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ValeriePurdieGreenaway_2021C-_被当成局外人来对待的焦虑_
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| Hello, welcome. You are watching a TED interview series called How to Deal with Difficult Feelings. |
克洛伊:哈啰,大家好。 你正在收看 TED 专访系列,叫做「烦恼,该怎么办？」 |
| I'm Chloe Shasha Brooks, your host and a curator at Ted. |
我是克洛伊,是今天的主持人, 也是 TED 的节目企划。 |
| Now I will be speaking with Valerie Pretty Greenaway, social psychologist and Columbia University professor. |
现在我要和维拉莉一起来聊聊; 她是社会心理学家, 也是哥伦比亚大学的教授, |
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interview:n.接见,采访;面试,面谈;v.采访;接见;对…进行面谈; series:n.系列,连续;[电]串联;级数;丛书; curator:n.馆长;监护人;管理者; psychologist:n.心理学家,心理学者;
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| She directs the Laboratory of Intergroup Relations and the Social Mind, where she researches the us versus them mindset with the goal of fostering understanding between groups. |
同时也是社群关系 及社会思考实验室的主任, 她研究自我群体相对他人群体的心态, 目的在于促进群体间的相互了解。 |
| And she has wisdom to share about the relationship between feeling like an outsider and anxiety . So let's bring on Valerie. |
现在她要以专業知识来探讨: 觉得自己是个局外人 和焦虑之间有什么关系。 |
| Hello, Valerie, thank you for being here. |
哈啰,维拉莉, 感谢你一起来讨论。 |
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Laboratory:n.实验室,研究室; Intergroup:adj.(社会,种族)团体之间的; versus:prep.对;与...相对;对抗; mindset:n.心态;倾向;习惯;精神状态; fostering:v.促进;助长;培养;鼓励;抚育;(foster的现在分词) wisdom:n.智慧;明智;才智;学问; outsider:n.外人;无取胜希望者; anxiety:n.焦虑;渴望;挂念;令人焦虑的事;
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| One of the things I've been excited to ask you about is just, you know, you talk about how there's two ways of seeing anxiety, right? |
我很想要问你一个问题, 你曾经提到两种不同的焦虑,是吗？ |
| Chronic anxiety and context based anxiety. So can you define the two for us? |
长期焦虑和情境焦虑。这两种应该怎么定义？ |
| There's two ways of thinking about anxiety. |
维拉莉 :焦虑分为两种, |
| I think the first way that people traditionally think about anxiety is chronic anxiety. We are still in the midst of a pandemic . |
我认为第一种是一般人认知的焦虑, 叫做长期焦虑。 |
| People are anxious. Some others might think of anxiety in terms of their personality , their micromanagers . |
大部分的人会感觉焦虑,有些人认为 自己的个性就是容易焦虑, 或者,老板管很宽 |
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Chronic:adj.慢性的;长期的;习惯性的; context:n.环境;上下文;来龙去脉; define:v.定义;使明确;规定; traditionally:adv.传统上;习惯上;传说上; midst:n.当中,中间;prep.在…中间(等于amidst); pandemic:adj.(疾病等)全国流行的;普遍的;n.流行性疾病; personality:n.性格;个性;人格;魅力;气质;名人;特色; micromanagers:微观管理者(micromanager的复数)
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| And these kinds of anxieties are sort of everyday anxieties that are with us for a long period of time. |
这类的焦虑就是所谓的日常焦虑, 会长时间随着我们。 |
| What I study is another kind of anxiety that other people may not be aware of. |
我所研究的是另一种焦虑,有些人可能还没有注意到这种焦虑。 |
| And this is the anxiety that comes from being part of a social group, whether it's your race or ethnicity , your your gender , your sexual orientation , your size, and walking around the world |
这种焦虑来自社群中的角色, 不管是你的肤色、种族、性别、性倾向, 你的高矮胖瘦, |
| and sort of bumping up to environments where you're stereotyped , where you're otherwise, and that context makes you feel different. |
你可能会遇到被刻板印象看待的环境, 那种让你变得有点「另类」的环境, |
| And in that moment, you can feel it's the same biological kind of anxiety and stress, but it comes from the context. |
在那当下,你会感觉到类似 焦虑、压力的生理反应, 不过却是从周围环境而来的。 |
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ethnicity:n.种族划分; gender:n.性别; sexual:adj.性的;性别的;有性的; orientation:n.方向;定向;适应;情况介绍;向东方; bumping:v.碰上,撞上;颠簸行进(bump的现在分词) stereotyped:adj.用铅版印刷的; v.把…浇铸成铅版; biological:adj.生物学的;生物的;与生命过程有关的;加酶的;n.[药]生物制品;
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| So I study the kind of stress, anxiety, frustration that stems from being a member of a group that can be stereotyped. |
我研究的就是这种压力、焦虑、挫折, 这些主要源自于处于群体里, 却受到刻板印象眼光看待。 |
| And I study the kinds of context that make that happen, whether it's at work, at school, church, in your synagogue , you know, all of the types of contexts that can either intentionally or inadvertently make us feel otherwise, which causes that anxiety. |
我也研究的这些情境所发生的背景环境, 无论是工作、学校、教堂、犹太会堂, 各样的情境 都可能有意无意地 让我们感觉自己有点另类, 也就变成焦虑的原因。 |
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frustration:n.挫折; stems:n.花草的茎或梗; v.阻止; (stem的第三人称单数和复数) synagogue:n.犹太教会堂;犹太人集会; contexts:n.环境,[计]上下文(context复数); intentionally:adv.故意地,有意地; inadvertently:adj.非故意地,无心地;
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| Yeah. And so let's say someone's dealing with anxiety in association with a specific context, like being only a person of color in a classroom or the only woman on a team at work. |
克洛伊:好,那么让我们聊聊 如果有人正面对 类似这样的情境焦虑, 或是工作团队里唯一的女性, |
| What would you suggest strategies for managing that anxiety? |
面对这样的焦虑,该怎么办？ |
| The first thing is to just recognize that it's not you. |
维拉莉:首先, 必须认知到问题不在你。 |
| If you feel stress, you feel anxiety, it's not you. |
如果你感觉到这样的压力和焦虑, |
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association:n.协会;关联;联想;交往; specific:adj.特殊的,特定的;明确的;详细的;[药]具有特效的;n.特性;细节;特效药; strategies:n.策略;行动计划;部署;战略;(strategy的复数) recognize:v.认识;认出;辨别出;承认;意识到;
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| There's not something wrong with you. There's something wrong with the context. |
不是你的问题,问题是外在的环境。 |
| The second thing is sort of deciding know isn't really worth it. |
其次是决定:真的值得吗？ |
| Do you actually care? Because not every environment really matters. |
你真的在乎吗？并不是每一种外在环境 都与你有切身关系, |
| Once you contextualize , once you understand it's not you, you have to create a system of support around you to kind of fact check your experiences. For instance , do you have a mentor who is in a similar situation, who came some years before you? |
一旦你搞清楚事情的来龙去脉, 一旦你明白问题不在于你, 你必须在身边创造出支持系统,檢验自身经历的事实根据。 举例来说,是不是有值得信任的人, 几年前也曾经有类似经验的人, 能够引导你度过难关？ |
| When you talk to them, they can help you to understand that it's not you. |
你和他们聊起这些困扰时, 他们可以幫你厘清问题不在于你。 |
| They can help you fact check. They can help you navigate what's happening. |
他们可以幫助你檢验事实根据。 |
| I think the other thing which comes out of some research that |
我认为我所做的研究 还发现其他的结果, |
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contextualize:vt.将置于上下文中研究;使…溶入背景; instance:n.实例;情况;建议;v.举...为例; mentor:n.指导者,良师益友;vt.指导; navigate:vt.驾驶,操纵;使通过;航行于;vi.航行,航空;
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| I have done is when you situate that moment relative to who you are, more broadly , I am bigger than this moment. |
当你处在这样的情境之下,不要受限于当下的狭隘情境, 而是想我强过当下这个状况—— |
| Sometimes those kinds of affirmations can be incredibly helpful in that moment for sort of reducing that stress. |
有时候这类的心理建设 在当下会有意想不到的助益, 会有效地减轻压力。 |
| Well, let's take one of our audience questions. |
克洛伊:那么,我们来看一下观众的问题。 |
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situate:vt.使位于;使处于;adj.位于…的; relative:adj.相对的;有关系的;成比例的;n.亲戚;相关物;[语]关系词;亲缘植物; broadly:adv.明显地;宽广地;概括地;露骨地;粗鄙地; affirmations:n.主张,肯定;断言; incredibly:adv.难以置信地;非常地;
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| So from LinkedIn , someone asks, what can we do to best support people in our lives who are suffering from context based anxiety? |
在领英 (LinkedIn),有人发问, 如何幫助支持我们的亲朋好友,如果他们正为情境焦虑所苦？ |
| Oh, that's a great question. |
维拉莉:喔,这是很棒的问题。 |
| The question of what we can do to support others in our lives that are experience in context based identity is important because oftentimes it's undetectable . |
如何支持我们的亲友,如果他们正经历情境问题的认同感, 这是很重要的问题, 因为常常不容易察觉。 |
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LinkedIn:人际关系网;邻客音;社交网站; identity:n.身份;同一性,一致;特性;恒等式; oftentimes:adv.时常地; undetectable:adj.发现不了的;无法觉察的;
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| One of the most challenging aspects of a context based stress, the scientific term is called stereotype threat. |
情境压力有一个很困难的问题—— 科学名词叫做「刻板印象威胁」—— |
| The challenge with that is you have this physiological feeling. |
难题是你的生理感受。 |
| You might feel stressed, you might feel anxious, you might be overworking . |
你可能感受到压力、焦虑, 你可能觉得过度劳累。 |
| Are you working at 2:00 and 3:00 in the morning, like overworking on a on a presentation . |
你是不是凌晨两、三点还在工作？ 是不是为了完成报告而过度劳累？ |
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aspects:n.方面;相位;面貌(aspect的复数); scientific:adj.科学的,系统的; physiological:adj.生理学的,生理的; overworking:vi.工作过度;vt.工作过度;n.过度工作;过度工作的; presentation:n.展示;描述,陈述;介绍;赠送;
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| But the problem is you might not be able to actually detect it in others. |
但是问题是, 你无法轻易察觉别人有这类情形。 |
| You can oftentimes understand what situations a partner or person or friend is going into ahead of time and sort of sharing this idea that when you're in context where you are a social status , you're the only one. This is something that could happen. |
如果你预先察觉到 伙伴、某个人或朋友有点不对劲, 你可以分享这样的观念:就是当你这单独的个体 身处于群体的情境里, 你是唯一的一个,发生这样的事情是正常的, |
| This is an experience you could feel. It's not you. It's a common situation. |
这是你可能会经历到的,但问题不在于你;而是一种普遍现象。 |
| I have found over and over and over again , just taking the heat off of an individual to sort of place it backward supposed to be in the context is incredibly helpful. |
我一再、一再、不断地发现, 让个体少受些批评, 让一切回到适当的位置, 会有很大的幫助。 |
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status:n.地位;状态;情形;重要身份; over and over again:adv.一再地;反复不断地; individual:n.个人;有个性的人;adj.单独的;个别的; backward:adj.向后的;反向的;发展迟缓的;adv.向后地;相反地; supposed:adj.误信的;所谓的;v.认为;假设;设想;(suppose的过去分词和过去式)
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| That's interesting and valuable . |
克洛伊:真是很独到也很宝贵的见解。 |
| I mean, one of the things that feels connected, that, too, is obviously being in this context based, anxious, producing situations can create anger and frustration, especially for those who have been affected by violence or injustice . |
有一件类似的事情, 也是显而易见的, 就是在这些情境之下, 制造焦虑的情境,很容易带来愤怒和挫折, 尤其是对于那些受到 暴力与不公义所影响的人。 |
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valuable:adj.有价值的;贵重的;可估价的;n.贵重物品; especially:adv.尤其;特别;格外;十分; violence:n.暴力;侵犯;激烈;歪曲; injustice:n.不公正;不讲道义;
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| Can you can you talk more about that flow from anger and frustration to anxiety? |
可多聊聊从愤怒、挫折 到焦虑的过程吗？ |
| Violence frustration is. These days, far too familiar to many of us when we think about all that has come out of |
维拉莉:暴力、挫折是最近 我们再熟悉不过的事情了。 |
| George Floyd, we think about the continuing challenges that women face in the workplace . |
也会想到女性在职场上 不断面临的挑战, 也会想到女性在职场上 不断面临的挑战, |
| We think about the trans community and what they're dealing with in terms of athletes and athleticism and whether or not they're sort of considered truly part of a sport, particularly in women's sports. |
想到跨性别族群, 他们如何面对运动赛事的问题, 他们是否能够被接受参与运动赛事？ 尤其是女性的运动。 |
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familiar:adj.熟悉的;常见的;亲近的;n.常客;密友; workplace:n.工作场所;车间; trans:n.反;转移;超越;变化 community:n.社区;[生态]群落;共同体;团体; athletes:n.运动员;身强体健的人(athlete的复数形式); athleticism:n.崇尚运动,竞技热;运动竞赛; whether or not:是否…; particularly:adv.特别地,独特地;详细地,具体地;明确地,细致地;
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| There are so many different identities that are being challenged right now. |
有这么多的不同的身份认同, 现在已经变得很复杂了。 |
| And what we find in our research is that there's a natural flow from sort of anxiety, stress, questioning, whether is it something about me, what is it about my group to the shift in understanding that society is seeing and treating you differently and that causes anger and that causes frustration. |
我们在研究中所发现, 焦虑与压力有一项自然的倾向, 藉由质问:「和我有关吗？」 「和我的群体有关吗？」进而转变想法,认定群体 看待你、 对待你的方式不一样,这就会引起愤怒、产生挫折。 |
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identities:n.身份;本身;本体;特征;同一性;相同;(identity的复数) shift:n.移动;变化;手段;轮班;v.移动;转变;转换; treating:v.以…态度对待;把…看作;处理;讨论;(treat的现在分词)
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| The problem with this is at the physiological level, it's still stress and stress is debilitating . It keeps us up at night. |
随之而来的则是生理层面的问题, 但仍然是压力。 |
| It keeps us overeating . It keeps us under eating. |
让人过度进食, |
| You look at the early onset of cardiovascular disease . |
看看心血管疾病的早期症状, |
| The problem is stresses debilitating. |
问题其实就是压力让人衰弱。 |
| So even though those moments of of anger may even make you feel like you can do something, you feel empowered as a group, it still can erode our our health. |
所以即便是在愤怒的时候, 觉得在群体里,好像还能掌握些什么, 压力仍然可以侵蚀危害你的健康。[07:00] |
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debilitating:adj.使衰弱的;v.使虚弱(debilitate的ing形式); overeating:v.吃得过多;过度饱食(overeat的ing形式); onset:n.开始,着手;发作;攻击,进攻; cardiovascular:adj.[解剖]心血管的; disease:n.病,[医]疾病;弊病;vt.传染;使…有病; empowered:v.授权;给(某人)…的权力;(empower的过去分词和过去式) erode:vt.腐蚀,侵蚀;vi.侵蚀;受腐蚀;
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| And so I think about when I think about inclusive societies, |
所以当我想到具有包容力的群体, |
| I think about it from a justice perspective . |
我是从公义的角度来看, |
| I also think about it from a health perspective because it's all linked together. |
也从健康的角度来认定, 因为这全都是连结在一起的。 |
| Absolutely . Yeah. We have another question from the audience. |
克洛伊:没错。是的！ |
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inclusive:adj.包括的,包含的; perspective:n.观点;远景;透视图;adj.透视的; Absolutely:adv.绝对地;完全地;
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| Let's bring that up from Facebook. |
还有一个观众的问题。 让我们来看看。 |
| Is it possible to use anxiety in a positive way? |
来自脸书: 焦虑是否有正面的利用价值？ |
| It is absolutely a good idea. And when you understand that, you can sort of leverage the power of anxiety in a positive way, you can do a lot of different things. |
这确是个很好的想法。 当你知道可以正面的方式 利用焦虑的力量, 你就会有很多不一样的处理方式。 |
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positive:adj.积极的;[数]正的,[医][化学]阳性的;确定的;n.正数;[摄]正片; leverage:n.影响力;杠杆作用;杠杆效力;v.举债经营;借贷收购;
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| So, for instance, there's a relationship between anxiety and performance . |
举例来说,焦虑和工作效能间相关。 |
| There's lots of research on this. It's like sort of an old idea. |
这已经有很多相关的研究了, |
| And the idea is that some anxiety is good. |
这概念是说,有些焦虑是有益的。 |
| My doctoral advisor, Claude Steele, after giving thousands of talks and writing books, I would ask him, you, do you still get anxious on the first day of class? |
我的博士班导师,劳德?史提尔, 办过上千场演讲, 有许多着作,我问他: 「学期的第一天上课,你还会焦虑吗？」 |
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performance:n.性能;表现;业绩;表演; doctoral:adj.博士的;博士学位的;有博士学位的;n.博士论文;
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| And he said to me, Valerie, when you stop being nervous the first day of class, it's time to retire because that would be violated . Right. |
他回答:「维拉莉, 如果第一天上课你不再紧张的话, 就该退休了。」 |
| But the problem is that anxiety can also shift to being debilitated where you're just stressed. You start to feel frazzled , you start to feel like your brain isn't working properly. |
但是问题是,这种焦虑 也可能转而使人衰弱, 到时候你将会受压力困顿, 开始觉得疲惫不堪, 脑袋无法正常运作。 |
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violated:v.违反,违背(法律、协议等); (violate的过去分词和过去式) debilitated:adj.操劳过度的;疲惫不堪的;v.使衰弱(debilitate的过去分词); frazzled:adj.疲惫的;穿破了的;
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| And so some anxiety is good. It's sort of like the sweet spot of anxiety. |
有些焦虑是有益处的。 |
| And then if you keep going, it can become debilitating and erode performance. |
但是如果不断持续焦虑,焦虑就会 使人衰弱,也会侵蚀工作效能。 |
| So it's the back and forth between some is good. |
像是在适度则好而过量则劣 两者之间来回, |
| Too much is bad that we need to be thinking about both as ourselves, as individuals and also when we're part of organizations . |
因此我们需要考量两者之间的平衡, 以及从群体一份子的立场来考量皆然。 |
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sweet spot:n.(球拍或球棒的)最佳击球点;最有效点;所有特点的完美组合; back and forth:前后移动的,来回的,反复的; individuals:n.[经]个人;[生物]个体(individual的复数); organizations:n.组织,构造,有机体(organization的复数);组织机构;
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| But we have more question from the audience. |
克洛伊:我们还有一个观众的问题。 |
| Let's bring that one up, please. Thank you, Christine. |
请让我们一起来看看。 |
| Centrosaurus from LinkedIn says, |
好 ,领英 (LinkedIn) 的克莉丝汀问: |
| What can you do if your context based anxiety is provoked by a colleague , client , superior or someone you work with regularly ? |
「如果情境焦虑是同事、 客户、上级长官 或工作上常常会遇见的人 刻意引起的,该怎么办？」 |
| So my strategy is first time forgiveness , sometimes fact checking. |
维拉莉:我的处理方式是: 第一次,原谅他。 |
| What is it that you actually heard? |
你听到的到底是什么事？ |
| What is it that someone said trying to understand someone's intentions ? |
别人又是怎么说的？试着了解别人的意图, |
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provoked:v.激起;引发;挑衅;刺激;(provoke的过去分词和过去式) colleague:n.同事,同僚; client:n.[经]客户;顾客;委托人; superior:n.上级;上司;adj.(在品质上)更好的;占优势的;更胜一筹的; regularly:adv.经常地;有规律地;定期的 strategy:n.策略;行动计划;部署;战略; forgiveness:n.宽恕;原谅;宽宏大量 intentions:n.目的,意向,意图;打算;(intention的复数)
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| That's, I think, the first step. |
我想,这是第一步。 |
| You know, the second step is this is something that is not going to be tolerated because it impacts your ability to thrive and it impacts other people who are members of their group. |
第二步则是, 是否影响你发展的能力, 是否影响其他群体里的成员？ |
| So this becomes a manager issue . This becomes a leadership issue . |
这会变成经理人的问题, |
| And true inclusive leadership is taking a stand and saying we're not doing this and then setting the groundwork . So it doesn't it doesn't happen again. |
真正有包容力的领导人会表明态度, 说:「我们拒绝霸凌。」 设定界线,避免再次发生 |
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tolerated:v.容许;忍受;包容;有耐受性;(tolerate的过去式和过去分词) impacts:n.影响; v.有影响,有作用; thrive:v.繁荣;茁壮成长;蓬勃发展;兴旺发达; issue:n.重要议题;争论的问题;v.宣布;公布;发出;发行; groundwork:n.基础;地基,根基;
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| Yeah, yeah. That's really great advice, but almost of it. |
克洛伊:是的,这真的是很好的建议。 |
| So I'm just going to ask you one final question leaving from that, which is if you're told that you are the cause of context based anxiety, what's the first thing you should do? |
所以,我要来问你最后一个问题, 如果你听说你是造成情境焦虑的来源, 首先该怎么办？ |
| If you are told that you are the cause of context based anxiety, remember my face? It's not you. |
维拉莉:如果你被告知 你是造成情境焦虑的原因, 请记得我的脸:问题不在于你, |
| It's the situation that you are in trust your judgment , particularly if you have experienced social status, once you've experienced it again, if you've been stereotyped once, you've probably had this experience over and over. |
问题在于你所处的情况。 尤其是,如果你经历过 群体中的唯一特立身份, 你会再次经历到类似的情况。 你可能会再次经历, |
| So trust your intuition that it's not, you said, bringing paranoia to the workplace that these kind of stereotypes and other isms are rife and alive. I think that that's the first thing. |
一而再,再而三。 所以相信你的直觉, 不是你把偏执带到工作场所, 这种刻板印象和排外主义 一直都会存在,我认为这是首先要做的事。 |
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judgment:n.判断;裁判;判决书;辨别力; intuition:n.直觉;直觉力;直觉的知识; paranoia:n.[心理]偏执狂,[内科]妄想狂; stereotypes:n.模式化观念(或形象); v.对…形成模式化(或类型化)的看法; (stereotype的第三人称单数和复数) rife:adj.普遍的;流行的;盛传的;
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| And then the second thing is having these layers of support around mentors and sponsors who can tell you that you are doing just fine. |
其次就是要有支持的伙伴,要有引导、支持你的人 告诉你做得很好、很棒, |
| There's something amiss in this environment. |
但是环境里出了一点状况。 |
| That layer of support is incredibly important. It's important for everyone. |
支持的伙伴是非常重要的, |
| But if you're a member of a social group that contends with these kinds of challenges in society, that layer of support that you can go after in terms of creating robust social networks, that that is a that is a key. |
但是如果你是群体中的一员,且必须应对群体里的这种挑战, 那么有你能够追随、支持你的伙伴, 也就是稳健的社会网络, |
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layers:n.层;表层;层次;阶层;v.把…分层堆放;(layer的第三人称单数和复数) mentors:n.导师,教练(mentor复数); sponsors:n.赞助商;主办单位(sponsor的复数);v.赞助(sponsor的三单形式);主办;倡议; amiss:adj.有毛病的,有缺陷的;出差错的;adv.错误地; contends:v.主张,认为;竞争;争夺;(contend的第三人称单数) robust:adj.强健的;健康的;粗野的;粗鲁的;
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| This has been so valuable. |
克洛伊:这真的是很宝贵的意见,维拉莉。 |
| Valerie, thank you so much for taking the time to talk with you. |
非常感谢你 和我一起来聊这个话题 |
| Thank you so much. |
维拉莉:非常感谢你。 |