中英對照演講稿

Imagine that you're getting ready to go to a party.
想象一下,，你正準(zhǔn)備去參加一個(gè)派對。

You feel excited, but also nervous,
你感到興奮,，但也很緊張,， 

and you've got this feeling in your stomach
而且你的胃里有這種感覺

almost like another heartbeat.
幾乎像另一個(gè)心跳。

There's something holding you back, holding you back from getting too happy.
有些東西阻礙了你,，讓你不高興,。

'No, you mustn't get too happy.
“不，你一定不要太高興,。

Better to be cautious, otherwise, something bad might happen.'
最好小心謹(jǐn)慎,，否則，可能會(huì)發(fā)生一些不好的事情,?！?nbsp;

You start wondering, 'Who should I talk to when I get there?
你開始疑惑，“當(dāng)我到達(dá)那里時(shí),，我該和誰說話,？

What if no one wants to talk to me? What if they'll think I'm weird?'
如果沒有人想跟我說話怎么辦？如果他們認(rèn)為我很奇怪怎么辦？“ 

When you arrive at the party,
當(dāng)你到達(dá)聚會(huì)時(shí),， 

someone comes up to you and starts talking with you,
有人走近你,，開始和你說話， 

and as this is happening,
當(dāng)這發(fā)生時(shí),， 

your mind starts racing, your heart begins pounding,
你的思緒開始比賽,，你的心開始砰砰直跳， 

you start sweating,
你開始出汗了,， 

and it feels almost like you're dissociating from yourself,
感覺就像你和自己分離一樣

like it's an out-of-body experience, and you're just watching yourself talk.
喜歡這是一種身體外的體驗(yàn),，而你只是在看自己的談話。

'Keep it together,' you say to yourself, but you can't.
“把它放在一起,，”你對自己說,，但你做不到。

And it's just getting worse:
而且情況正在惡化：

after a few minutes of conversation,
幾分鐘的談話后,， 

the person you've been speaking to leaves,
你一直在說話的人離開了,， 

and you feel utterly defeated.
而你卻完全被打敗了。

This has been happening to you in social situations for a long time.
這在社交場合已經(jīng)發(fā)生了很長時(shí)間,。

Or imagine every time you go out, and you're in crowded places,
或者想象一下每次外出,，你都在擁擠的地方， 

you feel this panic starting to arise.
你會(huì)感到恐慌開始出現(xiàn),。

When you're surrounded by lots of people,
當(dāng)你被很多人包圍時(shí),， 

like on a bus, you start to feel hot, nauseous, uneasy,
就像在公共汽車上一樣，你開始感到悶熱,，惡心,，不安， 

and to prevent this from happening,
并防止這種情況發(fā)生,， 

you start avoiding a lot of places which makes you feel lonely and isolated.
你開始避開很多讓你感到孤獨(dú)和孤獨(dú)的地方,。

You or the person in both of these scenarios
您或這兩種情況中的人

have anxiety disorders,
有焦慮癥， 

and what I can tell you is that anxiety is very common,
我可以告訴你的是,，焦慮很常見,， 

much more than people think.
比人們想象的要多得多。

Right now, one in 14 people around the world
現(xiàn)在,，全世界有14個(gè)人中的一個(gè)

have an anxiety disorder,
有焦慮癥,， 

and each year, it costs over 42 billion dollars
每年，它的成本超過420億美元

to treat this mental health problem.
治療這種心理健康問題,。

To show you the impact that anxiety has on someone's life,
為了向您展示焦慮對某人生活的影響,， 

I will just mention
我只想提一下

that anxiety can lead to depression, school dropout, suicide.
焦慮會(huì)導(dǎo)致抑郁，輟學(xué),，自殺,。

It makes it harder to focus, and to hold down a job,
它使人們更難集中注意力,，并且壓低工作， 

and it can lead to relationship breakdown.
它可能導(dǎo)致關(guān)系崩潰,。

But a lot of people don't know this,
但很多人不知道這一點(diǎn),， 

that's why, a lot of times, people sweep anxiety under the rug
這就是為什么，很多時(shí)候,，人們在地毯下掃除焦慮

as just nerves that you need to get over, as a weakness,
作為一個(gè)弱點(diǎn),，你需要克服的神經(jīng)緊張

but anxiety is so much more than that.
但焦慮遠(yuǎn)不止于此。

A reason why so many people don't think it's important
這么多人不認(rèn)為這很重要的原因

is that they don't know what it is.
是他們不知道它是什么,。

Is it your personality? Is it an illness? Is it a normal sensation? What is?
這是你的個(gè)性嗎,？這是一種疾病嗎？這是正常的感覺嗎,？什么是,？

That's why it's important to differentiate
這就是區(qū)分的重要原因

what is normal anxiety from what is an anxiety disorder.
什么是焦慮癥的正常焦慮。

Normal anxiety is an emotion that we all get
正常的焦慮是我們都得到的一種情緒

when we're in stressful situations.
當(dāng)我們處于緊張的情況時(shí),。

For example, let's say, you're out in the woods,
例如，讓我們說,，你在樹林里,， 

and you come face-to-face with a bear.
你和熊面對面。

This will probably make you feel a little bit anxious,
這可能會(huì)讓你感到有點(diǎn)焦慮,， 

and you'll probably want to start running like crazy.
你可能想開始像瘋了一樣跑步,。

This anxious feeling that you get is good because it protects you, it saves you,
你得到的這種焦慮感很好，因?yàn)樗梢员Ｗo(hù)你,，它會(huì)拯救你,， 

and it makes you on a hightail it out of there,
它會(huì)讓你在那里出擊， 

although maybe it's not such a good idea to start running when you see a bear.
雖然看到熊的時(shí)候開始跑步也許不是一個(gè)好主意,。

I really don't think you can outrun a bear.
我真的不認(rèn)為你可以超越熊,。

Anxiety helps us meet our deadlines at work
焦慮有助于我們在工作中完成最后期限

and deal with emergencies in life,
處理生活中的緊急情況， 

but when this anxiety emotion is taken to the extreme
但當(dāng)這種焦慮情緒發(fā)揮到極致時(shí)

and arises in situations which don't pose a real threat,
并且在不構(gòu)成真正威脅的情況下出現(xiàn),， 

then that's when you might have an anxiety disorder.
那時(shí)候你可能患有焦慮癥,。

For example, people with generalized anxiety disorder
例如，患有廣泛性焦慮癥的人

worry excessively and constantly about everything going on in their lives,
過分關(guān)注他們生活中發(fā)生的一切,， 

and they find it very difficult to control this worry.
他們發(fā)現(xiàn)很難控制這種擔(dān)憂,。

They also have symptoms like restlessness, fear,
他們也有不安，恐懼,， 

they find it hard to fall asleep at night, and they can't concentrate on tasks.
他們發(fā)現(xiàn)晚上很難入睡,，他們無法集中精力完成任務(wù)。

In spite of whatever kind of anxiety you might be suffering from,
盡管你可能會(huì)遭受任何焦慮,， 

there is something that you can do to lower it.
你可以采取一些措施來降低它,。

It works, and it's simpler than you may think.
它有效,，而且比你想象的要簡單。

All too often, we're given medication for mental disorders,
我們常常為精神障礙服用藥物,， 

but it doesn't always work in the long run.
但從長遠(yuǎn)來看,，它并不總是有效。

Symptoms often come back, and you're back to where you started.
癥狀經(jīng)常會(huì)回來,，你會(huì)回到你開始的地方,。

So here's something else to consider:
所以這里有一些需要考慮的事情：

the way you cope or handle things has a direct impact
你應(yīng)對或處理事物的方式會(huì)產(chǎn)生直接影響

on how much anxiety you're experiencing,
關(guān)于你正在經(jīng)歷多少焦慮， 

and if you tweak the way you're coping, then you can lower your anxiety.
如果你調(diào)整你應(yīng)對的方式,，那么你可以降低你的焦慮,。

In our study at the University of Cambridge,
在我們劍橋大學(xué)的研究中， 

we showed that women living in poor areas
我們展示了生活在貧困地區(qū)的女性

have a higher risk for anxiety than women living in richer areas.
焦慮的風(fēng)險(xiǎn)高于生活在富裕地區(qū)的女性,。

These results didn't surprise us, but when we looked closer,
這些結(jié)果并沒有讓我們感到驚訝,，但是當(dāng)我們仔細(xì)觀察時(shí)， 

we found that women living in poor areas,
我們發(fā)現(xiàn)生活在貧困地區(qū)的婦女,， 

if they had a particular set of coping resources,
如果他們有一套特定的應(yīng)對資源,， 

they didn't have anxiety,
他們沒有焦慮， 

while women living in poor areas without these coping resources
而生活在貧困地區(qū)的婦女卻沒有這些應(yīng)對資源

had anxiety.
有焦慮,。

Other studies showed
其他研究表明

that people who had faced extreme circumstances,
那些面臨極端情況的人,， 

who had faced adversity, been through wars and natural disasters,
面對逆境的人，經(jīng)歷過戰(zhàn)爭和自然災(zāi)害,， 

if they had coping resources,
如果他們有應(yīng)對資源,， 

they remained healthy and free of mental disorders,
他們保持健康，沒有精神障礙,， 

while others, facing the same hardships but without coping skills
而其他人,，面對同樣的困難，但沒有應(yīng)對技巧

went on a downward spiral and developed mental disorders.
進(jìn)展緩和,，導(dǎo)致精神障礙,。

So what are some of these coping resources,
那么這些應(yīng)對資源是什么呢？

and how can we use them to lower our anxiety?
我們怎樣才能用它們來降低焦慮,？

And before I dive into what they are,
在我深入了解它們之前,， 

I'd like to point out - and I think this is so interesting -
我想指出 - 我認(rèn)為這很有趣 - 

you can develop these coping resources or coping skills on your own
你可以自己開發(fā)這些應(yīng)對資源或應(yīng)對技巧

through the things that you do;
通過你做的事情; 

you can take charge of your anxiety and lower it,
你可以控制你的焦慮并降低它， 

which I think is so empowering.
我認(rèn)為這是如此賦權(quán),。

Today I'll be talking about three coping resources,
今天我要談?wù)撊齻€(gè)應(yīng)對資源,， 

and the first one is feeling like you're in control of your life.
而第一個(gè)感覺就像你掌控著你的生活。

People who feel like they're more in control of their life
那些覺得自己更能掌控自己生活的人

have better mental health.
有更好的心理健康,。

If you feel like you're lacking in control in life,
如果你覺得自己缺乏對生活的控制,， 

then research shows
然后研究表明

that you should engage in experiences that give you greater control.
您應(yīng)該參與可以讓您獲得更大控制權(quán)的經(jīng)驗(yàn)。

I'll show you what I mean:
我會(huì)告訴你我的意思：

do you sometimes find that you put off starting something
你有時(shí)會(huì)發(fā)現(xiàn)你推遲了一些事情

because you just don't feel ready enough?
因?yàn)槟阌X得還不夠準(zhǔn)備好,？

Do you find it hard to make decisions
你覺得很難做出決定嗎,？

like what to wear, what to eat who to date, which job to take up?
喜歡穿什么,，吃什么約會(huì)，哪個(gè)工作要占用,？

Do you tend to waste a lot of time
你是否傾向于浪費(fèi)很多時(shí)間

deciding what you might do while nothing gets done?
什么都沒做完,，你決定做什么？

A way to overcome indecision and this lack of control in life,
一種克服猶豫不決和生活中缺乏控制的方法,， 

is to do it badly.
是做得很糟糕,。

There's a quote by writer and poet GK Chesterton
作家和詩人GK Chesterton引用了一句話

that says, 'Anything worth doing is worth doing badly the first time.'
這說：“值得做的事情值得第一次做得很糟糕?！?nbsp;

The reason why this works so well
這之所以如此有效

is that it speeds up your decision-making and catapults you straight into action,
是它加速你的決策,，并使你直接行動(dòng)， 

otherwise, you can spend hours
否則,，你可以花上幾個(gè)小時(shí)

deciding how you should go about doing something
決定你應(yīng)該怎么做

or what you should do.
或者你應(yīng)該做什么,。

This can be paralyzing and can make you afraid to even begin.
這可能是癱瘓，甚至可能讓你害怕開始,。

All too often, we aim for perfection, but never end up doing anything
我們經(jīng)常追求完美,，但永遠(yuǎn)不會(huì)做任何事情

because the standards that we set for ourselves
因?yàn)槲覀優(yōu)樽约涸O(shè)定的標(biāo)準(zhǔn)

are too high, they're intimidating,
太高了，他們很嚇人,， 

which stresses us out so we delay starting something,
它強(qiáng)調(diào)我們,，所以我們推遲開始的事情， 

or we might even abandon the whole thing altogether.
或者我們甚至可能完全拋棄整個(gè)事情,。

Do it badly frees you up to take action.
這樣做會(huì)讓你自由地采取行動(dòng)。

I mean you know how it is:
我的意思是你知道它是怎么回事：

so often, we want to do something perfectly we can't start
通常,，我們想要做一些我們無法開始的事情

until it's the perfect time, until we've got all the skills,
直到這是一個(gè)完美的時(shí)間,，直到我們掌握了所有技能， 

but this can be daunting and stressful
但這可能是令人生畏和壓力

so why not just jump into it just do it however,
所以,，為什么不跳進(jìn)去只是這樣做,， 

without worrying if it's good or bad?
不用擔(dān)心它的好壞？

This will make it that much easier to start something
這將使開始更容易

and as you're doing it badly to finish it,
當(dāng)你做得很糟糕時(shí),， 

and when you look back,
當(dāng)你回頭看時(shí),， 

you'll realize, more often than not,that actually it's not that bad.
你會(huì)意識(shí)到，實(shí)際上并不是那么糟糕,。

A close friend of mine who has anxiety
我的一個(gè)好朋友,，有焦慮

started using this motto, and this is what she said,
開始使用這個(gè)座右銘，這就是她說的,， 

'When I started using this motto, my life transformed.
“當(dāng)我開始使用這個(gè)座右銘時(shí),，我的生活發(fā)生了變化。

I found I could complete tasks in much shorter time periods than before.
我發(fā)現(xiàn)我可以在比以前更短的時(shí)間內(nèi)完成任務(wù),。

Do it badly gave me wings to take risks, to try something differently,
這是不是給了我風(fēng)險(xiǎn)的翅膀,，嘗試不同的東西,， 

and to have way more fun during the whole process.
并在整個(gè)過程中獲得更多樂趣。

It took the anxiety out of everything and replaced it with excitement.'
它消除了所有的焦慮,，并用興奮取而代之,。“ 

So do it badly, and you can improve as you go along.
所以做得很糟糕,，隨著你的進(jìn)展,，你可以改進(jìn)。

I'd like to ask you to think about this:
我想請你考慮一下：

if you start using this motto today, how would your life change?
如果你今天開始使用這個(gè)座右銘,，你的生活將如何變化,？

The second coping strategy is to forgive yourself,
第二個(gè)應(yīng)對策略是原諒自己， 

and this is very powerful if you use it.
如果你使用它,，這是非常強(qiáng)大的,。

People with anxiety think a lot about
焦慮的人會(huì)想很多

what they're doing wrong, their worries, and how bad they're feeling.
他們做錯(cuò)了什么，他們的擔(dān)憂,，以及他們感覺有多糟糕,。

Imagine if you had a friend who constantly pointed out
想象一下，如果你有一個(gè)經(jīng)常指出的朋友

everything you're doing wrong,
你做錯(cuò)的一切,， 

and everything that was wrong with your life.
以及你生活中出錯(cuò)的一切,。

You would probably want
你可能想要

to get rid of this person right away, wouldn't you?
為了擺脫這個(gè)人，不是嗎,？

Well, people with anxiety do this to themselves all day long.
好吧,，有焦慮的人整天都這樣做。

They're not kind to themselves.
他們對自己不友好,。

So maybe it's time to start being kinder with ourselves,
所以也許是時(shí)候開始和自己打交道,， 

time to start supporting ourselves,
是時(shí)候開始支持自己了

and a way to do this is to forgive yourself
而這樣做的一種方法是原諒自己

for any mistakes you think
對于你認(rèn)為的任何錯(cuò)誤

you might have made just a few moments ago
你可能剛才做過

to mistakes made in the past.
對過去的錯(cuò)誤。

If you had a panic attack and are embarrassed about it,
如果你發(fā)生驚恐發(fā)作并對此感到尷尬,， 

forgive yourself;
原諒你自己; 

if you wanted to talk to someone,
如果你想和某人說話,， 

but couldn't muster up the courage to do so,
但無法鼓起勇氣這樣做， 

don't worry about it, let it go;
別擔(dān)心,，放手吧; 

forgive yourself for anything and everything
原諒自己的一切事物

and this will give you greater compassion towards yourself.
這會(huì)讓你對自己更有同情心,。

You can't begin to heal until you do this.
在你這樣做之前你不能開始愈合。

And last but not least,
最后但并非最不重要,， 

having a purpose and meaning in life
在生活中有目的和意義

is a very important coping mechanism.
是一個(gè)非常重要的應(yīng)對機(jī)制,。

Whatever we do in life, whatever work we produce,
無論我們在生活中做什么，無論我們做什么工作,， 

however much money we make,
無論我們賺多少錢,， 

we cannot be fully happy until we know that someone else needs us,
在我們知道別人需要我們之前，我們不能完全開心

that someone else depends on our accomplishments,
別人取決于我們的成就,， 

or on the love that we have to share.
或者我們必須分享的愛,。

It's not that we need other people's good words to keep going in life,
這不是我們需要的,，別人繼續(xù)生活的好話， 

but if we don't do something with someone else in mind,
但是如果我們不想與別人做些什么,， 

then we're at much higher risk for poor mental health.
那么我們心理健康狀況不佳的風(fēng)險(xiǎn)要高得多,。

The famous neurologist Dr. Victor Frankel said,
著名神經(jīng)學(xué)家Victor Frankel博士說， 

'For people who think there's nothing to live for
 “對于那些認(rèn)為沒有什么可以生存的人來說

and nothing more to expect from life,
沒有什么可以期待的生活,， 

the question is getting these people to realize
問題是讓這些人意識(shí)到

that life is still expecting something from them.'
生活仍然期待著他們的某些東西,。“ 

Doing something with someone else in mind can carry you through the toughest times.
與其他人一起做事可以帶你度過最艱難的時(shí)刻,。

You'll know the why for your existence
你會(huì)知道你存在的原因

and will be able to bear almost any how; almost any how.
并且?guī)缀蹩梢猿惺苋魏畏绞?幾乎任何方式,。

So the question is
所以問題是

do you do at least one thing with someone else in mind?
你是否考慮過別人的至少一件事？

This could be volunteering,
這可能是志愿者,， 

or it could be sharing this knowledge that you gained today with other people,
或者它可以分享你今天和其他人一起獲得的知識(shí),， 

especially those who need it most,
特別是那些最需要它的人， 

and these are often the people who don't have money for therapy,
而這些往往是沒有錢治療的人,， 

and they're usually the ones
他們通常是那些人

with the highest rates of anxiety disorders.
焦慮癥發(fā)病率最高,。

Give it to them, share with others,
把它交給他們，與他人分享,， 

because it can really improve your mental health.
因?yàn)樗梢哉嬲纳颇愕男睦斫】怠?br/>
So I would like to conclude with this:
所以我想以此結(jié)束：

another way you can do something with someone else in mind
另一種方式,，你可以考慮別人的想法

is finishing work that might benefit future generations.
正在完成可能使后代受益的工作。

Even if these people will never realize what you've done for them,
即使這些人永遠(yuǎn)不會(huì)意識(shí)到你為他們所做的一切,， 

it doesn't matter,
沒關(guān)系,， 

because you will know, and this will make you realize
因?yàn)槟銜?huì)知道，這會(huì)讓你意識(shí)到

the uniqueness and importance of your life.
你生命的獨(dú)特性和重要性,。

Thank you.
謝謝,。