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急诊室的医生帮你梳理“疯狂忙碌”的生活 – 译学馆
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急诊室的医生帮你梳理“疯狂忙碌”的生活

An ER doctor on triaging your "crazy busy" life | Darria Long

Raise your hand, and be honest,
如果你曾经用“疯狂忙碌”这个词
if you’ve used the phrase “crazy busy”
形容过你一天 一周 一月的生活
to describe your day, your week, your month.
请诚实地举个手
I’m an emergency-room doctor,
我是一名急诊室医生
and “crazy busy” is a phrase you will never hear me use.
我从来不用“疯狂忙碌”这个词
And after today,
从今往后
I hope you’ll stop using it, too.
我希望你也不再使用它
Here’s why you cannot afford to use “crazy”
下面解释一下 为什么你不能用“疯狂”
to describe your busy.
来形容你的忙碌程度
Because when we are in what I refer to as Crazy Busy Mode,
当陷入到我所称的“疯狂忙碌”模式时
we are simply less capable of handling the busy.
我们只是缺少一些应对忙碌的能力
Here’s what happens.
情况是这样的
Your stress hormones rise and stay there,
你体内的应激激素上升并保持高水平
your executive function in the prefrontal cortex declines.
前额皮质中的执行功能下降
That means your memory, your judgment, your impulse control deteriorate,
也就是说你的记忆力 判断力 冲动控制力变糟了
and the brain areas for anger and anxiety
而大脑中负责愤怒和焦虑的区域
are activated.
正处于活跃状态
Do you feel that?
能感受到吗?
Here’s the thing.
事实上
You can be as busy as an emergency department
你可以如同在急诊室工作那么忙
without feeling like you’re crazy busy.
却不感到“疯狂忙碌”
How?
怎么做到?
By using the same tactics that we use.
跟我们使用同样的技巧
Our brains all process stress in similar fundamental ways.
人类大脑制造压力的基本方法类似
But how we react to it
但据研究显示
has been shown by research to be modifiable,
我们应对压力的方式是可以调整的
whether it’s emergencies or just daily, day-in, day-out stress.
不论这压力来源于紧急情况还是日常生活
Now contrast Crazy Busy Mode
现在来对比一下“疯狂忙碌”模式
with how I think of us in the ER — Ready Mode.
和我们急诊室的“准备就绪”模式
Ready Mode means whatever comes in through those doors,
“准备就绪”模式是指不管何事找上门
whether it’s a multiple-car pileup,
是连环追尾事故
or a patient having chest pain while stuck in an elevator,
还是困于电梯间的胸痛患者
or another patient with an item stuck where it shouldn’t be.
或是别的什么毛病的患者
When you know you’re dying to ask.
你知道自己等不及想问个清楚
[Laughter]
[笑声]
Even on those days when you would swear you were being punked,
即便是在你被耍得想骂人的时候
we’re not afraid of it.
我们都不怕
Because we know
因为我们清楚
that whatever comes in through those ER double doors,
不论从急诊室大门进来的是什么事
that we can handle it.
我们都能应付
That we’re ready.
我们准备好了
That’s Ready Mode.
这就是“准备就绪”模式
We’ve trained for it,
我们受过这种训练
and you can, too.
你也可以
Here’s how.
下面说说方法
Step one to go from Crazy Mode to Ready Mode
从“疯狂”模式调整为“就绪”模式
is to relentlessly triage.
第一步是严格分类
In Crazy Mode, you’re always busy, always stressed,
“疯狂”模式下 你忙个不停 压力重重
because you’re reacting to every challenge with the same response.
因为你以同样的方式应对每个挑战
Contrast that with Ready Mode,
与之相比 “准备就绪”模式下
where we triage,
我们会做分类
which means we prioritize by degree of urgency.
意思是按照任务的紧急程度确定优先顺序
This isn’t just a nice way to get your to-do list done.
这不仅是完成任务清单的好方法
Work by Dr. Robert Sapolsky shows
另外Robert Sapolsky教授的研究表明
that individuals who cannot differentiate threat from non-threat
那些不能分辨威胁与否
and react to everything with the same response
而且对每件事做出相同反应的人
have double the level of stress hormones.
体内应激激素水平是其他人的两倍
Which is why this is the first skill to learn.
这就是首先学习该技巧的原因
You can’t take care of them all at once,
你不可能同时解决所有事情
but you don’t have to.
但你也不必如此
Because we triage.
因为我们会分类
Red — immediately life-threatening.
红色代表随时危及生命 需立即抢救
Yellow — serious, but not immediately life-threatening.
黄色代表病情严重 但无即刻生命危险
Green — minor.
绿色代表症状轻微
And we focus our efforts first on the reds.
我们优先把精力放在红色任务上
Now hear this.
听听这个
Part of the problem in Crazy Mode
“疯狂”模式的部分问题在于
is that you are reacting to everything
你把每件事情都当做
as if it is red.
红色任务来处理
So start by triaging correctly.
因此 从正确分类开始改变吧
Know your reds.
弄清楚你的红色任务
They’re what is most important and where you can most move the needle.
它们最为重要 是改变现状的关键所在
Now it’s easy to be confused by noise,
问题是我们很容易被噪音迷惑
but what is noisiest is not always what is most red.
但最嘈杂的不一定是最危急的任务
In fact, my severe asthmatic patient is most at risk
事实上 我的重症哮喘病人在悄无声息时
when he’s quiet.
病情最危重
But my patient over here, demanding that I bring her flavored coffee creamer,
但旁边那个嚷嚷着要调味咖啡奶精的病人
she’s noisy, but she’s not red.
她很聒噪但并不危急
I’ll give you an example from my own life.
我举一个我生活中的例子
Last spring, my house flooded,
去年春天我的房子被淹了
my one-year-old was in the ER,
我一岁的孩子在急诊室
I was supposed to do a fundraiser for my four-year-old’s school
我还得给我四岁孩子的学校筹款
and the final chapter of my book was beyond late.
而我的书最后一章超期了还没写完
Maybe not ironically, that was the chapter on stress.
或许没那么讽刺 但那一章是关于压力的
[Laughter]
[笑声]
My red tasks were getting my one-year-old better
当时的红色任务是治好我一岁的孩子
and finishing my book.
以及完成我的书
That was it.
就是这样
Remember, relentlessly triage.
记住 对任务严格分类
The house flood repair?
修整淹水的房子?
Well, once we had stopped and stabilized the damage,
只要忙完手头的事情 加固一下受损部分
it was no longer a red.
它就不再是红色任务了
It felt red,
它感觉像是红色任务
but it was in fact just noise.
但其实只是噪音而已
No, no really, it was quite noisy,
真的 当时环境相当嘈杂
this picture on the far right is me wearing earplugs
最右边那张照片是我戴着耳塞
to focus on my book,
在专心写书
while the floor is being mechanically dried around me.
而我周围 机器正在烘干地板
Know your reds,
弄清楚你的红色任务
and do not let your non-reds distract you from them.
别让非重要紧急的事情使你分心
By the way, it is liberating with a green task
顺带一提 绿色任务让人如释重负
to, every once in a while, be able to remind yourself,
可以时不时地提醒自己
“That’s a green task. No one’s going to die.”
“那只是绿色任务 没人有生命危险”
[Laughter]
[笑声]
It’s OK if it’s not perfect.
做得不完美也没关系
Now there’s one last triage level that we use in the worst scenarios.
最后还有一种分类 用于最坏的情况
And that is black.
那就是黑色
Those patients for whom there is nothing we can do.
对于标记为黑色的患者 我们无能为力
Where we must move on.
我们必须向前看 往前走
And although it is gut-wrenching,
纵使痛彻心扉
I mention it,
我这么说
because you each have your own equivalent black tasks in your life.
是因为每个人此生都各有各的黑色任务
These are items that you must take off your list.
它们是你必须从任务清单里划掉的项目
And I think many of you know what I’m talking about.
我认为在座很多人都明白我的意思
For me, this was the fundraiser.
对我来说 募捐就是黑色任务
I had to step down.
我不得不放弃
Because as we in the ER know,
因为我们急诊室的都知道
if you try to do everything,
如果你试着去做所有事情
you have no hope of saving your reds.
你就没有机会保住那些红色任务了
Step two to go from Crazy Mode into Ready Mode
从“疯狂”模式到“准备就绪”模式的第二步
is to expect and design for crazy.
是预料疯狂并为此提前策划
Half of handling crazy is how you prepare for it.
方法是减少一半需要应对疯狂的情况
So step one we triage,
那么 第一步我们分类
step two we design to make those tasks easier to do.
第二步通过策划让任务变得更简单
Science shows us that the more options we have,
科学研究表明 我们拥有的选择越多
then the longer each decision takes.
做决定的时间就越久
And the more decisions we have to make, the more exhausted our brain gets
要做的决定越多 我们的大脑就越累
and the less it is capable of making good decisions.
就越是无法做出理智的决定
Which is why this step two
这就是为什么步骤二
is about finding ways to reduce your daily decisions.
讲的是找到减少日常决定的方法
Here are four easy examples you can use in your daily lifestyle.
下面是四个简单例子 可以应用于日常生活
Plan.
计划
Plan your entire week’s meals on the weekend,
周末就计划好下周的饭菜
so that when it’s Wednesday at 6pm
这样你就不会在周三晚六点
and everyone’s hangry and requesting pizza,
每个人都饥肠辘辘 打算订披萨的时候
you have no decisions to make to get a healthy meal on the table.
还没决定好怎样做一桌健康的食物
Automate.
自动化
Never leave anything to remember that you could automate,
凡是能自动化完成的任务 别留着自己记
whether it’s scheduling it as recurring or saved list,
不论是将其列入重复性列表 已保存列表
or recurrent purchases.
还是经常性购买清单
Colocate.
放于一处
When it comes to exercise,
去健身的时候
store all the equipment that you need for a certain activity together,
把该项运动所需要的全部装备放于一处
charged and ready,
该充电的充好电 准备就绪
so you don’t spend energy looking for it.
就不用花费精力到处找了
And decrease temptations,
控制不住想吃甜食的人
for anyone driven by sugar cravings.
要减少来自甜食的诱惑
Anyone?
有人被说中吗?
Say aye, go ahead.
说“是” 说吧
That itself is its own form of Crazy Mode
甜食渴望症本身就是一种疯狂模式
and self-medication for Crazy Mode,
对于疯狂模式的自我治疗
but stop working your willpower.
不可以再用意志力
Design differently.
做些不一样的策划
If a food is out of immediate reach,
如果一样食物触不可及
such that you have to use a stool to reach it,
比方说你得利用工具才能拿到
even when it’s chocolate,
连巧克力这样的美食
study participants ate 70 percent less without thinking about it.
研究参与者也不再去想 从而少吃70%
I know.
我知道它在那儿
Let that sit for a second.
让它再多呆一会儿吧
[Laughter]
[笑声]
Design to make the choices you wish to make easier.
策划一番 让你更容易做出你想做的选择
Which bring us to the third step
这就说到了从“疯狂”模式
to go from Crazy Mode to Ready Mode,
到“准备就绪”模式的第三步
and that is to get out of your head.
那就是打败心魔
Come with me.
跟我来
Different story.
听个不同的故事
I’m working in a small, satellite ER,
我供职于一个很小的卫星急诊室
when a woman comes in in labor.
有天来了个分娩中的女人
I realize that the cord is wrapped not once
我意识到她腹中胎儿的脖子上
but twice around the baby’s neck.
缠了不只一圈而是两圈脐带
And I’m the only doctor.
而我是唯一的医生
I was scared.
我很害怕
But I couldn’t let it derail me.
但我不能被击垮
Because, you see, we all get nervous.
因为你知道的 我们都会紧张
We all get scared,
我们都会害怕
but it’s what you do next that matters.
然而重要的是你接下来做什么
That first feeling isn’t the problem.
第一感觉不是问题所在
It can be an important sign.
它可以是重要标志
The problem comes when we let it derail us.
如果屈服于它 问题便随之而来
When that internal monologue starts
当内心独白冒出来
and we catastrophize and we start to get that tunnel vision.
我们会做最坏的打算 视野变得狭窄
That’s how you think when you’re in Crazy Mode,
这就是“疯狂”模式下你的思维方式
and you cannot solve anything that way.
如此一来 你便束手无策
Now I promise to come back to the story,
我保证会继续讲那个故事
but first, how do I get out of my own head?
但先要来讲一下 我是如何摆脱心魔的
There are many tactics that you may hear,
你可能听过很多技巧
but for me, I find it best in the moment
但于我而言 当下找到的最佳方法是
to actively put my focus on someone else.
积极地把注意力放到别人身上
To deliberately make myself see the person in front of me,
为了刻意使自己注意眼前的人
see myself in the arena with them —
把自己和他人看成舞台上的角色
what do they need, what do they fear
他们需要什么 害怕什么
and how can I help?
我能帮上什么忙?
This may sound like a whole lot of warm and fuzzy to you,
对你来说 这听上去似乎很热情又很模糊
but it’s not.
但其实不是
In fact, research shows that when you prime your brain
事实上研究显示 当你让大脑
with what is, essentially, compassion,
产生基本的同情心
we disrupt that tunnel vision and internal monologue.
狭隘之见和内心独白就瓦解了
You widen your perception,
你扩大了感知力
so your brain can actually take in broader information,
因此 大脑实际上可以吸收更广泛的信息
so you see more possibilities
你看到了更多可能性
and can make better decisions.
从而可以做出更明智的决定
Try it.
试试吧
Know that your internal monologue can derail you.
要知道你的内心独白会击垮你
And realize that when you get out of your own head,
也要意识到当你打败了心魔
you get out of your own way.
你就跳出了习惯的思维模式
Now what happened to that baby?
那个婴儿怎么样了?
I focused not on my fear,
我抛开恐惧
but on the mother and the baby and what they needed me to do.
专注于母亲 婴儿以及他们需要我做的事
And got the cord off of the baby’s neck,
解开婴儿脖子上的脐带
and a healthy screaming, kicking baby arrived,
一个又踢又叫的健康宝宝降生了
just as the dad ran in from the parking lot,
此时孩子父亲从停车场跑来
“Hi, you have a son, I’m Dr. Darria.
“嗨 你儿子出生了 我是达里亚医生
Congratulations, you want to cut the cord?”
恭喜 你想来剪脐带吗?”
[Laughter]
[笑声]
And for a moment,
过了一会儿
the strong cries of a newborn
新生儿强有力的哭声
drowned out the beeps and the sirens that are the normal sounds of the ER.
淹没了急诊室里寻常的仪器声和警报声
But there was also something else.
然而 还有些别的事
Because when I walked back out of that mother’s room,
当我走回那个母亲的病房
I saw several of my other patients hovering nearby.
我看到我的其他几个患者在附近转来转去
I suddenly realized that despite their own problems
我突然意识到 尽管他们来到急诊室
that had brought them to the emergency room,
是由于各自的身体不适
they had all come together to root for this baby.
但他们都聚在这里为新生儿加油打气
And they now together shared in the joy.
而此时他们共同分享着这份喜悦
Because that is what happens
由于这就是你从“疯狂”模式
when you go from Crazy Mode to Ready Mode.
变为“准备就绪”模式时发生的事
Others notice.
其他人注意到了
They want it too, they just don’t know how,
他们也想这么做 只是没有门道
they just need one example.
他们只是需要有个人做示范
Which could be you.
你可以做那个人
Own the busy.
承认自己忙碌
But stop calling it crazy.
但不要再加上“疯狂”
You’ve always had that ability.
你始终具备这项能力
But now …
但是现在
you’re ready.
你准备好了
Thank you.
谢谢
[Applause]
[掌声]

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视频概述

急诊室医生达里亚•龙根据多年从业经验,分享了一套摆脱疯狂忙碌的技巧,可以帮助你在日常生活中从容不迫地面对各种任务。

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收集自网络

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视频来源

https://www.youtube.com/watch?v=nLjchFPvcQo

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