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写日记的好处

The Power Of Journaling | Stoic Exercises For Inner Peace

Journaling is the habit of keeping a diary or log
写日记是一种习惯 以日记或日志的方式
about our experiences, ideas, insights
记录我们的经历 想法和领悟
and anything else that life evokes in our minds.
以及其他所有生活在内心唤起的感触
The Stoics have a long standing tradition in journaling,
斯多葛学派有着写日记的长久传统
with Marcus Aurelius’ Meditations as clearest evidence.
马可·奥勒留的《沉思录》是最清楚的证明
Writing our thoughts down has several benefits
记下我们的想法有几点好处
which I’ll explore in this video.
我将在这个视频里探讨
The Power of Journaling
写日记的好处
写日记的好处
First of all, thank you High Light Healing and Joel for your generous PayPal donations.
首先 感谢High Light Healing与Joel通过PayPal的慷慨捐赠
And thank you Fernando, Tisha and Garrett for generously supporting me on Patreon.
还有Fernando Tisha和Garrett在Patreon上的无私资助
I appreciate it, guys!
非常感谢大家!
Also, I’d like to thank José for adding Portuguese subtitles to some of my videos
同时 我想感谢José为一些视频添加了葡萄牙语字幕
which is now possible if you want to make this content understandable for non-English speaking audiences.
让不懂英语的观众现在也能理解视频内容
Thank you!
再次感谢!
Now, let’s dive in.
现在我们言归正传
Marcus Aurelius never meant to publish his diaries.
马可·奥勒留从未打算公布他的日记
This makes it more plausible
这使得《沉思录》的内容看似更为可信
that the contents of his Meditations are his honest thoughts about a variety of topics.
是他对各种话题的真实看法
I couldn imagine
可以想象
that because a man in the position of emperor and the most powerful person in the world
一个身居皇位 拥有世间最高权力的男人
didn’t have any equals to talk to
由于找不到平等的倾诉对象
and, therefore, resorted to pen and paper as an outlet
于是 就只能以诉诸纸笔作为宣泄方式
But it could also be that Marcus knew very well
但也可能是因为马可十分了解
about the psychological effects that journaling brings.
写日记带来的心理效应
Anyhow his writings have provided humanity with profound wisdom to this day
总之 他的著作对于人性有着深刻见解 影响至今
and thus we could say that by journaling he built his own personal bible
因此 可以说 通过写日记他创建了自己个人的圣经
which proved to be invaluable for many generations after him.
那已被证明是惠及后代的无价之宝
This brings me to the first benefit of journaling.
这就是我要谈到的写日记的第一个好处
(1) Preserving personal life lessons.
(1)积累个体生活经验
It’s great to have access to other people’s experiences and learn about life
通过读书或观看YouTube视频
by reading books or watching YouTube videos.
得以借助他人经历了解生活 这是很不错
But there’s nothing like our own individual experiences.
但我们自身的独特经历无可替代
Every person is unique and so is every situation.
每一个人都独一无二 其境遇也各不相同
And I believe that the only person we should compare ourselves with
我相信 就个人成长而言
when it comes to personal growth is our own past self.
唯一应该与我们相比的人 就是曾经的自己
By keeping track of our personal life lessons
通过记录个人的生活经验
we will know where and when,excatly,things went wrong and things went right.
我们可以准确知晓事情进展的具体情况
Why is this important?
这为什么重要呢?
Many people make the same mistakes over and over again
许多人一次又一次地犯同样的错误
and just never seem to learn.
却似乎从不汲取教训
By having certainly moments in writing
通过确切记录瞬间片段
it’s easier to remember what we usually forget
能更容易记住常被遗忘的过去
so we can make wiser decisions in the present and future.
我们今后才能做出更明智的决定
(2) Illuminating what’s in the dark
(2) 照亮黑暗
For those who has seen my video about “the shadow”
看过我关于“阴影理论”那期视频的观众
probably knows what I m talking about
应该知道我在说什么
In Jungian psychology , the shadow is the realm in the unconscious
在荣格心理学里 阴影属于潜意识领域
that harbours unwanted personality aspects, thoughts and desires.
那里隐藏着不受欢迎的人格特质 想法和欲望
Because we all wear a mask
因为我们都戴着面具
to show ourselves to society in a desirable manner,
以符合社会期待的方式展现自己
everything that’s undesirable is kicked down into the shadow.
把不受欢迎的一切一脚踹进“阴影”里
What’s so dangerous about this is that
这样做的极端危险性在于
the shadow can manifest itself in very destructive ways.
“阴影”能以各种最具破坏性的方式表明自己的存在
Journaling is a way to make sense of our own shadow behaviors
通过写日记 可以洞悉我们自身阴影的举动
and keep track of when they emerge and what they look like
追踪其出现的时间和方式
By doing this, we shine a light on our unconscious inner world
这样 我们便在潜意识的内在世界点燃了光亮
and bit by bit
渐渐地
we basically journal ourselves into our souls.
日记带领我们从根本上了解自己的内心
(3) Strengthening discipline
(3)增强自制力
Keeping a journal everyday is a discipline on its own
坚持每天写日记本身就是一种自律
That’s why it’s hard to stick to it.
这也是为什么它难以坚持
But, when we manage to write a journal every day
但是 当我们成功做到每天写日记
this affects other areas in life as well.
也会对生活的其他方面起作用
Discipline is contagious.
自律是有感染力的
When I do something in a disciplined way, like exercise,
当我在一些事情上变得自律 比如锻炼
I will automatically become more disciplined in regards to my nutrition and sleep
我会自然而然在饮食和睡眠方面更自律
and let go of bad habits that obstruct the good ones.
并且戒掉那些阻挠我变好的坏习惯
The effect of journaling is similar
写日记的效果与此类似
because I journal about my activities
我在日记中写下自己的活动
I’m more inclined to actually do these activities.
因此 就更可能将之付诸实践
For example one of my key habits in regard to this channel
例如 针对这个频道 我有个重要习惯
is that I write down my daily goals on the night before.
就是在前天晚上写下每日目标
Even if it’s just one simple goal like ‘writing a video script’.
即便只是像“写一段视频脚本”这样简单的目标
This helps me to stay disciplined the next day
也能帮助我在第二天保持自律
because it’s clear what I have to do
因为很清楚自己必须做什么
and the burden of the future limits itself to that task alone.
未来的任务就是集中精力把这件事完成
This not only strengthens discipline but reduces anxiety as well.
这不仅增强了自律 还减轻了焦虑
(4) Reduce anxiety.
(4)减轻焦虑
Writing down your thoughts brings relief.
记下想法带来了解脱
Life can be very chaotic and food for destructive overthinking.
生活可能会极度混乱 引起破坏性过度思虑
Thinking – especially overthinking – is what causes anxiety.
思虑 尤其过度思虑 是焦虑产生的根源
Psychologist and researcher James Pennebaker from the University of Texas
德州大学的心理学家兼研究员James Pennebaker发现
journaling removes emotional blockages
写日记能消除情绪障碍
and allows us to better grasp what’s going on
让我们更好地关注当下
and helps us to come to terms with stressful events.
并能帮助我们与压力和解
Simply put: journaling creates order out of chaos.
简而言之:写日记在混乱中创造秩序
In a way, it’s like cleaning a room.
某种程度上 写日记就像打扫房间
We take all the mess and put everything in perfect order,
我们收拾所有的烂摊子 把房间整理得井井有条
remove the dust and make sure it looks good
清除灰尘 确保房间焕然一新
With journaling, we take the mess of our mind,
通过写日记 我们清理头脑中的混乱
put it into words and remove the nonsense.
把它变成文字 再删除废话
This way, we basically loose our thoughts on paper,
这样 我们就基本上把想法释放到了纸上
saved for future consultation.
保存着供未来参考
We don’t have to hold on to them anymore, which is
我们不必再需牢记那些想法
a soothing idea.
这一点令人欣慰
After sharing these benefits with you,
分享写日记的益处后
here are some words of caution though.
还有一些郑重提醒
In an article on Psychology Today
在《今日心理学》的一篇文章中
Dr. Steven Stosny writes that journaling,
Steven Stosny博士写道
when done wrong,
若运用不当
can have negative effects on the mind as well.
写日记也会对心理产生消极影响
Journaling can make people self-obsessed, passive towards life
会让人自我沉醉 消极面对人生
meaning: observing instead of taking action wallowing in the past
即以踌躇观望取代积极行动 沉湎过去
going on and on about all the bad things that have happened to them.
不停回想他们曾经的不幸遭遇
His advice on good journaling is, in a nutshell,
他对有益日记的建议 一言蔽之:
Doing it constructively, so it leads to solutions.
要建设性地写日记 以便通向解决之道
So, that’s it for today!
以上就是今天的内容
If you have experienced other benefits of journaling,
如果你知道写日记的其它好处
please post them in the comment section.
欢迎写到评论区
Thank you for watching.
感谢收看

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视频概述

如果你会经常困惑和焦虑;如果突然就没有了目标;如果你经常无法控制自己做该做的事情;如果你心中阴霾挥之不去。那么该视频将告诉你,你该写日记了。看似简单地日记到底有多大用处。本视频将用马可•奥勒留等名人事例告诉你。

听录译者

收集自网络

翻译译者

半边酒窝

审核员

审核员LJ

视频来源

https://www.youtube.com/watch?v=n0w8mZBgfdg

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