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We have a lot of words for unpleasant experiences: We can call it negative mood, we can call it stress, we can call it trauma.
我们有很多词可以形容不愉快的经历：我们可以称之为负面心情、压力或创伤。
All of these words have something in common, and what they have in common is they all refer to events that are really metabolically expensive.
所有这些词都有一个共同点，这个共同点就是它们指的都是一些消耗大量代谢的事情。
Trauma: it's an experience that is constructed like any other experience is constructed- that doesn't trivialize it.
创伤：它是一种被构建起来的体验，就像其他体验一样--这并不是小看了创伤。
That just shows you the real power of predictions in the economy of your everyday life.
它展示的是预测在日常生活中真正的力量。
What's happening when an adverse experience becomes traumatic: The brain is weighting that experience very heavily in its future predictions.
当不良经历变成创伤性经历时，会发生这样的事：大脑在对未来的预测中，非常重视这件事。
From a metabolic standpoint, it's always better to predict and correct, than it is to react.
从新陈代谢的角度来看，预测和纠正总是比反应更好。
The traumatic event is re-experienced again and again and again, which only strengthens those connections, and only makes those predictions more likely in the future.
创伤性经历被一遍又一遍地重新体验，这只会加强这些联系，只会让未来更有可能出现这些预测。
And the reason why a brain would do this is to avoid missing a threat.
大脑之所以这么做，是为了避免漏掉任何威胁。
The brain is building a model of the world as a threatening place, and it's constantly preparing the body to deal with that over and over and over again.
大脑把世界当成了一个存在威胁的地方，以此建立模型，而且它在不断地训练身体去为这件事做好准备。
And then the brain continues to make those predictions, continues to model that world, and hasn't updated itself.
然后大脑会继续做出这种预测，继续模拟这个世界，不会自我更新。
This idea that trauma lives in your body or that your body somehow carries with it, the mark of trauma.
这种创伤存在于你体内，或者你的身体携带着创伤印记的说法。
It's based on this idea that you have this animalistic part of a brain and that this somehow leads to adversity, trauma, marking your body, and you feeling the consequences of the trauma in your body- and then treatments are designed to remove those marks from your body.
它的基础是你的大脑中有兽性的部分，它以某种方式导致逆境、创伤，在你的身体上留下印记，你会在你的身体上感受到创伤的后果--然后治疗的目的是消除你身体上的这些印记。
And it turns out that many of the treatments that I'm familiar with actually do show really good evidence of working, but they don't work because you have a cockroach brain or a lizard brain, and they don't work because trauma is marking your body.
事实证明，我所熟悉的很多治疗方法确实都产生了很好的效果，但它们不起作用是因为你有蟑螂或蜥蜴的大脑，它们不起作用是因为创伤在你的身体上留下了印记。
Your body does not keep the score, your brain keeps the score. And your body is the scorecard.
你的身体不会记分，你的大脑才会记分。而你的身体是计分卡。
Your experience of your body is actually constructed and experienced in your brain.
你身体的体验其实是在大脑中构建和体验的。
Your body isn't what needs to be healed.
需要治愈的不是你的身体。
What needs to change is your brain's predictions because those predictions are what construct your experience of your body in the world, and you have to find a way to break that cycle.
需要改变的是你大脑中的预测，因为这些预测构建了你身体的经历，你必须找到办法打破这个循环。
You are not trapped in traumatic predictions.
你不能被困在创伤预测中。
It is possible to change with a number of different methods.
采用一些措施，是可以改变它的。
The kind of dominant treatments for trauma like yoga, the use of psychedelics, and sometimes, dance therapy, or something embodied, like theater- those are all really good ways of altering your predictions.
治疗创伤的主要方法，比如瑜伽、迷幻药的使用，有时还有舞蹈疗法，或者一些具体的东西，比如戏剧--这些都是改变你的预测的好方法。
Partly what you're doing is creating new experiences for yourself to flesh out and make more flexible your brain's ability to predict differently in the future.
你所做的是为自己创造新的体验，充实自己，让大脑去更灵活地预测未来。
You could describe the brain as a scientist, you know, a scientist with a hypothesis- that's what a set of predictions are.
你可以把大脑描述成一个科学家，一个有假设的科学家，那其实就是预测。
It's a belief, a guess about what sensations are about to happen, and why they happen.
它是一种信念，是一种关于什么感觉即将发生，以及它们为什么会发生的猜测。
That's where those emotions come from.
情绪就来源于这里。
And so like a good scientist, you could test and see which hypothesis is the correct one.
所以就像优秀的科学家一样，你可以测试，看看哪个假设是正确的。
That is something that, when you're recovering from trauma, it's really important to do because the arousal that you might feel might have something to do with your uncertainty about which category is the right one.
当你从创伤中恢复的时候，这是很重要的，因为你可能感受到的觉醒可能与你不确定哪一类是正确的有关。
And the only way to figure that out is to get more information.
唯一的解决办法就是获取更多信息。
Some people might be concerned that what I'm saying is that trauma is in your head, and I am saying trauma is in your head, but everything is in your head.
有些人可能会担心我说的是创伤在你的大脑中，我说创伤在你的大脑中，但一切都在你的大脑中。
Every beautiful sunset that you see, every hug that you feel, every delicious drink that you have- everything is in your head.
你看到的每一个美丽的日落，你感受到的每一个拥抱，你喝到的每一杯美味的饮料--一切都在你的大脑里。
It is possible to recover from trauma.
人们是可以从创伤中恢复的。
That doesn't mean that traumatic memories won't rear their ugly heads at some time in the future but they don't have to dominate your brain's predictions.
这并不意味着创伤性记忆不会在未来的某个时候出现，但它们不会主导你大脑的预测。
And the fact that you have some control over how to manage that content is a gift.
事实上，如果你能控制对这些内容的管理，这就是一种天赋。
