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We live in a world where the threats that we face are probabilistic: Terrorists might attack.
我们所生活的世界面临各种可能的威胁：恐怖分子可能会发动袭击。
The economy might nose dive, right?
经济可能会急转直下，对吧？
These are 'probabilistic dangers.'
这些都是“概率危险”。
The problem is, the brain's designed not to turn off the fear response until a danger is gone completely.
问题是，在危险完全消除之前，我们的大脑生来是不会关闭恐惧反应的。
But probabilistic dangers never are gone completely so we tend to be a little more hyperreactive.
但概率危险永远不会完全消失，所以我们往往会更敏感一些。
So how do you tune up the nervous system rather than having to reach for psychopharmaceuticals?
那么，你该如何调整自己的神经系统，而不是被迫去依赖精神药物呢？
I often define 'peak performance' as getting our biology to work for us rather than against us.
我经常把“巅峰表现”定义为让我们的生理机能为我们服务，而不是与我们作对。
What I'm really talking about are the systems underneath what we call motivation, learning, creativity, and flow.
我所说的是被我们称为激励、学习、创造力和心流之下的系统。
'Flow' is an optimized state of consciousness where we feel our best and we perform our best.
“心流”是一种优化的意识状态，在这种状态下，我们感觉最好，我们表现最好。
The research says there are three tools you can reach for: Gratitude has really precise impacts on the brain and anxiety.
研究表明，你可以借助三种工具：感恩对大脑和焦虑有非常确切的影响。
I like to write down 10 things that I'm grateful for and I write down each one three times.
我喜欢写下我感激的10件事，每件事我都写三遍。
Gratitude is literally you're just pointing out to the brain things that have already happened that are good.
从字面上讲，感恩就是你只向大脑反馈已经发生的好事。
And it tilts this ratio so we're taking in a lot less negative stuff.
它只往积极的一面倾斜，所以我们吸收的负面信息要少得多。
This, by the way, lets more novel stuff come through.
顺便说一句，这继而会产生很多新东西。
Gratitude can work as a 'flow trigger' that way.
通过这种方式，感恩就相当于“心流触发器”。
The second one is mindfulness- 11 minutes a day of mindfulness practice.
第二个是正念--每天11分钟的正念练习。
You know, follow your breath, focus meditation basically, is enough to really calm down your nervous system, make you less emotional-reactive.
也就是，跟随你的呼吸，集中冥想，让你的神经系统完全平静下来，让你不那么情绪化。
Your third option is exercise- 20 to 40 minutes worth of exercise is enough.
第三是锻炼--20到40分钟的锻炼就足够了。
And if you're exercising for mental hygiene, right, for cognition, and I wanna get into flow, you wanna exercise until basically the voice in your head gets really quiet and your lungs open up.
如果你锻炼是为了心理健康，对，是为了认知，而我想进入心流状态，你要锻炼到脑海里的声音变得非常安静，肺部打开。
Both things happen because there's a global release of nitric oxide, it's a gaseous, signaling molecule that's sort of everywhere in the body.
出现这两种情况，都是因为一氧化氮的全面释放，它是一种气体信号分子，几乎遍布人体各处。
One of the things it does is it flushes stress hormones out of your system.
它的作用之一就是把你体内的压力荷尔蒙排出体外。
It'll reset the nervous system sort of back to baseline, back to zero.
它会将神经系统重新设置到起点处，重新归零。
When I talk about peak performance, we always emphasize 'cognitive literacy': understanding what's going on in the brain and the body when we're performing at our very best.
说到巅峰表现时，我们总是强调“认知素养”：以最好的状态表现，了解大脑和身体正在发生什么。
Now this is difficult in the modern world because most of us tend to be a little hyperanxious.
这在现代社会是很困难的，因为大多数人都倾向于有一点过度焦虑。
Daily problems that we all deal with- anxiety, depression, right?
日常我们都需要面对--焦虑、抑郁，对吧？
We now know, for example, that a 20-minute walk in the woods will outperform most antidepressants on the market.
例如，现在我们知道，在树林里步行20分钟的效果比市场上大多数抗抑郁药物更好。
If you take a walk in a part of nature where you haven't been before, you're not only gonna get serotonin, that calming chemical, you're gonna get the dopamine from novelty and complexity and unpredictability.
如果你去一个从未去过的地方散步，你体内不仅会产生镇静的化学物质5-羟色胺，你的身体还会因为新奇、复杂和不可预测而产生多巴胺。
So you're gonna get some feel good, happy juice and some calm.
所以你会感觉良好，很愉悦，很平静。
And these are great tools to be able to reach for in times of stress rather than having to reach for psychopharmaceuticals.
有压力的时候，这些都是可以采取的好方法，而并非一定得服用精神药物。
On a certain level, we have a drug store in our brain, the neurochemicals that show up in flow: so dopamine, norepinephrine, anandamide, endorphins, and serotonin.
在某种程度上，我们的大脑中有一个药物储备器，即在心流状态下出现的神经化学物质：多巴胺、去甲肾上腺素、去甲肾上腺素、内啡肽和5-羟色胺。
If you were to try to cocktail the street drug version of that, right, you're trying to blend like heroin and speed and coke and acid and weed- and point is, you can't do it.
如果你想把这些物质混合在一起，没错，就像是把海洛因、速度、可卡因、酸和大麻混合在一起，问题是，我们做不到这样。
It turns out the brain can cocktail all of 'em at once, which is why people will prefer flow to almost any experience on Earth.
事实证明，大脑可以同时将所有这些物质混合在一起，所以在各种各样的体验中，人们更喜欢心流状态。
It's our favorite experience.
它是我们最喜欢的体验。
It's the most addictive experience on Earth. Why?
它是地球上最令人上瘾的体验。为什么？
'Cause it cocktails five or six of the largest pleasure drugs the brain can produce.
因为它混合了大脑能产生的五六种最大的快感药物。
We're all capable of so much more than we know.
我们都有能力做到不敢想象的事。
That is a commonality across the board.
这是一个普遍的共性。
That's the largest lesson that 30 years in studying peak performance has taught me.
这是我30年来研究巅峰表现学到的最大一课。
And one of the big reasons is we're all hardwired for flow, and flow is a massive amplification of what's possible for ourselves.
其中一个很大的原因是，我们生来就会心流，而心流是对我们的可能性的无限放大。
