Daniel Levitin: How to stay calm when you know you'll be stressed
دانيال ليفيتين: كيف تبقى هادئأ عندما تتعرض لضغوط
Daniel Levitin incorporates findings from neuroscience into everyday life. Full bio
Double-click the English transcript below to play the video.
I broke into my own house.
in the dead of Montreal winter,
في شتاء مونتريال،
Jeff, across town,
الاخر.
read minus 40 degrees --
الأمامية يشير إلى 40 تحت الصفر--
if that's Celsius or Fahrenheit,
اذا كانت 40 درجة مئوية أو فهرنهايت،
fumbling in my pockets,
كنت أتحسس جيوبي بحثا،
through the window,
where I had left them.
and tried all the other doors and windows,
والنوافذ،
at least I had my cellphone,
فعلى الأقل هاتفي الجوال معي،
for a locksmith to show up,
بعض الوقت،
Jeff's house for the night
لقضاء الليلة عنده
to Europe the next morning,
صباح الغد إلى اوروبا
my passport and my suitcase.
through the basement window,
نافذة القبو
and taped it up over the opening,
واستعملتها لتغطية الفتحة
on the way to the airport,
المطار
and ask him to fix it.
اصلاح النافذة
than a middle-of-the-night locksmith,
سيطلبه صانع الأقفال فى منتصف الليل
I was coming out even.
أنني كنت سأقوم بذلك
about how the brain performs under stress.
that raises your heart rate,
الذى يتسبب فى رفع معدل ضربات القلب
القليلة التي حظيت بها
that I had to call my contractor,
بالمتعهد
في أوروبا
the cortisol in my brain,
في ذهني
because my thinking was cloudy.
لأن تفكيري كان مشتتا
to the airport check-in counter,
أن وصلت مكتب التسجيل بالمطار
and ice, 40 minutes,
والبرد، واسغرق الأمر 40 دقيقة
raced back to the airport,
my seat to someone else,
next to the bathrooms,
الطائرة قرب دورة المياه
on an eight-hour flight.
خلال رحلة تستغرق ثماني ساعات
during those eight hours and no sleep.
لأفكر فيه دون أن أنام
are there things that I can do,
هل توجد أشياء يمكنني القيام بها
from happening?
of it being a total catastrophe.
until about a month later.
إلا بعد شهر تقريبا
Danny Kahneman, the Nobel Prize winner,
داني كانيمان، الحائز على جائزة نوبل
about having broken my window,
عن قصة كسرى للزجاج
something called prospective hindsight.
الإدراك المتأخر المتوقع
from the psychologist Gary Klein,
من عالم النفس غاري كلاين
a few years before,
قبل بضع سنوات
to figure out what went wrong, right?
الخطأ الذي حصل، أليس كذلك؟
all the things that could go wrong,
معرفة الأشياء التى حدثت خطأ
what you can do
or to minimize the damage.
أو الحد من ضررها
in the form of a pre-mortem.
فى مرحلة ما قبل الحدث
some of them are not so obvious.
والبعض منها ليس واضحا تماماً
for things that are easily lost.
لأشياء تضيع بسهولة
like common sense, and it is,
to back this up,
لدعم هذه الفرضية
لدينا
called the hippocampus,
of thousands of years,
الآلاف من السنين
of important things --
where fish can be found,
وأين يمكننا العثور على السمك
becomes enlarged.
في لندن
that allows squirrels to find their nuts.
somebody actually did the experiment
قام أحدهم بالتجربة بالفعل
the olfactory sense of the squirrels,
الشم لدى السناجب
they were using the hippocampus,
بل كانوا يستخدمون الحُصيْن،
in the brain for finding things.
للعثور على الأشياء
that don't move around much,
لا تتحرك كثيرا
and reading glasses and passports.
ونظارة القراءة وجوازات السفر
designate a spot for your keys --
أن تحدد مكانا لمفاتيحك--
maybe a decorative bowl.
أو ربما آنية مُزَخْرِفٍ
a particular table.
القراءة الخاصة بك
and you're scrupulous about it,
دقيقا بشأنه
when you look for them.
of your credit cards,
لبطاقات الائتمان
في الحوسبة السحابية
you can facilitate replacement.
يمكنك استبدالها بسهولةٍ
the brain releases cortisol.
يقوم المخ بإفراز هرمون الكورتيزول
and it causes cloudy thinking.
فى تشويش التفكير
you're not going to be at your best,
في أفضل حالاتك
no more stressful a situation
with a medical decision to make.
عليك إتخاذها
are going to be in that position,
المواقف
a very important decision
في غاية الأهمية
or that of a loved one,
أو التى تخص من نحبهم
a very particular medical condition.
of medical decision-making,
اتخاذ القرارات الطبية
and social decision-making --
المالية وأيضا الإجتماعية--
assessment of the facts.
للحقائق
and the doctor says,
وقال لك
your cholesterol's a little high."
ويظهر ارتفاعا في نسبة الكولسترول"
of cardiovascular disease,
إلى أمراض القلب والأوعية الدموية
السكتة الدماغية
isn't the best thing,
بالأمر الجيد
"You know, I'd like to give you a drug
"أود أن أصف لك دواءً
lower your cholesterol, a statin."
وهو الستاتين"
the most widely prescribed drugs
يتم استخدامها
people who take them.
"Yeah! Give me the statin."
"نعم! أعطني ستاتين."
you should ask at this point,
يجب أن تطرحه في هذه النقطة
don't like talking about,
like talking about even less.
that need to take a drug
العقار
or any medical procedure
إجراء طبي
what kind of crazy statistic is that?
something to me
doesn't work that way.
الممارسات الطبية هذه الطريقة
it's the fault of scientists like me.
فسيكون خطأ العلماء أمثالي
the underlying mechanisms well enough.
in only 30 to 50 percent of the people.
على 30 -50 بالمئة من الأشخاص
for the most widely prescribed statin,
الذي يوصف على نطاق واسع
before one person is helped?
تناوله قبل مساعدة شخص واحد؟
Jerome Groopman and Pamela Hartzband,
جيروم غروبمن وباميلا هارتزباند
بشكل مستقل
take the drug for a year
لمدة سنة
or other adverse event is prevented.
أو أي أثر ضار
of lowering my cholesterol.
لخفض مستوى الكولسترول لدي
the prescription anyway."
الروشتة على كل حال
for another statistic,
أن تسأل عن إحصائيات أخرى
about the side effects." Right?
أليس كذلك؟
in five percent of the patients.
من المرضى
gastrointestinal distress --
وألم في الجهاز الهضمي
"خمسة بالمئة،
it's going to happen to me,
you're not thinking clearly.
التفكير بوضوح
to work through this ahead of time,
the chain of reasoning on the spot.
الأفكار في الحال
One person's helped,
تمت مساعدة شخص واحد
have side effects,
to be harmed by the drug
should take the statin or not.
تأخذ الستاتين أم لا
this conversation with your doctor.
هذه المحادثة مع طبيبك
of informed consent.
to this kind of information
هذا النوع من المعلومات
you want to take the risks or not.
كنت تريد أن تغامر بذلك أم لا
out of the air for shock value,
this number needed to treat.
ما، حيث يحتاج هذا العدد إلى علاج
on men over the age of 50,
من الرجال الذين تخطى عمرهم 50 عام
for every one person who's helped.
على كل شخص تمت مساعدته
occur in 50 percent of the patients.
على 50 بالمئة من المرضى
erectile dysfunction,
of the 50 percent who has these,
من ال50 بالمئة الذين أصيب بهذا
is to think ahead of time
هو التفكير مسبقاً
that you might be able to ask
all of this on the spot.
كل هذه الأسئلة فى الحال
about things like quality of life.
بأشياء من قبيل نوعية الحياة
that's pain-free,
a great deal of pain towards the end?
حتى النهاية؟
and think about now,
والتفكير فيها الآن
in the heat of the moment,
with this kind of thinking.
هذا النوع من التفكير
releases cortisol,
الكورتيزول تحت الضغط
that happens at that moment
you don't need your digestive system,
لست بحاجة لجهازك الهضمي
metabolism on those things
على هذه الأشياء
and then none of those things matter.
وحينها لا يهم أياً من هذه الأشياء
during those times of stress
أثناء أوقات الضغط
and his colleagues have shown.
to think ahead
على التفكير المسبق
is recognizing that all of us are flawed.
هو الاعتراف بأن كل واحد منا لديه عيب
to what those failures might be,
فى ماهية هذه الإخفاقات
that will help minimize the damage,
from happening in the first place.
في المقام الأول
snowy night in Montreal,
في مونتريال
a combination lock next to the door,
الباب
an easy to remember combination.
وسهل أن تتذكر الأرقام
that haven't been sorted,
التي لم أقم بفرزها بعدُ
that I haven't gone through.
التى لم أطلع عليها
as a gradual process,
كعملية تدريجية
ABOUT THE SPEAKER
Daniel Levitin - NeuroscientistDaniel Levitin incorporates findings from neuroscience into everyday life.
Why you should listen
Dr. Daniel Levitin is a neuroscientist at McGill University in Montreal, dean at Minerva Schools in San Francisco and a musician. His research focuses on pattern processing in the brain.
His three books This Is Your Brain on Music, The World in Six Songs, and the recent The Organized Mind are all bestsellers. A polymath at heart, he has performed with top musicians and holds a few gold and platinum records.
Levitin earned his B.A. in Cognitive Psychology and Cognitive Science at Stanford University, and went on to earn his Ph.D. in Psychology from the University of Oregon, researching complex auditory patterns and pattern processing in expert and non-expert populations. He completed post-doctoral training at Stanford University Medical School (in Neuroimaging) and at UC Berkeley (in Cognitive Psychology). He has consulted on audio sound source separation for the U.S. Navy, and on audio quality for several rock bands and record labels (including the Grateful Dead and Steely Dan), and served as one of the “Golden Ears” expert listeners in the original Dolby AC3 compression tests. He worked for two years at the Silicon Valley think tank Interval Research Corporation.
He taught at Stanford University in the Department of Computer Science, the Program in Human-Computer Interaction, and the Departments of Psychology, Anthropology, Computer Music, and History of Science.
Daniel Levitin | Speaker | TED.com