No one ever writes anxious.

沒有人寫過焦慮。

This is the biggest point in the book.

這是本書最大的亮點。

Self-esteem can rise just on that alone.

僅憑這一點，自尊心就能得到提升。

So if I'm 30-odd, I'm 33, got low self-esteem, and I came to you, and that low self-esteem was manifesting in abusive relationships, bad work relationships, negative sort of feelings about myself, and maybe even some impulsive behaviors, where would you start with me?

所以，如果我 30 多歲，33 歲，自尊心很弱，來找你，而這種自尊心弱表現在虐待性關係、糟糕的工作關係、對自己的負面感覺，甚至可能是一些衝動行為，你會從哪裡開始幫我？

I'm a doctor, so the first is make sure you're actually okay.

我是醫生，所以首先要確保你真的沒事。

I'm okay.

我沒事

Because if someone were presenting with this, they could be in depression, and that can present in many ways.

因為如果有人出現這種情況，就可能是抑鬱症，而抑鬱症的表現形式有很多種。

Typically, it's low mood and loss of pleasure in everything and loss of energy, but that doesn't have to be, so I mustn't miss that.

通常情況下，它會讓人情緒低落，對任何事情都失去樂趣，失去活力，但這並不是必須的，所以我一定不能錯過。

So I would make sure your mind is not ill.

是以，我要確保你的頭腦沒有生病。

We don't need treatment.

我們不需要治療。

Now we assume that this is longstanding, and what you're describing is a lot of maladaptive coping strategies.

現在，我們假設這種情況由來已久，而你所描述的是很多不適應的應對策略。

You're almost punishing yourself.

你幾乎是在懲罰自己。

You know, I don't deserve to eat well, and I don't deserve to eat the right things, so I deserve to be overweight, or I deserve to look like this.

你知道，我不配吃得好，我不配吃對東西，所以我活該超重，或者我活該長成這個樣子。

So that could be the bottom.

是以，這可能是底部。

My starting point is exploration.

我的出發點是探索。

But the key to this would be to move all that to one side, if you're in a reasonable place where you can actually communicate.

但關鍵在於，如果你們處在一個合理的位置，能夠真正進行交流，就可以把所有這些都移到一邊。

If not, I'll let you express it, or it's important you get it off your chest.

如果沒有，我會讓你表達出來，或者你有必要把它說出來。

If you've got it, you say, I don't need to do that.

如果你拿到了，你就會說，我不需要這麼做。

What I do is what I say in the book here.

我所做的就是我在書中所說的。

In A Path to the Jungle, I explain the starting point is get a blank piece of paper and write down who you wanna be.

在《通往叢林之路》一書中，我解釋說，起點是找一張白紙，寫下你想成為的人。

What behaviors do you wanna have?

你想有什麼行為？

Let's define what you want, not what you don't want, not what you're experiencing.

讓我們來定義你想要什麼，而不是你不想要什麼，也不是你正在經歷什麼。

Don't start with a treacle.

不要從糖漿開始。

I call that the treacle.

我稱之為 "糖蜜"。

Start with a blank piece of paper and then write down the person you wanna be.

從一張白紙開始，寫下你想成為的人。

While you're writing this down, I'm sure you've been watching The Wisdom Bread and you've always wanted to learn English, right?

在你寫下這篇文章的同時，我想你一定在看《智慧麵包》，你一直想學英語，對嗎？

In addition to watching our videos and practicing your English listening skills, mastering the ability to speak English can help you improve your confidence.

除了觀看我們的視頻和練習英語聽力之外，掌握說英語的能力還能幫助您提高自信。

Here, I would like to strongly recommend Elsa Speak.

在此，我強烈推薦 Elsa Speak。

Elsa Speak is an English-language learning app with AI technology.

Elsa Speak 是一款採用人工智能技術的英語學習應用程序。

It can evaluate your English pronunciation and correct your pronunciation.

它可以評估你的英語發音並糾正你的發音。

It has more than 1,600 courses and more than 40 different themes to help you simulate the real situation, learn the vocabulary, short sentences and sentences that are commonly used in daily communication, thereby improving your English pronunciation.

它有 1600 多個課程和 40 多個不同主題，可幫助您模擬真實情景，學習日常交流中常用的詞彙、短句和句子，從而改善您的英語發音。

You can also join the community and discuss and learn with your friends What I like most about Elsa Speak is that it's like an English teacher who is always with you, so that you can always improve your English pronunciation.

您還可以加入社區，與朋友一起討論和學習。 我最喜歡 Elsa Speak 的一點是，它就像一位英語老師，一直陪伴在您身邊，讓您隨時隨地改善英語發音。

Now, let me give you a simple demonstration.

現在，讓我給你們做一個簡單的演示。

Now, we have a nice gift for our fans.

現在，我們為粉絲們準備了一份精美的禮物。

Click on the link below or scan the QR code on the screen You can download Elsa Speak for free and enjoy a 7-day free premium membership.

點擊下面的鏈接或掃描螢幕上的二維碼 您可以免費下載《Elsa Speak》，並享受 7 天免費高級會員服務。

The second link provides a special discount discount.

第二個鏈接提供特別折扣優惠。

Now subscribe to Elsa Pro for a year of premium membership You can enjoy a 60% discount.

現在訂購 Elsa Pro 一年的高級會員資格，即可享受 60% 的折扣。

Or choose to subscribe to Elsa Pro for lifetime membership You can enjoy a 15% discount.

或選擇訂閱 Elsa Pro 終身會籍，可享受 15% 的折扣。

If you are interested, don't miss it.

如果您感興趣，千萬不要錯過。

So what you're describing now is the human system.

所以，你現在描述的是人類系統。

The great news is when I ask you about the characteristics you've got, so I want to be calm, I want to be happy, I want to be confident.

好消息是，當我問到你的特點時，你會說，我想平靜，我想快樂，我想自信。

That is you.

這就是你。

That is you.

這就是你。

How do you know it's me?

你怎麼知道是我？

Right.

對

Because if we were, we can't surgically remove interference neuroscientifically, which we can see on functional MRI scanners.

因為如果是這樣，我們就無法通過手術從神經科學上消除干擾，而我們可以通過功能性核磁共振成像掃描儀看到干擾。

If we remove the chimp and computer system, then you're completely in control of yourself.

如果我們去掉黑猩猩和電腦系統，那麼你就可以完全控制自己了。

So you would choose to be calm.

所以，你會選擇平靜。

You would choose to be confident.

你會選擇自信。

So therefore that's you.

所以，那就是你。

The human system can choose.

人類系統可以做出選擇。

What happens is when you choose to be calm, the chimp system interferes or the computer interferes and shows to the world someone who's not calm.

當你選擇冷靜時，黑猩猩系統或電腦就會進行干預，向全世界展示一個不冷靜的人。

So it's very important to recognize who you are before we start.

是以，在我們開始之前，認清自己是誰非常重要。

No one ever acts anxious.

沒有人表現得焦慮不安。

No one.

沒有人

They say, no, what I want to be is calm, collected, a good friend, have integrity.

他們說，不，我想成為的是冷靜、沉著、好朋友、正直的人。

That is you if we didn't have interference in the machine.

如果機器沒有受到干擾的話。

So it's very crucial.

是以，這是非常關鍵的。

This is the biggest point in the book.

這是本書最大的亮點。

The biggest point is to define yourself, because now you've got self-esteem can rise just on that alone.

最大的意義在於定義自己，因為現在你的自尊心可以僅憑這一點就得到提升。

Once you've grasped that, you say, wow, what I'm presenting to the world is interference.

一旦你掌握了這一點，你就會說，哇，我向世界展示的是干擾。

It's not me.

不是我

If I didn't have this machine, I would not have anxiety because that system that you say in the human system can't do anxiety.

如果我沒有這臺機器，我就不會焦慮，因為你說的人類系統中的那個系統不會焦慮。

It's not built to do that.

它的構造不是這樣的。

It's built to be rational and calm.

它是為理性和冷靜而設計的。

But what it wants to do and how it wants to present is a choice.

但它想做什麼，如何展示，卻是一種選擇。

The chimp has no choice.

黑猩猩別無選擇。

The computer has no choice.

計算機別無選擇。

The computer's programmed.

電腦已編程

These are interfering and presenting to the world someone who is not you.

這些都是干擾，向世界展示了一個不是你的人。

So it's very important to grasp that concept.

是以，掌握這一概念非常重要。

That's my starting point.

這就是我的出發點。

I don't care what you write.

我不在乎你寫什麼。

I don't care what you want to do with your life.

我不管你這輩子想做什麼。

It's not for me.

這不適合我。

I'm not a judge.

我不是法官。

I'm here as a doctor to explore this with you and get insights for yourself.

作為一名醫生，我在這裡和你一起探討這個問題，為你自己獲得啟示。

So the most people are not psychopathic.

所以，大多數人都不是精神病患者。

We're decent people who've just got lost in the way and the neuroscience of our mind has tumbled us.

我們都是正直的人，只是迷失了方向，而我們的思維神經科學又把我們弄得暈頭轉向。

So my starting point was to say, let's write out the real you and let's start building ourself on that and recognising what is not us and let's start unpicking it.

是以，我的出發點是說，讓我們寫出真實的自己，並在此基礎上開始塑造自己，認識到哪些東西不是我們自己，並開始將其剔除。

And we went earlier about low self-esteem.

我們之前也談到過自卑的問題。

Let's look at why you have that.

讓我們來看看為什麼會這樣。

First, it's natural and healthy.

首先，它天然健康。

That can help people.

這可以幫助人們。

Sometimes just saying that, they go, that's amazing.

有時只是說說而已，他們就會說，太神奇了。

I feel better for knowing it's natural and healthy.

知道它是天然健康的，我感覺好多了。

Maybe rubbish and unhelpful, but at least I know it's healthy and there's not something wrong with me.

也許是垃圾，也許是無益的，但至少我知道這是健康的，我沒有什麼問題。

Because the second you start saying, oh, I'm trying to please people and I can't say no, and you see that as being a weakness or a fault, we're in trouble again because you're muddling yourself up with a machine.

因為一旦你開始說 "哦，我在努力取悅別人，我不能說不"，並將此視為弱點或缺點，我們就又有麻煩了，因為你正在把自己和機器混為一談。

So that's my starting point.

這就是我的出發點。

Who are you?

你是誰？

What's the machine doing?

機器在做什麼？

All of this, anything the chimp does, anything it does is natural.

所有這一切，黑猩猩所做的一切，都是自然而然的。

There's nothing you're going to give me, even if it murders someone.

你什麼都不能給我，哪怕它能殺人。

That's what chimps do.

黑猩猩就是這樣做的。

They're violent.

他們很暴力。

So it's still illegal and not acceptable, but I'm saying everything's natural.

是以，這仍然是非法的，是不可接受的，但我說的是一切都很自然。

So that puts us on a different way of looking at it.

是以，我們可以換一種方式來看待這個問題。

Again, to try and give context to that, natural isn't always good.

再說一遍，自然並不總是好的。

Overeating is natural, but it's not good.

暴飲暴食是自然現象，但並不好。

And even like the classic one I always use with parents and teenagers, if you've got a teenager who's got a tidy bedroom, that's who I want to meet.

甚至像我經常對父母和青少年說的那句經典名言：如果你有一個臥室整潔的青少年，那就是我想見的人。

If they have a messy bedroom, great.

如果他們的臥室很亂，那很好。

That's normal, you know?

這很正常，你知道嗎？

So you're more concerned with teenagers that aren't being teenagers.

所以，你更關心的是那些不是青少年的青少年。

So if you've got a teenager who never lies, then it's a bit worrying.

是以，如果你有一個從不撒謊的青少年，那就有點令人擔憂了。

Maybe they're good at deceit.

也許他們擅長欺騙。

Because teenagers are learning to lie and they're learning to defend themselves, and it's a natural way of doing it.

因為青少年正在學習撒謊，學習為自己辯護，這是很自然的事情。

It's not helpful, and hopefully they'll grow out of it.

這於事無補，希望他們能慢慢適應。

But you've got to say what's natural, and let's work with that.

但你必須說什麼是自然的，讓我們一起努力。