你好呀，我是良哥。
As teenagers, Spanish twins, Emilio and Ivan Martinez, moved thousands of miles to LA where they became hugely famous for making content. But living far from home in a house of other teenagers filled them with anxiety that they are still struggling with. We were 17, we were young, and that's...that's where we started being anxious 'cause we were down and we didn't know how to handle it. Yup.
青少年时，西班牙双胞胎埃米利奥·马丁内兹和伊万·马丁内兹千里迢迢来到洛杉矶，成为了众人追捧的内容创作者。但背井离乡，与其他青少年同住，让他们倍感焦虑，并一直困扰他们到如今。我们当时才17岁，还非常年轻，心智还不成熟，不知道怎样从低落中走出来，从那时候开始焦虑就找上了我们。就是这样。
The School of Life is sending some of YouTube's most popular creators on a series of field trips to explore some of philosophy's most intriguing ideas. This time, the Martinez Twins, best known for their online music videos, blogs, and pranks, are looking at anxiety, an issue the twins have had to deal with themselves. I think for us, anxiety is the biggest problem we have right now. Yeah. Anxiety has replaced depression as the number one mental health issue. For many people, it's characterized as overwhelming feelings of loneliness, inadequacy, and failure, magnified by social media with its never-ending images of unattainable perfection.
人生学校本期嘉宾：马丁内兹兄弟。我们能否不再为焦虑而焦虑。人生学校是一档召集人气博主体验生活的节目，博主们通过亲身体验来探索某些颇具争议的哲学观点。本期嘉宾是马丁内兹兄弟，他们通过音乐视频、博客和恶搞为人熟知。这次他们要探索的主题是焦虑，这也是他们一直独自面对的问题。我认为焦虑是目前我们面临的最大的问题。没错，焦虑已经超过抑郁，成为最普遍的心理问题。焦虑的典型症状是巨大的孤独感和自卑感，如今社交媒体上各种不切实际的完美形象更加剧了这些感觉。
In this video, we're going to discover how the Martinez Twins experience the situation that sent their anxiety levels through the roof. They'll discover more about what makes them anxious and why. And then we'll learn some practical steps we can all take to help us avoid anxiety. But first, let's spend a minute on a 60-second guide to anxiety. We live in a time of high anxiety, with social media providing constant updates on just how much fun and success everyone else is having. Why is everyone else enjoying a better career, more friends, nicer stuff, and better sex than we are? It's the age of ultimate FOMO. But there's nothing new about our constant state of anxiety. Being anxious is just who we are. Countless generations of evolution have favored the survival of the natural-born warrior, the ones who didn't worry, got eaten by wild animals.
在本视频中我们将看到焦虑是怎样将马丁内兹兄弟吞噬，帮助他们找到焦虑的原因。我们还会介绍一些简单方法来避免焦虑。但首先，让我们先花一分钟来走近焦虑。我们生活在一个充满焦虑的时代，社交媒体将每个人的生活都粉饰得有趣而成功，为什么别人能够做喜欢的工作、有好人缘、纸醉金迷的生活，错失恐惧成了大众的通病。同时我们仍旧焦虑，焦虑是人类的天性，无数代的进化证明只有天生的斗士才能生存，而那些乐天派只有被动物吃掉的命运。
But there is an antidote, of sorts. Previous cultures could draw upon deep wells of spirituality to assure them that everything was fine. They didn't worry about every little detail because they believed that ultimately they were part of a bigger plan, a tiny cog in a giant machine. Can we rediscover that freedom from anxiety by letting go of our egos? Finding relief and even taking delight in the knowledge that it's not all about us, that we and everyone else on the planet are just fallible, imperfect warriors. Accepting that we and everyone else on the planet are just fallible, imperfect warriors won't stop us from being anxious, but could it stop us being anxious about being anxious?
但有一个办法，多少算是吧，我们的祖先将自身的幸福建立在神灵的福祉上，他们不会过于担忧，因为他们相信一切自有安排，个人在宇宙运转中的作用微乎其微。如果我们放下自我，是否能摆脱焦虑，地球离开任何人都照样转，这一事实是否能给我们带来解脱，即使我们充满斗志，也仍会犯错。了解这一点其实并不能消除焦虑，但是否能减少我们对焦虑本身的焦虑呢。
We were born in Spain and we started making videos on the internet having fun, and we didn't know this was about... to be our life. Having built a following at home in Spain, the Martinez twins moved to America to join a group of other young influencers who lived together in a house in Los Angeles. Within just three months, their fan base soared from 400,000 subscribers to over three million. But the environment they found themselves in became hugely stressful for the 17-year-olds. Away from home for the first time, barely speaking English, and without any family support, the twins experienced overwhelming feelings of anxiety and moved back to Spain, where they stopped creating content altogether. I want to say thank you to, um, our fans. We love you guys so much. Bye, guys. Peace.
我们出生在西班牙，最开始做网络视频是因为有趣，但没想到这后来竟成为了我们的生活。在西班牙打响知名度后，马丁内兹兄弟来到了美国洛杉矶，与一群同样具有影响力的年轻人住在一起。三个月不到，两兄弟频道的订阅人数从40万激增到300多万。但美国的演艺圈给两个17岁的少年带来了很大的压力，他们第一次远离家乡，几乎不会说英语，身边也没有家人支持，在重重压力下，他们回到了西班牙，并停止了内容创作。我想对我们的粉丝说谢谢你们，我们爱你们，再见了，不要引战。
So where does the feeling of anxiety actually come from? Dean Burnett is a doctor of neuroscience who explains the physical origin of anxiety in the evolution of the brain. A lot of this anxiety is down to how our brains have evolved and developed, but they've done this over millions of years. Of course, the modern world is only a few hundred years old, and our brains simply haven't had the time to develop ways to recognize and cope with modern threats, dangers, and issues, which cause anxiety. So, if you see the brain here, this part at the top there, that's the neocortex. That's the most complex part of the brain, that's the human part of the brain, where all our imagination and planning and thinking and language comes from. That's relatively new and evolved less than two million years ago. But whereas this part here, the limbic system in the middle, that's where the threat response comes from. That's like 50 million years old or older. That's from a time when we were primitive creatures, we were constantly encountering predators and dangers and risks.
焦虑到底从何而来？神经科学家迪恩·伯内特向我们说明了焦虑是如何在大脑的进化过程中产生的。大脑进化的特点决定了人们容易感到焦虑，这一进程已经持续了上百亿年，但现代社会仅仅存在了几百年，我们的大脑暂时还不能识别和应对现代的威胁、危险和问题，于是焦虑就产生了。你们看，大脑的最上层叫做新皮质，是大脑中最复杂、也是人类独有的部分，所有的想象和计划、思维和语言都在这里形成。它从形成至今还不到200万年。但位于大脑中部的边缘系统，也就是对威胁做出反应的部分，在5000万年前就已经形成了。当时人类还处于原始社会，周围充满着猎食者与各种危险。
Whereas now we have taken control over the world, and as a result of this, the fundamental parts of our brain which control the fear and anxiety response don't really have the ability to tell the difference between being chased by a lion and the possibility of putting a video online that people don't like and having a negative reaction. So, the brain responds to these things in the same way when it shouldn't. People your age are actually far more prone to anxiety because the parts of your brain which tell those fundamental bits, 'Keep quiet. Calm down,' those are still developing. We thought that we were the only ones, but it's a common thing, like a lot of people have it. You're not alone. Understanding that our brains are hard-wired to make us feel anxious is the first step to learning that anxiety is natural, not abnormal. We need to learn to accept it, but we also need to learn to cope with it.
如今人类主宰了地球，但是我们大脑中掌控恐惧和应对焦虑的部分尚且不能分辨出被狮子追捕和视频反响不好之间有何区别。大脑会对这两件事做出同样的反应。你们这个年纪的人更容易感到焦虑，因为负责让大脑的边缘系统冷静下来的那一部分还尚未成熟。我们以为只有我们感到焦虑，但其实这很普遍，很多人都感到焦虑，并不只有你会这样。了解大脑天生就会令我们焦虑，是明白焦虑是一种正常现象的第一步。我们要学着接受焦虑，但同时也要应对焦虑。
Dr. Elena Touroni is a consultant psychologist who specializes in treating anxiety disorders. Unusually, for such inseparable identical twins, Emilio and Ivan are taking turns to confide in Elena. While we were in the US, we were working every day, there was a lot of pressure. I don't wanna fail, and if I fail, I don't want my brother to fail. And my mind thinks, 'If you don't wanna fail, just don't do it.' One thing that I noticed is that both you and your brother mentioned, sort of, very powerfully this idea of wanting to get out of the situation. Whenever we're feeling threatened, we want to escape. If you were able to challenge that negative thought and give yourself a positive message: 'Look, we've done this a few times, people really enjoy watching us. And even if something was to go wrong momentarily, you and your brother will be able to find a way to recover.' It's really important not to become too worried about being worried. It's very straightforward to get help with feelings of anxiety.
埃琳娜·特洛妮医生是一位擅长治疗焦虑的心理咨询师。与平时不同，两兄弟分开进行了这次咨询。我们在美国的时候每天都要工作，压力很大，我不想失败，即使我不行，我不想拖我弟弟的后腿。我当时对自己说，如果你怕失败，干脆放弃吧。我发现你们兄弟俩都很想脱离当时的处境，这是焦虑的典型症状。我们感到威胁时就会想去逃避。你需要去对抗那些消极的想法，给自己一些积极的暗示，比如“一切都会好的”。我们过去的很多视频都非常受欢迎，即使目前的情况非常糟糕，我们也能渡过难关。不必对自己感到焦虑，太过担心寻求帮助是很明智的。
Very simple techniques such as deep breathing, mindfulness, can make a very big difference to relieving feelings of anxiety. Mindfulness is the process of focusing the mind on experiences in the present moment and one of the most effective ways of combating anxiety. Veronika Rakli teaches relaxation through aerial yoga. Can she help the twins relieve their anxieties by learning to experience the joy of the present? What brought you here today? To feel safe when I feel anxious. So, this is what aerial yoga can help with, to soothe the body. Sitting in hammocks helps you to feel more secure, more safe, because you can create your own bubble around your body. It is only you, your mind, your body. You are present in the moment. And how do you feel now? I feel relaxed. I almost fell asleep. Yeah. This really works because you gotta be focusing on what you're doing. And your mind is, like, really clear. And I feel great.
一些简单的技巧，比如深呼吸、正念思考，都能够有效缓解焦虑。正念思考即专注于当下，是对抗焦虑的有效方法。维罗妮卡·拉科里利用空中瑜伽帮助人们放松，这次她是否能让两兄弟投入当下，释放焦虑呢？你们为何而来？为了能在焦虑时找到安全感。这正是空中瑜伽的作用，它能够放松你的身体，坐在吊床里你会感到很安全，因为吊床把你包裹了起来，里面只有你自己，你的心灵，你的身体，你属于当下，身心合一。现在你们感觉怎样？很放松，我快睡着了。这真的很有效，因为你专注于当下，放空了自己的心灵，这让我感觉很棒。
We can all learn to cope with anxiety and live calmer lives by doing five simple things.
以下五个简单的技巧能够帮助你应对焦虑，获得平静：
1. Simplify life. We do too much and then complain that our lives are too hectic. But what registers as anxiety is often the mind's plea not to be continuously overstimulated. We all need to accept that we can't do it all.
1. 简化生活。我们终日繁忙，然后抱怨生活的混乱，但焦虑通常是内心需求的表达，提醒你放慢脚步。我们要接受自己不是铁人，我们需要充足的睡眠。
2. We need proper sleep, at least seven hours every night.
2. 充足的休息。每天至少7小时。
3. Unplug. News organizations speak of our need to know, but often we have a greater need not to know. There's nothing we can do about the exploits, disasters, and triumphs of strangers we'll never meet. We need to switch off and concentrate on things closer to home that we can affect.
3.屏蔽信息。新闻媒体代表了我们求知的需要，但很多时候我们更需要无知一些。总有些事情我们无能为力，比如剥削和灾害、陌生人令人艳羡的生活。我们需要离开媒体，专注于自己影响力之内的事。
4. Allocate time to think. Anxiety's the mind's revenge for all the thoughts we try to suppress. We need to allocate time where we have nothing to do other than sift through the chaotic contents of our minds. Every hour of living requires at least ten minutes of sifting.
4. 留出时间思考。焦虑是内心的报复，惩罚我们曾压抑各种想法。我们要在闲暇时整理混乱的思绪，生活中的每个小时都需要至少10分钟来整理。
5. Lower your expectations. It would be nice to be rich, famous, and successful, but it might be wiser to recognize that a truly satisfying life can be had living modestly and far away from the maniac competition to win the professional status race. Because being anxious, we escaped from social media, which is a thing that we love to do. If this happens to you, I wanna say to you guys that you guys are not alone.
5. 降低期待。名利双收自然很好，但同时我们也要明白，并不是非要为了名望地位争个头破血流才能让人满足，平凡的生活其实也足矣。因为焦虑，我们告别了社交媒体，但那其实是我们的兴趣所在。如果你也感到焦虑，我想对你说，你并不孤单。
This can be controlled, and you can handle it and you can change it. There's a new future on us. We're gonna go out. We're gonna have fun. And we're not gonna worry about worrying, which is really important.
焦虑是可以控制和改变的。如今我们要重写未来，我们不会再躲在家里，我们会去享受生活，是的，我们也不会再对焦虑太过担忧，这对我们是很重要的。