Do This to Cut Cortisol by 43%, Relieve PTSD, & Rewire Your Nervous System - With Jessica Ortner

我的行为并不代表我本人。

I am actually not my behaviors.

我远比这要丰富得多。

I am so much more than this.

真正关键的是，当你明白你的神经系统只是想保护你时，这会自然让你转向对自己的温柔与理解。

And I think the biggest thing about understanding that your nervous system wants to keep you safe is it really opens the story to self compassion.

不妨试着想想，对正在听的你来说，如果根本没什么问题，会怎么样？

Because what if just entertain this for those who are listening, what if there is nothing wrong with you?

如果你其实并没有破碎，只是重复着一个你太过熟悉、以至于神经系统觉得安心的模式，会怎样？

What if you are not broken and the only thing that's happening is a pattern that you've become so familiar with that it feels safe to your nervous system.

也许曾经发生过一件事，让你的神经系统认定‘别人不可信’‘我不能上台讲话’，而神经系统因为爱你、因为你知道自己足够好、因为它唯一的目标就是让你活下去，就会不断重复这个模式。

What if one thing happened and it taught your nervous system people can't be trusted, I can't speak on stage, And suddenly your nervous system, because it loves you, because you are enough, because it wants nothing more than your survival, will continue to run that pattern.

这种焦虑，其实是一种保护你的机制。

And that anxiety is a way of keeping you safe.

这彻底改变了我对待自己焦虑的方式。

This changed the way that I addressed my own anxiety.

我不但发现我焦虑得少了，但焦虑还是会出现，对吧？

Not only did I realize that I wasn't getting anxious as much, but anxiety still happens, right?

我们不可能每天都状态不好。

Like we're not always gonna have a bad day.

我有时候会意识到：哦，我有点紧张。

I have moments where I go, oh, I'm nervous.

我对某件事感到焦虑。

I'm anxious about something.

最大的转变在于，我明白了：焦虑传达的信息并不真实。

The biggest thing that shifted is this realization that what I need, the anxiety is not true.

当我焦虑的时候，我不必相信脑子里那些想法。

I don't have to believe what I think when I'm anxious.

焦虑的目的不是让我消沉，也不是提醒我我不够好。

And that the anxiety's goal is not to keep me down or remind me that I'm not worthy.

焦虑的唯一目的，就是保护你，保护我。

The anxiety's goal is just to keep you safe, keep me safe.

所以当我发现自己被触发的那一刻，我只需要对自己说：我需要的只是自我安慰和一种安全感。

And so what if when I find myself moments, when I find myself in moments when I'm triggered, I simply say to myself, all I need is my own reassurance and a sense of safety.

并不是说我需要被修复。

Not that I need to be fixed.

也不是我还不够好。

Not that I'm not enough.

这只不过是身体在寻求安全而已。

It's simply my body's desire for safety.

一旦你明白了这一点，有了这个转变，去进行敲击练习反而变得很自然了，因为你能直接跟身体对话：我该怎么跟身体说清楚呢？理智上你明明知道，比如车祸的概率远高于空难。

And once you do that, once you have that switch, then it's almost even nice to go to the tapping to find something where I can go, how do I speak directly to my body because logically you might know that it's more, it's scarier or the chances of you being in a car crash are higher than crashing in an airplane.

理智上你清楚，坐飞机比开车安全。

Logically, you can go, an airplane is safer than a car.

但身体根本不买账。

Your body does not care.

如果你曾经因为飞行的事受到过刺激，哪怕你给自己找了一百个不害怕的理由，身体还是会说：我不在乎。

If you had seen something that triggered you around flying, you will give yourself every reason why you shouldn't be scared of flying and your body is like, I don't care.

我保存了这段记忆。

I have this memory saved.

我感到恐慌，我会一直反复经历这件事，直到你能让我确信我是安全的。

I have this panic and I am going to keep reliving this until you can communicate with me that I am safe.

太棒了。

Amazing.

你在书里讲过一个在机场的故事，有一家人计划旅行，快到登机时间了，妈妈却怎么也上不了飞机。

You've got a great story in the book at an airport and this was with a family that had planned a trip and they had come down to the wire and the mom couldn't get on the flight.

对。

Yes.

当时有个人用了我们的应用。

And someone had our app.

我们有个叫《敲击疗法》的应用，里面有针对恐飞的敲击冥想，这位女士就走过去对她说，我知道这听起来有点奇怪，但咱们到旁边去一下。

We have the Tapping Solution app, which has fear of flying tapping meditations and this woman went up to her and goes, I know this is a little strange, but let's go to the side.

我来给你放一段敲击冥想。

Let me play this tapping meditation for you.

来，我们一起拍打一下。

Let's tap.

那个女人特别着急，你知道的，这种旅行你计划了好久。

And the woman was desperate because her her, you know, these trips you plan for forever.

于是她说，好吧。

And so she goes, okay.

之前她根本上不了飞机，心里特别想飞，可身体就是动不了。

And again, she physically before couldn't go on the flight, every part of her wanted like she wanted to go, but she physically couldn't.

可当她开始拍打之后，焦虑感就慢慢降下来了。

And when she was able to tap, the anxiety went down.

她最后顺利登上了飞机，完成了梦想中的旅行。

And she was able to get on that flight and have that dream vacation.

前几天我去农贸市场，穿着一件Tapping Solution的T恤，卖蜂蜜的那位女士就对我说：‘杰西卡，我得跟你说件事，我计划了去意大利的旅行。’

And I was at the farmer's market the other day and I had like a Tapping Solution T shirt on and the woman selling honey was like, oh, Jessica, I have to tell you, I planned this trip to Italy.

我盼着去意大利十多年了，一直去不了，后来我用了拍打法，终于登上了那架飞机。

I've been wanting to go to Italy for over ten years and I haven't been able to and I tapped and I was able to get on that plane.

这款应用最棒的地方在于，大多数应用只记录你有没有打卡。

And we're seeing the wonderful thing about this app is that most apps just track if you show up.

比如，嘿，你连续五天都用了。

Like, hey, you did five days in a row.

而我们记录的是你使用前后的变化。

We track your before and after.

从0到10分，焦虑感在使用前是多少，使用后又降到了多少。

Like from zero to 10, what's the anxiety before and what's the anxiety after.

我们已经有了一千八百万条数据。

We have 18,000,000 data points.

我们总共记录了三千四百万次敲击冥想，其中一千八百万次都包含了这些前后对比数据。

We have 34,000,000 tapping meditations played, but 18,000,000 of those have those data points.

我们发现，当人们用敲击法缓解焦虑时，经过一百万人使用后，平均焦虑水平下降了40%。

And we can see that when you tap on anxiety, the release anxiety tapping meditation after a million people used it, the average decrease was 40%.

那这40%到底意味着什么？

So what does that mean 40%?

如果你对坐飞机的恐惧感是八分，但一直不敢登机，只要花九分钟敲击，就能降到四分——可能还有一点紧张，但至少你能上飞机了，能行动了，之后还可以持续做下去，慢慢降低焦虑。

If you're at an eight of fear of flying and you're not getting on that plane, if you tap for nine minutes and you're on a four, maybe you have a little anxiety, but you can go, you can move, and then you can continuously do that work to lower the anxiety.

但哪怕只是把焦虑降低将近四成，也足以改变人生，因为你终于能去做自己真正想做的事了。

But we're seeing even just dropping something by almost 40% is life changing because it doesn't stop you from taking the action that you wanna take.

我们的大脑其实本质上就是个预测机器，目的就是保护我们安全。

Our brains really are just predictive machines as well, you know, to keep us safe.

你可能会想用理性说服自己：这没道理，但还是得做，我想做，可如果你的大脑和神经系统一直在预测：虽然你知道这事会让你感觉更好，

And again, you could try to logic yourself to death, just like this doesn't make sense, just gotta do this, want to do this, but if your brain and nervous system are predicting that even though you know that this thing is going to make you feel better,

对。

Yeah.

它还是会固执地认为：上次不是这样，这次也别冒险，干脆继续维持这个模式。

If it is predicting like, not necessarily like this thing happened last time, I'm just gonna go ahead and make sure that you stay locked in this pattern.

敲击法能帮你打开一个缺口，重新调整、重塑这种体验。

Tapping gives you an opening to start to recalibrate, rewire that experience.

这世上真没什么别的方法能像它这样，而这正是它最厉害的地方。

And there really isn't anything like it because this is the best part about it.

你把这些要点都一一列出来了，说明了它为什么这么有价值。

And you kind of bullet pointed all these different things and why it's so valuable.

你随时随地都能做这件事。

You could do this anywhere.

不需要任何工具，也不用依赖别人，自己就能完成。

You don't need anything or anybody, you could do this yourself.

它其实就根植于你的神经系统之中。

And it's built into your nervous system.

这些穴位你都知道，但更重要的是伴随它的语言和沟通方式，我昨天刚做了一次练习。

You know, these, again, these acupressure points, but also there's the messaging, the communication that goes along with it, which I just did a session yesterday.

你们在书里还提供了各种场景的引导式击打冥想和方法框架，这一点也很棒。

And of course you guys give guided tapping meditations and also frameworks in the book for all kinds of different things, by the way.

不管是让你困扰的大事，还是看似微不足道的小事，都可以用它来处理。

And this could be something big, something really, really big or something that you might deem to be very small that's irritating you.

它真的能带来转变。

And it can be transformative.

但我发现，其实我早就知道该说什么了。

But what I found was that I knew what to say already.

就像在做敲击练习的时候，我心里清楚该对自己说什么。

Like I knew what to say for myself as I was going through my tapping session.

这事儿特别奇怪，我心想：这次估计也没多大用处。

And like, it's so crazy because I'm just like, this is not gonna make that big of a difference this time.

就是，这次没什么特别的。

It's just, this is not this.

但结果呢，情绪从五分直接降到两分，对吧？

But it's just like, again, you go from like a five to like a two, right?

所以我觉得，现在正好可以带我们实际演示一下怎么做。

And so I think this is a good point to actually take us through and show us how to do this.

而且，书里已经把这些步骤都写清楚了。

And again, this is mapped out in the book.

你们的视频做得特别棒，不过现在有你在这儿，我就不用看了。

You've got incredible videos on this, but I've got you here.

那你来教吧

So teach

我很高兴能在这里。

Yes, I'm so glad to be here.

对于正在听的朋友们，我会尽量解释清楚，也会引导大家去那个YouTube频道。

And for those who are listening, I'll try to explain it and get on that YouTube channel as well.

一旦你熟悉了这种做法，我强烈推荐大家试试。我先带你们做一个小体验，熟悉一下这些穴位，但之后一定要去做一次敲击冥想。

This is something that once you get comfortable with using it, and I really recommend people, I'm going to give you an experience, a very small experience, To get familiar with the points, but go and do a tapping meditation.

在YouTube上，The Tapping Solution频道有很多免费资源。

There's free ones on YouTube at The Tapping Solution.

刚开始你只是在学穴位的位置，但厉害的是，每次用的都是那九个相同的点。

In the beginning, you're just learning where the points are, but what's powerful is it's always the same nine points.

所以你一旦掌握了这个方法，它就会成为你一辈子的工具。

So when you learn this tool, you have this for the rest of your life.

哪怕凌晨三点醒过来，压力大得睡不着，或者刚经历了一场小碰撞，吓得心跳加速，你随时都能用上它。

So when you wake up at 03:00 in the morning and you need some stress relief, or you've just been in a fender bender and you're just panicking, you can go to this.

第一个点在手掌侧面，哪一侧身体都无所谓。

So the very first point is the side of the hand and it doesn't matter what side of the body you tap on.

这些点在身体两侧都有。

So the points are on both sides.

接下来是眉毛开始长出来的地方。

And then the next point is where the hair of your eyebrow begins.

就在骨头边上。

So it's right on the bone.

然后是眼睛外侧，还是在骨头上面。

Then we have the side of the eye and it's still on the bone.

不是往太阳穴那边去。

So not back in your temple.

始终贴着那根骨头。

You're still staying on that bone.

我一般用两到三根手指。

And I am using about two fingers, two, three fingers.

你只需要轻轻敲击，刺激这些神经末梢。

All you want to do is tap to stimulate these nerve endings.

眼睛下方有个点，就在眼骨底下。

You have underneath the eye, which is the bone underneath your eye.

鼻子下方，鼻梁和上唇之间的位置。

You have underneath the nose between your upper lip and your nose.

嘴巴下方，是嘴唇和下巴之间的凹陷处。

Underneath the mouth, which is the crease between your lip and your chin.

还有一个锁骨上的点。

You have the collarbone point.

摸到锁骨后，往两侧各往下按一英寸就是。

If you feel your collarbone, you go down an inch on either side.

你也可以用整只手来敲击。

You can also use your whole hand to tap.

手臂内侧有个点，距离腋下一掌宽的地方。

Then you have underneath your arm and it's a hand width from your armpit.

对女性来说，通常是在胸罩肩带的位置。

For ladies, it tends to be where your bra strap lies.

然后就是头顶正中央，也就是头顶的最高点。

And then you have the very top of your head right on the crown.

这九个点就是这些。

So these are the nine points.

我们还没讲到这个方法是怎么来的，我简单说一下，它起源于一位治疗师，卡勒汉医生。

What we didn't cover is how this started, which I'll say very quickly that it started with a therapist, Doctor.

他有一位叫玛丽的女患者，对水有严重的恐惧。

Roger Callahan, who had a woman, Mary, who had a water phobia.

他用了所有传统的疗法，但玛丽总说，我感觉那种恐惧是从胃里开始的。

And he was using all traditional types of therapy, but she kept saying, I feel it in my stomach.

那种恐惧就是从胃里冒出来的。

The phobia just starts in my stomach.

他当时正在研究按压疗法，于是就试着做了一些实验。

And he would say, he was studying acupressure and he just experimented.

他就说，咱们就刺激一下这个点，边说边轻拍。

And he said, let's just stimulate this point, just tap while you're talking.

就是这么一来，她终于有了突破。

And that's how she had a breakthrough.

所以，拍打疗法其实是从这种心理疗法和按压穴位的结合开始的。

So tapping really started with this combination of this psychology and the acupressure.

做拍打时，你得先说出自己当下的感受，但很多人抗拒这么做，总觉得‘我不该这样想’，总想强行正面思考，硬撑过去。

What you wanna do with capping is you wanna start by giving a voice to how you're feeling, which a lot of people are resistant to because they think, no, I don't wanna, you know, we just try to like talk or try to make ourselves be positive and push through.

但实际上，你的神经系统需要先感到安全。

But what's happening is that the nervous system needs to be to feel safe.

你得承认自己正在经历什么。

You have to recognize what you're experiencing.

你得给自己一个时刻，允许自己就停在这里，因为正是那些念头在引发焦虑。

You have to have a moment where you can just accept where you are because what's happening is you're triggering that thought that's creating the anxiety.

而拍打是在传递一种平静的信号，这才是让状态重新平衡的关键。

You're sending a calming signal and that's what recalibrates things.

你也可以用拍打来处理积极的事情，因为归根结底，它只是一个让你平静下来的信号。

You can also use tapping for something positive because again, it's only a calming signal.

所以当你想着积极的肯定语，同时配上这个平静的信号，就能真正地深入体会它。

So if you're thinking of a positive affirmation and you send this calming signal, you can really sink into it.

因此，它同样适用于正面的情境。

So you can use it for positive things.

在新发布的《穿普拉达的恶魔》预告片里出现了。

It's in the new Devil Wears Prada trailer.

艾米莉·布朗特在拍打。

Emily Blunt is tapping.

她说：‘愿我烧毁的桥梁之火，照亮我的前路。’

She goes, may the fire from the bridges I burned to light my way.

这可不是我那种拍打方式。

Not the kind of tapping I do.

但我提这个，是想说你可以对任何你想要的东西进行拍打。

But I simply say that because you can tap on what you want.

但这就是难点所在。

But this is the challenge.

人们总想直接跳到积极的一面，但你真的需要给自己一点时间，去正视当下的状态。

People sometimes want to go to the positive and you really want to give yourself a moment to honor where you are.

因为如果我跟你说，肖恩，正处在恐慌发作时，嘿，你没事的。

Because if I tell you, Sean, in the middle of a panic attack, hey, you're fine.

你对自己说：我很好。

Tell yourself, I'm good.

我没事。

I'm fine.

我还能撑住。

I'm okay.

可当你拍打的时候，内心某个部分却在说：根本不是这么回事。

While you tap, there's a part of you that's like, absolutely not.

但如果你愿意给自己一点时间，被看见、被承认，然后去拍打，转变才会真正发生。

But if you give yourself a moment to be seen, to recognize, to tap, that's when the shift happens.

那么，接下来我们来做一个体验。

So with that, we're going to have an experience.

我们只做两轮。

We're just going to do two rounds.

明白吗？

Okay?

对正在听和看的朋友们，我希望你们在心里跟着重复这句话。

So for those that are listening and watching, I want you to repeat this in your mind.

我会说一句话，你们在心里跟着重复，专注感受自己的状态。

So I'll say something, repeat it in your own mind and focus on your own experience.

我们先从手掌侧边开始，在这里轻拍。

So we're going to start on the side of the hand and tap here.

我建议你们一边拍，一边在心里对自己说。

I want you to say to yourself, actually, let's do this as we tap.

留意一下你身体此刻的感觉。

Notice how your body feels right now.

留意一下你有没有感到压力或紧张，给你的压力打个分，从零到十。

Notice if you're feeling any stress or tension and give your stress a number from zero to 10.

十分就是你压力特别大。

So 10 is like you're really stressed out.

零分就是你完全放松。

Zero, you're feeling calm.

这个分数只属于你自己。

This number is only for you.

感受一下你的状态，留意压力在身体的哪个部位最明显。

Notice how you feel, notice where you're carrying the stress in your body.

现在一边拍打手掌侧边，一边在心里跟着我重复。

And now tapping on the side of your hand, repeat after me in your mind.

尽管我还在紧抓着这份压力，但我承认自己的感受，并允许身体放松。

Even though I'm holding on to this stress, I acknowledge how I feel, and I give my body permission to relax.

这叫作引导语。

This is called the setup statement.

现在我们来轻敲眉毛的位置，给这种感觉一个表达。

We're gonna now tap on the eyebrow point and we're gonna give a voice to this feeling.

跟着我重复，或者你也可以只是听着：眼睛旁边，所有这些压力，我感受到的负担。

So repeating after me, or if you want to simply listen, all of this stress Side of the eye, all this pressure I feel.

眼睛下方，这些责任压得我喘不过气。

Under the eye, all these responsibilities.

鼻子下方，全是这种不确定感。

Under the nose, all of this uncertainty.

嘴巴下方，我承认这种压力确实存在。

Under the mouth, I recognize this stress.

锁骨位置，我承认这真的很难。

Collarbone, I acknowledge how hard it's been.

腋下，我对自己太苛刻了。

Under the arm and how hard I've been on myself.

头顶上，所有的压力都在这里。

Top of the head, all of this stress.

再回到眉毛的位置，我承认我现在的感觉。

Going back to the eyebrow point, I acknowledge how I feel.

眼睛旁边，我在这里，让身体知道。

Side of the eye, and I'm here to let my body know.

眼睛下面，即使我还没有所有答案。

Under the eye, that even though I don't have all the answers.

鼻子下面，现在可以安心放松了。

Under the nose, it's safe to begin to relax.

嘴巴下面，尽管事情一堆堆的。

Under the mouth, even with everything going on.

锁骨这里，现在可以放心放下了。

Collarbone, it is safe to begin to let go.

手臂下方，就算有这些压力，我依然是安全的。

Under the arm, even with this stress, I am safe.

头顶上，现在可以放松下来，找到更多的轻松。

Top of the head, it's safe to relax and to find more ease.

现在深吸一口气，再缓缓呼出来。

Now take a nice deep breath in and exhale.

你可以稍微感受一下自己的身体，也许可以动动肩膀放松一下。

You can just check-in with your body, maybe you want to move your shoulders around.

刚才这个过程很快，就做了两轮。

That was a very quick experience, just two rounds.

通常会发生两种情况之一。

And what tends to happen is one of two things.

要么你发现自己变得更平静了，有时候当我们开始拍打、声音变轻时，就像我之前拍打身体不适时那样，突然意识到：其实我不想好起来，因为我一旦不逼自己，就会充满内疚。

Either you notice yourself feeling more calm or sometimes as we begin to do the tapping and our voice quiets, what happens is what happened to me when I was tapping on feeling sick and all of a sudden I realized, actually, I don't wanna get better because I'm drowning in guilt if I'm not pushing myself.

然后拍打的重点就会转向处理这种情绪。

And then the tapping would shift to focusing on that emotion.

这真的很有帮助，因为你正在传递一种平静的信号。

So it really helps you because you're sending this calming signal.

同时你也处在一个充满关爱与平静的状态，慢慢就能觉察到：我真正需要的是什么？

You're also in a space where you can reflect in such a loving and calm way where you begin to have those moments to figure out, well, what do I really need?

我到底想怎么应对这件事？

How do I really want to navigate this?

所以，刚才就做了两轮。

So again, that was just two rounds.

你做 tapping 的次数越多，就越能在没有书在手、也没带手机用 app 的时候，自然地做起来。

And the more that you do the tapping, the more that you'll feel more comfortable doing it in those moments when maybe you don't have the book in your hand or you don't have your phone to use the app.

不过通常我们的练习大概十到十五分钟。

But usually our experiences are maybe ten or fifteen minutes.

是的，谢谢你，杰西。

Yeah, thank you, Jess.

真的太棒了。

Like, it's so awesome.

我说，我特别喜欢这种做法，先问问自己：你现在怎么样？

I mean, just again, I love the setup of just first checking in with yourself, where are you?

给自己打个分，因为效果看得见，你就能发现变化——比如你原来的问题是七分或六分，后来就降到了三分。

Give yourself a number, because again, the proof is in the pudding and you can see the change, maybe again, whatever you're dealing with is that a seven or a six, and then it goes to a three.

这简直就是铁证，证明你真的可以通过敲击来缓解这些问题，不管是什么在困扰你。

This is like proof positive that you can actually tap in and help to resolve some of this, whatever it is that you're dealing with.

我想特别问问你关于这一点。

And specifically, wanna ask you about this.

我们一提到神经系统，通常会想到心理和情绪方面的问题，但敲击法在缓解身体疼痛上也同样非常有效。

Obviously, when we think about the nervous system, we tend to think about mental and emotional related things, but this is also a very powerful application when it comes to physical pain as well.

是的。

Yes.

你能谈谈这之间的关系吗？为什么你们在书里也特别提到这一点？

Can you talk about that relationship and why you guys specifically address this in the book too?

它

It

这是我们不得不回应的一个问题，因为收到的反馈实在太强烈了。

was one of those things that we had to address because the feedback we get is absolutely overwhelming.

我觉得敲击法之所以传播这么广，是因为说焦虑减轻了听起来比较主观，但疼痛不一样——你疼就是疼，不疼就是不疼，效果清晰可见，甚至能改变人生。

And I think the reason that tapping has spread so much is that it's very subjective to say your anxiety went down, but pain is more real in the sense of you're in pain or you're out of pain and it is clear and it is life changing.

我们一次又一次看到，人们开始敲击后，都说偏头痛不再复发了。

And we see again and again that when people begin to tap, they say that their migraines stopped coming back.

他们的背痛也消失了。

Their back pain went away.

我们为这本书采访过一位叫加里的先生，他年纪比较大，他妻子听说了我们的方法，而他已经试遍了所有办法。

There was this gentleman, Gary, that we interviewed for the book and he also, he's an older gentleman and his wife heard about us and he had just tried everything.

他最后甚至到了要烧灼神经末梢的地步。

He got to the point where they were burning the nerve endings.

这是一种通过烧灼神经末梢来阻断痛觉信号的手术。

It's a procedure where you burn the nerve endings to help to stop the pain receptors.

他当时真的走投无路了。

So he was really desperate.

后来他开始尝试敲击法。

And he started using the tapping.

他说，第一次完整地做完这套敲击练习，疼痛就减轻了一半。

And he said that very first time where he really gave himself this full tapping experience, his pain went down almost by half.

之后他就每天都坚持做。

And then he kept doing it every day.

疼痛慢慢消失了，直到今天，他还在持续练习。

And his pain went down to zero to the point that to this day, he still taps consistently.

他把这方法告诉了自己的一位海军战友。

He shared this with one of his Navy brothers.

这位是位海军军人。

This is a Navy guy.

他的这位海军战友身上有个子弹伤。

So his this Navy brother had a has a bullet wound.

这事儿我真编不出来。

I mean, I can't make this up.

简直太不可思议了。

This is wild.

他以前在打猎时被枪打中背部，一直忍受着这种疼痛。

He was shot in the back in a hunting accident and has lived with this pain.

最大的困难是睡觉，因为疼痛让他整夜睡不着。

And the biggest challenge was sleeping because it was keeping him up at night.

他发现，拍打之后疼痛明显减轻，终于能睡着了。

And he found that the tapping lowered the pain levels enough that he was able to fall asleep.

所以对他来说，现在还是有困扰。

So in this case, he's still struggling.

疼痛依然存在，但每天晚上都能睡个好觉。

He still has some pain, but he can sleep every night.

这真的太不可思议了。

I mean, it's incredible.

我们看到有些人经历了惊人的转变，也有人常说：每次症状发作，我一拍打，症状就减轻了。

So we see people who are having these huge miraculous moments and then there's people who are like, Hey, every time I have a flare up of a symptom, I go to the tapping and it decreases my symptoms.

我觉得这始终跟皮质醇和压力脱不开关系。

And I think that always goes back to the cortisol and the stress.

我们真的低估了压力和情绪对身体的影响。

I think we're really underestimating how stress and how emotions impact our body.

是的，没错。

Yeah, yeah.

如果我们谈现在各种各样的流行病——确实有很多，但疼痛问题尤其严重，而制药行业又从中大肆获利，这些事大家早就耳熟能详了，比如阿片类药物危机。

And this is one of the biggest, if we're talking about all the different types of epidemics that we're experiencing today, which there's so many, but the pain epidemic and seeing the monetization of that by, you know, pharmaceutical industry and, you know, and we all know the stories by now with the opioid epidemic.

关键是要明白，我们其实已经掌握了解决方案，因为疼痛本身，说到底其实是身体在试图保护我们。

Just again, to really understand that there is a solution here that we already have access to, because that experience of pain again, our body ironically trying to protect us.

对。

Yes.

就算你的疼痛真的缓解了，心里还是会有恐惧，对吧？

And what happens is even if you can get a resolution with your pain, there's still a fear there, right?

这种恐惧会慢慢拖垮你的生活。

And this can start to debilitate you in your life.

如果我做这件事，肯定会疼。

If I do this thing, I'm gonna experience pain.

结果你真这么做了，疼痛果然又来了，哪怕你其实已经康复了。

And sure enough, you do the thing, you experience the pain, even though you might even be well.

所以，关键在于不只是解决急性症状，还要往更深层去挖掘，对吧？

And so, the applications here to again, to be able to not just address the acute symptom, but to dig deeper, right?

我们请电工来修，他说：‘问题出在这儿，但真正要做的，是重新布线。’

We get the electrician to come in and say, this is why we're experiencing this, but here's how we actually rewire it.

本期节目由Organifi团队倾力打造，他们推出的超级食物混合粉非常出色。

This episode is brought to you by the incredible team at Organifi and their phenomenal superfood blends.

他们的明星产品绿汁不仅含有最强效的绿色超级食物，还添加了足量的南非醉茄。

Not only does their bestselling green juice blend have the most powerful green superfoods, it also has a therapeutic amount of ashwagandha.

一项发表在《心理医学杂志》上的双盲随机对照试验，让有慢性压力史的受试者服用南非醉茄或安慰剂。

A double blind, randomized, placebo controlled trial published in the Journal of Psychological Medicine had test subjects with a history of chronic stress to consume ashwagandha or a placebo.

在为期一个半月的研究期间，服用南非醉茄的组别在所有压力评估量表上的得分，都显著低于安慰剂组。

Over the course of the month and a half long study period, the group that received ashwagandha exhibited a significant reduction in scores on all the stress assessment scales compared to the placebo group.

而且，服用南非醉茄的受试者，其血清胆固醇水平也明显下降。

And the serum cholesterol levels of the test subjects were substantially reduced in the ashwagandha group.

这还只是Organifi绿汁中的一种成分而已。

Again, this is just one of the ingredients in the Organifi Green Juice Blend.

这些绿色超级食物包括螺旋藻、小球藻、辣木，千万别忽略了螺旋藻。

Some of the green superfoods include spirulina, chlorella, moringa, and never sleep on spirulina.

《PLOS ONE》最近的一项研究发现，螺旋藻不仅能促进大脑神经新生，还能减轻神经炎症。

A recent study published in PLOS ONE revealed that spirulina has a potential to one, improve neurogenesis in the brain and two, reduce neuroinflammation.

现在，只要你访问 organifi.com/model，就能享受他们这款超级食物果汁饮品八折优惠。

And right now, you're going to get 20% off of their incredible green juice blend when you go to organifi.com/model.

访问 organifi.com/model，立享八折。

That's organifi.com/model for 20% off.

此外，你还能享受六十天无条件退款保障。

Plus, you'll also receive their sixty day money back guarantee.

反正没风险，还能换来更健康的生活。

So you have nothing to lose and better health to gain.

赶紧去 organifi.com/model 看看吧。

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他们家还有好几款超级食物混合粉，比如绿色果汁粉、红色果汁粉，还有我们一直在用的优质胶原蛋白。

Check out their variety of superfood blends, their green juice blend, their red juice blend, their phenomenal collagen that we use all the time.

再次提醒，访问 organifi.com/model 可享八折优惠。

Again, 20% off at organifi.com/model.

好了，我们继续回到节目。

And now back to the show.

还有一点值得注意，拍打疗法能积极影响基因表达。

Something that you also note, which is tapping positively influences gene expression.

这一点也已经被证实了。

And this has been noted as well.

各位，我们把这些惊人的研究结果都整理在一起了。

You guys, again, just compiling all of this incredible data.

这是一种非常强大的表观遗传调控方式。

This is a very powerful epigenetic controller.

所以这不只是表面上的改变，而是从基因层面真正改变了我们。

And so this isn't just, again, this kind of superficial change we see on the surface, this is changing us at the level of our genes.

没错，确实如此。

Yes, it is.

我的意思是，这项研究太惊人了。

I mean, this study is incredible.

我们每个人都有基因，但有些会开启，有些会关闭。

We all have, we have genes, but we have ones that turn on that and turn off.

他们发现，人们做完拍打后，检查那些基因标记，发现与炎症相关的基因活性降低了，免疫力却提升了。

And so what they found is after people did tapping, they looked at those gene markers and the genes associated with inflammation were down, immunity were up.

虽然研究规模很小，但它让我们看到了可能性。

And it was a very small study, but it's showing us what's possible.

所以我觉得，我们才刚刚开始触及这项研究的皮毛。

And that's why I really feel like we are just at the beginning of this research.

我注意到自己变化特别大，肖恩，咱们认识这么多年了。

And I've noticed such a change, Sean, like we've known each other for so many years.

当初我刚接触的时候，连为什么有效都说不清。

And back in the day when I first started, it was a I didn't even understand why it worked.

我们拍了一部纪录片，就是想展示前后对比。

We made a documentary film about this because we wanted to show the before and after.

但就连那部十八年前上映的影片里，我们其实也不清楚它为什么有效。

But even in that film that came out, you know, eighteen years ago, we didn't really have an idea of why it was working.

我们当时只知道经络系统，但自那以后，进展大得多了。

We knew about the Meridian system, but so much has evolved since then.

现在积累的研究越来越多，我看到很多过去对这个领域不屑一顾的地方，如今也开始认真对待了。

And the research has piled up that I see that a lot of places that have been closed off in the past are now taking a serious look at this.

我敢说，再过两年，这方面的应用一定会迎来爆发。

And I am predicting right now in two years from now where this really is going to explode.

我认为，尤其是对于治疗师来说，随着更多研究涌现，有责任把这种方法融入到实践中。

And I believe, especially for therapists, that it's as more research comes out, it's their responsibility to bring this in to.

这并不意味着你得全靠它，但它是个极强的工具，能和你现有的其他方法很好地结合。

And it doesn't mean you have to just, this is all you do, but this is such a powerful tool to incorporate it with all the other things that you're already doing.

从更宏观的角度看，它在我们生活和治疗中的作用实在太了不起了。

And to look at it in like the grand scheme of how we use it in our life, therapy is so incredible.

我们每周只做一次。

We do it once a week.

这种冥想非常有效，大量研究都表明它能增强心理韧性。

If that meditation, so powerful, many studies helps with resiliency.

当你正在经历恐慌发作时，很难静下心来冥想。

It's hard to meditate when you're having a panic attack.

但这个方法不一样，当你感觉焦虑完全控制了你、怎么也想不通的时候，它依然管用。

So this is the one tool that you can do when you really feel like the anxiety has hijacked you and you can't think your way out of it.

这就像每个人都该随身携带的应急工具。

It is like the emergency tool that everybody needs to have in their pocket.

是的，很多人都有类似的经历：我试过所有办法。

Yeah, this is one of those things where so often, so many of these stories is I tried everything.

对。

Yeah.

对，直到最后我找到了这个。

Right, and then I finally found this.

我想问问你，当我们敲击的时候，大脑里到底发生了什么？因为你手上还有一些非常有意思的数据，是关于肥胖和食欲的脑成像研究。

And I wanna ask you about what happens in the brain when we tap, because you also have some really fascinating data around and actually doing brain imaging around obesity and cravings.

说说这个。

Talk about that.

这项研究太惊人了。

This study was wild.

这是在澳大利亚邦德大学做的。

This was done at Bond University in Australia.

研究对象是临床上被认定为肥胖的女性。

It was a study with women who were clinically considered obese.

她们一直深受渴望食物的困扰。

They've struggled with cravings.

渴望是一种身体上的感受。

A craving is a physical experience.

当你强烈想吃东西时，很多减肥的人都会说：我知道不该吃，可就是控制不住。

When you have a tough craving and so many people who are trying to lose weight and they'll say, I just, I know I shouldn't, but I can't help it.

这是一种想扑向食物的生理反应。

It's a physical reaction to reach towards that food.

他们对这群女性做了这项研究，让她们进入核磁共振仪，然后开始展示她们特别渴望的高热量食物图片。

And they did this research study with this group of women and they put them in an fMRI machine and they started to show them those high calorie foods that they craved.

当你看到这些照片时，渴望的感觉就会被触发。

When you see a photo, the craving begins to turn on.

这正是广告的运作方式。

It's how commercials work.

你看到巨无霸从天而降，这设计就是为了勾起你的食欲。

You see the Big Mac falling from the sky and it's designed to help you have craving.

没错。

Exactly.

他们展示这些图片的时候，你会注意到——我们待会儿再提这一点——她们大脑中某些区域开始活跃起来。

And so they were showing those images and as they showed those images, you see, and we're gonna bring this up, you see parts of their brain activating.

她们不仅说有强烈的生理渴望，你还能在大脑里看到像烟花一样炸开的反应。

So not only are they saying they have a physical craving, but you see it like fireworks in their brain.

她们表示，这种渴望非常强烈。

And they're saying their craving is strong.

然后他们让这群女性进行了大约四周的敲击疗法。

Then they took this group and I think it was about four weeks of tapping.

他们还设了一个对照组。

And they also had a control group.

四周敲击结束后，女性们都说，我感觉自己更能掌控了。

And after four weeks of tapping, not only did the women say, I feel like I have more control.

这正是她们最常提到的一点。

That was the biggest thing that they were saying.

我更有控制力了。

I have more control.

她们还说，对食物的渴望明显减少了。

They said that their craving was down.

但最令人惊讶的是，她们再次被送进fMRI机器里，研究人员又给她们看了那些食物图片，结果大脑的反应完全不一样了。

But the fascinating thing is that they put them back in the EFT MRI machines and they showed them these images and their brains reactions were completely different.

那些区域不再像以前那样活跃了。

They were not lighting up the way that they did before.

这太重要了，因为它证明了拍打能改变大脑对刺激的反应方式。

This is so significant because it shows that tapping is changing the way that your brain reacts to a stimuli.

没错，这项研究是针对食欲的，但我认为它真正暗示的意义要大得多——当你对那些让你困扰的触发点进行拍打时，你的大脑会从根本上改变它的反应模式。

So yes, this was with cravings, but I think what it really implies is so much bigger that when you tap on a trigger on something that's struggling, your brain changes the way that it reacts.

这听起来好得让人难以置信，但有了这么多数据，我们一次又一次地确认了：这真的有效。

This again, it seems too good to be true and having all of this data now is just affirming, yes, it is true again and again and again.

我很好奇的是，为什么这种疗法一直被隐藏起来？

And the question is that I have for you is like, why has this kind of been hidden from us?

我们明明有能力改变身体对那些伤害我们、拖垮我们、制造压力并掌控我们生活的因素的反应，可这些方法却一直不为人知。

Like we have access to be able to change our body's response to the things that, you know, cause us harm, that debilitate us, that cause us these, you know, stressors that start to run and control our lives.

而其实，解决之道早就藏在我们身体里了。

And all along, we've had the solution just like built into us.

我们只需要去激活它就行了。

All we had to do was tap into it.

是的，我觉得原因就在于背后没有巨大的商业利益推动。

Yeah, I think the reason is because there's not big money behind it.

我觉得，当大药企和大资本介入时，研究方向就会被引导，背后总有别的目的。

I think when you have big pharmaceuticals and big money, the research gets pushed, there's different agendas.

情绪释放法就像一种顽强的生命力，怎么都压不下去。

Tapping has spread almost like this stubborn, like it won't go away.

对那些不喜欢它的人来说，它却在悄悄蔓延——因为总有人不停分享，跟嫂子说、跟朋友讲；那些曾经束手无策的治疗师，发现客户出现了明显的身体反应后，开始尝试引入这种方法，现在几乎每个客户都在用。

For those who don't like it, it's like it's spreading because there are people who won't stop talking about it, who share it with their sister-in-law and their friend, therapists who've been frustrated because they see their clients having these physical reactions now find that they can incorporate this and now every client is using it.

所以它是自然传播开来的。

So it's spreading very organically.

我觉得我们正逼近一个临界点，再想忽视已经不可能了。

And I think that we are getting to this critical mass that we can't be ignored.

我看到了，肖恩，过去这一年我清清楚楚地看到了。

And I see it, Sean, I see it in the past year.

现在不断有来自大学的人联系我，我根本没想到他们会关注这个，想研究我们的应用。

I have people reaching out that I would have never dreamed from universities who want to look at this, who want to look at our app.

值得注意的是，在很多研究中，参与者都是在专业人员指导下进行的。

I think something to note is that in a lot of these studies, they worked with a practitioner.

所以你是在有人引导下进行练习的。

So you work with someone who's leading you through it.

最让人惊讶的是，我和我兄弟们发现，很多人自己练也能见效。

And what's been amazing is that my brothers and I, we noticed that, well, people were getting results on their own too.

人们慢慢学会了怎么敲击。

People were learning how to tap.

尤其是在凌晨三点，他们被情绪困扰睡不着的时候，一用这个方法，真的就能放松下来。

And in those moments at 03:00 when they're triggered and they can't fall asleep, they're using it and they're getting a result.

于是我们开始制作这些敲击冥想音频，你只要点播放，就能跟着引导去觉察自己的感受，慢慢放下，释放安全信号。

So we started creating these tapping meditations where you can just press play and be led to think about what you're experiencing, to begin to let it go, to send that safety signal.

我之前提到的零到十级评分，最初是因为在治疗师面前练习时，大家习惯用这个方式来确认自己有没有进步。

And when I talked about that zero to 10 scale, it really started because in tapping, tend to do that when you're in front of a practitioner, just to see that you're moving in the right direction.

我们没想到，这套数据还能成为我们敲开大学校门的筹码——‘我们有一百万人在用，这是他们的反馈数据’。

We didn't realize that what that would also give us was these data points to be able to knock on the door of a university and say, hey, we have a million people who use this and look at these numbers.

这彻底改变了局面。

And so that's changed everything.

我写这本书的初衷是，我和我兄弟们觉得，如果非要选一本让人真正理解并感到安心的书，那非这本莫属——我们虽然写过几本，但这一本最值得读。

My hope, this book, I wrote this book, my brothers and I, we were like, if there was one book that people had to buy, we've written a few books, but if there's one book that you wanna read to get comfortable and truly understand it, this is the one.

即使你不想买这本书，我也希望你能回头听这个播客，把要点学明白，因为有时候，就像我一样，你可能在深夜不想让别人听见你哭的时候，只想找点安慰，而你根本不需要花钱就能用上这种方法。

And even if you don't buy this book, I hope that you just come back to the podcast and learn the points because sometimes you realize you need it like me when it's that moment when you don't want someone to hear you crying and you just need some relief and you don't need to spend money to use this.

这方法是你一辈子都用得上的，作为父母尤其有用。

It's something that you have forever and it's wonderful as a parent too.

孩子们特别容易被这种做法吸引。

Kids really gravitate towards this.

所以我真的特别希望每个人都能了解它，因为它太简单、太容易上手了，而且现在越来越多人在传，就是因为大家在分享自己的真实体验。

And so I, yeah, I just like I'm really passionate about just everyone knowing this because it's so easy, it's so accessible and it is spreading more and more because people are talking about it because they're sharing their results.

你知道吗，其实这种做法早就存在了，比如人体上那些特定的经络、神经丛——用现在更准确的说法，就是身体上一些关键点，像迷走神经，最近在文化中特别火，讲的是肠胃和大脑之间的连接，是条信息高速路，很多信号其实是肠胃在告诉大脑该怎么反应、怎么调整情绪。

Yeah, you know, the thing is this has been around forever, you know, like this access to certain, you know, meridians in the body, nerve bundles, as we more, you know, accurately say today, but just these certain points on the body that are closely related, like the vagus nerve is having a moment right now in our culture, where it's this gut brain connection and this information superhighway, where a lot of the data is kind of our gut informing our brain on, you know, what to do in the temperament.

我们的身体太神奇了，它内部有个精密的电系统，我们刚才也分析过，现在终于开始摸到门道了。

And so our bodies are incredible and there is this incredible electrical system as we kind of broke down, and we have an inroads into that now.

那这本新书里，读者能期待看到些什么呢？

And so what can people expect in the new book?

这本新书叫《重塑》， anywhere 书有售的地方都能买到。

The new book is Rewired, available everywhere the books are sold.

读这本书能期待些什么呢？

What can people expect with the book?

书名叫《重塑》，因为每一章都能帮你开始觉察那些你一直在重复的模式。

It's called Rewired because with every chapter, you're able to start to look at certain patterns you might be running.

有时候，这些模式是潜意识的。

And sometimes those patterns are subconscious.

如果你总拖延，却不知道原因，背后通常藏着某种信念或恐惧。

If you're dealing with procrastination and you don't know why, there usually is a belief or a fear.

你总找借口说还没准备好、需要再多做点研究、再多学点，这往往是一种恐惧反应。

The reason that you keep making excuses that you're not ready or you need to do more research or you need to study more, that's often a fear response.

所以，随着你逐章阅读，你可以开始反思自己的生活，看清自己，识别出那些反复出现的思维模式。

And so as you go through every chapter of the book, you can begin to reflect on your own life and see yourself and begin to recognize what are the thought patterns?

我陷入了哪些模式？

What are the patterns I'm in?

而且要明白，我们并没有出问题，只是在重复一些模式。

And realize that we're not broken, we're simply running patterns.

我想让大家记住的最重要的一点就是：你不必相信你脑子里冒出来的每一个想法。

And that's the biggest thing that I want people to take away is is knowing that you don't have to believe everything you think.

我再说一遍。

I'm going to say that again.

你不必相信你脑子里冒出来的每一个想法。

You do not have to believe everything you think.

如果你一直在告诉自己不够好、没能力、太老了、太年轻了，这些想法你完全不必当真。

So if you've been telling yourself you're not good enough, you're not capable, you're too old, you're too young, you don't need to believe those beliefs.

当你通过身体放松技巧让自己平静下来，整个世界都会为你打开。

And when you tap using the body and you feel calm, your whole world opens up.

太棒了。

Phenomenal.

顺便说一句，这本书的序言是由唯一一位托尼·罗宾斯写的。

The one and only Tony Robbins wrote the forward for this book, by the way.

而且你知道，当你的脑子停不下来，比如晚上想睡觉却一直胡思乱想，那些所谓的‘猴子思维’，针对各种恐惧、疼痛相关的问题，你都明确提到了如何处理这种能量。当你特别疲惫的时候，还有其他很多情况，比如别人让你抓狂——毕竟我们住在洛杉矶，堵车就是个典型例子，还有恐慌情绪，等等，应用场景真的太多了。

And, you know, you've got applications for when your mind won't shut up, you know, you're trying to sleep at night and you got all, you know, the quote monkey mind going on for addressing various fears for, again, issues related to pain, you explicitly address that energy, you know, when you're so tired, many other applications, when other people drive you crazy, like, you know, obviously we live in LA, so, you know, the traffic could be a thing, you know, panic, and just so many different applications.

那当我们对自己特别苛刻的时候呢？

What about when we're being hyper self critical?

这本书里你明确谈到了这么多问题，真的帮到了方方面面。

So it's just helping so many different things explicitly in the book, you're addressing these topics.

我强烈建议大家今天就去买一本。

And I encourage everybody to pick up a copy of this today.

这本书真的特别棒，故事也特别精彩。

This is a great read period, you know, incredible stories as well.

我一口气就看完了，根本没意识到时间过得这么快。

I breezed through it so fast, like before I knew it.

我真的非常感谢你。

And I appreciate you so much.

我们没提到的是，其实我认识你很久了，我们是在吉姆·奎克的精英社群里认识的，他可是《Model Health Show》里最常来的嘉宾。

You know, what we didn't share was like, again, I've known you for a while and we met at this mastermind, Jim Quick, who's been actually the most frequent guest here on the Model Health Show.

他能有这个节目，其实起了关键作用。

And he's a big reason for the initiation of this show being in existence.

他一路陪着我们走过这段旅程，后来他还拉了一群朋友，搞了个持续好几天的活动，大家聚在一起，第一天就认识了各种各样的人，个个都很有成就，各种精彩。

Like he's been there throughout, you know, this journey, but he got some friends together as a multi day thing, we were all hanging out, but day one, we're hanging out, it's all these different people and just, got successful and all these different stuff.

我当时就觉得，你可能是最接地气的那一个——我不是说唯一一个，但绝对是其中最自然的，我们俩一下子就聊到一块儿去了。

But I felt like you were like the only, not, let me not say the only, but the most normal person and we just linked up.

对，我们俩一见如故，勾肩搭背，跟一群人混在一起，一起经历这些事。

Yeah, we know, we just linked up, we were like arm and arm and we're like hanging out with all these people and going through these experiences together.

那时候我就觉得你特别棒，这不仅是你这个人了不起，更是因为你对自己下了功夫，让我觉得特别安心——我本身就算挺有安全感的人，但跟你在一起，那种连接感是立刻就有的。

And so, knew that you were amazing person then, and, you know, this is a testament to who you are, but also the work you've done on yourself to make me feel safe, you know, and I'm a pretty safe feeling guy, you know, but just like there's this immediate attachment.

我觉得你真的非常特别。

And so I think you're so special.

我特别感谢你和你兄弟们做的这些事，让这么棒的工具能被这么多人接触到。

And, you know, I just appreciate the work that you're doing and your brothers and just providing access to this incredible tool.

谢谢你，肖恩。

Oh, thank you, Sean.

我想分享一个小故事，我之前跟你说过，但我想正式说一下：我现在正住在我在加州最好的朋友家。

And I wanna share one quick story, which is I did tell you this, but I'm gonna put this, I need this on the record that I'm staying with my best friend in California.

今天早上我们去海滩散步，我跟她说了我有多兴奋能来到这里。

And we went on a walk this morning on the beach and I was telling her how excited I was to be able to be here.

我们俩聊起了各自有多崇拜你。

And we were both talking about what fans we were.

她告诉我，她给你写的《更聪明的睡眠》买了好几本，因为她开公司，就给所有员工每人一本。

And she said to me that she bought your book, Sleep Smarter, for all of her she runs a company and she got it for her employees.

她说她多年来一直给员工买书。

And she said she has been buying books for employees for years now.

她回过头看，发现对员工生活、幸福感、工作表现，还有彼此相处方式影响最大的一本书，就是你的《更聪明的睡眠》。

And when she looks back, the book that made the biggest difference in their lives, in their happiness, in their performance, in the way that they treated each other was reading your book Sleep Smarter.

这有多厉害啊？

How powerful is that?

太厉害了。

So powerful.

这有多厉害啊？

How powerful is that?

就像我之前说的，回想起十多年前的那个精英小组，我就是在那儿认识了我的文学经纪人，真没想到《睡得更聪明》会走到这一步。

And as I shared too, like going back, it was that mastermind all those years ago, over a decade ago, where I met my literary agent, you know, it's just it's crazy for Sleep Smarter.

我们之间有这么深的联系，我真的特别感谢你。

Like, we're so connected and I appreciate you so much.

《重塑大脑》这本书在所有卖书的地方都能买到。

Rewired everywhere books are sold.

你还有没有其他地方想让大家关注你？

Is there anywhere else you want people to connect with you?

你们可以在 Instagram 和 Facebook 上关注我们，账号是 The Tapping Solution。

You can follow us at The Tapping Solution on Instagram and Facebook.

我们的 YouTube 频道也很棒，欢迎大家来试试、来互动，也别忘了分享给朋友。

We have a great YouTube channel, but reach out, tap, try it, share it with friends.

谢谢你给我这个机会在这里分享这些。

And thank you for letting me share it here.

当然啦，咱们已经进入状态了。

Of course, we're tapped in baby.

对。

Yeah.

这位就是独一无二的杰西卡·奥特纳，各位。

The one and only Jessica Ortner, everybody.

非常感谢大家今天收听这一期节目。

Thank you so much for tuning into this episode today.

希望你们从中学到了不少有用的东西。

I hope that you got a lot of value out of this.

这种技巧对我们来说，简直是超级英雄工具箱里的必备神器。

This is such a valuable tool for us to have in our superhero utility belt.

我强烈建议你们进一步深入了解，多加练习这项强大的方法，关注杰西卡的作品，读一读她的新书《Rewired》。

And I highly encourage you to get a little bit more expertise, get a little bit more verse in utilizing this powerful technique by following Jessica's work, checking out the new book Rewired.

当然，网上还有很多非常棒的视频可以参考。

Of course, there's a ton of incredible videos online as well.

她分享了一些资源，我们也会在节目笔记里给你们整理一份。

She shared some resources and we'll put some resources for you in the show notes as well.

但还有很多了不起的工具，比如这种技术，在治疗创伤后应激障碍等病症的临床试验中效果惊人。

But there are so many incredible tools like to find a technique that can be so remarkably effective in clinical trials for things like PTSD.

我们之前提到的那项研究中，有效率高达百分之九十以上。

We're talking about upwards of ninety percent effectiveness in the particular study that we covered earlier.

这可是权威的同行评审期刊，分量十足。

Again, this is a major prestigious peer reviewed journal.

这种技术再也不能被忽视了。

Like this cannot be overlooked any longer.

不管你正面临什么问题，不亲自试试，你永远不知道它能带来多大的帮助。

And with whatever you might be dealing with, you never know how effective this might be in support of that until you try it.

所以真的非常感谢你们的支持。

So again, I appreciate you so much.

如果喜欢这期内容，别忘了分享给你在乎的人。

If you enjoy this, please share this out with somebody that you care about.

你可以直接从你正在听的播客应用里转发这条内容。

You could send this directly from the podcast app that you're listening on.

当然，你也可以截个图，发到社交媒体上。

Of course, you could take a screenshot of the episode and share it on social media.

记得@我，我的账号是seanmodel。

Tag me, I'm seanmodel.

也别忘了@杰西卡·奥特纳。

Of course, tag Jessica Ortner as well.

我知道她看到这份支持一定会特别感动。

I know that she would be blown away to see that love.

接下来我们还有一系列超棒的大师课和世界级专家要登场，听好了，你可能以为这就结束了。

Well, we've got some incredible, incredible masterclasses and world leading experts coming your way, including, listen up, you thought we were done.

《Model Health Show》第1000期马上就要来了。

Episode 1,000 of The Model Health Show is coming up here soon.

我们为你准备了一些特别的东西。

We've got something very special in store for you.

记得在社交媒体上关注我。

Make sure to follow me on social media.

我在Instagram上的账号是seanmodel，那天我们会全程直播。

I'm seanmodel on Instagram, because we're gonna be live streaming that whole day.

我会带你们看看Model Health Show演播室里到底在发生什么。

I'm gonna show you what's actually going down in the Model Health Show Studios.

我们请了一些特别嘉宾，绝对不能错过。

We got some special guests coming through, so you're not gonna wanna miss that.

所以再次提醒，去Instagram关注SeanModel，及时获取最新动态。

So again, follow me on Instagram at SeanModel to stay up to date.

另外，做好准备吧。

And again, just be ready.

后面还有更多惊喜等着你。

We got so much more in store.

保重。

Take care.

祝你今天过得特别棒，我们很快再聊。

Have an amazing day, and I'll talk with you soon.