Essentials: Erasing Fears & Traumas Using Modern Neuroscience

Andrew Huberman: Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance.

安德鲁·胡伯曼（Andrew Huberman）：欢迎来到胡伯曼实验室要点，在这里我们回顾过去的剧集，寻找针对心理健康、身体健康和表现的最有效、最可操作的基于科学的工具。

Andrew Huberman: I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.

安德鲁·胡伯曼：我是安德鲁·胡伯曼，我是斯坦福大学医学院的神经生物学和眼科教授。

Today, we're going to talk about the neuroscience of fear.

今天，我们要谈谈恐惧的神经科学。

We are also going to talk about trauma and post-traumatic stress disorders.

我们还将讨论创伤和创伤后应激障碍。

Andrew Huberman: I think it's fair to say that in the last 10 years, the field of neuroscience has shed light on not just the neural circuits, meaning the areas of the brain that control the fear response and the ways that it does it, but some important ways to extinguish fears using behavioral therapies, drug therapies, and what we call brain-machine interfaces.

Andrew Huberman：我认为可以公平地说，在过去的十年中，神经科学领域不仅揭示了神经回路，即控制恐惧反应的大脑区域及其实现方式，而且还揭示了使用行为疗法、药物疗法和我们所说的脑机接口来消除恐惧的一些重要方法。

Andrew Huberman: Today, we are going to talk about all of those, and you are going to come away with both an understanding of the biology of fear and trauma, as well as many practical tools to confront fear and trauma.

安德鲁·休伯曼：今天，我们将讨论所有这些，您将了解恐惧和创伤的生物学，以及许多应对恐惧和创伤的实用工具。

To give you a sense of where we are going, I'll just lay out the framework for today's podcast.

为了让您了解我们的发展方向，我将列出今天播客的框架。

Andrew Huberman: First, I'm going to teach you about the biology of fear and trauma, literally the cells and circuits and connections in the body, and chemicals in the body that give rise to the so-called fear response, and why sometimes, but not always, fear can turn into trauma.

安德鲁·休伯曼：首先，我将向您介绍恐惧和创伤的生物学知识，实际上是体内的细胞、电路和连接，以及体内引起所谓恐惧反应的化学物质，以及为什么有时（但并非总是）恐惧会变成创伤。

I will also describe the biology of how fear is unlearned, or what we call extinguished.

我还将描述如何消除恐惧或我们所说的消除恐惧的生物学原理。

You're going to learn, for instance, that we can't just eliminate fears, we actually have to replace fears with a new positive event.

例如，你将了解到，我们不能仅仅消除恐惧，我们实际上必须用新的积极事件取代恐惧。

Andrew Huberman: So, what is fear?

安德鲁·休伯曼：那么，什么是恐惧？

Well, fear falls into a category of nervous system phenomenon that we can reliably call an emotion.

嗯，恐惧属于神经系统现象的一类，我们可以可靠地将其称为情绪。

I think it's fair to say that emotions include responses within our body, quickening of heart rate, changes in blood flow, things that we experience as a warming or a cooling of our skin, but that there's also a cognitive component.

我认为可以公平地说，情绪包括我们体内的反应、心率加快、血流变化、皮肤变暖或变冷的感觉，但也有认知成分。

There are thoughts.

有想法。

There are memories.

有回忆。

Andrew Huberman: There's all sorts of stuff that goes on in our mind and in our body that together we call an emotion.

安德鲁·休伯曼：我们的思想和身体里发生着各种各样的事情，我们统称为情感。

So, let's talk first about what fear isn't.

那么，我们首先来谈谈恐惧不是什么。

Most people are familiar with stress, both as a concept and as an experience.

大多数人都熟悉压力，无论是作为一个概念还是作为一种体验。

Stress is a physiological response, and it is fair to say that we cannot have fear without having several, if not all of the elements of the stress response.

压力是一种生理反应，可以公平地说，如果没有压力反应的几个（如果不是全部）要素，我们就不可能产生恐惧。

Andrew Huberman: However, we can have stress without having fear.

安德鲁·休伯曼：然而，我们可以有压力而不用恐惧。

Likewise, people are familiar with the phrase, or the word rather, anxiety.

同样，人们也熟悉这个词，或者更确切地说，焦虑这个词。

Anxiety tends to be stress about some future event, although it can mean other things as well.

焦虑往往是对未来某些事件的压力，尽管它也可能意味着其他事情。

We can't really have fear without seeing or observing or experiencing some of the elements of anxiety, but we can have anxiety without having fear.

如果没有看到、观察或经历一些焦虑的因素，我们就不可能真正感到恐惧，但我们可以在没有恐惧的情况下感到焦虑。

Andrew Huberman: So, what you're starting to realize is that fear is built up from certain basic elements that include stress and anxiety, and then there is trauma.

安德鲁·休伯曼：所以，你开始意识到，恐惧是由某些基本元素（包括压力和焦虑）建立起来的，然后就是创伤。

The operational definition of trauma is that some fear took place, which of course includes stress and anxiety, and that fear somehow gets embedded or activated in our nervous system, such that it shows up at times when it's maladaptive, meaning that fear doesn't serve us well and it gets reactivated at various times.

创伤的操作定义是发生了一些恐惧，其中当然包括压力和焦虑，并且恐惧以某种方式嵌入或激活我们的神经系统，因此它在适应不良时有时会出现，这意味着恐惧不能很好地为我们服务，并且它会在不同的时间重新激活。

The reason I'm putting all this word soup around fear out onto the table is not to complicate the issue.

我之所以把所有这些围绕恐惧的词摆到桌面上并不是为了让问题复杂化。

Andrew Huberman: Rather, it is to simplify the issue, because now that we acknowledge that there are many different phrases to describe this thing that we call fear, and then related phenomenon, we can start to just focus on two of these issues, fear and trauma, as it relates to specific biological processes, specific cognitive processes, and we can start to dissect how fears are formed, how fears are unformed, and how new memories can come to replace previously fearful experiences.

安德鲁·休伯曼：相反，这是为了简化问题，因为现在我们承认有很多不同的短语来描述我们称之为恐惧的东西，然后是相关的现象，我们可以开始只关注其中两个问题，恐惧和创伤，因为它与特定的生物过程，特定的认知过程有关，我们可以开始剖析恐惧是如何形成的，恐惧是如何消失的，以及新的记忆如何取代以前的恐惧经历。

Andrew Huberman: So in this effort to establish a common language around fear and trauma, I want to point out autonomic arousal.

安德鲁·休伯曼：因此，在围绕恐惧和创伤建立共同语言的努力中，我想指出自主唤醒。

Autonomic arousal relates to this aspect of our nervous system that we call the autonomic nervous system.

自主神经唤醒与我们神经系统的这个方面有关，我们称之为自主神经系统。

It basically has two branches to it, two branches meaning two different systems.

它基本上有两个分支，两个分支意味着两个不同的系统。

One is the so-called sympathetic autonomic nervous system.

一是所谓的交感自主神经系统。

It has nothing to do with sympathy.

这与同情心无关。

It has everything to do with increasing alertness.

这与提高警觉性密切相关。

Andrew Huberman: The other branch of the autonomic nervous system is the so-called parasympathetic branch of the autonomic nervous system.

Andrew Huberman：自主神经系统的另一个分支是所谓的自主神经系统的副交感分支。

I know that's a mouthful.

我知道那是拗口的。

The parasympathetic branch of the autonomic nervous system are the cells, and neurons, and chemicals, and other aspects of your brain and body that are involved in the calming nervous system.

自主神经系统的副交感分支是细胞、神经元、化学物质以及大脑和身体中参与镇定神经系统的其他方面。

So sympathetic is alerting, parasympathetic is calming, and it acts as sort of a see-saw to adjust your overall level of alertness.

因此，交感神经使人警觉，副交感神经使人平静，它就像拉锯一样调节你的整体警觉水平。

Andrew Huberman: There are many different aspects to the autonomic nervous system, but one of the main aspects is an aspect that's going to come up again and again and again today.

Andrew Huberman：自主神经系统有许多不同的方面，但主要方面之一是今天会一再出现的方面。

It's called the HPA axis.

它被称为 HPA 轴。

The HPA axis stands for hypothalamic-pituitary-adrenal axis.

HPA 轴代表下丘脑-垂体-肾上腺轴。

The hypothalamus is a collection of neurons.

下丘脑是神经元的集合。

Andrew Huberman: It's an area of your brain, real estate, that's deep in the brain at the base of the brain that contains many, many different areas that control things like temperature and desire to have sex, desire to eat, thirst, it also controls, the desire to not mate, have sex, not eat, not drink more water or any other type of fluid.

安德鲁·休伯曼：这是你大脑的一个区域，位于大脑底部的大脑深处，包含许多不同的区域，控制着温度和性欲、进食欲、口渴等事物，它还控制着不交配、不做爱、不吃东西、不喝更多水或任何其他类型液体的欲望。

So it has accelerators and brakes in there as well.

所以它也有加速器和制动器。

The hypothalamus connects to the so-called pituitary.

下丘脑与所谓的垂体相连。

Andrew Huberman: The pituitary lives close to the roof of your mouth.

安德鲁·胡伯曼（Andrew Huberman）：垂体位于上颚附近。

It releases hormones into your bloodstream, and so the hypothalamus has this ability to trigger the release or prevent the release of particular hormones like cortisol, or the hormones that go stimulate adrenals to produce adrenaline.

它将激素释放到您的血液中，因此下丘脑有能力触发释放或阻止特定激素的释放，例如皮质醇，或刺激肾上腺产生肾上腺素的激素。

And speaking of the adrenals that A in the HPA are the adrenals.

说到肾上腺，HPA 中的 A 就是肾上腺。

You have two glands that sit above your kidneys in your lower back.

您的下背部有两个位于肾脏上方的腺体。

Andrew Huberman: They release different hormones and other types of chemicals into the body.

安德鲁·休伯曼：它们向体内释放不同的激素和其他类型的化学物质。

And the two main ones that you need to know about today are adrenaline, also called epinephrine, and cortisol.

今天您需要了解的两个主要物质是肾上腺素（也称为肾上腺素）和皮质醇。

Both of those are so-called stress hormones, but they're not always involved in stress.

这两种激素都是所谓的压力荷尔蒙，但它们并不总是与压力有关。

They're also involved in waking up in the morning, when you, excuse me, when you rise from sleep.

他们还参与早上醒来，对不起，当你从睡眠中醒来时。

Andrew Huberman: And so this HPA axis should be thought of in the following way, the HPA axis includes a piece of the brain, the hypothalamus, the pituitary, and the adrenal.

Andrew Huberman：所以这个 HPA 轴应该这样理解，HPA 轴包括大脑的一部分、下丘脑、垂体和肾上腺。

So, it's a beautiful three-part system that can use your brain to alert or wake up your body and prepare it for action.

因此，这是一个由三部分组成的美丽系统，可以使用您的大脑来提醒或唤醒您的身体并为其采取行动做好准备。

Andrew Huberman: And it can do that in the short term by triggering the release of hormones and chemicals that make you alert and ready to go right away, and by triggering the release of neurotransmitters, and hormones, and other chemicals that give that alertness a very long tail, a very long latency before it shuts off.

安德鲁·胡伯曼：它可以在短期内做到这一点，通过触发激素和化学物质的释放，让你警觉并准备好立即出发，并通过触发神经递质、激素和其他化学物质的释放，使警觉性有一个很长的尾巴，在它关闭之前有一个很长的潜伏期。

Andrew Huberman: And that's important because one of the hallmarks of fear and one of the hallmarks of trauma is that they involve fear responses that are long-lasting, even if those fearful events, the events in the world that trigger the HPA axis can be very brief.

Andrew Huberman：这很重要，因为恐惧的标志之一和创伤的标志之一是它们涉及持久的恐惧反应，即使那些可怕的事件，世界上触发 HPA 轴的事件可能非常短暂。

The fear response can reverberate through your system because the chemicals that are involved in this HPA axis have a fast component and a longer lasting component.

恐惧反应会在您的系统中产生回响，因为该 HPA 轴中涉及的化学物质具有快速成分和更持久的成分。

Andrew Huberman: And the longer lasting component can actually feed back to the brain and literally control gene expression, which can take many days and build out new circuits and new chemicals that can embed fear in our brain and body.

安德鲁·胡伯曼：更持久的成分实际上可以反馈到大脑并真正控制基因表达，这可能需要很多天并建立新的电路和新的化学物质，可以将恐惧嵌入我们的大脑和身体。

We can't really have a discussion about fear without discussing the famous amygdala.

如果不讨论著名的杏仁核，我们就无法真正讨论恐惧。

Famous because I think most people by now have heard of the amygdala.

之所以出名，是因为我想现在大多数人都听说过杏仁核。

Amygdala means almond.

Amygdala 的意思是杏仁。

It's an almond-shaped structure on both sides of the brain.

它是大脑两侧的杏仁状结构。

Andrew Huberman: The amygdala is part of what we can call the threat reflex.

Andrew Huberman：杏仁核是我们所谓的威胁反射的一部分。

And this is very important to conceptualize fear as including a reflex.

这对于将恐惧概念化为包括反射非常重要。

And that reflex involves things like quickening of your heart rate, hyper vigilance, your attentional systems pop on, increased ability to access, energy stores for movement and thought and so forth.

这种反射涉及心率加快、高度警惕、注意力系统启动、访问能力增强、运动和思维能量储存等。

Andrew Huberman: And the amygdala is part of the threat reflex, so much so that we can really say that it's the final common pathway through which the threat reflex flows.

Andrew Huberman：杏仁核是威胁反射的一部分，以至于我们可以说它是威胁反射流动的最后一个共同路径。

In other words, the amygdala is essential for the threat response.

换句话说，杏仁核对于威胁反应至关重要。

So, while the amygdala might look like an almond, it's actually part of a much bigger complex or collection of neurons called the amygdaloid complex.

因此，虽然杏仁核可能看起来像杏仁，但它实际上是一个更大的复合体或称为杏仁体复合体的神经元集合的一部分。

Andrew Huberman: That complex has anywhere from 12 to 14 areas depending on which neuroanatomist is naming things and carving it up.

Andrew Huberman：这个复合体有 12 到 14 个区域，具体取决于哪个神经解剖学家对事物进行命名和划分。

Why is that important to us?

为什么这对我们很重要？

Well, it turns out that the amygdala is not just a area for threat, it's an area for generating threat reflexes that integrates lots of different types of information.

事实证明，杏仁核不仅仅是一个威胁的区域，它还是一个产生威胁反射的区域，整合了许多不同类型的信息。

Information from our memory systems like the hippocampus, and from our sensory systems, our eyes, our ears, our nose, our mouth, et cetera.

来自我们的记忆系统（如海马体）以及来自我们的感觉系统（我们的眼睛、耳朵、鼻子、嘴巴等）的信息。

Andrew Huberman: So taste information, vision, auditory information, touch, et cetera, flow into the so-called lateral portion of the amygdala or the amygdaloid complex.

Andrew Huberman：所以味觉信息、视觉、听觉信息、触觉等都会流入所谓的杏仁核或杏仁复合体的外侧部分。

And then there are multiple outputs from the amygdala.

然后杏仁核有多个输出。

And this is where things get particularly interesting because the outputs of the amygdala have a lot of different areas, but there are two main pathways.

这就是事情变得特别有趣的地方，因为杏仁核的输出有很多不同的区域，但有两条主要路径。

One involves the hypothalamus, and it also feeds out to our adrenals to create a sense of alertness and action.

其中一个涉及下丘脑，它还会向我们的肾上腺发出信号，以产生警觉和行动感。

Andrew Huberman: The other pathway out of the amygdala is to a very interesting area that typically is associated with reward and even addiction.

Andrew Huberman：离开杏仁核的另一条途径是一个非常有趣的区域，通常与奖励甚至成瘾有关。

The amygdaloid complex actually projects to areas of the dopamine system, the so-called nucleus accumbens, the mesolimbic reward pathway for those of you that want to look that up or that remember from the dopamine episodes.

杏仁核复合体实际上投射到多巴胺系统的区域，即所谓的伏隔核，对于那些想要查找或记住多巴胺发作的人来说，这是中边缘奖励通路。

We have pathways in our brain, they're associated with pursuit, motivation, and reward.

我们的大脑中有一些通路，它们与追求、动机和奖励相关。

And the neuromodulator dopamine is largely responsible for that feeling of craving, pursuit, and reward.

神经调节剂多巴胺在很大程度上负责这种渴望、追求和奖励的感觉。

Andrew Huberman: And this threat center is actually able to communicate with and activate the dopamine system.

Andrew Huberman：这个威胁中心实际上能够与多巴胺系统进行通信并激活多巴胺系统。

And later you will realize why that is very important, and why you can leverage the dopamine system in order to wire in new memories to replace fearful ones.

后来你会意识到为什么这非常重要，以及为什么你可以利用多巴胺系统来连接新的记忆来取代恐惧的记忆。

There's a fourth component, and I promise this is the last component, that we need to put into this picture of the neural circuits for fear.

还有第四个组成部分，我保证这是最后一个组成部分，出于恐惧，我们需要将其放入神经回路图片中。

And this is a circuit that involves an area of the brain called the prefrontal cortex and some of its subdivisions.

这是一个涉及大脑中称为前额叶皮层的区域及其一些细分区域的回路。

Andrew Huberman: So literally in the front.

Andrew Huberman：实际上是在前面。

And it's involved in what we call top-down processing.

它涉及我们所说的自上而下的处理。

Top-down processing is the way that your prefrontal cortex and other areas of the brain can control or suppress a reflex.

自上而下的处理是前额皮质和大脑其他区域控制或抑制反射的方式。

You tell yourself, "I want to do this," or "I should do this." Or, "Even though I don't want to, I'm going to do it anyway." So this fourth component of fear is really our ability to attach narrative, to attach meaning, and to attach purpose to what is, by all accounts and purposes, a generic response.

你告诉自己，“我想做这个”，或者“我应该这样做”。或者说，“虽然我不愿意，但我还是要做。”因此，恐惧的第四个组成部分实际上是我们将叙述、意义和目的附加到从所有方面和目的来看都是通用反应的能力。

There's no negotiating what fear feels like.

恐惧的感觉是无法协商的。

There's only negotiating what it means.

只是谈判这意味着什么。

Andrew Huberman: There's only negotiating whether or not you persist, whether or not you pause, or whether or not you retreat.

Andrew Huberman：只有谈判是否坚持、是否暂停、是否撤退。

So, this is usually the point in the podcast where I think people start asking, "Okay, well, there's the biology, there's the mechanism, there's the logic.

所以，这通常是播客中的一个点，我认为人们开始问，“好吧，有生物学，有机制，有逻辑。

Andrew Huberman: How do I eliminate fear?" Well, it's not quite that simple, although by understanding the logic and the mechanisms by which these circuits are built, we can eventually get to that place.

安德鲁·休伯曼：我如何消除恐惧？”嗯，事情并不是那么简单，尽管通过理解构建这些电路的逻辑和机制，我们最终可以到达那个地方。

I do want to plant a flag around a particular type of tool, or a logical framework around a particular set of tools, rather, that we are going to build out through this episode.

我确实想围绕特定类型的工具树立一个标志，或者围绕一组特定工具建立一个逻辑框架，而是我们将通过这一集构建出来。

Andrew Huberman: And based on what you now know, that the threat reflex gets input, and it has outputs, and it's subject to these top-down processing events, these narratives.

安德鲁·胡伯曼：根据你现在所知道的，威胁反射得到输入，它有输出，它受到这些自上而下的处理事件和这些叙述的影响。

You should be asking yourself, "What sort of narrative should I apply to eliminate fear?" Well, first let's take a step back and just acknowledge the reality, which is that fear is, in some cases, an adaptive response.

你应该问自己：“我应该用什么样的叙述来消除恐惧？”好吧，首先让我们退后一步，承认现实，即恐惧在某些情况下是一种适应性反应。

Andrew Huberman: We don't want people eliminating fears that can get them injured or killed, right?

安德鲁·休伯曼：我们不希望人们消除可能导致他们受伤或死亡的恐惧，对吧？

The reason that the fear threat response and reflex exists at all is to help us from dying, to help us from making really bad decisions.

恐惧威胁反应和反射存在的原因是为了帮助我们免于死亡，帮助我们做出非常糟糕的决定。

So, it's not just about a readiness for things that might injure us or kill us in the immediate circumstance, but also protecting us for the future because of our important need and ability to anticipate.

因此，这不仅仅是为在当前情况下可能伤害我们或杀死我们的事情做好准备，而且还因为我们的重要需求和预测能力而为未来提供保护。

Andrew Huberman: Some memories, even if they evoke a sense of fear in us, are protective.

安德鲁·休伯曼：有些记忆，即使它们会引起我们的恐惧感，也是有保护作用的。

They protect us from making bad mistakes that could get us injured or killed or put us into really horrible circumstances.

它们保护我们免于犯下可能导致我们受伤或死亡或使我们陷入非常可怕的境地的严重错误。

Other memories are dangerous because they create a sense in us of discomfort, and they tend to limit our behavior in ways that are maladaptive, that prevent us from having healthy relationships to others, healthy job relationships, healthy relationship to ourselves, frankly.

其他记忆是危险的，因为它们会给我们带来一种不适感，并且往往会以不适应的方式限制我们的行为，坦率地说，这会阻止我们与他人建立健康的关系、健康的工作关系、与自己的健康关系。

Andrew Huberman: So this language of memories as protective or memories as dangerous, it's an important aspect of fear because much of the fear system is a memory system.

安德鲁·休伯曼：因此，这种将记忆视为保护性或将记忆视为危险的语言，这是恐惧的一个重要方面，因为恐惧系统的大部分都是记忆系统。

It's designed to embed a memory of certain previous experiences in us, such that the threat reflex is activated in the anticipation of what might happen.

它的目的是将之前某些经历的记忆嵌入我们体内，以便在预测可能发生的事情时激活威胁反射。

Okay?

好的？

So, let's talk for a second about how certain memories get attached to this fear system.

那么，让我们谈谈某些记忆是如何与这个恐惧系统联系在一起的。

Andrew Huberman: And this brings us to a beautiful and indeed Nobel Prize-winning aspect of biology and physiology, which is Pavlovian conditioning.

安德鲁·休伯曼：这给我们带来了生物学和生理学的一个美丽的、确实获得诺贝尔奖的方面，这就是巴甫洛夫条件反射。

Many of you are probably familiar with Pavlov's dogs and the famous Pavlovian conditioning experiments.

你们中的许多人可能熟悉巴甫洛夫的狗和著名的巴甫洛夫条件反射实验。

They go something like this.

他们是这样的。

Ring a bell, a dog doesn't do much in response to a bell, it might attend to it, but it doesn't salivate typically in response to the bell.

敲响铃声，狗不会对铃声做出太多反应，它可能会注意铃声，但它通常不会因铃声而流口水。

However, if you pair the ringing of a bell with a presentation of food enough times, the dog will salivate in response to the food.

然而，如果你将铃声与食物的呈现结合足够多次，狗就会对食物产生唾液反应。

Andrew Huberman: Eventually you take away the food, you just ring the bell, and the dog will salivate in response to the bell.

安德鲁·休伯曼：最终你拿走食物，你只需按响铃，狗就会因铃响而流口水。

So, in the context of so-called Pavlovian conditioning, these things have names, like conditioned stimulus and unconditional stimulus and responses.

因此，在所谓的巴甫洛夫条件作用的背景下，这些东西都有自己的名字，比如条件刺激和无条件刺激和反应。

The unconditioned stimulus is the thing that evokes a response unconditionally.

无条件刺激是无条件引起反应的事物。

So food is the unconditioned stimulus in the example I just gave.

所以在我刚才举的例子中，食物是无条件刺激。

Andrew Huberman: The bell, in the previous example, is what we call the conditioned stimulus or the conditioning stimulus.

Andrew Huberman：在前面的例子中，铃声就是我们所说的条件刺激或条件刺激。

The conditioned stimulus is paired with the thing that naturally creates a response, and then eventually the conditioned stimulus creates the response itself.

条件刺激与自然产生反应的事物配对，然后最终条件刺激本身创造反应。

You might think, "Well, that just seems, you know, endlessly boring and simple," but this is actually the way that our fear systems work, except unlike Pavlov's dogs, you don't need many, many pairings of a bell with some unconditioned stimulus in order to get a response.

你可能会想，“好吧，这看起来，你知道，无限无​​聊和简单”，但这实际上是我们的恐惧系统的工作方式，只不过与巴甫洛夫的狗不同，你不需要很多很多的铃声和一些无条件刺激的配对来获得反应。

You can get what's called one trial learning.

你可以获得所谓的一次尝试学习。

Andrew Huberman: And in this circuit that involves the amygdala, the threat reflex, and all this other stuff that I was talking about earlier, the system is set up for learning.

Andrew Huberman：在这个涉及杏仁核、威胁反射以及我之前谈到的所有其他东西的回路中，系统是为学习而设置的。

It's set up to create memories and to anticipate problems.

它的目的是创造记忆并预测问题。

It's a very good system because it was designed to keep us safe.

这是一个非常好的系统，因为它旨在保证我们的安全。

So now, you should understand how classical conditioning, as it's called, occurs.

所以现在，您应该了解所谓的经典条件反射是如何发生的。

You go to give a piano recital as a kid, you sit down, and you freeze up, and it's horribly embarrassing.

当你还是个孩子的时候，你去参加一场钢琴演奏会，你坐下来，然后你就僵住了，这是非常尴尬的。

Andrew Huberman: And even if you just freeze up for a few seconds, the heart rate increase and the perspiring, the sweating, and the shame that you feel leads you to want to avoid playing instruments or public displays of performances for a long period of time unless you do something to overcome it.

安德鲁·休伯曼：即使你只是冻结了几秒钟，心率加快、出汗、出汗和你感到的羞耻感也会让你想要在很长一段时间内避免演奏乐器或公开表演，除非你采取一些措施来克服它。

Some people, it tends to be more an accumulation of experiences.

有些人，更多的是经验的积累。

There's a key what we call temporal component.

有一个关键，我们称之为时间成分。

Andrew Huberman: There's a component of the fear system being able to batch many events in time and create one specific fear, or take one very specific isolated incident that happened very briefly and create one very large general sense of fears.

安德鲁·胡伯曼（Andrew Huberman）：恐惧系统的一个组成部分能够及时批处理许多事件并产生一种特定的恐惧，或者采取一个发生非常短暂的非常具体的孤立事件并产生一种非常大的普遍恐惧感。

And I'll give an example of the latter, to kind of flesh this out a little bit.

我将举一个后者的例子，以充实这一点。

Andrew Huberman: I had a friend come visit me in San Francisco some years ago and their car got broken into, unfortunately a frequent occurrence in San Francisco and in the middle of the day.

Andrew Huberman：几年前，我有一个朋友来旧金山拜访我，他们的车被闯入了，不幸的是，这种情况在旧金山经常发生，并且发生在中午。

Never leave anything in your car in San Francisco.

在旧金山，切勿将任何物品留在车内。

They'll break in in the middle of the day, doesn't matter.

他们会在中午闯入，没关系。

Police can be having coffee right there in front of them, they'll still do it.

警察可以在他们面前喝咖啡，他们仍然会这样做。

They got their belongings taken and they decided they were never coming back to San Francisco.

他们的物品被拿走，并决定永远不再回到旧金山。

This was an isolated incident that forever colored their view of the city, which I, frankly, understanding the fear system, I can understand.

这是一个孤立的事件，永远影响了他们对这座城市的看法，坦率地说，我了解恐惧系统，我可以理解。

Andrew Huberman: We can have isolated incidents that wick out to broad decisions about entire places, or we can have many experiences that funnel into very specific isolated fears about particular circumstances, places, and things.

安德鲁·胡伯曼（Andrew Huberman）：我们可能会经历一些孤立的事件，这些事件会影响整个地方的广泛决策，或者我们可能会有许多经历，这些经历会导致对特定情况、地点和事物的非常具体的孤立恐惧。

So.

所以。

I like to think that by now you have a pretty good understanding of the circuits that underlie the threat reflex, the fear response, and how we have top-down control, meaning we can attach a narrative to the fear response, and that the fear response can be learned in association with particular events.

我认为现在你已经很好地理解了威胁反射、恐惧反应背后的回路，以及我们如何进行自上而下的控制，这意味着我们可以将叙述附加到恐惧反应上，并且恐惧反应可以与特定事件相关联来学习。

Okay.

好的。

So now, I'd like to talk about therapies that are carried out in humans that allow fears to be undone, that allow traumas to be reversed.

所以现在，我想谈谈在人类身上进行的疗法，这些疗法可以消除恐惧，扭转创伤。

Contrary to popular belief, it is not going to work to simply extinguish a fear.

与普遍看法相反，仅仅消除恐惧是行不通的。

Andrew Huberman: One needs to extinguish a fear, and or trauma, and replace that fearful or traumatic memory or idea, or response with a positive response.

安德鲁·胡伯曼：人们需要消除恐惧和/或创伤，并用积极的反应取代恐惧或创伤性的记忆或想法或反应。

And this is something that's rarely discussed both in the scientific literature, but certainly in the general discussion around fear and trauma.

这是科学文献中很少讨论的问题，但在有关恐惧和创伤的一般讨论中肯定是这样。

And so that brings us to which treatments are directly related to the fear circuitry, and the circuitry related to trauma.

这让我们了解到哪些治疗方法与恐惧回路以及与创伤相关的回路直接相关。

Andrew Huberman: And the primary one to begin with is the so-called, behavioral therapies.

安德鲁·休伯曼：第一个开始就是所谓的行为疗法。

There are three forms of therapy that purely through the use of language have been shown to have very strong, positive impact, meaning reduced fears and traumas.

纯粹通过使用语言的三种治疗形式已被证明具有非常强烈的积极影响，意味着减少恐惧和创伤。

And those three are Prolonged Exposure Therapy, Cognitive Processing or CPT, and Cognitive Behavioral Therapy.

这三者分别是长期暴露疗法、认知处理或 CPT 以及认知行为疗法。

Andrew Huberman: It's very clear because it's been measured, that if you look at the amount of anxiety, the pure physiological anxiety response of quickening of heart rate, flushing of the skin, sometimes quaking of the hands, that the experience of fear over time when people recount or retell their trauma, that the first time they do that, especially when it's recounted in a lot of detail, there's a tremendous anxiety response.

安德鲁·休伯曼：这一点非常清楚，因为已经被测量过，如果你观察焦虑的程度，心率加快、皮肤潮红、有时双手颤抖等纯粹的生理性焦虑反应，当人们讲述或重述他们的创伤时，随着时间的推移会产生恐惧的体验，当他们第一次这样做时，尤其是当它被详细叙述时，会出现巨大的焦虑反应。

Sometimes even as great or greater than the actual exposure to the fearful event or trauma.

有时甚至与实际遭受的可怕事件或创伤一样大或更大。

And obviously this is something that is done with a clinician present because it is very traumatic to the person.

显然，这是在临床医生在场的情况下完成的，因为这会给人带来很大的创伤。

They're literally reliving the trauma in full rich detail, and they are encouraged to provide full rich detail.

他们实际上是在以完整丰富的细节重温创伤，并且鼓励他们提供完整丰富的细节。

Andrew Huberman: They're often encouraged to speak in complete sentences, to flesh out details about how they felt inside, to flesh out details about their memories going into this traumatic or fearful event, going through it, and after really digging into all the nuance and contours of these horrible experiences.

安德鲁·胡伯曼：他们经常被鼓励用完整的句子说话，充实他们内心感受的细节，充实他们对这一创伤或可怕事件的记忆的细节，经历它，并在真正深入挖掘这些可怕经历的所有细微差别和轮廓之后。

Andrew Huberman: But what's remarkable is that in the second, and the third, and the fourth retelling of these traumatic or fearful events that anxiety response, and the amount of the physiological response, I should say that the amplitude of the physiological response, becomes progressively diminished with each retelling.

安德鲁·休伯曼：但值得注意的是，在第二次、第三次和第四次重述这些创伤性或恐惧事件时，焦虑反应和生理反应的程度，我应该说，随着每次重述，生理反应的幅度逐渐减弱。

Andrew Huberman: Every clinician I spoke to in anticipation of this episode said the exact same thing, which is that, a detailed recounting of the traumatic and fearful events is absolutely essential in order to get the positive effects of Prolonged Exposure, Cognitive Processing, and Cognitive Behavioral Therapy.

安德鲁·胡伯曼（Andrew Huberman）：我在预期这一事件时采访过的每一位临床医生都说了完全相同的事情，那就是，为了获得长期暴露、认知处理和认知行为疗法的积极效果，详细叙述创伤和恐惧事件是绝对必要的。

Andrew Huberman: So the thing to embed in your mind is that recognition of the early traumatic or fearful event in detail, over and over is key to forming a new non-traumatic association with that event or person.

安德鲁·休伯曼：因此，要牢记在心的是，一遍又一遍地详细认识早期的创伤性或可怕事件，是与该事件或人形成新的非创伤性关联的关键。

So, that's part one.

这是第一部分。

You need to diminish the old experience.

你需要减少旧的经历。

And when I say diminish, I mean reduce the amplitude of the physiological response.

当我说减少时，我的意思是减少生理反应的幅度。

But even after that's occurred, there's an essential need to relearn a new narrative.

但即使在这种情况发生之后，仍然有必要重新学习新的叙述方式。

Why is there an essential need to relearn a new narrative or create a new association?

为什么有必要重新学习新的叙述或创建新的关联？

Well, that has to do with that fear reflex circuitry.

嗯，这与恐惧反射电路有关。

As you recall, there are outputs to areas of the brain that are associated with dopamine release and reinforcement.

您还记得吗，大脑中与多巴胺释放和强化相关的区域有输出。

Andrew Huberman: And that we now know offers the capacity for these fear circuits and these circuits that underlie trauma to be mapped onto new experiences that are of positive association.

安德鲁·休伯曼：我们现在知道，这些恐惧回路和这些构成创伤的回路有能力被映射到积极关联的新体验上。

That is all through narrative, it's all through cognition.

这都是通过叙述，都是通过认知。

And I think this is a very important point.

我认为这是非常重要的一点。

Oftentimes I think we tend to undervalue the importance of rationalization, and of story, and of narrative, but the prefrontal cortex is this amazing capacity of our brain real estate to create meaning, to attach meaning and purpose to things that otherwise are just reflexive.

我经常认为我们倾向于低估合理化、故事和叙述的重要性，但前额叶皮层是我们大脑中创造意义的惊人能力，它可以将意义和目的赋予那些原本只是反射性的事物。

Now, I mentioned Prolonged Exposure Therapy, Cognitive Processing, and Cognitive Behavioral Therapy.

现在，我提到了延长暴露疗法、认知处理和认知行为疗法。

Andrew Huberman: For those of you that are seeking relief from fear and traumatic events, you can look up licensed clinicians that can carry out those one or several of those types of therapies.

安德鲁·胡伯曼（Andrew Huberman）：对于那些寻求摆脱恐惧和创伤事件的人来说，您可以寻找可以进行其中一种或几种治疗的有执照的临床医生。

There are many people however that don't have access to that, or who are working through stuff.

然而，有很多人无法访问它，或者正在处理一些事情。

Andrew Huberman: They have things in their past that are very uncomfortable to them, and I'm aware that many people are working through those things through journaling, through talking to a friend, through any number of different sort of non-traditional approaches.

Andrew Huberman：他们过去经历过一些让他们感到非常不舒服的事情，我知道很多人正在通过写日记、与朋友交谈、通过各种不同的非传统方法来解决这些事情。

One thing that really pertains to everybody who's working through fear and trauma of any kind is, the importance of social connection as it relates to the chemical systems, and the neural circuits associated with fear and trauma.

对于每个正在经历任何形式的恐惧和创伤的人来说，真正重要的一件事是，社会联系的重要性，因为它与化学系统以及与恐惧和创伤相关的神经回路有关。

Andrew Huberman: And it's really important to understand that regular social connection, trusting social connection of any kind is going to be very beneficial for that process.

Andrew Huberman：了解定期的社交联系、任何形式的信任社交联系对于这一过程都非常有益，这一点非常重要。

In a few minutes, we are going to discuss some of the behavioral treatments including some really new exciting protocols for dealing with fear and trauma.

几分钟后，我们将讨论一些行为治疗，包括一些真正令人兴奋的新方案来应对恐惧和创伤。

But for a few minutes, I'd like to discuss some of the drug treatments that are starting to emerge as potential therapeutics, in particular for PTSD.

但我想用几分钟的时间讨论一些正在成为潜在疗法的药物治疗，特别是针对创伤后应激障碍（PTSD）。

Andrew Huberman: The two drug treatments I'd like to focus on are Ketamine-Assisted Psychotherapy and MDMA-Assisted Psychotherapy.

Andrew Huberman：我想重点关注的两种药物治疗是氯胺酮辅助心理治疗和摇头丸辅助心理治疗。

Ketamine is a dissociative anesthetic, you know, dissociation in its essence is really about viewing what's happening from a different perspective than what normally, one would view that experience from.

氯胺酮是一种解离麻醉剂，你知道，解离本质上是从与通常不同的角度看待正在发生的事情。

Andrew Huberman: What seems to be the case is that it somehow allows the patient, the individual to recount their trauma, while feeling either none or a very different set of emotional experiences that they experienced in the actual trauma or fearful experience.

安德鲁·胡伯曼：情况似乎是，它以某种方式允许患者、个人讲述他们的创伤，同时感觉不到他们在实际创伤或恐惧经历中所经历的情感体验，或者感受完全不同的情感体验。

So, it's a remapping of new onto old, new meaning, new feelings onto old feelings while staying in the exact same narrative.

因此，这是将新的内容重新映射到旧的内容，将新的意义、新的感受重新映射到旧的感受，同时保持完全相同的叙述。

And so in that way we can sort of view, or we can try and view Ketamine-Assisted Psychotherapy for the treatment of trauma as bringing together the three elements that we talked about before.

因此，我们可以这样看待，或者我们可以尝试将用于治疗创伤的氯胺酮辅助心理治疗视为将我们之前讨论过的三个要素结合在一起。

You want to diminish the intensity, the potency of the old original trauma experience or fear experience.

你想要降低旧有的原始创伤经历或恐惧经历的强度和效力。

So, that seems to be accomplished through this dissociation.

所以，这似乎是通过这种分离来实现的。

Andrew Huberman: That leads to the extinction of the trauma and the fear, but then there also seems to be an automatic or kind of built-in relearning of a new narrative, a new set of experiences, which is the next step that we described earlier.

安德鲁·胡伯曼：这会导致创伤和恐惧的消失，但似乎也会自动或内在地重新学习新的叙述、一套新的经历，这就是我们之前描述的下一步。

So, it's an intriguing therapy.

所以，这是一种有趣的疗法。

It's one that's really catching on, and there are many, many clinics around the US that are now doing it.

这是一种非常流行的方法，美国各地有很多很多诊所正在这样做。

Whether or not it turns out to be the ultimate treatment for trauma and for fear, isn't clear.

目前还不清楚它是否是治疗创伤和恐惧的最终方法。

My colleagues in psychiatry tell me that that's unlikely, although it does seem to be beneficial for a number of people, especially people that are experiencing trauma, or have existing traumas and fear that are coupled with depressive symptoms, because the data on Ketamine and depression seems to be quite strong.

我的精神病学同事告诉我，这不太可能，尽管它似乎对许多人有益，尤其是那些正在经历创伤的人，或者已经存在创伤和恐惧并伴有抑郁症状的人，因为关于氯胺酮和抑郁症的数据似乎相当有力。

So now, let's talk about MDMA.

现在，我们来谈谈 MDMA。

Andrew Huberman: MDMA, also sometimes called ecstasy or Molly in its recreational form, is a powerful synthetic drug that, at least as far as we know, creates a state in the brain and body that is unlike any other chemical state in the brain and body that's normally experienced.

Andrew Huberman：MDMA，有时也被称为摇头丸或莫莉，是一种强效合成药物，至少据我们所知，它会在大脑和身体中产生一种不同于大脑和身体中通常经历的任何其他化学状态的状态。

What do I mean by that?

我这么说是什么意思？

Well, we have several neuromodulator systems in our body.

嗯，我们体内有几个神经调节系统。

Good examples of neuromodulators are dopamine, serotonin, acetylcholine, norepinephrine, and there is a little bit of a seesaw-type phenomenon with dopamine and serotonin.

神经调节剂的好例子是多巴胺、血清素、乙酰胆碱、去甲肾上腺素，多巴胺和血清素之间存在一点跷跷板现象。

Dopamine most commonly associated with activating neural circuits related to motivation, craving, and reward.

多巴胺最常与激活与动机、渴望和奖励相关的神经回路相关。

And serotonin more typically activated in response to situations or conditions in which we are very happy and content with what we have.

血清素通常会在我们感到非常高兴和满足于我们所拥有的情况或条件时被激活。

So, dopamine is more about pursuing and seeking.

所以，多巴胺更多的是追求和寻求。

Andrew Huberman: Serotonin is more about kind of a pleasure and satisfaction with resources that we have in our immediate sphere.

Andrew Huberman：血清素更多的是对我们眼前所拥有的资源的一种愉悦和满足。

MDMA is a unique compound in that it leads to very large increases in the amount of both dopamine and serotonin in the brain and body simultaneously.

MDMA 是一种独特的化合物，它会同时导致大脑和身体中多巴胺和血清素的量大幅增加。

And that's a unique circumstance that is just simply not seen under normal conditions.

这是一种在正常情况下根本看不到的独特情况。

Andrew Huberman: From a subjective standpoint, people under the influence of MDMA in the therapeutic setting tend to report immense feelings of connection or resonance with people or even things, with music, with objects.

Andrew Huberman：从主观角度来看，在治疗环境中受到摇头丸影响的人往往会报告与人甚至事物、音乐、物体的巨大联系或共鸣的感觉。

Why would this state of mind and body be potentially useful for the treatment of trauma?

为什么这种精神和身体状态可能对治疗创伤有用？

Andrew Huberman: What it seems to allow is a very fast relearning, or new associations to be tacked onto the previously traumatic experience.

安德鲁·胡伯曼（Andrew Huberman）：它似乎允许非常快速地重新学习，或者将新的联想添加到以前的创伤经历中。

So again, it brings us back to the same model of how people extinguish fears and traumas and replace them with new experiences when there is no drug treatment involved.

因此，它再次让我们回到了同样的模式，即在不涉及药物治疗的情况下，人们如何消除恐惧和创伤，并用新的经历取而代之。

There needs to be a diminishing of the old experience, meaning an extinction, and then a relearning of a new narrative.

旧的经验需要逐渐减少，这意味着消失，然后重新学习新的叙述。

Andrew Huberman: This whole business of fear and trauma relates to taking external experiences, and funneling those experiences into this thing that I'm calling a threat reflex or the fear circuitry.

安德鲁·胡伯曼：恐惧和创伤的整个过程都与获取外部经验有关，并将这些经验汇集到我称之为威胁反射或恐惧回路的东西中。

We have a system that can generate threat responses, and in the case of trauma, PTSD, and extreme stress, chronic stress, that system gets ramped up so that it takes very little, maybe even just a memory or maybe even an association that we're not even aware of.

我们有一个可以产生威胁反应的系统，在发生创伤、创伤后应激障碍、极端压力、慢性压力的情况下，该系统会增强，因此它只需要很少的时间，甚至可能只是一段记忆，甚至可能是我们甚至没有意识到的关联。

How do we recalibrate the system?

我们如何重新校准系统？

Andrew Huberman: Well, most of the approaches that are out there involving drug treatments, typical drug treatments, would involve suppressing the level of internal arousal, just trying to bring that down.

安德鲁·胡伯曼：嗯，大多数涉及药物治疗的方法，典型的药物治疗，都会涉及抑制内部唤醒水平，只是试图降低它。

So, what we've been doing in human subjects is having them do breathing protocols called cyclic hyperventilation, which is somewhat stressful.

因此，我们一直在人类受试者身上做的是让他们进行称为循环过度换气的呼吸方案，这有点压力。

It's five minutes a day of stress and involves basically doing this, what I'll do in a moment for five minutes, which is hyperventilating, which is, but not continuously for the five minutes, because many people would pass out or feel extremely uncomfortable.

每天有五分钟的压力，基本上包括做这件事，我一会儿会做五分钟，这是过度换气，但不是连续五分钟，因为很多人会昏倒或感到极其不舒服。

Andrew Huberman: It involves inhale, exhale, inhale, exhale, very deep inhale through the nose, exhale through the mouth, and then every 25 or 30 breaths or so doing a full exhale and holding one's breath, lungs empty for about 25, maybe 30, maybe even 60 seconds, and then continuing until five minutes is up.

Andrew Huberman：它包括吸气、呼气、吸气、呼气，通过鼻子深深地吸气，通过嘴呼气，然后每隔 25 或 30 次呼吸左右进行一次完全呼气并屏住呼吸，使肺部排空大约 25 秒，也许 30 秒，甚至可能 60 秒，然后持续到五分钟结束。

Subjects report and our data indicate that people feel a heightened level of autonomic arousal.

受试者报告和我们的数据表明，人们感受到自主神经兴奋水平的提高。

In fact, I can feel it right now, even from that very brief, cyclic hyperventilation bout I just did.

事实上，我现在就能感觉到，即使是从我刚才那场非常短暂的、周期性的过度换气中也能感觉到。

Andrew Huberman: You feel a heating up, some people will perspire, some people get wide-eyed, some people feel agitated.

Andrew Huberman：你会感到发热，有些人会出汗，有些人会睁大眼睛，有些人会感到烦躁。

That's adrenaline being released into your system.

那是肾上腺素被释放到你的系统中。

It's "stressful." You can imagine a very brief five minutes a day, two weeks intervention in which people, with the support of a clinician we would hope, would deliberately induce a physiological state that's very stressful, right?

这是“压力很大”。你可以想象一个非常短暂的干预，每天五分钟，为期两周，在我们希望的临床医生的支持下，人们会故意诱发一种非常有压力的生理状态，对吧？

Not shying away from the stress response, but increasing their own stress response deliberately, and maybe in conjunction with recounting the traumatic or fearful circumstance.

不回避压力反应，而是故意增加自己的压力反应，并且可能结合叙述创伤或恐惧的情况。

Andrew Huberman: This is far and away different than the kind of state of mind and body that would come about in a Ketamine-assisted trauma induced psychotherapy session, or a MDMA-assisted trauma psychotherapy session, or in a purely narrative-based psychotherapy session aimed at alleviating fear or trauma.

Andrew Huberman：这与氯胺酮辅助创伤诱导心理治疗、摇头丸辅助创伤心理治疗、或旨在减轻恐惧或创伤的纯粹基于叙述的心理治疗中所产生的精神和身体状态截然不同。

The reason I like these sorts of interventions is that, A, they are very low cost or even zero cost.

我喜欢这类干预措施的原因是，A，它们的成本非常低，甚至为零。

Right?

正确的？

You could imagine doing this while journaling or while recounting a particular experience.

您可以想象在写日记或讲述特定经历时这样做。

Andrew Huberman: I do think that deliberate self-directed entry into these short bouts of stress is a very promising approach, and it's one that if people are going to experiment, I just again want to caution people with anxiety or panic disorders, be very cautious, probably don't do it.

安德鲁·胡伯曼：我确实认为，故意自我引导进入这些短暂的压力是一种非常有前途的方法，如果人们要进行实验，我想再次警告患有焦虑症或恐慌症的人，要非常谨慎，可能不要这样做。

Ideally, you would do this in conjunction with support from a clinician.

理想情况下，您应该在临床医生的支持下进行此操作。

Andrew Huberman: But I'm also aware that there are a lot of people out there that are dealing with trauma and dealing with post-traumatic stress of various kinds, and that they're desperate for various self-directed intervention approaches.

安德鲁·胡伯曼：但我也知道，有很多人正在应对各种创伤和创伤后压力，他们迫切需要各种自我引导的干预方法。

So just very briefly, I want to touch on some of the lifestyle and supplementation factors that can impact things like fear and trauma, and getting over fear and trauma.

因此，我想简单地谈谈一些生活方式和补充因素，这些因素可能会影响恐惧和创伤等因素，以及克服恐惧和创伤。

Andrew Huberman: To make a long story short, there are many things that we all can and should do to support our overall mental and physical health.

Andrew Huberman：长话短说，我们所有人都可以而且应该做很多事情来支持我们的整体身心健康。

And these are the foundational elements of quality nutrition, what that means to you, quality sleep on a regular basis, ample sleep on a regular basis.

这些是优质营养的基本要素，这对您意味着什么，定期优质睡眠，定期充足睡眠。

I just want to briefly mention a few of the things that some people find great benefit from in the supplementation realm as it relates to anxiety, stress, fear, and PTSD, but I want to point out that again, these are somewhat indirect in their support, and most of them focus on reducing anxiety overall.

我只想简单提一下一些人在补充剂领域发现的巨大益处，因为它与焦虑、压力、恐惧和创伤后应激障碍有关，但我想再次指出，这些在某种程度上是间接的支持，而且大多数都专注于总体上减少焦虑。

The two that I want to focus on are two that I've never talked about on this podcast before, because I've done podcasts before on stress and managing stress in the kind of shorter term.

我想重点关注的两个问题是我以前从未在这个播客中谈论过的两个问题，因为我之前做过关于压力和短期压力管理的播客。

The first one is saffron, of all things, but it...

第一个是藏红花，但它......

Andrew Huberman: There are 12 studies, believe it or not, that orally ingested saffron at 30 milligrams, seems to be a reliable dose for reducing anxiety on the standard inventories, the Hamilton Anxiety Rating Scale, for those of you that want to know, and these are significant effects and these were carried out in both male and female subjects, here I'm only referring to human studies, several of these were double blind studies.

Andrew Huberman：不管你信不信，有 12 项研究表明，根据标准清单（汉密尔顿焦虑评定量表），口服 30 毫克藏红花似乎是减少焦虑的可靠剂量，对于那些想知道的人来说，这些都是显着的效果，而且这些都是在男性和女性受试者中进行的，这里我只指人类研究，其中一些是双盲研究。

There's a meta-analysis of the positive effects meaning, anxiolytic effects, anxiety reducing effects that is, of things like saffron.

有一项关于藏红花等积极作用的荟萃分析，即抗焦虑作用、减轻焦虑作用。

The other one is Inositol.

另一种是肌醇。

Inositol has been shown to create a very notable decrease in anxiety symptoms.

肌醇已被证明可以显着减少焦虑症状。

It's a fairly high dose that's used, but believe it or not, the potency of this effect is on par with many of the prescription antidepressants.

使用的剂量相当高，但不管你信不信，这种效果的效力与许多处方抗抑郁药相当。

Andrew Huberman: 18 grams of Inositol taken for a full month, and it does take some time for these symptoms of anxiety to be improved.

Andrew Huberman：服用18克肌醇整整一个月，这些焦虑症状确实需要一段时间才能得到改善。

Now the question is, when would you take it?

现在的问题是，你什么时候服用？

Well, by the logic of what we spelled out today, you probably would not want to take it during a session or prior to a session where you are trying to amplify the intensity of an experience and the recounting of an experience in efforts to eventually extinguish that experience.

好吧，按照我们今天阐述的逻辑，你可能不想在会议期间或之前尝试放大体验的强度并重述体验，以最终消除该体验。

Right?

正确的？

So, you can imagine doing this outside of that session as a way to kind of bring your system back to baseline, perhaps.

因此，您可以想象在该会话之外执行此操作，也许可以将您的系统恢复到基线。

So today, we've reviewed a large amount of information about the biology of pathways in the brain and body that underlie the fear response, and that give rise to chronic fear and in some cases to trauma and PTSD.

今天，我们回顾了大量有关大脑和身体通路生物学的信息，这些通路是恐惧反应的基础，这些通路会引起慢性恐惧，在某些情况下还会导致创伤和创伤后应激障碍。

Andrew Huberman: We also touched on a large variety of approaches to dealing with fear, trauma, and PTSD that currently exist in the clinical landscape out there.

Andrew Huberman：我们还讨论了目前临床上存在的多种处理恐惧、创伤和创伤后应激障碍的方法。

Most important, I believe, is to understand and really think about the logical structure of the circuits that underlie fear and PTSD, because in doing that, each of us, all of us can think about what sorts of treatments and approaches make the most sense for them.

我认为，最重要的是理解并真正思考恐惧和创伤后应激障碍背后的回路的逻辑结构，因为在这样做时，我们每个人，我们所有人都可以思考什么样的治疗和方法对他们最有意义。

Andrew Huberman: I also hope that it will help people lean into certain practices involving re-exposure, provided that's done in a supportive environment, re-exposure to a given traumatic event in an attempt to extinguish that.

安德鲁·胡伯曼：我还希望它能帮助人们采取某些涉及重新暴露的做法，前提是这是在支持性环境中进行的，重新暴露于特定的创伤事件，试图消除这种情况。

Obviously you want to do that safely, meaning psychologically safely and physically safely.

显然你想安全地做到这一点，这意味着心理上和身体上的安全。

There are great practitioners out there that can help you with that work.

有很多优秀的从业者可以帮助您完成这项工作。

There are also a number of people out there I am certain that are carrying certain traumas or certain fears that they would like to alleviate that are not in the extreme clinical realm, and that's the reason why I touched on a number of things, including some self-directed practices that might be useful and reasonable for them to explore.

我确信还有很多人正在承受某些创伤或某些恐惧，他们希望减轻这些创伤或恐惧，这些创伤或恐惧并不属于极端的临床领域，这就是为什么我谈到了很多事情，包括一些对他们探索可能有用且合理的自我导向实践。