339. 触底反弹的心理学

这里是iHeart播客。

This is an iHeart podcast.

我是斯蒂芬妮·比阿特丽兹，演员兼沃尔玛Plus会员。我以低得多的价格享受与Prime相同的超值权益，比如免费当日达、加油优惠，还包含视频流媒体服务，全年仅需98美元。所以如果你喜欢钱——确切地说是喜欢省钱——你或许该换这个更便宜的会员。沃尔玛Plus。没想到吧？

I'm Stephanie Beatriz, actor and Walmart plus member. I get the same big benefits as Prime for a whole lot less, like free same day delivery, gas savings, plus a video streaming choice included, all for only $98 a year. So if you like money, specifically your money and saving it, you might wanna switch to the membership that costs less. Walmart Plus. Who knew?

立即转换立省开支。Prime年费139美元，沃尔玛Plus年费98美元。沃尔玛Plus最低配送金额35美元，Prime最低25美元。每九十天含广告的单一流媒体服务。

Switch and save today. $139 Prime annual fee versus $98 Walmart Plus annual fee. $35 minimum delivery with Walmart Plus. $25 minimum delivery with Prime. One streaming service with ads every ninety days.

需额外注册。适用条款与条件。

Additional registration required. Terms and conditions apply.

亲爱的听众朋友们，我们都知道，对自己和身体运作机制了解越多，我们就越能掌控人生。性健康领域同样如此——比如无保护性行为后的应对措施。这时就需要Plan B紧急避孕药，它没有年龄限制，能在怀孕发生前进行预防。

Hello, my lovely listeners. By now, you know, the more knowledge we have about ourselves and the way our bodies work, the more empowered and in control we are. And this is also true when it comes to our sexual health and what to do after unprotected sex. That's where plan B comes in. It's emergency contraception with no age requirement that helps prevent pregnancy before it starts.

由于它仅通过暂时延迟排卵发挥作用，不会影响未来受孕能力。我们钟爱这种让我们掌握主动权的备用方案——因为知识就是力量。登录planbonestep.com了解更多（用户定向链接）。经历疲惫一天后，没有什么比用Primally Pure再生大麻面膜放松更治愈了，它能完美舒缓镇静我的肌肤。

And because it works by only temporarily delaying ovulation, it won't impact your ability to get pregnant in the future. We love a backup plan that puts us in control because the more we know, the more power we have. Learn more at planbonestep.com, users directed. After an overwhelming day, there was quite literally nothing better than winding down with Primally Pure's regenerative hemp face mask. It's perfect for relaxing and calming my skin.

我还超爱他们的抗氧化润唇膏，前几天闺蜜旅行时带着它，结果人人都爱上了。它让我的肌肤保持平衡健康状态，而他们的天然除臭剂也是必备品，是我包里永远常驻的产品之一。

I've also been loving their antioxidant balm. I brought it on, like, a girls trip the other day. Everyone fell in love with it. It has kept my skin balanced and healthy, and their natural deodorant is also a must have. It's one of those products that is constantly in my bag.

我每天都在使用它，这让转向无毒产品变得超级、超级简单。你可以使用我的优惠码Gemma15，在www.primarilypure.com享受15%折扣。网址是primallypure.com。从内而外感受美好，焕发光彩。当达美航空派遣四位创作者环游世界，去发现旅行的真正力量时，会发生什么？

I use it every day, and it's made switching to nontoxic super, super easy. So you can use my code, Gemma 15, for 15% off at www.primarilypure.com. That's primallypure.com. Feel good and glow from within. What happens when Delta Airlines sends four creators around the world to find out what is the true power of travel?

正是这些有意识的小瞬间，对吧？

It's these small moments of intention. Right?

不仅仅是把人带到某个地方或目的地。它是将人与人、与其他文化联系起来，最终形成无法复制的体验。

Not just people to places and destinations. It's connecting people to other people, other cultures, and ultimately experiences that can't be replicated.

在本期由达美航空特别呈现的《二十几岁心理学》节目中，了解更多关于旅行如何支持身心健康的内容。飞得更好，活得更好。在您获取播客的任何地方收听。大家好，欢迎回到《二十几岁心理学》，这档播客我们将探讨二十多岁时的重大人生变化和转折，以及它们对我们的心理意味着什么。大家好。

Find out more about how travel can support well-being on this special episode of the psychology of your twenties presented by Delta. Fly and live better. Listen wherever you get your podcasts. Hello, everybody, and welcome back to the psychology of your twenties, the podcast where we talk through some of the big life changes and transitions of our twenties and what they mean for our psychology. Hello, everybody.

欢迎回到节目。欢迎回到播客。新听众，老听众，无论您身处世界何处，非常高兴您能再次加入我们，一起解析二十几岁的心理。各位，今天的内容很重要，我得先给大家打个预防针。

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 our twenties. Guys, it's a big one today. I just have to prepare you.

我们将谈论低谷时刻。谈论那个你环顾自己的生活，心想‘我怎么会沦落到这地步？’的瞬间——不是那种浪漫喜剧式的可爱困惑，而是那种胃部下沉、感觉一切同时崩塌的方式。也许你丢了工作，或你以为会持续永远的关系刚刚结束，或你盯着银行账户发现余额连房租都不够，或者这三件事同时发生。又或者没什么戏剧性事件发生，但某天醒来你突然意识到：嘿。

We're gonna talk about rock bottom. We're gonna talk about that moment where you kind of look around at your life and you think, how the hell did I get here? Not in, like, the cute rom com style sense, but in that stomach dropping way where everything feels like it has collapsed at once. Maybe you've lost your job, or the relationship you thought would last forever has just ended, or you are staring at your bank account and the balance can't even cover rent, or all three of those things are happening at once. Or maybe nothing dramatic has happened, but you just woke up one day and realized, hey.

我甚至认不出自己了。我甚至不喜欢自己，也绝对不喜欢现在的生活。这正是我们今天要深入探讨的。那个瞬间，那种胃里的坠胀感，就是我们许多人所说的‘人生低谷’，那种毁灭感。我们将讨论与这个 infamous 低点相关的一切。

I don't even recognize myself anymore. I don't even like myself, and I definitely don't like my life. That is exactly what we are diving in today. That moment, that pit in the stomach is what so many of us call rock bottom, that destruction. We're gonna talk about everything to do with this infamous low point.

我能举出的一些例子，包括你们听众提供的，关于我们为何会陷入那种境地，如何走到那一步，以及我们或许可以换个角度理解'谷底'这个概念，试着将其视为跳板或某种积极的事物——如果这真的可能的话。我真正感兴趣的问题是：谷底是否实际上是一个新的开始？它是否像蹦床一样能让我们反弹，或是我们人生中必须经历的某个阶段，以便翻开新的篇章？我们将一起探讨这个话题，同时也会涉及成瘾、灵魂的黑夜（如果你听说过这个概念）、心理学与灵性在谷底时刻的交汇、慢性疾病等诸多方面。

Some of the examples that I can give you, including some from you guys, the listeners, why we get to that point, how we get to that point, as well as looking at how we might interpret rock bottom a little bit differently to hopefully maybe see it as a little bit of a springboard or maybe as something positive, if that's even possible. The question I'm really just interested in is, is rock bottom actually a fresh start? Is it actually a bit of a trampoline, or is it a place that we actually all need to get to at some point in our life in order to move to the next chapter? We're gonna talk about it together. We're gonna talk about as well addiction, the dark night of the soul, if you've heard of that concept, how psychology and spirituality really intersect at rock bottom, chronic illness, so many other things.

这期节目涵盖面很广。如果此刻这个话题能引起你们任何人的共鸣，我非常高兴你们在这里。我向你们传递满满的爱意，我看见了你们的挣扎，也听见了你们的心声。

This episode is broad and wide. If any of you resonate with this topic at the moment, I'm so glad you're here. I'm sending you so much love. I see you. I hear you.

很高兴这期节目能找到你，我会通过麦克风、透过屏幕在这期节目中象征性地握住你的手。我真心希望今天的谈话能在这个想必非常困惑、非常奇怪的时期为你提供一些慰藉，或哪怕只是一点点的理解。我保证这种状态不会永远持续。我曾亲身经历过。也许——仅仅是也许——它正在为你迎接更重要的东西做准备。

I'm glad this has found you, and I will metaphorically hold your hand through the microphone, through the screen for this episode. And I really hope that what we talk about today will provide some solace or maybe just a little bit of understanding in what I'm sure is a very confusing, very strange time. I promise it won't last forever. I have been there. And maybe, just maybe, it is preparing you for something more.

让我们共同探索这种可能性。那么闲话少说，让我们深入探讨'谷底心理学'。我认为这个概念之所以能引起这么多人的共鸣，部分原因在于我们都或多或少知道那种感受，或者亲眼见证过。它同时也极具个人色彩，并不存在一个客观统一的定义。

Let's explore that possibility. So without further ado, let's get into the psychology of rock bottom. I think part of the reason this idea of rock bottom resonates with so many of us is because we all kind of know what it feels like or we've seen it. It's also incredibly personal. There isn't one objective definition.

你的谷底可能和我的截然不同，我的也可能与你大相径庭。我知道我的谷底发生在2021年——我确实讲过这段经历——我在一年内经历了两次毁灭性的分手，两次间隔甚至不到九个月。在我搬去新城市的三个月里，我失去了约50%的朋友。而我搬去的那个城市既没有工作等着我，也没有任何生活支点。

Your rock bottom might not look like mine, and mine might not look like yours. I know that my rock bottom happened in 2021. I I definitely talked about this, but I went through two devastating breakups in one year, literally within nine months of each other. I lost about 50% of my friends in the three months after I moved cities, where I moved cities to a place where I didn't have a job. I didn't have anything to do.

我谁也不认识。心理健康状况糟糕透顶，银行账户一团糟，孤独感如影随形，身心俱疲。

I didn't know anybody. My mental health was terrible. My bank account was a disaster. I was lonely. I was tired.

我彻底迷失了方向。现在我可以承认，当时我可能饮酒过量，所有事情都在往错误的方向发展。去年我还经历了另一个类似的著名低谷——我在几期节目中提到过自己的精神崩溃，那又是另一个触底时刻。虽然听起来很奇怪，但我确信未来某天我可能会跌得更低。

I was lost. And I can admit now, I was probably drinking a little bit too much, and everything was just going wrong. I also infamously had another moment like this last year. I've spoken about my mental breakdown in a couple of episodes, and that was another really low rock bottom point. And I know it sounds weird to say I'm sure that I could probably go lower someday.

我内心深处总觉得还有更深的谷底在等着我。这可怕吗？是的。但我觉得其中也带着一丝兴奋，我会解释原因。这就是我的经历。

Part of me thinks that there is another rock bottom waiting for me. Is it terrifying? Yes. I think part of it is also exciting, and I'll explain why. So that was my experience.

要知道，这只是一个人的故事。对另一个人来说，可能是毒瘾失控；还有人可能是人生目标的悄然崩塌。有人私信我说，她在被解雇当天发现男友出轨；还有人说是意识到自己身处邪教的那一刻。

And, you know, that's just one person. For another person, it could be an addiction spiraling out of control. For another, it's like a quiet collapse of your sense of purpose. One person DM'd me about finding out that her boyfriend had cheated on her the same day she got fired. Another person said it was when she realized she was in a cult.

因癌症失去父母是另一种境遇。有人提到，他们只有在醉酒断片时才感到自信，或是为大学背负巨额债务后不得不搬回父母家住。这些经历截然不同，对吧？但当人们讲述时，总有些共同的情感脉络，就像帮助我们确认'好吧，这就是谷底'的情绪指纹。

Losing a parent to cancer was another one. Someone said when they realized they were only confident when they blacked out or when they had to move back home with their parents after going into a lot of debt for college. And yet all these are very different. Right? But when people talk about them, there are these shared threads, these, like, common emotional fingerprints that help us know, okay.

我就在这里。这对我来说就是谷底了。不可能比现在更糟了。心理学家会告诉你，当人们描述人生最低谷时，某些特征会反复出现。

I'm here. This looks like bottom to me. This is the bottom. It can't get any worse than that, or than what it is right now. Psychologists will tell you there are certain markers that come up again and again when people come into their offices and describe their lowest points.

第一个或许也是最显著的特征，就是失控感和自我认同的丧失。也许你曾是那个雄心勃勃、可靠稳重、游刃有余的人。而现在那个人去哪了？镜中的自己都变得陌生，你不再做决定。

The first and perhaps the biggest is a loss of control and a loss of sense of self. Maybe you were once the ambitious one, the reliable one, the one who had it all together. And now it feels like, where is that person? You can barely recognize yourself in the mirror. You're not making decisions anymore.

生活只是被动地发生在你身上。2016年《管理学会评论》期刊的一篇论文用'不满结晶化'这个词来描述面对谷底的状态——这个花哨的术语本质上是指你感到彻底迷失的时刻，丧失了自我认知。

Life is just kind of happening to you. There was a 2016 paper published in the journal, Academy of Management Review, and it used this phrase to refer to facing rock bottom. It used this phrase, the crystallization of discontent. The crystallization of discontent, fancy word, but it basically means this point where you just feel a total sense of loss. You feel a loss of self.

你会感到社交定位模糊甚至失败。研究者称这会导致身份认同危机——当意识到内在自我与外在表现严重割裂时，那种无法回归真实自我的痛苦时刻。这是第一个标志。下一个标志是对未来失去想象力。

You feel social disorientation, even failure. And the authors say that this leads to this feeling that you don't even have an identity. It's that really painful moment when you realize that who you are on the inside and who you are in the world do not line up, and maybe you can't find your way back to who you really feel or think that you are or who you were in the past. That's the first marker. The next marker is an inability to imagine the future.

跌入谷底时，时间会变得异常缓慢且粘稠。有时你甚至无法看清明天之后的事，或许连下一小时都难以预见。你无法想象情况会好转，也无法设想自己终将摆脱此刻的感受。

At rock bottom, time feels very slow and very sticky. You can't really see beyond the next day sometimes. You maybe you can't even see beyond the next hour. You can't picture it getting better. You can't picture yourself ever not feeling how you feel right now.

研究抑郁症的心理学家将这种现象称为未来折扣。未来折扣是指痛苦实际上会阻碍大脑对明天的想象。我要第一个告诉你——即使你现在无法相信——我保证这种感受不会永远持续。只是你当前的处境在说服你它会永远持续。

Psychologists studying depression describe this as future discounting. Future discounting is where distress literally makes it harder for your brain to project yourself into tomorrow. I'll be the first one to tell you. Even if you can't believe it right now, I promise you this feeling won't last forever. It's just the current state that you're in that is convincing you that it will.

除了未来折扣，还有无助感和悔恨。也许你反复尝试解决问题：试图控制饮酒，努力回归正轨，但都无济于事。此刻你感觉就像我们之前说的，似乎永远都不会好转。

So there's this future discounting, then there's helplessness and regret. Maybe you've tried to fix things over and over. You've tried to get your drinking under control. You've tried to find your way back on the right path, but nothing has worked. And now you feel like, similar to what we said before, it never will.

这与马丁·塞利格曼提出的习得性无助概念直接相关。我们在播客中讨论过，这种心理状态是指经历多次高压事件或生活挫折后——特别是那些让我们感到失控的经历——我们会直接放弃抗争。因为反复尝试却得到相同结果，我们精疲力竭地停止努力。即使有人指明方向说'这就是你该做的'，我们也视而不见。

This connects directly to Martin Selgelman's idea of learned helplessness. Learned helplessness, we've talked about it on the podcast before. This is a psychological state where after we basically experience a number of really stressful events or life experiences, especially experiences where we feel like we have no control, we basically just assume that we don't and we give up. We get so tired of trying over and over just for the outcome to stay the same that we stop trying. Even when there are steps presented to us, even when someone from the outside could say, well, this is exactly what you need to do, we just can't see it.

最后，谷底最显著的标志往往伴随着某种崩溃：关系破裂、经济困境、职业倦怠、慢性疾病，有时这些会同时发生。这种崩塌如同生活被夷为平地，所有你以为的依靠都已瓦解，你站在废墟中茫然自问：我该从哪里开始？

And finally, the final marker of rock bottom often is associated with some kind of collapse. Relationship breakdown, financial hardship, burnout, chronic illness. Sometimes it's all these things at once. That collapse can feel like a life demolition. Everything you thought was holding you up, everything that you were relying on has crumbled, and you're kind of left standing in the rubble being like, what where do I even start right now?

当一切都在燃烧时，我最该先重建什么？或许你听着这些正心想：没错，这就是现在的我。或许你曾经历过。

Like, what is the first thing I need to rebuild when everything is on fire? So maybe you're listening to this and thinking, oh, yeah. That's totally me right now. I'm in that moment. Maybe you've been there before.

或许你害怕某天会陷入这般境地。无论你在想什么，无论你正处于何种状态，请记住：谷底不是永恒。绝对不可能。没有人能永远活在谷底——稍后我们将进一步探讨这一点。

Maybe you're terrified of ending up there one day. Whatever you are thinking, whatever you are right now, whatever you are feeling right now, I think it's important to recognize rock bottom is not permanent. It is absolutely not. People cannot live their whole lives in a permanent rock bottom. We're gonna discuss that a little bit more later on.

但我只想给你这个提醒，如果你现在正处于人生低谷，当我们探讨为何你会遭遇这些时，你能对未来抱有一丝希望。若你身处此境，或许会自问：我是如何沦落至此的？这一切从何时开始？一个重要原因是，我们可能刚刚经历了自我身份与认知的全面崩塌。这种现象在我们刚步入成年期时其实相当常见。

But I just wanna give you that reminder so that if rock bottom is where you are right now, as we go into why this maybe has happened to you, you have a little bit of hope for the future. So if you are in this place, you might be asking yourself, like, how did I end up here? When did this begin? One significant cause of rock bottom is that we may have just experienced the entire collapse of our identity and our self-concept. This happens actually quite frequently when we first reach adulthood.

詹妮弗·坎贝尔提出的'自我概念清晰度'理论为我们提供了特别有用的视角。自我概念清晰度本质上是指你能多清晰自信地定义自己是谁。这体现在：有人能明确描述自己的价值观、优先级，保持目标与行为的一致性；而有人却感觉自己活出了七种不同人格，整个人生支离破碎。当人们跌入谷底时，这种自我认知的清晰度往往会急剧下降。你理解世界的身份滤镜变得极不稳定。

A particularly useful lens for us to understand is this idea from Jennifer Campbell of self-concept clarity. Self-concept clarity is essentially how clearly and confidently you are able to say who you are or able to identify who you are. It's the difference between someone who can describe their values, describe their priorities, have a sense of consistency within their goals and how they act versus someone who feels like they are living out seven different identities and that their whole life is fragmented. When people hit rock bottom, this clarity of self-concept often plummets. Your sense of identity, the lens through which you interpret the world, becomes deeply unstable.

我们二十多岁时这种情况频发是有原因的——周遭变化太快了。我们通常将身份认同寄托于恋情、就读学校、工作、家庭等事物上。当这些锚点消失，内心的指南针就会偏离方向。拥有高度自我概念清晰度不仅意味着了解自己，更意味着清楚自己的需求。

We can see why that happens a lot in our twenties because things are shifting so rapidly. Things that we often rest a lot of our identity on, like our relationship, like what school we go to, like our job, like our family. And because you don't have anything to anchor yourself to, your internal compass gets kind of thrown off the mark. Now if you have high self-concept clarity, it's not just that you know who you are. It's that you also know what you need.

因此你能主动寻求社会支持，能在危机中找到出路，能滋养高质量的社交关系。研究不断表明，低清晰度与心理健康问题、孤独感、焦虑抑郁密切相关——这或许并不令人惊讶。所有这些都在加剧你的谷底感受。你会发现这与所处的人生阶段大有关系，虽然不必经历这些，但很多人确实因相似原因深陷其中。

So you are actively able to seek social support. You are actively able to see your way out of a crisis to nourish good quality relationships. It might not be that surprising, but research consistently ties low clarity with mental health difficulties and loneliness and also things like anxiety and depression. This is all contributing to this feeling of being at rock bottom. You can see why maybe this has a lot to do with just the decade that you're in, that this is just something that you don't have to experience, but a lot of people are for very similar reasons.

另一个通往谷底的重要路径（我认为与丧失身份感相关）是处于被动生存状态。心理学称之为'外控型人格'——我们潜意识里认为生活是发生在自己身上的事，而非自己能影响的事。于是你日复一日地漂流，感觉决定是被强加的，机会总与别人擦肩而过，每次尝试改变都徒劳无功。这种被动性逐渐累积压力，最终形成对生活的慢动作式投降。

Another significant pathway to rock bottom and something that I feel links to losing a sense of identity, is living in a passive state. This is often described in psychology as having an external locus of control. This is where we basically end up maybe unconsciously perceiving life as something that happens to us rather than something that we can influence. So you might drift through your days feeling like decisions are kind of imposed on you, that everyone else has these opportunities and they're just kind of passing you by, that every little thing you try to get out of your situation does not work. Over time, this sense of passivity accumulates stress and kind of creates a slow motion resignation to life.

研究再次证明，外控型成年人更容易焦虑抑郁、产生习得性无助，特别是在二十多岁经历重大人生转折时。现实中表现为：明知讨厌工作却不敢辞职，觉得别无选择；明知感情或友谊不如意，却认为找不到更好的；眼睁睁看着心理健康持续恶化。

Again, studies have shown that adults with an external locus of control are more prone to anxiety, depression, and learned helplessness, particularly during major life transitions like those that are common in our twenties. In real life, what that means is that you know you hate your job, but you feel like you can't leave. There's no other option. You know you don't like your relationship or your friendships, but you feel like you will never find anything or anyone better. You know that your mental health is spiraling.

你清楚自己比以往更焦虑，明白事情正在变糟，却莫名找不到解决方案。小决定不断拖延，直到某天醒来发现自己身陷囹圄——这自然是跌入谷底的前兆。相关研究多聚焦成瘾行为的作用，它既可能由前述因素引发，也会反过来加剧这些状况。而我所说的成瘾不只限于物质依赖。

You know that you're more anxious than you've ever been. You know that things are going wrong, but for some reason, you cannot seem to find a solution. Small choices get deferred until suddenly you wake up and you feel trapped, which is, of course, the predecessor to hitting rock bottom. When looking into the research on this topic, a lot of it centered around the role of addiction, and this can really be caused by and can and contribute to a lot of the factors that we've already mentioned before. And I'm not just talking about an addiction to certain substances.

我要说的是对混乱的沉迷，对某种关系的沉迷，对某个人的沉迷。在深入探讨之前，我觉得这是本期节目的全新章节，所以我们会稍作休息。去喝杯茶，洗洗碗碟，我们马上回来。

I'm talking about addiction to chaos, addiction to a certain kind of relationship, addiction to a certain person. Before we get into this, I feel like this is a whole new chapter for this episode, so we are gonna take a short break. Go get a cup of tea. Go wash some dishes. We will be right back.

我是斯蒂芬妮·比阿特丽兹，演员兼沃尔玛Plus会员。我以低得多的价格享受与Prime相同的大额优惠，如免费当日送达、加油省钱，还包括视频流媒体选择，全年仅需98美元。所以如果你喜欢钱，尤其是省钱，你可能会想换成这个更便宜的会员。沃尔玛Plus。谁知道呢？

I'm Stephanie Beatriz, actor and Walmart plus member. I get the same big benefits as Prime for a whole lot less, like free same day delivery, gas savings, plus a video streaming choice included, all for only $98 a year. So if you like money, specifically your money and saving it, you might wanna switch to the membership that cost less. Walmart Plus. Who knew?

今天就转换并节省。Prime年费139美元，沃尔玛Plus年费98美元。沃尔玛Plus最低配送金额35美元，Prime最低25美元。每九十天附带广告的单一流媒体服务。

Switch and save today. $139 Prime annual fee versus $98 Walmart Plus annual fee. $35 minimum delivery with Walmart Plus. $25 minimum delivery with Prime. One streaming service with ads every ninety days.

需额外注册。适用条款与条件。

Additional registration required. Terms and conditions apply.

最近我一直饱受脑雾困扰，这让我很难集中注意力，尤其是在中午时分。你们也知道我不喝咖啡因，所以不能靠咖啡提神。但我最近爱上了自然阳光的Brain Edge，它结合了手工采摘的马黛茶和强效益智成分，支持专注力、记忆力和认知表现，且不会导致崩溃感。这是一种纯净的植物动力饮品，可热饮或冷饮。基本上，你随时都能获得帮助专注、提升警觉性、增强记忆和回忆的捷径。

I've been dealing with a lot of brain fog recently and it has made it very difficult for me to concentrate especially during the middle of the day. And you guys also know I don't drink caffeine, so I can't just reach for a coffee in those moments. But what I have been loving is Nature's Sunshine's Brain Edge, which combines hand harvested yerba mate with powerful nootropics to support focus, memory, and cognitive performance without the crash. It's a clean plant powered drink mix that you can enjoy hot or cold. So you basically have a shortcut to help you focus, to help with your alertness, to help with your memory and recall anytime.

我确实注意到自己思维更敏锐了，尤其是在写剧本或录制需要持续精力的内容时。我也喜欢自然阳光拥有近五十年的经验，让我可以放心食用。别再与迷糊和倦怠感抗争了。用Brain Edge点燃你的心智表现。自然阳光现提供首单20%折扣加免运费优惠。

I definitely have noticed that I feel sharper, especially when I'm writing scripts or recording things that need a lot of sustained energy. And I also love that nature's sunshine have almost fifty years of experience, so I can trust what I'm consuming. Don't fight through feeling foggy and lethargic. Ignite your mental performance with Brain Edge. Nature's Sunshine is offering 20% off your first order plus free shipping.

访问naturessunshine.com，结账时使用代码psych。代码psych在naturessunshine.com使用。亲爱的听众们，你们现在知道，关于自身和身体运作的知识越多，我们就越有力量和控制权。这在性健康和未采取保护措施后的应对上同样适用。

Go to nature'ssunshine.com and use the code psych at checkout. That's code psych at nature sunshine dot com. Hello, my lovely listeners. By now, you know, the more knowledge we have about ourselves and the way our bodies work, the more empowered and in control we are. And this is also true when it comes to our sexual health and what to do after unprotected sex.

这就是B计划的作用所在。它是一种无年龄限制的紧急避孕措施，能在怀孕发生前进行预防。由于它仅通过暂时延迟排卵发挥作用，因此不会影响你未来的受孕能力。我们喜欢这种让我们掌控局面的备用方案，因为了解越多，力量越大。详情请访问planb1step.com，用户导向。

That's where plan B comes in. It's emergency contraception with no age requirement that helps prevent pregnancy before it starts. And because it works by only temporarily delaying ovulation, it won't impact your ability to get pregnant in the future. We love a backup plan that puts us in control because the more we know, the more power we have. Learn more at planb1step.com users directed.

我猜你可能最近

I bet you've probably been

去过医生办公室。我猜

to the doctor's office in the past few months. I bet

你不得不提供个人信息，比如保险、身份证，甚至可能是社保号码。而且我猜你没想过，医生只是众多掌握你个人信息的机构之一。如果他们中任何一个不够谨慎，很可能无意中把你的详细信息暴露给黑客和身份窃贼，让你处于风险之中。幸运的是，LifeLock每秒监控数亿个数据点，防范身份威胁。如果你的身份被盗，LifeLock的美国本土恢复专家会解决它，保证退款，计划涵盖高达300万美元的被盗资金和费用。

you had to hand over personal info like your insurance, your ID, maybe even your social security number. And I bet you weren't thinking about how your doctor is just one of many places that has your personal information. If any one of them isn't careful, it's a good bet they could accidentally expose your details to hackers and identity theft, putting you at risk. Fortunately, LifeLock monitors hundreds of millions of data points a second for threats to your identity. If your identity is stolen, a LifeLock US based restoration specialist will fix it, guaranteed or your money back, with plans covering up to $3,000,000 for stolen funds and expenses.

不要拿你的个人信息冒险。即使它不在你手中，也要帮助保护它。使用促销代码iHeart，首年可节省高达40%。拨打+1 800并使用促销代码iHeart，或访问lifeloc.com/iheart享受40%折扣。条款适用。

Don't take chances with your personal info. Help protect it even when it's out of your hands. Save up to 40% your first year with promo code iHeart. Call +1 800 and use promo code iHeart, or go to lifeloc.com/iheart for 40% off. Terms apply.

我们基本上认为，谈论低谷不能不谈成瘾。有些人甚至会说，成瘾领域是低谷这个概念真正被发明或命名的地方。它是通往这种绝望、失落和破碎时刻或时期的最有力途径之一。不仅仅是因为行为本身，还因为成瘾会对我们生活的每个部分产生连锁反应。再次强调，我们这里不仅仅指物质。

We basically like, we can't talk about rock bottom without talking about addiction. Some would even say that the addiction space is where the idea of rock bottom was really, like, invented or given a name. It is one of the most powerful pathways to this moment or this period of despair and loss and just, like, fragmentation. Not just because of the behaviors themselves, but because of the cascading kind of effects addiction will have on every part of our life. Again, we're not just talking about substances here.

我们不仅仅是在谈论酒精、毒品、赌博或其他什么。有很多事物、关系、情境我们可能上瘾，因为在某种意义上，它们给我们一种实际上非常鲜活的感觉。当一切都不顺时，有时这是我们唯一想要的感觉。大量神经科学研究，尤其是国家药物滥用研究所的工作表明，任何形式的成瘾都会重塑大脑的奖励系统。正常情况下，多巴胺帮助我们感到有动力。

We're not just talking about alcohol or drugs or gambling or whatever it is. There are so many things, relationships, situations that we can become addicted to because in some sense, they give us a feeling of being actually very alive. And when everything's going wrong, sometimes that's the only feeling we want. A lot of neuroscience research, especially the work of the National Institute on Drug Abuse, shows that addiction of any form rewires the brain's reward systems. Normally normally, dopamine helps us feel motivated.

我们知道达成目标会让我们感到满足，也明白这能带来愉悦。但成瘾行为会劫持这套机制，让我们沉迷的物质、行为、关系或情境成为主要的奖赏来源。久而久之，曾经带给你快乐的那些日常活动——比如与朋友相处、锻炼身体、实现目标、培养爱好——都会失去吸引力。它们无法再提供那种成瘾物质或事物能给你的强烈刺激。

We know it makes us feel satisfied when we meet our goals. We know it helps us experience pleasure. But what addiction does is hijack this system, making it so that the substance that we are engaging in or the behavior or the relationship or the situation is the primary source of reward. And so over time, everyday activities that used to bring you joy, like spending time with your friends, exercising, accomplishing goals, hobbies, they lose their appeal. They can't give you the same hit that this substance or this thing can give you.

当自然奖赏或长期回报失去意义时，通过这些事物进行自我调节就变得越来越困难。于是我们仅剩的应对策略就是继续沉溺于成瘾行为，即便它明显在伤害我们。在这种明知有害却无力停止的拉扯中，很容易理解人们是如何一步步坠入谷底的。成瘾行为逐渐主宰一切——不仅主宰我们的生活，还通过占据我们的时间、精力、思维空间来实现这种主宰，就像在密闭空间里膨胀的气球，几乎不给其他事物留任何余地。

So as natural rewards or long term rewards lose meaning, self regulation through those things becomes harder and harder. So the only resource we have left or the only coping strategy is to engage in the addictive behavior even when it is clearly causing us harm. And with that tension of knowing something is damaging us but feeling unable to stop, it is very easy to see how that spirals and spirals into rock bottom. The addictive behaviors basically begin to dominate everything. They dominate, obviously, our life, but they dominate that through our time, through our energy, through what we think about, meaning that it kind of is like a balloon that is expanding in a tight space that leaves not much room for anything else.

我们还知道成瘾会侵蚀充实人生所需的社会与结构性支撑。关系确实会在成瘾压力下受损——它可能导致我们失信于人、变得易怒、忽视亲密关系、引发争吵，也会造成职场压力。人们可能失业、账单堆积、健康恶化。随着这些外部支撑崩塌，当事人常会感到极度孤独，仿佛世界正在收缩。

We also know it erodes the social and structural scaffolding of a fulfilled life. Relationships really do suffer under addictive tension. You know, addiction can lead us to break people's trust, to be irritable, to neglect our relationship, to have arguments, and it can also lead to tension at work. You know, jobs may be lost, bills go unpaid, health deteriorates. And as these external supports collapse, people often feel very, very alone as though the world is closing in.

这正是内外崩溃交汇时触底的时刻：被重塑的大脑渴求着成瘾物或行为，而你又失去了成瘾之外的所有支撑锚点，很容易就此随波逐流。虽然成瘾是通往谷底的捷径，但你不必经历成瘾也能体会这种绝望。我认为它生动展现了多重压力如何将人逼至绝境。另外需要说明，坠入谷底很少是瞬间发生的。

And that's where rock bottom hits, at that intersection of internal and external breakdown. Your rewired brain is craving the addictive substance or behavior, and then you also are no longer grounded by support or by things outside of the addiction, it's very easy to kind of float away with it. Addiction is obviously a very fast track pathway to this. You don't have to have experienced an addiction in order to feel rock bottom, but it definitely, I think, a great way of demonstrating how it's this culmination of a lot of things that pushes people to the edge. I will also say rock bottom rarely happens overnight.

人们可能遭遇重大悲剧后，直到数日、数周甚至数月后，当他们意识到失去的一切或生活中消失的其他事物时，才真正触底。因此更多时候，这是压力逐渐累积，再被特定生活事件、关系破裂、心理崩溃同时放大所导致。这就是为什么心理学家有时将触底比作经历创伤——相似之处在于，它常会触发生存模式：我们可能被内外交困的处境完全压垮，要么进入持续高度警觉状态，要么彻底情感封闭。

People can experience severe severe tragedy, and rock bottom doesn't actually occur until days, weeks, months later when they realize what they've lost or when they realize all the other things that have kind of disappeared from their life. So more often than not, it is a gradual accumulation of strain magnified by certain life events, by relationship breakdown, by psychological breakdown, all kind of coming at once. So this is why you might sometimes hear psychologists refer to or compare hitting rock bottom to experiencing trauma. Because similar to when we experience trauma, it can often trigger a state of survival mode. We can be so overwhelmed with kind of what's going on around us or within us that we either switch into the state of being on constant high alert and hypervigilance, or alternatively, we completely shut down.

在谷底时，你可能感受到强烈的情绪——悲伤、绝望、羞耻、愧疚、焦虑；但也可能麻木不仁。本质上这是因为我们感到失控，如果此时认真面对生活中的所有问题，那种冲击会让我们彻底崩溃。我们自认无法应对，于是选择背过身去——这不是刻意为之。

At rock bottom, you feel these huge emotions, sadness, despair, shame, guilt maybe, anxiety, of course, but equally, you might actually feel nothing. You might feel completely apathetic because at the base of it, what's really happening is that we feel out of control. And if we were to meaningfully try and engage with all the things that are happening in our life right now, it would overwhelm us so completely. We don't think that we could manage, and so we just kind of turn our back to it. It's not a deliberate thing.

这是一种生存策略。而复杂之处在于：虽然现状糟糕透顶，生活分崩离析，但有些人认为触底反而是件好事。有人将其描述为必要的淬炼，是迫使人们直面自我的强制力量。

It's a survival strategy. And here's where it gets complicated, because, yeah, that really sucks, and that's really awful, and our life is falling apart. But sometimes people interpret rock bottom as kind of a good thing. Some people talk about it like it is kind of necessary. It's a kind of force that demands confrontation with ourselves.

我们必须抵达这一境地，才能直面那些可能永远不敢直视的深层问题。你可能听说过'灵魂暗夜'这个说法。它源自数百年前、大约十六世纪圣十字若望的一首诗。这位西班牙神父用此短语描述一个灵性阶段——上帝撤去慰藉，让人感到迷失与孤独。基于此理念，人们认为这是灵性或宗教人士必经之路，他们必须摒弃自我依赖与生活羁绊，才能与上帝建立更深联系。

We have to get to this point in order to confront deeper things that we may never actually look face on. So you may have heard of this phrase, the dark night of the soul. It originates from a poem from, like, thousands of years ago, maybe hundreds of years ago, like, the sixteenth century by Saint John of the Cross. He was the Spanish priest, and he basically used this phrase to describe a spiritual phase where God withdrew his comfort, leaving people feeling lost and alone. With this idea in mind, it was kind of believed that this was a necessary path for spiritually or religious people, where they had to kind of shed self reliance and any existing detachments they had in their life to have a deeper connection with God.

上帝将他们置于这般艰难境地，只为让他们寻得真神。当然，这具有浓重的宗教灵性意味。但如今心理学家与灵性思想家将其含义拓展，不仅指灵性顿悟，更形容生活中一切分崩离析，迫使我们直面真实自我的时刻。荣格认为这些'暗夜'实为不可避免的心理成年礼，迫使我们面对他称之为'阴影自我'的部分——那些被习惯性忽视或否认，却暗中破坏我们的思想、冲动、恐惧、行为模式及身份认同。

God puts them in this terrible hard place so that they find him. Of course, that is a very religious and spiritually heavy meaning, But psychologists and spiritual thinkers nowadays use it to describe a lot more than just a spiritual epiphany. It's where everything in life kind of falls apart, and we are compelled to really confront who we really are. Carl Jung suggests that these dark nights are actually unavoidable psychological rites of passage that force us to face what he calls the shadow aspects of ourselves. The shadow aspects of ourselves are the thoughts, impulses, fears, patterns, parts of our identity that we habitually ignore or deny that are secretly sabotaging us.

他主张若永不直面这些阴影，它们将持续在潜意识中操控我们。正是通过这些痛苦时刻，我们才能正视那些失效的混乱自我。你或许听过维克多·弗兰克的名字。这位大屠杀幸存者兼心理学家在《活出生命的意义》中提出：即使生活剥夺了几乎一切——自由、安全、目标、家人，我们仍保有一种永不丧失的自由：选择如何应对的能力。

And he argued that if we don't ever have these moments of confronting them, the shadow will continue to control us unconsciously. And so it's through these these painful moments that we are able to actually confront these messier parts of us that are not working. You may have heard the name Viktor Frankl. He is a holocaust survivor and a psychologist, and he wrote this book, Man's Search for Meaning. And in this book, he basically argued that even when life strips us of almost everything, our freedom, security, purpose, family, there remains one freedom we can never lose, which is the ability to choose how we respond.

因此在这种存在主义十字路口的谷底时刻，我们会比以往更清晰地发现自我与真实力量。当外部世界崩塌，你被迫深入内心寻找真义。看似矛盾的是，人生谷底实为孕育成长、目标与新方向的沃土。以此视角观之，或许这才是真正 momentum（动力）的起点。此刻你面前正摊开一张空白页。

And so rock bottom in this sense, at this existential crossroads, basically, is when we find ourselves and our true power clearer than we've ever noticed it before. Basically, when the external world collapses, you are forced to dig deep and find true meaning internally. As paradoxical as it sounds, rock bottom is actually a real fertile ground for growth, purpose, a renewed sense of direction. So if we look at it in this light, you know, maybe this is the place where momentum actually begins. There's a blank page in front of you.

你被赐予了重生的机会。虽然空白页令人恐惧，却也意味着解放。现代心理学通过'创伤后成长'理论呼应此观点。我们熟知PTSD（创伤后应激障碍），但'创伤后成长'这一90年代提出的概念指出：经历重大创伤（从疾病、丧失、巨变到成瘾）的人们，之后常报告显著的积极转变。

You've been gifted the chance to start over. And whilst that blank page is terrifying, it can also be liberating. Modern psychology echoes this through the idea of post traumatic growth. We know post traumatic stress. Post traumatic growth, though, is a concept that kind of came to light in the nineties that suggested that people who endure profound struggle from trauma to illness to loss to major life changes to addiction often report significant positive changes afterwards.

这可能包括对生命更深的感恩、更牢固的关系、新的优先级、更强的个人力量感，有时甚至是深刻的灵性发展。当然并非人人如此，我们不宜笼统断言经历创伤者都会变得更好。但心理学描述显示，某些案例中确有此理。跌落谷底再次打破了陈旧的生存方式、不再适用的惯例与身份认同。

This might include things like a deeper appreciation of life, stronger relationships, new priorities, heightened sense of personal strength, and sometimes even a real deep spiritual development. Of course, this is not always gonna be the case. We don't wanna make, like, a mass generalization that anyone who goes through trauma is gonna come out better than before. But psychologically, from their description, this does make sense in some cases. Hitting rock bottom, again, disrupts the old ways of being, the routines, the identities that no longer serve us.

你必须认真审视：我真正在乎什么？信仰什么？这种不适是否预示我应追求更多？最后，我们还可以通过危机理论的视角来理解这个概念。

You really have to evaluate, hey. What do I really care about? What do I really believe in? Is this discomfort a sign that I'm meant for more? One final way that we can understand this just to give you a few explanations is through the lens of crisis theory.

这个观点认为，当一个人面临的危机如此巨大，以至于旧的应对策略不再奏效时，他们被迫发展出新的策略。换句话说，我们被推到一个必须真正审视自己潜力极限的境地，必须直面并真正认可、珍视自己可能拥有的每一种力量，工具箱里的每一项技能。理论上，这最终会让我们感觉更好或更有能力。我最近迷上了超级马拉松纪录片，当然只是作为旁观者而非参与者。在这些纪录片中，我注意到许多运动员都谈到了‘痛苦洞穴’这个概念。

And this idea is that when a person faces a crisis so overwhelming that old coping strategies no longer work, they are forced to develop new ones. In other words, we are pushed to a point where we really have to see how deep we can go, and we really have to encounter and really acknowledge and appreciate every single strength that we may have, every single skill that we may have in our toolkit. And the theory is that that actually makes us feel better or more capable in the long run. I've been really into ultramarathon documentaries recently, and just like ultramarathoning in general, as an as an observer, not a participant, obviously. And something that I've noticed in these documentaries is that so many of these athletes talk about this idea of the Pain Cave.

我第一次是从Courtney Dollwater那里听说这个的，顺便说一句，她是我梦寐以求的嘉宾。她简直是最酷的女人。如果有人能牵线，她绝对是我的头号梦想嘉宾。这位女士太厉害了，她是世界上最好的超级马拉松选手之一，无论男女。

I first heard about it from Courtney Dollwater, who is my dream guest, by the way. Just the coolest woman ever. If anyone has a hookup, I she is my number one dream guest. This woman is so cool. She's, like, one of the best ultra marathon runners, male or female, in the world.

她将‘痛苦洞穴’描述为比赛中每个细胞都想放弃的时刻。你身体的每一根纤维都在哀求：我们能退出吗？然而你却发现了新的能量储备和动力，于是突破了这个极限。正是在这个时刻，你发现了自己能力的新高度，也重新认识了自我。我太喜欢这个概念了。

And she describes the Pain Cave as this, like, point in a race where every single part of you wants to give up. Every single fiber of you is saying, please, can we quit? And yet you find this new reserve of energy and motivation and you push through. And that is when you discover this whole new level of what you're capable of, but also of who you are. And I love that idea.

公平地说，我并不想亲身经历那种处境。这位女士跑了大概500英里——我甚至无法想象这到底有多远。但观察别人讨论它、见证他人如何发现这个境界实在引人入胜。也许此刻的你正身处‘痛苦洞穴’，你能从中发现怎样的自己？

Like, I don't to be fair, I don't ever wanna be in that situation. Like, this woman is running, like, 500 miles, which I don't even I can't even compute how actually long that is, but it's so fascinating to see other people discuss it and to see how other people have discovered this. Maybe that's really what this moment is for you. You're in the pain cave. What can you discover about yourself?

对于正在经历成瘾问题的人，这里有个重要提醒：网上有种奇怪论调声称，只有先跌至谷底才能战胜成瘾。很多人会问‘你真正意识到需要改变的时刻是什么？’‘当你对家人造成伤害、做出道德沦丧或自我厌恶的事情时，那个触底反弹的瞬间’——虽然这些可能成为改变的催化剂，但我认为这种观点有时反而有害。首先，谁来定义什么是‘谷底’？

So a really important caveat here for people who are experiencing addiction. There is definitely this really strange rhetoric online that says that the only way to overcome your addiction is to find your rock bottom first. A lot of people talk about, you know, what was the moment when you really realized you needed to change? What was the moment where you hit rock bottom where, you know, you did something terrible to your family or you did something morally despicable or something that disgusted you, and that in itself was like a catalyst for change, I do think that sometimes this can be very unhelpful. Firstly, who gets to decide or define what that rock bottom is?

其次，这可能导致真正与成瘾抗争的人觉得必须堕得更深才能康复。除了明显的健康风险外，等待这个虚幻的‘谷底’的人可能会发现它永不来临，可能发现自己总能陷得更深，可能进一步自我孤立、斩断后路或在成瘾中越陷越深，只为到达那个可以重建的临界点。所以如果你正面临成瘾相关的挑战，我想说：你不需要等到危机时刻才寻求帮助或改变。心理健康亦是如此。在任何阶段，当你意识到‘这真的对我不利’时——

And secondly, it also means that people really struggling with addiction, what they may find is that they feel like they have to push further in order to recover. So, like, aside from the clear health risks of this, people waiting for this elusive rock bottom point may find that it never comes, may find that they can always go deeper, may find themselves further isolating themselves or burning bridges or tunneling further into their addiction to get to this point so that they can rebuild. So if you are facing challenges related to addiction, I just wanna say you do not need to wait until the crisis point to get help or to change. Same with mental health as well. At any stage, the moment that you realize, hey, this is really not working for me.

当感觉不适时，当自问‘我为什么要这样？我的生活并不快乐’时，你就可以告诉自己：这就是我的谷底。你不必等到符合或超越别人的‘触底故事’才寻求帮助。

This doesn't feel good. Why am I doing this? My life isn't happy. You can say to yourself, this is my rock bottom. You don't have to wait until it meets or surpasses someone else's story of rock bottom to be able to get help.

所以，尽管如我所描述的谷底可以被视为一种转变，但我要提醒你，如果你正在与心理健康或成瘾问题作斗争，谷底并非改变的必要条件。完全不是。话虽如此，如果你此刻正身处或接近谷底，真正的问题在于：如何爬出来？很抱歉我不得不这么说，我无法给你一个立竿见影的解决办法。

So although rock bottom, as I've described it, can be seen as transformative, I would urge you if you are struggling with mental health, with addiction, rock bottom isn't a requirement for change. It's not at all. With that being said, if you are here right now, if you are at or near rock bottom, the question really becomes, how do you climb out? I'm sorry I have to say it. I can't give you an instant fix.

我很抱歉。我也无法给你一个整洁的五步计划，能神奇地恢复你生活中那些已被剥夺或可能因某种原因而失去的一切。但我会给你一些如何开始行动的工具。

I'm sorry. And I cannot give you a neat five step plan that's gonna magically restore everything in your life that has been removed or that you have lost maybe for a reason. But I am gonna give you some tools of how to make a start.

我是斯蒂芬妮·比阿特丽兹，演员兼沃尔玛Plus会员。今天，我面临一个非常艰难的决定：我想要哪个视频流媒体服务？沃尔玛Plus让会员在派拉蒙Plus和孔雀之间选择，这就像在问，你想要饼干还是布朗尼？超强力量还是隐身能力？

I'm Stephanie Beatriz, actor and Walmart plus member. Today, I'm faced with a very tough decision. Which video streaming service do I want? Walmart Plus gives members a choice between Paramount Plus or Peacock, which is like asking, would you rather have cookies or brownies? Super strength or invisibility?

用手当脚还是用脚当手？呃...我得好好想想。沃尔玛Plus会员无需额外费用即可选择他们的视频流媒体服务。谁知道呢？

Feet for hands or hands for feet? Ugh. I'm a have to think about this. Walmart plus members choose their video streaming service at no extra cost. Who knew?

每九十天可选择一项含广告的服务：孔雀高级版或派拉蒙Plus基础版。需额外注册。条款与条件适用。

Choose one ad supported service every ninety days. Peacock Premium or Paramount plus Essential. Additional registration required. Terms and conditions apply.

你好，我亲爱的听众们。现在你们已经知道，我们对自己和身体运作方式了解得越多，就越有掌控力。这在性健康和无保护性行为后的应对措施上同样适用。这时就需要Plan B出场了——这是一种无年龄限制的紧急避孕措施，能在怀孕发生前进行预防。

Hello, my lovely listeners. By now, you know, the more knowledge we have about ourselves and the way our bodies work, the more empowered and in control we are. And this is also true when it comes to our sexual health and what to do after unprotected sex. That's where plan B comes in. It's emergency contraception with no age requirement that helps prevent pregnancy before it starts.

由于它仅通过暂时延迟排卵发挥作用，不会影响你未来的受孕能力。我们喜欢这种让我们掌握主动权的备用方案，因为知道得越多，力量就越大。了解更多信息请访问planb1step.com（用户定向页面）。

And because it works by only temporarily delaying ovulation, it won't impact your ability to get pregnant in the future. We love a backup plan that puts us in control because the more we know, the more power we have. Learn more at planb1step.com users directed.

我打赌你最近几个月可能去过

I bet you've probably been to

医生的诊所。

the doctor's office in the past few months.

我猜你不得不提供个人信息，比如你的保险、身份证，甚至可能是你的社会安全号码。而且我敢说你没想过，你的医生只是众多掌握你个人信息的机构之一。如果其中任何一个机构不小心，很可能就会意外地将你的详细信息暴露给黑客和身份窃贼，让你处于风险之中。幸运的是，LifeLock每秒监控数亿个数据点，以防你的身份受到威胁。如果你的身份被盗，LifeLock的美国本土恢复专家会帮你解决问题，保证解决或退款，其计划涵盖高达300万美元的被盗资金和费用。

I bet you had to hand over personal info like your insurance, your ID, maybe even your Social Security number. And I bet you weren't thinking about how your doctor is just one of many places that has your personal information. If any one of them isn't careful, it's a good bet they could accidentally expose your details to hackers and identity theft, putting you at risk. Fortunately, LifeLock monitors hundreds of millions of data points a second for threats to your identity. If your identity is stolen, a LifeLock US based restoration specialist will fix it, guaranteed or your money back, with plans covering up to 3,000,000 for stolen funds and expenses.

不要拿你的个人信息冒险。即使它不在你手中，也要帮助保护它。使用促销代码iHeart，第一年可节省高达40%。拨打+1 800并使用促销代码iHeart，或访问lifelock.com/iHeart享受40%折扣。条款适用。

Don't take chances with your personal info. Help protect it even when it's out of your hands. Save up to 40% your first year with promo code iHeart. Call +1 800 and use promo code iHeart, or go to lifelock dot com slash iHeart for 40% off. Terms apply.

当达美航空派四位创作者环游世界，去发现旅行的真正力量时会发生什么？我觉得这帮助我某种程度上，嗯，找到了立足点。

What happens when Delta Air Lines sends four creators around the world to find out what is the true power of travel? I think it helped me sort of, like, get grounded.

我觉得我解锁了一些，嗯，童年的梦想。

I think I unlocked some, like, childhood dream.

将我的压力转化为兴奋。把那些经历中的感恩带入你的日常生活。这就是为什么我与亨利·廷博士——达美的首席健康与福祉官，这次旅行实验背后的关键人物——建立了联系。旅行总体上会给你带来社交、文化、心理和情感上的扩展。

Turn my stress into excitement. Take that gratitude from those experiences into your daily life. That's why I connected with doctor Henry Ting, Delta's chief health and wellness officer, an instrumental voice behind this travel experiment. Traveling in general is gonna give you that social and cultural and psychological and emotional expansion.

是的。你知道，在达美航空，我们喜欢说没有人能比我们更好地连接世界。这不仅仅是把人们与目的地相连，更是将人与人、不同文化以及那些无法复制的体验连接起来。

Yeah. You know, at Delta, we like to say no one better connects the world. It's connecting not just people to destinations. It's connecting people to other people, other cultures, and ultimately experiences that can't really be replicated.

在本期由达美航空呈现的《二十几岁心理学》特别节目中，了解更多关于旅行如何支持身心健康的信息。飞得更好，活得更好。在您获取播客的任何地方收听。首先——可能有人不喜欢我这么说——但首先，让自己哀悼并表现出一些自怜。允许自己为自己感到悲伤。

Find out more about how travel can support well-being on this special episode of the psychology of your twenties presented by Delta. Fly and live better. Listen wherever you get your podcasts. First, and some people won't like that I'm gonna say this, but first, let yourself grieve and show some self pity. Let yourself be sad for yourself.

我觉得这听起来似乎有悖常理，因为当前的文化环境强加给我们一种有毒的积极态度，告诉我们不应该让自己受苦、感受艰难情绪或为自己感到难过。压抑情绪并不意味着它们会消失，也不代表它们不存在。实际上，这只会让它们变得更强烈，并可能以其他方式爆发。如果你处于这种境地，很可能已经不得不放弃很多东西。

I think this sounds and feels counterintuitive because the current culture around us really forces this toxic positivity onto us all and tells us that you are not supposed to let yourself suffer or to feel hard emotions or to feel bad for yourself. Suppressing emotions doesn't mean they disappear. It doesn't mean they don't exist. It actually just makes them even stronger and likely to pop up in other ways. If you're in this position, you've likely had to let go of a lot.

你可能失去了很多，可能真的遭受了痛苦。为这些部分哀悼吧，感受那些情绪。也许这也是对抗你发现自己陷入麻木状态的一种方式。

You have likely lost a lot. You have likely really suffered. Grieve these parts. Feel those emotions. Maybe it's also a way to counteract this numb state that you found yourself in.

如果你从未感受过一种情绪，你就无法处理它。所以如果你跌入谷底，允许自己短暂地沉浸在自怜中。这是接受的一部分，也是处理情绪的一部分，从而能够行动并继续前进。第二点——我们讨论过几次——承认这就是你的谷底。

You can't process an emotion if you never feel it. So if you're at rock bottom, you're allowed to sit in self pity for a little while. That is part of acceptance. It's also part of processing, and therefore being able to act and move on from this moment. Second, we've talked about this a few times, acknowledge that this is your rock bottom.

叙事心理学告诉我们，我们构建人生故事的方式塑造了我们的幸福感和对生活的看法，这极其重要。当你对自己说‘是的，就是这样，这就是我的谷底’时，你不仅是在命名你的痛苦（这显然很重要），更是在定位它——使其成为你生命的一个章节，而非整本书。

Narrative psychology shows us that the way we frame our life stories shapes our well-being and how we view our lives, and that is incredibly important. When you say to yourself, yes, this is it. This is my rock bottom. You're not just naming your pain, which is obviously important, but you're also situating it. So it becomes a chapter of your life, not the whole book.

这种视角的转变——从‘这是终点，我的人生糟透了’到‘这只是我故事的一部分，重要的一部分，我灵魂的暗夜’——可以软化你所感受到的痛苦，或至少赋予其意义或理由。它将谷底从未来贴现产生的无尽深渊，转化为一个可定义的时刻，让你几乎能投射到未来并意识到：回首时，我或许会以不同眼光看待此刻。也许不是现在，但可能在将来。接下来，寻找我们称之为‘小能力岛屿’的东西。在谷底时，一切都会让人感到难以承受。

And that shift in perspective from this is the end, my life sucks to this is just part of my story, an important part of my story, the dark night of my soul, can soften the pain that you're feeling, or at least give it a a meaning or a reason. It transforms rock bottom from this infinite pit that we know comes from future discounting into this definable moment that allows you to kind of almost project into the future and realize, like, in hindsight, maybe I'm going to see this differently. Maybe not right now, but maybe in the future. Next, seek out what we call little islands of competence. At rock bottom, everything feels overwhelming.

我该从何开始？第一步是什么？我该怎么做？未来一片模糊。全局视角让人难以招架。

Where do I start? What's the first step? What do I do? The future is very blurry. The big picture is way too much to handle.

那就别勉强。不必执着于全局。专注于小胜利。聚焦今天能做的一件事——能增强你的应对能力、提高效率、改善人际关系、让你变得更好的事。你不必给自己施加额外压力，要求一夜或一周内彻底改变生活，或强求自己立刻成为世界上最快乐的人，更不必设定必须在一个月内走出困境的期限，否则就永远无法摆脱。

So don't. Don't handle the big picture. Focus on the small wins. Focus on one thing you can do today that is going to increase your coping, increase your productivity, increase your relationships, improve things for you. You don't need to put the added pressure on yourself to, like, overhaul your life in a night or in a week or to bounce back and be, like, the happiest person alive and that there is some kind of timeline that you need to get over this within a month or it's gonna last forever.

只需选一件你认为可控的小事，今天就为自已去做。给自己做顿饭。出门散个步。写两分钟日记。即便是微小的成功时刻，也能逐渐恢复你的掌控感、能力和信心。

Just pick one small thing you think you can control and do that for yourself today. Cook yourself a meal. Take yourself for a walk. Journal for two minutes. Even tiny moments of success begin to restore your sense of agency, competence, and confidence.

它们会提醒你：嘿，虽然我无法控制眼前这团糟的局面，但我可以决定今晚要去买冰淇淋，可以决定出门运动，可以决定预约医生。

They remind you like, hey. Yeah. I can't control this big terrible mess that I'm in, but I can decide that I'm gonna go and order ice cream tonight. I can decide that I'm gonna get out of the house and do some exercise. I can decide that I'm gonna book this appointment with my doctor.

这些小事会随时间积累成大事。第四点（或许本该放在第三点，因为它与我之前提到的某个建议相关联），就是要在现实情境中看待你的处境，而非你主观构建的语境中。稍微跳脱出来。觉得无人能理解你的遭遇是很自然的。

Those things snowball into bigger things over time. Fourth, and maybe this actually should have been third because I think it links to our I think it links to one of the things one of the tips I gave above. But just see your situation in in the context that it's actually existing rather than the context that you've created for it. Zoom out a little bit. It's natural to feel like no one could possibly understand what you're going through.

但我认为这种情境下，比较反而可能是件好事。看看面临相似困境的人如何应对，能有效帮你将自身经历正常化。几个月前我发布那期讲述自己精神崩溃的节目时，天啊，我害怕极了，当时状态也很糟。但收到无数评论和消息，说这期节目帮助了他们或他们正在经历同样的事，这太令人振奋了。知道吗？

But I think this is one way in which comparison might actually be a good thing. It can be really helpful to look at others who face similar struggles to normalize your own experience. You know, a few months back when I released that episode talking about my mental breakdown, oh my god, I was so scared, and I was also in a terrible place. But the amount of comments and messages I received from people saying it had helped or that they were going through the same thing was amazing. And guess what?

这让我好受多了。光是想到不必独自承受这些，或自己并非世界上唯一有这种感受的人，就感觉很棒，因为我不再感到孤独或被孤立。所以去听听其他播客、看看书籍访谈，任何能展现同类经历的内容——这些都是验证你处境的社交机会，更是他人历经挑战并找到出路的活证据。这就是替代性学习。

It made me feel better. Just the idea that this was not something that I had to experience alone or that I was not the only person in the world who had this feeling felt great because I didn't feel lonely or isolated in my experience. So looking to other podcasts, to books, to interviews, whatever it is of people who are going through the same thing, they are all social opportunities for validation of what you're going through. They are also living proof that other people have had challenges, and they've found their way through. That's vicarious learning.

对吧？这是一种间接的认可形式，就像在说，嘿，如果他们能挺过来，或许我也能。最后但同样重要的是，改变你的环境。我不是说让你立刻搬去新城市。

Right? A vicarious form of validation of like, hey. If they were okay, maybe I will be as well. Last but certainly not least, change your environment. I'm not saying move to a new city straight away.

事实上，已有研究表明你的问题会如影随形。但有时你只需要些微小的环境变动，向大脑传递新开始的信号。当然，搬去新城也未尝不可——这未必能解决所有问题，但或许能解决其中一个，而那个问题可能正是所有困境的根源。

In fact, there have been studies that have shown that your problems will follow you there. But sometimes you just need small environmental shifts that signal to your brain that a fresh start is underway. And, also, maybe you can move to a new city. It might not fix all your problems. Maybe it'll fix one problem, and maybe that one problem was where everything is stemming from.

只需改变周遭环境。环境心理学告诉我们，空间塑造心态。所以重新布置房间、更换床品、走不同路线通勤、多接触自然，这些细微暗示能打破旧有联结，为新模式创造空间。因为环境不同了，它们会告诉你的大脑和神经系统：嘿，现在情况不一样了。

Just change your surroundings. Environmental psychology shows us that our environment shapes our mindset. So rearranging your room, buying new bedding, taking a different route to work, spending more time in nature, these small cues can help break old associations and create space for new patterns because you're not in the same environment. They tell your brain and your nervous system, hey. Things are different now.

环顾四周，确实不同了，这确实让改变显得更可能实现。日常中这些微小调整会压缩旧模式复萌的空间，而这正是赋予你生活新视角的关键。人生谷底确实可怕，仿佛熟知的世界就此终结。

Look around us. Things are different, which does make change feel more possible. Making those really small changes in your routine leaves less room for old patterns and behaviors to resurface, and that is what gives you a fresh approach to life. Rock bottom is truly terrifying. It can feel like the end of everything we know.

但我想再次提醒你：纵观心理学、哲学、灵性领域、宗教信仰与人生阅历，我们明白这并非终点。对多数人而言，这是转折点，是临界线，是蹦床。若你正处此刻，我向你保证：未来某个时刻，某个版本的你回望此刻时会想'天啊，他们根本不知道将来会有多美好'。

And yet, I wanna remind you again, across psychology, philosophy, across spirituality and and religion and lived experience, we see that it's not the end. For a lot of people, it is the pivot. It's the threshold. It's the trampoline. If you are here right now, I promise you that there is a point in the future, there is a version of you in the future looking at you right now thinking, gosh, I don't think they know how good it's gonna get.

他们不知道这并非终点。即便你尚未看见曙光，即便迷雾未散，转变是可能的——它缓慢发生，直到某天你蓦然惊觉，已身处令你感恩的新生。我要告诉你：即便此刻你不信，终会好起来的。我经历过。有时触底时， literally（字面意义），唯一方向就是向上。

I don't think they know this isn't the end. Even if you can't see it yet, even if the fog hasn't lifted, transformation is possible and it happens slowly until you blink and you are just so grateful for the new life that you're gonna find yourself in. I'll be the one to tell you that even if you don't believe it at the moment, you're gonna be okay. I've been there. And sometimes when you hit rock bottom, literally, the only way to go is up.

你已无法坠得更深。每个人都有承受极限，当真正触及那个临界点后，要么时来运转，要么自我蜕变。我为你感应到：我知道你会好起来的。

You can't tunnel any deeper. Everyone has a point where they're like, they really hit their threshold for what they're able to tolerate or what life can give them. And then their luck begins to change or they begin to change. So I feel that for you. I know you're gonna be okay.

我知道此刻很艰难，但它也充满影响力。所以只愿你未来好运与幸福，希望这一集能引起你的共鸣，无论你二十岁、三十岁还是七十岁。我始终相信我们有改变的能力，这些时刻不会定义我们整个人生。非常感谢你的聆听，也感激所有私信分享低谷经历并为这集节目贡献故事的人。

I know that this moment is terrible, but it's also influential. So just wishing you luck and wishing you happiness in the future and hoping that this episode resonated with you, whether you are in your twenties, in your thirties, in your seventies. I always feel like there's capacity for us to change and that these moments cannot be our whole life. So thank you so much for listening. I also appreciate everyone who DM'd me with their rock bottom experiences and contributed to this episode.

这些故事读来令人动容且发人深省，它们深刻影响了本集的制作方向。感谢大家的分享。还要特别感谢我们出色的研究员Libby Colbert，她简直是最棒的人，能拥有她在团队中是我的幸运。谢谢你Libby，感谢你的调研、事实核查以及为本集找到的那些精彩研究。

I found them really quite emotional and revealing to read, and they definitely informed how I approached this episode. So I appreciate you guys sharing with me. I also wanna thank our wonderful researcher, Libby Colbert, for her contributions to this episode. She is just like the most fantastic individual, and I'm so lucky that we have her on the team now. So thank you, Libby, for your research and for your fact checking and for finding some cool studies for this episode.

无论你此刻在何处收听，请务必订阅我们。留下评分和评论——特别是在苹果播客上，这对节目成长至关重要。

As always, wherever you are listening right now, make sure that you are following along. Give us a review. Give us a rating, especially if you're on Apple Podcasts. Leaving a review really helps the show to grow. Yeah.

也请推荐给新朋友。如果你愿意这么做我会非常感激。记得在Instagram关注@thatpsychologypodcast，这是我们发布动态、节目摘要的好地方，你也可以提问或建议想听的选题。下次见，请保持安全、善良，温柔对待自己——尤其是正处于人生低谷的你。

And just find new people. So I would really appreciate if you feel called to do so. If you would kindly do that, make sure also that you are following us on Instagram at that psychology podcast. It's a great way to kinda see what we're up to, see updates, get summaries of these episodes, and to ask questions or suggest episodes you may want to hear. So until next time, be safe, be kind, be gentle to yourself, especially if you are in your rock bottom moment right now.

我们很快会再聊。

We will talk very, very soon.

我是演员Stephanie Beatriz，也是Walmart Plus会员。通过Walmart Plus，我在13,000多家加油站每加仑省10美分，包括埃克森、美孚、沃尔玛和墨菲加油站。但你知道谁享受不到吗？Prime会员。

I'm Stephanie Beatriz, actor and Walmart plus member. With Walmart plus, I save 10¢ per gallon at over 13,000 gas stations. Exxon, mobile, Walmart, and Murphy stations. But you know who doesn't? Prime members.

他们能省钱的加油站少得多——尴尬了吧？而且他们的会员费比Walmart Plus更贵——双重尴尬。Walmart Plus会员可在13,000多个地点享受每加仑10美分优惠。

They save at way less stations. Awkward. And yet their membership costs more than Walmart Plus. Double awkward. Walmart Plus members save 10¢ per gallon at over 13,000 locations.

谁知道呢？沃尔玛Plus。立即转换，立即省钱。Prime年费139美元，而沃尔玛Plus年费仅需98美元。合作加油站加油更优惠。

Who knew? Walmart Plus. Switch and save today. $139 Prime annual fee versus $98 Walmart Plus annual fee. Gas at participating stations.

阿拉斯加和俄克拉荷马州每加仑优惠5美分。

5¢ in Alaska and Oklahoma.

你好，我亲爱的听众们。你们现在应该明白，对自己和身体运作机制了解越多，我们就越能掌控生活。在性健康和无保护措施性行为后的应对上亦是如此。这时就需要Plan B紧急避孕药——一种无年龄限制、在怀孕发生前阻止妊娠的紧急避孕措施。

Hello, my lovely listeners. By now, you know, the more knowledge we have about ourselves and the way our bodies work, the more empowered and in control we are. And this is also true when it comes to our sexual health and what to do after unprotected sex. That's where plan b comes in. It's emergency contraception with no age requirement that helps prevent pregnancy before it starts.

由于它仅通过暂时延迟排卵发挥作用，不会影响未来的受孕能力。我们喜欢这种让我们掌握主动权的备用方案，因为知识就是力量。了解更多请访问planbonestep.com（定向用户）。

And because it works by only temporarily delaying ovulation, it won't impact your ability to get pregnant in the future. We love a backup plan that puts us in control because the more we know, the more power we have. Learn more at planbonestep.com, users directed.

最近你可能去过医院，交过医保卡、身份证甚至社保号。医疗机构只是掌握你个人信息的众多场所之一。一旦任何环节意外泄露，你将面临身份盗用风险。LifeLock每秒监控数百万数据点，若您成为受害者，他们承诺解决（否则全额退款）。

Chances are you've been to the doctor recently and you probably handed over your insurance, your ID, and even your social security number. Your doctor is just one of many places that has your personal info. And if any of them accidentally expose your details, you could be at risk for identity theft. LifeLock monitors millions of data points a second. If you become a victim, they'll fix it, guaranteed, or your money back.

首年最高节省40%。拨打+1 800并使用促销码iHeart，或访问lifelloq.com/iheart享四折优惠。条款适用。

Save up to 40% your first year. Call +1 800 and use promo code iHeart, or go to lifelloq.com/iheart for 40% off. Terms apply.

当达美航空派遣四位创作者环游世界，探索旅行的真正力量时会发生什么？正是这些充满意义的微小瞬间，对吧？

What happens when Delta Airlines sends four creators around the world to find out what is the true power of travel? It's these small moments of intention. Right?

不仅仅是把人送到各个地点和目的地。它连接的是人与人、不同文化之间的交流，最终创造出无法复制的体验。

Not just people to places and destinations. It's connecting people to other people, other cultures, and ultimately experiences that can't be replicated.

在本期由达美航空特别呈现的《二十几岁心理学》节目中，了解更多关于旅行如何促进身心健康的信息。飞得更好，活得更好。在您获取播客的任何地方收听。这是一档iHeart播客节目。

Find out more about how travel can support well-being on this special episode of the psychology of your twenties presented by Delta. Fly and live better. Listen wherever you get your podcasts. This is an iHeart podcast.