Essentials: Science of Mindsets for Health & Performance | Dr. Alia Crum
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.
欢迎来到 Huberman Lab Essentials，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。
I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。
And now, my conversation with Dr. Alia Crum.
现在，我与阿莉亚·克拉姆博士的对话。
Well, great to have you here.
嗯，很高兴你能来到这里。
Great to be here.
很高兴来到这里。
Yeah.
是的。
Just to start off, you know, you've talked a lot and worked a lot on the science of mindsets.
首先，你知道，你在心态科学方面谈了很多，也做了很多工作。
Could you define for us what is a mindset and what sort of purpose does it serve?
您能为我们定义什么是心态以及它服务于什么样的目的吗？
We define mindsets as core beliefs or assumptions that we have about a domain or category of things that orient us to a particular set of expectations, explanations, and goals.
我们将心态定义为我们对某一领域或一类事物的核心信念或假设，这些信念或假设引导我们实现一组特定的期望、解释和目标。
I can, uh, distill it down for you.
我可以，呃，为你提炼出来。
So mindsets are an assumption that you make about a domain.
因此，心态是您对某个领域做出的假设。
So take stress, for example, the nature of stress.
以压力为例，压力的本质。
What's your sort of core belief about that?
您对此的核心信念是什么？
Do you view stress as enhancing, good for you, or do you view it as debilitating and bad for you?
您是否认为压力会增强您的能力、对您有好处，还是认为它会使您衰弱、对您有害？
Those mindsets, those core beliefs orient our thinking.
这些心态、那些核心信念引导着我们的思维。
They change what we expect will happen to us when we're stressed, how we explain the occurrences that happen or unfold when we're stressed, and also change our motivation for what we engage in when we're stressed.
它们改变了我们对压力时会发生的事情的预期，改变了我们对压力时发生或展开的事件的解释方式，也改变了我们在压力时从事活动的动机。
Sort of distilling down those core assumptions that really shape and orient our thinking and action.
某种程度上提炼出那些真正塑造和指导我们的思维和行动的核心假设。
Mm-hmm.
嗯嗯。
I've heard you say before that mindsets simplify life in some way by constraining the number of things that we have to consider.
我以前听你说过，心态通过限制我们必须考虑的事情的数量，在某种程度上简化了生活。
Um, and it sounds to me like we can have mindsets about many things as, as you said.
嗯，在我看来，正如你所说，我们可以对很多事情有自己的想法。
Uh, many people are familiar with our colleague Carol Dweck's, um, notion of growth mindset, that if we're not proficient at something that, uh, we should think about not being proficient yet, that we are on some path to proficiency.
呃，很多人都熟悉我们的同事卡罗尔·德韦克（Carol Dweck）的，嗯，成长心态的概念，如果我们不精通某件事，呃，我们应该考虑一下还没有精通，我们正走在通往精通的道路上。
But what are some examples of mindsets, um, and how early do these get laid down, or do we learn them from our parents?
但是，有哪些心态的例子，嗯，这些心态是多久开始形成的，或者我们是从父母那里学到的？
So w-
所以w-
Yeah, sure.
是的，当然。
So I think it's important with, with Carol Dweck's work, a lot of people kind of get focused on growth motivation and all these things, but her work really originated from thinking about what she called as implicit theories or core beliefs about the nature of intelligence or ability, right?
所以我认为卡罗尔·德韦克（Carol Dweck）的工作很重要，很多人都关注成长动机和所有这些事情，但她的工作实际上源于对她所谓的关于智力或能力本质的隐性理论或核心信念的思考，对吗？
So do you believe that your baseline levels of intelligence are fixed, static, set throughout the rest of your life, or do you believe that they can grow and change?
那么，您是否相信您的智力基线水平是固定的、静态的、在您的余生中设定的，还是您相信它们可以增长和变化？
And the reality is, as it always is, complex, and it's a bit of both, and it's all these things.
现实一如既往地复杂，两者兼而有之，而且就是所有这些事情。
But as humans, we need these simplifying systems to help us understand a complex reality.
但作为人类，我们需要这些简化的系统来帮助我们理解复杂的现实。
But they're not inconsequ- inconsequential, right?
但它们并不是无关紧要的，对吧？
They, they matter in shaping our motivation.
他们，他们对塑造我们的动机很重要。
And as she has shown, if you have the mindset that intelligence is malleable, you're motivated to work harder to grow your intelligence.
正如她所表明的，如果你认为智力是可塑的，你就会有动力更加努力地提高你的智力。
If you have the mindset that it's fixed, why work harder at math if you don't think you're good at it?
如果你的心态是固定的，如果你认为自己不擅长数学，为什么要在数学上更加努力呢？
What our work has aimed to do is to expand the range of mindsets that we are, uh, studying, focused on, and also understand and expand the range of effects that they have.
我们工作的目的是扩大我们正在研究、关注的思维方式的范围，并理解和扩大它们所产生的影响的范围。
Uh, so I mentioned, you know, mindsets about stress.
呃，所以我提到了关于压力的心态。
We've also looked at mindsets about food and healthy eating.
我们还研究了有关食物和健康饮食的心态。
So do you have the mindset that foods that are good for you, healthy foods are disgusting and depriving?
那么，您是否有一种心态，认为对您有益的食物、健康的食物是令人厌恶的和剥夺性的？
Or do you have the mindset that healthy foods are indulgent and delicious?
或者您是否认为健康食品是美味可口的？
Generally, people, at least in our culture, in, in the West, have this view that stress is debilitating, healthy foods are disgusting and depriving.
一般来说，人们，至少在我们的文化中，在西方，有这样的观点：压力使人衰弱，健康食品令人厌恶和剥夺。
And those mindsets, whether or not they're true or false, right or wrong, they have an impact.
这些心态，无论真假、对错，都会产生影响。
And they have an impact not just through the motivational mechanisms that Dweck and others have studied, but as our lab has started to reveal, they also shape physiological mechanisms by changing what our bodies prioritize and prepare to do.
它们不仅通过德韦克和其他人研究的激励机制产生影响，而且正如我们实验室已经开始揭示的那样，它们还通过改变我们身体的优先顺序和准备做什么来塑造生理机制。
We've looked at mindsets about exercise.
我们研究了有关锻炼的心态。
Do you feel like you're getting enough, or do you feel like you're getting an insufficient amount to get the health benefits you're seeking?
您是否觉得自己摄入的量足够，或者是否觉得自己摄入的量不足以获得您所寻求的健康益处？
Uh, mindsets about illness.
呃，关于疾病的心态。
Do you view cancer as an unmitigated catastrophe, or do you view cancer as manageable?
您认为癌症是一场彻底的灾难，还是认为癌症是可以控制的？
We've looked at mindsets about symptoms and side effects.
我们研究了有关症状和副作用的心态。
Do you view side effects as, you know, a sign that the treatment is, is harmful, or do you view side effects as a sign that the treatment is working?
您是否将副作用视为治疗有害的标志，或者将副作用视为治疗有效的标志？
Again, these are sort of core beliefs or assumptions you have about these domains or categories.
同样，这些是您对这些领域或类别的核心信念或假设。
Uh, but they matter because they're shaping, they're synthesizing and simplifying the way we're thinking, but they're also shaping what we're paying attention to, what we're motivated to do, and potentially even how our bodies respond.
呃，但它们很重要，因为它们正在塑造、综合和简化我们的思维方式，但它们也正在塑造我们关注的内容、我们有动力去做的事情，甚至可能影响我们身体的反应方式。
I'd love to talk about this notion of how are, uh, the mindset shaping how our bodies respond.
我很想谈谈这个概念，即心态如何塑造我们的身体反应。
And, uh, maybe as an example of this, if you could share with us this, uh, now famous study that, uh, you're, uh, you've done with the milkshake study.
而且，呃，也许作为一个例子，如果你能与我们分享这个，呃，现在著名的研究，呃，你，呃，你已经完成了奶昔研究。
Certainly, yeah.
当然，是的。
This was a study that I ran as a graduate student at Yale University.
这是我在耶鲁大学读研究生时进行的一项研究。
I was working with Kelly Brownell and Peter Salovey.
我与凯利·布劳内尔和彼得·萨洛维一起工作。
Peter Salovey had done a lot of work on really coining the term emotional intelligence, studying that.
彼得·萨洛维（Peter Salovey）在创造“情商”这个术语方面做了大量的工作，并对此进行了研究。
He's now the president of Yale, right?
他现在是耶鲁大学校长，对吗？
He's now the president of Yale.
他现在是耶鲁大学校长。
Okay.
好的。
Yes.
是的。
So he's done well.
所以他做得很好。
He's- he's done well for himself-
他——他为自己做的很好——
Yeah
是啊
...
...
and for the university and society.
以及为大学和社会。
I had come in doing some previous work on mindsets about exercise and placebo effects and exercise, and it- it really occurred to me that there was a very simple question that hadn't been probed yet.
我之前做过一些关于运动、安慰剂效应和运动的心态的工作，我真的想到有一个非常简单的问题尚未被探讨。
And that was...Do our beliefs about what we're eating change our body's physiological response to that food, holding constant the objective nutrients of that thing?
那就是……我们对所吃食物的信念是否会改变我们身体对该食物的生理反应，从而保持该食物的客观营养成分不变？
So that question might sound outrageous at first, but it was...
所以这个问题一开始听起来可能很离谱，但事实是……
It's really not outrageous if you're coming from a place of having studied in-depth placebo effects.
如果你来自一个深入研究过安慰剂效应的地方，这真的并不令人震惊。
Now, placebo effects are this robust demonstration in which simply taking a sugar pill, taking nothing, under the impression that it's a real medication that might relieve your asthma, reduce your blood pressure, boost your immune system, can lead to those physiological effects even though there's no objective nutrients.
现在，安慰剂效应是一个有力的证明，仅仅服用一颗糖丸，什么都不吃，给人一种真正的药物可以缓解哮喘、降低血压、增强免疫系统的印象，即使没有客观的营养素，也可以导致这些生理效应。
And we have more evidence on placebo effects than we have for any other drug-
我们拥有比任何其他药物更多的安慰剂效应证据——
Really?
真的吗？
...
...
because of-
因为——
That's interesting
这很有趣
...
...
because of the clinical-
因为临床上——
Mm-hmm
嗯嗯
...
...
trial process in which all new drugs and medication are...
所有新药和药物的试验过程......
medications are required to outperform a placebo effect.
需要药物才能胜过安慰剂的效果。
So we have a lot of data on the placebo effect.
所以我们有很多关于安慰剂效应的数据。
But anyways, going back to this question, it was like, all right, we've moved from, you know, medications solving our health crises to behavioral medicine solving our health crises, increase people's exercise, get them to eat better.
但无论如何，回到这个问题，好吧，我们已经从解决健康危机的药物转向解决健康危机的行为医学，增加人们的锻炼，让他们吃得更好。
To what degree are these things influenced by our mindsets or beliefs about them?
这些事物在多大程度上受到我们的心态或信念的影响？
So to test this question, we ran a seemingly simple study.
为了测试这个问题，我们进行了一项看似简单的研究。
This was done at the Yale Center for, um, Clinical & Translational Research, and we brought people into our lab under the impression that we were designing different milkshakes with vastly different metabolic concentrations, nutrient concentrations, um, that were designed to meet different metabolic needs of the patrons of the hospital, right?
这是在耶鲁大学临床与转化研究中心完成的，我们带人们进入我们的实验室，给人的印象是我们正在设计不同的奶昔，其代谢浓度、营养浓度截然不同，嗯，旨在满足医院顾客的不同代谢需求，对吗？
So you're gonna come in, you're gonna taste these milkshakes, and we're gonna measure your body's physiological response to them.
所以你要进来，你要品尝这些奶昔，我们要测量你的身体对它们的生理反应。
This was a within-subjects design, so it was the same people, uh, consuming two different milkshakes, two different time points separated by a week.
这是一个受试者内设计，所以是同一个人，呃，喝两种不同的奶昔，两个相隔一周的不同时间点。
And at one time point they were told that they were consuming this really high-fat, high-caloric indulgent milkshake.
有一次，他们被告知他们正在饮用这种高脂肪、高热量的放纵奶昔。
It was like a good 620 calorie, super high fat and sugar.
这就像620卡路里的热量、超高的脂肪和糖。
The other time point they were told that it was a low-fat, low-calorie, sensible sort of diet shake.
在另一个时间点，他们被告知这是一种低脂肪、低热量、合理的饮食奶昔。
In reality, it was the exact same shake.
事实上，这是完全相同的震动。
It was right in the middle.
它就在中间。
It was like 300 calories, moderate amount of, of fats and sugars.
相当于 300 卡路里、适量的脂肪和糖。
And we were measuring their body's gut peptide response to this shake, and in particular, we were looking at the hormone ghrelin.
我们正在测量他们身体的肠道肽对这种震动的反应，特别是我们正在研究激素生长素释放肽。
Medical experts call it the hunger hormone.
医学专家将其称为饥饿激素。
R- Rises in ghrelin signal, you know, seek out food, uh, and then theoretically, in proportion to the amount of calories you consume, ghrelin levels drop, signaling to the brain, okay, you don't...
R- 胃饥饿素信号上升，你知道，寻找食物，呃，然后理论上，与你消耗的卡路里量成比例，胃饥饿素水平下降，向大脑发出信号，好吧，你不......
You can...
你可以...
You don't need to eat so much anymore.
你不需要再吃那么多了。
You can stop eating.
你可以停止进食了。
And also, revving up the metabolism to burn the nutrients that were just ingested.
而且，加快新陈代谢以燃烧刚刚摄入的营养物质。
What we found in this study was that when people thought they were consuming the high-fat, high-calorie indulgent milkshake, their ghrelin levels dropped at a threefold rate stronger than when they thought they were consuming the sensible shake.
我们在这项研究中发现，当人们认为自己正在饮用高脂肪、高热量的放纵奶昔时，他们的胃饥饿素水平下降速度比他们认为自己正在饮用合理奶昔时的三倍。
So essentially, their bodies responded as if they had consumed more food, even though it was the exact sha- same shake at both time points.
因此，从本质上讲，他们的身体反应就好像他们吃了更多的食物，尽管在两个时间点都是完全相同的摇晃。
It was, to my knowledge, one of the first studies to show any effects of just believing that you're eating something different on your physiology.
据我所知，这是最早表明相信自己吃的东西对生理机能有影响的研究之一。
The second piece was really important as well, and especially for me.
第二部分也非常重要，尤其是对我来说。
This was one study that really transformed the way I think about how I approach eating, and that was the manner in which it affected our physiology was somewhat counterintuitive.
这是一项真正改变了我对饮食方式的思考方式的研究，它影响我们生理机能的方式有点违反直觉。
So I had gone in thinking the better mindset to be in when you eat is that you're eating healthy, right?
所以我一直认为，吃东西时最好的心态是吃得健康，对吗？
Like, you know, it just makes sense.
就像，你知道，这很有道理。
Like placebo effects, think you're healthy, you'll be healthy, you know?
就像安慰剂效应一样，认为你很健康，你就会健康，你知道吗？
But that was a far too simplistic way of thinking about it.
但这是一种过于简单化的思考方式。
And in fact, it was the exact opposite.
事实上，情况恰恰相反。
When these participants thought they were eating sensibly, their bodies left them still feeling physiologically hungry, right, not satiated, which could potentially be corresponding to slower metabolism and so forth.
当这些参与者认为自己吃得合理时，他们的身体仍然让他们感到生理上的饥饿，对，而不是饱足，这可能与新陈代谢较慢等相对应。
So if you're in the interest of maintaining or losing weight, what's the best mindset to be in?
那么，如果您有兴趣保持或减肥，最好的心态是什么？
It's to be in a mindset that you're eating indulgently, that you're having enough food, that you're getting enough.
要有这样的心态：你正在尽情地吃东西，你有足够的食物，你已经得到了足够的东西。
Um, and at least in that study, we showed that has a, a more adaptive effect on ghrelin responses.
嗯，至少在这项研究中，我们表明这对胃饥饿素反应具有更具适应性的影响。
It's really remarkable.
这真的很了不起。
I...
我...
It raises a question that, um, I just have to ask.
它提出了一个问题，嗯，我不得不问。
You've got people who are strictly plant-based.
有些人完全以植物为基础。
Um, you've got people who are omnivores.
嗯，有些人是杂食动物。
You've got people who are carnivores.
有些人是肉食动物。
You have every variation.
你有各种变化。
You have intermittent fasting, also called time-restricted feeding.
您进行间歇性禁食，也称为限时进食。
And it seems like once a group kind of plugs into, uh, a particular mode of eating that they feel works for them-
似乎一旦一群人陷入了一种他们认为对他们有效的特定饮食模式——
Right
右
...
...
for whatever reason, energy-wise, mentally.
无论出于什么原因，能量方面，精神方面。
Maybe they're looking at their blood profiles.
也许他们正在查看自己的血液特征。
Maybe they're not.
也许他们不是。
Each camp seems to tout all the health benefits and how great they feel.
每个营地似乎都在宣扬所有的健康益处以及他们的感觉有多好。
Could it be that mindset effects are i- involved there?
难道那里有心态效应吗？
It does matter what it is, and it matters what you think about that diet and what others around you in our culture think about that diet because those social contexts inform our mindsets.
它是什么确实很重要，你对这种饮食的看法以及我们文化中你周围的其他人对这种饮食的看法也很重要，因为这些社会背景影响了我们的思维方式。
Our mindsets interact with our physiology in ways that produce outcomes that are really important.
我们的心态与生理机能相互作用，产生非常重要的结果。
So let's not get dualistic and say, you know, it's either all in the mind or not in the mind.
所以我们不要二元论说，你知道，它要么全在头脑中，要么不在头脑中。
Let's also not be unnecessarily combative and say, "Oh, it should be all plant-based," or, you know, keto or whatever.
我们也不要不必要地好斗并说，“哦，它应该全部以植物为基础”，或者，你知道，酮或其他什么。
It's all of those things are a combined product of what you're actually doing and what you're thinking about.
所有这些事情都是你实际正在做的事情和你正在思考的事情的结合产物。
If you believe in it, if you don't, if you're skeptical, or, you know, in some cases you think you should be eating, eating a certain way and then you don't live up to that, it might have a, e- an adverse effect....
如果你相信它，如果你不相信它，如果你持怀疑态度，或者，你知道，在某些情况下你认为你应该吃东西，以某种方式吃东西，然后你没有做到这一点，它可能会产生，e-不利影响......
because of the, the stress and the anxiety associated with that.
因为，与此相关的压力和焦虑。
Yeah, there was a paper a year or two ago published in Science, um, Science Magazine, about brain regions involved in psychogenic fever.
是的，一两年前，《科学》杂志上发表了一篇关于心因性发烧涉及的大脑区域的论文。
Mm.
毫米。
That if people or, uh, you can actually do this in animal models too, think that they're sick, you get a genuine one to three degree increase in body temperature, three- one to three degrees Fahrenheit increase in body temperature.
如果人们，呃，你实际上也可以在动物模型中做到这一点，认为他们生病了，你的体温就会真正升高一到三度，体温升高三到一到三华氏度。
It's pretty- pretty impressive.
这非常非常令人印象深刻。
Yeah.
是的。
Um, and I guess plays into, you know, symptomatology generally.
嗯，我想通常会影响症状学。
So I- I'm a believer in belief effects, uh-
所以我-我相信信念效应，呃-
Well, it's also...
嗯，这也是...
Uh, no. Just saying that, you know, the term that we use in the fi- in our field is nocebo effect for that, which is sort of the placebo's ugly stepsister.
呃，不。只是说，你知道，我们在我们的领域中使用的术语是反安慰剂效应，这有点像安慰剂的丑陋的继姐妹。
You know, it's when negative beliefs cause negative consequences.
你知道，消极的信念会带来消极的后果。
So you are told you will have s- You know, it's- it's very well demonstrated that when people are told about certain side effects, they're far more likely to experience those side effects.
所以你被告知你会……你知道，这——这很好地证明了，当人们被告知某些副作用时，他们更有可能经历这些副作用。
Love, uh, for you to tell us about, um, the hotel workers study as well.
呃，很高兴你能告诉我们，嗯，酒店工作人员也在学习。
Yeah.
是的。
No, I think th- this is a really good example of this phenomenon, right?
不，我认为这是这种现象的一个很好的例子，对吧？
That the total effect of anything is a combined product of what you're doing and what you think about what you're doing.
任何事情的总效果都是你正在做的事情和你对正在做的事情的看法的结合产物。
And we found a group of people who were getting a lot of exercise, but weren't aware of it.
我们发现一群人正在进行大量锻炼，但自己却没有意识到。
A group of hotel housekeepers.
一群酒店管家。
So these were women working in hotels who were on their feet all day long, pushing carts.
这些是在酒店工作的妇女，她们整天站着，推着车。
It was clear that they were getting above and beyond at least the surgeon general's requirements at that time, whi- which were to accumulate 30 minutes of moderate physical activity per day.
很明显，他们至少超出了卫生局局长当时的要求，即每天累计 30 分钟的中等体力活动。
But what was interesting was when we went in and surveyed them and asked them, "Hey, how much exercise do you think you're getting?" A third of them said zero.
但有趣的是，当我们进去调查他们并问他们：“嘿，你认为你得到了多少锻炼？”其中三分之一的人说零。
And the average response was, like, a three on a scale of zero to 10.
平均反应是，从 0 到 10 的评分范围是 3。
So it's clear that even though these women were active, they didn't have that mindset, right?
所以很明显，尽管这些女性很活跃，但她们没有这种心态，对吧？
They had the mindset that their work was just work, hard, maybe thankless work that led them to feel tired and- and, you know, in pain at the end of the day.
他们的心态是，他们的工作只是工作，艰苦的，也许是吃力不讨好的工作，这让他们感到疲倦，而且，你知道，在一天结束时感到痛苦。
But not that it was good for them, that it was good exercise.
但这并不是说这对他们有好处，而是说这是很好的锻炼。
So what we did was we took these women and we randomized them into two groups, and we told half of them that their work was good exercise.
所以我们所做的就是把这些女性随机分为两组，我们告诉其中一半的人，她们的工作是很好的锻炼。
This- in this case, it was true, factual information.
这——在这种情况下，这是真实的、事实性的信息。
We oriented them to the surgeon general's guidelines.
我们让他们遵循卫生局局长的指导方针。
We oriented them to the benefits that they should be receiving, and then we had measured them previously on their, um, physiological metrics, like weight and body fat and blood pressure.
我们让他们了解他们应该获得的好处，然后我们之前根据他们的生理指标（例如体重、体脂和血压）对他们进行了测量。
And we came back four weeks later and we tested them again, and what we found was that these women, even though they hadn't changed anything in their behavior, they had benefits to their health.
四个星期后我们回来再次对她们进行测试，我们发现这些女性虽然没有改变任何行为，但对她们的健康有好处。
So they lost weight.
所以他们减肥了。
They decreased their systolic blood pressure by about 10 points on average.
他们的收缩压平均降低了约 10 个百分点。
What this reveals is that we have to be more thoughtful in how we go about
这表明我们在行事方式上必须更加深思熟虑
motivating people to exercise or teaching people about the benefits.
激励人们锻炼或教导人们锻炼的好处。
Uh, our current approach is just to basically tell people writ large, you know, "Here's what you need to get." The intention with that is to motivate them, 'cause, you know, public health officials think, "Well, if I just tell people, 'You need to get more exercise,' 'cause it's good for you, they'll do it." We know now that that doesn't work.
呃，我们目前的方法只是基本上告诉人们，你知道，“这就是你需要得到的。”这样做的目的是激励他们，因为，你知道，公共卫生官员认为，“好吧，如果我告诉人们，‘你需要进行更多锻炼’，因为这对你有好处，他们就会这么做。”我们现在知道那是行不通的。
That these mo- these guidelines are not motivational.
这些指导方针不是激励性的。
They don't change our behavior.
他们不会改变我们的行为。
And what our work adds to that is that not only is it not motivational, it also creates potentially a mindset that ke- you know, makes people worse off
我们的工作增加了这一点，它不仅没有激励作用，而且还潜在地创造了一种心态，让人们的境况变得更糟。
than they were without knowing about the guidelines.
比他们不知道指导方针的情况要多。
I'd love for us to talk about stress because, um, your lab has worked extensively on this.
我很乐意我们谈论压力，因为，嗯，你们的实验室在这方面做了广泛的工作。
Could you tell us, at some point, about the study that you've done about informing people about the different effects of stress?
您能否在某个时候告诉我们您所做的关于让人们了解压力的不同影响的研究？
Um, but also, uh, if there's an opportunity, some takeaways about how we could each conceptualize stress in ways that would make it, um, serve us better?
嗯，但是，呃，如果有机会的话，我们可以分享一些关于我们如何以某种方式概念化压力的要点，从而使压力，嗯，更好地为我们服务？
Great.
伟大的。
Yeah.
是的。
So I had, you know, I'd come off the heels of doing some research in exercise, uh, and diet.
所以我，你知道，我在运动、呃和饮食方面做了一些研究。
The obvious next thing to think about was stress, right?
接下来要考虑的显然是压力，对吧？
The public health message was very clear, right?
公共卫生信息非常明确，对吧？
That stress was bad, right?
那种压力很糟糕，对吧？
Unmitigated and harm- harmful on our health, our productivity, our relationships, our fertility, our cognition.
对我们的健康、我们的生产力、我们的人际关系、我们的生育能力和我们的认知造成了彻底的危害。
You name it, right?
你说出它的名字，对吗？
Eh, the messages that were out there, by and large, oversimplified messages focused on the damaging consequences of stress.
嗯，总的来说，那里的信息过于简单化，集中在压力的破坏性后果上。
But as you know, if you actually dive deeper into the literature on stress and the origins of stress, what you find is that, you know, the literature, like most literature, is not so clear-cut.
但如您所知，如果您真正深入研究有关压力和压力起源的文献，您会发现，您知道，这些文献与大多数文献一样，并不是那么明确。
And in fact, there's a large amount of evidence to support the fact that the experience of stress, meaning encountering adversity or challenge in one's goal-related efforts, uh, does not have to be debilitating.
事实上，有大量证据支持这样一个事实：压力的经历，即在与目标相关的努力中遇到逆境或挑战，呃，并不一定会让人衰弱。
And in many cases, the body's response was designed to enhance our ability to manage at those moments, right?
在许多情况下，身体的反应旨在增强我们在这些时刻的管理能力，对吗？
So some research showing that stress narrows our focus, increases our attention, speeds up the rate at which we're able to process information.
因此，一些研究表明，压力会缩小我们的注意力，增加我们的注意力，加快我们处理信息的速度。
There was some research out there showing this phenomena of, uh, physiological toughening, the process by which the release of catabolic hormones in the stress response recruit or activate anabolic hormones, which help, as you know, build our muscles, build our, you know, neurons to help us grow and learn.
有一些研究显示了这种现象，呃，生理增韧，压力反应中分解代谢激素的释放招募或激活合成代谢激素的过程，正如你所知，这有助于增强我们的肌肉，建立我们的神经元来帮助我们成长和学习。
Uh, and there was a whole body of emerging research on, uh, posttraumatic growth or this phenomenon in which even the experience of the most traumatic stressors, the most chronic and enduring stressors, uh-...
呃，还有一整套关于，呃，创伤后成长或这种现象的新兴研究，其中即使是最具创伤性的压力源，最慢性和持久的压力源的经历，呃......
could lead not to destruction, but in fact, to the exact opposite, to an enhanced sense of connection with our values, connection to others, sense of, um, joy and passion for living.
可能不会导致毁灭，但事实上，会导致完全相反的结果，增强与我们的价值观、与他人的联系、对生活的快乐和热情的感觉。
My work since then has been not to try to argue that stress is enhancing and not debilitating, but try to point out that the true nature of stress is a paradox.
从那时起，我的工作并不是试图论证压力会增强而不是削弱，而是试图指出压力的真正本质是一个悖论。
The true nature of stress is manifold and complex, and lots of things can happen.
压力的本质是多方面的、复杂的，并且可能发生很多事情。
But to question, what's the role of our mindset about stress in shaping our response to stress?
但问题是，我们对压力的心态在塑造我们对压力的反应方面起什么作用？
So some work had already been done looking at your perception of the stressor, right?
所以我们已经做了一些工作来了解您对压力源的看法，对吗？
So do you view a stressor like a challenging exam or a health diagnosis as a challenge or a threat?
那么，您是否将诸如具有挑战性的考试或健康诊断之类的压力源视为挑战或威胁？
And that had shown pretty convincingly that when you view stressors more as a challenge, less as a threat, that your brain and b- body responds, uh, m- more, more adaptively.
这非常令人信服地表明，当你将压力源更多地视为挑战而不是威胁时，你的大脑和身体会做出反应，呃，m-更多，更适应性。
What our question was was to take the sort of psychological construal one step higher in abstraction, so not just the stressor, but the nature of stress , right?
我们的问题是把这种心理解释在抽象上更进一步，所以不仅仅是压力源，还有压力的本质，对吗？
Do you...
你是否...
You know, at- at that core level, do you view stress as something that's bad, is going to kill us, and therefore should be avoided?
你知道，在这个核心层面上，你是否认为压力是坏事，会杀死我们，因此应该避免？
Or do you view som- uh, stress as, uh, natural and something that's going to enhance us?
或者你认为一些——呃，压力是，呃，自然的，并且可以增强我们的能力？
And so we set out to design a series of studies to test the extent to which these mindsets about stress mattered, and we found in a number of correlational studies that that, uh, more enhancing stress mindset was linked to, um, better health outcomes, uh, better wellbeing, and higher performance.
因此，我们开始设计一系列研究来测试这些关于压力的心态的重要性，我们在许多相关研究中发现，呃，增强压力心态与，嗯，更好的健康结果，呃，更好的幸福感和更高的表现有关。
So then we set out to see if we could change people's mindsets, and in our first test of this, we decided to do so by creating these multimedia films that showcased research, anecdotes, facts about stress, all true, but oriented towards one mindset or the other, right?
因此，我们开始看看是否可以改变人们的心态，在我们的第一次测试中，我们决定通过制作这些多媒体电影来实现这一目标，这些电影展示了研究、轶事、有关压力的事实，所有这些都是真实的，但面向一种心态或另一种心态，对吗？
So you can imagine one set of films showed basically the messages that were out there in the public health context.
所以你可以想象一组电影基本上展示了公共卫生背景下的信息。
The other showed, hey, you know, stress is, you know, stress has been linked to these things, but in fact, the body's stress response was designed to do this.
另一个表明，嘿，你知道，压力是，你知道，压力与这些事情有关，但事实上，身体的压力反应就是为了做到这一点而设计的。
Did you know it could do that?
你知道它可以做到这一点吗？
And we had, um, empowering images like LeBron James making the free throw in the final minute versus missing it.
我们有，嗯，像勒布朗·詹姆斯在最后一分钟罚球而不是罚丢的画面。
So either s- people saw a video that basically made it seem like stress will diminish you, crush you, reduce you-
所以，要么人们看到了一段视频，基本上让人觉得压力会削弱你、压垮你、削弱你——
Yes
是的
...
...
or a video, very similar, stress will grow you, bring out your best, and maybe even take you to heightened levels of performance that you've never experienced before.
或者一段非常类似的视频，压力会让你成长，发挥出你最好的一面，甚至可能会让你达到以前从未经历过的更高水平。
Exactly.
确切地。
And our question was, does orienting people to different mindsets change how they respond to stress?
我们的问题是，让人们适应不同的心态是否会改变他们应对压力的方式？
So this study was done in the wake of the 2008 financial crisis.
这项研究是在 2008 年金融危机之后进行的。
We worked with, uh, UBS, a company, a financial service, a company that was undergoing pretty massive amounts of layoffs, so these employees were stressed about being laid off.
我们与，呃，瑞银集团合作，一家公司，一家金融服务公司，一家正在进行大量裁员的公司，所以这些员工对被解雇感到压力。
They were taking on more pressure.
他们承受着更大的压力。
It was just a tough time.
那只是一段艰难的时光。
And we randomized them into three conditions, and this was all pre-work, before getting a, a training on stress.
我们将他们随机分为三种情况，这都是工作前，在接受压力培训之前。
Uh, but the three different conditions, some watched no videos, some watched the stress will crush you videos, and some watched the stress could enhance you videos.
呃，但是三种不同的情况，有的没看视频，有的看了压力会压垮你的视频，有的看了压力会增强你的视频。
And what we found was that just, you know, it was a total of nine minutes of videos over the course of the week, led to changes in their mindsets about stress, which led to changes in their, um, physiological symptoms associated with stress.
我们发现，一周内总共九分钟的视频，导致了他们对压力的心态发生了变化，从而导致了他们，嗯，与压力相关的生理症状的变化。
So people who watched the enhancing films had fewer backaches, muscle tension, insomnia, racing heart, and so forth.
因此，观看增强片的人较少出现背痛、肌肉紧张、失眠、心跳加速等症状。
And they also reported, uh, performing better at work compared to those who watched the debilitating videos.
他们还报告说，与那些观看令人衰弱的视频的人相比，他们在工作中表现更好。
Now interestingly, we didn't make anyone worse with the debilitating videos-
有趣的是，我们并没有通过这些令人衰弱的视频让任何人变得更糟——
Well, that's good
嗯，那很好
...
...
which is, which was good.
也就是说，这很好。
We had-
我们有-
That's good
那就好
...
...
we had told the, uh, the IRB we didn't expect that because that message was already out there.
我们已经告诉，呃，IRB，我们没想到会出现这种情况，因为该消息已经发布了。
That's what they were already seeing.
这就是他们已经看到的。
That wasn't new to them.
这对他们来说并不新鲜。
Uh, it was more this enhancing perspective that w- turned out to be inspiring.
呃，事实证明，更多的是这种增强的观点是鼓舞人心的。
People get this wrong sometimes.
人们有时会犯错。
They think that I'm saying
他们认为我说的是
that a stresses enhancing mindset means you should like stress.
增强压力的心态意味着你应该喜欢压力。
That's not what we're saying, right?
这不是我们要说的，对吧？
Having a stresses enhancing mindset doesn't mean the stressor is a good thing, right?
拥有增强压力的心态并不意味着压力源是一件好事，对吗？
It doesn't mean that getting diagn- a cancer diagnosis is a good thing, or being in abject poverty is a good thing.
这并不意味着被诊断出癌症是一件好事，或者处于赤贫状态是一件好事。
These are not good things.
这些都不是好事。
But the experience of the stress associated with that, the challenge, the adversity, that experience can lead to enhan- enhancing outcomes with respect to, uh, not just our cognition, but our health, our performance, and our wellbeing.
但是，与此相关的压力、挑战、逆境的经历，这些经历可以带来增强的结果，呃，不仅是我们的认知，还有我们的健康、我们的表现和我们的幸福。
How does that work, right?
这是如何运作的，对吧？
Well, it works through a number of different pathways.
嗯，它通过许多不同的途径发挥作用。
One is that it changes fundamentally what we're motivated to do.
一是它从根本上改变了我们做事的动力。
So if you, you know, just imagine we're stressed about something, and you think that stress is bad, then what's your motivation, right?
所以，如果你，你知道，想象一下我们对某件事感到压力，并且你认为压力是不好的，那么你的动机是什么，对吧？
Your motivation is to...
你的动机是...
Well, first you get worried about the stress, right?
好吧，首先你会担心压力，对吧？
And second is your reaction is typically to do one of two things.
其次，你的反应通常是做两件事之一。
It's either to freak out and do everything you can to make sure that this doesn't affect you, you know, negatively.
要么吓坏了，尽你所能确保这不会对你产生负面影响。
Or to check out, and say, "Oh, it's not a big deal.
或者检查一下，然后说：“哦，这没什么大不了的。
I'm not gonna deal with it." I'd, you know, you're basically in denial.
我不会处理它。”我想，你知道，你基本上是在否认。
So people who have a stresses debilitating mindset, and we've shown this in our research, tend to go to one or the other of those extremes.
因此，那些有压力使人衰弱的心态的人，我们在研究中已经证明了这一点，往往会走向其中一个极端。
They freak out or they check out.
他们要么惊慌失措，要么退房。
Why?
为什么？
Because if stress is bad, you need to either get rid of it and deal with it or p- or it needs to not exist, right?
因为如果压力是坏的，你需要要么摆脱它并处理它，要么它需要不存在，对吗？
If you have a stresses enhancing mindset, the motivation changes, right?
如果你有一种增强压力的心态，动机就会改变，对吧？
Then the motivation is, how do I utilize the stress to realize the enhancing outcomes?
那么动机是，我如何利用压力来实现增强的结果？
What can we do here, right, to learn from this experience to make us stronger, fitter?...
我们可以做些什么，对吧，从这次经历中学习，让我们变得更坚强、更健康？……
um, you know, have better science and treatments for the future, deepen my relationships with others, um, improve, you know, my priorities and so forth, right?
嗯，你知道，为未来提供更好的科学和治疗方法，加深我与他人的关系，嗯，改善我的优先事项等等，对吗？
So the, the motivation changes.
所以，动机发生了变化。
The affect around it changes.
它周围的影响发生了变化。
It doesn't make it easy to deal with, but what we've shown in our research is that people who have a stresses-enhancing mindset have more positive affect, not necessarily less negative affect.
这并不容易处理，但我们的研究表明，具有增强压力心态的人会产生更多的积极影响，而不一定会减少消极影响。
Um, and it potentially changes physiology.
嗯，它可能会改变生理机能。
We, we have a few studies that show that, uh, people who are, um, you know, inspired to adopt more enhancing mindsets have more moderate cortisol response and they have higher levels of DHEA levels, um, in response to stress.
我们，我们有一些研究表明，呃，那些受到启发而采取更积极的心态的人有更温和的皮质醇反应，并且他们有更高水平的 DHEA 水平，嗯，以应对压力。
We had a guest on this podcast.
我们有一位嘉宾参加了这个播客。
Um, he actually is a, he's a PhD scientist who runs the UFC, um, Performance Training Institute.
嗯，他实际上是一位博士科学家，经营着 UFC，嗯，表演训练学院。
His name is Duncan French, and his graduate work at, uh, Yukon Stores was very interesting.
他的名字叫邓肯·弗伦奇（Duncan French），他在育空商店的毕业工作非常有趣。
It was in exercise science and physiology.
这是运动科学和生理学。
What he showed was that, um, if you could spike the adrenaline response, I think they did this through first time skydive or something like that-
他所展示的是，嗯，如果你能激发肾上腺素反应，我认为他们通过第一次跳伞或类似的事情做到了这一点-
Mm.
嗯。
...
...
that, uh, testosterone went up.
呃，睾丸激素上升了。
Hm.
嗯。
Now, this spits in the face of everything that we're told about stress and testosterone levels, right?
现在，这与我们所知道的有关压力和睾丸激素水平的一切相悖，对吧？
So it turns out that at least in the short term, that a very stressful event can raise anabolic hormones.
因此，事实证明，至少在短期内，压力很大的事件会提高合成代谢激素的水平。
Yeah.
是的。
And I think that people forget at a mechanistic level that adrenaline is epinephrine, and epinephrine is derived, biochemically derived from the molecule dopamine.
我认为人们在机械层面上忘记了肾上腺素是肾上腺素，而肾上腺素是从多巴胺分子的生化衍生而来的。
Mm.
毫米。
If you look at the pathway and even just Google it and go images, you'll see that epi- adrenaline is, is made from dopamine.
如果你看看这条通路，甚至只是用谷歌搜索并查看图像，你就会发现表观肾上腺素是由多巴胺制成的。
And dopamine and these anabolic hormones have a very clo- they're sort of close cousins.
多巴胺和这些合成代谢激素非常相似，它们是近亲。
They work together in the pituitary and hypothalamus.
它们在垂体和下丘脑中协同工作。
So, it makes sense that, uh, one could, um, leverage stress toward growth.
因此，人们可以利用压力促进增长，这是有道理的。
But what's again remarkable to me is that all of these brain structures that control dopamine, epinephrine, testosterone and estrogen, they're all thought to be in the subconscious-
但对我来说，再次值得注意的是，所有这些控制多巴胺、肾上腺素、睾酮和雌激素的大脑结构，它们都被认为是在潜意识中——
Mm
毫米
...
...
meaning below, um, our, our ability to flip a switch and turn them on or off.
下面的意思是，嗯，我们的，我们翻转开关并打开或关闭它们的能力。
Right.
正确的。
And yet mindset seemed to impact them.
然而心态似乎影响了他们。
So I, I've, uh, all that to say that there's a, a clear mechanistic basis by which this could all work.
所以我，我，呃，所有这些都是想说，有一个明确的机制基础，这一切都可以发挥作用。
The way I think about mindset is that it's, mindsets are kind of a portal between conscious and subconscious processes.
我对心态的看法是，心态是意识和潜意识过程之间的门户。
Mm-hmm.
嗯嗯。
They operate as a default setting of the mind, right?
它们是大脑的默认设置，对吧？
So if, you know, if sort of programmed in there, you have stress equals bad.
因此，如果你知道，如果在那里进行了某种编程，那么你的压力就等于糟糕。
That's been programmed in through our upbringing, through public health messages and through media and other things.
这是通过我们的成长过程、通过公共卫生信息、通过媒体和其他事物而被编程的。
And it kind of sits there as an assumption in the brain.
它作为一种假设存在于大脑中。
And the brain is then figuring out how should it respond to this situation.
然后大脑就会弄清楚应该如何应对这种情况。
And if the assumption, the default, the programming is stress is bad, that's gonna, through our subconscious, trigger all the things that's like, okay, well I need to like , you know, rev up the things that protect me versus rev up the things that help me grow.
如果假设、默认、编程是压力是坏的，那将会通过我们的潜意识触发所有的事情，比如，好吧，我需要喜欢，你知道，加速保护我的事情，而不是加速帮助我成长的事情。
Just talking about this, right, for your listeners, they're now invited to bring their stress mindsets up to the consciousness and say, "What is my stress mindset?
只是谈论这个，对吧，对于你的听众来说，他们现在被邀请将他们的压力心态带到意识中并说：“我的压力心态是什么？
How am I thinking about stress?
我如何看待压力？
Can I reprogram that?
我可以重新编程吗？
Can I start to think about it as more enhancing?" That takes a little bit of a co- conscious work potentially, but then once you do that, it can, that can kind of operate in, in the background influencing how your body responds.
我可以开始认为它更有增强作用吗？”这可能需要一点共同意识的工作，但一旦你做到了，它就可以在后台运作，影响你的身体反应。
And you don't have to say, "Okay, I'm stressed.
你不必说：“好吧，我压力很大。
I better tell my, you know anabolic hormones."
我最好告诉我，你知道合成代谢激素。”
Right, right.
对，对。
To go, that doesn't work that way.
要走，那是行不通的。
No.
不。
Um, but these mindsets can help with the translational process.
嗯，但是这些心态可以帮助转化过程。
How should, uh, we, the listeners, think about stress?
呃，我们，听众，应该如何看待压力？
Is there a, a short list of th- of ways that we can leverage stress to our advantage?
是否有一个简短的清单，列出了我们可以利用压力为我们带来优势的方法？
Yeah.
是的。
And that's an important, important nuance in your language, which is, uh, people have by and large come from a place of, how do you manage stress?
这是你们语言中一个非常非常重要的细微差别，也就是说，呃，人们总的来说来自一个地方，你如何管理压力？
How do you cope with it?
你如何应对？
Which implies, how do you fight against it?
这意味着，你如何对抗它？
And yeah, the real challenge is how do we leverage it?
是的，真正的挑战是我们如何利用它？
How do we utilize it?
我们如何利用它？
How do we work with it?
我们如何使用它？
And I have a lot of thoughts on this.
我对此有很多想法。
The first and more s- most important thing is to clarify our definition of stress.
第一件也是最重要的事情是澄清我们对压力的定义。
The stress mind- negative stress mindset is so insidious that now people define stress with its negative consequences.
压力心态——消极压力心态是如此阴险，以至于现在人们用压力的负面后果来定义压力。
So the first step is to decouple that and to realize that stress is a neutral, right?
所以第一步就是将其解耦并认识到压力是中性的，对吧？
Yet to be determined effect of experiencing or anticipating adversity in your goal-related efforts.
在与目标相关的努力中经历或预期逆境的影响尚待确定。
So let me unpack that a little more.
让我再稍微解开一下。
You can be in the midst of it, or you could just be worried about something happening.
你可能正处于其中，或者你可能只是担心发生什么事情。
That's one aspect.
这是一方面。
Second is adversity or challenge.
其次是逆境或挑战。
So something that's working against you.
所以有些东西对你不利。
But the third piece is critical, and that is in your goal-related efforts.
但第三部分至关重要，那就是与目标相关的努力。
What that means is that we only stress about things we care about, and we don't stress about things we don't care about.
这意味着我们只对我们关心的事情感到压力，而不会为我们不关心的事情感到压力。
So then the question becomes, okay, if that's true, how can I better utilize or leverage or respond to the inevitable stresses that we're going to experience?
那么问题就变成了，好吧，如果这是真的，我怎样才能更好地利用或利用或应对我们将要经历的不可避免的压力？
We've developed a three-step approach to adopting a stresses-enhancing mindset.
我们制定了一个三步走的方法来采取增强压力的心态。
And briefly, it's the first step is to just acknowledge that you're stressed.
简而言之，第一步就是承认你有压力。
The second step is to welcome it because inherently in that stress is something you care about.
第二步是欢迎它，因为这种压力本质上是你关心的事情。
And then the third step is to utilize the stress response to achieve the thing you care about.
第三步是利用压力反应来实现你关心的事情。
Not spend your time, money, effort, energy trying to get rid of the stress.
不要花费你的时间、金钱、精力、精力来试图摆脱压力。
Does that make sense?
这有道理吗？
Like in-
就像在-
Makes sense.
有道理。
And I, and I love it as somebody who's laboratory studies the physiological effects of stress.
我，我喜欢它，因为我是实验室研究压力的生理影响的人。
The, the effects that impress me the most are, for instance, t-...
给我印象最深的效果是，例如，t-...
the narrowing of visual attention that then, um, drives a capacity to parse time more finely, which then drives the capacity to process information faster.
视觉注意力的缩小，嗯，推动了更精细地解析时间的能力，进而推动了更快地处理信息的能力。
It's- it's almost like a superpower.
它——它几乎就像一个超级大国。
Right.
正确的。
And i- what I like so much about that framework is that the stress response is very generic.
我非常喜欢这个框架，因为它的压力反应非常通用。
We...
我们...
Unlike the relaxation response, we don't actually have to train up the stress response.
与放松反应不同，我们实际上不需要训练压力反应。
Right.
正确的。
So we all kind of get this as a, as a freebie, and then it sounds like it's a question of what we end up doing with that.
所以我们都把它当作免费赠品，然后听起来就像我们最终用它做什么的问题。
Right.
正确的。
Treat yourself like a scientist.
像科学家一样对待自己。
Look at your life, look at your mindsets, see what's serving you, see what isn't.
看看你的生活，看看你的心态，看看什么对你有用，什么对你没有用。
Find more useful, adaptive, and empowering mindsets and, and live by those.
找到更有用、更具适应性、更赋权的心态，并以此为生。
What are the mindsets that you try and adopt, uh, on a regular basis?
你经常尝试并采用什么心态？
The guiding light for me has been
我的指路明灯是
an undercurrent of understanding that our mindsets matter.
一种理解我们的心态很重要的暗流。
I think I got that very clearly and deeply as a child, both through my experiences as an athlete.
我想我小时候就通过作为运动员的经历非常清楚和深刻地认识到了这一点。
You know, I know many of your listeners are athletes.
你知道，我知道你的许多听众都是运动员。
Any athlete knows that you can be the same physical being from one day to the next, one moment to the next, and perform completely differently just depending on what you're thinking.
任何运动员都知道，你可能日复一日、时时刻刻都保持着同样的身体状态，但表现却完全不同，这取决于你的想法。
I was a gymnast growing up, and if you can't visualize, if you can't see something in your mind, then you have no chance when you get up there on the balance beam, right?
我从小就是一名体操运动员，如果你无法想象，如果你无法在脑海中看到某些东西，那么当你站在平衡木上时你就没有机会，对吧？
And I also, my father was a martial artist, a teacher of meditation, so this kind of mind-body work was baked into me from an early age.
而我呢，我的父亲是一个武术家，一个冥想老师，所以这种身心工作从小就融入到了我的内心。
And I think what I've done recently is to try to understand it scientifically, and more importantly, to figure out how can we, how can we do better with this, right?
我认为我最近所做的就是尝试科学地理解它，更重要的是，弄清楚我们如何才能做得更好，对吗？
How can we...
我们怎样才能...
You know, we're all talking about AI taking over the world and technology this and all the personalized medicine that, and it's like we have done so little, relatively so little with the human resource, our human brains, that the, you know, the, the potential for which is so great, and we've done almost nothing.
你知道，我们都在谈论人工智能接管世界和技术以及所有个性化医疗，我们在人力资源、人类大脑方面做得很少，相对来说很少，你知道，潜力如此巨大，而我们几乎什么也没做。
You know, take the placebo effect.
你知道，服用安慰剂效应。
We know a lot about what it is.
我们对它是什么了解很多。
We've done almost nothing to leverage that in medicine consciously and deliberately.
我们几乎没有采取任何行动来有意识地、有意识地在医学中利用这一点。
So my, what keeps me going, what gets me through the hard times is just that burning question of, "What is going on here and what more can I do with the power of my mind?"
所以，是什么让我继续前进，是什么让我度过了困难时期，就是那个紧迫的问题：“这里发生了什么事，我还能用我的心灵的力量做些什么？”
Well, I and millions of other people are so grateful that you do this work.
嗯，我和其他数百万人非常感激你们所做的这项工作。
It's so important and it's truly unique.
它是如此重要，而且确实是独一无二的。
Where can people find you, um, ask questions, find your papers, learn more?
人们在哪里可以找到你，嗯，提出问题，找到你的论文，了解更多信息？
Yeah.
是的。
Well, all our papers and, uh, materials and interventions are housed on our website, uh, mbl.stanford.edu.
嗯，我们所有的论文以及，呃，材料和干预措施都存放在我们的网站上，呃，mbl.stanford.edu。
Uh, we also have a link there too that takes you to Stanford SPARK, which stands for Social Psychological Answers to Real World Questions.
呃，我们也有一个链接，可以带你去斯坦福 SPARK，它代表现实世界问题的社会心理学答案。
We have a lot of toolkits on that website, uh, including a toolkit for this Rethink Stress approach of acknowledging, welcoming, and utilizing your stress.
我们在该网站上有很多工具包，呃，包括一个用于承认、欢迎和利用压力的重新思考压力方法的工具包。
We will provide links to all of those for our listeners and viewers.
我们将为听众和观众提供所有这些内容的链接。
Thank you so much for taking time out of your exceedingly busy schedule to talk to us about these ideas.
非常感谢您在百忙之中抽出时间与我们谈论这些想法。
I learned so much.
我学到了很多。
I'm going to definitely think about, "What is the effect of my mindset about blank-" ...
我肯定会思考，“我对空白的心态有何影响……”
in an, a- every category of life and, and really just on behalf of s- of everybody and, and myself, thank you so much.
在生活的每一个类别中，并且真的代表每个人和我自己，非常感谢。
Yeah, thank you.
是的，谢谢。
And I guess I just want to end by saying I think this work is really the tip of the iceberg of what can and should be done, and so I really invite your, you, your listeners, and all, you know, anybody who's inspired by this work, if they want to share stories or, uh, want to partner on a collaboration, to please reach out.
我想我只想在结束时说，我认为这项工作确实是可以做和应该做的事情的冰山一角，所以我真的邀请你，你，你的听众，以及所有，你知道，任何受到这项工作启发的人，如果他们想分享故事，或者，呃，想要合作，请与我们联系。
Great.
伟大的。
Well, and the comment section on YouTube is a great place to do that as well.
嗯，YouTube 上的评论部分也是一个很好的地方。
Um, you will hear from them.
嗯，你会收到他们的消息。
Great.
伟大的。
All right.
好的。
Great.
伟大的。
Thank you so much, Allie.
非常感谢你，艾莉。
Thank you.
谢谢。