(单词翻译:单击)
When people self-affirm it is the simplest exercise.
人们的自我肯定是最简单的练习。
It really is one, what are your core values?
实际上是，一，什么是你的核心价值？
Two, why do they matter to you?
二，为什么它们对你很重要？
Three, write about a time when you expressed this.
三，写下你表达这一点的时间。
When people do that it dramatically lowers their stress and anxiety, self-reported stress and anxiety.
当人们这样做的时候，会极大地降低他们的压力和焦虑，以及自我附加的压力和焦虑。
It lowers their neuroendocrine measures of stress and anxiety, like cortisol and epinephrine, and it allows them to perform much better in a stressful task.
它降低了他们衡量压力和焦虑的神经内分泌，如皮质醇和肾上腺素，并使他们在压力任务中表现得更好。
So somebody might self-affirm and write about why family matters to them and then they go take a really hard math test.
因此，有人可能会自我肯定并写下家庭对他们来说很重要的原因，然后去参加一个非常难的数学考试。
Not only are they less stressed out, they actually do better on the math test.
他们不仅压力小，而且在数学考试中表现更好。
Now, what's funny about it is it's not somebody saying to him or herself I'm a math genius.
有趣的是，这并不是有人对他或她自己说我是一个数学天才。
I'm a real Einstein.
或者我是一个真正的爱因斯坦。
It has nothing to do with math.
这与数学没有关系。
The self-affirmation can have nothing to do with math.
自我肯定可以与数学无关。
Why does it work?
为什么它能起作用？
It works because when we are reminded of who we really are, it's okay to not be perfect.
它起作用是因为当我们被提醒我们真正是谁时，不完美也没关系。
So you can go into that stressful situation and know that no matter what happens you are leaving it as yourself.
进入一个紧张的环境，知道无论发生什么，你都会以自己的身份离开。
So, I think it's a pretty wonderful little intervention.
所以，我认为这是一个相当美妙的小干预。
So I learned this from my friend Andrew who's a hypnotherapist here in New York City.
所以我从我的朋友安德鲁那里学到了这个，他是纽约市的一名催眠治疗师。
He works with a lot of the Fortune 500 brands, quickest growing startups.
他与很多财富500强的品牌、成长最快的初创公司合作。
And basically what he talks about with some of these leaders is helps them to identify where they have anxiety in their leadership roles and helps them to overcome that and really achieve peak performance.
基本上，他与这些领导人交谈的内容是帮助他们确定自己在领导岗位上的焦虑感，并帮助他们克服这种焦虑感，真正实现高峰绩效。
And so when I first met him I said, 'Okay, so how would you use hypnosis to alleviate something like social anxiety?'
因此，当我第一次见到他时，我说："好吧，那么你会如何使用催眠来缓解像社交焦虑这样的事情？
And so what he would tell me is he'd say, 'Okay, so what I want you to do is think about a social situation where you might have some anxiety.'
所以他告诉我的是，'好的，我想让你做的是思考一下你可能会感到一些焦虑的社交场合'。
And I'd say okay, 'I'm going into a big tech conference with a bunch of really influential people and I might be nervous,'
我说好吧，'我将参加一个大型科技会议，有一群非常有影响力的人出席，我可能会紧张。
and he'd say 'Articulate the undesired state of being. What is that?'
他就会说："把不希望出现的状态说出来。是什么？
And so I'd say, 'I'm worried that I won't have anything to say.
于是我就说，'我担心我没有什么可说的。
I'm worried that they won't think that I'm high up enough to actually care about what I'm going to say.
我担心他们不会认为我的地位足够高，不会真正关心我要说什么。
I'm not going to add value.' He'd say, 'Great.
我无法增加价值。他会说，'太好了。
Just by actually articulating the undesired state you are naming it and you're taming it.
仅仅通过实际阐述不希望看到的状态，你就在命名它，驯服它。
You're going to be more aware when those undesired states manifest and that's the first step.'
当这些不良状态表现出来时，你会更加清楚，这就是第一步。
And so he said step two is that you have to articulate the desired state of being.
第二步是你必须阐明所期望的存在状态。
And our brains are really good at telling us what is going to go wrong in social situations because it wants to keep us safe.
我们的大脑非常善于告诉我们在社交场合会出什么问题，因为它想让我们保持安全。
It wants people to like us and this traces all the way back to caveman days when we were much more tribal.
它希望人们喜欢我们，这可以追溯到山顶洞人时代，当时我们更像一个部落。
And if we were ostracized by the group we were going to get kicked out of the group and then it was a literal death sentence.
如果我们被群体排斥，就会被踢出这个群体，这相当于给我们判了死刑。
And so our brain is still responding with that type of intensity to social ostracization.
我们的大脑仍然对社会排斥有那种强烈的反应。
And so, articulate the desired state of being.
因此，阐明所期望的存在状态。
So, I want you to tell yourself three ways that you would like to feel in this social situation.
所以，我想让你告诉自己，在这个社会中，你希望有三种感觉。
For me, coming into that conference I'd say, 'You know what?
对我来说，进入那个会议，我想说，'你知道吗？
I want to be authentic, curious and present.'
我希望自己是真实的、好奇的和存在的。
And so now I've given myself three desired states of being and I can even take the first letter of each of those desired states of being authenticity, curiosity, presence, ACP.
所以现在我已经给了自己三种理想的存在状态，我甚至可以拿出这些理想状态的第一个字母--真实性、好奇心、存在感--ACP。
So anytime any of those fears or anxieties actually pop up I can just revert right back to ACP and those are intrinsic motivators, ways that I want to feel.
因此，无论何时，任何这些恐惧或焦虑突然出现时，我都可以马上恢复到ACP的状态，这些都是内在的动力，也是我想要的感觉。
And I can say if I wanted to be authentic, if I wanted to be curious or present what would I do right now.
如果我想成为一个真实的人，如果我想成为一个好奇心强的人，或者是一个有存在感的人，我现在会做什么？
And now I'm grounded in the present moment, in those desired ways of being.
而现在我已经立足于当下，立足于那些我想要的存在方式。
I'm in the present moment.
我活在当下。
I'm back towards accomplishing and creating presence in conversation.
我回到了获得成就和创造存在的对话中。
