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cover of episode 33. Hacking your Speaking Anxiety: How Lessons from Neuroscience Can Help You Communicate Confidently.

33. Hacking your Speaking Anxiety: How Lessons from Neuroscience Can Help You Communicate Confidently.

2021/5/13
logo of podcast Think Fast, Talk Smart: Communication Techniques

Think Fast, Talk Smart: Communication Techniques
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Andrew Huberman
是一位专注于神经科学、学习和健康的斯坦福大学教授和播客主持人。
Topics
Matt Abrahams: 本期节目探讨了如何利用神经科学研究成果来克服沟通焦虑，并提升沟通效果。访谈中，Huberman教授分享了自主神经系统连续统一体的概念，解释了兴奋和焦虑的生理反应是相同的，关键在于如何认知和解读这些生理信号。他还介绍了多种应对焦虑的实用技巧，包括重新调整对生理症状的认知、身体的向前运动、左右眼球运动以及特定的呼吸技巧等，并强调了在压力状态下利用身体来控制大脑的重要性。 Andrew Huberman: 沟通焦虑源于自主神经系统连续统一体中的特定状态，该连续统一体涵盖从高度警觉到深度睡眠的各种状态。兴奋和焦虑的生理反应是相同的，都涉及肾上腺素/去甲肾上腺素的释放，导致身体的激动和精神的专注。然而，这种激动会让人难以保持静止。关键在于重新认知这些生理反应，将其视为兴奋而非焦虑。向前运动，即使是模拟的（例如眼球运动），都能触发大脑释放多巴胺，增强积极情绪和动力。此外，左右眼球运动（EMDR）能抑制大脑中的杏仁核（恐惧中心），降低焦虑水平。实时控制焦虑的方法包括双吸气长呼气，这能有效排出二氧化碳，使肺泡充气，从而快速激活神经系统的镇静机制。而提高压力阈值的方法包括冷水浴等，通过在高度警觉的状态下保持冷静，增强对压力的耐受性。在虚拟沟通中，建议关闭自拍视频，并合理运用眼神接触，避免长时间注视，以提升沟通效果。 Andrew Huberman: 成功的沟通需要热情、结构和清晰度。

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When we get nervous, we enter a state along the autonomic continuum, which ranges from high alertness to deep sleep. This state involves physiological responses that are autonomic, meaning they are automatic.

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“There’s no difference between the physiological response to something that you’re excited about and something that you’re nervous about or dreading,” says Andrew Huberman, associate professor of neurobiology and ophthalmology at Stanford University. In this podcast episode, Huberman talks with host and lecturer Matt Abrahams about his research on the autonomic continuum, a spectrum between states of very high alertness or fear, all the way down to deep sleep, and shares how to better-use the system to your advantage.  

“If people can conceptualize that the anxiety or stress response is the same as the excitement response, they feel different,” Huberman says. 

Think Fast, Talk Smart) is a podcast produced by Stanford Graduate School of Business. Each episode provides concrete, easy-to-implement tools and techniques to help you hone and enhance your communication skills.

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