Name: 當你焦慮時，做這件事10分鐘.. ► 聽聽哈佛教授怎麼說 - Dr. Arthur Brooks 亞瑟．布魯克斯（中英字幕）
Uploaded: 2025-07-05T12:10:40.000Z
Duration: 3 min 9 s
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If you're experiencing a lot of anxiety, the way to actually solve that problem metacognitively is to say, okay, I got a piece of paper, write it down, focus it for 10 minutes, and it will change your life.

Adverbs of manner

Metacognition simply means thinking about your thinking and taking more time as you react to your emotions.

Basic passive voice

The emotions are produced in the limbic system of the brain.

You react to them and decide what they mean in the prefrontal cortex, the c-suite of your head.

When your kids are little and they're freaking out about something, you say, use your words.

Allow yourself to explain this thing that you're feeling, and in so doing, you're using your prefrontal cortex as opposed to relying on the limbic tissue of your brain.

Fear was adapted in the human species to be episodic and intense.

The problem in modern life is that we have all of these vague threats that are happening that are kind of half illuminating our amygdala, a little drip of cortisol into our brain all the time, and that's unfocused and freaking us out.

So the way to actually solve that problem metacognitive is to say, okay, okay, I got to focus it.

Number one, number one thing that I'm afraid of right now, that's actually giving me this anxiety, that's giving me this discomfort.

And you're literally moving the experience from the amygdala, which is the emotional center to the prefrontal cortex, which is the logical.

It will turn it into a logical kind of fear.

That's the right reaction to these threats.

If you're experiencing a lot of anxiety, unfocused fear, focus it every day for 10 minutes, write it down.

I have a running list of the things that I'm afraid of.

I keep lots of lists because journaling is so critically important.

And so when I write it down and I focus it, I go, oh yeah, it's true.

But when you're not looking at it, it's there.

And part of the reason is because your self-image is one of somebody who's successful.

So you're self-objectifying as a successful person.

You're success addicted, meaning the ventral striatum of your brain gets tapped every time somebody says, Steve, you got another 7 million downloads or something that is not inherently meaningful in that particular way because the metric is actually what taps your ventral striatum again and again and again.

If that's going in the wrong direction and you're not making progress, then that sort of feels somehow not successful, which means that this phantasm.

It turns into what it really is, which is a mouse, not a lion.