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We all have voices in our heads.
我们每个人脑子里都回响着不同的声音。
Not in a hallucinatory kind of way—I mean the one that plans conversations, narrates your life, and tells you about yourself.
我说的不是幻觉，而是那种计划谈话内容、叙述你的生活，并告诉你自己是谁的声音。
But sometimes the voice in your head doesn't really know you as well as you might expect.
但有时，你头脑中的声音并不像你想象的那样真正了解你自己。
That inner voice and your understanding of yourself gets built from the interactions you have with your friends and family and the world around you—and sometimes the feedback you get isn't that helpful.
内心的声音和你对自己的了解是建立在你与朋友和家人，以及周围世界的互动之上的，有时你得到的反馈并不是很有用。
Psychologists call the organized understanding of all the ideas related to you your self-schema.
心理学家把对与你有关的所有想法有组织的加以理解称为你的自我图式。
It can include things like whether you're friendly, if you're extroverted, or even what social groups you belong to.
它包括诸如你是否友好，是否外向，甚至你属于什么社会群体。
And generally, people come to understand who they are through interacting with others.
一般来说，人们通过与他人互动来了解自己是谁。
Like, if people around you are always saying how kind you are or how rude you are, you'll probably start to believe those things about yourself.
比如，如果你周围的人总是说你很善良或你很粗鲁，你可能会开始相信那些关于你自己的评价。
As with many ideas in psychology, the idea that you build your self based on things others tell you came from...you guessed it, good ol' Freud.
和心理学中的许多观点一样，你根据别人的评论建构自己的想法，这种说法来自...你猜对了，就是弗洛伊德。
He called this introjection.
他将其称之为内摄。
Although most psychologists have abandoned a lot of Freud's ideas about how the mind works, it's absolutely true that people come to understand who they are through interacting with others.
尽管大多数心理学家已经摒弃了弗洛伊德关于思维运作的许多观点，但人们通过与他人的互动来了解自己，这种观点绝对正确。
And sometimes things get mixed into that understanding that are not true or healthy.
有时，融入对自己看法的一些事情是不真实或不健康的。
This understanding gets started pretty early.
这种了解很早就开始了。
When kids are really young, their ideas about themselves are basically positive, and they don't seem to identify anything that makes them different from others.
孩子们在很小的时候，对自己的看法基本上都是积极的，他们似乎未发现使他们与众不同的东西。
Around the age kids start going to school—maybe 5 or 6—they start picking up ways they're different from others and developing ideas of who they think they should be, often based on what they think their parents expect of them.
在大约5岁或6岁的时候，他们开始发现自己与他人的不同之处，并形成他们对自己的认知，通常依据的是他们认为父母对他们的期望。
But studies have found that basing your self-schema on other people's ideas can lead to some trouble.
但研究发现，把自我图式建立在别人的想法之上会导致一些麻烦。
Take eating disorders, for example.
拿饮食失调来说吧。
Researchers have suggested that people with eating disorders like anorexia can have a distorted view of themselves, which in some cases might have to do with their parents' views.
研究人员认为，厌食症等饮食失调患者可能对自己有扭曲的看法，这在某些情况下可能与父母的看法有关。
Like, one study compared some teenagers with anorexia to a control group without eating disorders, and interviewed them about their sense of agency.
比如，一项研究将一些患有厌食症的青少年与未患饮食失调的对照组进行比较，并通过访问了解他们的主体感。
The teenagers who had eating disorders were more likely to talk about how they got to be the way they are by referring to external forces, including their parents.
患有饮食失调的青少年更容易通过提及包括父母在内的外部因素，来谈论他们是如何成为现在这样的。
Of course, this doesn't mean the kids' eating disorders were their parents' fault.
当然，这并不意味着孩子的饮食失调是父母的错。
Eating disorders are complex, and we don't fully understand what causes them.
饮食失调很复杂，我们并不完全明白它的引因。
And to the extent that we do, the factors are different for everybody.
在某种程度上而言，影响每个人的因素都不同。
But studies like these show that the feedback you get from others can make you see yourself in a way that is just not true.
但类似的研究表明，你从别人那里得到的反馈会让你以一种不真实的方式看待自己。
To make matters worse, people also seem to seek out feedback that reinforces their existing understanding of themselves.
更糟的是，人们似乎也在寻求加强他们对自己现有了解的反馈。
For people who are mostly healthy, this makes a lot of sense: they like themselves, and they want to be around others who see them the same way.
对于大多数健康人来说，这很容易理解：他们喜欢自己，也想和那些以同样方式看待自己的人在一起。
But it can be true for people with a negative view of themselves, too—like people with depression.
但对于那些对自己持否定态度的人来说，比如抑郁症患者，情况也是相同的。
They might prefer to be around people who evaluate them negatively just because it aligns with their own perception.
他们可能更喜欢和消极评价他们的人在一起，因为这与他们对自己的看法相一致。
Researchers tested this idea with a small sample of 13 college students with depression, and asked them to complete some personality tests that they agreed to have shared with 3 other students.
研究人员对13名患有抑郁症的大学生进行了测试，要求他们完成一些人格测试，并同意与另外3名学生分享测试结果。
In reality, their data was not shared with anyone. Instead, the experimenters came back with 3 fake evaluations from others who had supposedly seen their data.
实际上，他们的数据没有与任何人共享。相反，实验者从所谓3名看过数据的人那里拿到假想的评估。
One was a favorable rating from someone who had thought the participant seemed interesting, another was unfavorable, and the third was in between.
一个人认为参与者看起来很有趣，另一个人认为参与者无趣，第三个人的评价则介于两者之间。
Then, they asked these subjects, along with a control group of students with no diagnosis, how much they wanted to meet the fictional evaluators.
然后，他们询问受试者以及一个未患病的对照组学生，问他们有多希望见到虚构的评估者。
For the control group, a more positive evaluation led to more interest in meeting that person—and for those with depression, it was the opposite.
对于对照组来说，更积极的评价会让他们更想见这个人，而对于患有抑郁症的学生，情况恰恰相反。
And follow up studies found that people with depression or unfavorable views of themselves were more likely to seek out negative feedback from friends, dating partners, or other sources, even though it made them unhappy.
后续研究发现，抑郁患者或对自己有不良看法的人更容易从朋友、约会伙伴或其他渠道寻求负面反馈，尽管这会让他们感到不高兴。
This could be because if you have a stable self-schema, you tend to want to keep it stable.
这可能是因为如果你有一个稳定的自我图式，你倾向于使它保持稳定。
Even though the negative feedback might feel bad, discovering you don't understand yourself can feel even worse.
尽管负面反馈可能让人感觉不好，但发现自己不了解自己会让人感觉更糟。
The good news is that therapists have tools to help with this.
好消息是治疗师有办法帮助治疗。
One of the hallmarks of depression is that people seem to believe negative things about themselves even in the face of evidence to the contrary.
抑郁症的一个特征是，即使面对相反的证据，患者似乎也相信有关自己的负面看法。
But, treatment can help with that.
但是，治疗可以帮助解决这个问题。
When 42 patients with depression were assigned either a drug treatment or drugs plus talk therapy, they both had similar reductions in reported symptoms of depression.
当42名抑郁症患者接受药物治疗或药物加谈话治疗时，他们报告的抑郁症症状都有相似程度的减少。
But, the participants who got talk therapy had bigger changes in their automatic thoughts about themselves—things that popped into their minds, like, "I'm a loser," or, "there must be something wrong with me."
但是，接受谈话治疗的参与者对突然出现在脑海中，有关自己的各种念头，比如“我是个失败者”，或者“我一定有些不对劲”有了更大的改变。
Therapy like this can be really important for changing your understanding of yourself, and for helping you recognize the evidence that you're actually pretty decent.
这样的治疗非常重要，它能改变你对自己的了解，帮助你认识到实际上自己很不错。
Other people's beliefs about you can creep into your self-schema, and your brain can use them to tell you lies about what kind of person you are.
其他人对你的看法会潜入你的自我图式，而你的大脑会利用它们对你是什么样的人给出不正确的看法。
That doesn't mean you have to be stuck with those lies.
这并不意味着你必须被那些谎言所困扰。
Thanks for watching this episode of SciShow Psych!
感谢收看本集心理科学秀！
Our brains are complicated, and this show is all about untangling the science behind how we think and behave.
我们的大脑很复杂，这个节目帮助我们理清人们思考和行为背后的科学。
If you're interested in learning more about that science—and maybe about yourself in the process—you can subscribe at youtube.com/scishowpsych.
如果你想兴趣了解更多关于这方面的知识，或在这个过程中了解你自己，可以到youtube.com/scishowpsych上订阅视频。
