Mental Health Toolkit: Tools to Bolster Your Mood & Mental Health

Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life.

欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。

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 discussing tools for mood and mental health.

今天，我们正在讨论情绪和心理健康的工具。

I will include tools and resources taken from the guest episode that I did with Dr. Lisa Feldman Barrett, who is a psychologist and neuroscientist whose laboratory focuses on mood and emotions.

我将包括从我与 Lisa Feldman Barrett 博士合作的客座节目中获取的工具和资源，她是一位心理学家和神经科学家，其实验室专注于情绪和情绪。

During that episode, she mentioned several important tools that I do believe everybody should apply, and that indeed I've been applying to my own life and have found to be extremely beneficial.

在那一集里，她提到了几个重要的工具，我相信每个人都应该使用这些工具，而且我确实已经将它们应用到了自己的生活中，并且发现它们非常有益。

I will also highlight some of the specific research articles those tools are based on which were not covered in the podcast with Lisa.

我还将重点介绍这些工具所基于的一些具体研究文章，这些文章在 Lisa 的播客中没有涵盖。

I will also discuss tools gleaned from the four-episode series that I did on mental health with Dr. Paul Conti, who is a medical doctor specializing in psychiatry.

我还将与 Paul Conti 博士讨论我从四集的心理健康系列节目中收集到的工具，Paul Conti 博士是一位专门从事精神病学的医生。

And that episode, as some of you may already know, focused on mental health and the self, as well as relationships, and it included a deep discussion of what is the self.

正如你们中的一些人可能已经知道的那样，这一集重点关注心理健康和自我以及人际关系，其中包括对什么是自我的深入讨论。

We talked about the unconscious mind and the conscious mind, and we also covered a lot of tools for understanding oneself, both within the context of therapy but also within the context of things that one can do alone and that require zero cost.

我们讨论了无意识思维和有意识思维，我们还讨论了许多了解自己的工具，无论是在治疗的背景下，还是在人们可以单独完成且需要零成本的事情的背景下。

In addition, we talked about tools for improving relationships.

此外，我们还讨论了改善关系的工具。

We talked about first principles of self-care.

我们讨论了自我保健的首要原则。

So I will provide highlights and takeaways of those tools during today's episode.

因此，我将在今天的节目中提供这些工具的亮点和要点。

And thirdly, I will include tools, what we often refer to as protocols, gleaned from some recent publications, indeed, publications that came out as recently as two weeks ago, which really emphasize specific things that we can all do that, again, are zero cost that have been shown in quality peer-reviewed research to significantly improve mood and mental health.

第三，我将包括从最近的一些出版物中收集的工具，我们通常所说的协议，事实上，最近出版的两周前的出版物，它们真正强调我们都可以做的具体事情，同样，这是零成本，已在高质量的同行评审研究中证明可以显着改善情绪和心理健康。

For instance, if you are a regular listener of this podcast, you are probably familiar with my nearly constant reminder that people should view morning sunlight and afternoon sunlight, and if you can't, to embrace some alternatives, like looking at bright artificial light, although sunlight is best.

例如，如果您是此播客的常客，您可能熟悉我几乎不断的提醒，即人们应该观看早晨的阳光和下午的阳光，如果不能，请接受一些替代方案，例如观看明亮的人造光，尽管阳光是最好的。

Well, there was a recent paper published in the journal "Nature Mental Health," an excellent journal, focusing on not just the positive effects of viewing light at those times of day and indeed throughout the day, but also the independent and positive effects of being in darkness for six to eight hours every night.

嗯，最近有一篇论文发表在《自然心理健康》杂志上，这是一本优秀的杂志，不仅关注在一天中的这些时间甚至全天观看光线的积极影响，而且还关注每晚处于黑暗中六到八小时的独立和积极影响。

That's right.

这是正确的。

Not only is light during the day correlated with significantly improved mental health outcomes, but darkness at night, that is avoiding lights, not just bright lights, but lights for up to eight hours at certain periods of your 24-hour circadian cycle, has been correlated with improved mental health outcomes and indeed has been shown to significantly offset certain negative mental health outcomes.

不仅白天的光线与显着改善的心理健康结果相关，而且夜间的黑暗，即避免灯光，不仅仅是明亮的灯光，而是在 24 小时昼夜节律周期的某些时间段内长达八小时的灯光，也与改善的心理健康结果相关，并且确实已被证明可以显着抵消某些负面的心理健康结果。

This is a spectacular study.

这是一项引人注目的研究。

Again, it involved an enormous number of research subjects, more than 85,000 research subjects, and it touches on a large number of actionable protocols that I've distilled down to just one or two things that all of us can easily do to improve our mood and mental health on a consistent basis.

同样，它涉及大量的研究对象，超过 85,000 个研究对象，涉及大量可操作的方案，我将这些方案提炼为我们所有人都可以轻松做到的一两件事，以一致地改善我们的情绪和心理健康。

Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford.

在开始之前，我想强调一下，这个播客与我在斯坦福大学的教学和研究角色是分开的。

It is, however, part of my desire and effort to bring zero cost to consumer information about science and science-related tools to the general public.

然而，我的愿望和努力的一部分是向公众提供有关科学和科学相关工具的零成本消费者信息。

In keeping with that theme, I'd like to thank the sponsors of today's podcast.

为了与这个主题保持一致，我要感谢今天播客的赞助商。

Okay.

好的。

Let's talk about tools for improving mood and mental health.

让我们谈谈改善情绪和心理健康的工具。

I think it goes without saying that these are extremely important topics for everyone, not just to know about, but in my opinion, also for people to implement.

我认为不言而喻，这些对每个人来说都是极其重要的话题，不仅需要了解，而且在我看来，也适合人们实施。

And the reason is that we are currently in a worldwide mental health crisis.

原因是我们目前正处于世界范围内的心理健康危机。

And while we could debate the reason why we are in a worldwide mental health crisis, it's very, very clear that mood disorders and challenges with mental health abound.

虽然我们可以争论我们陷入全球性心理健康危机的原因，但非常非常清楚的是，情绪障碍和心理健康挑战比比皆是。

And of course, there are many different therapies for the treatment of mood disorders and mental health.

当然，有许多不同的疗法可用于治疗情绪障碍和心理健康。

Everything from talk therapy with a psychologist or psychiatrist or social worker, prescription drug treatments, there are nutritional approaches, somatic approaches.

从心理学家、精神病学家或社会工作者的谈话治疗、处方药治疗、营养方法、躯体方法等一切。

And I want to be clear that I do believe that there's value in all of these approaches.

我想澄清的是，我确实相信所有这些方法都有价值。

What tends to matter in terms of what sorts of tools and approaches one adopts includes both access, so whether or not people have access to these type of therapies, whether or not they can afford them on a consistent basis, and also, of course, the severity of the mood or mental health disorder.

就人们采用何种工具和方法而言，最重要的往往包括获取途径，即人们是否能够获得这些类型的治疗，他们是否能够持续负担得起这些治疗，当然，还有情绪或心理健康障碍的严重程度。

And I'd be remiss, of course, if I didn't make the statement, and I don't say this just to protect me, I also say this to protect all of you and those that you know, that if you are concerned about yourself or somebody else having a serious mood or mental health disorder, please do seek out help from a licensed clinical psychologist or psychiatrist or other healthcare professional who's qualified to help you in that regard.

当然，如果我没有发表声明，那就是我的失职，我这么说并不是为了保护我，我这么说也是为了保护你们所有人和你们认识的人，如果您担心自己或其他人患有严重的情绪或心理健康障碍，请务必向有执照的临床心理学家或精神病学家或其他有资格在这方面为您提供帮助的医疗保健专业人士寻求帮助。

With that said, we can now have a discussion about tools and protocols for enhancing mood and mental health that truly apply to everybody, regardless of age.

话虽如此，我们现在可以讨论真正适用于每个人（无论年龄）的增强情绪和心理健康的工具和方案。

To start off, I want to talk about a fundamental aspect of mood and mental health enhancement that was discussed both in the guest episode with Dr. Lisa Feldman Barrett, as well as in the guest series with Dr. Paul Conti, and that has to do with what Dr.

首先，我想谈谈情绪和心理健康增强的一个基本方面，这在与丽莎·费尔德曼·巴雷特博士的客座剧集以及与保罗·康蒂博士的客座系列中都进行了讨论，这与巴雷特博士的客座节目有关。

Paul Conti referred to as the first principles of self-care or mental health.

保罗·康蒂（Paul Conti）称为自我保健或心理健康的首要原则。

The first principles of self-care include, but are not limited to, taking excellent care of one's biology, which of course includes both the mind and the body.

自我保健的首要原则包括但不限于照顾好自己的生理机能，当然包括心灵和身体。

And in order to make this very simple and actionable, I've distilled out what I refer to as the Big Six.

为了使这个变得非常简单和可操作，我提炼出了我所说的“六大”。

I've sometimes referred to these as the six major pillars of health, both mental health and physical health, as well as performance for that matter.

我有时将这些称为健康的六大支柱，包括心理健康和身体健康，以及与此相关的表现。

But if we're going to talk about tools for mood and mental health, we absolutely can't discard discussions about our biology.

但如果我们要谈论情绪和心理健康的工具，我们绝对不能放弃有关我们生物学的讨论。

That is, we need to make sure that we're taking care of our normal biological function and indeed enhancing the production of specific neurotransmitters and neuromodulators that we are optimizing, yes, I use the word optimizing, the function of our so-called autonomic nervous system, that aspect of our nervous system that's humming in the background all the time.

也就是说，我们需要确保我们正在照顾我们的正常生物功能，并确实增强我们正在优化的特定神经递质和神经调节剂的产生，是的，我使用“优化”这个词，我们所谓的自主神经系统的功能，我们神经系统的那个方面一直在后台嗡嗡作响。

It's operating unconsciously to regulate our sleep-wake cycles.

它在无意识地运作来调节我们的睡眠-觉醒周期。

It's regulating how well or poorly we react to things.

它调节我们对事物反应的好坏。

It's regulating how much dopamine, serotonin, epinephrine, acetylcholine we're producing.

它调节我们产生的多巴胺、血清素、肾上腺素、乙酰胆碱的量。

All of this stuff is humming in the background and sets the stage for all the conscious work that we might put to, for instance, trying to understand what our life narrative is, what our unconscious mind is doing, what sorts of defenses it might be producing.

所有这些东西都在背景中嗡嗡作响，为我们可能进行的所有有意识的工作奠定了基础，例如，试图理解我们的生活叙事是什么，我们的潜意识在做什么，它可能产生什么样的防御。

All of the sort of high-level and directed work that we're going to talk about a little bit later exists on a background of autonomic function, of neurotransmitter production, of hormone production, not just testosterone and estrogen, but things like cortisol, prolactin, and on and on.

我们稍后要讨论的所有高水平和定向工作都存在于自主功能、神经递质产生、激素产生的背景下，不仅仅是睾酮和雌激素，还有皮质醇、催乳素等等。

So it's important to understand that if our goal is to be in the best possible mood given our life circumstances, and to have the best possible mental health given our life circumstances, and to improve our mood and mental health consistently over time, that we have to pay attention to what I'm referring to here as the big six or the six pillars of mental health.

因此，重要的是要理解，如果我们的目标是在生活环境中保持最佳的情绪，在生活环境中保持最佳的心理健康，并随着时间的推移持续改善我们的情绪和心理健康，那么我们就必须关注我在这里所说的心理健康的六大支柱。

And those are, just to list them off and then I'll go into a little bit more detail, sleep, sunlight, although I'd like to modify sunlight because based on some new data that just came out a couple of weeks ago, I'd like to now make that second pillar not sunlight, but light/dark.

这些只是将它们列出来，然后我将更详细地介绍睡眠、阳光，尽管我想修改阳光，因为根据几周前刚刚发布的一些新数据，我现在想使第二根支柱不是阳光，而是光/暗。

So we could even just think about it as light, when and how much light you get.

因此，我们甚至可以将其视为光，即何时获得光以及获得多少光。

But what you'll soon learn is that how much dark you get is also extremely important.

但您很快就会了解到，获得多少黑暗也非常重要。

So we've got sleep, light, movement is the third, nutrition, social connection, and stress control.

所以我们有睡眠、光线、运动是第三、营养、社会联系和压力控制。

Now, these are topics that I've spoken about extensively on previous Huberman Lab podcast episodes.

现在，这些是我在之前的休伯曼实验室播客节目中广泛谈论过的主题。

So I don't want to go into a deep dive of each of these six pillars right now, but I am going to just give you a few highlights of each, and then, of course, we will provide links in the show note captions for which you can go on the deep dive if you like.

因此，我现在不想深入探讨这六个支柱中的每一个，但我只会向您介绍每个支柱的一些亮点，然后，当然，我们将在显示注释标题中提供链接，如果您愿意，您可以深入了解这些链接。

And I also would like to mention that if you ever have questions about specific protocols or tools and you're seeking those out or previous episodes or specific timestamps of previous episodes of this podcast, you can go to our newly revamped hubermanlab.com website and put any topic of interest or even several topics of interest into the search function, and it will take you to the very specific timestamps and other resources that provide information on those topics.

我还想提一下，如果您对特定协议或工具有疑问，并且您正在寻找该播客的前几集或前几集的特定时间戳，您可以访问我们新改版的 hubermanlab.com 网站，将任何感兴趣的主题甚至几个感兴趣的主题放入搜索功能中，它将带您到非常具体的时间戳和提供有关这些主题的信息的其他资源。

So I'm going to go into a few of the key bullet points about each of the six pillars, or what I also refer to as the big six of self-care and mental health.

因此，我将详细介绍关于六大支柱的几个关键要点，或者我也将其称为自我保健和心理健康的六大支柱。

Again, this is a necessary list, but is not sufficient.

同样，这是一个必要的列表，但还不够。

Again, necessary to do these things every 24 hours, indeed every 24 hours, if you want to have the best possible mood and mental health, but it is not sufficient.

再次强调，如果你想拥有最好的情绪和心理健康，每 24 小时必须做一次这些事情，确实是每 24 小时做一次，但这还不够。

That means you still need to do some of the other things that we're going to talk about in terms of directed approaches at improving mood and mental health if you are to, quote, unquote, "optimize your mood and mental health," or if you are, let's just say, trying to constantly improve your mood and mental health.

这意味着，如果您要引用或取消引用“优化您的情绪和心理健康”，或者如果您正在尝试不断改善您的情绪和心理健康，那么您仍然需要做我们将在改善情绪和心理健康的定向方法方面讨论的其他一些事情。

But these are the necessary but not sufficient pillars of mental health.

但这些是心理健康的必要但还不够的支柱。

So under the heading of sleep, it's safe to say that most people need between six to eight hours of sleep per night.

因此，在睡眠的标题下，可以肯定地说，大多数人每晚需要六到八小时的睡眠。

Some people can get away with five, some people need as much as 9 or 10.

有些人可以带五个，有些人需要九个或十个。

Certainly growing kids, babies, teenagers, and those that are suffering from some sort of illness are going to need more, as much as 9, 10, maybe even 12 hours of sleep per night.

当然，成长中的孩子、婴儿、青少年和那些患有某种疾病的人将需要更多的睡眠时间，每晚多达 9、10、甚至 12 小时。

However, most people do well to get somewhere between six and eight hours of sleep per night.

然而，大多数人每晚睡眠六到八小时就足够了。

You're just going to have to experiment and figure out what's best for you.

您只需进行试验并找出最适合您的方法。

Now, one thing I heard recently, so I can't claim this as an original idea, but that I think is a really good way to think about sleep, is that sleep, much like physical fitness, is something that we have to constantly be working on.

现在，我最近听到一件事，所以我不能说这是一个原创想法，但我认为这是思考睡眠的一个很好的方式，那就是睡眠，就像身体健康一样，是我们必须不断努力的事情。

It's not the sort of thing where you can get a great night's sleep one night and then the next night just kind of let all the protocols go and expect to get a great night's sleep.

这并不是那种你可以在一个晚上睡个好觉，然后第二天晚上就放开所有的协议并期望睡个好觉的事情。

You don't have to be neurotic about getting a great night's sleep.

您不必为了睡个好觉而感到神经质。

Indeed, I do believe that we should strive to get enough quality sleep as many of the nights of our life as possible, and if you can't do that, hopefully it's for good reasons.

事实上，我确实相信我们应该努力在一生中尽可能多的夜晚获得足够的优质睡眠，如果你做不到这一点，希望这是有充分理由的。

But of course, things happen in life, raising kids, you have emergencies, all-nighters to study so you can make sure you get the best possible grade on an exam, et cetera.

但是，当然，生活中会发生一些事情，抚养孩子，你有紧急情况，通宵学习以确保你在考试中获得最好的成绩，等等。

But we should all strive to get the best quality sleep that we can and as much of it most nights of our lives.

但我们都应该努力获得最好的睡眠质量，并且在生命中的大多数夜晚都尽可能多地获得睡眠。

So it's important to look at sleep as a process that you're going to be working on for the rest of your life, just like fitness.

因此，将睡眠视为您将在余生中进行的一个过程，就像健身一样，这一点很重要。

And I don't say that to overwhelm you.

我这么说并不是为了让你不知所措。

I say that so that if on any given night you get a poor night's sleep, you don't stress that too much.

我这么说是为了，如果你在某个晚上睡得不好，你也不会感到太大压力。

You just get right back on the wagon and you try and get the best possible night's sleep the next night, and the next night, and the next night.

你只要回到马车上，努力在第二天、第三天、第三天获得尽可能好的睡眠。

Much like fitness, there's no 10-week program that's going to transform your physical fitness forever, okay?

就像健身一样，没有任何 10 周的计划可以永远改变您的身体健康，好吗？

Just like there's no sleep program that's going to transform your sleep forever.

就像没有任何睡眠计划可以永远改变您的睡眠一样。

It's a daily, or rather I should say, nightly investment.

这是一项每日投资，或者更确切地说，是每晚投资。

Although some of the things that are going to positively impact your sleep, or perhaps damage your sleep, are things that you do during the daytime, right?

尽管有些事情会对您的睡眠产生积极影响，或者可能会损害您的睡眠，但这些事情都是您在白天做的，对吧？

So avoid that caffeine too late in the day, get that morning sunlight, and on and on.

因此，避免在一天中太晚摄入咖啡因，并在早晨晒太阳，等等。

But view sleep as something that you're constantly investing in, and it is a critical investment for your mood and mental health.

但将睡眠视为您不断投资的事情，它对您的情绪和心理健康来说是一项至关重要的投资。

The other thing that's not often discussed, and I really haven't talked about terribly much on this podcast, is the importance of having a fairly consistent sleep routine.

另一件不常讨论的事情是保持相当一致的睡眠习惯的重要性，我在这个播客上确实没有过多谈论。

Now, I realize that not everybody can get to sleep at the exact same time each night and wake up at the exact same time each morning, and frankly, that's not practical.

现在，我意识到并不是每个人都能每晚在完全相同的时间睡觉并每天早上在完全相同的时间醒来，坦率地说，这是不切实际的。

I certainly don't do that.

我当然不会那样做。

However, what we know from the circadian health literature is that everybody should strive, again, that's strive, nobody's perfect, but strive to get to sleep at more or less the same time each night And wake up at more or less the same time each morning.

然而，我们从昼夜节律健康文献中了解到，每个人都应该努力，再次强调，那就是努力，没有人是完美的，但努力每晚或多或少在同一时间入睡，每天早上或多或少在同一时间醒来。

This turns out to be really important for regulating mood and mental health, and indeed for improving your overall levels of sleep, getting the optimal amounts of slow-wave sleep, AKA deep sleep, and rapid eye movement sleep.

事实证明，这对于调节情绪和心理健康非常重要，而且对于改善整体睡眠水平、获得最佳量的慢波睡眠（又称深度睡眠和快速眼动睡眠）非常重要。

And what we know is that ideally, you're going to get to sleep within plus or minus one hour of your regular sleep time.

我们知道，理想情况下，您应该在正常睡眠时间的正负一小时内入睡。

So if your regular to-bed time is 10:00, you're used to getting in bed at 10:00 and falling asleep somewhere around 10:30, well, then if the next night you fall asleep at 9:30, great.

因此，如果您的常规就寝时间是 10:00，那么您习惯于 10:00 上床睡觉，并在 10:30 左右入睡，那么，如果第二天晚上您在 9:30 入睡，那就太好了。

You're still within the plus or minus one hour.

您仍然在正负一小时之内。

And if the next night you go to sleep and you don't fall asleep till 11:30, don't sweat it.

如果第二天晚上您睡觉时直到 11:30 才入睡，也不必担心。

In fact, you're still within that plus or minus one hour.

事实上，您仍然在正负一小时之内。

However, if you start getting into a habit of going to bed at vastly different times, deviating more than or less than one hour from your normal to-bedtime, well, then you're going to start to run into issues such as waking up feeling groggy, even if you got enough sleep.

然而，如果你开始养成在截然不同的时间上床睡觉的习惯，与正常的就寝时间相差多于或少于一小时，那么你就会开始遇到问题，例如醒来时感觉昏昏沉沉，即使你有足够的睡眠。

So even if you slept the full eight hours that you're used to getting, people who go to sleep much later than they normally do or much earlier than they normally do start getting into kind of issues of mood regulation, energy regulation, not just in the morning, but in the afternoon.

因此，即使你按照习惯睡了整整八个小时，那些比平时睡得晚得多或早得多的人也会开始陷入情绪调节、能量调节的问题，不仅在早上，而且在下午。

Likewise, try and wake up at more or less the same time each morning, plus or minus one hour.

同样，尝试每天早上在大致相同的时间起床，前后相差一小时。

That's really going to help you anchor your overall sleep schedule, and it's really going to help lead to predictability of your overall levels of energy, mood, and focus throughout the day.

这确实会帮助您确定您的整体睡眠时间表，并且确实有助于预测您全天的整体能量、情绪和注意力水平。

The second pillar in that big six is light, and I used to refer to this as sunlight.

六大支柱中的第二个支柱是光，我过去常常将其称为阳光。

I'd say, and I'm going to say it again now, although I've covered this in a lot more detail, so again, just hitting the top contour critical elements, try to view sunlight, that is, with your eyes, view sunlight as early as possible after waking.

我想说，我现在要再说一遍，尽管我已经更详细地介绍了这一点，所以再次强调，只要触及顶部轮廓的关键元素，尝试观看阳光，也就是说，在醒来后尽早用你的眼睛观看阳光。

Whenever I say that, the most common question I get is, what do I do if I wake up before the sun comes out?

每当我这么说时，最常见的问题是，如果我在太阳出来之前醒来我该怎么办？

Well, unless you have superpowers that I'm not aware of, you can't make the sun come out any earlier.

好吧，除非你有我不知道的超能力，否则你无法让太阳早点出来。

So just flip on artificial lights as needed until the sun comes out, and then get outside, face east in the morning, take off those sunglasses.

因此，只需根据需要打开人造灯，直到太阳出来，然后走到外面，早上面向东方，摘下太阳镜。

It's perfectly safe to look at low solar angle sunlight without sunglasses, provided you're not driving into bright light and you crash, this kind of thing.

不戴太阳镜观看低太阳角阳光是完全安全的，前提是你没有在强光下行驶而发生撞车之类的事情。

Get outside, look at the sunlight.

走到外面，看看阳光。

Definitely blink to protect your eyes as needed, but get that sunlight in your eyes early in the day.

必要时一定要眨眼来保护眼睛，但要在早上让阳光照射到眼睛里。

This has myriad positive effects on mood focus and alertness and nighttime sleep later that night, and it does so through a number of well-defined biological and endocrine hormonal pathways that I've discussed on many previous podcast episodes.

这对心情集中、警觉性以及当晚的夜间睡眠有无数的积极影响，它是通过我在之前的许多播客节目中讨论过的许多明确的生物和内分泌激素途径来实现的。

And you want to do this for about 10 minutes on non-overcast days and as long as 20 or 30 minutes on overcast days.

在非阴天，您需要执行此操作约 10 分钟，在阴天则需要执行 20 或 30 分钟。

And that highlights the second most common question I get, which is, what do I do if there's no sun where I live?

这突出了我遇到的第二个最常见的问题，那就是，如果我住的地方没有阳光，我该怎么办？

I live in an area where there's no sunlight.

我住在一个没有阳光的地方。

Look, if you live on planet Earth, there's always sunlight.

看，如果你生活在地球上，那里总是有阳光。

There might not be very much of it, it might be very overcast where you live, it might seem very dark, but trust me, there's far more photons, light energy coming through that cloud cover, even in the darkest mornings of winter, than there are at night in those dark winters.

可能没有太多，你住的地方可能很阴，看起来很黑，但是相信我，即使在冬天最黑暗的早晨，穿过云层的光子和光能也比那些黑暗的冬天的晚上要多得多。

So get that light in your eyes and do it as consistently as possible, and also do that in the late afternoon and evening.

因此，让光线进入你的眼睛并尽可能持续地进行，并且也在下午晚些时候和晚上进行。

That's critical for regulating your circadian clock for reasons that I've talked about previously, but I'll get into in a future podcast, really explaining how those clock oscillators and mechanisms work.

这对于调节生物钟至关重要，原因我之前已经讨论过，但我将在以后的播客中详细介绍这些时钟振荡器和机制的工作原理。

But just to keep it really simple, since this is a toolkit episode for mood and mental health, your mood and your mental health will benefit tremendously from getting morning sunlight in your eyes.

但为了简单起见，因为这是一个关于情绪和心理健康的工具包集，所以你的情绪和心理健康将从早晨阳光照射到你的眼睛中极大地受益。

Now, if you need to get more light in your eyes because indeed there's just not enough sunlight or you don't have the opportunity to get outside and view sunlight in the morning for whatever reason, you might invest in getting a bright light source that you can plug in.

现在，如果您需要让眼睛有更多的光线，因为确实没有足够的阳光，或者您出于某种原因没有机会在早上到户外看到阳光，您可以投资购买一个可以插入的明亮光源。

You probably want one that's as bright as 10,000 lux, so that's pretty bright.

您可能想要亮度达到 10,000 勒克斯的，这样就相当明亮了。

Those fall under the category of so-called SAD lamps, S-A-D, seasonal affective disorder lamps.

这些属于所谓的 SAD 灯、S-A-D、季节性情感障碍灯的类别。

And you can purchase those.

您可以购买这些。

They can be somewhat expensive.

它们可能有点贵。

You can also opt to get a 900 lux drawing tablet.

您还可以选择购买 900 勒克斯的绘图板。

By the way, I have no financial relationship to any of these sorts of light sources.

顺便说一句，我与任何此类光源都没有经济关系。

But you can find them pretty easily and, in the case of the 900 lux light tablet, fairly inexpensively online.

但你可以很容易地找到它们，而且对于 900 勒克斯的轻型平板电脑来说，在网上价格相当便宜。

And you can put that on your desk or where you have your morning coffee and try and enhance the total amount of light that you're getting in the morning.

您可以将其放在办公桌上或早晨喝咖啡的地方，并尝试增强早晨获得的总光线量。

But frankly, nothing is as good as sunlight.

但坦率地说，没有什么比阳光更好的了。

So if you can't get sunlight, you might think about investing in one of those SAD lamps.

因此，如果您无法获得阳光，您可能会考虑购买一盏 SAD 灯。

And indeed, those SAD lamps aren't as good as sunlight, but they are the next best thing if you really can't get sunlight on a consistent basis.

事实上，那些 SAD 灯不如阳光那么好，但如果您确实无法持续获得阳光，那么它们是次佳选择。

A few other fine points that I always get asked about.

我经常被问到的其他一些要点。

First of all, it is absolutely okay to wear eyeglasses or contact lenses.

首先，戴眼镜或隐形眼镜是绝对可以的。

Those sorts of corrective lenses are actually going to focus the light to your retina, which is where you want it.

这些类型的矫正镜片实际上会将光线聚焦到您的视网膜上，这就是您想要的位置。

However, this whole process of viewing morning sunlight and afternoon light does not, again, does not work through a window or windshield because windows and windshields filter out the relevant wavelengths of light that you want to get directly onto your retina.

然而，观看早晨阳光和下午阳光的整个过程并不是通过窗户或挡风玻璃进行的，因为窗户和挡风玻璃会过滤掉您想要直接进入视网膜的相关波长的光。

Okay, so that's the reality of it.

好吧，这就是现实。

In addition, please don't feel that you have to look directly at the sun, and certainly don't stare at the sun.

另外，请不要觉得自己必须直视太阳，更不要盯着太阳看。

Never force yourself to look at any light, sunlight or otherwise, that's so bright that it's painful to look at.

永远不要强迫自己看任何光、阳光或其他东西，它们太亮了，看着会很痛苦。

So if it's comfortable for you to look directly at the sun and just blink every once in a while, and you can do that without any pain or discomfort or watering of the eyes, please do that.

因此，如果直视太阳并偶尔眨眼让您感到舒服，并且您可以这样做而不会感到任何疼痛或不适或流泪，请这样做。

You're getting a lot of photons into your eyes, and they're transmitting that to your brain and your brain to the rest of your body and on and on.

你的眼睛接收到大量光子，它们将其传输到你的大脑，再将你的大脑传输到你身体的其他部位，如此循环往复。

However, if you find it uncomfortable to look directly at the sun, in that case, what you'll want to do is Offset your gaze to 10 or 20 degrees, which is nerd speak for just a little bit to the right or a little bit to the left, and get the sunlight into your eyes indirectly.

然而，如果你觉得直视太阳不舒服，在这种情况下，你要做的就是将视线偏移10或20度，也就是书呆子所说的向右一点或向左一点，让阳光间接进入你的眼睛。

Okay?

好的？

And I often also get asked, "Well, can I stand in the shade while I do this?

我也经常被问到，“那么，我可以站在阴凉处做这件事吗？

What if I have an overhang in my apartment?" The best thing is, of course, going to be to face directly to the sun and look either directly at it or slightly offset.

如果我的公寓有悬挑怎么办？”当然，最好的办法是直接面对太阳，直视太阳或稍微偏移一点。

But if you can only get morning sunlight by going out onto your balcony, and your balcony doesn't face east, rather it faces west, you'll still get a lot of photons from the sun reaching your eyes there.

但是，如果您只能通过到阳台上才能获得早晨的阳光，并且您的阳台不是朝东，而是朝西，那么您仍然会从太阳中获得大量光子到达您的眼睛。

But ideally, you would find some way to look toward the sun first thing in the morning.

但理想情况下，你会找到某种方法在早上第一件事就是看向太阳。

I realize that with kids and work and other obligations, this can be challenging, but it is a challenge worth meeting.

我意识到，对于孩子、工作和其他义务来说，这可能具有挑战性，但这是一个值得应对的挑战。

Meaning, don't lose your job or forget to take care of your kids to do this, but you can bring your kids to do this, and indeed, you should.

意思是，不要失去工作或忘记照顾你的孩子来这样做，但你可以带你的孩子这样做，事实上，你应该这样做。

It sets their circadian rhythms also, and people often will ask, "Well, does it work on dogs?" Indeed, dogs and other animals have these exact same circuits and pathways for setting their circadian rhythm, so it's great for them, too.

它也设定了它们的昼夜节律，人们经常会问，“那么，它对狗有效吗？”事实上，狗和其他动物具有完全相同的回路和路径来设定昼夜节律，所以这对它们来说也很棒。

Now, there are also clear and documented benefits for mood and mental health to getting bright light in your eyes, ideally from sunlight, throughout the day, as much as you safely can.

现在，有证据表明，全天尽可能安全地让眼睛接受明亮的光线（最好是阳光）对情绪和心理健康有好处。

Please don't get sunburned.

请不要被晒伤。

Don't get cataracts by getting too much sunlight.

不要因接受过多阳光而患上白内障。

But getting outdoors and getting sunlight in your eyes during your lunch break or a walk here and there, or if you have to remain indoors during the day, getting the lights in that environment as bright as possible, as is safely possible, I should say, is known to improve mood and mental health.

但是，我应该说，在午休时间或到处散步时到户外活动，让阳光照射到眼睛里，或者如果您白天必须呆在室内，在安全的情况下，让环境中的灯光尽可能明亮，可以改善情绪和心理健康。

Why?

为什么？

Well, because there's a special so-called opsin within the cells of your eyes, called melanopsin, that doesn't respond to the same differences in color that are present in sunlight in the morning and the evening, but rather responds to the overall brightness of light.

嗯，因为眼睛细胞中有一种特殊的视蛋白，称为黑视蛋白，它不会对早晨和晚上阳光中存在的颜色差异做出反应，而是对光的整体亮度做出反应。

So very bright lights, either from artificial sources or ideally from sunlight, activate these cells, and these cells project these little wires we call axons into specific parts of the brain that improve your mood and feelings of wellbeing.

因此，非常明亮的光（无论是来自人造光源还是理想情况下来自阳光）都会激活这些细胞，这些细胞将这些我们称为轴突的小电线投射到大脑的特定部分，从而改善您的情绪和幸福感。

So I can't give you a specific number of five minutes a day or 10 minutes a day.

所以我无法给你具体的每天五分钟或十分钟的数字。

Just get as much light in your eyes, ideally from sunlight, throughout the day, as is safe for you, meaning where you're not getting sunburned and you're not damaging your retina.

在一天中，在对您安全的范围内，让尽可能多的光线进入您的眼睛，最好是阳光，这意味着您不会被晒伤，也不会损坏您的视网膜。

And if you want to know if you're damaging your retina, well, anytime you have to blink or turn away from light because it's really bright, that's a signal that the light is too bright.

如果你想知道你的视网膜是否受损，那么，任何时候你因为光线太亮而不得不眨眼或转开视线，这就是光线太亮的信号。

So while you want to place yourself into bright environments, you don't want to place yourself into any environment so bright that it's painful to be in.

因此，虽然你想将自己置于明亮的环境中，但你不想将自己置于任何明亮到让人感到痛苦的环境中。

Okay, so use that as a metric, and you should be just fine.

好的，所以用它作为衡量标准，你应该没问题。

And the last point about light for mood and mental health is a relatively recent theme that's emerging from the scientific literature, and that really was driven home by a recent study that I mentioned a little bit earlier in the episode.

关于光对情绪和心理健康的最后一点是科学文献中出现的一个相对较新的主题，我在本集前面提到的一项最近的研究确实让我们明白了这一点。

This is the study published in "Nature Mental Health" showing that darkness during a particular stage of your 24-hour cycle, your so-called circadian rhythm, is also very beneficial for mood and mental health.

这项发表在《自然心理健康》上的研究表明，在 24 小时周期的特定阶段（即所谓的昼夜节律），黑暗对于情绪和心理健康也非常有益。

And it's beneficial for mood and mental health in a way that is independent from light and from sleep.

它以独立于光线和睡眠的方式有益于情绪和心理健康。

Now, what do I mean by that?

现在，我这是什么意思？

Okay, well, there are a number of different ways that this can be examined, but in this particular study, which I like oh so much, entitled "Day and night light exposure are associated with psychiatric disorders, an objective light study in more than 85,000 people."

好吧，有很多不同的方法可以对此进行检查，但在这项我非常喜欢的特别研究中，题为“白天和夜间的光照与精神疾病有关，这是一项对超过 85,000 人进行的客观光照研究。”

What the researchers did is they analyzed how much light and/or dark people were getting across the 24-hour cycle and correlated that with mental health outcomes, looking at a range of different mental health challenges, including bipolar disorder, schizophrenia, depression, PTSD, and much more.

研究人员所做的就是分析人们在 24 小时周期内经历了多少光明和/或黑暗，并将其与心理健康结果相关联，研究了一系列不同的心理健康挑战，包括双向情感障碍、精神分裂症、抑郁症、创伤后应激障碍 (PTSD) 等。

And I'll go into this study in a lot of detail in a future episode because it's such an important study with so many gems within it that we should all know about.

我将在以后的节目中详细介绍这项研究，因为这是一项如此重要的研究，其中包含我们都应该了解的许多瑰宝。

But one of the key things from this study is that the positive effects of daytime sunlight exposure and the positive effects of nighttime dark exposure, that means, of course, the absence of light, are independent of one another.

但这项研究的关键之一是，白天阳光照射的积极影响和夜间黑暗暴露的积极影响，当然，这意味着没有光，是彼此独立的。

Put differently, making sure that you are in very dim to completely dark environments for a continuous six to eight hours within every 24-hour circadian cycle is correlated with much better mental health outcomes.

换句话说，确保您在每个 24 小时昼夜节律周期内连续六到八小时处于非常昏暗到完全黑暗的环境中，与更好的心理健康结果相关。

In other words, we shouldn't just think about the presence of light in the morning and throughout the day as positive for mental health.

换句话说，我们不应该仅仅认为早晨和全天的光线对心理健康有积极作用。

That's all true.

这都是真的。

It's absolutely true, and this study further verifies that.

这是绝对正确的，这项研究进一步证实了这一点。

But that's been known for some time, indeed decades, from the scientific research, and of course, it's been known for thousands of years intuitively and subjectively without detailed scientific measurement.

但这已经从科学研究中知道了一段时间，甚至几十年了，当然，在没有详细的科学测量的情况下，直观和主观地知道了数千年。

But in addition to that, this study shows that people who stay in very dim to dark environments for eight hours every 24 hours, or I should say approximately eight hours in every 24-hour cycle, they benefit from improved mood and mental health outcomes in a way that's independent of how much light they're getting and independent of how much sleep they are getting.

但除此之外，这项研究表明，每 24 小时在非常昏暗到黑暗的环境中呆 8 小时的人，或者我应该说每 24 小时周期中大约 8 小时，他们会从改善的情绪和心理健康结果中受益，其方式与他们获得的光线量和睡眠时间无关。

The point is this.

重点是这个。

The time when you wake up, consider that time zero.

当你醒来的时候，把那个时间想象为零。

And then about, again, you don't have to be super strict about this, about 16 to 24 hours after that wake-up time, you should be in a very dim to dark environment for that 16-hour to 24-hour period after waking up.

然后，再说一次，你不必对此非常严格，在醒来后的 16 到 24 小时内，你应该在醒来后的 16 到 24 小时内处于非常昏暗到黑暗的环境中。

Okay, what do I mean by this?

好吧，我这是什么意思？

I mean if you go to sleep at 10:00 p.m.

我的意思是，如果您晚上 10:00 睡觉

and you wake up at 6:00 a.m., well, that 10:00 p.m.

你早上 6:00 起床，好吧，晚上 10:00

to 6:00 a.m.

至早上 6:00

phase of your circadian cycle, you should be in very dim light or entirely dark environment.

在您的昼夜节律周期的某个阶段，您应该处于光线非常昏暗或完全黑暗的环境中。

This is a great opportunity to reference another study which was published in the Proceedings of the National Academy of Sciences, which shows that even having a small amount of light in the room, which isn't even that bright, while you're sleeping with eyes closed can disrupt morning glucose levels.

这是一个很好的机会来参考《美国国家科学院院刊》上发表的另一项研究，该研究表明，即使房间里有少量光线（甚至不是那么亮），当你闭着眼睛睡觉时，也会扰乱早晨的血糖水平。

So, in other words, keep your sleeping environment dark.

所以，换句话说，保持睡眠环境黑暗。

Keep your nighttime environment dim to the best of your abilities.

尽最大努力保持夜间环境昏暗。

Right?

正确的？

Certainly go out to dinner every once in a while, go to the movies, go out and have a party, enjoy yourself.

当然偶尔出去吃饭，看电影，出去聚会，尽情享受。

If you have to go to the hospital, God forbid, or you have to tend to some emergency, do that.

如果你必须去医院（上帝禁止），或者你必须处理一些紧急情况，那就去吧。

But to the extent that you can control it within the confines of life and its demands, keep your nighttime environment dim or dark, because that independently of any sunlight and other bright light that you're viewing during the daytime and afternoon is going to positively improve your mood and mental health.

但是，如果您可以在生活范围和需求范围内控制它，请保持夜间环境昏暗或黑暗，因为无论您在白天和下午看到的任何阳光和其他强光，这都会积极改善您的情绪和心理健康。

Now, moving on to the other pillars, and these I'm going to move through a bit more quickly than I have the previous two because we've done entire series on these, or I should say serieses.

现在，转向其他支柱，我将比前两个支柱更快地完成这些支柱，因为我们已经完成了这些支柱的整个系列，或者我应该说系列。

Serieses?

系列？

Is that how you pronounce it?

你是这么发音的吗？

Someone put the plural of serieses in the comments on YouTube.

有人在 YouTube 的评论中添加了系列的复数形式。

The third pillar is movement, and when I say movement, I mean exercise.

第三个支柱是运动，当我说运动时，我指的是锻炼。

As you all know, we should all strive to get anywhere from 180 to 220 minutes of Zone 2 cardio per week.

众所周知，我们都应该努力每周进行 180 到 220 分钟的 2 区有氧运动。

That's movement that allows you to hold a conversation, but were you to do it more intensely or even a bit more intensely, you wouldn't be able to hold that conversation.

这种动作可以让你进行对话，但如果你做得更强烈，甚至更强烈一点，你就无法进行对话。

In addition, we should do some VO2 max work.

此外，我们还应该做一些最大摄氧量的训练。

We should get our heart rate very high at least once a week, doing some sort of movement that's safe for you.

我们应该每周至少一次让心率非常高，并做一些对您来说安全的运动。

So that could be running or cycling or swimming or Pilates.

所以可以是跑步、骑自行车、游泳或普拉提。

Whatever it is for you, getting your heart rate way, way up is also important, and to do that at least once a week.

无论对您来说是什么，提高心率也很重要，并且每周至少这样做一次。

But daily movement, either cardiovascular training or resistance training, and it's very, very clear that we need both, maybe not on the same days.

但是日常运动，无论是心血管训练还是阻力训练，很明显我们都需要两者，也许不是在同一天。

In fact, I split them to separate days.

事实上，我把它们分成不同的日子。

Resistance training done for anywhere from 6 to 10 sets per muscle group, either close to or to failure.

每个肌肉群进行 6 到 10 组的抗阻训练，要么接近力竭，要么接近力竭。

This could be with weights, it could be with bands, it could be with machines.

这可以用重物，可以用带子，也可以用机器。

All of that was covered in detail in the podcast series that I did with Dr. Andy Galpin, an exercise physiologist who's expert in all those areas.

所有这些都在我与安迪·加尔平博士（Andy Galpin）合作的播客系列中详细介绍，安迪·加尔平博士是一位运动生理学家，是所有这些领域的专家。

I also did an episode on a foundational fitness protocol that has been distilled into a very simple three-page PDF that you can get for completely zero cost by going to hubermanlab.com and just put Foundational Fitness Protocol PDF and you'll be taken to that toolkit.

我还制作了一个关于基础健身协议的剧集，该协议已被提炼成一个非常简单的三页 PDF，您可以通过访问 hubermanlab.com 以完全零成本获得该协议，只需输入基础健身协议 PDF，您就会进入该工具包。

So all of the details of a weekly exercise routine that involves daily movement, but also, certainly in my case, includes at least one full day of rest per week.

因此，每周锻炼计划的所有细节都涉及日常运动，但就我而言，当然还包括每周至少一整天的休息。

Because many people do indeed need one, maybe even two full days of rest per week.

因为很多人确实需要每周休息一整天，甚至可能是整整两天。

So that highlights the third pillar, movement, but we know that cardiovascular training and resistance training aren't just great for our body, they also improve mood and mental health.

这突出了第三个支柱，运动，但我们知道心血管训练和阻力训练不仅对我们的身体有益，它们还可以改善情绪和心理健康。

That's so very clear from the research literature, so we can't overlook those in a conversation about mood and mental health.

研究文献中已经清楚地表明了这一点，因此我们不能忽视有关情绪和心理健康的对话中的内容。

Now, the fourth pillar is nutrition, and nutrition is a big topic.

现在，第四个支柱是营养，营养是一个大话题。

It's a very barbed wire topic if you get involved in this stuff online.

如果你在网上参与这些事情，这将是一个非常铁丝网的话题。

You've got your people who believe that carnivore is better than vegan.

你的员工相信肉食动物比素食主义者更好。

You have the people who believe vegan is better than carnivore.

有些人相信素食比肉食更好。

Most people are omnivores.

大多数人都是杂食动物。

You have your seed oil debates and on and on and on.

关于种子油的争论一直不断。

We're not going to touch any of that now.

我们现在不会碰这些。

Indeed, if you want to learn more about nutrition and what works and what doesn't work for sake of aesthetic changes, weight loss, muscle gain, et cetera, I would refer you to the guest episode that we did with Dr. Layne Norton.

事实上，如果你想了解更多关于营养的知识，以及什么对审美改变、减肥、增肌等有效、什么无效，我会推荐你​​看看我们与莱恩·诺顿博士一起做的客串节目。

You can find that again at hubermanlab.com, where we do a deep dive on all the variations in different nutritional protocols.

您可以在 hubermanlab.com 上再次找到这一点，我们深入研究了不同营养方案的所有变化。

But suffice to say that regardless of whether or not you're vegan, omnivore, carnivore, or keto or whatever, everybody needs to consume sufficient amounts, but not excess amounts of quality calories per day.

但我只想说，无论你是素食主义者、杂食动物、肉食动物还是酮类动物，每个人每天都需要摄入足够的热量，但不能摄入过量的优质热量。

Now, you may do that by intermittent fasting.

现在，您可以通过间歇性禁食来做到这一点。

You may do that by a more traditional meal scheduling, but everybody's going to need to do that because your body and brain, and indeed the parts of your body and brain that translate to mood and mental health require macronutrients, proteins, fats, and carbohydrates, as well as micronutrients.

您可以通过更传统的膳食安排来做到这一点，但每个人都需要这样做，因为您的身体和大脑，以及实际上转化为情绪和心理健康的身体和大脑部分需要大量营养素、蛋白质、脂肪和碳水化合物以及微量营养素。

So the key takeaway with nutrition is to make it quality nutrition within the bounds of whatever sort of nutritional program that you're following, and that means getting most of your food sources from either non-processed or minimally processed foods.

因此，营养的关键要点是在您遵循的任何类型的营养计划的范围内提供优质营养，这意味着您的大部分食物来源来自未加工或最低限度加工的食品。

So these would be foods that you're going to need to prepare or foods that would perish over time.

因此，这些食物是您需要准备的食物，或者是会随着时间的推移而腐烂的食物。

These are not the sorts of foods that live in boxes and cans and other packages that would allow them to live on the shelves forever and ever.

这些食物不是那种装在盒子、罐头和其他包装中的食物，不能让它们永远留在货架上。

Okay, and as I say that, I know many people are shouting, "Well, what about rice?

好吧，当我这么说时，我知道很多人都在喊：“那么，米饭呢？

Rice can live on the shelf for a long time." And yes, okay, I consider rice a minimally processed food because of course it can live on the shelf for a long period of time.

大米可以在货架上保存很长时间。”是的，好吧，我认为大米是一种最低限度加工的食品，因为它当然可以在货架上保存很长一段时间。

And here I'm just going to back out of the whole conversation about nutrition at this point because, as you can probably tell, it's a deep series of rabbit holes that we can fall into and really get distracted.

在这里，我要退出关于营养的整个讨论，因为，正如你可能会说的那样，这是一系列很深的兔子洞，我们可能会掉进去并真正分心。

The point is, make sure you're getting enough food.

重点是，确保你有足够的食物。

Don't overeat.

不要吃得过多。

We know energy toxicity is a problem for not just body composition, but for mental health.

我们知道能量毒性不仅影响身体成分，而且影响心理健康。

So you want to get enough calories, but not too few calories, and you'll want to make sure that you're getting them from quality sources.

因此，您想要获得足够的卡路里，但又不能太少，并且您需要确保从优质来源获取它们。

And I say that because, of course, food is not just the substrate for the cellular repair and indeed production of tissues in your body, but it's also the substrate for all the sorts of neurotransmitters, right, which are derived from amino acid precursors that are derived from food, right?

我这么说是因为，当然，食物不仅是体内细胞修复和组织生成的基质，而且也是各种神经递质的基质，对吧，这些神经递质源自食物中的氨基酸前体，对吗？

All of that dopamine stuff and serotonin stuff is derived from amino acids that come from food sources.

所有的多巴胺和血清素都来自食物来源的氨基酸。

So the link between nutrition and mental health should now be an obvious one.

因此，营养与心理健康之间的联系现在应该是显而易见的。

The fifth pillar in the big six is social connection, and we're going to talk a little bit more about this later in the episode, but let's just be very brief and specific about this.

六大支柱中的第五大支柱是社交联系，我们将在本集后面详细讨论这一点，但让我们对此进行非常简短和具体的讨论。

We all need to strive to limit the number of social interactions that we feel tax or even vex us, that cause us stress.

我们都需要努力限制那些让我们感到负担甚至烦恼、给我们带来压力的社交互动的数量。

This is something that was covered in depth in the episode with Dr. Lisa Feldman Barrett, where she talked about the fact that we don't just have a nervous system that regulates itself through experience and through our thoughts and our actions.

丽莎·费尔德曼·巴雷特博士在这一集中深入探讨了这一点，她谈到了这样一个事实：我们不仅有一个通过经验、思想和行动来调节自身的神经系统。

We are, as a species, interacting with other nervous systems, both of our own species Other humans as well as non-human species, dogs and cats, and if you have them, horses and other animals.

作为一个物种，我们与其他神经系统相互作用，包括我们自己的物种、其他人类以及非人类物种、狗和猫，如果有的话，还有马和其他动物。

So we need to think about our nervous system as being both regulated from the inside and through our own actions and choices and thoughts, but also through interaction with other nervous systems.

因此，我们需要考虑我们的神经系统既通过我们自己的行为、选择和思想从内部进行调节，又通过与其他神经系统的相互作用进行调节。

And while we don't always have as much control over which social interactions or work interactions we have to engage in, we should really strive to understand and indeed pay some serious attention to whether or not certain types of social interactions are what she referred to as net savings, neutral, or taxing.

虽然我们并不总是能够很好地控制我们必须参与哪些社交互动或工作互动，但我们确实应该努力理解并认真关注某些类型的社交互动是否是她所说的净储蓄、中性或征税。

Right?

正确的？

Certain types of social interactions with certain people or groups of people just make us feel taxed.

与某些人或一群人的某些类型的社交互动只会让我们感到负担重。

It makes us feel stressed.

这让我们感到压力。

It leads to negative affect, that is not good feelings or emotions, and often elevated levels of autonomic arousal that leave us ruminating and leave us having challenges with sleep.

它会导致负面情绪，即不好的感觉或情绪，并且通常会导致自主神经兴奋水平升高，使我们陷入沉思，并使我们在睡眠方面遇到挑战。

We really should all strive to limit those interactions to the extent that we can.

我们确实应该尽力限制这些互动。

On the reverse side of that, as Lisa Feldman Barrett so beautifully pointed out, we also have the capability to regulate each other's nervous systems in ways that produce savings.

另一方面，正如丽莎·费尔德曼·巴雷特（Lisa Feldman Barrett）如此精彩地指出的那样，我们也有能力以产生储蓄的方式调节彼此的神经系统。

That is, that allow us to feel, and indeed cause physiological changes that make us feel not just happier, not just relaxed, not just happy because we enjoy interacting with somebody, or a group, but that give us a savings, that give us the kind of resources, literally metabolic and neurochemical resources that make us feel more capable and give us a sense of elevated mood and improved mental health when we are not engaging with those people.

也就是说，这让我们感受到，并且确实引起了生理变化，使我们感到不仅更快乐，不仅放松，不仅因为我们喜欢与某人或一群人互动而感到高兴，而且还给我们节省了开支，为我们提供了某种资源，字面上的代谢和神经化学资源，使我们感觉更有能力，当我们不与那些人交往时，给我们一种情绪高涨和心理健康改善的感觉。

And this is highly subjective, of course, but you should be able to distinguish.

当然，这是非常主观的，但你应该能够区分。

In fact, I encourage you to spend a little bit of time, maybe even just five or 10 minutes, thinking about who are the individuals and groups that I interact with that leave me feeling taxed, that really seem to drain my energy and have me ruminating and in a not good space when I leave whatever interaction I had with them.

事实上，我鼓励你花一点时间，甚至可能只是五分钟或十分钟，想想与我互动的个人和团体是谁，这些人和团体让我感到负担重，这似乎真的耗尽了我的精力，让我陷入沉思，当我离开与他们的任何互动时，这让我陷入了一个不好的空间。

This could be a real interaction or an online interaction.

这可以是真实的交互或在线交互。

Indeed, I did this the other day based on Lisa's suggestion.

确实，前几天我根据丽莎的建议这样做了。

I found it to be tremendously useful.

我发现它非常有用。

What I did was I decided to, and by the way, this was happening on a run where I was thinking, a lot of my mind is in a conversation with people that aren't even here.

我所做的是我决定这样做，顺便说一句，这是在我思考的跑步中发生的，我的很多心思都在与甚至不在这里的人交谈。

I was sort of working through a conversation.

我正在通过对话进行工作。

I was thinking about what I would say, what I did say, what they said in an interaction that unfortunately was pretty unpleasant.

我在想我会说些什么，我确实说了什么，他们在一次不幸的是非常不愉快的互动中说了什么。

It wasn't extremely unpleasant, but it was pretty unpleasant.

这并不是非常不愉快，但是非常不愉快。

And I realized, okay, that is a sort of interaction that I would like to avoid in the future because it wasn't happening right then, but it was carried forward into a portion of my day, my morning run, that for me is normally very pleasurable and quite sacred to me, actually.

我意识到，好吧，这是一种我希望在未来避免的互动，因为它当时没有发生，但它被延续到我一天中的一部分，我的晨跑，实际上，对我来说通常是非常愉快和神圣的。

So paying some attention to how much of your internal dialogue is with yourself versus with others and how much of that is positive or negative is extremely beneficial.

因此，关注一下你的内心对话有多少是与自己、与他人的对话，以及其中有多少是积极的或消极的，这是非常有益的。

And I'm not talking about always just thinking about oneself and not thinking about others.

我并不是说总是只考虑自己而不考虑他人。

To the contrary, we also need to think, as Lisa pointed out, about who are the people with whom we interact with or observe that lead us to have ongoing dialogue with them in our mind or think about those interactions in ways that give us energy, that lead to energetic savings, literally metabolic savings that we can apply not just in those interactions, but in our work endeavors and our solo endeavors, whatever that we're doing when we are away from those people.

相反，正如丽莎指出的那样，我们还需要思考与我们互动或观察的人是谁，这些人让我们在脑海中与他们进行持续的对话，或者以给我们能量的方式思考这些互动，从而导致能量节省，字面意义上的新陈代谢节省，我们不仅可以将其应用于这些互动中，而且可以应用于我们的工作努力和我们的个人努力中，无论我们远离这些人时我们在做什么。

So while this concept of savings or neutral or taxation of our metabolic and our neurochemical systems might seem a little bit squishy, it is not squishy.

因此，虽然我们的新陈代谢和神经化学系统的储蓄或中性或征税的概念可能看起来有点软弱，但它并不软弱。

This is a neurobiological concept.

这是一个神经生物学的概念。

It's also a psychological concept, and it's one that I'm so glad that Lisa brought up because social connection, social interaction is so vital to our mood and mental health.

这也是一个心理学概念，我很高兴丽莎提出了这个概念，因为社会联系、社会互动对我们的情绪和心理健康至关重要。

But oftentimes when we hear social connection, we think, oh, that means we have to spend a lot of time with friends.

但通常当我们听到社交联系时，我们会想，哦，这意味着我们必须花很多时间和朋友在一起。

We have to organize dinner parties.

我们必须组织晚宴。

Well, sure, that's all fine and good if you can do that.

嗯，当然，如果你能做到的话那就太好了。

And I do, of course, encourage people to spend time with those that they love.

当然，我确实鼓励人们花时间与他们所爱的人在一起。

But it's also important to take a step back and just think a bit, maybe even write out a bit, who are the groups and sorts of individuals and interactions that really tax you?

但退后一步思考一下，甚至写下一点也很重要，谁是真正让您负担沉重的团体、个人和互动？

Who are the people that you find kind of neutral?

您认为哪些人是中立的？

And what are the individuals and groups that really provide what Lisa referred to as savings?

哪些个人和团体真正提供了丽莎所说的储蓄？

That is, they tap into the metabolic and neurochemical pathways that lead us to have improved mood and mental health, not just during those interactions, but away from those interactions as well, and often pervasively and extremely positively so.

也就是说，它们利用代谢和神经化学途径，使我们改善情绪和心理健康，不仅在这些相互作用期间，而且在远离这些相互作用时，而且通常是普遍且极其积极的。

So this is no small deal.

所以这不是一件小事。

This is a really important aspect of our mental health.

这是我们心理健康的一个非常重要的方面。

Now, the sixth pillar in the big six is stress control, and the reason it's included is that, look, stress is going to happen.

现在，六大支柱中的第六大支柱是压力控制，将其包括在内的原因是，看，压力将会发生。

Life is filled with so-called stressors, and for a good number of years, in fact, the last 15 years, there's been a lot of debate in the field of psychology and neuroscience as well, whether or not stress is good for us, whether or not stress is bad for us, whether or not we simply need to reframe stress as good or bad.

生活中充满了所谓的压力源，多年来，事实上，在过去的 15 年里，心理学和神经科学领域也存在很多争论，压力是否对我们有益，压力是否对我们有害，我们是否需要将压力重新定义为好还是坏。

And to some extent, all of that is true.

在某种程度上，所有这些都是正确的。

We know that chronic stress is not good for our memory, our immune system, or our health.

我们知道，长期压力不利于我们的记忆、免疫系统或健康。

We also know that if you understand the reality, which is that stress also allows us to harness our mental and physical resources to perform better than we would otherwise in certain circumstances, and that provided we can get to sleep each night, that perhaps stress isn't so bad and perhaps is even performance-enhancing.

我们还知道，如果你了解现实，那就是压力还可以让我们利用我们的精神和身体资源，在某些情况下表现得比其他情况下更好，而且只要我们每晚都能入睡，也许压力并没有那么糟糕，甚至可以提高表现。

I talked about this in the guest episode with Dr. Alia Crum from the psychology department at Stanford, and I've talked about this in other podcasts as well.

我在与斯坦福大学心理学系的 Alia Crum 博士的客座节目中谈到了这一点，我也在其他播客中谈到了这一点。

And I'm not here to tell you that stress is good for you.

我来这里并不是要告诉你压力对你有好处。

I'm not here to tell you that stress is bad for you.

我来这里并不是要告诉你压力对你有害。

What I am going to tell you is that it is extremely important that we all have readily accessible stress management tools that work the first time and every time, and these fall into two categories.

我要告诉你的是，非常重要的是，我们所有人都拥有易于使用的压力管理工具，并且每次都能发挥作用，这些工​​具分为两类。

The first category are real-time tools, so tools that you can use to reduce your level of stress in real time.

第一类是实时工具，因此您可以使用这些工具来实时减轻压力水平。

And the best way that I'm aware of that's grounded in Excellent physiology and neuroscience to reduce your stress in real time is the so-called physiological sigh.

据我所知，基于出色的生理学和神经科学来实时减轻压力的最佳方法就是所谓的生理叹息。

I did not invent this pattern of breathing.

我没有发明这种呼吸方式。

It's not breathwork per se.

它本身并不是呼吸。

This is a pattern of breathing that we all naturally do in our sleep to restore carbon dioxide and oxygen levels to their proper ratios.

这是我们在睡眠时自然进行的一种呼吸模式，目的是将二氧化碳和氧气水平恢复到适当的比例。

We also do it periodically throughout the day without noticing.

我们也会在没有注意到的情况下全天定期这样做。

Indeed, we have a defined or specific neural circuit in our brain that extends to our diaphragm and communicates with aspects of our heart, et cetera, that allow physiological sighs to calm us down faster, at least to my knowledge, than any other directed protocol.

事实上，我们的大脑中有一个明确的或特定的神经回路，它延伸到我们的隔膜并与我们的心脏等方面进行交流，这使得生理叹息可以让我们更快地平静下来，至少据我所知，比任何其他定向协议更快。

And the physiological sigh, as many of you know, is very simple and straightforward.

正如你们许多人所知，生理叹息非常简单明了。

Anyone can do this.

任何人都可以做到这一点。

You simply do a big inhale through your nose, try and maximize the inflation of your lungs, and then before you exhale, sneak in another brief inhalation, even if it's just a tiny micro inhalation to maximally inflate the lungs, and that has an important effect on the little sacs in the lungs called the alveoli of the lungs.

你只需通过鼻子深深地吸气，尝试使肺部膨胀最大化，然后在呼气之前，偷偷地再进行一次短暂的吸气，即使只是很小的微量吸气，以使肺部最大限度地膨胀，这对肺部称为肺泡的小囊具有重要影响。

It's going to open up whatever alveoli were collapsed in there.

它将打开那里塌陷的肺泡。

And then you're going to do a long extended exhale through the mouth.

然后你要通过嘴长时间呼气。

And typically just one, although sometimes it requires two or three, but just one physiological sigh is effective in bringing down one's level of stress significantly enough that you don't need to do it again.

通常只需一声，虽然有时需要两声或三声，但只要一声生理叹息就足以有效地降低一个人的压力水平，以至于你不需要再做一次。

So this can be done essentially anywhere and by anyone, I suppose you probably couldn't do it if you were underwater, or certainly don't do it if you're underwater.

所以这基本上可以在任何地方、任何人完成，我想如果你在水下你可能无法做到这一点，或者如果你在水下肯定不会这样做。

But otherwise, it's a very safe and very effective way to calm down and reduce your levels of stress in real time, maybe before public speaking or in whatever circumstance you feel you need to calm down in real time.

但除此之外，这是一种非常安全且非常有效的实时冷静和减轻压力水平的方法，也许是在公开演讲之前或在您认为需要实时冷静的任何情况下。

So I'll demonstrate the physiological sigh for you here.

那么我在这里给大家演示一下生理叹息。

I've done this many times before in previous episodes, but for those of you that haven't heard or seen those episodes, I feel obligated to do it again now.

我之前在之前的剧集中已经做过很多次了，但是对于那些没有听过或看过这些剧集的人来说，我觉得现在有义务再做一次。

Okay, so it's a deep inhale through the nose, followed by another brief inhale through the nose, and then a long exhale through the mouth.

好的，所以这是通过鼻子深吸气，然后通过鼻子再一次短暂吸气，然后通过嘴长呼气。

And before you start asking questions about, what do I do if I have a deviated septum?

在您开始询问以下问题之前，如果我的鼻中隔偏曲，我该怎么办？

Can it be just through the mouth?

可以只通过嘴吗？

Do the first two through the nose, do the third through the mouth.

前两次通过鼻子进行，第三次通过嘴进行。

So it's like this.

所以事情就是这样的。

And indeed, I feel calmer.

事实上，我感觉更平静了。

And indeed, if you do it, you will feel calmer.

事实上，如果你这样做，你会感到更平静。

You'll notice that second inhale through the nose was kind of sharp in the sense that I had to really push, put some physical effort into making it happen, and my shoulders jolted upwards.

你会注意到，通过鼻子的第二次吸气有点尖锐，因为我必须真正推动，付出一些体力才能让它发生，我的肩膀向上摇晃。

If you were just listening to this and not watching, my shoulders jolted upwards.

如果你只是听而不看的话，我的肩膀会向上震动。

That second inhale through the nose is important for a variety of reasons I've talked about elsewhere.

由于我在其他地方谈到的多种原因，第二次通过鼻子吸气很重要。

So the physiological sigh is going to be the go-to protocol for you.

因此，生理叹息将成为您的首选方案。

Again, not invented by me.

再说一次，不是我发明的。

This is not Huberman breathing.

这不是休伯曼的呼吸。

This is a pattern of breathing discovered in the 1930s by physiologists.

这是生理学家在 20 世纪 30 年代发现的一种呼吸模式。

It's hardwired into our nervous system, and that's what makes it so great.

它与我们的神经系统紧密相连，这就是它如此伟大的原因。

It works the first time and it works every time.

第一次有效，每次都有效。

So that's, to my knowledge, the best way to control your stress in real time.

据我所知，这是实时控制压力的最佳方法。

Now, why is that important for mood and mental health?

现在，为什么这对情绪和心理健康很重要？

Well, as we'll talk about later, if you want to access your so-called generative drive, a theme that we're going to get into in a bit more detail, this is something that came up during the series with Dr.

好吧，正如我们稍后将讨论的，如果你想访问你所谓的生成驱动力，我们将更详细地讨论这个主题，这是在与博士的系列中出现的东西。

Paul Conti.

保罗·孔蒂.

You will learn that stress and anger and negative emotions, while they can be very motivating, very arousing, they are not going to be good for your long-term mood and mental health, period.

您将了解到，压力、愤怒和负面情绪虽然可以非常激励、非常激动，但它们不会对您的长期情绪和心理健康有好处。

So having tools to regulate your stress and your levels of anger, your levels of reactivity, and also to elevate your feelings of agency and control over your life, starting with agency and control over your physiology, your internal state, is going to be vital.

因此，拥有一些工具来调节你的压力、愤怒程度、反应水平，以及提升你的能动感和对生活的控制力，从对你的生理和内部状态的能动性和控制开始，将是至关重要的。

And what I love about the physiological sigh is that, of course, it's completely zero cost, but also there's a dedicated circuit in your brain and body for this particular pattern of breathing.

我对生理叹息的喜爱之处在于，它当然是完全零成本的，而且你的大脑和身体中有一个专门的电路来处理这种特殊的呼吸模式。

We do it spontaneously, but you can do it intentionally, and it works just as well, if not better, to regulate your levels of stress, that is, to bring them down, which has outsized positive effects on your mood and mental health, not just in the moment, but it also should improve your confidence that when stress comes, because the world is filled with stressors, it's not if, it's when, when stress comes, that you will have a physiologically scientifically supported tool to deal with and reduce that stress.

我们自发地这样做，但你可以有意地这样做，它对调节你的压力水平（即降低压力水平）也同样有效，甚至更好，这对你的情绪和心理健康有着巨大的积极影响，不仅是在当下，而且它还应该提高你的信心，当压力来临时，因为世界充满了压力源，不是是否，而是何时，当压力来临时，你会有一个生理科学支持的工具来处理和减轻压力。

Now, in addition, I do believe it's important for sake of mood and mental health to also have a tool or a protocol to raise your stress threshold.

此外，我确实认为，为了情绪和心理健康，拥有一种工具或方案来提高压力阈值也很重要。

That is, to increase your capacity to deal with life stressors without them feeling so stressful.

也就是说，提高你应对生活压力的能力，而不让他们感到如此有压力。

And there are a number of different ways to do this, but they all center around elevating your levels of adrenaline, epinephrine, and norepinephrine, noradrenaline.

有很多不同的方法可以做到这一点，但它们都围绕着提高肾上腺素、肾上腺素和去甲肾上腺素的水平。

Those are the same thing, just they have multiple names, forgive me.

这些都是同一件事，只是他们有多个名字，请原谅。

I didn't give the same two things four names, so don't blame me, blame the other scientists that did it.

我没有给同样的两个东西四个名字，所以不要责怪我，责怪其他做这件事的科学家。

The point is, there are several ways that you can self-induce elevations of noradrenaline and adrenaline, and then to learn to anchor your mind and your thinking to stay calm in those elevated adrenaline states as a practice for when stressors hit you in the outside world and your adrenaline and noradrenaline spike.

关键是，有几种方法可以让你自我诱导去甲肾上腺素和肾上腺素升高，然后学会在肾上腺素升高的状态下锚定你的思想和思维，保持冷静，作为当外界压力袭击你、肾上腺素和去甲肾上腺素激增时的练习。

Now, one of the best ways to do this, because it works the first time and every time and is also zero cost, in fact, it will save you money, is to put yourself in a cold shower or other deliberate cold exposure environment.

现在，最好的方法之一就是让自己处于冷水淋浴或其他故意暴露在寒冷的环境中，因为它第一次和每次都有效，而且也是零成本，事实上，它会节省你的钱。

But most everyone has access to a cold shower.

但大多数人都可以洗冷水澡。

Not everyone, but most people.

不是所有人，而是大多数人。

And of course, by turning off the heat, you're going to reduce heating costs, right?

当然，通过关闭暖气，您将降低供暖成本，对吗？

Your water bill.

你的水费单。

So getting into a cold shower for a minute or so to elevate your levels of adrenaline and learning to either use your breathing, you could do physiological sighs, or to distract yourself, or whatever tools and approaches you need to be able to stay calm while you have elevated levels of adrenaline in your body.

因此，洗一分钟左右的冷水澡来提高你的肾上腺素水平，并学习如何使用呼吸，你可以做生理性叹息，或者分散自己的注意力，或者使用任何你需要的工具和方法，以便在你体内的肾上腺素水平升高时保持冷静。

And the reason deliberate cold exposure works so well to do this is that it is pretty non-negotiable.

刻意的寒冷暴露之所以能如此有效地做到这一点，是因为它是不容妥协的。

Even if you really love cold showers or cold plunges or things of that sort You're still going to get that elevated adrenaline and noradrenaline.

即使您真的喜欢洗冷水澡或冷水浴或类似的事情，您的肾上腺素和去甲肾上腺素仍然会升高。

It's pretty much non-negotiable.

这几乎是没有商量余地的。

For the first 10 or 15 seconds that you get into a cold plunge or a cold shower, you should fully expect yourself to feel stressed and for your breathing to accelerate, and then your goal is to try and anchor or control your breathing in that stressful environment.

在你进入冷水池或冷水淋浴的前 10 或 15 秒，你应该完全预料到自己会感到压力并且呼吸加速，然后你的目标是在压力环境中尝试锚定或控制你的呼吸。

The reason for doing this is that it's a practice.

这样做的原因是这是一种练习。

It's a practice that's going to translate to a better ability to manage your internal state, and therefore your thinking, your cognition, and your ability to make good decisions under stress.

这种练习将转化为更好的能力来管理你的内部状态，从而提高你的思维、认知以及在压力下做出正确决策的能力。

It's not about becoming untouched by stress.

这并不是要不受压力的影响。

It's about being able to better navigate stress.

这是为了能够更好地应对压力。

Indeed, I think of this as analogous to driving in fog, something that I had to learn to do because I grew up in the Bay Area, and it can be very foggy there sometimes.

事实上，我认为这类似于在雾中开车，这是我必须学会做的事情，因为我在湾区长大，有时那里雾很大。

And of course, you don't learn to drive in fog the first day you learn how to drive, but the first time you hit heavy fog driving, where you can only see one reflector in front of you at a time, it is truly stressful.

当然，你不会在第一天学开车的时候就学会在雾中开车，但第一次在大雾中开车，一次只能看到前面一个反光板，压力确实很大。

You don't know if you're going to come up on another vehicle in an instant, which of course can happen.

你不知道是否会立即遇到另一辆车，这当然有可能发生。

So you have to adjust a number of things.

所以你必须调整很多事情。

You have to learn how to do that.

你必须学习如何做到这一点。

And while I would never elect to drive in fog, learning to drive in fog teaches you how to be comfortable driving in different weather environments.

虽然我永远不会选择在雾中驾驶，但学习在雾中驾驶可以教会您如何在不同的天气环境下舒适地驾驶。

Same thing with driving in a rainstorm, or for you East Coasters from the Northeast, learning how to drive in a snowstorm.

在暴风雨中驾驶也是如此，或者对于来自东北部的东海岸人来说，学习如何在暴风雪中驾驶也是如此。

You would never elect to do that, but once you do it a few times, you feel more comfortable in those extreme conditions.

你永远不会选择这样做，但一旦你这样做了几次，你就会在这些极端条件下感到更舒服。

So that's really what raising your stress threshold is all about.

这就是提高压力阈值的真正意义所在。

Of course, do it safely, do it under conditions in which you're not going to get hurt or anyone else will get hurt, but learning how to do this can be extremely beneficial.

当然，要安全地进行，在您不会受伤或其他任何人都不会受伤的情况下进行，但是学习如何做到这一点可能非常有益。

And of course, deliberate cold exposure isn't the only way, but frankly, it's the most reliable way, and it's the most versatile way to do that because you can do it in your shower or in a cold plunge at home.

当然，故意暴露在寒冷中并不是唯一的方法，但坦率地说，这是最可靠的方法，也是最通用的方法，因为你可以在淋浴时或在家里的冷水浴中进行。

So you can practice these things.

所以你可以练习这些东西。

Again, safety first.

再次强调，安全第一。

Always make sure you're not exposing yourself to cold to the extent that you're going to damage yourself mentally or physically.

一定要确保自己不会暴露在寒冷的环境中，以免对自己的精神或身体造成伤害。

But it's a great practice, and you could probably think of other ways to spike your adrenaline that was safe, and of course, life will spike your adrenaline.

但这是一个很好的练习，你可能会想到其他安全的方法来增加你的肾上腺素，当然，生活会增加你的肾上腺素。

So you can also use real life as your stress inoculation tool, and we all have to do that anyway.

所以你也可以使用现实生活作为你的压力预防工具，无论如何我们都必须这样做。

What I'm suggesting is that you adopt a real-time tool, physiological size, and that you adopt at least one offline tool that you do anywhere from one to three, maybe seven days a week, but at least one day a week that you put yourself into a cold shower, deliberate cold exposure, not for sake of increasing metabolism or anything else, but really just to learn how to calm yourself and maintain clear cognition when stress hits, because indeed, stress is going to hit.

我的建议是，你采用一种实时工具，生理尺寸，并且你至少采用一种离线工具，你可以每周使用一到三天，也许是七天，但每周至少有一天你让自己洗冷水澡，故意暴露在寒冷的环境中，不是为了增加新陈代谢或其他什么，而只是为了学习当压力来袭时如何让自己平静下来并保持清晰的认知，因为压力确实会来袭。

So that's the big six for improving mood and mental health.

这就是改善情绪和心理健康的六大因素。

And the big six apply, that is, they are the cornerstone for mood and mental health, regardless of who you are, regardless of your age, regardless of whether or not you're dealing with an acute or a severe mood or mental health disorder, or you find yourself to be reasonably healthy with respect to mood and mental health, and you simply want your mood and mental health to be stable and/or improve over time.

六大因素都适用，也就是说，它们是情绪和心理健康的基石，无论你是谁，无论你的年龄，无论你是否正在应对急性或严重的情绪或心理健康障碍，或者你发现自己在情绪和心理健康方面相当健康，并且你只是希望你的情绪和心理健康随着时间的推移保持稳定和/或改善。

Now, the reason why the big six, those six pillars, are so important for mood and mental health, and indeed form a critical component of what Dr. Paul Conti referred to as the first principles of self-care, is that those six pillars establish a milieu, that is, an environment of neurochemicals, including neuromodulators such as dopamine, serotonin, epinephrine, norepinephrine, acetylcholine, and other neurochemicals as well, as well as hormones, testosterone, estrogen, prolactin, cortisol, and immune molecules, and on and on, that lead to a high degree of predictability in your brain and nervous system.

现在，这六大支柱对情绪和心理健康如此重要，并且确实构成了保罗·孔蒂博士所说的自我保健首要原则的关键组成部分，原因在于这六大支柱建立了一个环境，即一个神经化学物质的环境，包括多巴胺、血清素、肾上腺素、去甲肾上腺素、乙酰胆碱和其他神经化学物质以及激素等神经调节剂，睾酮、雌激素、催乳素、皮质醇和免疫分子等等，这些都会导致您的大脑和神经系统具有高度的可预测性。

Now, what do I mean by that?

现在，我这是什么意思？

Why would predictability be such a key component of mood and mental health?

为什么可预测性会成为情绪和心理健康的关键组成部分？

Is it really just about knowing that you're going to feel energized in the early part of the day and tired at the end of the day?

难道真的只是知道你会在一天的早些时候感到精力充沛，在一天结束时感到疲倦吗？

Now, that might be part of it, but that's not the major takeaway.

现在，这可能是其中的一部分，但这不是主要的内容。

The major takeaway is that, as Dr. Lisa Feldman Barrett so aptly pointed out, your brain and indeed your entire nervous system has a couple of major jobs.

主要的结论是，正如丽莎·费尔德曼·巴雷特博士恰当地指出的那样，你的大脑乃至整个神经系统都有几个主要的工作。

It has the job of regulating your breathing and your heart rate, et cetera.

它的作用是调节你的呼吸和心率等等。

It also has the job of regulating your thinking and your planning and your memory.

它还具有调节你的思维、计划和记忆的作用。

Those are the jobs of the brain and nervous system that we normally hear about.

这些是我们通常听到的大脑和神经系统的工作。

But if we think about the more macro jobs that the brain has, the key function of the brain, certainly the parts of the brain that are more recently evolved, the ones involved in thinking and planning, et cetera, are really involved in generating predictions.

但如果我们考虑一下大脑所具有的更宏观的工作，大脑的关键功能，当然，大脑中最近进化的部分，涉及思考和计划的部分，等等，确实参与了预测的生成。

Predictions about what's going to happen next and whether or not you're going to be prepared for what's going to happen next.

关于接下来将要发生的事情的预测以及您是否为接下来将要发生的事情做好准备。

And indeed, Dr. Lisa Feldman Barrett also beautifully illustrated this model of the brain as regulating a brain-body budget and moods in a related topic, which she called affect.

事实上，丽莎·费尔德曼·巴雷特（Lisa Feldman Barrett）博士也在一个相关主题中精美地阐释了这种大脑模型，即调节大脑-身体预算和情绪，她称之为情感。

I'll explain what affect is in a moment.

我稍后会解释什么是影响。

Setting the stage for being able to better predict what's going to happen next and therefore regulating your mood in the moment.

为能够更好地预测接下来会发生的事情奠定基础，从而调节您当下的情绪。

Let's just take a moment and explore that statement in a little bit more detail.

让我们花点时间更详细地探讨一下该声明。

Essentially what she was saying, and what I'm now again saying, is that your brain and body go through different states.

本质上，她所说的，以及我现在再次所说的，是你的大脑和身体会经历不同的状态。

Your state at a given moment can be labeled as your affect.

您在特定时刻的状态可以标记为您的情感。

Your affect includes a lot of different things, including levels of autonomic arousal, levels of hormones, levels of transmitters, all of that stuff.

你的影响包括很多不同的东西，包括自主唤醒的水平、激素的水平、神经递质的水平，所有这些东西。

But it falls under the umbrella of affect.

但它属于情感的范畴。

Affect essentially sets the stage for particular emotions to be more likely or less likely to emerge.

情感本质上为特定情绪更有可能出现或不太可能出现奠定了基础。

So emotion and affect aren't the same thing.

所以情感和影响不是一回事。

Affect is a bit more general and sort of undergirds the possibility of having certain moods, like feeling elated, happy, or sad, or depressed.

情感更为普遍，它强化了产生某些情绪的可能性，比如感到高兴、快乐、悲伤或沮丧。

It really sets the general stage for different types of specific emotions, even highly specific emotions.

它确实为不同类型的特定情绪，甚至是高度特定的情绪奠定了总体基础。

So in that way, when you're taking care of the big six, when you're tending to these six pillars on a regular basis, and I should point out that we really want to tend to those six pillars every single day or every single 24 hours.

因此，当你照顾六大支柱时，当你定期照顾这六大支柱时，我应该指出，我们真的希望每天或每 24 小时照顾这六大支柱。

We really need to make those a regular investment to the extent that we can When we do that, we create a neurochemical and a neural milieu that allows the brain to be in a better predictive state.

我们确实需要尽可能地对这些进行定期投资。当我们这样做时，我们会创造一种神经化学物质和神经环境，使大脑处于更好的预测状态。

It allows the brain to give rise to certain affects, spelled A-F-F-E-C-T-S, so affects, that lead to certain emotions being more or less likely to occur.

它允许大脑产生某些影响，拼写为 A-F-F-E-C-T-S，因此影响，导致某些情绪或多或少可能发生。

Put very simply, when we're tending to those six pillars on a regular basis, we feel better more generally, and therefore, the emotions that we tend to have under different conditions, even conditions of a difficult interaction with a coworker or with a family member, tend to be more positive than if we are not tending to those six pillars.

简而言之，当我们定期关注这六个支柱时，我们总体上会感觉更好，因此，我们在不同条件下的情绪往往会比不关注这六个支柱时更积极，即使是在与同事或家庭成员互动困难的情况下。

Now, in some sense, that's sort of a duh statement.

现在，从某种意义上说，这是一种废话。

For instance, if you're sleep deprived, if you're not fed well, like you haven't eaten in a few hours, of course you're going to be more irritable, you're going to be more reactive, you are going to be more emotionally labile.

例如，如果你睡眠不足，如果你吃得不好，就像你几个小时没有吃东西一样，你当然会变得更加烦躁，你会更加反应，你会更加情绪不稳定。

But sleep and nutrition are just two of those six core pillars.

但睡眠和营养只是这六个核心支柱中的两个。

When we talk about those core pillars and the necessity for tending to them on a regular, every 24-hour basis, what we're really talking about is creating a milieu within our brain and nervous system that allows the nervous system to do what it does best and, in fact, what its main job is to do, which is to predict what's going to happen next.

当我们谈论这些核心支柱以及每 24 小时定期照顾它们的必要性时，我们真正谈论的是在我们的大脑和神经系统内创建一个环境，使神经系统能够做它最擅长的事情，事实上，它的主要工作是做什么，即预测接下来会发生什么。

Because as Lisa Feldman Barrett pointed out, emotions are really context-dependent states that allow us to navigate not just our present circumstances, but they are our nervous system and brain's best guess about the circumstances that we are soon going to encounter.

因为正如丽莎·费尔德曼·巴雷特（Lisa Feldman Barrett）指出的那样，情绪实际上是依赖于情境的状态，它不仅使我们能够驾驭当前的情况，而且是我们的神经系统和大脑对我们即将遇到的情况的最佳猜测。

Now, I don't offer you all of that as kind of a bunch of tangled mess of nerd speak to confuse you.

现在，我不会向您提供所有这些，就像一群混乱的书呆子所说的那样来迷惑您。

What I'm saying is that by tending to those six core pillars, you are shifting the likely affects that you will experience and therefore the likely emotions that you experience.

我想说的是，通过关注这六个核心支柱，你正在改变你可能经历的影响，从而改变你可能经历的情绪。

So you're biasing your whole system towards more positive affect and more positive emotions, regardless of what your life circumstances happen to be and the stressors that you encounter.

因此，无论您的生活环境如何以及遇到的压力源如何，您都会使整个系统偏向于更积极的影响和更积极的情绪。

And indeed, you also are including that sixth pillar of stress control, so when those stressors arrive, you'll be better able to navigate them.

事实上，你还包括了压力控制的第六个支柱，所以当这些压力源到来时，你将能够更好地应对它们。

Now, this view of emotion regulation of mood and mental health is certainly not a novel concept.

现在，这种情绪调节情绪和心理健康的观点当然不是一个新概念。

People have talked about the physiological regulation of mood from the time of William James and even earlier.

从威廉·詹姆斯时代甚至更早的时候，人们就开始谈论情绪的生理调节。

It's been a longstanding question, for instance, or debate in psychology and philosophy.

例如，这是一个长期存在的问题，或者是心理学和哲学领域的争论。

Do we feel anxiety in our body and then label it as anxiety, or do we feel anxiety in our mind and then our body follows?

我们是否在身体中感到焦虑，然后将其标记为焦虑，或者我们在头脑中感到焦虑，然后我们的身体也随之而来？

That's been a longstanding debate, and frankly, there's evidence on both sides, which leads me to the conclusion, I think most neurobiologists and psychologists to the conclusion, that those things are interrelated in a way that we can't really dissociate them completely at any level, right?

这是一场长期的争论，坦率地说，双方都有证据，这让我得出结论，我认为大多数神经生物学家和心理学家都得出结论，这些事情是相互关联的，我们无法在任何层面上真正将它们完全分离，对吗？

When your heart rate goes up and you start breathing faster, if I were to induce that state in you, you'd probably interpret that as feeling anxious.

当你的心率上升并且呼吸开始加快时，如果我要在你体内诱发这种状态，你可能会将其解读为感到焦虑。

In addition to that, something can make you anxious before your heart rate and breathing increases, and then your heart rate and breathing increases.

除此之外，在您的心率和呼吸增加之前，某些事情可能会让您感到焦虑，然后您的心率和呼吸会增加。

So no need to tease those apart.

所以没有必要把它们分开。

But if you think about the brain in large part as a prediction machine and your brain as a metabolic regulator, it's trying to decide which organs need resources.

但是，如果您将大脑在很大程度上视为预测机器，并将大脑视为代谢调节器，那么它会尝试决定哪些器官需要资源。

How much resource can I dedicate to thinking, to creativity, to enjoying social interaction, to paying attention to what somebody else is saying as opposed to what's going on inside my body?

我可以投入多少资源来思考、创造力、享受社交互动、关注别人在说什么而不是我体内发生的事情？

All of those major functions of the brain as they relate to affect and emotions are going to be best supported, that is biased toward positive mood, positive affect, positive emotions, and therefore positive mental health outcomes when we're tending to those six pillars.

大脑所有与情感和情绪相关的主要功能都将得到最好的支持，即偏向于积极情绪、积极情感、积极情绪，因此当我们关注这六个支柱时，就会产生积极的心理健康结果。

Dr. Lisa Feldman Barrett referred to that whole process as the brain regulating a brain-body budget, and she had beautiful analogies for that budget, and that's what led to the description of social interactions as either generating savings or being neutral or generating a taxed feeling, literally taxing that brain-body budget.

丽莎·费尔德曼·巴雷特（Lisa Feldman Barrett）博士将整个过程称为大脑调节脑体预算，她对这个预算有一个美丽的类比，这就是为什么社会互动被描述为要么产生储蓄，要么保持中立，要么产生一种负担的感觉，实际上是对脑体预算征税。

And I love that concept, and it's one that you can keep in mind.

我喜欢这个概念，您可以牢记这一概念。

And indeed, we can inject a lot of specificity into this whole process of improving mood and mental health through specific protocols if you simply remember, if you make a daily investment in the six core pillars, you are building up that brain-body budget.

事实上，我们可以通过特定的方案为改善情绪和心理健康的整个过程注入很多特异性，只要你记住，如果你每天对六个核心支柱进行投资，你就建立了大脑和身体的预算。

You will have more energetic resources to spend on whatever life circumstances come your way.

无论你遇到什么样的生活情况，你都会有更多的精力资源来应对。

Now, before we move into a discussion about protocols for how to better understand your life narrative, to enhance your sense of self and confidence and things of that theme, I briefly want to mention that, of course, there are known tools out there in the medical community and psychological community for improving mood and mental health.

现在，在我们开始讨论如何更好地理解你的生活叙事、增强你的自我意识和自信以及相关主题的协议之前，我想简单提一下，当然，医学界和心理学界有一些已知的工具可以改善情绪和心理健康。

And while there are a variety of tools, one of the main tools of the psychiatrist is prescription drugs that target specific neuromodulator systems in the brain and body.

尽管有多种工具，但精神科医生的主要工具之一是针对大脑和身体中特定神经调节系统的处方药。

For instance, SSRIs, selective serotonin reuptake inhibitors, or atypical antidepressants that target the dopamine and epinephrine system, such as Wellbutrin, bupropion, or other types of antidepressants.

例如，SSRIs、选择性血清素再摄取抑制剂或针对多巴胺和肾上腺素系统的非典型抗抑郁药，如维布特林、安非他酮或其他类型的抗抑郁药。

Or for instance, nowadays, there's a lot of growing excitement about clinical trials using relatively high dosages of psilocybin, which, by the way, closely mimics the chemical serotonin.

或者例如，如今，人们对使用相对较高剂量的裸盖菇素进行的临床试验越来越兴奋，顺便说一下，裸盖菇素与化学血清素非常相似。

That's right, psilocybin, which is converted to psilocin in the brain.

没错，就是裸盖菇素，它会在大脑中转化为裸盖菇素。

If you look at it chemically, it looks very much like serotonin, although it has distinct effects from serotonin.

如果从化学角度看，它看起来非常像血清素，尽管它具有与血清素不同的作用。

I talked about psilocybin and what's being done in terms of the clinical trials, safety considerations.

我谈到了裸盖菇素以及临床试验和安全考虑方面正在进行的工作。

I talked about the potential hazard considerations and where the legality and all of that is going in that episode if you want to check that out.

我谈到了潜在的危险考虑因素以及合法性以及所有这些在这一集中的情况，如果你想检查一下的话。

But the reason I'm taking a moment to mention these drugs, things like SSRIs, Prozac, Zoloft, citalopram, Wellbutrin, psilocybin, and so on, is that all of them target specific neuromodulator systems in the brain and body.

但我花点时间提及这些药物（如 SSRIs、百忧解、左洛复、西酞普兰、维布特林、裸盖菇素等）的原因是，它们都针对大脑和身体中的特定神经调节系统。

And at the same time, it's fairly clear that mood disorders such as major depression are not necessarily deficits in things like serotonin or dopamine.

与此同时，很明显，重度抑郁症等情绪障碍不一定是血清素或多巴胺等物质的缺乏。

They can be, but most often they are not.

它们可以是，但大多数情况下不是。

So why are such drugs prescribed for mood disorders and for mental health disorders?

那么为什么要开这样的药物来治疗情绪障碍和精神健康障碍呢？

Well, because if specific neuromodulators like serotonin, dopamine, or epinephrine are dramatically increased above baseline, that affords the brain the ability to rewire itself.

嗯，因为如果血清素、多巴胺或肾上腺素等特定的神经调节剂显着增加到基线以上，那么大脑就有能力重新连接自己。

Really, the way to think about SSRIs or atypical antidepressants or psilocybin for the treatment of major depression is really to think about them as chemical tools to open or access neuroplasticity.

事实上，考虑 SSRIs 或非典型抗抑郁药或裸盖菇素治疗重度抑郁症的方法实际上是将它们视为打开或获得神经可塑性的化学工具。

And that's why it's oh-so-important that those drugs be combined with talk therapy where people are actively working through the sources, the real-life sources and the historical sources, maybe even the trauma-based sources of their depression.

这就是为什么将这些药物与谈话疗法结合起来是如此重要，人们可以积极地研究抑郁症的根源，现实生活中的根源和历史根源，甚至可能是基于创伤的根源。

And I mention this because there's a lot of debate nowadays as to whether or not these drugs are useful, whether or not the side effect profiles justify their use, whether or not they are applicable to young populations.

我提到这一点是因为现在有很多争论，比如这些药物是否有用、副作用是否证明它们的使用合理、它们是否适用于年轻人。

There's a lot of debate about this, and certainly in the case of the psychedelics, there's a lot of debate because this is a newly emerging area and there's still not a lot of data, although it's starting to increase over time.

对此有很多争论，当然就迷幻药而言，也有很多争论，因为这是一个新兴领域，尽管数据随着时间的推移开始增加，但数据仍然不多。

But the key point here is that all of these drugs have the potential to work in some people, not others.

但这里的关键点是，所有这些药物都有可能对某些人有效，但对其他人无效。

Some people, they simply don't work for, and they cause more problems than solutions they solve.

有些人根本不为他们工作，他们造成的问题比他们解决的解决方案还要多。

But they tend to work by increasing the propensity for neuroplasticity by changing the neuromodulator milieu in the brain.

但它们往往通过改变大脑中的神经调节环境来增加神经可塑性的倾向来发挥作用。

And this is an important point when thinking about tools for enhancing mood and mental health, that when we think about tools for enhancing mood and mental health, and next of course we are going to talk about the tools that are specifically designed to target a specific aspect of one's life story or concept of self, all of that is always operating on a backdrop of two things, that overall neurochemical milieu and autonomic function that the six pillars relate to and support if we're tending to those.

在考虑增强情绪和心理健康的工具时，这是很重要的一点，当我们考虑增强情绪和心理健康的工具时，接下来我们当然要讨论专门针对一个人的生活故事或自我概念的特定方面而设计的工具，所有这些总是在两件事的背景下运作，那就是整体神经化学环境和自主功能，如果我们关注这些，六大支柱就会与之相关并支持它们。

But any improvement in mood and mental health that's going to be significant, it's going to be noticeable, and it's going to be stable, it's going to be pervasive over time, is going to require that some degree of neuroplasticity, some degree of neural rewiring occur.

但是，情绪和心理健康的任何显着改善、显着改善、稳定改善、随着时间的推移而普遍存在，都需要一定程度的神经可塑性、一定程度的神经重新布线。

So I'm not bringing up the topic of these particular drug tools to say that they are the best way to improve mood and mental health.

因此，我提出这些特定药物工具的主题并不是说它们是改善情绪和心理健康的最佳方法。

I'm certainly not saying that.

我当然不是这么说的。

They are but one way to potentially improve mood and mental health, and if they are going to work, they always work best when done in concert with talk therapy because they are opening the opportunity for neuroplasticity, but then that neuroplasticity has to be directed toward a particular endpoint.

它们只是潜在改善情绪和心理健康的一种方法，如果它们要起作用，那么与谈话疗法配合使用时总是效果最好，因为它们为神经可塑性提供了机会，但神经可塑性必须针对特定的终点。

There has to be specific work that's being done by the individual, or ideally, the individual with an expert trained clinically certified therapist or psychologist or psychiatrist in order to make sure that the neuroplastic changes that occur lead to longstanding improvements in mood and mental health over time.

必须由个人来完成具体的工作，或者最好是由经过专家培训的临床认证治疗师或心理学家或精神病学家来完成具体的工作，以确保发生的神经塑性变化随着时间的推移导致情绪和心理健康的长期改善。

Indeed, the drugs that I just described were originally designed as tools to allow people to access changes within their brain that would then allow them to enhance mood and mental health, but not have to rely on the drugs themselves for improved mood and mental health.

事实上，我刚才描述的药物最初被设计为工具，让人们能够了解大脑内部的变化，从而改善情绪和心理健康，但不必依赖药物本身来改善情绪和心理健康。

And along those lines, I'm sure some of you out there are thinking about the supplement-based or nutrition-based approaches to enhancing these neuromodulators.

沿着这些思路，我确信你们中的一些人正在考虑基于补充剂或基于营养的方法来增强这些神经调节剂。

And indeed, while they don't have the same potency as things like Wellbutrin and SSRIs at increasing things like dopamine and serotonin respectively, there is a growing number of people out there that are relying on, say, daily supplementation with anywhere from one to three grams of L-tyrosine, amino acid precursor to dopamine, combined with often 300 to 600 milligrams of alpha-GPC as a way to enhance dopamine and acetylcholine and to set the stage for elevated levels of neuroplasticity.

事实上，虽然它们在分别增加多巴胺和血清素等物质方面不如维布特林和 SSRI 等药物具有相同的效力，但越来越多的人依靠每天补充 1 到 3 克 L-酪氨酸（多巴胺的氨基酸前体），通常结合 300 到 600 毫克的 α-GPC 作为增强多巴胺和乙酰胆碱的一种方法。为提高神经可塑性水平奠定基础。

But it's very important to point out that the amino acid precursors to the various neuromodulators like L-tyrosine, like L-tryptophan, so L-tyrosine, precursor to dopamine, L-tryptophan, precursor to serotonin, and so on, that those don't have the same degree of potency, that is ability to enhance those neuromodulators.

但需要指出的是，各种神经调节剂的氨基酸前体，如 L-酪氨酸、L-色氨酸、L-酪氨酸、多巴胺前体、L-色氨酸、血清素前体等等，它们不具有相同程度的效力，即增强这些神经调节剂的能力。

And so the extent to which they enrich the possibility for neuroplasticity still remains somewhat obscure.

因此，它们在多大程度上丰富了神经可塑性的可能性仍然有些模糊。

There haven't been clinical trials on that yet, at least not clinical trials that I am aware of.

目前还没有这方面的临床试验，至少据我所知还没有。

So I mention all of that stuff about drugs, whether or not it's psychedelics or whether or not it's prescription antidepressants or whether or not people are using a supplement-based amino acid based protocol for increasing certain neuromodulators.

因此，我提到了所有有关药物的内容，无论是迷幻药还是处方抗抑郁药，或者人们是否使用基于补充剂的氨基酸方案来增加某些神经调节剂。

I feel it's important to mention all of that because, well, first of all, it's quite prominent out there, certainly in the case of prescription antidepressants, and there's growing prominence and use of relatively high-dose psilocybin.

我觉得提及所有这些很重要，因为首先，它非常突出，尤其是在处方抗抑郁药方面，而且相对高剂量的裸盖菇素的使用和使用也越来越突出。

Again, always done with support talk therapy.

再次强调，始终通过支持性谈话疗法来完成。

This is done in a legal setting.

这是在合法环境下完成的。

I said legal, not illegal.

我说的是合法的，不是非法的。

A legal setting with a board-certified therapist.

拥有经过委员会认证的治疗师的合法环境。

This is being done on university campuses, within research labs, and of course, I acknowledge that there are people who are using these compounds outside the realm of the university clinical study environment.

这是在大学校园、研究实验室内进行的，当然，我承认有人在大学临床研究环境之外使用这些化合物。

So I mention these chemicals not because I'm pointing to them as the path to improved mood and mental health.

所以我提到这些化学物质并不是因为我指出它们是改善情绪和心理健康的途径。

They can be, but they aren't always, and as I mentioned before, they can sometimes cause problems that lead people to wish that they hadn't taken them or to decide to not take them any further, a decision that absolutely has to be made with a healthcare professional who's well certified to do that.

它们可以，但并不总是如此，正如我之前提到的，它们有时会引起问题，导致人们希望他们没有服用它们或决定不再服用它们，而这个决定绝对必须由经过充分认证的医疗保健专业人员做出。

But I'm mentioning these tools because I want you to understand if they work, why they work.

但我提到这些工具是因为我希望您了解它们是否有效以及为什么有效。

And one key point that was really emphasized by Dr. Paul Conti, who, as I mentioned before, is a psychiatrist, so he uses pharmacology in his practice, although he uses other non-pharmacologic tools as well, is that these pharmacologic tools are never to be viewed as the be-all, end-all of enhancing mood and mental health.

正如我之前提到的，保罗·孔蒂博士真正强调的一个关键点是，正如我之前提到的，他是一名精神病学家，因此他在实践中使用药理学，尽管他也使用其他非药物工具，但这些药理学工具永远不要被视为增强情绪和心理健康的最终目的。

They are but one path to improving mood and mental health, and indeed should be viewed as a path To getting people who are otherwise unable to engage in those six core pillars, those first principles of mental health, to be able to do those things on a regular basis.

它们只是改善情绪和心理健康的一条途径，实际上应该被视为一条途径，让那些无法参与这六个核心支柱、心理健康的首要原则的人们能够定期做这些事情。

And then perhaps, based on a discussion with their clinician, these people could come off those pharmacologic agents.

然后，根据与临床医生的讨论，这些人也许可以摆脱这些药物。

Maybe yes, maybe no. It depends on the individual.

也许是，也许不是。这取决于个人。

It depends on the circumstances.

这取决于具体情况。

But those core six pillars, those first principles of mental health that include but are not limited to those core six pillars, are absolutely essential.

但这些核心六大支柱，包括但不限于这些核心六大支柱的心理健康首要原则，是绝对必要的。

There's no drug that can replace those core six pillars.

没有任何药物可以取代这六大核心支柱。

Okay, so setting aside the core six pillars, let's now talk about other tools for mood and mental health that center around really what we more typically think of when we think of mood and mental health, which is emotions.

好吧，抛开核心的六大支柱，现在让我们来谈谈情绪和心理健康的其他工具，这些工具实际上是我们在考虑情绪和心理健康时通常想到的东西，即情绪。

When Dr. Lisa Feldman Barrett was a guest on the podcast, she said something that was really incredible, and it's something that's strongly grounded in excellent scientific data, which is the more specificity that we can put to labeling our emotions, the better off we're going to be in terms of our overall mental health.

当丽莎·费尔德曼·巴雷特 (Lisa Feldman Barrett) 博士做客播客时，她说了一些非常令人难以置信的话，而这一切都以优秀的科学数据为基础，也就是说，我们对情绪的标记越具体，我们的整体心理健康状况就会越好。

Let me restate that.

让我重申一下。

The more specific language that we can put to our own internal emotions, even if that language is just to ourselves in our own internal narrative, we don't even have to speak out what those labels are, the better that we're going to feel over time.

我们可以用更具体的语言来表达我们自己的内心情感，即使这种语言只是我们自己的内部叙述，我们甚至不必说出这些标签是什么，随着时间的推移，我们的感觉就会越好。

And indeed, this effect can be quite rapid.

事实上，这种效果可能相当迅速。

And indeed, Dr. Lisa Feldman Barrett has done research on this very specific topic.

事实上，丽莎·费尔德曼·巴雷特博士已经对这个非常具体的主题进行了研究。

It's something that's referred to as emotional granularity.

这就是所谓的情感粒度。

So while some of us move through life with a sort of what I call emojification of emotions, you know, you got your happy face, happy, your sad face, sad, you're angry, depressed, anxious.

因此，当我们中的一些人在生活中带着一种我称之为情感的表情符号时，你知道，你有幸福的脸，高兴，你有悲伤的脸，悲伤，你生气，沮丧，焦虑。

Those are labels for emotional states, or you could think of them as affects or emotions.

这些是情绪状态的标签，或者你可以将它们视为影响或情绪。

I think of them as emotions.

我认为它们是情感。

But they're not very specific.

但它们并不是很具体。

They're pretty broad bins.

它们是相当宽的垃圾箱。

We say sad or depressed or super depressed or super sad, anxious, panic, and we think of that as nuanced, but it's not very nuanced.

我们说悲伤、沮丧、超级沮丧、超级悲伤、焦虑、恐慌，我们认为这是有细微差别的，但其实并不是很微妙。

And Lisa's laboratory and other laboratories have explored two things.

而丽莎的实验室和其他实验室探索了两件事。

First, if people are asked to or encouraged to put more granularity, more specificity on what they're feeling, then it seems that their levels of emotional processing are better overall.

首先，如果人们被要求或鼓励更细致、更具体地表达自己的感受，那么他们的情绪处理水平似乎总体上会更好。

How does that translate to emotions?

这如何转化为情感？

Well, it translates to better overall feelings of wellbeing when one is placing more specificity on positive emotions.

嗯，当一个人更加关注积极情绪时，它会转化为更好的整体幸福感。

And the flip side is also true.

反面也是如此。

So this is important to know.

所以了解这一点很重要。

If one places more specificity on negative emotions, it also can enhance one's kind of experience of those negative emotions.

如果一个人对负面情绪更加具体，它也可以增强一个人对这些负面情绪的体验。

Now, that means that this is a two-sided blade.

现在，这意味着这是一把双面刀片。

All right?

好的？

This isn't always a good thing.

这并不总是一件好事。

And if one is thinking about protocols for improving mood and mental health, the data make very clear that adding more specificity to our positive emotions in terms of the language we use, but also just the depth with which we process and think about those positive experiences can be very beneficial for us.

如果人们正在考虑改善情绪和心理健康的方案，那么数据非常清楚地表明，在我们使用的语言方面增加我们的积极情绪的特异性，而且我们处理和思考这些积极经历的深度对我们来说是非常有益的。

So there are two studies that I'd like to highlight that relate to this.

我想强调两项与此相关的研究。

The first is entitled "Effective self-monitoring through experience sampling on emotion differentiation in depression." And the second study is entitled "Emotional granularity increases with intensive ambulatory assessment: Methodological and individual factors influence how much." Now, each of these studies focus on something slightly different.

第一篇的标题是“通过经验采样对抑郁症情绪分化进行有效的自我监控”。第二项研究的标题是“情绪粒度随着强化动态评估的增加而增加：方法论和个人因素的影响程度。”现在，每项研究的重点都略有不同。

The first study was mainly focused on people who have depression, and they were cued several, if not many times per day to just think about and report on their emotional state.

第一项研究主要针对患有抑郁症的人，他们每天都会被提示几次（如果不是多次的话），让他们思考并报告自己的情绪状态。

And that was done in order to get people to place more granularity, more specificity on what they're feeling, but also simply to tap into how they're feeling on a more regular basis throughout the day.

这样做是为了让人们更细致、更具体地了解他们的感受，同时也只是为了更规律地了解他们一天中的感受。

The second study, which is one that included Dr. Lisa Feldman Barrett as an author, was slightly different because it focused on non-depressed individuals and it cued them to touch into their emotions more times per day, and it also included some physiological measurements, and one in particular that we're going to talk about in some detail.

第二项研究的作者包括丽莎·费尔德曼·巴雷特 (Lisa Feldman Barrett) 博士，该研究略有不同，因为它关注的是非抑郁症个体，并提示他们每天更多地接触自己的情绪，它还包括一些生理测量，特别是我们将要详细讨论的一项。

Now, I don't have time to go into all the details of these studies.

现在，我没有时间详细讨论这些研究的所有细节。

I may do that in a future podcast episode.

我可能会在未来的播客节目中这样做。

But the key takeaways are very important for all of us to know, which are, first of all, the more often that you can ask yourself, what am I really feeling right now?

但关键的要点对我们所有人来说都非常重要，首先，你可以更多地问自己，我现在真正的感受是什么？

How do I feel?

我感觉如何？

And this is so critical, the more that you force yourself to not use broad labels or simply valence labels, valence labels are good or okay or bad, and instead understand that good is not an emotion, okay is not an emotion, bad is not an emotion, but rather saying, I feel curious but a little anxious, if that happens to be the case, or I feel bored, but also a little bit in positive anticipation about what's going to happen tomorrow, things of that sort.

这一点非常关键，你越强迫自己不要使用宽泛的标签或简单的价标签，价标签是好或好或坏，而是要明白好不是一种情绪，好不是一种情绪，坏不是一种情绪，而是说，我感到好奇但有点焦虑，如果碰巧是这种情况，或者我感到无聊，但也对明天会发生什么，诸如此类的事情有一点积极的预期。

Putting more nuance and specificity on your emotions, but also touching into or thinking about your own emotional states more times per day clearly has positive outcomes for mood and mental health.

对你的情绪更加细致和具体，而且每天更多地接触或思考你自己的情绪状态，显然对情绪和心理健康有积极的影响。

And the reasons for that are incredibly interesting, and this is something everybody should understand.

其中的原因非常有趣，这是每个人都应该理解的。

Why would it be that putting more specificity on what we're feeling, so perhaps just in our own heads, like thinking, okay, how do I feel right now?

为什么要对我们的感受更加具体，所以也许只是在我们自己的头脑中思考，好吧，我现在感觉如何？

Like if I were to do that right now, I'd say I feel energized and happy.

就像如果我现在就这样做，我会说我感到充满活力和快乐。

I do.

我愿意。

I really enjoy doing what I'm doing.

我真的很喜欢做我正在做的事情。

So I wouldn't say I'm like off the charts in awe or elation, but I'm very happy and I feel energized.

所以我不会说我非常敬畏或兴奋，但我非常高兴并且感觉精力充沛。

Earlier today, I was feeling a little bit fatigued and a little bit confused because I was trying to sort out something and it wasn't making sense to me.

今天早些时候，我感到有点疲劳和有点困惑，因为我试图解决一些问题，但它对我来说没有意义。

So assessments like that Which can be told to somebody else or that we just hold internally.

像这样的评估可以告诉其他人，也可以只是我们内部持有。

Done repeatedly throughout the day, anywhere from three to six times throughout the day, just periodically pinging ourselves.

全天重复执行，全天三到六次，只是定期对我们自己进行 ping 操作。

Maybe you set an alarm, or maybe you just decide to every once in a while, maybe every time you go into an elevator, or every time you go up a flight of stairs, you just ask yourself, "Yeah, how do I feel right now?" And thinking about that for a moment.

也许你设置了一个闹钟，或者你只是决定每隔一段时间设置一次，也许每次你进入电梯，或者每次你上一段楼梯，你只是问自己，“是的，我现在感觉如何？”并思考了一会儿。

And you don't have to write it down, although I suppose you could.

你不必把它写下来，尽管我想你可以。

It turns out that just that practice can really enhance our so-called emotional granularity that can enhance our positive emotions and affect.

事实证明，仅仅这种练习确实可以增强我们所谓的情感粒度，从而增强我们的积极情绪和影响力。

And in addition, it provides us a better sensitivity to better understand those negative emotions, which sounds like it might be a bad thing, but those negative emotions have information in them.

此外，它还为我们提供了更好的敏感性，以更好地理解那些负面情绪，这听起来可能是一件坏事，但这些负面情绪中蕴含着信息。

Right?

正确的？

This is one thing that's often lost in those broad categorizations of anxious or sad or depressed.

这是在焦虑、悲伤或抑郁的广泛分类中经常被忽视的一件事。

And keep in mind, of course, that some people are genuinely clinically depressed, and that needs to be taken extremely seriously, just like some people are genuinely clinically anxious, and that needs to be taken seriously.

当然，请记住，有些人确实患有临床抑郁症，需要非常认真地对待，就像有些人确实患有临床焦虑症一样，需要认真对待。

But most of us, when we throw out the words depressed, angry, sad, we're not using enough nuance, and it doesn't really apply to our internal states or the circumstances that we're in, and as a consequence, we suffer.

但我们大多数人，当我们抛出“沮丧”、“愤怒”、“悲伤”这些词时，我们没有使用足够的细微差别，而且它并不真正适用于我们的内部状态或我们所处的环境，因此，我们感到痛苦。

It's not just about communicating our emotions.

这不仅仅是沟通我们的情感。

We suffer because the data say that the more nuance, the more emotional granularity that we have, the richer is our experience of the positive aspects of life and the more effectively we can navigate the negative aspects of life.

我们之所以受苦，是因为数据表明，我们的情感越细致，我们对生活积极方面的体验就越丰富，我们就越能有效地应对生活中的消极方面。

Right?

正确的？

Again, negative emotions perhaps isn't the best way to even describe negative emotions because that label negative implies that we should avoid it.

再说一遍，负面情绪也许不是描述负面情绪的最佳方式，因为负面标签意味着我们应该避免它。

And in fact, those negative emotions provide a lot of information about perhaps social interactions that we should seek to avoid in the future and so on and so forth.

事实上，这些负面情绪提供了很多关于我们将来应该避免的社交互动的信息等等。

Now, one of the most interesting things about this whole process of increasing emotional granularity and touching in several times per day into how we feel, something that's completely zero cost, takes just a moment to do, that we can get much better at over time, and that was clearly seen in these studies that people get much better at doing this.

现在，关于增加情感粒度和每天多次接触我们的感受的整个过程中最有趣的事情之一，完全零成本的事情，只需要一点时间就能完成，随着时间的推移，我们可以变得更好，并且在这些研究中清楚地看到，人们在这方面做得更好。

It becomes more facile for them very quickly, is that it correlates with improvements in physiological metrics that relate to overall improvements in mood and mental health.

对他们来说，它很快变得更加容易，因为它与生理指标的改善相关，而生理指标又与情绪和心理健康的整体改善相关。

And the specific physiological metric that I'm referring to is so-called vagal tone.

我指的具体生理指标是所谓的迷走神经张力。

Some of you have perhaps heard of the vagus nerve.

你们中有些人可能听说过迷走神经。

It's the 10th cranial nerve.

这是第10脑神经。

It's an extensive peripheral nerve that it goes out of the brain kind of at the level of the neck.

它是一种广泛的周围神经，在颈部水平处从大脑中伸出。

It's one of the cranial nerves that extends to essentially all the organs of the body, the heart, the lungs, et cetera.

它是脑神经之一，基本上延伸到身体的所有器官，如心脏、肺等。

But it's a two-way street.

但这是一条双向街道。

It's a superhighway of nerves out of the brain and into the body, and it's a superhighway of nerves back from the bodily organs to the brain.

它是一条神经从大脑进入身体的高速公路，也是一条神经从身体器官返回大脑的高速公路。

And it's involved in regulating a lot of so-called autonomic functions, so how fast our heart rate is, how fast our breathing is, rates of digestion.

它参与调节许多所谓的自主功能，例如我们的心率有多快，我们的呼吸有多快，消化率。

And all of that weaves together to create those things that we call affect, our internal states.

所有这些交织在一起，创造出我们称之为情感的东西，即我们的内部状态。

So without going into a ton of detail about the vagus nerve, there's something that's called cardiac vagal control.

因此，无需详细介绍迷走神经，有一种叫做心脏迷走神经控制的东西。

Cardiac vagal control is the extent to which that vagus nerve can impact your heart rate and your overall feelings of calm or alertness.

心脏迷走神经控制是指迷走神经影响心率以及整体平静或警觉感的程度。

Now, the simple way to think about this is more commonly referred to as heart rate variability.

现在，思考这个问题的简单方法通常被称为心率变异性。

Heart rate variability is simply the distance between your heartbeats, or rather the time between your heartbeats, which we know if those timings between your heartbeats are somewhat variable, that is correlated with positive physical and mental health outcomes.

心率变异性只是心跳之间的距离，或者更确切地说是心跳之间的时间，我们知道心跳之间的时间是否有些变化，这与积极的身心健康结果相关。

One of the ways that you can increase heart rate variability is to get regular cardiovascular exercise, as well as doing resistance exercise, and no surprise, getting sufficient amounts of quality sleep each night is also going to be very beneficial for heart rate variability.

增加心率变异性的方法之一是定期进行心血管锻炼以及抗阻运动，毫不奇怪，每晚获得充足的优质睡眠也对心率变异性非常有益。

Now, exercise and sleep, of course, are wonderful, but it turns out that there's also a very rapid way to increase heart rate variability by activating the vagal innervation of the heart and the way that the heart and some other circuits within the so-called brain stem interact, and that's through something called respiratory sinus arrhythmia.

现在，运动和睡眠当然是美妙的，但事实证明，还有一种非常快速的方法可以通过激活心脏的迷走神经支配以及心脏和所谓脑干内的其他一些回路相互作用的方式来增加心率变异性，这就是通过称为呼吸性窦性心律失常的东西。

Respiratory sinus arrhythmia can be summarized very simply by saying when you inhale, you speed your heart rate up, and when you exhale, you slow your heart rate down, and it's that exhale slowing your heart rate down that's mediated by the vagus nerve.

呼吸性窦性心律失常可以很简单地概括为，当你吸气时，你的心率会加快，当你呼气时，你的心率会减慢，而呼气时你的心率减慢是由迷走神经介导的。

Now, there's a more thorough description of that, which I'll just give you now, and it's not that lengthy.

现在，对此有更全面的描述，我现在就给你们，而且不是那么长。

So here's how it goes.

事情是这样的。

When you inhale, your diaphragm actually moves down, and as a consequence, your heart actually gets a little bigger, has a little more space.

当你吸气时，你的隔膜实际上会向下移动，因此，你的心脏实际上会变得更大一点，有更多的空间。

As a consequence, the fluid in your heart moves a little more slowly per unit volume, and there's a neural signal to speed the heart up.

因此，心脏中的液体每单位体积的移动速度会稍微慢一些，并且会产生神经信号来加快心脏的速度。

Conversely, when you exhale, the diaphragm moves up.

相反，当你呼气时，横膈膜向上移动。

That means there's a little less space for the heart in the general area where it's sitting, so the heart gets a little bit smaller, a little more compact.

这意味着心脏所在的整个区域的空间变小了，因此心脏变得更小、更紧凑。

That means that the fluid in your heart is moving more quickly through that smaller space, and there's a neural signal mediated by the vagus to slow the heart down.

这意味着心脏中的液体在较小的空间中移动得更快，并且迷走神经介导的神经信号可以减慢心脏的速度。

So that's why inhales speed your heart up and exhales slow your heart down.

这就是为什么吸气会加速你的心跳，呼气会减慢你的心跳。

That is the basis of so-called RSA or respiratory sinus arrhythmia.

这就是所谓的 RSA 或呼吸性窦性心律失常的基础。

Now, what does any of that have to do with the granularity of language that we place on our emotions?

现在，这与我们表达情感的语言粒度有什么关系呢？

Well, it turns out there are several studies showing that when people place more descriptive granularity on their emotions, that is correlated with, okay, it's not causal, but it's correlated with improvements in respiratory sinus arrhythmia, which we know correlate with improvements in heart rate variability.

事实证明，有几项研究表明，当人们对自己的情绪进行更详细的描述时，这与（好吧，这不是因果关系）相关，但它与呼吸性窦性心律失常的改善相关，我们知道这与心率变异性的改善相关。

Indeed, it's one of the major bases for heart rate variability, which we know is correlated with not just positive physical health outcomes but positive mental health outcomes, including lower levels of anxiety, improved sleep, and overall levels of mood.

事实上，它是心率变异性的主要基础之一，我们知道心率变异性不仅与积极的身体健康结果相关，而且与积极的心理健康结果相关，包括较低的焦虑水平、改善的睡眠和整体情绪水平。

This is a topic that I'm very familiar with because last year, my laboratory at Stanford University School of Medicine, in collaboration with a colleague of mine, Dr. David Spiegel Our associate chair of psychiatry, also at Stanford University School of Medicine, published a clinical trial in Cell Reports Medicine showing that there's a particular pattern of breathing that people can do for just five minutes per day that is effective in significantly improving various metrics related to mood and reducing anxiety, and also improving sleep.

这是一个我非常熟悉的话题，因为去年，我在斯坦福大学医学院的实验室与我的同事、斯坦福大学医学院精神病学副主任 David Spiegel 博士合作，在 Cell Reports Medicine 上发表了一项临床试验，表明人们每天只需进行五分钟的特殊呼吸模式，就可以有效显着改善与情绪相关的各种指标，减少焦虑，并改善睡眠。

Although, I should say the protocol I'm about to describe didn't uniformly improve all of those metrics.

尽管如此，我应该说我即将描述的协议并没有统一改善所有这些指标。

It had a bigger effect on some versus others.

与其他人相比，它对某些人的影响更大。

I'll provide a link to that study in the show note captions.

我将在节目注释标题中提供该研究的链接。

But if you're wondering what this protocol is that people did for five minutes a day that allowed them to, by the way, pervasively improve their mood, so it wasn't just their mood while they were doing this five-minute-a-day protocol, it was improvements in mood around the clock, essentially, as well as improvements in other physiological metrics and other aspects of those six core pillars.

但如果你想知道这个协议是什么，人们每天做五分钟，顺便说一句，让他们普遍改善他们的情绪，所以这不仅仅是他们在每天做五分钟协议时的情绪，本质上是全天候情绪的改善，以及其他生理指标和这六个核心支柱其他方面的改善。

It was that physiological sigh that we talked about earlier.

这就是我们之前谈到的生理叹息。

Although, in this case, we didn't have people do just one physiological sigh.

不过，在这种情况下，我们并没有让人们只发出一声生理叹息。

We had people set aside five minutes per day, so set a timer for five minutes.

我们让人们每天留出五分钟的时间，所以设置一个五分钟的计时器。

They could sit or lie down.

他们可以坐着或躺着。

They could do it any time of day, and we just had them repeat that physiological sigh for a duration of five minutes total.

他们可以在一天中的任何时间这样做，我们只是让他们重复这种生理性的叹息，总共持续五分钟。

So that they would do two inhales through the nose and then a full exhale till lungs empty through the mouth.

这样他们就会通过鼻子吸气两次，然后通过嘴完全呼气，直到肺部排空。

Then they would do it again, and then they would do it again, and again until those five minutes were completed.

然后他们会再做一次，然后他们会再做一次，直到那五分钟完成为止。

Again, the outcome of that clinical trial was that that particular pattern of breathing, which we called cyclic physiological sighing for five minutes per day, again, done any time of day, had the most positive outcomes in terms of improving mood and mental health and autonomic function, those things related to sleep and heart rate variability.

同样，该临床试验的结果是，这种特殊的呼吸模式，我们称之为每天五分钟的周期性生理叹息，同样，在一天中的任何时间进行，在改善情绪、心理健康和自主功能（与睡眠和心率变异性相关的那些方面）方面具有最积极的结果。

So that's a very simple, very minimal time investment, zero cost tool that anyone can use that, again, improves various metrics of physical health, but also improves metrics of mental health.

因此，这是一个非常简单、时间投入非常少、零成本的工具，任何人都可以使用它，再次改善身体健康的各种指标，同时也改善心理健康的指标。

And it ties right back in with what was observed in the work by Dr. Lisa Feldman Barrett, exploring how putting more word label emotional granularity on one's emotional states positively impact our physiological state.

它与丽莎·费尔德曼·巴雷特 (Lisa Feldman Barrett) 博士在工作中观察到的情况相联系，探索如何在一个人的情绪状态上添加更多的词标签情感粒度对我们的生理状态产生积极影响。

And the fact that thinking about our emotions more frequently throughout the day and deliberately putting more label granularity on those emotions frequently throughout the day is correlated with this improvement in respiratory sinus arrhythmia and heart rate variability.

事实上，全天更频繁地思考我们的情绪，并刻意地全天频繁地为这些情绪贴上更多的标签粒度，与呼吸性窦性心律失常和心率变异性的改善相关。

The fact that these things all relate to one another should not surprise us, because indeed, there's a previous paper, this is a quite extensive review, actually.

这些事情都是相互关联的，这一事实不应让我们感到惊讶，因为确实，之前有一篇论文，实际上这是一篇相当广泛的评论。

It's a very nice review.

这是一篇非常好的评论。

It's one that I encourage anyone who's interested in these topics to explore, especially psychologists who might have an interest in physiology or psychiatrists or simply people who are interested in mind-body stuff.

我鼓励任何对这些主题感兴趣的人去探索，尤其是对生理学或精神病学家感兴趣的心理学家，或者只是对身心事物感兴趣的人。

This is a review published in 2017 in the journal Biological Psychology entitled "Cardiac Vagal Control as a Marker of Emotion Regulation in Healthy Adults: A Review." And again, it's a really wonderful literature review of the peer-reviewed primary research, which really establishes that this thing, vagal tone, our ability to kind of put the brakes on our autonomic nervous system and slow our heart rate down deliberately through our breathing, and perhaps even just by stopping and reflecting on what our emotional states are, is really beneficial for our overall mood and mental health.

这是 2017 年发表在《生物心理学》杂志上的一篇评论，题为“心脏迷走神经控制作为健康成人情绪调节的标志：评论”。再说一遍，这是一篇对同行评审的初步研究进行的非常精彩的文献综述，它确实证明了迷走神经张力，我们通过呼吸故意抑制自主神经系统并减慢心率的能力，甚至可能只是通过停止并反思我们的情绪状态，对我们的整体情绪和心理健康确实有益。

And I want to highlight bold and underline that word overall, because it's not just the case that people experience elevated mood and mental health in the moments where they stop and go, "Oh, how am I feeling?

我想强调并强调整个词的粗体，因为人们不仅仅是在走走停停的时刻体验到情绪高涨和心理健康，“哦，我感觉怎么样？

Oh, am I feeling bored or agitated?

哦，我是感到无聊还是烦躁？

Do I feel particularly excited?" Sure, that can have some impact on physiological metrics and mood and mental health.

我是不是感觉特别兴奋？”当然，这会对生理指标、情绪和心理健康产生一些影响。

But in all of these studies, the outcome seems to be that people's overall levels of mood and mental health are enhanced, not just while they're thinking about their emotions or doing this five-minute-a-day cyclic sighing, but around the clock.

但在所有这些研究中，结果似乎是，人们的整体情绪和心理健康水平得到了提高，不仅是在他们思考自己的情绪或每天进行五分钟的周期性叹息时，而是在全天候。

Which is really terrific because I think that's what most all of us want, which is improved mood and mental health, not just in the moments when we do a practice or in the few minutes afterwards, but 24 hours a day.

这真的很棒，因为我认为这是我们大多数人想要的，即改善情绪和心理健康，不仅仅是在我们练习时或练习后几分钟内，而是一天 24 小时。

I suppose we might segment out sleep, during which hopefully we're having great dreams as opposed to other kinds of dreams.

我想我们可以把睡眠分开，希望在睡眠期间我们能做伟大的梦，而不是做其他类型的梦。

But the point is, everyone, I have to imagine, would like to feel better and have elevated mood and mental health during the times when they're awake, and indeed, these sorts of protocols have been shown to do that, or so say the scientific data.

但关键是，我必须想象，每个人都希望在清醒时感觉更好，并改善情绪和心理健康，事实上，这些类型的方案已被证明可以做到这一点，至少科学数据是这样说的。

Now we are going to discuss the tools for enhancing mood and mental health gleaned from the four-episode guest series with Dr. Paul Conti, who is a medical doctor specializing in psychiatry.

现在，我们将与保罗·康蒂博士（一位专门从事精神病学的医生）讨论从四集客座系列节目中收集到的增强情绪和心理健康的工具。

He also has particular expertise in trauma.

他在创伤方面也有特殊的专业知识。

However, the four-episode guest series that we did with Dr. Conti was really about exploring the self, as well as tools and protocols for not just gaining a better understanding of oneself, but also for gaining a better understanding and tools for relating to others, AKA relationships.

然而，我们与康迪博士一起制作的四集客座系列实际上是关于探索自我，以及工具和协议，不仅可以更好地了解自己，而且还可以更好地理解和与他人建立关系（又称关系）的工具和协议。

Thread through the series was a model of the mind and how it works to create everything from feelings, thoughts, to behaviors that Dr.

该系列的主线是思维模型，以及思维如何创造从感觉、想法到行为的一切事物。

Paul Conti described as an iceberg model.

保罗·康蒂将其描述为冰山模型。

And I perhaps should refer you to the fact that he actually drew out this model, and we provided it as a zero-cost PDF in the show note captions for every single one of those episodes in that four-episode series.

我也许应该向您介绍这样一个事实：他实际上绘制了这个模型，并且我们在该四集系列中每一集的演出注释标题中以零成本 PDF 形式提供了它。

We also provide a link to this model in the show note captions for this tools episode.

我们还在该工具集的显示注释标题中提供了该模型的链接。

The model is called the Iceberg Model, and as the name suggests, it resembles an iceberg, in which the vast majority of our mind's processing occurs below our conscious awareness in our unconscious mind.

该模型称为冰山模型，顾名思义，它类似于一座冰山，其中我们的绝大多数思维处理都发生在我们无意识的意识之下。

So that's the portion of the iceberg that resides below the surface, whereas the portion of our mental processing that we are aware of resides above the water's surface, the so-called conscious mind.

这就是冰山位于水面以下的部分，而我们意识到的心理处理部分位于水面之上，即所谓的意识思维。

So a key aspect of the Iceberg Model is that the unconscious mind is responsible for the vast majority of our feelings, thoughts, and behaviors, but that we are not aware of how this unconscious mind is doing that.

因此，冰山模型的一个关键方面是，无意识思维对我们绝大多数的感受、想法和行为负责，但我们不知道这种无意识思维是如何做到这一点的。

And by extension, the tools and protocols that Dr. Conti described largely deal with going into the unconscious and figuring out how the unconscious processing is influencing our conscious processing, both in healthy and in unhealthy ways.

通过扩展，康迪博士描述的工具和协议主要涉及进入无意识并弄清楚无意识处理如何以健康和不健康的方式影响我们的意识处理。

And when we say in healthy and unhealthy ways, we're largely referring to the presence of defenses So some of you have perhaps heard of defenses before.

当我们说健康和不健康的方式时，我们主要指的是防御的存在，所以你们中的一些人可能以前听说过防御。

Some defenses can indeed be healthy, and others are unhealthy.

有些防御确实是健康的，而另一些则是不健康的。

There are defenses such as projection, sublimation, denial.

有诸如投射、升华、否认等防御。

And during the course of that four-episode series, Dr. Conti explains how projections are not always bad for us.

在这个四集系列节目中，孔蒂博士解释了预测并不总是对我们不利。

Indeed, they can protect us from panic, from severe trauma, but they also can create difficulties in processing our own understanding of self and of our life experiences in ways that can actually be damaging to us.

事实上，它们可以保护我们免受恐慌和严重创伤，但它们也会给我们处理自我和生活经历的理解带来困难，而这些困难实际上可能对我们造成损害。

So a key takeaway from that four-episode series is to understand and acknowledge that your unconscious mind is driving much of what you feel, think, and do.

因此，这个四集系列的一个关键要点是理解并承认你的无意识思维在很大程度上驱动着你的感受、思考和行为。

However, by doing structured exploration of the self, and we'll talk about how to do that, one can gain better understanding of how that unconscious processing is influencing what you think, feel, believe, and do.

然而，通过对自我进行结构化的探索，我们将讨论如何做到这一点，人们可以更好地理解这种无意识的处理如何影响你的想法、感觉、信念和行为。

So once you accept the important role of the unconscious mind and you make the decision that you want to better understand how your unconscious mind and conscious mind are in this constant dialogue and how you can have that dialogue better serve you, there are a series of actionable tools that you can do that will allow you to better understand yourself and how you relate to others.

因此，一旦你接受了无意识思维的重要作用，并决定要更好地了解你的无意识思维和意识思维在这种持续对话中的情况，以及如何让这种对话更好地为你服务，你可以使用一系列可行的工具，让你更好地了解自己以及与他人的关系。

And the first of these tools is to really understand your self-concept.

这些工具中的第一个就是真正了解你的自我概念。

Now, of course, most all of us know our own name.

当然，现在我们大多数人都知道自己的名字。

Rarely do we ever forget that name.

我们很少忘记这个名字。

We have some concept of where we're from, who our parents are, what our present and future goals might be, where we've succeeded, where we've failed in life, and on and on.

我们对自己来自哪里、我们的父母是谁、我们现在和未来的目标是什么、我们在生活中成功的地方、失败的地方等等有一些概念。

But the self-concept goes far beyond that sort of CV list or our biography of self.

但自我概念远远超出了那种简历清单或我们的自我传记。

Indeed, the self-concept has a lot to do with our self-confidence, our feelings of ability, both to overcome challenges, but also our ability to serve the world that we're in and our ability to change ourselves over time.

事实上，自我概念与我们的自信、我们的能力感、克服挑战的能力、服务我们所处世界的能力以及我们随着时间的推移改变自己的能力有很大关系。

Now, of course, the degree to which somebody might have confidence or less confidence, or the degree to which somebody feels that they can exert influence on their environment and their goals is, of course, going to vary based on their personal history.

当然，现在，某人有信心或信心不足的程度，或者某人认为自己可以对环境和目标施加影响的程度，当然会根据他们的个人历史而有所不同。

But as Dr. Conti explained, even independent of all that, if one puts in some work to better understand their self-concept, to really get a clear picture of oneself, from that, one can develop more agency with which to pursue one's aspirations and to reach their goals.

但正如孔蒂博士所解释的，即使与所有这些无关，如果一个人付出一些努力来更好地理解自己的自我概念，真正清楚地了解自己，从中，一个人就可以培养更多的能动性来追求自己的愿望并实现自己的目标。

And the key concept here is one that's particularly powerful for both exploring and building up one's concept of self, and that's to consciously and deliberately build a life narrative.

这里的关键概念对于探索和建立一个人的自我概念特别有效，那就是有意识地、刻意地构建一种生活叙事。

Now, a simple way to do this that can be very effective is to create a series of folders or documents.

现在，一种非常有效的简单方法是创建一系列文件夹或文档。

It could even be a stack of papers.

它甚至可能是一叠文件。

I prefer to do this in electronic form, and I confess that even before learning about this tool from Dr. Conti, I had initiated doing this tool starting back in 2015.

我更喜欢以电子形式进行此操作，并且我承认，甚至在从 Conti 博士那里了解此工具之前，我就从 2015 年开始使用此工具。

And it's fairly straightforward, but as I mentioned before, it can be very powerful.

它相当简单，但正如我之前提到的，它可以非常强大。

And it simply consists of building out separate folders or pieces of paper, and this could be done electronically or on real-world paper with paper and pen or paper and pencil.

它只是构建单独的文件夹或纸张，这可以通过电子方式完成，也可以用纸和笔或纸和铅笔在现实世界的纸上完成。

And essentially what you do is you're going to divide your life history into some regular increments.

本质上，你要做的就是将你的生活史分成一些有规律的增量。

So for me, the way that I did this is I created a folder on my laptop that I actually called Lifetime.

所以对我来说，我这样做的方式是在我的笔记本电脑上创建一个文件夹，我实际上将其称为 Lifetime。

So that's the title of the main folder.

这就是主文件夹的标题。

And then within that folder, I have a series of folders, each of which spans a particular phase of my life.

然后在该文件夹中，我有一系列文件夹，每个文件夹都跨越了我人生的一个特定阶段。

So zero to five years of age, 6 to 10 years of age, 11 to 15 years of age, and so on and so forth.

所以0到5岁，6到10岁，11到15岁，等等。

Now I'm 48 years old, so I have folders that extend to age 50 currently, although I will add folders going forward very soon.

现在我已经 48 岁了，所以我的文件夹目前已延长至 50 岁，不过我很快就会添加文件夹。

And the idea here is that for each of those folders, you're going to place a single Word document into that folder, and then on that Word document, you're not going to journal, you're not going to do any sort of extensive writing.

这里的想法是，对于每个文件夹，您将把一个 Word 文档放入该文件夹中，然后在该 Word 文档上，您不会日记，也不会进行任何形式的大量写作。

Rather, you're simply going to put down bullet points with titles.

相反，您只需用标题写下要点即可。

It could be one or two sentences, but typically it's just a few words describing some of the key milestone events that you remember from that particular phase of your life.

它可以是一两句话，但通常只是几个词来描述您在人生的特定阶段所记得的一些关键里程碑事件。

So just for sake of example, I'll read off some of the things that are included in the folders for my particular lifetime narrative.

因此，仅为了举例，我将读出文件夹中包含的一些内容，以用于我特定的一生叙述。

But of course, this relates to my lifetime narrative.

当然，这与我一生的叙述有关。

You should, of course, put the milestones and key bullet points that relate to your lifetime narrative.

当然，您应该列出与您一生的叙述相关的里程碑和关键要点。

But again, just to give you a sense of the sorts of things that made it into this folder, in my 6 years old to 11-year-old folder, on that document, I put where I was living at that time, the city I was living, the school that I went to.

但再说一遍，只是为了让你了解这个文件夹中包含的各种内容，在我 6 岁到 11 岁的文件夹中，在该文档中，我把我当时居住的地方、我居住的城市、我就读的学校放在其中。

I put a couple of teachers' names, teachers that had a particular influence on me, a particular summer camp experience.

我写了几个老师的名字，对我有特殊影响的老师，一次特殊的夏令营经历。

That was not a traumatic experience, by the way.

顺便说一句，那并不是一次痛苦的经历。

It was a happy experience.

这是一次愉快的经历。

But for me, it turned out to be a very transformative one.

但对我来说，这是一个非常具有变革性的事情。

And then there are a couple other things in there that are just recollections of childhood friends' names.

还有一些其他的东西只是对儿时朋友名字的回忆。

Okay?

好的？

So seemingly mundane information perhaps, but it looks more or less like a biography, and yet other folders, so for instance, the folder that spans from 25 to 30 years of age is the time that I was in graduate school.

所以看起来也许很平常的信息，但它看起来或多或少像一本传记，还有其他文件夹，所以比如说，跨度从25岁到30岁的文件夹是我读研究生的时间。

So it includes a note about graduate school, a note about particular hobbies that I was interested in, in addition to my scientific research at the time, a couple of key relationships, a couple of key relationship challenges, as well as some things that at that time I was processing about prior years, in particular my teen years in high school.

所以它包括一篇关于研究生院的笔记，一篇关于我感兴趣的特定爱好的笔记，除了我当时的科学研究之外，一些关键的人际关系，一些关键的关系挑战，以及当时我正在处理的一些关于前几年的事情，特别是我在高中的青少年时期。

Now the key thing here is that whatever goes into these folders is what's important to you.

现在的关键是，这些文件夹中的内容对您来说很重要。

It could be positive events.

这可能是积极的事件。

It could be negative events.

这可能是负面事件。

It could be events that for whatever reason you remember and that keep surfacing in your mind that you think might be interesting or important at some later time or that you're concerned you might forget.

这些事件可能出于某种原因让您记得，并且不断浮现在您的脑海中，您认为这些事件在以后的某个时间可能会有趣或重要，或者您担心自己可能会忘记。

In fact, that might be a really good metric for whether or not you include something in these folders or not.

事实上，这可能是衡量您是否在这些文件夹中包含某些内容的一个非常好的指标。

If there's something that you want to make sure that you never forget but that you think you might forget, I would encourage you to put it onto that Word document and put it into that particular folder.

如果您想确保永远不会忘记某些内容，但您认为自己可能会忘记，我会鼓励您将其放入该 Word 文档并放入该特定文件夹中。

Again, this isn't about creating a coherent life story.

再说一次，这并不是要创造一个连贯的生活故事。

This is about creating a series of segments of small collections of key life events, positive, negative, neutral, inspiring, basically anything that was salient for you at that particular time.

这是关于创建一系列关键生活事件的小集合片段，积极的、消极的、中立的、鼓舞人心的，基本上是在那个特定时间对你来说突出的任何事情。

And of course If you want to put reflections about those particular events into that Word document, you're more than welcome to do that.

当然，如果您想将这些特定事件的反思放入 Word 文档中，我们非常欢迎您这样做。

But the basis of this self-concept developing exercise is just that.

但这种自我概念发展练习的基础正是如此。

It's to develop a historical sense of yourself.

这是为了培养你自己的历史感。

Of course, bringing you up to present day, where you will continue to add things to whatever Word document goes into that particular folder for the age you happen to be now.

当然，到了今天，您将继续向您现在所处年龄的特定文件夹中的任何 Word 文档添加内容。

Now, for some of you, this kind of autobiographical bullet pointing might seem like it's just that, some attempt to build or write an autobiography.

现在，对于你们中的一些人来说，这种自传式的要点可能看起来只是一些人试图构建或撰写自传。

But it's very important to remember that these folders are for you.

但请记住，这些文件夹是为您准备的，这一点非常重要。

These folders are not about writing a book about your life history.

这些文件夹并不是为了写一本关于你的生活史的书。

Although if you decide to do that with these folders at some point down the line, that sounds great.

不过，如果您决定在以后的某个时刻对这些文件夹执行此操作，那听起来不错。

But that's not the goal here.

但这不是这里的目标。

The goal is for you to build a structured narrative representation of events that were key in your life.

我们的目标是为你生活中的关键事件建立一个结构化的叙述性表述。

And as described in the series with Dr. Conte, this goes way beyond just understanding your past.

正如孔特博士在系列文章中所描述的那样，这不仅仅是了解你的过去。

This is really about understanding past, it's about understanding yourself at present, and indeed, it threads into your goals and aspirations for the future.

这实际上是关于了解过去，是关于了解现在的自己，事实上，它与你对未来的目标和愿望有关。

An important thing to understand about this tool or protocol is that it also has an incredible ability to anchor you in your perception of the passage of time.

关于这个工具或协议，需要理解的一个重要的事情是，它还具有令人难以置信的能力，可以让您锚定您对时间流逝的感知。

Some of us track the passage of time better than others, both within the day and across days and years and so forth, but this exercise in particular is very good at allowing you to see how much time you devoted at a given stage of your life to a given endeavor.

我们中的一些人比其他人更好地跟踪时间的流逝，无论是在一天内还是跨日和跨年等等，但这个练习尤其可以让你看到你在人生的特定阶段为特定的努力投入了多少时间。

Whether or not you're stuck in patterns whereby you're still engaging in certain types of things professionally or relationship-wise, or in any other number of different ways that have you in a pattern that may or may not be serving you well.

无论你是否陷入了某种模式，即你仍在专业或人际关系方面从事某些类型的事情，或者是否以任何其他不同的方式让你处于一种可能对你有利或不利的模式中。

I want to emphasize again that this exercise is not about goal setting.

我想再次强调，这个练习不是关于目标设定。

It's about your ability to build a structured narrative pattern from which you can look at it and then make a determination as to whether or not you feel that you're currently on the right path for you.

这是关于你建立结构化叙事模式的能力，你可以从中查看它，然后确定你是否觉得自己目前走在正确的道路上。

But it's not about projecting forward as to what your goals are.

但这并不是要预测你的目标是什么。

We'll soon talk about that.

我们很快就会讨论这个问题。

We'll talk about goals and aspirations in a moment.

我们稍后将讨论目标和愿望。

This is really about better understanding what led you up to the place that you are now, and it really helps you pinpoint the key work that you need to do in terms of exploring your unconscious and conscious mind using some tools that we're going to get into subsequently.

这实际上是为了更好地理解是什么导致你达到现在的水平，并且它确实可以帮助你确定你需要做的关键工作，即使用我们随后将介绍的一些工具来探索你的无意识和意识思维。

So there's really no strict rules about how to do this exactly, except that I do encourage you to make those increments across your lifespan manageable.

因此，关于如何准确地做到这一点，实际上没有严格的规则，只是我确实鼓励您在整个生命周期中使这些增量易于管理。

I wouldn't suggest doing it one for every year.

我不建议每年都这样做。

I wouldn't suggest a folder, one for every 10 years.

我不建议建立一个文件夹，每十年一个。

I think a three-to-five-year increment seem like a more reasonable and tractable way to go about this.

我认为三到五年的增量似乎是一个更合理、更容易处理的方法。

So that's one of the sorts of tools that Dr. Conte referred to as to how to build up one's self-concept, which directly relates to things such as our confidence, our ability to track our own behavior, understand some of our motivations, both conscious and unconscious.

这就是孔特博士提到的如何建立自我概念的工具之一，它直接关系到我们的信心、我们跟踪自己行为的能力、理解我们的一些动机（有意识和无意识）等。

But of course, that practice is mainly a conscious exercise.

但当然，这种练习主要是一种有意识的练习。

It's really not tapping directly into the unconscious in any kind of direct way, as far as we know.

据我们所知，它实际上并没有以任何直接的方式直接进入无意识。

Now we can contrast that with the tools and protocols that are designed to tap into the unconscious mind.

现在我们可以将其与旨在挖掘无意识思维的工具和协议进行对比。

And of course, there are a number of different ways to do this that were discussed in that four-episode series with Dr. Conte.

当然，有许多不同的方法可以做到这一点，在与孔特博士的四集系列中讨论了这些方法。

But one of the most powerful ways to do this is by thinking about, and indeed sometimes writing about or even analyzing one's dreams.

但做到这一点最有效的方法之一是思考，有时甚至写下甚至分析一个人的梦想。

Now, dream analysis is something for which you can find a lot of books out there.

现在，你可以找到很多有关梦分析的书籍。

There are a lot of theories.

有很多理论。

There's also a lot of argument that perhaps dream analysis, which has roots in Freudian psychology as well as other traditions, is perhaps not accurate.

还有很多争论认为，植根于弗洛伊德心理学以及其他传统的梦分析也许并不准确。

I don't think we want to consider whether or not dream analysis is accurate.

我认为我们不想考虑梦的分析是否准确。

Rather, I think we should just acknowledge that when we are dreaming, in particular the dreams that we have toward the later part of our night, which are the dreams associated with rapid eye movement sleep that tend to be very emotionally laden dreams as compared to the dreams that we have earlier in the night.

相反，我认为我们应该承认，当我们做梦时，特别是我们在深夜所做的梦，这些梦是与快速眼动睡眠相关的梦，与我们晚上早些时候做的梦相比，这些梦往往是非常情绪化的梦。

Well, when we consider the content of those dreams, even if we're not trying to interpret them, it's very clear that those dreams reflect the unconscious mind controlling more of our internal dialogue or what we are experiencing at that time.

好吧，当我们考虑这些梦的内容时，即使我们不试图解释它们，很明显这些梦反映了无意识思维更多地控制着我们的内部对话或我们当时正在经历的事情。

Whereas when we are awake, our conscious mind tends to take over more of the narrative, the internal narrative, and the control of our feelings, thoughts, and behaviors.

而当我们清醒时，我们的意识往往会更多地接管叙事、内部叙事以及对我们的感受、思想和行为的控制。

But as I mentioned before, the unconscious mind is always exerting an influence regardless of whether or not we are asleep or awake.

但正如我之前提到的，无论我们是睡着还是醒着，潜意识总是在施加影响。

With that said, one way to explore the unconscious mind and to begin to get a better understanding about how it might be influencing our waking states and behaviors is to actually record and think about one's dreams.

话虽如此，探索潜意识并开始更好地了解它如何影响我们清醒状态和行为的一种方法是实际记录和思考一个人的梦。

Now, of course, some people remember their dreams on a regular basis.

当然，现在有些人会定期记住他们的梦想。

Other people don't.

其他人则不然。

Some people actually believe that they don't dream.

有些人实际上相信他们没有梦想。

Studies out of sleep laboratories at Stanford, University of Pennsylvania, Harvard, and elsewhere all generally agree that everybody dreams, but not everybody remembers their dreams.

斯坦福大学、宾夕法尼亚大学、哈佛大学和其他地方的睡眠实验室的研究普遍认为每个人都会做梦，但并不是每个人都记得自己的梦。

So if you're interested in tapping into an understanding of what your dreams are telling you, which is basically a way of saying what your unconscious mind or dialogue consists of, I highly recommend putting a journal.

因此，如果你有兴趣了解你的梦告诉你什么，这基本上是表达你的潜意识或对话的内容的一种方式，我强烈建议你写一本日记。

So this would be any kind of paper and pen or paper and pencil type journal.

所以这可以是任何类型的纸和笔或纸和铅笔类型的日记本。

And the idea is this: if you wake up and you can remember your dream, write down a few key bullet points from that dream.

这个想法是这样的：如果你醒来并记得你的梦，写下梦中的几个关键要点。

If you feel you can write out the dream in a very linear narrative, this happened, then that happened, then this happened, then that happened, great.

如果你觉得你可以用非常线性的叙述来写出这个梦，这发生了，然后那发生了，然后这发生了，然后那发生了，那就太好了。

But most people find that their memory of their dream is rather fragmentary.

但大多数人发现他们对梦的记忆相当零碎。

Other people can't remember their dream, or at least they wake up, they feel like they were having a dream, but they can't remember all of it or key components of it.

其他人不记得他们的梦，或者至少他们醒来时，他们感觉自己做了一个梦，但他们不记得它的全部或它的关键组成部分。

And for that, I suggest that you try keeping your body completely still and closing your eyes once again.

为此，我建议您尝试保持身体完全静止并再次闭上眼睛。

We don't quite understand why this is, but when you look at the literature on dream recollection It seems that by keeping one's body completely still with eyes closed, we have better access to whatever the contents of the dream that just occurred were.

我们不太明白这是为什么，但是当你看一下关于梦的回忆的文献时，似乎通过闭上眼睛保持身体完全静止，我们可以更好地了解刚刚发生的梦的内容是什么。

Okay, so if you wake up and you can't remember your dreams, try lying still for a few minutes and keeping your eyes closed and seeing whether or not that helps surface the content of that dream.

好吧，如果你醒来后记不起自己的梦，请尝试静静地躺几分钟，闭上眼睛，看看这是否有助于浮现梦的内容。

Other people find that they get up, they get out of bed, and then sometime in the middle of the morning, maybe even later in the day, the contents of a dream will just come to them.

其他人发现他们起床，下床，然后在上午的某个时候，甚至可能在当天晚些时候，梦的内容就会出现在他们身上。

Well, if that happens, great.

好吧，如果发生这种情况，那就太好了。

I also highly recommend that you have a way to write down the contents of that dream.

我还强烈建议你有办法写下那个梦的内容。

Now, what you're looking for when you do this sort of tool or protocol, I encourage you to be wary of any immediate interpretation of, for instance, okay, animals in a dream mean children.

现在，当您使用此类工具或协议时，您正在寻找什么，我鼓励您对任何直接解释保持警惕，例如，好吧，梦中的动物意味着孩子。

Although they could, there's not a lot of science that really supports that as a firm statement.

尽管他们可以，但并没有很多科学真正支持这一坚定的声明。

And of course, there are books out there and podcasts and a ton of information trying to help you interpret your dreams.

当然，有一些书籍、播客和大量信息试图帮助您解释您的梦想。

And while some of that can be fun, and not all of it is entirely useless, the goal here is not to interpret your dreams.

虽然其中一些可能很有趣，而且并非所有都是完全无用的，但这里的目标不是解释你的梦想。

The goal here is to start recording some of the key takeaways, maybe even the entire narrative of the dreams that you have just prior to waking, as a way to try and understand some of the themes that are occurring and recurring in the dialogue that exists within your unconscious mind.

这里的目标是开始记录一些关键的要点，甚至可能是你醒来之前的整个梦的叙述，作为尝试和理解存在于你潜意识中的对话中正在发生和重复出现的一些主题的一种方式。

So, a key aspect of this tool is that you're not going to take any one dream as an enormously informative dream.

所以，这个工具的一个关键方面是，你不会把任何一个梦当作一个信息丰富的梦。

It might be, but more important in this particular tool is to write down the themes of a particular dream, and then see whether or not those particular themes resurface again and again across different nights or across different dreams.

可能是，但在这个特定的工具中更重要的是写下特定梦的主题，然后看看这些特定主题是否在不同的夜晚或不同的梦中一次又一次地出现。

The idea here is that things that are repeating thematically will show up as different components in different dreams, but that by keeping a dream journal, you can start to identify some of these patterns that are occurring from one dream to the next, as opposed to having the same dream over and over.

这里的想法是，主题上重复的事情会在不同的梦中显示为不同的组成部分，但是通过记梦日记，你可以开始识别从一个梦到下一个梦所发生的一些模式，而不是一遍又一遍地做同样的梦。

But the point here is that you can explore the contents and the themes, that's really the most important word here, the themes of your unconscious mind that is occurring if you start thinking about what's recurring during your dreams, because dreams are a time when your unconscious mind is dominating the narrative within your mind and brain.

但这里的重点是你可以探索内容和主题，这确实是这里最重要的词，如果你开始思考梦中反复出现的事情，就会出现你的无意识思维的主题，因为梦是你的无意识思维主导你的思想和大脑中的叙述的时候。

Now, for those of you that dream a lot and remember your dreams, as well as for those of you that do not, I would also encourage you to explore the contents of your thinking, that is thinking about your thinking, during so-called liminal states.

现在，对于那些经常做梦并记得自己的梦的人，以及那些不做梦的人，我也鼓励你们在所谓的阈限状态下探索自己的思维内容，即思考自己的思维。

And the liminal state during which this can be particularly useful is right upon waking.

而在清醒状态下，这一点尤其有用。

So, this is different than thinking about what you were dreaming about.

所以，这与思考你的梦想是不同的。

This is about keeping your eyes closed and body still.

这是要闭上眼睛并保持身体静止。

We do think that that's important for doing this well because once you start moving your body, you open your eyes, and you start bringing in sensory experience for that day, your mind dramatically shifts towards conscious processing.

我们确实认为这对于做好这件事很重要，因为一旦你开始移动你的身体，你睁开你的眼睛，你开始引入当天的感官体验，你的思想就会戏剧性地转向有意识的处理。

But in that liminal state between sleeping and awake, when you wake up and you're a little sleepy, maybe you don't want to get out of bed, and this happens to me all too often, try closing your eyes and remaining perfectly still for maybe one to three minutes, maybe five minutes, and just pay attention to where your mind goes.

但在睡眠和清醒之间的临界状态下，当你醒来并且有点困的时候，也许你不想起床，这种情况在我身上经常发生，尝试闭上眼睛并保持完全静止，也许一到三分钟，也许五分钟，然后注意你的思绪在哪里。

Now, you might fall back asleep.

现在，你可能会重新入睡。

Be mindful of that, depending on what you need to do that morning.

请注意这一点，具体取决于您那天早上需要做什么。

But a lot of people will find that their mind goes into this place that's neither sleep nor awake, right?

但很多人会发现自己的心进入了这个不眠不醒的地方，对吧？

This is a state that very much resembles the state people achieve in things like yoga nidra, yoga sleep, or a non-sleep deep rest.

这种状态非常类似于人们在瑜伽休息术、瑜伽睡眠或非睡眠深度休息中所达到的状态。

Although it tends to be more dominated by the unconscious mind, a little bit more sleep-like.

虽然它往往更多地受到无意识的支配，有点像睡眠。

Now, some people find this practice to be difficult because they're the sort of people that wake up and they're just immediately ready to go.

现在，有些人发现这种练习很困难，因为他们是那种一醒来就立即准备出发的人。

Most people, however, myself included, find that when they wake up, the mind isn't completely alert yet.

然而，大多数人，包括我自己，发现当他们醒来时，头脑还没有完全警觉。

And you can use that period, again, just maybe two or three minutes, maybe five minutes, to start to pay attention to the contents of your thinking.

你可以再次利用这段时间，也许两三分钟，也许五分钟，开始注意你的思考内容。

See whether or not your thinking migrates from something related to work or to relationship or to self or to something you want to do or something that you're anxious about, and so on.

看看你的思维是否从与工作、人际关系、自我、你想做的事情或你焦虑的事情等相关的事情转移。

And here too, you'll want to write this down.

在这里，您也想把它写下来。

So, this is very much like the dream journaling we just talked about, but it's slightly easier for most people to access, especially people who have a hard time remembering their dreams.

所以，这很像我们刚才谈到的梦想日记，但对于大多数人来说，它更容易访问，尤其是那些很难记住自己的梦想的人。

And again, it's an opportunity to access some of the contents of your unconscious mind to learn to look at and see what's going on in your unconscious mind in a way that's very difficult, if not impossible to do, unless you're working with somebody who's very good at accessing the unconscious, such as a skilled psychiatrist or psychoanalyst.

再说一遍，这是一个接触潜意识某些内容的机会，学习以一种非常困难的方式（如果不是不可能的话）来观察和了解潜意识中正在发生的事情，除非你正在与非常擅长接触无意识的人一起工作，例如熟练的精神病学家或精神分析师。

And in that way, allowing you to do introspective work, which is not structured in terms of thinking, trying to think about, like, what do I want?

通过这种方式，让你能够进行内省工作，这不是以思维方式构建的，试图思考，比如，我想要什么？

What's going on?

这是怎么回事？

Why did they do that?

他们为什么这么做？

Why did I react that way?

为什么我会有这样的反应？

Nothing like that.

没有那样的事。

You're simply observing your mind and seeing what's geysering up from the unconscious.

你只是在观察你的思想，看看潜意识中正在涌出什么。

That is, you're getting a portal into that portion of the iceberg that resides below the surface of the water.

也就是说，您将获得一个进入冰山位于水面以下部分的入口。

The next set of tools for exploring the self, self-concept, et cetera, from that four-episode series with Dr. Conte is journaling.

孔特博士的四集系列中用于探索自我、自我概念等的下一组工具是日记。

I'm going to do an entire episode of the Huberman Lab podcast about journaling, and there are a lot of different kinds of journaling, and fortunately, there are a lot of great peer-reviewed studies about the power of journaling for processing all sorts of things, like emotional states, trauma, et cetera.

我将在 Huberman Lab 播客中做一整集关于日记的内容，日记有很多种，幸运的是，有很多很棒的同行评审研究，探讨了日记处理各种事物的能力，比如情绪状态、创伤等等。

There are basically two categories of journaling that are very useful to carry out on a consistent basis.

基本上有两类日记对于在一致的基础上进行非常有用。

And when I say consistent basis, that could mean every day or it could mean three times a week.

当我说一致的基础时，这可能意味着每天，也可能意味着每周三次。

It could even be once a week.

甚至可以每周一次。

There are really no hard and fast rules about this, but when we think about journaling, there are really two main styles of journaling.

这确实没有硬性规定，但当我们考虑日记时，日记实际上有两种主要风格。

One is going to be free associative journaling.

其中之一是免费的联想日记。

Sometimes people talk about this as a data dump, right?

有时人们将其称为数据转储，对吧？

Typically, people will talk about the data dump as the morning notes, which is when you wake up in the morning, you've got a lot on your mind, you can't organize your mind.

通常，人们会将数据转储视为晨间笔记，即当您早上醒来时，您的脑子里有很多想法，您无法整理思绪。

People who have a hard time structuring their thinking and behavior often find this very useful, which is to take out a journal or a piece of paper.

那些很难组织自己的思维和行为的人常常会发现这个非常有用，那就是拿出一本日记或一张纸。

Again, this is just for you.

再说一次，这只是为了你。

It's important that you realize and really Make sure that you're the only person that's going to see these notes, because a lot of people get into self-monitoring when they're doing their journaling.

重要的是你要意识到并真正确保你是唯一会看到这些笔记的人，因为很多人在写日记时都会进行自我监控。

They're thinking about, "Well, how's this going to look?

他们在想，“好吧，这看起来怎么样？

Is my handwriting okay?

我的字还好吗？

How's my punctuation?

我的标点符号怎么样？

What are people going to think?

人们会怎么想？

Is this going to be a good book or not a good book?"

这是一本好书，还是一本不好的书？”

Listen, none of this journaling that we're referring to is about your book or your autobiography.

听着，我们提到的这些日记都不是关于你的书或你的自传的。

This is really just for you.

这真的只适合你。

This is an exploration of yourself that's designed to help you enhance your concept, that is your understanding of self, and indeed translates to better confidence, better understanding of your goals and aspirations, better understanding of your unhealthy patterns and defenses, and on and on.

这是对自己的探索，旨在帮助您增强您的概念，即您对自我的理解，并且实际上可以转化为更好的信心，更好地理解您的目标和愿望，更好地理解您的不健康模式和防御，等等。

And so again, the two styles of journaling are free association, so where you literally just write down anything that comes to mind or that you feel like writing down within a given period of time.

再说一次，这两种日记风格是自由联想的，所以你可以直接写下任何想到的东西或者你想在给定的时间内写下来的东西。

For most people, 10 minutes is ample time to do that.

对于大多数人来说，10 分钟就足够了。

For some people, five will be enough.

对于某些人来说，五个就足够了。

And for some who have the time, maybe 30 minutes.

对于有时间的人来说，可能需要 30 分钟。

But for me, and I think for most people out there, anywhere from five to 10 minutes of this data dump free association, it could be your anxieties, what you're thinking about, what you're anxious about.

但对我来说，我想对大多数人来说，在这种数据转储自由联想的五到十分钟的时间里，这可能是你的焦虑，你在想什么，你在焦虑什么。

Really could be about anything that comes to mind.

真的可以是任何想到的东西。

And this free association process can be very useful for clearing out the clutter, so to speak.

可以说，这种自由联想过程对于清除混乱非常有用。

The other style of journaling that's equally useful, but for different reasons, is structured journaling.

另一种同样有用但出于不同原因的日记风格是结构化日记。

To have a goal for a given entry on a given day, and again, this could be done in the morning, afternoon, or night, and the idea would be that you would set an intention, and by intention I mean a specific topic that you're going to restrict your writing to, and that writing should be about self.

为某一天的特定条目设定一个目标，同样，这可以在早上、下午或晚上完成，这个想法是你要设定一个意图，我所说的意图是指你要限制你的写作的特定主题，而写作应该是关于自我的。

In particular, goals and aspirations.

特别是目标和愿望。

What you've wanted in the past, yes, but also what you want at present, what you might want in the future for yourself.

是的，你过去想要什么，还有你现在想要什么，你自己将来可能想要什么。

These could, of course, be material things, but in general, this is more about aspirations of things that you would like to accomplish or generate, and the keyword there is generate.

当然，这些可能是物质的东西，但总的来说，这更多的是关于你想要完成或生成的东西的愿望，而关键字是生成。

And if you listen to the four-episode series with Dr. Conti, he talked about three drives that exist in all of us.

如果你听康迪博士的四集系列节目，他谈到了我们所有人都存在的三种驱动力。

These three drives are the aggressive drive, the pleasure drive, and the generative drive.

这三种驱力是攻击性驱力、愉悦性驱力和生成性驱力。

And we don't need to go into a lengthy description about these drives right now.

我们现在不需要对这些驱动器进行冗长的描述。

If you're curious about them and what they represent and how they can be in balance or out of balance and how that serves us or doesn't serve us, please check out that four-episode series with Dr. Conti because he goes into that in a fair amount of detail and also in an actionable way.

如果您对它们以及它们代表什么以及它们如何保持平衡或失衡以及它们如何为我们服务或不为我们服务感到好奇，请查看康蒂博士的四集系列，因为他以相当详细且可行的方式对此进行了探讨。

But the key thing here is that we're generative.

但这里的关键是我们具有创造力。

One of the things that I asked Dr. Conti at the outset and throughout the entire series was, what is mental health?

我从一开始和整个系列中问康迪博士的问题之一是，什么是心理健康？

We talk about physical health, and we have some idea of what that represents, healthy blood pressure, the ability to do certain forms of physical movement, cognitive abilities.

我们谈论身体健康，我们对它代表什么有一些了解，健康的血压、进行某些形式的身体运动的能力、认知能力。

I asked him, how can we define mental health?

我问他，我们如何定义心理健康？

And his answer was very straightforward and very powerful.

而且他的回答非常直接，也非常有力。

He said, what we all need to aspire to is to be in states, that is in the verb actions of agency and gratitude for as much of our waking life as possible.

他说，我们所有人都需要渴望的是处于状态，即在我们清醒的生活中尽可能多地表现出代理和感激的动词行为。

Now, that sounds great, right?

现在，这听起来很棒，对吧？

A sense of agency, the ability to exert influence over our internal state and affect the world around us in positive ways, positive relationships, reach our goals, as well as gratitude, being grateful for the opportunities that we've been afforded, even grateful perhaps for some of the challenges that we've been afforded or that were selected for us that we had no control over, and carrying that agency and gratitude forward because it gives rise to a sense of peace, contentment, and delight.

代理感，以积极的方式对我们的内部状态施加影响并影响我们周围的世界的能力，积极的关系，实现我们的目标，以及感恩，感谢我们所获得的机会，甚至感谢我们所接受的或为我们选择的一些我们无法控制的挑战，并将这种代理和感激之情继续前进，因为它会产生一种和平，满足和喜悦的感觉。

So all of that sounds wonderful, right?

所有这些听起来都很棒，对吧？

Be in agency and gratitude as a verb states.

正如动词所表示的那样，保持代理和感激之情。

Experience peace, contentment, and delight.

体验平安、满足和喜悦。

But Dr. Conti acknowledged, and we spent a good amount of time discussing the fact, that doesn't happen just because we decide we want to.

但康蒂博士承认，我们花了很多时间讨论这样一个事实：这种情况不会仅仅因为我们决定想要发生而发生。

In fact, agency and gratitude, peace, contentment, and delight geyser up from a whole set of other processes that we have to engage in on a regular basis.

事实上，代理和感恩、和平、满足和喜悦是从我们必须定期参与的一整套其他过程中产生的。

And that really gets us back to those three drives.

这确实让我们回到了这三个驱动器。

He talked about how people tend to have more or less aggressive drive, not just aggression in terms of violence, although some people do have that, but in terms of their determination and their sort of leaning into friction, even seeking out a friction.

他谈到人们如何或多或少地具有侵略性，不仅仅是暴力方面的侵略性（尽管有些人确实有），而且还包括他们的决心和倾向于摩擦，甚至寻求摩擦的侵略性。

People are on a continuum with respect to the aggressive drive.

人们对于攻击性的驱动力处于连续统一体。

He also talked about the pleasure drive and the fact that people are on a continuum of the desire for pleasure to either be a hedonist or somebody who really avoids pleasure and kind of restricts pleasure from oneself.

他还谈到了快乐驱动力，以及这样一个事实：人们对快乐的渴望是连续的，要么成为享乐主义者，要么成为真正避免快乐并限制自己快乐的人。

And again, that these things can slide around depending on our life circumstances, our age, et cetera.

再说一遍，这些东西可能会根据我们的生活环境、年龄等而变化。

But that it's very important that we have a sense of where we are on that continuum of an aggressive drive and a pleasure drive, and that, and here's the most important thing, that our aggressive drive and pleasure drive never outsize our generative drive.

但非常重要的是，我们要了解自己在攻击性内驱力和快乐性内驱力的连续体中所处的位置，而且最重要的是，我们的攻击性内驱力和快乐性内驱力永远不会超过我们的生成性内驱力。

And that engaging our generative drive is really the hallmark of mental health that leads to that sense of agency and gratitude, peace, contentment, and delight.

激发我们的生成动力确实是心理健康的标志，它会带来代理感、感恩感、平和感、满足感和喜悦感。

And he defined the generative drive in the following way.

他这样定义了生成内驱力。

He said, "The generative drive is our desire to create, build, and contribute to the world in meaningful ways and appreciate the process to get there.

他说：“生成动力是我们以有意义的方式创造、建设和贡献世界的愿望，并欣赏实现这一目标的过程。

It is the core feature of our mental health." So if you want to learn more about the various drives and how they interact and how to access more generative drive Again, that's all contained in the four-episode series with Dr.

这是我们心理健康的核心特征。”因此，如果您想更多地了解各种内驱力、它们如何相互作用以及如何再次获得更多的生成内驱力，这些都包含在与 Dr. 的四集系列中。

Conti.

康蒂.

But taking us back to the tools and takeaways from that four-episode series, the process of journaling in free association mode or the process of journaling in a conscious structured way is really about trying to access the generative drive and to build up that generative drive.

但是，让我们回到那个四集系列中的工具和要点，以自由联想模式记录日记的过程或以有意识的结构化方式记录日记的过程实际上是试图访问生成内驱力并建立生成内驱力。

And one of the key things about conscious journaling is that it affords us the opportunity in a way that's not going to be seen by anybody else to really think about what our goals and aspirations are.

有意识地写日记的关键之一是，它为我们提供了一个机会，以一种其他人看不到的方式来真正思考我们的目标和愿望是什么。

Now, you might say, "I can't even think about my goals and aspirations.

现在，你可能会说：“我什至无法思考我的目标和愿望。

I don't know what I want." Well, that's fine.

我不知道我想要什么。”嗯，没关系。

Then you should journal about that.

那么你应该记录下来。

However, most people have some sense of what they would like, but most people are simply not comfortable with writing those things out or even thinking about them.

然而，大多数人都知道自己想要什么，但大多数人根本不愿意把这些东西写下来，甚至不去思考它们。

And if you reflect on that, how could it ever be that you would achieve those goals and aspirations if you're not even feeling comfortable enough to think about them or write about them?

如果你反思一下，如果你连思考或写下它们都感到不舒服，你怎么可能实现这些目标和愿望呢？

And so the process of thinking about and writing about your goals and aspirations is perhaps one of the key first steps towards being able to actualize those goals and aspirations.

因此，思考和写下你的目标和愿望的过程可能是实现这些目标和愿望的关键的第一步之一。

And for some people, this might be very easy to do.

对于某些人来说，这可能很容易做到。

You can simply write down, say, I want to be married by this age, and I want to make X amount of money, and I want to live here or there.

你可以简单地写下，比如，我想在这个年龄结婚，我想赚X笔钱，我想住在这里或那里。

And certainly, those sorts of goals and aspirations are perfectly valid for this type of exercise, but so are the sorts of goals and aspirations that relate to feeling states.

当然，这些目标和愿望对于这种类型的练习来说是完全有效的，但与感觉状态相关的目标和愿望也是如此。

Like, yeah, I would like to feel part of a community.

就像，是的，我想感受到社区的一部分。

I would like to feel like an active contributor to a community.

我希望成为社区的积极贡献者。

And then the essential thing is to really flesh out the detail around those goals and aspirations.

然后最重要的是围绕这些目标和愿望真正充实细节。

What size community?

多大的社区？

Where do you see yourself fitting into this community?

您认为自己融入这个社区的哪个位置？

Are you doing this alongside other people or by yourself?

你是和其他人一起做这件事还是自己做这件事？

In other words, to really get comfortable thinking about what your goals and aspirations are, again, completely from the perspective of self and that you are going to be the only person to see this particular document.

换句话说，再次完全从自我的角度真正轻松地思考您的目标和愿望是什么，并且您将是唯一看到这份特定文件的人。

Now, I will be the first to admit that the exercise that I just described, not the free association journaling, but the structured journaling of goals and aspirations, I and many people find to be difficult to initiate.

现在，我首先要承认，我刚才描述的练习，不是自由联想日记，而是目标和愿望的结构化日记，我和许多人都发现很难启动。

Difficult to initiate because there seems to be a bit of internal anxiety and friction around doing it.

很难开始，因为这样做似乎存在一些内部焦虑和摩擦。

There seems to be something that keeps many, not all, but many people from feeling as if they are even allowed to think about their goals and aspirations because many people default to, well, then I'll just be disappointed because it's not going to work out.

似乎有一些东西让很多人（不是全部，但很多人）感觉好像他们甚至不被允许思考自己的目标和愿望，因为很多人默认，好吧，那么我就会感到失望，因为它不会成功。

I don't want to think about what I want because then I'll just be more disappointed.

我不想去想我想要什么，因为那样我只会更加失望。

And that particular frame of mind was actually discussed in the series with Dr. Conti, and he convinced me, and he's the expert, that the opposite is actually true.

实际上，在该系列中与康迪博士讨论了这种特殊的心态，他让我（他是专家）相信事实恰恰相反。

When we are able to overcome some of our anxiety and really think about in a dedicated way what we would like to create for ourselves and our lives, both present and future, and keeping in mind our events of past because we always carry that life narrative forward, then we are in a far better place to actualize those goals and aspirations.

当我们能够克服一些焦虑，真正专注地思考我们想为自己和我们的生活创造什么，无论是现在还是未来，并牢记过去的事件，因为我们总是将生活叙事向前推进，那么我们就能更好地实现这些目标和愿望。

And he explained a variety of reasons why that's the case in his clinical observations and some of the other observations that really support that statement.

他在他的临床观察和其他一些真正支持这一说法的观察中解释了为什么会出现这种情况的各种原因。

So I highly encourage you to think about embracing a process of journaling.

因此，我强烈鼓励您考虑采用写日记的过程。

Again, you don't have to do this every day.

再说一次，你不必每天都这样做。

The journaling and the dream analysis take a little bit more time, but they are oh so valuable for better understanding one's self-concept, and they really thread forward into real everyday actions that can positively enrich your mood and mental health.

日记和梦境分析需要更多的时间，但它们对于更好地理解一个人的自我概念非常有价值，而且它们确实会融入到真实的日常行为中，从而积极地丰富你的情绪和心理健康。

Now, any description of science-based tools for mood and mental health would be incomplete without including some tools related to processing of traumas.

现在，如果不包括一些与创伤处理相关的工具，对情绪和心理健康的科学工具的任何描述都是不完整的。

Now, the processing of traumas is something that, especially in the case of major traumas or repeated traumas, really should be carried out in concert with an expert-trained clinician, that is a psychologist or psychiatrist who's trained in helping people work through traumas.

现在，创伤的处理，特别是在重大创伤或反复创伤的情况下，确实应该与经过专家培训的临床医生合作进行，即接受过帮助人们克服创伤的培训的心理学家或精神病学家。

However, even if you're working with somebody who's expert in processing trauma, there are specific tools that you can use on your own to accelerate that process.

然而，即使您正在与处理创伤方面的专家合作，您也可以自己使用一些特定的工具来加速这一过程。

And for people who are working through what are sometimes called more minor traumas, these are sometimes called big T, big traumas, and little t, little traumas.

对于那些正在经历有时被称为更轻微创伤的人来说，这些有时被称为“大T”（大创伤）和“小T”（小创伤）。

However, that nomenclature doesn't take into account the fact that most of us can probably tell what the big traumas are for ourselves and for others, but sometimes it's hard to tell whether or not those small traumas, the little t traumas, actually are big T traumas.

然而，这种命名法并没有考虑到这样一个事实：我们大多数人可能都能分辨出对自己和他人来说什么是大创伤，但有时很难分辨这些小创伤，即小创伤，实际上是否是大创伤。

So this is one of the major reasons why working with a licensed professional is really going to be advantageous and in many cases necessary to work through trauma.

因此，这就是为什么与有执照的专业人士合作确实是有利的，并且在许多情况下对于克服创伤是必要的主要原因之一。

That said, the self-directed protocols for working through trauma have a lot to do with how we think about, but more importantly at times, how we talk about those traumas.

也就是说，应对创伤的自我指导方案与我们如何思考有很大关系，但有时更重要的是，我们如何谈论这些创伤。

And Dr. Paul Conti talked about this, not so much in the four-episode series with us, but in a particular podcast episode that he did with Dr. Peter Attia, who some of you are perhaps familiar with for his incredible podcast, "The Drive," but also for his excellent book, "Outlive," which deals with health span and lifespan or longevity.

保罗·康蒂博士在与我们的四集系列节目中没有过多地谈论这一点，而是在他与彼得·阿蒂亚博士一起做的一个特定播客节目中谈到了这一点，你们中的一些人可能因他令人难以置信的播客“The Drive”而熟悉他，但也因为他的优秀著作“Outlive”而熟悉，该书涉及健康寿命和寿命或长寿。

Now, in that particular conversation with Dr. Conti and Dr. Attia, Dr. Conti emphasized the fact that one of the ways that we hold ourselves back and indeed can exacerbate the negative consequences of trauma are the ways in which we modify our language to describe those traumas.

现在，在与康蒂博士和阿提亚博士的那次特别谈话中，康蒂博士强调了这样一个事实，即我们抑制自己的方式之一，并且确实会加剧创伤的负面后果，那就是我们修改语言来描述这些创伤的方式。

And what he said, which is so important, is that oftentimes we don't allow ourselves to use language that's as big as is necessary to explain that trauma and the impact of that trauma on us and on others.

他所说的非常重要的是，我们常常不允许自己使用足够大的语言来解释这种创伤以及这种创伤对我们和他人的影响。

In fact, many people start to relegate their language to more passable in a given sentence or passable in a given conversation.

事实上，许多人开始将自己的语言降级为在给定句子中更容易通过或在给定对话中更容易通过。

Now, what we're not talking about here is the idea that, okay, screaming at somebody else about your trauma or using a lot of four-letter words is necessarily the best way to process that trauma verbally.

现在，我们在这里讨论的不是这样的想法：好吧，向别人尖叫你的创伤或使用大量四个字母的单词必然是口头处理创伤的最佳方式。

However, we are talking about allowing oneself, either in spoken form or in written form, to really allow the magnitude of a given trauma to be expressed with a fair degree of intensity and language that can capture at least some of what that trauma represented for us or for others.

然而，我们谈论的是允许自己以口头形式或书面形式，真正允许以相当程度的强度和语言来表达给定创伤的严重程度，至少可以捕捉到该创伤对我们或他人所代表的一些内容。

Now, as Dr.

现在，正如博士。

Conte pointed out, all too often, we do the opposite.

孔特指出，我们常常做相反的事情。

What ends up happening is people will experience some sort of trauma, either major or minor, maybe single or repeated trauma, and rather than being comfortable talking about it, rather than using language that captures at least some of the magnitude of that trauma for them, people start to talk about that trauma less frequently.

最终发生的情况是，人们会经历某种创伤，无论是严重的还是轻微的，可能是单一的或重复的创伤，人们不再愿意谈论它，也不再使用至少能反映他们所遭受的创伤程度的语言，而是开始减少谈论这种创伤的频率。

They start to distract themselves to think about other things instead of talking about or thinking about that trauma.

他们开始分散自己的注意力去思考其他事情，而不是谈论或思考那个创伤。

And what happens is that trauma roots into our unconscious mind and starts to impact us in negative ways.

所发生的情况是，创伤植根于我们的潜意识，并开始以消极的方式影响我们。

Now, those negative ways include increases in anxiety, disruptions in sleep.

现在，这些负面的方式包括焦虑增加、睡眠中断。

In fact, one of the common ways in which trauma manifests in disruptions in sleep by way of rooting into our unconscious is that people will wake up at 2:30 or 3:00 in the morning, let's just say after several hours of being asleep, and immediately they're thinking about that thing that happened, and they're upset about it.

事实上，创伤通过扎根于我们的无意识而表现为睡眠中断的常见方式之一是，人们会在凌晨 2:30 或 3:00 醒来，比如说在睡了几个小时之后，他们立即就会想到发生的那件事，并且对此感到不安。

The idea is that when we push those traumas down, when we don't talk about them with people that we trust, when we don't have a way to consciously process those traumas using language that at least partially matches the magnitude of the impact of those traumas for us, well, then those traumas impact our unconscious mind in ways that lead our unconscious mind to literally wake us up in the middle of the night and remind us of that thing.

这个想法是，当我们压低这些创伤时，当我们不与我们信任的人谈论它们时，当我们没有办法使用至少部分匹配这些创伤对我们影响程度的语言来有意识地处理这些创伤时，那么这些创伤就会影响我们的无意识思维，导致我们的无意识思维在半夜真正唤醒我们并提醒我们那件事。

It's as if it's being thrown back in our face over and over.

就好像它一次又一次地被扔回我们的脸上。

Also, sometimes traumas will root their way down into our unconscious, and then they will resurface in the mode of compulsive or obsessive thinking about that thing or perhaps other things.

此外，有时创伤会深深地扎根于我们的无意识中，然后它们会以强迫性或强迫性地思考那件事或其他事情的方式重新出现。

Again, the unconscious mind has an interesting and complicated number of different ways that it defends us, in ways that it can create denial, distraction, that we might get hyper-focused on work as a way to not think about the trauma, or hyper-focused on some details in our environment and just really trying to focus on that because it's much easier to process and handle that than these traumas.

同样，潜意识有许多有趣且复杂的不同方式来保护我们，它可以制造否认、分心，使我们可能会过度专注于工作，从而不去思考创伤，或者过度专注于我们环境中的一些细节，只是真正试图专注于它，因为它比这些创伤更容易处理和处理。

Again, the processing of trauma is a whole landscape into itself that actually was beautifully described in terms of how it arises within us and how to process traumas in a really structured way in a just fabulous book that was written by Dr. Conte called "The Invisible Epidemic: How Trauma Works and How We Can Heal From It." And in that book, Dr. Conte explains a number of different ways that we can do self-directed work as well as work with licensed professionals to process traumas and help us move through those traumas so that they are not negatively impacting us going forward.

再说一次，创伤的处理本身就是一个完整的景观，实际上，在孔特博士写的一本精彩的书《看不见的流行病：创伤如何运作以及我们如何从中治愈》中，它实际上从创伤如何在我们内部产生以及如何以真正结构化的方式处理创伤方面进行了精美的描述。在那本书中，孔特博士解释了许多不同的方法，我们可以进行自我指导的工作，以及与有执照的专业人士合作来处理创伤，并帮助我们度过这些创伤，这样它们就不会对我们的未来产生负面影响。

So I really encourage anyone that's trying to process traumas from the past and/or present to check out Dr. Conte's book because it's a spectacular resource.

因此，我真的鼓励任何试图处理过去和/或现在的创伤的人去看看孔特博士的书，因为它是一个很棒的资源。

But in terms of the tools related to processing trauma that we're talking about right now, I think this point about really making sure that we allow ourselves to verbally process and emotionally process that trauma in a way that there's room for using language that captures some of the magnitude of that trauma and how it impacted us and others is going to be very important.

但就我们现在正在讨论的与处理创伤相关的工具而言，我认为这一点确实确保我们允许自己在口头上和情感上处理创伤，以便有空间使用语言来捕捉创伤的一些严重程度以及它如何影响我们和其他人，这将非常重要。

Because otherwise, what ends up happening is that we tend to adopt feelings of guilt and shame around those traumas simply by not talking about them, by having them go inward, and then they start to negatively impact our unconscious mind, and then our unconscious mind tries to throw them up to the surface for our conscious mind to recognize by waking us up from sleep, and in some cases, by leveraging those unhealthy defenses, things like denial, things like the overindulgence in alcohol, overindulgence of drugs, ways to distract ourselves, as well as projection and sublimation and the other types of defenses that Dr. Conte talked about in the four-episode series.

因为否则，最终的结果是，我们倾向于对这些创伤产生内疚和羞耻感，只是不谈论它们，让它们向内走，然后它们开始对我们的无意识产生负面影响，然后我们的无意识试图通过把我们从睡梦中叫醒，将它们抛到表面，让我们的意识认识到，在某些情况下，通过利用那些不健康的防御，比如否认，过度酗酒，过度吸毒等。分散我们的注意力，以及孔特博士在四集系列中谈到的投射和升华以及其他类型的防御。

Again, those defenses are not necessarily good or bad.

再次强调，这些防御不一定是好是坏。

It depends on the circumstances.

这取决于具体情况。

The unconscious mind is not trying to harm us.

无意识的头脑并不是想伤害我们。

Your unconscious mind is part of you.

你的潜意识是你的一部分。

It is you.

是你。

But of course, it is you acting in concert with your conscious mind.

但当然，这是你与你的意识一致行动。

And so really the tools and protocols from the four-episode series with Dr. Conte are aimed at helping you feel and access more sense of agency and gratitude on a regular basis, more peace, contentment, and delight, and doing so by touching into those different drives, understanding what they are, the aggressive drive, the pleasure drive, and really making sure that your generative drive, again, I love this description of the generative drive, so much so that I'm going to read it again because this is really what it means to be mentally healthy.

因此，孔特博士的四集系列中的工具和协议实际上旨在帮助您定期感受和获得更多的代理感和感激之情，更多的平静、满足和快乐，并通过接触这些不同的驱动力来做到这一点，了解它们是什么，攻击性驱动力，快乐驱动力，并真正确保您的生成内驱力，再次，我非常喜欢对生成内驱力的描述，所以我要再读一遍，因为这确实意味着成为心理健康。

Again, the generative drive is our desire to create, build, and contribute to the world in a meaningful way and appreciate the process to get there.

同样，生成动力是我们以有意义的方式创造、建设和贡献世界的愿望，并欣赏实现这一目标的过程。

It is the core feature of our mental health.

这是我们心理健康的核心特征。

So being able to access that generative drive on a regular basis is really what this thing that we call mental health is all about.

因此，能够定期获得这种生成动力才是我们所谓的心理健康的真正意义所在。

And the tools that I just described, of course, can be combined with in any number of different ways with the tools that I described gleaned largely from the episode with Dr. Lisa Feldman Barrett.

当然，我刚才描述的工具可以通过多种不同的方式与我描述的工具结合起来，这些工具主要来自丽莎·费尔德曼·巴雷特博士的那一集。

And so what you now have is a kit of tools and protocols for improving mood and mental health, some of which are grounded in that core six, the first principles of self-care are always going to be getting your physiology right so that your psychology can be right.

因此，您现在拥有的是一套用于改善情绪和心理健康的工具和协议，其中一些以核心六项为基础，自我保健的首要原则始终是让您的生理机能正确，这样您的心理才能正确。

As well, of course, you want to emphasize tools and protocols that build up your psychological processes and concept of self.

当然，您还想强调建立心理过程和自我概念的工具和协议。

That's what the tools from the Conti series that we just described are all about.

这就是我们刚刚描述的 Conti 系列工具的全部用途。

And then the tools from the episode with Dr. Lisa Feldman Barrett sort of bridge the two, because she talked about both the physiological and the psychological tools that really represent ways to enhance our mood and mental health.

然后，丽莎·费尔德曼·巴雷特博士的这一集中的工具在某种程度上将两者联系起来，因为她谈到了真正代表增强我们的情绪和心理健康的方法的生理和心理工具。

And so by threading these three things together, I believe it really arms us with the greatest degree of optimism and capacity to take control of this thing that we call our mood and emotions, and to, of course, allow ourselves to feel the negative things we need to feel, but then process them in healthy ways, and to exist as much as is reasonably possible in generally optimistic, upbeat states that allow us to engage our generative drive.

因此，通过将这三件事联系在一起，我相信它确实赋予我们最大程度的乐观和能力来控制我们称之为情绪和情绪的东西，当然，让我们自己感受我们需要感受的消极事物，但然后以健康的方式处理它们，并尽可能地以普遍乐观、乐观的状态存在，使我们能够发挥我们的生成动力。

And although we covered a lot of tools during this episode, again, I want to emphasize that the idea isn't to necessarily do all of them all at once.

尽管我们在这一集中介绍了很多工具，但我想再次强调，这个想法并不一定要一次完成所有这些工具。

Maybe just pick one or two and start to implement them on a regular basis.

也许只选择一两个并开始定期实施。

And by implementing those, there's no reason to think that you would be significantly eating into your other demands on your time, because ultimately, the whole purpose of having elevated mood and mental health is so that you can have better relationship to yourself and better relationship to others and to the world around you.

通过实施这些，没有理由认为你会大大占用你的时间的其他需求，因为最终，改善情绪和心理健康的全部目的是让你能够与自己建立更好的关系，与他人和周围的世界建立更好的关系。

If you're learning from and/or enjoying this podcast, please subscribe to our YouTube channel.

如果您正在学习和/或喜欢此播客，请订阅我们的 YouTube 频道。

That's a terrific zero-cost way to support us.

这是支持我们的绝佳零成本方式。

In addition, please subscribe to the podcast on both Spotify and Apple.

此外，请在 Spotify 和 Apple 上订阅该播客。

And on both Spotify and Apple, you can leave us up to a five-star review.

在 Spotify 和 Apple 上，您都可以给我们五星级的评价。

Please check out the sponsors mentioned at the beginning and throughout today's episode.

请查看今天节目开头和整个节目中提到的赞助商。

That's the best way to support this podcast.

这是支持这个播客的最佳方式。

If you have questions for me or comments about the podcast or guests that you'd like me to consider hosting on the Huberman Lab podcast, please put those in the comments section on YouTube.

如果您对我有疑问或对您希望我考虑在 Huberman Lab 播客上主持的播客或嘉宾有意见，请将这些意见放在 YouTube 的评论部分。

I do read all the comments.

我确实阅读了所有评论。

Not so much on today's episode, but on many previous episodes of the Huberman Lab podcast, we discuss supplements.

今天的节目不多，但在 Huberman 实验室播客的许多以前的节目中，我们讨论了补充剂。

While supplements aren't necessary for everybody, many people derive tremendous benefit from them for things like enhancing sleep, hormone support, and focus.

虽然补充剂并不是每个人都需要的，但许多人都从它们中获得了巨大的益处，例如增强睡眠、激素支持和集中注意力。

To learn more about the supplements discussed on the Huberman Lab podcast, you can go to Live Momentous, spelled O-U-S, so that's livemomentous.com/huberman.

要了解有关 Huberman Lab 播客上讨论的补充剂的更多信息，您可以访问 Live Momentous，拼写为 O-U-S，即 livemomentous.com/huberman。

If you're not already following me on social media, I'm hubermanlab on all social media platforms.

如果您还没有在社交媒体上关注我，我是所有社交媒体平台上的 hubermanlab。

So that's Instagram, X, formerly known as Twitter, Threads, LinkedIn, and Facebook.

这就是 Instagram、X，以前称为 Twitter、Threads、LinkedIn 和 Facebook。

And on all those platforms, I discuss science and science-related tools, some of which overlaps with the content of the Huberman Lab podcast, but much of which is distinct from the content on the Huberman Lab podcast.

在所有这些平台上，我讨论科学和与科学相关的工具，其中一些与胡伯曼实验室播客的内容重叠，但其中大部分与胡伯曼实验室播客的内容不同。

So again, it's hubermanlab on all social media platforms.

再说一遍，所有社交媒体平台上都是 hubermanlab。

If you haven't already subscribed to the Huberman Lab podcast monthly Neural Network Newsletter, the Neural Network Newsletter is a completely zero-cost newsletter that includes summaries of podcast episodes, as well as toolkits.

如果您尚未订阅 Huberman Lab 播客月度神经网络通讯，神经网络通讯是完全零成本的通讯，其中包括播客剧集摘要以及工具包。

Toolkits are brief PDFs that describe in bullet point form tools for, for instance, enhancing sleep, neuroplasticity, deliberate cold exposure, deliberate heat exposure, fitness, dopamine regulation, and much more.

工具包是简短的 PDF，以要点形式描述工具，例如增强睡眠、神经可塑性、有意冷暴露、有意热暴露、健身、多巴胺调节等等。

To sign up for the Huberman Lab podcast Neural Network Newsletter, simply go to hubermanlab.com, go to the Menu tab, scroll down to Newsletter, and put in your email.

要注册 Huberman Lab 播客神经网络新闻通讯，只需访问 hubermanlab.com，转到“菜单”选项卡，向下滚动到新闻通讯，然后输入您的电子邮件。

We do not share your email with anybody.

我们不会与任何人分享您的电子邮件。

Thank you once again for joining me for today's discussion all about science-based tools for enhancing mood and mental health.

再次感谢您与我一起参加今天关于改善情绪和心理健康的科学工具的讨论。

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。