为何焦虑是一种超能力

本消息来自艾莉森·威廉姆斯的播客《固定电话》。这位《逃出绝命镇》女星与她从小到大的挚友——一位幼教老师和行为治疗师，邀请您加入每位新手父母都需要的群聊。在您获取播客的任何平台均可收听。

This message comes from the podcast landlines with Allison Williams. The girls and get out actress and her lifelong best friends, an early childhood educator and behavioral therapist, invite you to join the group chat every new parent needs. Listen wherever you get your podcasts.

您正在收听NPR的《生活工具箱》。大家好，我是玛丽尔·塞格拉。如果你曾经历过焦虑，那种感觉就像身体遭受攻击，思绪狂奔不止。

You're listening to Life Kit from NPR. Hey, everybody. It's Mariel Seguera. If you've ever had anxiety, it can feel like your body is under attack. Your mind is racing.

可能心跳加速、掌心出汗，胃部绞痛，皮肤发红发热。心理治疗师布里特·弗兰克表示她深有体会。

Maybe your heart's pounding or your palms are sweating. Your stomach hurts. Your skin gets red and hot. Psychotherapist Britt Frank says she gets it.

焦虑令人痛苦且可能使人衰弱。我一生都在与焦虑问题相伴。但焦虑并不会攻击我们。

Anxiety feels awful, and it can be debilitating. I've had anxiety issues my whole life. But anxiety doesn't attack us.

弗兰克是《卡住科学》一书的作者，她专精于名为'身体经验疗法'的领域。

Frank is the author of the book, The Science of Stuck, and she specializes in something called somatic experiencing.

这不过是用华丽辞藻说明：你的大脑连接着身体，而身体会产生各种反应。

Which is a very fancy way to say that you have a brain attached to a body and your body does things.

弗兰克指出，焦虑实际上可能如同大脑的'检查引擎'警示灯。

Frank says anxiety can actually be like the check engine light of your brain.

焦虑如同一盏警示灯。它是我们身体对不安全环境、过往创伤、或未来可感知及真实威胁的一种生理反应。

Anxiety is an indicator light. It is something that happens in our body in response to either an unsafe situation, to an injury from the past, or to a perceived or real threat coming from the future.

若以这种方式思考，焦虑能为你提供大量信息：关于哪些事让你感到舒适、你希望如何分配时间、以及想与谁共度时光。但要获取这些洞见，你必须先缓解那些压倒性的症状，哪怕只是从10级降到7级。在本期《生活指南》节目中，我们将提供一些经研究验证的实用方法，助你即时应对焦虑，并聆听它试图传递的信息。

And if you think about things that way, anxiety can give you a lot of information about what feels right to you, about how you wanna spend your time, and about who you wanna spend it with. But to get to those insights, you've gotta dial down the overwhelming symptoms, even if that's from a 10 to a seven. On this episode of Life Kit, we're gonna give you some practical research backed ways to do that in the moment and then help you listen to what your anxiety is trying to tell you.

我是埃里克·格拉斯。在《美国生活》节目中，我们钟爱出人意料的故事。比如，想象当你发现一个新爱好时突然意识到——

This is Eric Glass. On This American Life, we like stories that surprise you. For instance, imagine finding a new hobby and realizing

若想按照大师的方式正确实践这个爱好，你很可能需要游走法律边缘获取所需材料，甚至不惜触犯法律。没错，违反国际法的那种。这就是《美国生活》——讲述精彩绝伦的人生故事。

To do this hobby right according to the ways of the masters, there's a pretty good chance that you're gonna have to bend the law to get the materials that you need. If not break it. Yeah. To break international laws. Your life stories, really good ones, This American Life.

情报来源与方法，堪称情报界的皇冠明珠。它直指核心问题：我们如何确认事实？谁提供的情报？若你知晓这些答案，便算跻身内部圈子。NPR将带你深入五角大楼、国务院乃至间谍机构，聆听真相及其对你意味着什么。

Sources and methods, the crown jewels of the intelligence community. Shorthand for how do we know what's real? Who told us? If you have those answers, you're on the inside, and NPR wants to bring you there. From the Pentagon to the State Department to spy agencies, listen to understand what's really happening and what it means for you.

《情报来源与方法》——NPR全新推出的国家安全主题播客。

Sources and Methods, the new National Security Podcast from NPR.

特朗普政府迅速推进美国政策变革，但国内多数民众仍处于理解适应阶段。

The Trump administration has moved fast to change US policy, but much of the country is still trying to catch up.

商业喜欢稳定的环境，因此不确定性确实会带来一些困扰。

Business likes a stable environment, so uncertainty does cause a little bit of pain.

周日故事来自Up First，一次穿越全国的公路旅行，聆听特朗普政策如何影响普通美国人的生活。现在收听NPR Up First播客中的周日故事。

On the Sunday story from Up First, a road trip across the country to hear how Trump's policies are impacting everyday Americans. Listen now to the Sunday story on the Up First podcast from NPR. What's

当我们感到焦虑时，身体里发生了什么？

happening in our bodies when we're feeling anxious?

当我们感到焦虑时，大脑中的杏仁核会启动，它是身体的恐慌信号。一旦触发，它会为身体做好战斗或逃跑的准备。我们无法决定身体默认选择哪种反应，也无法控制反应的强度。

So when we're feeling anxious, we have the amygdala, and the amygdala is the panic signal of the body. When that goes off, it's preparing our body to fight or flight or flee. And we don't get to decide which one our bodies default to nor do we get to decide how intense that is.

如果你正处于那个时刻，可以采取几个步骤来缓解这种反应，让身心恢复平静状态。

If you're in that moment, there are a few steps that you can take to dial it down, to dial that response down and bring your body and mind back to a calm state.

是的。是的。并非每个人感受到的生理信号完全相同，但如果是生理状态，就有相应的生理解决方案。这是我的三步小技巧：当你被焦虑压得喘不过气时，第一步，先假设你的大脑知道自己在做什么。

Yes. Yes. Now not everyone feels the same exact physiological cues, but if it's a physiological state, then there are physiological solutions to be had. This is my little shticky three step thing. If you are feeling overwhelmed by anxiety, step one, just assume your brain knows what it's doing.

我为什么焦虑？因为我的大脑正在运作。第二步，问自己现在能做的三件微小可行的事是什么？三种资源是什么？人、地点、想法或物品。

Why am I anxious? Because my brain is braining. Step two, ask yourself what are three small micro yeses available to me now? What are three resources? People, places, thoughts, things.

有哪些事情能让我感觉虽不更好但更安全？那些我现在就能触手可及、立即行动的小事，或许能帮我把情绪从十分焦灼降到七分。第三步就是从这份简短清单中，选一件并执行。

What are some things that help me feel not better, but safer? Things available to me, things that I can do right now that might be able to help me dial down from a 10 to a seven. And then step three is of that small list of things, pick one and do it.

是啊。对我来说，我喜欢看《吉尔莫女孩》这类剧集。嗯哼。因为我是看着这部剧长大的，而且剧里从不会发生什么真正的糟心事。

Yeah. For me, I I like to watch shows like Gilmore Girls. Uh-huh. Yeah. Because I grew up on watching that show, but also it just, like nothing ever goes that wrong in that show.

你知道，那种熟悉感。感觉所有问题都能解决。是的。感觉每个人都彼此相爱。所以我觉得这能让我平静下来。

You know, it feels familiar. It feels like the problems get solved. Yes. It feels like everybody loves each other. So I find that helps ground me.

嗯。嗯。反复看同样的剧集。我的《吉尔莫女孩》是《白宫风云》。嗯。

Mhmm. Mhmm. And watching the same shows over and over. Mine is my version of Gilmore Girls is The West Wing. Mhmm.

每当我感到焦虑就会看它，因为剧情走向我全都知道。没有意外惊喜。所以很多人发现，重复观看相同内容或循环听同一首歌能带来慰藉。我认为这是很好的焦虑缓解方法。

Anytime I'm feeling anxious, I watch it because I know exactly what's gonna happen. There's no surprises. So a lot of people will find that watching the same things over and over or listening to the same song over and over is comforting. So I love that as an anxiety intervention.

没错。你在书里还提到其他能带来安全感的事。比如拥抱挚友、坐在沙滩上、蜷缩着看书，或是喝杯茶。此外还有调动感官的方法。

Yeah. In the book, you talk about other things that might make you feel safe. Maybe that's hugging your best friend or sitting on the beach or curling up with a book. Maybe it's drinking tea. And then there's also the idea of using your senses.

能详细说说这个吗？

Can you talk a little bit about that?

是的。重申一次，这些干预措施都无法神奇地让你摆脱压力环境、棘手工作或财务困境。但我们当下试图做的是将你的大脑从无法思考的‘着火状态’拉回到一个能更轻松调用思维、逻辑和选择能力的境地。而调动感官正是实现这一目标的方式——手握冰块、将脸浸入冷水、闻强烈气味、吮吸辣味糖果或极酸柠檬糖等，都能像‘摇晃雪花球’般让大脑稍获喘息，足以让它确认‘此刻并没有老虎在吃我’的事实。

Yes. So and again, none of these interventions are gonna magic your way out of a stressful environment or a difficult job or a financial situation. But what we're trying to do in the moment is take your brain from being on fire where you can't think at all to a place where thinking and logic and access to your choices becomes more readily available. And using your senses is the way to do that. Holding onto ice cubes, sticking your face in a bowl of cold water, smelling something really, really strong, sucking on things like, you know, hot tamales or really sour lemon candies can sort of snow globe your brain just a little bit, just enough that your brain can access, I am not being eaten by a tiger right now.

没错。我还发现其他几种心理练习也很有效，比如‘五感观察法’：说出你能看到的、听到的、触摸到的、闻到的和尝到的五样东西。虽然也是聚焦感官，但更侧重对感知事物的具名指认。

Yeah. And there are some others that I thought were really helpful too, like different sort of mental exercises. Notice five things you can see or hear or touch or smell or taste. So it's thinking about the senses, but just kind of naming those things.

对。这个方法的流行让我特别欣慰。用语言描述体验本质上是在给大脑找事做，我称之为‘大脑的磨牙玩具’。当你说‘我能看见一株植物、一幅画、这个物品’，或是‘我能感受到这个、听到那个’时，相当于给熊熊燃烧的大脑递了根救命绳索。

Yes. And that one, I'm really happy to see has gotten super trendy. And giving language to our experience, again, gives your brain something to do. I think of it like a chew toy for the brain. So when you're saying, okay, here I can see a plant, I can see a painting, I can see this, and here's what I can feel, and here's what I can hear, that again gives your brain something to grab onto besides five alarm fire.

是的。书中还有个方法我想分享，尤其适合焦虑时慢性疼痛复发的情况：命名你身体出现不适感的部位。比如‘我的脸现在又热又痒’，然后寻找体内感觉‘无异常’的区域——我喜欢称之为‘中立、平静、无感’状态。

Yeah. There's another one from the book I really wanna share. I think it works especially well if you have some sort of chronic pain that comes back when you're anxious, but it's to name the sensation you're having wherever you're having it. So maybe you're like, okay, my face feels really hot and itchy right now. And then you look for a place in your body where you feel I like to think of it as nothing, but, like, neutral, calm, nothing.

对我来说总是耳朵。我会想‘不，耳朵毫无感觉’，甚至几乎感知不到它的存在。

For me, it's always my ear. Like, I'm like, nope. My ear feels like nothing. I can't I can barely even feel it.

嗯。我们试图让身体明白：不适感并非全身性蔓延。有人会质疑‘这是要我们自我欺骗忽略疼痛，强行保持toxic positivity吗？’答案是否定的。比如慢性肠胃病患者，既要觉察‘胃部灼热紧绷’，也要像你说的那样注意‘左耳处于中立无感状态’。

Mhmm. What what we're trying to do is help your body understand understand that that it's it's not not globally feeling terrible. Now some people get very they they're like, well, are you saying that we're supposed to gaslight ourselves out of our pain and just go into this toxic positive everything is fabulous? And the answer is that is no. It's what we wanna do is, okay, so if you have a chronic GI issue, notice that your stomach feels like it's on fire and it's tight, but then notice your left ear, like you said, and notice that your left ear is feeling neutral or nothing.

关注胃部的同时也关注右膝盖骨。这种‘双重注意’不是转移焦点，而是允许自己感知疼痛的同时，意识到疼痛的局部性，从而降低强度。慢性疼痛患者都明白，哪怕疼痛只减轻一两成，都能带来显著缓解。

Notice your stomach and then notice your right kneecap. And by bringing attention, not just to something else, but giving yourself permission to feel your pain and also noticing that your pain is not global, that can help dial down the intensity. And anyone who's had chronic pain knows even if you can dial it down just a notch or two is going to bring significant relief.

这实际上令人难以置信，它竟然有效。听起来不太可能，但就像你感受到一阵阵疼痛，然后你来回切换注意力。某种机制确实像是把疼痛的音量调低了。

It's actually incredible how this works. It doesn't sound like it would work, but it's like you're feeling a throbbing pain, and then you toggle back and forth like that. Something about it, it really just feel like it turns the volume down.

我刚知道这个方法时气坏了。记得在躯体疗法培训课上，我抱着胳膊坐着，完全是个怀疑论者。心想：这太蠢了。我花了大价钱就学怎么把注意力从左腿移到右膝盖？

I was so mad when I learned this. I sat I remember sitting in my somatic training just with my arms crossed. I was such a cynic. I'm like, this is dumb. You're telling me I paid how much money to learn how to just bring my attention to, like, my left leg and then to my right knee.

但确实有效。那些比我聪明得多的人研究过中枢神经系统如何编码信息，以及哪些方法能降低其强度。这就是其中之一。

And it does. It works. And people who are way smarter than I am have studied how the central nervous system encodes information and the things that help dial it down in intensity. And this is one of them.

你们还有个'焦虑消防演习'的概念。基本上是在你不焦虑时，练习如何从焦虑状态中平复下来。能详细说说吗？

You also have this concept of anxiety fire drills. It's basically when you practice bringing yourself down from an anxious state when you're not actually feeling anxious. Can you talk more about that?

就像小时候，我们反复练习'停、趴、滚'，这样真遇到火灾时不会惊慌失措。焦虑同理。在心理健康领域，我们从不练习危机应对——总被告诉'你没事'，直到突然崩溃。

So, you know, as a little kid, stop, drop, and roll was drilled into us so many times that if there were a fire, we wouldn't be thinking, oh, no. What do I do? Oh, we just know stop, drop, and roll because we did fire drills so often. And same thing with anxiety. With mental health issues, we're not taught to practice for when the crisis hits.

焦虑消防演习就是：列出五个能让你感到安全/较不威胁的人、地点、想法或事物，然后提前练习。因为焦虑抑郁发作时，你最不想做的就是联系他人——但通过肌肉记忆训练，这会成为本能反应。

We're taught, you're fine, you're fine, you're fine. Oh, no. You're not fine. So an anxiety fire drill would be make a list of five people, places, thoughts, or things that help you feel safe or safer or slightly less threatened and then practice doing them because anyone who's ever struggled with anxiety or depression knows, like, the last thing you wanna do when you're struggling is bother someone or reach out because you don't have the energy to. But if you've practiced, if you've done the muscle memory thing, then it's gonna be second nature.

明白了。具体怎么操作？比如在不焦虑时联系名单上的人说：'能教我些安抚技巧吗？我们预演下？'

Okay. So how does this work? Like, you have a list of people that you reach out to when you're not anxious, and you just say, hey, can you coach me on the things that'll calm me down? Can we run through this?

这听起来是不是有点傻？但它确实有效。所以，你可以列出一系列不需要他人参与的事情，比如泡个澡、看《吉尔莫女孩》、对我来说是《白宫风云》、喝杯茶、把脸埋进一碗冰块里。这些都是可以独自完成的事。但有时我们的焦虑需要另一个人来应对，因为我们本就不是为孤独生存而设计的。

Doesn't that sound silly? But it works. So, you know, you can have a list of things that don't require other people, and that might be taking a bath, watching Gilmore Girls, or for me, West Wing, having a cup of tea, sticking your face in a bowl of ice cubes. Those are all things that you can do solo. But sometimes our anxiety needs to be met with another human being because we're not designed to thrive in isolation.

对于那些随时待命的朋友，务必在不焦虑时练习给他们打电话，告诉他们‘这是消防演习’。你需要听到的是：‘此时此刻你是安全的，我相信你，我就在这里陪着你。’是的，要在未被焦虑漩涡吞噬时练习这么做。我保证和你一起练习的人也会觉得有帮助——因为当真正的‘火灾’来临时，你们早已演练过应对措施。

For the friends that you have on standby, absolutely practice calling them when you're not anxious and call them and say, all right, this is a fire drill. What you need to hear is, okay, in this moment right now, you are safe, I believe you, and I'm here with you. And yeah, practice doing that when you're not in the middle of an anxiety swirl. And I guarantee you whoever's doing that with you is going to find it helpful because then when the fire hits, you've already done the thing.

我觉得找一位同样有焦虑症的伙伴进行消防演习可能会更有效。因为你们可以互相支持，就像‘好了，我们开始吧’，而且彼此更能理解这种感受。

I feel like it might be helpful to have the one of your anxiety fire drill people be someone else who has anxiety, like Yes. You know, because you do that for each other. It's like, alright, here we go. You know, and you kinda like understand it too.

没错。这样反而会变得有趣。如果对方也有焦虑症，你们可能会一起笑出声，因为这感觉太蠢了——这可是双重神经奖励，因为笑声能抑制恐慌反应。如果你们因为觉得自己像个傻瓜而大笑，那就是额外的抗焦虑良药。

Exactly. And then it becomes funny. Like, if you have another person that you know with anxiety, you're both gonna start laughing because it feels so stupid, and that is a double neuro bonus because laughter is going to deactivate your panic response. So if you guys start cracking up because you both feel like idiots doing this, bonus. That's an extra dose of antianxiety medication for the two of you.

广告之后我们将继续《生活锦囊》节目。

We will have more LifeKit after the break.

军事指挥官、情报官员、外交决策者们掌握着关于世界走向的未知信息。NPR全新国家安全播客《消息与方法》将揭秘他们的思考方式与行动策略，我们的团队将帮助您理解美国在全球角色中的转变。请收听NPR《消息与方法》。

Military commanders, intelligence officials, diplomatic power players, they know things you may not about where the world is headed, and we will pull back the curtain on what they're thinking on sources and methods, NPR's new national security podcast. Our team will help you understand America's shifting role in the world. Listen to sources and methods from NPR.

所以我们试图从长期角度思考：当‘火灾’熄灭或焦虑值降低后，似乎需要反思诱发原因。很多时候人们的焦虑看似与特定事物挂钩，比如我有个朋友总担心没锁车门，焦虑物品会被盗，但每次检查都发现其实没问题。

So we're trying to figure out in the long term, once the the fire is out or the dial is is turned down on the anxiety, it seems like we wanna reflect on maybe why that happened. I think it feels like a lot of the time, the anxiety that people feel, it can seem like it's attached to one particular thing. Right? It's like, I have a friend who he he really always thinks that he didn't lock the car door. And he gets super anxious that the stuff is gonna be stolen from the car and whatever, and then we go back and it's it's fine.

但他其实并不是真的对车感到紧张。通常是因为工作或其他原因，让他觉得生活中有些不对劲。

But he's not actually really nervous about the car. There's usually something going on, like, at work or or some other reason that he's feeling, like, off in his life.

确实。我们的症状可能占据太多注意力，以至于容易忘记症状指向的是问题本身。它们是问题，但不是根源问题。而且，这其中涉及太多因素了，对吧？

Sure. And our symptoms can take up so much bandwidth that it's easy to forget that symptoms point toward a problem. They're a problem, but they're not the problem. And again, so many factors go into this. Right?

遗传、环境、可获取资源的程度、特权。有很多因素会影响我们大脑感到安全或不安全的程度。但最实用的方法是先承认：这不只是眼前的事，可能另有隐情。这样就能开启更多探索之门，或许能找到解决之道。

Genetics, environment, level of access, privilege. There are a lot of factors that go into how safe or how unsafe our brains feel. But it's really useful to just start with, okay, this isn't just about this. This could be about something else. And that opens more doors for you to explore and to perhaps find your way to solutions.

嗯。好吧。那如果我们已经意识到这点——比如明白问题不在车门上——那真正的问题是什么？

Yeah. Okay. So so what if we're there? We're like, okay, it's not about the car door. What is it about?

就像你在书里设计的一些挑战练习，我觉得能帮助解构这个问题，或者理清焦虑的源头。比如其中一个是拿张纸列出生活中所有带来压力的人，然后在纸的另一面，针对每个人写下'我对她/他们/他的真实感受是______'，最后在右下角注明'我有权拥有这些感受'。

Like, in the book, you have some challenges that I think get at this unpacking or help you figure out what that that anxiety map is leading to. Mhmm. One of them is to take a piece of paper and list all the stressful people in your life. And then on the other side of the paper, for every person to write my real feelings about her or them or him are blank. And then at the bottom right, I have a right to my feelings.

对。这个练习的目的是什么？

Yeah. What is this exercise about?

没错。我从没见过任何人做完这个练习后变得更焦虑。虽然刚开始用纸笔列出压力源时可能会很沮丧，但当你真正写下生活中有多少带来压力的人，以及这些人产生的影响后，你会看着清单说：'天啊，现在我有点明白自己的焦虑从何而来了'。所以如果有人第一次咨询时说'我有焦虑症'，我就会说：'好的，我们先列出你生活中所有重要的人——老板、同事、家人，记录这些人传递给你的所有信息，以及你对他们未被承认的感受'。

Yeah. And I have never seen anybody do that exercise feeling more anxious at the end of it. It's kind of there's a lot of dismay when you actually put pens and paper and you start writing out your stressors. But when you start listing out how many stressful people are in your life and the impact that these people are actually having, you're going to look at that list and go, oh my gosh, okay, my anxiety makes a little bit more sense to me now. So, you know, if someone comes into me and says, you know, on a first session, I have an anxiety disorder, I'm like, okay, well let's list all of the significant people in your life, your boss, your coworkers, your family members, list all of the messages that these people are giving you, list all of your unacknowledged feelings about these people.

有没有可能你的焦虑其实是一堆你从未允许自己去感受的情绪？

Is it possible that your anxiety is actually a bunch of feelings that you have not given yourself permission to feel?

那么这样说会有帮助吗？比如，好吧，这就是我要做的：我要减少与某位家庭成员的见面，或者直接告诉他们我不想讨论节食之类的话题。

Does it help then to say, okay, well, this is what I'm gonna do? Like, I'm gonna I'm gonna see my my family member less or I'm gonna tell them I don't wanna talk about dieting with them or whatever.

你谈论的其实是界限问题——它们极其有用且强大，但也非常困难、令人畏惧且繁琐，既要设定又要坚守。所以我常告诉人们，先别急着考虑具体要采取什么行动。让我们拆解成更小的步骤：如果我承认母亲对我体重的评价让我压力倍增，此刻我就会觉得必须采取行动，然后再次陷入那种僵住的状态。不如先认清这些关系的现实情况如何？

So what you're talking about is boundaries, which are incredibly useful and incredibly powerful and incredibly difficult and scary and cumbersome to have to set and then to have to hold. So I tell people, don't even worry about what this means as far as what you're going to do. Let's separate it into smaller components because if I acknowledge that my mom's comments about my weight are stressing me out, now I feel like I have to do something about it. Now I'm gonna go back into that state of freezy stuckness again. So let's just start with what's the reality of these relationships?

然后在理想状态下，你会作何决定？接下来现实的问题是：从界限角度，你实际愿意且能够做到什么程度？因为从医疗或经济角度看，设定你理想中的严格界限可能不现实。这没关系，我们总能找到折中方案。

Then in a perfect world, what would be your decision? And then as the next step, it's okay, well, what's realistic? What are you realistically willing and able to do boundary wise? Because it might not be realistic from a medical perspective or from a financial perspective to set as hard of a boundary as you may want. And that's fine because we can always find something.

你是否注意到，当客户做出更忠于自我的决定后，他们的焦虑感会显著减轻？

Have you noticed that your clients' anxiety has diminished significantly once they make decisions that are more authentic to them?

情况往往会先恶化再好转。可以说人们的焦虑确实会缓解，但也会引发其他需要解决的重要问题。焦虑常常是被转移的哀伤——因为我们不愿直面悲伤。很大程度上，我们通过否认关于自身的事实来放大症状，只因真相令人不适且痛苦。但承认现实的痛苦，总比压抑或否认带来的痛苦要好。

It kind of gets worse before it gets better. So I would say, yes, people's anxiety does get better, but it does create some other problems that are important to work through too. Often anxiety is displaced grief because I don't wanna grieve. There's a large degree to which we, you know, we amplify our symptoms by not acknowledging what's true for us and about us because it's unpleasant and it's painful. But the pain of acknowledging our reality is preferable to the pain that comes with trying to repress or deny.

嗯。

Mhmm.

是的，这很有道理。回到将焦虑视为信号或检查引擎灯的概念，如果你能开始把它看作老朋友，比如，你知道，我身体里有些感觉出现时，我会想，好吧，这是怎么回事？是我周围有人以某种方式行事让我想起了过去的事？还是我对这个人不够诚实之类的？

Yeah. That makes a lot of sense. Coming back to the idea of anxiety as a a signal or a check engine light, if you could almost start to see it as your old friend, like, you know, it's like, I have certain things in my body that when I feel them, I'm like, alright, what's this about? Like, is there somebody around me that's behaving in a certain way that's reminding me of something from the past? Or is there like, am I not being fully honest with this person or something?

它就像一种真实的生理疼痛，但现在对我来说是一种提示。我不再那么害怕它了。

And it's like a literal physical pain, but it's like an indication to me now. I'm not so afraid of it.

没错。我们被教导要恐惧自己的生理反应。想想我们的语言，我们'对抗'抑郁，'与体重秤作战'，我们'被焦虑袭击'。重申一次，我并非说这些症状令人愉悦或你必须享受它们。我是说，从'你的大脑站在你这边'这个假设出发会很有帮助。

Right. And we're taught to fear our physiology. If you think of our language, right, we fight depression and we battle the scale and we're being attacked by our anxiety. Now, again, I'm not saying that the symptoms are pleasant or that you have to enjoy them. I am saying it helps to start with the assumption that your brain is on your side.

我很高兴你写了这一章和这本书，因为它确实常被简单地称为障碍，或者使用'病态'这样的词。但等等，这明明与某些事物有明显关联。

I'm so glad that you wrote this chapter and this book because it does feel like it's it's just called a disorder or it's like the word pathological is used. And it's like, wait, there is a clear tie to something.

是的。焦虑是种超能力。我讨厌它，它很糟糕。但想象没有它会怎样？想象如果我们内心没有那个小声提醒'呃-呃'，我们的生活和关系会变成什么样子。

Yes. Anxiety is a superpower. I hate it, and it's awful. But imagine not having it. Imagine the state of our lives and our relationships if we didn't have that little feeling inside us going, uh-uh.

别去那里。别那么做。所以它很糟，但我们离不开它。

Don't go there. Don't do that. So it's awful, but we need it.

非常感谢你，布里特，这次对话真的非常非常有帮助。

Well, thank you so much. This has been really, really helpful, Britt.

我很高兴。

I'm so glad.

好的。现在是回顾时间。如果你发现自己陷入焦虑漩涡并想缓解，试着列举能让你感到安全的可用资源。这些可以是人、地方或事物。也许是你最爱的电视剧、一杯茶、那台白噪音机，或是那双可微波加热的拖鞋。

Alright. It's time for a recap. If you find yourself in an anxiety spiral and you wanna turn the dial down, try naming the resources available to you that make you feel safe. Those can be people, places, things. Maybe it's your favorite TV show or a cup of tea or that white noise machine or those microwavable slippers.

温暖的脚趾能让一切感觉更好。同时，利用感官让自己镇定：在前额擦冰块或含些酸味的东西。说出你能看到的五样东西或闻到的五种气味。你还可以和亲友练习焦虑消防演习，让他们清楚如何在当下安抚你。

Warm toes make everything feel better. Also, your senses to ground yourself. Rub an ice cube on your forehead or suck on something sour. Name five things you can see or smell. You can also practice anxiety fire drills with a loved one so they know exactly how to talk you down in the moment.

这意味着提前打电话或发信息告诉他们：嘿，这是次演习。这也能训练你在想退缩时主动求助。一旦为下次类似情况制定好计划，你就能开始解读焦虑传递的信息。列出生活中的人们及其带给你的感受，挖掘你可能忽略的其他情绪。

That means calling or texting them beforehand and saying, hey, this is a fire drill. And that'll also train you to reach out even when you wanna retreat. Once you have a plan for the next time you're feeling like this, you can start to decode what your anxiety is telling you. List the people in your life and how they make you feel. Dig for any other feelings you might not be paying attention to.

焦虑可能非常可怕且痛苦，但这些技巧会有所帮助。更多生活指南，请收听我们的其他节目：有关于处理悲痛的，也有关于职场中应对心理健康问题的。可访问npr.org/lifekit获取。若喜欢本节目并想了解更多，请订阅我们的新闻通讯npr.org/lifekit newsletter。

Anxiety can be really scary and painful, but these techniques can help. For more life kit, check out our other episodes. We've got one on how to process grief and another on what to do at work when you're struggling with your mental health. You can find those at npr.org/lifekit. And if you love life kit and want even more, subscribe to our newsletter at npr.org/lifekit newsletter.

本期生活指南由玛格丽特·塞里诺制作。视觉编辑是贝克·哈兰，数字编辑是马利卡·加里布。梅根·凯恩担任高级监制，贝丝·多诺万为执行制片人。制作团队还包括安迪·塔格尔、克莱尔·玛丽·施耐德和西尔维·道格拉斯。工程支持由罗伯特·罗德里格斯提供。

This episode of Life Kit was produced by Margaret Cerrino. Our visuals editor is Beck Harlan, and our digital editor is Malika Garib. Megan Cain is our senior supervising editor, and Beth Donovan is our executive producer. Our production team also includes Andy Tagle, Claire Marie Schneider, and Sylvie Douglas. Engineering support comes from Robert Rodriguez.

我是玛丽埃尔·塞加拉。感谢收听。

I'm Mariel Segara. Thanks for listening.

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