重置你与压力的关系（全国压力意识日特别篇）

这里是iHeart播客。欢迎收听《解码女性健康》。我是伊丽莎白·波因特医生，纽约市阿德里亚健康研究所女性健康与妇科主任。在本节目中，我将与顶尖研究人员和临床医生对话，解答你们最关切的问题，将关于女性健康与中年期的前沿信息直接传递给你们。

This is an iHeart podcast. Welcome to Decoding Women's Health. I'm Doctor. Elizabeth Poynter, Chair of Women's Health and Gynecology at the Adria Health Institute in New York City. On this show, I'll be talking to top researchers and top clinicians, asking them your burning questions and bringing that information about women's health and midlife directly to you.

百分百属于你们。

A 100% of you.

人们常提到的症状包括忘性大。我以前从不会忘事。他们一方面担心自己患了痴呆症，另一方面又在想：我是不是有注意力缺陷多动症？

The types of symptoms that people talk about is forgetting everything. I never used to forget things. They're concerned that one, they have dementia, and the other one is do I have ADHD?

大麻素在改善睡眠、减轻疼痛、调节情绪以及提升日常生活质量方面展现出前所未有的潜力。

There is unprecedented promise with regard to cannabis and cannabinoids to sleep better, to have less pain, to have better mood, and also to have better day to day life.

欢迎在任意播客平台收听伊丽莎白·波因特医生主持的《解码女性健康》。

Listen to Decoding Women's Health with Doctor. Elizabeth Pointer wherever you get your podcasts.

Pushkin出品。嗨，《幸福实验室》的听众们，今天是全国压力意识日。虽然我们面临的生活挑战各不相同，但有一点是共通的——我们都承受着压力。

Pushkin. Hey, Happiness Lab listeners. Today is National Stress Awareness Day. While we all face different challenges in life, there's one thing we can all agree on. We are stressed.

为纪念全国压力意识日，我想重播这期与临床心理学家珍妮·泰特斯医生的对话。泰特斯医生将解析压力状态下我们的身心反应机制，以及如何重新看待面临的挑战。她会提供让压力为你所用而非与你为敌的策略。希望你们和我一样享受这期经典回放，愿我们都能与压力建立更健康的关系。压力虽糟，却是生活常态，有时甚至颇具价值。

In honor of National Stress Awareness Day, I wanted to reshare this episode with author and clinical psychologist, doctor Jenny Tates. Doctor Tates explains what happens in our bodies and minds when we're stressed and what we can do to think differently about the challenges we're facing. She'll give you some strategies that you can use to make stress work for you, not against you. I hope you enjoy rehearing this throwback episode as much as I did, and here's to a healthier relationship with stress. Stress sucks, but it's also a normal part of life and one that's also kinda useful.

我们的应激反应只是身体对感知威胁的自然反应。当我们察觉到挑战来临时，大脑的边缘系统就会启动。我们会从正常的呼吸消化状态切换到为行动准备的生理状态。这种应激反应本应帮助我们应对重大危机事件，比如击退老虎、进行重要演讲或与上司艰难对话。但当这些压力事件结束后，我们的身体理应恢复正常状态。

Our stress response is just the body's natural reaction to a perceived threat. Whenever we detect an incoming challenge, the limbic systems of our brains kick in. We switch from our usual breathing and digesting to a physiological state that's revved up for action. Our stress response is there to prepare us for big scary events, like fighting off a tiger, giving an important presentation, or having a tough conversation with our boss. But once those stressful events are over, our bodies are supposed to return to normal.

我们的呼吸应当放缓，并重新开始消化午餐。至少理论上是这样。可悲的是，现代人的应激反应并不擅长关闭，特别是当我们不断纠结过往、担忧尚未发生的问题时。这类思维模式会让身体持续处于应对即时危险的状态，即使实际并无危险。而最讽刺的是什么？

Our breathing should slow down, and we should go back to digesting lunch. At least, that's the idea. Sadly, our modern stress responses aren't all that great at turning off, especially since we keep challenges alive, ruminating about past events, and worrying about problems that haven't even come up yet. Thought patterns like these cause our bodies to react as if we're in immediate danger, even when we aren't. And what's most ironic?

既然知道压力有害，我们常会因感到压力而更加焦虑。那么如何停止为压力而焦虑呢？为此我请教了我最欣赏的专家之一。我叫

Since we know that stress is bad for us, we often get stressed out about just feeling stressed. So how can we stop stressing about stress? To figure that out, I've turned to one of my favorite experts. My name

我是珍妮·泰特斯博士，临床心理学家，也是《压力重置：几分钟内舒缓身心》的作者。

is doctor Jenny Tates. I'm a clinical psychologist, and I am the author of Stress Resets, How to Soothe Your Body and Mind in Minutes.

你是这方面的专家，但压力究竟是什么？我们该如何定义它？

You're kind of an expert on this, but what is stress? Like, how would we define it?

压力就是当我们的内在资源与面临的需求不匹配时的状态。这就像带宽——当外界信息量过大而自我感觉无力应对时就会产生。但好消息是，我们有很多方法可以改善与压力的关系。小小改变就能极大影响我们应对压力的方式。

So stress is when there's, like, this mismatch between our resources, what we have internally, and the demands that we're facing. It's almost like our bandwidth. It's when there's just too much coming at us and we feel like there's not enough in us to cope. But the good news is is there's a lot we can do to improve our relationship with stress. Small things can make a huge difference in how we face stress.

最常见的压力测量工具其实是感知压力量表，这充分说明压力很大程度上取决于我们的主观认知。

And the most common measure of stress is actually the perceived stress scale, which says so much about how stress is a lot about our perception.

那么给我讲讲，现在人们的压力状况如何？比如，关于我们自我报告的压力有哪些统计数据？

And so give me a sense of, like, how stressed out people are these days. Like, what are some stats on what we're self reporting about our stress?

记录显示，压力是人们生活中的重大问题，也是人们最常搜索求助的关键词，他们希望谷歌能帮忙解决。这也正是我写这本书的原因——你不该只能向谷歌求助。有专家存在，还有很多反直觉的智慧是多数人不知道的，我想让更多人了解。在研究这本书时，连我自己都对这些发现感到惊讶。

Recorders of people say that stress is a huge issue in their lives, and stress is the most commonly searched term that people want help with that they're asking Google to help them solve. And and that's kinda why I wrote this book because you shouldn't have to ask Google for help with this. There are experts, and there's a lot of counterintuitive wisdom that a lot of people just don't know about that I want people to know. And a lot of it was even surprising to me in researching this book.

当我们思考压力源时，某种程度上从进化论角度是说得通的。对吧？所有动物都有压力，比如食物短缺或捕食者威胁等等。但人类的有趣之处在于，我们的应对方式似乎有所不同。

As we think about stressors, in some way, sort of makes sense evolutionarily. Right? Like, all animals have stress. They've defined food or maybe there's predators and so on. But an interesting thing about humans is that we seem to do it a little bit differently.

我们似乎会加剧常规压力。所以请解释下，为什么人类会通过对待压力的方式让情况变得更糟。

We seem to kinda exacerbate the normal kinds of stress. And so explain why this is, like, how humans make things worse by the way we think about stress.

这个问题很棒。我认为作为人类的缺点之一就是，当压力来临时，我们总有种天赋能让情况无意间变得更糟。就像你衣服上有块小污渍，结果用错方法去擦反而弄得更脏。这简直讽刺得令人心痛——比如为钱发愁的人反而容易过度消费。

I love this. I mean, I think a downside to being human is we have a knack when stress shows up in our lives for inadvertently making it so much worse. I mean, it's almost like if you imagine you have a small stain and you start trying to remove it in a way that only spreads it. I mean, it's painfully ironic. It's like people that are worried about money can easily go into overspending.

面对紧迫期限时，人们要么陷入过度完美主义，要么彻底逃避。我觉得压力之所以让我着迷，是因为当边缘系统被激活时，我们的思维就不清晰了。但只要给予正确工具，人们改善的能力是惊人的。哪怕只是退后一步思考——我想首先应该承认：现在很多人承受压力确实有充分理由。

People that have a tough deadline that there is ambitious to reach going to like hyper perfectionism or total avoidance. And so I think one of the reasons that stress excites me is when the limbic system is on fire, we just don't think clearly. But people are incredibly good at getting better if they're given the right tools. And so if you even just take a step back and think about it, I wanna first start by validating stresses. A lot of us are stressed for very good reasons right now.

正因如此，我们更该善待自己，以慈悲心觉察：当压力降临时，我们是否陷入了过度思考、逃避或维持压力循环的行为模式？这些行为甚至可能包括逃避那些真正能帮助你的活动，比如陪伴家人、坚持个人计划或锻炼目标——即便工作已经堆积如山。压力真实存在，而作为人类，我们与动物的区别在于会过度思考，这恰恰是身而为人的深层缺陷。

And also that's all the more reason that we deserve to be really kind to ourselves and compassionately notice if when stress shows up in our lives, we fall into patterns like overthinking and avoiding or acting in ways that keep stress afloat. And that could even be avoiding the things that might help you like spending time with family or sticking with a nice plan for yourself or an exercise goal even if the work is really piling on. And so I think stress is real. And also we as people, animals don't overthink. We overthink and that's a deep downside to being human.

但通过正确的策略，我认为我们可以指数级地减轻压力。

But with the right strategies, we can reduce our stress, I think, exponentially.

这就是我如此喜爱你的书的原因——它就像一个装满各种应对压力策略的医药箱。就像身体不适时，我可以去药柜找止咳糖浆、布洛芬或创可贴。你的书正是这样的压力应对宝典。我从中学到了许多实用技巧，并迫不及待想分享给我的‘幸福实验室’听众们。现在我想重点讨论书中我最喜欢的几个建议。

And this is why I love your book so much because it's like this like, almost like a medicine cabinet of different strategies that we can use when we're feeling stressed out. Like, if I'm feeling sick, like, I could go to my medicine cabinet, and there are some, like, cough drops or ibuprofen or if I need a Band Aid if I'm cut. And, like, your book is almost like a version of this for stress. I took away so many very practical tips that I've been using and that I'm so excited to share with my happiness lab listeners. And so I wanna go through my favorite tips that we get from your book.

从第一个建议开始：当我们需要重新评估压力时，可以采用的策略。请解释为何我们对压力的认知如此重要。

Starting with tip number one, which is that there are strategies we can use when we need to reevaluate stress. Explain why how we think about stress seems to matter.

我们对压力的认知影响深远。数据显示，那些承受压力且认为压力有害健康的人，因压力相关原因死亡的概率要高出43%。对压力的担忧会加剧压力，形成恶性循环——就像当你高度紧张时，别人叫你‘冷静’反而会让你更焦躁。反之，将压力正常化，视其为成长机遇，看作检验情绪管理和价值实践的人生小测，认为压力是正常且具有适应性的——同时把身体应激反应解读为实现目标的助力，这实际上能降低皮质醇的负面影响，让你更持久地追求有意义的目标。

How we think about stress is so impactful, so much so that people who have stress and believe stress is bad for their health actually are forty three percent more likely to die due to stress related causes. And so worrying about stress just compounds stress and makes stress more harmful and stresses you out more. It's almost like once you're really stressed and someone tells you to calm down, it might rev you out more. And on the flip side, normalizing stress, seeing it as an opportunity for growth, almost seeing it as a pop quiz in life about your ability to manage emotions and live by your values, seeing stress as normal and and adaptive, and also framing your body stress response as helpful and useful and supporting you in moving towards your goals actually reduces, you know, the negative impacts of cortisol, reduces your cortisol levels, and allows you to persist in pursuing meaningful goals.

那么有哪些具体策略能帮助我们将压力重新评估为积极事物呢？

And so any specific strategies for helping us to reappraise stress as a more positive thing?

我认为关键是要真正相信——这也是我深信不疑的——压力是充实人生的代价。整天瘫在沙发上看体育节目、暴饮暴食、几乎不运动的生活不会带来压力。但当我们治疗抑郁症患者时发现，行为激活疗法通过安排充满愉悦感、成就感和社交联系（这些都可能带来压力）的日程，才是真正的解决之道。

I mean, I think to really believe, and this is something that I wholeheartedly believe that stress is the price of a meaningful life. That is not sitting on the couch watching sports all day and eating whatever and barely having any steps taken. That is doing hard things. And we know when we treat patients with depression that behavioral activation creating a schedule full of opportunities for both pleasure and accomplishment and social connection, which can be stressful. That is the path forward.

因此要彻底转变对压力的认知，同时反思：当我活出最佳状态时在做些什么？或许最有意义的事情往往也伴随着压力。

And so really changing your mindset about stress and also looking at yourself of, like, what am I doing when I'm living my best life? Maybe the things that are most meaningful are also kind of stressful.

你还谈到我们可以重新评估情绪运作的方式。我认为当我们深陷强烈情绪时，比如焦虑或沮丧，会感觉这种状态将永远持续。但研究实际表明情绪变化有多快呢？

You've also talked about how we can reevaluate how our emotions work. I think when we're in the thick of really strong emotions, like anxiety or kind of frustration, it can feel like we're gonna feel like that forever. But what does the research really show about how quickly emotions change?

我很喜欢这个观点。情绪确实是转瞬即逝的。我原本想纹个小海浪图案（虽然最终没纹），因为这是我最喜欢用来提醒自己的——情绪如潮汐般起伏。

I love this. So emotions are really transient. I was gonna get a tattoo, which I'm not gonna get. It would be a small little picture of a wave because this is one of my favorite things to remind myself of. Emotions come in waves.

作为人类的缺点在于，当遇到烦心事时，大脑会认为『我将永远如此痛苦』、『情况在恶化』、『这就是我的感受』、『我永远无法承受』。但现实并非如此。

And, again, the downside to being human is when something's upsetting, our brain goes to, I'm gonna feel this way forever. It's getting worse. This is how I feel now. I'll never be able to survive. But that's just not life.

我们的情绪确实有涨有落，心理学家称之为情感预测。我们 notoriously 不擅长预测未来感受，且严重低估了自己的恢复能力。我常与来访者观看电影片段——没人会期待在治疗中看短片，但一个临终场景就能让任何有血有肉的人在60秒内潸然泪下。

Our emotions really ebb and flow, and psychologists call this effective forecasting. We're notoriously bad at predicting how we're gonna feel in the future, and we gross underestimate our ability to bounce back. And one of the interesting things that I do with my clients is we watch movie clips. I mean, people don't go to therapy expecting to watch short movie clips. And we watch short clips of a deathbed scene, which will make any person with a heart feel moved to tears in a matter of sixty seconds.

我们会观看枪击场景（这自然会引发恐惧），于是情绪从悲伤转向恐惧；还有关于大学学费高昂和偿还助学贷款困难的短片（多数人会感到愤怒）；接着播放Pharrell的《Happy》欢快歌曲时，人们会在椅子上跟着起舞。短短几分钟内，人们就经历了多种情绪波动。

We watch a scene where there's a gunshot, and that also understandably would evoke fear. So we go from sadness to fear. There's a short clip on the cost of college tuitions and how difficult it is to pay off your college loans, which evokes anger in most people. Then we watch something happy and the Pharrell happy song, and people are dancing in their chair. And in a mere matter of minutes, people have gone through so many different emotions.

生活中我们可能收到令人沮丧的消息，但若能锚定当下、全然临在，或许会被路过的小萌狗唤起惊叹时刻。关键在于真正地安住当下。

And in our own lives, we might get really disappointing news. But then also if we're able to anchor ourselves in the present moment and be fully present, we might have a moment of awe when looking at an adorable puppy passing us by. The key is really anchoring ourselves in the present moment.

现在需要短暂休息，稍后我们将带来另一个重要技巧——特别适合那些被压力卷入恶性循环的人。《幸福实验室》马上回来。

It's time to take a quick break, but we'll soon be back with another top tip, one that's especially helpful if you let stress throw you into a doom loop. The Happiness Lab will be right back.

我是迈克尔·刘易斯。我的畅销书《大空头》讲述了2008年美国房地产市场酝酿与爆发的故事。十年前，《大空头》被改编成奥斯卡获奖影片，现在我将首次以有声书形式呈现给大家，由尤鲁斯·特鲁利倾情献声。这个关于做空市场、揭示失控金融体系真正代价的故事，其现实意义至今丝毫未减。立即在pushkin.fmaudiobooks或各大有声书平台获取《大空头》。

Michael Lewis here. My bestselling book, The Big Short, tells the story of the buildup and birth of The US housing market back in 2008. A decade ago, The Big Short was made into an Academy award winning movie, and now I'm bringing it to you for the first time as an audiobook narrated by Eurus Truly. The Big Short story, what it means to bet against the market, and who really pays for an unchecked financial system, is as relevant today as it's ever been. Get The Big Short now at pushkin.fmaudiobooks or wherever audiobooks are sold.

临床心理学家珍妮·泰特斯博士认为，压力是有意义生活的代价。但她指出，我们需要警惕的是对压力事件的反复咀嚼、过度担忧和恐惧——正是这种思维反刍将短暂压力转化为长期压力源。

Clinical psychologist doctor Jenny Tates believes that stress is the price of a meaningful life. But what we do need to guard against, she says, is dwelling on what's stressful, worrying about it and fearing it. Rumination is what turns something briefly stressful into something chronically stressful.

比如工作中两分钟的争执，两周后可能仍在脑海中重播。这种习惯与抑郁焦虑风险显著相关，对心理健康极其有害。就像许多人深有体会的，我们几乎会持续反刍。我职业生涯早期就发现，自己在瑜伽课上时，思绪却总在别处游荡。

So an event could have been, you know, a two minute exchange with someone at work, and literally two weeks later, it could still be replaying on your mind. And this is one of the habits that really correlates with an increased risk of depression and anxiety. It is just awful for our mental health. And as many of us know, we could ruminate almost constantly. Know, I talk about this myself noticing earlier in my career that I used to be in yoga class and noticed that my mind was totally somewhere else.

这种隐秘习惯就像永不停歇的负面新闻跑马灯，窃取当下所有快乐。研究发现，当人们被要求详细描述多年前的创伤事件时，身体仍会重现当年的应激反应。过度细节化讨论压力看似有宣泄疗效，实则可能成为另一种形式的『出声反刍』。但即便你已是『职业反刍者』，仍有方法挣脱这个有害的思维陷阱。

And so this is such a sneaky habit that we could have an internal news ticker that's going all the time that's very unpleasant that steals any opportunity for present joy. And if a person is asked in a research setting to talk about in detail the most upsetting thing that happened to them, even if it occurred decades ago, their body recreates the same physiological stress response decades later. And so even talking about your stressors in a lot of detail might seem therapeutic and cathartic, but it actually can be kind of a version of ruminating out loud. And even if you feel like you are a professional ruminator, there are a lot of things that you can do to break free of this noxious sneaky habit.

请具体说说，我们该如何挣脱？有哪些实用策略？

So give us the details. How can we break free? What are some strategies we can use?

首先需要退后一步审视：你如何看待自己的思维习惯？人们对思维存在有趣元认知——有人坚信反复思考能逼近重大解决方案，有人则担心会把自己逼疯。有趣的是，同一个人可能同时持有这两种矛盾认知。

I think the first thing is taking a step back and asking yourself, what do you make of your thinking habit? Because a lot of people have very interesting metacognitions, these beliefs about their thoughts. Some people think, if there's a problem that hasn't been solved, thinking about it is somehow inching me closer to some sort of big solution or epiphany. Other people think I'm gonna drive myself crazy. And what's interesting is like the same person can have both very negative and very positive beliefs about their thinking.

关键要判断这个习惯是否助你接近目标，还是阻碍你获得更佳视角和情绪管理能力。首要之务是下定决心改变。当然，若必须思考，应采用建设性方式。真正的解决问题与这种无效的恶性循环截然不同。

So I think taking a step back and really taking a look at is this habit helping you? Are you getting closer to your goals, or is this removing you from the ability to have better perspective and managing your emotions for better problem solving. So I think the first thing is really deciding that this is something you wanna put two feet into working on. And, of course, if you do want to think about it, are constructive ways to think in a more thoughtful way. Problem solving is very different than this circular vicious loop that's unproductive.

如果有人想要开始解决这个问题，并且觉得自己经常陷入这种状态，我认为明确一个具体目标会很有帮助。比如你发现下班后总在反复回想令人沮丧的工作交流，晚餐时也忍不住提起，上班前还在为此烦恼，那么可以设定一个合理目标：比如晚上6点到7点半专注当下，早上7点到8点通勤和准备时为自己开启美好一天。设定切实可行的目标很重要。我还特别喜欢用‘如何’思考替代‘为何’思考。

And if someone wants to start to work on this and they feel like they do this all the time, I think it's helpful to get really clear on a specific goal. And so if you find that you're repeating an upsetting work exchange after hours and it's coming up in your dinner conversations and it's gnawing at you before work, really setting a a goal of, like, from six to 07:30PM, I am going to be present from 7AM to 8AM during my morning commute and getting ready. I'm gonna be setting myself up for a better day. So setting reasonable goals. I also really love swapping why thoughts with how thoughts.

‘为什么这事会发生？为什么我被分配这个烦人任务而别人却升职了？’这类‘为何’思考可以转为‘如何’思考——‘我该如何推进？’因为前者像龙卷风般让人陷入死胡同，后者才是赋予行动力的计划。

Why did this happen? Why was I assigned this annoying assignment and someone else got a promotion? The why thoughts with how. How can I move forward? Because one is kind of a tornado and a dead end and another is kind of an empowered plan.

我特别推崇的方法之一（也是我们在‘快乐实验室’讨论过的）是从脑海反刍转向纸面反刍，通过表达性写作来转换模式。写作如何帮助我们跳出反刍循环呢？应该说写作与反刍有所不同...

One of the ones I really love and and one that we've talked about in the happiness lab before is the importance of switching from ruminating in your head to ruminating maybe on paper to kind of get into the mode of expressive writing. How can writing help us kinda get out of the ruminative loop? Yeah. So I would say that writing is a little

因为反刍是循环往复的，而写作有开头、中间和结尾，能形成闭环而非螺旋。表达性写作的目标是深入感受——不是浮于表面，就像给大学生的写作任务：连续三天每天用20分钟详细描述最痛苦经历，分别记录事件本身、过去影响和当下/未来影响。这种结构化深度写作能显著降低抑郁概率，六个月后反刍分数仍明显降低，因为写作创造了处理距离，让人真正面对而非逃避细节。

bit different than rumination because rumination is pretty circular, and writing has a beginning, middle, and an end. So it kind of closes things out rather than keeps things in a spiral. And the goal with expressive writing is to actually go deeper into your feelings. And so so instead of just glossing over things, the instruction that's given to people, college students who were given an assignment to write about the most upsetting thing that happened to them in detail for twenty minutes and then go back the next day for twenty minutes and write about how it had affected their life in the past and write again a third day for twenty minutes about how it's affecting them in the present, how it might affect them in the future. People that wrote in this very detailed structured way, going deeper into their feelings and actually like processing, were much less likely to be depressed and had reductions on scores and rumination even six months later because writing is actually creating some working distance and allowing you to feel rather than kind of glossing over details with no structure.

这些都是遏制反刍的绝妙技巧。现在来到第三条建议：通过培养‘痛苦耐受力’来减压。什么是痛苦耐受力？

So those are awesome tips for nipping your rumination in the bud. Now we get to tip number three, which is that we can reduce our stress by engaging in a little distress tolerance. What's distress tolerance?

痛苦耐受力是多种能力的结合。当你退后一步思考‘是什么让生活更糟’时，通常会发现源于抗拒现实、过度思考，以及那些短期舒压却像高利贷般后患无穷的行为。痛苦耐受力的核心是全然接受当下本然——光是放松面部表情这种外在接纳，就能由外而内培养接纳心态。比如堵车时紧绷身体只会加剧内心批判，而放松面部（为自己而非他人）反而能开启接纳状态。

Distress tolerance is a combination of things. Distress tolerance is I like to think about if you step back and think about how are you making your life worse, you're usually not accepting, overthinking, and doing things that make you feel better short term but that are like high interest credit cards you pay a big price for later. And so distress tolerance is all about learning to radically accept what is just as it is in this very moment. That sounds overwhelming even accepting with your face, just relaxing your face. The facial expression of acceptance actually creates this mindset that allows you to be more accepting if I'm sitting in traffic and clenching and tensing.

上周我在监狱教授‘全然接纳’时有个精彩发现：一位学员提出不该叫‘全然接纳’，而该叫‘全然选择’。这个说法太精妙了——当你意识到自己永远拥有选择如何看待处境时，接纳就变成了主动的赋能过程。

That's just creating a space for me to get more judgmental in my mind, but relaxing my face for myself, not for other people actually kind of starts from the outside and I start to feel more accepting. I love this story. Have to tell you, I I just taught radical acceptance in a prison last week. And I learned something so brilliant from one of the people in my class who said it shouldn't be called radical acceptance. It should be called radical options.

因为当你停止对抗时，就会有诸多选择。

Because when you stop fighting, there's so many options.

天啊，这见解太深刻了。我是说，你还提到我们可以通过简单的标注行为来实现这一点，只要稍微具体说明是哪些类型

Oh my gosh. That's so insightful. I mean, you've also talked about how we can do this simply through the act of labeling just by kind of being a little bit more specific about which kinds

的痛苦耐受过程。对吧？即便是给情绪贴标签，只是用一个词来描述你的感受，比如愤怒，然后具体到'我感到愤怒，在0到10的量表上大概是5分'。给情绪贴标签实际上会激活大脑中帮助你调节情绪的区域。所以这看似很简单，比如给情绪命名，但它确实启动了情绪调节的过程。

of distress tolerance we're going through. Right? Even labeling your emotions, just putting in a word onto what you're feeling, whether that's angry, then getting really specific about I'm feeling angry, like, on a zero to 10 scale at a five. Just putting labels on your emotions actually activates the part of your brain that will help you regulate your emotions. And so it seems very simple, like putting a word on your emotion, but it actually starts the process of regulating your emotions.

我甚至觉得这就像是从沉浸其中转变为与之保持一定的工作距离。

And I even just think about it as like you go from kind of swimming in it to getting some working distance from it.

用你说的堵车例子，这是我从你书中学到的。因为上次我被堵在路上时，我就想'唉，边缘系统啊，简直疯狂失控'。我就试着用情感标注法，当时就是感到沮丧，非常沮丧，还有点烦躁和些许悲伤。这其实挺有趣的，听起来可能有点傻。

Using your example of the traffic, this is something that I learned from your book because, like, the last time I was sort of sitting in really terrible traffic, I was like, ugh, limbic systems, you know, going ridiculously crazy. I I'm gonna just use the affect labeling. I was just, frustrated, like, really frustrated and, you know, kind of, like, annoyed, a little bit sad. And it it was so funny. It sounds so silly.

我觉得刚开始这么做时，我甚至带着点戏谑的态度。心想'我在做情感标注呢，但不确定是否有效'。但最终我承认'没错，这就是沮丧，事实如此'。

And I think even when I first started it, I was almost doing it a little, like, facetiously. Like, I'm doing affect labeling, but I'm kind of not sure it's gonna work. But, like, ultimately, I'm like, yeah. It's it's frustrating. Like, that's what it is.

它不过是一种情绪，我总会度过的。这种主动标注具有我们常常意想不到的力量——当我们意识到'这只是我正在经历的一种状态'时，它确实能削弱情绪的冲击力。

Like, it's just an emotion. I'll kinda get through it. And so it has the this this active labeling has this power that I think we often don't expect where it really takes, like, the oomph out of our emotions when we realize, you know, it's just a thing I'm experiencing.

确实如此。我喜欢做的下一步就是超越特定情绪去觉察。我们都有不同的心理状态——受情感支配的感性思维，专注于事实的理性思维。

Totally. And one thing that I like to do that's kind of the next step to this is even just noticing beyond the specific emotion. We all have different states of mind. We all have a kind of an emotional mind where we're governed by our feelings. We all have a reasonable mind where we're just focused on the facts.

我们还有智慧心，即头脑、心灵与直觉的融合。有时我们情绪强烈时，比如愤怒时会不断强化它：越想越愤怒，越猜疑越焦躁。仅仅简单归类'我处于感性思维很愤怒'，就容易像魔术贴或流沙般吸收所有加剧这种情绪的内容。

And then we all also have like wise mind, which is the integration of head and heart and our intuition. And so sometimes we're feeling really intense emotions and we keep them afloat by we're really angry. And then we're thinking more angry thoughts and getting more suspicious and agitated. And even just simply categorizing, I feel angry in an emotion mind. I'm very likely to be like Velcro or quicksand for all sorts of content that is going to exacerbate that feeling.

邮箱有垃圾过滤器，而我们需要给大脑装上类似的过滤器。正念最实用的第一步就是觉察：'我处于感性思维，我感到焦虑'——顺便说这本身并没有错。

We have spam filters in our inboxes, but we need to kinda test spam filters in our minds. And this is one of the first most practical steps to mindfulness is just noticing I'm in a motion mind. I feel anxious. I'm in emotion mind. And there's nothing wrong by the way.

感性思维很棒。在音乐会、跳舞或看精彩电影时，感性思维非常美妙。关键是要确保在正确时间处于合适心理状态。比如即将开会时若感到愤怒，觉察到自己处于感性思维就是通往自由与智慧的道路。

Emotion mind is amazing. If you are at a concert, if you're dancing, if you're watching an amazing movie, emotion mind is amazing. You just want to make sure that you're in the right state of mind at the right time. So if you're about to go into a meeting and you feel angry, noticing that you're on an emotion mind is going to be a path towards freedom and wisdom.

这就是我们应对痛苦的一种方式。但你也说过我们不必被动承受痛苦，可以主动改变——为什么我们总难想起其实能扭转压力采取行动解决问题？

And so that's a type of how we can, like, navigate our distress. But you've also argued that we don't just need to sit with our distress. We can do something different. We can take action so that we feel less stressed. Why is it so hard to remember that we can kind of change our stress around and take action to fix things?

压力下我们思维不清，总想着一蹴而就的解决方案。其实就像大行李箱的小轮子，微小改变也能走很远。因此我鼓励人们准备'希望工具箱'——存放能唤起生活美好、信念与快乐的小物件。这对挣扎于自杀倾向或癌症诊断的人尤其有效，能显著提升希望感。

When we're stressed, we're just not thinking clearly, and we our mind goes to, like, big fixes. I But think we need to remember that, like, small wheels on a big suitcase, a little can go a long way. And so because we're bad at remembering this, I like to encourage people to create a hope kit, like a collection of items that you can keep handy that just reminds you about the things that have enriched your life and give you a sense of faith and perspective and joy in just looking at them. And this sounds kind of silly, but even people that are struggling with suicidality or people who are facing a cancer diagnosis, having a hope could actually significantly increase hope. So again, our mind goes to kind of selectively filtering everything is terrible.

我们总想立刻做件大事缓解痛苦（结果往往适得其反）。但做些不起眼的小事——比如我随身携带亲友写的便条和祖母抱着婴儿时的照片——面对拒绝时比叠加所有过往挫折的思维方式更能帮助我恢复。不同人适用不同方法，关键是想清楚：你的希望工具箱该装什么？

I need to do something big that's gonna make me feel better right now and make me feel so much worse later. But if we do something small that's less sexy, we've created in a time of wisdom that we can access quickly. We can make so much headway. And so for me, having a couple of notes people have written to me handy and a picture of my grandma holding me when I was a baby helps me bounce back so much more in the face of rejection than what my mind wants to do, which is like lump every rejection on top of the one that I'm experiencing in this moment. And different things work for different people and for people thinking about what would I wanna put in a hope kit.

我认为真正能触动感官的事物有助于保持正念，但保持正念确实很难。不过你可以通过花几分钟看看你和朋友的照片，或许同时播放一个美好的歌单，再点上一支最爱的香薰蜡烛——就放在桌边随手可及的地方，不用特意去柜子里取——这样真正做到自我关怀。我想告诉人们的是，健康的自我安抚或拥有一个希望工具箱，与那种我们常做的彻底逃避、不愿给自己快速提神的行为之间是有区别的。我们往往会完全绕道而行。

I think really thinking about things that touch your senses that help you be mindful, but it's really hard to be mindful. But if you can be mindful by really taking a few minutes to look at photos of you and your friends and maybe have a nice playlist going with the photos and have your favorite scented candle, you know, right at your desk so you don't have to grab it from a closet or like being truly self compassionate. And the thing that I wanna tell people is like the difference between healthy self soothing or having a hope kit. And what we often wanna do is we often kind of totally avoid and don't do things to kind of give ourselves a quick pick me up. We take a total, like, detour.

就像开车时可能需要加点油，但我们不会把车永远停在加油站而不去最终目的地。所以希望工具箱更像是个小小的能量补给站，能真正推动你继续前进。

We you know, maybe we need a little bit of gas, but we don't wanna, like, park ourselves in the gas station and not go to our final destination. And so the hope kit is kind of a little pick me up that can then actually bring you forward.

另一种采取行动的方式就是完全反其道而行。你曾把这称为终极心理健康技巧——行为激活的概念。这具体指什么？

Another way that we can take action is to literally act the opposite. You've actually referred to this as the ultimate mental health hack, this idea of behavioral activation. What does this mean?

情绪不仅是我们感受到的东西。当我们产生某些想法时，这些想法会在身体里引发生理反应，继而催生行为冲动。比如当我感到悲伤时，可能正想着'我不够好'或'事情超出我承受范围'，感到不堪重负且孤独。这时身体可能会觉得沉重紧绷，行为上就可能表现为退缩、过度思考或漫无目的地刷负面信息。

So all emotions aren't just something that we feel. Emotions are created when we have thoughts, and then the thoughts create physical sensations in our bodies, and then we have action urges. And so if I feel sad, I'm probably thinking thoughts about not being good enough or things are too much for me to handle, And I'm really overwhelmed and lonely. And then maybe in my body, I feel heaviness and tension. And then my behavior might be something like withdrawing or overthinking or just mindlessly doom scrolling.

情绪并非凭空降临，我们在共同创造情绪的过程中扮演重要角色，就像我们能共同制造压力一样。很多人以为顺从情绪行事会有所帮助，但这些实际上被称为情绪驱动行为——它们只会加剧我们的感受。你需要退后一步观察：此刻感受到什么情绪？这种情绪驱使你想做什么？这么做最终对你有益吗？短期来看，顺从情绪可能让人舒服。

And so emotions don't just happen to us, but we have a huge role in co creating them the same way we can co create our stress. And so a lot of times people think that acting how they feel will kind of help them, but these are actually technically known as emotion driven behaviors. And what they do is they intensify our feelings. And so you need to take a step back and notice what is the emotion that you're feeling, what is the emotion driving you to do, and is doing that thing ultimately gonna help you? And so short term, it might feel kind of nice to do the thing that your emotion wants you to do.

但若想真正改变人生轨迹，你必须做出与感受相反的行为。如果因羞愧而退缩，就是在向羞愧投降。羞愧赢了，你输了，羞愧感将持续蔓延。

But if you actually wanna change the course of your life, you need to act differently than how you feel. So if you feel ashamed and you withdraw, you're giving into shame. Shame is winning. You are losing. You're gonna maintain shame.

羞愧会不断滋长，成为你人生的主旋律，你会始终觉得自己是最大的失败者。但若在感到羞愧时放下手机，在聚会上与人眼神交流，主动向想结识的人自我介绍——虽然很难立刻相信'我没事'，但当亲眼看到人们点头认可、给予肯定时，你的羞愧感就会开始消退。

You're gonna grow shame. Shame is going to be the defining quality of your life. You're gonna continue to feel like the biggest loser. But if you feel shame and put your phone away and make eye contact with people at a party and introduce yourself to the people that you actually want to speak to, Like, it's hard to believe like, I'm okay. But when you have lived experience that people are nodding and people are validating you, your shame starts to shrink.

因此，对于所有心理健康状况，循证治疗的核心在于当情绪不合理时，采取相反行动不仅能显著改善你的感受，还能提升生活质量。如果你在婚姻中感到不幸福，可能会想反复回忆过去的错误、发送愤怒短信或向他人抱怨。但相反，为伴侣做些贴心小事——那些让你不感到怨恨或勉强的事。关键在于必须彻底执行。

And so across all mental health conditions, the evidence based treatment is when an emotion is not justified. Acting opposite the emotion will significantly improve not only how you feel but your quality of life. And so if you're unhappy in your marriage, maybe you wanna like replay the past mistakes and send angry text messages and complain to people. But doing something slightly nice for your partner that feels like something you could do without being resentful or begrudging. And the trick is that you need to do this all the way.

相反行动不是分裂的，而是全身心投入。它是思想与行为的统一。当你做善事时，内心不应想着'没人这样对我''这不公平'。

Opposite action is like not the splits. It's two feet in. It's mind and body. So if you're doing something nice, you're not having an inner narrative of no one does this for me. This isn't right.

要带着'我真心在乎这个人'的信念。比如让他们醒来喝到美味的咖啡，然后观察自己的感受是否会因此改变。相反行动在伴侣治疗中很有效，也是所有焦虑症治疗的基石——当恐惧与情境不匹配时，行为要与感受相悖，无论是通过模拟恐慌来治疗恐慌，还是通过公开演讲来克服逃避冲动。

It's with your head and heart that I care about this person. I want them to have a delicious cup of coffee when they wake up and see if my feelings will change as a result of this. So opposite action is helpful with couples therapy. Opposite action is the cornerstone of all treatments for anxiety disorders when your fear does not fit the situation you're in, acting different than how you feel, whether that's practicing panic as a cure for panic or taking up public speaking if that makes you wanna run the other way. And I think even kind

那些典型的压力伴随情绪对吧？即使感到不堪重负时，采取相反行动往往能帮助我。比如看着排满的日程表时，第一反应可能是'天啊'。

of the typical emotions that often go with stress. Right? Like, even when you're feeling overwhelmed, I think sometimes acting opposite has been the sort of thing that helps me. Right? Like, I look at my calendar, and the calendar will just be feeling like, oh my god.

我会停下来思考：如果日程没这么满却仍感到压力，我会怎么做？可能是给朋友发消息问候，或是用这五分钟滋养自己，而非反复查看邮件。

It's overflowing. I'll take a moment and think like, well, what would I be doing if my calendar wasn't overflowing? And I was feeling overwhelmed. Like, I'd text a friend and sort of check-in. I'd use these five minutes in sort of nourishing ways rather than sort of ruminating and checking by email.

当你这样做时，虽然爆满的日程不会改变，但你的心态会变得更好，生理上也不会感到同样的窒息感。这个技巧强大到令人意外——它不同于假装。人们常误解'相反行动'，以为只是假装自己不焦虑。

And all of a sudden when you act like that, it doesn't change the overflowing schedule, but it just puts you in a better mindset so that your physiology is not feeling kind of overflowing and overwhelmed in the same way. It's, like, such a powerful hack, like, even when you don't expect it to work. And it's different than faking it. I think this is one of the things that people get wrong about this idea of acting opposite. You think, well, I'll just pretend like I'm not feeling overwhelmed.

不，不，不。这本质上是切实投入行动。

No. No. No. It's really about engaging in the actions.

对吧？再回到压力这个话题，因为我觉得这非常重要。当我们感到压力时，往往同时应付太多事情。我们又一次把自己置于无法满足要求的境地，因为要处理的事情太多，背负的担子太重。

Right? And just to come back to the stress because I think that's so powerful. When we're stressed, we're often juggling too much. We were, again, putting ourselves in this place where we can't possibly meet the demands because we're juggling too many things. We're carrying too many bags.

总有东西会崩溃。但如果我们一次只做一件事呢？通常当我们感到压力时，还会开始做所谓的‘伪生产力’——也就是拖延行为，比如清理收件箱而不是准备该做的演讲。所以要从可实现的目标开始，全神贯注去做，并明确：如果我有能力完成这件事，或者我真的是自己的好朋友和啦啦队长，我会做什么。我喜欢这个观点，因为我认为摆脱压力的唯一方法，就是像拥有从容心态时那样行动——不过度追求完美，而是真正面对需要处理的事情，一次一件。

Something's gonna break. But what if we just do one thing at a time? Oftentimes when we're stressed also, we start doing, like, pseudo productivity, which is called, like, procrastivity, which is, like, clearing out your inbox rather than working on the talk that you need to give. And so just starting with a workable goal and doing it with your singular focus and being clear on, like, what is the thing I would do if I felt capable of doing this or if I really was being a good friend to myself and a good cheerleader. And so I love this because I think the only way out of stress is doing what you would do if you were acting spacious, which is, you know, not being overly perfectionistic and actually facing the thing that you need to face one thing at a time.

还有要停止这种‘拖延行为’，我之前没听过这个词，它就像是我2025年的新宠词汇。这确实是我需要极力抵制的东西。

And and stopping this procrastivity, I had not heard that word, and it's like my new favorite word for 2025. Like, that is a thing I need to reject very, much.

这件事的妙处在于，意识到它就像给情绪贴标签。就像灵光一现：哦不，我觉得该收拾桌子了——拖延行为，然后就能漂亮地转向。关于‘假装’的问题在于...当我想到这个时，感觉这几乎像是在压抑情绪。

Well, the cool thing about that is even noticing it is kind of like labeling your emotions. It's like this light bulb moment where it's like, oh, no. I think I need to start cleaning up my desk. Procrastivity, and then it's like a nice pivot. The thing about faking it is faking it is and when I think about that, it's that sounds almost like suppressing your emotions.

就像你在做主题演讲时假装自己很镇定。如果你实际上很紧张，这样会非常压力山大。相反，如果你接受‘我有点发抖完全合理，因为这场面对我很重要’，并允许自己感受这些情绪，你反而能更好地完成演讲，并争取这类机会。

So it's like pretending that you feel really calm when you're giving a keynote. And that is gonna be really stressful if you feel really stressed. If instead you accept, it makes total sense that I feel a little shaky because this situation really matters to me. And allow yourself to feel those feelings. You're gonna be in a much better position to actually speak and sign up for those kinds of opportunities.

所以这不是假装。有些客户告诉我，他们觉得情绪没有立刻改变。我会说这没关系。比如你对某个家人感到恼火，但你的价值观包含让他们参与你的生活，那么第一次约他们喝咖啡时没有立刻产生更多好感也没关系。

And so it's not faking it. And some of my clients tell me that they don't feel like their emotions are changing right away. And what I tell them is it's okay. Like, if you feel really annoyed with someone in your family, but it matters to you, part of one of your values is including them in your life. It's okay if the first time you meet up with them for coffee, you don't immediately have more feelings.

反向行动的目标不只是让感觉变好，而是过上你想要的生活。

The goal of opposite action is not just to feel better. It's to have the life that you wanna live.

采取相反行动真是个聪明的策略。当你感到慌乱紧张时，只需表现得放松，就能放缓节奏。当你想尖叫释放内心的绿巨人时，强迫自己尽可能温和地说话。现在是短暂休息时间，珍妮稍后会带着更多建议回归《幸福实验室》。

Taking opposite action is such a clever strategy. If you're feeling flustered and panicky, just act relaxed, and you can slow your roll. If you're feeling like you wanna scream and let out your inner Hulk, force yourself to speak as calmly and gently as possible. It's time for another short break, but Jenny will be back with more tips when the happiness lab returns in a moment.

欢迎收听《解码女性健康》。我是伊丽莎白·波因特博士，纽约市阿德里亚健康研究所女性健康与妇科主任。在本节目中，我将对话顶尖研究者和临床医师，解答你们最关切的问题，将关于女性健康与中年期的信息直接传递给你们。

Welcome to Decoding Women's Health. I'm Doctor. Elizabeth Poynter, Chair of Women's Health and Gynecology at the Adria Health Institute in New York City. On this show, I'll be talking to top researchers and top clinicians, asking them your burning questions and bringing that information about women's health and midlife directly to you.

百分之百的女性都会经历更年期。这会严重影响我们的生活质量。但即便这是自然过程，我们为何要默默忍受？

A hundred percent of women go through menopause. It can be such a struggle for our quality of life. But even if it's natural, why should we suffer through it?

人们常讨论的症状包括健忘——我以前从不会忘事。她们一方面担心自己患了痴呆症，另一方面又在怀疑是否患有注意力缺陷多动症。

The types of symptoms that people talk about is forgetting everything. I never used to forget things. They're concerned that one, they have dementia and the other one is do I have ADHD?

大麻素在改善睡眠、减轻疼痛、调节情绪以及提升日常生活质量方面展现出前所未有的潜力。

There is unprecedented promise with regard to cannabis and cannabinoids to sleep better, to have less pain, to have better mood, and also to have better day to day life.

欢迎在任意播客平台收听伊丽莎白·波因特博士主持的《解码女性健康》。

Listen to Decoding Women's Health with Doctor. Elizabeth Poynter wherever you get your podcasts.

到目前为止，珍妮·泰特斯博士已阐明我们需要承认并接受自身的压力反应。但她的下个建议堪称重大启示——至少对我而言如此。珍妮指出，若能时刻牢记我们承受压力是为了更崇高的目标，就能更好地应对压力情境。

So far, doctor Jenny Tates has explained that we need to acknowledge and accept our stress response. But her next tip was a big revelation, at least for me. Jenny says we deal better with stressful situations if we can keep in mind that we're enduring the stress for some greater noble cause.

我认为当我们压力大时，只会盯着眼前的事物，而失去了对重要事情的全局观。这让我想起一个禅宗故事：有人问骑马的人要去哪里，他回答'我不知道，问马吧'。这种生活方式确实令人倍感压力。

And I think when we're stressed, we're just zooming in on what's immediately in front of us, and we don't have a broad perspective about what matters. And it it there's like a zen story about a man riding a horse, and someone asks him, where are you going? And he says, I don't know. Ask the horse. And that is a really stressful way to live.

从事一份未必喜欢的工作，唯一理由可能是养家糊口。我愿忍受不适来做这件事，因为我在乎让家人温饱。实际上，这能让困难的事变得稍微可以忍受且有意义。明确的人生目标确实能帮助我们管理情绪——研究表明，人生目标清晰的人在面对情绪冲击（比如观看痛苦画面）时恢复得更快，他们的身体应激反应也能更快平复。说到底，我们每个人都值得知道自己的人生意义何在。

The only reason to work in a job that you don't necessarily like might be to feed your family and connecting the dots that I'm willing to do this even though it's uncomfortable because I care about putting food on the table. Actually, make something that's difficult a little bit more tolerable and meaningful. And so having a larger sense of purpose actually helps us manage our emotions and studies. People that have a clear sense of their life purpose actually bounce back faster when they're faced with emotional content like looking at painful pictures, people that have a clear sense of purpose, their body stress response bounces back faster. I just think if we just practically, we all deserve to have kind of a sense of what we want our lives to stand for.

当压力铺天盖地时，我最喜欢做的就是把事情写下来。如果你觉得'我太忙了，没空思考人生目标'，不妨退一步想想：生活中真正重要的是什么？

And one of my favorite things to do when stress feels like it's all consuming is simply taking a step back and listing. If you're like, I'm too busy. I don't have time to think about my life purpose in, a big way or, like, a mission statement that's really solidified. Simply taking a step back and thinking about, okay. These are the things in my life that matter to me.

希望大家现在能花点时间思考：健康、人际关系、爱好、回馈社会、事业...对我们重要的事情太多了，对吧？退一步把这些写下来。

You I know, would love for people to take a moment to think about this right now. You know, health, relationships, hobbies, giving back, career. And there's so many things that matter to us. Right? And taking a step back to write out what matters to you.

接着可以思考在每个领域想成为什么样的人。用饼图呈现生活各部分的权重会很有帮助——比如当某段关系不顺时，它可能只占你生活的10%，但在我们心里却容易膨胀到85%。明确目标能让我们更全面地看待生活，更愿意面对困难。

And then maybe how you want to show up in each of those domains. And then depicting the relative weight of each of those facets of your life in a pie chart can even help give you some perspective if things are not going well right now with a specific relationship. Maybe that's 10% of your life pie. But in our minds, it can easily become 85% of our life pie. And so having a clear purpose helps us see our lives more holistically and helps us be more willing to do the things that are hard.

你分享的这些基于实证的建议太棒了。但压力来袭时，即便知道这些方法，仍会感到无从下手。明明懂得策略，却总想着'唉，我哪有时间思考人生目标'。

As we talked about these strategies, like, you've given us so many awesome evidence based tips. But I know that sometimes what happens when I'm stressed is, like, I know these tips, but it can still feel, like, really overwhelming to kinda engage with them. Right? There's a sort of hesitation that creeps in that even though I know these strategies, it's like, ugh. I I don't have time to think about my purpose.

这时我只想要个立竿见影的应急方法。我特别喜欢您书里也提供了应对全面崩溃时的策略，这就引出第六条建议：当其他方法都失效时，我们可以从身体入手调节。为什么调节身体对缓解压力如此有效？

I just need to do something that's an incredibly quick hack. And one of the reasons I really love your book is that you also have strategies for that too when everything is feeling really overwhelming. And that gets to tip number six, which is that when all else fails, we can sort of hack our body. Why is hacking our body so helpful when it comes to stress?

许多人认为需要借助外物，比如药物或酒精才能感觉好些，但你的身体本身就是最好的药房。我们常常忘记如何依靠身体这个天然药房，但只要掌握方法，短短几分钟就能显著改善你的感受。

So many people think that they need something outside of themselves, a medication or a drink to feel better, but your body is actually your best pharmacy. And we often forget how to lean into our body being our best pharmacy, but in a matter of minutes, you can dramatically improve how you feel if you know how.

那么有哪些超级简单的方法可以改变我们身体的反应方式呢？

And so what are some, like, super simple hacks of changing the way our body is responding?

我介绍过一种叫TIP的方法，可以把它想象成身体的Ctrl+Alt+Del快捷键。TIP是个缩写：T代表温度（Temperature），I代表剧烈运动（Intense exercise），P代表节奏呼吸（Paced breathing），最后一个P代表渐进式肌肉放松（Progressive muscle relaxation）。

There's one that I introduced called TIP, which I think about as almost like the control alt delete for your body. And TIP is an acronym. T stands for temperature. I is intense exercise. P is paced breathing, and the final p is progressive muscle relaxation.

我们一个个来说。首先是温度法：准备一个沙拉碗装满冰水，设定30秒计时器，屏住呼吸将脸浸入冰水中。这听起来像某种奇怪的抖音挑战，但其实有大量研究支持。我们都有哺乳动物的潜水反射机制。当人体缺氧状态下浸入冷水时，心率会减缓，血液会从非重要器官流向重要器官。

And we'll go through those. The first thing with the temperature is taking a salad bowl and filling it with ice water and setting a timer for thirty seconds, holding your breath and submerging your face in the ice water. This sounds like some sort of weird TikTok trend, but there's a lot of research behind it. We all have a mammalian divert reflex. And when the human body is submerged in cold water without oxygen, it slows down our heart rate and redirects blood flow from nonessential to essential organs.

即便听起来很奇怪，但如果你戴着苹果手表就会发现，这样做时心率会显著下降。当然，人生的意义不在于把脸泡冰水里。但当你陷入恶性循环、感到恐慌或被负面思绪困扰时，30秒就能通过这个生理改变来转换心理状态，同时提醒自己：你有能力完成困难的事，也能在几秒内获得不同的感受。不过要说明，心脏病患者不适合这个方法，因为会导致心率骤降。

And so even if this sounds really weird, if you are wearing an Apple Watch, your heart rate will decrease significantly when you do this. And, yes, the point of life is not to be submerging your face in ice water. But if in you're in a moment and you're making things worse for yourself and you feel like you're panicking and you're you have thoughts that aren't serving you. In thirty seconds, you can do something that shifts your physiology and also shifts your mental state and also reminds you that you can do something difficult and that you can feel different in a matter of seconds. I should just say that this is not a good strategy for people that have heart conditions because of the your heart rate will come down quickly.

当人们陷入反刍思维的恶性循环或感到僵住时，冰敷面部会带来惊人的解冻效果。I指的剧烈运动不是跑马拉松或上60分钟健身课，而是快速做1-2分钟波比跳或原地高抬腿跑——尽量把膝盖抬高到鼻子位置。

But the ice face is something that people are really surprised when they're in a vicious cycle of rumination or if they feel frozen. Freezing your face will surprisingly unfreeze you. And then I is intense exercise, and this is not running a marathon or going to a sixty minute workout class. Just briefly doing something like burpees for a minute or two or running in place but bringing your knees up to your nose as best you can. I'm doing something like that.

这些方法会同时改变你的身体和思维状态，让你无法保持原有念头。P代表的节奏呼吸是降低呼吸频率。我们平均每分钟呼吸18次，如果能通过吸气5秒（现在可以一起试试）把呼吸放慢到原来的三分之一...

These things are changing your your body and also your mind. You're not gonna be able to be thinking the same thoughts. P is paced breathing is slowing down your respiratory rate. On average, we breathe about 18 breaths per minute. And if we slow our breath to about a third of that by breathing in for five, can all do this together.

用鼻子呼吸。你可以轻轻闭上嘴唇。吸气五秒，呼气五秒。这样持续几分钟，实际上能降低你的血压。

Breathe through through your nose. You could gently close your lips. In for five and out for five. You do that for several minutes, that actually lowers your blood pressure.

说真的，哪怕只做一次。我刚才和你一起做了，突然间就觉得，哦，我确实感觉好多了。真有意思。人们总说当你心烦时要深呼吸，听起来像是敷衍。但它真正做的是激活你身体中一个通常极难调控的部分。

Or even just once, honestly. I would just I just did that with you, and now all of a sudden, I'm like, oh, I actually do feel better. Just so funny. It's one of these things where people tell you if you're upset, like, take a deep breath, and it sounds so kind of frustrating. But what it's really doing is it's hacking a part of your body that's kind of incredibly hard to hack.

你实际上是在调控自己的副交感神经系统。完全正确。我...

You're really hacking your parasympathetic nervous system. Totally. I I

我认为唯一要注意的是，如果你感觉呼吸困难，那就不适合这个方法。但除了恐慌发作时，是的，深呼吸确实有效。劳瑞，我必须告诉你，在写这本书时我深受震撼。我采访了理查德·布朗医生和帕特里夏·格巴格医生。

think the only qualifier is if you feel like you can't breathe, that is not the one I would go to. But other than times when you're feeling panic, yeah, taking a deep breath. And I have to tell you, Laurie, I was blown away working on this book. I interviewed Doctor. Richard Brown and Doctor.

这两位哥伦比亚大学的精神科医生已从开药转向教授呼吸疗法，他们正在全球范围内教授治疗性呼吸练习——甚至此刻也在教导乌克兰民众。他们告诉我，战区的人们确实通过呼吸找到了内心的平静。这个事实让我非常感动，因此我这本书的部分收益将捐给他们的基金会。因为我们总觉得'深呼吸改变不了现实'，但它确实能扩展你应对现实的能力。我们需要强化内在系统来应对外界的压力。

Patricia Gerbarg, who are psychiatrists affiliated with Columbia University, who moved away from prescribing medications to prescribing breath work, who are teaching breathing all over the world, therapeutic breathing exercises even right now to people in Ukraine. And they are telling me that people in war zones are actually finding tranquility within. And I was so moved by this fact that a portion of the proceeds from my book is going to their foundation because we think, yeah, taking a breath is not gonna really change my reality, but it does. It expands your ability to cope with your reality. And we need to strengthen our inner system to deal with a stressful outer system.

最后一个P是渐进式肌肉放松法。很多时候你会觉得只有按摩才能放松，但其实你可以快速自我按摩。即使从未尝试过也很简单：先绷紧前额再放松，感受紧张与放松的区别。随着每次呼吸逐步放松，然后对嘴唇做同样动作——抿紧后松开。很多人甚至没意识到自己耸肩到耳朵高度、眉头紧锁、尤其是拳头紧握。

And then the final P is progressive muscle relaxation. And so a lot of times it might feel like the only way for you to relax is to get a massage, but you can give yourself a quick massage. Even if this isn't something you've tried before, this is quite easy to do by tensing your forehead and releasing and noticing the difference between tension and relaxation in your forehead. And then with each in and out breath releasing more and then doing the same with your lips, tensing your lips by bringing your lips together, releasing. A lot of us don't even realize that we're our shoulders are touching our ears and we're scowling and we're tightening our fists especially.

我们有太多方法可以在体内创造更多空间。体温调节、剧烈运动、节奏呼吸和渐进式肌肉放松，这些都能在几分钟内快速完成。我相信你只会感受到身心舒展和当下的专注。

There's so many things we can do to just create a little bit more space in our bodies. And again, the temperature, intense exercise, paced breathing, and progressive muscle relaxation are things we can all do really quickly in a matter of minutes. And I don't think that you're going to have anything but a sense of expansiveness and present focus.

我们几分钟内就能做到的第七个建议是：我们可以利用感官调节。我最喜欢的方式之一是通过触感自我安慰，这是我从你的书中学到的——比如穿上毛绒袜子，给自己一个拥抱。谈谈为什么感官对改变压力反应如此有效。

Another thing we can do in a matter of minutes is your tip number seven, which is that we can hack our senses. One of my favorite versions of this is your idea that we can comfort ourself with touch, which is something that I've taken from your book just kind of remembering, like, oh, I can put on some fuzzy socks. You know? I can give myself a little self hug. Talk about why our senses can be so powerful for changing our stress response.

我们常陷入双重打击：大脑在欺凌我们，身体也仿佛在反抗。但当你收到负面反馈时，双手放在心口的动作确实能带来拥抱般的安抚。这听起来老套，但有研究证实其效果。通过这些小动作自我确认，传达'我的情绪很正常'——自我关怀的触觉表达至关重要。

We get into this two punch of our mind is bullying us, and then our bodies feel like they're rebelling against us. But doing something like if you just received difficult feedback, like putting two hands on your heart can really feel like a hug. And this sounds corny, but there are studies that show this to be true. And doing small things to self validate that communicate that our feelings are normal and to be expected. And I mean, think self compassion is so key in finding ways through touch.

从出生起，我们就通过触摸获得安慰。疫情期间人们隔离时格外渴望触碰，拥抱朋友多么美好。独处时，你也可以按摩自己的肩膀。

From the moment we're born, we're comforted by touch. And this is something that people really crave and really complained about during periods of isolation during the pandemic and giving your friends a hug is so lovely. And if you're on your own, you know, massaging your shoulder.

给自己一个拥抱也很有效。这些都是压力事件后的应对策略。但你的书还提到未雨绸缪的方法，比如第八个建议：通过心理预演来保护自己。

Giving yourself a hug works pretty well too. Yeah. So those are all strategies we can use maybe after something stressful happens. But your book also goes through things we can do to get ahead of things before stress starts so we can kind of beat it. And one of my favorite strategies in this, which is my tip number eight, is that we could mentally rehearse to kind of protect ourselves.

你所说的心理预演是指什么？这里有件奇妙的事——

What do you mean by mental rehearsal here? So there's this incredible thing

当我们在大脑中想象某个场景并进行预演时，激活的脑区与实际经历时相同。面对压力时我们常反其道而行：担忧、恐惧、做最坏打算。

that when we imagine a situation in our mind, if we actually rehearse ourselves in that situation, we use the same parts of our brain that we'll actually use in the situation. And so oftentimes we're facing something that seems overwhelming, and we do the opposite of this. We worry. We dread. We expect the worst.

但若用'应对预演'替代恐惧——不是过度乐观而是现实地想象：'待会要处理这件事，我会想刷社交媒体，但我会关掉所有干扰，设定专注时间'——这种心理排练能真正引导行为。

But if we swap dread with coping ahead, actually imagining not overly idealistically, but realistically, this thing is gonna come up. I'm gonna sit down at my desk. I'm going to wanna go bounce around social media and news sites. But instead, I'm going to close everything out, set a timer for this amount of time. That actually sets us up to do just that, the mental rehearsal.

这是许多运动心理学家常用的方法。它确实很有帮助。我个人在写这本书时就发现它很有用，或者就像在心理预演中坐下来进行深度工作一样。但我认为这是一种利用资源为我们成功铺路而非让我们自我怀疑和挣扎的强大方式。

This is something that a lot of sports psychologists use. It's really helpful. I found it personally helpful with writing this book or just like the mental rehearsal of sitting down to do deep work. But I think it's a powerful way to use our resources to set us up for success rather than to set us up for not believing in ourselves and struggling.

另一个我们可以提前用来帮助自己的资源是，我们可以多用一点幽默，在压力来临前找到幽默感。幽默为何对缓解压力如此有效？

Another resource we can use to help ourselves kind of ahead of time is we can use a little bit more humor, and we can find humor before the stress kicks in. How is humor so helpful for fighting stress?

哦，我太喜欢这个了。我觉得如果你能在艰难时刻逗人笑，那真的能改变他们的视角。我发现幽默能带来极大的个人解放感和快乐，我们都需要——我是说，生活就像跷跷板。我们提升的积极情绪越多，消极情绪就越少，这在研究中也是成立的。那些关注一种名为积极情感疗法的新治疗方法的人，

Oh, I love this. I just feel like if you can make someone laugh in a hard moment that really shifts their perspective. I find humor so personally liberating and joyful, and we we all need I mean, I think it's almost like life is like a seesaw. The more positive emotions we elevate, the more negative emotions come down, and this is something that's true even in the research. People that are focused on a newer treatment called positive affect therapy.

即使不专门针对焦虑和抑郁，也能减轻这些症状。所以，能够自嘲、与自己玩耍，甚至给你的焦虑取个有趣的名字——比如我在纽约住的时候，楼下是家糖果店，橱窗里有只叫'暴躁猫'的大毛绒玩具。光是注意到'哦，暴躁猫又来了'，就能快速获得一些距离感和新视角，还能玩味一番。

They reduce their anxiety and depression even if that's not targeted. And so being able to, like, laugh and play with yourself and giving your anxiety funny, like, I don't know, when I was living in New York, I lived on top of a candy store. And then in the window of the candy store, there was this big stuffed animal called grumpy cat. And even just, you know, noticing like, okay, grumpy cat's coming around. That's a quick way to kind of get some distance and perspective and to play with it.

我认为在生活中寻找有趣的事物能改变你的视角，幽默不仅对你有益，也对你周围的人有益。

And I think going through life looking for funny things kind of shifts your perspective, and humor is not only good for you, but also the for the people around you.

是的。这是一种调节不仅你自己压力，还有你身边人压力的方式。这是第九条好建议。现在来到我的最后一条建议，它建立在引入积极情绪的理念上——我们可以通过规划快乐来保护自己。

Yeah. It's a way of kind of regulating not just your stress, but the stress of the people that you happen to find yourself with. It's such a good tip number nine. Now we get to my final tip, which sort of builds on this idea of bringing in positive emotions. We can protect ourselves by plotting out our joy.

你还主张应该给快乐'预约时间'。能详细解释一下这个观点吗？

And you argue you should even make appointments with our joy. Kind of explain what you mean there.

我们很容易觉得等我有时间了，就会给朋友打个电话，或终于去电影院看场电影，或探索家附近不错的徒步路线。但实际上，我们需要主动规划快乐来获取能量，需要不断扩充内心资源。培养积极情绪的行为实际上能降低我们对消极情绪的脆弱性，并为压力建立缓冲。因此要有意识地规划期待之事，并学会真正品味它们。

It's so easy to feel like when I have time, then I will call that friend or finally go to see a movie in the theater or figure out a nice hiking trail in my neighborhood. But actually, like, we need to plot joy to have the energy. We need to, again, like, expand our inner resources. And doing things to cultivate positive emotions actually reduces our vulnerability to negative emotions and creates a buffer for stress. And so intentionally planning things to look forward to and then learning to actually really savor them.

专家建议，如果你做了件愉快的事，可以在脑海中重温或大声描述那个体验的具体亮点。比如和朋友见面时，隔着房间目光相遇然后跑过去拥抱的瞬间，在那家飘着秋天气息的可爱咖啡店里。这非常有效，因为我们总是从一个困境陷入另一个困境，需要明白规划和品味快乐时光就像往银行存钱，既能抵消压力又能享受生活。关键要记住，这样做不仅对自己有益，也惠及身边人——当你能量不足时，很难给在乎的人传递正能量。

So if you did something pleasant to repeat it in your mind or even actually say out loud is what experts say to do, specific highlight of that experience, like if you met up with a friend, like even just the moment of your eyes catching one another's across the room and then running to give each other a hug, like, in this cute coffee shop that smelled like, oh, I don't know, fall. That is so helpful because, again, I think we just go from hard time to hard time, and we need to realize that planning and savoring moments of pleasure is like putting money in your bank account that offsets your stress and also allows you to enjoy your life. And a huge thing that we need to remember is doing these things is not just good for us, but good for the people around us. And it's really hard to bring positivity to the people that you care about if you are running low.

这个策略我最欣赏的是提前规划这点。因为当我特别压力山大时，安排这些愉快活动会有阻力。但如果早就写在日历上——比如几周前就约好的朋友电影之夜或聚餐——最终就能坚持实行。我超爱这种提前预埋快乐的方式，让你在最需要时就能调用它。

One of my favorite things about the strategy is that you talk about planning this ahead of time. Because I know that for me, especially when I'm feeling really stressed and overwhelmed, there can be some friction about adding in these pleasant things. But if it's already in the calendar, right, I already have a movie night with my friends or I've already planned dinner, you know, with people I really care about who I'm gonna have a really fun time with weeks in advance, then it winds up sticking around. So I love the sort of anticipatory adding the pleasure in ahead of time so that it's there when you really need it. Yeah.

而且想想

And think what

你说的非常有道理，因为我们可以期待它、品味它、事后重温它。把计划写进日历还有个策略性好处：当我设定了硬性截止时间，之前的时间反而效率更高。知道必须几点结束去赴约，反而能减少任务切换，更专注单项工作。这对快乐有益，对解决压力源也有帮助。

you're saying is so impactful because we can anticipate it and savor it and then re experience it afterwards. And then I think also just strategically having it in your calendar, this happens to me all the time. If I know that I have a hard stop time, that makes the time right before that much more productive. And so I think just knowing I gotta be finished by this time because I have this dinner on the calendar actually leads to less, you know, bouncing around between tasks and more monotasking. And so I think it's good for joy, and it's also good for for the things that are stressing us out to actually tackle those.

我们讨论了应对压力的方法，但有时压力会升级到临床程度。比如有人突然恐慌发作时，有什么特别应对技巧吗？

So we talked about kind of ways that we can deal with stress, but, you know, sometimes stress dips into the clinical. Right? For example, if somebody's going through a moment of total panic. Any particular tips for tackling that when things get really out of hand?

对恐慌症患者最反常识的是：练习恐慌反而是摆脱恐慌的路径。与其担心『我会在高速路上突然出汗、窒息、感觉无法安全驾驶』，不如主动在安全环境中练习那些你终其一生都不想体验的生理感受——故意过度呼吸一分钟。这种『内感受暴露疗法』已被证实是摆脱恐慌最有效的途径之一，见效快得出人意料。

For people that have panic, one of the most surprising things people don't realize is that practicing panic is the path out of panic. And so rather than worrying, I'm gonna be on the freeway, and I'm gonna start sweating and I'm gonna feel like I can't breathe and I'm gonna feel like I can't drive safely. Rather than waiting for that moment to surprise you and catch you off guard, if you can practice panic, if you can recreate those very physical sensations that you are, will never pop up in your life. If you can actually practice those on purpose in a safe space, spend a minute hyperventilating. Surprisingly, interoceptive exposure or facing those physical sensations that you want to avoid is one of the most proven paths out of panic and it works surprisingly well and it works in a relatively short amount of time.

在安全环境中这样做，就像在心理上铺开欢迎垫，迎接这些情绪的到来。因为我们常做的就像中国指套陷阱——感到身体不适就评判它，越挣扎反而陷得越深。

Doing this in a safe environment helps you kind of metaphorically put out a welcome mat when these things show up because what we often do is almost like a Chinese finger trap. We feel physically uncomfortable. We judge it. We feel more constricted. The more we fight, the more stuck we are.

但如果我们能主动接纳，抱着'见怪不怪'的态度——我在家就常练习：我知道这是什么，情绪如潮汐般起伏。当我不过度关注时，生理反应自然变化。这个解放性技巧的效果让我本人都感到震惊。

But if we can lean in and have an attitude of been there, done that, I practice this at home. I know what this is. My just like my emotions come in waves. My physiology changes when I don't hyperfocus on it. It's a really liberating technique that I've been blown away by its impact on my clients.

听众们一定要看看这本书，还有你配套的压力重置卡片组——这些小卡片简明解释各种方法，不用翻完整本书。我特别好奇：随时掌握这些策略是否帮你度过了高压时期？

So listeners should definitely check out the book, and they should also check out this stress reset deck you have, which is just like little cards that explain these things. You don't have to flip through a whole book to find them. I'm just so curious writing this book. Has kind of having all these strategies at the ready helped you get through really stressful periods?

我写这本书是因为这些二十年来积累的策略改变了我的生活。它们就像我时刻佩戴的项链珍珠，珍贵得不该独享。每当我压力大时，就会退后一步自问：我在做什么？当前思维方式哪里不妥？

I wrote this book because having these strategies that I've learned over the past couple of decades has changed my life. I mean, these are like beads of a necklace that I wear constantly, and I feel like they're too precious to keep to myself. And I want everyone to access them. And certainly in moments when I stressed out, I take a step back and notice what am I doing? How is my thinking not serving me?

然后迅速调整行为——我们都值得改善每个瞬间，这些微调会改变整天，最终改变整个人生。这种积极涟漪不仅影响我们，还会波及周围人。反向行动已成为我根本的生活方式。

And what is a change in my behavior that I can quickly pivot towards because we all deserve to improve our moments and these improve our days and this improves our whole life. And this creates a positive ripple effect not only in us, but with the people around us. And so these certainly have changed my life and opposite action is a total, way that I live my life my lifestyle.

我强烈推荐珍妮的《压力重置》，书中精华远超节目能涵盖的内容。让我们回顾她分享的智慧：第一条听起来简单但很难——你必须接受压力是充实生活的代价。

I can't recommend Jenny's stress resets book enough. It's packed with so much good advice, far more than we've been able to fit into the show. But let's recap the wisdom that Jenny shared. Tip one sounds simple, but it's hard. You have to accept that stress is the price of a fulfilling life.

挑战带给我们目标感、乐趣和所需的社会联结。下个建议是停止反刍思维——反复纠结压力情境毫无益处。通过自问'如何前进'来斩断循环思绪。第三条重在培养压力耐受能力。

Challenging things give us purpose and fun and all the social connection we need. The next tip is to stop all that rumination. Letting your mind think about a stressful situation over and over doesn't do you any good. Nip these looping thoughts in the bud by asking yourself how you're going to move forward. Tip three is all about building up distress tolerance.

当困难情绪出现时，要学会接纳它们，这样才不会被淹没。第四条建议是：别让压力源支配你的行为。当你情绪低落时，反其道而行，尝试做些有趣且充满活力的事。当你对某人感到愤怒时，不妨对他做些善意之举，即便你其实想刻薄些。第五条建议：跳脱压力，记住你为何而做。

Practice accepting tough feelings when they arise so you don't drown in them. Tip number four is not to let stressors dictate your behavior. If you're feeling down, do the opposite, and try something fun and energetic. If you're feeling enraged with someone, do something nice for them, even if you actually wanna be a bit mean. Tip number five, zoom out from your stress, and remember why you're doing what you're doing.

你正在为改善自己或所爱之人的生活而忍受困境吗？若能换来长期收益，些许压力或许开始显得值得。第六条建议：巧妙利用身体反应。别靠酒精或冰淇淋来改变情绪，试试用冷水冲脸、深呼吸或爆发式运动来阻断压力反应。

Are you enduring a difficult situation to improve your life or the life of someone you love? A bit of stress might start to seem worth it for that long term gain. Tip number six, hack your body. Don't reach for a drink or a pint of ice cream to change your mood. Shock yourself with a blast of water, a deep breath, or even a burst of exercise to halt that stress response in its tracks.

第七条建议由此延伸：给自己一个拥抱。挚爱的拥抱能在你挣扎时给予力量。若不可得，就给自己一个鼓励的拥抱——你的大脑分辨不出区别。

Tip number seven follows along from that. It's give yourself a hug. A loved one's embrace can help you when you're struggling. So if that's not possible, give yourself an encouraging squeeze. Your brain won't know the difference.

下一条建议是未雨绸缪。别只是为即将到来的挑战焦虑，预想你将如何应对压力情境。提前演练真的会有回报。第九条建议：发现事情有趣的一面。

The next tip is to plan ahead. Don't just stress about an upcoming challenge. Imagine what you'll do to cope with that stressful situation. Rehearsing really does pay off. Tip number nine is to see the funny side.

主动寻找情境中的幽默能提振精神，让问题显得更易应对。第十条建议：在压力中寻找快乐。别蜷缩在痛苦里，去见朋友、看场电影、尝试徒步——记住快乐随时能为你充电。

Actively looking for the humor of a situation can lift your spirits and put your problems in a more manageable perspective. And tip number 10 is to seek joy in times of stress. Don't hunker down and be miserable. See a friend, catch a movie, and try out that hike. Remember that joy is available to fill your fuel tank.

我是迈克尔·刘易斯。我的畅销书《大空头》讲述了2008年美国房地产市场膨胀与崩盘的故事。十年前，《大空头》被改编成奥斯卡获奖电影。现在，我首次推出由尤鲁斯·特鲁利旁白的有声书版本。关于做空市场意味着什么，以及谁在为失控的金融体系买单，《大空头》的故事至今仍具现实意义。立即在pushkin.fm/audiobooks或各大有声书平台获取。

Michael Lewis here. My bestselling book, The Big Short, tells the story of the buildup and burst of The US housing market back in 2008. A decade ago, The Big Short was made into an Academy Award winning movie, Now I'm bringing it to you for the first time as an audiobook narrated by Eurus Truly. The Big Short story, what it means to bet against the market, and who really pays for an unchecked financial system, is as relevant today as it's ever been. Get the Big Short now at pushkin.fm/audiobooks or wherever audiobooks are sold.

这里是iHeart播客。

This is an iHeart podcast.