TED英文演讲：直面内心的恐惧，挑战它！
演说者：Michelle Poler
演说题目：勇敢点，直面内心恐惧吧！
面对恐惧，我们应该摆平心态，明白恐惧时生活中不可少、正常存在的部分，然后去直面它，挑战它，而不是选择逃避，只有这样，直面恐惧，逃离舒适圈，才能活出自己。
https://v.qq.com/txp/iframe/player.html?width=500&height=375&auto=0&vid=y0872ry4ktj
Today, right here, right now,
今时今日，此时此刻，
I'm facing my 100th fear.
我正面对着自己的第100个恐惧。
(Applause)
（掌声）
It all started when I was doing my master's degree in Branding at the School of Visual Arts in New York City.
这一切都是我在 纽约市视觉艺术学院就读品牌硕士专业时开始的。
And Debbie Millman, the director and founder of the program asked the class to look deep into our souls and write an essay about our best possible lives ten years from now.
这一项目的导演 兼创始人黛比 · 米尔曼要求课堂上的同学探究自己的内心，并围绕十年后我们 最有可能过上的生活写一篇文章。
This exercise was both terrifying and liberating.
这个练习既令人心生畏惧， 又让人得到了释放。
We had a free path to dream big.
我们有一条通往 远大梦想的自由之路。
As soon as we were all ready to go after our biggest dreams,we were asked to think of all those possible things that could get in the way of our best possible future.
当我们都准备好 去追逐远大的梦想时，也被要求开始思考这一过程中可能出现的所有障碍。
But then we were asked to identify one crucial obstacle.
然后找出其中一个关键的障碍。
When I learned and I realized that my whole life was crippled by fear I was paralyzed.
当我了解并意识到我的一生都在被恐惧所困扰，因为恐惧，我失去了每一个新的体验，我感到了绝望。
That's when the third part of this assignment was unveiled.
尤其是这项任务的第三部分揭晓的时候。
We were all commissioned to start a 100-day project of our choice.
我们全部被要求开始对 所选主题展开为期100天的项目。
For me, the answer was way too obvious to ignore.
对我来说答案太过明显， 完全难以忽视。
I knew that I had to start facing all of my fears one by one.
我明白，我必须开始逐一 直面我所有的恐惧。
Since I was a little girl,my life had always been crippled by fear.
从童年时期开始，我的生活就一直被恐惧围绕。
I remember when I was little, my uncle bought a huge dog for his house and my family dinners went from being happy memories to terrifying nightmares.
记得在我小时候， 叔叔家里买了一条大狗，从那以后，我的家庭晚餐 从幸福的回忆变成了可怕的梦魇。
Or when I passed on a backpacking trip to Europe with my friends just because the thought of having to sleep at a hostel or in a train station would make me tremble.
亦或是，当我和朋友一起去 欧洲背包旅行，只是因为想到必须在青年旅社过夜，或者在火车站里睡觉， 我便会感到焦虑不安。
And like that I never tried any substance that could mess up with my system.
就这样，我从未尝试过任何 可能打乱我生活的事物。
I was comfortable that way,and the easy answer to all these things was always "No, thanks!"
这样使我感到很舒服，并且应对这些事物的 简单答案总是“不，谢谢！”
Being the fearful person that I was,I thought that I had easily 100 fears and more.
作为一个常感到恐惧的人，我曾以为自己有不止100种恐惧。
I started by accepting the challenge to do this project as my first fear.
越是我将接受这个挑战作为 我的第一个恐惧，一切就这样开始了。
I went on and held a cat for the first time ever,
随着项目的进行， 我有史以来第一次抱起一只猫，
I tried all kinds of food.
尝试了各种各样的食物。
I went one day, an entire day, without my cell phone.
在没有手机的情况下， 外出了一天，整整一天。
And I went on and on until day 39 arrived and something remarkable happened: I was about to face my fear of donating blood when I realized that I was congratulating myself over and over again for having faced almost 40 different fears, when in reality I was facing the same fears over and over again.
我将要面对献血的恐惧，直到项目进行的第39天，发生了件让我终生难忘的事：我开始意识到，当我 一次又一次的为面对了将近40个不同恐惧而心中窃喜的时候，事实上，我只是在 不停面对同样的恐惧。
I wasn't scared of needles, I was scared of pain.
我不害怕针头，却害怕疼痛。
I wasn't scared of doing karaoke, I was scared of being embarrassed.
我不害怕去卡拉OK唱歌， 却害怕尴尬。
I wasn't scared of begging for money in the streets of New York,I was scared of being rejected.
我不害怕在纽约的街道乞讨，却害怕被拒绝。
That's when I realized I did not have 100 fears,
这时我意识到， 我并没有100种恐惧，
I had 7 fears.
只有7种。
Pain, danger, disgust, embarrassment,rejection, loneliness, and control.
对疼痛、危险、憎恶、尴尬、拒绝、孤独以及控制的恐惧。
For example, to face my fear of pain, I did all sorts of things, from getting a piercing, getting a Brazilian wax,trying spicy food.
例如，为了削弱对疼痛的恐惧， 我做了各种事情，从穿刺到巴西蜜蜡脱毛，到尝试辛辣的食物。
(Laughter)
（笑声）
I tried acupuncture, I jumped off a cliff and all those things that reassured me that indeed I don't like pain.
我尝试过针灸，从悬崖上一跃而下，所有的那些事情使我再次确信， 我确实不喜欢疼痛。
But hey, I really love my piercing and my husband loved the Brazilian wax.
但是呢，我真心喜爱我的穿刺， 而我老公对巴西蜜蜡脱毛赞不绝口。
(Laughter)
（笑声）
As a way to better understand the difference between all of my fears and find their origin, I decided to classify them according to a stack of values, values that define who we are and why we do the things that we do.
作为一个更好了解我所有恐惧的区别并找寻痛苦来源的方法，我决定根据价值观对它们进行分类，价值观定义了我们是怎样的人， 以及我们做事的动机。
And this is something that I learned from my SVA professor, Dr. Tom Guarriello.
这正是我从SAV（纽约市视觉艺术学院） 汤姆 · 瓜瑞尔罗教授那里所学到的。
We're all born with a set of universal values, and little by little we develop cultural and personal ones.
我们与生俱来就有一套普世价值观，并逐渐形成文化的 和个人的价值观。
By categorizing all of my fears this way,I realized that all of the challenges that I was facing related to danger, pain, and disgust fell under the universal stack.
通过这种方式对 我所有的恐惧进行分类，我意识到，我所面对的所有挑战在普世价值观之下都 与危险、疼痛以及憎恶相关。
If we asked anyone to try oysters for the first time in their lives, their reaction would probably be something like this.
如果我们要求任何一个 没吃过生蚝的试吃一次，他们的反应也许会是这样。
(Laughter)
（笑声）
Same if we asked them to pet this,to swim around these,or jump from here.
如果要求他们疼爱宠物，在这周围游泳，或者从这儿跳下，反应也是如出一辙。
All of the challenges that were related to embarrassment and rejection fell under the cultural stack.
所有与尴尬和拒绝相关的挑战都属于文化价值观范畴。
Society shapes us and gives us guidelines so one day we all become well-behaved rational adults.
社会塑造并指引着我们，因此，某天我们都会成为 行为端正的理性的成年人。
We all know the "do" symptoms, right?
大家都了解“行为规范”的意思，是吧？
Don't do this,don't touch this,and don't walk around wearing this.
不能这样做，不能碰这儿，不能穿着它到处走。
And finally, all of my challenges related to loneliness and control were deep embedded in my personal stack.
最终，所有关于孤独和控制的挑战都深深地根植于个人价值观中。
I come from a family of World War II survivors where half of my family were killed by the Nazis in concentration camps.
我来自二战幸存者的家庭，有一半的家庭成员 在集中营被纳粹屠杀。
My grandparents were lucky and they were able to escape and start a new life from scratch,but their fears never went away.
我的祖父母是幸运的，他们得以逃离苦海， 并从头开始新的生活，但是，他们的恐惧却从未逝去。
In fact, they were carried from generation to generation.
事实上，这些恐惧世代相传。
My mom was raised with lots of fears, and so was I.
我母亲在诸多恐惧中长大， 我也同样如此。
Additionally, I was born and raised in a country full of natural beauty, delicious food and amazing people.
此外，我在一个充满 自然之美的国度出生长大，那儿有美味的食物和善良的人民。
But as beautiful as Venezuela is,it ranks among the most dangerous countries in the world,where kidnappings, robberies, and murders are part of people's daily conversations.
但是即便委内瑞拉这如此美丽，它却是世界上最危险的国家之一，在那里，绑架、抢劫和谋杀 在百姓的生活中屡见不鲜。
And where having your car taken but your life not, is seen as a blessing.
在那里，你的车被偷走，但命还在， 你就该谢天谢地了。
People in these countries face their fears daily.
在这些国度的人民每天都面对恐惧。
But if I learned one thing, it's we cannot keep blaming our past or our circumstances for our fears.
但如果我从中学会了什么的话：那就是，我们不能因为我们的恐惧 而不停地谴责过去或环境。
That's not going to fix our future.
这并不会使我们的未来变得更好。
What we can do about them is face them and try to change our relationship with them.
我们所能做的就是去直面恐惧，试着改变和它们的关系。
By doing all these fears,I learned that there's a natural sort of predictable process to facing fear.
通过这样应对恐惧，我了解到，有一种自然可预测的过程来面对恐惧。
It all starts in the "discovery stage",here's when we identify that we are scared of something like: Hum! I guess I am scared of doing stand-up comedy.
它始于“发现阶段”，此时，我们发现自己 害怕某物，比如：嗯！我想我害怕表演单口相声。
Then we immediately move into the "denial stage".
然后，我们立即进入到“否认阶段”。
Here's when we ignore the fact that we are indeed scared of this thing.
此时，我们忽视了这一事实： 我们确实害怕这件事。
Most of the people stay in this stage making their lives easy and comfortable.
大多数人驻足于这一阶段，过着安逸的生活。
A few percentage of the people make it to the next stage which is the "determination stage".
少数人会进入到下一个阶段：“决定阶段”。
Here's when we make all the arrangements necessary, we set a date for it and we're ready, we're ready to face our fears.
这时，我们做出所有必要的安排，我们为它设定日期并做好准备， 准备迎接恐惧。
So before getting to the "action stage", there's this hard-to-avoid stage I like to call the "WTF am I doing stage".
因此，在达到“行动阶段”之前，有一个难以避免的阶段， 我想称之为“我TMD在干啥”的阶段。
(Laughter)
“笑声”
You can't avoid it. This is when you really overthink your decision to face your fear and you think of every possible outcome turning it into the worst-case scenario.
你无法避免这个阶段。这时，你对于直面恐惧的 决定真的想太多了，并且，你想到了每一个可能的结果， 使事情变得糟糕至极。
If you make it past this stage, congrats, because you will learn in the "action stage" -that's what I'm doing now: "action" - and here's when it doesn't matter how much of a non-believer you are,you turn to God asking Him to be with you in that moment, and you go for it, you face your fear and that will take you to the "celebratory stage".
如果你通过了这个阶段，恭喜你，因为你会在“行动阶段”中学习 ——这就是我此时在做的：“行动” ——在这个阶段不管你是多么 没有信仰，这都不重要，你想起了上帝，在那一刻要求他与你同在， 去做吧，去面对你的恐惧，这将带你进入“庆祝阶段”。
Here's when you want to share with the world what you just did.
这时，你想与世界 分享你所做的一切。
Hashtag "I did it".
贴上标签 “我做到了”。
You experience what feeling proud of yourself actually feels like.
你体验到自豪的真实感觉。
Then, a new feeling creeps in, a feeling of embarrassment because here's when we really regret our behavior during the "WTF stage".
然后，一种新的感觉蔓延开来，尴尬，因为这是我们真正后悔 “去TMD阶段”行为的时刻。
And I'm telling you, after facing 100 fears, not even one time the actual challenge was worse than what I had in my head before.
我现在告诉你，面对100个恐惧之后， 甚至没有一次实际的挑战比以前 在我头脑里的更糟糕。
So, WTF are we so afraid of? These six steps repeat themselves over and over again. It doesn't matter how many challenges you've faced.
那么，为啥我们TMD如此害怕？这6个阶段一遍又一遍的重复。不管你面对多少挑战，这都不重要。
To go from the "WTF stage" into the "Action stage", I built a set of tools for myself.
要从“去TMD阶段”走向“行动阶段”，我给自己制作了一套工具。
First, I have some cognitive tools. These are the things I like to tell myself like, "It'll be over in ten seconds", "What's the worst that could happen?" "Everybody has a destiny", and all of these things.
首先，我有一些认知工具。比如我会自言自语， “再坚持10秒就结束了”，“最糟糕的情况会如何？”“每个人都有自己的命运”，诸如此类。
(Laughter)
（笑声）
I have also some behavioral tools.These are things I do differently like when I couldn't jump off this cliff until I decided to count: 1, 2, 3, jump.
我还有一些行为工具。也就是以不同的方式处理问题，比如当我决定数：1，2，3，跳， 我才能从悬崖上纵身向下跳。
And I did it.
然后，我做到了。
And finally, I have some emotional tools like when I try to put myself in the best mood possible before going on stage so I can only bring positive energy into the room and really engage with my audience.
最后，我还有一些情绪工具，比如在上台之前，我尝试 尽量把自己的情绪调整到最佳，这样一来我才能 只将正能量带进房间，并真正与观众进行互动。
These three tools will not necessarily lead you to overcome fear but they will allow you to become intimate with the fear.
这三种工具不一定 可以使你克服恐惧，但能渐渐减轻你的恐惧。
Actually, we don't want to eliminate fear.
事实上，我们并不想要消除恐惧。
Fear is our ally, it is there to keep us alive.
恐惧是我们的伙伴， 恐惧使我们活得真实。
But when we face our fears, we allow other emotions to jump in, emotions that I never even experienced before doing this project.
但是，当我们面对恐惧时， 我们允许其他情绪进入其中，这些情绪是我在做 这一项目之前从未体验过的。
The important thing here is to make sure fear is in its place and not let it spill over into the other emotions.
重要的是确认恐惧的存在，并且不让它对其他情绪产生影响。
When we change our approach, when we change our relationship with fear, we will ultimately change our approach to life itself.
当我们改变方法， 改变和恐惧的关系时，我们最终将改变自己的生活方式。
In my case,
就我而言，
I went from "No, thanks!" to "Let me try".
我摈弃了“不，谢谢！” 而接受“让我试一下”。
For some people, it takes them 100 challenges to get there, like me.
对于一些人来说，想要达到 这一目标需要100种挑战，就像我一样。
For some, 10 will do.
而对一些人来说，10个足矣。
And for some people, only one challenge will change their lives.
而对一些人来说，仅仅一个挑战就会 改变他们的生活。
I don't believe in absolute fearlessness, but I do believe that we can negotiate with our fears as a way to pursue our dreams and open ourselves to experiences that we never even considered.
我不相信绝对的勇敢，但是我确实相信， 我们能和恐惧妥协，以追求梦想和 开放自我的方式去体验我们未曾思考过的一种方式。
By day 40 my project was discovered by the media and this is when I realized the power that I had by sharing all these experiences.
我的项目在进行到 第40天时就受到了媒体的关注，就在这时，我才意识到我拥有与所有人分享经验的力量。
I started to receive messages from people all over the world thanking me for inspiring them.
我开始收到了 来自世界各地人们的来信，感谢我鼓励了他们。
And this is when the goal of my project shifted.
这时我项目的目标转移了。
It went from becoming a braver person myself to keep inspiring people to leave their comfort zones, face their fears and start living life to the fullest.
它从让我自身变得更勇敢，变成一直鼓励人们逃离舒适区，直面自身的恐惧， 活出最完整的自己。
Who knew facing fears was contagious?
谁能想到面对恐惧 是有传染性的？
(Video) Hey, Michelle, my name is Marcin, I'm from Poland, and I faced the fear of writing to a girl with whom I haven't spoken to for a very long time.
（视频）嘿，米歇尔， 我叫马尔桑，来自波兰，我面对着写信给女孩的恐惧，我已经很长时间 没跟这个女孩说话了。
I faced my fear of birds.
我面对了怕鸟的恐惧。
Rejection.
拒绝。
Sharks.
鲨鱼。
Skydiving.
跳伞。
Zip-lining.
滑索道。
Cliff-diving.
跳水。
To get this pixie haircut.
我剪了这个精灵发型。
Dance like nobody's watching.
旁若无人般的跳舞。
Traveling solo.
独自旅行。
I decided I wanted to do something more meaningful.
我决定要做一些更有意义的事情。
(Music)
（音乐）
I felt accomplished and limitless.
我感到完美无限。
It felt terrific.
感觉棒极了。
[And I feel proud]
【我感到自豪】
Awesome.
太棒了。
Beyond amazing.
美极了。
I feel so good now.
我现在感觉好极了。
So grateful.
太愉快了。
I learned to love myself as I am.
我学会了爱真实的自己。
Now it's time for my big fears.
现在，是我面对大恐惧的时候了。
(Video ends)
（视频结束）
(Applause)
（鼓掌）
So I have an assignment for all of you.
那么，我给大家一个任务。
I want you to think of one thing you would love to face in this upcoming week.
我想让你们去思考一件下个星期想要面对的事情。
Whether it's asking for a raise at work, asking someone to marry you, or doing something crazy like jumping out of a plane.
无论是要求加薪，向别人求婚，还是做一些疯狂的事情， 比如高空跳伞。
I want you to face that fear, give it a shot, and then share your experience, inspire someone else.
我想让你们试一试直面恐惧，然后分享你们的经验，鼓励其他人。
Thank you very much.
非常感谢。
(Applause and cheering)
（鼓掌和欢呼）
THE END
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