【正文】 our professor makes you feel stupid in class, or you have big fight with a friend and you just can39。t stop replaying the scene in your head for days, sometimes for weeks on end.比如你的老板沖你發(fā)脾氣，或是教授在課上讓你感到愚蠢，或是你和好朋友吵架了，然后你不斷的在腦海里回放當(dāng)時的情況，好幾天甚至好幾個禮拜都不停。Ruminating about upsetting events in this way can easily bee a habit, and it39。s a very costly one.反復(fù)回味不愉快的事很容易變成習(xí)慣而這個習(xí)慣代價很大。Because by spending so much time focused on upsetting and negative thoughts, you are actually putting yourself at significant risk, for developing clinical depression, alcoholism, eating disorders, and even cardiovascular disease. 因為當(dāng)你在不愉快和負面的事情上花這么多時間，你把自己放在一個非常危險的境地,可能誘發(fā)抑郁，酗酒，飲食失調(diào)甚至心血管疾病。The problem is the urge to ruminate can feel really strong and really important,so it39。s a difficult habit to stop.問題在于那種反復(fù)回味的需要變得非常強烈，非常緊迫，所以這種習(xí)慣會很難打破。I know this for a fact, because a little over year ago, I developed the habit myself.我知道事實如此，因為就在一年多以前，我自己就經(jīng)歷了這個習(xí)慣。You see, my twin brother was diagnosed with stage III nonHodgkin39。s lymphoma.我的雙胞胎哥哥被確診為三期非霍奇金淋巴瘤。His cancer was extremely aggressive.他的癌癥來勢洶洶。He had visible tumors all over his body.全身都有看到的腫瘤。And he had to start, and I couldn39。t stop thinking about what he was going through.他要做一輪大劑量的化療，我情不自禁去想他所經(jīng)歷的這一切。I couldn39。t stop thinking about how much he was suffering, even though he never plained, not once.情不自禁去想他受的這些罪，盡情他從抱怨過，一次都沒有。He had his incredibly positive attitude.他有著這種不可思議的積極態(tài)度。His psychological health was amazing.他的心理健康程度太了不起了。I was physically healthy, but psychologically I was mess.我身體上很健康，但心理上我那時是一團糟。But I knew what to do.但我知道該怎么做。Studies tell us that even a twominute distraction is sufficient to break the urge to ruminate in that moment.研究表明，哪怕只是分心短短兩分鐘都足以打破那一刻你窮思竭慮的需求。And so each time I had a worrying, upsetting, negative thought, I forced myself to concentrate on something else until the urge passed.所以每次當(dāng)我擔(dān)心 ，煩惱，或帶有負面情緒時，我就強迫自己專注于其他事情，直到那種感覺過去。And with in one week, my whole outlook changed and became more positive and more hopeful.僅僅一周時間，我的視角就全變了變得更積極，更充滿希望。Nine weeks after he started chemotherapy, my brother had a CAT scan, and I was by his side when he got the results.做了化療九周之后，我哥哥做了電腦斷層掃描，出結(jié)果的時候，我就在他身邊。All the tumors were gone.所有的腫瘤都消失了。He still had three more rounds of chemotherapy to go, but we knew he would recover.他還得再做三輪化療，但我們知道他能恢復(fù)。This picture was taken two weeks ago.這張照片是兩周前照的。By taking action when you39。re lonely, by changing your response to failure, by protecting your selfesteem, by battling negative thinking, you won39。t just heal your psychological wounds, you will build emotional resilience, you will thrive.當(dāng)你在孤獨的時候采取行動，當(dāng)你保護自己的自尊心，當(dāng)你與負面的想法做斗爭，你不僅可以治愈心理上的創(chuàng)傷，你會建立起情緒恢復(fù)能力，你會變得更強。A hundred years ago, people began practicing personal hygiene,and life expectancy rates rose by over 50 percent in just a matter of decades.一百年以前，人們開始注重個人衛(wèi)生，人的壽命延長了50%還多，這僅用了十年就實現(xiàn)了。I believe our quality of life could rise just as dramatically if we all began practicing emotional hygiene.我相信，我們的生活質(zhì)量也會有同樣程度的提高，如果我們開始關(guān)注情緒上的保健。Can you imagine what the world would be like if everyone was psychologically healthier?能想像一下么，這個世界會是什么樣子如果每個人都在心理上更健康？If there were less loneliness and less depression? 如果世上少一些孤獨和抑郁If people knew how to over e failure?如果人們了解如何走出失敗的陰影If they felt better about themselves and more empowered?如果人們更自信，充滿力量。If they were happier and more fulfilled?如果人們更幸福，更滿足。I can, because that39。s the world I want to live in, and that39。s the world my brother wants to live in as well.我能，因為那是一個我想置身其中的世界，也是我哥哥想置身其中的世界And if you just bee informed and change a few simple habits, well, that39。s the world we can all live in.只要你了解這些知識，并改變一些簡單的習(xí)慣，那將是一個我們都能 置身其中的世界。Thank you very much.非常感謝