325. 20多岁时我应对焦虑的4种方法

这是一档iHeart播客节目。

This is an iHeart podcast.

阿巴镇染上了一种恶疾。你必须根除它。掘开深层土壤，将其彻底铲除。

There's a vile sickness in Abba's town. You must excise it. Dig into the deep earth and cut it out.

由iHeart播客与亚伦·曼基的Grim and Mild联合出品，《混乱之城》——一部设定在布里奇沃特音频宇宙中的全新虚构播客剧，由朱尔斯·斯泰特和雷·怀斯主演。请在iHeartRadio应用、Apple播客或任何你获取播客的平台收听《混乱之城》。

From iHeart Podcasts and Grim and Mild from Aaron Mankey, this is Havoc Town, a new fiction podcast set in the Bridgewater audio universe, starring Jules State and Ray Wise. Listen to Havoc Town on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

那么查帕奎迪克事件真相如何？这取决于你询问的对象。

So what happened at Chappaquiddick? Well, it really depends on who you talk to.

关于196年年轻的泰德·肯尼迪驾车坠入池塘的事件，存在诸多不同说法。

There are many versions of what happened in 1969 when a young Ted Kennedy drove a car into a pond.

却将一名女性遗弃溺亡。

And left a woman behind to drown.

《查帕奎迪克》讲述了一起悲剧性死亡事件，以及肯尼迪家族机器如何掌控全局。每周我们将深入头条背后，超越美国皇室家族的戏剧性表象。

Trappaquiddick is a story of a tragic death and how the Kennedy machine took control. Every week, we go behind the headlines and beyond the drama of America's royal family.

请在iHeartRadio应用、Apple播客或任何你获取播客的平台收听《肯尼迪合众国》。

Listen to United States of Kennedy's on the iHeartRadio app, Apple Podcast, or wherever you get your podcast.

《超级秘密闺蜜俱乐部》播客第四季现已上线。

The Super Secret Bestie Club podcast season four is here.

我们已严阵以待。

And we're locked in.

这意味着更多多汁的奶酪呢。

That means more juicy cheese meh.

糟糕的爱情建议。

Terrible love advice.

对前任施放的邪恶咒语。

Evil spells to cast on your ex.

不，不。这季我们不做这个。

No. No. We're not doing that this season.

哦，好吧，这季我们要升级了。

Oh, well, this season, we're leveling up.

每期都会有一位特别闺蜜登场，你绝对不想错过。我是Curly。

Each episode will feature a special bestie, and you're not gonna wanna miss it. My name is Curly.

我是Maya。

And I'm Maya.

把他带过来。

Get him here.

在iHeartRadio应用、Apple播客或任何你获取播客的地方收听《超级秘密闺蜜俱乐部》。

Listen to the super secret bestie club on the iHeartRadio app, Apple Podcast, or wherever you get your podcasts.

如果你想听另一个关于创伤的沉重播客，这不是你要找的。这是为那些不得不生存下来，却依然闪耀、张扬、柔软且完整的灵魂准备的。《不被需要的姐妹会》是黑人女性、女性化群体及性别多元的性暴力幸存者重新定义疗愈、支持与事后应对规则的地方。我是主持人兼该组织联合主席Lietra Tate博士。每周四在iHeartRadio应用、Apple播客或任何你获取播客的地方收听《不被需要的姐妹会》新剧集。

If you're looking for another heavy podcast about trauma, this ain't it. This is for the ones who had to survive and still show up as brilliant, loud, soft, and whole. The Unwanted Sorority is where black women, femmes, and gender expansive survivors of sexual violence rewrite the rules on healing, support, and what happens after. And I'm your host and co president of this organization, doctor Lietra Tate. Listen to The Unwanted Sorority new episodes every Thursday on the iHeartRadio app, Apple Podcasts or wherever you get your podcasts.

大家好，欢迎回到《二十岁心理学》播客，在这里我们会探讨二十多岁经历的重大人生转变及其对心理的影响。各位好，欢迎回到节目，欢迎回到播客。无论你是新听众还是老听众，无论身处世界何处，非常高兴能再次与你们共度一集，让我们继续解析二十岁的心理奥秘。

Hello everybody and welcome back to the Psychology of Your 20s, the podcast where we talk through some of the big life changes and transitions of our 20s and what they mean for our psychology. Hello, everybody. Welcome back to the show. Welcome back to the podcast. New listeners, old listeners, wherever you are in the world, It is so great to have you here back for another episode as we, of course, break down the psychology of your twenties.

焦虑就像一种诅咒，我直接坦白说吧。我想我们很多人都曾渴望能有一天不再焦虑——哪怕只有一天，那会是什么感觉？或者想象过，如果没有那些关于可能发生或不会发生之事的假设性恐惧，没有对他人看法、未来灾祸或糟糕结局的担忧，我们的人生会是什么模样。

Anxiety feels like such a curse. I'm just gonna come out and say it. I think a lot of us have probably wished for a day where we weren't anxious. Just one day, what might that be like? Or we've considered, you know, what our lives would look like if we weren't held back by these hypothetical fears about what may or may not happen, what others might think, what disasters await, what terrible things could go wrong in our future.

这种负担有时无比沉重。尽管它如潮汐般时涨时落，但我和我的焦虑——我的老伙计——渊源已久。我清晰记得人生第一次恐慌发作是在八岁学校电影之夜看《永不结束的故事》时。自那以后，这种可能持续数月或作为长期基线的极度恐慌与紧张，就成了我记忆中的常客。最近一期节目里我甚至说过，我人生中有些阶段会因自己居然没为任何事焦虑而担心——这简直荒谬至极。

It is a huge burden at times. Even if it comes and goes in waves, me and my anxiety, my POW, we go way back. I remember distinctly, so clearly, having my first ever panic attack about the movie, The Neverending Story, when I was eight years old at, like, a school movie night. And since then, I've always had these moments of just extreme panic and anxiety that can go on for months or would just be this baseline of just nervousness for kind of as long as I can remember. I think I said in a recent episode that there have even, you know, been times in my life when I've worried about the fact that I'm not anxious about anything, which is absolutely bizarre.

我开始意识到我的焦虑在某种奇怪意义上几乎令人安心。它给我一种安全感的幻觉，那种能预知人生所有问题的错觉确实美妙——虽然实际上，A：这根本不成立，总有我完全预料不到的事发生；B：它正剥夺我许多体验，包括那些足以抵消焦虑的快乐时刻。

I really begun to, you know, realize that my anxiety was almost comforting in a strange way. It provided me with an illusion of security that felt quite nice when actually, although it was making me feel nice, it was making me feel like I could anticipate every single problem that would happen in my life. A, that wasn't the case. Things happened that I never could have thought of. And b, it was actually taking away from a lot of my experiences and a lot of the joyful experiences that made up for the anxious ones.

我会沉浸于焦虑思绪中试图解决问题——这大概我们都干过。我总想用理性分析那些完全荒诞的场景，但这注定徒劳。因为即便罕见地解决了一个问题，大脑立刻会抛出更棘手的假设。这感觉永无止境——直到几年前，我开始改变应对方式。

You know, I would just sit with my anxious thoughts and try and problem solve them, which I think is something that we've all done. I would try and think my way through a scenario that in my you know, is completely irrational, and that is just never going to work. Because even when on the rare occasion I would get through it, my brain would just present me with a bigger and even trickier hypothetical. So it felt quite never ending. And then a few years back, I started doing things differently.

我不再让焦虑成为房间里最响亮的声音，不再让它总是掌控一切。我开始寻找方法，几乎像是在戏弄那些焦虑的念头，用它们自己的游戏规则击败它们——结合我从科学和心理角度对焦虑及其运作方式的了解，同时玩些心理游戏、耍些小花招，通过反复试验建立了一些非常非常实用的小技巧、建议和策略。真正让我感觉好转确实需要付出一些努力，但这确实帮助我将焦虑从负担转变为可以为我所用、能在某种程度上加以利用的自身一部分。这正是我今天想探讨的内容。

I stopped letting my anxiety kind of be the loudest voice in the room. I stopped letting it, you know, always be in control. And I kinda started finding ways to almost play with my anxious thoughts to, like, beat them at their own game, combining what I knew scientifically and psychologically about anxiety and how it operates, but also by kinda playing these mind games, these mind tricks, and establishing, like, some pretty really, really useful, tricks and tips and strategies through trial and error. And what actually made me feel better did require a little bit of work, but it really helped me change my thinking from anxiety as a burden to anxiety as something that is a part of me that I can make work for me, that I can leverage in some small way. And that's exactly what I wanna talk about today.

即使在最艰难、最糟糕、极度恐慌和焦虑的时刻，我真正让焦虑为我所用的四种方法。这些策略就像是我最强大的工具。最近，我不得不再次对它们进行考验。虽然缓慢但确实地，它们帮助我走出了困境。所以我想与你们分享。

Four of the ways that I've really been able to make anxiety work for me even in really, really tough times, terrible times, really panicky, anxious times. These strategies have been, like, my greatest tools. And recently, I really had to put them to the test again. And slowly but surely, they have helped me out of a tough situation. So I wanted to share it with you.

希望你们能有所收获。所有这些建议都非常实用且易于实施，如果愿意的话，今天就可以尝试。所以我真心希望至少能改变你们对焦虑想法的看法，即便不能改变人生。闲话少说，让我们直接进入能让焦虑为我所用的四种方法。

I hope that you can learn something. All of these tips are really practical and accessible. You could literally try them all today if you wanted. So I really hope it at least changes how you think about your anxious thoughts, even if it doesn't change your life. Without further ado, let's get into the four ways that we can make anxiety work for us.

重新了解焦虑的本质听起来可能很简单，但当我们深陷恐惧、惊慌和担忧时，往往会高估焦虑的意义。我们首先需要立足于事实，扎根于正在经历的现实。你可能认为自己了解所有关于焦虑的知识——这方面的信息确实很多，你或许知道不少。但当处于生存本能和纯粹恐惧中时，你回忆这些宝贵信息的能力会变得相当模糊。

Having a refresher on what anxiety actually is might sound really simple to begin with, but sometimes when we're really wrapped up in our fear and our panic and our worry, we think that our anxiety means more than it does. And we really need to be firstly grounded in the fact, grounded in the facts of what we're going through. You may think you know all the information about anxiety. There's a lot to know, you probably do know quite a bit. But when you're operating from a place of survival and pure fear, your ability to actually remember this valuable information becomes quite clouded.

那时候你根本无法清晰思考。我们在那些时刻会认为自己的焦虑比实际情况更合理，认为应该相信脑海中闪过的每个念头，每个臆想的情境都可能成真。因为我们天生会优先考虑与生存相关、与恐惧相连、带有情感色彩的想法——即便它们实际上并无用处。我们倾向于相信自己的身心在某种程度上必然在做它认为最有利的事。

You know, you're just not thinking straight. And we think in those moments that our anxiety is much more valid than it is. That we should believe every single thought that passes through our brains, that every opinion, made up situation could be true. Because we've been hardwired to prioritize thoughts that relate to our survival, that relate to fear, that have an emotional tone to them, even if they're actually not that useful. We, I think, trust that our mind and our body and and and to a certain extent, must be doing what it thinks is best.

它一定知道什么是最好的。它让我们关注这些假设情景，是因为我们确实面临危险。但我们需要意识到，我们的信任被错付了——因为焦虑的职责（这可能会让你震惊，也许不会）就是非理性。这确实是它的本职工作：向我们展示最坏情况、灾难化想象、施加压力、投射恐惧，而非揭示真相。

It must know what's best. It must be making us pay attention to these hypotheticals because we are in real danger. But what we need to realize is that our trust is misplaced because anxiety's job, and this might shock you, maybe it won't, but anxiety's job is to be irrational. That is literally its job. It is to present us with the worst case scenarios, to catastrophize, to stress, to project, not to be truthful.

客观看待现实并非它的职责范围。为什么会这样？因为焦虑是你的身体和大脑试图通过夸大结果或现实情况来保护你免受感知威胁或压力，要么是为了激励你，要么是促使你在事情发生前解决问题。我常把焦虑比作大脑给你的一份模拟考卷，但所有题目和场景都是你在现实世界或真实考试中永远不会遇到的。

That is not part of its job description. It's not to see a situation realistically. And why exactly is that the case? Well, because anxiety is your body and your brain trying to protect you against a perceived threat or a stressful situation often by exaggerating an outcome or exaggerating the reality of the situation to, you know, either a, help motivate you or b, try and get you to problem solve before the situation occurs. You know, I often, think about anxiety like your mind trying to give you a practice exam, but all the questions and scenarios are questions and scenarios that you'd never actually encounter in the real world or in the real exam.

而且这些问题往往无解。它们永远不会在现实中发生。但在此期间，你会被自己或焦虑说服：这不是模拟考，这是真实战场，你必须认真对待。

And they're often impossible to answer. They'll never show up in real life. And all the while, you're convincing yourself or your anxiety is convincing you, you know, this isn't a practice exam. This is the real deal. You have to take this seriously.

比如对未来的焦虑，本质上是对不确定性的恐惧。你不知道职业生涯如何发展，不知道重大冒险能否成功，能否遇到知己，能否找到真爱——这些未知的空白领域，正是焦虑最爱用最坏场景填满的地方，它暗示你：只要能为这些极端情况做好准备，就万无一失。

This could actually be happening right now. You know, take feeling anxious about the future. What you're really experiencing is a fear of uncertainty because there is a lot you don't know. You might not know how your career is going to turn out. You might not know whether that big risk will pay off, whether you're gonna meet your people, whether you're gonna find love.

但关键在于：这些场景几乎从不会成真。想象你遭遇火灾失去一切、工作犯下大错永远失业、所有亲人离世...这些不会发生。担心突然患上罕见疾病，或是认为所有人暗地里讨厌你，朋友们因你某句话集体疏远却无人告知——

So there is a lot of empty space. There are a lot of unknowns. Our anxiety likes to fill that space with the worst case scenario to basically say, okay, well if you can handle this, if you have a plan, then we'll be fine if it comes true. Here's the thing though. Those scenarios rarely, if not ever, come true.

这些都是假象。大脑提供这些极端场景，本质上是在给你进行高强度的心理和生理训练。即使它们真的发生，由于你已提前经历过相关焦虑，反而能更好应对。希望这个逻辑能让你豁然开朗。

The scenario in which you lose everything in a fire and you make a huge mistake at work and you never get a job again, and all your loved ones die. That isn't going to come true. The fear of, you know, suddenly being diagnosed with a rare disease when you were otherwise healthy, that isn't going to come true. Or, you know, your thought that everyone secretly dislikes you. You've somehow said something to upset all your close friends without anyone mentioning it.

当我们开始明白这只是大脑笨拙的保护机制时，就能更清醒看待处境。对我而言，始终有效的办法是提醒自己：我对某事的看法仅仅是看法而已。这些想法往往缺乏证据支撑，而我也无法预知未来——我没有那种神奇能力。

That is false. It's not going to come true. It is your brain serving you up scenarios to give you a really vigorous mental and physical workout. So if they were to happen, you would be okay because you've already experienced the anxiety towards this situation beforehand. Hopefully that makes a lot of sense to you.

当然，想通这些道理很容易，但当焦虑伴随颤抖、心悸、呼吸急促、恶心出汗或现实解体感等生理症状时，情况会变得格外煎熬。这些身体反应会让焦虑显得无比真实紧迫。

I think when we begin to acknowledge that this is our brain trying to protect us, but just not doing a very great job or being very helpful at all, we see our situation a bit more clearly. And it has always, always helped me to remind myself that my opinion about a situation is just an opinion. Nothing more, nothing less. There's often very little evidence for what I'm thinking. And as much as I try, you know, I can't tell the future.

虽然那些担忧可能不真实，但你正在经历的生理感受千真万确。无论是惊恐发作、持续焦虑还是侵入性思维，这绝对不是什么愉快体验。没人会说

I'm not I don't have that rare magical ability. I cannot anticipate how this will work out. So I just have to be accepting of what comes. Of course, you know, that's very easy to think, but when your anxiety is accompanied by a number of physical symptoms like shaking, like a rapid heartbeat, shortness of breath, trembling, nausea, sweating, or that feeling of disassociation or being unreal, it can become even more unpleasant. And I will say it makes it feel a lot more immediate.

“啊我就爱这种感觉”。我也不会像江湖术士那样兜售狗皮膏药，承诺能立刻消除症状或治愈你。但我想分享的是：我们可以用四种方法转化这种感受，不仅减轻它，更要让它为我们所用。

As much as those thoughts may not be true, what you're going through certainly is, the physical feeling you're going through is very real. Whether that is displayed through panic attacks, through like consistent underlying anxiety, or just intrusive repetitive thoughts, it is definitely not a comfortable experience. I don't think anyone is like, oh yeah, I love feeling That's one of my favorites. And I'm not going to be like some guru who's gonna sell you snake oil and say that I can make that go away immediately or that I can cure you. But what I do wanna talk about is four ways that we can take that feeling and not just completely eliminate it, but make it work for us.

学会将就，利用你被分配到的焦虑之手、焦虑之心。如我之前所说，我涉足焦虑这一行至少已有十六年，但直到最近两三年，我才真正开始以最初感觉极其反直觉、实则非常有效的方式应对这种紧张、这些感受和念头。关于焦虑，我领悟到的是：你必须以其人之道还治其人之身，用与焦虑 irrational（非理性）和 delusional（妄想）地认为世界即将崩塌同等程度的 irrational 和 delusional，坚信自己会没事。你需要像焦虑一样坚持不懈，像它一样富有想象力。

And make do, leverage the anxious hand, the anxious mind that you've been dealt. You know, like I said before, it's been at least sixteen years that I've kind of been in the business of anxiety, but only in the last, like, two to three that I've really started approaching this tension, these feelings, these thoughts in a way that initially felt so counterintuitive, but actually which really, really worked. And that's the thing that I've learned with anxiety that I've found. You kind of have to beat it at its own game and just be as irrational and delusional in your belief that you'll be fine as your anxiety is irrational and delusional in its belief that the world is falling apart. You need to be just as persistent as your anxiety is and just as imaginative.

关键在于，你已知道自己具备这些特质——因为焦虑正展示着你有这种能力。所以你可以用焦虑恐吓你的方法来反制它。这引出了我停止对抗焦虑并真正化其为用的第一个方法：欺骗自己相信，每当我感到焦虑时，那其实是兴奋，并选择以不同于大脑本能的方式重新标注这些感受。如果焦虑思维想要虚构事实、将无害事物标记为威胁，如果它想欺骗我——那我也可以骗回去。

But the thing is is that you already know that you can be all those things because your anxiety is displaying that you have that capability. So you can use, you know, the methods that your anxiety is using to scare you to kind of scare it back. This really brings me to the first way that I've stopped fighting my anxiety and really made it work for me. And that is really tricking myself into believing that anytime I feel anxiety, it's actually just excitement and choosing to label the sensations differently to how my mind wants to label them. If my anxious mind wants to make things up, wants to label things differently as a threat when they're not, if my anxious mind wants to lie to me, well, I can lie right back.

听起来我像是在对抗某个宿敌。但事实是：焦虑感有个特殊优势——确切说不是优势，而是某种对我们有利的异常特性。

You know, it sounds like I'm fighting this, like, you know, mortal enemy. But here's the thing. Right? Like, there's a perk. Not so much a perk, but something unusual about feeling anxious that works in our favor.

焦虑与兴奋在诸多维度上惊人地相似，它们往往会激活身体相同的唤醒通路。哈佛商学院有篇精彩文章《get excited：将焦虑重新评估为兴奋》指出，两者都基于对未知预期的反应，都伴随高唤醒水平（即对刺激的相似生理反应），都涉及控制感的丧失。

Anxiety and excitement are actually incredibly similar on so many dimensions, and they tend to actually activate the same kind of arousal pathways in our body. There's a really amazing article from the Harvard Business School titled, get excited reappraising anxiety as excitement. And it talks about how both anxiety and excitement are based on knowing, you know, or not knowing what to expect. They're based on high levels of arousal. So basically meaning a similar level of bodily response to a stimulus, and they're based on a sense or a loss of control.

兴奋时，你同样可能感到坐立不安、心跳加速、思绪纷飞——这与焦虑状态非常相似。唯一的区别在于我们称之为积极或消极的效价。

When you're excited, you're going to feel perhaps equally jittery, kind of nervous. You're gonna feel your heart rate go up. Maybe all these thoughts start swirling around about what is possible. That's very similar to an anxious state. The only difference is what we would call positive or negative valence.

效价是心理学概念，描述不同情绪即使生理感受相同，也会产生不同情感影响。焦虑与兴奋的生理感受相同，但焦虑具有消极效价（令人恐惧不适），兴奋则具有积极效价（吸引我们投入情境）。我要你调动那种积极情绪效价。

So valence or valency is this idea in psychology that describes how different emotions have a different emotional effect, even if they feel the same on a physical level. So anxiety and excitement, they feel the same on a physical level, but anxiety has a negative valence. Whereas excitement has a positive valence, meaning that the emotional effect of excitement is appealing, it's desirable, it makes us more attracted to a situation. Whereas anxiety has that negative valence, it makes us scared, fearful, uncomfortable. So I want you to tap into that positive emotional valency.

如果唯一区别在于我们对感受的解读，那就告诉自己：这其实是兴奋。这不是焦虑，而是对结局的期待——我兴奋于自己将如何应对，兴奋于能拥有这样的人类体验。

If the only thing that is different is how we interpret a feeling, then tell yourself, actually, I'm excited by this feeling. This isn't anxiety. This is this is excitement about how this is gonna turn out. I'm excited to see how I manage this. I'm excited to be able to have this human experience.

而且，

And,

要知道，

you know,

我在克服飞行恐惧时频繁使用这个技巧。尤其在起飞阶段极度恐慌时，我会不断重复：这其实是兴奋感，我为此感到兴奋，这不是焦虑。

I used this technique a lot when I was getting over my fear of flying. I would get incredibly panicked, especially during takeoff. And so I would just keep repeating that, you know, this is actually an excited feeling. I'm excited by this feeling. This is not anxiety.

这些是蝴蝶般的悸动，不是肾上腺素，而是热忱。我之前提到的哈佛研究论文实际上得出结论，使用这种技巧可以在某些情况下大幅提升我们的表现，尤其是在涉及社交焦虑、公开演讲和特定恐惧情境时。如果你知道，这比试图完全压制焦虑要好得多。

These are butterflies. This is not adrenaline. It's enthusiasm. And that same research paper from Harvard that I referenced before actually concluded that using this technique can improve our performance, like, a lot in certain situations, especially when it comes to things to do with social anxiety, public speaking, specific phobia situations. And it's a much better strategy if you know, than trying to just completely shut down our anxiety completely.

因为从焦虑到平静的转变要困难得多。相比从焦虑转为兴奋，前者存在更多细微差别和差异，因为它们处于情绪光谱的同一端。这是第一条建议，但我们要短暂休息一下。希望大家继续收听，也期待你们对我接下来要分享的三个策略感到兴奋。

Because going from anxious to calm is a lot harder. There are a lot more nuances and differences compared from compared to going from anxious to excited because they are on the same kind of end of the spectrum. That is tip number one, but we're gonna take a short break. I hope that you stay with us, and I hope that you are excited for the next three strategies I have for you when we're back.

阿巴斯镇染上了恶疾。你必须根除它。深入地下，将其彻底挖出。村庄饱受摧残，整户整户的人家都已被吞噬。

There's a vile sickness in Abbas Town. You must excise it. Dig into the deep earth and cut it out. The village is ravaged. Entire families have been consumed.

你可曾有过这样的体验——从梦中醒来时，熟悉的地方会显得完全陌生？

You know how waking up from a dream, a familiar place can look completely alien?

大家退后。我们继续前进。还有

Get back, everyone. Let's go next. And

若你看见魔鬼在光天化日下行走于人群之中，必须剜出他的心脏，焚毁其躯体，将骨灰撒在这座城镇最偏远的角落以示警戒。

if you see the devil walking around in sight of another man, you must cut out the very heart of him, burn his body, and scatter the ashes in the furthest corner of this town as a warning.

由iHeart Podcasts与亚伦·曼基的Grim and Mild联合出品，《混乱之城》是一部设定在布里奇沃特音频宇宙中的全新虚构类播客，由朱尔斯·斯泰特和雷·怀斯主演。您可在iHeartRadio应用、Apple播客或任何播客平台收听《混乱之城》。魔鬼正在阿巴斯镇游荡。

From iHeart Podcasts and Grim and Mild from Aaron Mankey, this is Havoc Town, a new fiction podcast set in the Bridgewater audio universe, starring Jules State and Ray Wise. Listen to Havoc Town on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts. The devil walks in Abbas Town.

我是乔伊·哈登·布拉德福德医生。在《黑人女孩心理治疗》第421期节目中，我与阿菲娅医生及比利·沙卡共同探讨头发如何与我们的身份认同、心理健康及治愈方式紧密相连。

I'm Doctor. Joy Harden Bradford and in session four twenty one of Therapy for Black Girls, I sit down with Doctor. Afiya and Billi Shaka to explore how our hair connects to our identity, mental health and the ways we heal.

各位，我认为头发是套复杂的语言系统，对吧？它能透露你的年龄、婚姻状况、籍贯和信仰。但社交媒体让我们对发型产生了过度关注——当我们发布动态时，发型往往成为别人最先注意到的特征。

Guys, I think hair is a complex language system, right? In terms of it can tell how old you are, your marital status, where you're from, your spiritual belief. But I think with social media, there's like a hyper fixation and observation of our hair, right? That this is sometimes the first thing someone sees when we make a post or a reel is how our hair is styled.

我们讨论了发型师在社区中的重要角色、时刻保持完美形象的压力，以及如何通过放弃完美主义获得自由。另外，如果您有飞行焦虑，千万别错过第418期与安吉拉·尼尔·巴尼特医生的对谈，我们将深入探讨如何应对飞行恐惧。欢迎在iHeartRadio应用、Apple播客或任何播客平台收听《黑人女孩心理治疗》。

We talk about the important role hairstylists play in our communities, the pressure to always look put together, and how breaking up with perfection can actually free us. Plus, if you're someone who gets anxious about flying, don't miss session four eighteen with doctor Angela Neil Barnett, where we dive into managing flight anxiety. Listen to therapy for black girls on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

我是诺亚，今年13岁。你可能已经从新闻上看到，我有个播客节目，我会像你叔叔或堂兄那样（如果他们真的做过研究的话）拆解那些虚假标题。说实话，大人们总问不到点子上。《诺亚·德·巴拉斯托带你看真相》是一档关于影响力的节目。

I'm Noah. I'm 13. And as you might have seen from the news, I got a podcast, and I explain those fake headlines like your uncle would, like your cousin would if he actually did the research. Honestly, adults don't ask the right questions. Now You Know With Noah De Barasso is a show about influence.

谁在掌控话语权？他们如何运用？这对其他人意味着什么？这不是新闻——如果是Z世代或α世代制作的，这才该是新闻应有的样子。我看这些的时候简直了...18到24岁的年轻人多数表示，在经济政策上更信任共和党而非民主党。

Who's got it, how they use it, and what it means for the rest of you. It's not the news. It's what the news should be if someone Gen Z or Gen Alpha made it. When I'm watching everything, sheesh. Majority of the youth, 18 through 24, say they trust Republicans more than Democrats to fund the economy.

开什么玩笑？政治太疯狂了，我绝不是来站队的，而是来理清头绪的。究竟发生了什么？为什么重要？对我们意味着什么？带上你的脑子，在iHeartRadio应用、Apple播客或任何你听播客的地方订阅《诺亚·德·巴拉斯托带你看真相》。

You kidding me? Politics is wild, and I'm definitely not here to claim it, but I'm here to make sense of it. Just what's happening, why it matters, and what it means for us. Bring your brain. Listen to Now You Know with Noah De Barasta on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

无滤镜育儿的元老级人物回归了，比以往更犀利。

The OGs of uncensored motherhood are back and badder than ever.

我是艾丽卡。我是米拉。我们是《好妈妈坏选择》播客的主持人，由Black Effect播客网络每周三推出。历史上总是男人说太多。

I'm Erica. And I'm Mila. And we're the hosts of the Good Moms Bad Choices podcast brought to you by the Black Effect Podcast Network every Wednesday. Historically, men talk too much.

而女人只能默默倾听。

And women have quietly listened.

这一切到此为止。

And all that stops here.

如果你喜欢机智的女性，那么这

If you like witty women, then this

就是你的阵营。我们的嘉宾包括科琳·斯蒂芬斯。

is your tribe. With guests like Corinne Stephens.

我从没见过这么多女人袒护 predatory 男性。后来#MeToo运动爆发了，结果所有人都因为妻子说没关系就暴跳如雷。问题大了。

I've never seen so many women protect predatory men. And then me too happened. And then everybody else wanna get pissed off because the wife said it was okay. Problem.

我大女儿九年级开学第一天，我打电话问她情况时，她抱怨说‘老爸，全班都在讨论你的事’。我毁了我宝贝女儿的高中第一天。

My oldest daughter, her first day in ninth grade, when I called to ask how I was doing, she was like, oh, dad. All they were doing was talking about your thing in class. I ruined my baby's first day of high school.

至于Slumflower，最让我兴奋的就是男人给我打钱。当收到转账时，我简直感觉双腿发软。就像‘天啊，关键时刻到了’那种感觉。

And Slumflower. What turns me on is when a man sends me money. Like, I feel the moisture between my legs when a man sends me money. I'm like, oh my god. It's go time.

你真转钱了？

You actually sent it?

请收听《好妈妈坏选择》播客

Listen to the Good Mom's Bad Choices podcast

每周三更新

every Wednesday

在Black Effect播客网络、iHeartRadio应用、苹果播客

on the Black Effect Podcast Network, the iHeartRadio app, Apple Podcast,

或任何你获取播客的平台均可收听

or wherever you go to find your podcast.

识别焦虑想法最简单的方法就是看它是否以‘万一’开头。万一世界崩溃了怎么办？万一我最恐惧的事成真了怎么办？万一我永远达不到目标怎么办？万一我失去一切怎么办？

The easiest way to tell if something is an anxious thought is when it starts with what if. What if the world collapses? What if my worst fear comes true? What if I never achieve what I want? What if I lose it all?

真正的恐惧——当下确实存在的危险——不需要‘万一’这个前缀，因为你会直接感知到它的发生。它正在此刻当下发生。这个区分至关重要，因为当你发现自己开始思维循环、过度思考、念头重复且都始于‘万一’时，那就是焦虑而非现实，是想法而非事实。你可以这样应对：记住，你真正恐惧的是未知。我们同时产生五六个甚至更多关于可能性的假设并不罕见，这些念头盘旋交织，每个都显得同样可怕且不现实。

A true fear, something that is actually dangerous in the moment, wouldn't require that what if prefix because you would know it was happening. It would be happening right now in the moment. And this is really valuable to pay attention to because the moment you find yourself spiraling, overthinking, getting repetitive with your thoughts, and they all start with what if, that is anxiety, that is not reality, it's a thought, not a fact. Here's how you can make this work for you. Again, what you're really fearing here is the unknown, And it's not uncommon for us to have, you know, five, six, seven different hypotheticals about what could happen all going at once, all swirling around, all feeling equally scary and unlikely.

我们往往忽略的是这些假设不可能全部成真。但焦虑却让我们感觉被这些叠加的担忧淹没，仿佛每个假设都可能发生。这正是焦虑极度非理性的首要表现——因为客观上根本不可能。

What we forget to realize is that they can't all possibly come true. But yet we feel bombarded with an almost cumulative worry. Right? That each of these hypotheticals could be a possibility. And that's one of the first ways that we see that anxiety is really, really irrational because that's not possible.

我希望你用已知对抗未知。是的，你不知道未来会如何发展或这个情况会怎样，但你确实知道许多事情，对很多事都有把握。你知道自己是有能力的，你知道自己曾挺过以往所有的困境。

And I want you to fight these unknowns with knowns. Yes. You don't know how the future will pan out or what will happen in this situation, but you do know a lot of things and you are certain of a lot of things. You know that you are capable. You know that you've survived every situation you've been in before.

你知道这只是焦虑。你还知道什么？你知道你的恐惧很少成真。你知道你并不孤单。你知道——你看——许多人都经历过这些并走了出来。

You know that this is just anxiety. What else do you know? You do know that your fears rarely ever come true. You do know that you are not alone. You do know that you, you know, many others have been through this and come out the other side.

存在一个不确定性：这个情况会如何发展，接下来会发生什么。但还有许许多多的确定性。这正是我要你聚焦的——你已知的、确信的，与你不确定的对比，看看这些确定性如何最终累积成对你有利的局面。我常用一个很棒的视觉化练习：假装手里握着这些确定性，它们像是巨大的金色光球。

There is one uncertainty. The uncertainty is what's going to happen in this situation, what's going to happen next. But there are many, many certainties. And that is what I want you to focus on, what you do know, what you are certain of compared to what you are uncertain of, and see how, like, the certainties end up stacking up in your favor. Here's a really, great visualization exercise that I use with this as well, is I, like, pretend that I'm holding these certainties in my hand, and they are these big golden orbs.

这些怪异的金色大球。我在精神层面将它们投向恐惧和焦虑念头。我把恐惧想象成阴影般的模糊形体，用这些确定性的金色光球砸向它，击碎阴影使其越来越小，直至消散。这些确定性确实能穿透不确定性——不仅在想象中，也在现实生活里。

These big, like, weird golden balls. And I, like, mentally throw them at my fears, at my anxious thoughts. And I think about the fears as, like, this big shadowy, you know, shadowy figure. And I'm throwing these big certainty golden orbs at them, and they're just crashing through this shadow, making it smaller and smaller and smaller, making it fall apart until it's gone. And these certainties really pierce through that uncertainty, both in, like, the visualization, but also in your life.

你会真正开始相信：是的，你知道这一切终将过去。你知道有许多可靠的事实依据。你至少确信自己能挺过来——这是你绝对确定的事。这个方法之所以有效，是因为它让我记住：无论遇到什么，我都有应对的能力。

Like, you really start to believe that, yes, I you know, you do know that this is going to pass. You do know that there are all these factual things that you can rely on. You do know, at the very least, that you trust yourself to get through this. That is something that you are absolutely sure of. The reason that I find this so effective is because it gives me the opportunity to remember that I am capable no matter what situation I encounter.

焦虑的本质就是非理性，但事后我们往往没机会记起当初恐惧什么——因为恐惧并未成真。焦虑的任务是折磨我们，而非提供真实遭遇的情境。你可以借此了解自己，强化自信——信任自己而非焦虑。要记住，很多人没经过这种考验，他们一生都在想当然。而你正选择直面不适，从所有恐惧经历中留意到自己挺过来的事实。

Again, anxiety's job is to be irrational, but so often afterwards, we never get the opportunity to remember what it was we were fearing because it doesn't come true. So anxiety's job is really to torment us, not to give us factual scenarios that we actually are going to encounter. You can instead use this situation to learn about yourself, to reinforce that you are confident, that you trust yourself, rather than trusting your anxiety. And you've got to remember a lot of people don't get tested this way. A lot of people go through life just assuming things, and you're someone who is going to instead take that uncom discomfort, take all those situations in which you felt fear, and really pay attention to the fact that you got through it.

请永远记住：面对这场源自内心最深恐惧的战役，你是个无比坚强的人。我相信你会为坚持到底感到真正的骄傲与喜悦——我愿你拥有这种体验。现在，第三种化焦虑为动力的方法，是将焦虑拟人化为非威胁性存在。这个灵感来自我母亲——有次我深陷焦虑时，她对我说：

And really remember that for the future, that you are an incredibly strong person to be facing a battle that is or you know, originating from you, that is originating from the deepest fears that you could possibly encounter being made to feel real. I just think you will experience true pride and joy that you persevered, and I want you to have that experience. I want you to make that happen for yourself. Now, the third way that I make anxiety work for me rather than against me is by personifying my anxiety as something that isn't threatening. So my mom was actually the one who really inspired me to kinda start thinking about my anxiety this way because of something that she said to me once when I was really, really stuck.

她看我长期与存在主义恐惧斗争，有天她说：你现在的恐惧和小时候怕鬼怪、怕衣柜里的怪物没区别。都是幻象罢了。把焦虑看作只在想象中可怕的实体，这观念改变了我。

You know, she'd see me kinda battle with some pretty existential fears for a long time. And one day she was like, the fears you have now are no different to when you were a kid and you were scared of the boogeyman, or you were scared of the monster in your closet. You know, it's just all smoke. Right? And thinking about my anxiety is this tangible thing that wasn't scary except for in my imagination turned a lot of it around for me.

现在我把焦虑拟人化为《怪兽电力公司》里的阿布（虽然有点怪）。如果你看过这部经典电影——阿布是穿怪兽装的小女孩，跳出来喊

So now I try to personify my anxiety as this is so strange, but it's Boo from Monsters Inc. Now if you've ever seen that movie, it's a classic. I'm assuming that you have. But, you know, Boo is the little girl, and when she's she's, like, wearing this little monster costume, and she jumps out and she goes, like, Boo. And, obviously, like, Sully and Mike Wazowski, like, get really, really scared, but it's, like, it's just a little kid.

对吧？这就是我想象中焦虑吓唬我的样子——像玩闹的小孩对我喊“哇！”，而我配合着说：“哇，吓死我啦”。

Right? And that's how I like to imagine my anxiety trying to scare me. Like, a little kid that's, like, playing, and I'm, like, playing along with them, and they're like, boo. And I'm like, oh, I'm so terrified. How scary.

但实际上，我能看出它只是个无害的小东西，这个小小的存在，你知道，并不会真正伤害我。因为说到底，你的焦虑就像个玩假装游戏的小孩。它不会跳出来扯断你的四肢，不会揪你头发，无法对你造成任何实质性的外在伤害。

But really, I can see that it's just this little harmless being, this little thing that is, you know, not actually going to hurt me. Because, you know, really, your anxiety is just like a little kid playing make believe. It can't jump out and rip off your limbs. It can't pull your hair. It can't do anything to you externally.

它是源自你内心的感受，无论多不舒服都不会真正伤害你。给它起个名字、穿件小戏服、赋予它身份，这能让我们记住：我们真正面对的是个唬人的怪物。或者像我这样，把它看作一个穿着戏服想吓唬你的小孩。这样做还有个好处——你可以像对待真人那样对焦虑说话，就像对待家里烦人的访客或淘气孩子，要求它离开。

It is a feeling and one that has originated from you, so it will not harm you as uncomfortable as it feels. Giving it a name, giving it a little costume, giving it an identity maybe, it lets us remember that what we're really dealing with here is a boogeyman. Or in my case, you know, a little kid playing dress up who's trying to scare you. This has the additional benefit of of meaning that you can kind of almost speak to your anxiety like it's a person, like it's, you know, an annoying visitor in your house or a little kid. You're asking it to leave.

掌控权在你手中。你甚至可以调侃它、和它开玩笑，叫它冷静点。我有个朋友把焦虑命名为'布莱恩'（Brian，与大脑brain谐音但调换了字母）。她特别可爱，会说'今天布莱恩拖后腿了，所以我迟到会儿'。

You're in control. And you can kind of also tease it and joke around with it and tell it to chill out. One of my friends, calls her anxiety Brian, like brain, but with the I. And the a swapped to get the picture. And she's so cute because she'll be like, oh, you know, Brian is just holding us up today, so I'm running a little bit late.

或者'布莱恩又在过度思考了，你能让他冷静吗？能安慰我下吗？'这样当她需要取消计划、获取更多信息或寻求安慰时，仿佛不是她在提要求，而是布莱恩的需要。

Or, you know, Brian is really overthinking this. Can you tell him to chill out? Can you reassure me? Now, you know, it's like if she needs to cancel plans, she needs more information, she needs reassurance. It's not her asking for it.

这种方式某种程度上减轻了'你在苛求'或'你才是问题'的羞耻感。通过将你和焦虑分离成两个角色，你会意识到：你并非你的焦虑本身。你只是个竭尽所能应对现状的普通人——即使现状里有个喜欢跳出来吓唬你的'小伙伴'。

It's Brian. Maybe in a way that kind of reduces some of the stigma or the sense that you're demanding or that you're the problem. Because this separation of you and your anxiety into a character makes you realize that you are in fact not your anxiety. You are just a person doing the best they can with what they have and the hand that they've been dealt. Even if that hand involves a little friend who likes to jump out and scare you.

今天最后一个让焦虑为你所用的建议是：将紧张感、无助感和神经质转化为创作能量。这些能量总要找到出口——它确实可以通过眼泪、恐慌、肌肉紧张或颤抖释放，但也可以通过创造性方式情感宣泄。注意我说的不是'产出'，不是让你用这些虚假警报般的专注力去赶作业或做所谓'有用'的事。

My final tip today for making your anxiety work for you rather than against you for reprogramming our relationship with this state is to take the tension, take the hopelessness, take the nervousness, and channel it into something creative. That energy you have has to go somewhere. And yes, it can definitely be expressed through tears or panic or muscle tension or trembling, but it can also be expressed emotionally through creation. Now I'm not saying production. I'm not saying to take all that nervous energy and that false alarm focus and be productive and work on, you know, your school project or whatever it is or work on your assignment or doing something that's, you know, necessarily helpful.

我强调'创造性'是因为：真正能化解焦虑的是纯粹为了创造美好事物而进行的塑造过程。焦虑让我们陷入无助、匮乏、停滞和缺陷感中，觉得生命有时毫无意义，仿佛一切都会被夺走。而创作恰恰相反——

I'm saying be creative for a reason because what I think really helps us process anxiety is building something, molding something for the sake of just making something beautiful. Anxiety puts us in a state of helplessness, scarcity, stuckness, deficit. We feel like life is kind of meaningless at times or like everything could be taken away from us. Our safety, our lives are at risk. Creativity is the exact opposite.

无论是绘画、买四美元手工黏土、编织、拼乐高、做剪贴簿、写日记或诗歌，这些行为都在展示丰盈、治愈和掌控力。你能把美好重新注入世界，再次引导那些...没错...

Painting, buying $4 clay from your craft store, knitting, building legos, scrapbooking, diary entries, writing poetry, whatever it is, that shows abundance. That shows healing. That shows that you can be in control. You can put beautiful things back into the world and channel again. Yes.

那些焦虑能量。把它导入有意义而非无意义的事物中。我经常引用这篇论文——老听众可能听烦了——但2021年关于创造力积极效应的研究追踪了500多名成年人，他们每天进行不到十分钟的简单创作任务。

That that anxiety. Channel it into something meaningful rather than something meaningless. I cite this paper all the time. So for my regular listeners, I am gonna sound like a broken record. But a 2021 paper on the positive effects of creativity looked at over 500 adults who were asked to just engage in a small creative task each day for less than ten minutes.

两周后测量主观幸福感时发现：被引导进行创造性活动的人快乐得多。研究者观察到最显著的改变就是焦虑减轻。在我看来，能量不会消失，它只是转化了形态。

And after two weeks, their subjective well-being was measured. And what they found was that for those who were given the direction to be creative, they were so much happier. And the biggest area where the researchers saw a shift was reduced anxiety. In my mind, is just energy. And energy doesn't disappear.

它需要去处，需要方向。当你开始更好地掌控焦虑时，就能将其引导至你想要的方向。而创意表达是最初最容易实现的方式之一。你将那股完全属于你的能量握在手中。

It needs a place to go. It needs direction. When you begin to master your anxiety more, you can kind of channel it in the ways that you want. And creative expression is one of the easiest ways to do that initially. You take that energy that is all yours.

这是供你使用的能量，用它来创造、拓展、建设，而非让焦虑说服你一切都不会改变或恐惧会成真。它们不会的。我保证。这只是生存本能，只是应激反应。

It is yours to use, and you use it to create, to expand, to build rather than to let your anxiety convince you that nothing changes or your fears come true. They won't. I promise. This is just a survival instinct. This is just a stress response.

你的大脑正竭尽全力为你做准备，但它的努力也充满天马行空的想象。要知道，你拥有极具创造力的思维。曾有朋友对我说：'你只是太有创造力了。'所以抓住这份创造力——你可以用它编织最疯狂假设，也可以创造能为生活增色的美好事物。

Your brain is doing its best to prepare you, but its best is also very imaginative and out there. You know, you've got a really creative mind. That's what, you know, I've had a friend say to me once, she was like, yeah, you're just very creative. And so take that creativity. You can either use it to make up, cook up, like, the most crazy hypotheticals, or you can use it to create something beautiful that's going to add to your life.

在结束前回顾一下：这里有四种方法可供尝试（或许试一两种即可），让焦虑为你所用。希望当你感到恐慌、担忧、压力时，能告诉自己那是兴奋；用已知事物的清单吞噬未知；为你的焦虑命名；

So as a refresh before we wrap up, here are the four ways that you're going to try, maybe you can try one, can try two. You're going to use these to make your anxiety work for you. Hopefully, you will go away and when you feel panic, worry, stress, you will tell yourself that it's excitement. You will have an ongoing list of the things that you do know to engulf the things that you don't know. You will put a name to your anxiety.

将忧虑可视化，将其塑造成角色。最后当焦虑劝你畏缩、解构生活时，反其道而行——去创造。建造或制作某物，哪怕很糟糕，哪怕你觉得不够美观，享受这个过程。当你将创造力从可怕假设转向美好事物时，这股能量会再次找到出口。衷心希望正经历焦虑期的你能明白：最大的慰藉是知道自己并不孤单。

You'll visualize your worries. You'll make a character out of it. And finally, when your anxiety tells you to be small, tells you to deconstruct your life, instead, be creative. Build something, make something, even if it's, like, terrible, even if it's shit, even if you don't think it's particularly pretty, you'll enjoy the process, and it will give the energy again somewhere to go when you turn that creative energy that you have away from the scary hypotheticals and into something beautiful and magnificent. So I really do hope that if you're going through an anxious period, I think that the biggest comfort for me has been knowing that I am not alone.

你也绝不孤独——我手抚胸口保证此刻也正深切感受着。我们同舟共济，我承诺我们会渡过难关。身体不可能永远保持这种状态，绝对不可能。

And you're definitely not alone either because I can say, hand on my chest, that I am feeling it pretty intensely at the moment. So we're in the same boat. I promise you, and we'll get through it. We definitely will get through it because your body cannot be in this state forever. It just can't.

生物学告诉我们，研究应激反应时就知道这是不可能的。所以请坚持住，试试这些方法。

We know that biologically. We know that. Just when we when we learn about the stress response, that it's not possible. So please hold on. Try some of these tips.

我保证会好转，这只是你过度运转的想象力——有时很美妙，有时却帮倒忙。希望今天你能找到片刻宁静，希望本期节目带给你慰藉。若喜欢，请务必在Spotify或苹果播客关注我们。

I promise it gets better. I promise this is just your imagination working overtime, which is a beautiful thing sometimes, but sometimes less than helpful. And, yeah, I hope that you find some peace in your day today. I hope that this episode has brought you some peace. If you did enjoy it, please make sure that you are following along on Spotify or Apple Podcasts.

留下五星好评（特别是苹果用户，我们那边听众不多），每个评论我都会认真阅读。如果有节目建议、后续问题、补充技巧，请通过that psychology podcast联系我。下次见，注意安全，善待自己，我们很快再聊。

Leave a five star review, especially if you're listening on Apple, actually, because we actually don't have many listeners over there. So any reviews really do help. And, of course, I read every single one of them so they don't go unnoticed. And if you have an episode suggestion, if you have a follow-up to this episode, a question, a query, an additional tip that you think people might also benefit from, please share it with me at that psychology podcast. Until next time, stay safe, be kind, be gentle to yourself, and we will talk soon.

琥珀镇染上了恶疾。你必须根除它——掘入地底，彻底剜除。

There's a vile sickness in Amber's Town. You must excise it. Dig into the deep earth and cut it out.

来自iHeart播客及Aaron Mankey的Grim and Mild，欢迎收听《混乱之城》——一部设定在布里奇沃特音频宇宙中的全新虚构播客，由朱尔斯·斯泰特和雷·怀斯主演。您可在iHeartRadio应用、Apple播客或任何您获取播客的平台收听《混乱之城》。

From iHeart Podcasts and Grim and Mild from Aaron Mankey, this is Havoc Town, a new fiction podcast set in the Bridgewater audio universe starring Jules State and Ray Wise. Listen to Havoc Town on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.

从健康生活小贴士到最新医学突破，WebMD的《健康发现》播客让您及时了解当今最重要的健康议题。通过与医疗保健领域专家的深度对话，WebMD揭示今日健康新闻将如何影响您明天的生活。

From tips for healthy living to the latest medical breakthroughs, WebMD's Health Discovered podcast keeps you up to date on today's most important health issues. Through in-depth conversations with experts from across the healthcare community, WebMD reveals how today's health news will impact your life tomorrow.

问题不在于人们不知道锻炼有益健康，而在于人们不明白为何有益，我们正努力尝试

It's not that people don't know that exercise is healthy. It's just that people don't know why it's healthy, and we're struggling to try

帮助人们自助与互助。

to help people help themselves and each other.

请在iHeartRadio应用或您获取播客的平台收听WebMD《健康发现》。

Listen to WebMD Health Discovered on the iHeartRadio app or wherever you get your podcasts.

大家好，我是霍尼·杰曼，带着我的播客《感谢再来》第二季回归了。我们将为您带来音乐娱乐界最新动态，采访您最喜爱的拉丁艺术家和名人。你不需要试镜吗？

Hi. It's Honey German, and I'm back with season two of my podcast, Gracias. Come again. We got you when it comes to the latest in music and entertainment with interviews with some of your favorite Latin artists and celebrities. You didn't have to audition?

不需要，我没试镜。我大概有二十五年没试镜过了。

No. I didn't audition. I haven't auditioned in, like, over twenty five years.

哇，这可是真大佬发言啊。

Oh, wow. That's a real g talk right there.

那当然。

Oh, yeah.

我们将畅聊所有病毒式传播的热门话题，带点芝士味和满满欢笑，当然还有您期待的热情欢呼。请在iHeartRadio应用、Apple播客或任何您获取播客的平台收听《感谢再来》新季内容。

We'll talk about all that's viral and trending with a little bit of cheese met and a whole lot of laughs, and of course, the great vivas you've come to expect. Listen to the new season of Dice Has Come Again on the iHeartRadio app, Apple Podcast, or wherever you get your podcast.

那么查帕奎迪克事件究竟发生了什么？这很大程度上取决于你问的是谁。

So what happened to Chappaquiddick? Well, it really depends on who you talk to.

关于196年年轻的特德·肯尼迪驾车坠入池塘的事件，存在诸多不同版本的说法。

There are many versions of what happened in 1969 when a young Ted Kennedy drove a car into a pond.

并任由一名女性溺水身亡。

And left a woman behind to drown.

查帕奎迪克事件讲述了一场悲剧性死亡，以及肯尼迪家族如何掌控局面。每周我们都会深入探讨这个美国皇室家族的头条新闻与戏剧性事件背后的故事。

Chappaquiddick is a story of a tragic death and how the Kennedy machine took control. Every week, we go behind the headlines and beyond the drama of America's royal family.

请在iHeartRadio应用、Apple播客或任何你获取播客的平台收听《美利坚信条：肯尼迪王朝》。

Listen to United States of Kennedy's on the iHeartRadio app, Apple Podcast, or wherever you get your podcasts.

这是iHeart出品的播客节目。

This is an iHeart podcast.