Interactive transcript · 182 lines
Hello and welcome to TalkCast, the podcast where we dive deep into the science, trends, and stories
大家好，欢迎收听 TalkCast，这是一档深入探讨科学、趋势和故事的播客节目
shaping our world.
正在塑造我们的世界。
I am your host, Sarah.
我是你的主持人，莎拉。
For our English learners out there, this is a great place to practice your listening skills while
对于我们的英语学习者来说，这是一个练习听力技能的好地方，同时
learning something incredibly useful for your daily life.
还能学到对日常生活极其有用的知识。
Today, we are talking about an emotion that every single one of us experiences, but many of us
今天，我们要讨论一种我们每个人都会体验到的情绪，但我们中的许多人
struggle to control.
却难以控制。
We are talking about anger.
我们谈论的是愤怒。
Recently, a piece of advice from a medical expert in China went viral on social media.
最近，一位中国医学专家的建议在社交媒体上爆火。
The doctor suggested a very simple rule.
这位医生建议了一个非常简单的规则。
When you feel yourself getting angry, just pause for three seconds.
当你感觉自己要生气时，只需暂停三秒钟。
Think about whether you really need to be angry, and if you still feel the rage after those three
想想你是否真的需要生气，如果在三秒钟后你仍然感到怒火，
seconds, then go ahead and express it.
那就去表达出来吧。
This viral advice got millions of people talking.
这条疯传的建议引发了数百万人讨论。
Can a simple three -second pause really change how we react?
简单地暂停三秒钟真的能改变我们的反应方式吗？
To help us understand the science behind this, we are joined today by Dr.
为了帮助我们理解这背后的科学原理，今天我们邀请到了
David Carter, a leading cognitive neuroscientist and emotional health expert.
戴维·卡特博士，他是一位顶尖的认知神经科学家和情感健康专家。
Welcome to TalkCast, David.
欢迎来到 TalkCast，戴维。
Thank you, Sarah.
谢谢你，莎拉。
It is wonderful to be here with you and all our listeners today.
今天能和您以及我们所有的听众在一起真是太棒了。
This topic is so practical because anger is a universal human experience.
这个话题非常实用，因为愤怒是人类普遍的体验。
But as we will discuss today, how we handle those first few seconds of anger can make a massive
但正如我们今天将要讨论的，我们如何处理愤怒最初的这几秒钟会产生巨大的
difference, not just for our relationships, but also for our physical health and our brain chemistry.
差异，不仅对我们的关系，而且对我们的身体健康和大脑化学机制都有影响。
It really is a fascinating topic.
这确实是一个非常迷人的话题。
Let us start with the basics, David.
戴维，让我们从基础讲起。
When we get angry, it feels almost instant.
当我们生气时，感觉几乎是瞬间爆发的。
One moment we are fine, and the next our face is hot, our heart is racing, and we want to shout.
前一刻我们还好好的，下一刻我们面红耳赤、心跳狂跳，并且想要大吼大叫。
Why does anger happen so fast?
为什么愤怒发生得这么快？
That is an excellent place to start, Sarah.
莎拉，这是一个绝佳的切入点。
To understand this, we have to look inside the human brain.
要理解这一点，我们必须观察人类大脑内部。
We have an ancient part of the brain called the amygdala.
我们大脑中有一个古老的区域叫作杏仁核。
You can think of the amygdala as our brain's emotional alarm system.
你可以把杏仁核想象成我们大脑的情绪警报系统。
It is very small, shaped like an almond, and it is responsible for our survival instincts.
它非常小，形状像杏仁，负责我们的生存本能。
It is the center of our fight -or -flight response.
它是我们战或逃反应的中心。
When we perceive a threat, whether it's a physical danger or just a rude comment from a co -worker,
当我们感知到威胁时，无论是身体上的危险，还是同事的一句无礼言论，
the amygdala reacts instantly.
杏仁核都会立刻做出反应。
It releases a flood of stress hormones like adrenaline and cortisol into our system.
它会将大量的压力激素（如肾上腺素和皮质醇）释放到我们的体系当中。
This happens in milliseconds.
这发生在几毫秒之内。
It is designed to be fast to keep us alive.
它的设计就是要迅速，以便让我们生存下来。
So the amygdala is like a smoke detector that goes off immediately to protect us.
所以杏仁核就像一个烟雾探测器，会立即响起来保护我们。
But in modern life, we are not usually fighting off wild animals.
但在现代生活中，我们通常不需要击退野兽。
We are usually just annoyed by heavy traffic or an annoying email.
我们通常只是对拥堵的交通或令人心烦的电子邮件感到烦躁。
Why does our brain still react so strongly? Exactly.
为什么我们的大脑反应依然如此强烈？一点没错。
That is the evolutionary mismatch.
这就是演化上的不匹配。
The amygdala cannot easily tell the difference between a real physical threat, like a tiger, and a
杏仁核很难分清像老虎这样的真实物理威胁与
social threat, like someone cutting us off in traffic.
像在交通中被加塞这样的社交威胁之间的区别。
It treats both as emergencies.
它把两者都视为紧急情况。
When the amygdala takes over, psychologists call this an amygdala hijack.
当杏仁核接管主导权时，心理学家称之为杏仁核劫持。
During an amygdala hijack, your emotional brain is in total control, and your rational brain is
在杏仁核劫持期间，你的情绪大脑处于完全控制状态，而你的理性大脑则
temporarily shut down.
暂时关闭了。
You act first and think later.
你先行动，后思考。
That is why we often say or do things we regret when we're angry.
这就是为什么我们在生气时经常说出或做出让自己后悔的事情。
An amygdala hijack.
杏仁核劫持。
That is a powerful phrase.
那是一个非常震撼的词组。
It really feels like our brain has been hijacked.
感觉就像我们的脑子真的被劫持了一样。
But this is where the three -second rule comes in.
但这正是三秒钟规则发挥作用的地方。
How does pausing for just three seconds help us escape this hijack?
仅仅暂停三秒钟是如何帮助我们摆脱这种劫持的？
This is where the neuroscience gets really exciting.
这正是神经科学变得非常令人兴奋的地方。
While the amygdala is fast, we have another part of the brain that is much smarter, but a bit slower.
虽然杏仁核反应迅速，但我们大脑的另一个部分要聪明得多，只是稍显缓慢。
This is the prefrontal cortex.
这就是前额叶皮层。
It is located right behind your forehead.
它就位于你前额的正后方。
You can think of the prefrontal cortex as the CEO of the brain.
你可以把前额叶皮层想象成大脑的首席执行官。
It is responsible for logic, decision -making, planning, and self -control.
它负责逻辑、决策、规划和自我控制。
Now here's the key.
现在关键来了。
The prefrontal cortex takes slightly longer to process information than the amygdala.
前额叶皮层处理信息所需的时间比杏仁核稍长一点。
It needs a few seconds to analyze the situation and ask, Is this really a life -or -death emergency?
它需要几秒钟的时间来分析状况并思考：这真的到了生死的紧急关头吗？
When you consciously force yourself to pause for three seconds, you are giving your prefrontal
当你有意识地强迫自己暂停三秒钟时，你是在给你的前额叶
cortex the time it needs to catch up.
皮层提供它追赶上去所需的时间。
You are basically holding the door open for your logical brain to step in, look at the situation,
你本质上是在为你的理性大脑敞开大门，让它介入并评估状况，
and calm the amygdala down.
从而平复杏仁核的情绪。
The pause prevents the emotional reaction from turning into an automatic, uncontrollable action.
这种暂停能阻止情绪化反应转变成自动且不可控的行动。
I see.
我明白了。
So the three -second pause is like a bridge.
所以三秒钟的暂停就像一座桥梁。
It allows the logical CEO of our brain to take over from the emotional alarm system.
它让我们大脑理性的“CEO”能够从情绪警报系统中接管控制权。
That makes so much sense.
这太有道理了。
But David, what happens to our bodies if we do not pause?
但是大卫，如果我们不暂停，我们的身体会发生什么？
What are the physical costs of constantly letting our anger run wild?
持续地任由怒火蔓延，身体要付出什么代价？
The physical costs are very real and quite serious.
身体所承受的代价非常真实且相当严重。
When we get angry, our sympathetic nervous system is activated.
当我们发怒时，我们的交感神经系统就会被激活。
This is the system that prepares our body for action.
这个系统会为我们身体的行动做好准备。
Your heart rate increases, your blood pressure rises, and your blood vessels constrict.
你的心率加快，血压升高，血管收缩。
In the short term, this is fine.
在短期内，这是没问题的。
But if you are constantly angry, or if you have frequent uncontrolled outbursts of rage, your body
但如果你经常生气，或者频繁不可控地爆发怒火，你的身体
is continuously flooded with cortisol and adrenaline.
就会持续充斥着皮质醇和肾上腺素。
This chronic stress damages your blood vessels over time.
这种长期的压力久而久之会损伤你的血管。
It makes your heart work much harder than it should.
这会让你的心脏负荷远超正常水平，工作得更加辛苦。
In fact, numerous medical studies show that in the two hours following an intense anger outburst, a
事实上，许多医学研究表明，在剧烈怒火爆发后的两小时内，
person's risk of having a heart attack or a stroke increases significantly.
一个人患心肌梗死或中风的风险会显著增加。
This is especially true for young and middle -aged adults, where we are seeing a rising trend in
对于年轻人和中年人来说尤其如此，我们看到这种趋势在上升
cardiovascular diseases.
心血管疾病。
So learning to pause is not just about being polite.
因此，学会暂停不仅仅是为了保持礼貌。
It is literally about protecting your heart and saving your life.
这确实关乎保护你的心脏和拯救你的生命。
That is a sobering thought.
这是一个令人警醒的想法。
Anger can actually increase our risk of a heart attack or a stroke.
愤怒实际上会增加我们患心肌梗死或中风的风险。
It seems that managing our anger is truly a matter of life and death.
看来管理我们的情绪确实是一件关乎生死的大事。
Now David, let us get practical.
现在大卫，让我们谈点实用的。
For our listeners who are tuned in, practicing the three -second rule might sound easy in theory, but
对于正在收听的听众来说，练习三秒钟规则在理论上听起来可能很容易，但是
when you are actually boiling with anger, three seconds can feel like an eternity, and it's very
当你真正怒火中烧时，三秒钟感觉就像永恒一样漫长，而且非常
hard to remember to pause.
很难记得去暂停。
What are some practical techniques to help us actually use this three -second rule in real life?
有哪些实用的技巧可以帮助我们在现实生活中真正运用这条三秒钟规则？
You are absolutely right, Sarah.
你完全是对的，莎拉。
In the heat of the moment, your brain wants to react, not pause.
在情绪激动的时刻，你的大脑只想做出反应，而不是停顿。
So we need physical and mental tools to help us stop.
所以我们需要身体和心理上的工具来帮助我们停下来。
The first tool I recommend is called physical anchoring.
我推荐的第一个工具叫做身体锚定。
The moment you feel anger rising, do something physical that requires focus.
当你感到愤怒上升的那一刻，做一些需要专注的身体动作。
For example, press your feet firmly into the floor and focus on the sensation of gravity.
例如，将脚紧紧踩在地上，专注于重力的感觉。
Or press your thumb and index finger together tightly.
或者把你的拇指和食指紧紧按在一起。
This physical sensation acts as an anchor.
这种身体感觉就像一个锚。
It pulls your attention away from the angry thoughts and brings you back into the present moment,
它将你的注意力从愤怒的想法中拉回来，带你回到当下，
giving you that necessary pause.
给予你那必要的停顿。
Physical anchoring.
身体锚定。
I love that.
我喜欢那个。
It's like a physical reset button.
这就像一个物理重置按钮。
What is another technique we can use?
我们还可以使用什么技巧？
The second tool is a breathing technique called box breathing, or simply taking one deep, slow belly breath.
第二个工具是一种被称为箱式呼吸的呼吸技巧，或者仅仅是做一次深而缓慢的腹部呼吸。
When we are angry, our breathing becomes shallow and fast.
当我们生气时，我们的呼吸会变得浅而快。
By consciously taking a deep breath, where you inhale for three seconds, hold for three seconds, and
通过有意识地做深呼吸，吸气三秒，屏住三秒，以及
exhale for three seconds, you send a physical signal to your brain that you are safe.
呼气三秒，你就在向大脑发送一个你在安全状态的身体信号。
This activates the parasympathetic nervous system, which acts as the brakes for your body's stress response.
这会激活副交感神经系统，它就像身体压力反应的刹车。
It tells your heart to slow down and your muscles to relax.
它告诉你的心脏减慢跳动，你的肌肉放松下来。
So deep breathing actually sends a chemical signal to the brain saying, we are safe, you can calm
所以深呼吸实际上向大脑发送了一个化学信号，说：我们很安全，你可以
down now.
现在冷静下来了。
That is incredibly powerful.
那极其强大。
Is there a mental technique we can combine with this physical action?
有什么心理技巧可以与这种身体动作结合起来吗？
Yes, indeed.
是的，确实有。
The third tool is called emotional labeling.
第三个工具叫做情绪标记。
Simply name what you are feeling.
只需说出你的感受。
In your mind, say to yourself, I am feeling angry right now, or I'm feeling frustrated.
在心里对自己说，我现在感到很生气，或者我感到很沮丧。
Neuroimaging studies show that when we put our feelings into words, we actually reduce the activity
神经影像学研究表明，当我们把感受用语言表达出来时，我们实际上减少了
in the amygdala and increase activity in the prefrontal cortex.
杏仁核的活动，并 增加前额叶皮层的活动。
It's like shining a light on a shadow.
这就像把光照在阴影上。
Once you label the emotion, it loses some of its power over you.
一旦你给情绪贴上标签，它就会失去对你的一些控制力。
You shift from being the anger to observing the anger.
你从成为愤怒本身转向观察愤怒。
That is brilliant.
那太绝妙了。
Name it to tame it, as some psychologists say.
正如一些心理学家所说，命名它就能驯服它。
By naming the emotion, we gain distance from it.
通过给情绪命名，我们与它保持了距离。
Let me see if I can summarize these three excellent tools for our listeners.
让我看看我是否能为我们的听众总结这三个优秀的工具。
First, use physical anchoring, like pressing your feet to the floor.
首先，使用身体锚定，比如把脚踩在地上。
Second, practice box breathing to physically calm your nervous system.
其次，练习箱式呼吸，以在身体上平复你的神经系统。
And third, use emotional labeling, naming your anger to bring your logical brain back online.
第三，使用情绪标记，命名你的愤怒，让你理性的大脑重新上线。
These are simple, actionable steps that anyone can practice.
这些都是任何人都可以练习的简单、可操作的步骤。
You summarize them perfectly, Sarah.
你总结得完美极了，莎拉。
And the best part is, the more you practice these techniques, the easier they become.
最棒的是，你越练习这些技巧，它们就会变得越容易。
This is due to a concept called neuroplasticity.
这是由于一个叫做神经可塑性的概念。
Our brains are not fixed.
我们的大脑不是固定不变的。
They can change and adapt.
它们可以改变和适应。
Every time you successfully pause for three seconds instead of reacting with anger, you are
每次你成功地停顿三秒，而不是用愤怒做出反应时，你都在
strengthening the neural pathways between your prefrontal cortex and your amygdala.
加强前额叶皮层和杏仁核之间的神经通路。
You are training your brain to be more resilient.
你在训练你的大脑变得更有韧性。
Over time, self -control becomes your default setting.
久而久之，自我控制会成为你的默认设置。
That is incredibly encouraging, David.
大卫，这真是太令人受鼓舞了。
We can actually train our brains to be calmer and more resilient.
我们实际上可以训练我们的脑部，使其更平静、更有韧性。
What a wonderful message of hope for anyone who struggles with a quick temper.
对于任何与急脾气作斗争的人来说，这都是一个多么美好的希望讯息。
Well, we are reaching the end of our episode today.
好了，我们今天的节目已经接近尾声了。
But before we go, let us summarize the key takeaways.
但在结束之前，让我们总结一下关键要点。
First, anger is a fast, instinctual reaction triggered by our amygdala, designed for survival, but
首先，怒火是由我们的杏仁核触发的一种快速的、本能的反应，旨在为了生存，但是
often mismatched for modern life.
往往与现代生活不匹配。
Second, the logical part of our brain, the prefrontal cortex, is slower, but a simple three -second
其次，我们大脑中负责逻辑的部分——前额叶皮层，速度较慢，但只需简单的三秒钟
pause gives it the time it needs to take back control.
暂停就能给予它收回控制权所需的时间。
Third, chronic, uncontrolled anger is highly damaging to our cardiovascular system, making emotional
第三，长期的、不受控制的愤怒对我们的心血管系统危害极高，使得情绪
regulation essential for physical health.
调节对身体健康至关重要。
And finally, we can use physical anchoring, deep breathing, and emotional labeling to build our
最后，我们可以利用身体锚定、深呼吸和情绪标签，来建立我们的
emotional muscles through neuroplasticity.
通过神经可塑性塑造我们的情绪肌肉。
David, thank you so much for joining us on TalkCast today and sharing these profound and practical
大卫，非常感谢你今天加入 TalkCast，并与我们分享这些深刻而实用的
insights with us.
见解。
It was my absolute pleasure, Sarah.
萨拉，这绝对是我的荣幸。
Thank you for having me, and I wish all of our listeners peace, calm, and healthy brains.
感谢邀请我，我也祝愿我们所有的听众平安、平静并拥有健康的大脑。
And to our listeners, we have an interesting question for you to think about today.
对于我们的听众，我们今天有一个有趣的问题想请大家思考。
The next time you feel a surge of anger, which of the pre -techniques we discussed today, physical
下一次当你感到一阵怒火涌上心头时，在我们今天讨论的前置技巧中，身体
anchoring, deep breathing, or emotional labeling, do you think will be the most helpful for you?
锚定、深呼吸还是情绪标记，你认为哪一种对你最有用？
And why?
以及为什么？
Please write down your answer in the comment section below, or check out what other listeners are saying.
请在下方评论区写下你的答案，或者看看其他听众是怎么说的。
Thank you so much for tuning in to TalkCast.
非常感谢收听 TalkCast。
If you enjoyed today's episode, we would be incredibly grateful if you would consider joining our
如果您喜欢今天的节目，若能考虑加入我们的，我们将无比感激
TalkCast membership program, subscribing to the show, or sharing it with your friends and family.
TalkCast 会员计划，订阅本节目，或将其分享给您的亲朋好友。
Your support and feedback mean the world to us.
您的支持和反馈对我们来说至关重要。
As a quick reminder for our English learners, the complete English transcript and high -quality audio
顺便提醒一下我们的英语学习者，完整的英文逐字稿和高质量音频
for this episode, along with all our previous episodes, are regularly published on our official
本期节目以及我们过往的所有节目，都会定期发布在我们的官方
website, www .talkcast .top, as well as on our WeChat official account, which is also named TalkCast.
网站 www.talkcast.top 上，以及我们的微信官方公众号（名称同样为 TalkCast）上。
Be sure to head over there to find these helpful study materials.
请务必前往那里获取这些有用的学习资料。
Thank you once again for listening.
再次感谢您的收听。
Stay calm, and we will see you in the next episode of TalkCast. TalkCast. TalkCast.
保持平静，我们下期 TalkCast 节目再见。
