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If you're the kind of person who, like, feels all the feels,
如果你是那種可以感受所有情緒的人，
you've maybe found yourself wishing at some point or another that you could shut them down for a little while.
你可能會發(fā)現(xiàn)自己在某一時刻希望它們消停一段時間。
Like, take the emotion chip and dial it from an 8 to a 2.
比如，抽出情緒芯片，把它從8調(diào)到2。
It's a little tiring being the person who cries during the cell phone commercials
在手機廣告期間哭泣，
or gets all riled up about the injustices in the world or can't get over that broken heart.
或者對世界上的不公正感到憤怒，或者無法讓破碎的心復原，成為這樣的人可能有點兒疲憊。
So you might wish you could rely a little more on your head than your heart.
所以你可能希望自己能多依靠頭腦而不是心。
But the more we study our brains, the more that kind of dichotomy between reason and emotion is disappearing.
但我們對大腦的研究越多，理性和情緒之間的分裂就越消失。
And though you might wish you could rein in your feelings,
雖然你可能希望能控制自己的感情，
and sometimes you can, sometimes, you shouldn't.
但有時你可以做到，有時不應該這樣做。
We have a long history of thinking of reason and emotion as totally different things.
我們很長一段時間都認為理性和情緒是完全不同的事物。
Plato described them as two horses pulling us in opposite directions…
柏拉圖把它們描述為兩匹馬把我們拉向相反的方向……
and the idea hasn't really gone away since then.
這個觀點從那時起就沒有消失過。
We even think about our brains in those terms.
我們甚至用這些術語來思考我們的大腦。
Complex thought and reasoning is right there in the term we use for the brain region associated with it, the "cerebral cortex."
復雜的思考和推理在“大腦皮層”中進行，我們用這一術語來描述與之相關的大腦區(qū)域。
Structures like the amygdala, on the other hand, play key roles in emotion. And that's not wrong.
另一方面，杏仁核這樣的結構在情緒中扮演關鍵角色。這并沒有錯。
There is lots of evidence to support the idea that those separate brain regions are associated with those particular functions.
很多證據(jù)支持這一觀點，即大腦的不同區(qū)域與這些特定的功能有關。
But it's also not as simple as that, reason and emotion are also very intertwined.
但它也并非那么簡單，理性和情緒也是相互交織的。
Lesion and imaging studies have shown that
損傷和影像學研究表明，
another part of your brain, the anterior cingulate cortex, plays a role in both.
大腦的另一部分——前扣帶皮層，在兩者中都起作用。
And while different sections of it process cognition and emotion, they do have an effect on each other.
雖然是不同的部分處理認知和情緒，但它們確實對彼此有影響。
Several meta analyses have shown that doing something cognitively demanding, like, say, your math homework,
一些薈萃分析顯示，做一些認知上有要求的事情，比如，做數(shù)學作業(yè)，
reduces activity in the emotional parts of the anterior cingulate cortex.
能減少前扣帶皮層情緒部分的活動。
It works the other way, too: strong emotion can suppress activity in the cognitive parts.
反過來也奏效：強烈的情緒可以抑制認知部分的活動。
And the studies and reviews arguing that our so-called "emotional" and "logical" brains
研究和評論認為，我們所謂的“情感”和“邏輯”大腦
are almost impossible to disentangle, continue to pile up.
幾乎不可能解開糾纏，而是繼續(xù)積聚。
The fact that our feelings aren't boxed off in a separate part of our brain explains why they affect our decision making.
我們的情緒并沒有被大腦單獨隔開的事實可以解釋它們影響我們做決定的原因。
Fear and anger have been shown in particular to make people worse at negotiating for something, for example.
例如，尤其是恐懼和憤怒讓人們在談判時表現(xiàn)得更差。
And a 2014 study that showed upsetting negative feedback on a test made people do worse on subsequent logic problems.
2014年的一項研究顯示，一項測試中令人沮喪的負面反饋會讓人在隨后的邏輯問題上表現(xiàn)更差。
But while we think of being quote-unquote "emotional" as something that makes us make bad choices or think irrationally,
雖然我們認為所謂的“情緒”是一種讓我們做出錯誤選擇或非理性思考的東西，
emotions can actually help us with judgment and decision making.
但實際上，它可以幫助我們做出判斷和決策。
Take the case of "Elliot", a man who underwent surgery to remove a brain tumor from his frontal lobe.
以“埃利奧特”(Elliot)為例，他接受了切除前額葉腦瘤的手術。
While his brain seemed totally normal afterwards… his life completely changed.
雖然他之后的大腦似乎完全正常，但他的生活完全改變了。
He got fired, he made a bunch of terrible financial decisions,
他被解雇了，他做了很多糟糕的財務決策，
and he got divorced and then remarried and then divorced again.
他離婚了，然后再婚，然后又離婚了。
The conclusion that the neuroscientist studying him came to
研究他的神經(jīng)學家得出的結論是
was that his surgery had disrupted interactions between his amygdala and his frontal lobe.
他的手術中斷了杏仁核和前額葉之間的相互交流。
His intelligence was still intact, but he wasn't really able to feel emotions.
他的智力雖然仍完好無損，但他并不能真正感受情緒。
And that made him completely incapable of making decisions.
這使得他完全不能做決定。
Since he couldn't tell how his choices would make him feel later on,
因為他不知道他的選擇會讓自己以后有什么感覺，
he couldn't assign value to different options, so he endlessly deliberated every little thing.
他不能給不同的選擇賦予價值，所以他不斷地考慮每一件小事。
Studies in gamblers have also found that emotions helped them avoid making bad decisions.
對賭徒的研究也發(fā)現(xiàn)，情緒可以幫助他們避免做出錯誤的決定。
Mistakes and failures feel lousy and the gamblers don't want to feel that way again, so they learn to make better bets.
錯誤和失敗讓人感覺糟糕，賭徒們不想再有這種感覺，所以他們學會了更好地下注。
And the idea that emotions can actually help you make better decisions makes a lot of evolutionary sense.
情緒可以幫助你做出更好的決定，這個觀點在進化上很有意義。
Negative emotions teach you what not to do
消極情緒教會你什么不該做，
kind of like how physical pain teaches you not to put your hand on a hot stove.
就像身體疼痛教會你不要把手放在火爐上一樣。
And emotions shape other cognitive processes in helpful ways, too.
情緒也會以有益的方式影響其他的認知過程。
They optimize which sensory information we pay attention to,
他們優(yōu)化我們關注的感官信息，
guide our social interactions, and help us to remember the things that are most important.
引導我們進行社會互動，幫助我們記住最重要的事情。
But all of this isn't to say that you don't have control over your emotions at all.
但這一切并不是說你根本不用控制自己的情緒了。
Emotional regulation is a well-studied process,
情緒調(diào)節(jié)是一個經(jīng)過充分研究的過程，
and there are various points at which you can step in and tell your emotions to sit down.
你可以從不同的角度介入情緒，讓情緒穩(wěn)定下來。
So yes, you can change how you feel, how intense that feeling is, and how long it lasts.
所以，是的，你可以改變自己的感覺，改變它的強烈程度以及持續(xù)時間。
But... not everyone is super great at that.
但不是每個人都非常擅長這個。
A 2015 study of 176 people actually found differences between the brains of "emotional" people and more "rational" ones.
2015年一項針對176人的研究發(fā)現(xiàn)，“情緒化”人的大腦與“理性”人的大腦確實存在差異。
"Emotional" people that tend to cry a lot at sad movies or freak out during scary ones
“情緒化”的人往往會在看悲傷電影時哭泣，看恐怖電影時緊張害怕，
score higher on emotional empathy measures, which basically mean they tend to actually feel what others feel.
他們在情緒同理心測試中得分較高，該測試主要意味著他們傾向于真正感受別人的感受。
And the researchers found that people with higher emotional empathy scores
研究人員發(fā)現(xiàn)情緒同理心得分高的人
tended to have more gray matter density in the insula, a part of the cerebral cortex.
大腦皮層中腦島的灰質(zhì)密度更大。
While it's unclear whether that made them more emotional or whether being more emotional changed their brains…
雖然還不清楚是灰質(zhì)密度變大讓他們更情緒化了還是情緒化改變了他們的大腦……
it does really solidify the idea that there are individual differences in how we feel and deal with emotions.
但這確實鞏固了我們在情緒感受和處理方式上存在個體差異的觀點。
And in general, studies have found older people control their feelings better than younger ones,
總的來說，研究發(fā)現(xiàn)老年人比年輕人更能控制自己的情緒，
perhaps because practice makes perfect.
也許是因為熟能生巧。
But the good news is, if you're sometimes more emotional than you'd like to be,
但好消息是，如果你有時比自己想的更情緒化，
there are things you can do both to control your emotions and to use your emotional powers for good.
可以做一些事情來控制你的情緒，也可以一勞永逸地利用情緒。
For one, the timing of when you try to control an emotion is super important.
舉例來說，控制情緒的時機非常重要。
So rather than trying to suppress an emotion once you're already in the midst of it,
所以，當你有情緒時，不要試圖壓抑它，
it's much more effective to reframe the way you're thinking about a situation while an emotion is forming.
在情緒形成時重塑你對一種環(huán)境的看法會更有效。
And this sounds weird, but…talking to ourselves in the third person
這聽起來可能有點兒奇怪，但與第三個自己說話
can give us enough distance to think about things differently.
能給我們足夠的距離去換角度思考事情。
So Hank, you should remember that next time you want to dial things back.
漢克，下次你想要回到情緒中時記住這一點。
And framing matters too.
框架也很重要。
Corny as it sounds, looking for the silver lining,
尋找一線希望，
or at least seeing the situation as a challenge to overcome rather than an emotional blow,
或者至少把這種情況看成是需要克服的挑戰(zhàn)，而不是情緒上的打擊，聽起來雖然很俗氣，
can help you bounce back faster.
但能幫助你迅速恢復活力。
But ultimately, it's not always a bad thing to feel those feels.
歸根結底，感受這些情緒并不總是壞事。
While some feelings suck, they're kind of important.
雖然有些感覺很糟糕，但它們很重要。
Listening to your feelings instead of fighting them can help you identify what's really wrong,
感受你的感覺，而不是和它們抗衡，能幫助你認清什么是真正的錯誤，
so you have a chance to change it.
那么你就有機會改變它了。
Because emotions are not the mortal enemy of logical thought.
因為情緒不是邏輯思維的死敵。
They're just trying to help ... sometimes they just do it a little too much.
它們只是想幫忙……只是有時它們做的太多了。
Thanks for watching this episode of SciShow Psych,
感謝您收看本期的心理科學秀，
and if you want to better understand your emotions,
如果你想更好地理解自己的情緒，
you might like our episode on what emotions actually are.
你可能會喜歡我們那期“情緒究竟是什么”。
