你以為自己只是壓力大？其實只要發生得過快、過早，對大腦來說就是創傷｜重塑迷走神經創造力【東哥說故事】

經常感到壓力、焦慮、無法放鬆，
身體也常出現慢性發炎、疼痛、失眠、腸胃道等問題，
但卻總是找不到明確原因嗎？
你可能只是迷走神經失去了復原力。
◆
迷走神經是你解決不明身心問題的秘密武器和盟友，
澳洲知名焦慮治療師用簡單有效的「身體療法」，
帶領你恢復迷走神經韌性，啟動內在的強大自癒力，
讓你重拾充滿自信、活力、安全感的生活
◆

　　你是否經常感到壓力、焦慮、無法放鬆，即使只是老闆發來的一則短訊，都會令你緊張？
　　聽到某些噪音、聞到某些氣味或碰觸到某些東西，就感覺快要崩潰。
　　常出現腦霧、慢性發炎、疼痛、失眠、腸胃道等問題，卻找不出明確原因。
　　每次和別人互動後，總有一種揮之不去的倦怠感。
　　總覺得自己和周遭人事物之間隔著一段距離，內心也彷彿缺少了什麼。

　　如果你也有上述狀況，並不代表你的抗壓性低或個性差，
　　可能只是你的迷走神經失去了復原力，無法自我調節，
　　讓你能從「戰或逃」或「凍結」的狀態，回到放鬆與安全的狀態。

　　★    神奇的迷走神經

　　迷走神經是與副交感神經密切相關的神經系統，有背側與腹側兩條神經，當背側迷走神經被活化，人體就會做出凍結、倒地或關閉等反應；當腹側迷走神經系統被活化，我們就會感到放鬆與安全。

　　此外，迷走神經還肩負讓心臟、胰臟、肝臟、消化、呼吸、肌肉、免疫系統……等身體器官正常運作的任務。

　　若迷走神經失去平衡與張力，就會出現各種身心症狀。好消息是，我們也能透過調節與增強迷走神經復原力，來解決各種身心問題。

　　★    作者親身經歷，溫柔陪伴你走過療癒之路

　　作者曾在10歲時經歷一場嚴重雲霄飛車意外，此後陸續出現各種不明情緒困擾。自從認識並實踐以多重迷走神經理論為基礎的「身體療法」後，她成功療癒了自己，更取得「身體治療師」資格，幫助許多人擺脫日復一日糾纏他們的身心問題。

　　本書便是作者多年的親身經歷與研究、執業的成果，她以溫柔且深具同理心的筆調，先帶領讀者了解多重迷走神經與身心連結的科學根據，再用她整合創造出的一套全人療法──「迷走神經重塑計畫」，引導讀者一步步走過療癒過程。

　　★    提供確實可行的方法，帶你重塑迷走神經韌性

　　這套簡單有效的「迷走神經重塑計畫」提供了許多實用的方法，能讓我們找回與自己身體的連結，察覺是什麼讓我們脫軌，並以更好的方式應對生活中的各種挑戰。例如：

　　●    覺得困在自己的經歷、想法、感受與情緒中走不出來時
　　→填寫憂慮記錄表與每日心情記錄表，藉以了解自己真實的反應。
　　●    感受到強烈的情緒或壓力，快要承受不住時
　　→用自我擁抱與「盛載練習」來安撫神經系統
　　●    因過往創傷經驗引發焦慮不安的身心反應時
　　→做小蜜蜂呼吸法與甩手動作，可以讓大腦與身體平靜下來
　　●    感到憂鬱、提不起勁、沒有元氣時
　　→接觸自然光、泡熱水澡，可調節神經低度激發的狀態
　　●    無法感受與身體的連結時
　　→用搖擺、晃動、旋轉、平衡練習等簡單動作刺激感覺系統。
　　●    感覺肌肉和身體處於緊繃狀態、無法放鬆時
　　→利用抖動來引發神經性震顫，能加以紓緩。
　　●    睡眠不足或失眠時
　　→做共振呼吸訓練，可有效改善睡眠障礙
　　●    感覺無法與他人連結時
　　→透過眼神的接觸、聲音的韻律、身體的姿勢等方式，可與人「再連結」
　　●    想隨時調節自己的神經系統時
　　→建立自己的迷走神經音樂播放清單。

　　透過這些確實可行的工具，你也能重塑迷走神經系統的復原力，安然度過各種情緒風暴，重新相信自己有能力安穩踏實地面對生活中的挑戰，療癒過往創傷，並與他人建立更深刻的連結，恢復身心平衡，找回完好如初的自己。

作者介紹
作者簡介

安娜．佛古森（Anna Ferguson）

　　澳洲頂尖心理健康專家和焦慮治療師。她在Instagram上建立了一個擁有33萬粉絲的活躍社群，分享實用且全面的身心工具，並致力於打破與心理健康相關的藩籬和汙名。透過擔任諮商師、演講者和作家的工作，她為那些在對抗焦慮的人提供寶貴的資源，並努力改變人們討論心理健康議題的對話方式。

譯者簡介

蕭寶森

　　臺大外文系學士，輔大翻譯研究所碩士，曾任報社編譯及大學講師，現為自由譯者，譯作包括《蘇菲的世界》、《森林祕境》、《樹之歌》、《在深夜遇見薩古魯》、《非暴力溝通：愛的語言》以及《鹽徑偕行》等40餘部。
 
目錄
前言  我的故事：情緒的雲霄飛車
序言  讓我陪伴你重新發現自己

第一篇  認識你的神經系統

第一章  多重迷走神經理論
什麼是神經系統？
什麼是迷走神經？
多重迷走神經理論
迷走神經張力──身體與情緒的晴雨表

第二章  神經系統如何運作
活化的腹側迷走神經（副交感神經）──有安全感，樂於與人連結
積極策略反應（活化的交感神經）──戰或逃
被動策略反應（活化的背側迷走神經）──關閉或凍結
這幾種反應是否有優劣之分？
焦慮、壓力與創傷所造成的生理現象

第三章 調節神經系統
「神經系統調節」是什麼意思？
神經系統失調的徵兆
什麼因素會影響神經系統？

第四章  聆聽自己的身體
和你的身體與心智重新連結
了解身體與心理之間的連結
心理健康照護方法的轉變
以身心學的技巧和自己的身體重新連結

第二篇  重塑迷走神經

第五章  迷走神經重塑計畫
按部就班、慢慢練習，更能感受到好處
回想創傷經驗並不能療癒創傷
為自己設定意向

第六章  第一階段：打好基礎
了解什麼是「安全」
如何當一個客觀的觀察者
如何與自己的情緒重新連結
如何照顧自己的基本需求
安撫自己的「盛載練習」
從身體下手，建立自己的安全感
調節神經系統的技巧
將這些方法融入你的日常生活

第七章  第二階段：找回你的身體
信任自己，建立強固的身心連結
何謂身體覺察力？
用帶著覺知的肢體動作和自己的身體重新連結
以修復瑜珈和自己的身體重新連結
以平衡練習和自己的身體重新連結
用正念覺察和自己的身體重新連結
用釋放身體壓力的動作和自己的身體重新連結
將這些方法融入你的日常生活

第八章  第三階段：運用你的超能力
迷走神經──能幫助你戰勝壓力的盟友
提高「心率變異度」
透過具有療癒效果的肢體動作重塑迷走神經
培養正念運動的習慣
透過生活方式的改變重塑迷走神經
透過「再連結練習」重塑迷走神經
將這些方法融入你的日常生活

後記  請以愛為出發點做出改變
註釋
參考資料
謝辭
參考文獻

Transcript

SPEAKER_00 0:47

So in a sand of fan, the some laying or chongs, the move yun, Chang Sikan, could king song, come tong fu, foin grim tour, passifau yin, lingokoler, you lay you high party, it do you lay yu gum in the how lay to doligo do chong my jow san ging leon to my in s and tum to mingle? Little jing jong is a yunti yu cog san king hai tong suong fall. Libun sua sange liu yule chang to my chi yip sec, yong wo y senga gaiao zila. So sin it could gong, mehai my josan king. Gang guysula, my josan ging le chong san dimensango gai fong on. Do chong my jawsan king liufa come may hai my chao san king sayin'. Come liu ji mehai my jow sang king such in the yangsa, sun king hai tong edimat, sun king hai tong ja go yo san king yun neck fasibal san gekam bonglo. K fu jala, sun tile me chun die go zong sun ho. Yantai soy of sang legi langa, bakufu coupla, some tula, do haligo hai tong, tio chat. Kamodi san king hai donga, you lean di boven choseng, da yat jungsu sanjing hai tong, which a bakula liga dialola, liga jac soil, tomala san gang, ba yi jobin sanjing hai tong, tet dialo, tomalika ja so yingo k soy san gang. Kum tsao bean sanjing hai tong a choy fan while yet. Chi koi tai sanjing hai ton, chile cho ye sanjing hai tong, te hong tai yao yi lim chido getong jong, te hangloa chilmana. Gum ti l sang ying hidon, chai so yi, but cho yi sanjing hai ton, coup j chosan le one jok, telle some tilme. Tixile lim siha, couldo dong junge. Gum sea l sang iitong, your joy fan my taika yi sook lung chang gao gum sang hai tong to my foo gao gum san ying high ton. Gum mehai my zhao san yang. My jo san ging ja so yu se lo san king hai tongan. When sang hide, high long till my jao san gang. Jok fook my jo san gang, chun yan ton zikan yolin kate, lingdol go tie, gum tungon chin, bui zu my zhao san gang, yanfatzi no gula fanyang, culling dol, ligo marmo, tongoj joi titsi. Com tote yonga, my josan gang, josiatoi, lungo, sung hong chun sung, kling to sun tight on dialole, bat yika winsonho. Com liva y dialog, hai gus on dibu from sicanto sea sandi. Tai yingao te jun jen jufu facunoge suntai. Yo suntai chunhoi dialogue le dialo, chunho santai sei buye. Dong my jao san ging leon, ying while they sang high tonga, hai we a sam jung fanying mo sick, dayak, tick tatlo fanyang. Gao gum san gang bay wood fat, her choc sila, what they jokut, zin dou, but a thoo givanyang, baggy, bay don't chatlo fan ying, buy tuck my jaw san gang, bay wood fat, her choc silla, what they joked, si no gulak get dongit fan yang, sam se whitam yu fanyang, niggo fuk tu my tho san gang, se fugao gum san ging yebo fan, bay wood fat, culangdole gamdole, fong song, lock yu yu yang. Com ni sam go faning mo secle, hanger bong jo de yangdoi m tong a chong fong. Soy yang yongle, lego go zin tho at the tose hai tongle, telega yao moon, don't let me do not like with a tea jing siolle. Kut a with dip salt so hung a fong. Com like a buizak my chosen yang, tellig a cutn gwan by jongsi. Don't chang bin the taiko kick legis yola, little lingo kam chop, some zifula, yun chun tenzi won jok, leg fok tuck my josan jing high don't like a sati. Cra would gam woon san zong zin so to my pai chak son y van bay. Um su mintai ole, ghu ya tangu yin, bay dong tumla, k fanyang. Y mulla Liko hai tongsian ya son sum to tun ya canfu tan wing jongtai. Kam hang tong ha so sings our tongue foo. Com holdon sea howl, do the dongsy gay, gip pot white, come to hope, how fui, die kins at lic a young yusan coloya sung labo gay tie. Catangon, zik kick chat le fanyang, the lingol de mindo siola, lungo lapticang dong. Bay don't chal fan yang, say sun something hingdole chun y up licot tai do kick fat kitong tie bow tigate, yi say woo cham you van yang, chai bong jong day, whi chi ping chang, ping yu taiyan, son day ling, so tethong and my jo san ging, lungal le chung lekashi hau, yang gin hoi bo chipeng one. Hang nai him gai chi haule, the lungo cupsy, ho chat got my fong song, lin no sun tina, some van hoiang sang sec, si or so for chong tai lho yle hint my josan ging changle my josan ging and one job lung ho. Hui fine jong san ging hai donga chengtai jong tai. Now good some de dong fo me water sick dongil di. Gumiko ho gang mengatshi bu dai, some let pin yido. Some look bin yido go toi builder, likanggalangao, chong yong, yao yama ying do sangwo son bin fa. Some let pin yido tai honang leg san jing hai tung folk yin leg pin, whole ying foot of jongfong. Ganang some let pin yidd, hellango fan yang lay siang like to ma pin dong leg. Ytunga bong j pun duna, hey me in the yu Jin Zihao. Lem ho y pig out son nigam, fan the hole, foctup my josan jing high tung judo get one thing jong die. Com to gongola jotte go san te ying or chunk dio. Com kitsele, hai son king hai don, to the man dai. Gumole hoi ching shois, gum to die wet to me. He sing some ching fong sia, sun king high tong will hip jongele, some d donjon fong, cho sec don fan ying, pinch son day yin sang nat like fan yin chon. It's a nai fashing is yao, sun tai will kidong, sang chin mo sick. Ho ling do lele, hoi chu leg a zindawa, tangat ho chao, gifanyang, but it got zingoku la dongi chong tai, gong dai, moi gai chongek. Dongay guai cho xio, sun king hai tong, ya will yan domifaniko, foc mysho san king juge pangeng zhong tie. Tis yell, mo jongek, godo cram li, zhulingo yan, chansen, lan yi fo ying ye chong sung, some lei chong sang ji si, baited big mantu chong sung, hai got ching jung y dengi. Yamho siu fasang, guodo, go zhou, go fai, do hai chong sung. So ching fong, chai comla. Kigo, gosanche, sigo, cho senjek, lindo kog san ging hai tung xiu joi. Jungle, su chicalang like. You see, fool me chango, yet chick tie like a tile. Lindo sang high tung xi jok ka hai kosangimose me fate ho lingo yao ligo fo my yo san king judo and gomanjonhai. Tigbo Chak San Sum Chen K Moban Fat Sun Zing Fong Song. Kumbu wagon Jacok San Gang High Tong Satil. Ganai gong Sun ging high ton satiu zi at sang high ton, co fan tizigan cho yinjo hung. Lingdogo zin dou jatong, but ego tongi fan yung, pinduk taigo kong si. Lingo ligo fook my jo san ging lan yi fa gong lang, suamin jo ja, hagamin yungga, donil san ging hai tong satiu. Lig a yan sang, zhao chi hang tille yi ging mo siin jo gong sokswamin. Limbui hanya boy to gong se tin it. Lingdoligo changle, hind du hongbo, young him, young hog in siussi, to hollan lingdo, le go gong soxwamen sato Usi le cojit twan ling, sangle, to siu lo, ho yi fan lo, zeng pei like kitla, k yangela ligang just so chengleckle, yongsa hei, lindo tigate, bo chi heg on ching a jong tie kohila min do jong sum la kin homan tana, sang king a jovale tam, said I gasoy some lati son. Kum itong liu fatle, kata go onji honggan, lindo yanle, hoi hai go m so pai pum changsi habiu dat, sang late chang so gingle, tago zi gun tat ziga, gimsiye yang si dong hangwai, timi ying h some chong tie, her chong san gin kao si whai, lindo sangho, baggy ching you to teach. Little tam whaliu fatle, kiz at the cohan sen. Com do you maudi chong sangdo some gong, colean zium tongai some hong. Wungagon, la sing chang bing ye gagumtai mo sec, hong bom fateng chok could get chang. Yan chile gandina hia linga chung, chokti jong zi fong sec, sang tai liu fat. Itun liu fale, zai yi dog my jung la my gei chok, ji jong tongfu chong zong, hai we tai la isanta ge yok to my gan boglo mean. Liu liu yu li dung chong zong, nital yi siin yao, santi jsao, taw da tang santi dong jok, in the dong xian, langao chok pong, yi sek, to ma chu la tia chong zong keng yim. Tama liufa, jong zong, yi haga gu cheng, tago gim si ga chin siking pong secu zheng si hamo sick, yi santai liufa len jai hai yi sung, yo santai gang gun chat, ki jo tilj sat hongge sun jing hai ton. So, sandaiufa, kaigo son hong gu cheng. Hei jiu choke, hai would singao gim siliko sang le fan ying yp so, the dongsian, chong sang dongsi changit, he go santai chang min ziao, joi fatha yeng zi changbi, bong joki chun yabo, chi late, some le chong zong zang, hai willin dugo yanna chong qi sangi hai tong satiljontai. Yi santai yufa, t bongjole, chong san til ji, sang hai tong, di la yun single yama chong san yi be jong jung ying at like fan ying changwan, ng suns, chong san, zhawi pen. Kongdole, a jong yi hodo sat up kabofanat. Gum j suli doler, my josan jing chong so gaiwakn, hui dialing dog zet, tago san taio fat, chong san, huan fan san jing hai donga pen hang. Mai josan jing chong so gaiwa, than sam gaidun, da yet tao gai chola, da yi puyang san tai gok tat lek, da sam chang hop pintet si yoang jing no. Tum jetai san yugo changina mbo baitigingat legiu tia bovatin chung de glap. Dum tagun, dao g, so zin, liu chong sun van ching gum, si al no di goton chun sinh man man hang cho sun chun mo sick a gunban jong tai. Gum di hala di pongjole, se van ching gum, kesu din zapong he yiha yam hot joboi t sil was yefan zhong tao galansa how low so my football jongajai hong ton zhong yang tonga they fongas yelling a chun yin cham he suntai gums alumin. I'm so lo be in it yuking hai tong to ji fai dim sina chong so lang zin bolo he tai wan lango chi gig my zhao san yang tai seng my zhao san jing jung like tai yi chang go my zhao sanj sang dialangke yogle hai sang y. Sangong tai yangwong the hai san than san yang. They say ten di hole ling fong song yang yum le langa bong j won wu gao gum sang ying I don't get. Tim chonggo yi song. Yisel, gong dai faniga would sang, ling the sun tai pang jen fanol e gumado y gai duna tipuyang santi gotlek. Little guy duna, g chong dim jaio chong san yam chige, to go some fat santi, mtong bo fan, mtonbo, tong sum ling si gang ling it, lindo lila, chun yaploi some gri yan but yong got lo. Lindugilla, chong gintin ya. Y jimla, t'y chang jun, so I get suntai got like Ly Djo Lidi, so I get so yukala come joli penhangle in jabla to sun tai so me sang, tela wangola sufo chi sai. A choido du funido. Tungu chi like fong hei, son goks I me. See how it comes out. Gun to that song yi sec, he son goks I mean mamma wong son ye Pakola seo toila di toila twin bola fo bola bui bola tonga sun tia bole com don liga sun ti dona chi like hai a go so me hai so me sometime both. Jung ye sick fine go away. Sangai tuner, tight chang to my zi young. But they let you junior both guy be some hoi chong so my san gang. So one donga, one dongle, hoi wood fa galgum sanjing hai tong, taigo later y sang la senga like guessing sao like. Jungila, then the sunjing hai tong, gango yan seng, young molo in a wandong do legacen some do yo yek, yan sila, soon jal hai fing a wandong, ti jok he jo, to glak. Soimina, soimina would takti yang her dialog til hogyimong, cheng so to my some who kun gung ng alangle, yan sila, cry saw folk, to my chong so, leg a son gang hai dong, yao hagungo. You go gandang at zing or kunsa fong sec, the lao yi lifangsio go sumlet. You are some tilt, baby pen sung a gage and goal, hold on to be, like a soy me ban san gang changle hagong. Come going this sum guide gandang phonjola. Come to gang dog this a font father, kiss a consub. Come jotele topican dula, this phone fatin book tackle, kita way jolling to layung gango nan. Yi my sengma hongle foo choge la gongsi. Kum so you food arm soil, chog, choge loi, high mo good and a fan child. You mo le fong fat de moha goal, tum gan y song si keta fongse, chetakala. Some si like a lay yuk, or his little musakum dajong song, his loyal arm lele. The don't jet doctor to see a little faji maman to sang do e collong case a lady bunsen, do ya disan king high tongue suck tang phong. Don't hollong may hold choke jong. Tan hella le hollang we had fine article dia fanguchi dajung uh define for foo yiba you white garden uh little you got dun. Is a sun wouldn't let it poke up, little holofong song. Case a lay ziggist sub to get changed from a dim sixil, my job take a dying chong sir, kiddo sine yong, si luming the found father, hut a son, gang mounted. Yo, they gas some good hair call gone say we can do a disat hunger. Maybe gang zang, to see second, second sun, gang high tongue. Come uh the behavior side and the gas, AI gong for gay than I you do for gay, but you thaw lidi tho a I Lidi Chong Fox and Hogo ye. Little facul sunsam lane go to colour. So we induct gang. So my job sang. Chong san to ha sung will mean one of the sunsam can't be a good sea. You later, but gum yi yinjon. Sung ties in the game, we at jung boyak besent. Lop check then you don't.