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You know what I hate?
你知道我讨厌什么吗?
When you're lying in bed, starting to fall asleep,
当你躺在床上，开始入睡，
but then suddenly your brain decides to remind you about some embarrassing thing you did that day, or that year, or like 12 years ago.
突然间，你的大脑让你想起那天或那年，或大约12年前你做过的一些尴尬的事情。
In fact, your brain says, Let's go over all the dumb things you've done ever!
事实上，你的大脑会说，让我们回顾一下你做过的所有蠢事吧!
When this happens, it typically doesn't feel very good.
当这种情况发生时，通常感觉不是很好。
And it might make you think self-reflection isn't so great.
这可能会让你觉得自我反省不是很好
But lots of therapies are based on the idea that digging up stressors and emotional conflicts from your past is healthy and leads to positive changes.
但是很多疗法都是基于这样的理念，即从过去挖掘压力源和情感冲突是健康有效的方式，可以带来积极的改变。
Well, we live in a complex and confusing world, and it turns out spending time reflecting on yourself and your problems can be harmful.
我们生活在一个复杂而混乱的世界，花时间反思自己和自己身上的问题可能会带来坏处。
But, it can also be good for you — if you avoid some pitfalls.
但是，如果你能避免一些陷阱，这对你也有好处。
As with many things in psychology, the idea that going over your problems can help fix them goes all the way back to Freud.
心理学上对问题进行回顾来帮助解决问题的想法可以追溯到弗洛伊德。
He thought that digging up unresolved conflicts from your childhood would help you solve current struggles with things like depression or anxiety.
弗洛伊德认为，从童年时代挖掘未解决的冲突，可以帮助你解决目前抑郁或焦虑等问题。
Basically, the idea was that knowing what was distressing you would essentially make it dissolve — that truly knowing yourself was a solution in itself.
大体上就是说，知道什么让你感到痛苦可以化解问题——实际上了解自己就是解决方案。
He called this idea insight.
他把这叫做顿悟。
And though we've moved on a lot from Freud's ideas of how the mind works, the concept of insight has stuck around.
虽然我们从弗洛伊德的理念中学习了很多关于心智如何运作的，但是顿悟的概念依然不清楚。
For example, cognitive behavioral therapy does often focus on changing people's biased perceptions of themselves and others —
例如，认知行为疗法的重点通常是改变人们对自己和他人的偏见
which tends to involve a lot of reviewing your past.
这往往涉及到回顾过去的很多事情。
So you might think self-reflection is universally great.
所以你可能认为自我反省从普遍上讲是个好方法。
But that's not what's seen in studies.
但在研究中却不是这样。
In fact, self-reflection tends to have no correlation to measures of well-being, or even a negative correlation at times.
事实上，自我反省往往与幸福指数无关，有时甚至是负相关。
And that's because simply reflecting doesn't automatically guarantee insight, and you can self-reflect in harmful ways, like rumination.
这是因为简单的反思并不能自然而然保证顿悟的产生，你在反思（比如沉思）的时候方式不对。
Rumination is when you focus on negative feelings, like your anxiety and sadness, as well as the causes and consequences of those feelings.
沉思专注于消极情绪，比如焦虑和悲伤，以及这些情绪的原因和后果。
Generally speaking, this isn't the best way to spend your time; it seems to make symptoms of anxiety and depression worse.
一般来说，沉思不是最好的消磨时间的方式，它似乎使焦虑和抑郁的症状更严重。
For example, a 2010 study asked 121 survey respondents about how much they engage in self-reflection and rumination,
例如，2010年的一项研究调查了121名受访者，询问他们在多大程度上进行了自我反省和沉思。
and whether or not they experience insight about their feelings, and then correlated their responses to other measures of well-being.
以及他们是否经历过顿悟，然后将他们的反应与其他幸福指标联系起来。
Across the board, experiencing insight about their feelings was associated with greater feelings of autonomy, mastery,
从整体上看，顿悟与更大的自主感、掌控感、
and purpose in life, as well as having better relationships with others and more self-acceptance.
生活的目标，以及与他人关系良好和更多的自我接受有关。
But more self-reflection wasn't correlated with more insight, or most measures of well-being, for that matter.
但是自我反省更多并不意味着顿悟更多，或者大多数可以作为幸福的衡量标准。
That's probably because their self-reflection included rumination.
这可能是因为他们的自我反省包括沉思。
Among the study participants, a lot of rumination was linked to all sorts of negative feelings.
研究中，参与者的很多沉思都与各种负面情绪有关。
And rumination can be an even bigger problem if you co-ruminate — meaning you get together with all your friends to dwell on your bad feelings — especially when you're young.
如果你和朋友们一起沉湎于消极的情绪，沉思会是一个更大的问题，尤其是在你还年轻的时候。
So self-reflection doesn't necessarily lead to insight, and runs the risk of making you feel worse.
所以自我反省并不一定会带来顿悟，反而会让你感觉更糟。
But that doesn't mean that you should never stop and reflect.
但这并不意味着你不应该停下来反思。
One thing that helps steer you toward insight is if your reflection focuses on others.
有一件事可以帮助你获得顿悟，那就是你的沉思重点是否在他人身上。
When you think all the bad things going on in your life, you can focus on your own personal distress,
当你想到生活中发生的所有不好的事情，你可以专注于自己的痛苦，
or you can use your empathy to consider others' perspectives.
或者你可以用同理心站在别人的角度去思考。
Psychologists use the emotional labels shame and guilt to refer to these two kinds of reflection —
心理学家使用情感标签——羞耻和内疚来指代这两种反思
shame when it's all about you, and guilt when it's about your relationships with others.
当一切都与你有关时，你感到羞愧，当一切都与你与他人的关系有关时，你感到内疚。
I only have that 2nd one
我只属于第二种情况
Like, in a 2004 study, 177 college students were given a bunch of hypothetical scenarios where they were kind of the bad guy —
比如，在2004年的一项研究中，177名大学生被给予了一组假设情境，假设他们都是坏人
they'd just forgotten to meet a friend for lunch, for example.
例如，他们只是忘了和朋友一起吃午饭。
Researchers took it as an indication of shame if their response to the scenarios was to say they were just an inconsiderate person.
研究认为，如果他们对这些情景的回答是自己不体谅他人，那么这就是一种羞耻的表现。
If they said they'd try to make it up to the friend as soon as possible, though, that was an indication of guilt.
但是，如果他们说会尽快补偿朋友，那就是一种负罪感。
And people who reported more shame responses had lower self-esteem and more personal distress—
而那些有更多羞愧反应的人自尊心更弱，痛苦更多
but those who had more "guilt" reactions showed the opposite, and also scored higher on a measure of empathy.
但是那些有更多“罪恶感”的人的反应正好相反，他们在同理心方面得分也更高。
Basically, the researchers argue that self-attention is what makes the difference.
大体上来说，研究人员认为自我关注是差异产生的原因。
When you focus more on yourself, your problems and bad things happening to you, you just make yourself feel worse about you.
当你更多地关注自己、自己身上的问题和发生在自己身上的坏事情，你只会让自己的感觉更糟。
But focusing your pondering on how others might feel, empathizing with them, and thinking about how you can maintain your relationships, helps you feel better.
但是，把注意力集中在别人的感受上，同情他们，思考如何维持你的人际关系，会让你感觉更好。
And that may be because focusing on others helps you learn from mistakes you've made—
这可能是因为关注他人有助于你从错误中吸取教训
or it could just be that social connection is important to well-being, and focusing on others keeps you connected.
或者仅仅是因为社会关系对幸福很重要，关注他人能让你与他人建立联系。
Also, self reflection isn't the only way to insight.
此外，自我反省并不是顿悟的唯一途径。
Anything that leads to that aha experience that you get when you solve a problem can work,
任何能让你在解决问题时获得灵感的方法都是有效的，
and some people can get there without the need for a lot self-reflection.
有些人不需要太多的自我反省就能得到顿悟。
Like we said before, many kinds of therapy focus on improving people's insight —
就像之前说的，很多治疗方法都注重提高人们的顿悟
and lots of them seem to work well, depending on what problems they're treating.
很多方法似乎效果很好，这取决于是什么问题。
But there aren't a lot of studies done with people who don't have clinical disorders to tease out exactly what about therapy works so well, and what could be done outside the therapist's office.
但是为了弄清楚治疗到底有什么效果，以及在治疗师的办公室之外可以做些什么，针对那些没有临床疾病的人的研究并不多，
A few things have been tried, like life coaches who focus on objective measures of performance, or imagery exercises,
我们已经尝试过很多的努力，比如专注于客观评价表现的人生导师，或者想象练习，
but there just isn't a ton of research on these ideas, so how well they work is unclear.
但是这些想法的研究并不多，所以效果如何还不清楚。
Psychologists are still working on figuring out the best ways to become more insightful— and how to avoid rumination in the process.
心理学家们仍在研究提高顿悟的最佳途径，以及如何避免在这个过程中陷入沉思。
In the meantime, if you feel like you've got some problems that keep coming up and make you dwell on negative feelings,
与此同时，如果你觉得不断出现一些问题，让你陷入消极情绪，
it's always a good idea to talk to a professional about it.
和专业人士谈谈总是个好主意。
Thanks for watching this episode of SciShow Psych, where we dig into psychological science to understand how these big brains of ours work.
感谢收看本期心理科学秀，在本期节目中，我们将深入探讨心理科学，了解我们的大脑是如何工作的。
If you like what we do and want to support the free, educational content we create, you might consider becoming one of our patrons on Patreon.
如果您喜欢我们的节目内容，并希望支持我们创建的免费教育内容，您可以考虑在Patreon支持我们的节目。
Because that is really awesome and we love it.
因为这真的很棒，我们很喜欢。
you're gonna learn more about what that entails and what you can get over at patreon.com slash scishow
你会在patreon.com slash scishow学到更多的知识。
