加载中…自然的幸福感：关于锻炼和抑郁的真相
(2014-08-19 11:48:36)
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佛学 |
分类： 学习萨提亚 |
自然的幸福感：关于锻炼和抑郁的真相
by James Clear
作者 James Clear
We all want to be happy, but how do you actually become happy? What’s the difference between people who live happy lives and those who live unhappy ones?
我们都希望得到幸福，可事实真的如你所愿吗？生活幸福的人和不快乐的人到底有什么区别呢？
As best I can tell, the difference isn’t the type of emotions they feel, but how often they feel them.
据我所知，造成这种区别的原因不是人们感受到了何种情绪，而是他们感知情绪的方式。
For example, confident people don’t feel confident all the time, but they feel confident more often than most people do. The same could be said for happy people. They don’t feel happy all of the time, but they feel happy more often than most people do.
例如，自信的人并不是时刻都很自信，但他们比一般人感受的自信的时候多。幸福的人也是如此，他们并不是时刻都很幸福，但他们平常人觉得幸福的时候要多。
That sounds simple enough, but what does it mean for your day–to–day life? Is there something you can do to make sure you feel happier more often? Or at the very least, can you limit the likelihood that you’ll feel sad and depressed?
这看起来很简单，但是这对你每日的生活又意味这什么呢？有什么东西可以确保你觉得更幸福，并且更经常的感受到这种情绪呢？或者至少，你可以减少你陷入悲伤抑郁抑郁情绪的几率吗？
As it turns out, research is starting to paint a clearer picture about what leads us to happiness. To discover why, however, we first need to look at the opposite of happiness: depression.
研究结果表明，带给我们快乐的原因逐渐清晰了起来。然而为了弄清楚这个问题，首先我们需要看一看快乐的对立面：抑郁。
If you’re serious about living a happier life, here’s what you should and why you should do it.
如果你真心想要过更快乐的生活，下面是你需要做的事和为什么你需要这样做。
Dealing With Depression: Exercise vs. Medication
治疗抑郁：运动vs.冥想
James Blumenthal is a neuroscientist at Duke University who specializes in depression. In one of his most famous experiements, published in the Journal of Biobehavioral Medicine, Blumenthal gathered 156 adults who had mild or moderate cases of depression.
James Blumenthal是一位来自杜克大学的神经科学家，主要研究抑郁症。在他发表在生物行为医学期刊上最著名的实验中，Blumenthal召集了156位患有轻度或中度抑郁症的成年人病例。
The patients were split into three groups.
这些患者被分为3组。
Group 1 was treated with sertraline, an antidepressant drug. You probably know sertraline by it’s trade names Zoloft and Lustral. In 2011, over 37 million sertraline prescriptions were written to treat a wide range of issues, including major depressive disorder, obsessive–compulsive disorder, panic and social anxiety.
组1被施以舍曲林治疗，这是一种抗抑郁药物。你可能比较熟悉它的商品名：郁乐复和乐思得。在2011年，超过3700万张舍曲林处方被开出来治疗大量不同的病症，包括抑郁症，强迫症，惊恐症和社交焦虑。
Group 2 used a combination of exercise and medication. They were prescribed the same dosage of sertraline as Group 1. Additionally, Group 2 exercised three times each week for 45 minutes. They followed the same exercise program that is described for Group 3 below.
组2使用了锻炼和药物组合使用的治疗方式。他们被指定了和第一组同样剂量的舍曲林。除此之外，第二组每周进行三次45分钟的锻炼。他们进行了和下面将说到的组三一样的锻炼计划。
Group 3 used an exercise only treatment. Three times per week, they performed 45 minutes of exercise. This included 10 minutes of warm up, 30 minutes of walking or jogging at a pace that would maintain a heart rate that was 80% to 90% of their maximum, and then 5 minutes of cool down.
组3仅仅通过运动进行治疗。每周进行3次，一次45分钟。包括10分钟的热身运动，20分钟维持心率在峰值80%至90%的行走或慢跑，以及5分钟的放松练习。
Here’s what happened…
后来的情形是这样的……
Each patient received treatment for 16 weeks (4 months) under the supervision of the researchers and professional staff. At the end of the treatment period, the researchers were surprised to find that all three treatments delivered essentially equal results.
每一位患者会在研究者和专业工作人员的监督下接受一个为期16周(四个月)的治疗。在治疗阶段结束的时候，研究者们惊喜的发现所有但中治疗方法都带来了基本上相同的结果。
Treating depression with exercise was just as effective as medication, and vice versa. Furthermore, combining the two treatments yielded the same success rate as doing either one individually.
通过锻炼治疗抑郁和通过药物治疗的疗效是一样的，反之亦然。再者，结合这两种治疗方式所获得的成功率和只使用其中的一种是等同的。
But then the researchers decided to track the long–term progress of each patient and this is where the study gets really interesting…
但是接着研究者们决定跟踪每位患者的长期进展，而这时这项研究才变得真正有趣起来。
Exercise and Depression: The Long–Term Impact
运动锻炼和抑郁：长期影响
After 16 weeks of treatment, there were 83 patients (spread evenly across all three groups) that were declared in remission and free from depression.
在16周的治疗结束之后，有83位患者(平均分散在三个组内)宣称其抑郁得到了缓解或彻底摆脱。
The researchers decided to let these patients spend the next six months without receiving any treatment from professionals. The patients were welcome to continue their treatment on their own or to try something new entirely.
研究人员决定让这些患者接下来半年不接受任何来自专业人员的治疗。他们最好是可以自己进行治疗或尝试其他完全不同的新疗法。
When the researchers
followed up with the patients six months later, here’s what they
found…
半年后研究人员跟进了这些患者的情况，下面是他们的发现...
In the medication only group, 38% of patients relapsed into
depression.
In the exercise and medication group, 31% of patients relapsed into
depression.
In the exercise only group, only 8% of patients relapsed into
depression.
You can see the results of the study in the graph below. Notice
that over 85% of patients in the exercise only group remained
depression free after 6 months on their own.
在只使用药物治疗的组1中，38%的患者久病重发。
在结合了运动锻炼和药物治疗的组2中，这个百分比是31%。
在只接受运动锻炼的组中，只有8%的患者再度发生抑郁症状。
你可以从下面的图表中看到这项研究的结果。请特别注意在只接受运动锻炼的组3中，有85%的病人在6个月后仍然保持着正常的状态没有旧病复发。
What made the difference?
是什么造成了其中差异？
Why Exercise Outperformed Medication
为什么运动比药物效果更好？
Dr. Blumenthal and his colleagues described the differences between
exercise and medication like this…
Blumenthal医生和他得同事是这样描述运动与药物之间区别的：
One of the positive psychological benefits of systematic exercise
is the development of a sense of personal mastery and positive
self–regard, which we believe is likely to play some role in the
depression–reducing effects of exercise.
系统锻炼的正面心理学效果之一，是形成了自我控制并增强了自尊，我们相信正是这些对运动减轻抑郁的效应有一定的作用。
In other words, exercise confirms your new identity to yourself. It
changes the type of person that you believe that you are and proves
that you can become better. (I’ve previously said that the
self–confidence that comes with exercise is one of the biggest
benefits of weight training.)
换句话说，锻炼确定了个人对自我新品质的认同。它改变了你对自我的旧印象，证明你可以做得更好。（我曾经说过锻炼带来的自信是体重训练里最大的收获。）
This philosophy directly aligns with our community’s focus on
identity-based habits. It doesn’t matter if you’re battling
depression, working to lose weight, or trying to create work that
matters. Your identity — the type of person that you believe that
you are — is what dictates how far you’ll go in any
endeavor.
这个逻辑与我们社会重视影响个人品质的习惯完全吻合。不管你是对抗抑郁症，积极减肥，或是创造重要的工作。你的自我认同——你相信自己是什么类型的人——决定了你在任何一个领域能走多远。
When it comes to beating depression over the long–term, this is
what makes exercise more powerful than medication. It’s not that
medication doesn’t work — it does. But exercise does something that
medication doesn’t. It proves a new identity to yourself. Each time
you finish a workout, you reap the benefits of an increased sense
of self–confidence. The cumulative impact of these “small wins” is
enormous.
当对抗抑郁变成一个长期过程，锻炼的作用就显得比药物治疗更加重要。并不是药物无效--它有效。但是锻炼有药物没有的作用。锻炼向你证明了一个新的自我。每当完成一次锻炼，你的自信都得到增强。这种积少成多的累加的效应是巨大的。
In the words of the researchers, patients who only used medication
had the following internal thoughts…
研究人员的说法是，只用药物治疗的病人们，内心有这样的想法：
Instead of incorporating the belief “I was dedicated and worked
hard with the exercise program; it wasn’t easy, but I beat this
depression,” patients might incorporate the belief that “I took an
antidepressant and got better.”
他们不是相信“我要很专注并且很努力参加锻炼项目，虽然不容易，但是能打败抑郁”，而是相信“我吃了抗抑郁药，就会变好。”
It seems small, but this subtle shift in empowerment and
self–confidence is huge. It’s your identity that carries you to
success.
看起来这点差异很小，但这小小偏移对于力量信仰和自信心来讲是巨大的。带你走向成功的，正是你的自我评价。
If you believe that you’re the type of person who doesn’t miss
workouts, then you’re going to get in great shape.
If you believe that you’re the type of person who overcomes
uncertainty, then you’ll succeed when you face a
challenge.
If you believe that you’re the type of person who puts others
first, then you’ll live a life of service.
But no matter what, it’s your identity that carries you to
long–term success. And this is where medication falls short. It
treats your symptoms, but doesn’t rebuild your identity.
带你走向成功的，正是你的自我评价。
如果你相信自己是从不缺席锻炼的人，你将得到一个好体形。
如果你相信自己是能够克服不确定性的人，面对挑战，你总能成功。
如果你相信自己是总是将他人放在前面，你将收获一个服务他人的人生
但是无论怎样，只有你的自我品质才能让你取得长远的成功。而这一点，正是药物缺乏的作用。它能治疗症状，却不能帮你重塑自我。
Cut Your Risk of Depression by Half
将抑郁的风险减半
As the researchers sorted through the data, they discovered that
for every 50 minutes of exercise added each week, the rate of
depression fell by half. In other words, if you’re not exercising
right now, then adding just 1–hour of walking per week will cut
your risk of depression by 50%.
研究人员从数据中发现，每周每增加50分钟锻炼时间，抑郁的比例下降一半。换句话说，如果你现在还没有开始锻炼，每周多花1小时散步，都可以讲抑郁的风险减少50％。
The same holds true if you’re already an exerciser. Let’s say that
right now you exercise for 5 hours each week. Bumping it up to 6
hours will cut your personal risk of depression by half.
这个规律对已经在锻炼的人也同样有效。假设你现在每周锻炼5小时，增加到6小时，也能将抑郁风险减半。
I’m sure there is an upper limit to this at some point, but the
evidence is clear: exercise often and it’s more likely that you’ll
enjoy the rest of your life.
当然，增加锻炼时间的效果一定有上限，证据确凿的是：经常锻炼，你的余生更有可能过得很快乐。
How You Can Apply This To Your Life
如何运用到你的生活
If you’re struggling with depression, then the application of this
article should be obvious. (And if you know someone battling with
depression, then please share this research with them. It might
help them turn the corner.)
如果你正因抑郁症而挣扎，那么应用这篇文章会带来很明显的效果。（如果你认识正与抑郁症抗争的人，请分享这篇文章给他们。这会帮助他们度过难关。）
But even if you consider yourself to be a happy person, the
principle of proving your identity to yourself can apply to
virtually any goal you want to achieve.
即使你认为自己是个快乐的人，确认你的自我价值感也能应用到你想达成的任何目标。（好像有点奇怪= =）
Pick a daily habit that will strengthen your sense of self–worth
and solidify your identity. For example, you could try meditation,
exercise, writing, or creating art.
选择一个日常习惯，这样可以增强你的自我价值感，巩固你的存在感。例如，你可以试一试冥想，锻炼，写作，或者艺术创作。
Whatever you choose, pick it now, start small, and begin proving to
yourself that you can become the type of person you want to become.
Tiny habits, when repeated consistently, can be the difference
success or failure, confidence or doubt, and even happiness or
depression.
不管你选择做什么，现在就做起来，从小的目标启动，并显示出自己开始变成想要成为的类型的人。只要能够持续重复，小习惯也能成为决定成功或是失败、自信或是疑惑、甚至快乐或是抑郁的因素。
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