别再为压力而焦虑

旁白：嘿，医生。我是劳里·桑托斯。在幸福实验室，我们经常讨论成为粉丝对幸福感的益处。恰巧另一个Pushkin播客对此话题进行了深入探讨。这个节目名为《打破规则》，由畅销书作家迈克尔·刘易斯主持。

Narrator: Hey, Doctor. Laurie Santos here. Here at the Happiness Lab, we spend a lot of time talking about the happiness benefits of being a fan. And it just so happens that another Pushkin podcast has gone deep into this topic. It's a show called Against the Rules, hosted by best selling author Michael Lewis.

迈克尔·刘易斯是《点球成金》《大空头》和《说谎者的扑克牌》等书籍的幕后智囊。本季《打破规则》聚焦体育迷文化，同时也涉及几年前才在美国合法化的体育博彩。从幸福学角度看，这是个引人入胜的话题。迈克尔不仅采访了赌博成瘾者，还与职业篮球明星、拉斯维加斯庄家甚至赌场设计专家对话。我也在其中客串出场。

Michael Lewis is the brains behind books like Moneyball, The Big Short, and Liar's Poker. This season of Against the Rules is all about sports fandom, but also sports gambling, which was legalized in The US just a few years ago. From a happiness perspective, this is a fascinating topic. Michael talks with gambling addicts, but also pro basketball stars, Vegas bookies, and even experts in casino design. I also get to make an appearance.

我非常享受我们的对谈。如果你对此稍感兴趣，我强烈推荐你收听《打破规则》并订阅，无论你通过哪个平台获取播客内容。

I really enjoyed our conversation. So if you're a little bit curious, I urge you to check out Against the Rules and subscribe wherever you get your podcasts.

这是iHeart出品的播客节目。

This is an iHeart podcast.

欢迎收听《解码女性健康》。我是伊丽莎白·波因特医生，纽约市阿德里亚健康研究院女性健康与妇科主任。在本节目中，我将对话顶尖研究人员和临床医师，解答你们最关切的问题，将关于女性健康及中年期的前沿信息直接传递给你们。

Welcome to Decoding Women's Health. I'm Doctor. Elizabeth Poynter, Chair of Women's Health and Gynecology at the Adria Health Institute in New York City. On this show, I'll be talking to top researchers and top clinicians, asking them your burning questions and bringing that information about women's health and midlife directly to you.

百分之百的女性都会经历更年期。这可能严重影响我们的生活质量，但即便这是自然过程，我们为何要默默忍受？

A hundred percent of women go through menopause. It can be such struggle for our quality of life, but even if it's natural, why should we suffer through it?

人们常谈论的症状包括健忘——我以前从不会忘事。她们既担心自己患了痴呆症，又怀疑是否患有注意力缺陷多动症。

The types of symptoms that people talk about is forgetting everything. I never used to forget things. They're concerned that one, they have dementia, and the other one is do I have ADHD?

大麻和大麻素在改善睡眠方面展现出前所未有的潜力，

There is unprecedented promise with regard to cannabis and cannabinoids to sleep better,

能够

to have

减轻疼痛、提升情绪，并让日常生活更加美好。

less pain, to have better mood, and also to have better day to day life.

请在您收听播客的平台关注《解码女性健康》节目，由伊丽莎白·波因特医生主讲。

Listen to Decoding Women's Health with doctor Elizabeth Poynter wherever you get your podcasts.

压力令人不快，但它也是生活中正常且某种程度上有所帮助的一部分。我们的应激反应只是身体对感知威胁的自然反应。每当面临挑战时，大脑边缘系统就会启动，我们从正常的呼吸消化状态切换到为行动准备的生理状态。这种反应本是为了帮我们应对重大危机，比如击退老虎、做重要演讲或与上司艰难对话。

Stress sucks, but it's also a normal part of life and one that's also kinda useful. Our stress response is just the body's natural reaction to a perceived threat. Whenever we detect an incoming challenge, the limbic systems of our brains kick in. We switch from our usual breathing and digesting to a physiological state that's revved up for action. Our stress response is there to prepare us for big scary events, like fighting off a tiger, giving an important presentation, or having a tough conversation with our boss.

但压力事件结束后，身体理应恢复正常：呼吸放缓，继续消化午餐——至少理论上是这样。可悲的是，现代人的应激反应很难关闭，特别是当我们不断反刍过去、忧虑尚未发生的问题时。这类思维模式会让身体误判我们正处于危险中。

But once those stressful events are over, our bodies are supposed to return to normal. Our breathing should slow down, and we should go back to digesting lunch. At least, that's the idea. Sadly, our modern stress responses aren't all that great at turning off, especially since we keep challenges alive, ruminating about past events, and worrying about problems that haven't even come up yet. Thought patterns like these cause our bodies to react as if we're in immediate danger, even when we aren't.

最讽刺的是什么？明知压力有害，我们却常因感到压力而更加焦虑。那么如何停止为压力而焦虑呢？为此我请教了一位最信赖的专家。

And what's most ironic? Since we know that stress is bad for us, we often get stressed out about just feeling stressed. So how can we stop stressing about stress? To figure that out, I've turned to one of my favorite experts.

我是珍妮·泰茨医生，临床心理学家，也是《压力重置：如何在几分钟内安抚身心》一书的作者。

My name is doctor Jenny Tates. I'm a clinical psychologist, and I am the author of Stress Resets, How to Soothe Your Body and Mind in Minutes.

您算是这方面的专家了，但压力究竟是什么？我们该如何定义它？

You're kind of an expert on this, but what is stress? Like, how would we define it?

压力是指我们内在资源与面临需求之间的不匹配状态，就像带宽不足——当外界信息过载而自感无力应对时就会产生。但好消息是，我们可以通过许多方法改善与压力的关系，微小调整就能显著改变我们应对压力的方式。

So stress is when there's, like, this mismatch between our resources, what we have internally, and the demands that we're facing. It's almost like our bandwidth. It's when there's just too much coming at us, and we feel like there's not enough in us to cope. But the good news is is there's a lot we can do to improve our relationship with stress. Small things can make a huge difference in how we face stress.

最常用的压力测量工具是感知压力量表，这充分说明压力很大程度上取决于我们的主观认知。

And the most common measure of stress is actually the perceived stress scale, which says so much about how stress is a lot about our perception.

那么能否说说现代人的压力状况？比如有哪些关于自我报告压力的统计数据？

So give me a sense of, like, how stressed out people are these days. Like, what are some stats on what we're self reporting about our stress?

大量记录显示压力是人们生活中的重大困扰，'压力'是谷歌搜索中最常寻求帮助的关键词。这正是我写这本书的原因——人们本不该只能向谷歌求助。专家们掌握着许多反常识的智慧，我想让大众了解这些连我在研究时都感到惊讶的知识。

Recorders of people say that stress is a huge issue in their lives, and stress is the most commonly searched term that people want help with that they're asking Google to help them solve. And and that's kinda why I wrote this book because you shouldn't have to ask Google for help with this. There are experts and there's a lot of counterintuitive wisdom that a lot of people just don't know about that I want people to know. And a lot of it was even surprising to me in researching this book.

从进化角度看，压力源的存在有其合理性。所有动物都会面临压力，比如觅食或躲避天敌。但人类特别之处在于我们应对压力的方式似乎有所不同。

As we think about stressors, in some way, it sort of makes sense evolutionarily. Right? Like, all animals have stress. They've defined food or maybe there's predators and so on. But an interesting thing about humans is that we seem to do it a little bit differently.

我们似乎某种程度上加剧了正常的压力类型。所以解释一下为何如此，比如人类如何通过我们对压力的思考方式让事情变得更糟。

We seem to kinda exacerbate the normal kinds of stress. And so explain why this is, like, how humans make things worse by the way we think about stress.

我很赞同这点。我认为作为人类的缺点之一就是，当压力出现在生活中时，我们总有种天赋能让它无意间变得更糟。就像你想象有个小污渍，却用只会扩散它的方式去清除。这简直痛苦得讽刺——就像为钱发愁的人很容易陷入过度消费。

I love this. I mean, I think a downside to being human is we have a knack when stress shows up in our lives for inadvertently making it so much worse. I mean, it's almost like if you imagine you have a small stain and you start trying to remove it in a way that only spreads it. I mean, it's painfully ironic. It's like people that are worried about money can easily go into overspending.

面对艰巨截止日期的人，要么陷入极端完美主义，要么彻底逃避。因此压力让我兴奋的原因之一是：当边缘系统燃烧时，我们根本无法清醒思考。但如果获得正确工具，人们改善的能力惊人。哪怕只是退后一步思考——我首先要肯定压力的合理性，毕竟当前很多人承受压力确有充分理由。

People that have a tough deadline that there is ambitious to reach go into, like, hyper perfectionism or total avoidance. And so I think one of the reasons that stress excites me is when the limbic system is on fire, we just don't think clearly. But people are incredibly good at getting better if they're given the right tools. And so if you even just take a step back and think about it, I wanna first start by validating stresses. A lot of us are stressed for very good reasons right now.

正因如此，我们更应善待自己，以慈悲心觉察：当压力降临时，是否陷入过度思考、逃避或维持压力循环的行为模式？这些行为甚至可能包括回避真正有益的事，比如陪伴家人、坚持个人计划或锻炼目标——即便工作已堆积如山。我认为压力真实存在，而作为人类，动物不会过度思考，我们会，这正是人性的深刻缺陷。

And also that's all the more reason that we deserve to be really kind to ourselves and compassionately notice if when stress shows up in our lives, we fall into patterns like overthinking and avoiding or acting in ways that keep stress afloat. What and that could even be avoiding the things that might help you, like spending time with family or sticking with a nice plan for yourself or an exercise goal even if the work is really piling on. And so I think stress is real. And also we, as people, animals don't overthink. We overthink, and that's a deep downside to being human.

但采用正确策略后，我认为我们能以指数级降低压力。

But with the right strategies, we can reduce our stress, I think, exponentially.

这就是我如此喜爱你著作的原因——它就像个应对压力的策略药柜。就像身体不适时，药柜里有止咳糖浆、布洛芬或创可贴可供选择。你的书正是压力的解决方案，我收获了无数实用技巧并付诸实践，迫不及待想分享给《幸福实验室》的听众们。现在我想重点讨论书中我最爱的几个方法。

And this is why I love your book so much because it's like this like, almost like a medicine cabinet of different strategies that we can use when we're feeling stressed out. Like, if I'm feeling sick, like, I can go to my medicine cabinet, there are some, like, cough drops or ibuprofen or if I need a Band Aid if I'm cut. And, like, your book is almost like a version of this for stress. I took away so many very practical tips that I've been using and that I'm so excited to share with my happiness lab listeners. And so I wanna go through my favorite tips that we get from your book.

从第一招开始：当需要重新评估压力时，有些策略可供使用。请说明为何我们对压力的认知方式如此重要。

Starting with tip number one, which is that there are strategies we can use when we need to reevaluate stress. Explain why how we think about stress seems to matter.

我们对压力的认知影响深远，事实上，那些承受压力且认为压力有害健康的人，因压力相关原因死亡的概率要高出43%。因此，担忧压力只会加剧压力，使其更具危害性，让你更加焦虑。这就像当你已经非常紧张时，有人叫你冷静，反而可能让你更烦躁。另一方面，将压力正常化，视其为成长的机会，甚至当作生活中考验你情绪管理能力和价值观坚守的小测验，认为压力是正常且具有适应性的，同时将身体的压力反应解读为有助于实现目标的助力，实际上能减少皮质醇的负面影响，降低皮质醇水平，让你能持续追求有意义的目标。

How we think about stress is so impactful, so much so that people who have stress and believe stress is bad for their health actually are forty three percent more likely to die due to stress related causes. And so worrying about stress just compounds stress and makes stress more harmful and stresses you out more. It's almost like once you're really stressed and someone tells you to calm down, it might rev you out more. And on the flip side, normalizing stress, seeing it as an opportunity for growth, almost seeing it as a pop quiz in life about your ability to manage emotions and live by your values, seeing stress as normal and and adaptive, and also framing your body stress response as helpful and useful and supporting you in moving towards your goals actually reduces, you know, the negative impacts of cortisol, reduces your cortisol levels, and allows you to persist in pursuing meaningful goals.

那么，有没有具体策略能帮助我们重新将压力评估为更积极的事物呢？

And so any specific strategies for helping us to reappraise stress as a more positive thing?

我认为真正要相信——这也是我深信不疑的——压力是有意义生活的代价。这不是整天躺在沙发上看体育比赛、随意吃喝、几乎不走动的生活。这是挑战困难的事情。我们在治疗抑郁症患者时发现，行为激活疗法通过制定充满愉悦感、成就感和社会联结（这些都可能带来压力）的计划，才是前进的道路。

I I think to really believe, and this is something that I wholeheartedly believe, that stress is the price of a meaningful life. That is not sitting on the couch watching sports all day and eating whatever and barely having any steps taken. That is doing hard things. And we know when we treat patients with depression that behavioral activation creating a schedule full of opportunities for both pleasure and accomplishment and social connection, which can be stressful. That is the path forward.

因此，真正改变你对压力的心态，同时审视自己：当我活出最佳状态时在做什么？也许最有意义的事情往往也伴随着压力。

And so really changing your mindset about stress and also looking at yourself of like, what am I doing when I'm living my best life? Maybe the things that are most meaningful are also kind of stressful.

你还提到我们可以重新评估情绪的运行机制。当我们深陷强烈情绪如焦虑或沮丧时，常会觉得这种状态会永远持续。但研究实际揭示了情绪变化的什么规律呢？

You've also talked about how we can reevaluate how our emotions work. I think when we're in the thick of really strong emotions, like anxiety or kind of frustration, it can feel like we're gonna feel like that forever. But what does the research really show about how quickly emotions change?

这个问题很棒。情绪其实非常短暂。我曾想纹一个小海浪图案的纹身（虽然最终没纹），因为这是我最喜欢提醒自己的道理：情绪如浪涌起伏。作为人类的劣势在于，当遇到烦心事时，我们的大脑会陷入'这种感觉会永远持续'的误区。

I love this. So emotions are really transient. I was gonna get a tattoo, which I'm not gonna get, but it would be a small little picture of a wave because this is one of my favorite things to remind myself of. Emotions come in waves. And, again, the downside to being human is when something's upsetting, our brain goes to, I'm gonna feel this way forever.

情况在恶化，我现在这样感觉，我永远无法承受——但现实并非如此。我们的情绪确实有涨有落，心理学家称之为情感预测。

It's getting worse. This is how I feel now. I'll never be able to survive. But that's just not life. Our emotions really ebb and flow, and psychologists call this effective forecasting.

我们 notoriously 不擅长预测未来的感受，且严重低估了自己的恢复能力。我常与客户做的一个有趣练习是观看电影片段——毕竟没人会期待在心理治疗中看短片。我们会看临终场景，任何有血有肉的人都会在60秒内感动落泪；也会看枪击场景，这自然也会引发恐惧。

We're notoriously bad at predicting how we're gonna feel in the future, and we grossly underestimate our ability to bounce back. And one of the interesting things that I do with my clients is we watch movie clips. I mean, people don't go to therapy expecting to watch short movie clips. And we watch short clips of a deathbed scene, which will make any person with a heart feel moved to tears in a matter of sixty seconds. We watch a scene where there's a gunshot, and that also understandably would evoke fear.

于是我们从悲伤过渡到恐惧。还有段关于大学学费高昂和偿还助学贷款艰难的短片，多数人看后会感到愤怒。接着我们播放欢快的Pharrell《Happy》歌曲，人们开始在椅子上舞动。短短几分钟内，人们就经历了多种情绪。生活中我们也可能接到令人沮丧的消息。

So we go from sadness to fear. There's a short clip on the cost of college tuitions and how difficult it is to pay off your college loans, which evokes anger in most people. Then we watch something happy and the Pharrell happy song and people are dancing in their chair. And in a mere matter of minutes, people have gone through so many different emotions. And in our own lives, we might get really disappointing news.

但若能锚定当下、全神贯注于此刻，我们可能因路过的可爱小狗而心生惊叹——关键在于真正地驻留于当下。

But then also if we're able to anchor ourselves in the present moment and be fully present, we might have a moment of awe when looking at an adorable puppy passing us by, but the key is really anchoring ourselves in the present moment.

现在稍事休息，稍后将继续带来特别实用的建议——尤其当你陷入压力恶性循环时。《幸福实验室》马上回来。究竟何为美好生活？是幸福、目标、爱情、健康还是财富？在追求充实人生的道路上，什么才是真正重要的？

It's time to take a quick break, but we'll soon be back with another top tip, one that's especially helpful if you let stress throw you into a doom loop. The happiness lab will be right back. What does it even mean to live a good life? Is it about happiness, purpose, love, health, or wealth? What really matters in the pursuit of a well lived life?

这些正是获奖作家、创始人兼访谈人Jonathan Fields在其热门播客《美好生活计划》中向嘉宾提出的问题。每周，Jonathan都会与Adam Grant、Gretchen Rubin、Angela Duckworth等数百位杰出思想家和实践者对话。立即收听，在您喜爱的播客平台搜索《美好生活计划》。临床心理学家Jenny Tates博士认为：压力是意义人生的代价。

These are the questions award winning author, founder, and interviewer Jonathan Fields asks his guests on the top ranked Good Life Project podcast. Every week, Jonathan sits down with renowned thinkers and doers, people like Adam Grant, Gretchen Rubin, Angela Duckworth, and hundreds more. Start listening now. Look for Good Life Project on your favorite podcast app. Clinical psychologist doctor Jenny Tates believes that stress is the price of a meaningful life.

但她强调，我们必须警惕的是对压力事件的反复咀嚼、过度担忧和恐惧。

But what we do need to guard against, she says, is dwelling on what's stressful, worrying about it and fearing it.

反刍思维会将短暂压力转化为慢性压力。比如职场中两分钟的争执，两周后仍在你脑海中重播。这种习惯与抑郁焦虑风险升高显著相关，对心理健康极其有害。正如我们所知，这种思维反刍几乎可以无休无止。

Rumination is what turns something briefly stressful into something chronically stressful. So an event could have been, you know, a two minute exchange with someone at work, and literally two weeks later, it could still be replaying on your mind. And this is one of the habits that really correlates with an increased risk of depression and anxiety. It is just awful for our mental health. And as many of us know, we could ruminate almost constantly.

你知道吗，我在职业生涯早期就注意到这一点，当时我在瑜伽课上发现自己的思绪完全飘到了别处。这是一种非常隐蔽的习惯，我们内心可能有个不停滚动的不愉快新闻条，它偷走了所有享受当下的机会。研究表明，当人们被要求详细讲述他们最沮丧的经历时，即使事情发生在几十年前，他们的身体仍会重现相同的生理应激反应。所以即便详细倾诉压力源看似有治疗和宣泄效果，实际上可能只是另一种形式的'出声反刍'。但即便你觉得自己是个职业反刍者，仍有很多方法可以摆脱这个有害的隐蔽习惯。

You know, I talk about this myself noticing earlier in my career that I used to be in yoga class and noticed that my mind was totally somewhere else. And so this is such a sneaky habit that we could have an internal news ticker that's going all the time that's very unpleasant that steals any opportunity for present joy. And if a person is asked in a research setting to talk about in detail the most upsetting thing that happened to them, even if it occurred decades ago, their body recreates the same physiological stress response decades later. And so even talking about your stressors in a lot of detail might seem therapeutic and cathartic, but it actually can be kind of a version of ruminating out loud. And even if you feel like you are a professional ruminator, there are a lot of things that you can do to break free of this noxious sneaky habit.

请详细说说，我们该如何摆脱？有哪些实用策略？

So give us the details. How can we break free? What are some strategies we can use?

我认为首先要退后一步，问问自己如何看待自己的思维习惯。很多人对思维有着有趣的元认知——关于想法的信念。有人觉得只要问题没解决，反复思考就能更接近重大突破；有人则担心自己会因此发疯。有趣的是，同一个人可能同时存在对思维的极端消极和积极信念。

I think the first thing is taking a step back and asking yourself, what do you make of your thinking habit? Because a lot of people have very interesting metacognitions, these beliefs about their thoughts. Some people think, if there's a problem that hasn't been solved, thinking about it is somehow inching me closer to some sort of big solution or epiphany. Other people think I'm gonna drive myself crazy. And what's interesting is like the same person can have both very negative and very positive beliefs about their thinking.

因此我建议退后一步审视：这个习惯真的对你有帮助吗？是让你更接近目标，还是削弱了你获得更好视角和情绪管理来解决问题的能力？首先要真正下定决心去改变。当然，若确实需要思考，也存在更有建设性的方式。解决问题与这种无益的恶性循环截然不同。

So I think taking a step back and really taking a look at is this habit helping you? Are you getting closer to your goals, or is this removing you from the ability to have better perspective and managing your emotions for better problem solving? So I think the first thing is really deciding that this is something you wanna put two feet into working on. And, of course, if you do want to think about it, there are constructive ways to think in a more thoughtful way. Problem solving is very different than this circular vicious loop that's unproductive.

对于想要改变且感觉深陷其中的人，明确具体目标很重要。比如如果你总在下班后反复回想不愉快的工作对话，甚至在晚餐和晨间准备时也挥之不去，可以设定目标：'晚上6点到7点半保持专注'或'早晨通勤的7点到8点为新一天做好准备'。设定合理目标外，我还特别推荐用'如何'思考替代'为何'思考。

And if someone wants to start to work on this and they feel like they do this all the time, I think it's helpful to get really clear on a specific goal. And so if you find that you're repeating an upsetting work exchange after hours and it's coming up in your dinner conversations and it's nodding at you before work, really setting a a goal of, like, from six to 07:30PM, I am going to be present from 7AM to 8AM during my morning commute and getting ready. I'm gonna be setting myself up for a better day. So setting reasonable goals. I also really love swapping why thoughts with how thoughts.

把'为什么这事发生？为什么派给我烦人任务而别人升职？'这类'为何'思考，转变为'如何继续前进？'。因为前者像龙卷风般让人陷入死胡同，后者才是赋能的行动计划。

Why did this happen? Why was I assigned this annoying assignment and someone else got a promotion? The why thoughts with how. How can I move forward? Because one is kind of a tornado and a dead end, and another is kind of an empowered plan.

我特别推崇的方法之一——我们在《快乐实验室》讨论过的——是把脑海中的反刍转移到纸上，通过表达性写作来打破循环。写作如何帮助我们跳出反刍怪圈呢？是的，我认为写作是...

One of the ones I really love and and one that we've talked about in the happiness lab before is the importance of switching from ruminating in your head to ruminating maybe on paper to kind of get into the mode of expressive writing. How can writing help us kinda get out of the ruminative loop? Yeah. So I would say that writing is a

这与反复思考略有不同，因为反复思考往往是循环往复的，而写作有开头、中间和结尾。因此它更像是把事情收尾，而非让它们持续盘旋。表达性写作的目标实际上是深入探索你的情感。所以，不同于仅仅肤浅地处理问题，给人们的指导是——那些被布置作业的大学生要详细写下他们最沮丧的经历，持续二十分钟，第二天再用二十分钟回顾这件事如何影响了他们的过去，第三天再用二十分钟写下它现在如何影响他们，以及未来可能的影响。以这种详细、结构化的方式写作，深入感受并真正处理情感的人，抑郁的可能性大大降低，甚至在六个月后反复思考的评分也有所下降，因为写作实际上创造了一种工作距离，让你能够感受，而不是在无结构的情况下草率处理细节。

little bit different than rumination because rumination is pretty circular, and writing has a beginning, middle, and an end. So it kind of closes things out rather than keeps things in a spiral. And the goal with expressive writing is to actually go deeper into your feelings. And so so instead of just glossing over things, the instruction that's given to people, college students who were given an assignment to write about the most upsetting thing that happened to them in detail for twenty minutes and then go back the next day for twenty minutes and write about how it had affected their life in the past and write again a third day for twenty minutes about how it's affecting them in the present, how it might affect them in the future. People that wrote in this very detailed structured way, going deeper into their feelings and actually like processing, were much less likely to be depressed and had reductions on scores and rumination even six months later because writing is actually creating some working distance and allowing you to feel rather than kind of glossing over details with no structure.

这些都是阻止你陷入反复思考的绝妙建议。现在我们来到第三个建议，即通过培养一点痛苦耐受力来减轻压力。什么是痛苦耐受力？

So those are awesome tips for nipping your rumination in the bud. Now we get to tip number three, which is that we can reduce our stress by engaging in a little distress tolerance. What's distress tolerance?

痛苦耐受力是多种因素的结合。我喜欢这样理解：如果你退一步思考，你是如何让生活变得更糟的？通常是因为你不接受现实、过度思考，以及采取那些短期让你感觉更好但像高利率信用卡一样日后需付出巨大代价的行为。因此，痛苦耐受力就是学会全然接受当下的一切，如其本然。如果这听起来令人难以承受，甚至可以从面部开始接受——只需放松你的面部。接受的面部表情实际上会营造一种心态，让你更容易接受现实。比如，如果我堵车时紧咬牙关、身体紧绷，

Distress tolerance is a combination of things. Distress tolerance is I like to think about if you step back and think about how are you making your life worse, you're usually not accepting, overthinking, and doing things that make you feel better short term that are like high interest credit cards you pay a big price for later. And so distress tolerance is all about learning to radically accept what is just as it is in this very moment. If that sounds overwhelming, even accepting with your face, just relaxing your face. The facial expression of acceptance actually creates this mindset that allows you to be more accepting if I'm sitting in traffic and clenching and tensing.

那只会让我在脑海中更加批判，而放松面部——为自己，而非他人——实际上是从外而内开始，让我感到更能接受。我必须告诉你这个故事，上周我刚在监狱里教授了全然接受的概念。班上有人提出了一个绝妙的观点：不应该称之为‘全然接受’，而应是‘全然选择’。

That's just creating a space for me to get more judgmental in my mind, relaxing my face for myself, not for other people actually kind of starts from the outside and I start to feel more accepting. I love this story. I have to tell you, I I just taught radical acceptance in a prison last week. And I learned something so brilliant from one of the people in my class who said it shouldn't be called radical acceptance. It should be called radical options.

因为当你停止对抗时，面前会出现无数选择。

Because when you stop fighting, there's so many options.

天啊，这太有见地了。你也提到过，我们可以通过简单的标签化行为来实现这一点，就是更具体地识别我们正在经历的痛苦耐受力类型，对吧？

Oh my gosh. That's so insightful. I mean, you've also talked about how we can do this simply through the act of labeling just by kind of being a little bit more specific about which kinds of distress tolerance we're going through. Right?

甚至给情绪贴标签，仅仅用一个词描述你的感受，比如‘愤怒’，然后更具体地说明‘我感到愤怒，强度大约是0到10级中的5级’。给情绪贴标签实际上会激活大脑中帮助你调节情绪的部分。这看似简单，比如用一个词定义情绪，但它确实启动了情绪调节的过程。我甚至这样想：你从沉浸其中转变为与之保持一定的工作距离。

Even labeling your emotions, just putting in a word onto what you're feeling, whether that's angry, then getting really specific about I'm feeling angry, like, on a zero to 10 scale at a five. Just putting labels on your emotions actually activates the part of your brain that will help you regulate your emotions. And so it seems very simple, like putting a word on your emotion, but it actually starts the process of regulating your emotions. And I even just think about it as, like, you go from kind swimming in it to getting some working distance from it.

以交通为例，这是我从你的书中学到的一点：上次我遇到严重堵车时，我的边缘系统简直要疯了。我尝试用情感标记法，告诉自己‘我很沮丧，非常沮丧，还有点恼火和些许难过’。听起来可能很傻，但效果出奇地好。

Using your example of the traffic, this is something that I learned from your book is, like, the last time I was sort of sitting in really terrible traffic, I was like, ugh, limbic systems, you know, going ridiculously crazy. I I'm gonna just use the affect labeling. I was just, like, frustrated, like, really frustrated and, you know, kind of, like, annoyed, a little bit sad. And it it was so funny. It sounds so silly.

刚开始这么做时，我甚至带着点自嘲的心态，心想‘我在做情感标记呢，虽然不确定有没有用’。但最终我承认——没错，这就是令人沮丧的状况，事实如此。

And I think even when I first started it, I was almost doing it a little, like, facetiously. Like, I'm doing affect labeling, but I'm kind of not sure it's gonna work. But, like, ultimately, I'm like, yeah. It's it's frustrating. Like, that's what it is.

情绪不过是种体验，我总能熬过去的。这种主动标记的力量超乎想象，当我们意识到‘这只是当下的感受’时，情绪的冲击力就会神奇地减弱。

Like, it's just an emotion. I'll kinda get through it. And so it has the this this active labeling has this power that I think we often don't expect where it really takes, like, the oomph out of our emotions when we realize, you know, it's just a thing I'm experiencing.

完全同意。我常做的进阶练习是：不仅识别具体情绪，还要觉察心智状态。我们都有情绪主导的‘情绪脑’，理性分析的‘理智脑’，以及整合二者的‘智慧脑’——那种融合逻辑与直觉的清明状态。

Totally. And one thing that I like to do that's kind of the next step to this is even just noticing beyond the specific emotion. We all have different states of mind. We all have a kind of an emotional mind where we're governed by our feelings. We all have a reasonable mind where we're just focused on the facts.

当强烈情绪来袭时（比如愤怒），我们会不断吸收加剧这种情绪的想法，就像思维中的‘魔术贴’或‘流沙’。邮箱有垃圾邮件过滤器，我们大脑也需要类似的机制。简单归类‘我正处于愤怒的情绪脑状态’，就能阻断恶性循环。

And then we all also have like wise mind, which is the integration of head and heart and our intuition. And so sometimes we're feeling really intense emotions and we keep them afloat by we're really angry, and then we're thinking more angry thoughts and getting more suspicious and agitated. And even just simply categorizing, I feel angry in an emotion mind. I'm very likely to be like Velcro or quick sand for all sorts of content that is going to exacerbate that feeling. We have spam filters in our inboxes, but we need to kinda test spam filters in our minds.

正念修习最实用的第一步就是觉察：‘我正处于情绪脑状态，我感到焦虑’。顺便说，情绪脑本身很棒——它让我们享受音乐会、舞蹈和电影时酣畅淋漓。

And this is one of the first most practical steps to mindfulness is just noticing I'm in emotion mind. I feel anxious. I'm in emotion mind. And there's nothing wrong by the way. Emotion mind is amazing.

关键是要在合适场景调用对应状态。比如即将开会时若感到愤怒，觉察到自己处于情绪脑，就是通往清醒决策的第一步。

If you are at a concert, if you're dancing, if you're watching an amazing movie, emotion mind is amazing. You just want to make sure that you're in the right state of mind at the right time. So if you're about to go into a meeting and you feel angry, noticing that you're on an emotion mind is going to be a path towards freedom and wisdom.

这就是我们如何应对痛苦的方式。但你也提出我们不必只是忍受痛苦，我们可以采取不同行动来减轻压力。为什么我们总是难以记住其实可以转变压力并采取行动解决问题？

And so that's the type of how we can, like, navigate our distress. But you've also argued that we don't just need to sit with our distress. We can do something different. We can take action so that we feel less stressed. Why is it so hard to remember that we can kind of change our stress around and take action to fix things?

当我们处于压力中时，思维会变得不清晰，总想着大刀阔斧的解决方案。但我们需要记住，就像大行李箱的小轮子，微小的改变也能带来巨大影响。正因我们容易忘记这点，我建议人们制作一个'希望工具箱'——收集那些能提醒你生命美好、给予信念与欢乐的小物件。这听起来或许有些傻，但对于有自杀倾向或确诊癌症的人而言，

When we're stressed, we're just not thinking clearly, and we our mind goes to, like, big fixes. But I think we need to remember that, like, small wheels on a big suitcase, a little can go a long way. And so because we're bad at remembering this, I like to encourage people to create a hope kit, like a collection of items that you can keep handy that just reminds you about the things that have enriched your life and give you a sense of faith and perspective and joy in just looking at them. And this sounds kind of silly, but even people that are struggling with suicidality or people who are facing a cancer diagnosis,

拥有

having

一个希望工具箱能显著提升希望感。我们的思维总会选择性过滤：'一切都糟透了，我必须立刻做件大事来缓解'——但这往往让后续更糟。若我们做些看似平淡的小事，实则在智慧时刻创造了快速调用的资源。

a hope could actually significantly increase hope. So again, our mind goes to kind of selectively filtering. Everything is terrible. I need to do something big that's gonna make me feel better right now and make me feel so much worse later. But if we do something small that's less sexy, we've created in a time of wisdom that we can access quickly.

小小行动就能打开局面。对我而言，随身携带几封亲友手写信和祖母抱着婴儿时的照片，在面对拒绝时比思维惯性的'叠加所有过往拒绝'更能助我恢复。不同人需要不同方法，构思希望工具箱时，建议选择能触动感官、帮你保持正念的物品——虽然保持正念很难，但花几分钟看看与朋友的合照，边看边播放喜爱的歌单，桌上摆着最爱的香薰蜡烛（不必临时去柜子取），就是真正的自我关怀。

We can make so much headway. And so for me, just having a couple of notes people have written to me handy and a picture of my grandma holding me when I was a baby helps me bounce back so much more in the face of rejection than what my mind wants to do, which is like lump every rejection on top of the one that I'm experiencing in this moment. And different things work for different people and for people thinking about what would I wanna put in a hope kit. I think really thinking about things that touch your senses that help you be mindful, but it's really hard to be mindful. But if you can be mindful by really taking a few minutes to look at photos of you and your friends and maybe have a nice playlist going with the photos and have your favorite scented candle, you know, right at your desk so you don't have to grab it from a closet or like being truly self compassionate.

我还想强调健康自我安抚与希望工具箱的区别。我们常想彻底逃避而非快速充电，就像需要加油却把车停在加油站不前行。希望工具箱正是那个让你加完油后继续前进的小小能量站。

Another thing that I wanna tell people is, like, the difference between healthy self soothing or having a hope kit. And what we often wanna do is we often kind of totally avoid and don't do things to kind of give ourselves a quick pick me up. We take a total, like, detour. We you know, maybe we need a little bit of gas, but we don't wanna, like, park ourselves in the gas station and not go to our final destination. And so the hope kit is kind of a little pick me up that can then actually bring you forward.

另一种行动方式是反其道而行。你曾称之为'终极心理健康技巧'的行为激活疗法，具体指什么？

Another way that we can take action is to literally act the opposite. You've actually referred to this as the ultimate mental health hack, this idea of behavioral activation. What does this mean?

因此，所有情绪不仅仅是我们感受到的东西。情绪是在我们有想法时产生的，这些想法会在我们体内引发生理感觉，进而催生行为冲动。比如当我感到悲伤时，我可能在想着自己不够好，或事情超出承受范围，感到不堪重负和孤独。接着身体可能出现沉重感和紧绷感，而行为上可能会退缩、过度思考，或是无意识地刷负面信息。

So all emotions aren't just something that we feel. Emotions are created when we have thoughts, and then the thoughts create physical sensations in our bodies and then we have action urges. And so if I feel sad, I'm probably thinking thoughts about not being good enough or things are too much for me to handle and I'm really overwhelmed and lonely. And then maybe in my body, feel heaviness and tension. And then my behavior might be something like withdrawing or overthinking or just mindlessly doom scrolling.

所以情绪并非被动降临，我们在共同创造情绪的过程中扮演重要角色，就像我们能共同制造压力一样。人们常以为顺从情绪行事能帮助自己，但这些实际被称为情绪驱动行为——它们只会加剧我们的感受。你需要退后一步觉察：当前情绪是什么？它驱使你做什么？这么做最终真对你有益吗？短期来看，顺从情绪或许让人舒服。

And so emotions don't just happen to us, but we have a huge role in co creating them the same way we can co create our stress. And so a lot of times people think that acting how they feel will kind of help them, but these are actually technically known as emotion driven behaviors. And what they do is they intensify our feelings. And so you need to take a step back and notice what is the emotion that you're feeling, what is the emotion driving you to do, and is doing that thing ultimately gonna help you? And so short term, it might feel kind of nice to do the thing that your emotion wants you to do.

但若想真正改变人生轨迹，你必须逆着感受行动。若因羞耻感而退缩，就是在向羞耻投降。羞耻赢了，你输了，羞耻将持续主宰你。

But if you actually wanna change the course of your life, you need to act differently than how you feel. So if you feel ashamed and you withdraw, you're giving into shame. Shame is winning. You are losing. You're gonna maintain shame.

羞耻感会滋长，成为你生命的底色，你会始终觉得自己是最大的失败者。但若在感到羞耻时放下手机，在聚会上与人眼神交流，主动向想结识的人自我介绍——尽管内心可能怀疑'我真的可以吗'——当亲历他人点头认可时，你的羞耻感就开始萎缩。

You're gonna grow shame. Shame is going to be the defining quality of your life. You're gonna continue to feel like the biggest loser. But if you feel shame and put your phone away and make eye contact with people at a party and introduce yourself to the people that you actually want to speak to, Like, it's hard to believe like, I'm okay. But when you have lived experience that people are nodding and people are validating you, your shame starts to shrink.

所有心理健康问题的循证治疗都表明：当情绪不合情理时，采取相反行动不仅能显著改善感受，更能提升生活质量。比如婚姻不幸时，你或许想翻旧账、发愤怒短信、向人抱怨。但若能不带怨恨地做些小体贴之事——关键在于必须全心投入。

And so across all mental health conditions, the evidence based treatment is when an emotion is not justified. Acting opposite the emotion will significantly improve not only how you feel but your quality of life. And so if you're unhappy in your marriage, maybe you wanna like replay the past mistakes and send angry text messages and complain to people. But doing something slightly nice for your partner that feels like something you could do without being resentful or begrudging. And the trick is that you need to do this all the way.

相反行动不是劈叉式勉强，而是全身心投入。若在付出时内心想着'没人这样对我''这不公平'，就背离了本质。

Opposite action is like not the splits. It's two feet in. It's mind and body. So if you're doing something nice, you're not having an inner narrative of no one does this for me. This isn't right.

需要带着'我真心在乎这个人，希望他们醒来喝到美味咖啡'的信念，观察感受是否会因此改变。相反行动在伴侣治疗中有效，也是所有焦虑症治疗的基石——当恐惧与情境不匹配时，练习应对恐慌作为解药，或主动进行令你畏惧的公开演讲，通过行动改变感受。

It's with your head and heart that I care about this person. I want them to have a delicious cup of coffee when they wake up and see if my feelings will change as a result of this. So opposite action is helpful with couples therapy. Opposite action is the cornerstone of all treatments for anxiety disorders when your fear does not fit the situation you're in, acting different than how you feel, whether that's practicing panic as a cure for panic or taking up public speaking if that makes you wanna run the other way.

我认为即使是那些通常伴随压力的典型情绪也是如此。对吧？比如，即使当你感到不堪重负时，我觉得有时采取相反的行动反而是对我有帮助的方式。就像我看着我的日程表，它看起来简直像在说，天哪。

And I think even kind of the typical emotions that often go with stress. Right? Like, even when you're feeling overwhelmed, I think sometimes acting opposite has been the sort of thing that helps me. Right? Like, I look at my calendar, and the calendar will just be feeling like, oh my god.

它已经超负荷了。我会停下来想一想，如果我的日程没有排得这么满，我会怎么做？如果我感到不堪重负，我会给朋友发个消息问候一下。我会用这五分钟做些滋养心灵的事，而不是反复纠结或查看邮件。

It's overflowing. I'll take a moment and think like, well, what would I be doing if my calendar wasn't overflowing? And I was feeling overwhelmed. Like, I'd text a friend and sort of check-in. I'd use these five minutes in sort of nourishing ways rather than sort of ruminating and checking by email.

而当你这样做时，虽然不会改变排满的日程，但它能让你进入更好的心态，这样你的生理状态就不会以同样的方式感到超载和压抑。这就像是一个强大的技巧，即使在你预期它不会奏效时。而且这和假装不同。我认为这是人们对‘反向行动’理念常有的误解——以为只要假装自己没有不堪重负就行了。

And all of a sudden when you act like that, it doesn't change the overflowing schedule, but it just puts you in a better mindset so that your physiology is not feeling kind of overflowing and overwhelmed in the same way. It's, like, such a powerful hack, like, even when you don't expect it to work. And it's different than faking it. I think this is one of the things that people get wrong about this idea of acting opposite. You think, well, I'll just pretend like I'm not feeling overwhelmed.

不，不是的。它真正关乎的是投入到具体行动中。

No. No. It's really about engaging in the actions.

对吧？回到压力这个话题，我觉得这非常重要。当我们压力大时，往往同时应付太多事情。我们再次把自己置于一个无法满足所有要求的境地，因为我们在同时处理太多事务，就像拎着太多袋子。

Right? And just to come back to the stress because I think that's so powerful. When we're stressed, we're often juggling too much. We were, again, putting ourselves in this place where we can't possibly meet the demands because we're juggling too many things. We're carrying too many bags.

总有东西会垮掉。但如果我们一次只做一件事呢？通常当我们压力大时，还会开始做所谓的‘伪生产力’事情，比如清理收件箱而不是准备你需要做的演讲。所以，从一个可行的小目标开始，全神贯注地完成它，并明确：如果我觉得自己能胜任，或者如果我真的在好好支持自己，我会做什么？我特别喜欢这个观点，因为我认为摆脱压力的唯一方法，就是像你拥有充足空间时那样行动——不过度追求完美，一次只面对一件必须面对的事。

Something's gonna break. But what if we just do one thing at a time? Oftentimes when we're stressed also, we start doing, like, pseudo productivity, which is called, like, procrastivity, which is, like, clearing out your inbox rather than working on the talk that you need to give. And so just starting with a work able goal and doing it with your singular focus and being clear on, like, what is the thing I would do if I felt capable of doing this or if I really was being a good friend to myself and a good cheerleader. And so I love this because I think the only way out of stress is doing what you would do if you were acting spacious, which is, you know, not being overly perfectionistic and actually facing the thing that you need to face one thing at a time.

而且必须停止这种‘伪生产力’，我之前没听过这个词，它简直成了我2025年最爱的词汇。这正是我非常需要拒绝的行为模式。

And and stopping this procrastivity, I had not heard that word, and it's like my new favorite word for 2025. Like, that is a thing I need to reject very, much.

嗯，这其中的妙处在于，仅仅是注意到情绪本身就像是在给它们贴标签。那就像灵光一闪的瞬间，突然意识到‘哦不，我该收拾桌子了’——这种拖延行为。然后就能优雅地转换状态。

Well, the cool thing about that is even noticing it is kinda like labeling your emotions. It's like this light bulb moment where it's like, oh, no. I think I need to start cleaning up my desk. Procrastivity. And then it's like a nice pivot.

关于假装的问题在于，当我细想时，那几乎像是在压抑情绪。比如在发表主题演讲时假装镇定，而实际上压力山大只会更煎熬。相反，若承认‘我感到紧张很正常，因为这场面对我很重要’，并允许自己感受这些情绪。

The thing about faking it is faking it is and when I think about that, it's that sounds almost like suppressing your emotions. So it's like pretending that you feel really calm when you're giving a keynote. And that is gonna be really stressful if you feel really stressed. If instead you accept, it makes total sense that I feel a little shaky because this situation really matters to me. And allow yourself to feel those feelings.

你反而能更从容地发言并把握这类机会。这不是伪装。有些客户告诉我他们的情绪没有立即改变，我会说这很正常。比如你对家人感到恼火，但重视家庭是你价值观的一部分。

You're gonna be in a much better position to actually speak and sign up for those kinds of opportunities. And so it's not faking it. And some of my clients tell me that they don't feel like their emotions are changing right away. And what I tell them is it's okay. Like, if you feel really annoyed with someone in your family, but it matters to you, part of one of your values is including them in your life.

第一次约他们喝咖啡时没有立刻产生更多好感也没关系。反向行动的目标不仅是改善情绪，更是活出你想要的人生。

It's okay if the first time you meet up with them for coffee, you don't immediately have more feelings. The goal of opposite action is not just to feel better. It's to have the life that you wanna live.

采取反向行动真是绝妙的策略。若感到慌乱，只需表现得放松就能平复心情；当内心咆哮时，强迫自己用最温和的语气说话。现在进入短暂休息，稍后珍妮将在《快乐实验室》继续分享技巧。良好的沟通对生活至关重要，无论是人际还是职场。

Taking opposite action is such a clever strategy. If you're feeling flustered and panicky, just act relaxed, and you can slow your roll. If you're feeling like you wanna scream and let out your inner hulk, force yourself to speak as calmly and gently as possible. It's time for another short break, but Jenny will be back with more tips when the happiness lab returns in a moment. Good communication is essential in life, both personally and professionally.

我朋友马特·亚伯拉罕的播客《快速思考，智慧表达》能帮你提升这方面能力。每周马特会与包括我在内的专家探讨实用研究技巧，比如如何深度对话、成为更好的倾听者、在冲突中清晰表达。本月节目特别推出科技工具创作者系列，教你用工具改善职场沟通与生活。若想提升沟通水平，每周二可在任意播客平台收听，更多内容请访问fastersmarter.io。欢迎回来。

And my friend, Matt Abraham's podcast, think fast, talk smart, can help you do better with that. Each week, Matt sits down with experts, including me, to share practical research backed tips to help you learn things like how to connect deeply in conversation, how to be a better listener, and how to communicate clearly through conflict. And this month, think fast, talk smart features a mini series with tech tool creators on how to use their tools to improve your professional communication and your life. So if you're ready to level up your communication game, listen every Tuesday wherever you get podcasts and find additional content to level up your communication at fastersmarter.io. Welcome back.

《快乐实验室》‘如何不再为压力焦虑’指南的最后部分由亚马逊赞助播出。珍妮·泰特斯博士已指出我们需要承认并接纳压力反应。但她接下来的建议——至少对我而言——是个重大启示：若能记住我们承受压力是为了更崇高的目标，就能更好地应对压力情境。而我

This final portion of the Happiness Lab's guide on how to stop stressing about stress is presented by Amazon. So far, doctor Jenny Tates has explained that we need to acknowledge and accept our stress response. But her next tip was a big revelation, at least for me. Jenny says we deal better with stressful situations if we can keep in mind that we're enduring the stress for some greater noble cause. And I

我认为当我们感到压力时，我们只会聚焦于眼前的事物，而失去了对重要事情的宏观视角。就像有个禅宗故事讲一个人骑马飞奔，有人问他要去哪儿，他说‘我不知道，问马吧’。这种生活方式真的压力山大。

think when we're stressed, we're just zooming in on what's immediately in front of us, and we don't have a broad perspective about what matters. And it it there's like a zen story about a man riding a horse, and someone asks him, where are you going? He says, I don't know. Ask the horse. And that is a really stressful way to live.

从事一份你不一定喜欢的工作，唯一理由可能是养家糊口。当我能将‘虽然不适但愿意坚持，因为在乎让家人温饱’这样的点连接起来时，原本困难的事就变得稍微能忍受且有意义了。拥有更宏大的目标感实际上能帮助我们管理情绪——研究表明，对人生目标清晰的人，在面对情绪刺激（如观看痛苦图片）时恢复更快；他们的身体压力反应也能更快平复。我觉得从现实角度说，每个人都值得想清楚自己生命的意义所在。

The only reason to work in a job that you don't necessarily like might be to feed your family and connecting the dots that I'm willing to do this even though it's uncomfortable because I care about putting food on the table actually makes something that's difficult a little bit more tolerable and meaningful. And so having a larger sense of purpose actually helps us manage our emotions and studies. People that have a clear sense of their life purpose actually bounce back faster when they're faced with emotional content like looking at painful pictures. People that have a clear sense of purpose, their body stress response bounces back faster. And I just think if we just practically, we all deserve to have kind of a sense of what we want our lives to stand for.

当压力令人窒息时，我最喜欢做的一件事就是退后一步列出清单。如果你觉得‘我太忙了，没空思考人生目标’或‘写不出完整的人生信条’，其实只需退一步想想：这些是我生命中重要的事。希望大家现在就能花点时间思考这个。

And one of my favorite things to do when stress feels like it's all consuming is simply taking a step back and listing. If you're like, I'm too busy. I don't have time to think about my life purpose in like a big way or like a mission statement that's really solidified. Simply taking a step back and thinking about, okay, these are the things in my life that matter to me. You know, I would love for people to take a moment to think about this right now.

健康、人际关系、爱好、回馈社会、事业...对我们重要的事情太多了，对吧？退一步写下你的核心关注领域，再想想你希望在每个领域如何表现。

You know, health, relationships, hobbies, giving back, career. There's so many things that matter to us. Right? And taking a step back to write out what matters to you. And then maybe how you wanna show up in each of those domains.

用饼图呈现生活各维度的权重会带来新视角。比如某段关系出现问题，它可能只占你人生饼图的10%，但在我们脑中却膨胀成85%。明确的目标感让我们更全面看待生活，更愿意做艰难但正确的事。

And then depicting the relative weight of each of those facets of your life in a pie chart can even help give you some perspective. If things are not going well right now with a specific relationship, maybe that's 10% of your life pie. But in our minds, it can easily become 85% of our life pie. And so having a clear purpose helps us see our lives more holistically and helps us be more willing to do the things that are hard.

虽然你给了这么多科学验证的好建议，但压力来袭时，即使知道这些方法仍会感到无从下手。总有种犹豫感——‘天啊，我哪有空思考人生目标’。

As we talked about these strategies, like, you've given us so many awesome evidence based tips. But I know that sometimes what happens when I'm stressed is, like, I know these tips, but it can still feel, like, really overwhelming to kinda engage with them. Right? There's a sort of hesitation that creeps in that even though I know these strategies, it's like, ugh. I I don't have time to think about my purpose.

那时我只想要个立竿见影的应急技巧。正因如此我特别爱你的书——连这种崩溃时刻都有对应策略。这就引出第六个诀窍：当其他方法都失效时，我们可以‘劫持’自己的身体。为什么身体干预对缓解压力特别有效？

I just need to do something that's an incredibly quick hack. And one of the reasons I really love your book is that you also have strategies for that too when everything is feeling really overwhelming. And that gets to tip number six, which is that when all else fails, we can sort of hack our body. Why is hacking our body so helpful when it comes to stress?

许多人认为他们需要外在的东西，比如药物或酒精来让自己感觉更好，但实际上你的身体就是最好的药房。我们常常忘记如何依靠身体这个最佳药房，但只要掌握方法，短短几分钟内你就能显著改善感受。

So many people think that they need something outside of themselves, a medication or a drink to feel better, but your body is actually your best pharmacy. And we often forget how to lean into our body being our best pharmacy, but in a matter of minutes, you can dramatically improve how you feel if you know how.

那么有哪些超级简单的方法能改变我们身体的反应模式呢？

And so what are some, like, super simple hacks of changing the way our body is responding?

我介绍过一种叫TIP的方法，可以把它想象成身体的'Ctrl+Alt+Del'快捷键。TIP是个缩写：T代表温度（Temperature），I代表高强度运动（Intense exercise），P代表节奏呼吸（Paced breathing）。

There's one that I introduced called TIP, which I think about as almost like the control alt delete for your body. And TIP is an acronym. T stands for temperature. I is intense exercise. P is paced breathing.

最后一个P还代表渐进式肌肉放松（Progressive muscle relaxation）。我们逐一讲解：首先是温度法，准备一个沙拉碗装满冰水，设定30秒计时，屏住呼吸将脸浸入冰水中。这听起来像某种奇怪的TikTok挑战，但背后有大量研究支持。我们都有哺乳动物潜水反射。

And the final p is progressive muscle relaxation. And we'll go through those. The first thing with the temperature is taking a salad bowl and filling it with ice water and setting a timer for thirty seconds, holding your breath, submerging your face in the ice water. This sounds like some sort of weird TikTok trend, but there's a lot of research behind it. We all have a mammalian divert reflex.

当人体在缺氧状态下浸入冷水时，心率会减缓，血液会从非重要器官流向重要器官。即使听起来很怪异，如果你戴着苹果手表就会发现心率明显下降。当然，人生的意义不在于把脸泡冰水里——但当你陷入恶性循环、感到恐慌或被无用念头困扰时，30秒就能通过生理改变心理状态，同时证明你有能力完成困难的事并快速改变感受。需提醒：心脏病患者不宜尝试，因为这会快速降低心率。

And when the human body is submerged in cold water without oxygen, it slows down our heart rate and redirects blood flow from nonessential to essential organs. And so even if this sounds really weird, if you are wearing an Apple watch, your heart rate will decrease significantly when you do this. And, yes, the point of life is not to be submerging your face in ice water. But if you're in a moment and you're making things worse for yourself and you feel like you're panicking and you have thoughts that aren't serving you, in thirty seconds, you can do something that shifts your physiology mental state and also reminds you that you can do something difficult and that you can feel different in a matter of seconds. I should just say that this is not a good strategy for people that have heart conditions because of the your heart rate will come down quickly.

但冰敷面部确实能让陷入强迫性沉思或'冻结'状态的人大吃一惊——冻结你的脸反而能神奇地'解冻'你。I指高强度运动，不是跑马拉松或上60分钟健身课，而是快速做1-2分钟波比跳或原地高抬腿跑（尽量让膝盖碰到鼻子），类似这样的运动。

But the ice face is something that people are really surprised when they're in a vicious cycle of rumination or if they feel frozen. Freezing your face will surprisingly unfreeze you. And then I is intense exercise, and this is not running a marathon or going to a sixty minute workout class. Just briefly doing something like burpees for a minute or two or running in place but bringing your knees up to your nose as best you can. I'm doing something like that.

这些方法能同时改变你的身体和思维状态，你的想法会自然转变。P代表节奏呼吸——降低呼吸频率。人类平均每分钟呼吸18次，通过吸气5秒（我们现在可以一起练习）将呼吸放慢到原来的三分之一。

These things are changing your your body and also your mind. You're not gonna be able to be thinking the same thoughts. P is paced breathing is slowing down your respiratory rate. On average, we breathe about 18 breaths per minute. And if we slow our breath to about a third of that by breathing in for five, we can all do this together.

用鼻子深呼吸。你可以轻轻闭上嘴唇，吸气五秒呼气五秒。坚持几分钟后，这实际上能降低你的血压。

Breathe through through your nose. You could gently close your lips in for five and out for five. If you do that for several minutes, that actually lowers your blood pressure.

说真的，哪怕只做一次。我刚才跟着你做了一下，突然就感觉，哇，确实好多了。多神奇啊。就像人们总说的——当你烦躁时就深呼吸，听起来像废话。但它其实是在激活你身体里一个通常极难调控的机制。

Or even just once, honestly. I would just I just did that with you, and now all of a sudden I'm like, oh, I actually do feel better. Just so funny. It's one of these things where people tell you if you're upset, like, take a deep breath, and it sounds so kind of frustrating. But what it's really doing is it's hacking a part of your body that's kind of incredibly hard to hack.

你正在真正调控自己的副交感神经系统。完全正确。我认为唯一的限制条件

You're really hacking your parasympathetic nervous system. Totally. I I think the only qualifier

是当你感到窒息时就不适用了。但除了恐慌发作的时刻，是的，深呼吸。劳里，我必须告诉你，写这本书时我大受震撼。我采访了理查德·布朗医生和

is if you feel like you can't breathe, that is not the one I would go to. But other than times when you're feeling panic, yeah, taking a deep breath. I have to tell you, Laurie, I was blown away, working on this book. I interviewed Doctor. Richard Brown and Doctor.

帕特里夏·格巴格医生，这两位哥伦比亚大学的精神科医师已从开药转向呼吸疗法教学，现在甚至正在教乌克兰民众治疗性呼吸练习。他们告诉我，战区的人们竟能借此找到内心平静。这个事实让我如此感动，以至于本书部分收益将捐给他们的基金会——因为我们都以为深呼吸改变不了现实，但它确实能扩展你应对现实的能力。我们需要强化内在系统来应对充满压力的外部世界。

Patricia Gerbarg, who are psychiatrists affiliated with Columbia University, who moved away from prescribing medications to prescribing breath work, who are teaching breathing all over the world, therapeutic breathing exercises even right now to people in Ukraine. And they are telling me that people in war zones are actually finding tranquility within. And I was so moved by this fact that a portion of the proceeds from my book is going to their foundation because we think, yeah, taking a breath is not gonna really change my reality, but it does. It expands your ability to cope with your reality. And we need to strengthen our inner system to deal with a stressful outer system.

最后一个P是渐进式肌肉放松法。很多时候你会觉得只有按摩才能放松，但其实你可以快速自我按摩。即使从未尝试过也很简单：先绷紧额头再放松，感受紧张与松弛的差异；随着呼吸逐步释放更多压力；接着对嘴唇做同样动作——抿紧后松开。很多人甚至没意识到自己耸肩到耳朵高度、眉头紧锁、尤其是拳头攥紧。其实有很多方法能为身体创造更多舒展空间。

And then the final P is progressive muscle relaxation. And so a lot of times it might feel like the only way for you to relax is to get a massage, but you can give yourself a quick massage. Even if this isn't something you've tried before, this is quite easy to do by tensing your forehead and releasing and noticing the difference between tension and relaxation in your forehead and then with each in and out breath releasing more and then doing the same with your lips, tensing your lips by bringing your lips together, releasing. A lot of us don't even realize that we're our shoulders are touching our ears and we're scowling and we're tightening our fists especially. There's so many things we can do to just create a little bit more space in our bodies.

再次强调，降温法、剧烈运动、节奏呼吸和渐进式肌肉放松都是我们几分钟内就能快速完成的。我敢保证你只会感受到身心舒展和当下的专注感。

And, again, the temperature, intense exercise, paced breathing, and progressive muscle relaxation are things we can all do really quickly in a matter of minutes. And I don't think that you're going to have anything but a sense of expansiveness and present focus.

我们几分钟内就能做到的第七个建议是：我们可以‘欺骗’自己的感官。我最喜欢的方式之一是用触感自我安慰，这个灵感来自你的书——比如记得穿上毛绒袜子，给自己一个拥抱。谈谈为何感官对改变压力反应如此有效。

Another thing we can do in a matter of minutes is your tip number seven, which is that we can hack our senses. One of my favorite versions of this is your idea that we can comfort ourself with touch, which is something that I've taken from your book, just kind of remembering, like, oh, I can put on some fuzzy socks. You know? I can give myself a little self hug. Talk about why our senses can be so powerful for changing our stress response.

我们常陷入双重打击：大脑在苛责我们，身体也仿佛在背叛我们。但若你刚收到负面反馈，简单如将双手放在心口，真的能产生拥抱般的安抚效果。这听起来老套，但有研究证实其真实性。通过这些小动作自我认可，传达‘我的情绪很正常’的信号。我认为触觉正是培养自我慈悲的关键。

We get into this two punch of our mind is bullying us and then our bodies feel like they're rebelling against us. But doing something like if you just received difficult feedback, like putting two hands on your heart, can really feel like a hug. And this sounds corny, but there are studies that show this to be true. And doing small things to self validate that communicate that our feelings are normal and to be expected. And I mean, I think self compassion is so key in finding ways through touch.

从出生那刻起，我们就通过触摸获得安慰。疫情期间人们隔离时对此尤为渴望，抱怨连连。给朋友拥抱很美好，若独处时——比如按摩自己肩膀——也同样有效。

From the moment we're born, we're comforted by touch. And this is something that people really crave and really complained about during periods of isolation during the pandemic and giving your friends a hug is so lovely. And if you're on your own, you know, massaging your shoulder.

给自己拥抱效果也不错。这些都是压力事件发生后可用的策略。但你的书还提到未雨绸缪的方法，我的第八个建议就是：通过心理预演来保护自己。

Giving yourself a hug works pretty well too. Yeah. So those are all strategies we can use maybe after something stressful happens. But your book also goes through things we can do to get ahead of things before stress starts so we can kind of beat it. And one of my favorite strategies in this, which is my tip number eight, is that we could mentally rehearse to kind of protect ourselves.

你所说的

What do you

心理预演指什么？神奇的是，当我们在脑海中模拟某个情境时，若真正预演应对过程，激活的脑区与实际经历时相同。面对看似压倒性的事情时，我们常反其道而行——忧虑、恐惧、

mean by mental rehearsal here? So there's this incredible thing that when we imagine a situation in our mind, if we actually rehearse ourselves in that situation, we use the same parts of our brain that we'll actually use in the situation. And so oftentimes we're facing something that seems overwhelming, and we do the opposite of this. We worry. We dread.

做最坏打算。但若用‘应对预演’替代恐惧，不是过度乐观而是现实地想象：事情即将发生，我会坐到桌前，虽然想刷社交媒体，但我会关闭所有干扰，设定专注时间——这种心理排练能真正促使我们行动。

We expect the worst. But if we swap dread with coping ahead, actually imagining not overly idealistically, but realistically, this thing is gonna come up. I'm gonna sit down at my desk. I'm going to wanna go bounce around social media and news sites, but instead I'm going to close everything out, set a timer for this amount of time. That actually sets us up to do just that, the mental rehearsal.

这是许多运动心理学家常用的方法，确实很有帮助。我个人在写这本书时就发现，通过心理预演来准备深度工作非常有效。我认为这是一种强大的资源利用方式，能为我们奠定成功基础，而非让我们陷入自我怀疑和挣扎。

This is something that a lot of sports psychologists use. It's really helpful. I found it personally helpful with writing this book of just like the mental rehearsal of sitting down to do deep work. But I think it's a powerful way to use our resources to set us up for success rather than to set us up for not believing in ourselves and struggling.

另一个我们可以提前利用的资源是幽默感，在压力来临前找到幽默。为什么幽默对缓解压力如此有效？

Another resource we can use to help ourselves kind of ahead of time is we can use a little bit more humor, and we can find humor before the stress kicks in. How is humor so helpful for fighting stress?

噢，我太喜欢这个了。我觉得如果你能在艰难时刻逗人发笑，真的能改变他们的视角。幽默让我感到无比自由和快乐，这是我们每个人都需要的。生活就像跷跷板——我们提升的积极情绪越多，消极情绪就会越少，研究也证实了这一点。

Oh, I love this. I just feel like if you can make someone laugh in a hard moment that really shifts their perspective. I find humor so personally liberating and joyful, and we we all need. I mean, I think it's almost like life is like a seesaw. The more positive emotions we elevate, the more negative emotions come down, and this is something that's true even in the research.

那些接受新型'积极情感疗法'治疗的人，即使没有直接针对焦虑和抑郁，症状也会减轻。所以学会自嘲、和你的焦虑玩闹很重要。比如我在纽约时住在糖果店楼上，橱窗里有只叫'暴躁猫'的大毛绒玩具...

People that are focused on a newer treatment called positive affect therapy. They reduce their anxiety and depression even if that's not targeted. And so being able to, like, laugh and play with yourself and giving your anxiety funny, like, don't know. When I was living in New York, lived on top of a candy store. And then and then in that window of the candy store, there was this big stuffed animal called grumpy cat.

光是注意到'暴躁猫又来了'这种念头，就能快速获得抽离视角的幽默感。我认为带着寻找趣事的心态生活能转变视角，幽默不仅对你自己有益，也能感染周围的人。

And even just, you know, noticing like, okay, grumpy cat's coming around. That's a quick way to kind of get some distance and perspective and to play with it. And I think going through life looking for funny things kind of shifts your perspective, and humor is not only good for you, but also the for the people around you.

没错。这不仅能调节你自己的压力，还能缓解身边人的压力。真是个好建议！现在来到第九条建议，也是最后一条——通过规划快乐来保护自己，这个观点延续了引入积极情绪的思路。

Yeah. It's a way of kind of regulating not just your stress, but the stress of the people that you happen to find yourself with. It's such a good tip number nine. Now we get to my final tip, which sort of builds on this idea of bringing in positive emotions. We can protect ourselves by plotting out our joy.

你甚至主张我们应该'与快乐预约时间'。具体是什么意思呢？人们总想着'等有空了再联系朋友'或'改天去看场电影'，但实际上我们需要主动规划快乐来储备能量。培养积极情绪既能扩展内心资源，又能降低对消极情绪的敏感度，形成压力缓冲层。

And you argue we should even make appointments with our joy. Kind of explain what you mean there. It's so easy to feel like when I have time, then I will call that friend or finally go to see a movie in the theater or figure out a nice hiking trail in my neighborhood. But actually, like, we need to plot joy to have the energy. We need to again, like, expand our inner resources and doing things to cultivate positive emotions actually reduces our vulnerability to negative emotions and creates a buffer for stress.

因此，有意规划值得期待的事情，并学会真正品味它们。专家建议，如果你做了件愉快的事，可以在脑海中重温或大声描述出来，比如与朋友相聚时，即使只是隔着房间目光相遇然后跑过去拥抱的瞬间，就像在那家充满秋日气息的可爱咖啡店里。这非常有效，因为我们总是从一个困境陷入另一个困境，需要明白规划和享受快乐时光就像往银行账户存钱，既能抵消压力，也能让你享受生活。关键要记住，这样做不仅对自己有益，也惠及身边人。当你能量不足时，很难向在乎的人传递积极情绪。

And so intentionally planning things to look forward to and then learning to actually really savor them. So if you did something pleasant to repeat it in your mind or even actually say out loud is what experts say to do, specific highlight of that experience, like if you met up with a friend, like even just the moment of your eyes catching one another across the room and then running to give each other a hug, like in this cute coffee shop that smelled like, oh, I don't know, fall. That is so helpful because, again, I think we just go from hard time to hard time, and we need to realize that planning and savoring moments of pleasure is like putting money in your bank account that offsets your stress and also allows you to enjoy your life. And a huge thing that we need to remember is doing these things is not just good for us, but good for the people around us. And it's really hard to bring positivity to the people that you care about if you are running low.

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我最喜欢这个策略的地方在于提前规划。因为当我特别感到压力山大时，增加这些愉快事项会有阻力。但如果早就写在日程里——比如早已安排好与朋友的电影之夜，或提前几周约好要和关心的人共进晚餐——最终就能坚持执行。所以我喜欢这种预先安排快乐的方式，确保在你真正需要时它就在那里。

my favorite things about the strategy is that you talk about planning this ahead of time. Because I know that for me, especially when I'm feeling really stressed and overwhelmed, there can be some friction about adding in these pleasant things. But if it's already in the calendar, right, I already have a movie night with my friends or I've already planned dinner, you know, with people I really care about who I'm gonna have a really fun time with weeks in advance, then it winds up sticking around. So I love the sort of anticipatory adding the pleasure in ahead of time so that it's there when you really need it.

没错。你说的很有道理，因为我们可以期待、品味并事后重温。把计划写进日程对我很有效：当我知道有严格截止时间时，之前的效率反而会提高。知道必须在这个时间前完成，因为日历上有晚餐约会，实际上减少了任务间的跳跃，更能专注单任务。

Yeah. And I I think what you're saying is so impactful because we can anticipate it and savor it and then re experience it afterwards. And then I think also just strategically having it in your calendar, this happens to me all the time. If I know that I had a hard stop time, that makes the time right before that much more productive. And so I think just knowing I gotta be finished by this time because I have this dinner on the calendar actually leads to less, you know, bouncing around between tasks and more monotasking.

所以我认为这既能带来快乐，也有助于处理那些让我们压力山大的事情。

And so I think it's good for joy and it's also good for the things that are stressing us out to actually tackle those.

我们讨论了应对压力的方法，但有时压力会演变成临床问题。比如有人经历全面恐慌发作时，当情况真正失控，有什么特别应对技巧吗？

So we talked about kind of ways that we can deal with stress, but, you know, sometimes stress dips into the clinical. Right? For example, if somebody's going through a moment of total panic. Any particular tips for tackling that when things get really out of hand?

对恐慌症患者而言，最反常识的是：练习恐慌才是摆脱恐慌的路径。与其担心'我会在高速路上突然出汗、窒息、感觉无法安全驾驶'，不如主动在安全环境中练习这些生理反应。刻意花一分钟过度呼吸——这种面对你想回避的身体感觉的'内感受暴露疗法'，是被证实最有效的抗恐慌方法之一，见效快得出人意料。

For people that have panic, one of the most surprising things people don't realize is that practicing panic is the path out of panic. And so rather than worrying, I'm gonna be on the freeway, and I'm gonna start sweating, and I'm gonna feel like I can't breathe, and I'm gonna feel like I can't drive safely. Rather than waiting for that moment to surprise you and catch you off guard, if you can practice panic, if you can recreate those very physical sensations that you are and will never pop up in your life if you can actually practice those on purpose in a safe space, spend a minute hyperventilating. Surprisingly, interoceptive exposure facing those physical sensations that you want to avoid is one of the most proven paths out of panic. And it works surprisingly well, and it works in a relatively short amount of time.

在安全环境中进行这样的练习，就像在心理上为这些情绪铺开欢迎垫。因为我们常做的反应如同中国指套陷阱——身体感到不适时，我们评判它，感到更受束缚，越是挣扎，就陷得越深。

Doing this in a safe environment helps you kind of metaphorically put out a welcome mat when these things show up because what we often do is almost like a Chinese finger trap. We feel physically uncomfortable. We judge it. We feel more constricted. The more we fight, the more stuck we are.

但若能主动接纳并保持'见怪不怪'的态度——我在家常做这种练习，我清楚这是什么。就像情绪如浪潮般起伏，当我不过度关注时，生理反应自然变化。这个解放性的技巧让我震惊于它对来访者的改变效果。

But if we can lean in and have an attitude of been there, done that, I practice this at home. I know what this is. My just like my emotions come in waves. My physiology changes when I don't hyperfocus on it. It's a really liberating technique that I've been blown away by its impact on my clients.

听众们一定要看看这本书，还有你设计的'压力重置卡'——那些解释技巧的小卡片，不用翻完整本书就能找到。我特别好奇：写这本书时，随时调用这些策略是否帮你度过了高压阶段？

So listeners should definitely check out the book, and they should also check out this stress reset deck you have, which is just like little cards that explain these things. You don't have to flip through a whole book to find them. I'm just so curious writing this book. Has kind of having all these strategies at the ready helped you get through really stressful periods?

我写这本书，正是因为过去二十年积累的这些策略改变了我的人生。它们就像我时刻佩戴的项链珍珠，珍贵得不该独享。每当压力来袭，我会退后一步自问：我的行为模式是什么？当前思维方式如何限制了我？

I wrote this book because having these strategies that I've learned over the past couple of decades has changed my life. I mean, these are like beads of a necklace that I wear constantly, and I feel like they're too precious to keep to myself. And I want everyone to access them. And certainly in moments when I stressed out, I take a step back and notice what am I doing? How is my thinking not serving me?

然后迅速调整行为——我们都有权改善每个瞬间，这些微调会改变整天，最终重塑整个人生。这种积极涟漪不仅影响我们，也惠及周围人。'逆向行动'已成为我的生活方式根基。

And what is a change in my behavior that I can quickly pivot towards? Because we all deserve to improve our moments and these improve our days, and this improves our whole life. And this creates a positive ripple effect not only in us, but with the people around us. And so these certainly have changed my life, and opposite action is a total way that I live my life lifestyle.

与珍妮·泰特斯博士关于'停止压力焦虑'的访谈最后环节由亚马逊药房和亚马逊One Medical赞助。医疗健康变得不再痛苦，详情请访问health.amazon.com。我极力推荐珍妮的《压力重置》——书中精华远超节目所能涵盖。

That final part of my interview with doctor Jenny Tates on how to stop stressing about stress was presented by Amazon Pharmacy and Amazon One Medical. Health care just got less painful. Learn more at health.amazon.com. I can't recommend Jenny's stress resets book enough. It's packed with so much good advice, far more than we've been able to fit into this show.

让我们回顾珍妮分享的智慧：第一条看似简单实则艰难——你必须接受压力是充实人生的代价。挑战带来目标感、乐趣和所需的社会联结。下个要诀是：停止反复咀嚼烦恼。

But let's recap the wisdom that Jenny shared. Tip one sounds simple, but it's hard. You have to accept that stress is the price of a fulfilling life. Challenging things give us purpose and fun and all the social connection we need. The next tip is to stop all that rumination.

让大脑反复纠结于压力情境对你毫无益处。通过自问如何向前迈进，将这些循环念头扼杀在萌芽状态。第三条建议重在培养逆境承受力。当艰难情绪涌现时，练习接纳它们，以免被其淹没。第四条建议是别让压力源支配你的行为。

Letting your mind think about a stressful situation over and over doesn't do you any good. Nip these looping thoughts in the bud by asking yourself how you're going to move forward. Tip three is all about building up distress tolerance. Practice accepting tough feelings when they arise so you don't drown in them. Tip number four is not to let stressors dictate your behavior.

若你情绪低落，反其道而行，尝试做些有趣且充满活力的事。若对某人怒火中烧，不妨为其做些善意之举，即便你内心其实想刻薄些。第五条建议，跳出压力漩涡，牢记你为何而做当前之事。你忍受困境是为了改善自己或所爱之人的生活吗？若能换来长期收益，些许压力或许开始显得值得。

If you're feeling down, do the opposite, and try something fun and energetic. If you're feeling enraged with someone, do something nice for them, even if you actually wanna be a bit mean. Tip number five, zoom out from your stress, and remember why you're doing what you're doing. Are you enduring a difficult situation to improve your life or the life of someone you love? A bit of stress might start to seem worth it for that long term gain.

第六条建议，调控你的身体。别依赖酒精或一品脱冰淇淋来改变情绪。用冷水刺激、深呼吸甚至爆发式运动来中断压力反应。第七条建议与此一脉相承。

Tip number six, hack your body. Don't reach for a drink or a pint of ice cream to change your mood. Shock yourself with a blast of water, a deep breath, or even a burst of exercise to halt that stress response in its tracks. Tip number seven follows along from that.

欢迎收听《解码女性健康》。我是伊丽莎白·波因特医生，纽约市阿德里亚健康研究院女性健康与妇科主任。在本节目中，我将对话顶尖研究者与临床医师，解答你们迫切关注的女性健康及中年期问题，将这些信息直接传递给您。

Welcome to Decoding Women's Health. I'm doctor Elizabeth Poynter, chair of women's health and gynecology at the Adria Health Institute in New York City. On this show, I'll be talking to top researchers and top clinicians, asking them your burning questions and bringing that information about women's health and midlife directly to you.

百分之百的女性都会经历更年期。这极大影响我们的生活质量，但即便它是自然过程，我们为何要默默忍受？

A hundred percent of women go through menopause. It can be such a struggle for our quality of life, but even if it's natural, why should we suffer through it?

人们常谈论的症状包括遗忘一切。我过去从不会忘事。她们既担心自己患了痴呆症，又怀疑是否患有注意力缺陷多动症。

The types of symptoms that people talk about is forgetting everything. I never used to forget things. They're concerned that one, they have dementia, and the other one is do I have ADHD?

大麻及大麻素在改善睡眠、减轻疼痛、调节情绪以及提升日常生活质量方面展现出前所未有的潜力。

There is unprecedented promise with regard to cannabis and cannabinoids to sleep better, to have less pain, to have better mood, and also to have better day to day life.

在您获取播客的任何平台收听《解码女性健康》节目，由伊丽莎白·波因特医生主讲。

Listen to Decoding Women's Health with Doctor. Elizabeth Pointer wherever you get your podcasts.

这是iHeart出品的播客节目。

This is an iHeart podcast.