为何焦虑是一种超能力

本消息来自Radiotopia播客《Hyperfixed》。每期节目中，主持人Alex Goldman都会深入探讨听众提出的无解难题，并揭示导致这些问题的隐藏系统。请在您获取播客的平台订阅《Hyperfixed》。

This message comes from Hyperfixed, a Radiotopia podcast. In each episode, host Alex Goldman sets himself on a listener's unsolvable problem and explores the hidden systems that created that problem in the first place. Subscribe to Hyperfixed wherever you get your podcasts.

您正在收听NPR的《生活指南》。大家好，我是Mariel Seguera。如果你曾经历过焦虑，那种感觉就像身体遭受攻击——思绪狂奔、

You're listening to Life Kit from NPR. Hey, everybody. It's Mariel Seguera. If you've ever had anxiety, it can feel like your body is under attack. Your mind is racing.

或许心跳加速、掌心出汗、胃部绞痛、皮肤发红发热。心理治疗师Britt Frank表示她完全理解这种感受。

Maybe your heart's pounding or your palms are sweating. Your stomach hurts. Your skin gets red and hot. Psychotherapist Britt Frank says she gets it.

焦虑令人痛苦不堪，甚至可能使人丧失行动能力。我一生都在与焦虑问题抗争，但焦虑并不会主动攻击我们。

Anxiety feels awful, and it can be debilitating. I've had anxiety issues my whole life, but anxiety doesn't attack us.

Frank是《停滞的科学》一书的作者，她专精于一种名为'体感疗法'的领域。

Frank is the author of the book, The Science of Stuck, and she specializes in something called somatic experiencing.

用专业术语来说，就是你拥有连接着躯体的大脑，而你的身体会产生各种反应。

Which is a very fancy way to say that you have a brain attached to a body and your body does things.

Frank指出，焦虑实际上就像是大脑的'检查引擎'警示灯。

Frank says anxiety can actually be like the check engine light of your brain.

焦虑是一盏警示灯。它是我们身体对不安全情境、过往创伤、或感知中/真实存在的未来威胁所产生的反应。

Anxiety is an indicator light. It is something that happens in our body in response to either an unsafe situation, to an injury from the past, or to a perceived or real threat coming from the future.

若以这种方式思考，焦虑能为你提供大量信息——关于哪些事让你感到自在、你希望如何分配时间、以及想与谁共度时光。但要获取这些洞见，你必须先缓解那些压倒性的症状，哪怕只是从10级降到7级。在本期《生活指南》节目中，我们将提供一些经研究验证的即时应对方法，并帮助你聆听焦虑试图传递的信息。

And if you think about things that way, anxiety can give you a lot of information about what feels right to you, about how you wanna spend your time, and about who you wanna spend it with. But to get to those insights, you've gotta dial down the overwhelming symptoms, even if that's from a 10 to a seven. On this episode of Life Kit, we're gonna give you some practical research backed ways to do that in the moment and then help you listen to what your anxiety is trying to tell you.

本信息由全球资金管理应用Wise赞助。使用Wise管理资金时，您始终享受市场中间汇率且无隐藏费用。立即加入数百万用户行列，访问wise.com。条款与条件适用。本信息来自《隐藏大脑》节目，一档探索行为背后原因的播客。

This message comes from Wise, the app for using money around the globe. When you manage your money with Wise, you'll always get the mid market exchange rate with no hidden fees. Join millions of customers and visit wise.com. Ts and cs apply. This message comes from Hidden Brain, the show that's all about why we do what we do.

每周收听，助您更理解自己与周遭人群。在任意播客平台均可订阅。

Tune in every week to better understand yourself and the people around you. Listen wherever you get your podcasts.

在NPR《时间线》播客中：移民执法如今或许更为显见，但这一局面并非始于特朗普总统的第二次就职，甚至首次任期亦然。《时间线》系列节目将讲述移民议题如何政治化并成为摇钱树的故事。通过NPR应用或任意播客平台收听。

On the Throughline podcast from NPR, immigration enforcement might be more visible now, but this moment didn't begin with president Trump's second inauguration or even his first. A series from Throughline about how immigration became political and a cash cow. Listen to Throughline in the NPR app or wherever you get your podcasts.

喂？能听到吗？如果你能听见，说明你我都未被接走。基督教被提预言本应在上周发生，但并未成真。不过这改变不了许多人感觉我们正活在末世的现实。

Hello? Can you hear me? If you can, it means you and I were left behind. The Christian rapture was predicted to happen this past week. It didn't, but that doesn't change the fact that a lot of you all feel like we're living in the end times.

在《一分钟过去》节目中，我将探讨——无论信仰如何——你该如何应对这种感受。通过NPR应用或任意播客平台收听。

And on It's Been a Minute, I'm getting into what, regardless of religion, you're doing with that feeling. Listen to It's Been a Minute on the NPR app or wherever you get your podcasts.

当我们感到焦虑时，身体内部发生了什么？

What's happening in our bodies when we're feeling anxious?

当我们感到焦虑时，大脑中的杏仁核会启动，它是身体的恐慌信号系统。一旦触发，它就会让身体准备进入战斗、僵持或逃跑状态。我们既无法自主选择默认反应模式，也无法控制这种反应的强烈程度。

So when we're feeling anxious, we have the amygdala, and the amygdala is the panic signal of the body. When that goes off, it's preparing our body to fight or flight or flee. And we don't get to decide which one our bodies default to nor do we get to decide how intense that is.

如果你正处于那种时刻，可以采取几个步骤来缓解这种反应，让身心回归平静状态。

If you're in that moment, there are a few steps that you can take to dial it down, to dial that response down and bring your body and mind back to a calm state.

没错。每个人的生理信号表现不尽相同，但只要是生理层面的状态，就有对应的生理解决方案。这是我的三步法小技巧：当被焦虑淹没时，第一步，先相信你的大脑知道自己在做什么。

Yes. Yes. Now not everyone feels the same exact physiological cues, but if it's a physiological state, then there are physiological solutions to be had. This is my little shticky three step thing. If you are feeling overwhelmed by anxiety, step one, just assume your brain knows what it's doing.

我为什么焦虑？因为我的大脑正在履行它的职责。第二步，问问自己：此刻我能实现的三个微小肯定是什么？有哪些资源、人物、场所、想法或事物？哪些东西能让我感觉——不一定是变好，而是更安全？

Why am I anxious? Because my brain is braining. Step two, ask yourself what are three small micro yeses available to me now? What are three resources, people, places, thoughts, things? What are some things that help me feel not better, but safer?

那些我触手可及的、现在就能做的事，或许能帮助我把焦虑等级从10降到7。然后第三步就是从这个小清单里选择一项立即执行。

Things available to me, things that I can do right now that might be able to help me dial down from a 10 to a seven. And then step three is of that small list of things, pick one and do it.

是啊，对我来说，我喜欢看《吉尔莫女孩》这类剧集。

Yeah. For me, I I like to watch shows like Gilmore Girls.

嗯哼。

Uh-huh.

是啊。因为我从小就看那部剧，而且剧情里从不会出现太糟心的事。嗯。在那部剧里，问题总能解决，让人感觉熟悉又安心。

Yeah. Because I grew up on watching that show, but also it just like nothing ever goes that wrong Mhmm. In that show. You know, it feels familiar. It feels like the problems get solved.

对。感觉每个人都彼此关爱，这能帮助我稳定情绪。

Yes. It feels like everybody loves each other. So I find that helps ground me.

嗯。嗯。反复看同样的剧集——对我来说，《白宫风云》就像你们的《吉尔莫女孩》。

Mhmm. Mhmm. And watching the same shows over and over, mine is my version of Gilmore Girls is The West Wing.

嗯。

Mhmm.

每当我焦虑时就会看它，因为剧情走向我全都知道，没有意外。很多人发现反复看同一部剧或听同一首歌能带来慰藉，所以我觉得这是很好的焦虑缓解方法。

Anytime I'm feeling anxious, I watch it because I know exactly what's gonna happen. There's no surprises. So a lot of people will find that watching the same things over and over or listening to the same song over and over is comforting. So I love that as an anxiety intervention.

没错。书里还提到其他能带来安全感的事，比如拥抱好友、坐在沙滩上、蜷着看书或喝茶。此外还可以调动感官来舒缓情绪。

Yeah. In the book, talk about other things that might make you feel safe. Maybe that's hugging your best friend or sitting on the beach or curling up with a book. Maybe it's drinking tea. And then there's also the idea of using your senses.

你能稍微谈谈那个吗？

Can you talk a little bit about that?

可以。再次强调，这些干预措施都无法神奇地让你摆脱压力环境、困难的工作或财务困境。但我们当下试图做的是将你的大脑从‘着火’状态——完全无法思考——拉回到一个能更容易触及思考、逻辑和选择的状态。而利用感官正是实现这一目标的方法。握住冰块、将脸浸入一盆冷水中、闻一些非常非常浓烈的气味、吮吸像辣味糖果或极酸柠檬糖这类东西，都能让你的大脑像雪花球般稍微平静一点，刚好足以让大脑意识到：我现在并没有被老虎吃掉。

Yes. So and again, none of these interventions are gonna magic your way out of a stressful environment or a difficult job or a financial situation. But what we're trying to do in the moment is take your brain from being on fire, where you can't think at all, to a place where thinking and logic and access to your choices becomes more readily available. And using your senses is the way to do that. Holding onto ice cubes, sticking your face in a bowl of cold water, smelling something really, really strong, sucking on things like, you know, hot tamales or really sour lemon candies can sort of snow globe your brain just a little bit, just enough that your brain can access, I am not being eaten by a tiger right now.

是的。还有一些我觉得特别有用的方法，比如不同类型的心理练习。注意你能看到的、听到的、触摸到的、闻到的或尝到的五样东西。虽然也是关于感官，但更像是为这些感受命名。

Yeah. And there are some others that I thought were really helpful too, like different sort of mental exercises. Notice five things you can see or hear or touch or smell or taste. So it's thinking about the senses, but just kind of naming those things.

没错。我很高兴看到这个方法变得非常流行。为我们的体验赋予语言，再次给了大脑可做的事。我把它想象成大脑的咀嚼玩具。所以当你说‘好的，这里我能看到一株植物’——

Yes. And that one, I'm really happy to see has gotten super trendy. And giving language to our experience, again, gives your brain something to do. I think of it like a chew toy for the brain. So when you're saying, okay, here, I can see a plant.

‘我能看到一幅画，我能看到这个，这是我能感觉到的，这是我能听到的’，这些再次给了大脑除了‘五级火警’之外可以抓住的东西。

I can see a painting. I can see this, and here's what I can feel, and here's what I can hear. That again gives your brain something to grab onto besides five alarm fire.

对。书中还有一个方法我很想分享，尤其适用于当你焦虑时慢性疼痛复发的情况：命名你身体任何部位正在感受的感觉。比如你可以说‘好吧，我的脸现在感觉很热很痒’，然后寻找身体里你觉得——我喜欢称之为‘无感’——中性、平静、无感的部位。

Yeah. There's another one from the book I really wanna share. I think it works especially well if you have some sort of chronic pain that comes back when you're anxious, but it's to name the sensation you're having wherever you're having it. So maybe you're like, okay, my face feels really hot and itchy right now. And then you look for a place in your body where you feel I like to think of it as nothing, but like neutral, calm, nothing.

对我来说总是耳朵。我会想‘不，耳朵没什么感觉’，我几乎感觉不到它。

For me, it's always my ear. Like, I'm like, nope. My ear feels like nothing. I can't I can barely even feel it.

嗯。我们试图做的是帮助你的身体理解，它并非整体都感觉糟糕。有些人会非常抵触，他们会说，你是要我们自我催眠忽略疼痛，强行保持那种'一切都美好'的毒性积极心态吗？答案是否定的。我们真正要做的是——比如你有慢性肠胃问题，注意到胃部灼热紧绷的同时，也要像你说的那样觉察左耳，注意到左耳处于中立或无感状态。

Mhmm. What what we're trying to do is help your body understand that it's not globally feeling terrible. Now some people get very they they're like, well, you saying that we're supposed to gaslight ourselves out of our pain and just go into this toxic positive everything is fabulous? And the answer is that is no. It's what we wanna do is, okay, so if you have a chronic GI issue, notice that your stomach feels like it's on fire and it's tight, but then notice your left ear, like you said, and notice that your left ear is feeling neutral or nothing.

先关注胃部，再将注意力转移到右膝盖。通过这种有意识的转移——不是单纯逃避疼痛，而是允许自己感知疼痛的同时认识到疼痛并非全身性的——这能有效降低疼痛强度。任何慢性疼痛患者都知道，哪怕只是减轻一两成，都能带来显著缓解。

Notice your stomach and then notice your right kneecap. And by bringing attention, not just to something else, but giving yourself permission to feel your pain and also noticing that your pain is not global, that can help dial down the intensity. And anyone who's had chronic pain knows even if you can dial it down just a notch or two is going to bring significant relief.

这方法的效果简直神奇。听起来可能不靠谱，但当你感受到阵痛时，像这样来回切换注意力，不知怎的就真的像调低了音量键。

It's actually incredible how this works. It doesn't sound like it would work, but it's like you're feeling a throbbing pain, and then you toggle back and forth like that. Something about it, it really just feel like it turns the volume down.

我刚学会这招时特别恼火。记得参加躯体疗法培训时，我全程抱臂冷笑，像个愤世嫉俗的傻瓜——'太蠢了！我花大价钱就学这个？把注意力从左腿移到右膝盖？'

I was so mad when I learned this. I sat I remember sitting in my somatic training just with my arms crossed. I was such a cynic. I'm like, this is dumb. You're telling me I paid how much money to learn how to just bring my attention to like my left leg and then to my right knee?

但确实有效。那些比我聪明得多的人研究过中枢神经系统如何编码信息，以及降低信息强度的方式——这就是其中之一。

And it does, it works. And people who are way smarter than I am have studied how the central nervous system encodes information and the things that help dial it down in intensity. And this is one of them.

你还提出过'焦虑消防演习'的概念，就是在非焦虑状态下练习从焦虑中平复的技巧。能详细说说吗？

You also have this concept of anxiety fire drills. It's basically when you practice bringing yourself down from an anxious state when you're not actually feeling anxious. Can you talk more about that?

就像小时候反复演练'停、趴、滚'，真遇到火灾时我们不会惊慌失措，因为演习已成肌肉记忆。焦虑管理也是同样的原理——通过日常演练建立条件反射。

So, you know, as a little kid, stop, drop, and roll was drilled into us so many times that if there were a fire, we wouldn't be thinking, oh, no. What do I do? Oh, we just know. Stop, drop, and roll because we did fire drills so often. And same thing with anxiety.

面对心理健康问题，我们从未被教导如何在危机来临时进行演练。我们总是被告知‘你没事，你没事，你没事’，直到突然发现‘哦不，你其实糟透了’。所以焦虑消防演习应该是：列出五个能让你感到安全、稍感安心或减轻威胁感的人、地点、想法或事物，并练习执行它们。因为任何经历过焦虑或抑郁的人都明白，当你挣扎时最不愿做的就是打扰他人或寻求帮助——因为你根本提不起力气。

With mental health issues, we're not taught to practice for when the crisis hits. We're taught, you're fine, you're fine, you're fine. Oh, no, you're not fine. So an anxiety fire drill would be make a list of five people, places, thoughts, or things that help you feel safe or safer or slightly less threatened, and then practice doing them. Because anyone who's ever struggled with anxiety or depression knows like the last thing you wanna do when you're struggling is bother someone or reach out because you don't have the energy to.

但如果你提前练习过，形成肌肉记忆，这就会成为你的本能反应。

But if you've practiced, if you've done the muscle memory thing, then it's gonna be second nature.

明白了。具体怎么操作？比如你列了个联系人名单，在不焦虑时联系他们说：‘嘿，能指导我做一些能让我平静下来的事吗？我们可以演练一下吗？’

Okay. So how does this work? Like, you have a list of people that you reach out to when you're not anxious and you just say, hey, can you coach me on the things that'll calm me down? Can we run through this?

听起来很傻对吧？但确实有效。你可以准备些无需他人参与的事项清单，比如泡澡、看《吉尔莫女孩》（对我来说是《白宫风云》）、喝茶、把脸埋进冰碗里。这些都是可以独自完成的。但有时焦虑需要他人介入，因为人类本就不该在孤立中生存。

Doesn't that sound silly? But it works. So, you know, you can have a list of things that don't require other people, and that might be taking a bath, watching Gilmore Girls, or for me, West Wing, having a cup of tea, sticking your face in a bowl of ice cubes. Those are all things that you can do solo. But sometimes our anxiety needs to be met with another human being because we're not designed to thrive in isolation.

对于那些待命的朋友，务必在不焦虑时练习联系他们：‘听着，这是消防演习。你现在需要听到的是：此刻你很安全，我相信你，我就在这里陪着你。’是的，要在未被焦虑漩涡吞噬时练习这些。我保证参与演练的人也会受益——当真正的‘火灾’来临时，你们早已轻车熟路。

For the friends that you have on standby, absolutely practice calling them when you're not anxious and call them and say, alright, this is a fire drill. What you need to hear is, okay, in this moment right now, you are safe, I believe you and I'm here with you. And yeah, practice doing that when you're not in the middle of an anxiety swirl. And I guarantee you whoever's doing that with you is going to find it helpful because then when the fire hits, you've already done the thing.

我觉得让同样有焦虑问题的人担任你的‘消防演习伙伴’会特别有效。没错，你们可以互相扶持，彼此心领神会：‘好了，我们开始吧。’

I feel like it might be helpful to have the one of your anxiety fire drill people be someone else who has anxiety like Yes. You know, because you do that for each other. It's like, alright, here we go. You know, and you kinda like understand it too.

正是如此。这甚至会变得有趣。当两个焦虑者一起演练时，你们可能会因为觉得太蠢而大笑——这是双重神经奖励，因为笑声能抑制恐慌反应。如果你们因为觉得自己像傻瓜而笑作一团，那就是额外的抗焦虑良药。

Exactly. And then it becomes funny. Like if you have another person that you know with anxiety, you're both gonna start laughing because it feels so stupid, and that is a double neuro bonus because laughter is going to deactivate your panic response. So if you guys start cracking up because you both feel like idiots doing this, bonus. That's an extra dose of antianxiety medication for the two of you.

广告之后我们将继续为您带来更多生活小窍门。

We will have more Life Kit after the break.

美国每年约有上千人死于监狱，其中许多人还在候审阶段。

Every year in The US, about a thousand people die in jail, many of them awaiting trial.

这不是别人需要解决的问题。我们每个人都面临死于监狱的风险。

This isn't a problem that someone else has to deal with. We all are at risk for dying in jails.

在本专题系列中，我们将通过NPR与WBUR联合制作的播客《此时此地》，探讨监狱死亡现象的原因及预防措施。

In a special series, we'll look at why people are dying in jail and how to prevent it from happening on Here and Now Anytime, a podcast from NPR and WBUR.

所以我们试图从长远来看，当焦虑的火焰熄灭或情绪平复后，似乎应该反思这种情况发生的原因。很多时候人们的焦虑看似与某件具体事物相关，对吧？比如我有个朋友总担心没锁车门，极度焦虑车里的东西会被偷，结果每次回去检查都安然无恙。

So we're trying to figure out in the long term, once the the fire is out or the dial is is turned down on the anxiety, it seems like we wanna reflect on maybe why that happened. I think it feels like a lot of the time, the anxiety that people feel, it can seem like it's attached to one particular thing. Right? It's like, I have a friend who he he really always thinks that he didn't lock the car door. And he gets super anxious that the stuff is gonna be stolen from the car and whatever, and then we go back and it's it's fine.

但他其实并非真正担心车辆问题。通常是因为工作或其他生活方面的原因让他感到不安。

But he's not actually really nervous about the car. There's usually something going on, like, at work or or some other reason that he's feeling, like, off in his life.

确实。这些症状会占据我们大量注意力，让人容易忘记症状只是问题的指向标——它们是症状，而非问题本身。当然这其中涉及诸多因素：遗传基因、生活环境、资源获取渠道、特权阶层差异等等。

Sure. And our symptoms can take up so much bandwidth that it's easy to forget that symptoms point toward a problem. They're a problem, but they're not the problem. And again, so many factors go into this, right? Genetics, environment, level of access, privilege.

影响我们大脑感到安全与否的因素有很多。但最实用的方法是先意识到：问题可能并不在于眼前这件事，而是另有隐情。这种认知能为你打开更多探索之门，或许能帮你找到解决之道。

There are a lot of factors that go into how safe or how unsafe our brains feel. But it's really useful to just start with, okay, this isn't just about this. This could be about something else. And that opens more doors for you to explore and to perhaps find your way to solutions.

嗯，好的。那如果我们处于那种状态——比如意识到问题不在车门上——那真正的问题是什么呢？

Yeah. Okay. So so what if we're there? We're like, okay, it's not about the car door. What is it about?

就像你在书里设计的一些练习，我觉得能帮助解构这个问题，或者理清焦虑情绪的根源。比如有个练习是：拿张纸列出生活中所有给你压力的人，然后在纸背面为每个人写下'我对她/他们/他的真实感受是______'，最后在底部注明'我有权拥有这些感受'。

Like, in the book, you have some challenges that I think get at this unpacking or help you figure out what that that anxiety map is leading to. Mhmm. One of them is to take a piece of paper and list all the stressful people in your life. And then on the other side of the paper, for every person to write my real feelings about her or them or him are blank. And then at the bottom right, I have a right to my feelings.

没错。

Yeah.

这个练习的目的是什么？

What is this exercise about?

是的。我从未见过有人做完这个练习后变得更焦虑。虽然刚开始用纸笔列出压力源时会感到沮丧，但当你真正列出生活中带给你压力的人及其影响时，你会看着清单恍然大悟：原来我的焦虑是有道理的。比如初次咨询时有人说'我有焦虑症'，我就会说：好，我们先列出你生活中所有重要人物——上司、同事、家人，记录这些人传递给你的所有信息，以及你未曾承认的感受。

Yeah. And I have never seen anybody do that exercise feeling more anxious at the end of it. It's kind of there's a lot of dismay when you actually put pens and paper and you start writing out your stressors. But when you start listing out how many stressful people are in your life and the impact that these people are actually having, you're going to look at that list and go, oh my gosh, okay, my anxiety makes a little bit more sense to me now. So, you know, if someone comes into me and says, you know, on a first session, I have an anxiety disorder, I'm like, okay, well let's list all of the significant people in your life, your boss, your coworkers, your family members, list all of the messages that these people are giving you, list all of your unacknowledged feelings about these people.

有没有可能，你的焦虑其实是一系列你从未允许自己感受的情绪？

Is it possible that your anxiety is actually a bunch of feelings that you have not given yourself permission to feel?

那么说‘好吧，这就是我要做的’会有帮助吗？比如，我会减少与家人的见面，或者告诉他们我不想和他们讨论节食之类的话题。

Does it help then to say, okay, well, this is what I'm gonna do? Like, I'm gonna I'm gonna see my my family member less or I'm gonna tell them I don't wanna talk about dieting with them or whatever.

你谈论的是界限问题，这非常有用且强大，但也极其困难、令人害怕且繁琐，需要设定并坚持。所以我告诉人们，先别担心这意味着你要做什么。让我们把它分解成更小的部分，因为如果我承认母亲对我体重的评论让我感到压力，现在我就觉得必须采取行动，这又会让我陷入那种僵住的状态。所以，我们先从这些关系的现实情况开始分析如何？

So what you're talking about is boundaries, which are incredibly useful and incredibly powerful and incredibly difficult and scary and cumbersome to have to set and then to have to hold. So I tell people, don't even worry about what this means as far as what you're going to do. Let's separate it into smaller components because if I acknowledge that my mom's comments about my weight are stressing me out, now I feel like I have to do something about it. Now I'm gonna go back into that state of freezy stuffness again. So let's just start with what's the reality of these relationships?

然后在理想情况下，你会做出什么决定？接下来，现实可行的做法是什么？在设定界限方面，你实际上愿意且能够做到什么程度？因为从医疗或经济角度看，设定你想要的严格界限可能并不现实。这没关系，因为我们总能找到折中的办法。

Then in a perfect world, what would be your decision? And then as the next step, it's okay, well, what's realistic? What are you realistically willing and able to do boundary wise? Because it might not be realistic from a medical perspective or from a financial perspective to set as hard of a boundary as you may want. And that's fine because we can always find something.

你是否注意到，当客户做出更符合真我的决定后，他们的焦虑感会显著减轻？

Have you noticed that your clients' anxiety has diminished significantly once they make decisions that are more authentic to them?

情况往往会先恶化再好转。所以我会说，是的，人们的焦虑确实会改善，但也会引发其他需要解决的重要问题。焦虑常常是被转移的悲伤，因为我不想哀悼。在很大程度上，我们通过不承认对自己真实和重要的事情来放大症状，因为这些事令人不快且痛苦。但承认现实的痛苦，比试图压抑或否认带来的痛苦要好。

It kind of gets worse before it gets better. So I would say, yes, people's anxiety does get better, but it does create some other problems that are important to work through too. Often anxiety is displaced grief because I don't wanna grieve. There's a large degree to which we, you know, we amplify our symptoms by not acknowledging what's true for us and about us because it's unpleasant and it's painful. But the pain of acknowledging our reality is preferable to the pain that comes with trying to repress or deny.

嗯。

Mhmm.

是的，这很有道理。回到将焦虑视为信号或警示灯的想法，你几乎可以开始把它看作老朋友。就像我身体里有些感觉出现时，我会想：好吧，这是怎么回事？是不是周围人的某种行为让我想起了过去的什么事？

Yeah. That makes a lot of sense. Coming back to the idea of anxiety as a signal or a check engine light, if you could almost start to see it as your old friend. Like, you know, it's like, I have certain things in my body that when I feel them, I'm like, alright, what's this about? Like, is there somebody around me that's behaving in a certain way that's reminding me of something from the past?

还是说，我是不是对这个人不够坦诚之类的？这种感受就像真实的生理疼痛，但现在它对我来说是一种信号。我不再那么害怕它了。

Or is there, like, am I not being fully honest with this person or something? And it's like a literal physical pain, but it's like an indication to me now. I'm not so afraid of it.

没错。我们被教育要恐惧自己的生理反应。想想我们的语言——我们'对抗'抑郁、'搏斗'体重秤、'遭受'焦虑的'攻击'。重申一次，我并非说这些症状令人愉悦或你必须享受它们。我是说，从'你的大脑站在你这边'这个假设出发会更有帮助。

Right. And we're taught to fear our physiology. If you think of our language, right, we fight depression and we battle the scale and we're being attacked by our anxiety. Now, again, I'm not saying that the symptoms are pleasant or that you have to enjoy them. I am saying it helps to start with the assumption that your brain is on your side.

我很高兴你写了这一章和这本书，因为人们总简单地称之为'障碍'或使用'病态'这个词。但实际上，它明明与某些事物存在明确关联。

I'm so glad that you wrote this chapter and this book because it does feel like it's it's just called a disorder or it's like the word pathological is used. And it's like, wait, there is a clear tie to something.

是的。焦虑是种超能力。我讨厌它，它很糟糕，但想象一下没有焦虑会怎样？想象如果我们内心没有那个小声提醒'呃-呃，别那样做'，我们的生活和人际关系会变成什么样子。

Yes. Anxiety is a superpower. I hate it and it's awful, but imagine not having it. Imagine the state of our lives and our relationships if we didn't have that little feeling inside us going, uh-uh. Don't go there.

别那么干。所以它虽然糟糕，但我们离不开它。

Don't do that. So it's awful, but we need it.

非常感谢你，布里特，这次对话真的非常非常有帮助。

Well, thank you so much. This has been really, really helpful, Britt.

我很荣幸。

I'm so glad.

好了，现在是回顾时间。如果你发现自己陷入焦虑循环并想缓解，试着列举能让你感到安全的可用资源。这些可以是人、地方或事物。也许是你最爱的电视剧、一杯茶、那台白噪音机，或是那双可微波加热的拖鞋。

Alright. It's time for a recap. If you find yourself in an anxiety spiral and you wanna turn the dial down, try naming the resources available to you that make you feel safe. Those can be people, places, things. Maybe it's your favorite TV show or a cup of tea or that white noise machine or those microwavable slippers.

温暖的脚趾能让一切感觉更好。同时，利用感官让自己镇定——用冰块摩擦额头或含些酸味的东西。说出你能看到的五样东西或五种气味。你还可以和亲友练习'焦虑消防演习'，让他们清楚如何在当下安抚你。

Warm toes make everything feel better. Also, your senses to ground yourself. Rub an ice cube on your forehead or suck on something sour. Name five things you can see or smell. You can also practice anxiety fire drills with a loved one so they know exactly how to talk you down in the moment.

这意味着提前打电话或发信息告诉他们：'这是次演习'。这也能训练你在想退缩时主动求助。当你为下次焦虑制定好应对方案后，就可以开始解读焦虑传递的信息。列出生活中重要人物及其带给你的感受，挖掘那些你可能忽略的其他情绪。

That means calling or texting them beforehand and saying, hey, this is a fire drill. And that'll also train you to reach out even when you wanna retreat. Once you have a plan for the next time you're feeling like this, you can start to decode what your anxiety is telling you. List the people in your life and how they make you feel. Dig for any other feelings you might not be paying attention to.

焦虑可能非常可怕且痛苦，但这些技巧会有所帮助。想获取更多生活指南，请收听我们的其他节目：包括如何处理悲伤，以及职场中应对心理健康问题的建议。登录npr.org/lifekit即可收听。若你喜欢本节目并想获得更多内容，请订阅我们的新闻通讯npr.org/lifekit newsletter。

Anxiety can be really scary and painful, but these techniques can help. For more life kit, check out our other episodes. We've got one on how to process grief and another on what to do at work when you're struggling with your mental health. You can find those at npr.org/lifekit. And if you love life kit and want even more, subscribe to our newsletter at npr.org/lifekit newsletter.

本期《生活指南》由玛格丽特·塞里诺制作。视觉编辑贝克·哈兰，数字编辑玛莉卡·格雷布。高级监制梅根·凯恩，执行制作人贝丝·多诺万。制作团队还包括安迪·特格尔、克莱尔·玛丽·施耐德和西尔维·道格拉斯。工程支持由罗伯特·罗德里格斯提供。

This episode of Life Kit was produced by Margaret Cerrino. Our visuals editor is Beck Harlan and our digital editor is Malika Grebe. Megan Cain is our senior supervising editor and Beth Donovan is our executive producer. Our production team also includes Andy Tegel, Claire Marie Schneider, and Sylvie Douglas. Engineering support comes from Robert Rodriguez.

我是玛丽尔·塞加拉。感谢收听。

I'm Mariel Segara. Thanks for listening.

在这个信息爆炸的时代，很难辨别真伪与价值。《每日一谈》播客每周五天为求知者提供平台，从多元视角探讨头条新闻，助你获得更平衡的资讯解读。请收听NPR与WAMU出品的《每日一谈》播客。

These days, with all the information coming at you, it can be hard to know what's accurate, what's not, and what's worth your time. Here to help you navigate it all is one a. Five days a week, the one a podcast provides a forum for curious minds to explore different angles on the biggest headlines and give you a more balanced take on what's happening. Listen to the one a podcast from NPR and WAMU.

你是否有生活中无人能解答的疑问？

Do you have a question that no one in your life can help with?

那些让周围人惊呼'天啊，这问题真怪'的事情。

Something that makes the people around you go, yikes. What a weird question.

听着，怪才们，在《如何搞定一切》节目里，我们想帮你解决。每周我们都会邀请顶尖专家来回答你的问题。

Well, Freak, here on How To Do Everything, we wanna help you out. Each week, we get fantastic experts to answer your questions.

比如美国桂冠诗人艾达·利蒙、健美先生阿诺德·施瓦辛格，还有说唱歌手里克·罗斯这样的嘉宾。

People like US poet laureate Ada Limon, bodybuilder Arnold Schwarzenegger, and rapper Rick Ross.

第二季刚刚开播。快去收听NPR出品的《如何搞定一切》。

Season two just launched. Go listen to how to do everything from NPR.

Shortwave将科学视为无形之力，它渗透在你的日常生活中——为你吃的食物提供能量、让你使用的药物生效、让你口袋里的科技运转。科学之所以平易近人，只因它本就存在于你的生活里。快来NPR的Shortwave播客探索这些奇妙关联吧。

Shortwave thinks of science as an invisible force, showing up in your everyday life, powering the food you eat, the medicine you use, the tech in your pocket. Science is approachable because it's already part of your life. Come explore these connections on the shortwave podcast from NPR.