TED演讲：如何从容应对“忙疯了”的生活？

毫无疑问，急诊室医生是最忙碌的群体之一。他们常会面临各种突发状况，那他们是如何在混乱中保持镇定和专注的？

急诊室医生Darria Long分享了一个很实用易懂的应对模式，她称之为「就绪模式」。在这一模式下，她分享3个具体的操作步骤，帮助你在忙疯了的时候，减少压力感，做到忙而不乱，从容不迫！

演讲者：Darria Long

急诊医生，美国急诊医师学会的全国发言人，全国和国际网络的电视常客。她也是著名的急诊医学教科书《Harwood-Nuss急诊医学临床实践》的作者，同时也是多篇医学研究期刊文章的作者，曾在哈佛医学院担任医学讲师

TED视频TED演讲稿

Raise your hand, and be honest, if you've used the phrase "crazy busy" to describe your day, your week, your month. I'm an emergency-room doctor, and "crazy busy" is a phrase you will never hear me use. And after today, I hope you'll stop using it, too.

请诚实地举起你的手，如果你用过「忙疯了」这个词来形容你的一天、一周或一个月。我是急诊室医生，你从来不会听到我用「忙疯了」这个词。今天过后，我希望你们也停止使用它。Here's why you cannot afford to use "crazy" to describe your busy. Because when we are in what I refer to as Crazy Busy Mode, we are simply less capable of handling the busy. Here's what happens. 这是为什么你不能用「疯狂」来形容你忙碌的程度：当我们处于「疯狂忙碌」模式时，处理忙碌的能力会变差。以下是发生的变化：Your stress hormones rise and stay there, your executive function in the prefrontal cortex declines. That means your memory, your judgment, your impulse control deteriorate, and the brain areas for anger and anxiety are activated. Do you feel that?你的压力荷尔蒙会升高，并且持续那个状态，前额叶皮质的管控功能会下降。这代表着，你的记忆力、判断力、自制力都会变差，大脑里愤怒和焦虑的区域会被触动。你们有感受到吗？Here's the thing. You can be as busy as an emergency department without feeling like you're crazy busy. How? By using the same tactics that we use. Our brains all process stress in similar fundamental ways. 重点是，你可以像急诊室人员一样忙碌，但不会感觉自己忙疯了。怎么做到？透过使用和我们一样的技巧。我们的大脑都使用相似的基本方式处理压力。But how we react to it has been shown by research to be modifiable, whether it's emergencies or just daily, day-in, day-out stress. Now contrast Crazy Busy Mode with how I think of us in the ER -- Ready Mode. 但是，我们应对压力的方法，研究显示是可以改变的，不管是紧急状况还是日常的压力。现在我们拿疯狂忙碌模式来对照我们急诊室的「就绪模式」。Ready Mode means whatever comes in through those doors, whether it's a multiple-car pileup, or a patient having chest pain while stuck in an elevator, or another patient with an item stuck where it shouldn't be. When you're know you're dying to ask.就绪模式代表着，不管是什么从急诊室的门进来——不管是连环车祸伤者，困在电梯时胸口痛的病人，还是东西卡在不该在的地方的病人，在你很想知道到底在哪的时候也是。
Even on those days when you would swear you were being punked, we're not afraid of it. Because we know that whatever comes in through those ER double doors, that we can handle it. That we're ready. That's Ready Mode. We've trained for it, and you can, too. Here's how.即使某天你发誓自己被捉弄了，我们也不会害怕。因为无论什么进入急诊室双开门，我们知道自己都可以应付，我们已经准备好了。这就是就绪模式。是我们训练出来的，你，也可以做到。 [疯狂模式就绪模式] 方法如下。
Step one to go from Crazy Mode to Ready Mode is to relentlessly triage. In Crazy Mode, you're always busy, always stressed, because you're reacting to every challenge with the same response. 从疯狂模式转换到就绪模式，第一步是不停地分类。在疯狂模式下，你总是很忙，压力很大，这是因为你对全部挑战都作出一样的响应。Contrast that with Ready Mode, where we triage, which means we prioritize by degree of urgency. This isn't just a nice way to get your to-do list done. 相较之下，在就绪模式中，我们会进行分类，意思是根据紧急程度排出优先级。这不只是一个完成待办清单的好方法。Work by Dr. Robert Sapolsky shows that individuals who cannot differentiate threat from non-threat and react to everything with the same response have double the level of stress hormones. Which is why this is the first skill to learn. You can't take care of them all at once, but you don't have to. Because we triage.罗伯·萨普罗斯基博士的研究显示，那些无法区分威胁和非威胁，并且对所有事情作出一样反应的人，他们的压力荷尔蒙水平高出两倍。这解释了为什么分类是首要学习的技能。你不能一次处理全部事情，而且那是不必要的，因为我们可以分类。
Red -- immediately life-threatening. Yellow -- serious, but not immediately life-threatening. Green -- minor. And we focus our efforts first on the reds. 红色——当下有生命危险。黄色——严重，但当下没有生命危险。绿色——轻微。我们首先专注处理红色事项。Now hear this. Part of the problem in Crazy Mode is that you are reacting to everything as if it is red. So start by triaging correctly. Know your reds. They're what is most important and where you can most move the needle.现在，听我说。疯狂模式其中一个问题是，你会把所有事情当成红色事项看待，并作出反应。所以，首先要正确地分类。知道什么事情属于红色，那些是最重要并且改变最显著的事情。
Now it's easy to be confused by noise, but what it noisiest is not always what is most red. In fact, my severe asthmatic patient is most at risk when he's quiet. But my patient over here, demanding that I bring her flavored coffee creamer, she's noisy, but she's not red.然而，我们很容易被噪音混淆，最吵闹的不一定是最紧急的。事实上，严重哮喘病人在安静时是最危险的。另外一个病人要求我拿咖啡奶精给她，她很吵，但是她并不紧急。
I'll give you an example from my own life. Last spring, my house flooded, my one-year-old was in the ER, I was supposed to do a fundraiser for my four-year-old's school and the final chapter of my book was beyond late. Maybe not ironically, that was the chapter on stress.给你一个我生活中的例子。去年春天，我的房子淹水了，我一岁的小孩进了急诊室，我还要为我四岁小孩的学校筹办募捐活动，我写的书最后一章已经迟交了。讽刺的是，那一章是关于压力的。
My red tasks were getting my one-year-old better and finishing my book. That was it. Remember, relentlessly triage. The house flood repair? Well, once we had stopped and stabilized the damage, it was no longer a red. It felt red, but it was in fact just noise. 我的红色任务是让我的一岁小孩好起来，并且完成我的书。仅此而已。要记得不停地分类。修复淹水的房子？一旦我们把损害停止并稳定下来时，它不再是红色的事项。它感觉很紧急，但事实上只是噪音。No, no really, it was quite noisy, this picture on the far right is me wearing earplugs to focus on my book, while the floor is being mechanically dried around me. Know your reds, and do not let your non-reds distract you from them.真的非常吵。在右边的照片里是带着耳塞的我，正在专注于完成我的书。同时，机器正在烘干我周围的地板。要知道你的红色事项，并且不要让别的事项干扰你。
By the way, it is liberating with a green task to, every once in a while, be able to remind yourself, "That's a green task. No one's going to die."顺带一提，绿色事项让你感到自由自在，偶尔可以提醒一下自己，「这是绿色项目，没有人会死的。」
It's OK if it's not perfect.就算它不完美也没有关系。
Now there's one last triage level that we use in the worst scenarios. And that is black. Those patients for whom there is nothing we can do. Where we must move on. And although it is gut-wrenching, I mention it, because you each have your own equivalent black tasks in your life. 最后，剩下一个在最糟情况会使用的分类等级。那就是黑色。那是指我们无能为力的病人。我们必须继续向前走。虽然这令人感到痛苦，我提到它是因为，你们在生活中都有相似的黑色项目。These are items that you must take off your list. And I think many of you know what I'm talking about. For me, this was the fundraiser. I had to step down. Because as we in the ER know, if you try to do everything, you have no hope of saving your reds.这些是你必须从待办清单移除的。我想你们知道我在说什么。对我来说，这指的是募捐活动。我必须放弃。因为急诊室的我们都知道，如果你尝试完成每一件事，你就没办法拯救红色等级的病人。
Step two to go from Crazy Mode into Ready Mode is to expect and design for crazy. Half of handling crazy is how you prepare for it. So if step one we triage, step two, we design to make those tasks easier to do. 从疯狂模式转到就绪模式的第二步是，预料疯狂并为它作出打算。处理疯狂，一半在于怎么做好准备。在第一步，我们分类，第二步，我们把这些项目变得更容易完成。Science shows us that the more options we have, then the longer each decision takes. And the more decisions we have to make, the more exhausted our brain gets and the less it is capable of making good decisions. Which is why this step two is about finding ways to reduce your daily decisions.科学研究显示，当我们有越多的选择，作出决定的时间会越长。当我们要作出越多决定的时候，我们的大脑会更疲劳，就会更难作出正确的决定。这就是为什么在第二步，目标是寻找办法，减少每天要做的决定。
Here are four easy examples you can use in your daily lifestyle. Plan. Plan your entire week's meals on the weekend, so that when it's Wednesday at 6pm and everyone's hangry and requesting pizza, you have no decisions to make to get a healthy meal on the table. Automate. 这里有四个简单例子，你可以用于日常生活中。计划。在周末时计划好下一周的饮食。这样的话，周三下午六点的时候，当大家又气又饿地要求披萨的时候，你不用为了健康的一顿而作出抉择。自动化。Never leave anything to remember that you could automate, whether it's scheduling it as recurring or saved list, or recurrent purchases. Colocate. When it comes to exercise, store all the equipment that you need for a certain activity together, charged and ready, so you don't spend energy looking for it. 不需要记住能够自动完成的事项。把它安排为重复发生的事项、列成列表，或是重复采购。集中放置同类物品。当运动的时候，把你需要用到的器材放在一起，充满电并准备好，这样的话，你就不用花费精力去找它们。And decrease temptations, for anyone driven by sugar cravings. Anyone? Say aye, go ahead. That itself is its own form of Crazy Mode and self-medication for Crazy Mode, but stop working your willpower. 还有，减少诱惑。特别是对于有吃糖嗜好的人们。这里有吗？说一声有，来吧。它自身是疯狂模式，它也是能够改变疯狂模式的关键。但是，不要再使用意志力。Design differently. If a food is out of immediate reach, such that you have to use a stool to reach it, even when it's chocolate, study participants ate 70 percent less without thinking about it. I know. Let that sit for a second.要作出不一样的计划。如果一个食物不是随手可拿的，例如，需要用到凳子才能构得着，即使那是巧克力，研究参加者少吃了 70%，连想都没想。我知道，仔细想想它。
Design to make the choices you wish to make easier. Which bring us to the third step to go from Crazy Mode to Ready Mode, and that is to get out of your head. Come with me. Different story. 计划能够把选择变得更容易。接下来是从疯狂模式转成就绪模式的第三步，它就是：专注在头脑以外的事。跟我来，我有另一个故事。I'm working in a small, satellite ER, when a woman comes in in labor. I realize that the cord is wrapped not once but twice around the baby's neck. And I'm the only doctor. I was scared. But I couldn't let it derail me. 我在一个附属的小急诊室工作。当一个女人临产的时候，我发现脐带在婴儿的脖子围绕了不止一圈，它围绕了两圈。当时我是唯一的医生。我很害怕。但我不能让它阻扰我。Because, you see, we all get nervous. We all get scared, but it's what you do next that matters. That first feeling isn't the problem. It can be an important sign. The problem comes when we let it derail us. 这是因为我们都会感到紧张，我们都会感到害怕，但是，更重要的是你接下来所做的。第一个感觉并不是问题，而是重要的征兆。我们被它干扰的时候，问题就会产生。When that internal monologue starts and we catastrophize and we start to get that tunnel vision. That's how you think when you're in Crazy Mode, and you cannot solve anything that way.我们会开始产生内心的独白，我们把它灾难化，眼光变得狭隘。这就是在疯狂模式下的思考，在这模式下，你无法解决任何事情。
Now I promise to come back to the story, but first, how do I get out of my own head? There are many tactics that you may hear, but for me, I find it best in the moment to actively put my focus on someone else. 回到我的故事，首先，我是怎么消除那些想法的呢？你可能听过许多技巧，对我来说，积极专注在别人身上是最有效的方法。To deliberately make myself see the person in front of me, see myself in the arena with them -- what do they need, what do they fear and how can I help? This may sound like a whole lot of warm and fuzzy to you, but it's not. 故意让自己看见面前的人，看见自己和他们在同一战场上——他们需要什么，他们害怕什么，我怎么可以帮上忙？对你来说，这感觉也许很模糊不清。但其实不是的。In fact, research shows that when you prime your brain with what is, essentially, compassion, we disrupt that tunnel vision and internal monologue. You widen your perception, so your brain can actually take in broader information, so you see more possibilities and can make better decisions. 事实上，研究显示当你在脑内优先看待同情心的话，我们可以停止狭隘眼光和内心独白。你扩张自己的感知，你的大脑可以接收更多信息，你可以看见更多的可能性，并且做出更好的抉择。Try it. Know that your internal monologue can derail you. And realize that when you get out of your own head, you get out of your own way.试试看吧。要知道内心独白会干扰你。要意识到当你专注在头脑以外的事，你就可以改变自己。
Now what happened to that baby? I focused not on my fear, but on the mother and the baby and what they needed me to do. And got the cord off of the baby's neck, and a healthy screaming, kicking baby arrived, just as the dad ran in from the parking lot, "Hi, you have a son, I'm Dr. Darria. Congratulations, you want to cut the cord?"之后，那个婴儿怎么了？我并没有专注于恐惧，反而专注于母亲、婴儿和他们所需的。我把脐带从婴儿的脖子绕开，接着，一个健康哭闹的婴儿诞生了。同时，他的父亲刚从停车场赶来。「你好，是一个男孩。我是达里亚医生。恭喜，你想剪脐带吗？」
And for a moment, the strong cries of a newborn drowned out the beeps and the sirens that are the normal sounds of the ER. But there was also something else. Because when I walked back out of that mother's room, I saw several of my other patients hovering nearby. 那一瞬间，新生婴儿强烈的哭声，盖过了哔声，警报声等急诊室正常的声音。除此之外还有别的。因为当我走出那位母亲的病房时，我看见几位我其他的病人在附近徘徊。I suddenly realized that despite their own problems that had brought them to the emergency room, they had all come together to root for this baby. And they now together shared in the joy.我突然意识到，不管是什么原因把他们带到急诊室，他们为了给这个婴孩加油而团聚起来。现在他们一起分享喜悦。
Because that is what happens when you go from Crazy Mode to Ready Mode. Others notice. They want it too, they just don't know how, they just need one example. Which could be you. Own the busy. But stop calling it crazy. You've always had that ability. But now ... you're ready.这就是当你从疯狂模式转为就绪模式后所发生的事情。其他人注意到了。他们也想要这个能力，但是不知道该怎么做。他们只需要一个榜样。那可以是你。掌管自己的忙碌，但是停止称它为疯狂。你一直都有这个能力。但是现在，你准备好了。
Thank you.谢谢。

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