因为“聚光灯效应”,我们错误地认为我们所做的每件事都被别人密切观察和审视
2021-10-13 骑着毛驴到处走 25293
正文翻译

The spotlight effect describes how people tend to believe that others are paying more attention to them than they actually are—in other words, our tendency to always feel like we are “in the spotlight.” This bias shows up frequently in our day-to-day lives, both in positive situations (like when we nail a presentation and overestimate how impressed all our co-workers must be) and in negative ones (like when we bomb the presentation and feel like everybody must be laughing about it behind our backs).

聚光灯效应是指人们倾向于相信别人给予对他们比实际更多的关注——换句话说,我们总觉得自己“在聚光灯下”。这种偏见经常出现在我们的日常生活中,无论是在积极的情况下(比如我们在公司做了一个演示,并高估了所有同事对我们的印象),还是在消极的情况下(比如我们搞砸了演示,觉得每个人都在背后嘲笑我们)。
原创翻译:龙腾网 http://www.ltaaa.cn 转载请注明出处


Let’s say you go to a party at your friend’s house, and you end up spilling some of your drink on your shirt. As you make your way to the bathroom to clean yourself up, you feel like everybody at the party is watching you make a fool of yourself, and you’re incredibly embarrassed. However, a few weeks after the party, when you bring it up with your friends, nobody else even remembers the incident.The spotlight effect causes us to have an exaggerated view of our own significance to the people around us, leading us to misjudge situations

假设你去朋友家参加派对,结果把饮料洒在了衬衫上。当你去洗手间梳洗时,你觉得派对上的每个人都在看你出丑,你感到非常尴尬。然而,派对几周后,当你和朋友提起这件事时,甚至没有人记得这件事。
聚光灯效应使我们夸大了自己对周围人的重要性,导致我们错误地判断情况

The belief that others are always paying close attention to us can be harmful to our mental health, and it can hold us back by making us feel self-conscious. If we continuously fall into the trap of the spotlight effect, we might pass up opportunities based on a mistaken assumption that others will analyze and judge us for them. The spotlight effect can also contribute to social anxiety, which has many detrimental effects on a person’s physical and mental health..

认为别人总是密切关注我们的想法有害心理健康,它会让我们感到难为情,从而阻碍我们前进。如果我们不断陷入聚光灯效应的陷阱,我们可能会基于一个错误的假设而错过机会,即别人会据此分析和评判我们。聚光灯效应还会导致社交焦虑,这对一个人的身心健康有很多不利影响。

In part, the spotlight effect is driven by another cognitive bias, known as anchoring (or the anchoring bias). First coined by Amos Tversky and Daniel Kahneman, two of the “founding fathers” of behavioral economics, anchoring describes how when we are making decisions, we tend to rely too heavily on information that we received early on in the process.3 Once we make a plan or estimate based on this early information, we start to think about everything that happens next in terms of that initial value. This makes us resistant to making major changes to our plan, even if the situation calls for it.

在某种程度上,聚光灯效应是由一种认知偏差驱动的,即锚定(或锚定偏差)。“锚定”这个词最初是由行为经济学的两位“奠基人”阿莫斯·特沃斯基和丹尼尔·卡尼曼提出的,它描述了我们在做决策时,往往过于依赖在决策过程早期获得的信息。一旦我们根据这些早期的信息制定了一个计划或预案,我们将以此为基础考虑接下来发生的每件事。这也使我们需要对计划做出重大改变时产生抵触心理。

The effects of anchoring are so strong that we can even become anchored to information that’s not relevant to our goals. For example, in one experiment, people were asked to provide the last two digits of their social security number. They were then shown a number of products one at a time, including obxts like computer equipment, bottles of wine, books, and boxes of chocolate. For each item, participants were asked if they would be willing to pay the amount that their two social security digits formed. For example, if somebody’s number ended in 34, they would say whether or not they would pay $34 for each item. After that, the researchers asked what the maximum amount was that the participants would be willing to pay.

锚定的影响是如此强烈,以至于我们甚至会被锚定在与我们目标无关的信息上。例如,在一项实验中,人们被要求提供他们社保号的后两位数字。然后向他们展示一些产品,包括电脑设备、葡萄酒、书籍和巧克力盒等物品。对于每个项目,参与者都被问及是否愿意支付他们两个社保数字构成的金额。
例如,如果某人的社保数字以34结尾,他们会问实验参与者是否愿意支付34美元。然后研究员会问实验参与者愿意支付的最高金额是多少。

This study found that, even though the social security number is just a random string of numerals, people still became “anchored” to the amount these digits formed. Those who had higher numbers were willing to pay much more for the same products, compared to others who happened to have lower numbers.4 As this experiment shows, any information we receive at the start of our decision making process becomes our point of reference for future decisions, even if this is illogical or puts us at a disadvantage.

这项研究发现,即使社会保险号码只是一串随机数字,人们仍然会被这些数字所组成的数量“锚定”。与数字号低的人相比,数字号高的人愿意为同样的产品支付更多的钱。
正如这个实验所显示的那样,我们在做决定前收集到的任何信息,都将会成为我们未来做决定时的参考点,即使这是不合逻辑的或让我们处于不利地位的信息。

So, what does this have to do with the spotlight effect? When we are making judgments about social situations, we become anchored to our own perceptions, because they are the only thing we have immediate access to.

那么,这和聚光灯效应有什么关系呢?当我们对社会环境做出判断时,我们会依赖于自己的感知,因为它们是我们唯一能直接接触到的东西。

There is some experimental evidence to back up this theory. In the first paper on the spotlight effect, published by Thomas Gilovich, Victoria Husted Medvec, and Kenneth Savitsky researchers elicited the spotlight effect in their participants by putting them in a situation that most college students at the time (that is to say, the late 1990s) would find embarrassing: being forced to wear a T-shirt featuring everyone’s favorite one-hit wonder, Vanilla Ice, singer of “Ice Ice Baby.” (An earlier version of the experiment involved T-shirts with the face of singer Barry Manilow.) The participants were then briefly brought into a room where a few other students were working, after which they answered some questions from the researchers.Gilovich, Husted Medvec, and Savitsky had already shown (through the Barry Manilow shirt study and others) that participants significantly overestimated how many of the other students would be able to recall what was pictured on their shirt. This is the spotlight effect at work: the T-shirt wearers, feeling embarrassed about their outfit, felt that people were paying more attention to them than they really were.

有一些实验证据支持这一理论。在第一篇由Thomas Gilovich、Victoria Husted Medvec和Kenneth Savitsky发表的关于聚光灯效应的论文中,研究人员将参与者置于一个当时大多数大学生都会感到尴尬的环境中,从而引出他们的聚光灯效应:比如被迫穿一件t恤,上面印着大众喜欢的歌手的头像。然后,参与者被短暂地带到一个房间,那里有其他一些学生正在学习,然后他们回答了研究人员的一些问题。
实验结果表明,参与者明显高估了其他学生对自己的关注,很少有人能够回忆起他们衬衫上的图片。这就是工作中的聚光灯效应:穿t恤的人对自己的着装感到尴尬,觉得人们对他们的关注比实际的更多。

Another reason that the spotlight effect might happen is that we are more familiar with our own behavior and appearance than other people are, and so we are more aware when there is something “off” about it. Everyone has had “bad hair days,” for instance, or mornings where they’ve woken up to find an angry, red pimple on their face. Or, to give a non-beauty-related example, academics who give the same talk over and over again might feel like they do a great job on some days and a terrible job on others, and be surprised to find that they get a similar response from their audience regardless.

可能发生聚光灯效应的另一个原因是,我们比其他人更熟悉自己的行为和外表,所以当有什么“不正常”的地方时,我们会更清楚。例如,每个人都有过“头发不好的日子”,或者早上醒来发现脸上有一个令人生气的红痘痘。或者,举一个与美貌无关的例子,一遍又一遍地做同样演讲的学者可能会觉得他们有时讲得很好,有时讲得很糟,然后他们惊奇地发现,无论如何,他们从听众那里得到的反应都差不多。

When we do something out-of-the-ordinary or perceive a change in our own appearance, it feels like everybody else must be just as fixated on it as we are—but they’re not. Research has confirmed that we tend to overestimate how much other people notice variations in the way we act or look.

当我们做了一些不寻常的事情,或察觉到自己的外表发生了变化时,会觉得其他人肯定和我们一样对它印象深刻——但并不是。研究证实,我们往往会高估别人对我们行为或外表变化的注意程度。

As mentioned above, the spotlight effect can contribute to social anxiety, which has consequences for our social lives as well as our overall health. It can also cause us to make decisions based on the incorrect assumption that we are being constantly sized up by other people. The reality, for better or worse, is that people often don’t notice or care about things we are highly conscious of ourselves. Thinking otherwise can cost us opportunities and negatively affect our relationships with other people. However, once we’re aware of this bias, we can take steps to overcome it.

如上所述,聚光灯效应会导致社交焦虑,这对我们的社交生活和整体健康都有影响。它也会导致我们基于错误的假设做出决定,我们总是被别人衡量。现实情况是,无论好坏,人们往往不会注意或关心我们为之纠结焦虑的事情。聚光灯效应会让我们失去机会,并对我们与他人的关系产生负面影响。然而,一旦我们意识到这种认知偏差,我们就可以采取措施克服它。

Everybody is susceptible to the spotlight effect. However, people who belong to a minority group might also feel “in the spotlight” when topics related to their group come up in conversation.
In a study on this “minority spotlight effect,” participants (some white, some belonging to an ethnic minority) were brought into a room where two other people were waiting. These people were confederates, meaning that they were “in on” the experiment and were working with the experimenter. All three put on headphones and listened to a recording. Participants heard about either carbon emissions (the control condition) or affirmative action, an issue that is related to race. Meanwhile, the confederates heard instructions that told them where to look, and when. Sometimes they were told to simply look up, while other times they were told to look at the participant.

每个人都容易受到聚光灯效应的影响。然而,当与他们群体相关的话题在谈话中出现时,属于少数群体的人可能也会感到“在聚光灯下”。
在一项关于“少数人聚光灯效应”的研究中,参与者(一些是白人,一些属于少数族裔)被带到一个房间,另外两个人在那里等着。这两个人是提前准备好的演员。三个人都戴上了耳机,听着录音。参与者听到的内容要么是碳排放,要么是与种族有关的平权行动。与此同时,演员听到了指示,告诉他们何时看向什么地方。有时他们被告知只是向上看,而其他时候他们被告知要盯着参与者。
原创翻译:龙腾网 http://www.ltaaa.cn 转载请注明出处


The results showed that minority participants who listened to the affirmative action tape felt like the confederates had stared at them significantly more than the other groups, even though they had actually looked at everybody for the exact same amount of time. This group also said they felt more “in the spotlight,” and experienced more negative emotions than others. This might happen because people of color are used to being put on the spot when the topic of race comes up, leading them to feel uncomfortable in anticipation of this happening again.7

结果显示,听平权录音的少数族裔,感觉演员盯着他们看的时间明显多于其他组,尽管实际上演员盯着每个参与者的时间是完全相同的。这组少数族裔参与者还表示,他们感觉自己处于“聚光灯下”,比其他人产生了更多的负面情绪。这可能是因为有色人种经历了在种族话题出现时的尴尬处境,这导致他们对这种情况再次发生感到不舒服

If you’re feeling “in the spotlight,” try reminding yourself that most people simply aren’t as focused on your behavior as you are. You can also imagine how you’d feel if the roles were reversed. If the spotlight effect is driving more severe or pervasive anxiety, it might be worth trying some exercises from cognitive behavioral therapy

如果你感觉自己产生了“聚光灯效应”,试着提醒自己,大多数人根本不像你想的那样关注你的行为。你也可以尝试如果角色互换,你会有什么感觉。如果聚光灯效应导致了更严重或更普遍的焦虑,也许你需要尝试一些认知行为疗法

原创翻译:龙腾网 http://www.ltaaa.cn 转载请注明出处


评论翻译
agerune
There are a number of things we as humans do that contribute to things like depression because we trust our brains too much.
We mind-read everyone around us with terrible accuracy.
Debbie was mad at me today because of that comment I made yesterday when in reality Debbie's husband was a jerk this morning and Debbie isn't even thinking about you.
We underestimate how much we can take during a crisis. It's amazing how often I've come up with doomsday scenarios ending with my inability to cope, only to find when things happen you just sort of deal with it and move on. Anticipation is worse than actual events sometimes, as you can relive them again and again and again.

我们人类做的很多事情都会导致抑郁,因为我们太相信我们的大脑了。
(1)我们自认为能读懂他人的心思:黛比今天生我的气是因为我昨天说了那句话。但事实上是黛比的丈夫今早惹她生气,黛比根本就没想起你。
(2)我们低估了我们承受危机的能力。我经常想象生活中突然出现自己无法应对的糟糕事,结果却发现,每当事情发生时,我只是解决它,然后继续前进。自己的想象有时比实际发生事情更糟糕,因为你会一次又一次地把它们想得更糟。

Heroshade
I do this all the time and it's actually a big problem for me. I'll have a job that I don't really want to do at the end of the day and I'll spend the entire morning obsessively contemplating all the ways that it can go wrong. I stress myself out so much sometimes that it turns what should be a completely manageable task into a serious chore just because I'm constantly waiting for something to go wrong. The trouble is, I'm usually right, there's almost ALWAYS some unforeseen difficulty. It's just never as bad as I was worried about. But I'm still really stressed

我就经常这样,对我来说就是困扰。比如每次我干工作时,我并不想直接上手速战速决,相反,我会花整个上午的时间,着魔般地思考工作中可能出现的所有问题。有时候,我给自己施加的压力太大了,以至于原本可以轻松完成的任务变成了一件严肃的苦差事,只是因为我一直在为可能出现的问题做准备。我通常是对的,总是会有一些意料之外的困难。只是没有我担心的那么糟。但我工作时还是一如既往的给自己施加了很大压力。

noelvn
It’s a normal stage of adolescent brain development. Most people grow out of it by the end of young adulthood.
In my case, it took a while, but I realized that most people are so busy thinking about themselves that they barely notice anyone else.

这是青少年大脑发育的正常阶段。大多数人在进入成年期后就会摆脱这种情绪。
以我为例,我花了一些时间才摆脱聚光灯效应,我意识到大多数人都忙于考虑自己,几乎不怎么注意其他人。

Geri_The_Hun
Bro i had this spotlight effect for 5 years now.i suffer from it every singel minuite of my life.my life is just gotten worse and worse.you was beat this shit and i REALLY NEED YOUR HELP.please tell me tips or anything, how you overcame it.some tips are would worth gold for me.thanks bro.

兄弟,我患上聚光灯效应已经有5年了。我生命中的每一分钟都在受它的折磨。我的生活变得越来越糟。你克服了它,我真的需要你的帮助。请告诉我你是怎么克服的。你的建议对我来说很有价值。谢谢兄弟。

noelvn
All I can say is that I made myself talk to strangers whenever an opportunity presented itself, grocery lines, transit stops, smiling and saying “Hi” to strangers if our eyes meet on the street (working to make friendly eye contact too).Old people are often lonely and free to chat;.
Beyond that, thinking about how much you’re busy thinking about yourself helps give insight into how rarely people are thinking about you.

我的建议是,每当有机会时,我都会强迫自己和陌生人说话,比如在杂货店排队的时候,在公交站等车的时候,如果是在街上相遇,我会微笑说“嗨”(也努力友好地进行眼神交流)。
老年人常常是孤独的,可以轻松自由地与他们聊天。
除此之外,想想自己有多忙着关注自己,可以帮助你了解别人对你的关注是多么少。

vhdblood
It's true though in the scope of personal experience versus society. This is what you need to learn to get through this. Nobody cares about you like you do, they all think they are super important as well and they are each the most important people to themselves. 90%+ of the time people are thinking about themselves and what's happening to them, they aren't paying attention to you, they don't know about all this stuff that's in your head.
It's not that you're not important, you're just less important to other people than they are to themselves.

从个人经验和社会角度来看,这是正确的。这是你需要学会的技能。没有人会像你一样关心你自己,每个人都认为自己才是最重要的人。90%以上的情况下,人们都在想他们自己,他们不会注意你,也不知道你脑子里在想些什么。
不是说你不重要,只是你对别人的重要性不如他们自己的重要性。

Unicorntella
my bf He constantly tells me that "no one cares" and I deadass look him in the face and say "I do."

我男朋友总是对我说“没人在乎”,而我却盯着他的脸认真说“但我在乎”

quoththeraven929
In my case, caused by my mom constantly pointing out the flaws of people around us to get me not to be like them.

就我而言,我妈妈总是不断指出我们周围人的缺点,让我不要像他们一样。

dustin_pledge
Mom: Don't be silly, no one is going to notice that little pimple!
Also Mom: Oh My God, look at that woman's hair!

妈妈:别傻了,没人会注意到你那个小痘痘的!
妈妈:哦,天哪,看那个女人的头发!

Papamastec
Do we have the same parents?

我们有同一个妈?

awsm-Girl
i grew up being told that someone is looking at you and judging you, prettymuch 24/7.

小到大,我一直被告知人们无时无刻不在盯着你看,对你指手画脚。

dayafterstudios
I definitely experience this literally every day. I have a meeting at 10am every morning and while I get along very well with all of my co-workers, the second I get called on during our roundabout, I turn beet red for no reason at all. Just knowing that everyone is looking at me and thinking about what I just said, freaks me out, idk why...

我每天都在经历这样的事情。我每天早上10点都要开会,虽然我和所有同事都相处得很好,但当我在交叉路口接电话时,我就莫名其妙地脸红了。感觉每个人都在看着我,总害怕我说的话有不得体的地方,不知道为什么……

HomarusSimpson
See also:
imaginary audience.
which are part of imagining that you are the centre of existence and everybody else is your audience (NPCs as we may say these days)

典型的聚光灯效应,也可以称为假想的观众。
你总认为自己是一切的中心,而其他人是你的观众(现在我们称之为npc)

Maybe you’re out shopping at the grocery store and you hear people laughing behind you. Then you begin to think to yourself, “They must be laughing at me!”
Maybe you’re sitting taking notes during class and you start hearing people whisper something. So you begin to worry to yourself, “What are they saying about me?”
Maybe you’re just walking through a public place like a bar or party, but you feel like everyone you pass is staring at you and judging you.
You’re not alone in these feelings.

也许你在杂货店购物,听到身后有人在笑。这时你心里想:“他们一定在笑我!”
也许你正在课堂上做笔记,突然听到有人窃窃私语。所以你开始担心自己,“他们在说我什么?”
也许你只是走过一个公共场所,比如酒吧或派对,但你觉得你经过的每个人都在盯着你,评价你。
有这种感觉的不止你一个人。

I certainly remember as a teenager having this feeling of an “imaginary audience” always watching me. It was a big source of my social anxiety throughout high school.
No matter where I was or what I was doing, I always felt like I was being watched, talked about, and judged by everyone who was around me.
Many of us still carry this feeling of an “imaginary audience” into our adult lives.

我记得在我十几岁的时候,总想象有观众在看着我。这是我整个高中期间社交焦虑的一大来源。
无论我在哪里,在做什么,我总觉得我被周围的每个人监视、谈论和评判。
我们中的许多人在成年后仍然被这种“假想的观众”困扰。

It leads us to believe that we must always put on a “show” to impress others. After all, we have an audience to win over!
But when we set our egos aside, we know that this isn’t true – it’s a belief based on delusion. The simple truth is that most people are likely not as interested in us as we think they are – and sometimes that can be a very freeing perspective.
Most people are actually too preoccupied with themselves and their own “imaginary audiences” to worry about judging you. They are too worried about being judged themselves and keeping up with their own appearance!

它使我们相信,我们必须上演一场又一场“秀”来给别人留下深刻印象。毕竟我们要争取观众的注意力!
但当我们放下自我时,我们会发现这不是真的——这是一种基于错觉产生的认知。简单来说,大多数人并不像我们想象的那样对我们感兴趣。
事实上,大多数人都过于专注于自己和自己“假想的观众”,以至于没有时间去评判你。他们同样担心别人对自己的评价,以及在意自己的外表!

So the good news is you’re not the only one living in your head and worrying about what everyone thinks of you – that’s actually how MOST people are!
Most people you encounter on a daily basis don’t really care about you or your appearance – that may sound a bit rude or insensitive, but it can actually be strangely relieving and encouraging!
When you realize that everyone has their own “imaginary audience” that they are worried about, it takes a lot of pressure off of you to always try to impress everyone. You don’t need to put on a show. No one is that focused on you.

所以,好消息是,你并不是唯一一个担心别人对你看法的人——事实上,大多数人都是这样的!
你每天遇到的大多数人并不真的在乎你或你的外表——这种说法听起来可能有点粗鲁或麻木,但这实际上可以缓解焦虑并鼓励你自己!
当你意识到每个人都有自己担心的“假想观众”时,你就不会总想着要给每个人留下深刻印象了。你没必要装腔作势。没人会那么关注你。

In fact, even if someone happens to notice something silly, stupid, or embarrassing you did, they’ll likely forget about it by the next day and go back to worrying about themselves.
So remember, we all focus and worry about ourselves more than we do other people. Perhaps this is why some research shows that focusing too much on “me” can often feed into these feelings of depression and social anxiety.
The next time you think you’re being watched, talked about, or judged by others, remind yourself of this myth of the “imaginary audience” and hopefully it can bring you some extra comfort! There’s a 99% chance that no one really cares.

事实上,即使有人碰巧注意到你做了一些愚蠢、愚蠢或令人尴尬的事情,他们很可能在第二天就忘记了,并继续担心自己。
所以请记住,我们都更关注和担心自己,而不是别人。也许这就是为什么一些研究表明,过度关注“自我”往往会导致抑郁和社交焦虑的原因。
下次当你觉得别人在看你、谈论你、评判你的时候,提醒自己这是“假想观众”错觉,希望以上这些能给你带来一些舒解和安慰!在99%的情况下,没有人真正在乎你。
原创翻译:龙腾网 http://www.ltaaa.cn 转载请注明出处


7LeagueBoots
For example, living in a foreign city as one of the only 2 foreigners there in a country where you stand out and in a place where most locals have only seen foreigners on TV and in movies, but never in person.
Spent several years in that situation. Kinda cures you of any other "spotlight effect" feelings once you know what it really feels like to have everyone's attention on you any time you're in public.

我曾经在一个外国城市生活,加上我只有两个外国人,在这个地方,大多数当地人只在电视和电影里看到过外国人,但从来没有亲眼见过。
我在这种情况下生活了好几年。一旦你体会到在公共场合,每个人的注意力都在你身上的感觉,“聚光灯效应”这种认知错觉就不会再有了。

alittlegnat
I have this esp when I need to use the bathroom on an airplane and it’s far from my seat . I hate walking down that long aisle

每当我在飞机上需要上厕所,而洗手间又离我的座位很远时,我的“聚光灯效应”就发作了。我讨厌走过长长的过道。

mightyUnicorn1212
When you walk by a group of strangers and suddenly forget how to walk normal and just start to moonwalking

当你从一群陌生人身边走过时,突然忘了如何正常走路怎么办,那就开始跳太空步吧

Lettuphant
My mentor always put it like this: Everyone gets that feeling when you walk into a room and feel judged. But; When was the last time you judged a person walking into a room? I bet the answer is never because you're always in your own world thinking about how everyone's watching.

我的导师总是这样说:每个人走进房间时,都有一种被房间里其他人评判的感觉。但回想一下你最后一次评判走进房间的那个人是什么时候?
我打赌你回答不出来,因为你总是沉浸在自己的世界里,总是想着别人是怎么看你的。

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