字幕列表 影片播放 已審核 字幕已審核 列印所有字幕 列印翻譯字幕 列印英文字幕 We wouldn't have been able to survive so long if we were not able, at points, to get very worried indeed. 如果我們沒有讓自己感受到極度擔憂，在這種時候，我們沒辦法活太久。 If we didn't possess a native genius for flooding our minds, at astonishing speed, with a cocktail of the most intense and panicky hormones our bodies can secrete. 如果我們沒有天生的才能，能以一種驚人的速度，讓腦中充滿自己分泌出的緊張與恐慌的荷爾蒙調和而成的混合物。 And yet, our capacity to keep surviving — or at least and, as importantly, to draw some enjoyment from what remains of life — depends on something quite contrary and even more challenging. 然而，讓我們持續生存的能力 — 或至少，也相當重要地在剩餘的生活中找出一些樂趣 — 取決於一些相反 An ability, at points, to unpanic ourselves, to wind down the alarm and clear the bloodstream of catastrophic foreboding, a mastery of the delicate art of unworrying. 甚至更具挑戰性的事：一個讓自己不過度驚慌的能力、放下警報還有清除體內的災難預感、掌握讓自己不焦慮的巧妙藝術。 Many of us belong within a damnable category known as hypervigilant. 我們許多人都可以被歸類在所謂「過度警覺」的類別中 —意思是 That is, we're not merely ordinarily careful and on the lookout for our safety, as we should be, but we are outright panicked and alarmed pretty much all the time. 我們不僅僅是做到我們該做的，如往常地小心謹慎並留意自己的安全，而是幾乎一直都很驚慌、警戒。 We, in the unhappy hypervigilant camp, wake up terrified, spend the day in low-level dread, and exist in near certainty that something appalling will fell us. 我們身處於一個由不幸的過度警覺搭建起的帳篷中，在驚恐中醒來，一整天都在低層的恐懼中渡過，並以一種近乎肯定會有令人震驚的事物出現使我們失望的心情生活。 At points, it's so tiring, it's normal that we may long for it all to be over, though that, too, is a dreadful prospect. 在這種時候，這是如此累人的事我們可能很渴望這一切都會過去，這是很正常的 — 儘管這也是個可怕的希望。 The reasons why we're like this are always somewhat the same: 為什麼我們會這樣的原因總是有點相似。 At some point, long before we could cope, in the past, we were frightened very badly indeed. 在某種程度上，我們在能夠應付之前，確實非常害怕。 So badly, we've never really recovered a faith in the solidity of anything. 非常害怕到我們從來沒有恢復對任何事物的信念 Something so challenging unfolded, it has jammed our minds in a state of alarm. 一些具挑戰性的事物顯露出來，使我們的思想 Even when the outward conditions have changed and when there is — in the objective sense, as kindly friends like to tell us — nothing in particular to be terrified of. 陷入了警戒狀態，即使當外在條件改變了，以及當客觀意義上 (像所有仁慈的好友告訴我們的)，沒什麼特別令人害怕的。 Perhaps someone was very angry in the vicinity; perhaps we were humiliated and made to feel unwanted and sinful. 可能附近有人十分憤怒，可能我們被羞辱了 Maybe an older sibling tortured us. 而且感到不受歡迎、有罪的。或許一位年長的手足折磨我們。或許我們 Perhaps we got sent away to an institution where we were appallingly isolated. 被送到一個單位，在那裡我們感到毛骨悚然地被孤立。為了回應這樣的情況 In response, our level of panic hormones spiked, and never came down. 我們的恐慌荷爾蒙升高 — 而且不會下降。現在我們的過度警覺擾亂了 Now our hypervigilance scrambles the part of the mind that regulates basic functions like sleep, digestion, and touch. 腦中一部分的基本功能，像睡眠、消化功能和觸覺等等。所以有 And so, a telling symptom is that it will, almost certainly, be difficult for us to rest, to manage our bowels, or to be wholly at ease being touched by a fellow human, however much we might long to be. 一個明顯的症狀是，我們肯定很難有休息的時候、很難管理我們的腸胃或是完全放鬆地與一個人接觸，無論我們多渴望能夠如此。 There is no easy cure, but it is the start of something to have at least a name to put to the inner chaos. 過度警覺不容易治癒，但至少我們可以從讓這樣混亂的情況有個明確的定義開始 A degree of compassion can start up, too. 一定程度的同情也會因此開始。我們可以開始注意到有多少 We can start to notice how much of life has been held together by fear. 生命因恐懼而相聚。我們有個概念可以連結到為什麼我們很難參與派對、 We have a concept that links why it's so hard to go to parties, to trust a lover, to relax on holiday, to go to the bathroom, or to sleep much past 4 a.m. 很難信任愛人、很難在假日放鬆、很難安心上廁所或是很難一覺睡到天明。 We might dare to tell a few others about our hypervigilance, handing them the word like a gift, a clue to our own particular brokenness. 我們可能敢告訴少數的一些人有關我們的過度警覺，將這些資訊當做禮物般交給他們，是有關我們特別破碎不堪的一面的線索。 Every time we find a kindly other to whom we can safely entrust news of our state, and who can smile tenderly in response, the panic goes down and the world becomes ever so slightly more bearable. 每次我們發現一個仁慈的人，那個人是我們可以完全信賴他，告訴他我們目前心理狀態的資訊也是一個可以回以溫柔笑容的人，恐慌逐漸平穩，這個世界也變得稍微可忍受了。 But sometimes, when we are alone and the pressures mount once more, we may simply have to stand back and observe the hypervigilance do its thing. 但有時候，當我們獨自一人，而壓力再次增長，我們可能只需要後退一步，並且觀察過度警覺怎麼作亂： Smash our plans and hopes, and unleash panic in a way that will knock us out for the day or the month. 打碎我們的計畫與希望，並把恐慌釋放出來使我們一整天甚至一整個月都昏昏沉沉。 We should forgive ourselves; this is a disease like any other. 我們應該原諒自己。這一樣是種疾病。可能是最難，但也最重要的是 What can be hardest but most important to believe is that being an adult means having options. 要相信身為一個成人，代表著你有選擇。我們可以對霸凌行為反擊、 We can, nowadays, push back against bullies, move away when it gets too much, and tell other people what we need from them. 當恐慌太多的時候就撤退，並告訴別人我們需要他們怎麼幫助我們。 We don't need to be hypervigilant because we have the option of being truly vigilant. 我們不需要過度警覺，因為我們可以選擇真的抱持警覺心。 That is, if there were to be real dangers, we would now have the inner resources to greet and fight them in good time. 也就是說，如果真的有危險出現，我們現在有了內在的資源來及時面對並對抗它們。 We can worry when we need to, not just because we exist. 我們可以在必須的時候擔憂，不只是因為我們活著就擔憂。同時，我們應該 In the meantime, we should allow ourselves, with this strange, slightly ugly word in hand, to feel sorry for our desperate impulses and strive, where we can, at 4:35 a.m. perhaps, to turn over and get a little more rest. 允許我們自己 — 用這個奇怪、稍微醜陋的詞 — 對我們孤注一擲的衝動與努力感到「遺憾」如此我們可以，可能在凌晨 4 點 35 分，翻個身再多睡一會兒。 We can learn the skill of being calm, not through specialties or slow breathing, but through thinking. 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