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Picture this: you're backstage getting ready for a concert you've been practicing for weeks.
想象一下，你为一场音乐会排练了几个星期，现在正在后台准备登场演出。
You're nervous as all get out, while your friend backstage is smiling and excited.
当你的朋友们在后台兴奋地微笑时，你感到非常紧张。
And they tell you, "You're not nervous, you're just excited too!"
他们告诉你：“你不是紧张，而是太兴奋了！”
Depending on how they say it, you might be kind of annoyed.
他们这么说，你可能有点恼火。
Like, you know how you feel. On the other hand, maybe you've been excited about this show for a while.
你知道自己当时的感受，另一方面，也许你对这个节目确实是兴奋一段时间了。
And trying to channel your energy into that feeling now could actually work.
试着把你的精力投入到那种兴奋的感觉中去实际上是可行的。
It's called emotional reappraisal. The basic idea is that your emotions are really a combination of your physiology and what you're thinking.
这叫做情感重新评估，其基本理念是你的情绪是生理反应和你的想法相结合的产物。
So, changing what you think can literally change the emotion you experience.
所以，改变你的想法真的可以改变体验到的情绪。
For as long as psychology's been a thing, there's been some debate about what an emotion is, and how it's different from other kinds of thoughts and experiences.
自从有心理学这门学科以来，人们就一直对什么是情感，以及它与其他类型的思想和经历的不同在争论不休。
But lately psychologists are pretty sure that there are at least two major components: some kind of automatic reaction your body is having, plus your interpretation of why you're reacting that way.
但最近，心理学家明确表示情感至少有两个主要的组成部分：一种是身体的自动反应，另一种是你对为什么出现这种反应做出的解释。
Like if your heart starts racing as soon as you see a car speeding down the road, you'll probably experience that as the fear of possibly being hit, because you know the car could be dangerous.
就像当你看到一辆车在公路上飞驰时，你的心脏开始急速跳动一样，你可能是因为害怕被撞倒而产生这种反应，因为你知道这辆车可能处于危险之中。
This latter part is called "appraisal," and it's basically your inferences about why your body feels the way it does.
后一部分被称为“评估”，它基本上是你对身体为什么出现这种感觉的推论。
If you can change the appraisal, though, you might be able to change your emotional experience.
但如果你能改变评估方式，你可能会改变自己的情感体验。
Like, if that car's on a racetrack, maybe you're just excited about the race.
比如说，如果那辆车是在跑道上飞驰，也许你就是对比赛感到兴奋。
One study demonstrated this by recruiting 90 men to participate in an experiment while on a footbridge — either a shaky suspension bridge or a stable one.
一项研究通过招募90名男性参加一项实验证明了这一点，该实验是在不同的架桥上进行的，要么是摇晃的悬索桥，要么是稳固的悬索桥。
The researchers showed the participants a picture and asked them to tell a story about it.
研究人员给参与者看一张照片，然后让他们讲一个故事。
Then, they offered the participant their phone number, saying they could tell them more about the study if they called later.
随后，他们给参与者提供了他们的电话号码，说如果参与者稍后打电话的话，他们可以提供更多有关这项研究的情况。
When these participants — who were all straight men — were on the shaky, scary bridge, the stories they told had more sexual and romantic content.
当这些参与者都是异性恋者时，他们站在摇摇欲坠、可怕的桥上，所讲的故事包含更多的性和浪漫的内容。
And, they were more likely to call the researcher later … if it was a woman. But this didn't happen if they were on the sturdy bridge — or if the researcher was also a man.
如果研究人员是女性，参与者随后更可能给她打电话。但当参与者站在稳固的桥上，或者研究人员也是男性时，这种情况就不会发生。
What these psychologists figured was happening was that on the shaky bridge, people were having a fear reaction — things like heart racing and sweating more.
心理学家认为，在摇晃的桥上，人们会出现恐惧反应，比如心跳加快、出汗。
But when the researcher was a woman, they interpreted it as sexual attraction, leading to the romantic stories and the increased phone calls.
但如果研究人员是女性，参与者会将其解读为性吸引，使他们讲述浪漫的故事，也可能给研究人员打电话。
People had roughly the same physiological reaction on the shaky bridge — most reported being more fearful.
人们站在摇晃的桥上时产生的生理反应大致相同，多数人报告说他们感到更害怕。
But when given a situation that provided an alternate explanation, they took it.
但当存在另一种解释时，他们便接受这种解释。
We've mentioned this study before in the context of misattribution, where people can sometimes mistake fear for love.
我们此前在错误归因的情境下也提到过这项研究，人们有时会把恐惧误认为是爱情。
But with reappraisal, you can use this quirk of emotions to change your interpretation of your feelings on purpose.
但通过重新评估，你可以利用情绪的这种怪异性来改变你对情感的解读。
When 140 students were told that they had to deliver a persuasive speech that would be recorded and judged by a committee, they understandably started to get nervous.
当140名学生被告知他们必须发表一篇有说服力的演讲，并由委员会进行记录和评判时，他们开始感到紧张，这是可以理解的。
But then, half the group was told to reappraise their reaction by specifically telling themselves that they felt excited — the other half was told to say they felt anxious.
随后，有一半学生被告知要重新评估他们的反应，做法是告诉自己感到兴奋，另一半学生被告知他们感到焦虑。
Although that didn't change how much anxiety the students reported about the speech, those who were told to say they were excited later said they did actually feel excited by it.
尽管这并没有改变学生们对演讲的焦虑程度，但后来被告知他们很兴奋的学生表示，他们确实对演讲感到兴奋。
But here's the really cool part : the committee was totally real, and didn't know what group each of the speakers were in.
但这里有个超酷的部分，委员会是完全真实的，他们不知道每个演讲者都属于哪一组。
And they rated participants in the group that told themselves they were excited as more persuasive, competent, and confident than the group told to appraise their feelings as anxiety.
他们评价那些被告知感到兴奋的参与者时，认为他们比那些被告知感到焦虑的人演讲更有说服力、更具实力、也更自信。
So while you're reappraising your emotions, you're not denying your feelings — the people in the study still felt nervous.
所以当你重新评估自己的情绪时，你不是在否认自己的感受，研究中的参与者仍然感到紧张。
But the change in perspective helped them in other ways, both emotionally, and in their performance.
但视角的改变在情感和表现上都帮助了他们。
Psychologists think this works because you have two different pathways for how you react emotionally to things.
心理学家认为这样做可行，是因为你对事物的情感反应有两种不同的途径。
Both of these paths start with the thalamus — that's a part of the brain that monitors all your sensory input.
这两条路径都从丘脑开始，丘脑是负责监控所有感觉输入的大脑部分。
If something's really out of place, it sends signals that you should spring into action.
如果某件事情真的很离奇，丘脑会发出信号，要你立即采取行动。
One signal goes to the amygdala —the fast path — and another to the cortex — the slower path.
一个信号传到杏仁核，这是快速通道，另一个信号传到皮层，这是慢速通道。
The amygdala starts a fear reaction, which is a big part of its job in general.
杏仁核开始产生恐惧反应，这是它工作的一个重要部分。
Meanwhile, the cortex needs to process whether it's really something to be scared of, and then it can send a signal back to the amygdala to, you know, chill out, man.
同时，大脑皮层需要确定它是否真是需要害怕的东西，然后再向杏仁核发送一个信号说，冷静下来，伙计。
This explanation seems to make sense when we actually look at the brains of people as they reappraise emotions, using fMRI.
用功能磁共振成像来观察人的大脑重新评估情绪，似乎就很容易理解了。
When people were showed negative scenes, their amygdala activated more than with neutral scenes.
当人们看到引发负性情绪的场景时，杏仁核要比看到引发中性情绪的场景时更活跃。
But when they were asked to reinterpret those scenes with a better story, their amygdala activation went back down.
但在要求人们用更愉悦的故事来重新解读这些场景时，他们的杏仁核激活度又被抑制了。
And at the same time, parts of their prefrontal cortex, which is in charge of higher-level reasoning, were activated by that reappraisal.
同时，负责高级推理的部分前额皮质也被这种重新评估所激活。
It's good to note that not everyone is equally good at doing this. Some people who are better at reappraising are referred to as having "affective flexibility."
值得注意的是，并非每个人都擅长这种做法。研究人员把更擅长重新评估情绪的人称为具有“情感灵活性”。
This means they're better at avoiding negative responses and focusing on the positive, and might also be a sign of better mental health overall.
这意味着他们在避免消极反应、关注积极情感方面做得更好，这也是整体心理健康的一个标志。
But when you can, reappraising seems to help make your mood more positive. And since reappraising can help make stressful things feel less stressful, it's pretty useful tool to have to help you chill out.
如果你能这样做，重新评估似乎有助于使你的情绪变得更加积极。而且，重新评估可以让充满压力的事情感觉轻松很多，因此这是一个能帮助你冷静下来的超实用的方法。
If you want to learn more about psychology — or other topics in fields like history or science — we think we've found some videos you might enjoy.
如果你想更多地了解心理学或历史、自然科学等其他领域的话题，我们为你找到了一些很不错的视频。
And that's why this episode is brought to you by CuriosityStream.
这就是为什么这集节目是由CuriosityStream带来的啦。
CuriosityStream is a subscription streaming service that offers over 2000 documentaries and nonfiction titles from some of the world's best filmmakers, including exclusive originals.
Curiositystream是一个订阅电视广播服务，提供由世界一流电影制作人制作的2000多部纪录片，包括独家原创视频。
They have videos on nature, history, technology — even society and lifestyles — which is one of the reasons we like them so much.
他们提供有关自然、历史、科技，甚至社会和生活方面的视频，这也是我们如此喜欢他们的原因。
There's so much to learn! Like, there's a show called Breakthrough that covers some of the recent developments in multiple fields, including psychology and astronomy.
有很多可以学习的内容！比如，有个叫“突破”的节目，涵盖心理学和天文学等多个领域的一些最新进展。
So you get to learn a little bit about a bunch of cool things, including the Cassini mission to Saturn and new developments in Alzheimer's research.
你可以了解许多绚酷的事情，包括卡西尼土星任务和老年痴呆症研究的新进展。
You can get unlimited access to content like this starting at $2.99 a month. And as a special thanks to our SciShow Psych audience, you can get the first 30 days for free!
每月花2.99美元，就能无限量观看这些视频。为了感谢心理科学秀的观众，你们可以免费观看30天啊！
You just have to sign up at curiositystream.com/psych and use the promo code "psych" during the sign-up process.
只需要在curiositystream.com/psych注册一下，然后在注册过程中使用促销代码“psych”即可。
