顶尖神经科学家：焦虑是大脑的预测误差！以下是你的大脑在伪造创伤的证据！你的一生可能都是预测的结果！

所以你会变得失调，然后你的大脑必须努力让自己恢复平衡。

So you become dysregulated, and then your brain has to work to get itself back in again.

这就是一种不同的锻炼方式。

And so that's a different kind of workout.

这两种不同的锻炼方式完全基于一个事实：有时候你希望自己能更好地预测。

These two different kinds of workouts are completely predicated on the fact that sometimes you want to be able to predict better.

有时候你希望自己能打破常规，快速回到状态。所以基本上，你是在学习如何接受预测错误——那些你没能预测到的信号——并适应它们。

Sometimes you want to be able to disrupt yourself and get back into the pocket quickly, So basically, you're learning how to take in prediction error, signals you didn't predict, and adjust to them.

这对创伤和其他心理健康问题，比如抑郁、焦虑等，有什么启示呢？

What does this say about the nature of trauma and other mental health illnesses like depression, anxiety, etcetera?

这是不是意味着我的预测系统出了故障？

Because is this a misfiring of my predictions?

我这么说是因为预测依赖于过去发生的事情，并形成一种模式，就像模式识别系统一样。

I say this because predictions reliant on something happening in the past and forming a pattern, like a pattern recognition system.

所以如果我成长过程中有一些模式，而现在这些模式已经不存在了。

So if I grew up and there were certain patterns that are now not the case.

所以如果我小时候，每次有男人走进房间，他就会打我。

So if I grew up and every time a man walked into the room, he hit me.

现在当我35岁，有男人走进房间时，我脑子里还是会产生同样的预测。

And now when a man walks into the room and I'm 35 years old, I'm getting that same sort of prediction in my brain.

所以我就有了对男人的恐惧，比如说。

So I've got fear of men, for example.

这是不是某种程度上解释了童年创伤，以及为什么它这么难摆脱，为什么我们成年后有时会过得不正常？

Is this does this somewhat explain childhood trauma and why it's so hard to shake and why, as adults, we can sometimes have dysfunctional lives?

总的来说，我会说，是的。

I would say, as a general principle, yes.

不过，细节决定成败，对吧？

There are a lot of, you know, the devil is in the details, right?

但没错，确实是这样。

But yeah, sure.

所以创伤并不是外界发生在你身上的事情。

So trauma is not something that happens in the world to you.

你所经历的一切，都是记忆中的过去和感官上的当下结合而成的。

Everything you experience is a combination of the remembered past and the sensory present.

所以，可能会发生一些不好的事情。

So there could be an adverse event that occurs.

比如你遇到了地震。

You're in an earthquake.

或者你亲近的人去世了。

Someone dies who's close to you.

或者你遭遇了不幸。

Something bad happens to you.

有人以某种方式伤害了你。

Someone hurts you in some way.

有些不好的事情可能并不会对你造成创伤，因为你没有用过去的经历去把它理解成创伤。

There could be an adverse event that is not traumatic to you because you're not using past experiences to make sense of it as a trauma.

反过来，有些事对别人来说可能只是日常经历，但对你来说，它却连接到了一段非常痛苦的记忆，曾经非常痛苦。

On the other hand, something that could be like an everyday experience to somebody else, to you, it links to a set of memories that are very traumatic, were very traumatic.

那些事件确实非常痛苦。

Those events were very traumatic.

所以对你来说，那就是一种创伤。

And so to you, it is a trauma.

所以创伤并不是世界上客观存在的东西。

So trauma is not an objective thing in the world.

但它也不完全是你的心理作用。

It's also not all in your head.

创伤是你过去的经历和现在发生的事情之间关系的一种属性。

The trauma is a property of the relation between what has happened to you in the past and what is occurring in the present.

举个例子。

So here's an example.

有一位在埃默里大学工作的人类学家，她研究了很多不同文化中的人群。

There is an anthropologist who works at Emory University, and she studies people in a lot of different cultures.

她也在很多不同文化中研究创伤。

And she studies trauma in a lot of different cultures.

她写过一个案例，讲的是一个叫玛丽亚的女孩，她是个年轻的少女。

And there was this one girl that she wrote about a case study of a girl named Maria who was a young adolescent girl.

她生活的文化环境里，男性对女性和女孩动手动脚是比较常见的。

And she lived in a culture where it was more normative for men to be very physical with women and girls.

所以在我们文化里，我们会说这是身体虐待。

So in our culture, we would say it's physical abuse.

但在她的文化里，这就是男人会做的事。

But in her culture, this is just what men did.

所以她的继父会打她。

So her stepfather would slap her around.

她不喜欢这样，但她没有表现出任何创伤的迹象。

And she didn't like it, but she didn't show any sign of trauma.

她对此的理解是，男人就是混蛋。

The way she made sense of it was that men are just assholes.

她非常觉得，这不是我的问题。

It was very much a, this is not about me.

这是他们的问题。

This is about them.

虽然不好受，但她睡得还行。

It's not pleasant, but she slept Okay.

她在学校的成绩也还行。

Her grades were Okay in school.

她也有朋友。

She had friends.

她完全没有表现出任何创伤的迹象。

She didn't have any signs of trauma at all.

后来她看了奥普拉的节目。

Then she watched Oprah.

她听到很多女性讲述自己曾被男友、父亲或丈夫家暴的经历。

And she heard all of these women talk about having been the subject of physical abuse from their boyfriends or their fathers or their husbands.

她发现这些女性描述的身体状况和自己的经历很相似。

And she recognized the similarity in the physical circumstances of these women's descriptions and her physical circumstances.

而且她还观察到她们也出现了创伤的症状。

And she also observed them experiencing symptoms of trauma.

然后突然间，她开始睡不好觉了。

And all of a sudden, she started to have difficulty sleeping.

她的成绩也下滑了。

And her grades dropped.

她很难集中注意力。

And she had trouble concentrating.

她变得不爱社交了。

And she became socially withdrawn.

她理解意义的方式——如果你把身体动作看作行为的话——她对那些动作有了不同的理解，并且在之前没有创伤的地方体验到了创伤。

Her way of making meaning, her way of if you think about physical movements as actions, she made different meaning of those actions, and she experienced trauma where she didn't before.

如果你相信存在一个客观世界，你知道——

Now, if you're somebody who believes that there's an objective world out there where, you know-

因果关系。

Cause and effect.

对，好像她心里本来就有些潜在的创伤，之前没表现出来，后来被触发了。

Yeah, that really there was some kind of latent trauma in her and she didn't experience it before, but then it was triggered.

你可以这样讲一个完整的故事，很多人也确实这么讲。

You could tell a whole story like that, and people do tell whole stories like that.

但最有力的科学证据显示，实际情况并非如此。

But that's not what the best scientific evidence suggests is happening.

实际上，身体动作本身是一样的。

What's happening is that the physical movements were the same.

但对这些动作的心理体验却不同。

The psychological experience of those movements was different.

因为体验是感官当下、身体当下和记忆过去的结合。

Because experience is a combination of the sensory present, the physical present, and the remembered past.

要产生某种特定的体验，这两者缺一不可。

And you need both in order to have a particular kind of experience.

当别人听到噪音时，TRO价格会解读市场信号，寻找投资机会。

When others hear noise, TRO price interprets market signals to find investment opportunities.

这就是TRO price主动型ETF的力量。

That's the power of active ETFs from TRO price.

他们的投资组合经理从多个角度分析数据，研究趋势并进行深度调研，为你带来他们好奇心驱动的主动管理专长。

Their portfolio managers approach data from multiple perspectives, analyzing trends and conducting deep research to give you their curiosity backed active management expertise.

想了解更多关于他们的主动型ETF，请访问trowprice.com/exploreETFs。

Learn more about their active ETFs at trowprice.com slash explore ETFs.

交易所交易基金（ETF）按市场价格买卖，而非净值。

Exchange traded funds, ETFs are bought and sold at market prices, not NAV.

投资者通常需要承担买卖价差成本。

Investors generally incur the cost of the spread between the prices at which shares are bought and sold.

买卖股票可能会产生经纪佣金，这会降低回报。

Buying and selling shares may result in brokerage commissions, which will reduce returns.

T Rowe Price投资服务公司。

T Rowe Price Investment Services Inc.

描述玛丽亚轨迹的一种方式是，她经历了一些作为身体生活的不幸方面，然后这变成了关于她自己的事。

Way to describe what happened to Maria's trajectory was that she experienced something as an unfortunate aspect of physical life, and then it became about her.

这件事变成了，不是这个人做了什么坏事，而是这个人因为她的身份而对她做了坏事。

It became something not this person was doing something bad, but this person was doing something bad to her because of who she is.

而且，通过看奥普拉的节目，看到其他人以某种方式回应，她也学会了应该如何应对。

And she was also shown how she should be responding to that by watching Oprah's show and watching these other individuals responding in a certain way.

对。

Right.

所以，这变成了关于她个人的事情，而不仅仅是她的继父是个混蛋。

So it became about her as a person, not just about her stepfather was an asshole.

想想看，在这个文化里，当人们因为创伤去接受治疗时，我们实际上是在试图扭转这个叙事。

And if you think about it, what we do in this culture when people go into therapy for trauma, right, is we're attempting to actually reverse the narrative.

我们试图告诉人们，当创伤事件发生在他们身上时——我想说清楚我的意思，好吗？

So we try to teach people that when something traumatic happens to them, it's and I want to be really clear what I'm saying, right?

我不是说人们经历创伤是他们的错。

I'm not saying that when people experience trauma, it's their fault.

我绝不是要说他们对自己遭遇的事情负有责任。

I'm not in any way saying they're culpable for what's happened to them.

但有时候在生活中，你有责任去改变一些事情，不是因为你要为此负责，而是因为只有你能做到。

But sometimes in life, you are responsible for changing something, not because you're to blame, but because you're the only person who can.

这个责任就落在了你身上。

The responsibility falls to you.

所以在这个文化里，我们试图教导经历过创伤的人，他们可以用另一种方式去体验过去发生在他们身上的那些生理事件。

And so in this culture, we try to teach people who've experienced trauma that they can experience those physical events that happened to them in the past in some other way.

当他们做到这一点时，就不再感到创伤了。

And when they do, they no longer feel traumatized anymore.

我的脑子有点被震撼到了，原因有好几个，因为这真的是一种思维模式的转变——我们竟然在给过去发生的事情赋予意义。

My mind's a little bit blown for a number of different reasons, because it's a real paradigm shift to think that we are giving meaning to the thing that happened in our past.

有时候，这种意义来自于看别人怎么赋予它意义。

Sometimes that meaning is coming from watching other people give it meaning.

我们现在正在继承那种意义。

And we're inheriting that meaning now.

是的，没错。

Oh, yes.

这叫做文化传承。

That's called cultural inheritance.

就像一种传染病一样。

It's like a contagion.

所以，其实有一种古老的进化理论，对吧？

So it turns out that there's one kind of old evolutionary theory, right?

这被称为现代综合论，认为遗传就是你的基因。

This is called the modern synthesis, where inheritance is really your genes.

你继承的一切，都是通过基因来继承的。

Whatever you inherit, you inherit by your genes.

然后自然选择会筛选出某些基因模式，而不是其他的。

And then natural selection chooses some gene patterns and not others.

这就是代际之间遗传的真正运作方式。

And that's really how inheritance works across generations.

大多数进化生物学家现在不再坚持那种观点了，因为实际上，有很多很多种方式可以继承东西。

Most evolutionary biologists don't hold to that view anymore because, for the most part, there are many, many ways to inherit things.

而且我们通常认为的遗传，其实更多是所谓的表观遗传，也就是说跟DNA关系不大。

And a lot of what we think of as inheritance is really more what's called epigenetic, meaning it doesn't really involve DNA very much.

而我想说的是，我喜欢这样表达：我们天生就需要后天的培养。

And I would say, the way I like to say it is that we have the kinds of nature that requires a nurture.

我们的基因需要经历，才能在大脑里形成连接。

We have the kind of genes that require experience before anything is wired into our brains.

我们大部分的特征都是这样形成的。

And most of our characteristics work that way.

很少有特征是单靠基因决定的。

Very few characteristics work just by genes alone.

在神经典型的大脑中，你出生时大脑是不完整的，对吧？

What always happens in a neurotypical brain is that you're born with your brain incomplete, right?

成年人的大脑，我们说是与它的世界相连的。

An adult brain has we say that it's wired to its world.

那个世界包括你自己的身体的。

That world includes your own body.

婴儿的大脑并不是成人大脑的缩小版。

A baby not a baby's brain is not a miniature adult brain.

它是一颗等待从世界和自身身体接收接线指令的大脑。

It's a brain that's waiting for wiring instructions from the world and from its own body.

所以你的大脑是为你的眼睛而接线的，你的眼睛之间的距离是固定的。

So your brain is wired for you to see out of eyes that are the exact distance of your eyes from each other.

如果奇迹般地，我们能把你的大脑移植到别人的头骨里，你无法通过那个头骨看到东西。

If somehow, magically, we could transplant your brain into somebody else's skull, you would not be able to see out of that skull.

你无法通过那些眼睛看到东西，因为它们不在正确的位置。

You would not be able to see out of those eyes because they're not in the right place.

你用耳朵听声音。

You hear with ears.

你的听力来自信号，这些信号由你耳朵的形状塑造。

Your ability to hear comes from signals that are shaped by the shape of your ear.

所以你的大脑是为这些耳朵而接线的。

So your brain is wired to hear out of these ears.

不是随便哪双耳朵，就是这双耳朵。

Not any ears, these ears.

同样地，你在婴儿时期就被教会了身体信号的含义。

Similarly, you, as a baby, you are taught the meanings of physical signals.

你学会了如何理解这些东西。

You're taught how to make sense of these things.

这叫做文化传承。

That's called cultural inheritance.

很多我们以为是大脑天生就有的东西，其实是代代相传的文化遗产。

Many things that we think of as hardwired into the brain are actually culturally inherited across generations.

这就是人们在特定环境中生存下来的方式。

That's how people survive in a particular environment.

比如在19世纪和20世纪，探险家们去南极或别的地方，很快就死了。

So like in the 1800s and 1900s, when explorers would go off and they would go off to Antarctica or here or there, and they would very quickly die.

而因纽特人却在那里生活。

The Inuit lived there.

他们生活得非常好。

They lived perfectly fine.

嗯，因为他们有文化传承下来的知识。

Well, because they had culturally inherited knowledge.

我们一直在互相传递知识。

We're always transmitting knowledge to each other.

而这些知识就成了我们预测的依据。

And that knowledge becomes fodder for our own predictions.

所以你的预测不仅仅来自个人经验。

So your predictions don't just come from your personal experience.

还来自你看电视、跟人聊天、读书、看电影。

They also come from you watching television, you talking to guests, you reading books, watching movies.

而且，你的大脑和大多数人类大脑一样，能做一件非常了不起的事：你可以把过去经验的碎片拼凑起来，以一种全新的方式组合，这样你就能用过去去体验从未经历过的新事物。

Also, your brain, like most human brains, can do something really fantastic, which is you can take bits and pieces of past experience and put them together in a brand new way so that you can use the past to experience something new that you've never experienced before.

你刚才提到，治疗师会试图让你用不同的方式看待过去。

You talked a second ago about therapists try and make you think about the past differently.

但我确实觉得，在我们的文化、社会和社交媒体中，有一种潜在的信念，就是如果你经历了某件事，几乎就像弗洛伊德式的观点那样——如果你经历了这个，你就会变成这样。

But I do think there's an underlying belief in our culture and society and on social media that if something happened to you, almost like this Freudian approach of if this happened to you, this is who you become.

我圣诞节期间读了《被讨厌的勇气》那本书，它在很大程度上以一种重要的方式改变了我对这个问题的看法，因为它帮助我理解了。

And I was reading that book, The Courage to be Disliked Over Christmas, and it kind of it changed my view on this quite profoundly in an important way because it helped me to understand.

我觉得它基本上是在说，发生在我们身上的事情并不能决定我们是谁。

I think it basically says that what happens to us doesn't create who we are.

我们利用发生的事，并赋予它意义，这进而决定了我们的行为。

We use what happened to us and we apply meaning to it, which then determines the behavior we have.

非常有意思的是，这意味着我对自己、对我声称的自己、对我的身份，以及因此我每天的行为方式——无论是有益的还是无益的——的许多信念，实际上都只是我选择赋予过去意义的结果。

And really interestingly in that, it means that many of the beliefs I have about myself, who I say I am, my identity, and therefore, like the ways that I behave every day, whether they're productive or unproductive, are actually just choices I've made to apply meaning to the past.

这说得通吗？

Does that make sense?

这完全说得通。

It's it completely makes sense.

这真的很深刻，我不知道现在听的人是否明白我在说什么。

This is really this is such like a profound I don't know if the whoever's listening now understands what I'm saying here.

但我们在这段对话开头就说过，你一辈子都觉得自己像个提线木偶，被过去发生的事、你的身份、你的自我定义所操控。

But we said at the start of this conversation, you go through life thinking you're a puppet, and you're being controlled by what happened to you, who you are, your identity.

但实际上，你的身份只是你为了满足当下的目的，对过去赋予意义后构建出来的东西，就像书里说的那样。

But actually, your identity is just this this construction of meaning that you've given to the past to serve your purpose now, as it says in the book.

是的。

Yes.

我可能会换个说法，但核心意思是一样的。

I would say it slightly differently, but the message is the same.

我觉得在当下的感官体验里，对吧，有看到的、听到的、闻到的，身体内部也有各种感受，对吧？

I think there are, in the sensory present, right, there are sights, there sounds, there are smells, some stuff's going on inside your own body, right?

这些信号会传到你的大脑。

And these signals are going to your brain.

它们本身没有任何心理层面的意义。

They have no inherent psychological meaning.

它们本身也没有任何情感层面的意义。

They have no inherent emotional meaning.

它们本身没有任何心理上的含义。

They have no inherent mental meaning.

赋予它们意义的是你过去的记忆。

What gives them meaning are your memories from the past.

你是一个意义的创造者。

You are a meaning maker.

意义不是像字典定义那样的一组特征。

Meaning isn't a set of features like a dictionary definition.

所以这个杯子的意义不在于它是金属做的，当然我们可以讨论这些特征。

So the meaning of this cup isn't that it's made of metal and that I mean, we certainly can talk about those features.

但这个杯子此刻的意义，是我用它来做什么。

But the meaning of this cup in this moment is what I do with it.

它可以是一个喝水的容器。

So it could be a vessel for drinking.

它也可以是一件武器。

It could be a weapon.

它可以当个花瓶。

It could be a flower holder.

也可以当个量杯。

It could be a measuring cup.

这个容器的意义，就在于我当下怎么用它。

The meaning of the vessel is what I do with it in the moment.

这就是它的意义。

That's its meaning.

所以，容器的意义并不在容器本身。

And so the meaning of the vessel isn't in the vessel.

也不仅仅存在于我的脑子里。

And it's also not only in my head.

意义在于这个交互过程。

The meaning is the transaction.

它是这个容器的特征，和我大脑里那些驱动我行动的信号之间的关系。

It's the relationship between the features of this vessel, this object, and the signals in my brain which are creating my actions.

事实上，就连这个物体是固体这一属性，也不完全在于物体本身。

In fact, even the fact that this is a solid object, the property of solidity is not in the object.

而是因为我拥有某种类型的身体，具备某些特征，才让我感受到它是固体的。

It's because I have a body of a certain type with certain features that makes me experience this as solid.

固体性既不在我身上，也不在物体上。

The solidity isn't in me, and it's not in the object.

它存在于两者之间的关系中。

It's in the relationship between the two.

这意味着，你所经历的一切，有一部分是你自己创造的。

That means everything, everything you experience is partly of your own making.

你对此没有自主意识，因为这一切都是自动发生的。

You don't have a sense of agency about it because it happens really automatically.

就像现在我们说话时，这个过程也在自动进行。

It's happening automatically now as we're talking.

它的速度比眨眼还要快。

It's happening faster than you can blink your eyes.

但它仍然在发生。

But it's still happening.

这意味着，即使你没有意识到，你也在一定程度上掌控着，因此也要对正在产生的意义负责。

And that means if you are partly, even though you don't have a sense of agency, you are partly in control and also therefore responsible for the meaning that is being made.

我在我们对话开始时说过，作为一名科学传播者，我的目标是试图向人们解释，他们对自己生活的掌控比他们想象的要大。

And when I said at the outset of our conversation that my goal was to try to, as a science communicator, was to try to explain to people that they have more control over their lives.

在任何时刻，他们对自己的身份拥有比他们以为的更多的控制权，从而让他们在生活中获得更多主动权。

They have more control over who they are in any given moment than they think they do to give them more agency in their lives.

这正是我的意思。

This is exactly what I mean.

你并没有一个永恒不变的身份。

You don't have an enduring identity.

你在行动的那一刻，你就是你。

You are who you are in the moment of your action.

而行动是记忆中的过去——也就是你的大脑用来预测、自动快速整合的信息——和感官上的当下的结合。

And actions are a combination of the remembered past, so stuff your brain is using to predict that your brain's assembling super automatically and the sensory present.

对吧？

Right?

所以，如果你想改变自己，改变你的感受，改变你对别人的影响，你有几个选择。

So if you want to change who you are, you want to change what you feel, you want to change what your impact is on someone else, you have a couple of choices.

你可以尝试回到过去，改变已经发生的事情的意义，这样你以后就会有不同的记忆，不同的预测。

You can try to go back into the past and change the meaning of what's happened before so that you'll remember differently, you'll predict differently in the future.

这就是心理治疗在做的事情。

That's what psychotherapy is.

这也是凌晨两点和朋友之间那种真心实意的对话，或者类似的情况。

That's what heartfelt conversations at 02:00 in the morning are with your friends or whatever.

这真的很难。

That's really hard shit.

它不一定总是那么有效。

It doesn't always work so well.

不过，你还可以做另一件事：如果你意识到你现在经历的一切都会成为未来预测的种子，那么你就可以有意识地去创造新的体验，为自己现在的生活投资。

The other thing that you can do, though, is if you realize that whatever you experience now becomes the seeds for predictions later, then you can invest in creating new experiences quite deliberately for yourself now.

你可以接触新的想法。

You can expose yourself to new ideas.

你可以接触与你不同的人。

You can expose yourself to people who are different than you.

你可以像练习任何技能一样，刻意培养特定的体验。

You can practice cultivating particular experiences like you would practice any skill.

这样一来，你学到的任何新概念、获得的新体验，只要当下多加练习，它们就会在未来变成自动的预判。

And that will any new concepts you learn, new experiences you have, in the moment, if you practice them, they become automatic predictions in the future.

那我用这个思路来套用一下我手里这个银杯的例子。

So let me take that and try and apply it to this example of this silver cup in my hand.

心理治疗会试图回溯过去，向我解释为什么这个杯子其实不该用来喝水，它还可以有其他用途。

So psychotherapy would try and go back into the past and explain to me why this actually isn't something I should drink out of and that it could be other things.

而你说的另一种方法是，如果我现在去拿些花插进去，我就在当下创造了一个新模式——这个杯子其实是花瓶——从而为未来建立新的预判。

Whereas what you're saying is another approach is if I go and get some flowers right now and I put them in there, I'm creating a new prediction for the future because I've created a new pattern in the present of this actually being a vase for flowers.

这样我就能开始建立新的模式：像这样的银杯不只是用来喝水的。

And I can start to create a new pattern that silver cups like this one aren't just for drinking out of.

它们也可以当花瓶用。

They are also vases for flowers.

没错。

Exactly.

好的。

Okay.

所以，我可以选择回到过去，说服自己杯子不一定是杯子；或者，我可以在当下创造一个新的模式，这样未来大脑再看到银杯时，

So I can either go back in the past and try and convince myself that a cup isn't a cup, or I can, in the present moment, create a new pattern, which will mean that in the future, brain will predict next time it sees a silver cup.

就不会只想着用它喝水了，史蒂夫。

Won't just think drink out of it, Steve.

而是会想着插几朵花进去。

It will think pop some flowers in it.

对。

Right.

而且记住，想法是行动之后才产生的，对吧？

And remember, the thinking comes after the action, right?

所以下次你靠近一张可能放着银杯的桌子时，你的大脑就已经开始准备去拿花的动作了。

So what will happen is the next time that you are approaching a table where a silver cup might be, your brain will already be starting to prepare the actions to go get the flowers.

然后你就会想，哦，对，我可以把这个当——哦，看，有个好花瓶。

And then you will think, Oh, right, I can use this as a, Oh, look, there's a great vase.

对吧？

Right?

所以在你的大脑里，行动是第一步。

So in your brain, it's action.

你的大脑在控制，它在准备内脏的动作，我们称之为内脏运动。

First, your brain is controlling, it's preparing the actions of the viscera, what we call visceromotor.

那么，你的心率需要改变吗？

So, does your heart rate need to change?

你的血管需要扩张吗？

Do your blood vessels need to dilate?

你需要改变呼吸方式吗？

Do you need to breathe differently?

它基本上是在预判身体的需求，并在这些需求出现之前就试图去满足它们。

It's basically anticipating the needs of the body and attempting to meet those needs before they arise.

这为你的身体动作提供了支持，对吧？

That supports your physical movements, right?

所以，如果你要走到某个地方去摘花、剪花茎之类的，这些全都是需要葡萄糖和氧气等等的身体动作。

So if you're going to if you're walking over somewhere to pick up some flowers and cut the stems and whatever, those are all physical movements that require glucose and oxygen and shit like.

所以所有这一切都必须提前准备好，在动作开始前的几毫秒就开始准备了。

So all of that has to get prepared in advance, milliseconds before the actions start to be prepared.

所以，并不是你的想法决定了你的感受。

So it's not what you think determines what you feel.

而是你准备要做什么，决定了你的想法、你的感受，以及你看到的、听到的、闻到的和感觉到的一切。

It's what you prepare to do determines your thoughts and your feelings, and the sights and sounds and smells and sensations.

这才是它真正的运作机制。

That's how it really works under the hood.

所以，意义在于你做了什么。

So meaning is in terms of what you do.

然后，意义就是由此产生的后果。

And then as a consequence of that, meaning is a consequence.

它变成了你的感受和想法等等。

It becomes what you feel and what you think and so on.

那我给你举几个具体的例子吧。

So let me give you some specific examples then.

比如，如果我害怕蜘蛛，用你刚才说的第二种方法，我该怎么克服这种恐惧呢？

So if I'm scared of spiders, how would I go about overcoming that fear of spiders using route number two that you described there?

要改变预测，光靠意志力是行不通的。

So one of the ways that you change to change predictions you can't just will yourself to change a prediction.

我其实特别怕蜜蜂。

I am really afraid of bees.

我五岁的时候有过一次创伤经历。

I had a traumatic experience when I was five.

所以我怕蜜蜂。

I'm afraid of bees.

我对蜜蜂了解很多。

I know a lot about bees.

其实我是个园丁。

I'm actually a gardener.

而且我对蜜蜂的进化生物学也很了解。

And I know a lot about the evolutionary biology of bees.

但我在外面的时候，如果一只蜜蜂飞过来，我的第一反应要么是跑，要么是僵住，对吧？

But when I am outside, if a bee comes around, my first reaction is to either run or to freeze, right?

我害怕蜜蜂。

I'm afraid of bees.

我可以跟自己说上半天的话。

I could talk to myself until the cows come home.

那也没用。

It won't matter.

对吧？

Right?

所以我得给自己来点预测误差，意思是我得跟蜜蜂互动，改变我的行为，从而改变我的实际体验。

So what I have to do is dose myself with prediction error, meaning I have to interact with bees in a way that changes my actions, which will change my lived experience.

而且我不能一下子全做完。

And I can't just do it all at once.

对我来说，找个有蜂箱的人，穿上防护服去干活，这可不是个好主意。

It's not like a good idea would not be for me to say, would not have been for me to go to somebody who has beehives and put on a suit and go work.

我是说，那会让人受不了，对吧？

I mean, that would be overwhelming, right?

所以，也许我就不跑了。

So instead, maybe I don't run.

也许我就站着观察。

Maybe I stand and watch.

也许我离蜜蜂近一点。

Maybe I get closer to a bee.

也许我种些蜜蜂喜欢的灌木和花，把蜜蜂引过来，这样我就能坐着，在它们嗡嗡忙碌的时候待在它们身边。

Maybe I plant bushes and flowers that bees like a lot to bring bees to me so that I can sit and just be around them while they're buzzing and doing their thing.

也许我会在某个时候故意让自己被蜇一下，我确实这么做了。

Maybe I deliberately let myself get stung at some point, which I did.

但你是在给自己注入预测误差，你的大脑正在生成一系列预测。

But you're dosing yourself with your brain is making a set of predictions.

这些预测，是一整套预测。

Those predictions, there are a set of predictions.

这意味着你的大脑不是在准备一个行动，而是在准备多个行动。

That means your brain isn't preparing one action, it's preparing multiple actions.

所以你需要向你的大脑证明这些预测是错误的。

So you need to prove to your brain that those predictions are wrong.

对。

Yes.

完全正确。

So exactly.

你需要创造一些情境，让自己能够证明自己的预测是错误的。

You need, you are setting up circumstances so you can prove to yourself that your predictions are wrong.

如果你预测得准，你会有几个行动方案。

If you're predicting well, you have a few action plans.

如果预测得不好，比如过度概括，你可能会有100个方案。

If you're predicting poorly, let's say overgeneralizing, maybe you have 100 plans.

就像如果存在巨大的不确定性，你的大脑不知道选哪个行动方案，所以可能有很多个，对吧？

Like if there's tremendous uncertainty, your brain doesn't know which action plan to so there might be many of them, right?

感觉信号从你身体的感觉表面、视网膜、耳蜗传入大脑。

Sensory signals are coming into your brain from the sensory surfaces of your body, from your retinas, from your cochlea.

你的皮肤、身体内部、肌肉细胞都有感觉表面。

You've got sensory surfaces on your skin, inside your body, in your muscle cells.

所有这些信号传入大脑，它们帮助选择哪个预测信号会完成成为行动和生活体验。

All these signals coming to your brain, they help select which prediction signal will be completed as action and lived experience.

好，假设你故意把自己放在一个情境中，传入的信号不会选择任何预测，因为那里有太多未预测到的信号。

Okay, so let's say you put yourself deliberately in a situation where the incoming signals will not select any prediction because there's too much unpredicted signal there.

这就是误差。

It's error.

心理学里有个术语，专门指接受预测误差。

There's another name in psychology for taking in prediction error.

暴露疗法？

Exposure therapy?

学习。

Learning.

哦，好的。

Oh, Okay.

对，暴露疗法就是一种学习。

Yeah, exposure therapy, which is a kind of learning.

所有的学习，本质上都是你在接收预测误差——要么是没预测到的信号，要么是你预测的信号没出现。

All learning, all learning is you taking in prediction error, signals you didn't predict, or there's no signal that you did predict.

你预测了一个信号。

You predicted a signal.

但它没出现。

It's not there.

所以你要做的，就是给自己创造一些情境，让自己接收到新奇的信号，对吧？

So what you do is you set up situations for yourself that you will take in signals that are novel, right?

这听起来好像挺容易的。

And this seems like an easy thing to do.

人们有时候确实会主动寻求新奇。

People actually sometimes seek novelty.

但新奇太多也不一定总是好事，尤其是从代谢角度来看，接收预测误差、学习新东西的代谢成本很高。

But too much novelty is not necessarily a good thing all the time, particularly if metabolically it's expensive metabolically to take in prediction error and learn something new.

比如，大脑消耗能量最大的几件事就是：活动身体、学习新东西，以及应对持续的不确定性。

Like the biggest costs that your brain expends energy on are moving your body, learning something new, and dealing with persistent uncertainty.

这些对我们来说代价真的很大。

Those are really expensive things for us.

所以，如果你在代谢方面有负担，比如你抑郁了、有焦虑症、或者有心脏病、糖尿病，又或者长期生活在压力之下，那你可能就没有足够的精力去接收预测误差。

So if you're metabolically encumbered in some way say you're depressed, or you have anxiety disorder, or maybe you have heart disease, or diabetes, or you're living under chronic stress, you don't have the spoons necessarily to take in prediction error.

你只会按照自己的预测来行事。

You're just going to go with your predictions.

你就学不到东西了。

You aren't going to learn.

你也无法更新那些预测。

You aren't going to be able to update those predictions.

你会被困住。

You're going be stuck.

你会被困在自己的脑子里。

You're going to be stuck in your head.

对吧？

Right?

每一次体验，都是记忆中的过去、预测和感官当下的组合。

Every experience, every a combination of the remembered past, the predictions, and the sensory present.

但感官当下只是用来选择你要基于哪段记忆中的过去来行动。

But the sensory present is there just to select which remembered past you're going to act on.

有时候，在代谢负荷很大的情况下，大脑就只顾自己的预测，忽略外界的信息。

And sometimes, in moments of great metabolic load, the brain just goes with its own predictions and ignores what's out there in the world.

刚才你讲的时候我就在想，这种社会传染现象，就是我们给生活和经历赋予意义，然后看到别人在TikTok或Instagram上的感受，就让自己变得难过。

I was thinking earlier on as you were speaking about this sort of social contagion where we can apply meaning to our lives and what happened to us, and then consequently make ourselves sad because we see how other people on TikTok or Instagram are feeling.

这让我觉得，你肯定觉得这个世界有点疯狂吧。

And it made me think that you must must think the world is crazy to some degree.

你一定看到了社会上的传染现象，突然之间每个人都变得有创伤，因为创伤几乎成了一种流行，你知道，就是去思考自己身上发生了什么，给它赋予意义，然后承受那个意义带来的痛苦。

You must see social contagion in the world where suddenly everybody becomes traumatized because trauma has become almost popular, you know, to think about what happened to you and create meaning to it and then suffer that meaning.

但社会上还有其他类型的传染现象在蔓延。

But there's other types of social contagion where which are spreading through society.

我是说，年轻人越来越焦虑了。

I mean, young people are getting more and more anxious.

他们越来越抑郁。

They're getting more and more depressed.

我们给自己诊断各种疾病和问题。

We're self diagnosing ourselves with different illnesses and different things.

但现在你跟我解释了大脑是怎么运作的。

But now you've explained to me how the brain works.

我在想，天哪，作为社会，我们真是疯了。

I'm thinking, gosh, as a society, we are bonkers.

或者说，我们活在一堆谎言里。

Or we're living out lies.

对。

Yeah.

我想，有时候确实会让我感到沮丧，但只是因为我觉得我们是意义的创造者。

I think I guess the way I I do find it frustrating at times, but only because I think we are meaning makers.

动物也是意义的创造者。

Animals are meaning makers.

我们创造意义。

We create meaning.

我们通过生活、通过与世界互动、通过彼此交流来创造意义。

We create meaning by virtue of living, by virtue of interacting with things in the world, by interacting with each other.

很少有意义是先天赋予的，它们并不独立于我们存在。

Very few meanings are given, is that they exist independently of us.

所以让我感到沮丧的是，世界上有太多痛苦。

And so what I find frustrating is that there's a lot of suffering.

了解大脑的这些基本运作原理虽然不能消除所有痛苦，但至少能缓解一些。

And understanding these basic operating principles of the brain will not remove all suffering, but it could ameliorate.

它确实能减轻一部分。

It could remove some.

而人们往往不明白，有时候他们自己把痛苦搞得比原本更严重了。

And people don't understand that they are sometimes making their suffering worse than it has to be.

你在“责任”这个词上停顿了一下。

You pause on the word responsible.

嗯，我想说清楚，我并不是在指责谁。

Well, I want to be really clear that, again, I'm not saying people are to blame.

罪责和责任不是一回事。

Culpability and responsibility are not the same thing.

罪责是归咎于人的意思。

Culpability is blame.

你该被责备吗？

Are you blameworthy?

我不是说人们应该为自己的痛苦负责。

I'm not saying people are to blame for their own suffering.

我是说人们可以承担更多责任。

I'm saying that people can be more responsible.

通过承担更多责任，他们可以减轻一些痛苦。

By taking more responsibility, they could reduce their suffering some.

这并不等于说痛苦最初就是他们造成的。

That's not the same thing as saying that it's their cause to begin with.

我给你举个例子。

So I'll give you an example.

社会传染。

Social contagion.

传染这个词很有意思。

Contagion is an interesting word.

意思就是，你被什么东西感染了。

It means that you are infected by something.

甚至是一种病毒。

Even a virus.

大概十五、二十年前，有一些实验，是由谢尔登·科恩做的。他是一位心理免疫学家，也就是说，他既是心理学家，又研究免疫系统——也就是你的免疫系统——如何与你的心理状态相关联。

There are these experiments that were done fifteen, twenty years ago where These are done by Sheldon Cohen, who is a psycho immunologist, which means he's a psychologist and he studies how immunology, that is your immune system, is related to your psychological state.

他在一系列实验中所做的是，把人们隔离在酒店房间里。

And so what he did across a number of experiments is he took people and he sequestered them in hotel rooms.

然后，他取相同剂量、相同浓度的病毒，滴进每个人的鼻子里。

And then he took the same dosage, the same concentration of virus, and he put it in every person's nose.

接着，他控制了他们的睡眠时间和饮食量。

And then he controlled how much they slept, how much they ate.

他测量了他们的症状。

He measured their symptoms.

他们擤完鼻涕后，他称了称纸巾的重量。

He weighed their tissues after they blew their nose.

我是说，他做得非常、非常、非常、非常细致，测量指标特别精确。

I mean, he did right, just really, really, really, really careful metrics.

在这些实验中，大约有百分之二十到百分之四十的人出现了呼吸道疾病的症状。

And across these experiments, somewhere between twenty percent to forty percent of people became symptomatic with respiratory disease.

这意味着病毒是必要的，但不足以单独引发疾病。

That means the virus is necessary, but it is not sufficient to cause illness.

另一个必要但不充分的条件是每个人免疫系统的状态。

Another necessary, but not sufficient cause is the state of each person's immune system.

也就是说，在这些实验中，你的大脑和免疫系统必须处于特定状态，你才会被病毒感染。

That is, your brain and your immune system have to be in a particular state in order for you to be infected by a virus in these experiments.

所以我想说的重点，和痛苦这件事完全一样。

So the point that I'm making here is exactly the same about suffering.

那我们拿焦虑来举个例子。

So let's take anxiety, for example.

在

In a

在文化中，我们会自动把某些信号模式解读为焦虑。

culture, we automatically make meaning of certain types of signal patterns as anxiety.

当存在很多不确定性时，大脑中的去甲肾上腺素和一些化学物质会增加。

When there's a lot of uncertainty, there's an increase in norepinephrine and some chemicals in the brain.

这通常伴随着心率加快等等。

That often goes with an increase in heart rate and so on.

我们会自动把这种身体状态解读为焦虑。

And we automatically make meaning of this physical state as anxiety.

但完全相同的身体状态也可能被解读为决心。

But exactly the same physical state could be determination.

也可能只是纯粹的不确定性。

It could be just pure uncertainty.

再说一次，意义的构建关乎行动，对吧？

Again, meaning making is about action, right?

所以当你处于高度兴奋状态时，即使它非常不舒服，如果你把它当作决心，你的行动会不同于你把它当作焦虑或不确定性时的行动。

So when you are experiencing high arousal, even if it's super unpleasant as determination, you do something different than if you experience it as anxiety or uncertainty.

举个例子吧。

So here's an example.

有些人会有考试焦虑。

There are people who experience test anxiety.

严重的考试焦虑会让人无法完成课程或大学毕业。

Really serious test anxiety prevents people from finishing courses or graduating from college.

大学毕业的人一生的收入轨迹往往比辍学的人多出几十万美元。

People who graduate from college have a lifetime trajectory of earning that is hundreds of thousands of dollars more often than somebody who drops out of college.

所以考试焦虑长期来看，不只是有点不舒服那么简单。

So test anxiety, over the long run, it's more than just a bit of discomfort.

它对你一生的赚钱潜力都有严重影响。

It has serious implications for your earning potential across your life.

有一些实验，他们训练人们把高唤醒的生理状态理解为决心，而不是焦虑。

There are these experiments that were done where they trained people to make sense of high arousal physical states, not as anxiety, but as determination.

这些人学会了这样做。

And these people learned to do this.

首先，他们像练习一项技能一样去练习。

First, they practiced like a skill.

就像开车一样。

It's like driving.

一开始，真的很难。

At first, it's really hard.

需要付出很多努力。

You have to give a lot of effort to it.

但你反复练习，反复练习，最后就变得非常自然了。

But you practice, practice, practice, and then eventually becomes really automatic.

然后会发生什么呢？

And then what happens?

他们就能参加考试了。

They're able to take tests.

他们就能通过考试了。

They're able to pass tests.

他们就能继续上课之类的了。

They're able to continue taking courses and so on.

我亲眼目睹了这一切的发生。

I watched this actually happen right in front of my eyes.

我女儿12岁那年，正在考空手道黑带。

My daughter, when she was 12 years old, she was testing for her black belt in karate.

她的师傅是十段黑带。

Her sensei was a tenth degree black belt.

这个人，十段黑带是最高级别了。

This guy, a tenth degree black belt is the highest you could be.

这家伙厉害到看一眼木板就能把它劈开。

This guy could break a board, like, by looking at it.

他是个非常吓人的人。

He was a scary, scary dude.

我女儿12岁的时候，身高还不到一米五。

And my daughter was, like, not even five feet tall when she was 12.

她那么小一只，却要和那些十五六岁、十八岁、又高又壮的男生对打。

And she's this tiny little thing, and she's got to spar with, like, these hulking, like, 15, 16, 18 year old boys.

她真的得跟他们实战对打。

She's got to actually spar with them.

而且，你知道，这个测试要持续好几天。

And so, you know, she's and this is across several days.

她必须完成这个，我就坐在那儿。

She's got to do this really and so I'm sitting there.

她爸爸和我一起坐在那儿。

Her dad and me were sitting there.

我们看着她。

We're watching her.

然后她的教练慢悠悠地走到她面前，说：“亲爱的，让你心里的蝴蝶排好队形飞。”

And so her sensei saunters up to her, and he says, Sweetheart, get your butterflies flying in formation.

我当时就觉得，这太他妈的厉害了。

And I was like, That's fucking amazing.

让你心里的蝴蝶排好队形飞。

Get your butterflies flying in formation.

他不是在说，冷静点，小姑娘。

He's not saying, Calm down, little girl.

那其实反而不好。

That would actually be bad.

你不需要冷静。

You don't want to be calm.

你需要那种兴奋感。

You need that arousal.

它存在是有原因的。

It's there for a reason.

虽然不舒服，但你需要它。

It's uncomfortable, but you need it.

他是在说，利用它。

He's saying, Use it.

对我来说，这就是一个完美的例子，说明如何为那种紧张感找到不同的意义。

That, to me, was a perfect example of find a different meaning for that arousal.

而这个意义，就是你将要采取的行动。

And that meaning is the action that you will engage in.

不管有多难，不管它看起来多么不像原本该有的样子，控制力始终在那里。

No matter how hard it is, no matter how much it doesn't really look like what it's supposed to, the control is there.

它就在那里。

It's there.

它并不是一直都在。

It's not there all the time.

要找到它更难一些，等等等等。

It's harder to get, yada yada.

但它确实存在。

But it's there.

而且这意味着你拥有更多的主动权。

And it means that you have more agency.

你拥有更多的掌控力。

You have more control.

你永远不可能拥有完全想要的掌控力。

You're never going to have as much control as you want.

获得它总是会更难一些。

It's always going to be harder to get.

你的选择也不会总是一成不变。

Your options aren't always going to be the same.

但你可以一直找到对自己行为和体验的更多掌控。

But you can always find a little more control over what you do and what you experience.

而这正是过上有意义生活的关键。

And that's the key to living a meaningful life.

你是否有些担心现在的年轻人成长的环境？他们刷着社交媒体，而社交媒体在告诉他们某些感受是什么。

Are you somewhat concerned about the world that young people are growing up in, where they're scrolling on social media and social media is telling them what certain feelings are?

所以他们就像被编程了一样。

So they are just being programmed

是的，确实如此。

Yeah, they are.

被引导去焦虑、抑郁，没错，

To be anxious, to be depressed, Yes,

是的。

are.

而且还要想一想这个问题。

To be And think about it too.

社交媒体在那里制造了有害的不确定性。

Social media is pernicious uncertainty there.

你知道，首先，即使我们面对面坐着，我们也有所有这些线索。

You know, you, first of all, even when we're sitting face to face, we have all of these cues.

我们有所有这些信号。

We have all these signals.

我能看到你的脸。

I can see your face.

我能听到你的声音。

I can hear your voice.

就算有这么多信息，还是会有不确定性，对吧？

Even when all this information is there, there's still some uncertainty, right?

我们并不是在解读对方。

We're not reading each other.

身体动作不是一种可以解读的语言。

Bodily movements are not a language to be read.

这个比喻不太恰当，对吧？

It's a bad metaphor, right?

我们是在猜测。

We're guessing.

我们一直在猜测。

We're always guessing.

我们利用很多信号来猜测。

And we're using a lot of signals to guess.

但在社交媒体上，你能得到的信号非常少。

But when you're on social media, you have very few signals.

有很多模棱两可的地方。

There is a lot of ambiguity.

也有很多不确定性。

There is a lot of uncertainty.

你唯一能做的，就是用自己的猜测去填补那些不确定性，而这些猜测可能并不准确。

And the only thing that you can do is fill in that uncertainty with your own guesses, which could be bad.

所以那些刷TikTok之类的人，其实是在放弃。

So people who go on TikTok and whatever are giving up.

他们主动放弃了自主权，自己却浑然不觉。

They're like volitionally giving up their agency, and they don't know it.

你这话是什么意思？

What do you mean by that?

他们选择被牵着走。

They're choosing to be led.

他们选择被影响。

They're choosing to be influenced.

我给你举个例子。

I'll give you an example.

我听过关于新陈代谢的播客。

I've listened to podcasts about metabolism.

我也听过关于护肤的播客。

I've listened to podcasts about skincare.

我很好奇。

I'm curious.

我好奇人们会放出什么样的信息。

I'm curious about what kind of information people put out there.

我大概会关掉90%的内容，听十分钟就关掉。

I probably turn off 90% of the I get ten minutes into something, and I will turn it off.

这就是作为消费者的意义。

That's what it means to be a consumer.

你有选择的权利。

You have choice.

我觉得很多人没意识到，他们做或不做某些事，其实都是在选择哪些信息会留在脑子里，以后自动被调用。

I think people don't realize that by virtue of what they do and what they don't do, they are making choices about what will be retained in their heads that will then be used automatically later.

洗脑吗？

Brainwashing?

有点类似，但区别在于，是你自己在选择。

A little bit, except that you're the one who's you're choosing it.

你知道，我很有同理心，也不是在责怪谁，但他们的处境本可以更好，你明白吗？

You know, I'm empathic, and I'm not blaming people, but things could be better for them, you know?

我是说，我女儿曾经患有临床抑郁症。

I mean, I had a daughter who was clinically depressed.

那是我人生中最令人沮丧的经历之一，而且非常悲惨。

That was one of the most frustrating experiences I've ever had in my life, in addition to being really tragic.

现在我能谈这件事而不哭了。

I mean, I can talk about it now without breaking into tears.

那花了很长时间。

That took a long time.

但一开始，她非常抗拒。

But at first, she was so resistant.

最终，她决定接受帮助。

Eventually, she made the decision that she wanted to be helped.

然后我们彻底改变了她的生活。

And then we completely changed her life.

但那个决定必须由她自己做。

But she had to make that decision.

我不能强迫她。

I couldn't force her to do it.

我觉得现在的情况有点像，健康产业里充斥着各种乱七八糟的东西。

And I feel like a little bit, it's the same kind of situation now where there's so much bullshit out there in the wellness industry.

TikTok和其他社交媒体上到处都是。

There's so much swirling around on TikTok and on other areas of social media.

而且不是所有内容都有用。

And not all of it is useful.

有些内容还特别有害。

And some of it's really harmful.

你介意我暂时打断一下这个话题吗？

Do you mind if I pause this conversation for a moment?

我想聊聊我们今天的节目赞助商，Shopify。

I want to talk about our show sponsor today, which is Shopify.

我一直认为，做生意最大的成本不是失败。

I've always believed that the biggest cost in business isn't failure.

而是你浪费在做决定上的时间，犹豫、反复思考、或者等待最佳时机所花的时间。

It's the time you waste trying to make decisions, time spent hesitating, overthinking, or waiting for the right moment.

我20岁创办第一家公司的时候，既没经验也没钱。

When I started my first company at 20 years old, I had no experience and no money.

我有的只是一个想法和快速行动的意愿，而这正是成败的关键。

What I did have was an idea and the willingness to move fast, and that made all the difference.

如果你一直在考虑创业，Shopify能让整个过程变得简单得多。

If you've been thinking about starting your own business, Shopify makes this entire process so much easier.

它提供成千上万的可定制模板，你不需要会编程或设计。

With thousands of customizable templates, you don't need coding or design skills.

你只需要有开始的意愿。

You just need a willingness to start.

Shopify能整合你所有的销售渠道，从网站到社交媒体，还处理后台的支付、物流和税务，这样你就可以专注于推进和壮大自己的业务。

Shopify connects all your sales channels from your website to social media, and it handles the back end payments, shipping, taxes too, so that you can stay focused on moving forward and growing your business.

如果你准备好了，就去shopify.com/bartlett注册，享受每月1英镑的试用期。

If you're ready to start, visit shopify.com/bartlett and sign up for a £1 per month trial period.

网址是shopify.com/bartlett。

That's shopify.com/bartlett.

作为旁观者，你的优势在于你拥有大量的信息和知识，这能帮你做出更好的决策。

The advantage you have as an objective onlooker is you have a huge amount of information and knowledge, which is guiding you to make better decisions.

但很多人并没有这些信息和知识。

But a lot of people don't have that information and knowledge.

实际上，他们掌握的是相反的信息和知识。

In fact, they have counter information and knowledge.

所以，当我思考一个人要做出改变需要什么时，无论是你的女儿，还是其他感到被困在算法里、困在想要挣脱的生活中的人，根据你所知道的一切以及你和你女儿的经历，迈出改变的第一步是什么？

So when I think about what it takes for someone to make a change in their life, whether it was your daughter or whether it's someone else who feels like they're stuck and they feel like they're trapped in an algorithm or trapped in a life that they wanna break out of, based on everything you know and based on the experience you had with your daughter, what is step one to being able to make that change?

因为我真的很好奇，是什么让你女儿决定寻求帮助的。

Because I'm really curious as to what it was about your daughter that made her decide that she wanted the help.

嗯，我觉得总的来说，答案是循序渐进。

Well, I think that the general answer is baby steps.

一次性彻底改变所有事情很少能成功。

It rarely works to completely change everything all at once.

我不是说绝对不行，但很少能这样成功。

I'm not saying it never works, but it rarely works that way.

比如，可以有意识地每周一天远离社交媒体，或者和朋友做点别的事情，或者去散散步，把它安排进你每天的日程里。

So for example, could deliberately get off social media for one day a week, or do something else instead with a friend, or go for a walk, and build it into your day as a scheduled thing.

所以，另一件事是，你不能仅仅因为想做就去做事情。

So that's the other thing, is that you can't do things because you want to do them.

你得强迫自己去做这些事。

You have to force yourself to do them.

比如说，我做过一次大手术，非常严重的背部手术。

So for example, I had major back surgery, major back surgery, very serious.

我知道手术后我会体验到以前从未有过的感觉。

And I knew that after I had back surgery that I was going to experience sensations I had never had before.

就像你去补牙一样，对吧？

Just like if you go for a filling in your tooth, right?

然后那里多了个东西，你的舌头总是不自觉地舔那颗牙，明明不该舔，但还是会舔。

And then something's there that wasn't there before, and then your tongue is constantly poking at the tooth, you're not supposed to, but you do anyways.

因为你的大脑在搜集信息。

Because your brain is foraging for information.

它在寻找预测误差。

It's foraging for prediction error.

最终，它会调整自己的预测，然后忽略那些感觉，因为它们已经不重要了，对吧？

And then eventually, it adjusts its predictions, and then it ignores the sensations because they're not relevant, right?

所以对我来说，这种情况会大规模发生。

So that was going to happen on a massive scale for me.

我早就知道这一点。

And I knew that.

我在手术前就制定了一个计划，适当地给自己注入预测误差，这样我就不会发展成慢性疼痛。

I had made a plan before surgery to dose myself appropriately with prediction error so that I would not develop chronic pain.

因为慢性疼痛就像一组糟糕的预测，它们不会更新，对吧？

Because chronic pain is like a set of bad predictions that don't update, right?

所以你的大脑仍然相信你的身体有组织损伤，但实际上已经没有组织损伤了。

So your brain still believes that there's tissue damage in your body when there's no more tissue damage.

那么，这是否意味着疼痛常常只是你想象出来的东西？

So does that mean that pain often is just a figment of your imagination?

不，这种想法不对。

No, that's the wrong way.

这种思考方式是完全错误的。

That is the wrong way to think about it.