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So the habit comes in where, that our brain doesn't like the discomfort of the anxious feeling, and then jumps in with a solution, where is the habit loop of the anxiety?
那么习惯是从哪里来的，我们的大脑不喜欢焦虑感带来的不适，然后跳出来解决问题，焦虑是在哪里形成习惯并循环的呢？
So any habit is formed in a three step process.
所以任何习惯的养成都要经过三个步骤。
It really, it takes a trigger or a cue and then a behavior.
它真的需要一个触发或一个提示，然后行成行为。
And then from a brain perspective, a reward.
然后从大脑的角度来看，这是一种奖励。
So for example, anxiety's unpleasant.
举个例子，焦虑是令人不快的。
So that could be the cue.
所以这可能是触发事件。
The behavior could be to eat, to go on social media, even to worry.
这种行为可能是吃东西，上社交媒体，甚至是担心。
So the behavior can be physical, like eating.
所以这种行为可以是身体上的，比如吃东西。
It could also be mental like worrying.
这也可能是精神上的，比如担心的心情。
And one of the biggest habit loops around anxiety is worry.
而焦虑最大的习惯循环之一就是担忧。
So the physical feeling of anxiety is the cue.
所以身体上的焦虑感是提示。
The mental behavior is worrying.
心理行为是担忧。
And what some research has shown is at worrying tends to make people feel like they're in control, even if they're not, or at least doing something, even if they don't have control over a situation, doing something feels more productive than not doing anything.
一些研究表明，焦虑往往会让人们觉得自己在掌控之中，即使他们没有，或者至少在做一些事情，即使他们无法控制情况，做一些事情比什么都不做更有成效。
Just sitting there waiting for whatever to happen, to happen.
就坐在那里等着什么事发生。
It's rewarding to our brain to say, "Hey, you're worrying. At least you're doing something."
我们的大脑说，“嘿，你在担心，至少你在做什么事情了。”这似乎是有益的。
And that reward feeds back and tells our brain, “Hey, next time you're anxious, you should worry some more."
这个奖励会反馈给我们的大脑，告诉我们，“嘿，下次你焦虑的时候，你应该多担心一些。”
And that's how anxiety gets set up as a habit.
这就是焦虑成为一种习惯的方式。
Now I'm going to mention, I never learned this in medical school or residency.
现在我要提到的是，我在医学院或住院医师实习时从未学过这个。
This was something that took me, serendipity basically, because I was studying habit change in my lab where we were looking at helping people quit smoking and change overeating habits.
这让我很意外，因为我在实验室里研究习惯改变，研究如何帮助人们戒烟和改变暴饮暴食的习惯。
And it was only when somebody in our… We had this mindful eating app and somebody was using it in saying, “Hey, anxiety triggers my stress eating."
我们有一个用心进食的应用程序，有人用它来说，“嘿，焦虑触发了我的压力进食。”
And she said, “Can you create a program for anxiety?"
她说，“你能为焦虑创建一个程序吗？”
And I was thinking, I prescribe medications for anxiety, but it turns out that medications unfortunately are not as good as we'd like them to be.
我开了治疗焦虑症的药物，但不幸的是，药物并不像我们预设的效果那么好。
It takes for every five patients that I prescribe a medication to, only one of them shows the significant in reduction in symptoms.
我给每五个病人开药，其中只有一个病人的症状明显减轻。
So it was born out of a need, like my own anxiety with helping my patients with their anxiety.
所以它是出于一种需要而产生的，就像我帮助我的病人解决他们的焦虑过程中也会产生焦虑。
It turns out if we approach these mental behaviors, whether a medication works or not, everybody can benefit from learning how their mind works and working with their mind.
事实证明，如果我们研究这些心理行为，无论药物是否有效，每个人都可以学习思维是如何工作的以及运用思维工作，并从中获益。
