用"心流状态"战胜焦虑
日期:2022-07-06 17:38

(单词翻译:单击)

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We live in a world where the threats that we face are probabilistic: Terrorists might attack.

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我们所生活的世界面临各种可能的威胁:恐怖分子可能会发动袭击Q_u@=CEg~@bf6m

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The economy might nose dive, right?

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经济可能会急转直下,对吧?

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These are 'probabilistic dangers.'

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这些都是“概率危险”)pWSuEH~QiKvrV~

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The problem is, the brain's designed not to turn off the fear response until a danger is gone completely.

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问题是,在危险完全消除之前,我们的大脑生来是不会关闭恐惧反应的sS8bOKQ%qy|FEi4uI

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But probabilistic dangers never are gone completely so we tend to be a little more hyperreactive.

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但概率危险永远不会完全消失,所以我们往往会更敏感一些3+kJT[!jl0=3&nV+zq

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So how do you tune up the nervous system rather than having to reach for psychopharmaceuticals?

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那么,你该如何调整自己的神经系统,而不是被迫去依赖精神药物呢?

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I often define 'peak performance' as getting our biology to work for us rather than against us.

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我经常把“巅峰表现”定义为让我们的生理机能为我们服务,而不是与我们作对6a%D8p;qtr(0u!u

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What I'm really talking about are the systems underneath what we call motivation, learning, creativity, and flow.

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我所说的是被我们称为激励、学习、创造力和心流之下的系统AkUUG%PJR+lLsL5xW)]#

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'Flow' is an optimized state of consciousness where we feel our best and we perform our best.

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“心流”是一种优化的意识状态,在这种状态下,我们感觉最好,我们表现最好)0Ih;SLZ3Eg

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The research says there are three tools you can reach for: Gratitude has really precise impacts on the brain and anxiety.

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研究表明,你可以借助三种工具:感恩对大脑和焦虑有非常确切的影响f[%1GuRzPi@gn

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I like to write down 10 things that I'm grateful for and I write down each one three times.

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我喜欢写下我感激的10件事,每件事我都写三遍_c8Wr;^[f#I~

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Gratitude is literally you're just pointing out to the brain things that have already happened that are good.

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从字面上讲,感恩就是你只向大脑反馈已经发生的好事LlZ)BPUCb5aLUsu]

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And it tilts this ratio so we're taking in a lot less negative stuff.

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它只往积极的一面倾斜,所以我们吸收的负面信息要少得多K%#SGbPs2%bKLUb*z

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This, by the way, lets more novel stuff come through.

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顺便说一句,这继而会产生很多新东西p6V!h~]#Ak

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Gratitude can work as a 'flow trigger' that way.

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通过这种方式,感恩就相当于“心流触发器”r[XcUwS^21*

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The second one is mindfulness- 11 minutes a day of mindfulness practice.

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第二个是正念--每天11分钟的正念练习cxy*JlnKKsmsJ4jtDDG

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You know, follow your breath, focus meditation basically, is enough to really calm down your nervous system, make you less emotional-reactive.

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也就是,跟随你的呼吸,集中冥想,让你的神经系统完全平静下来,让你不那么情绪化uk;6QQ[SRXE#b+QUf+l

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Your third option is exercise- 20 to 40 minutes worth of exercise is enough.

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第三是锻炼--20到40分钟的锻炼就足够了mI9&Lsf6&V[g|(lMFc

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And if you're exercising for mental hygiene, right, for cognition, and I wanna get into flow, you wanna exercise until basically the voice in your head gets really quiet and your lungs open up.

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如果你锻炼是为了心理健康,对,是为了认知,而我想进入心流状态,你要锻炼到脑海里的声音变得非常安静,肺部打开c[Z|2SNW(H,O

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Both things happen because there's a global release of nitric oxide, it's a gaseous, signaling molecule that's sort of everywhere in the body.

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出现这两种情况,都是因为一氧化氮的全面释放,它是一种气体信号分子,几乎遍布人体各处GXQ96^d]H59D+t6yGq

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One of the things it does is it flushes stress hormones out of your system.

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它的作用之一就是把你体内的压力荷尔蒙排出体外w6HyYaaMR0hBP-8Y

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It'll reset the nervous system sort of back to baseline, back to zero.

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它会将神经系统重新设置到起点处,重新归零+]_A|1-)u1

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When I talk about peak performance, we always emphasize 'cognitive literacy': understanding what's going on in the brain and the body when we're performing at our very best.

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说到巅峰表现时,我们总是强调“认知素养”:以最好的状态表现,了解大脑和身体正在发生什么[q)mwxUbI^Yg-

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Now this is difficult in the modern world because most of us tend to be a little hyperanxious.

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这在现代社会是很困难的,因为大多数人都倾向于有一点过度焦虑RK[Zo]Sg#0c#43d5r4vh

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Daily problems that we all deal with- anxiety, depression, right?

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日常我们都需要面对--焦虑、抑郁,对吧?

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We now know, for example, that a 20-minute walk in the woods will outperform most antidepressants on the market.

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例如,现在我们知道,在树林里步行20分钟的效果比市场上大多数抗抑郁药物更好@O2+c*Rt@N1sE

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If you take a walk in a part of nature where you haven't been before, you're not only gonna get serotonin, that calming chemical, you're gonna get the dopamine from novelty and complexity and unpredictability.

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如果你去一个从未去过的地方散步,你体内不仅会产生镇静的化学物质5-羟色胺,你的身体还会因为新奇、复杂和不可预测而产生多巴胺Rvy(eH2,L5bPvf2MG#

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So you're gonna get some feel good, happy juice and some calm.

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所以你会感觉良好,很愉悦,很平静HWtvuWd,XGCD

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And these are great tools to be able to reach for in times of stress rather than having to reach for psychopharmaceuticals.

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有压力的时候,这些都是可以采取的好方法,而并非一定得服用精神药物(]33y4118cP

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On a certain level, we have a drug store in our brain, the neurochemicals that show up in flow: so dopamine, norepinephrine, anandamide, endorphins, and serotonin.

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在某种程度上,我们的大脑中有一个药物储备器,即在心流状态下出现的神经化学物质:多巴胺、去甲肾上腺素、去甲肾上腺素、内啡肽和5-羟色胺sR6(AmwdQ!It=G7

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If you were to try to cocktail the street drug version of that, right, you're trying to blend like heroin and speed and coke and acid and weed- and point is, you can't do it.

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如果你想把这些物质混合在一起,没错,就像是把海洛因、速度、可卡因、酸和大麻混合在一起,问题是,我们做不到这样.JP*BR))V[[@4Fl

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It turns out the brain can cocktail all of 'em at once, which is why people will prefer flow to almost any experience on Earth.

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事实证明,大脑可以同时将所有这些物质混合在一起,所以在各种各样的体验中,人们更喜欢心流状态drjNNP!jxpMs&T

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It's our favorite experience.

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它是我们最喜欢的体验^jzSU7IK@zAKC|&*0d

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It's the most addictive experience on Earth. Why?

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它是地球上最令人上瘾的体验X~XE1a#NCQ。为什么?

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'Cause it cocktails five or six of the largest pleasure drugs the brain can produce.

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因为它混合了大脑能产生的五六种最大的快感药物mBFWag@S~K8gb

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We're all capable of so much more than we know.

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我们都有能力做到不敢想象的事d,ymbF._iE+soG^-

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That is a commonality across the board.

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这是一个普遍的共性9vo%FENelemBp&Pok]

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That's the largest lesson that 30 years in studying peak performance has taught me.

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这是我30年来研究巅峰表现学到的最大一课Z]t;vmqT@cNLk.

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And one of the big reasons is we're all hardwired for flow, and flow is a massive amplification of what's possible for ourselves.

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其中一个很大的原因是,我们生来就会心流,而心流是对我们的可能性的无限放大6FuSTP&=8c!WA3O[!Gj

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