– 英语/中文 双语歌词

歌词与翻译

[中文]

你是否辗转难眠，

感到烦躁或情绪低落，

常常忘记一些小事，

并且感到不知所措和孤立无援？

别担心。我们都有过这样的经历。

你可能只是压力过大。

压力并非总是坏事。

它能在短时间内提供额外的能量和专注力，

比如在进行激烈的体育运动时，

或者需要公开演讲时。

但如果压力持续不断，

就像我们大多数人每天都面临的那样，

它实际上会改变你的大脑。

长期慢性压力，

比如工作过度或家庭争吵，

会影响大脑的体积，

它的结构，

以及它的功能，

甚至会影响到你的基因层面。

压力始于一个叫做

下丘脑-垂体-肾上腺轴的东西，

这是大脑和肾上腺上的内分泌腺体之间的一系列相互作用，

between endocrine glands in the brain and on the kidney,

它控制着你身体对压力的反应。

当你的大脑检测到压力情境时，

你的HPA轴会被立即激活

并释放一种叫做皮质醇的激素，它会使你的身体为立即行动做好准备。

但长期过高的皮质醇水平

会对你的大脑造成严重破坏。

例如，慢性压力会增加

杏仁核的活动水平和神经连接数量，

杏仁核是大脑的恐惧中心。

随着皮质醇水平的升高，

海马体的电信号会减弱，

海马体是大脑中与学习、记忆和压力控制相关的一部分。

海马体的功能会逐渐衰退。

海马体还会抑制HPA轴的活动，

所以当它变弱时，

你控制压力的能力也会随之减弱。

但这还不是全部。

皮质醇实际上会导致你的大脑缩小。

过多的皮质醇会导致神经元之间的突触连接减少

以及前额叶皮层萎缩，

前额叶皮层是大脑中调节注意力、

决策、

判断，

以及社交互动的部分。

它还会导致海马体产生的新脑细胞减少。

这意味着慢性压力可能会让你更难学习

和记住东西，

并且还会为更严重的精神问题埋下伏笔，

比如抑郁症，最终甚至可能导致阿尔茨海默病。

压力的影响甚至可能渗透到你大脑的DNA中。

一项实验表明，

母鼠对幼鼠的呵护程度

会影响幼鼠以后对压力的反应。

受到呵护的幼鼠对压力的敏感度较低，

因为它们的大脑发育出更多的皮质醇受体，

这些受体可以与皮质醇结合，从而减弱压力反应。

受到忽视的幼鼠则相反，

它们一生中对压力的敏感度更高。

这些被认为是表观遗传改变，

这意味着它们影响哪些基因被表达，

而不会直接改变基因代码。

而且，如果母鼠互换，这些改变是可以逆转的。

但有一个令人惊讶的结果。

一只母鼠造成的表观遗传改变

会遗传给她的许多后代。

换句话说，这些行为的结果是可以遗传的。

但事情并非完全是坏消息。

有很多方法可以逆转皮质醇对你压力大脑的影响。

最强大的武器是锻炼和冥想，

冥想包括深呼吸

以及对周围环境保持觉察和专注。

这两种活动都可以减轻你的压力

并增加海马体的体积，

从而改善你的记忆力。

所以不要被日常生活中的压力打败。

控制好你的压力，以免它控制你。

[英语]

Are you sleeping restlessly,

feeling irritable or moody,

forgetting little things,

and feeling overwhelmed and isolated?

Don't worry. We've all been there.

You're probably just stressed out.

Stress isn't always a bad thing.

It can be handy for a burst of extra energy and focus,

like when you're playing a competitive sport,

or have to speak in public.

But when its continuous,

the kind most of us face day in and day out,

it actually begins to change your brain.

Chronic stress,

like being overworked or having arguments at home,

can affect brain size,

its structure,

and how it functions,

right down to the level of your genes.

Stress begins with something called

the hypothalamus pituitary adrenal axis,

a series of interactions

between endocrine glands in the brain and on the kidney,

which controls your body's reaction to stress.

When your brain detects a stressful situation,

your HPA axis is instantly activated

and releases a hormone called cortisol, which primes your body for instant action.

But high levels of cortisol over long periods of time

wreak havoc on your brain.

For example, chronic stress increases the activity level

and number of neural connections in the amygdala,

your brain's fear center.

And as levels of cortisol rise,

electric signals in your hippocampus,

the part of the brain associated with learning, memories, and stress control,

deteriorate.

The hippocampus also inhibits the activity of the HPA axis,

so when it weakens,

so does your ability to control your stress.

That's not all, though.

Cortisol can literally cause your brain to shrink in size.

Too much of it results in the loss of synaptic connections between neurons

and the shrinking of your prefrontal cortex,

the part of your brain the regulates behaviors like concentration,

decision-making,

judgement,

and social interaction.

It also leads to fewer new brain cells being made in the hippocampus.

This means chronic stress might make it harder for you to learn

and remember things,

and also set the stage for more serious mental problems,

like depression and eventually Alzheimer's disease.

The effects of stress may filter right down to your brain's DNA.

An experiment showed

that the amount of nurturing a mother rat provides its newborn baby

plays a part in determining how that baby responds to stress later in life.

The pups of nurturing moms turned out less sensitive to stress

because their brains developed more cortisol receptors,

which stick to cortisol and dampen the stress response.

The pups of negligent moms had the opposite outcome,

and so became more sensitive to stress throughout life.

These are considered epigenetic changes,

meaning that they effect which genes are expressed

without directly changing the genetic code.

And these changes can be reversed if the moms are swapped.

But there's a surprising result.

The epigenetic changes caused by one single mother rat

were passed down to many generations of rats after her.

In other words, the results of these actions were inheritable.

It's not all bad news, though.

There are many ways to reverse what cortisol does to your stressed brain.

The most powerful weapons are exercise and meditation,

which involves breathing deeply

and being aware and focused on your surroundings.

Both of these activities decrease your stress

and increase the size of the hippocampus,

thereby improving your memory.

So don't feel defeated by the pressures of daily life.

Get in control of your stress before it takes control of you.

重点词汇

词汇	含义
restlessly /ˈrestləsli/ B2	adverb - 不安地 (bù'ān dì)
irritable /ˈɪrɪtəbl/ B1	adjective - 易怒的 (yì nù de)
overwhelmed /ˌoʊvərˈwelmd/ B2	adjective - 不知所措 (bù zhī suǒ cuò)
isolated /ˈaɪsəleɪtɪd/ B1	adjective - 孤立的 (gūlì de)
stressed /ˈstrest/ A2	adjective - 有压力的 (yǒu yālì de)
continuous /kənˈtɪnjuəs/ B1	adjective - 连续的 (liánxù de)
chronic /ˈkrɑnɪk/ B2	adjective - 慢性的 (mànxìng de)
functions /ˈfʌŋkʃənz/ B1	verb - 运作 (yùnzuò)
detects /dɪˈtekt/ B1	verb - 检测 (jiǎncè)
hormone /ˈhɔrmoʊn/ B2	noun - 激素 (jīsù)
releases /rɪˈliːsɪz/ A2	verb - 释放 (shìfàng)
deteriorate /dɪˈtɪriərət/ B2	verb - 恶化 (èhuà)
inhibits /ɪnˈhɪbɪts/ B2	verb - 抑制 (yìzhì)
shrink /ʃrɪŋk/ A2	verb - 缩小 (suōxiǎo)
concentration /ˌkɑnsənˈtreɪʃən/ B1	noun - 专注 (zhuōzhù)
decision-making /dɪˈsɪʒən ˌmeɪkɪŋ/ B2	noun - 决策 (juécè)
judgement /ˈdʒʌdʒmənt/ B2	noun - 判断 (pànduàn)
nurturing /ˈnɜrtʃərɪŋ/ B2	adjective - 培养 (péiyǎng)
receptors /rɪˈseptərz/ C1	noun - 受体 (shòutǐ)
dampen /ˈdæmpən/ B1	verb - 减弱 (jiǎnruò)