大自然如何治愈我们

2025年接近尾声时是否感到有些疲惫？暂时放下你的待办事项，来参加一个融合科学、故事与交流的夜晚。我将带着《隐藏大脑》的‘感知之旅’于11月22日登陆洛杉矶奥芬剧院，分享节目开播十年来七个关键心理学洞见。购票请访问hiddenbrain.org/tour。

Feeling a little frazzled as 2025 comes to a close? Put your to do list on pause and join me for an evening of science, storytelling, and connection. I'm bringing Hidden Brain's Perceptions tour to the Orpheum Theater in Los Angeles on November 22. I'll be sharing seven key psychological insights from the first decade of the show. To get your tickets, go to hiddenbrain.org/tour.

我很高兴地宣布2026年巡演将新增场次：3月21日费城站和3月25日纽约站。《隐藏大脑》听众可优先购票，预售期为东部时间11月3日下午3点至11月5日。购买2026年演出门票请访问hiddenbrain.org/tour并使用优惠码brain。

I'm also excited to announce that we are adding more dates to the tour for 2026. I'll be in Philadelphia on March 21 and New York City on March 25. Hidden Brain listeners get first crack at tickets to those shows. The presale begins at 3PM Eastern on November 3 and runs through November 5. To get your tickets to our twenty twenty six shows, go to hiddenbrain.org/tour and use the promo code brain.

11月5日后无需优惠码。期待与您相见。现在请收听今日节目。这里是《隐藏大脑》，我是尚卡尔·韦丹塔。

No promo code is needed after November 5. I hope to see you there. And here's today's show. This is Hidden Brain. I'm Shankar Vedanta.

当我们面临思想或情绪困扰时，许多人首先会求助于药物或心理治疗。根据凯撒家庭基金会对政府数据的分析，2022年有19%的美国成年人报告服用过心理健康处方药——这意味着数百万人因焦虑、抑郁、注意力缺陷障碍服药，还有数百万人在接受心理咨询师的疏导。

When we are facing struggles with our thoughts or our emotions, many of us turn first to medication or therapy as solutions. The share of American adults reporting they took prescription drugs for mental health conditions stood at nineteen percent in 2022. That's according to an analysis of government data by the Kaiser Family Foundation. That's millions of people taking drugs for anxiety, for depression, for attention deficit disorder. Millions more are in therapy, working through their challenges with a counselor.

对许多人而言，这些措施极其有益甚至必不可少。但与此同时，我们可能忽略了一个近在眼前的缓解途径——这种疗法完全免费，没有已知副作用，且往往令人身心愉悦。我们说的是亲近自然。几个世纪以来，自然界抚慰和焕新人类感知的能力早已被认知。

For many people, such measures are enormously helpful, even essential. At the same time, it may be the case that we are overlooking a potential source of relief that is literally right outside our door. This remedy costs nothing, has no known side effects, and is often delightfully pleasant. We are talking about spending time in nature. The capacity of the natural world to soothe and refresh our sensibilities has been known for centuries.

但直到最近，科学家们才开始确切揭示户外环境为何能对我们的情绪和思维产生如此强大的影响。

But it's only recently that scientists have begun to identify exactly what it is about the outdoors that has such a powerful effect on our moods and our minds.

自然界充满曲线轮廓。我们的研究发现人们确实更青睐具有更多曲线元素的图像，即便是建筑场景——即使画面中没有任何自然元素。当建筑呈现更多曲线边缘时，人们往往会对该建筑产生更多好感。

Nature is filled with curved edges. And one thing that we found in in our research is that people really like images that have more curved edges, even built images. So images of architectural scenes that don't have any nature in them. If the architecture has more curved edges, people tend to like that architecture more.

如果你正苦于思维不清、注意力涣散或难以控制不良行为，这期节目及Hidden Brain Plus的配套故事绝对适合你。本周Hidden Brain探讨：为何大自然是良药。我们许多人都喜欢偶尔在公园散步或林中徒步，欣赏美丽树木、聆听鸟鸣、呼吸新鲜空气令人愉悦。但大自然是否能为我们在时间紧迫、匆忙的生活中提供比短暂喘息更多的东西？

If you struggle with the ability to think clearly, to focus your attention, to control maladaptive behaviors, this episode and a companion story on Hidden Brain plus are definitely for you. Why Nature is Good Medicine this week on Hidden Brain. Many of us enjoy an occasional stroll in the park or a hike in the woods. It feels good to see beautiful trees, to hear birds sing, and to breathe fresh air. But might nature offer more than a fleeting respite from our time pressured, harried lives?

芝加哥大学的心理学家马克·伯曼正在研究亲近自然如何有益心智。马克·伯曼，欢迎来到Hidden Brain。

At the University of Chicago, psychologist Mark Berman studies how spending time in nature can help our minds. Mark Berman, welcome to Hidden Brain.

感谢邀请我参加节目。

Thank you for having me on the show.

马克，我想从你研究的几个现象案例开始。上世纪三十年代末至四十年代初，艺术家杰克逊·波洛克在纽约生活创作。当时他的心理状态如何？特别是1933年他父亲去世后？

I want to start with a few examples of the phenomenon you've been studying, Mark. In the late nineteen thirties and early nineteen forties, the artist Jackson Pollock was living and working in New York City. What was his state of mind, especially after his father died in 1933?

情况不太好。杰克逊·波洛克从加州搬到纽约投奔兄弟。父亲去世后，他深陷重度抑郁和酗酒问题。虽然在上雕塑课，但他非常不快乐，精神极度紊乱，长期受抑郁和酗酒困扰。

Well, it it wasn't good. You know? Jackson Pollock moved from California, to New York to be with his brothers. When his father died, he had, you know, extreme depression and alcoholism. And, you know, he was taking sculpting classes, but he was just not very happy, very mentally disturbed, having a lot of problems with depression and alcoholism.

据我所知，杰克逊·波洛克的情绪波动加上严重酗酒，导致了一些公开和私下的崩溃事件？

I understand that Jackson Pollock's volatility combined with this heavy drinking led to some very public and private meltdowns?

没错。有次在画廊，他大喊自己比所有参展艺术家都优秀，结果被画廊除名。还有次与人争执时，他盛怒之下掀翻了摆满食物的餐桌，十二份烤牛肉晚餐四处飞散，场面一片狼藉，宴会当场不欢而散。

Yes. At an art gallery, he yelled that he was a much better artist than anyone that had their art being displayed in the art gallery, and subsequently, he lost the ability to to be in that art gallery. He got into an argument one time and was so angry that he turned over a whole table that had all of the food on the table and, like, 12 roast beef dinners were just flying all over the place. It was a huge mess, essentially ending the dinner party right then and there.

当时，他与一位名叫李·克拉斯纳的画家相恋，这位画家想让他离开纽约市。马克，她的计划是什么？

So at one point, he gets romantically involved with a painter, Lee Krasner, who wants to get him away from New York City. What was her plan, Mark?

我认为她是想让他离开纽约的环境，你知道，那里有太多他常去的酒吧，让他远离那个环境，也许还能让他远离当时交往的那些人，带他去长岛更自然、更安静的地方，新鲜空气可能对他有好处。

I think she wanted to get him out of the New York environment where, you know, there were so many bars that he frequented to remove him from that environment, maybe also removing him from some of the the people that he was hanging around at the time, and to maybe sort of take him to a more natural, a quieter environment out in Long Island, that the fresh air might be good for him.

你知道他们最终搬去的那个地方是什么样子吗？

Do you know what this place was like that they ended up moving out to?

我想是在长岛东汉普顿的斯普林斯。那是一栋相当朴素的房子，但有一个谷仓和大约一英亩的土地。周围有很多美丽的自然景观，这似乎确实给杰克逊带来了一些改变。

I think it was, like, in Springs, Long Island, which is in East Hampton. And it was a pretty modest home, but it had, like, a barn and and maybe an acre of land. There was a lot of sort of beautiful nature to look at, and it did seem to inspire some changes in Jackson.

什么改变？

What changes?

他不再那么情绪化，也不再那么抑郁。在那个环境中，似乎对他的艺术创作也很有启发。他会购买这些大型帆船画布，把它们铺在后院谷仓里，开始创作他著名的泼墨画——他会泼洒颜料，用更有机的笔触进行各种创作，这些笔触与自然的有机特性相契合。

He was no longer as volatile. He was no longer as depressed. And it seemed like, being in that environment was also quite inspirational for his artwork. He would purchase these large yachting canvases, and he would spread them out in the barn in the backyard of of his home. And he started to do his famous, you know, paint splattering where he would spill the paint and do different things with with brushstrokes that were more organic and matched the organic properties of of nature.

我认为人们觉得，置身大自然激发了他这种新的艺术形式。

And I think, people think that being out in nature inspired this new art form for him.

现在我明白了，他余生都持续遇到困难。所以接触大自然并非万能良药。并不是说他彻底改过自新了。但听起来确实像是通过与自然的接触，他的生活在一定程度上有了起色。

Now I understand that he continued to have trouble the rest of his life. So it's not like being out in nature was a panacea. It's not like he basically, you know, turned over a completely new leaf. But it did sound as if he got his life together partly as a result by being out in nature.

没错。要知道，我们从不认为抑郁症或酗酒是容易解决的问题。但确实有证据表明，与自然的互动对患有抑郁症、焦虑症、多动症甚至创伤后应激障碍的人非常有益。虽然我不会说身处自然能解决所有这些问题，但确实看起来与自然的接触能帮助缓解其中许多问题。

That's right. And, you know, we would never argue that depression or alcoholism are easy problems to solve. But it does seem to be the case that people's interactions with nature can be very beneficial for people who are suffering from depression and anxiety or ADHD, even things like PTSD. So while, yes, I wouldn't say that being in nature can solve all these problems, it does seem to be the case that being and interacting with nature can help with many of these problems.

近年来，马克，位于加州圣地亚哥的海军健康研究中心开展了一个治疗美军士兵的项目。这些退伍军人正面临哪些问题？

In more recent years, Mark, the Naval Health Research Center in San Diego, California has run a program to treat members of the US military. What kinds of problems are these veterans struggling with?

通常他们的问题可能涉及抑郁症或创伤后应激障碍（PTSD）的发展。有些人还患有创伤性脑损伤（TBI）。不幸的是，很多军人在服役期间会患上各种身心健康问题。

Often, they have problems that involve maybe developing depression or post traumatic stress disorder, PTSD. Some of them have traumatic brain injury or TBI. There's a lot of, you know, physical and mental health conditions that unfortunately a lot of these service members develop from their time in the military.

所以为这个群体提供服务的心理学家采用了不同寻常的治疗方法。他们具体怎么做？

So the psychologists who work with this population take an unusual approach to treatment. What did they do?

是的。他们实际上让大约20名退伍军人参加了为期六周的冲浪治疗课程。在南加州海滩的团体环境中，每周进行三到四小时的冲浪教学，认为这种项目从身心健康角度对他们会有实际益处。

Yeah. So they actually had about 20 or so of these military veterans engage in a six week surf therapy therapeutic session where for three or four hours in a group setting in a Southern California beach, they taught these veterans how to surf, thinking that this kind of program could actually be beneficial to them from a mental and physical health perspective.

我很好奇，为什么选择冲浪？

I'm curious. Why surfing?

这是个好问题。我认为部分原因是他们觉得接触大自然可能有益。比如置身海洋中，看着海浪，待在沙滩上，感受海洋的景色、气味甚至质感都可能带来好处。这也算是一种社交活动，因为他们是以约20人的小组形式带这些退伍军人去的。要知道，当你试图冲浪时，很多时候都是坐在冲浪板上等待合适的浪头。

That's a good question. I think in part because they had some feeling that being in nature might be beneficial. So being out in the ocean, seeing the ocean waves, being on the beach, having the sights, smells, and even the textures of of the ocean could be beneficial. It was also a somewhat of a social activity because they were taking these veterans out in groups of about 20 people. And, you know, when you're trying to catch a wave, sometimes there's a lot of sitting on your board waiting to catch your wave.

当然，这其中还包含运动成分。冲浪很有挑战性，是一项高强度的体力运动。我想他们可能也认为这对康复有帮助。

And, of course, too, there's also an exercise component to it. Surfing is is challenging. It's it's it's a hard physical exercise. And I think they probably also thought that that would be helpful as well.

海军健康研究中心的心理学家们将冲浪治疗项目的成果写成论文，发表在2019年的期刊上。他们报告了哪些发现？

So the psychologists at the Naval Health Research Center wrote up the results of the surf therapy program in a journal article published in 2019. What did they report?

他们发现参与该项目的冲浪者，其创伤后应激障碍症状和抑郁症状都有所减轻，情绪也有所改善——积极情绪增多，消极情绪减少，这些参与者的抑郁和焦虑症状严重程度普遍呈现下降趋势。

They found that PTSD symptoms and depression symptoms went down when these surfers were involved in the program, and they also had sort of improved mood. So more positive mood, less negative mood, and that the severity of their depression and anxiety symptoms tended to decrease amongst these surf therapy participants.

我了解到你在密歇根大学读研压力大时，也曾在大自然中寻求慰藉。马克，当你感到束手无策时通常会去哪里？

I understand that you yourself sought solace and comfort in nature when you were a stressed out graduate student at the University of Michigan. Where would you go when you were feeling at your wit's end, Mark?

是的。我常去的两个主要地方是巴顿公园，它就在密歇根州安娜堡的休伦河畔。我还经常去安娜堡植物园，那里离校园和我住的地方稍远些，但这座美丽的植物园里有很多可以漫步的自然步道。

Yeah. The two main places that I would go to were Barton Park. That was kind of right on the the Huron River in Ann Arbor, Michigan. And I would also often go to the Ann Arbor Botanical Gardens, which was a little bit farther away from campus, a little bit, you know, farther away from where I lived, but a very beautiful botanical garden that had a lot of nature trails that that you could walk on.

我听说巴顿公园里有棵特别的树引起了你的注意。

I understand there was one particular tree at Barton Park that caught your eye.

是的。巴顿公园的小径中央有一棵巨大的橡树。它几乎独立生长在那里，这棵独一无二的橡树有着异常粗壮的树干，总是吸引我的目光。你绝对能听到风拂过树叶的沙沙声。有时候我甚至觉得，我会对着这棵威严的树倾诉——我把它拟人化了，仿佛它能倾听我的心声，或许还能帮我解决一些烦恼。

Yeah. There was this, you know, gigantic oak tree kind of in the middle of the trail on Barton Park. It was almost kind of off by itself, this kind of singular oak tree that had a really, really giant trunk, and it it always kinda caught my eye. You definitely could hear the wind kind of rustling through its leaves. And, you know, sometimes I even felt like I would kind of, you know, talk to this majestic tree that I kinda would anthropomorphize this tree that that it could listen to me and maybe kinda help me sort out some of my some of my problems.

我了解到在你研究生生涯末期，交往多年的女友和你分手了。马克，能说说发生了什么以及这件事对你的影响吗？

I understand that toward the end of your time in graduate school, your longtime girlfriend broke up with you. Tell me what happened and the effect this had on you, Mark.

是的，那非常艰难。我相信很多人都经历过痛苦的分手。但这段关系对我来说很认真，我原以为会发展成长久的关系，甚至可能步入婚姻。所以这对我打击很大。当时我看着朋友们陆续结婚、买房、生子。

Yeah. It was very difficult, and I'm sure a lot of people have experienced difficult breakups. But it was, you know, one of my more serious relationships, and maybe I thought this would be a very long term, you know, relationship, possibly somebody that I'd get married to. So that was a big blow to me. And I was seeing friends of mine that were getting married or buying houses or, you know, having kids.

他们似乎都在超越我。那是一段非常艰难的时期。多重压力接踵而至——朋友们似乎都走在了前面，而我却像个长不大的孩子，始终停滞不前。

They all seemed to be kind of passing me. So it was a very kind of hard time. A lot of things compounded where it did seem like, you know, a lot of my friends were passing me by, and I was kinda stuck still maybe being a kid, not really having grown up yet.

我想知道你是如何应对这次分手的，大自然是否在你重新找回自我的过程中发挥了作用？

I'm wondering how you dealt with this breakup and whether nature played any role in you finding yourself.

当然有。我立刻去了巴顿公园，寻找那棵大橡树倾诉悲伤，试图看看它是否能治愈我一些。

Well, it it certainly did. I immediately went to Barton Park and, looked for that big oak tree to share my sorrow and try try to see if that oak tree could could heal me a bit.

马克站在巍峨枝干与轻语树叶之下，向这棵树吐露了他的忧伤。

Standing beneath the majestic branches and the gently rustling leaves, Mark confided his sorrows to the tree.

我基本上就是说，我和希瑟结束了。现在我得搬出去找新住处。我单身，没什么钱，快30岁了。我的朋友们都在买房。

I basically said, you know, it's over with me and Heather. Now I've got to move out and find a new place to live. I'm single. I don't have much money, I'm nearly 30. My friends are are buying houses.

他们在结婚生子。而我感觉自己像个失败者，总在想，我到底做错了什么？

They're getting married. They're having kids themselves. You know, I I just felt like a loser and, you know, kinda thinking, what what am I doing wrong?

对树说这些话有什么效果？

What was the effect of saying this to the tree?

一开始没什么帮助，但我觉得说出来很好。站在宏伟的大自然面前，这棵树让我感到敬畏，它确实让问题显得渺小些——我们属于更宏大的存在。大自然的浩瀚让我们感到渺小，但这是好的渺小，让我们意识到自己是更宏大事物的一部分。虽然当时感觉不好，但我知道这种状态会过去，我会重新找回自己。

Well, initially, it didn't help too much, but I I think it felt good to get it out. When you're in front of majestic nature and, you know, to me, this tree was fairly awe inspiring, it does sort of make your problems feel a little bit smaller that we're part of something larger and the vastness of nature can make us feel small, but I think in a good way where we realize, you know, we're part of something bigger. And, you know, while I certainly was not feeling good at the time that that it would pass and I would get back to to being myself again.

你知道吗，有时我在森林里看到这些生长了五六十、七八十年的树，就会忍不住想它们见证了多少事情，经历了多少历史事件。有些树甚至活了200年，它们见证了太多。某种程度上，当你向树倾诉分手时，你不仅在空间上，也在时间维度上获得了新的视角。

You know, sometimes when I'm out in the woods and I see one of these trees that's been around for fifty, sixty, seventy, eighty years, I can't help but think about all the things that this tree has seen and all of the historical events that it's witnessed. I mean, are trees around that are 200 years old, and you and you realize that they have seen and been around so much. And in some ways, as you talk to the tree about your breakup, you're putting things in perspective not just spatially, but also in a in a in a question of time.

是的，你说得非常对。而且你描述的这些古树，它们确实像长辈一样充满智慧。它们根深蒂固，有着悠久的历史。

Yeah. I think that's a really, really good point. And and also too that you're describing these trees that can be so old, they do kind of have sort of the wisdom of a grandparent. It seems like, you know, they have deep roots. They have a long history.

这些树木似乎蕴含着某种智慧。

It seems like there is some wisdom that's contained in in these trees.

一位艺术家在长岛乡村的小溪边，从翻腾的情绪和毁灭性的酗酒中找到了解脱。退伍军人在太平洋冲浪时从创伤中恢复。而一位科学家发现，在压力和心碎的时刻，一棵树能提供他所需的抚慰。户外究竟有什么魔力能安抚和治愈我们，让我们变得专注高效？稍后我们将回来探讨大自然恢复心智力量背后的科学原理。

An artist finds relief from his roiling emotions and destructive drinking alongside a creek in rural Long Island. Military veterans recover from trauma as they surf the waves of the Pacific. And a scientist finds that in the midst of stress and heartbreak, a tree can provide the soothing support he needs. What is it about being outdoors that soothes and heals us, allowing us to become focused and productive? When we come back, the science behind the power of nature to restore our minds.

您正在收听《隐藏的大脑》，我是尚卡尔·韦丹塔。这是《隐藏的大脑》，我是尚卡尔·韦丹塔。您是否有过被大自然治愈或净化的体验？

You're listening to Hidden Brain. I'm Shankar Vedanta. This is Hidden Brain. I'm Shankar Vedanta. Have you had experiences in nature that have proved restorative or cleansing?

如果您有关于户外如何改善心理状态的故事，请找个安静的房间录制一段简短语音备忘录，发送至ideashiddenbrain.org。两到三分钟即可，邮件主题请标注'自然'。马克·伯曼是芝加哥大学的心理学家。

If you have a story about a time in your life when the great outdoors proved helpful to your inner state of mind, please find a quiet room and record a short voice memo. Email it to us at ideashiddenbrain dot org. Two or three minutes is plenty. Please use the subject line Nature. Mark Berman is a psychologist at the University of Chicago.

多年来，他一直致力于研究大自然为何对心智有益的科学。马克，您所在领域的领军人物罗杰·乌尔里希，青少年时期体弱多病，他是如何求助于自然的？

For many years now, he's been interested in the science of why nature seems to help our minds. Mark, one of the leading lights in your field is a man named Roger Ulrich. When he was a teenager, he was often sick. How did he turn to nature to help him?

是的，他亲口告诉我，童年和青少年时期他饱受葡萄球菌感染和肾脏疾病折磨。虽然常在诊所或医院治疗，但他更享受在家康复的时光——他会躺在窗边，窗外有棵巨大的松树，养病期间他经常凝望那棵树。

Yeah. He actually told me that when he was a a kid or a teenager, he suffered from staph infections and some kidney disease. And he would spend a lot of times, you know, sitting in clinics or hospitals, But he much more enjoyed recuperating at home where he would kinda lie down and out of the window there was a giant pine tree outside his window that he would look at quite often when he was recovering from these illnesses.

后来他成为研究者。1980年代初，他在费城某医院进行了开创性研究。具体研究内容和发现是？

So he went on to become a researcher. And in the early nineteen eighties, he conducted a remarkable study at a hospital in Philadelphia. What did he study, and what did he find?

这确实是环境心理学领域最具开创性的研究之一。罗杰以费城某医院单层病房的胆囊手术患者为对象，重点研究病房窗外景观对康复的影响——部分病房窗外能看到树木、灌木或草地等自然景观。

Yeah. It's it's a really incredible study, and I would say, you know, one of the most seminal works in kind of environmental psychology. And what Roger did was he studied, patient recovery from gallbladder surgery on a single corridor in a hospital in Philadelphia. And what Roger was interested in looking at were the views out of the windows of these hospital rooms. So some of the hospital rooms had some modest views of nature out of the window, like some trees or some shrubs or some grass.

但医院走廊的其他房间只能看到医院另一侧的砖墙。罗杰对此很感兴趣，想研究病人所处的房间和窗外景观是否会影响胆囊手术后的恢复。令人惊讶的是，他发现窗外能看到自然景色的病人，比那些只能看到砖墙的病人平均早一天康复。此外，能看到自然景观的病人使用的止痛药也比看砖墙的病人更少。哇。

But other rooms on this hospital corridor had views of, like, a brick wall of the other side of the hospital. And Roger was interested in seeing, does the room that people are in and the view that they have out the window have any impact on recovery from gallbladder surgery? And, incredibly, he found that patients that had the views of modest nature out of their window recovered about a day earlier from gallbladder surgery compared to the patients who had rooms of a brick wall. In addition, the patients that had the rooms, with the nature view, they use less pain medication than the patients that had the views of the brick wall. Wow.

可能有人会想，也许那些更健康、更年轻或更富有的病人才能分配到有自然景观的房间，但事实并非如此。这些病人基本上是随机分配到不同病房的，完全取决于当时哪间房空着，这就像在做实验一样。令人惊叹的是，随机分配到有自然景观的房间竟能加速康复并减少止痛药用量。罗杰对压力和应激反应也很感兴趣。

And, you know, people might be thinking, well, maybe patients who were, healthier or younger or wealthier, maybe they got the views of the of nature, and, the other patients didn't, but that wasn't the case. These patients were basically randomly assigned to these different hospital rooms. They were just whatever room was available, that's the room that they got, which is kind of like doing an experiment. And it's just amazing that being randomly assigned to the room that had the modest nature view could speed recovery and also cause people to use less pain medication. Roger was really interested also in stress and stress responses.

因此他相信与自然的互动可以缓解应激反应，并认为这就是为什么接触自然会产生各种有益效果的机制。

So he believed that interactions with nature could remediate stress responses, and he thought that was the mechanism behind why interacting with nature was having different beneficial effects.

随着时间的推移，关于自然为何能对我们心智产生积极影响，又出现了许多其他理论。其中一种来自进化生物学家E.O.威尔逊，他称之为'亲生命假说'。

Over time, many other theories have been advanced about why nature could have positive effects on our minds. One came from the evolutionary biologist E. O. Wilson. He called it the biophilia hypothesis.

简而言之，亲生命假说认为人类天生热爱自然、自然界和其他生物体。这些往往是我们认为非常适合人类居住的栖息地。实际上有位叫杰伊·阿普尔顿的研究者提出了另一个理论——'视野-庇护所理论'，认为同时具备高视野（能获取食物和水源的地方）和高庇护性（可以藏身的安全场所）的环境，才是最受人类偏爱的环境类型。这也与人类喜欢拥有丰富植物树木和水体的自然环境这一观点相吻合。

So so the biophilia hypothesis in a nutshell is this idea that humans have an inherent love of nature and and the natural world and other living organisms. You know? And these tend to be places that we would say would be very good habitats for humans to live in. And there was actually a researcher, Jay Appleton, who proposed this other theory called prospect refuge theory that environments that had high prospect, meaning, you know, places where you could draw food and water, but also that had high refuge, places where you could kind of hide and be safe would be the most kind of preferred environments. And that also kind of matches this idea of humans kind of liking natural environments that have a lot of plants and trees, but also water.

马克，当你开始在这个领域开展研究时，你曾与一位名叫史蒂文·卡普兰的导师共事。史蒂夫认为接触自然的好处与注意力密切相关，他经常谈到人类拥有两种截然不同的注意力类型。这两种注意力形式是什么？

As you began to conduct your own research in this field, Mark, you were working with a mentor named Steven Kaplan. Steve believed that the benefits of exposure to nature had much to do with attention, and he would often talk about how humans have two distinct types of attention. What are these two forms of attention?

是的。史蒂夫与其妻子瑞秋·卡普兰共同提出了'注意力恢复理论'。该理论的核心观点之一是：人类拥有两种主要注意力类型。其中一种叫定向注意力，这种注意力由你作为个体自主决定关注对象。

Yeah. So Steve, coined or developed this hypothesis called the attention restoration theory, and he did this in partnership with his wife, Rachel Kaplan. And one of the main tenants of attention restoration theory is that humans have two main kinds of attention. And one kind of attention is called directed attention. And that's the kind of attention where you as the individual person are deciding what to pay attention to.

可以推测，任何收听这个节目的人都在决定关注我们讨论的内容。这种定向注意力是我们在学校和工作中经常使用的一种注意力类型。它被认为是会疲劳或耗尽的——你只能将注意力集中一段时间，之后就会精神疲劳，无法真正集中。我们都有过这种感觉，就像在漫长工作日结束时，你可能只是盯着电脑屏幕，但什么都没发生，你就是无法集中精力完成工作，我们称这种状态为定向注意力疲劳状态，这时候最好休息一下。

So presumably, anybody listening to this show is deciding to pay attention to what we're talking about. And this directed attention is the kind of attention that we use a lot in schools and at work. It's thought to be fatiguable or depletable that you can only sort of direct your attention for so long before you become mentally fatigued and you can't really focus anymore. And we've all had that sensation, kind of at the end of a long workday where you might be just staring at the computer screen and nothing's really happening, and you just can't focus or concentrate to get your work done, we would call that a directed attention fatigue state, and that's a good time to take a break.

所以史蒂夫认为还存在第二种注意力形式。第二种形式是什么？

So Steve argued that there was a second form of attention as well. What is the second form?

没错。第二种注意力形式，史蒂夫称之为非自主注意力。这种注意力会被环境中有趣的刺激自动吸引。比如明亮的灯光、响亮的声音，它们会自动吸引我们的注意力，我们对此基本无法控制。人们认为非自主注意力不太容易疲劳或耗尽。

Right. And the second form of attention, Steve called involuntary attention. And that's the kind of attention that's automatically captured by interesting stimulation in the environment. So bright lights, loud noises, they automatically capture our attention, and we don't really have any control over it. And it's thought that involuntary attention is less susceptible to fatigue or depletion.

你很少会听到有人说‘哦，我不能再看那个美丽的瀑布了，它太美了，看得我好累，我必须停下来’。注意力恢复理论的核心思想是：如果你能找到那些对定向注意力要求不高，同时又有能激活非自主注意力的有趣刺激的环境，你就能恢复或补充这种宝贵的定向注意力资源。

And you don't often hear people say, oh, I can't look at that beautiful waterfall anymore. It's just too beautiful. It's too tiring to look at. I have to stop looking at it. So the idea behind attention restoration theory is that if you can find environments that don't place a lot of demands on directed attention while simultaneously having interesting stimulation that activates the involuntary attention, you could restore or replenish this precious directed attention resource.

我们认为很多自然环境都符合这些标准。

And we think that a lot of natural environments sort of meet these criteria.

并非所有非自主注意力形式都具有恢复性。比如比较在海滩看海浪的体验和在纽约时代广场行走的体验。

Not all forms of involuntary attention are restorative. Compare the experience of watching ocean waves at a beach, for example, to the experience of walking through Times Square in New York City.

当你在海边看海浪时，它会吸引你的非自主注意力，但并不会占用你所有的注意力资源。你可以一边看海浪一边神游或思考其他事情。而在时代广场行走时，那里也非常有趣——时代广场有大量能自动吸引非自主注意力的有趣刺激，但它会占用你全部的注意力资源。在时代广场时，你很难神游或思考其他事情。

When you're looking at those waves at the ocean, it captures your involuntary attention, but it doesn't really capture all of your attentional resource. You can kind of mind wander and think about other things while you're looking at those waves. When you're walking through Times Square, it's also very interesting. There's a lot of really interesting stimulation in Times Square that automatically captures involuntary tension, but it sort of captures all of your attentional resources. You can't really mind wander or think about other things when you're in Times Square.

史蒂夫和瑞秋认为，那种刺激实际上无法让我们的定向注意力得到休息，反而可能会让我们更加疲劳。

And Steve and Rachel thought that that kind of stimulation is not really going to be able to rest our directed attention abilities, that it that it might actually fatigue us even further.

这是个关键点，我想花点时间强调一下。观看瀑布、海浪或天空中飘过的云朵能让我们的思绪放松、漫游。这些柔和迷人的景象与时代广场那种高度刺激环境中严苛的要求截然不同——在那里你无法让注意力随意游走，可能会被游客群撞到或被出租车碾过。

This is a crucial point, and I want to take a second to underline it. Watching a waterfall or the waves or the clouds drifting across the sky allows our minds to relax, to wander. These softly fascinating scenes are very different than the harsh demands of being in a hyper stimulating environment like Times Square. You cannot let your attention wander. You might get bumped into by hordes of tourists or run over by a cab.

科学家还提出理论认为，自然景观和声音更容易被我们的大脑吸收。

Scientists have also theorized that natural landscapes and soundscapes are just more easily absorbed by our brains.

环境中存在某些我们大脑处理起来更流畅的模拟刺激，某些刺激就是更容易被处理。这也与‘软性吸引力’相关，那些柔和迷人的刺激可能也更容易被处理。但这究竟意味着什么？于是我们开始尝试量化不同刺激被更流畅或更容易处理的具体表现，目前看来自然图像似乎更符合这一规律。嗯。

There are certain simulation, in the environment that our brains process more fluently, that it's just easier to process certain stimulation. And that's also kind of related to to soft fascination, that softly fascinating stimulation might also be sort of easier to process. But what does that really mean? And so we've started to try to quantify what it means for different stimulation to be processed more fluently or more easily. And it seems like that seems to be occurring more for natural images Mhmm.

相比之下，城市图像则不然。

Versus urban images.

你知道吗，这很有趣。当我坐在这里和你交谈时，我能望向窗外看到一棵树。那棵树现在大概有5000片叶子透过窗户映入眼帘，但我实际上是把所有叶子作为一个整体来感知的，并没有注意到每片叶子都有不同的脉络结构，光线照射每片叶子的角度也各不相同。

You know, it's interesting. As I'm sitting here talking to you, I'm able to look out at a window, and I'm seeing a tree. And the tree has, you know, probably 5,000 leaves that I can see right now through the window. But, of course, I'm just taking in all of those leaves in one big bite. I'm not actually noticing that each of those leaves has a different vein structure, and the light is hitting that that leaf differently.

我只是把它整体认知为一棵树，这正是你刚才所说的现象。

I'm just taking it in as a tree, and that's what you're talking about here.

没错，确实如此。与城市环境相比，你可能需要为各种不同物体建立目录，比如大众甲壳虫汽车、自行车、哥特式建筑等等。我们正在给所有这些信息打标签并进行量化，这占据了更多空间。而当你观察一棵树时，你实际上是在将这个表征压缩为单纯的'树'的概念，而不是——你知道的——那种每片叶子都带有5000个额外细节的复杂存在。

That's right. That's right. Versus in the urban environment, you might actually be cataloging all the different objects, you know, that there's a Volkswagen Beetle, a bicycle, you know, Gothic architecture, And, you know, we're just labeling and quantifying all of that information, which is taking up more room. Whereas what you're saying when you're looking at that tree, you're compressing that representation to just be a tree and not to, you know, something that's got 5,000 little extra parts for every single leaf.

自然环境中可能影响我们的一个特定方面是曲线边缘的普遍性。马克，谈谈这个观点。为什么这很重要？

One particular aspect of natural settings that might affect us is the prevalence of curved edges. Talk about this idea, Mark. Why would this matter?

有趣的是，自然环境往往具有更多曲线边缘。想象一棵树，它的枝条是弯曲的，叶子通常也是曲线状的。海洋的波浪是曲线的，海岸线也是曲线的。所以大自然充满了曲线边缘。

Well, it's interesting that natural settings tend to have more curved edges. You know, if you imagine a tree, a tree's got curvy branches, tend to have curvy leaves. An ocean, the waves are curvy. The coastline is curvy. So nature is filled with curved edges.

我们在研究中发现，人们确实更喜欢具有更多曲线边缘的图像，即使是人造图像。那些完全不包含自然元素的建筑场景图像也是如此。如果建筑具有更多曲线边缘，人们往往会更喜欢这种建筑。

And one thing that we found in in our research is that people really like images that have more curved edges, even built images. So images of architectural scenes that don't have any nature in them. If the architecture has more curved edges, people tend to like that architecture more.

可能影响我们心智的自然环境另一个方面，是数学家和物理学家所称的分形结构。马克，什么是分形？它们在自然界中是如何表现的？

Another aspect of natural settings that might affect our minds is the presence of what mathematicians and physicists call fractals. What are fractals, Mark, and how do they show up in nature?

是的。想象一片雪花，它具有特征性的形状。如果我们把这片雪花放在显微镜下放大，你会看到部分相同的形状。如果再放大一些，你还会看到相同的形状。因此无论你用何种空间尺度观察这片雪花，

Yeah. So if we imagine a snowflake, the snowflake has a characteristic shape. If we put that snowflake under a microscope and zoom in, you'll also see some of the same shape. And if you zoom in some more, you also see the same shape. So that it doesn't really matter what spatial scale you look at the snowflake.

它都保持着相同的特征形状。所以我们说雪花具有尺度不变性。无论你用何种空间尺度观察，它都呈现相同的特征形状。数学家会说这种雪花更具分形特征，它具有更强的分形属性。

It's got the same characteristic shape. So we would say then the that the snowflake is, scale free. It doesn't matter what spatial scale you look at the snowflake. It's got the same characteristic shape, or mathematicians would say that that snowflake is more fractal. It's got more of a fractal aspect to it.

你可以想象树木也是如此。一棵树有树干，树干分出枝干，枝干又分出更小的枝条，小枝条再分出更细的枝杈直至叶片。而叶片中又有主叶脉分生出更细的叶脉。因此无论从什么空间尺度观察树木，其分形结构都大致相同。

And you can imagine the same thing with a tree. A tree has a trunk, which then branches out into other branches that branches out into smaller branches that might branch out to even smaller branches that branches out into leaves. And then there's a big vein in the leaf that might branch out into into other veins of the leaf. And so it it might not matter as much at what spatial scale you look at the tree. It's kind of got this same branching structure.

事实证明，自然界充满了这种无标度或分形的刺激模式。

And it turns out nature is filled with this scale free or fractal stimulation.

你认为这些曲线边缘的分形结构，在自然对我们心智产生影响时扮演着什么角色？

What do you think the role is of these curved edges fractals in the effects that nature is having on our minds?

可能是曲线边缘，特别是分形特征更易于大脑处理。具体来说，由于分形是相同图案在不同尺度上的重复，你无需处理和记忆每个细节。但我认为这也可能涉及审美偏好——人类天生喜爱对称性，而分形结构也具有对称特性。人们通常不太喜欢尖锐边缘或直线。比如那些不受欢迎的粗野主义建筑就充满了直角线条。

It could be that curved edges and, in particular, fractalness might be easier to process. So in particular, if we think about the fractals again, because it's the same shape that's kinda repeating at different scales, you may not have to process or remember every single detail because it's repeated. But I also think too, and, you know, we don't have all the answers to this, it might have to do with an aesthetic preference that that people kind of like symmetry, and this fractalness also has some symmetrical properties. People tend not to like sharp edges or or straight lines as much. You know, you can imagine some buildings that I think are some buildings that people don't enjoy very much tend to be brutalist architecture that's very rectilinear.

人们往往更偏爱繁复的哥特式建筑，或是高迪设计的那些充满自然曲线的巴塞罗那建筑。环境中带有曲线结构的事物确实更能给人带来愉悦感。

People tend to prefer more Gothic architecture that has more intricacy, or you could imagine a building designed by Gaudi in Barcelona that that's very curvy, that's that's mimicking the patterns of nature. People really seem to enjoy having curved structure in in the environment.

当然，我们都有过这样的体验：在天气晴好的日子置身森林、海滩或山野，目之所及皆是美景。但你们研究发现，即使是在暴风雪中出行，道路结冰、人行道湿滑这样恶劣的自然环境，依然能对人类产生积极影响。

Now, of course, all of us have been out, you know, on a beautiful day in in the woods or by a beach or in a mountainside, and the weather is great, and, you everything looks beautiful. But you found that even when nature is unpleasant, if you go out in the middle of a snowstorm and the roads are slick and the sidewalks are icy, even then, nature can have benefits for us.

没错。我们验证定向注意力理论的一项重要研究，就是让受试者在实验室完成客观认知任务。其中一项反向数字广度测试要求参与者以每秒一个数字的速度口头复述听到的数字序列，比如四七三

That's right. One of our our major studies where we tested directed attention theory involved bringing people into the laboratory and giving them some objective cognitive tasks to measure their directed attention abilities. And one of these tasks was called the backwards digit span task. So participants would hear digits out loud at a pace of about one digit per second. So four seven three

四七三。

Four seven three.

参与者需要将这些数字倒序重复。所以是三七四。我们不断增加数字数量，最多到九位数。

And the participants would need to repeat those digits back in backwards order. So three seven four. And we kept increasing the number of digits up to nine digits.

三一五一六。

Three one five one six.

大约到五位数时，任务会变得非常困难。参与者来到实验室后，我们先让他们完成这个困难的倒序数字跨度测试，然后给他们一张地图——要么让他们穿过安娜堡植物园（那是我们的自然步道），要么让他们穿过安娜堡市中心繁忙的瓦什特诺大道。之后参与者返回实验室再次进行倒序数字跨度测试。

At around five digits, the task gets very difficult. So participants came to the laboratory. We gave them this difficult backwards digit span task, and then we gave them a map that either had them walk through the Ann Arbor Arboretum, that was our our nature walk, or we had them walk through busy, downtown Ann Arbor through busy Washtenaw Avenue. And then participants returned back to the lab to repeat this backwards digit span task again.

五一六。

Five one six.

主要发现是：参与者在自然环境中散步后，倒序数字跨度测试能力提高了约20%。哇。但在城市环境中散步后没有这种提升。他们仅通过五十分钟的散步就能提高约1.5个数字的记忆跨度。很多人可能会想：这可能只是因为自然散步令人愉悦，人们确实喜欢自然散步。确实如此。

The main effect was we found that participants improved their ability on this backwards digit span test by about 20% after the walk in nature Wow. But not after the walk in the urban environment. So they improved by about a digit and a half just after a fifty minute walk. And many people might be thinking, well, maybe it's just because walking in nature is pleasant and people really like the walk in nature. And it's true.

参与者确实大多享受自然散步，但我们并未发现人们对散步的喜爱程度或情绪改善程度与工作记忆任务（这个倒序数字跨度测试）的提升存在强相关性。并不是说最喜欢自然散步的人就表现出最大进步。更有力的证明是：我们让参与者在一年中不同季节散步。有些人在六月份散步，当时密歇根州安娜堡气温约80华氏度（27摄氏度），参与者会说：'天啊马克，我太爱散步了，你居然付钱让我去大自然里散步。'

Participants did enjoy the walk in nature, for the most part, but we didn't see a strong correlation between how much people like to walk or how much their mood improved on the walk in nature being correlated with their improvements on this working memory task, this backwards Digisband task. So it wasn't the case that just the people who loved the nature walk so much were the ones who showed the biggest improvement. And an even stronger demonstration of this is that we had participants walk at different times of the year. So some people walked in June when it was about 80 degrees Fahrenheit in Ann Arbor, Michigan, and participants said, oh, Mark, I love to walk. I can't believe you're paying me to go for a walk in nature.

研究显示他们确实在情绪改善方面取得了显著成效，通过反向数字记忆任务的测量，他们的定向注意力也得到了明显提升。但我们也让参与者在华氏25度的1月份进行步行，他们反馈说‘马克，我在外面快冻僵了，一点都不喜欢这种自然漫步’。然而这些1月参与者的认知改善效果与6月参与者完全相同。简而言之，要获得这些认知益处，你甚至不需要享受自然漫步的过程。

They showed really healthy mood improvements, and they also showed really healthy improvements to directed attention as measured with this backwards Digisband task. But we also had people walk in January when it was 25 degrees Fahrenheit, and participants said, Mark, I was freezing out there. I did not like that walk in nature. But those participants that walked in January showed the same cognitive improvement as the people that walked in June. So sort of the short answer is to get these cognitive benefits, you don't even need to enjoy the nature walk to get to get the benefit.

这个发现很惊人，因为我们大多数人会主观认为散步体验很重要——比如我们喜欢海滩、喜欢水域、喜欢阳光。但研究似乎表明，自然对我们心智的影响在某种程度上独立于我们对它的享受程度。

I mean, that's striking because I think most of us assume that the subjective experience of the walk, the fact that we like the beach, we like the water, we like the sunshine. But I think the study might be arguing that, in fact, the effects that nature is having on our mind are in some ways independent of our enjoyment of it.

我认为在某种程度上确实如此。这些效果肯定不完全由个人偏好驱动。甚至有人会说‘我是个城市爱好者，不喜欢接触自然’，但我们认为这并不影响实际效果。

I think that's right to some extent. So I definitely don't think all of these effects are driven by preference. And you even have people that say, you know, I'm a city lover. I don't like being in nature. And we don't think that really matters.

不过我认为，如果让1月的参与者不穿外套进行自然漫步，他们感到极度不适时，这会大量消耗他们的直接注意力，就可能观察不到自然效应。同理，如果6月散步时被蚊虫叮咬得难以忍受，效果也会打折扣。但只要基本安全和舒适需求得到满足，不必真正热爱与自然的互动也能获得认知益处。阴天或雨天同样适用。

However, I think if we would have sent those participants in January on the walk in nature without a coat and they were so uncomfortable, I think that would have used a lot of direct attention, and they wouldn't have seen the the nature effects. Or if you're walking, you know, in June and there's so many mosquitoes that you're getting eaten alive and it's so uncomfortable, I don't think we would see the effects. But I think as long as basic safety and comfort needs are met, you don't have to really love the nature interaction to get these cognitive benefits. So you can go on a cloudy day. You could go on a rainy day.

寒冷天气也可以。只要基本安全和舒适需求得到满足，我们认为你就能获得这些益处。

You can go on a cold day. As long as your basic safety and comfort needs are met, we think you can get these benefits.

接触自然能提振情绪、缓解压力、恢复注意力。待会儿我们将探讨如何有意识地利用自然力量优化心智表现。您正在收听《隐藏的大脑》，我是尚卡尔·韦丹塔。

Being in nature boosts our mood, reduces our stress, and restores our attention. When we come back, how we can intentionally harness the power of nature to make our own minds work better. You're listening to Hidden Brain. I'm Shankar Vedanta. This is Hidden Brain.

我是尚卡尔·韦丹塔。您是否有过被自然治愈或净化的体验？如果您想分享户外经历如何改善心理状态的故事，请找个安静房间录制简短语音备忘录，发送至ideashiddenbrain.org，两三分钟即可。

I'm Shankar Vedanta. Have you had experiences in nature that have proved restorative or cleansing? If you have a story about a time in your life where the great outdoors proved helpful to your inner state of mind, please find a quiet room and record a short voice memo. Email it to us at ideashiddenbrain dot org. Two or three minutes is plenty.

请使用主题“自然”。马克·伯曼是芝加哥大学的心理学家。他是《自然与心智》一书的作者，该书探讨了自然如何改善认知、身体和社会福祉的科学。马克，当你工作很累时，你喜欢通过观看体育比赛来休息。你曾认为这项活动能让人放松和恢复精力，但现在你不再这么认为了吗？

Please use the subject line nature. Mark Berman is a psychologist at the University of Chicago. He's the author of Nature and the Mind, the Science of How Nature Improves Cognitive, Physical, and Social Well-being. Mark, when you've been working hard, you like to take a break by watching sports. You once assumed that this activity was relaxing and refreshing, but you don't believe this anymore?

不。遗憾的是，我认为观看体育比赛实际上并不那么令人轻松愉悦。它甚至有点令人紧张。即使我支持的队伍赢了，有时看完比赛后我仍会感到些许烦躁。现在我仍然喜欢看一些我钟爱的队伍比赛，但我不再把这当作休息方式。

No. Unfortunately, I think it actually watching sports, is not really softly fascinating. That's a bit harshly fascinating. And even when my team won, sometimes I would feel a bit irritated, after watching. Now I still love to watch some of my favorite teams, but I don't I don't do that as a as a rest.

那不是休息。而且我认为，不幸的是，在现代社会中我们做的许多其他事情，比如刷社交媒体、浏览新闻推送、上网冲浪，这些看似是休息活动，但实际上可能是在消耗精力。

That's not a rest. And I think, unfortunately, there are many other things that we do in the modern world, maybe scrolling social media, looking at our news feed, surfing the Internet that might feel like restful activities, but but that actually may may be depleting activities.

你知道吗，几周前我和一些朋友聊天，他们告诉我观看了一场非常刺激、结局极具戏剧性的体育比赛。最后他们描述那种感觉几乎像是在看恐怖片——他们说当时真的蜷缩在沙发后面看电视，害怕接下来会看到什么画面，或者用手捂住脸，只从指缝间偷看屏幕。我觉得这说明这种电视观看体验绝非平静的恢复性活动。

You know, I was talking with some friends just a couple of weeks ago, and they were telling me about watching a sports match that was very thrilling and had a very, very dramatic conclusion. And at the end of it, you know, they were describing almost what felt like watching a horror movie because they said, you know, they were literally crouching behind a couch, you know, watching the TV, afraid of what it was gonna show them or covering their faces and looking at the TV with through a small gap in their fingers. And I think that speaks to the idea that this is not, you know, calmly restorative TV watching.

没错。我完全能理解那种感受。我深知那种体验。再次说明，我并不是说这很糟糕或要不惜一切代价避免。只是别把这当作休息活动，因为它很可能不是。

That's right. I I can sympathize with those feelings. I I know what that feels like. And, again, I'm not saying that it's it's bad or that you wanna avoid that at all costs. Just don't think of that as being a restful activity because it it probably isn't.

那么马克，我们从大量心理学研究中知道人们会误判什么能让自己快乐。你说在接触自然这件事上也是如此。具体是怎么回事？

So, Mark, we know from lots of lines of psychological research that people misjudge what will make them happy. You say that this is the case when it comes to spending time in nature. How so?

是的。有项有趣的研究，研究人员询问参与者：'你认为自己会有多享受在自然中散步？'他们需要预测对自然散步的喜爱程度。然后让另一组参与者实际进行自然散步，之后询问他们的真实感受。结果发现人们严重低估了自己对自然散步的喜爱程度。

Yeah. There was an interesting study done by some researchers where they asked participants, how much do you think you would enjoy going for a walk in nature? So they sort of had to had to forecast how much would they like the walk in nature. And then they had another group of participants walk in nature and then they asked them after the walk, how much did you enjoy the walk in nature? And it turns out people really, really underestimated how much they would enjoy the walk in nature.

所以他们的预测错了。要知道，人们散步时的愉悦程度远超他们的预期。这仅仅是因为喜欢散步本身。我猜我们对自然散步的疗愈效果预测也出现了偏差。

So their forecasts were wrong. You know, people enjoyed the walk much more than they forecasted it to be. And that's just about liking the walk. I'm guessing that we also are sort of off in our forecast in terms of how helpful or restorative the walk in in nature might be.

马克，我在想这是否与大自然那种温和的吸引力有关。比如你问我那些观看过那场激动人心比赛的朋友'比赛精彩吗'，他们会毫不犹豫地告诉你比赛非常精彩、绝对值得一看。但另一方面，当人们进行惬意散步时，恰恰因为这种温和的吸引力，它没有完全抓住我们的注意力。如果你让人预测下次散步会有多兴奋多有趣，我们往往会低估它。

I'm wondering if this is connected to the fact that nature is softly fascinating, Mark. Because, for example, if you ask my friends who watched that very exciting match, was the match exciting? They would have no problem telling you the match was very exciting and was absolutely and absolutely had to be watched. On the other hand, when someone goes for a nice walk, precisely because it's softly fascinating, it hasn't captured our attention. If you ask someone to forecast how exciting the next walk is gonna be, how fun it's gonna be, we underestimate it.

没错。我认为这可能是部分原因。那种温和的刺激确实可能比强烈刺激显得不那么愉悦或兴奋。但这也正是为什么自然散步虽然不如其他强烈刺激活动那么有趣，却能让人更放松的原因之一。

Right. I think that could that could be part of it. Definitely, that softly fascinating stimulation might be sort of less enjoyable or less exciting than this more harshly fascinating stimulation. But that's also part of the phenomenon of why it might work that it is more restful to go for the walk in nature even if it's not as enjoyable as as doing something else that might be more harshly fascinating.

我们讨论了很多户外景观对人的影响，但你的研究关注的是自然声音的作用。马克，你有什么发现？

We've been talking a lot about how we're affected by what we see outdoors, but your research has looked at the sounds of nature and how they can make a difference. What do you find, Mark?

我们发现，仅仅聆听自然声音（与城市噪音相比）就能获得类似自然散步的部分益处。比如在反向数字记忆等需要定向注意力的认知任务上，听十分钟自然声音就能提升表现。值得一提的是，真实自然环境通常能带来最大效益，可能因为真实的自然更具温和吸引力——包含视觉、听觉甚至嗅觉和触觉的多重体验。但有趣的是，很多人无法接触到真实自然环境。

So we found that just listening to nature sounds versus urban sounds, you can get some of these same benefits as as walking in nature. So you can get these improvements on tasks like the backwards digit span task and other cognitive tasks that involve directed attention, that just listening to about ten minutes of nature sounds can improve performance on these tasks. And I would mention that, you know, we find you get the strongest benefits typically when going out in real nature, likely because real nature is more softly fascinating. It's got the sights, the sounds, maybe even the smells or the textures that might be beneficial to us. But it's interesting because a lot of us don't have access to real nature.

有意思的是，通过模拟自然（如自然声音、图片或视频）也能获得类似的改善效果。

It's interesting that you can get some of these same improvements with simulated nature, like nature sounds or nature pictures or nature videos.

马克，你认为医生是否应该像开药方那样开具'自然疗法'？

Do you think doctors should be prescribing nature the way they now prescribe medications, Mark?

嗯，在某些国家，这已经成为现实。在英国，医生们正在将自然散步开为治疗抑郁和焦虑的处方。在加拿大，他们同样将自然散步作为抑郁和焦虑的治疗方法。虽然目前还没有人认为与自然互动可以替代心理治疗或药物治疗抑郁和焦虑，但它确实可以作为一种补充疗法。人们还发现，与自然互动对患有多动症的孩子特别有帮助，短暂的自然接触，比如二十分钟的自然散步，效果堪比一剂利他林。

Well, in some countries, they already are. In The UK, they're prescribing nature walks as a therapy for depression and anxiety. In Canada, they're also prescribing nature walks as a therapy for depression and anxiety. I don't think anyone yet would say that interacting with nature would be a replacement therapy for psychotherapy or pharmacological therapies for depression and anxiety, but it certainly could be a supplemental therapy. And people have also found that interacting with nature can be really helpful for kids with ADHD, that brief interactions with nature, like twenty minutes walk in nature, can be as beneficial as a dose of Ritalin.

因此我认为，就目前的研究而言，用与自然互动来替代任何经过验证的抑郁和焦虑疗法还为时过早。但我确实认为已有证据表明，医生们开始认真对待这项工作——与自然互动可以作为现有抑郁和焦虑疗法的补充。

So I think the the research is definitely not there yet in terms of having interactions with nature be a replacement for any validated forms of therapy for depression and anxiety. But I do think there's already becoming evidence and doctors are already starting to take this work seriously that interactions with nature could be a supplement to existing therapies for, like, depression and anxiety.

记得有一次，我乘电梯登上华盛顿特区的华盛顿纪念碑顶部。从那个高度俯瞰我的家乡向北望去，我发现城市的一个象限绿树成荫，而另一个象限则十分荒芜。那片绿意盎然的区域恰好也是华盛顿特区最富裕的地区之一，而那片荒芜之地则属于较贫困的区域。

You know, I remember once taking the elevator to the top of the Washington Monument here in Washington, D. C. And from that height in my home city looking north, I could see that one quadrant of my city was very green and leafy, while the other quadrant that I could see was really barren. Now the leafy quadrant happened to also be one of the richest parts of Washington, D. C, and the barren portion happened to be one of the poorer parts of Washington, D.

你能谈谈我们接触自然的机会如何常常与社会经济地位相关吗？接触自然正在成为社会不平等表现的又一个方面？

C. Can you talk a moment about how our access to nature is often connected to our socioeconomic status, that access to nature is becoming one more way in which social inequality can manifest itself?

没错。不幸的是，社会经济地位与绿地使用权之间存在关联。在美国许多城市都能看到这种现象。造成这种情况的原因多种多样。人们甚至发现，红线划定的社区比非红线社区绿地更少，生物多样性也更低。

Right. Unfortunately, there is a correlation between socioeconomics and access to to green space. And you see that in a lot of cities in The US, for example. And, you know, there's there's a lot of different reasons why that might be the case. And even people have found that, you know, red lined neighborhoods have less green space and less biodiversity than non red lined neighborhoods.

这其中有着深刻的历史原因。富裕社区的空气可能更清新，污染物可能比贫困社区更少。我认为这是个环境正义问题——这不仅是有钱人享有的便利设施，而是全人类都应享有的基本权利，我们需要接触这些自然空间。

So there's deep historical reasons for a lot of this. The air might be cleaner in wealthier neighborhoods. There's likely less pollutants in wealthier neighborhoods than poorer neighborhoods. And I think it's it's sort of an environmental justice issue that this isn't just a nice amenity that wealthy people have. This is something fundamental to all humans that we need to have access to these natural spaces.

如果我们无法接触自然，人们将会遭受痛苦。

And if we don't have it, people are going to suffer.

我了解到你和你的妻子凯蒂多年前在密歇根生活时曾面临一个艰难的决定。马克，这个决定是什么？大自然最终是如何帮助你们做出这个决定的？

I understand that you and your wife, Katie, had a difficult decision to make a number of years ago when the two of you were living in Michigan. What was this decision, and how did nature end up playing a role in helping you make this decision, Mark?

我当时收到了新泽西一份教授职位的邀请。要知道这种机会非常难得。我真的很想接受这份工作。但当时我和妻子凯蒂正怀着孩子，她对于去一个没有家人的新地方生孩子感到不安。所以她希望回到多伦多，离家人近些。

I had a job offer in New Jersey as a professorship. You know, they're very hard to come by. I I really wanted to take the job. But my, you know, wife, Katie, and I, we were pregnant at the time too, and Katie just felt uncomfortable kinda going to a new place where we didn't have family to have our our child there. So she wanted to go back and and be near family in Toronto.

这是个非常艰难的决定。我们为此争执不休，那段时期充满挑战。但我们确实经常在大自然中讨论这个难题。我记得和凯蒂多次走过植物园，权衡利弊。

And it was a very difficult decision. We were arguing a lot about it. It was a very challenging time. But we did often talk about this difficult decision in nature. And I remember walking through the botanical gardens a number of times with Katie, talking about all the pros and cons of it.

这些算不上是恢复性的自然漫步。但我认为自然环境确实给了我们专注思考的益处。最终我们决定放弃那份工作，我会尝试在多伦多找博士后职位，我们的第一个孩子将在多伦多出生。记得有次在植物园散步时，我们看到一只乌龟在路边埋蛋。这让我意识到，虽然放弃这份来之不易的工作很困难，但以家庭为重，选择最舒适的家庭环境才是最佳决定。

I don't think these were necessarily restorative walks in nature. But again, I think being in nature afforded us some directed attention benefits. And we did decide that I would give up this job and that we would I would try to get a a postdoc job in Toronto, and we would have our first child in Toronto. I do remember one time too on one of these walks as we were in the botanical gardens, we did see a turtle, like, burying her eggs on the path. And I think, you know, it just kinda made me think, you know, while this is very hard to give up this job and these jobs are very difficult to come by, focusing more on the family and what would make the family most comfortable, what would be the best environment for the family was probably the best decision.

在海中畅游、田野漫步或森林徜徉都能显著提升我们的思维清晰度和注意力。但大多数人大部分时间都待在室内。当我们回归室内时，如何把自然的益处带入建筑空间。您正在收听《隐藏的大脑》，我是尚卡尔·韦丹塔。

Swimming in the ocean, tromping through a field, or wandering through a forest can do wonders for our mental clarity and our attention span. But most of us spend the bulk of our time inside buildings. When we come back, bringing the benefits of nature indoors. You are listening to Hidden Brain. I am Shankar Vedanta.

这里是《隐藏的大脑》，我是尚卡尔·韦丹塔。今天我们与心理学家马克·伯曼探讨自然对心智的影响。如果您有后续问题、评论或愿意与听众分享的自然体验，请用手机录制语音备忘录发送至ideas@hiddenbrain.org，邮件主题请注明「自然」。

This is Hidden Brain. I'm Shankar Vedanta. We're talking today to psychologist Mark Berman about nature's effect on the mind. If you have follow-up questions, comments, or stories about your experience of nature that you would be comfortable sharing with the Hidden Brain audience, please record a voice memo on your phone and email it to us at ideas@hiddenbrain.org. Use the subject line nature.

马克·伯曼多年研究户外空间对人的影响。但事实上我们多数时间都在室内。是否可能在建筑物甚至车内获得自然的馈赠？马克，你说我们可以有意地将自然元素引入室内空间。在讨论方法前，我们先谈谈为什么需要这样做。

Mark Berman has spent years studying how outdoor spaces influence us. But the fact is that many of us spend most of our time indoors. Is it possible to reap the rewards of nature from within a building or even inside a car? Mark, you say that we can intentionally naturize our interior spaces, bring elements of nature indoors. Before we talk about the how, let's talk about the why.

我们为什么要这么做？

Why would we do this?

我们这么做是因为研究发现，即使是在家中或办公室摆放植物（哪怕是人工植物），也能带来一些益处。很多时候，我们很难将真实的自然元素引入室内空间——可能因为采光不足，或是难以定期浇水。但有趣的是，其他研究者发现，将自然元素引入室内（即便是人造自然）也能产生类似的好处。

Well, we would do this because we find that even having plants, even if they're artificial plants in our homes, in our offices, can also lead to some benefits. So and oftentimes, it's hard to bring real nature into indoor spaces. Maybe we don't have enough natural light or it's difficult to water plants on a regular schedule. But it's it's interesting to note that other researchers have found that bringing nature indoors, even if it's fake nature, can have some of these similar benefits.

谈谈你自己是如何尝试将生活和工作空间自然化的。

Talk about how you yourself have tried to naturize the spaces in which you live and work.

现在我就在家庭办公室里，身后其实摆着两株植物——其实是人造的。这些不是真植物，但看起来相当逼真，我觉得这样挺好，因为办公室这里自然光线不足，无法养活真植物。

Well, right now, I'm in my home office. I actually have two plants behind me. They're actually artificial plants. Those aren't real plants. You know, I and they look fairly real, which I think is good, but I don't have enough natural light here to actually get real plants in in the office.

在我们房子的其他区域，确实摆放着真实植物。通过凸窗能获得良好的采光，我们在那里养了几种不同的植物。所以在条件允许的地方我们会引入真实自然元素，条件不允许时就会使用些人造自然。

In other portions of our house, we do actually have real plants. So we get some nice light through one of our bay windows. We have a few different plants there. So we try to bring in real nature where we can into our home and where we can't. We usually utilize some some fake nature.

碰巧我岳母和姐姐都有些艺术天赋，我们委托她们创作了些自然主题画作挂在家里。其实我们能做的事有很多样——我的几个孩子就喜欢伴着声音机器睡觉。

It also so happens that my mother-in-law is a little bit of an artist. My sister is a little bit of an artist. We've commissioned them to make some nature paintings that we have hanging in our home. So there are many different kinds of things that we can do. Some of my kids actually like to sleep with a sound machine.

我们经常用自然音效作为背景音帮助他们入眠。所以我认为有很多不同方式可以让我们的空间更贴近自然。

Often, we use nature sounds for them to be playing in the background to help them help them sleep. So I think there's a number of different things that we can do to to natureize our our spaces.

我了解到有一次你去底特律看望父母时，发现一家机场酒店找到了将室内空间自然化的方法。请谈谈这段经历。

I understand that one time you were visiting your parents in Detroit, and you found that an airport hotel had found a way to naturize its indoor spaces. Tell me about this experience.

是的，那确实很酷。在底特律大都会机场旁边，有家威斯汀酒店。我记得父亲告诉我这是个值得一看的有趣地方。我乘自动扶梯下去时，感觉棒极了。

Yeah. It was pretty it was pretty cool. So in Detroit Metro Airport, kinda like off to the side, there's the Westin Hotel. I remember my dad telling me that it's an interesting spot to check out. So I remember taking the escalator down, and it was incredible.

他们在威斯汀酒店大堂摆放了这些仿真的竹子，还有些水景装置。虽然都是人造的，但几乎让你感觉置身另一个世界，甚至能感受到这些自然元素的治愈力——尽管很多都是仿真的。所以每次去底特律机场，我都会特意去威斯汀酒店，那里还有个小型TSA安检口。我经常特意走这条路线，就为了体验他们在大堂营造的那种独特自然环境。

They had these fake bamboo trees that were out in the lobby of the Westin Hotel and also some water features. And even though it was fake, it almost felt like you were in a different world, and you could feel almost the restorative power of these natural elements even though a lot of them were fake. And so every time that I would go to the Detroit Airport, would often try to go to the Westin Hotel, and there was a little actually TSA security gate there so you could go through security there. And I I would try to do that on a regular basis so I could get exposed to that kind of very interesting natural environment that they had created in the lobby of the Westin Hotel.

我注意到如今很多机场都在刻意尝试将户外引入室内。就像你说的，有时这是人造自然。我曾在卡塔尔多哈机场转机，他们把整个机场区域重新设计得像野生动物栖息地。虽然有些是真树，但草地其实是绿色地毯。不过我发现长途飞行中转时在这个区域停留确实很有恢复精力的效果。

I've noticed that as I go through airports nowadays that some of them are making a deliberate attempt to bring the outdoors indoors. And and sometimes, as you say, this is fake nature. I've sometimes flown through the airport in Doha in Qatar, and they have reimagined an entire section of the airport to make it look like almost like a wildlife habitat. Now there are some actual trees, but the grass is really just green carpeting. But I find that it's very restorative to stop in this area during stopovers on a long flight.

没错，我也见过。现在连机场都开始设置绿植墙了，通常就在安检区域附近。我在想他们是不是特意用这个来安抚排队等待安检的乘客。看来很多机场设计师都直觉认为融入自然元素会带来好处。

Yes. And I've seen it too. Even airports now are starting to have kind of green walls. Oftentimes, it's also kind of near security, and I'm wondering if they have it in there to kinda calm people down as they're waiting in line to go through these security checks. So I think a lot of these airport designers are having the intuition that incorporating some nature into the airport is gonna be beneficial.

医院也在尝试类似做法。虽然医院环境必须保持无菌，但人们引入人造自然元素后发现，这能减轻接受手术患者的疼痛感，让住院体验更愉快——即使患者知道植物是假的。对医护人员也有好处，用Rachel Kaplan的话说，这些'自然微剂量'能帮助他们短暂恢复专注力。

And people have tried to do similar things in hospitals where, again, oftentimes in hospitals, the environment is requires to be sterile, but it has to be sterile. But people have brought in fake nature into hospitals, and they found that it can reduce pain for people that are getting painful operations. They can make people feel like their stay in the hospital is more enjoyable. And this is even when they know the patients know that the plants are fake. And they can also have benefits to the people working in the hospital that it can maybe help to give them these, as Rachel Kaplan would say, these micro doses of nature that could give them these little boosts of directed attention.

我们赶路时往往只关注如何最快从A点到达B点。马克你说我们应该思考路线能有多'绿色'。实际上你正在开发一款应用，帮助人们找到通往目的地时自然景观最丰富的步行路线？

Very often when we're trying to get somewhere, we focus on getting from point a to point b as quickly and efficiently as possible. Mark, you say that we should be asking how green our route can be. And in fact, you're exploring the development of an app to help people identify the most nature filled way to walk somewhere?

好的。这是我和以前的学生凯特·舍茨合作完成的工作，我们开发了一款名为Retune的应用，旨在通过城市自然体验来恢复身心。你知道，如果你使用谷歌地图，它会为你规划从A点到B点最短或最高效的路线。而我们试图通过Retune为步行路线规划时增加人们的自然接触机会——这样能增加他们接触的树木数量，减少暴露在噪音中的时间。

Right. And and this is work that I've done in collaboration with one of my former students, Kate Schertz, where we developed this app called Retune, so restoring through urban nature experiences. And, you know, if you go on Google Maps, it's going to route you on the shortest or most efficient path between point a to point b. But what we try to do with Retune is try to map people on the walking route that will increase their nature exposure. So that would increase the number of trees that they would ex be exposed to, reduce the amount of noise that they would be exposed to.

这款应用的特别之处在于，它推荐的路线可能会稍长一些，但你会接触到更多我们称之为‘柔和迷人’的自然刺激，我们认为这能提升认知能力。

And so what happens with this app is that the path that it might suggest for you might be a little bit longer, but you would be exposed to, you know, more of this softly fascinating natural stimulation that we think would boost cognitive abilities.

马克，你发现自己受到某些融入自然元素的建筑的启发。谈谈这个吧，建筑如何在某种程度上成为将自然引入室内的方式。

Mark, you found yourself inspired by certain buildings that incorporate elements of nature. Talk about this, how architecture in some ways can itself be a way of bringing nature indoors.

是的。思考这些自然研究结果如何与建筑相关联真的很有趣。比如芝加哥大学校园——不知道你是否去过——它之所以美丽，部分原因就在于那些建筑本身就很美。那些哥特式建筑实际上模仿了许多自然界的图案，建筑细节极其丰富。

Yeah. It's it's really interesting to think about how some of these nature results also might relate to architecture. And, you know, one thing, I don't know if you've ever been to the campus of the University of Chicago, but it's a very beautiful campus in part because the buildings are just beautiful. There's these beautiful Gothic architecture buildings that actually mimic a lot of the patterns in nature. There's a lot of intricacy to the buildings.

它们具有真实自然界才有的分形或无标度特征，拥有大量自然存在的曲线边缘结构。这让人不禁思考它是否可能给我们带来某些认知益处。有位建筑系学生亚历克斯·科本联系我，他想研究建筑外立面或内部空间如果模仿自然图案是否也能产生类似效益。于是我们几个人设计了一些实验，让人们观察不同的建筑外立面。

They have some of the same fractal or scale free components that real nature has. They have a lot of the curved edge structure that real nature has. And it just feels like it's possible that it might be having some cognitive benefits to us. And I had an architecture student, Alex Coburn, contact me where he was interested in seeing if buildings, building facades, or building interiors, if they mimic patterns in nature, did they also yield some benefits? So he and I and a few other people designed some studies where we had people look at different architectural facades.

这些建筑包括医院、宗教场所或政府大楼。我们量化了这些建筑的分形程度和曲线结构特征。基本上发现：具有更多曲线结构和分形特征的建筑更受喜爱，人们认为它们比那些只有直线结构的直角建筑更自然。建筑内部空间也呈现同样规律。

You know, these would be buildings, for hospitals or religious buildings or government buildings. And in those buildings, we also quantified how fractal the buildings were, how much curved egg structure the buildings had. And, basically, what we found was that the buildings had more curved edge structure, had more fractalness. People said they liked the buildings more and that they actually thought that the buildings were more natural than buildings that were sort of more rectilinear that had just straight lines. And the same was also true of building interiors.

就像并非所有自然景观都同等优质一样，人造环境也存在差异。这让我思考：即使不使用真实自然元素，如果我们用人造环境大量模拟这些自然图案，是否也能产生认知效益？建筑师克里斯托弗·亚历山大就写过很多书鼓励建筑师模仿自然图案，认为这样能创造更具活力的建筑，让人与环境产生更多联结，甚至可能带来不同的心理效益。我同事坎迪斯·沃格勒（她是位哲学家）曾开玩笑说杜克大学的杜伦小教堂美到'替你完成了祷告'。我在想，芝加哥大学的建筑是否也因其宏伟而产生类似效果？

So just like not all nature is created equal, not all of the built environment is created equal. And it does have me thinking or wondering whether even without actually using any real nature, if we designed the built environment with a lot of these natural patterns, could that yield some of these cognitive benefits? And the architect Christopher Alexander, you know, wrote many books about this, encouraging architects to try to mimic patterns of nature in their architecture that that would lead to more vibrant buildings, that would make people feel more connected to the environment, but might also induce some different psychological benefits. And I I do remember one time my colleague, Candace Vogler, who's a philosopher, she joked with me one time that the Durham Chapel at Duke is so beautiful that it does the praying for you. And, you know, I kinda wonder, you know, is the architecture, know, at the University of Chicago, you know, so grand?

它能帮你学习吗？你知道，我记得在密歇根大学读书时，我经常去法学院图书馆学习，那里有个宏伟精致的阅览室，相比之下本科生图书馆被戏称为'丑馆'——因为法学院图书馆那些美丽的建筑让人感觉好太多了。

Does it do the studying, you know, for you? And, you know, and I remember being a student at the University of Michigan, and I would often try to study in the law library that had this really grand and intricate reading room versus studying in the undergraduate library that was called the ugly because the the law library just it just felt so much better to be in there with all of that beautiful architecture.

在本集的配套故事中（仅限Hidden Brain Plus订阅用户专享），我们探讨了大自然如何帮助我们抑制冲动和攻击性欲望。订阅用户现在即可收听这期名为《走进森林》的节目。若您尚未订阅，请访问support.hiddenbrain.org或apple.co/hiddenbrain，两地均可享受7天免费试用。

In our companion story to this episode, available exclusively to subscribers to Hidden Brain Plus, we explore the ways in which nature can help us curb our impulsive and aggressive urges. If you're a subscriber, that episode is available right now. It's titled Into the Woods. If you're not yet a subscriber, please visit support.hiddenbrain.org or apple.co/hiddenbrain. You can get a free seven day trial in both places.

您将立即获得所有订阅者专属内容（包括往期节目）的访问权限。再次提醒：support.hiddenbrain.org或apple.co/hiddenbrain。马克·伯曼是芝加哥大学的心理学家，著有《自然与心智：大自然如何提升认知、身体和社会福祉的科学》。马克，非常感谢您今天做客Hidden Brain。

You'd instantly have access to all our subscriber only content, including past episodes. Again, that's support.hiddenbrain.org or apple.co/hiddenbrain. Mark Berman is a psychologist at the University of Chicago. He's the author of Nature and the Mind, the Science of How Nature Improves Cognitive, Physical, and Social Well-being. Mark, thank you so much for joining me today on Hidden Brain.

非常感谢邀请我参加节目，我真的很享受这次交流。

Thank you so much for having me on the show. I really enjoyed it.

如果您喜欢本期节目，请分享给一两位朋友。我们的许多听众都是通过他人推荐发现这档节目的。请想想哪些人能从这期节目中受益，并告诉他们可以在Apple、Spotify或常用播客平台搜索Hidden Brain。本节目由Hidden Brain Media制作，音频制作团队包括：安妮·墨菲·保罗、劳拉·科雷尔、克里斯汀·黄、瑞恩·卡茨、奥顿·巴恩斯、安德鲁·查德威克和尼克·伍德伯里。

If you like this episode, please share it with one or two people. Many of our listeners discovered the show because someone else told them about it. Please think of a few people who would benefit from hearing the episode and tell them to search for Hidden Brain on Apple, Spotify, or their favorite podcast app. Hidden Brain is produced by Hidden Brain Media. Our audio production team includes Annie Murphy Paul, Laura Correll, Kristen Wong, Ryan Katz, Autumn Barnes, Andrew Chadwick, and Nick Woodbury.

塔拉·博伊尔是我们的执行制片人，我是Hidden Brain的执行主编。在结束前，我们要感谢Atlassian旗下Loom对Hidden Brain 2025认知之旅的赞助。Loom能帮助团队通过清晰快速的视频消息替代冗长会议和缓慢审批流程，加速工作推进。今天我们将听到Atlassian团队协作实验室负责人

Tara Boyle is our executive producer. I'm Hidden Brain's executive editor. Before we go today, we wanted to say thank you to Loom by Atlassian for sponsoring the Hidden Brain twenty twenty five Perceptions Tour. With Loom, teams move work forward faster, replacing endless meetings and slow approvals with quick, clear video messages. Today, we'll hear from Doctor.

莫莉·桑兹博士讲述Loom如何改变团队协作方式。

Molly Sands, head of the Teamwork Lab at Atlassian, about how Loom is transforming the way teams work.

我是莫莉·桑兹博士，领导Atlassian的团队协作实验室，这是我们关于未来工作的研究与创新小组。如果我能挥动魔法棒改变团队协作的一点，我会阻止团队把所有事情都通过会议解决。我希望团队能拥抱异步沟通方式，比如用不要求所有人同时放下手头工作的方式来分享更新或反馈。Loom是一个视频消息平台，让你能快速录制并分享更新、操作演示或反馈，而无需再安排会议。

I'm doctor Molly Sands, and I lead the Teamwork Lab at Atlassian, which is our future of work research and innovation group. If I could wave the magic wand and change something about teamwork, I would stop teams from using meetings for every single thing. I wish teams would embrace asynchronous communication. So sharing updates or feedback in ways that don't require everyone to drop what they're doing at the same time. Loom is a video messaging platform that lets you quickly record and share updates, walk throughs, or feedback without scheduling another meeting.

Loom的神奇之处在于它感觉非常个性化，就像有人轻拍你的肩膀，但实际上是异步的。Loom让团队能轻松分享并即时获取所需信息。团队越多使用Loom进行沟通和记录对话，其AI驱动的知识库就会变得越智能。这让人们能根据精力和优先级来安排日程，而不是被会议日程所束缚。

The magic of Loom is that it feels really personal, like someone tapping you on the shoulder, but it's actually asynchronous. Loom makes it very easy for teams to share and get the information they need in lost time. And the more that teams use Loom to communicate and to capture conversations, the smarter their AI enabled knowledge bases get. It lets people design their day around their energy and around their priorities instead of being trapped by their meeting schedule.

Loom是AI驱动的视频沟通工具，推动团队前进。无论是分享反馈、获取批准还是设定背景，Loom让团队轻松分享和协作处理工作。节省时间，专注于重要事项，无需再开会议。立即在loom.com试用Loom。网址是l00m.com。

Loom is AI powered video communication that moves teams forward. Whether you're sharing feedback, obtaining approvals, or setting context, Loom makes it easy for teams to share and collaborate on work. Save time and stay focused on what matters without another meeting. Try Loom today at loom.com. That's l00m.com.

我是尚卡尔·韦丹塔。下次见。

I'm Shankar Vedanta. See you soon.