Essentials: The Science of Emotions & Relationships

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。

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

我叫安德鲁·胡伯曼，是斯坦福大学医学院的神经生物学和眼科教授。

So let's talk about emotions.

那么我们来谈谈情感吧。

Emotions are a fascinating and vital aspect of our life experience.

情绪是我们生活经历中一个令人着迷且至关重要的方面。

It's fair to say that emotions make up most of what we think of as our experience of life.

可以公平地说，情绪构成了我们所认为的生活体验的大部分内容。

Even the things we do, our behaviors, and the places we go, and the people we end up encountering in our life, all of that really funnels into our emotional perception of what those things mean, whether or not they made us happy or sad or depressed or lonely, or were awe-inspiring.

甚至我们所做的事情、我们的行为、我们去的地方，以及我们在生活中最终遇到的人，所有这些都真正影响了我们对这些事情意味着什么的情感感知，无论它们是否让我们快乐、悲伤、沮丧或孤独，或者令人敬畏。

Now, one thing that is absolutely true is that everyone's perception of emotion is slightly different, meaning your idea of happy is very likely different than my idea of what a state of happiness is.

现在，绝对正确的一件事是，每个人对情绪的看法都略有不同，这意味着您对幸福的看法很可能与我对幸福状态的看法不同。

And we know this also for color vision, for instance.

例如，我们也知道色觉也是如此。

Even though the cells in your eye and my eye that perceive the color red are identical right down to the genes that they express, we can be certain, based on experimental evidence and what are called psychophysical studies, that your idea of the most intense red is going to be very different than my idea of the most intense red if we were given a selection of 10 different reds and asked which one is most intense, which one looks most red.

尽管你的眼睛和我的眼睛中感知红色的细胞就其表达的基因而言都是相同的，但根据实验证据和所谓的心理物理学研究，我们可以确定，如果我们选择 10 种不同的红色，并询问哪一种最强烈，哪一种看起来最红，你对最强烈红色的想法将与我对最强烈红色的想法有很大不同。

And that seems crazy.

这看起来很疯狂。

You would think that something as simple as color would be universal, and yet it's not.

您可能会认为像颜色这样简单的东西是通用的，但事实并非如此。

And so we need to agree at the outset that emotions are complicated, and yet they are tractable.

因此，我们需要从一开始就同意，情绪是复杂的，但又是容易控制的。

They can be understood.

他们是可以理解的。

And today, we're going to talk about a lot of tools to understand what emotions are, for you to understand what your emotional states mean and what they don't mean, and in doing that, that will allow you to place value on whether or not you should hold an emotional state as true or not true, whether or not it has meaning or it doesn't, as well as whether or not the emotions of others are important to you in a given context.

今天，我们将讨论很多工具来理解什么是情绪，让你了解你的情绪状态意味着什么和不意味着什么，在这样做的过程中，这将使你重视你是否应该认为一种情绪状态是真实的，它是否有意义，以及在给定的背景下他人的情绪对你是否重要。

We're going to talk a lot about development.

我们将讨论很多有关开发的内容。

In fact, we're going to center a lot of our discussion today around infancy and puberty.

事实上，我们今天的大部分讨论都将围绕婴儿期和青春期进行。

We're also going to talk about tools for enhancing one's emotional range and for navigating difficult emotional situations.

我们还将讨论增强情绪范围和应对困难情绪状况的工具。

I am not a clinical psychologist.

我不是临床心理学家。

I'm not a therapist.

我不是治疗师。

But I do have some background in psychology, and today, I'm going to be drawing from the psychology greats.

但我确实有一些心理学背景，今天，我将借鉴心理学大师的经验。

Not me, but from the greats of psychology who studied emotion, who studied emotional development, and linking that to the neuroscience of emotion.

不是我，而是来自研究情感、研究情感发展并将其与情感神经科学联系起来的心理学大师。

Because nowadays, we understand a lot about the chemicals and the hormones and the neural circuits in the brain and body that underlie emotion.

因为如今，我们对情绪背后的化学物质、激素以及大脑和身体中的神经回路有了很多了解。

So while there's no one single universally true theory of emotion, at the intersection of many of the existing theories, there are really some ground truths.

因此，虽然没有一种普遍正确的情感理论，但在许多现有理论的交叉点上，确实存在一些基本事实。

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

我想稍微休息一下，并感谢我们的赞助商“八睡”。

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。

Now, I've spoken before on this podcast about the critical need for us to get adequate amounts of quality sleep each night.

现在，我之前在这个播客上谈到过我们迫切需要每晚获得充足的优质睡眠。

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

现在，确保一夜好眠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 about one to three degrees.

为了醒来时感到神清气爽、精力充沛，您的体温实际上必须升高约一到三度。

Eight Sleep makes it very easy to control the temperature of your sleeping environment by allowing you to program the temperature of your mattress cover at the beginning, middle, and end of the night.

八睡眠让您可以轻松控制睡眠环境的温度，您可以在晚上开始、中间和结束时对床垫罩的温度进行编程。

I've been sleeping on an Eight Sleep mattress cover for nearly four 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四年了，它彻底改变并改善了我的睡眠质量。

Eight Sleep recently launched their newest generation of the pod cover called the Pod 4 Ultra.

八睡眠最近推出了他们最新一代的 Pod 4 Ultra。

The Pod 4 Ultra has improved cooling and heating capacity.

Pod 4 Ultra 改进了制冷和制热能力。

I find that very useful because I like to make the bed really cool at the beginning of the night, even colder in the middle of the night, and warm as I wake up.

我发现这非常有用，因为我喜欢让床在夜刚开始时非常凉爽，在半夜更冷，而在我醒来时却很温暖。

That's what gives me the most slow-wave sleep and rapid eye movement sleep.

这就是给我最慢波睡眠和快速动眼睡眠的原因。

It also has snoring detection that will automatically lift your head a few degrees to improve your airflow and stop your snoring.

它还具有打鼾检测功能，可自动将您的头部抬起几度，以改善气流并停止打鼾。

If you'd like to try an Eight Sleep mattress cover, go to eightsleep.com/huberman to save up to $350 off their Pod 4 Ultra.

如果您想尝试 8 Sleep 床垫套，请访问 foursleep.com/huberman，Pod 4 Ultra 最多可节省 350 美元。

Eight Sleep currently ships in the USA, Canada, UK, select countries in the EU, and Australia.

八睡眠目前在美国、加拿大、英国、欧盟部分国家和澳大利亚发货。

Again, that's eightsleep.com/huberman.

再说一遍，这是八睡眠.com/huberman。

If we want to understand emotions, we have to look at where emotions first develop.

如果我们想理解情绪，我们就必须看看情绪首先是从哪里产生的。

And the rule that every good neuroanatomist knows is that if you want to understand what a part of the brain does, you have to address two questions.

每个优秀的神经解剖学家都知道的规则是，如果你想了解大脑的一部分是做什么的，你必须解决两个问题。

You have to know what connections does that brain area make, and you need to know what's called the developmental origin of that structure.

你必须知道那个大脑区域有什么联系，你需要知道那个结构的发育起源。

What are the brain areas for emotion?

大脑的哪些区域负责情绪？

And nowadays, there's a lot of debate about this.

如今，对此有很多争论。

For years, it was thought that there might be circuits, meaning connections in the brain that generate the feeling of being happy or circuits that generate the feeling of being sad, et cetera.

多年来，人们认为可能存在回路，即大脑中产生快乐感觉的连接或产生悲伤感觉的回路，等等。

That's been challenged, and yet I think there's good evidence for circuits in the brain, such as limbic circuits and other circuits, that shift our overall states or our overall level of alertness or calmness or whether or not they bias us toward viewing the outside world or paying more attention to what's going on inside our bodies.

这受到了挑战，但我认为有充分的证据表明大脑中的回路，例如边缘回路和其他回路，可以改变我们的整体状态或警觉或冷静的整体水平，或者它们是否使我们偏向于观察外部世界或更多地关注我们身体内部发生的事情。

But the important thing to understand is that emotions do arise in the brain and body, and if we want to understand how emotions work, we have to look how emotions are built.

但重要的是要理解情绪确实会在大脑和身体中产生，如果我们想了解情绪如何运作，我们必须看看情绪是如何建立的。

And they are built during infancy, adolescence, and puberty.

它们是在婴儿期、青春期和青春期形成的。

And then it continues into adulthood, but the groundwork is laid down early in development when we are small children.

然后它会持续到成年期，但基础是在我们还是小孩子的时候就在发展的早期奠定的。

You were born into this world without really any understanding of the things around you.

你出生在这个世界上，对周围的事物没有任何了解。

Now, there are two ways that you can interact with the world, and you're always doing them more or less to some degree at the same time.

现在，你可以通过两种方式与世界互动，并且你总是或多或少地同时进行这两种方式。

Those are interoception, paying attention to what's going on inside you, what you feel internally, and exteroception, paying attention to what's going on outside you.

这些是内感受，关注你内心发生的事情，你内心的感受，以及外感受，关注你外部发生的事情。

Hold that in mind please, because the fact that you're both interocepting and exterocepting is true for your entire life, and it sets the foundation for understanding emotions.

请记住这一点，因为你一生都在进行内感受和外感受，这为理解情绪奠定了基础。

It's absolutely critical.

这绝对是至关重要的。

As an infant, you didn't have any knowledge of what you needed.

作为一个婴儿，你对自己需要什么一无所知。

You didn't understand hunger.

你不了解饥饿。

You didn't understand cold or heat or any of that.

你不了解冷或热或任何这些。

When you needed something, you experienced that as anxiety.

当你需要某样东西时，你就会感到焦虑。

You would feel an increase in alertness if you had to use the bathroom.

如果您必须使用卫生间，您会感到更加警觉。

You would feel an increase in alertness if you were hungry.

如果你饿了，你会感觉警觉性增加。

And you would vocalize, you would cry out.

你会发声，你会哭泣。

You would act agitated.

你会表现得焦躁不安。

You might coo.

你可能会咕咕叫。

You might do a number of different things, and then your caregiver, whoever that might have been, would respond to that.

您可能会做许多不同的事情，然后您的看护者（无论是谁）都会对此做出反应。

So this is actually really important to understand that a baby, when you were a baby and when I was a baby, we didn't have any sense of the outside world except that it responded to our acts of anxiety, essentially.

所以这实际上非常重要，要了解婴儿，当你还是个婴儿时，当我还是个婴儿时，我们对外部世界没有任何感觉，除了它本质上对我们的焦虑行为做出反应之外。

All developmental psychologists agree that babies lack the ability to make cognitive sense of the outside world.

所有发展心理学家都同意婴儿缺乏对外部世界进行认知的能力。

But in this feeling of anxiety and registering one's own internal state and then crying out to the outside world, either through crying or subtle vocalizations or even just cooing, making some noise, we start to develop a relationship with the outside world in which our internal states, our shifts in anxiety, start to drive requests and people come and respond to those requests.

但在这种焦虑感中，记录自己的内部状态，然后向外界呼喊，无论是通过哭泣或微妙的发声，甚至只是咕咕叫，发出一些噪音，我们开始与外部世界建立一种关系，在这种关系中，我们的内部状态，我们焦虑的转变，开始推动请求，人们来回应这些请求。

And this gets to the basis of what emotions are about, which are emotions are really about forming bonds and being able to predict things in the world.

这就是情绪的基础，情绪实际上是关于形成联系并能够预测世界上的事情。

And at this point, I actually just want to pause and mention a really interesting tool that is trying to address this question of what are emotions and what do they consist of that you can use if you like.

在这一点上，我实际上只是想暂停并提到一个非常有趣的工具，它试图解决什么是情绪以及它们由什么组成的问题，如果你愿意，你可以使用它。

This is an app.

这是一个应用程序。

I didn't develop it.

我没有开发它。

I don't have any relationship to them.

我和他们没有任何关系。

But the app was developed by people at Yale, and it's called Mood Meter.

但这款应用程序是由耶鲁大学的人开发的，它的名字叫“情绪计”。

What they're trying to do is put more nuance, more subtlety on our words and our language for emotions and be able to allow you to predict how you're going to feel in the future.

他们试图做的是让我们的言语和情感语言更加细致入微，并能够让你预测你未来的感受。

I'm on the app right now, and I know you can't see this, but it's called Mood Meter.

我现在正在使用该应用程序，我知道您看不到这个，但它的名字叫“情绪计”。

It says to me, "Hi, Andrew.

它对我说：“嗨，安德鲁。

How are you right now?" And I click the little tab that says, "I feel", and I can either pick high energy and unpleasant, high energy and pleasant, low energy unpleasant, or low energy pleasant.

你现在怎么样？”我点击写着“我感觉”的小标签，我可以选择高能量和不愉快、高能量和愉快、低能量不愉快或低能量愉快。

And I would say right now I feel high energy pleasant.

我想说，现在我感到精力充沛、愉快。

So I just revealed to you how I feel.

所以我只是向你们透露了我的感受。

So I click on that, and then it gives you a gallery of colors, and you just move your finger to the location where you think it matches most, and as you do that, little words pop up.

所以我点击它，然后它会给你一个颜色库，你只需将手指移动到你认为最匹配的位置，当你这样做时，就会弹出一些小文字。

So it'll say motivated, cheerful, inspired.

所以它会说有动力、快乐、有灵感。

I would say I'm feeling right now cheerful.

我想说我现在感觉很高兴。

So you click that, and then you just go to the next window, and it just says, "What are you doing?" And this feels like play to me, but I'm going to call it work.

所以你点击它，然后你就进入下一个窗口，它只是说，“你在做什么？”这对我来说就像是玩耍，但我将其称为工作。

And then that's it.

然后就这样了。

And then what it does is it basically starts to collect data on you.

然后它所做的就是开始收集有关您的数据。

You're giving it information, and it starts to link that to other features that you allow it access to if you like.

您向它提供信息，它就会开始将其链接到您允许其访问的其他功能（如果您愿意）。

And it starts helping you be able to predict how you're going to feel at different times of day.

它开始帮助您预测一天中不同时间的感受。

And it points to a couple really interesting features, which is that we don't really have enough language to describe all the emotional states, and yet there's some core truths to what makes up an emotion.

它指出了一些非常有趣的特征，那就是我们确实没有足够的语言来描述所有的情绪状态，但情绪的构成有一些核心事实。

This can really help people, kids and adults, understand better what they're feeling and why and when best to engage in certain activities and thankfully, when best to avoid certain activities too.

这确实可以帮助人们，无论是儿童还是成人，更好地了解他们的感受以及为什么以及何时最好参与某些活动，值得庆幸的是，何时最好避免某些活动。

So the way this works is the following.

所以它的工作方式如下。

You need to ask yourself at any point, you could do this right now if you like, what's your level of autonomic arousal?

你需要随时问自己，如果你愿意，你现在就可以这样做，你的自主唤醒水平是多少？

Autonomic arousal is just the continuum, the range of alert to calm.

自主神经唤醒只是一个连续体，即从警觉到平静的范围。

So if you're in a panic right now, you are 10 out of 10 on the arousal scale.

因此，如果您现在感到恐慌，那么您的唤醒等级为 10 分。

If you're asleep, you're probably not comprehending what I'm saying, although maybe a little bit.

如果你睡着了，你可能无法理解我在说什么，尽管可能有一点。

But let's say you're very drowsy, you might be at a one or a two.

但是假设您非常困倦，您可能处于一两点。

And then there's this other axis, this other question, which is what we call valence.

然后还有另一个轴，另一个问题，这就是我们所说的价。

Now, valence is a value.

现在，价是一个值。

Do you feel good or bad?

你感觉好还是坏？

I would say I feel pretty good right now.

我想说我现在感觉很好。

On a scale of one to 10, I'm like a, I don't know, I feel like a seven.

按照从 1 到 10 的评分标准，我感觉像是，我不知道，我感觉像是 7。

So I'm alert and I feel pretty good.

所以我很警觉，而且感觉很好。

And then there's a third thing, which is how much we are interocepting and how much we are exterocepting.

然后还有第三件事，那就是我们的内感受和外感受有多少。

All right?

好的？

So how much our attention is focused internally on what we're feeling and how much it's focused externally.

那么我们的注意力有多少集中在我们内心的感受上，又有多少注意力集中在外部。

And this is always going to be in a dynamic balance.

而且这始终处于动态平衡中。

So for instance, if you're really, really stressed, oftentimes that puts you in a position to be really in touch with what's going on in your body.

举例来说，如果你真的非常非常有压力，通常这会让你能够真正了解你身体里正在发生的事情。

If you start having a lot of somatic, a lot of bodily sensations, like your heart is beating so fast that you can't ignore it, then you're really strongly interoceptive.

如果你开始有很多躯体的、很多身体的感觉，比如你的心跳得很快，以至于你无法忽视它，那么你真的有很强的内感受性。

So there are these three things, how alert or sleepy you are, that's one, how good or bad you feel, that's two, and then whether or not most of your attention is directed outward or whether or not it's directed inward.

所以有这三件事，一是你有多警觉或有多困，二是你感觉有多好或多坏，然后是你的大部分注意力是向外还是向内。

And much of what we call emotions are made up by those three things.

我们所谓的情绪大部分都是由这三件事组成的。

Let's return to the infant.

让我们回到婴儿身上。

There's the baby in the crib.

婴儿床上有婴儿。

It's mostly interocepting.

它主要是内接受的。

As caregivers bring it what it needs, you hope, milk, diaper changes, et cetera, a warm blanket if it's cold, pull off the blanket when the baby's fussing and it's too warm because babies get too warm also, it starts to exterocept.

当照顾者给它带来它所需要的东西时，你希望，牛奶，换尿布等等，如果天气冷的话，一条温暖的毯子，当婴儿哭闹时拉掉毯子，而且太热了，因为婴儿也太热了，它开始外感受。

The baby starts to look into the outside world and start making predictions.

婴儿开始观察外部世界并开始做出预测。

It starts wondering how much it needs to cry or predicting, well, if I cry a little bit, then mom comes over and I get my milk Babies are starting to evaluate and do all this, but they're not doing it consciously.

它开始想知道它需要哭多少，或者预测，好吧，如果我哭一点，然后妈妈就会过来，我会得到我的牛奶。 婴儿开始评估并做这一切，但他们并不是有意识地这样做。

They're doing this in order to relieve anxiety.

他们这样做是为了缓解焦虑。

As a young creature, an infant, and young toddler, you were mainly focused inward, and you started to understand what was going on outward as a way of predicting what would bring you relief, what would remove your anxiety.

作为一个年轻的生物，一个婴儿和幼儿，你主要关注内心，你开始了解外在发生的事情，以此来预测什么会给你带来缓解，什么会消除你的焦虑。

And that's where the fundamental rules of your experience, your emotional experience, were laid down.

这就是你的经历、你的情感经历的基本规则的制定者。

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

我想稍微休息一下并感谢我们的赞助商之一 BetterHelp。

BetterHelp offers professional therapy with a licensed therapist carried out entirely online.

BetterHelp 提供由持证治疗师完全在线进行的专业治疗。

I've been doing weekly therapy for well over 30 years.

三十多年来我每周进行一次治疗。

Initially, I didn't have a choice.

最初，我别无选择。

It was a condition of being allowed to stay in school.

这是被允许留在学校的一个条件。

But pretty soon I realized that therapy is an extremely important component to overall health.

但很快我就意识到治疗对于整体健康来说是极其重要的组成部分。

In fact, I consider doing regular therapy just as important as getting regular exercise.

事实上，我认为定期治疗和定期锻炼一样重要。

There are essentially three things that great therapy provides.

伟大的治疗本质上可以提供三件事。

First of all, it provides a good rapport with somebody that you can trust and talk to about all issues that you're concerned about.

首先，它与您可以信任的人建立了良好的融洽关系，并可以与您谈论您关心的所有问题。

Second of all, it can provide support in the form of emotional support or directed guidance.

其次，它可以以情感支持或定向指导的形式提供支持。

And third, expert therapy can provide useful insights.

第三，专家治疗可以提供有用的见解。

With BetterHelp, they make it very easy to find an expert therapist with whom you resonate with and can provide those benefits that come through effective therapy.

通过 BetterHelp，他们可以很容易地找到与您产生共鸣的专家治疗师，并可以通过有效的治疗提供这些好处。

Also, because BetterHelp allows therapy to be done entirely online, it's very time efficient.

此外，由于 BetterHelp 允许治疗完全在线完成，因此非常省时。

It's easy to fit into a busy schedule.

很容易适应繁忙的日程。

There's no commuting to a therapist's office or sitting in a waiting room or anything like that.

无需通勤到治疗师办公室或坐在候诊室或类似的地方。

You simply go online and hold your appointment.

您只需上网并预约即可。

If you would like to try BetterHelp, go to betterhelp.com/huberman to get 10% off your first month.

如果您想尝试 BetterHelp，请访问 betterhelp.com/huberman，第一个月可享受 10% 的折扣。

Again, that's betterhelp.com/huberman.

再说一次，这是 betterhelp.com/huberman。

So now let's talk about what kind of baby you were, because that actually informs your emotionality now.

现在让我们来谈谈你是什么样的婴儿，因为这实际上决定了你现在的情绪。

These are classic, they're actually famous experiments done by Bowlby and Ainsworth.

这些都是经典的，它们实际上是鲍尔比和安斯沃斯所做的著名实验。

This is this classic experiment of what was called the strange situation task in which, and I'm describing it very coarsely here, I realize, but a mother and child come into the laboratory.

这是一个所谓的奇怪情境任务的经典实验，我在这里非常粗略地描述它，我意识到，但是一个母亲和一个孩子走进了实验室。

The baby and the mother or father play together for a bit, and then the mother leaves.

婴儿和母亲或父亲一起玩一会儿，然后母亲离开。

The mother leaves for some period of time and then comes back.

母亲离开一段时间然后回来。

And the research is devoted to understanding the response of the child when the caretaker, the mother, or the father returns.

这项研究致力于了解当看护者、母亲或父亲回来时孩子的反应。

Bowlby and Ainsworth, and many of their scientific offspring and colleagues, identified at least four patterns that babies display when their caretaker returns, and they group these into group A, B, C, D.

Bowlby 和 Ainsworth 以及他们的许多科学后代和同事，确定了婴儿在看护者回来时表现出的至少四种模式，并将它们分为 A、B、C、D 组。

So much so that the kids were referred to as A babies, B babies, C babies, or D babies.

以至于这些孩子被称为A宝宝、B宝宝、C宝宝或D宝宝。

The first babies are the A babies.

第一个婴儿是 A 婴儿。

When their caretaker would return, the infant would respond with happiness, with what looked like delight.

当他们的看护者回来时，婴儿会表现出幸福，看起来很高兴。

They would go to the caretaker.

他们会去找看门人。

They seemed happy.

他们看起来很高兴。

These are referred to as secure attached kids.

这些被称为安全依恋的孩子。

The B babies, as they're called, were less likely to seek comfort from their caregiver when the caregiver would return.

当照顾者回来时，B 型婴儿不太可能从照顾者那里寻求安慰。

So they would sometimes continue to play with their toys, or they had an adult in the room while the parent was gone.

因此，他们有时会继续玩玩具，或者当父母不在时，房间里有一个成年人。

They would stay with them.

他们会和他们在一起。

These were referred to as avoidant babies.

这些被称为回避型婴儿。

The C babies would respond to the return of the caregiver with acts of annoyance.

C 婴儿会对看护者回来做出恼怒的反应。

They seemed kind of angry, and those were referred to as ambivalent babies.

他们看起来有点生气，这些被称为矛盾婴儿。

And then the third category, the D babies, were the disorganized babies.

第三类，D 类婴儿，是杂乱无章的婴儿。

The child avoided interactions with everyone, and their behavior didn't really change whether or not that caregiver was there or not.

孩子避免与每个人互动，无论看护者是否在场，他们的行为都没有真正改变。

This work, this classic work, opened up a huge set of important questions that relate to what is the reestablishment of the bond really about?

这部作品，这部经典之作，提出了一系列重要的问题，这些问题涉及到重建纽带的真正目的是什么？

What's actually being figured out here is not whether or not there are four categories of babies.

这里真正要弄清楚的不是婴儿是否有四类。

That's interesting, but it presumably is more interesting to focus on what is it that defines a really good bond, a secure attachment, or an insecure attachment, or an avoidant attachment?

这很有趣，但也许更有趣的是关注什么定义了真正良好的联系、安全依恋、不安全依恋或回避型依恋？

And the four things are gaze, literally eye contact, vocalizations, so what we say and how we say it, affect or emotion, so the way that we express crying, smiling, et cetera, and touch.

这四件事是凝视，字面意义上的眼神交流，发声，我们所说的内容和说话的方式，情感或情感，我们表达哭泣、微笑等的方式，以及触摸。

But gaze, vocalization, affect, and touch are really the core of this thing that we call social bonds and emotionality.

但凝视、发声、情感和触摸实际上是我们所谓的社会纽带和情感的核心。

And it's clear from most all of the theories of emotional health that an ability to recognize when your own internal state is being driven primarily by external events as important for being able to emotionally regulate.

从大多数情绪健康理论中可以清楚地看出，识别自己的内部状态何时主要由外部事件驱动的能力对于情绪调节来说同样重要。

Right?

正确的？

People who are constantly being yanked around by the external happenings in the world, you would say are emotionally labile.

你可能会说，那些不断被世界上的外部事件拉扯的人情绪不稳定。

They are not in control of their emotions.

他们无法控制自己的情绪。

Even if they're calm all the time, if that calmness only arrives because they're in a placid environment, and then you put a cracker in that environment and they freak out, well, then they're not really calm.

即使他们一直都很平静，但如果这种平静只是因为他们处于平静的环境中而出现，然后你在那个环境中放了一块饼干，他们就会吓坏了，那么他们就不是真正平静了。

So how much the outside environment disrupts your internal environment has everything to do with this balance of interoception and exteroception, and it very likely has roots in whether or not you were secure attached or insecure attached, disorganized, or ambivalent as a baby.

因此，外部环境对你内部环境的干扰程度与内感受和外感受的平衡密切相关，而且它很可能根源于你在婴儿时期是否是安全依恋或不安全依恋、混乱或矛盾。

So while we can't travel back in time, there is an exercise that you can do to address, at least in this moment, whether or not you have a bias for exteroception or a bias for interoception.

因此，虽然我们无法回到过去，但至少在此时此刻，无论您是否有外感受或内感受的偏见，您都可以做一个练习来解决。

If you close your eyes right now and concentrate on the contact of any portion of your body and trying to bring as much of your attention to That point of contact is possible.

如果你现在闭上眼睛，专注于身体任何部分的接触，并尝试将尽可能多的注意力集中到那个接触点上，这是可能的。

And then from there, you're going to move your attention even more deeply into, say, the sensation of what's going on in your gut.

然后从那里开始，你将把你的注意力更深入地转移到，比如说，你的肠道里正在发生什么的感觉上。

Are you full?

你吃饱了吗？

Are you empty?

你空着吗？

Are you hungry?

你饿了吗？

Are you not?

你不是吗？

Is your heart beating?

你的心在跳动吗？

At what rate?

以什么速度？

What's the cadence of your breathing?

你的呼吸节奏是多少？

Basically bringing your focus and attention to everything at the surface of your skin and inward.

基本上将您的注意力集中到皮肤表面和内部的一切。

So I'm going to do a rare thing on the "Huberman Lab" podcast.

所以我要在“Huberman Lab”播客上做一件罕见的事情。

I'm going to introduce about five to eight seconds of silence in order to allow you to do that a little bit.

我将引入大约五到八秒的沉默，以便让您能够做到这一点。

Now try and do something that, for most people actually is a little bit harder, which is to purely exterocept.

现在尝试做一些对大多数人来说实际上有点困难的事情，那就是纯粹的外感受。

Put your eyes or your ears or both on anything in your immediate space.

将您的眼睛或耳朵或两者都放在您周围空间中的任何事物上。

I would say look across the room, pick a panel on the wall or a leg of a table or something, and try and bring as much of your attention to that as possible.

我会说，看看房间的另一边，挑选墙上的一块面板或桌腿之类的东西，然后尝试尽可能多地集中注意力。

And again, I'll take about five seconds of silence to allow you to exterocept.

再说一遍，我将沉默大约五秒钟，让您进行外部感受。

Okay, so what you probably found is that you were able to do that, but that some degree of interoception is maintained.

好吧，你可能发现你能够做到这一点，但一定程度的内感受得以维持。

It's hard to place 100% of your attention on something externally, unless it's really exciting, really novel.

很难将 100% 的注意力集中在外部事物上，除非它真的很令人兴奋、真的很新奇。

If you've ever watched a really great movie, presumably you're exterocepting more than you're interocepting until something exciting happens, and then you feel something.

如果你曾经看过一部非常精彩的电影，那么你的外感受可能比内感受更多，直到发生令人兴奋的事情，然后你就会感觉到一些东西。

You're actually tethering your emotional experience to something external.

实际上，您将自己的情感体验与外部事物联系在一起。

And now you can also do this dynamically.

现在您也可以动态地执行此操作。

You can decide to focus internally and then externally.

您可以决定先关注内部，然后再关注外部。

You can decide to split it 50%/50% or 70/30.

您可以决定将其分割为 50%/50% 或 70/30。

One can develop, you can develop, a heightened ability to do this, and the power of doing that is actually that when you are in environments where you feel like you're focused too much internally and you'd like to be focused more externally, you can actually do that deliberately.

一个人可以发展，你可以发展，一种更高的能力来做到这一点，而这样做的力量实际上是，当你感觉自己过于关注内部并且你想更加关注外部的环境时，你实际上可以故意这样做。

But as you notice, it takes work.

但正如您所注意到的，这需要付出努力。

These exercises are really what are at the core of these development of emotional bonds, because as we mentioned before, these four things, the gaze, vocalization, touch, and affect, those are happening very dynamically.

这些练习实际上是情感纽带发展的核心，因为正如我们之前提到的，凝视、发声、触摸和情感这四件事是动态发生的。

So if somebody winks at you, you're paying attention to their wink, but then you also notice how you feel.

因此，如果有人对你眨眼，你会注意到他们的眨眼，但你也会注意到自己的感受。

This is very dynamic.

这是非常动态的。

So if it seems overwhelming to try and interocept and exterocept and then shift the balance, you do that all the time.

因此，如果尝试内感受和外感受然后改变平衡似乎势不可挡，那么你就一直这样做。

Your brain and nervous system are fantastic at doing this.

你的大脑和神经系统非常擅长做到这一点。

Now, some people have a very hard time breaking out of a very strongly interoceptive mode.

现在，有些人很难摆脱非常强烈的内感受模式。

Some people have a harder time breaking out of their exteroceptive mode.

有些人很难摆脱外感受模式。

It's very interesting to note the extent to which we have biases in how interoceptive or exteroceptive we are.

有趣的是，我们对内感受或外感受的程度存在偏见。

Remember those three axes that we talked about earlier.

记住我们之前讨论过的这三个轴。

You have valence, good or bad.

你有价态，无论是好还是坏。

You have alertness, alert or calm.

你有警觉、警觉或冷静。

And you have interoceptive or exteroceptive bias.

而且你有内感受或外感受偏差。

Early in development, you start off with this interoceptive bias.

在发展的早期，你就从这种内感受偏见开始。

You are starting to develop expectations, predictions about how the outside world is going to work, and you are trying to figure out the reliability of outside events and people.

你开始对外部世界将如何运作产生期望和预测，并试图弄清楚外部事件和人的可靠性。

And where things are reliable, when people are reliable, we are able to give up more of our interoception.

当事情可靠时，当人们可靠时，我们就能够放弃更多的内感受。

There's literally trust that our interoceptive needs, our internal needs, will be met through bonds and actions of others.

从字面上看，我们相信我们的内感受需求，我们的内部需求，将通过他人的联系和行动得到满足。

And this starts to veer toward the discussion about neglect and trauma.

这开始转向关于忽视和创伤的讨论。

We are going to devote entire episodes, probably an entire month, to trauma and PTSD, but those have roots in what we're talking about now, and it's important to internalize and understand what we're talking about now in order to get the most out of those future conversations.

我们将用整集，可能是整整一个月的时间来讨论创伤和创伤后应激障碍，但这些都根源于我们现在正在谈论的内容，重要的是内化和理解我们现在正在谈论的内容，以便从未来的对话中获得最大收益。

So now I want to just pause, just shelve the discussion about interoception, exteroception for a moment, and I want to talk about what is arguably the second most, if not equally important, aspect of your development as it relates to emotionality and as it relates to this, what I call trust, but this ability to predict whether or not things in the outside world are reliable or not reliable in terms of their ability to help you meet your interoceptive needs.

所以现在我想暂停一下，暂时搁置关于内感受、外感受的讨论，我想谈谈你的发展中可以说是第二重要的方面，如果不是同样重要的话，因为它与情绪相关，并且与此相关，我称之为信任，但这种能力可以预测外部世界的事物是否可靠或不可靠，能够帮助你满足内感受的需求。

And that period is puberty.

而那个时期就是青春期。

I'd like to take a quick break and acknowledge our sponsor, AG1.

我想稍微休息一下并感谢我们的赞助商 AG1。

AG1 is a vitamin mineral probiotic drink that also includes prebiotics and adaptogens.

AG1 是一种维生素矿物质益生菌饮料，还包含益生元和适应原。

As somebody who's been involved in research science for almost three decades and in health and fitness for equally as long, I'm constantly looking for the best tools to improve my mental health, physical health, and performance.

作为一个从事科学研究近三十年以及同样长期从事健康和健身工作的人，我一直在寻找最好的工具来改善我的心理健康、身体健康和表现。

I discovered AG1 way back in 2012, long before I ever had a podcast or even knew what a podcast was, and I've been taking it every day since.

我早在 2012 年就发现了 AG1，那时我还没有播客，甚至还不知道播客是什么，从那时起我就每天都在听它。

I find that AG1 greatly improves all aspects of my health.

我发现 AG1 极大地改善了我健康的各个方面。

I simply feel much better when I take it.

当我服用它时，我只是感觉好多了。

AG1 uses the highest quality ingredients in the right combinations, and they're constantly improving their formulas without increasing the cost.

AG1 使用最优质的成分进行正确的组合，并且在不增加成本的情况下不断改进其配方。

Whenever I'm asked if I could take just one supplement, what would that supplement be?

每当我被问到是否可以只服用一种补充剂时，该补充剂会是什么？

I always say AG1.

我总是说AG1。

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

如果您想尝试 AG1，可以访问 Drinkag1.com/huberman 申请特别优惠。

Right now, they're giving away five free travel packs plus a year's supply of vitamin D3 K2.

目前，他们赠送五个免费旅行包以及一年的维生素 D3 K2。

Again, that's drinkag1.com/huberman to claim that special offer.

再次强调，您可以通过 Drinkag1.com/huberman 领取特别优惠。

So up until now, we've been talking mainly about psychology, not a lot of biology, not a lot of mechanism.

所以到目前为止，我们主要讨论的是心理学，而不是很多生物学，也不是很多机制。

And now we're going to transition into talking about mechanism, hormones, receptors, et cetera.

现在我们要转入讨论机制、激素、受体等等。

Puberty is an absolute biological event.

青春期是一个绝对的生物学事件。

It has a beginning, and it has a specific definition, which is the transition into reproductive maturity.

它有一个开始，也有一个具体的定义，就是向生殖成熟的过渡。

So there are a lot of hormonal changes, yes.

是的，荷尔蒙发生了很多变化。

There are also a lot of brain changes.

大脑也有很多变化。

And most people don't realize it, but the brain changes occur first.

大多数人没有意识到，但大脑的变化首先发生。

The brain turns on the hormone systems that allow puberty to occur One of the more interesting molecules that triggers puberty in all individuals is something called kisspeptin, K-I-S-S-P-E-P-T-I-N.

大脑开启激素系统，让青春期发生。触发所有个体青春期的更有趣的分子之一是一种叫做 Kisspeptin 的分子，K-I-S-S-P-E-P-T-I-N。

Kisspeptin.

吻肽。

Kisspeptin is made by the brain, and it stimulates large amounts of a different hormone called GnRH, gonadotropin-releasing hormone, to be released.

Kisspeptin 由大脑产生，它会刺激大量不同的激素（称为 GnRH）的释放，即促性腺激素释放激素。

Gonadotropin-releasing hormone then causes the release of another hormone called luteinizing hormone, or LH, which travels in the bloodstream and stimulates the ovaries of females to produce estrogen and the testes of males to produce testosterone.

然后，促性腺激素释放激素会导致另一种称为黄体生成素（LH）的激素释放，它在血液中传播，刺激女性卵巢产生雌激素，刺激男性睾丸产生睾酮。

Now, this is interesting because at this point, the testes in males start churning out tons of testosterone in order to trigger the development of secondary sexual characteristics, body hair and all the others, deepening of voice, et cetera.

现在，这很有趣，因为在这一点上，男性的睾丸开始产生大量睾酮，以引发第二性征、体毛和所有其他特征的发育、声音的低沉等。

And in females, estrogen is doing various other things, breast development, et cetera.

对于女性来说，雌激素还有其他各种作用，比如乳房发育等等。

So that's how puberty happens at the biological level.

这就是青春期在生物学层面上发生的方式。

It gets triggered by leptin and kisspeptin, and then this young child is now a different creature to some extent.

它是由瘦素和吻肽触发的，然后这个小孩子现在在某种程度上是一个不同的生物。

Not just because they're reproductively competent, of course, but because there's a shift in a number of the things that underlie these social bonds.

当然，这不仅仅是因为他们具有繁殖能力，还因为构成这些社会纽带的许多因素发生了变化。

There's a marked shift in a number of the things that allow children and adults to engage in predictive behavior about each other.

在许多事情上发生了显着的转变，使得儿童和成人能够对彼此进行预测行为。

And most of what consumes the minds and waking hours of adolescents and children who have gone through puberty and going through puberty is questions about how they relate to social structures, who they can rely on, and how they can make reliable predictions in the world now that they have more agency, that they are physically changed.

对于已经经历青春期和正在经历青春期的青少年和儿童来说，他们的思想和醒着的大部分时间都在思考他们如何与社会结构建立联系，他们可以依赖谁，以及他们如何在世界上做出可靠的预测，因为他们有了更多的代理权，他们的身体发生了变化。

In fact, you could argue that puberty is the fastest rate of maturation that you'll go through at any point in your life.

事实上，你可能会说青春期是你一生中任何时候都会经历的最快的成熟速度。

It's the largest change that you'll go through at any point in your life in terms of who you are, because your biology is fundamentally changed at the level of your brain and your bodily organs, all your organs from the skin inward.

这是你一生中任何时候都会经历的关于你是谁的最大变化，因为你的生物学在你的大脑和你的身体器官层面上发生了根本性的改变，从皮肤向内的所有器官。

So I want to visit a little bit of the research about some of the core needs that occur during puberty and adolescence.

因此，我想访问一些有关青春期和青少年时期发生的一些核心需求的研究。

So there's a terrific review article that was published in the journal "Nature" about the biology of adolescence and puberty, as well as some of the core needs and demands that have to be met for successful emotional maturation during that time.

因此，《自然》杂志上发表了一篇很棒的评论文章，内容涉及青春期和青春期的生物学，以及这段时期成功的情感成熟必须满足的一些核心需求和要求。

We will provide a link to that, but I just want to highlight a few of the things that they place in the final table.

我们将提供一个链接，但我只想强调他们在决赛桌中放置的一些内容。

I don't want to go through all the results right now because you could do that on your own if you like.

我现在不想查看所有结果，因为如果您愿意，您可以自己做。

They mainly highlight a lot of the changes in neurons and neural circuits.

它们主要强调了神经元和神经回路的许多变化。

For instance, I'll just highlight one.

例如，我只强调一个。

There's a connection between the dopamine centers in the brain and an area of the brain that's involved in emotion and dispersal.

大脑中的多巴胺中心​​与大脑中涉及情绪和扩散的区域之间存在联系。

Dispersal is very interesting.

分散是非常有趣的。

What you observe in animals and humans is that around the end of adolescence and during the transition to puberty, both because of changes in the brain and changes in hormones, there's an intense desire on the part of the child to get further and further away from primary caregivers.

你在动物和人类身上观察到的是，在青春期末期和青春期过渡期间，由于大脑的变化和激素的变化，孩子强烈渴望远离主要照顾者。

Mostly, there's a desire to start spending more time with friends, more time with peers, and less time with adults.

大多数情况下，人们希望开始花更多的时间与朋友在一起，更多的时间与同龄人在一起，更少的时间与成年人在一起。

So there's something about these hormones that don't just allow sexual reproduction.

因此，这些激素的某些作用不仅仅允许有性生殖。

They don't just change the brain and bodily organs and the shape of us.

它们不仅仅改变我们的大脑、身体器官和形状。

They also bias us towards dispersal, getting further and further away from primary caregivers in particular.

它们还使我们倾向于分散，尤其是与主要照顾者的距离越来越远。

And what's interesting is during puberty, there's increased connection, connectivity as we call it, between the prefrontal cortex, which is involved in motivation and decision-making, being able to suppress action for making long-term goals possible, as well as dopamine centers and the amygdala.

有趣的是，在青春期，前额皮质与多巴胺中心​​和杏仁核之间的联系（我们所说的连通性）增强了，前额皮质参与动机和决策，能够抑制实现长期目标的行动。

So there's this really broad integration and testing.

所以这是非常广泛的集成和测试。

I think this is the key element here, testing of circuits for emotions and reward as they relate to decisions.

我认为这是这里的关键要素，测试与决策相关的情绪和奖励回路。

And I think that's useful because when you look at the behavior of adolescents and teens, they are testing social interactions.

我认为这很有用，因为当你观察青少年的行为时，他们正在测试社交互动。

They are testing physical interactions with the world.

他们正在测试与世界的物理互动。

Oftentimes, they're engaging in unsafe behavior, and I would never try and justify that with the underlying neurology.

通常，他们会做出不安全的行为，而我永远不会尝试用潜在的神经学来证明这一点。

But the neuroscience points to increased connectivity between areas of the brain that are related to emotionality and to threat detection like the amygdala, but also reward.

但神经科学指出，大脑中与情绪和威胁检测相关的区域（如杏仁核）之间的连接性增强，但也与奖励相关。

So it's a time of testing behaviorally how different behaviors lead to success or not.

因此，这是一个从行为上测试不同行为如何导致成功的时期。

It's how different behaviors lead to fear states or not.

这就是不同的行为是否会导致恐惧状态的原因。

You can start to map the neurology onto some of this emotional exploration.

你可以开始将神经学映射到一些这种情感探索上。

I do realize that this episode is about emotions.

我确实意识到这一集是关于情感的。

Puberty is a time in which the internal state of the person or the animal is being sampled and tested against different exteroceptive events, only now they are able to guide those events with more agency.

青春期是一个人或动物的内部状态被采样并针对不同的外感受事件进行测试的时期，直到现在他们才能够以更多的代理来指导这些事件。

The child or the adolescent is now able, the teen really, is able to now sample many, many more exteroceptive events through behavior.

儿童或青少年现在能够，实际上，青少年现在能够通过行为体验到更多、更多的外感受事件。

And so adolescence and puberty is really seen as the period of development in which one self-samples for these two elements that we talked about at the beginning, which are how do I form bonds and how do I make predictions about what will make me feel good at a level of interoception?

因此，青春期和青春期确实被视为一个发展时期，在这个时期，一个人对我们一开始谈到的这两个要素进行自我采样，即我如何形成联系以及我如何预测什么会让我在内感受水平上感觉良好？

But in terms of the biology, it's clear that there's this stage of development where more autonomy More physical capability is triggered by these hormone changes in the brain and these peptide changes in the brain and body.

但就生物学而言，很明显，在发展的这个阶段，大脑中的激素变化以及大脑和身体中的肽变化会触发更多的自主权和更多的身体能力。

And that nonetheless brings us back to the exact same model that we started with in infancy of alert or calm, feel good or feel bad, primarily exterocepting, primarily interocepting.

尽管如此，这还是让我们回到了我们在婴儿期警觉或平静、感觉良好或感觉糟糕时开始的完全相同的模型，主要是外感受，主要是内感受。

So I keep going back to this, I'm sort of like a repeating record on that because the same core algorithm, the same core function is at play throughout the lifespan.

所以我一直回到这个，我有点像重复记录，因为相同的核心算法，相同的核心功能在整个生命周期中发挥作用。

And that's a useful framework in my opinion because it allows you to sort through all the data and information that's out there about, well, this area, the stria terminalis is active, or the basal lateral amygdala is active, or gray matter thickening, or this hormone or that hormone, and return to a kind of kernel of certainly not exhaustive truth, it doesn't cover all aspects of emotionality, but at least establishes some groundwork from which you can start to evaluate how different behaviors might or might not make sense, how certain emotional responses might or might not make sense, regardless of the age of the person or the organism.

在我看来，这是一个有用的框架，因为它可以让你对所有关于这个区域的数据和信息进行排序，终纹是活跃的，或者基底外侧杏仁核是活跃的，或者是灰质增厚，或者是这种激素或那种激素，并返回到一种当然不是详尽无遗的事实的核心，它并没有涵盖情感的所有方面，但至少建立了一些基础，从中你可以开始评估不同的行为可能会或可能不会。有意义，无论人或有机体的年龄如何，某些情绪反应可能有意义或可能没有意义。

I'd like to take a quick break and thank 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 ratios, but no sugar.

这意味着电解质、钠、镁和钾的比例正确，但没有糖。

We should all know that proper hydration is critical for optimal brain and body function.

我们都应该知道，适当的水分对于最佳的大脑和身体功能至关重要。

In fact, even a slight degree of dehydration can diminish your cognitive and physical performance to a considerable degree.

事实上，即使是轻微程度的脱水也会在很大程度上降低您的认知和身体表现。

It's also important that you're not just hydrated, but that you get adequate amounts of electrolytes in the right ratios.

同样重要的是，您不仅要补充水分，还要以正确的比例获得足量的电解质。

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

喝一包溶解在水中的 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 both, I dissolve one packet of LMNT in about 16 to 32 ounces of water when I wake up in the morning, and I drink that basically first thing in the morning.

为了确保我摄入适量的两者，当我早上醒来时，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 a packet of 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.

在进行任何体育锻炼时，我还会喝一包溶解在水中的 LMNT，尤其是在炎热的日子里，当我大量出汗并失去水分和电解质时。

There are a bunch of different great tasting flavors of LMNT.

LMNT 有多种不同的美味口味。

I like the watermelon, I like the raspberry, I like the citrus.

我喜欢西瓜，我喜欢覆盆子，我喜欢柑橘。

Basically, I like all of them.

基本上，我都喜欢。

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

如果您想尝试 LMNT，可以访问 Drinklmnt.com/huberman，购买任何 LMNT 混合饮料即可领取 LMNT 样品包。

Again, that's Drink LMNT, spelled L-M-N-T.

再说一遍，这是 Drink LMNT，拼写为 L-M-N-T。

So it's drinklmnt.com/huberman to claim a free sample pack.

因此，请前往 Drinklmnt.com/huberman 索取免费样品包。

There's a theory of emotional development that I find particularly interesting which is from Alan Schore at UCLA, that talks about how most of our testing of bonds and relationships is this seesawing back and forth between very dopaminergic, so driven by dopamine, or serotonergic, driven by serotonin states.

我发现加州大学洛杉矶分校的艾伦·肖尔 (Alan Schore) 提出的一种情绪发展理论特别有趣，该理论讨论了我们对纽带和关系的大部分测试是如何在多巴胺能（由多巴胺驱动）或血清素能（由血清素状态驱动）之间来回摇摆。

And this starts with infant and mother or infant and father.

这从婴儿和母亲或婴儿和父亲开始。

Healthy emotional development clearly begins with an ability for the caretaker and child to be in calm, peaceful, soothing, touch-oriented, eye-gazing type of behaviors.

健康的情绪发展显然始于看护者和孩子保持冷静、平和、舒缓、触摸、凝视行为的能力。

Those really drive serotonin, the endogenous opioid system, oxytocin.

这些确实会驱动血清素、内源性阿片类系统、催产素。

Things that are very calming and are centered around pleasure with the here and now, as well as excited states of what we're going to do next.

那些非常平静的事情，围绕着此时此地的快乐，以及我们下一步要做的事情的兴奋状态。

There's actually a kind of characteristic sign of the dopaminergic interaction, where both caretaker and child are wide-eyed, the pupils dilate.

实际上，多巴胺能相互作用有一种特征性迹象，看护者和孩子都睁大眼睛，瞳孔放大。

That's a signature of arousal.

这是觉醒的标志。

They get really excited.

他们真的很兴奋。

Oftentimes the baby will look away if it gets really excited.

通常，如果宝宝非常兴奋，他就会把目光移开。

Those are signatures of dopamine release in the body.

这些是体内多巴胺释放的特征。

And in adolescence, these same things carry forward, where their good bonds are achieved through hanging around, watching TV, just kind of being there, playing video games or texting together or talking, whatever it is that the soothing local activity happens to be, as well as adventure and things that are exciting.

在青春期，这些同样的事情会继续下去，他们的良好纽带是通过闲逛、看电视、呆在那里、玩电子游戏、一起发短信或聊天，无论是什么令人舒缓的当地活动，以及冒险和令人兴奋的事情来实现的。

And so this kind of seesawing back and forth between the different reward systems seems to be the basis from which healthy emotional bonds are created.

因此，不同奖励系统之间的这种来回拉锯似乎是建立健康情感纽带的基础。

We can't have a complete conversation about emotions and bonds and social connection without talking about oxytocin.

如果不谈论催产素，我们就无法完整地谈论情感、纽带和社会联系。

Oxytocin has come to such prominence in the last decade or so and seems to be everywhere anytime you hear a discussion about neuroscience in the brain or hormones in the brain.

催产素在过去十年左右的时间里变得如此突出，每当你听到有关大脑神经科学或大脑激素的讨论时，催产素似乎无处不在。

Oxytocin is released in response to lactation in females.

女性在哺乳时会释放催产素。

It is released in response to sexual interactions.

它是根据性互动而释放的。

It is released in response to non-sexual touch.

它是对非​​性接触的反应而释放的。

It's released in males and females.

它在男性和女性中释放。

And indeed, it's involved in pair bonding and the establishment of social bonds in general.

事实上，它涉及结对关系和一般社会纽带的建立。

How it does that seems to be by matching internal state.

它是如何做到这一点的似乎是通过匹配内部状态。

It seems to both increase synchrony of internal states somehow.

它似乎都以某种方式增加了内部状态的同步性。

Maybe it sets a level of calmness or alertness.

也许它设定了一定程度的冷静或警觉。

That seems like a reasonable hypothesis.

这似乎是一个合理的假设。

As well as raising people's awareness for the emotional state of their partner.

以及提高人们对伴侣情绪状态的认识。

And again, this brings us back to this alertness, calmness axis and this interoceptive, exteroceptive axis.

再次，这让我们回到警觉、冷静轴和内感受、外感受轴。

In order to form good bonds, we can't just be thinking about how we feel.

为了建立良好的关系，我们不能只考虑自己的感受。

We also need to be paying attention to how others feel, and we're evaluating a match.

我们还需要关注其他人的感受，并且我们正在评估一场比赛。

We're trying to see whether or not there seems to be some sort of synchrony between states.

我们试图了解状态之间是否存在某种同步性。

And oxytocin both seems to increase that synchrony and increase the awareness for the emotional state of others.

催产素似乎既能增加这种同步性，又能提高对他人情绪状态的认识。

So here are some experiments that involve the administration of intranasal oxytocin.

这里有一些涉及鼻内催产素给药的实验。

What's been reported is increased positive communication among couples.

据报道，夫妻之间的积极沟通有所增加。

That study, just for those of you who like, was published in Biological Psychiatry, which my psychiatry colleagues tell me is a fine journal, and the title is "Intranasal oxytocin increases positive communication and reduces the stress hormone cortisol levels during couple conflict." They have them fight with and without oxytocin.

这项研究发表在《生物精神病学》（Biological Psychiatry）上，我的精神病学同事告诉我，这是一本很好的期刊，仅供喜欢的人参考。该研究的标题是“鼻内催产素可以增加积极的沟通，并降低夫妻冲突期间的应激激素皮质醇水平”。他们让他们在有或没有催产素的情况下进行战斗。

So interesting.

太有趣了。

Very much in line with the idea that oxytocin is the "trust hormone."

非常符合催产素是“信任激素”的理念。

The other molecule that we make that's extremely important for social bonds and emotionality is one that we're going to talk about more in the month on hormones, and that's vasopressin.

我们制造的另一种分子对社会纽带和情感极其重要，我们将在本月更多地讨论激素，那就是加压素。

Vasopressin has effects on the brain directly.

加压素直接作用于大脑。

It actually creates feelings of giddy love.

它实际上创造了令人眼花缭乱的爱的感觉。

It also has very interesting effects on monogamous or non-monogamous behavior.

它对一夫一妻制或非一夫一妻制行为也有非常有趣的影响。

This, again, we will revisit in the future, but there's a beautiful set of experiments that have been done in a little rodent species called a prairie vole.

我们将来还会再次讨论这一点，但我们已经在一种叫做草原田鼠的小型啮齿动物身上进行了一系列精彩的实验。

It turns out there are two different populations of prairie voles.

事实证明，草原田鼠有两个不同的种群。

Some are monogamous.

有些是一夫一妻制。

They always mate with the same other prairie vole, and some are very robustly non-monogamous.

它们总是与同一只草原田鼠交配，有些草原田鼠非常顽固地非一夫一妻制。

They mate with as many other prairie voles as they can.

它们会与尽可能多的其他草原田鼠交配。

And it turns out that levels of vasopressin and/or vasopressin receptor dictate whether or not they're monogamous or not.

事实证明，加压素和/或加压素受体的水平决定了它们是否是一夫一妻制。

And there's actually some interesting evidence in humans when people report their behavior, assuming they're reporting it accurately, that vasopressin and vasopressin levels can relate to monogamy or non-monogamy in humans as well.

事实上，当人们报告自己的行为时，假设他们准确地报告了行为，就会发现一些有趣的证据表明，加压素和加压素水平也与人类的一夫一妻制或非一夫一妻制有关。

We're going to talk about this in the month on hormones.

我们将在本月讨论有关激素的问题。

If we're talking about the neuroscience of emotions, we have to talk about the vagus nerve.

如果我们谈论情绪的神经科学，我们就必须谈论迷走神经。

I described what the vagus nerve is in a previous episode.

我在上一集中描述了迷走神经是什么。

That it's these connections between the body and the viscera, including the gut, the heart, the lungs, and the immune system, and the brain, and that the brain is also controlling these organs, so it's a two-way street.

身体和内脏之间的联系，包括肠道、心脏、肺、免疫系统和大脑，大脑也控制着这些器官，所以这是一条双向路。

There's this big myth out there that I mentioned before that stimulating the vagus in various ways leads to calmness, that it's always going to calm you down, and that is false.

我之前提到过一个很大的神话，即以各种方式刺激迷走神经会导致平静，它总是会让你平静下来，但这是错误的。

Now, this is interesting in light of emotionality because of work that's been done by many groups, but in particular, I'm going to focus on the work of a colleague of mine, Karl Deisseroth at Stanford, who's a psychiatrist, but has also developed a lot of tools to adjust the activity of neurons in real time using light and electrical stimulation and so forth.

现在，从情感角度来看，这很有趣，因为许多小组已经完成了工作，但我将特别关注我的一位同事，斯坦福大学的 Karl Deisseroth 的工作，他是一名精神病学家，但也开发了很多工具，可以使用光和电刺激等来实时调整神经元的活动。

I'll refer you to an article in "The New Yorker" that was published about this a few years ago.

我将向您推荐几年前发表在《纽约客》上的一篇关于此问题的文章。

I'm going to read a brief excerpt, but I'll put the link in the caption as well.

我将阅读简短的摘录，但我也会将链接放在标题中。

He's talking to an extremely depressed, suicidally depressed patient who has a small device implanted that allows her to adjust her vagus nerve activity.

他正在与一位极度抑郁、有自杀倾向的患者交谈，她体内植入了一个小装置，可以让她调节迷走神经活动。

They're in his office, and they're talking, and he asks her how she's doing, and she describes how she's been doing as previously as "going pancake" which for her just means totally laid out flat, not much going on.

他们在他的办公室里，正在交谈，他问她过得怎么样，她将自己的表现描述为“去煎饼”，这对她来说意味着完全平铺直立，没有太多事情发生。

She talks about how she doesn't want to pursue a job.

她谈到她不想找工作。

She's really depressed.

她真的很郁闷。

And he says in typical good psychiatrist fashion, "Well, that's a lot to think about." That's actually the quote.

他以典型的优秀精神病学家的方式说道：“嗯，有很多事情需要考虑。”这实际上是引用。

And they talk about her blood pressure, et cetera.

他们谈论她的血压等等。

And then she says mood's been down, just spiraling down.

然后她说情绪一直低落，呈螺旋式下降。

Talks about insomnia, bad dreams, low appetite.

谈论失眠、噩梦、食欲不振。

So this is severe depression.

所以这是严重的抑郁症。

This is what we call major depression.

这就是我们所说的重度抑郁症。

And then she requests, "Can we please go up to 1.5 on vagus stimulation?" She'd been receiving 1.2 milliamps of stimulation every five minutes to 30 seconds, but was no longer able to feel the effects.

然后她问道：“我们可以将迷走神经刺激提高到 1.5 吗？”她每 5 分钟到 30 秒就会接受 1.2 毫安的刺激，但已经感觉不到效果了。

So he says, "Okay, I think we can go up a little.

所以他说：“好吧，我想我们可以上升一点。

You're tolerating things well." They start the stimulation and quote, "In the course of the next few minutes", her name was Sally, "underwent a remarkable change.

你对事情的容忍度很好。”他们开始刺激并引用，“在接下来的几分钟内”，她的名字叫莎莉，“经历了显着的变化。

Her frown disappeared.

她的皱眉消失了。

She became cheerful, describing the pleasure she'd had during the Christmas holiday and recounting how she'd recently watched some YouTube videos of Deisseroth.

她变得很高兴，描述了她在圣诞假期期间的快乐，并讲述了她最近如何观看 Deisseroth 的一些 YouTube 视频。

She was still smiling and talking when the session ended, and they walked out to the reception area." So this is just by stimulating and activating the vagus.

会议结束时，她仍然微笑着说话，他们走到接待区。”所以这只是通过刺激和激活迷走神经。

Now why am I bringing this up?

现在我为什么要提出这个？

Well, for several reasons.

嗯，有几个原因。

One is the vagus is fascinating in terms of the brain-body connection.

一是迷走神经在大脑与身体的连接方面非常有趣。

Two, I'd like to keep trying to dispel the myth that vagus stimulation is all about being calm.

第二，我想继续努力消除迷走神经刺激就是保持冷静的神话。

It's really about being alert.

这确实是要保持警惕。

I don't know how that originally got going backwards, but it's about being alert.

我不知道最初是如何倒退的，但这是关于保持警惕。

And once again, level of alertness or level of calmness is impacting emotion.

警觉程度或冷静程度再次影响情绪。

That this axis of alertness and calmness is one primary axis in emotion.

警觉和冷静的轴是情绪的一个主轴。

It's not the only one, because there's also this valence component of good or bad, and those two aren't the only ones because there's also this component of interoceptive, exteroceptive that we talked about earlier, and there will be others, too.

它不是唯一的，因为还有好或坏的效价成分，这两个不是唯一的，因为还有我们之前讨论过的内感受、外感受的成分，而且还会有其他成分。

Again, it's not exhaustive.

再次强调，这并不详尽。

But I find it fascinating, and it really brings us back to where we started, which is what are the core elements of emotion, and what can you do about them?

但我觉得它很有趣，它真的让我们回到了我们开始的地方，那就是情感的核心要素是什么，你能对它们做什么？

This business of how you conceptualize emotions is really the most powerful tool you can ever have in terms of understanding and regulating your emotional state, if you're willing to try and wrap your head around it.

如果你愿意尝试并认真思考的话，关于如何概念化情绪的这件事实际上是你在理解和调节你的情绪状态方面可以拥有的最强大的工具。

I realize it's not the simplest thing to do, but rather than think of emotions as just these labels, happy, sad, awe, depressed.

我意识到这不是最简单的事情，但不要将情绪仅仅视为这些标签：快乐、悲伤、敬畏、沮丧。

Thinking about emotions, excuse me, as elements of the brain and body that encompass levels of alertness, that include a dynamic with the outside world and your perception of your internal state, and starting to really think about emotions in a structured way can not only allow you to understand some of the pathology of when you might feel depressed or anxious, or others are depressed and anxious, but also to develop a richer emotional experience to anything.

抱歉，将情绪视为大脑和身体的元素，包含警觉程度，包括与外部世界的动态以及您对内部状态的感知，并开始以结构化的方式真正思考情绪，不仅可以让您了解当您可能感到沮丧或焦虑或其他人感到沮丧和焦虑时的一些病理学，而且还可以对任何事情形成更丰富的情绪体验。

So I offer it to you as a source of knowledge from which you can start to think about your emotional life differently, I hope, as well as others, in a way that builds more richness into that experience, not that detracts from it.

因此，我将它作为知识的来源提供给您，从中您可以开始以不同的方式思考您的情感生活，我希望，以及其他人，以一种为这种体验增添更多丰富性的方式，而不是减损它。

I want to thank you for your time and attention, and thank you for your interest in science.

我要感谢您的时间和关注，并感谢您对科学的兴趣。