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One of the strong benefits of meditation generally has to do with the ordinary ways in which we suffer depression, anxiety, the angst of life.
冥想的一大好处与我们通常所遭受的抑郁，焦虑，生活焦虑有关。
It turns out that meditation generally makes people feel more positively,
一般来说，冥想能让人们感到更加积极，
it helps diminish anxiety, but it becomes particularly powerful when it’s combined with a psychotherapy.
冥想能帮助人们减少焦虑，但冥想和心理疗法结合起来的时候就变得尤为有效。
The way this is usually done is with mindfulness on the one hand and what’s called cognitive therapy on the other.
这种结合的方式就是，一方面进行冥想，一方面接受所谓的认知疗法。
Mindfulness allows us to shift our relationship to our experience. Instead of getting sucked into our emotions or our thoughts,
冥想能帮助我们把我们的关系转化为体验。冥想时，我们不会陷入我们的情感和想法，
which is what happens when we’re depressed or anxious, we see them as “those thoughts again” or “those feelings again,” and that disempowers them.
这就是我们抑郁或焦虑的时候发生的事，而是把它们视为“又是哪些想法”，或“又是那些感觉”，这样的话，那些想法和感觉就会失去影响力。
There’s actually research at UCLA that shows when you can name that feeling, “Oh, I’m feeling depressed again,”
加州大学洛杉矶分校的一项研究表明，当你能说出那种感觉的时候，“哦，我又感到抑郁了，”
you have shifted the activity levels neurologically in the part of the brain which is depressed to the part of the brain which notices, which is aware—the prefrontal cortex.
你已经把大脑中抑郁部分的神经活动水平转移到了大脑中注意力的部分，也就是意识的部分——前额叶皮层。
And that diminishes the depression and enhances your ability to be able to understand it or to see it as just a feeling.
这能减少抑郁，提高你理解它的能力，或者把它仅仅看作一种感觉。
So if you combine that ability with cognitive therapy, cognitive therapy helps you talk back to your thoughts.
如果你把这种能力和认知疗法结合起来，认知疗法会帮助你回到你的想法。
The basic realization in cognitive therapy is: “I don’t have to believe my thoughts.”
认知疗法的基本实现是：“我不必相信我的想法。”
This is extremely important in people with chronic anxiety or chronic depression because it’s our thoughts that trigger the anxiety,
这对于患有慢性焦虑或慢性抑郁症的人来说非常重要，因为是我们的想法引发了焦虑，
that trigger the depression. The depressive thoughts are classic;
这导致了抑郁。抑郁时人的想法是经典的；
“I’m no good; my life is worthless,” whatever it is. Those thoughts actually make us depressed.
“我没什么好的；我的生命毫无价值。”就是类似的一些想法。这些想法实际上让我们抑郁。
So if you use mindfulness-based cognitive therapy on the one hand you can see, “Oh, there’s that thought again.”
所以如果你使用以冥想为基础的认知疗法，一方面你可以领会，“哦，这又是一个想法。”
On the other hand cognitive therapy lets you talk back to that thought, “Oh I’m not so worthless, I’ve done some pretty good things in my life;
另一方面，认知疗法让你回到那个想法，“哦，我不是那么没用，我在我的生活中做了一些很好的事情；
there are people who love me,” whatever it may be.
世界上有爱我的人，“就是类似的一些积极的想法。
You can develop a habit of not letting those thoughts take you over, but countering them with actual evidence from your life that says “Oh they’re not true.
你可以养成不让那些想法控制你的习惯，但是，还要以生活中实际的证据推翻这些想法，这些证据会表明“奥，那些想法不是真的。
I don’t have to believe them!” And that is very relieving. The first study that used mindfulness-based cognitive therapy with depression it was pretty spectacular.
我不能相信它们！”这样的话，你会放松很多。第一项关于以基于冥想的认知疗法治疗抑郁的研究是非常惊人的。
It was done at Oxford University and it was done with people whose depression is so severe that nothing helps,
这项研究是在牛津大学进行的研究，对象是那些抑郁症非常严重，以致于没有任何方法可以帮助他们的人。
no medication helps, electric shock doesn’t help, psychiatry doesn’t know what to do.
没有药物可以帮助他们，电击疗法也不行，精神病治疗法也不能帮助他们。
People get depressed very deeply, they recover, and then they get depressed again.
这些人抑郁非常严重，他们恢复后会再次患上抑郁。
So with that group they use mindfulness-based cognitive therapy and they found that it cut the rate of relapse (of having depression again) by 50 percent.
所以研究人员让这些人接受了基于冥想的认知疗法，研究发现，应用此疗法后，他们的抑郁症复发率减少了50%。
If this were a drug some pharmaceutical company would be making billions of dollars, but it’s not a drug. It’s free basically.
如果这种疗法是应用的某种药物，那么医药公司就会因此盈利数百万美元，但是这种疗法应用的不是药物。它基本上来说是免费的。
So mindfulness-based cognitive therapy works very well for depression.
所以基于冥想的认知疗法对治疗抑郁症非常有效。
Better-designed studies afterwards shows that it wasn’t 50 percent, but still the impact is palpable and it turns out that mindfulness and other meditations,
后来，更科学的研究发现复发率并没有到50%，但是效果还是非常明显的，
particularly combined with cognitive therapy, work just as well for anxiety or depression as the medications do, but they don’t have those side effects.
事实证明，对于治疗焦虑和抑郁症，冥想和其他药物，尤其是和认知疗法结合的疗法和药物治疗的效果同样好，但是这种疗法没有副作用。
