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People with generalized anxiety disorder or GAD are characterized by constant stress or excessive anxiety.
患有泛化性焦虑症或GAD的人都有经常性紧张或过度焦虑的特征。
When something stressful happens, the brain releases cortisol and adrenaline
当压力产生，大脑会释放皮质醇和肾上腺素
causing the muscles to prepare to fight off the stressor or run away from it.
使肌肉处于准备对抗紧张源或准备逃跑的状态。
This is otherwise known as a sympathetic nervous system response or the fight-or-flight reflex.
这也被称为交感神经系统反应或“战斗或逃跑”反应。
People with GAD have fight-or-flight constantly running on the back burner.
患有泛化性焦虑症的人，“战斗或逃跑”反应会时常处于次要地位。
Each of the following points is a result of that reflex.
以下每一点都是这种反应会导致的结果。
Restlessness and fidgeting. This is more the flight than the fight response.
坐立不安和烦躁。这更多的是对‘逃跑’的反应而非对‘战斗’的反应。
The muscles and brain are ready to go but there's nothing to run from.
肌肉和大脑准备逃走，但并没有什么需要逃避的。
This is why doctors say that regular exercise alleviates symptoms of anxiety
这也解释了为什么医生说经常锻炼能够消除焦虑症状，
because people are using all their 'Pent-up Go' hormones in their bodies to actually go.
因为人们会将身体内所有的‘压抑逃跑’荷尔蒙用于运动之中。
Some people find it helpful to have a small object to occupy their hands, like a scrap of paper to fold and tear.
一些人发现手中拿一些小物品，比如叠纸片或撕纸片，会有所帮助。
This way the hands are kept busy and prevented from harmful fidgeting habits like chewing or picking at their fingers.
这种方式使双手忙碌，也抑制了有害的烦躁行为，比如咀嚼或吃手指。
Lack of energy or rapid fatigue. The flipside of your body constantly being ready to run or fight is that it's truly exhausting.
精神不振或快速疲劳。你身体的另一面不断准备逃跑或战斗，这样真的很消耗能量。
For example, if you were to tense every muscle possible in your body right now and hold it for the rest of forever,
例如，如果现在你绷紧自己的每一块肌肉，余生都保持这种状态，
you'd get exhausted pretty quick. When all your energy is going towards something that could require an immediate response
你会快就会精疲力竭。当你将所有能力聚集，准备随时响应时，
then everyday tasks like getting up to turn off the lights seem much more tiring.
那么一些日常任务，比如，起床关灯，都会更加辛苦。
Irritable bowels, acid reflux, nausea or other stomach ailments.
肠过敏、胃酸反流、恶心或者其他胃部疾病。
The first thought is probably you but if you think about it, this makes a lot of sense.
第一个想到的或许就是你，但是如果你仔细想想，产生这些症状也是有道理的。
People can't run long distances or perform heavy workouts with a full stomach or that leads to cramps,
饱腹时不能长距离的跑步、不能高强度锻炼，这些都会导致腹部绞痛，
so this is your body attempting to rush the job of digestion so that it can allow for a fight
这是因为你的身体正在尝试加快消化以便更好的战斗
and make your body lighter and more aerodynamic which makes fleeing easier.
并使你的身体更加轻盈，也使得逃跑更加容易。
Trouble falling asleep or staying asleep.
失眠或睡不安稳。
This one is pretty simple, if you're in one place for too long, the danger could catch up to you,
这一点非常简单，如果你在一个地方呆很长时间，危险也会随之而来，
your body, however, doesn't realize that there isn't actually any danger.
而你的身体并不能意识到危险根本不存在。
So if you stay awake or only sleep short periods of time, it's safer. Unfortunately this system is a nasty cycle.
如果你保持清醒或只睡很短时间就会更安全。不幸的是，这个系统是一个恶性循环。
You get anxious so you can't sleep which leads to even more stress on your mind
你焦虑，所以你睡不着，失眠使你的意识和身体更加紧张，
and body which makes it even harder to sleep and so on.
过度紧张让你更睡不着，依次循环。
Hyperventilation. Muscles processing more energy require more oxygen to keep up the exertion
换气过度。肌肉处理的能量越多需要的氧气就越多，这样才能使能量发挥效用，
so breathing quickly would help to maximize oxygen intake. The challenge occurs when we overexert this response
所以快速呼吸才能帮助最大量的吸入氧气。这种情况发生于，当我们用力过度
and the lungs don't have time to pull the oxygen out of the air we breathe before we exhale.
而腹部来不及在我们呼气前将氧气从我们吸入的空气中抽离出来时。
That's when oxygen intake decreases and results in that dizzy sensation many people experience during a panic attack.
这时，吸入的氧气量下降，导致处于恐惧中的人们感到眩晕。
Heart palpitations. Similar to the hyperventilation symptom, heart palpitations happen
心悸。和换气过度的症状相同，心悸的发生是由于
because the body uses blood to carry oxygen to the muscles.
身体利用血液运输向肌肉中的氧气。
In order to carry the most oxygen fastest to hard-working muscles,
为了最快速地向努力工作的肌肉运输最大量的氧气，
the heart has to pump it faster resulting in palpitations.
心脏需要快速跳动，从而导致心悸。
Clenched jaw or teeth grinding. Your body is ready for action,
咬紧下颌或磨牙。你的身体准备行动，
however, the challenge with anxiety disorders is not knowing what action,
而焦虑症的挑战是并不知道是什么行动，
so your body responds with tense muscles like a clenched jaw and teeth grinding.
因此，你的身体会以咬紧下颌、磨牙的方式响应紧张的肌肉。
Other common muscle tension responses could be clenched fists,
其他常见的肌肉紧张反应有握紧拳头、
curled toes, tension headache or chronic migraines and neck and shoulder pain.
蜷缩脚趾、紧张性头痛或慢性偏头痛、脖子疼和肩膀疼。
Shaking hands.
手抖。
This is another sign that adrenaline is sending your body's signals to go in a situation when you don't want to go anywhere.
这是肾上激素给你身体发送的另一种迹象，当你不想去任何地方时，肾上激素会给你的身体发送逃跑信号。
This can also be a byproduct of tension due to over exertion of the muscles.
这也算是过度运用肌肉导致的紧张的副产品。
Sweating. Sweat is our body's way of cooling off during intense energy exertion.
出汗。出汗是在高强调能量运用时，我们身体的一种降温方式。
Muscles are burning energy being tensed and ready to go to work which is generating heat
肌肉燃烧能量并准备产生热量
so the body moderates its temperature by sweating even when you feel cold.
因此，当我们感到冷时，身体通过排汗调节温度。
Hot and cold sensations.
感到冷和热。
The fight-or-flight response excites the body which causes increased energy flows and creates heat.
“战斗或逃跑”反应刺激身体，导致能量流增加并产生热量。
If the heat generated is intense enough,
如果产生热量充足，
the body's parasympathetic nervous system is triggered which creates a relaxation response.
身体的副交感神经系统就会被触发，产生放松反应。
However the body also sweats to cool itself when heat is generated.
然而，当热量产生时，身体自身同样也会排汗降温。
Coupled with the sudden relaxation, courtesy of the parasympathetic system,
突然的放松加上副交感神经系统，
the body can experience chills because it cools too fast and is not used to the lower core temperature.
因为降温的速度太快，身体不适应核心温度以下的温度，身体就会感到寒冷。
Anxiety is a state of constant fear due to stressors from your body.
焦虑是由于你身体的紧张源而导致的持续恐惧的一种状态。
This fear was a logical response for a prehistoric human who needed to run or scare away predators when in danger
这种恐惧是史前人类遭遇危险时需要逃跑或害怕而产生的一种逻辑反应
but it can be distracting in today's fast-paced world.
但是在现在这个快速发展的世界中，这种反应可以被分散。
The silver lining though is that people with anxiety are the ones most prepared for surviving the zombie apocalypse.
虽然患焦虑症的人能为僵尸末日的生存之战做最充分的准备。
Do you or someone around you suffer from these symptoms of anxiety?
你或是你身边有患焦虑症的人么？
If so, do you have any helpful tips on how to deal with them. Be sure to let us know in the comments section below.
如果有，你是否有应对的一些有效妙招呢。请一定在下方留言告诉我们。
If you enjoyed this video, please be sure to follow our social media for more psychology content and don't forget to subscribe.
如果你喜欢这个视频，请关注我们社交账号，别忘了订阅我们。
Thank you for watching and have a wonderful day.
谢谢收看。祝好。
