How to cope with anxiety?

如何緩解焦慮

Olivia Remes

Transcript

00:16

Imagine that you're getting ready to go to a party. You feel excited, but also nervous, and you've got this feeling in your stomach almost like another heartbeat. There's something holding you back, holding you back from?getting too happy. "No, you mustn't get too happy. better to be cautious, otherwise, something bad might happen." You start wondering, "Who should I talk to when I get there? What if no one wants to talk to me? What if they'll think I'm weird?"

想象一下你正準(zhǔn)備去參加一個(gè)聚會(huì)，你感到興奮，但也緊張。你的胃里有這種感覺，就像另一次心跳，某些東西在阻礙你，讓你不要太高興了，最好保持謹(jǐn)慎。否則，可能會(huì)發(fā)生不好的事情。你開始想：當(dāng)我到那里的時(shí)候，我應(yīng)該和誰說話? 如果沒人愿意跟我說話怎么辦?如果他們覺得我很奇怪怎么辦？

hold sb back from 抑制，阻止

00:53

When you arrive at the party, someone comes up to you and starts talking with you, and as this is happening, your mind starts racing, your heart begins pounding, you start sweating, and it feels almost like you're dissociating from yourself, like it's an out-of-body experience, and you're just watching yourself talk. "Keep it together," you say to yourself, but you can't.

當(dāng)你到達(dá)派對(duì)現(xiàn)場時(shí)，有人走到你面前開始和你交談。這時(shí)，你的大腦開始飛速運(yùn)轉(zhuǎn)，你的心怦怦直跳。你開始出汗，感覺幾乎就像是和自己分離了，就像靈魂出竅一樣。你只是看著自己說話，你對(duì)自己說：冷靜一下。但你做不到。

dissociate v.使分離，分裂

詞鏈：dissociate someone from?

例句：She became famous and dissociated herself from her past.

她成名了，從此與過去劃清了界限。

an out-of-body experience 一次靈魂出竅的體驗(yàn)

Keep it together 保持冷靜

01:20

And it's just getting worse: after a few minutes of conversation, the person you've been speaking to leaves, and you feel utterly defeated. This has been happening to you in social situations for a long time. Or imagine every time you go out, and you're in crowded places, you feel this panic starting to arise.

而且情況越來越糟。經(jīng)過幾分鐘的交談，與你交談的人離開了，你有一種徹底的挫敗感。你在社交場合時(shí)的這種情況已經(jīng)持續(xù)很長一段時(shí)間了，或者想象一下，每次你出去，在擁擠的地方時(shí)，這種恐慌感開始出現(xiàn)。

utterly adv. completely完全地，徹底地

例句：We're so utterly different from each other.?

我們彼此完全不同。

01:46

When you're surrounded by lots of people, like on a bus, you start to feel hot, nauseous, uneasy, and to prevent this from happening, you start avoiding a lot of places which makes you feel lonely and isolated.

當(dāng)你被很多人包圍時(shí)，比如在公交車上，你開始覺得悶熱、惡心、不安，為了防止這種情況發(fā)生，你開始避開很多讓你感到孤獨(dú)和孤立的地方。

nauseous adj. 感到惡心的，想嘔吐的

例句：Roller coasters make me feel nauseous.

坐過山車讓我直想吐。

02:03

You or the person in both of these scenarios have anxiety disorders, and what I can tell you is that anxiety is very common, much more than people think. Right now, one in 14 people around the world have an anxiety disorder, and each year, it costs over 42 billion dollars to treat this mental health problem.

所以你，或是這兩個(gè)場景中的那個(gè)人——患有焦慮癥。我可以告訴你的是，焦慮癥是非常普遍的，比人們想象的要多得多。目前，全世界每14個(gè)人中就有一個(gè)患有焦慮癥。每年，治療這種心理健康問題的花費(fèi)超過420億美元。

scenario n. 設(shè)想，可能發(fā)生的事態(tài)

例句：There are several possible scenarios.

有幾種可能出現(xiàn)的局面。

anxiety disorders?焦慮癥

mental health problem 心理健康問題

02:32

To show you the impact that anxiety has on someone's life, I will just mention that anxiety can lead to depression, school dropout, suicide. It makes it harder to focus, and to hold down a job, and it can lead to relationship breakdown. But a lot of people don't know this, that's why, a lot of times, people sweep anxiety under the rug as just nerves that you need to get over, as a weakness, but anxiety is so much more than that.

為了向你們展示焦慮對(duì)一個(gè)人生活的影響，我會(huì)提到因焦慮導(dǎo)致的抑郁、輟學(xué)、自殺。它會(huì)讓你更難集中精力或保住工作，還會(huì)導(dǎo)致婚姻關(guān)系的破裂，但很多人不知道這一點(diǎn)。這就是為什么很多時(shí)候人們隱藏焦慮，當(dāng)作需要壓制的神經(jīng)，當(dāng)作一種弱點(diǎn)，但焦慮遠(yuǎn)不止于此。

rug n. 小地毯，墊子

例句：My dog loves lying on the rug in front of the fire.

我的狗喜歡趴在爐火前的小地毯上。

school dropout 輟學(xué)

hold down a job 保住一份工作

03:08

A reason why so many people don't think it's important is that they don't know what it is. Is it your personality? Is it an illness? Is it a normal sensation? What is? That's why it's important to differentiate what is normal anxiety from what is an anxiety disorder.

很多人認(rèn)為它不重要的一個(gè)原因是他們不知道那是什么。是你的個(gè)性嗎？是病嗎? 這是正常的感覺嗎？它究竟是什么？這就是為什么區(qū)分正常的焦慮與焦慮癥很重要。

sensation n. 感覺，知覺

differentiate…from… v. 區(qū)別，分清

03:32

Normal anxiety is an emotion that we all get when we're in stressful situations. For example, let's say, you're out in the woods, and you come face-to-face with a bear. This will probably make you feel a little bit anxious, and you'll probably want to start running like crazy. This anxious feeling that you get is good because it protects you, it saves you, and it makes you on a hightail it out of there, although maybe it's not such a good idea to start running when you see a bear. I really don't think you can outrun a bear. Anxiety helps us meet our deadlines at work and deal with emergencies in life, but when this anxiety emotion is taken to the extreme and arises in situations which don't pose a real threat, then that's when you might have an anxiety disorder.

正常的焦慮是一種當(dāng)我們處于緊張的情況下都會(huì)有的情緒。例如，假設(shè)你在森林里，面對(duì)面站著一只熊，自然會(huì)使你感到有些焦慮，你可能會(huì)想要開始瘋狂地奔跑。這種焦慮的感覺是好的，因?yàn)樗Ｗo(hù)了你，救了你，讓你迅速逃離那里。盡管當(dāng)你看到一只熊的時(shí)候，開始逃跑可能不是一個(gè)好主意。我真的覺得你跑不過一只熊。焦慮幫助我們在工作中按時(shí)完成任務(wù)，幫助我們處理生活中的緊急情況，但當(dāng)這種焦慮情緒發(fā)展到極端，并在不構(gòu)成真正威脅的情況下出現(xiàn)時(shí)，那就是你可能患上焦慮癥的時(shí)候。

hightail it 非正式用語，to leave a place quickly

例句：They ended up hightailing it across the border.

他們最終逃過了邊境。

hightail it out of 趕緊離開了那里

例句：As soon as I heard he was coming I hightailed it out of there.

一聽說他要來，我就趕緊離開了那里。

pose a threat 構(gòu)成威脅；形成一種威脅

例句：Drunken drivers pose a serious threat to other road users.

酒后駕車者對(duì)其他路人構(gòu)成了嚴(yán)重威脅。

04:32

For example, people with generalized anxiety disorder worry excessively and constantly about everything going on in their lives, and they find it very difficult to control this worry. They also have symptoms like restlessness, fear, they find it hard to fall asleep at night, and they can't concentrate on tasks. In spite of whatever kind of anxiety you might be suffering from, there is something that you can do to lower it.

例如，患有廣泛性焦慮癥的人，對(duì)他們生活中發(fā)生的一切過度地、不斷地?fù)?dān)心。他們發(fā)現(xiàn)很難控制這種擔(dān)心，他們還會(huì)出現(xiàn)焦躁不安、恐懼，晚上難以入睡，無法集中精力完成任務(wù)等癥狀。盡管你可能會(huì)有各種各樣的焦慮，但你可以做一些事情來降低它。

generalized adj. 廣義的，普遍的；大范圍的

restlessness n. 坐立不安；不安定

concentrate on 全神貫注于，集中精力于

05:09

It works, and it's simpler than you may think. All too often, we're given medication for mental disorders, but it doesn't always work in the long run. Symptoms often come back, and you're back to where you started. So here's something else to consider: the way you cope or handle things has a direct impact on how much anxiety you're experiencing, and if you tweak the way you're coping, then you can lower your anxiety.

它很有效，而且比你想象的要簡單。我們經(jīng)常會(huì)得到治療精神障礙的藥物，但從長遠(yuǎn)來看并不總是有效。癥狀經(jīng)常會(huì)復(fù)發(fā)，你又回到了你開始的地方。所以還有一點(diǎn)需要考慮：你處理事情的方式直接影響到你所經(jīng)歷的焦慮程度，如果你調(diào)整你處理的方式，那么你就可以降低你的焦慮。

tweak v. 扭，擰；在文中的意思為稍稍改進(jìn)

例句：You just need to tweak the last paragraph and then it's done.

你只需要把最后一段稍作修改就可以了。

All too often?時(shí)常，經(jīng)常是

in the long run 從長遠(yuǎn)來看

05:45

In our study at the University of Cambridge, we showed that women living in poor areas have a higher risk for anxiety than women living in richer areas. These results didn't surprise us, but when we looked closer, we found that women living in poor areas, if they had a particular set of coping resources, they didn't have anxiety, while women living in poor areas without these coping resources had anxiety.

在劍橋大學(xué)的研究中，我們發(fā)現(xiàn)生活在貧困地區(qū)的女性，比生活在富裕地區(qū)的女性有更高的焦慮風(fēng)險(xiǎn)。這些結(jié)果并沒有讓我們感到驚訝，但當(dāng)我們仔細(xì)觀察時(shí)，我們發(fā)現(xiàn)生活在貧困地區(qū)的女性，如果她們有一套特殊的應(yīng)對(duì)資源，她們就不會(huì)有焦慮。而生活在貧困地區(qū)沒有這些應(yīng)對(duì)資源的婦女則感到焦慮。

a set of 一套；一組

in poor/ richer areas 在貧困/富裕地區(qū)

06:16

Other studies showed that people who had faced extreme circumstances, who had faced adversity, been through wars and natural disasters, if they had coping resources, they remained healthy and free of mental disorders, while others, facing the same hardships but without coping skills went on a downward spiral and developed mental disorders.

其他研究表明，曾經(jīng)面臨過極端環(huán)境，遭遇逆境，經(jīng)歷過戰(zhàn)爭和自然災(zāi)害的人，如果他們有應(yīng)對(duì)資源，他們?nèi)匀唤】?，沒有精神疾病，而其他那些面對(duì)同樣的困難，但沒有應(yīng)對(duì)技能的人，進(jìn)入了一個(gè)惡性循環(huán)，并發(fā)展為精神障礙。

adversity n. 逆境，厄運(yùn)

downward spiral不斷下降；（局面）迅速惡化，螺旋式下跌

例句：We have to avoid the downward spiral in which unemployment leads to homelessness and then to crime. 我們必須避免失業(yè)導(dǎo)致無家可歸，進(jìn)而導(dǎo)致犯罪的惡性循環(huán)。

06:42

So what are some of these coping resources, and how can we use them to lower our anxiety? And before I dive into what they are, I'd like to point out - and I think this is so interesting - you can develop these coping resources or coping skills on your own through the things that you do; you can take charge of your anxiety and lower it, which I think is so empowering.

那么，這些應(yīng)對(duì)資源有哪些呢？我們又該如何利用它們來降低焦慮呢？在我深入探討它們是什么之前，我想指出，我認(rèn)為這很有趣——你可以通過你所做的事情，開發(fā)這些應(yīng)對(duì)資源或應(yīng)對(duì)技能，你可以控制你的焦慮，降低它，我認(rèn)為這是非常有力量的。

empower v. 給（某人）做…的權(quán)力；授權(quán)；使自主

例句: The president is empowered to appoint judges to the Supreme Court.

總統(tǒng)有權(quán)任命最高法院的法官。

dive in/into sth v. 投入；介入

take charge of 負(fù)責(zé)，主管

07:17

Today I'll be talking about three coping resources, and the first one is feeling like you're in control of your life. People who feel like they're more in control of their life have better mental health. If you feel like you're lacking in control in life, then research shows that you should engage in experiences that give you greater control. I'll show you what I mean: do you sometimes find that you put off starting something because you just don't feel ready enough? Do you find it hard to make decisions like what to wear, what to eat who to date, which job to take up? Do you tend to waste a lot of time deciding what you might do while nothing gets done? A way to overcome indecision and this lack of control in life, is to do it badly.

今天我要講的是三種應(yīng)對(duì)資源，第一種是：感覺自己掌控了自己的生活。那些覺得自己能更好地掌控自己生活的人，心理健康狀況更好。如果你覺得自己在生活中缺乏控制力，那么研究表明，你應(yīng)該參與那些能讓你擁有更大控制力的體驗(yàn)。我來告訴你我的意思：你是否有時(shí)會(huì)因?yàn)橛X得準(zhǔn)備不足而推遲開始某件事？你是不是覺得很難決定穿什么，吃什么，和誰約會(huì)，做什么工作？你是否傾向于浪費(fèi)大量的時(shí)間來決定你要做什么，但最后什么也沒做。要克服優(yōu)柔寡斷和對(duì)生活缺乏控制的一種方法就是把事情做得很糟。

in control of 控制，掌握

engage in 從事于，參加

put off doing sth 推遲

take up 開始從事

indecision n.優(yōu)柔寡斷，猶豫不決

08:20

There's a quote by writer and poet GK Chesterton that says, "Anything worth doing is worth doing badly the first time." The reason why this works so well is that it speeds up your decision-making and catapults you straight into action, otherwise, you can spend hours deciding how you should go about doing something or what you should do. This can be paralyzing and can make you afraid to even begin. All too often, we aim for perfection, but never end up doing anything because the standards that we set for ourselves are too high, they're intimidating, which stresses us out so we delay starting something, or we might even abandon the whole thing altogether.?

作家兼詩人G.K.切斯特頓曾說過:任何值得做的事，都值得第一次就做砸。這之所以如此有效，是因?yàn)?strong>它加速了你的決策，讓你直接行動(dòng)，否則，你會(huì)花幾個(gè)小時(shí)來決定你應(yīng)該如何去做某事或你應(yīng)該做什么，這可能會(huì)讓你感到麻痹，甚至讓你不敢開始。很多時(shí)候，我們總是追求完美但最終什么都做不了，因?yàn)槲覀優(yōu)樽约涸O(shè)定的標(biāo)準(zhǔn)太高，太嚇人了。這讓我們感到壓力很大，所以我們推遲了開始做某件事的時(shí)間，或者我們甚至可能完全放棄整個(gè)事情。

speed up加速

All too often 時(shí)常，經(jīng)常是

aim for 瞄準(zhǔn)，以……為目標(biāo)

end up 最后處于，最后成為，以……告終

stress sb out 過度勞累，緊張

catapult into 突然經(jīng)歷，一躍而成

catapult n.投石器 v.把…射出，把…彈出

paralyze v. 使癱瘓，使麻痹

intimidating adj. causing a loss of courage or self-confidence : producing feelings of fear or timidity令人緊張不安的，令人膽怯的

例句：Some people find interview situations very intimidating.

有些人覺得面試非常令人生畏。

Do it badly frees you up to take action. I mean you know how it is: so often, we want to do something perfectly we can't start until it's the perfect time, until we've got all the skills, but this can be daunting and stressful so why not just jump into it just do it however, without worrying if it's good or bad? This will make it that much easier to start something and as you're doing it badly to finish it, and when you look back, you'll realize, more often than not, that actually it's not that bad.

做得不好會(huì)讓你有時(shí)間采取行動(dòng)。我想你知道這是怎么回事，我們經(jīng)常想把事情做得完美，?直到時(shí)機(jī)成熟，直到我們掌握了所有的技能我們才能開始。但這可能是令人畏懼和有壓力的，所以為什么不直接跳進(jìn)去，放馬去做而不用擔(dān)心它是好是壞，這會(huì)讓你更容易開始做一件事。當(dāng)你很糟地做完它時(shí)，回過頭看，你會(huì)發(fā)現(xiàn)大多時(shí)候?qū)嶋H上它并沒有那么糟糕。

daunting adj. making somebody feel nervous and less confident about doing something使人畏懼的，使人氣餒的

09:56

A close friend of mine who has anxiety started using this motto, and this is what she said, "When I started using this motto, my life transformed. I found I could complete tasks in much shorter time periods than before. Do it badly gave me wings to take risks, to try something differently, and to have way more fun during the whole process. It took the anxiety out of everything and replaced it with excitement." So do it badly, and you can improve as you go along. I'd like to ask you to think about this: if you start using this motto today, how would your life change?

我的一位患有焦慮癥的親密朋友開始使用這句格言，她是這樣說的：“當(dāng)我開始使用這句格言時(shí)，我的生活發(fā)生了改變，我發(fā)現(xiàn)我可以在比以前短得多的時(shí)間內(nèi)完成任務(wù)，做得不好給了我冒險(xiǎn)的翅膀，讓我嘗試一些不同的東西，在整個(gè)過程中獲得更多的樂趣。它消除了一切焦慮，代之以興奮，所以做得不好，你就可以在前進(jìn)的過程中不斷提高?！蔽蚁胝埬阆胍幌耄喝绻憬裉扉_始使用這句格言，你的生活會(huì)發(fā)生怎樣的變化。

motto n. 座右銘，格言，

transform v. to completely change the appearance, form, or character of something or someone, especially in a way that improves it使徹底改觀；使大變樣

10:57

The second coping strategy is to forgive yourself, and this is very powerful if you use it. People with anxiety think a lot about what they're doing wrong, their worries, and how bad they're feeling. Imagine if you had a friend who constantly pointed out everything you're doing wrong, and everything that was wrong with your life. You would probably want to get rid of this person right away, wouldn't you? Well, people with anxiety do this to themselves all day long. They're not kind to themselves. So maybe it's time to start being kinder with ourselves, time to start supporting ourselves, and a way to do this is to forgive yourself for any mistakes you think you might have made just a few moments ago to mistakes made in the past.

第二個(gè)應(yīng)對(duì)策略是：原諒自己。如果你使用它，它會(huì)是非常強(qiáng)大的。患有焦慮癥的人會(huì)想很多關(guān)于他們做錯(cuò)了什么，他們的擔(dān)憂以及他們感覺有多糟糕。想象一下，如果你有一個(gè)朋友， 他不斷地指出你做錯(cuò)的每一件事，以及你生活中的每一件錯(cuò)誤，你可能會(huì)想馬上擺脫這個(gè)人，對(duì)嗎？焦慮的人整天都在這樣對(duì)待自己，他們對(duì)自己不友善。所以，也許是時(shí)候開始善待我們自己了，是時(shí)候開始支持我們自己了，而做到這一點(diǎn)的一個(gè)方法就是原諒自己在幾分鐘前可能犯下的錯(cuò)誤和過去犯下的錯(cuò)誤。

get rid of 擺脫，除去

all day long 整天，全天

12:02

If you had a panic attack and are embarrassed about it, forgive yourself; if you wanted to talk to someone, but couldn't muster up the courage to do so, don't worry about it, let it go; forgive yourself for anything and everything and this will give you greater compassion towards yourself. You can't begin to heal until you do this.

如果你得了恐慌癥并為此感到尷尬，請?jiān)徸约?；如果你想找人傾訴卻無法鼓起勇氣去做，不要擔(dān)心，隨他去吧。原諒自己的一切，這會(huì)讓你對(duì)自己有更大的同情，除非你這樣做，否則你無法開始痊愈。

panic attack 驚慌失措，惶恐

muster v. 鼓起（勇氣），激起（某種感情或支持）

muster up the courage to do鼓起勇氣去做

例句：She managed to muster the courage to ask him to the cinema.

她終于鼓起勇氣請他去看電影。

compassion n. 同情，憐憫

12:28

And last but not least, having a purpose and meaning in life is a very important coping mechanism. Whatever we do in life, whatever work we produce, however much money we make, we cannot be fully happy until we know that someone else needs us, that someone else depends on our accomplishments, or on the love that we have to share. It's not that we need other people's good words to keep going in life, but if we don't do something with someone else in mind, then we're at much higher risk for poor mental health.

最后一點(diǎn)是：擁有生活的目標(biāo)和意義，是一種非常重要的應(yīng)對(duì)機(jī)制。無論我們在生活中做什么，無論我們從事什么工作，無論我們賺多少錢，我們都不可能完全快樂，除非我們知道別人需要我們，知道別人依賴于我們的成就，或依賴于我們必須分享的愛。這并不是說我們需要?jiǎng)e人的美言來維持生活，但如果我們不為別人著想，我們就更有可能患上心理疾病。

last but not least 最后但同樣重要的

mechanism n. a part of your behaviour that helps you to deal with a difficult situation

（處理棘手情況的）機(jī)制

例句: The college has established an effective student support mechanism.

學(xué)院建立了有效的學(xué)生支持機(jī)制。

13:13

The famous neurologist Dr. Victor Frankel said, "For people who think there's nothing to live for and nothing more to expect from life, the question is getting these people to realize that life is still expecting something from them."

著名的神經(jīng)學(xué)家Victor Frankel博士說，對(duì)于那些認(rèn)為沒有什么值得活下去，也沒有什么可以期待的人來說，問題是要讓這些人意識(shí)到，生活仍然對(duì)他們有所期待。

neurologist n. 神經(jīng)病學(xué)家；神經(jīng)科醫(yī)生

13:35

Doing something with someone else in mind can carry you through the toughest times. You'll know the why for your existence and will be able to bear almost any how; almost any how. So the question is do you do at least one thing with someone else in mind?

做事時(shí)為他人著想，可以讓你度過最艱難的時(shí)刻，你會(huì)知道你為什么存在，并將能夠承受幾乎所有的事。所以問題是，你至少做過一件為他人著想的事嗎？

carry sb through 幫助……渡過難關(guān)

14:01

This could be volunteering, or it could be sharing this knowledge that you gained today with other people, especially those who need it most, and these are often the people who don't have money for therapy, and they're usually the ones with the highest rates of anxiety disorders. Give it to them, share with others, because it can really improve your mental health.

這可以是志愿服務(wù)，也可以是與其他人分享你今天獲得的知識(shí)，特別是那些需要的人，而這些人往往沒有錢接受治療，他們通常是焦慮癥發(fā)病率最高的人群，與他們分享，因?yàn)樗苷嬲纳颇愕男睦斫】怠?/p>

14:30

So I would like to conclude with this: another way you can do something with someone else in mind is finishing work that might benefit future generations. Even if these people will never realize what you've done for them, it doesn't matter, because you will know, and this will make you realize the uniqueness and importance of your life. Thank you.

我想以此作為結(jié)束。還有一種為他人著想，你能去做的事，完成那些可能會(huì)造福后代的工作，即使這些人永遠(yuǎn)不會(huì)意識(shí)到你為他們做了什么也沒關(guān)系，因?yàn)槟銜?huì)知道，這會(huì)讓你意識(shí)到你生命的獨(dú)特與重要，謝謝！

uniqueness n. 獨(dú)特性；獨(dú)一無二

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