個負面又自責的問題。

*whispers to self*

*喃喃自語*

Uh, is it okay that I said that last night?

我昨晚那樣說沒問題吧？

I shouldn't have said that. Am I being difficult? Does everyone think that I'm difficult? Am I hard to get along with?

我不應該這麼說的。我是不是太難相處了？每個人都覺得我不隨和嗎？我會很難相處嗎？

I don't think I'm being difficult. Why would I be difficult?

我不覺得我不友善。為什麼我會不友善？

Does everyone hate me? Everyone must hate me. I'll never get it right.

大家都討厭我嗎？每個人都恨死我了。我永遠都做不好。

Should I apologize?

我應該道歉嗎？

*whisper ends*

*喃喃自語結束*

If you're an over-thinker, know this! I read this one line in a study and it really helped shape like how I think about overthinking now.

如果你也是一個會想太多的人，你應該知道這個！我在一篇研究上讀到的。在塑造我對於過度思考的想法真的很有幫助。

And it's that your psychological response to an event is actually more important than what happened to you.

其實你對一件事的心理反應，會比這件發生在你身上的事還重要。

So if you can't train your brain to stop overthinking, you're giving yourself negative mental health consequences.

所以如果你不能訓練你的腦袋停止想太多，會給你自己的心理健康帶來負面的結果。

I don't know about you, but I already got plenty of those.

我不知道你是怎麼想的，但我已經經歷很多了。

And don't need anymore. So what can we do? Well number one, practice mindfulness.

我也不需要再多了。那我們可以怎麼做呢？第一點，練習正念。

I know, I know I'm always like: "Therapy and meditation will fix everything", but it's kind of true.

我懂，我知道我常常說類似「治療和冥想會治好一切」的話，但多少還是正確的。

2017 has been the worst battle with depression of my life, with seasonal depression being like a nice little cherry on top.

2017 年是我對抗生活中的憂鬱最糟的一戰，再加上像小櫻桃般裝飾在鮮奶油頂部的季節性憂鬱。

So I'm trying to be very very diligent about giving myself ten to twenty minutes of mindful practice every single day.

所以我很勤奮得將自己投入在每天 10 到 20 分鐘的冥想練習上。

You can't train your mind without actually putting the work into it, so whether you're using the headspace app or YouTube guided meditations, or just your timer on your phone, find what works for you.

你沒辦法不實際去做就訓練你的心智所以不管你是用 Headspace App 或是 YouTube 的冥想引導，或只是自己手機的計時器，找出對你有用的方法。

You can have your brain acknowledge and let go of thoughts. And the more practice you put into that, the more easily you can disassociate yourself from the negative ones.

你可以讓大腦認知這些思緒，並將它們拋諸腦後。當你練習越多，也越容易脫離負面想法。

Two: Be active! The only reason we have time to overthink is because we have time to overthink. So be physical! Be creative!

第二，保持正向！我們會想太多的唯一原因就是因為我們有時間去胡思亂想。所以實際點！還要有創意！

Last month I picked up water coloring to keep myself occupied.

上個月我畫了水彩來讓我自己保持忙碌。

It's penguin-ing to look a lot like Christmas. Have a chill holiday. We're gonna have a narly time in Iceland.

聚在一起取暖看起來才更像聖誕節。祝你有個寒冷的假期。我們會在冰島度過一段瘋狂的時光。

Whether that's picking up painting or going for walks or reading books or getting hella jacked at the gym,

不管是畫課、到處散散步、讀點書，或是在健身房裡變得強壯。

don't give your mind the luxury of chewing on something longer than it should.

不要讓自己太長時間地思考同一件事。

And three, if you absolutely have to think about it, practice compassionate problem-solving.

第三，如果你一定要去思考某件事，試試看用同情心去解決問題。

So if I feel really bad that I hurt someone's feelings, instead of beating myself up about it over and over, instead I should ask myself: What can I do about it?

所以如果我因為傷害了一個人而感到糟糕，我要做的不是不斷地去虐待自己，而是問我自己：我可以做什麼去解決問題？

How can I learn from this experience and how can I prevent it from happening again?

我可以如何從經驗中學習，以及我要怎麼預防它再次發生？

So that instead of continually giving myself the message that I suck and I'm an awful person, I'm focusing on correcting a behavior or a mistake and encouraging myself to be better because of it. So what about you?

沒有持續給自己「我爛透了」和「我真是個糟糕的人」這種訊息，我反而專注於矯正行為或錯誤，還有鼓勵自己因為這樣而做得更好。那你呢？

Are you an over-thinker, and if so stop right there! I'm Anna Akana. This is a trick ending stay here for Squarespace

你是個會過度思考的人嗎？對的話，是不是該停止了呢？我是 Anna Akana。做有趣的結尾，先別走開來看看 Squarespace。

Thank you to Squarespace for sponsoring today's episode.

感謝 Squarespace 贊助今天的節目。

Squarespace has beautiful award-winning templates not to mention an all-in-one platform.

Squarespace 有許多美麗的得獎模板，更特別的是一個有著全方面功能的平台。

So there's no installs, patches, or upgrades, ever.

再也不需要安裝、程式修補，或是升級。

They have 24-hour customer service if you need them in the middle of the night.

他們還有 24 小時的客服，如果你在半夜需要他們的話。

And they offer a simple and unique setup experience if you need a domain.

如果你需要一個網域，他們提供簡單獨特的設定體驗。

Squarespace is great for any kind of website, whether you're an artist a photographer or just need a place to put all your thoughts.

Squarespace 對任何類型的網站來說都很棒，不管你是藝術家、攝影師，或只是需要一個地方來放上自己的想法。

Go to Squarespace.com to start your free trial today and use the offer code ANNA for 10% off at checkout.

前往 Squarespace.com ，在今天開始你的免費試用，使用優惠代碼 ANNA 來獲得 10% 的折扣。

Squarespace.

Squarespace。