解码大脑的“自言自语”：言语的力量如何重塑你的心理与生活

shaping our world today.

它们正在塑造我们当今的世界。

I am your host, Grace, and I am so glad you are tuning in.

我是主持人格蕾丝，非常高兴你能收听。

If you are listening to improve your English, you are in the perfect place.

如果你收听是为了提高你的英语，这里就是绝佳的地方。

We keep our conversations natural, engaging, and easy to follow.

我们的对话保持自然、引人入胜且易于理解。

Today, we are going to talk about something you do every single day, perhaps without even realizing it.

今天，我们要谈论一件你每天都在做的事情，也许你甚至都没有意识到。

We are talking about self -talk.

我们正在谈论自我对话。

This is the inner voice in your head, the words you use when you think about yourself, your

这就是你脑海中的内在声音，当你思考自己时所使用的词汇，你的

abilities, and your life.

能力，以及你的人生。

Recently on social media, a public speaker named Gao Yan went viral for a very simple piece of advice.

最近在社交媒体上，一位名叫高言的公众演讲者因为一个非常简单的建议而迅速走红。

He urged people to stop saying negative things about themselves, such as, I am in bad health, I do

他敦促人们停止对自己说消极的话，比如，我身体不好，我

not look good, or I am just not smart enough.

看起来不好，或者我只是不够聪明。

He argued that language is incredibly powerful, and that our words can actually shape our reality.

他认为语言具有难以置信的力量，并且我们的话语实际上可以塑造我们的现实。

This got millions of people thinking.

这引发了数百万人的思考。

Is this just motivational speaking, or is there real science behind it?

这只是励志演讲，还是其背后有真正的科学依据？

To help us understand the fascinating relationship between language, the brain, and our psychology,

为了帮助我们理解语言、大脑和我们的心理学之间迷人的关系，

we are joined today by a wonderful guest.

我们今天迎来了一位精彩的嘉宾。

Please welcome Dr.

请欢迎……

Dylan, a leading cognitive psychologist and neuroscientist.

……迪伦，一位领先的认知心理学家和神经科学家。

Welcome to TalkCast, Dylan.

欢迎来到TalkCast，迪伦。

Thank you, Grace.

谢谢你，格蕾丝。

It is absolutely wonderful to be here with you and your listeners today.

今天能和您以及您的听众在一起，绝对是太棒了。

This topic is incredibly close to my heart.

这个话题与我的内心极其贴近。

We often think of language as just a tool we use to communicate with other people.

我们经常认为语言只是我们用来与其他人交流的一个工具。

But in reality, the most important communication we do is the conversation we have with ourselves.

但在现实中，我们进行的最重要的交流是我们自己与自己的对话。

The words we choose are not just passive reflections of our thoughts.

我们选择的词汇不仅仅是我们思想的被动反映。

They are actually commands that we give to our brains.

它们实际上是我们发给我们大脑的命令。

That is a powerful statement, Dylan.

这是一个强有力的陈述，迪伦。

Commands to our brains.

命令我们的大脑。

Before we get into the deep science of how that works, could you clarify what we mean by self -talk?

在我们深入了解其工作原理的深层科学之前，你能否澄清一下我们所说的自我对话是什么意思？

Is it just the spoken words we say out loud when we are alone, or is it also that quiet voice inside

这只是我们独自一人时大声说出口的话，还是也包括内心那个安静的声音

our heads?

在我们脑袋里的声音？

It is actually both, Grace.

格蕾丝，实际上两者兼有。

Psychologists divide self -talk into two main types.

心理学家将自我对话分为两种主要类型。

There is overt self -talk, which is when you speak to yourself out loud.

有一种是公开的自我对话，也就是你大声对自己说话的时候。

You might do this when you are looking for your keys, and you say, okay, where did I put them?

当你寻找你的钥匙时，你可能会这样做，你会说，好吧，我把它放哪儿了？

Then there is covert self -talk, which is your inner monologue.

然后是隐蔽的自我对话，也就是你的内在独白。

This is the silent stream of thoughts that runs through your mind all day long.

这是全天在你的脑海中流淌的无声的思绪流。

Research shows that we say thousands of words to ourselves every single day.

研究表明，我们每天对自己说数千个词。

Some studies estimate we speak to ourselves at a rate of up to 4 ,000 words per minute in our minds.

一些研究估计，我们在脑海中对自己说话的速度高达每分钟4000个词。

That is much faster than we speak out loud.

这比我们大声说话要快得多。

And the tone of this conversation, whether it is kind and encouraging or harsh and critical, has a

而这段对话的语调，无论是和善鼓励的还是严厉批判的，都具有

massive impact on our mental health, our confidence, and even our physical well -being.

对我们的心理健康、自信心甚至身体健康产生巨大的影响。

4 ,000 words a minute.

每分钟4000个词。

That is a lot of internal talking.

那是有很多内在的交谈。

Now, many of us notice that our inner voice can be quite negative.

现在，我们中的许多人注意到，我们的内在声音可能会非常消极。

We might make a small mistake and immediately think, I am so stupid, or I always mess things up.

我们可能会犯一个小错误，然后立即想到，我太笨了，或者我总是把事情搞砸。

Why is it so easy for us to slide into negative self -talk?

为什么我们这么容易陷入消极的自我对话？

That is a great question.

这是一个好问题。

And the answer actually goes back to our ancestors.

而答案实际上可以追溯到我们的祖先。

It comes down to something we call the negativity bias.

这归结于我们称之为消极偏差的东西。

Thousands of years ago, survival was very difficult.

几千年前，生存非常艰难。

Our ancestors had to be constantly on the lookout for danger, like a predator or a poisonous plant.

我们的祖先必须时刻警惕危险，比如捕食者或有毒植物。

The brain evolved to pay much more attention to bad things than to good things, because focusing on

大脑进化得对坏事比对好事给予更多的关注，因为专注于

threats kept us alive.

威胁使我们得以生存。

In the modern world, we do not usually have to worry about wild animals.

在现代世界中，我们通常不必担心野生动物。

But our brains still use that same old programming.

但我们的大脑仍然使用着那种老旧的程序。

We naturally focus on our flaws, our mistakes, and potential dangers.

我们自然而然地关注我们的缺点、错误和潜在危险。

So when you make a mistake, your brain treats it as a major threat, and your inner critic starts shouting.

所以当你犯错时，你的大脑会把它当作一个重大的威胁，你内心的批评者开始大声叫喊。

It is a natural default setting, but in the modern world, it often does more harm than good.

这是一个自然的默认设置，但在现代世界中，它往往弊大于利。

So our brains are basically wired to look for the bad to keep us safe.

所以我们的大脑基本上被设定为寻找不好的事情以确保我们的安全。

That makes a lot of sense.

这很有道理。

But if we keep repeating these negative thoughts, what actually happens to our brain?

但如果我们不断重复这些消极的想法，我们的大脑究竟会发生什么变化？

You mentioned earlier that words are like commands.

你刚才提到词语就像命令。

Can negative self -talk physically change our brain?

消极的自我对话能从生理上改变我们的大脑吗？

Yes, absolutely.

是的，绝对可以。

This is where we bring in a beautiful scientific concept called neuroplasticity.

这就是我们引入一个美妙的科学概念——神经可塑性。

For a long time, scientists believed that the adult brain was fixed and could not change.

很长一段时间以来，科学家们认为成年人的大脑是固定的，不能改变。

Now, we know that the brain is highly adaptable, like plastic or clay.

现在，我们知道大脑具有高度的适应性，就像塑料或粘土一样。

It changes and rewires itself throughout our entire lives based on our experiences and our thoughts.

它根据我们的经历和想法，在我们的一生中不断改变和重新布线。

I like to use the analogy of a grassy field.

我喜欢用草地的类比。

Imagine you are walking through a field of tall grass.

想象一下你正走在一片高高的草地中。

If you walk down the exact same path every single day, the grass will eventually disappear and a

如果你每天都走完全相同的路径，草会最终消失，一条

clear dirt path will form.

清晰的泥路将会形成。

It becomes very easy to walk down that path.

沿着这条路走变得非常容易。

In the brain, your thoughts are like steps.

在大脑中，你的想法就像脚步。

Every time you repeat a thought, you strengthen the neural pathway for that thought.

每次你重复一个想法，你就在强化该想法的神经通路。

If you constantly say, I am terrible at learning languages.

如果你经常说，我学语言太糟糕了。

You build a very strong, fast highway for that negative belief.

你为那种消极的信念修建了一条又强又快的高速公路。

It becomes your automatic response.

它变成了你的自动反应。

Wow, that analogy of the grassy field is so clear.

哇，草地的那个比喻太清晰了。

So by repeating negative thoughts, we are basically paving a highway for negativity in our own minds.

所以通过重复消极的想法，我们基本上是在自己脑海中为消极情绪铺设一条高速公路。

But the good news is because of neuroplasticity, we can also build new positive pathways, right?

但好消息是，因为神经可塑性，我们也可以建立新的积极通路，对吧？

Exactly, Grace.

完全正确，格蕾丝。

We can start walking in a new direction and carve out a new path.

我们可以开始朝新的方向行走，开辟一条新路。

It takes time and conscious effort because the grass is thick at first and it feels unnatural.

这需要时间和有意识的努力，因为草刚开始很厚，感觉很不自然。

But the more you walk the new path, the easier it becomes and the old negative path will slowly fade away.

但你走新路越多，它就越容易，旧的消极道路就会慢慢消退。

This is not just positive thinking.

这不仅仅是积极思考。

It is physical biology.

这是生理生物学。

When we practice positive and constructive self -talk, we lower our stress hormones, like cortisol,

当我们练习积极和建设性的自我对话时，我们会降低压力荷尔蒙，比如皮质醇，

and we activate parts of our brain associated with reward and positive emotions.

并且我们激活大脑中与奖赏和积极情绪相关的部分。

This leads me to a very practical question.

这引出了一个非常实际的问题。

If someone wants to start changing their self -talk, how do they do it?

如果有人想开始改变他们的自我对话，他们该怎么做？

If I'm feeling stressed or bad about myself, I cannot just look in the mirror and say, I am perfect,

如果我感到压力很大或对自己感觉不好，我不能只是照着镜子说，我很完美，

because my brain will know I am lying.

因为我的大脑知道我在撒谎。

How do we make self -talk realistic and effective?

我们如何使自我对话切合实际且有效？

You have hit on a very important point, Grace.

你触及了一个非常重要的点，格蕾丝。

Empty positive affirmations often do not work.

空洞的积极肯定往往不起作用。

If you feel terrible and you tell yourself, I am incredibly happy and successful, your brain will

如果你感觉糟糕透顶，却告诉自己，我非常快乐和成功，你的大脑会

reject it.

拒绝它。

It creates cognitive dissonance, which is a fancy term for when your mind holds two conflicting

它会创造出认知失调，这是一个生动的说法，指的是你的脑海中同时持有两个相互冲突的

beliefs at the same time.

信念。

This can actually make you feel worse.

这实际上可能会让你感觉更糟。

Instead of unrealistic positivity, we recommend what we call constructive or instructional self -talk.

与其盲目乐观，我们建议使用我们所谓的建设性或指导性自我对话。

It is about being objective and focused on growth.

这关乎保持客观并专注于成长。

For example, instead of saying, I am the smartest person in the room, which might feel like a lie,

例如，与其说‘我是房间里最聪明的人’，这听起来可能像是一个谎言，

you can say, this is a difficult challenge, but I have the ability to learn and figure it out.

你可以说，‘这是一个困难的挑战，但我有能力去学习并搞定它。’

Or instead of saying, I am terrible at public speaking, you can say, I am feeling nervous, but I

或者与其说‘我公开演讲非常糟糕’，你可以说，我感到紧张，但我

have prepared well and I will do my best.

已经做好了充分的准备，我会尽力而为的。

This shift focuses on the process and your effort, not just on a perfect outcome.

这种转变关注的是过程和你的努力，而不仅仅是一个完美的结果。

It is realistic and the brain can easily accept it.

这是切合实际的，大脑可以轻松接受。

That is incredibly helpful.

这非常有帮助。

It is about shifting from a fixed mindset to a growth mindset.

这是关于从固定的思维模式转变到成长型思维模式。

It is the language of progress rather than perfection.

这是关于进步而不是完美的语言。

Now, Dylan, I want to talk about a very cool psychological trick that I read about.

迪伦，现在我想谈谈我读到的一个非常酷的心理学小把戏。

It is called third -person self -talk.

它被称为第三人称自我对话。

Some famous athletes and public speakers use it.

一些著名的运动员和公众演讲者都在使用它。

Can you explain what this is and why it works so well?

你能解释一下这是什么以及为什么它效果这么好吗？

Oh, I love this topic.

哦，我非常喜欢这个话题。

Yes, third -person self -talk is a fantastic tool.

是的，第三人称自我对话是一个极好的工具。

It is also called ileism.

它也被称为自称第三人称。

Usually when we talk to ourselves in our heads, we use the first -person pronoun, I.

通常当我们在脑海中自言自语时，我们会使用第一人称代词‘我’。

We say, why am I so stressed?

我们会说，‘为什么我这么焦虑？’

Or what do I need to do next?

或者我接下来需要做什么？

Third -person self -talk is when you talk to yourself using your own name or second -person pronouns

第三人称自我对话是指你用自己的名字或第二人称代词

like you.

比如你。

For example, if I am feeling anxious before a big presentation, I would say to myself, Dylan, you

例如，如果我在一个重要的演讲前感到焦虑，我会对自己说，迪伦，你

have prepared for this.

已经为这事做好了准备。

Dylan, take a deep breath.

迪伦，做个深呼吸。

You can do this.

你能做到这一点的。

It sounds a bit funny at first.

起初这听起来有点奇怪。

Why does using your own name make such a big difference?

为什么使用自己的名字会有这么大的不同？

It does sound a bit strange, but it has a very powerful psychological effect called self -distancing.

听起来确实有点奇怪，但它有一种非常强大的心理效应，叫做自我疏离。

When you use your own name, you automatically shift your perspective.

当你使用自己的名字时，你会自动转换你的视角。

You step outside of your own intense emotions and look at yourself from the outside, almost like a

你从自己强烈的情绪中抽离出来，从外部审视自己，几乎就像一个

friend or a coach.

朋友或教练一样。

Think about it.

想一想。

It is always much easier to give good, calm advice to a friend who is stressed than it is to calm

给一个处于压力下的朋友提供好的、冷静的建议，总是比让自己

yourself down.

把自己平静下来要容易得多。

By using your own name, you treat yourself like a friend.

通过使用你自己的名字，你像对待朋友一样对待自己。

Research led by Dr.

由......博士领导的研究

Ethan Cross at the University of Michigan has shown that third -person self -talk significantly

密歇根大学的伊森·克罗斯表明，第三人称自我对话显着地

reduces anxiety, helps people perform better under pressure, and makes them feel more confident.

减少焦虑，帮助人们在压力下表现得更好，并让他们感到更自信。

It allows you to regulate your emotions much more effectively because you are not drowned in the feeling.

它能让你更有效地调节你的情绪，因为你没有被这种感觉淹没。

You are observing it.

你只是在观察它。

That is absolutely fascinating.

这绝对是迷人的。

I can see how that would be incredibly useful.

我能看出这会是多么非常有用。

I want to bring this back to our listeners, many of whom are currently learning English.

我想把话题带回到我们的听众身上，他们中许多人目前正在学习英语。

Learning a new language can be highly stressful.

学习一门新语言可能会有极大的压力。

People often feel anxious about making mistakes, they might feel embarrassed about their accent, and

人们经常对犯错感到焦虑，他们可能会对自己的口音感到尴尬，并且

they might have a lot of negative self -talk like, my English is terrible, or everyone is laughing at me.

他们可能会有许多消极的内心独白，比如，我的英语太差了，或者每个人都在嘲笑我。

How can language learners use the science of self -talk to help them succeed?

语言学习者如何利用内心独白的科学来帮助自己取得成功？

This is a perfect application of these techniques, Grace.

格蕾丝，这是这些技术的一次完美应用。

Language learning is as much a psychological challenge as it is a cognitive one.

语言学习既是一个心理挑战，也是一个认知挑战。

Anxiety actually blocks the brain from learning and retrieving vocabulary.

焦虑实际上会阻碍大脑学习和检索词汇。

We call this the effective filter.

我们称之为有效过滤。

When you are stressed, your brain goes into survival mode, and it is much harder to speak fluently.

当你感到压力时，你的大脑会进入生存模式，流利地说话就会变得难得多。

First, I would tell language learners to recognize their negative thoughts.

首先，我会告诉语言学习者去识别他们的消极想法。

When you hear that inner voice saying, my English is terrible, pause.

当你听到那个内心的声音说“我的英语太差了”时，停下来。

Challenge that thought.

质疑那个想法。

Is it actually true? No.

它实际上是真的吗？不是。

You are learning.

你在学习。

Second, use cognitive reframing.

第二，运用认知重构。

Change the narrative.

改变叙述方式。

Instead of saying, I am terrible at English, say, I am actively learning and improving my English

不要说“我的英语很烂”，而要说“我正在积极地学习和提升我的英语”

every single day.

每一天。

I may make mistakes, but mistakes are how my brain grows.

我可能会犯错误，但错误正是我的大脑成长的方式。

Finally, try that third person trick.

最后，尝试一下那个第三人称的小技巧。

Before you have to speak English, say to yourself, Grace, you know more words than you think.

在你必须说英语之前，对自己说：格蕾丝，你掌握的单词比你想象的要多。

Grace, just speak slowly and clearly.

格蕾丝，慢慢地、清晰地讲就行。

You got this.

你行的。

This reduces the pressure and helps you relax, which actually makes you speak much better.

这会减小压力并帮你放松，这实际上能让你说得好得多。

I love that.

我太喜欢这个了。

Mistakes are just proof that you are trying and that your brain is growing.

错误只是你正在努力并且大脑在生长的证明。

It is so important to be kind to ourselves on this journey.

在这个旅程中，对我们自己好一点是多么重要。

Well, Dylan, we are coming to the end of our time today, but this has been such an inspiring and

好的，迪伦，我们今天的节目时间快到了，但这期节目非常鼓舞人心且

practical conversation.

实用的对话。

Before we say goodbye, let us do a quick summary of the main points for our listeners.

在我们说再见之前，让我们为听众对要点做一个快速总结。

We learned that self -talk is the constant conversation we have with ourselves, both out loud and in

我们了解到，内心独白是我们与自己进行的不断的对话，无论是大声说出来还是在

our heads.

我们脑中。

Our brains have an evolutionary negativity bias, but thanks to neuroplasticity, we can rewire our

我们的大脑有一种进化带来的消极偏见，但多亏了神经可塑性，我们可以重塑我们的

brains by choosing our words carefully.

大脑，只要我们仔细选择用词。

Instead of unrealistic positive thinking, we should use constructive, growth -oriented language.

与其进行不切实际的积极思考，不如使用建设性的、以成长为导向的语言。

And finally, we can use third -person self -talk to create psychological distance and lower our anxiety.

最后，我们可以使用第三人称内心独白来产生心理距离并降低我们的焦虑。

Did I get everything, Dylan?

我记录下一切了吗，迪伦？

You summarized it beautifully, Grace.

你总结得太精彩了，格蕾丝。

If I could leave your listeners with just one final thought, it is this.

如果我能给你的听众留下最后一个想法，那就是这个。

Be careful how you talk to yourself, because you are listening.

注意你对自己说话的方式，要小心，因为你在听。

Your brain is always paying attention, and you have the power to write your own story.

你的大脑一直在集中注意力，你拥有书写自己故事的力量。

Thank you so much, Dylan, for sharing your expertise with us today on TalkCast.

非常感谢迪伦今天在 TalkCast 上与我们分享你的专业知识。

It has been a true pleasure.

这真是一次极大的荣幸。

Thank you, Grace.

谢谢你，格蕾丝。

It was a pleasure being here.

在这里做客是我的荣幸。

And to all our wonderful listeners, thank you for spending this time with us.

致我们所有的精彩听众，感谢你们与我们度过这段时光。

Now, we have a fun and interactive question for you today.

现在，今天我们为你准备了一个有趣且互动的问题。

Think about something you are trying to achieve right now.

想想你现在正努力实现的目标。

Maybe it is learning English, starting a new project, or getting fit.

也许是学习英语、开启一个新项目，或者是保持身材。

What is one supportive, growth -oriented thing you can say to yourself in the mirror tomorrow morning

明天早上，你可以在镜子里对自己说的一句具有支持性的、以成长为导向的话是什么

using your own name?

用你自己的名字？

We would love to hear your thoughts.

我们很想听到你的想法。

Please write your answers in the comments section below, or check out what other listeners have

请在下方评论区写下您的答案，或者看看其他听众所

written to get some inspiration.

写的内容以获取一些灵感。

If you enjoyed this episode of TalkCast, please consider joining our TalkCast membership for

如果您喜欢这一集 TalkCast，请考虑加入我们的 TalkCast 会员以

exclusive content.

获取独家内容。

And do not forget to subscribe, share this episode with a friend, and leave us your feedback.

并且不要忘记订阅，与朋友分享本期节目，并留下您的反馈。

Your support keeps us going.

您的支持是我们前行的动力。

Until next time, keep being kind to yourselves, keep practicing, and we will talk to you soon on TalkCast. Goodbye.

直到下次，请继续善待自己，坚持练习，我们很快就会在 TalkCast 上与您交谈。再见。