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Just going to take a minute here to check my feed...
我要花点时间检查一下我的消息......
Awww.
哇哦。
New post in this cat Flooffy, yes love, not like, mmhm.
在这个有关猫的上账号中有新帖，恩我喜欢，这个不太喜欢。
Why are shark attacks are trending?
为什么鲨鱼袭击流行起来？
Oh, drone footage.
无人机拍摄的画面。
Yup, that'll do it.
是的，可以的。
Oh...
哦......
Looks like Hank and Stefan were hanging out at Olivia's last night.
看来汉克和斯特凡昨晚到奥利维亚家里去玩了。
They look like they had fun.
他们看起来很开心。
I wonder what they were doing there.
我想知道他们都在那干了什么。
Was anyone else there?
还有其他人吗？
Why wasn't I invited?!
为什么不邀请我？！
Do they not like me?!?!
他们不喜欢我吗？！？！
You might have experienced this downward spiral of emotion we call FOMO, or the fear of missing out.
你或许经历过这种称为FOMO的情绪下陷式循环，或者是害怕错过某事。
We live in a digital age, where you can make connections and have instant access to other people's lives with the tap of a finger.
我们生活在一个数字化的时代，你可以在这里建立联系，并且只需轻按手指就能立即访问其他人的生活。
But, the non-stop flood of content means you might come across something you weren't invited to.
但是，不断的信息涌入意味着你可能会遇到一些未被邀请去做的事情。
And that anxiety you feel can be awful — but luckily, psychologists have been studying what FOMO is and why it happens, and they've come up with a few tricks to combat it.
你为此而感到的焦虑很可怕。但幸运的是，心理学家们一直在研究什么是FOMO，为什么会出现FOMO，他们想出了一些对付它的技巧。
The buzzy acronym is thought to have originated in the world of marketing and business in the early 2000s, but with the rise of internet culture, it has become a widespread phenomenon.
人们认为这个时髦的缩写词起源于21世纪初的市场营销和商业界，但随着互联网文化的兴起，它已经成为一种普遍的现象。
But it isn't a new one.
但它并不是新鲜的东西。
You see, FOMO is really just a modern take on our innate need to belong to a group — a need which traces all the way back to our earliest ancestors that formed social groups for survival.
FOMO真的只是对我们天生属于一个群体的需要做出的一种适应当下趋势的理解，这种需要可以追溯到我们最早的祖先，他们为了生存而形成了社会群体。
Our species is exceptionally social.
我们的物种是非常群居化的。
More so than any other primate species to our knowledge, we have evolved to rely on cooperatively living in groups to survive.
据我们所知，我们比其他灵长类动物更依赖于群居合作来得以生存。
And that's great, except that when survival relies on inclusion, being left out may literally be a death sentence.
这很好，除了当生存依赖于包容时，被排除在外可能意味着判处死刑。
So it's no wonder that humans start to feel a bit anxious when they see members of their social group doing awesome things without them.
因此，当人们看到自己的社会群体成员在没让他们参与的情况下做超棒的事时，会开始感到有点焦虑。
Of course, nowadays, you won't be left in the wild alone to fend for yourself if you're not invited to a party.
当然，现在，如果你未被邀请去参加一个聚会，你不会在野外落单而要去自谋生路。
But it still kind of feels that way — and you still experience a stress response to the perceived threat.
但这种感觉仍然存在，你仍然会对感知到的威胁产生压力反应。
Like other fears, FOMO is triggered by activity in the amygdala, the part of the brain that controls the "fight or flight" response.
和其他的恐惧感一样，FOMO由杏仁核的活动触发。杏仁核是大脑控制“战斗或逃跑”反应的部分。
And that stress hurts.
压力会伤害到你。
It doesn't matter that there's no direct damage to your body occurring — several studies have demonstrated that the effects of social pain, like being excluded or experiencing a loss, really do activate the same parts of the brain as physical pain.
未对身体产生直接的伤害并不重要，几项研究表明，社交疼痛的影响，比如被排除在外或经历损失，确实会像生理疼痛一样激活大脑的相同部位。
While all that explains why we feel FOMO, it doesn't really give us any clues to combating it.
尽管所有这些都解释了为什么我们会有FOMO的感觉，但它并未给我们任何与之抗争的线索。
The first step to figuring that out is being able to measure it.
解决这个问题的第一步是能够测量它。
So, a group of researchers in 2013 collected data from over 1000 participants to develop a psychological assessment tool which specifically measured FOMO.
因此，2013年，一组研究人员收集了1000多名参与者的数据，开发出一种专门测量FOMO的心理评估工具。
And they found that higher FOMO scores correlate with lower scores in mood, general well-being, and overall satisfaction with life circumstances.
他们发现，较高的FOMO分数与情绪、总体幸福感和对生活环境的总体满意度较低相关。
So, the FOMO is real, and it sucks.
所以，FOMO真实存在，而且很糟糕。
To understand how it develops psychologically, in more recent studies, researchers have started viewing the phenomenon through the lens of self-determination theory.
为了解它在心理上的发展过程，在最近的研究中，研究者们开始从自我决定理论的角度来看待这一现象。
That states that humans have three innate psychological needs for proper psychological development and self-motivation: Autonomy, Competence, and Relatedness.
这表明人类具有三种天生的心理需求，以获得适当的心理发展和自我激励：自主性、能力感和关联性。
Autonomy is the need to be self-sufficient, competence is the desire to excel at something, and relatedness is the need to belong and be connected with others.
自主性是自给自足的需要，能力感是想在做某件事时能够做到出类拔萃的愿望，而关系性是归属他人并与他人发生联结的需要。
Essentially, your fulfillment in these three areas explains what motivates you, both internally and externally.
从本质上来说，你在这三个方面的成就感能够解释你的内在和外在动力。
And research has suggested that when these needs aren't met, that's when we feel FOMO.
研究表明，当这些需求得不到满足时，我们就会体会到FOMO。
Studies have found negative correlations between FOMO and psychological needs satisfaction.
研究发现，FOMO与心理需求满意度呈负相关。
And in particular, people who score low on relatedness or high on needing to belong experience more FOMO.
尤其是，那些在人际关系方面得分低或需求归属感方面得分高的人都会经历更多的FOMO。
Which makes sense — if you feel less connected to your peers, you feel more anguish at the idea of being left out.
这是有道理的，如果你觉得与同龄人的联系不那么紧密，你会对被排除在外感到更加痛苦。
Researchers have also found that FOMO is exacerbated by something called individual relative deprivation: the degree to which a person feels they are being deprived of something they should have based on social norms.
研究人员还发现，所谓的个体相对剥夺会加剧FOMO，即一个人感觉到自己被剥夺了基于社会规范应有东西的程度。
Basically, FOMO seems to be worsened by comparing yourself to your social peers, especially if those peers seem to be better or happier than you.
基本上，与社会中的同龄人相比，FOMO似乎更糟，尤其是和那些看起来比你更优秀或更快乐的同龄人进行比较时更加明显。
And nothing sets you up for constant comparison with your peers like social media.
没有什么比社交媒体更能让你与同龄人进行持续性的比较。
That's probably why FOMO is strongly tied to social media use.
这可能就是FOMO与社交媒体使用紧密相关的原因。
Studies have found that high FOMO scores correlate with increased Facebook use, even when people find using social networking to be stressful.
研究发现，FOMO得分高与脸书使用量增加相关，即使人们发现使用社交网络会带来压力时情况依然如此。
So it may be a vicious cycle — you feel FOMO, so you check social media, and that only proves you are missing out, so the feeling deepens.
所以，这可能是一个恶性循环。你感觉到了FOMO，所以就查看社交媒体，而这只能证明你错过了很多事情，从而加深了这种感觉。
But it doesn't have to be that way.
但不一定要这样。
Studies have also found that FOMO correlates with authentic self-presentation on social media — that is, actually sharing your real feelings and what you're doing in life, rather than a glossier version.
研究还发现，FOMO与社交媒体上真实的自我展示相关。也就是说，实际上是分享你的真实感受和你在生活中所做的事情，而不只是摆出一个比较光鲜的样子。
That, in turn, is associated with better well-being, presumably because being real fosters more meaningful connections.
反过来，这又与更好的幸福感联系在一起，大概是因为真正的幸福感增进了更有意义的联结。
And this might explain the somewhat murky conclusions studies have come to regarding social media use and things like depression.
这或许可以解释一些研究得出的关于使用社交媒体和抑郁症等问题的模糊结论。
For some people — like those with low FOMO, or whose FOMO leads them to be more real — it's possible that being online is harmless, or even helps foster connections.
对一些人来说，比如那些FOMO得分低的人，或者是那些FOMO让他们变得更真实的人，上网可能是无害的，甚至有助于增进联结。
But for others, especially people with high FOMO, scrolling through Twitter or Facebook and seeing all the fun they're not having could worsen their anxiey.
但对其他人来说，尤其是FOMO得分高的人，在推特或脸书上滚动，看到他们没有参与的所有乐趣，可能会加重自己的焦虑感。
Since social media is one of the primary ways we connect as a society,
由于社交媒体是我们作为一个社会的主要联结方式之一，
more research is needed to understand how our constant exposure to other people's lives influences FOMO or is influenced by FOMO, and whether it varies by person or by platform.
因此需要更多的研究来了解我们与他人生活的持续性接触如何影响FOMO，又或是受到FOMO的影响，以及它是因人而异还是因平台不同而存在差异。
Even without fully understanding the relationship between social media and FOMO, though, psychologists have a few ideas as to how to feel less of it.
即使没有完全理解社交媒体和FOMO之间的关系，心理学家也有一些关于如何减少对它的感觉的想法。
FOMO stems from outward perceptions, so to combat it, the research suggests turning inward to reflect on your own motivations and happiness — in other words, self-care.
FOMO源于外在的感知，因此为了与之抗争，研究建议向内反省自己的动机和快乐。换句话说，就是做到自我照护。
Some people find that journaling, meditation, and other mindfulness practices are good ways to reflect inwards instead of focusing on what's happening — or not happening — around you.
有些人发现，写日记、冥想和其他正念练习是向内反思的好方法，而不是专注于你周围正在发生或没有发生的事情。
The key is breaking the loop of being stuck in FOMO, and to be in the present moment.
关键是要打破被困在FOMO的循环之中，要活在当下。
So, the next time you find yourself wishing that you could experience what others have in your social media feed, unplug and focus on yourself by experiencing something that brings you joy instead.
所以，下一次当你发现自己希望体验到别人在你的社交媒体中所拥有的感觉时，停止浏览，通过体验给你带来快乐的事情而将注意力集中到自己身上。
After all...YOLO!
毕竟，这是你自己的生活！
Of course, every once in a while, you might feel like you're missing out because you are — like, if you're not watching Crash Course Business: Soft Skills.
当然，每隔一段时间，你可能会觉得自己错过了什么事情，比如说如果你没看速成商务课程：软技能的话。
It's produced by Complexly, just like SciShow Psych.
这个节目和心理科学秀节目一样，由Complexly制作。
And in it, Evelyn From the Internets teaches you how to tackle the job search and use the skills you already have to stand out in the workplace.
在这个节目中，互联网通伊夫林教你如何解决求职问题，并且运用你所拥有的技能在职场中脱颖而出。
She goes over everything from written and spoken communication, to resumes, interviewing, negotiations, time management, and teamwork.
她从书面交流和口头交流开始介绍，涵盖简历、面试、谈判、时间管理和团队合作等方面的内容，包罗万象。
There are 17 episodes in all, and you can check out the first video about building trust by clicking the link in the description!
共有17集，你可以点击描述部分的链接来收看第一个视频，这个视频是关于建立信任。
