Essentials: The Science & Process of Healing from Grief

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。

Today, we are going to discuss how we conceptualize grief, both at an emotional and at a logical level.

今天，我们将讨论如何在情感和逻辑层面上概念化悲伤。

I'm going to teach you about the neuroscience and the psychology of grief, and incredible findings that have been made in just a few key laboratories that point to the fact that we essentially map our experience of people in three dimensions.

我将教你们有关神经科学和悲伤心理学的知识，以及在几个关键实验室中取得的令人难以置信的发现，这些发现表明我们本质上是在三个维度上绘制人们的体验。

I'll just give you a little hint of what those dimensions are.

我只是给你一些关于这些尺寸的提示。

They relate to space, where people are, time, when people are, I'll explain what that means, and a dimension called closeness, and how those three dimensions of space, time, and closeness are what establish very close bonds with people and are what require remapping, reorganization within our emotional framework and our logical framework when we lose somebody for whatever reason.

它们与空间、人在哪里、时间、何时有人在有关，我将解释这意味着什么，以及一个称为亲密的维度，以及空间、时间和亲密这三个维度如何与人建立非常紧密的联系，以及当我们因某种原因失去某人时需要在我们的情感框架和逻辑框架内重新映射、重组。

The important thing to point out is that grief is a process.

需要指出的重要一点是，悲伤是一个过程。

Like any biological or psychological event, it has a beginning, a middle, and an end.

就像任何生物或心理事件一样，它有开始、中间和结束。

And I do believe that being able to orient in terms of where you are in that process can be immensely beneficial, not just for predicting how long it's going to last, but in order to conceptualize the person or animal that you lost in a way that allows you to best preserve their memory while maintaining your own functional capacity in life.

我确实相信，能够根据自己在这个过程中所处的位置进行定位是非常有益的，不仅可以预测它会持续多久，还可以让你以一种可以最好地保存他们的记忆的方式概念化你失去的人或动物，同时保持你自己的生活功能。

Along those lines, I want to point out that grief and depression, while they can feel quite similar in certain ways and have overlapping symptomology, loss of appetite, challenges sleeping, crying in the middle of the day for no apparent reason, et cetera, they are distinctly different processes.

沿着这些思路，我想指出，悲伤和抑郁虽然在某些方面感觉非常相似，并且有重叠的症状，比如食欲不振、睡眠困难、无缘无故地在中午哭泣等等，但它们是截然不同的过程。

As we wade into this important topic, I'd like to emphasize some of the common myths and misunderstandings about grief.

当我们深入讨论这个重要的话题时，我想强调一些关于悲伤的常见神话和误解。

Some of the myths and misunderstanding arrive from the beautiful work of Elisabeth Kubler-Ross, a psychologist who wrote the famous book, "On Death and Dying." The different stages of grief, very quickly, are denial, anger, bargaining, depression, and acceptance.

一些神话和误解来自伊丽莎白·库伯勒-罗斯（Elisabeth Kubler-Ross）的精美著作，她是一位心理学家，写了著名的书《论死亡与临终》。悲伤的不同阶段很快就是否认、愤怒、讨价还价、抑郁和接受。

But unfortunately, those five stages were sort of taken to be gospel for a long time, and we now know based on neuroimaging, based on more in-depth psychological evaluation, and frankly, more researchers and clinicians moving into this area and observing that while much of what Kubler-Ross described does hold true, it's not always the case.

但不幸的是，这五个阶段长期以来被认为是福音，我们现在基于神经影像学、基于更深入的心理评估而知道，坦率地说，更多的研究人员和临床医生进入这一领域并观察到，虽然库伯勒-罗斯描述的大部分内容确实成立，但情况并不总是如此。

How do I know this?

我怎么知道这个？

Well, I know this because brain imaging studies involving what's called functional magnetic resonance imaging, fMRI, in which you can evaluate which brain areas are more active than others according to blood flow, which correlates with neural activity and so forth, teaches us that the brain areas that are associated with motivation, and craving, and pursuit are some of the primary brain areas and circuits that are activated in states of grief.

嗯，我知道这一点，因为涉及所谓功能性磁共振成像（fMRI）的大脑成像研究告诉我们，与动机、渴望和追求相关的大脑区域是在悲伤状态下被激活的一些主要大脑区域和回路。

We understand also on the basis of brain imaging studies that in order to understand grief, we have to understand how attachments are represented in our brain, and it turns out that both attachments and the breaking of attachments in healthy ways are governed by three important, what we call dimensions.

根据大脑成像研究，我们还了解到，为了理解悲伤，我们必须了解依恋在我们的大脑中是如何表达的，事实证明，依恋和以健康的方式打破依恋都受到三个重要的维度的控制。

The three dimensions of relating to someone, or an animal, or a thing are space, time, and closeness.

与某人、动物或事物相关的三个维度是空间、时间和亲密程度。

And in order to illustrate each one and how they work together to support relationships and their involvement in the grieving process, I'm going to tell you about an experiment.

为了说明每个人以及他们如何共同努力支持人际关系以及他们对悲伤过程的参与，我将向您介绍一个实验。

The experiment involves putting people into a brain scanner that allows the researcher to evaluate brain activity in different areas.

该实验涉及将人们放入脑部扫描仪中，使研究人员能够评估不同区域的大脑活动。

In fact, can look in a very non-biased way, not make any predictions about which brain areas are going to be involved, and the experiment is the following.

事实上，可以用一种非常不带偏见的方式来看待，不做任何关于哪些大脑区域将被涉及的预测，实验如下。

The person, we should say the research subject, first sees images of things that reside at different distances from one another.

人，我们应该说研究对象，首先看到彼此距离不同的事物的图像。

So in one case, it's a beach or a parking lot with bowling balls set at different distances from one another.

因此，在一种情况下，这是一个海滩或停车场，保龄球彼此之间的距离不同。

Their brain is imaged, and as their brain is imaged, they see different pictures of different scenes, the beach, the parking lot, et cetera, bowling balls spaced in different ways, close together, far apart, regularly spaced, non-regularly spaced.

他们的大脑被成像，当他们的大脑被成像时，他们看到不同场景的不同图片，海滩、停车场等等，保龄球以不同的方式间隔，靠近，远离，规则间隔，不规则间隔。

When one does this sort of experiment, you see a lot of brain areas activated.

当一个人进行此类实验时，你会看到许多大脑区域被激活。

Not surprisingly, the visual cortex, the area of the brain that is responsible for creating visual perceptions, but also a brain area that seems uniquely tuned to the distance between you and the objects.

毫不奇怪，视觉皮层是大脑中负责产生视觉感知的区域，也是一个似乎对你和物体之间的距离进行独特调节的大脑区域。

We'll refer to that measure, that dimension as we call it, as proximity.

我们将把这个衡量标准，即我们所说的维度，称为接近度。

Then subjects listen to tones.

然后受试者听音调。

Those tones also are spaced from one another.

这些音调也彼此间隔开。

So it could be something as simple as my hand meeting the table top that I happen to be sitting in front of.

所以这可能是很简单的事情，比如我的手碰到了我碰巧坐在前面的桌面。

So it's They image the brain.

所以他们对大脑进行了想象。

Of course, areas of the brain that are associated with auditory perception are active, not surprisingly.

当然，大脑中与听觉相关的区域是活跃的，这并不奇怪。

But as they evaluate different types of sounds and patterns of sounds, for instance they can start to parse brain areas that seem uniquely tuned to the spacing of sounds independent of what sounds are coming in.

但是，当他们评估不同类型的声音和声音模式时，例如，他们可以开始解析大脑区域，这些区域似乎独特地适应声音的间隔，而与传入的声音无关。

That is, it becomes active specifically in response to changes in the spacing between sounds, much in the same way as they could identify brain regions that were only activated when there were changes in the distance between objects, such as the bowling balls that I used in the previous example.

也就是说，它会专门针对声音之间的间距变化而变得活跃，就像它们可以识别仅在物体之间的距离发生变化时激活的大脑区域一样，例如我在前面的例子中使用的保龄球。

And then the subjects saw a different set of images.

然后受试者看到了一组不同的图像。

The images that they saw were of people and of faces, and some of the images that they saw were of people's faces right up close, and other images were Of people at a distance, where you could see the whole body of the person.

他们看到的图像是人、脸，有的图像是近距离的人脸，有的图像是远处的人，可以看到人的全身。

Now, they also varied the emotional relationship to those people.

现在，他们也改变了与这些人的情感关系。

That is, they were able to get photographs from these research subjects' lives, so they could show them pictures of, for instance, their sister or some random person off the street.

也就是说，他们能够从这些研究对象的生活中获取照片，这样他们就可以向他们展示他们的姐妹或街上随机的某个人的照片。

They could show them pictures of a parent or of a neighbor, or of a celebrity that's well-known, or of somebody that they didn't know at all.

他们可以给他们看父母或邻居的照片，或者知名名人的照片，或者他们根本不认识的人的照片。

So they were able to vary both the position of the person, close or far, and they were able to vary the emotional distance to the person, which is this dimension that I'm referring to as closeness, which is not physical closeness, but how attached or how well you know somebody.

因此，他们能够改变人的位置，无论是近还是远，他们都能够改变与人的情感距离，这就是我所说的亲密程度，这不是身体上的亲密程度，而是你对某人的依恋程度或了解程度。

Now, this is maybe sounding like a somewhat complicated experiment, but the takeaway from this experiment is exquisitely simple and exquisitely important.

现在，这可能听起来像是一个有点复杂的实验，但这个实验的结论非常简单而且非常重要。

The result was that in all three conditions, changes in the physical spacing of these objects, changes in the temporal, that is, the time spacing of these sounds, and changes in the emotional distance between the subject and different people, the same brain area was uniquely activated.

结果是，在所有三种情况下，这些物体的物理间距的变化、时间的变化，即这些声音的时间间隔的变化，以及受试者与不同人之间的情感距离的变化，相同的大脑区域被独特地激活。

And that brain area, it turns out, is a brain area called the inferior parietal lobule.

事实证明，这个大脑区域是一个叫做顶下小叶的大脑区域。

Now, you don't need to know where the inferior parietal lobule is.

现在，您不需要知道顶下小叶在哪里。

In fact, you don't even need to know the name of this brain area.

事实上，你甚至不需要知道这个大脑区域的名称。

What you do need to know, however, if you want to understand grief and how to move through grief, is that your map of people is not a map of emotional closeness per se.

然而，如果你想理解悲伤以及如何度过悲伤，你需要知道的是，你的人脉图本身并不是一张情感亲密的地图。

It is a map of emotional closeness, what we call attachment, that is interwoven, that is braided in, in a very intimate way with your map of where they are in physical space and where they are in time.

这是一张情感亲密的地图，我们称之为依恋，它以一种非常亲密的方式与你的地图交织在一起，编织在他们在物理空间和时间中的位置。

When you saw them last, when you're likely to see them again, and if you were to want to see them, how much time it would take to reach them or for them to reach you.

您最后一次见到他们的时间、您可能再次见到他们的时间、以及如果您想见到他们，需要多长时间才能找到他们或他们找到您。

Now, earlier I said that one of the key functions of our nervous system is to be able to make predictions.

现在，我之前说过，我们神经系统的关键功能之一是能够做出预测。

And so it's somewhat obvious but nonetheless important to state and restate that one of the most powerful aspects of our attachments to people, animals, and things is our ability to predict what it would take to see them again and when we are going to see them again.

因此，有一点很明显，但仍然很重要的是，我们对人、动物和事物的依恋中最强大的方面之一是我们能够预测再次见到它们需要什么以及何时再次见到它们。

Now, if all of this sounds like a bunch of neuro-psycho babble parsing of the obvious, I'd encourage you to suspend that belief for the moment.

现在，如果所有这些听起来像是一堆对显而易见的神经心理学胡言乱语的解析，我鼓励你暂时搁置这种信念。

Because if you understand that all relationships are mapped in the brain and body through these three dimensions, space, time, and closeness or proximity of space, proximity in time, and proximity of attachment, how close or rich or bonded you are to someone, well, if you can understand that, then it almost becomes obvious, or at least it becomes intuitive as to why after the loss of somebody, in particular a death or the loss of an animal, this map has to be reordered.

因为如果你明白，所有的关系都是通过这三个维度在大脑和身体中映射的：空间、时间、空间的接近或接近、时间的接近、依恋的接近、你与某人的亲密程度、丰富程度或联系程度，那么，如果你能理解这一点，那么它几乎变得显而易见，或者至少变得直观，为什么在失去某人，特别是死亡或失去动物后，这张地图必须重新排序。

Why?

为什么？

Because if we are attached to someone or an animal at a deep level, it is almost always on the basis of a lot of what we call episodic experience, a lot of episodic memories, memories of things that happened.

因为如果我们对某人或某种动物有深刻的依恋，那么它几乎总是基于很多我们所说的情景经验、大量情景记忆、对发生的事情的记忆。

Episodic memories are literally the conscious recollection of your experience of somebody or an animal or a thing.

情景记忆实际上是你对某人、动物或事物的经历的有意识的回忆。

And within that memory, you have an understanding of what has happened with them in association to you, what's going on with them, where it happened, when it happened.

在这段记忆中，你可以了解与你相关的他们所发生的事情，他们正在发生什么，发生在哪里，发生的时间。

When somebody is taken away from us for whatever reason, episodic memories persist for some period of time, and they are still linked to our feelings of attachment.

当某人因某种原因被从我们身边带走时，情景记忆会持续一段时间，并且仍然与我们的依恋感联系在一起。

Grief is the process of uncoupling, unbraiding, and untangling that relationship between where people are in space, in time, and our attachment to them.

悲伤是解开、解开和理清人们在空间、时间上的位置和我们对他们的依恋之间关系的过程。

This is very, very hard to do, and for some people, it's almost impossible to do, at least at the outset of grief.

这是非常非常难做到的，对于某些人来说，这几乎是不可能做到的，至少在悲伤开始时是这样。

When we have a rich catalog of experiences with somebody or of them, that memory bank is not just flushed out the moment that we learn that they're no longer with us.

当我们与某人或他们有丰富的经历时，当我们得知他们不再和我们在一起时，记忆库就不会被冲掉。

What happens is the brain continues to make these predictions that they will be in a certain place or a certain time, right?

发生的情况是大脑继续做出这些预测，即他们将在某个地点或某个时间，对吧？

That they'll be in a certain time zone, or they'll walk in the door any moment.

他们将在某个时区，或者他们随时都会走进门。

All of those predictions still hold.

所有这些预测仍然成立。

The neural activity continues.

神经活动仍在继续。

We call this reverberatory activity.

我们称这种活动为反射活动。

That explains the yearning for and the desire to interact, and yet it's just beyond our reach.

这解释了我们对互动的渴望和渴望，但它却超出了我们的能力范围。

Because once they're gone, our brain still functions in a way, these neural circuits still function in a way that put us into an action state of seeking them, looking for them in the same location, expecting them to contact us at whatever frequency that we were used to hearing from them, or that we could reach out to them and reliably get a response.

因为一旦它们消失，我们的大脑仍然以某种方式发挥作用，这些神经回路仍然以某种方式发挥作用，让我们进入一种寻找它们的行动状态，在同一个位置寻找它们，期望它们以我们习惯听到的任何频率与我们联系，或者我们可以联系它们并可靠地得到回应。

It is immensely disorienting, in other words, to maintain a close attachment and at the same time to not be able to make predictions about where that person, animal, or thing is in space and time.

换句话说，保持密切的依恋，同时又无法预测那个人、动物或事物在空间和时间上的位置，这是非常令人迷失方向的。

I'd like to take a quick break and acknowledge our sponsor, Eight Sleep.

我想稍微休息一下，并向我们的赞助商“八睡”表示感谢。

Eight Sleep makes smart mattress covers with cooling, heating, and sleep tracking capacity.

August Sleep 生产具有冷却、加热和睡眠跟踪功能的智能床垫套。

One of the best ways to ensure you get a great night's sleep is to make sure that the temperature of your sleeping environment is correct, and that's because in order to fall asleep and stay deeply asleep, your body temperature actually has to drop by about one to three degrees.

确保您睡个好觉的最佳方法之一是确保睡眠环境的温度正确，这是因为为了入睡并保持深度睡眠，您的体温实际上必须下降约一到三度。

And in order to wake up feeling refreshed and energized, your body temperature actually has to increase by about one to three degrees.

为了醒来时感觉神清气爽、精力充沛，您的体温实际上必须升高约一到三度。

Eight Sleep automatically regulates the temperature of your bed throughout the night according to your unique needs.

八睡眠会根据您的独特需求自动调节整个晚上的床温。

I've been sleeping on an Eight Sleep mattress cover for nearly five years now, and it has completely transformed and improved the quality of my sleep.

我已经睡在八睡眠床垫罩上近五年了，它彻底改变并改善了我的睡眠质量。

The latest Eight Sleep model is the Pod 5.

最新的八睡眠型号是 Pod 5。

This is what I'm now sleeping on, and I absolutely love it.

这就是我现在睡觉的地方，我非常喜欢它。

It has so many incredible features.

它有很多令人难以置信的功能。

For instance, the Pod 5 has a feature called AutoPilot, which is an AI engine that learns your sleep patterns and then adjusts the temperature of your sleeping environment across different sleep stages.

例如，Pod 5有一个名为AutoPilot的功能，这是一个人工智能引擎，可以学习你的睡眠模式，然后在不同的睡眠阶段调整你的睡眠环境温度。

It'll even elevate your head if you're snoring, and it makes other shifts to optimize your sleep.

如果您打鼾，它甚至会抬高您的头部，并进行其他转换以优化您的睡眠。

If you'd like to try Eight Sleep, go to eightsleep.com/huberman to get up to $350 off the new Pod 5.

如果您想尝试八睡眠，请访问八睡眠.com/huberman，新款 Pod 5 最高可享受 350 美元优惠。

Eight Sleep ships to many countries worldwide, including Mexico and the UAE.

八号睡眠船运往世界各地的许多国家，包括墨西哥和阿联酋。

Again, that's eightsleep.com/huberman to save up to $350.

同样，访问八睡眠.com/huberman 最多可节省 350 美元。

So with this current understanding in mind, a few things start to become obvious and entirely normal to us in the best and most healthy sense of the word normal.

因此，考虑到目前的理解，一些事情开始变得明显，并且从“正常”这个词的最佳和最健康的意义上来说，对我们来说完全正常。

For instance, if you've lost somebody or an animal or even a thing that was vitally important to you, it should make perfect sense to you as to why you keep looking for that person.

例如，如果你失去了某人或一只动物，甚至是一件对你来说至关重要的东西，你应该很清楚为什么你一直在寻找那个人。

Those expectations, those predictions that the brain is making are entirely normal because they are based on that deep catalog of episodic memory that you maintain about that person.

大脑做出的那些期望、那些预测是完全正常的，因为它们基于你对那个人维持的深层情景记忆目录。

Again, it's simply an activation of this map that involves closeness, space, and time.

再说一遍，这只是这张地图的激活，涉及到亲密性、空间和时间。

Not surprisingly then, the reordering of that map that's required in order to move through the grieving process is going to involve some remapping.

毫不奇怪，为了度过悲伤的过程所需的地图重新排序将涉及一些重新映射。

Psychologists and neuroscientists generally agree that the best way to approach moving through grief is actually to remap these dimensions while maintaining the close sense of attachment to the person by not in any way trying to undermine the intensity of the attachment or how important it was to you.

心理学家和神经科学家普遍认为，摆脱悲伤的最佳方法实际上是重新映射这些维度，同时保持与人的密切依恋感，不要以任何方式试图削弱依恋的强度或它对你的重要性。

So we'll now talk about how that process works and the different entry points, as they're called, to engaging in that process.

因此，我们现在将讨论该流程如何运作以及参与该流程的不同切入点（即所谓的切入点）。

These are tools gleaned from the research psychology, the clinical psychology, and the neuroscience literature.

这些是从研究心理学、临床心理学和神经科学文献中收集的工具。

The first one involves the acknowledgment and really the understanding that you don't want to disengage or dismantle your real attachment to someone, an animal, or a thing.

第一个涉及承认并真正理解你不想脱离或拆除你对某人、动物或事物的真正依恋。

That's a real thing, and there is actually no adaptive reason to try and persuade yourself or numb yourself or somehow avoid the thinking of just how much they meant to you.

这是真实的事情，实际上没有适应性的理由去尝试说服自己或麻木自己或以某种方式避免思考他们对你有多重要。

What is important, however, is that you make some effort to shift your mindset and your understanding of that person in a way that holds in mind that, yes, indeed, the attachment is very real and in some cases is very, very intense, but is now going to be uncoupled from the other two dimensions of the map, namely space and time.

然而，重要的是，你要努力改变你的心态和对那个人的理解，记住，是的，确实，这种依恋是非常真实的，在某些情况下非常非常强烈，但现在将与地图的其他两个维度，即空间和时间脱钩。

So it's a complicated process, you can imagine, but you really want to hold and register two things at once.

所以这是一个复杂的过程，你可以想象，但你真的想同时保存和注册两件事。

One way to do this is to set aside a dedicated period of time of maybe five or 10, maybe even as much as 30 minutes, in which you are going to feel deeply into your closeness and your attachment to that person, animal, or thing.

做到这一点的一种方法是留出一段专门的时间，可能是 5 到 10 分钟，甚至可能长达 30 分钟，在这段时间里，你会深深地感受到你对那个人、动物或事物的亲密和依恋。

But you are consciously going to try and prevent yourself from thinking about a couple of categories of things.

但你会有意识地尝试阻止自己思考几类事情。

First of all, you want to actively try and disengage from any attempt to engage in what's called counterfactual thinking, the what ifs.

首先，你要积极尝试并摆脱任何所谓的反事实思维，即假设的尝试。

What if I had called them a day earlier?

如果我早一天给他们打电话怎么办？

What if they had taken a different route home?

如果他们走不同的路线回家怎么办？

What if I had taken a different route home?

如果我走不同的路线回家怎么办？

These counterfactual modes of thinking are an infinite landscape of possibility, and they are very closely tied to guilt.

这些反事实的思维模式是无限可能的景观，并且它们与内疚密切相关。

So as an infinite space, it's a very precarious one, and it will not allow you to uncouple that intense emotional attachment that I'm telling you is actually vital to hold onto from that catalog of episodic memory that you've established.

因此，作为一个无限的空间，它是一个非常不稳定的空间，它不会让你解开那种强烈的情感依恋，我告诉你，这种依恋实际上对于保持你已经建立的情景记忆目录至关重要。

In fact, it's going to strengthen those bonds.

事实上，它将加强这些联系。

So in this dedicated five or 10 or 30, whatever period of time you can tolerate and maintain focus, the idea is to think about your attachment in a rich way and to perhaps even experience that in your brain and body.

因此，在这个专门的五个、十个或三十个时间段中，无论你能忍受并保持专注的时间段，我们的想法都是以丰富的方式思考你的依恋，甚至可能在你的大脑和身体中体验它。

This tool, if you will, of dedicated blocks of time for really spending some effort, and it is indeed effort, to access the emotional connection while starting to uncouple the other nodes of the map, as it were, is something that is hard.

如果你愿意的话，这个工具需要花费一些时间来真正花费一些努力，而且确实是努力，在开始解开地图的其他节点的同时访问情感联系，可以说，是一件很难的事情。

But in terms of the options one has in order to deal with grief, it is indeed the most adaptive way to go about it.

但就人们应对悲伤的选择而言，这确实是最具适应性的方式。

Now I'd like to consider why two people, both who are intensely attached to a person that is no longer there, can experience the grief of the loss of that person in such different ways.

现在我想思考一下，为什么两个人，都对一个已经不在的人有着强​​烈的依恋，却能以如此不同的方式体验失去那个人的悲伤。

We don't really know how other people feel.

我们真的不知道其他人的感受如何。

There's no clear way of knowing that the expression someone else has or whether or not they're crying or not or their body language really represents how they feel inside.

没有明确的方法可以知道别人的表情、他们是否在哭、或者他们的肢体语言是否真正代表了他们内心的感受。

So that is important to keep in mind.

所以记住这一点很重要。

Nonetheless, there does seem to be a sort of a split among people and indeed among animals as well, even within a species, in terms of how intensely they feel the yearning aspect of grief.

尽管如此，人与动物之间似乎确实存在某种分歧，甚至在一个物种内部，就人们对悲伤的渴望方面的感受有多强烈而言。

And it appears based on a number of different lines of evidence that that relates to this molecule that some of you have probably heard of, which is oxytocin.

它的出现是基于许多不同的证据，表明这与你们中的一些人可能听说过的这种分子有关，即催产素。

Oxytocin is a Hormone/peptide.

催产素是一种激素/肽。

A peptide just means a protein, generally a small protein, and a hormone is generally something that functions at numerous locations in the body to impact numerous organs and areas of the brain.

肽只是指一种蛋白质，通常是一种小蛋白质，而激素通常是在体内许多部位发挥作用，影响大脑的许多器官和区域的东西。

Oxytocin has a variety of roles in the brain and body.

催产素在大脑和身体中具有多种作用。

It's involved in milk letdown during lactation.

它与哺乳期间的乳汁分泌有关。

It's involved in pair bonding, both in males and females.

它涉及男性和女性的配对关系。

It's involved in bonding of parent to child, and indeed between romantic partners, et cetera.

它涉及父母与孩子之间的联系，实际上也涉及浪漫伴侣之间的联系，等等。

Let's talk about some of the animal models that inform us about the potential roles of oxytocin in the grieving process.

让我们来谈谈一些动物模型，它们告诉我们催产素在悲伤过程中的潜在作用。

There's a species of animal called the prairie vole, and believe it or not, the prairie vole has been studied fairly extensively by neuroscience and psychology researchers.

有一种动物叫做草原田鼠，不管你信不信，神经科学和心理学研究人员已经对草原田鼠进行了相当广泛的研究。

Prairie voles are one species of animal, but depending on where they live, you find that some prairie voles are monogamous.

草原田鼠是一种动物，但根据它们生活的地方，你会发现一些草原田鼠是一夫一妻制的。

That is, they mate with the same prairie vole for life.

也就是说，它们与同一只草原田鼠终身交配。

They raise litters of little prairie voles.

他们养一窝小草原田鼠。

And other prairie voles, generally that live in different locations in the wild, are non-monogamous, sometimes called polygamous.

其他草原田鼠通常生活在野外的不同地点，它们是非一夫一妻制的，有时称为一夫多妻制。

The neurochemical and circuit basis for this monogamy versus non-monogamy are quite interesting.

这种一夫一妻制与非一夫一妻制的神经化学和回路基础非常有趣。

However, in the context of grief and attachment, the prairie voles have taught us a lot.

然而，在悲伤和依恋的背景下，草原田鼠教会了我们很多东西。

And they've taught us a lot through the following experiment.

他们通过下面的实验教会了我们很多东西。

You take two prairie voles that are coupled up, so these would be monogamous prairie voles that have established a coupledom.

如果有两只已配对的草原田鼠，那么这些草原田鼠就是建立了伴侣关系的一夫一妻制的草原田鼠。

I guess you would call that a prairie voledom.

我想你会称其为草原voldom。

Anyway, put them in a cage together.

无论如何，把它们放在一个笼子里。

They mate together, they raise young together, and then you separate them.

它们一起交配，一起抚养幼崽，然后你把它们分开。

You literally put a physical barrier between the two of them, and you can evaluate how strongly one prairie vole will work to get access to the other prairie vole.

实际上，您在两者之间设置了物理屏障，然后您可以评估一只草原田鼠为接近另一只草原田鼠而付出的努力有多大。

And what you observe is that the monogamous prairie voles will work very hard to get back to their mate.

你观察到的是，一夫一妻制的草原田鼠会非常努力地回到他们的伴侣身边。

But the non-monogamous prairie voles will not work as hard to access a prairie vole partner.

但非一夫一妻制的草原田鼠不会那么努力地接近草原田鼠伴侣。

This turns out to be interesting when you start to explore the patterns of so-called oxytocin receptors in the brain.

当你开始探索大脑中所谓的催产素受体的模式时，这会变得很有趣。

To make a long story short and to also bridge to the human literature, it turns out that the monogamous prairie voles have far more oxytocin receptors in this brain area that I mentioned earlier, the nucleus accumbens.

长话短说，也为了与人类文献联系起来，事实证明，一夫一妻制的草原田鼠在我之前提到的伏隔核大脑区域有更多的催产素受体。

And again, to remind you, the nucleus accumbens is the brain area associated with motivation, craving, and pursuit.

再次提醒您，伏隔核是与动机、渴望和追求相关的大脑区域。

So it's as if the monogamous prairie voles have a capacity to link the attachment circuitry and the molecules of attachment, in this case oxytocin, to reward pathways and to motivational pathways.

因此，就好像一夫一妻制的草原田鼠有能力连接附着电路和附着分子（在本例中为催产素），以奖励途径和动机途径。

So in other words, non-monogamous prairie voles seem to have less yearning for attachment overall, at least to a single individual prairie vole.

换句话说，非一夫一妻制的草原田鼠似乎对整体依恋的渴望较少，至少对单个草原田鼠来说是如此。

And when we look at the human literature in terms of oxytocin receptor expression and brain imaging experiments and so on, what you find is the same.

当我们从催产素受体表达和脑成像实验等方面查看人类文献时，您会发现相同的结果。

The people that experience intense grief and a deep yearning and a motivation to reconnect with the person, animal, or thing that is lost, in many cases have heightened levels of oxytocin specifically, or I should say oxytocin receptors, to be exact, specifically within the brain regions associated with craving and pursuit.

在许多情况下，经历强烈悲伤和深深渴望以及与失去的人、动物或事物重新建立联系的动机的人，特别是在与渴望和追求相关的大脑区域中，催产素水平升高，或者我应该说催产素受体水平升高。

So for those of you that find yourself in this kind of stuck mode, this persistence of trying to reach into the past or wishful thinking, this counterfactual thinking, the yearning, the desire, and the impulsivity that kind of leaning in and at an almost reflexive way to try and access that person again, to text them, to want to hear from them could, and I have to highlight could, reflect the fact that you just so happen to have more oxytocin receptors or maybe more oxytocin overall in this brain area that's associated with motivation and pursuit.

因此，对于那些发现自己陷入这种困境的人来说，这种坚持试图触及过去或一厢情愿的想法、这种反事实的思维、渴望、欲望和冲动，一种近乎条件反射的方式试图再次联系那个人，给他们发短信，想听到他们的消息，我必须强调的是，这可能反映了这样一个事实：你恰好有更多的催产素受体，或者总体上可能有更多的催产素。这个与动机和追求相关的大脑区域。

It does not necessarily mean that you are more capable of attachment than people who move through grief more quickly.

这并不一定意味着你比那些更快地度过悲伤的人更有能力依恋。

And I should say that people move through grief at different rates, even if two people lost the same person or same animal.

我应该说，即使两个人失去了同一个人或同一只动物，人们以不同的速度经历悲伤。

People move through this at different rates, and some of that is no doubt psychological, but some of it, no doubt, is also neurochemical and biological.

人们以不同的速度经历这个过程，其中一些毫无疑问是心理上的，但其中一些毫无疑问也是神经化学和生物上的。

I'd like to take a quick break and acknowledge one of our sponsors, LMNT.

我想稍微休息一下并感谢我们的赞助商之一 LMNT。

LMNT is an electrolyte drink that has everything you need and nothing you don't.

LMNT 是一种电解质饮料，拥有您需要的一切，没有您不需要的东西。

That means the electrolytes, sodium, magnesium, and potassium in the correct amounts, but no sugar.

这意味着电解质、钠、镁和钾的含量正确，但不含糖。

Proper hydration is critical for optimal brain and body function.

适当的水合作用对于大脑和身体的最佳功能至关重要。

Even a slight degree of dehydration can diminish cognitive and physical performance.

即使是轻微程度的脱水也会降低认知和身体表现。

It's also important that you get adequate electrolytes.

获得充足的电解质也很重要。

The electrolytes, sodium, magnesium, and potassium, are vital for functioning of all the cells in your body, especially your neurons or your nerve cells.

电解质（钠、镁和钾）对于体内所有细胞（尤其是神经元或神经细胞）的功能至关重要。

Drinking LMNT dissolved in water makes it very easy to ensure that you're getting adequate hydration and adequate electrolytes.

饮用溶解在水中的 LMNT 可以很容易地确保您获得足够的水分和电解质。

To make sure that I'm getting proper amounts of hydration and electrolytes, I dissolve one packet of LMNT in about 16 to 32 ounces of water when I first wake up in the morning, and I drink that basically first thing in the morning.

为了确保我获得适量的水合作用和电解质，当我早上第一次醒来时，我将一包 LMNT 溶解在大约 16 至 32 盎司的水中，并且我基本上早上第一件事就是喝它。

I'll also drink LMNT dissolved in water during any kind of physical exercise that I'm doing, especially on hot days when I'm sweating a lot and losing water and electrolytes.

我还会在进行任何体育锻炼时饮用溶解在水中的 LMNT，尤其是在炎热的日子里，当我大量出汗并失去水和电解质时。

LMNT has a bunch of great-tasting flavors.

LMNT 有很多美味的口味。

I love the raspberry.

我喜欢覆盆子。

I love the citrus flavor.

我喜欢柑橘味。

Right now, LMNT has a limited edition lemonade flavor that is absolutely delicious.

现在LMNT推出了限量版柠檬水口味，绝对美味。

I hate to say that I love one more than all the others, but this lemonade flavor is right up there with my favorite other one, which is raspberry or watermelon.

我不想说我比其他所有口味都更喜欢其中一种，但这种柠檬水口味与我最喜欢的另一种口味（覆盆子或西瓜）不相上下。

Again, I can't pick just one flavor.

再说一次，我不能只选择一种口味。

I love them all.

我爱他们所有人。

If you'd like to try LMNT, you can go to drinklmnt.com/huberman, spelled drinklmnt.com/huberman, to claim a free LMNT sample pack with a purchase of any LMNT drink mix.

如果您想尝试 LMNT，可以访问 Drinklmnt.com/huberman（拼写为 Drinklmnt.com/huberman），购买任意 LMNT 混合饮料即可领取免费 LMNT 样品包。

Again, that's drinklmnt.com/huberman to claim a free sample pack.

再次强调，请访问 Drinklmnt.com/huberman 索取免费样品包。

I'd like to take a moment and explore this idea that Allowing ourselves to really feel the attachment to somebody can accelerate or at least support adaptive transitioning through grief.

我想花点时间探讨这个想法，即让自己真正感受到对某人的依恋可以加速或至少支持通过悲伤进行适应性过渡。

There's a really wonderful study that, on the face of it, appears to be what we call a negative result.

有一项非常精彩的研究，从表面上看，似乎是我们所说的负面结果。

A negative result is when a hypothesis is posed and then it turns out the hypothesis is not true.

否定的结果是当提出假设但结果证明该假设不正确时。

But as is the case with so many interesting scientific findings, often when there's a negative result, there's a more interesting result nested in that negative outcome.

但正如许多有趣的科学发现一样，通常当出现负面结果时，该负面结果中隐藏着更有趣的结果。

And this is the case in a particular paper I'll share with you now.

我现在将与您分享的一篇特定论文就是这种情况。

This is a paper published in the journal "Biological Psychology," and again, the title is posed as a question, which is "Emotional Disclosure for Whom?

这是一篇发表在《生物心理学》杂志上的论文，标题再次提出一个问题，就是《情感表露为谁？

A Study of Vagal Tone in Bereavement." What this study explored was whether or not written disclosure of the emotional connection to somebody that was lost would be effective as a way for people to move through the grieving process.

丧亲之痛中迷走神经张力的研究。”这项研究探讨的是，以书面形式披露与失去亲人的情感联系是否可以有效地帮助人们度过悲伤的过程。

The study also explored the so-called vagus nerve.

该研究还探讨了所谓的迷走神经。

The vagus nerve is an extensive nerve pathway that is bi-directional between brain and body, so brain to body and body to brain.

迷走神经是大脑和身体之间的广泛神经通路，即大脑到身体和身体到大脑。

The way to think about it in terms of what we're going to talk about now is heart rate and heart rate variability.

我们现在要讨论的问题是心率和心率变异性。

The vagus nerve is generally associated with parasympathetic functions and has the capacity to slow down our heart rate, in particular by exhales, and just simply because of the movement of the diaphragm and its relationship to the heart and the thoracic cavity, exhales result in slowing down of the heart rate.

迷走神经通常与副交感神经功能相关，并且有能力减慢我们的心率，特别是通过呼气，并且仅仅因为隔膜的运动及其与心脏和胸腔的关系，呼气会导致心率减慢。

This is what we call an increased vagal tone.

这就是我们所说的迷走神经张力增强。

Now in this study, what they did is they had people, and I should say it was 35 participants, go through a writing exercise for a period of weeks, and there were two different groups.

现在，在这项研究中，他们所做的是让人们，我应该说是 35 名参与者，进行为期几周的写作练习，并且有两个不同的组。

One group was in the so-called written disclosure group.

其中一组属于所谓的书面披露组。

What they did is on day one, they would write about what happened when a loved one died, and indeed, they used people who had experienced real loss.

他们所做的就是在第一天，他们会写下亲人去世时发生的事情，事实上，他们使用了经历过真正失去亲人的人。

And so they were asked to talk about and write about their deepest emotions and thoughts about it, memories of their loved one.

因此，他们被要求谈论并写下他们最深的情感和想法，以及对亲人的回忆。

Very intense stuff, if you think about it, if they're in the immediate period of having lost someone.

如果你想一想，如果他们正处于失去某人的时期，那是非常紧张的事情。

Then they actually were asked to write a letter to the person that they lost.

然后他们实际上被要求给他们失去的人写一封信。

The other group was a so-called control group where they were simply told to write about how they used their time.

另一组是所谓的对照组，他们只是被要求写下他们如何利用时间。

So an emotionally kind of empty writing exercise, if you will.

如果你愿意的话，这是一种情感上的空洞写作练习。

They described what they would do today after they woke up, et cetera.

他们描述了今天醒来后要做的事情等等。

No heavy emotional content, and so on.

没有沉重的情感内容等等。

What I didn't tell you thus far is why they had them do this exercise at all.

到目前为止我没有告诉你的是他们为什么让他们做这个练习。

They had them do this exercise because many of the effective practices for moving through grief involve, as I mentioned earlier, getting close to and actually deliberately experiencing the attachment that one has to that person that was lost, not distracting oneself, not getting into this counterfactual thinking, the what if, what if, what if, but rather thinking about, or in this case, writing about the real attachment.

他们让他们做这个练习，因为正如我之前提到的，摆脱悲伤的许多有效做法都涉及，接近并实际刻意地体验一个人对失去的人的依恋，不分散自己的注意力，不陷入这种反事实的思维，“如果”，“如果”，“如果”，而是思考，或者在这种情况下，写下真正的依恋。

And so the initial idea was if people write about this attachment, that they're going to experience this attachment, and that will serve them in some or many ways in terms of moving through grief.

所以最初的想法是，如果人们写下这种依恋，他们就会体验到这种依恋，这将在某种程度上或多种方式帮助他们度过悲伤。

And that wasn't what they found.

但他们发现的并非如此。

They found no difference between the two groups until they explored who had higher vagal tone, who had a greater degree of so-called respiratory sinus arrhythmia.

他们发现两组之间没有差异，直到他们探究了谁的迷走神经张力较高，谁的所谓呼吸性窦性心律失常程度较高。

In other words, who was able to modulate their state using their breathing and their body?

换句话说，谁能够通过自己的呼吸和身体来调节自己的状态呢？

And what they discovered was that a subset of individuals who had a high degree of vagal tone seemed to get more benefit from this writing type exercise.

他们发现，迷走神经张力较高的一部分人似乎从这种写作类型的练习中获益更多。

Now, this is one study, and I would consider it fairly preliminary with 35 subjects, although it's a study unto itself, and I think a quite nice one.

现在，这是一项研究，我认为它相当初步，涉及 35 个受试者，尽管它本身就是一项研究，而且我认为这是一项非常好的研究。

And it really set the stage for a number of other studies that followed from this group and other groups that really point to the fact that, yes, indeed, accessing these states of emotionality by writing or thinking about somebody is quite powerful in terms of engaging the bodily states and the mind states associated with the attachment, and that is very beneficial for moving through grief.

它确实为该小组和其他小组进行的许多其他研究奠定了基础，这些研究确实指出了这样一个事实：是的，确实，通过写作或思考某人来访问这些情绪状态对于调动与依恋相关的身体状态和精神状态而言非常有效，这对于摆脱悲伤非常有益。

That is very beneficial for sensing the attachment, and now it makes perfect sense as to why some people would benefit from that sort of practice more than others, because some people are able to access more real somatic feelings of attachment by writing about the attachment or by thinking about it than others.

这对于感知依恋非常有益，现在就可以完全理解为什么有些人会比其他人从这种练习中受益更多，因为有些人比其他人能够通过写下依恋或思考它来获得更真实的躯体依恋感受。

Because again, what this paper really points to and set off a number of other investigations related to is that for those that can really feel the relationship between breathing, heart rate, what we call vagal tone, well, those people are going to be in a better position to move through grief, not because they are disengaging from the feelings of attachment, but because they are better able to access those feelings of attachment.

因为，这篇论文真正指出并引发了许多其他相关的调查的是，对于那些能够真正感受到呼吸、心率、我们所说的迷走神经张力之间关系的人来说，这些人将能够更好地度过悲伤，不是因为他们摆脱了依恋的感觉，而是因为他们能够更好地获得这些依恋的感​​觉。

So what this relates to, of course, is that tripartite map, that three-part map that we talked about earlier, that representation of space, where things are, where the person is, where their belongings are, where their car is, where their bicycle is.

当然，这涉及的是三部分地图，我们之前讨论过的三部分地图，空间的表示，事物在哪里，人在哪里，他们的财物在哪里，他们的汽车在哪里，他们的自行车在哪里。

Time, when you were expecting to see them on a regular basis, when they would call, when they would come home from work, et cetera.

时间，你期望定期见到他们的时间，他们打电话的时间，他们下班回家的时间，等等。

And that third node or that third dimension of attachment, which is literally attachment and closeness.

第三个节点或依恋的第三个维度，字面上就是依恋和亲密。

Now I'd like to take a moment and consider some of the tools that you can access that support healthy transitioning through grief, and these are tools distinct from that neural map, that space-time closeness attachment map that we were talking about before.

现在，我想花点时间考虑一下您可以使用的一些工具，这些工具可以支持从悲伤中健康过渡，这些工具不同于我们之前讨论的神经图、时空亲密依恋图。

Rather, it's important to remind ourselves that everything exists in a context of our baseline physiology, and I'm certainly not going to be the first or the last to tell you that everything in life, learning, relationships with people that are still around, our health in every way, immune system, et cetera, function far better when we're sleeping really well and when we are generally awake during the daytime and asleep at night.

相反，重要的是要提醒自己，一切都存在于我们的基线生理学背景下，我当然不会是第一个或最后一个告诉你，当我们睡得很好，并且当我们通常白天清醒、晚上睡觉时，生活中的一切、学习、与周围人的关系、我们各方面的健康、免疫系统等等，都会发挥更好的作用。

There's a particular feature to our diurnal, and diurnal meaning the opposite of nocturnal, our diurnal pattern of the release of a hormone called cortisol.

我们的昼夜活动有一个特殊的特征，而昼夜活动与夜间活动相反，我们的昼夜活动模式是释放一种叫做皮质醇的激素。

It's linked to our increase in temperature rhythms and can further increase our temperature, which leads to waking and so on.

它与我们体温节律的增加有关，可以进一步升高我们的体温，从而导致醒来等。

The typical pattern of cortisol in a healthy individual, and we really can say physically and emotionally healthy individual, is that cortisol is going to be somewhat high right around waking, and then is going to be highest as it ever will be in the 24-hour period, about 45 minutes post-waking.

健康个体（我们确实可以说身体和情绪健康的个体）的皮质醇典型模式是，在醒来时皮质醇会有些高，然后在 24 小时内（即醒来后约 45 分钟）达到最高水平。

Not exactly 45 minutes, but about 45 minutes.

不完全是45分钟，而是大约45分钟。

And then it will drop gradually, such that by about 4:00 PM in the afternoon, which is actually when body temperature tends to start to drop as well, cortisol tends to be very low and then remains low in a healthy individual, such that at 9:00 PM it's very low, and throughout the night as we sleep, it's very low.

然后它会逐渐下降，这样到下午 4:00 左右，实际上也是体温开始下降的时候，皮质醇往往非常低，然后在健康个体中保持较低水平，这样到晚上 9:00 就非常低，并且在我们睡觉的整个晚上，皮质醇都非常低。

There's a very interesting paper exploring the relationship between cortisol rhythms and grieving.

有一篇非常有趣的论文探讨了皮质醇节律与悲伤之间的关系。

In particular, complicated versus non-complicated grieving.

特别是复杂的悲伤与非复杂的悲伤。

Again, complicated grieving being the form of grieving that reflects an immense challenge of people moving through the grieving process, such that it really needs to be dealt with, right?

再说一遍，复杂的悲伤是悲伤的一种形式，反映了人们在悲伤过程中面临的巨大挑战，因此确实需要处理，对吧？

Again, grieving is healthy, but complicated grieving is a prolonged grieving and has other dimensions as well, hence the name complicated.

再次强调，悲伤是健康的，但复杂的悲伤是一种长期的悲伤，并且还具有其他维度，因此被称为“复杂”。

The title of this paper is "Diurnal Cortisol in Complicated and Non-Complicated Grief: Slope Differences Across the Day." And the figure to orient to in this paper, if you do decide to check it out, is figure one, which beautifully shows, or I should say very clearly shows, that when you compare the cortisol levels between people experiencing complicated grieving versus non-complicated grieving, what you find is the 4:00 PM and 9:00 PM cortisol levels are significantly higher than they are in the non-complicated grieving group.

这篇论文的标题是“复杂和非复杂悲伤中的昼夜皮质醇：全天的斜率差异”。如果您决定查看的话，本文中的数据就是图一，它精美地显示，或者我应该说非常清楚地显示，当您比较经历复杂性悲伤和非复杂性悲伤的人之间的皮质醇水平时，您会发现下午 4:00 和晚上 9:00 的皮质醇水平明显高于非复杂性悲伤组。

This raises a very interesting idea.

这提出了一个非常有趣的想法。

We arrive at a scenario where it makes very good sense to think about modulating.

我们遇到了这样一个场景，考虑调制是非常有意义的。

That is, controlling the foundation of your life in a way that establishes cortisol rhythms and sleep patterns and patterns of autonomic arousal and catecholamine release that position you to navigate the grief process in the best possible way.

也就是说，以建立皮质醇节律、睡眠模式以及自主唤醒和儿茶酚胺释放模式的方式控制您的生活基础，使您能够以最佳方式应对悲伤过程。

If you are somebody who is heading into grief or is challenged with grief, getting adequate sleep at night and establishing as normal a pattern of cortisol as possible is going to be very important.

如果您正在陷入悲伤或面临悲伤的挑战，那么晚上获得充足的睡眠并尽可能建立正常的皮质醇模式将非常重要。

And there's a very simple, straightforward way to do this, and I apologize to the listeners of this podcast in advance if I sound like a repeating record, but the most powerful way to do this is to view sunlight very close to waking.

有一种非常简单、直接的方法可以做到这一点，如果我听起来像一个重复的唱片，我提前向这个播客的听众表示歉意，但最有效的方法是在非常接近醒来时观看阳光。

It does not have to be right at sunrise, but when you get up in the morning, if the sun isn't out, please turn on as many bright lights as possible in your environment.

不一定要在日出时，但当你早上起床时，如果太阳还没有出来，请在你的环境中打开尽可能多的明亮灯光。

Why do I say this thing about sunlight over and over and over again?

为什么我要一遍又一遍地谈论阳光呢？

Well, having an early-day cortisol peak and a very low cortisol level late in the day, 4:00 PM and 9:00 PM, is immensely beneficial.

那么，清晨皮质醇达到峰值，而在当天晚些时候（下午 4:00 和晚上 9:00）皮质醇水平非常低，这是非常有益的。

It reflects a properly regulated autonomic nervous system.

它反映了自主神经系统的适当调节。

It means being alert during the day and your ability to sleep at night is tightly correlated to this viewing of sunlight in the morning.

这意味着白天保持警觉，晚上的睡眠能力与早上看到的阳光密切相关。

If you have additional questions about this or these protocols, please see our "Mastering Sleep" episode, also at hubermanlab.com.

如果您对此协议或这些协议还有其他疑问，请参阅我们的“掌握睡眠”剧集（也位于 hubermanlab.com）。

As many of you know, I've been taking AG1 for nearly 15 years now.

你们很多人都知道，我服用 AG1 已有近 15 年了。

I discovered it way back in 2012, long before I had a podcast, and I've been taking it every day since.

我早在 2012 年就发现了它，那时我还没有播客，从那时起我就每天都在听它。

AG1 is, to my knowledge, the highest quality and most comprehensive of the foundational nutritional supplements on the market.

据我所知，AG1 是市场上质量最高、最全面的基础营养补充剂。

It combines vitamins, minerals, prebiotics, probiotics, and adaptogens into a single scoop that's easy to drink and tastes great.

它将维生素、矿物质、益生元、益生菌和适应原结合到一勺中，易于饮用且味道极佳。

It's designed to support things like gut health, immune health, and overall energy.

它旨在支持肠道健康、免疫健康和整体能量等。

And it does so by helping to fill any gaps that you might have in your daily nutrition.

它通过帮助填补您日常营养中可能存在的任何缺口来实现这一目标。

And of course, we should all eat high-quality whole foods, but most of us are probably not getting enough prebiotics, vitamins, and minerals, and AG1 ensures that those gaps are filled.

当然，我们都应该吃高质量的天然食品，但我们大多数人可能没有摄入足够的益生元、维生素和矿物质，而 AG1 可确保填补这些空白。

If you'd like to try AG1, you can go to drinkag1.com/huberman to get a special offer.

如果您想尝试 AG1，可以访问 Drinkag1.com/huberman 以获得特别优惠。

For a limited time, AG1 is giving away a week's supply of AGZ, which is their sleep supplement, and a free bottle of vitamin D3K2 with your subscription.

在有限的时间内，AG1 将赠送一周的 AGZ（这是他们的睡眠补充剂），并在订阅后免费赠送一瓶维生素 D3K2。

AGZ is something that I helped design.

AGZ是我帮忙设计的。

It tastes great, and it's the only sleep supplement I take.

味道很好，也是我唯一服用的睡眠补充剂。

It has a collection of different things in it that has dramatically improved my sleep, both my slow-wave deep sleep and my rapid eye movement sleep, and I absolutely love it.

它里面有一系列不同的东西，极大地改善了我的睡眠，包括我的慢波深度睡眠和快速眼动睡眠，我非常喜欢它。

Again, that's drinkag1.com/huberman to get a week's supply of AGZ and a bottle of D3K2 with your subscription.

再次强调，通过 Drinkag1.com/huberman 订阅即可获得一周的 AGZ 和一瓶 D3K2。

So what are the tools that we can think about using in terms of healthy, adaptive moving through grief, trying to avoid complicated grief and prolonged grief disorders?

那么，我们可以考虑使用哪些工具来健康、适应性地度过悲伤，试图避免复杂的悲伤和长期的悲伤障碍呢？

Clearly, it's of value to dedicate some period of time, perhaps every day, perhaps every other day, depending on your capacity and schedule.

显然，投入一段时间是有价值的，也许是每天，也许是每隔一天，这取决于你的能力和日程安排。

These could be periods of time ranging anywhere from five to 45 minutes, maybe longer.

这些时间段可能从 5 到 45 分钟不等，甚至可能更长。

These blocks of time would be appropriately described as rational grieving.

这些时间段可以被恰当地描述为理性悲伤。

Rational grieving is a clear acceptance of the new reality that the person, animal, or thing no longer exists in the same space-time dimensionality that we knew them before, and yet holding onto and anchoring to the attachment that we had.

理性悲伤是对新现实的明确接受，即人、动物或事物不再存在于我们以前认识的同一时空维度中，但仍坚持并锚定我们所拥有的依恋。

This is really anchoring to the depth and the intensity of the attachment that existed as a way to, for lack of a better way to put it, push off from those episodic memories, to distance ourselves from them, because those episodic memories are the ones that lead us to look for the person in our current reality.

这确实锚定了依恋的深度和强度，因为缺乏更好的方式来表达它，我们可以摆脱这些情景记忆，与它们保持距离，因为这些情景记忆引导我们在当前的现实中寻找那个人。

And assuming this is a real and complete loss, those sorts of expectations are maladaptive.

假设这是真正的、彻底的损失，那么这种期望就是不适应的。

They do not serve us well.

他们没有很好地为我们服务。

The second aspect of this is to understand that the node of the map, the component of the neural map that you're anchoring to, is a very real component of you.

第二个方面是要了解地图的节点，即您锚定的神经地图的组成部分，是您的一个非常真实的组成部分。

These are literally cells that represent the depth of attachment.

这些细胞实际上代表了依恋的深度。

We talked a moment ago about the importance of accessing quality sleep on a regular basis.

刚才我们谈到了定期获得优质睡眠的重要性。

There are, again, a rich array of tools to do that in the "Mastering Sleep" episode.

在“掌控睡眠”一集中，再次提供了丰富的工具来做到这一点。

And again, highlighting the importance of sleep For not just emotion regulation and autonomic control, which is so vital, but also for making sure that neuroplasticity takes place.

再次强调睡眠的重要性，这不仅对于至关重要的情绪调节和自主控制，而且对于确保神经可塑性的发生也很重要。

Because again, neuroplasticity is a two-part process.

因为神经可塑性是一个由两部分组成的过程。

There's the triggering of the plasticity, which in the case of the things we're talking about today, will be naturally activated by the practice of a dedicated focusing on the attachment, feeling the attachment to the person, maybe even writing about the attachment to the person, as was described in that previous study.

就我们今天讨论的事情而言，可塑性会被触发，通过专注于依恋的练习，感受对人的依恋，甚至可能写下对人的依恋，就像之前的研究中所描述的那样，它会自然地被激活。

But also just the plasticity is triggered by the mere loss of that person, the intensity of that experience.

但可塑性也是由失去那个人、那种经历的强度而引发的。

But neuroplasticity, the literal rewiring of connections, occurs during deep sleep and in what I call non-sleep deep rest, or NSDR.

但神经可塑性，即字面上的连接重新布线，发生在深度睡眠期间，以及我所说的非睡眠深度休息（NSDR）中。

And you can find NSDR scripts.

您还可以找到 NSDR 脚本。

These are short behavioral protocols that you do for 10 to 30 minutes at some point throughout the day, maybe even multiple times through day, that have been shown to accelerate neuroplasticity.

这些是简短的行为方案，您可以在一天中的某个时间执行 10 到 30 分钟，甚至可能在一天中执行多次，已被证明可以加速神经可塑性。

So having such a practice can be very useful.

因此，进行这样的练习非常有用。

And understand that it involves some cognitive work.

并了解它涉及一些认知工作。

We have to hold onto the attachment and imagine and feel as much as we can the attachment, while also being extremely rationally grounded and trying to not try to hold onto the past, trying to not anticipate the person walking in the room.

我们必须抓住这种依恋，尽可能多地想象和感受这种依恋，同时也要极其理性地扎根，尽量不要试图抓住过去，尽量不要去预测走进房间的人。

This is very hard because when we think about the attachment, the attachment tends to drag with it those episodic memories, that rich catalog of experiences.

这是非常困难的，因为当我们想到依恋时，依恋往往会拖拽那些情景记忆，那些丰富的经历。

And we talked about preparing ourselves for grief.

我们谈到了为悲伤做好准备。

We can prepare ourselves to grieve more adaptively by regulating the level of catecholamines, in particular epinephrine.

我们可以通过调节儿茶酚胺，特别是肾上腺素的水平，让自己更好地适应悲伤。

And tools such as the one found in our Mastering Stress episode, and tools of the sort that we talked about today, increasing that vagal tone by actively building up the relationship between exhales and slowing down of the heart rate, so-called respiratory sinus arrhythmia.

还有像我们的“掌控压力”一集中发现的工具，以及我们今天讨论的那种工具，通过积极建立呼气和减慢心率之间的关系来增加迷走神经张力，即所谓的呼吸性窦性心律失常。

Those things can be very useful tools.

这些东西可能是非常有用的工具。

And of course, I want to restate again, it is often important to access a trained professional psychologist or psychiatrist, or both, or bereavement group, or all of the above in order to get the proper support for grieving.

当然，我想再次重申，寻求训练有素的专业心理学家或精神科医生，或两者，或丧亲团体，或以上所有人员的联系通常很重要，以便获得适当的悲伤支持。

I like to think that the tools that we've talked about today would be not only compatible, but would be complementary to the sorts of approaches that they take.

我认为我们今天讨论的工具不仅是兼容的，而且是对它们所采用的各种方法的补充。

And I would encourage you to not lean away from, but rather to lean into the building of those episodic memories, to build up a richer and richer set of experiences and emotional attachments.

我鼓励你不要逃避，而是要努力构建那些情景记忆，建立越来越丰富的经历和情感依恋。

Because while the process of grieving is in direct relation to how close we are attached to people, there are ways to move through it.

因为虽然悲伤的过程与我们与人的亲密程度直接相关，但有一些方法可以度过这个过程。

And of course, it is the depth of our attachments and the number and the depth of meaning of experiences that we share with others and with animals that makes life so rich and worth living.

当然，正是我们依恋的深度，以及我们与他人和动物分享的经验的数量和意义的深度，使生活变得如此丰富和值得过。

So I just want to take a moment and say thank you for being willing to explore this rather complicated and sometimes extremely challenging thing that we call grief from the perspective or through the lens of neuroscience and psychology.

因此，我只想花一点时间对您表示感谢，感谢您愿意从神经科学和心理学的角度或通过镜头来探索这个相当复杂且有时极具挑战性的事情，我们称之为悲伤。

And last but certainly not least, thank you for your interest in science.

最后但并非最不重要的一点是，感谢您对科学的兴趣。

NFL football season is here, which means when you switch to Verizon, it feels like touchdown because you get NFL Sunday Ticket from YouTube on us when you buy an eligible 5G phone on select unlimited plans, which means you can watch every out-of-market game every Sunday afternoon.

NFL 橄榄球赛季即将到来，这意味着当您切换到 Verizon 时，感觉就像触地得分，因为当您购买符合条件的 5G 手机并选择无限制套餐时，您就可以从 YouTube 获得 NFL 周日门票，这意味着您可以在每周日下午观看每场非市场比赛。

And it's all on us.

这一切都在我们身上。

Now that's the Verizon way to kick off the NFL football season right.

这就是 Verizon 开启 NFL 橄榄球赛季的方式。

Switch and get NFL Sunday Ticket from YouTube on us.

切换并从 YouTube 获取 NFL 周日门票。

Only with Verizon.

仅与威瑞森合作。