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Finally, we know that chatter can have severe, negative, physical health effects.
最后，我们知道碎碎念会对身体健康产生严重的负面影响。
You've probably heard that stress kills- that's not exactly true.
你可能听说过压力会致人死亡--但事实并非如此。
A stress response is a really adaptive response.
压力反应是一种真正的适应性反应。
What makes stress toxic is when it remains chronically-elevated over time.
压力之所以有毒，是因为它会随着时间的推移而长期升高。
This is precisely what chatter does.
这正是碎碎念带来的后果。
We experience a stressor in our life, it then ends, but in our minds our chatter perpetuates it.
比如我们在生活中有一个压力源，后来它消失了，但在脑海里，我们的碎碎念会让它永远存在。
We keep thinking about that event over and over and over again.
我们一遍又一遍地想着那件事。
And that keeps that stress response active in ways that can predict things like cardiovascular disease, chronic inflammation, and even cancer.
这让压力反应保持活跃，最终导致心血管疾病、慢性炎症，甚至癌症。
It's hard to overstate how negative the implications of chatter can be.
碎碎念的负面影响怎么说都不为过。
The good news is there is a science-based toolkit that you can use to regain control of your inner voice.
好消息是，现在有了一个科学的工具包，你可以用它来重新控制你内心的声音。
There are things we can do on our own, ways of harnessing our relationships with other people, and even ways of interacting with physical environments.
有一些我们自己就能做的事，比如利用与他人的关系，甚至是与物理环境的互动方式。
One really great example of these tools are rituals.
这种工具的例证之一就是仪式。
We love having control.
我们喜欢掌握控制权。
When you experience chatter, you often feel like your thoughts are in control of you.
当你脑海里有碎碎念时，你总会觉得你的思想控制了你。
One of the things that we've learned through science is that we can compensate for this feeling out of control by creating order around us- rituals are one way to do that.
我们从科学中学到的一件事是，我们可以在周围创造秩序来弥补这种失控的感觉——而仪式就是方式之一。
A ritual is an ordered sequence of behaviors that you rigidly perform the same way each time by engaging the same sequence of behaviors every time the same way.
仪式是指有序的行为序列，你每次都会以同样的方式进行同样的行为，并且以同样的方式执行。
That's giving you a sense of order and control.
这会让你有秩序感和控制感。
That can feel really good when you're mired in chatter.
当你脑海里出现碎碎念时，这种感觉真的很好。
The tennis great, Rafael Nadal, he said the hardest thing that he struggles to do on the tennis court is manage the voices inside his head.
网球名将拉斐尔·纳达尔说过，他在网球场上最难做的事情就是控制自己脑海中的声音。
He engages in rituals.
他采用了各种仪式。
During breaks between play he goes over to his bench.
在比赛间歇期间，他会走到板凳上。
First, he takes a sip out of one water bottle.
首先，他从一个水瓶中喝掉一口水。
Then he takes a sip out of another.
然后，他再从另一个水瓶中喝一口。
Then he puts each water bottle back exactly where he picked them up from on a diagonal to the court.
然后，他把每个水瓶都放回原来的地方——球场的对角线上。
It's a ritual he does to manage his chatter.
这是他控制自己碎碎念的一套仪式。
There are no individual tools that work for all people in all situations to help manage your chatter.
并没有在所有情况下都适用于所有人去管理碎碎念的单一工具。
Instead, the real challenge is to figure out what are the unique combinations of tools that work best for you?
相反，我们所面临的真正的挑战是找出最适合自己的独特工具是什么？
Are you weaker for experiencing chatter?
经历过碎碎念之后你是不是变得更脆弱了？
Absolutely not.
并非如此。
You are human for experiencing chatter, so welcome to the human condition.
你是人类，生来就会经历碎碎念，所以欢迎来到人类的世界。
