Cold shower therapy | Joel Runyon | TEDxLUC

Joel Runyon is a javelin-throwing, world-traveling triathlete set on doing impossible things in order to tell a great story with his life. A few years ago, Joel was an unemployed college grad who decided he no longer wanted to live a boring life. He made a list of all the things he used to think were impossible and then set out to do them. Joel created the Blog of Impossible Things and works to live a life of adventure and meaning.

This talk was given at a TEDx event using the TED conference format but independently organized by a local community. Learn more at http://ted.com/tedx

1
00:00:16,451 –> 00:00:17,513
谢谢。
Thank you.

2
00:00:18,433 –> 00:00:21,333
今天我要跟大家
聊一聊冷水浴。
Today I’m going to share with you guys
about cold showers.

3
00:00:21,953 –> 00:00:25,593
它是如何改变你
看待恐惧的方式，
How they can change the way
you look at fear,

4
00:00:26,193 –> 00:00:28,773
改变你
处理不适的方式，
change the way you approach
being uncomfortable,

5
00:00:29,223 –> 00:00:31,019
甚至
改变你的生活。
and even change your life.

6
00:00:33,439 –> 00:00:36,029
我第一次听到
冷水浴这个主意，
I first was introduced
to the idea of cold showers

7
00:00:36,029 –> 00:00:38,332
是在大概两年以前。
about two years ago.

8
00:00:38,332 –> 00:00:41,482
当时我去见一个
波兰的朋友Nick Reese。
I was supposed to meet a friend of mine
named Nick Reese in Portland,

9
00:00:41,482 –> 00:00:44,852
他是我朋友的朋友，
一个非常成功的线上企业家，
who was a friend of a friend,
a really successful entrepreneur online

10
00:00:44,852 –> 00:00:46,672
做着一些非常有趣的事情。
and doing really interesting things.

11
00:00:47,222 –> 00:00:50,792
我们在一个酒吧相见，
随即介绍了自己，
I met Nick in a bar
and immediately introduced myself.

12
00:00:50,792 –> 00:00:52,572
告诉他我是做什么的。
I told him what I was up to.

13
00:00:53,122 –> 00:00:55,822
当时我刚跳槽，
换了份更棒的工作，
I had just quit my job,
and I was taking a better job,

14
00:00:55,822 –> 00:00:57,822
更大的职务，
更好的待遇，
a bigger job with a better pay,

15
00:00:58,342 –> 00:00:59,762
更多的钱，
more money,

16
00:01:00,712 –> 00:01:03,312
更多的机遇，
more opportunities,

17
00:01:03,312 –> 00:01:05,022
跟更优秀的人学习。
better people to learn from,

18
00:01:05,022 –> 00:01:06,772
可能最终某一天，
and eventually one day,

19
00:01:07,552 –> 00:01:09,452
我游刃有余了，
when I got done with that job,

20
00:01:09,452 –> 00:01:12,482
我会辞掉它，
自己单干。
I would eventually quit it,
start my own business.

21
00:01:13,322 –> 00:01:15,942
就这样听我
叨叨了五分钟，
After listening to me blather on
for about five minutes,

22
00:01:15,942 –> 00:01:18,762
Nick打断了我，
看着我说：
Nick took a step back,
and he looked at me and said,

23
00:01:18,762 –> 00:01:22,282
“那么Joel，你怎么还没
开始你自己的事业呢？”
“So Joel, why haven’t you started
your own business already?”

24
00:01:23,192 –> 00:01:25,162
我当时有点心烦意乱，
I was a little bit flustered.

25
00:01:25,162 –> 00:01:29,582
我看着他说：
“你知道吗？我真没钱，
I looked at him and I said,
“You know what, I don’t have the money.

26
00:01:29,822 –> 00:01:31,302
我没有时间，
I don’t have the time.

27
00:01:31,912 –> 00:01:33,692
我没有相关的知识，
I don’t really have the knowledge.

28
00:01:33,692 –> 00:01:35,502
我没有合适的人，
I don’t know the right people.

29
00:01:35,502 –> 00:01:37,172
我只是还没准备好。”
I’m just not ready.”

30
00:01:37,782 –> 00:01:41,842
他听了我的些许借口，
又问了同样的问题，
He listened to my excuses for a little bit
and then asked the same question,

31
00:01:41,842 –> 00:01:45,602
“那么Joel，你怎么还没
开始你自己的事业呢？”
“So Joel, why haven’t you started
your own business already?”

32
00:01:46,252 –> 00:01:48,082
那一刻，我有点恼火。
At this point, I was a little annoyed

33
00:01:48,082 –> 00:01:51,472
因为他似乎根本没听
我那两分钟所说的，
because it didn’t seem like he’d listened
to me for the last two minutes

34
00:01:51,472 –> 00:01:55,552
那些很充分的原因，
很现实的理由和故事，
giving him my really good reasons,
really valid reasons and stories

35
00:01:55,552 –> 00:01:57,622
去解释我为什么还没
开始我的自己的事业。
on why I hadn’t started
my own business yet.

36
00:01:57,622 –> 00:01:58,882
所以我又重复了一遍，
So I repeated them to him,

37
00:01:58,882 –> 00:02:01,782
希望这次他能听进去。
hoping that they would get through
to his head this time.

38
00:02:02,442 –> 00:02:04,172
最后我总结说：
And then I wrapped it all up with

39
00:02:04,172 –> 00:02:07,712
“况且，
我真的是无从下手。”
“besides, I just really don’t know
what to do anyways.”

40
00:02:08,832 –> 00:02:10,902
Nick看着我，说：
And Nick looked at me, and he said,

41
00:02:10,902 –> 00:02:12,702
“那并不是问题。
“That’s not the problem.

42
00:02:12,912 –> 00:02:16,882
你已经知道你要做的，
你只需要迈出第一步。
You already know what you need to do.
You just need to go ahead and do it.

43
00:02:17,852 –> 00:02:20,752
你所害怕的，
是对不适的恐惧。
What you’re scared of
is you’re scared of being uncomfortable.

44
00:02:20,752 –> 00:02:23,132
如果你想
习惯不适感，
And if you want to get used
to being uncomfortable,

45
00:02:23,132 –> 00:02:26,622
你只要淋30天冷水浴，
你就会适应了。”
all you have to do is to take 30 days
of cold showers, and you’ll be fine.

46
00:02:26,622 –> 00:02:27,872
（笑声）
(Laughter)

47
00:02:27,872 –> 00:02:29,362
然后他就不说了，
And he left it at that.

48
00:02:29,712 –> 00:02:31,722
换了别的话题。
We went on to other topics
of conversation.

49
00:02:31,722 –> 00:02:34,982
那晚我回到家，
思考他所说的。
And then I went home that night,
and thought about what he said.

50
00:02:34,982 –> 00:02:38,942
第二天我爬起床，
决定照他说的做。
And the next morning as I got up,
I decided I was going to do it.

51
00:02:38,942 –> 00:02:41,952
我要淋30天冷水浴。
I was going to take
30 days of cold showers.

52
00:02:43,612 –> 00:02:44,972
我站进淋浴，
So I got in the shower,

53
00:02:44,972 –> 00:02:48,572
下意识地调到热水。
and almost instinctually
I turned the water to hot.

54
00:02:49,942 –> 00:02:53,268
但我想起
我们前夜的对话，
But then I remembered
our conversation the previous night

55
00:02:53,608 –> 00:02:55,198
然后我决定调到冷水。
and I decided to turn it to cold.

56
00:02:55,198 –> 00:02:57,888
当我调到反方向，
And as I started to turn it
the opposite way,

57
00:02:57,888 –> 00:03:00,368
满脑子的想法和
全身的感受
all these thoughts and all these feelings

58
00:03:01,188 –> 00:03:03,688
迸发出来——
started rushing up inside me

59
00:03:04,588 –> 00:03:07,118
为什么要淋冷水浴呢？
about why taking cold showers

60
00:03:07,438 –> 00:03:09,648
这真是个糟糕透了
糟糕透了的主意。
was a terrible, terrible idea.

61
00:03:09,648 –> 00:03:11,118
（笑声）
(Laughter)

62
00:03:11,628 –> 00:03:15,128
这并不有趣。
这真是太，太冷了。
This is not going to be fun.
This is going to be really, really cold.

63
00:03:15,128 –> 00:03:17,838
谁会把Nick的话当真呢？
这太蠢了。
Who cares what Nick says?
This is stupid.

64
00:03:18,315 –> 00:03:20,345
你为什么执意这么做呢？
Why are you doing this anyways?

65
00:03:20,915 –> 00:03:22,695
然后我就想不这么做了。
And I almost didn’t do it.

66
00:03:23,155 –> 00:03:26,515
但我依然坚持了30天。
But I had already committed
to taking 30 days.

67
00:03:26,515 –> 00:03:29,675
所以一次又一次，
我打开冷水，
So one way or another
I turned it to cold,

68
00:03:30,065 –> 00:03:33,275
冲进凉水中，
尖叫着像个小女孩。
jumped in the water,
and I screamed like a little girl.

69
00:03:33,275 –> 00:03:34,415
（笑声）
(Laughter)

70
00:03:35,155 –> 00:03:40,191
水很凉，一点也不好笑。
我一点也不喜欢那样。
It was cold. It wasn’t fun.
And I didn’t like it one little bit.

71
00:03:41,101 –> 00:03:43,520
我呆在冷水里5分钟，
After five minutes
of being in the cold shower,

72
00:03:43,520 –> 00:03:45,299
就会跳出来裹上浴巾。
I jumped out, toweled off,

73
00:03:45,299 –> 00:03:49,079
需要30秒到1分钟以后，
我才会好起来。
and 30 seconds
to a minute later I was fine.

74
00:03:49,799 –> 00:03:52,249
次日，我再做同样的事。
The next day I went to do the same thing.

75
00:03:53,259 –> 00:03:58,849
当我站在淋浴下，
打开冷水，
And as I jumped in the shower
and turned the knob to cold,

76
00:03:59,229 –> 00:04:02,919
所有的思绪和感受
再次迸发出来，
all the thoughts and all those feelings
started rushing up inside me again:

77
00:04:02,919 –> 00:04:06,398
“这坏主意，蠢透了，
冻死我了。
“This is a bad idea. This is really dumb.
This is going to be really cold.

78
00:04:06,398 –> 00:04:08,428
你怎么忘了昨天有多糟了？”
Do you remember how bad it was yesterday?”

79
00:04:08,428 –> 00:04:09,598
（笑声）
(Laughter)

80
00:04:11,158 –> 00:04:17,578
但无论怎样我坚持做了，打开冷水，
跳进去，尖叫着像个小女孩，
But I did it anyways, turned to cold,
jumped in and screamed like a little girl.

81
00:04:19,158 –> 00:04:21,804
5分钟过后，
跳出来，裹上浴巾，
After five minutes
I jumped out, toweled off,

82
00:04:21,804 –> 00:04:25,333
30秒到1分钟之后，
才能完全缓过来。
and 30 seconds to a minute later
I was totally fine.

83
00:04:27,173 –> 00:04:32,421
就这样我坚持了30天，
日复一日，日复一日。
As I kept doing this for 30 days
over and over and over and over again,

84
00:04:32,861 –> 00:04:35,301
我开始认识到
一些很有趣的事情。
I started to realize
something really interesting:

85
00:04:36,201 –> 00:04:39,531
在调至冷水前
给自己找的所有借口，
that all the excuses
I was telling myself in the shower

86
00:04:39,531 –> 00:04:43,011
在调至冷水前
给自己找的所有借口，
before I turned the knob to cold

87
00:04:43,881 –> 00:04:50,421
正如同在波兰酒吧
告诉Nick的
were the exact same excuses that I
was telling Nick in the bar in Portland

88
00:04:51,121 –> 00:04:53,241
关于我为何
不能辞去工作一样。
about why I couldn’t quit my job.

89
00:04:54,031 –> 00:04:59,321
这些借口也正是
我常在生活中告诉自己的。
And they were the exact same excuses
I was telling myself in my life

90
00:05:00,101 –> 00:05:03,281
找各种各样的理由，
不去做其实我想做的事情。
about all the different reasons
why I couldn’t do

91
00:05:03,281 –> 00:05:06,314
找各种各样的理由，
不去做其实我想做的事情。
the things that I really wanted to do.

92
00:05:10,234 –> 00:05:13,949
当我开始反思的时候，
我开始认识到，
As I started to think about that,
I started to realize

93
00:05:14,739 –> 00:05:20,236
所有的故事，所有的原因，
以及所有的理由，
that all the stories, and all the reasons,
and all the excuses,

94
00:05:20,236 –> 00:05:22,446
因为它们的确存在，
because that’s what they really were,

95
00:05:23,456 –> 00:05:29,276
所有我用来说服
自己不冲冷水浴的，
that I used in the shower to convince
myself not to take a cold shower,

96
00:05:30,156 –> 00:05:34,371
它们并不是阻碍
我冲冷水浴的因素。
those weren’t the thing that kept me back
from taking a cold shower.

97
00:05:35,961 –> 00:05:38,249
真正阻碍我的，
The thing that kept me
from taking a cold shower

98
00:05:38,249 –> 00:05:44,139
是我自己不想
去适应不舒适。
was my decision to not be okay
with being uncomfortable.

99
00:05:44,139 –> 00:05:49,609
当我决定去适应
不舒适的时候，
And when I accepted the idea
that I was going to be uncomfortable,

100
00:05:49,609 –> 00:05:51,192
我反而从容了。
and I was okay with it,

101
00:05:51,192 –> 00:05:54,252
所以我决定
接受不适感。
and then made the decision
to be uncomfortable,

102
00:05:55,542 –> 00:05:58,682
因此我让自己
冲冷水浴。
that’s what made me take the cold shower,

103
00:05:58,682 –> 00:06:04,072
也因此我开始让自己
在生活中去做不同的事情。
and that’s what made me start doing
different things with my life.

104
00:06:05,072 –> 00:06:07,965
现在我为什么说这些，
因为我想，每一天，
And now, the reason this works
is that every single day

105
00:06:07,965 –> 00:06:11,805
你们每个人，
都会洗澡。
every single one of you, I hope,
will take a shower.

106
00:06:11,805 –> 00:06:13,625
（笑声）
(Laughter)

107
00:06:14,315 –> 00:06:19,153
如果你像大多数人一样，
站进去，几乎本能地
Now, if you’re like most people,
you jump in and almost instinctually,

108
00:06:19,153 –> 00:06:23,858
不自觉地打开热水。
almost automatically
turn the water to hot.

109
00:06:25,238 –> 00:06:29,543
这很正常，也很简单，
也是大多数人所做的，
It’s normal. It’s easy.
And it’s what most people do.

110
00:06:30,353 –> 00:06:32,729
这就是约定俗成的。
It’s almost the default choice,

111
00:06:34,329 –> 00:06:35,989
但这只是一种选择，
but it is a choice.

112
00:06:37,019 –> 00:06:38,649
也不是唯一的选择，
And it’s not the only option.

113
00:06:43,489 –> 00:06:45,449
所以你并不必须这样做。
So you don’t have to do that.

114
00:06:46,269 –> 00:06:50,539
你可以做相反的事，
你可以把旋钮调至另一边，
You can do the opposite;
you can turn the knob the other way.

115
00:06:51,559 –> 00:06:53,264
你可以冲冷水浴。
You can take a cold shower.

116
00:06:54,784 –> 00:06:56,364
这并不有趣，
It’s not very much fun.

117
00:06:56,924 –> 00:06:59,604
这很不舒服，
几乎没人会这么做。
It’s pretty uncomfortable,
and almost nobody does it.

118
00:07:00,844 –> 00:07:02,384
但是你可以。
But you can do it

119
00:07:03,354 –> 00:07:04,974
如果你选择这样做，
if you choose to.

120
00:07:07,304 –> 00:07:11,184
那你就会开始认识到，
就像我一样。
And what you start to realize
is that, like me,

121
00:07:12,634 –> 00:07:15,886
你淋浴时所告诉自己的
所有理由，
all those excuses
you tell yourself in the shower,

122
00:07:16,956 –> 00:07:19,396
它们会产生
一到两种效果。
they can either do one or two things:

123
00:07:19,396 –> 00:07:22,647
它们或可说服你
你是对的。
They can convince you that you’re right,

124
00:07:22,647 –> 00:07:24,442
所有的故事，
and that all those stories,

125
00:07:24,442 –> 00:07:27,252
所有的原因，
以及所有的理由，
and all those reasons,
and all of those excuses,

126
00:07:28,267 –> 00:07:29,476
它们是合理的。
they’re legitimate.

127
00:07:29,476 –> 00:07:32,093
它们会阻止你
冲冷水浴。
And they’re going to keep you
from taking a cold shower,

128
00:07:32,093 –> 00:07:34,223
这样你甚至连
尝试一下也不会。
and you’re not going to even try.

129
00:07:34,223 –> 00:07:37,690
或者，你会决定
它们并不重要；
Or, you can decide that they don’t matter.

130
00:07:38,690 –> 00:07:44,150
你会想要标新立异，
无论这些常理怎样；
That you decide that one way or another,
regardless of those stories,

131
00:07:45,265 –> 00:07:46,985
你会去冲一个冷水浴。
you’re going to take a cold shower.

132
00:07:48,255 –> 00:07:50,565
我坚持冲冷水浴
已经两年了，
I’ve been taking cold showers
for about two years

133
00:07:50,565 –> 00:07:52,325
就从Nick告诉我的那时起。
ever since Nick told me about this.

134
00:07:52,325 –> 00:07:56,165
这便是一件能让我
在生活中回归自我的事。
And it’s one of those things
that I keep coming back to in my life

135
00:07:56,165 –> 00:08:01,205
就像一个石蕊测试，
找出我想要成为的那种人。
as sort of a litmus test
for the type of person that I want to be.

136
00:08:02,295 –> 00:08:05,265
每一次，
我想要一些力量，
Every single time I find myself
needing a little extra strength

137
00:08:05,265 –> 00:08:06,965
一些勇气，
or a little extra courage

138
00:08:06,965 –> 00:08:10,375
去做一些困难的事，
to go to do something
that is hard or difficult,

139
00:08:11,205 –> 00:08:13,425
或者只是一些
令人不适的事，
or just a little bit uncomfortable,

140
00:08:13,687 –> 00:08:15,457
我就冲个冷水浴。
I take cold showers.

141
00:08:16,987 –> 00:08:19,897
所以当我第一次参加
“半钢铁侠”训练时，
So when I was training
for my first Half-Ironman,

142
00:08:19,897 –> 00:08:21,537
我冲冷水浴；
I took cold showers.

143
00:08:21,537 –> 00:08:26,047
当我最终辞掉我的工作，
我冲冷水浴；
When I quit my job, finally,
I took cold showers.

144
00:08:26,787 –> 00:08:30,411
当我开始我自己的事业，
我冲冷水浴；
When I started my own business,
I took cold showers.

145
00:08:30,951 –> 00:08:35,174
当我塑造理想中的生活，
我冲冷水浴；
When I got in the best shape of my life,
I took cold showers.

146
00:08:36,494 –> 00:08:40,905
当我开始我的第一次极限马拉松，
我冲冷水浴；
When I ran my first ultra-marathon,
I took cold showers.

147
00:08:41,205 –> 00:08:44,158
当我今早起床
准备做一个TEDx演讲，
When I got up this morning
to do a TEDx talk,

148
00:08:44,158 –> 00:08:45,567
（笑声）
(Laughter)

149
00:08:46,077 –> 00:08:47,407
我冲冷水浴。
I took a cold shower.

150
00:08:47,407 –> 00:08:48,717
（笑声）
(Laughter)

151
00:08:53,777 –> 00:08:56,277
我的感悟是：
And what I realized is this:

152
00:08:56,917 –> 00:09:01,347
我对着镜子，
告诉自己，
I was looking at myself in the mirror,
and I told myself something.

153
00:09:03,137 –> 00:09:09,335
我说“如果你不想
或者不能成为那种
I said, “If you’re not willing
or able to be the type of person

154
00:09:11,895 –> 00:09:18,225
能在不舒服的冷水浴
中坚持5分钟的人，
that is willing to be uncomfortable
for five minutes alone in the shower,

155
00:09:18,655 –> 00:09:24,999
唯一的坏处不过是
5分钟的寒冷。
where the only negative outcome
is you being cold for five minutes,

156
00:09:25,449 –> 00:09:30,549
而你只是唯一
受到这决定影响的人。
and the only person
affected by that decision is you,

157
00:09:32,039 –> 00:09:35,354
那你又怎样
能有力量或者勇气，
then how will you ever
have the strength or the courage

158
00:09:35,954 –> 00:09:40,638
去适应其他
不舒适的境况——
to choose to be uncomfortable
in a situation

159
00:09:42,878 –> 00:09:46,188
那些会产生
更加复杂的后果，
where the outcomes are much, much greater,

160
00:09:47,118 –> 00:09:52,487
受到你决策影响的人
远不止你自己。
and the people affected by your decision
far outnumber just yourself.”

161
00:09:55,614 –> 00:09:58,344
所以我今天给各位
一项挑战。
And so I’ve got one challenge
for you guys today.

162
00:09:59,024 –> 00:10:02,704
其实非常非常地简单，
And it’s really, really simple.

163
00:10:04,614 –> 00:10:08,246
明天你冲澡的时候，
Tomorrow, when you get in the shower,

164
00:10:12,644 –> 00:10:14,864
不要只做简单的选择，
instead of making the easy choice,

165
00:10:15,344 –> 00:10:17,844
不要只做舒服的选择，
instead of making the comfortable choice,

166
00:10:18,324 –> 00:10:21,826
不要只做大多数人的选择。
instead of doing what most people will do,

167
00:10:23,706 –> 00:10:25,116
试着改弦易辙，
do the opposite,

168
00:10:26,086 –> 00:10:27,846
调至冷水，
turn the water to cold,

169
00:10:29,236 –> 00:10:33,043
冲一个5分钟的冷水浴。
take a cold shower for five minutes,

170
00:10:34,383 –> 00:10:36,193
选择不舒适，
choose to be uncomfortable,

171
00:10:36,193 –> 00:10:37,848
看看会发生什么。
and see what happens.

172
00:10:38,388 –> 00:10:39,498
谢谢。
Thanks.

173
00:10:39,498 –> 00:10:42,291
（鼓掌）（欢呼）
(Applause) (Cheers)