ABOUT THE SPEAKER
Lisa Feldman Barrett - Neuroscientist, psychologist, author
Lisa Feldman Barrett, PhD is a University Distinguished Professor of Psychology at Northeastern University, with positions in psychiatry and radiology at Massachusetts General Hospital and Harvard Medical School.

Why you should listen

Twenty-five years ago, Lisa Feldman Barrett ran a series of psychology experiments whose conclusions seemed to defy common sense. It turned out common sense was wrong, and has been for 2,000 years. The result is a radical, new theory of how the brain creates emotions and a novel view of human nature.

Dr. Barrett is now a University Distinguished Professor of Psychology and Director of the Interdisciplinary Affective Science Laboratory (IASLab) at Northeastern University, with research appointments in the departments of psychiatry and radiology at Massachusetts General Hospital and Harvard Medical School. She has published more than 200 peer-reviewed research papers in top scientific journals on emotion, psychology, and neuroscience. She educates the public about science with her articles for the New York Times and other media outlets. Her research teams span the globe, studying people in the West, the East and remote parts of Africa.

More profile about the speaker
Lisa Feldman Barrett | Speaker | TED.com
TED@IBM

Lisa Feldman Barrett: You aren't at the mercy of your emotions -- your brain creates them

麗莎.費德曼.巴瑞特: 你並非受情緒所擺佈──是你的大腦創造了你的情緒

Filmed:
5,299,612 views

你能不能看著一個人的臉,就知道他們的感覺是什麼?每個人對於快樂、傷心、焦慮的體驗都一樣嗎?情緒到底是什麼?在過去二十五年間,心理學教授麗莎.費德曼.巴瑞特解析面部表情、掃瞄大腦、分析數百篇生理研究,來了解情緒到底是什麼。她分享了詳盡的研究結果,並解釋為什麼我們對於自己情緒的控制程度可能比我們想像的還要高。
- Neuroscientist, psychologist, author
Lisa Feldman Barrett, PhD is a University Distinguished Professor of Psychology at Northeastern University, with positions in psychiatry and radiology at Massachusetts General Hospital and Harvard Medical School. Full bio

Double-click the English transcript below to play the video.

00:12
My research研究 lab實驗室 sits坐鎮 about a mile英里
from where several一些 bombs炸彈 exploded爆炸
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我的研究實驗室外大約一英哩處
就是 2013 年波士頓馬拉松時,
00:17
during the Boston波士頓 Marathon馬拉松 in 2013.
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數個炸彈爆炸的地方。
00:21
The surviving倖存 bomber轟炸機,
Dzhokhar焦哈爾 Tsarnaev薩納耶夫 of Chechnya車臣,
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存活下來的炸彈客,
車臣的佐哈爾札涅夫,
00:24
was tried試著, convicted被定罪
and sentenced判刑 to death死亡.
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受到審判、被定罪、被判死刑。
00:28
Now, when a jury陪審團 has to make the decision決定
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當陪審團要做決定,
00:31
between之間 life in prison監獄
and the death死亡 penalty罰款,
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選擇要判終生監禁或死刑時,
00:34
they base基礎 their decision決定 largely大部分
on whether是否 or not the defendant被告
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他們的決定基礎主要是看
被告是否對他的行為有悔意。
00:39
feels感覺 remorseful for his actions行動.
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00:42
Tsarnaev薩納耶夫 spoke words of apology歉意,
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佐哈爾札涅夫說了道歉的話,
00:44
but when jurors陪審員 looked看著 at his face面對,
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但當陪審團成員看著他的臉,
00:47
all they saw was a stone-faced石面 stare.
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他們看到的只有面無表情的凝視。
00:52
Now, Tsarnaev薩納耶夫 is guilty有罪,
there's no doubt懷疑 about that.
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佐哈爾札涅夫是有罪的,
這點無庸置疑。
00:55
He murdered謀殺 and maimed致殘 innocent無辜 people,
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他謀殺、重傷了無辜的人,
00:59
and I'm not here to debate辯論 that.
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我並不是來爭辯這一點。
01:01
My heart goes out
to all the people who suffered遭遇.
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我的心與那些受苦的人同在。
01:04
But as a scientist科學家, I have to tell you
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但身為科學家,我必須告訴你們,
01:07
that jurors陪審員 do not
and cannot不能 detect檢測 remorse悔恨
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陪審團永遠不能,也不可能,
偵測任何人的悔意或任何其他情緒。
01:11
or any other emotion情感 in anybody任何人 ever.
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01:16
Neither也不 can I, and neither也不 can you,
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我也不行,你們也不行,
01:19
and that's because emotions情緒
are not what we think they are.
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那是因為情緒和我們所想的不一樣。
01:22
They are not universally舉世
expressed表達 and recognized認可.
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它們並沒有普遍的表現方式,
也沒有被普遍認可。
01:26
They are not hardwired硬線 brain reactions反應
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它們並不是無法控制的
天生大腦反應。
01:30
that are uncontrollable不可控.
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01:32
We have misunderstood誤解
the nature性質 of emotion情感
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我們誤解了情緒的天性,
01:35
for a very long time,
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長年以來一直如此,
01:37
and understanding理解 what emotions情緒 really are
has important重要 consequences後果 for all of us.
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了解情緒到底是什麼,
對我們所有人來說,
都有很重要的後果。
01:43
I have studied研究 emotions情緒 as a scientist科學家
for the past過去 25 years年份,
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身為科學家,過去二十五年間,
我一直在研究情緒,
01:47
and in my lab實驗室, we have probed探測 human人的 faces面孔
by measuring測量 electrical電動 signals信號
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在我的實驗室中,我們探究
人類面孔的方式是測量電訊號,
01:53
that cause原因 your facial面部 muscles肌肉 to contract合同
to make facial面部 expressions表達式.
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電訊號會造成肌肉收縮,做出表情。
01:57
We have scrutinized審查
the human人的 body身體 in emotion情感.
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我們已經仔細觀察過
人有情緒時的身體反應,
02:01
We have analyzed分析
hundreds數以百計 of physiology生理 studies學習
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我們已經分析過數百篇生理研究,
02:05
involving涉及 thousands數千 of test測試 subjects主題.
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這些研究涉及數千名實驗對象。
02:08
We've我們已經 scanned掃描 hundreds數以百計 of brains大腦,
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我們已經掃瞄過數百個大腦,
02:09
and examined檢查 every一切
brain imaging成像 study研究 on emotion情感
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探討在過去二十年間所出版的
每一篇關於情緒的大腦成像研究。
02:13
that has been published發表
in the past過去 20 years年份.
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02:15
And the results結果 of all of this research研究
are overwhelmingly壓倒性 consistent一貫.
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所有這些研究的結果
都有非常驚人的一致性。
02:22
It may可能 feel to you
like your emotions情緒 are hardwired硬線
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你可能會覺得你的情緒是天生的,
02:27
and they just trigger觸發 and happen發生 to you,
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它們就是會被觸發,
然後你就會有情緒,
02:30
but they don't.
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但不是這樣的。
02:32
You might威力 believe that your brain
is prewired預配 with emotion情感 circuits電路,
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你可能會認為你的大腦
內建有情緒電路,
02:38
that you're born天生 with emotion情感
circuits電路, but you're not.
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你生出來就有情緒電路,
但實情並非如此。
02:41
In fact事實, none沒有 of us in this room房間
have emotion情感 circuits電路 in our brain.
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事實上在這演講廳裡
沒有任何人的腦中有情緒電路。
02:45
In fact事實, no brain on this planet行星
contains包含 emotion情感 circuits電路.
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其實地球上沒有任何一顆腦袋
含有情緒電路。
02:51
So what are emotions情緒, really?
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那麼,情緒到底是什麼?
02:55
Well, strap背帶 on your seat座位 belt,
because ...
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嗯,繫上你的安全帶,因為……
02:59
emotions情緒 are guesses猜測.
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情緒是猜測。
03:02
They are guesses猜測 that your brain
constructs結構體 in the moment時刻
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情緒是你的大腦在當下建立的猜測,
03:08
where billions數十億 of brain cells細胞
are working加工 together一起,
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在大腦中,數十億個腦細胞合作進行,
03:12
and you have more control控制
over those guesses猜測
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而你能控制那些猜測的程度
03:15
than you might威力 imagine想像 that you do.
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比你想像的還要高。
03:19
Now, if that sounds聲音 preposterous荒謬 to you,
or, you know, kind of crazy,
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如果你覺得這聽起來很荒謬,
或是有點瘋狂,
03:23
I'm right there with you, because frankly坦率地說,
if I hadn't有沒有 seen看到 the evidence證據 for myself,
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我也有同感,因為坦白說,
如果沒親自看過證據,
03:27
decades幾十年 of evidence證據 for myself,
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數十年來的證據,
03:29
I am fairly相當 sure
that I wouldn't不會 believe it either.
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我很確定我自己也不會相信。
03:32
But the bottom底部 line is that emotions情緒
are not built內置 into your brain at birth分娩.
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但結果就是,情緒並不是
你出生時就內建在你的大腦中的。
03:39
They are just built內置.
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情緒只是被建立起來。
03:43
To see what I mean, have a look at this.
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若想了解我的意思,看看這個。
03:46
Right now, your brain
is working加工 like crazy.
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此刻,你的大腦正在瘋狂運作。
03:51
Your neurons神經元 are firing射擊 like mad
trying to make meaning含義 out of this
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你的神經元火力全開,
試著找出這張圖的意義,
03:55
so that you see something
other than black黑色 and white白色 blobs斑點.
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想讓你能看到黑白斑以外的東西。
03:58
Your brain is sifting篩選
through通過 a lifetime一生 of experience經驗,
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你的大腦正在篩選你一生的經驗,
04:03
making製造 thousands數千 of guesses猜測
at the same相同 time,
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同時做出數千種猜測,
04:05
weighing稱重 the probabilities概率,
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權衡各種可能性,
04:08
trying to answer回答 the question,
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試圖回答這個問題:
04:09
"What is this most like?"
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「這最像什麼?」
04:12
not "What is it?"
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不是「這是什麼?」
04:13
but "What is this most like
in my past過去 experience經驗?"
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而是「依我過去的經驗,
這最像什麼?」
04:16
And this is all happening事件
in the blink of an eye.
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上述這一切都在一眨眼間發生。
04:19
Now if your brain is still struggling奮鬥的
to find a good match比賽
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如果你的大腦還在努力著
想要找到符合的資訊,
04:24
and you still see black黑色 and white白色 blobs斑點,
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而你仍然只看到黑白斑,
04:27
then you are in a state
called "experiential體驗 blindness失明,"
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那麼你就是處在所謂
「經驗盲目」的狀態中,
04:31
and I am going to cure治愈 you
of your blindness失明.
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而我要來治癒你的盲目。
這是我最喜歡的部分。
你們準備好被治癒了嗎?
04:35
This is my favorite喜愛 part部分.
Are you ready準備 to be cured治愈?
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04:37
(Cheers乾杯)
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(歡呼聲)
04:39
All right. Here we go.
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好極了,來吧。
04:43
(Gasps喘氣)
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(讚嘆聲)
04:48
All right.
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好。
04:49
So now many許多 of you see a snake,
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現在,很多人能看到了一條蛇了,
04:54
and why is that?
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為什麼會這樣?
04:55
Because as your brain is sifting篩選
through通過 your past過去 experience經驗,
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因為當你的大腦
在篩選你過去的經驗時,
05:00
there's new knowledge知識 there,
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有找到新的知識,
05:01
the knowledge知識 that came來了
from the photograph照片.
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來自剛才蛇的照片的知識。
05:04
And what's really cool is that
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而很酷的一點是,
05:06
that knowledge知識 which哪一個 you just
acquired後天 moments瞬間 ago
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你剛剛才取得的那些知識
05:09
is changing改變 how you experience經驗
these blobs斑點 right now.
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正在改變你現在對於
這些黑白斑的經驗感受。
05:15
So your brain is constructing建設
the image圖片 of a snake
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所以,你的大腦正在沒有蛇的地方
05:18
where there is no snake,
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建立出一條蛇的影像,
05:20
and this kind of a hallucination幻覺
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而這種幻覺
05:23
is what neuroscientists神經學家 like me
call "predictions預測."
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就是像我這樣的神經科學家
所謂的「預測」。
05:26
Predictions預測 are basically基本上
the way your brain works作品.
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預測,基本上是
你大腦運作的方式。
05:30
It's business商業 as usual通常 for your brain.
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你的大腦「照常營業」時就是這樣。
05:33
Predictions預測 are the basis基礎
of every一切 experience經驗 that you have.
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你擁有的所有經驗,
都以預測為基礎。
05:36
They are the basis基礎
of every一切 action行動 that you take.
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你採取的所有行動,
都以預測為基礎。
05:39
In fact事實, predictions預測 are what allow允許 you
to understand理解 the words that I'm speaking請講
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事實上,你現在也是靠著預測,
來了解我現在說的字句,
05:44
as they come out of my --
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這些字句出自我的──
05:47
Audience聽眾: Mouth.
Lisa麗莎 Feldman費爾德曼 Barrett巴雷特: Mouth. Exactly究竟.
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觀眾:嘴巴。
講者:嘴巴,完全正確。
05:49
Predictions預測 are primal原始.
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預測是原始的。
05:53
They help us to make sense
of the world世界 in a quick and efficient高效 way.
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預測能協助我們用很快速有效的方式
來賦予這個世界意義。
05:56
So your brain does not react應對 to the world世界.
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所以,你的大腦並不是
對這個世界做出反應。
06:02
Using運用 past過去 experience經驗,
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你的大腦使用過去的經驗,
06:04
your brain predicts預測 and constructs結構體
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預測並建立出你對於世界的經驗。
06:07
your experience經驗 of the world世界.
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06:12
The way that we see emotions情緒 in others其他
are deeply rooted in predictions預測.
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我們怎麼去看待別人的情緒,
也是深根在預測上的。
所以,對我們來說,感覺就像是
我們只是看著某人的臉孔,
06:17
So to us, it feels感覺 like
we just look at someone's誰家 face面對,
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06:20
and we just read the emotion情感
that's there in their facial面部 expressions表達式
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然後我們就去讀出
在他們面部表情中的情緒,
06:24
the way that we would read
words on a page.
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和我們讀紙上的文字是一樣的方式。
06:26
But actually其實, under the hood引擎罩,
your brain is predicting預測.
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但其實在表面之下,
你的大腦正在做預測。
06:31
It's using運用 past過去 experience經驗
based基於 on similar類似 situations情況
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它會根據相似的情境,
採用過去的經驗,
06:35
to try to make meaning含義.
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來試著建構出意義。
06:36
This time, you're not
making製造 meaning含義 of blobs斑點,
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只是這次,你不是在
找出黑白斑的意義,
06:39
you're making製造 meaning含義 of facial面部 movements運動
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你是在找出面部動作的意義,
06:42
like the curl捲曲 of a lip
or the raise提高 of an eyebrow.
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比如噘嘴或是揚眉的意義。
06:46
And that stone-faced石面 stare?
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那面無表情的凝視呢?
06:48
That might威力 be someone有人
who is a remorseless無情 killer兇手,
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有可能代表著一個沒有悔意的殺手,
06:53
but a stone-faced石面 stare might威力 also mean
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但面無表情的凝視也代表著
06:55
that someone有人 is stoically堅忍
accepting驗收 defeat打敗,
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一個泰然地接收自己被打敗的人,
06:58
which哪一個 is in fact事實 what Chechen車臣 culture文化
prescribes規定 for someone有人
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事實上,在車臣文化裡,
人們在佐哈爾札涅夫所處的情境中
07:02
in Dzhokhar焦哈爾 Tsarnaev's薩納耶夫的 situation情況.
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會做出的就是這種表情。
07:05
So the lesson here
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所以,這裡的教訓是,
07:08
is that emotions情緒 that you seem似乎
to detect檢測 in other people
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當你似乎從別人身上察覺到情緒時,
07:12
actually其實 come in part部分
from what's inside your own擁有 head.
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那情緒其實有部分
來自你自己的腦袋。
07:17
And this is true真正 in the courtroom法庭,
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在法庭上是如此,
07:20
but it's also true真正 in the classroom課堂,
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但在教室亦是如此,
07:23
in the bedroom臥室,
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在臥室、
07:25
and in the boardroom會議室.
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會議室都是如此。
07:28
And so here's這裡的 my concern關心:
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所以我會擔心一件事:
07:30
tech高科技 companies公司
which哪一個 shall remain nameless無名 ...
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科技公司,就保持暱名好了……
07:34
well, maybe not.
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也許不用。
07:35
You know, Google谷歌, FacebookFacebook的 --
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你們知道的,Google、臉書……
07:36
(Laughter笑聲)
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(笑聲)
07:40
are spending開支 millions百萬 of research研究 dollars美元
to build建立 emotion-detection情緒檢測 systems系統,
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它們花了數百萬美元在研究上,
想要建立情緒偵測系統,
07:45
and they are fundamentally從根本上
asking the wrong錯誤 question,
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而他們基本上就問錯了問題,
07:48
because they're trying to detect檢測
emotions情緒 in the face面對 and the body身體,
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因為他們試圖偵測
面部和身體中的情緒,
07:53
but emotions情緒 aren't in your face面對 and body身體.
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但情緒並不在你的面部和身體中。
07:57
Physical物理 movements運動
have no intrinsic固有 emotional情緒化 meaning含義.
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身體動作並沒有
內在固有的情緒意義。
08:03
We have to make them meaningful富有意義的.
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是我們要讓動作有意義。
08:05
A human人的 or something else其他
has to connect them to the context上下文,
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一個人或是其他東西,
必須要把動作和情境連結,
08:09
and that makes品牌 them meaningful富有意義的.
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這樣動作才會有意義。
08:11
That's how we know
that a smile微笑 might威力 mean sadness
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因為這樣,我們才能知道
微笑意味的可能是悲傷,
08:16
and a cry might威力 mean happiness幸福,
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而哭泣意味的可能是開心,
08:20
and a stoic堅忍, still face面對 might威力 mean
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而不露出任何表情的面孔可能意味著
08:23
that you are angrily憤怒地 plotting繪製
the demise讓位 of your enemy敵人.
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你正在氣憤地計畫
要如何殺死你的敵人。
08:29
Now, if I haven't沒有 already已經
gone走了 out on a limb,
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如果這番話還沒嚇跑你,
08:33
I'll just edge邊緣 out on that limb
a little further進一步 and tell you
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那我要再進一步告訴各位,
08:36
that the way that you experience經驗
your own擁有 emotion情感
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你經歷你自己情緒的方式,
08:40
is exactly究竟 the same相同 process處理.
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是完全一樣的過程。
08:43
Your brain is basically基本上
making製造 predictions預測, guesses猜測,
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基本上,你的大腦
會做出預測、猜測,
08:47
that it's constructing建設 in the moment時刻
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都是在當下那個時刻建立起來的,
08:50
with billions數十億 of neurons神經元 working加工 together一起.
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靠數十億的神經元合作完成。
08:55
Now your brain does come
prewired預配 to make some feelings情懷,
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你的大腦確實天生
就會製造某一些感覺,
08:59
simple簡單 feelings情懷 that come
from the physiology生理 of your body身體.
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即那些來自你身體
生理狀況的簡單感受。
09:04
So when you're born天生,
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所以,在你出生時,
09:05
you can make feelings情懷
like calmness冷靜 and agitation攪動,
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你可以製造出一些感受,
如冷靜、激動、
09:10
excitement激動, comfort安慰, discomfort不舒服.
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興奮、舒服、不舒服。
09:13
But these simple簡單 feelings情懷
are not emotions情緒.
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但這些簡單的感受並不是情緒。
09:16
They're actually其實 with you
every一切 waking醒來 moment時刻 of your life.
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其實在你人生中醒著的每一刻,
它們都與你同在。
09:20
They are simple簡單 summaries摘要
of what's going on inside your body身體,
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它們只是你體內所發生之狀況的
簡單總結而已,
09:25
kind of like a barometer晴雨表.
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有點像是氣壓計。
09:27
But they have very little detail詳情,
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但它們沒有什麼細節資訊,
09:30
and you need that detail詳情
to know what to do next下一個.
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你需要細節資訊才能
知道接下來要怎麼做。
09:32
What do you about these feelings情懷?
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你要如何處理這些感受?
09:35
And so how does your brain
give you that detail詳情?
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而你的大腦要如何提供你細節資訊?
09:37
Well, that's what predictions預測 are.
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那就是預測了。
09:39
Predictions預測 link鏈接
the sensations感覺 in your body身體
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預測的功能是把那些
讓你有簡單感受的身體感知
09:42
that give you these simple簡單 feelings情懷
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和你身邊環境發生的事情連結起來,
09:44
with what's going on
around you in the world世界
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這樣你才會知道該怎麼做。
09:46
so that you know what to do.
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09:47
And sometimes有時,
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而有時,
09:49
those constructions建設 are emotions情緒.
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那些建造出來的東西就是情緒。
09:54
So for example, if you were
to walk步行 into a bakery麵包店,
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比如,如果你走進一家麵包店,
09:59
your brain might威力 predict預測
that you will encounter遭遇
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你的大腦可能會預測你會聞到
10:03
the delicious美味的 aroma香氣 of freshly新鮮 baked烘烤的
chocolate巧克力 chip芯片 cookies餅乾.
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新鮮出爐巧克力
脆片餅干的美好香味。
10:07
I know my brain would predict預測
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我知道我的大腦會預測有
10:09
the delicious美味的 aroma香氣 of freshly新鮮 baked烘烤的
chocolate巧克力 cookies餅乾.
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新鮮出爐巧克力餅干的美好香味。
10:11
And our brains大腦 might威力 cause原因
our stomachs to churn攪動 a little bit,
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而我們的大腦可能會造成
我們的胃稍微攪動,
10:14
to prepare準備 for eating those cookies餅乾.
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來準備吃那些餅干。
10:17
And if we are correct正確,
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如果我們預測正確,
10:19
if in fact事實 some cookies餅乾
have just come out of the oven烤箱,
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如果確實有一些餅干剛出爐,
10:22
then our brains大腦 will
have constructed hunger飢餓,
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那麼我們的大腦就會建立飢餓感,
10:25
and we are prepared準備
to munch蒙克 down those cookies餅乾
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而我們會準備好要
津津有味地嚼那些餅干,
10:29
and digest消化 them in a very efficient高效 way,
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然後用非常有效的方式消化它們,
10:32
meaning含義 that we can eat a lot of them,
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也就是說我們能吃很多餅干,
10:33
which哪一個 would be a really good thing.
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這是很棒的事。
10:36
You guys are not laughing enough足夠.
I'm totally完全 serious嚴重.
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你們笑得不夠大聲。
我是非常認真的。
10:38
(Laughter笑聲)
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(笑聲)
10:42
But here's這裡的 the thing.
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但重點是,
10:43
That churning翻騰 stomach,
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那正在攪動的胃,
10:46
if it occurs發生 in a different不同 situation情況,
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如果發生在不同的情況當中,
10:48
it can have a completely全然
different不同 meaning含義.
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它可能就會有完全不同的意義。
10:50
So if your brain were to predict預測
a churning翻騰 stomach
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如果你的大腦預測會有攪動的胃,
10:53
in, say, a hospital醫院 room房間
while you're waiting等候 for test測試 results結果,
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且情境是在醫院中,
當你在等待檢查結果時,
10:58
then your brain will be constructing建設 dread恐懼
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那麼你的大腦就會建立懼怕感、
11:01
or worry擔心 or anxiety焦慮,
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憂心感,或焦慮感,
11:04
and it might威力 cause原因 you to, maybe,
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那可能會造成你去……
也許,擰著你的手,
11:07
wring your hands
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或是深呼吸,或甚至哭泣。
11:10
or take a deep breath呼吸 or even cry.
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11:13
Right? Same相同 physical物理 sensation感覺,
same相同 churning翻騰 stomach,
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對吧?同樣的身體感知,
同樣是攪動的胃,
11:18
different不同 experience經驗.
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不同的經歷。
11:20
And so the lesson here
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所以,這裡的教訓是,
11:22
is that emotions情緒 which哪一個 seem似乎
to happen發生 to you
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情緒看似是發生在你身上的,
11:26
are actually其實 made製作 by you.
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但其實情緒是你製造的。
11:32
You are not at the mercy憐憫
of mythical神話 emotion情感 circuits電路
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你並沒有受到深埋在大腦古老區域的
11:37
which哪一個 are buried隱藏 deep inside
some ancient part部分 of your brain.
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神話情緒電路所控制。
11:42
You have more control控制 over your emotions情緒
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你對你的情緒有更高的控制權,
11:45
than you think you do.
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比你想的還高。
11:47
I don't mean that you can
just snap your fingers手指
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我的意思並不是你可以彈一下手指
11:49
and change更改 how you feel the way
that you would change更改 your clothes衣服,
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就改變你的感覺,像換衣服一樣,
11:53
but your brain is wired有線
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但你的大腦是設定好的,
11:56
so that if you change更改 the ingredients配料
that your brain uses使用 to make emotion情感,
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如果你能改變你的大腦
用來製造情緒的原料,
12:02
then you can transform轉變
your emotional情緒化 life.
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那麼你就可以轉變你的情緒生活。
12:06
So if you change更改 those ingredients配料 today今天,
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如果你今天就改變那些原料,
12:09
you're basically基本上 teaching教學 your brain
how to predict預測 differently不同 tomorrow明天,
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基本上,你是在教你的大腦
如何用不同的方式預測明天,
12:14
and this is what I call
being存在 the architect建築師 of your experience經驗.
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我稱之為:成為建造
你自身經驗的建築師。
12:20
So here's這裡的 an example.
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這裡有一個例子。
12:23
All of us have had a nervous緊張 feeling感覺
before a test測試, right?
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我們所有人都曾經
在考試之前感到緊張,對吧?
12:27
But some people experience經驗
crippling癱瘓 anxiety焦慮 before a test測試.
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但有些人在考試之前,經歷到的
是會影響到他們能力的強烈焦慮。
12:32
They have test測試 anxiety焦慮.
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他們有考試焦慮症。
12:35
Based基於 on past過去 experiences經驗 of taking服用 tests測試,
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根據過去參加考試的經驗,
12:40
their brains大腦 predict預測
a hammering鍛造 heartbeat心跳,
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他們的大腦預測會有強烈心跳、
12:43
sweaty出汗 hands,
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掌心冒汗,
12:44
so much so that they are unable無法
to actually其實 take the test測試.
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強烈到讓他們無法去進行考試。
12:50
They don't perform演出 well,
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他們的表現不會好,
12:51
and sometimes有時 they not only fail失敗 courses培訓班
but they actually其實 might威力 fail失敗 college學院.
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有時,他們不只是選的課沒過,
還可能被退學。
12:57
But here's這裡的 the thing:
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但重點是:
12:59
a hammering鍛造 heartbeat心跳
is not necessarily一定 anxiety焦慮.
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強烈的心跳不見得就是焦慮。
13:02
It could be that your body身體
is preparing準備 to do battle戰鬥
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也有可能是你的身體在準備要打仗,
13:08
and ace高手 that test測試 ...
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準備在考試中得第一……
13:10
or, you know, give a talk
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或你正要做一場演說,
13:12
in front面前 of hundreds數以百計 of people
on a stage階段 where you're being存在 filmed拍攝.
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站在臺上面對數百個人,
同時還被拍攝。
13:16
(Laughter笑聲)
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(笑聲)
13:17
I'm serious嚴重.
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我是認真的。
13:19
(Laughter笑聲)
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(笑聲)
13:21
And research研究 shows節目
that when students學生們 learn學習
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研究顯示,當學生學會
製造出這種充滿能量的決心,
13:26
to make this kind
of energized通電 determination決心
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13:28
instead代替 of anxiety焦慮,
234
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而不是製造出焦慮時,
13:30
they perform演出 better on tests測試.
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他們考試的表現就會更佳。
13:33
And that determination決心 seeds種子 their brain
to predict預測 differently不同 in the future未來
236
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那決心在他們的大腦中播種,
讓大腦用不同的方式去預測未來,
13:38
so that they can get their butterflies蝴蝶
flying飛行 in formation編隊.
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所以他們能讓自己不會亂了陣腳。
13:41
And if they do that often經常 enough足夠,
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如果他們常常這麼做,
13:43
they not only can pass通過 a test測試
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他們不僅能通過考試,
13:46
but it will be easier更輕鬆 for them
to pass通過 their courses培訓班,
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他們也會更容易通過他們選的課,
13:49
and they might威力 even finish college學院,
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他們甚至可以大學畢業,
13:52
which哪一個 has a huge巨大 impact碰撞
on their future未來 earning盈利 potential潛在.
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這對他們未來賺錢的潛能
有很大的影響。
13:57
So I call this emotional情緒化
intelligence情報 in action行動.
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所以我稱之為:
作用中的情緒智慧。
14:01
Now you can cultivate培育
this emotional情緒化 intelligence情報 yourself你自己
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你們可以自己培養這種情緒智慧,
14:05
and use it in your everyday每天 life.
245
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把它用在你們的日常生活中。
14:07
So just, you know,
246
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所以你可以試著
14:09
imagine想像 waking醒來 up in the morning早上.
247
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想像在早晨醒來
14:11
I'm sure you've had
this experience經驗. I know I have.
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──我相信你們有過這種經驗,
我知道我有──
14:13
You wake喚醒 up and as you're emerging新興
into consciousness意識,
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你們在早晨醒來,慢慢進入到意識,
14:16
you feel this horrible可怕 dread恐懼,
250
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3191
感覺到一種糟透的懼怕感,
14:19
you know, this real真實 wretchedness悲慘,
251
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真的很悲慘的感覺,
14:21
and immediately立即, your mind心神 starts啟動 to race種族.
252
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立刻,你的大腦就會開始賽跑。
14:24
You start開始 to think about
all the crap擲骰子 that you have to do at work
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3080
你開始想到你工作時
要處理的所有鳥事,
14:27
and you have that mountain of email電子郵件
254
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有一大堆未讀的電子郵件,
14:29
which哪一個 you will never
dig yourself你自己 out of ever,
255
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你永遠都不可能讀完,
14:32
the phone電話 calls電話 you have to return返回,
256
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還有待回覆的電話,
14:34
and that important重要 meeting會議 across橫過 town,
257
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還有在市區另一頭的會議,
14:35
and you're going to have to fight鬥爭 traffic交通,
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2039
你還得要對抗塞車,
你接孩子就一定會遲到,
14:37
you'll你會 be late晚了 picking選擇 your kids孩子 up,
259
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你的狗生病了,還有,
晚餐要煮什麼?
14:39
your dog is sick生病, and what
are you going to make for dinner晚餐?
260
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噢,我的天啊!
14:42
Oh my God.
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1183
14:43
What is wrong錯誤 with your life?
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你的人生是怎麼回事?
14:45
What is wrong錯誤 with my life?
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我的人生是怎麼回事?
14:46
(Laughter笑聲)
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(笑聲)
14:52
That mind心神 racing賽跑 is prediction預測.
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那大腦的快速思考,就是預測。
14:55
Your brain is searching搜索
to find an explanation說明
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你的大腦在尋找一種解釋,
15:00
for those sensations感覺 in your body身體
that you experience經驗 as wretchedness悲慘,
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888256
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用來解釋那種被你體驗為
「悲慘」的身體感知,
15:05
just like you did with the blobbyblobby image圖片.
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893900
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就像剛剛看到黑白斑圖像時,
你的大腦也是這樣做的。
15:10
So your brain is trying to explain說明
what caused造成 those sensations感覺
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898950
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所以,你的大腦在試著解釋
是什麼造成那些感知,
15:16
so that you know what to do about them.
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這樣你才會知道如何處理它們。
15:19
But those sensations感覺
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但那些感知,
15:20
might威力 not be an indication跡象
that anything is wrong錯誤 with your life.
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3048
可能並沒有在暗示
你的人生有什麼問題。
15:24
They might威力 have a purely純粹 physical物理 cause原因.
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912296
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可能單純是身體造成的。
15:27
Maybe you're tired.
274
915132
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也許你是累了。
15:28
Maybe you didn't sleep睡覺 enough足夠.
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也許你睡眠不足。
15:29
Maybe you're hungry飢餓.
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也許你餓了。
15:31
Maybe you're dehydrated脫水.
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也許你脫水了。
15:33
The next下一個 time that you feel
intense激烈 distress苦難,
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5599
下一次你感覺到強烈的煩惱時,
15:39
ask yourself你自己:
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927314
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問問自己:
15:41
Could this have a purely純粹 physical物理 cause原因?
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這有沒有可能單純是身體造成的?
15:45
Is it possible可能 that you can transform轉變
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你有沒有可能把情緒上的苦惱
15:48
emotional情緒化 suffering痛苦
into just mere physical物理 discomfort不舒服?
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轉變成只是身體上的不舒服?
15:54
Now I am not suggesting提示 to you
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我並不是在暗示各位
15:56
that you can just perform演出
a couple一對 of Jedi絕地 mind心神 tricks技巧
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你們可以施展幾項
絕地武士的心靈招術,
15:59
and talk yourself你自己 out of being存在 depressed鬱悶
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就可能可以讓自己不再沮喪、
16:02
or anxious or any kind
of serious嚴重 condition條件.
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不再焦慮,或不再有其他嚴重的狀況。
16:07
But I am telling告訴 you
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但我要告訴各位的是,
16:08
that you have more control控制
over your emotions情緒 than you might威力 imagine想像,
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3873
你比你想像中的還要
更能掌控你的情緒,
16:12
and that you have the capacity容量
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且你有能力
16:14
to turn down the dial撥號
on emotional情緒化 suffering痛苦
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把情緒上的苦惱給調低一點,
因而降低它對你人生造成的後果,
16:17
and its consequences後果 for your life
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965731
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做法就是要學習如何用不同的方式
來建立你自己的經驗。
16:19
by learning學習 how to construct構造
your experiences經驗 differently不同.
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967889
2852
16:24
And all of us can do this
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我們所有人都能辦到,
16:25
and with a little practice實踐,
we can get really good at it,
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透過一點練習,我們還能夠精通它,
16:28
like driving主動.
295
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就像開車一樣。
16:30
At first, it takes a lot of effort功夫,
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一開始,要很努力去做,
16:31
but eventually終於 it becomes
pretty漂亮 automatic自動.
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最終,會變成像是自動的一樣。
16:35
Now I don't know about you,
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我不知道你們怎樣,
16:36
but I find this to be
a really empowering授權 and inspiring鼓舞人心 message信息,
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984634
5320
但我覺得這個訊息非常振奮人心,
能讓我覺得自己有能力,
16:41
and the fact事實 that it's backed已備份 up
by decades幾十年 of research研究
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989978
2635
而且它背後還有
數十年的研究在支持,
16:44
makes品牌 me also happy快樂 as a scientist科學家.
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2909
讓身為科學家的我也感到很高興。
16:47
But I have to also warn警告 you
that it does come with some fine print打印,
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995570
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但我也得警告你們,
它上面還有小字的警告訊息,
16:50
because more control控制
also means手段 more responsibility責任.
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998737
4666
因為越多的控制
就意味著越多的責任。
16:57
If you are not at the mercy憐憫
of mythical神話 emotion情感 circuits電路
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1005225
4249
如果你不受到深埋在你大腦內某處
且會自動觸發的
17:01
which哪一個 are buried隱藏 deep
inside your brain somewhere某處
305
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2297
神話情緒電路所擺佈,
17:03
and which哪一個 trigger觸發 automatically自動,
306
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2113
17:05
then who's誰是 responsible主管,
307
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2657
那麼,是由誰在負責?
17:08
who is responsible主管 when you behave表現 badly?
308
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2118
當你的行為不當的時候是誰在負責?
17:12
You are.
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是你。
17:14
Not because you're culpable有罪
for your emotions情緒,
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3022
並不是你應該要
因為你的情緒而受責備,
17:17
but because the actions行動
and the experiences經驗 that you make today今天
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1025074
4988
而是因為你今天的行為和經驗
17:22
become成為 your brain's大腦的
predictions預測 for tomorrow明天.
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1030086
2825
會變成你的大腦為明天做的預測。
17:25
Sometimes有時 we are responsible主管 for something
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2866
有時候,我們要為某些事負責,
17:28
not because we're to blame
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2637
並不是因為要怪罪我們,
17:31
but because we're the only ones那些
who can change更改 it.
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3071
而是因為我們是唯一能改變它的人。
17:35
Now responsibility責任 is a big word.
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2425
「責任」是個很有分量的詞。
17:38
It's so big, in fact事實,
317
1046199
1722
事實上,它的分量大到
17:39
that sometimes有時 people feel the need
to resist the scientific科學 evidence證據
318
1047945
5539
讓人們有時候會覺得需要去抗拒
那些情緒是後天建造出來
而非天生內建的科學證據。
17:45
that emotions情緒 are built內置 and not built內置 in.
319
1053508
3500
17:50
The idea理念 that we are responsible主管
for our own擁有 emotions情緒
320
1058860
4272
我們要為自己的情緒
負責的這個想法,
17:55
seems似乎 very hard to swallow.
321
1063156
2743
似乎非常難消化。
17:59
But what I'm suggesting提示 to you
is you don't have to choke on that idea理念.
322
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3802
但,我想要告訴你們的是,
你們不需要被那個想法噎到。
18:02
You just take a deep breath呼吸,
323
1070853
1380
只要深深吸一口氣,
18:04
maybe get yourself你自己
a glass玻璃 of water if you need to,
324
1072257
2938
如果需要的話,給自己倒杯水,
18:07
and embrace擁抱 it.
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1075219
1156
然後擁抱它。
18:08
Embrace擁抱 that responsibility責任,
326
1076399
1651
擁抱那責任,
18:10
because it is the path路徑
to a healthier健康 body身體,
327
1078074
4428
因為這條路會通往更健康的身體、
18:14
a more just and informed通知 legal法律 system系統,
328
1082526
3917
更公平和富有資訊的司法制度,
18:18
and a more flexible靈活
and potent有力的 emotional情緒化 life.
329
1086467
2841
以及更有彈性、更強大的情緒生活。
18:21
Thank you.
330
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1151
謝謝你們。
18:23
(Applause掌聲)
331
1091110
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(掌聲)
Translated by Lilian Chiu
Reviewed by Marssi Draw

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ABOUT THE SPEAKER
Lisa Feldman Barrett - Neuroscientist, psychologist, author
Lisa Feldman Barrett, PhD is a University Distinguished Professor of Psychology at Northeastern University, with positions in psychiatry and radiology at Massachusetts General Hospital and Harvard Medical School.

Why you should listen

Twenty-five years ago, Lisa Feldman Barrett ran a series of psychology experiments whose conclusions seemed to defy common sense. It turned out common sense was wrong, and has been for 2,000 years. The result is a radical, new theory of how the brain creates emotions and a novel view of human nature.

Dr. Barrett is now a University Distinguished Professor of Psychology and Director of the Interdisciplinary Affective Science Laboratory (IASLab) at Northeastern University, with research appointments in the departments of psychiatry and radiology at Massachusetts General Hospital and Harvard Medical School. She has published more than 200 peer-reviewed research papers in top scientific journals on emotion, psychology, and neuroscience. She educates the public about science with her articles for the New York Times and other media outlets. Her research teams span the globe, studying people in the West, the East and remote parts of Africa.

More profile about the speaker
Lisa Feldman Barrett | Speaker | TED.com

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