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This Trick DESTROYS FEAR In Seconds... 

讲者：Marisa Peer 

Because there's no magnet, that's your mind. How powerful your mind is. I would really love it if they'd teach this stuff in school because once you know how powerful your mind is, now it's your fault. Before you can say, "I didn't know better. It's not my fault. I describe myself as an idiot." No, you know better. And it is your fault. So, you're not allowed to do that anymore. No more diminishing yourself.

因为没有磁铁，那是你的思想。你的思想有多么强大。我真的很希望学校能教这些东西，因为一旦你知道你的思想有多强大，那就是你的错了。在你说“我不知道该怎么做。这不是我的错。我形容自己是个白痴”之前，不，你知道的，这是你的错。所以，你不能再这么做了。不要再贬低自己了。

So, let's just do one more. You can all see that lemon, can't you? Put your hand in front of your mouth, just like that. Close your eyes. And I want you to imagine that you're holding half of a big, fat, juicy lemon.It smells like the most best lemon smell ever. You can feel that great lemony waxy thing, and you can inhale it, and you can really feel this juicy lemon.

我们再做一个。你们都能看到那个柠檬，对吧?把你的手放在嘴前，就像这样。闭上眼睛。我想让你想象你拿着半个又大又肥又多汁的柠檬。闻起来像史上最棒的柠檬味。你可以感觉到超棒的柠檬的蜡质，你可以吸入它，你可以真正感受到这个多汁的柠檬。

Now open your mouth and cram that lemon in there, shove it in, and start sucking it, and biting it, and chewing it, and just go to work on that lemon. And, of course, what's going to happen, or what's happening, is that your mouth is filling up with saliva right now to a thought.

现在张开嘴，把柠檬塞进去，塞进去，开始吸它、咬它、嚼它，就这样吃柠檬。而且，当然，即将发生或正在发生的事情是，你的嘴巴现在正因一个想法而充满唾液。

And open your eyes. Thoughts are things. Whatever you think, your body agrees.The mind says, "Yes," the body says, "Yes." It doesn't really work the other way around. So, you've got to say, "Yes," to better stuff.

睁开你的眼睛。想法很重要。无论你怎么想，你的身体都会同意。头脑说，“是”，身体说，“是”。反过来就行不通了。所以，你必须对更好的东西说“是”。

So, how many of you do this? I've just got a new PA. She's amazing. But every time I went, she said, "Oh my God, I wanted to die when I got the job with you. "Oh, this boy just asked me out, I want to die." And I'm like, "I don't think that is going to work out until you stop using that word." So, who says, "It's hell in Tesco's. "It's a nightmare on the M25. "My commute is killing me"? Put your hand up if you use any of those words, or ever have in your lifetime.

你们中有多少人这样做过?我刚有了一个新的私人助理。她是惊人的。但每次我去，她都说:“天哪，当我得到你的工作时，我真想死。”“哦，这个男孩刚刚约我出去，我想死。”我说，“我不认为这行得通，除非你不再用那个词。”所以，谁说:“Tesco’s简直就是地狱。”“在M25公路上是一场噩梦。“我的通勤快把我累死了”?如果你用过这些词，或者曾经用过这些词，请举手。

Sure. And you have to change that and just go, "Well, it's a challenge in the traffic, it's a little bit boring being in Tesco's, but it's not hell." Because you respond to the picture.

当然。 你必须改变它，然后说，“嗯，这是交通方面的挑战，在 Tesco's 有点无聊，但这不是地狱。” 因为你会对画面作出反应。

So, let's go straight on to step two because it figures in very well. The first thing about your brain, does exactly what it thinks you want it to do, what it thinks is in your best interest, and what you told it years and years ago. And it's up to you to change that and go, "Yeah, you know, I didn't want to draw attention to myself when I was 12, but now I'm like 52 and I really want to draw attention to myself.I want to have a great business. I want to ask for a pay rise. I deserve it. I'm worth it. I matter. I'm significant." Because the second thing about the brain is, and this is really interesting, it responds to two things. Only two things, there's nothing else.

所以，让我们直接进入第二步，因为它非常适合。关于你的大脑的第一件事，就是它做它认为你想让它做的事情，它认为对你最有利的事情，以及你多年前告诉它的事情。改变这种情况取决于你，“是的，你知道，我12岁时不想引起人们的注意，但现在我已经52岁了，我真的很想引起人们对自己的注意。我想有一个伟大的事业。我想要求加薪。我应得的。我是值得的。我很重要。我很重要。" 因为关于大脑的第二件事是，这真的很有趣，它对两件事作出反应。只有两件事情，没有别的。

It responds to the pictures you make in your head and the words you say to yourself. So, a patient rang me up last year and went, "Could you help me? I can't merge." And I'm like, "What does that mean?" He goes, "I can't merge. I can't merge." He goes, "I've got these companies all over England. I have to drive from London to Manchester, Manchester to Edinburgh, and I have to go on all the A-roads, B-roads, because I can't merge on a motorway. But now I've got to give people lifts.

它会对你脑海中的画面和你对自己说的话做出反应。去年，一个病人打电话给我说:“你能帮我吗?我不能合并。”我说，“这是什么意思?”他说，“我不能合并。我不能合并。”他说:“我在英国各地都有这样的公司。我必须从伦敦开车到曼彻斯特，从曼彻斯特开车到爱丁堡，我必须走所有的A路，B路，因为我不能在高速公路上并线。但现在我得让人搭便车。

And I can't tell them I can't merge. I'm like, "Oh, come in, you'll be merging 24 hours, "it's fine." But, as it happened, I had to drive to Manchester with my husband. And we were driving back really early in the morning, it was still dark, and it was raining really badly. And I had to overtake a juggernaut, and I was thinking about my client, thinking, "Wow, what that must be like, not to merge."

我不能告诉他们我不能合并。我说，“哦，进来吧，你24小时都将处在并线中。”“没关系。”但是，碰巧的是，我不得不和丈夫一起开车去曼彻斯特。我们一大早就开车回来了，天还很黑，雨下得很大。我必须超越一个庞然大物，我在考虑我的客户，想，“哇，那是什么感觉，不并线。”

And I just thought about it, I thought, "Oh my God, I can't merge. I'm halfway past this lorry and I have forgotten how to merge," because I'm thinking his thoughts and seeing his images. And I had to very quickly stop and go, "Come on, you know how to merge. You put your foot down, you follow the curve of the road, “and you say, 'I can do it.'" And then I got back into the inside lane and I thought, "I could wake my husband up and say,'Baby, you've got to drive now because I can't merge.'" But I thought, "This is silly, of course I can merge." But, you know, when you take on someone else's words and thoughts, you start to feel like them.

而我只是想了想，我想，"哦，我的上帝，我不能并线。我在经过这辆卡车的一半时，我已经忘记了如何并线。"因为我在想他的想法，看他的画面。我不得不非常迅速地停下来，说："来吧，你知道如何并线。你把你的脚放下，你沿着道路的曲线走，"你说，'我可以做到'"。然后我回到内侧车道，我想，"我可以叫醒我丈夫，说，'宝贝，你现在得开车了，因为我不能并线'。" 但我想，"这太傻了，我当然可以并线。" 但是，你知道，当你接受了别人的话语和想法，你就开始觉得自己像他们。

So, I'm flying to Spain to see a client and I'm in the queue to get on the plane. And this woman is crying hysterically, her husband is begging and pleading, "Come on, babe, get on the plane.They're going to..." And the staff go, "Well, she's not getting on the plane and we're taking off her luggage because she's not getting on the plane like that."

所以，我飞往西班牙去见一个客户，我在排队上飞机。这个女人歇斯底里地哭着，她的丈夫在哀求，"来吧，宝贝，上飞机吧，他们要......" 工作人员说："好吧，她不能上飞机，我们要把她的行李拿下来，因为她不能像这样上飞机。"

And I'm like, "Oh no, it's going to be a disaster. I'll help her out." I would have helped her and I said, "What is the matter?" She said, "I can't get on the plane." I'm like, "Why not?" And she went, "Well, look at it. That looks like a flying coffin. And I'm scared that if I get on, I'll never get off." And I'm like, "Oh, right. Well, you know, that would make anyone scared,calling a plane a 'Flying coffin.' You could call it a flying sofa, maybe.But, 'Flying coffin,' that's not a great word.”

我想，"哦，不，这将是一场灾难。我会帮助她的"。我会帮助她，我说，"怎么了？" 她说，"我不能上飞机"。我说，"为什么不能？" 她说："嗯，看看它，那看起来像一个飞翔的棺材。我很害怕，如果我上了飞机，我就再也下不来了。" 我就说："哦，对。好吧，你知道，称飞机为'飞行棺材'会让任何人感到害怕。也许，你可以叫它飞行沙发。但是，'飞行棺材'，这不是一个好词。”

And so, I asked her a few questions and said, "You know, what did you do yesterday?" And she looked at me. I said, "I know what you did." She said, "What?" I said, "You did all your laundry, didn't you?" She went, "How did you know?" And I said, "Because people who think they're going to die, tidy up their house." She goes, "Yes, I always do that before I go on a plane, and then I usually can't get on it."

于是，我问了她几个问题，然后说:“你知道，你昨天做了什么?”她看着我。我说"我知道你做了什么"她说:“什么?”我说:“你洗了所有的衣服，是吗?”她问:“你怎么知道的?”我说:“因为那些认为自己会死的人，会整理他们的房子。”她说:“是的，我在上飞机前总是这样做，然后我通常上不了飞机。”

I said, "Look, you don't even have a fear of flying. You have a fear of not being in control, but I'm going to fix it.” So, I was telling her this story, that I took my daughter to Disneyland, and I thought we were going on a little ride that went like that, and it actually went like that, and like that, and my brain was being thrown around my skull.

我说，“看，你甚至都不害怕飞行。你害怕失去控制，但我会解决的。”所以，我给她讲了这个故事，我带我女儿去迪斯尼乐园，我以为我们要坐这样的小过山车，但实际上是这样的，这样的，我的大脑被抛到我的头骨周围。

My daughter was screaming because she hated it. And I thought, "Well, I could scream too, but that not going to help her." So, I started going, "Oh, yay, this is fantastic. I love this, this amazing." I really didn't. I can't tell you how much I didn't, but it confused my brain. And then it confused her brain and she's just going,"Yay, I like it too." And when we got back, she said, "Did you like that, Mommy?" I'm like, "No. But I wanted to confuse myself." She goes, "Oh, Mommy, you confused me. Because I thought you loved it."

我女儿在尖叫，因为她讨厌这样。我想，"好吧，我也可以尖叫，但这对她没有帮助。" 所以，我开始说："哦，耶，这太棒了。我喜欢这个，这太神奇了。" 我真的没有。我无法告诉你我有多不喜欢，但它迷惑了我的大脑。然后它迷惑了她的大脑，她就说，"耶，我也喜欢。" 当我们回来时，她说，"你喜欢吗，妈妈？" 我就说，"不喜欢。但我想迷惑自己。" 她说，"哦，妈妈，你把我弄糊涂了。因为我以为你喜欢它。"

So, I'm telling this woman this story, going, "Okay, we're going to go on the plane. I'm going to hold your hand and we're going to pretend we're in Disneyland.We're going to go, 'I love this,' as the plane takes off. We're going to go, 'Yay, this is great.'" So, I explained to her a lot of things.We got on the plane, I held her hand. And as it took off, she looked at me and went,"Oh my God, this is like, why is it this easy?" I'm like, "Because it is this easy."

所以，我给这位女士讲了这个故事，“好吧，我们要上飞机了。我要牵着你的手，假装我们在迪斯尼乐园。当飞机起飞时，我们会说，‘我喜欢这个’。我们会说，‘耶，这太棒了。’”于是，我向她解释了很多事情。我们上了飞机，我握着她的手。当它起飞时，她看着我说，“哦，我的天哪，这就像，为什么这么简单?”我说："因为它就是这么简单。"

Your brain responds to two things. The pictures you make and the words. And when you go, "Yay, this is fantastic." You have a different reaction. And she said, "So, should I lie to myself?" I'm like, "Absolutely, all the time, 100%. You should lie to yourself, and lie." Because, you know, we think we're so smart. We think we've evolved. But, you know, when you go up to the top of The Shard, I went up to the top of The Shard, I went to the edge, And I had to do that, and walk around it. And I wasn't remotely scared, but my body was going,"Get away from the edge." Because its job is to move you away from pain.

你的大脑对两件事有反应。你想到的画面和你说的话。当你说，“耶，这太棒了。”你会有不同的反应。她说:“那么，我应该对自己撒谎吗?”我说，“绝对，一直都是，百分之百。你应该对自己撒谎，骗自己。”因为，你知道，我们觉得自己很聪明。我们认为我们已经进化了。但是，你知道，当你登上伦敦碎片大厦的顶端，我登上了大厦的顶端，我走到边缘，我必须那样做，绕着它走。我一点也不害怕，但我的身体在告诉我:“离悬崖远点。”因为它的作用是让你远离痛苦。

So, you respond to the pictures you make in your head and the words you say to yourself. So, here's a thought, anyone here not having the most amazing success at being on a healthy diet? Anyone failing to avoid pizza, and chocolate, and ice cream, and Ben and Jerry's, and not finding themselves going for run at six o'clock every morning?

所以，你会对你脑海中的画面和你对自己说的话做出反应。所以，这里有个想法，这里有人没有在健康饮食方面取得最惊人的成功吗？有谁没能避免吃披萨、巧克力、冰激凌和Ben and Jerry's（冰淇淋），也没有发现自己每天早上六点就去跑步？

So, this is what happens. You're in a restaurant. Let's pretend this is a menu, and you go,"Oh my God, they have burger, and fries, and pizza. "I love all of that. Oh, it's my favorite. And apple crumble with custard, and double chocolate fudge ice cream." And you go, "But I'm on a diet, I'm having the salad." And your brain is going, "Salad? No, no, no, you love all that stuff. Last time you ate it. you went, 'Oh my God, this is better than sex, it's so good.' "And now you're going to deprive yourself of it?"

这就是发生的事情。你在餐馆里。让我们假设这是一份菜单，你说，“哦，我的天哪，他们有汉堡、薯条和披萨。“我喜欢这一切。哦，这是我的最爱。还有苹果碎配蛋奶沙司，还有双层巧克力软糖冰淇淋。”然后你说，“但是我在节食，我要吃沙拉。”你的大脑会想:“沙拉?不不不，你喜欢那些东西。上次你吃的时候。你会想，‘天哪，这比做爱还爽，太棒了’， 现在你要剥夺自己的权利?”

And your brain's going, "Eat the pizza, eat the pizza." You go, "No, I'm having salad." And your brain's going, "Salad? When did that ever give you intense pleasure? Don't be silly. Eat the pizza." So, you go, "Okay." Now you think, "Now I feel so bad I ate the pizza." Your brains like, "Eat more, that's why it's called comfort food." Now you go, "Now I've eaten more pizza, I feel bad." Your brain goes, "Eat some ice cream, have a beer."

你的大脑会说:“吃披萨，吃披萨。”你说:“不，我要吃沙拉。”你的大脑会想:“沙拉?它什么时候给过你强烈的快感?别傻了。吃披萨。”所以，你说，“好吧。”现在你会想，“现在我觉得吃了披萨很不好意思。”你的大脑会说:“多吃点，这就是为什么它被称为安慰食物。”现在你说，“现在我吃了更多的披萨，我感觉很糟糕。”你的大脑会说:“吃点冰淇淋，喝杯啤酒。”

So, this is the wrong way to go. "I love chocolate. I'm never having it again. All my favorite things I'm giving up for New Year.” "I'm never eating ice cream again.I love it, it's yummy.I can't have it."

因此，这是一个错误的方法。"我喜欢巧克力。我再也不吃了。所有我喜欢的东西我都要在新年里放弃。" "我再也不吃冰淇淋了。我喜欢它，它很好吃。我不能吃它。"

And it doesn't help with the way they call it, "Divine," and "Love," and "Celebration," and "Hero," so the way to do it is to go, "Oh, look, they have pizza. "Yeah, I like that but, you know what? I like being a size 10 way more. I like fitting into my jeans way more. And those pizza? I can have that when I'm 96. Right now, I want to look good in my clothes, and, maybe, out of them too."

而且把它们称为“神圣”、“爱”、“庆祝”和“英雄”的方式也没有帮助，所以方法是，“哦，看，他们有披萨。“是的，我喜欢那个，但是，你知道吗?我更喜欢穿10码的衣服。我更喜欢穿牛仔裤。那些披萨呢?等我96岁的时候吃。现在，我想穿衣服好看，也许不穿衣服也好看。”

And your brain's like, "You don't want the pizza?" "No, I don't want the pizza. I want to be really fit and healthy. And I've got pizza for the next 50 years, right now I'm choosing the good in my clothes. Because when I'm 95, I'm not going to look good in my underwear no matter how thin I am. That door is shut. And then, I can have lots of pizza."

你的大脑像在说，“你不想要披萨？” “不，我不想要披萨。我想要真正健康。未来 50 年我都有披萨吃，现在我要选择衣服上的好处。因为当我95岁时，无论我多瘦，穿内衣都不好看。那扇门是关着的。然后，我就可以吃很多披萨。”

And your brain's like, "Oh yeah, I get that.I get that with your language. You've said you could have it. You're choosing not to. It makes you happy not to, it thrills you not to, empowers you not to." And then all resistance goes away because you just changed the pictures.

而你的大脑就像"哦，是的，我明白。我明白你的语言。你已经说过你可以拥有它，而你选择不这样做。不这样做让你很高兴，不这样做让你兴奋，不这样做赋予你力量。" 然后，所有的阻力都消失了，因为你刚刚改变了画面。

Instead of thinking, "That cake looks nice." You go, "Yeah, it does look nice, but it doesn't look as nice as I look when I fit into my clothes." So, who here, when you look at this picture,what do you see? So, I'm going to give you four reactions straight away.

而不是想，"这个蛋糕看起来不错"。你会说，"是的，它确实看起来不错，但它没有我穿上衣服时那么好看。" 那么，在座的各位，当你们看这张照片时，你们看到了什么？所以，我将直接给你四个反应。

"Oh, that's really painful."

Or, "Yeah, I'm going to get off my head."

Or, "Oh, I'm going to look 10 years younger tomorrow."

Or, "This is going to take away all my pain."

"哦，那真的很痛苦。"

或者，"是啊，我快疯了。"

或者，"哦，我明天会看起来年轻10岁。"

或者，"这将会带走我所有的痛苦"。

You see how you can choose? I mean, I have clients who love doing that to themselves,and they're not street junkies. They're major movie stars who think that's fantastic. I have women who have so much surgery, they love that, too. Because you can choose what that means. You can choose what everything means. You can choose, when you got on a plane, either of those pictures. You can choose what this one means, you know, is that really hell to be in a traffic jam? Well, hell is actually not having a car or any money to run one. Is it hell going shopping? No.

你知道你可以怎么选了吗？我的意思是，我有一些客户喜欢对自己这样做，他们不是街头瘾君子，他们是主要的电影明星，他们认为这太棒了。我有一些做了很多手术的妇女，她们也喜欢这样。因为你可以选择这意味着什么。你可以选择每件事的含义。当你上了飞机，你可以选择这些照片中的任何一张。你可以选择这个意味着什么，你知道，在交通堵塞中，这真的是地狱吗？嗯，地狱实际上没有车或没有钱去开车。去购物是地狱吗？不是。

When I was in Cuba, we lost all our luggage. Went to get one, and they went, "We haven't got anything, we haven't got anything.""We don't have any provisions in Cuba.There's nothing to buy." That's hell. Actually, I have to say, it was quite liberating, really. But you can't go to shops and go, "It's hell, it's a nightmare.It's a disaster." Until you go somewhere else and see what it is really like.

我在古巴的时候，我们的行李都丢了。去买一个，他们说："我们没有任何东西，我们没有任何东西。""在古巴我们没有任何供应品。没有任何东西可以买。" 那是地狱。事实上，我不得不说，那是相当自由的，真的。但你不能去商店，然后说，"这是地狱，这是一场噩梦，这是一场灾难。" 除非你去别的地方，看看它到底是什么样子。

So, let's come to the very last part of my talk, which is the thing that therapists find the hardest, making what is familiar unfamiliar, and what is unfamiliar familiar. See, your brain loves what is familiar. It really wants to go for what is familiar. And if you want success, you got to make unfamiliar familiar.

所以，让我们来看看我演讲的最后一部分，这也是治疗师认为最难的事情，让熟悉的东西变得不熟悉，而不熟悉的东西变得熟悉。你看，你的大脑喜欢熟悉的东西。它真的想去寻找熟悉的东西。如果你想成功，你就得让不熟悉的东西变得熟悉。

Really hard work, applying yourself, but, most of all, extraordinary self belief. That will take you further than anything. So, whatever you haven't got that you'd like, make it familiar. And if there's things that you've got that you don't like, make them unfamiliar.

真正地努力工作，全身心投入，但最重要的是，要有非凡的自我信念。这会让你走得更远。所以，就算你还没有得到想要的东西，让它变得熟悉。如果有你不喜欢的东西，让它们变得陌生。

If you lounge around every morning, on a weekend start to go to the gym, that becomes familiar. So, I worked with a lot of women on shows, and we do makeovers, and make them look really pretty, and the minute the cameras stop rolling, they take all the makeup off, put their tracksuit on, and go home.

如果你每天早上闲逛，周末开始去健身房，那会变得很熟悉。我在节目中和很多女性一起工作，我们进行改造，让她们看起来非常漂亮，当摄像机一停，她们就卸掉所有的妆，穿上运动服，然后回家。

And I worked with one once, and she went, "Yeah, I don't know what you've done to me, but it's really changed. And I met this really nice guy, and he took me out, and he opened doors; he bought me dinner. I don't think I can see him again. He's too good for me." I said, "No, no, no. It's unfamiliar. You know, your dad treat you like sh*t, men that do that are familiar. And now here's a nice guy, and you're going to sit and go,'I'm going to make this familiar,make this familiar, make this familiar.And make the other stuff unfamiliar." And of course it worked.

我曾经和一个人一起工作，她说，“我不知道你对我做了什么，但我真的变了。我遇到了一个非常好的人，他带我出去，他给我开门，他请我吃饭。我想我再也见不到他了。他对我来说太好了。”我说:“不，不，不。它是不熟悉的。你爸爸把你当垃圾一样对待，这样做的男人对你来说很熟悉。现在这里有一个好人，你会坐下来说，’我要让这个变得熟悉，让这个变得熟悉，让这个变得熟悉。让其他东西变得陌生。’”当然，它起作用了。

And here's the thing that I find the most interesting, people who've never had praise, that is so unfair, if you say to them, "I love that top," they go, "I got it in Primark, in the sale, it only cost five pounds." Or, "I love your talk.Yeah, but I left out the best bit. And the other person was much, much better than me." So, if you do that, here's a tip, make praise familiar. Make self-praise, really, really familiar, and make criticism unfamiliar. People can say things, you don't have to let it in.

这是我觉得最有趣的事情，那些从来没有得到过赞美的人，这太不公平了，如果你对他们说，"我喜欢那件上衣，"他们会说，"我在Primark买的，在打折时买的，只花了5英镑。" 或者，"我喜欢你的谈话。是的，但我漏掉了最好的部分,而另一个人比我好得多。" 所以，如果你这样做，这里有一个提示，让赞美变得熟悉。让自我表扬真的真的很熟悉，并让批评变得不熟悉。人们可以说些什么，你不必把它放在心上。

So, I want you all to close your eyes. And, you know, I worked with this very interesting guy whose parents had abandoned him, and they were really horrible to him. And he'd become very, very successful. And they got him to buy them a lot of stuff, but they never praised him. And then his dad died without ever telling him he was worth a bean.

所以，我希望你们都闭上眼睛。你知道，我和一个非常有趣的人一起工作，他的父母抛弃了他，他们对他非常可怕。他变得非常、非常成功。他们让他给他们买了很多东西，但他们从未称赞过他。然后他的父亲去世了，没有告诉他他有什么价值。

And one day I said to him, "You know, you're a good son." I put my hand on his shoulder. He sobbed uncontrollably for 10 minutes. And I had to say, "Look, let this in. You're a good son. Your dad's not going to tell you, but I will."

有一天我对他说:“你知道吗，你是个好儿子。”我把手放在他的肩上。他控制不住地抽泣了十分钟。我不得不说，“听着，让它进来吧。你是个好儿子。你爸爸不会告诉你的，但我会的。”

So, I want you all to think about, what is the one thing you would have loved to have heard? We all want the same stuff, "You're a great kid. How lucky am I that you're my kid? How lucky am I to be married to you, dating you, living with you? You're a great employee. You're great at your job."

所以，我想让你们都想一想，你们最想听到的一句话是什么？我们都想要同样的东西，"你是一个好孩子。我有多幸运，你是我的孩子？”"我有多幸运能和你结婚，和你约会，和你一起生活？""你是一个很棒的员工。你的工作很出色。"

You know what you need to hear. I don't have to tell you. Close your eyes. Think of what you most wanted to hear now, or 30 years ago, and say it to yourself. Now, "I am," you can do it in your head or out loud, no one's listening. Just say it right now, "I'm a good person. I'm smart. I matter. I'm successful. I'm significant." And just say over, and over, and over again, because you're going to make that so familiar that the old voice is unfamiliar.

你知道你需要听到什么。我没必要告诉你。闭上你的眼睛。想一想你现在或30年前最想听到的东西，然后对自己说。现在，"我是"，你可以在脑子里做，也可以大声说出来，没有人在听。现在就说："我是个好人。我很聪明。我很重要。我很成功。我很有意义。" 就这样一遍又一遍地说着，因为你要让它变得如此熟悉，以至于旧的声音都不熟悉了。

And here's a great thing to end on. Studies have shown over and over again that depression is usually caused by harsh, hurtful, critical words that you say to yourself over and over again. Make that unfamiliar, tell your brain what you want. Take responsibility for the words and pictures you use. Make great stuff familiar, negative stuff unfamiliar. I promise you; you can have whatever you like.

这是一个很棒的结尾。研究一遍又一遍地表明，抑郁症通常是由你一遍又一遍地对自己说刺耳、伤人、批评的话引起的，让它变得陌生，告诉你的大脑你想要什么。对你使用的文字和图片负责。让好的东西变得熟悉，负面的东西变得陌生。我向你保证，你可以拥有你喜欢的任何东西。

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