演讲题目：How to make anxiety your friend

演讲简介：

当焦虑出现时，我们往往只想它消失。临床心理学家戴维·H·罗斯马林却要我们考虑焦虑在我们生活中可能发挥的积极作用，他分享了四个将焦虑从敌人变成同盟的实际步骤。



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So I vividly remember my first anxiety attack.

我清晰地记得我第一次焦虑发作。

It's kind of like I feel right now.

有点像我现在的感觉。

Whoo, is it hot in here?

呼，这儿很热吗？

It's hot in here.

这儿很热。

This wave of fear crashed over me, and my heart started to pound.

这波恐惧袭来，我的心脏开始狂跳。

My breathing got ahead of me and out of control.

我呼吸急促，喘不上气了。

My face felt hot.

我的脸感觉很热。

It's hot in here, right?

这儿很热，对吧？

Yeah, it's hot.

是的，很热。

And I got doused in this really uncomfortable cold sweat.

我被这身很不舒服的冷汗浸透了。

It was a life-changing moment, because I made a decision, right there and then, to dedicate my career to ridding our world of this feeling, anxiety.

那是一个改变人生的时刻，因为我当即做了一个决定，我的职业生涯将致力于让我们的世界摆脱这种感觉，即焦虑。

So that was more than two decades ago.

那是二十多年前的事了。

Work in progress.

还在努力中。

I became a clinical psychologist.

我成了一名临床心理学家。

I became a professor.

我成了一名教授。

I started an anxiety treatment center.

我成立一个焦虑治疗中心。

And then, I realized, at some point along the way, that eradicating anxiety from our lives would not be beneficial.

然后，在这个过程中的某个时刻，我意识到消除生活中的焦虑并无益。

Sometimes, anxiety interferes with your life.

有时，焦虑影响生活。

That's clinical anxiety.

那是临床焦虑。

And yes, you do want to get rid of that clinical anxiety, with the help of a professional.

是，你确实要在专业人员的帮助下摆脱那种临床焦虑。

But other times, many times ...

但是其他时候，很多时候...

it's uncomfortable, it's uncontrollable.

那很不舒服，无法控制。

Did I mention it's hot in here?

我有提到这儿很热吗？

It's intense.

太强烈了。

But that's a good thing.

但这是一件好事。

It's a good thing.

这是一件好事。

Many of the greatest leaders in human history, certainly in recent history, they were forged in a cauldron of anxiety.

许多人类历史上最伟大的领导人，当然，是近代历史上，他们是在焦虑的熔炉中锻造出来的。

Once, early in his career, Sir Winston Churchill, he froze for three full minutes in the House of Commons, giving a speech.

温斯顿·丘吉尔爵士在职业生涯早期一次下议院演讲中停顿了整整三分钟。

He fought against his phobia, faced his fears head-on, and he went on to become one of the greatest orators of the 20th century.

他与他的恐惧作斗争，直面恐惧，后来成了 20 世纪最伟大的演说家之一。

In the 1990s, after a box-office flop, Oprah Winfrey, she turned to food to drown out her feelings, to suppress her emotions.

20 世纪 90 年代，奥普拉·温弗瑞在票房惨败后，用食物来压制她的感情，抑制情绪。

She ended up feeling emotionally numb for six weeks, and during that period of great anxiety,

她最后感觉情感麻木了六周，在那段极度焦虑的时期，

she learned the importance of letting go of her expectations for success.

她认识到放弃对成功的期望的重要性。

She went on to become a media icon.

她后来成了媒体偶像。

And speaking of icons ...

说到偶像……

The first time Taylor Swift sang the national anthem at a football game, she felt paralyzed with fear.

泰勒·斯威夫特第一次在足球赛唱国歌的时候，她感觉吓得不能动弹。

What she learned is to share her feelings with others.

她学到的是与他人分享自己的感受。

Listen to her lyrics.

听听她的歌词。

Many of them speak about her own anxiety.

其中许多都在说她自己的焦虑。

And now, well, apparently, she can "shake it off."

现在，嗯，显然， 她可以 《摆脱 （shake it off）》。

Anxiety is nothing to be ashamed of.

焦虑没什么好羞耻的。

We all have it.

我们都有。

And it's not going away.

它也不会消失。

Here are four steps that you can use to turn anxiety into your ally, not your enemy.

你可以用以下四个步骤将焦虑变成你的盟友，而不是敌人。

But please, if anxiety interferes with your life, if it's clinical, don't just rely on this approach.

但是，如果焦虑影响了你的生活， 如果是临床焦虑，请不要只靠这种方法。

Get the professional help you need.

获取你需要的专业帮助。

If we have an agreement on that, then I'll tell you the four steps.

如果我们在这一点上达成共识，那我会告诉你那四个步骤。

OK. Step number one -- identify.

好。 第一步——识别。

Many times, when you feel anxious, you squelch the sensations and push them out of your mind before you've even processed what you're worried about.

很多时候，当你感到焦虑时，你会在处理担心的事情之前就压制住那些感觉，将它们抛之脑后。

Stop.

停。

Take a minute and ask yourself, "What am I truly afraid of?" Like what really is at the bottom of my fear?

花点时间问问自己： “我真正害怕什么？”什么是我恐惧真正的根源？

If you don't know the answer, that's fine.

如果你不知道答案，没关系。

Go for a walk and don't come back until you have an answer.

去散个步，在有答案之前不要回来。

Step two -- share.

第二步——分享。

Speak about your anxiety, with a friend, with a neighbor, with a coworker, with a stranger.

和朋友、邻居、同事、陌生人谈论你的焦虑。

I'm serious.

我是认真的。

If you're not ready for a conversation, that's fine.

如果你不想交谈，没关系。

Text it.

发短信。

If it's more than a couple lines, sure.

如果超过几行，没问题。

Email.

电子邮件。

Press send.

按发送。

Take the plunge.

试一试。

Be vulnerable.

变脆弱。

Step three -- embrace.

第三步——拥抱。

When you feel anxious -- not "if" -- you will.

当你感到焦虑时——不是 “如果“——你会。

You will feel anxious.

你会感到焦虑。

And when it happens, don't fight it.

当它发生时，不要与之抗争。

Don't squelch it.

不要压制它。

Let it happen, let it ride, let it ride.

让它发生，听之任之，听之任之。

In fact, do things that make you uncomfortable.

事实上，做一些让你不舒服的事情。

Intentionally.

有意地。

Repeatedly.

反复地。

As long as they're safe.

只要是安全的。

That's how we build emotional resilience.

这就是我们建立情绪韧性的方式。

And finally, my favorite, four.

最后，我最喜欢的，第四步。

Let go.

放手。

Let go.

放手。

Think back to step number one.

回想一下第一步。

What are you truly afraid of?

你真正害怕什么？

And then, when you're ready, humbly admit, even for a moment, that you are not in full control of that outcome.

然后，当你准备好时，谦逊地承认，即使是片刻，你无法完全控制结果。

It's scary to even think about, but it's not a bad thing.

想想都吓人，但这不是一件坏事。

Firstly, sometimes challenges are a blessing in disguise, but either way, enjoy not being responsible for everything under the sun.

首先，有时候挑战其实是好事，但无论如何，都要享受不对世上所有事负责的快乐。

OK, should I try the four steps?

好，那我应该尝试这四个步骤吗？

Yeah, I'll give it a shot.

是的，我会尝试一下。

Identify.

识别。

The hardest part about this talk was speaking about my anxiety in public.

这个演讲最难的部分是在公开场合谈论我的焦虑。

I was afraid you would judge me.

我怕你们会评价我。

It's really quiet in here.

这儿真的很安静。

Did you judge me?

你们评价我了吗？

OK. That made me really anxious.

好吧。 这让我非常焦虑。

Share.

分享。

OK, so I'm revealing this to you now because we've spent, like, 10 minutes together, and I've grown to like you.

好，我现在向你们透露这些是因为我们一起度过了大概 10 分钟，我已经开始喜欢你们了。

So I want more of an emotional connection here, and I hope it's mutual.

因此，我在这儿想要更多的情感联系，我希望这是相互的。

OK, thanks.

好，谢谢。

Three -- embrace.

三 —— 拥抱。

Do you know what it's like to stand on this red dot and to speak about, like, all your issues in public?

你知道站在这个红点上公开谈论你所有的问题是什么感觉吗？

It's like diving off a cliff.

就像从悬崖上跳下来一样。

Especially, remember that part about my emotional kitchen?

特别是，还记得情感厨房的那部分吗？

Like, that was really vulnerable for me.

唔，这对我来说真的很脆弱。

And let go.

然后是放手。

So I'm sending this message about anxiety off into the universe.

我要把这个关于焦虑的信息发送到宇宙中。

I hope that it will land on the hearts, minds and souls of a broader audience.

我希望它能打动更广泛的观众的心灵、思想和灵魂。

But really, there's nothing I can do about that anymore.

但说真的，我已经无能为力了。

And that's OK.

没关系。

That's OK.

没关系.

So please join me.

请和我一起。

What are the four steps?

这四个步骤是什么？

Let's say them together so we remember.

让我们一起说，这样我们就能记住。

(With the audience) Identify, share, embrace, let go.

（与观众一起） 识别、分享、拥抱、放手。

Thank you very much.

非常感谢。

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