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Countless health professionals say this will calm you down,
无数的健康专家说这会让你冷静下来
and if you are calmed then the emotional response to pain we discussed earlier might well be lessened.
如果你冷静下来 那么我们之前讨论过的对疼痛的情绪反应可能会减轻
Humans can exaggerate pain by letting it control us.
人类可以通过让痛苦控制我们来加剧痛苦
Pain is, err, painful, but we can learn to respond to it better.
但我们可以学会更好地应对它
Pain is of course in the brain, and so if we understand that our brains might exaggerate pain
疼痛当然是在大脑中 所以如果我们知道我们的大脑可能会加剧疼痛
perhaps we can reverse that and lessen pain with these pieces of advice.
也许我们可以用这些建议来扭转这种情况 减轻疼痛
You might say we need brain relief to achieve pain relief.
你可能会说我们需要大脑来减轻疼痛
We can look at an example of something called a “nocebo”, which is the opposite of a placebo.
我们可以看一个叫做“反安慰剂”的例子 它与安慰剂作用相反
It’s when someone feels something that gives them a negative impact on health when there is nothing there.
当一个人感觉到某件事给他们的健康带来负面影响 但其实啥事没有
One example we found was a man that went to hospital after stepping on a long nail.
我们发现的一个例子是 一个男人踩到一根长钉子后去了医院。
His boot was stuck on his foot and when it was moved just a little the man screamed out,
他脚上穿着靴子 医生稍微动一动 男人就尖叫起来
so he was given the strong opiate fentanyl.
于是给他注射了阿片芬太尼
When the pain killer had kicked in and the boot was finally removed it
当止痛药开始起作用 靴子终于被拔掉的时候
turned out the nail had gone between his toes and missed his foot completely.
医生发现钉子只是从他的脚趾间穿出 完全没伤到他的脚
There was no injury at all.
根本没有受伤
The pain was his own creation.
痛苦是他自己造成的
We can sometimes be tricked into feeling pain, so why not the opposite?
我们有时会被欺骗而感受到痛苦 为什么不是相反呢
The website Pain Science writes about this,
疼痛科学网站对此进行了报道
saying, “For every case like this
称“对于每一个这样的病例
there must be hundreds more where the injury is real
肯定有数百个以上的损伤是真实的
but the patient is convinced that the damage is much worse than it really is — with proportionately exaggerated pain.”
但患者确信损伤比实际情况严重得多——疼痛按比例夸大
We don’t mean to undermine anyone’s pain, but many scientists tell us we interpret pain.
我们并不想破坏任何人的痛苦 但许多科学家告诉我们 我们解读痛苦
We give it a value, if unconsciously.
我们会在无意识的情况下给痛苦一个值
Have you ever arrived at the hospital and felt safer and suddenly the pain subsided somewhat?
你有没有过这样的经历 在你到达医院时感觉比较安全 突然疼痛减轻了一些
There is evidence of WW2 injured soldiers feeling little pain when pulled off the battlefield with bad injuries.
有证据表明 二战中受伤的士兵在带伤离开战场时几乎没有感到疼痛
In the paper, “Relationship of significance of wound to pain experienced,”
在一篇题为“伤口与疼痛的关系”的论文中
it’s written that this might have been related to the fact that they were finally safe and away from that battlefield.
作者写道 这可能与他们最终安全离开战场有关
Their sense of relief managed the pain somewhat.
他们的解脱感在一定程度上减轻了疼痛
What this has to do with you and you controlling pain is simply that if you can lessen the mental anxiety when dealing with pain it might actually result in less pain.
你自己和你控制疼痛的关系很简单 如果你能在处理疼痛时减轻心理焦虑 它实际上可能会减少疼痛
As one researcher put it, you turn down the volume before the amplification happens.
正如一位研究人员所说 在放大发生之前 先把音量调低
The experts tell us that mindfulness and positive thinking go a long way to helping reduce pain.
专家们告诉我们 正念和积极的思考在很大程度上有助于减轻痛苦
People often think of the pain as a whole, like it’s all over them and it will never go away.
人们常常把痛苦看成是一个整体 就像身上遍布疼痛一样 永远不会消失
What they should do is focus on the area of the pain and then try and understand what kind of pain it is,
他们应该做的是专注于疼痛的区域 然后试着去理解它是什么样的疼痛
whether a burning sensation or a throbbing sensation or something else.
是烧灼感还是抽痛感或者其他什么
They should then treat it with kindness as if they were nurturing a child in pain.
然后他们应该善待它 就像他们在痛苦中养育一个孩子
Once you know the area of the pain you can also then concentrate on a part of your body that isn’t in pain.
一旦你知道了疼痛的部位 你也可以把注意力集中在身体上没有疼痛的部位
Try your hardest to focus all your attention on that area.
尽你最大的努力把你的注意力集中在那个区域
Breathe in, breathe out, and see how long you can focus your thoughts on the non-painful part of the body.
吸气 呼气 看看你能把思想集中在身体不痛苦的部位上多久
You could do this outside with the sun shining on you.
你可以在阳光照耀下的室外做这件事
You will feel the rays warm parts of your body.
你会感觉到光线温暖你身体的一部分
Focusing on other stimuli other than the pain helps manage the pain.
专注于疼痛以外的其他刺激有助于控制疼痛
If anything at all can distract you from your pain then look to that thing.
如果有什么能让你从痛苦中分心的话 那就看看那东西
You might try breathing exercises,
你可以尝试呼吸练习
but you might also just put yourself in a position where external stimulus takes your mind off the pain.
但你也可以把自己放在一个位置 在那里外部刺激可以让你的思想远离疼痛
You can practice the art of being distracted.
你可以练习分心的艺术
Drug addicts in their numbers have talked about how just getting up and doing something helped them to deal with the pain of withdrawal.
吸毒者中有很多人都在谈论如何起床做一些事情来帮助他们处理戒断的痛苦
You might already be sitting there thinking
你可能已经坐在那里沉思了
ok, this is so new age-y, the Infographics Show is starting to sound like some crackpot alternative health website that is selling snake oil to its viewers.
好了 新的一期图形信息秀开始听起来像是一个向观众销售万应灵药的另类健康网站
That’s not true, all the resources we have used so far have been from reputable institutions.
那不是真的 到目前为止 我们使用的所有资源都来自信誉良好的机构。
Take for example a man named David Linden.
以一个叫大卫·林登的人为例
He is a neuroscience professor at Johns Hopkins University.
他是约翰霍普金斯大学的神经科学教授
This is what he said about pain and the brain:
这就是他对疼痛和大脑的看法
“The brain can say,
大脑可能会说
'Hey that's interesting.
嘿 这很有趣
Turn up the volume on this pain information that's coming in.'
把要输入的疼痛信息的程度调高
Or it can say,
或者它会说
'Oh no — let's turn down the volume on that and pay less attention to it.'”
哦不 我们把疼痛程度调低一点 不要太在意
In a book he wrote
在他写的一本书中
he said that when torturers did their work they realized that the anticipation of pain really increased its impact.
他说 当折磨者做他们的工作时 他们意识到对痛苦的预期确实增加了它的影响
Our thoughts that giveth pain and they can take it away.
我们的想法能带来痛苦 也能驱赶痛苦
That’s not from the bible, that’s just us sounding biblical.
那不是圣经里说的 那只是听起来像圣经
Like those Buddhist monks,
像那些佛教僧侣一样
he said that we react to pain physically and emotionally and we need to somehow dull our emotional response to it.
他说 我们对疼痛的反应是身体上和情感上的 我们需要以某种方式减弱我们对疼痛的情感反应
When you encounter pain you might feel fear, anxiety, a sense of it never stopping.
当你遭遇痛苦时 你可能会感到恐惧,焦虑,一种永不停止的感觉
But studies have shown, for instance one published in the American Psychologist,
但是研究表明 例如一篇发表在《美国心理学家》上的文章
that dealing with these negative feelings will reduce pain.
处理这些负面情绪可以减轻痛苦
We are not saying that by following these techniques you’ll be able to sit in the road on fire and not move an inch nor make any gesture that you are in pain,
我们并不是说通过遵循这些技巧 你就能坐在着火的路上 不动一寸 也不做任何疼痛的姿势
but many researchers are pretty sure that using these techniques you might have a chance of controlling your pain so it doesn’t overwhelm you.
但许多研究人员非常肯定 使用这些技巧 你可能有机会控制你的疼痛 使它不会压倒你
We found plenty of research saying the brain can be tricked into feeling pain when there should be none,
我们发现大量的研究表明 大脑可以在本不该感到疼痛的时候被诱骗而感到疼痛
and also research that reveals the brain can be tricked into not feeling pain or feeling less pain when there might be lots.
也有研究表 ，大脑可以在可能感到疼痛的时候被诱骗而感觉不到疼痛 或者在非常疼的时候感觉疼痛的程度很微弱
You never know,
你永远不知道
maybe some of the things we have said today might help you,
也许我们今天说的一些话可能会对你有所帮助
and hey, it could prevent you from hitting those painkillers.
嘿 它可能会阻止你吃那些止痛药
Have any of you tried any of the methods we have talked about?
你们中有人试过我们讨论过的方法吗
Did they work for you?
有用吗
Tell us in the comments.
在评论中告诉我们
Now go watch “Most Painful Animal Attacks Human Could Ever Endure” and imagine applying these techniques.
现在去看“人类所能忍受的最痛苦的动物攻击” 想象一下应用这些技巧
Thanks for watching, and as always, don’t forget to like, share and subscribe.
感谢收看 不要忘记点赞,分享和订阅
See you next time.
下次见
