The Science of Staying Calm

欢迎收听本期《心态导师》播客。

Welcome to today's episode of the mindset mentor podcast.

我是你们的主持人，罗布·戴尔。

I am your host, Rob Dial.

如果你还没订阅，赶紧点一下订阅按钮，这样就不会错过任何一期节目了。

If you have not yet done so hit that subscribe button so you never miss another podcast episode.

我每周更新四期，就是为了帮你学习、成长、提升自己，从而改善你的生活。

I put out episodes four times a week to help you learn and grow and improve yourself so that you can improve your life.

我已经坚持了十多年了。

Been doing it for over ten years now.

如果你想上这趟车，就赶紧点订阅吧。

So if you wanna join the train, go ahead and hit that subscribe button.

今天我要跟大家聊聊保持冷静背后的神经科学和心理学。

Today, I'm gonna talk to you about the neurology and the psychology of staying calm.

说实话。

Let's be honest.

如果有人拍下了你面对压力时的反应，明天让你自己看，你会为自己感到骄傲，还是会想：天啊，这根本不是我想成为的样子？

If somebody filmed the way that you react to stress and played it back for you to see tomorrow, would you be proud of yourself, or would you think, damn, that's not who I wanna be?

如果你的语气、紧张状态、说的话，全都实时投射到屏幕上，让你和别人都能看见，那会是你真正想成为的那份平静、沉稳的自己吗？

So if your tone or your tension or your words, all of it were broadcast onto a screen for you to see and other people could see, would it match the calm, grounded version of you that you actually want to be?

如果不是，那你的神经系统就需要重新训练了。

If not, then what needs to happen is your nervous system needs some retraining.

今天我们要做的，正是这件事——因为平静不是与生俱来的。

And today we're gonna do exactly that because calm is not something that you're just born with.

平静不是一种性格特质。

Calm is not a personality trait.

不是有些人天生就有，有些人就天生不行。

It's not something that some people have and other people just suck at.

平静是一种可以练习的技能。

Calm is a trainable skill.

更重要的是，平静是你通往内在力量的入口。

And more than that, calm is your access point to your power.

你心里其实有这份平静。

You have it inside of you.

它就在那儿，只是你还没找到它。

It's in there somewhere.

关键是要学会在需要的时候调用它，而不是一遇到压力就发火、情绪化、难过或者失控——那些都是你小时候养成的习惯。

It's just about learning to access it when you want it and not going down this old road of getting angry or emotional or sad or blowing up when you don't want to blow up because those are patterns that you learned in childhood.

平静也是一种习惯。

Calm is a pattern as well.

也许你小时候没学会这种习惯。

Maybe you didn't learn that pattern in childhood.

但从现在开始，你完全可以重新训练自己，让平静成为你内在的一部分。

Well, you can train yourself right now from this moment forward to actually have that pattern be something that's inside of you.

接下来，我们来聊聊在任何情况下都能保持冷静的心理和神经机制。

So let's talk about the psychology and the neurology behind staying calm in basically any situation.

不是为了装成什么禅修者，而是因为真正的自由，来自于你能掌控自己的情绪，让自己冷静下来。

Not because you're trying to be like a Zen monk or anything like that, but because your freedom really lives in you being able to calm yourself and be in control of your emotions.

明白吗？

Okay?

首先，我们来聊聊为什么你明明知道不该这样，还是控制不住情绪。

So first off, let's talk about why you lose your shit even when you know better.

明白吗？

Okay?

咱们先从背后的科学原理说起。

Let's start with the the science behind all of it.

如果你曾经有过这样的想法：‘我本可以处理得更好一点的。’

Because if you've ever felt like, oh, like, I I should have handled that better.

‘我没能做到自己期望的样子。’

I I didn't do as well as I wanted to.

‘我真不该对她那样说。’

I probably shouldn't have said that to her.

那恭喜你，你只是个普通人。

Well, welcome to being a human.

你没什么问题。

There's nothing wrong with you.

你的大脑只是在正常运作，它生来就是为了保护你、让你活下来。

It's your brain is doing exactly what it's designed to do, to protect you and to keep you alive.

我来给你简单讲讲你大脑的两个部分，虽然这已经简化到极致了。

And so let me go over a a very, very oversimplified explanation of your two part brain.

大脑其实还有很多部分，但今天我只说两个在你情绪爆发时经常打架的部分。

There's many other parts to your brain, but let me just explain to you two parts of your brain that are kind at battle in these moments.

明白吗？

Right?

首先是前额叶皮层，它就像是你大脑的CEO。

So you've got your prefrontal cortex, which is the CEO of your brain.

负责逻辑、策略和长远打算。

It is the logic, the strategy, the long term thinking.

然后是杏仁核，它是你的危险探测系统，全天候24小时扫描潜在威胁。

And then there is the amygdala, which is your threat detection system, which is constantly scanning for danger twenty four seven.

重要的是要知道，当你的大脑察觉到威胁时，杏仁核会完全接管整个系统。

And it's important to know that when your brain clicks on and perceives a threat, your amygdala hijacks the entire system.

逻辑瞬间失效，大脑负责思考的区域血流减少，全部转向生存模式——也就是战斗、逃跑、僵住或讨好。

Like, logic just goes out of the window and blood drains from your thinking part of your brain and rushes into survival mode, which is fight, flight, freeze, or fawn.

你可能只是被一些小事触发了，比如同事说了一句话，就是这句话让你反应这么大。

And so you might have been triggered by something simple, like a coworker saying something, and that's what triggered you.

但你的大脑却在为你拼命，仿佛生死攸关。

But your brain is preparing to fight to the death to save your life.

实际情况就是这样。

That's actually what's going on.

你感觉像是遇到了真正的危险，可事实上，只是财务部的南希说了句让你不舒服的话。

Like, you're perceiving a actual threat when in reality, you know, Nancy in accounting just said something to you that triggered you.

但你的大脑却在喊：现在必须拼死一搏。

But your brain's like, it's time to fight to the death.

对吧？

Right?

你的大脑会立刻向身体释放大量神经肽和激素，催促你准备拼命抗争。

Your your brain is just immediately sending all of the the neuropeptides and the hormones to your body to be like, let's fight to the death.

我们必须保住你的命。

We have to save your life.

尽管你心里清楚，那一刻的威胁根本不会在现实中发生。

Even though you consciously know in that moment, that potential is not gonna happen in this situation.

你根本不需要跟财务部门的人拼命。

You don't have to fight the account.

这种情况根本不会发生。

That's not gonna happen.

这就是为什么你明明发誓要冷静下来、好好调整自己，却还是对别人发火，或者在会议中彻底情绪冻结、理智断线。

But this is why you will snap at someone even though you promise yourself that you would start to stay cool, that you would work on yourself or that you shut down completely emotionally and logically in a meeting.

事后你又不断责怪自己，或者在冲突中说错话，然后在脑子里反复回放那场景，一遍又一遍。

And then because of that, you beat yourself up afterward or you, you know, blow up in conflict and say the wrong thing and then you just replay it in your head 600 times after.

即使外面一切都好好的，你的大脑还是容易陷入焦虑，总觉得哪里不对劲。

And you, you know, you you might not be able to keep your brain from spiraling even when everything's like technically fine in your external world, but your brain just spirals and worries and thinks something's wrong.

你在这些情况下并没有出问题。

You're not broken in these situations.

你不是那种该被直接丢弃的人。

You're not just like, oh, let's toss you to the curb.

事情从来就不是没法解决的。

You know, it's never gonna work.

你只是被情绪淹没了。

You're just flooded.

这种淹没状态很重要，你要明白，那一刻的情绪泛滥根本不是由当前情况引起的。

And the flood, this is important to understand, the flood that happens in that moment isn't even about the situation.

不是因为你同事说了什么。

It's not about what your coworker said.

而是你的大脑根据过去的经历，对当前情况做出了解读。

It's about how your brain interprets the situation based off of old programmings from your past.

我再重复一遍，确保说得清清楚楚。

So let me say it again just so I can make sure it's very clear.

当你情绪爆发或变得激动时，问题根本不是当下发生的这件事本身。

It's not about the situation that you're currently in in the present moment when you blow up or get emotional, whatever it might be.

真正的原因是你大脑在用过去的经历模式来解读当前的情况。

It is about your brain interpreting and how it's interpreting the situation based off of your old programming from the past.

那为什么有些人面对压力能保持冷静，而有些人却彻底崩溃？

And so, you know, why do some people get calm under pressure while some people unravel?

是因为他们天生就这样吗？

Is it just the way that they were born?

不是。

No.

为什么一个人听到老板反馈就僵住了，另一个人却立刻变得防御？

Why does one person freeze when their boss gives them feedback and then another person person gets defensive?

你有没有想过这是为什么？

Have ever thought about it?

这都是他们脑子里那些旧模式在作怪。

It's their programmings.

为什么你伴侣碰一下你的手机，你就炸了，可要是朋友碰你的手机，你根本不在乎？

Why does, you know, your partner touching your phone send you into a spiral, but, you know, if your friend touched your phone, you wouldn't care?

这是因为所有这些反应，其实都是源于过去形成的模式，而不是当下的实际情况。

It's because all of these are a response to stress that is based on a pattern from your past, not the present moment.

问题从来不在事情本身。

It's never the situation.

而在于你的大脑如何处理和解读这件事，以及它给这件事赋予了什么意义。

It's how your brain is processing and interpreting the situation and then the meaning that it is giving the situation.

如果我们简单梳理一下的话。

And so if we give it a quick breakdown.

马上回来。

And we will be right back.

现在继续回到节目。

And now back to the show.

你成长的过程中，你的神经系统是被你所处的环境塑造出来的。

When you were growing up, your nervous system was shaped by the environment that you grew up in.

你成长过程中的神经系统，是由家里发生的一切、和父母相处的氛围塑造出来的。

It was shaped by everything that happened in your household, what it was like to be around your parents.

每一个瞬间都在悄悄影响着你。

It was being shaped in every single moment.

举个例子，如果你的父母情绪很不稳定，可能两个人都是这样。

And so that means that you had like, for instance, if if you had couple examples.

如果你的父母情绪难以捉摸，说不定两人都是如此。

If you had a emotionally unpredictable parents, maybe both of them were unpredictable.

对吧？

Right?

你很可能会变得小心翼翼，或者总想解释太多，只为让自己感觉安全一点。

You probably learn to walk on eggshells or learn to overexplain yourself so that you could simply just feel safe.

也可能你学会了沉默，因为家里实在太乱了。

Maybe you learn to be the quiet kid because the house was too chaotic.

这些都不是你主动选择的，而是你自然而然学会的应对方式。

And so that's just something that you learn.

这是一种对环境的行为适应。

That is a behavioral adaptation to an environment.

如果你小时候一惹父母生气就被冷落，现在成年了，一遇到冲突你可能就会直接关闭自己。

If you were, ignored whenever, you know, your parents got upset, you might now, today, as an adult, shut down whenever conflict arises.

如果爱总是因为你犯错就被收回——父母可能是有意识的，但更多是无意识的——那你可能会有严重的完美主义倾向，因为完美主义其实是你的一种保护机制。

If love was withdrawn, your parents, whether it's consciously, but usually it's unconsciously, withdrew love from you when you made mistakes as a child, then you might have a severe case of perfectionism because your perfectionism might be your protection mechanism.

这些保护策略，说到底就是你小时候学会的，只要身体感觉到危险，哪怕根本没什么危险，它们就会冒出来。

And now these protective strategies, which is really what they are, they're protective strategies you learned in childhood, show up anytime that your body senses danger, even when there isn't any real danger.

这只是你大脑感知到的威胁。

It's just a perceived threat from your brain.

你明白我什么意思吗？我想表达的就是这个。

Like, do you see what I'm getting at here and what I'm trying to explain?

这不是理性的危险。

It's not logical danger.

这是感受上的危险。

It's felt danger.

所以这是你的身体和大脑共同处理信息的方式。

And so it's your way your your body and your brain are processing it together.

这并不是理性的反应。

So it's not logical.

根本说不通。

It doesn't make any sense.

你知道同事根本不会跟你动手，可你的大脑却在喊：天啊，出事了。

Like, you know your coworker is not gonna try to fight you, but your brain is like, Oh my God, something's wrong.

我们得立刻竖起所有防线。

We need to put up all of our defenses.

这就是为什么会有情绪触发点的原因。

And so that's what happens and that's the reason why triggers exist.

但咱们来聊聊，当这些情况真的发生时，该怎么实时调节你的神经系统。

But let's talk about how to train your nervous system in real time when these things actually start to happen.

好，我们得真正弄明白，那些时刻里到底发生了什么。

Okay, so we need to really understand what's going on in those moments.

我们明白，大脑和身体这时候都被信息淹没了。

We understand kind of like our brain's getting flooded, our body's getting flooded.

当真正陷入这些情况时，我们该怎么办？

What do we do when we're stuck in those actual situations?

怎么从情绪失控、随时想发火的状态，转为平静、镇定、脚踏实地？

How do we go from reactive and shaken up and ready to blow up on somebody to calm and cool and grounded?

怎么从战或逃的交感神经反应，切换到平静安稳的副交感神经状态？

How do we get ourselves from fight or flight, which is our sympathetic nervous system, into our parasympathetic nervous system, which is calm and grounded?

真正的功夫，这时候才开始。

This is where the real work begins.

没错，这确实需要努力。

And, yes, it is work.

并不容易。

It's not easy.

也不是短时间内能见效的。

It's not fast.

这可不是一劳永逸的事。

It's not a one time fix all type of thing.

你实际上是在重新编程你一生积累下来的惯性反应。

You're literally reprogramming your entire life's worth of patterns.

这些模式已经深深刻在你的大脑和身体里，你根本不用动脑子就会自动反应。

A pattern that your brain and body are so used to going down that you don't even have to think about it.

完全是下意识的。

It's just automatic.

这确实需要努力，但我跟你讲，这份投入绝对值得。

So it's work, but believe me, this work is really worth it.

我宁愿现在吃点苦，换一辈子的平静。

I would rather put in the hard work now so that I can have a more calm life for the rest of my life.

那我们来聊聊具体该怎么做，用哪些方法和技巧。

And so let's talk about the the tools and strategies to do this.

明白吗？

Okay?

这些是我在情绪触发时会用到的实际方法，不是空谈理论。

These are the the tools that I would use mid trigger that are not just theory.

明白吗？

Okay?

第一个方法，其实我把两个技巧合在一起了，就是停六秒，然后把注意力锚定在身体上。

Tool number one, which is actually I combine two tools together in tool number one, is this, the six second pause and anchoring to your body.

明白吗？

Okay?

停六秒，同时把注意力锚定在身体上。

So the six second pause and anchoring to your body.

我喜欢把这两者结合起来，因为我觉得它们本来就应该一起用。

I like to put both of them together because I think that they should be together.

明白吗？

Okay?

当你的大脑一片混乱时，别跟自己的想法较劲。

When your brain is spinning, don't argue with your thoughts.

这时候讲道理已经没用了。

There's no logic anymore.

跟这些想法较劲只会输。

That's a losing battle.

你得从脑子里出来，回到身体里。

What you need to do is get out of your brain and you need to get into your body.

明白吗？

K?

在反应之前，先停六秒钟。

Before you react, you need to pause for six seconds.

在你配偶又做了那件你跟他说过45遍、你绝对不想再看到的事之前，别马上发火。

Before you do anything, you know, your spouse does something that you've talked to them about 45 times and you don't want them to do again before you explode.

停六秒钟。

Pause for six seconds.

先抽身出来。

Remove yourself.

去趟洗手间。

Go to the bathroom.

不管你需要做什么。

Whatever is you need to do.

为什么是六秒？

Why six seconds?

因为你的身体需要这么长时间来代谢皮质醇和肾上腺素这些应激激素。

That's how long it takes for your fight or flight chemicals like cortisol and adrenaline to start metabolizing in your body.

当你觉得自己想摔东西，或者干出那些失控时才会做的疯狂事时，就先离开现场。

And so remove yourself from the situation when you feel like you want to, you know, throw a glass or whatever it is that you do, that crazy shit that happens when you go nuts, right?

去洗手间，离开那个场景，做三到六次深呼吸。

Go to the bathroom, remove yourself from the situation, take three to six deep breaths.

吸气时用鼻子，呼气时尽量拖得越长越好。

You wanna go in through the nose and then on the way out as long as you possibly can.

哼唱能刺激迷走神经，让你的身体意识到：现在安全了。

Humming stimulates your vagus nerve, which tells your body we're safe now.

所以这是你要做的第一件事。

So that's the first thing you do.

接下来你可以试试这个。

Then you wanna try this.

试着去感受你能感受到的任何东西。

You wanna feel anything that you can feel.

对吧？

Right?

因为你的大脑总是在别处。

Because your brain is always somewhere else.

但你的身体始终活在当下。

Your body's always in the present moment.

所以你要把自己锚定在身体里。

So you want to anchor yourself into your body.

感受一下你的脚踩在地上的感觉。

Feel your feet on the floor.

感受一下房间里的温度落在皮肤上的感觉。

You know, feel the temperature of the room on your skin.

一只手放在胸口，另一只手放在腹部，留意呼吸进来时是什么感觉，呼出去时，胸腔里那种震动是什么感觉。

Put one hand on your chest and one hand on your belly and watch what it feels like to have your breath go in, and then when you out, what the vibration feels like going through your chest cavity.

在高压时刻，房间里最有力量的人，不是反应最快的那个，而是能停下来、选择如何回应的那个人。

In these moments of high stakes, the most powerful person in the room is is the one who can pause and choose how they want to react, not the person who reacts the fastest.

所以再次强调，第一步是给自己六秒钟的停顿，把自己锚定在身体里。

So once again, first thing is you're gonna get six second pause, and you're going to anchor yourself into your body.

接下来你要做的，叫作‘命名情绪，平复情绪’。

The next thing that you're gonna do is called Name It to Tame It.

这是加州大学洛杉矶分校的心理学教授丹尼尔·西格尔提出的。

It's from Daniel Siegel, is a professor of psychology at UCLA.

这是他本人选用并传授的一种方法。

This is his tactic that he chooses and teaches.

当情绪席卷身体时，你的情绪脑就会接管主导权。

So when emotion floods the body, your emotional brain takes over.

保护，保护，保护，保护，保护。

Protect, protect, protect, protect, protect.

对吧？

Right?

你需要让理性脑重新上线，但得先做完那六秒，把自己拉回身体里。

You need to bring your thinking brain back on, but after you end up doing the six seconds and bringing yourself back into your body.

然后我们才需要让理性脑重新工作。

Then we need to bring our thinking brain back on.

最快让理性脑恢复的方法，就是给你的感受命名。

The fastest way to bring your thinking brain back on is by naming what you're feeling.

这之所以有效，是因为给情绪贴标签，能直接把大脑活动从恐惧中心——杏仁核，转移到前额叶皮层。

And the reason why this works is because labeling emotion literally shifts activity from the amygdala, which is the fear part of your brain, to the prefrontal cortex.

所以你要给自己的感受命名。

So you're labeling what you're feeling.

比如，你可以对自己大声说：我注意到我的愤怒在上升。

So an example would be, you're gonna say out loud to yourself, you know, I'm noticing my anger is rising.

我感觉压力很大，也很焦虑。

I feel overwhelmed and anxious.

胸口发紧，脸上还能感觉到发热。

My chest is tight, and I can feel heat in my face.

所以你就是在直接说出自己当下的感受。

So you're literally naming what you're feeling.

你把内心的感受说出来。

You're saying what you're feeling out loud.

听起来很简单。

It sounds simple.

听着可能有点荒谬，但这么做能让大脑把你和情绪分开，这特别重要，能让你不那么被情绪牵着走。

It sounds ridiculous, but this causes your brain to separate you from the emotion, which is super important so you don't get so attached to what you're feeling.

把你和情绪隔开，这样你就不会把自己当成情绪本身。

It's separating you from what you're feeling so that you don't identify with what you're feeling.

它让你不再把自己等同于情绪，而是开始旁观它。

So it stops you from identifying yourself as the emotion and you actually start to observe it.

所以你现在做的，就是在自己和情绪之间创造一点距离，而不是跟情绪混为一体。

So you need to just what you're doing here is you're just creating a little bit of space in your mind between you and the emotion instead of identifying with that emotion.

打个比方，你不是风暴本身，你只是那个看着风暴的人。

So like a metaphor to remember is you're not the storm, you're just the one who's watching the storm.

我们今天要做的，就是这个。

That's what we're trying to do here.

明白吗？

Okay?

如果你希望慢慢重塑这种反应模式，让它成为习惯，那平静并不意味着你再也不会被触发了。

And so if you want to repattern over time so it becomes default, calm doesn't mean that you're just so you know, it doesn't mean you're never going to be triggered ever again.

而是说，你学会了更快地恢复过来。

It means that you have you actually learn to recover faster.

当你意识到，哦，又是这个模式。

Like, you recognize, oh, yeah.

又来了。

It's that pattern again.

我不想让这种情况发生，更不会让它控制我的行为。

Like I don't don't want this to happen, and I'm not gonna let it drive a car.

你正在培养一种叫做内感受觉察的能力。

And so you're you're building what's called interoceptive awareness.

内感受觉察就是你在情绪失控前，就能察觉到它的存在。

Interoceptive awareness is your ability to notice your interstate before it takes over.

这是一项超能力。

This is a superpower.

大多数人根本没有这种觉察力。

Most people don't have this awareness.

他们根本不知道自己的大脑和身体正在发生什么，只是本能地反应。

They have no clue what's going on in their brain, in their body, and they are just reacting.

你要在自己身上培养这种能力——在情绪完全接管之前，就能觉察到内心的状态。

You want to build this skill within yourself, the ability to notice your inner state before everything just takes over.

这就是它的奇妙之处。

So here's the magic of it.

你越练习觉察、停顿，以及选择自己想感受的状态，你的大脑就会越自然地把这种反应变成默认模式。

The more that you practice noticing, you practice pausing, and you practice choosing how you wanna feel, the more your brain rewires itself to have that be its default.

大脑的可塑性是真实存在的。

Neuroplasticity is real.

你真的可以重塑自己的压力反应。

You can literally reshape your stress response.

这不是说你第一次、第二次或第三次这么做就能见效。

Once again, it's not like the first or second or third time that you do it.

你得一遍又一遍、不断地练习。

You have to do it over and over and over again.

你是在改变一种从童年就形成的模式。

You're trying to change a pattern since childhood.

明白吗？

Okay?

那我们就说到这里。

So let's end with this.

如果最强大的能力不是来自声音更大、掌控全场、更强势或者更快呢？

What if your greatest superpower isn't found in being louder or commanding the room or being more aggressive or being faster?

如果最强大的能力其实是你成为房间里最平静的那个人呢？

What if your greatest superpower is you being the calmest person in the room?

因为在我看来，真正的自我掌控，就是成为那个最冷静、最沉稳的人。

Because in my mind, that's real self mastery, being the calmest, most centered person in the room.

这并不意味着你永远不会害怕。

It doesn't mean that you never get scared.

这也不意味着你永远不会生气、被激怒或不知所措。

It doesn't mean that you never get angry or triggered or overwhelmed.

这意味着你已经训练自己的神经系统，相信自己知道如何回到平静的状态。

It means that you've trained your nervous system to trust that you know how to bring yourself back to center.

所以下一次当你感觉快要被触发时，你能提前察觉到那种信号。

And so the next time that you feel, you can feel it when you're about to you're triggered.

你能感觉到它正在慢慢袭来。

You can feel it coming on.

对吧？

Right?

你感觉到胸口发烫，思绪突然飙升，想冲别人发火，或者想发泄、逃跑，又或者干脆封闭自己。

You feel that heat in your chest, the spike in the thoughts, you wanting to get angry at somebody, you wanting that urge to lash out or to to run away or to shut down.

停一下。

Pause.

六秒钟，感受它，然后给它起个名字。

Six seconds, feel it, and then name it.

然后提醒自己：我现在是安全的。

And then remind yourself, I'm safe now.

我没有受到威胁。

I'm not being threatened.

我可以放慢节奏，而且我会选择自己的感受。

I can slow down, and I am going to choose how I feel.

如果你一遍又一遍地这么做，你就会慢慢变成一个比以往任何时候都更平静的人。

And if you do that over and over and over again, you start becoming a calmer person than you ever have been.

好了，今天这期节目就分享到这里。

So that's what I got for you for today's episode.

如果你喜欢这期内容，记得在Instagram动态里分享一下。

If you love this episode, please share it on Instagram stories.

记得标记我：robdialjr，拼写是 r o b d I a l j r。

Tag me at robdialjr, r o b d I a l j r.

如果你想了解更多关于跟我一起做教练的信息，可以访问 coachwithrob.com。

And if you wanna learn more about coaching with me outside of the podcast, go to coachwithrob.com.

再次提醒，网址是 coachwithrob.com。

Once again, coachwithrob.com.

好了，接下来我会像往常一样，用同样的方式结束这期节目。

And with that, I'm gonna leave you the same way I leave you every single episode.

请把让别人的一天变得更美好，当作你的使命。

Make it your mission to make somebody else's day better.

感谢你的陪伴，祝你今天过得特别棒。

I appreciate you, and I hope that you have an amazing day.