雙語(yǔ)·狀態(tài)依賴：你的身體/心理狀態(tài)如何影響記憶

State-dependence: How your physical/mental states drive your memory
狀態(tài)依賴：你的身體/心理狀態(tài)如何影響記憶

Imagine the following scenario: You have to prepare for tomorrow's test but your friend has a birthday party tonight. You decide to go to the party and end up having a few alcoholic drinks. When you come back home, you are quite drunk but you study for the test anyway. The next morning you go to school to sit the test. Would you be better off taking a shot or two of an alcoholic beverage before the test or is it a better idea to refrain from drinking any more alcohol?
想象下面的情況：你必須要準(zhǔn)備明天的考試，但是朋友今晚有個(gè)生日派對(duì)。你決定去參加派對(duì)，最后還喝了點(diǎn)酒。等你回到家的時(shí)候，已經(jīng)醉醺醺了，但還是堅(jiān)持復(fù)習(xí)了考試。第二天一早，你到學(xué)校參加考試?？荚嚽霸俸纫粌杀凭嬃希瑫?huì)讓你發(fā)揮得更好嗎？抑或更好的做法是在考試前不再喝酒？

Setting aside the fact that you would likely not be admitted to school in a drunk state, science has an astonishing answer: In order to improve your performance, you should top up alcohol to approximately the same level you had during revision (this was actually shown in a study).
撇開(kāi)學(xué)?？赡懿粫?huì)讓你在醉醺醺的狀態(tài)下進(jìn)入不談，科學(xué)研究給出了一個(gè)令人震驚的答案：為了提高考試中的表現(xiàn)，你應(yīng)該再喝點(diǎn)酒，達(dá)到復(fù)習(xí)時(shí)同樣的酒精攝入水平（這確實(shí)在一個(gè)研究中被證明了）。

What could explain this surprising result?
怎么解釋這個(gè)驚人的結(jié)果呢？

Research has show that our memories are state-dependent. The more similar are our mental, physical and chemical states between encoding and retrieval, the more likely we are to successfully remember. Memory relies on a chemical process through which new connections (pathways) are formed and strengthened between neurons. If you study in a particular state, the memory trace is encoded with brain activity influenced by this state and becomes to some degree dependent on its reinstatement.
研究表明，我們的記憶是狀態(tài)依賴的。編碼和檢索時(shí)的心理、生理和化學(xué)狀態(tài)越接近，就越可能成功記起相關(guān)信息。記憶依賴一個(gè)化學(xué)過(guò)程實(shí)現(xiàn)，在此過(guò)程中，神經(jīng)元之間形成新的聯(lián)結(jié)（通路）并加強(qiáng)已有的聯(lián)結(jié)。如果你在一個(gè)特定狀態(tài)下學(xué)習(xí)，那么記憶痕跡就和受此狀態(tài)影響的大腦活動(dòng)一同被編碼，因此也在某種程度上依賴這種狀態(tài)的恢復(fù)。

State-dependence of memory has been found for all kinds of drugs and medications, including nicotine, caffeine, cannabis, Ritalin or anti-histamines. If you are on medications such as Ritalin, it is therefore a good idea to keep the same dose during both revision and testing. If you cannot drink coffee or smoke cigarettes while you are taking a test, you had better avoid these drugs during revision as well. Moreover, it is important to realize that, the majority of drugs have well-known detrimental effects on memory, especially alcohol and cannabis. You stand the best chance of passing your test if you both revise and take the test while you are sober.
各種藥品都被發(fā)現(xiàn)與這種狀態(tài)依賴的記憶有關(guān)，包括尼古丁、咖啡因、大麻、利他林或抗組胺。如果你在服用利他林之類的藥物，那么最好在復(fù)習(xí)和考試時(shí)服用同樣的劑量。如果你在考試期間無(wú)法喝咖啡或抽煙，那么最好在復(fù)習(xí)期間也避免這些東西。此外，重要的是要意識(shí)到，大多數(shù)藥物都會(huì)損害記憶，尤其是酒精和大麻。如果在復(fù)習(xí)和考試期間都保持清醒，那么通過(guò)考試的概率也最大。

State-dependence of memory applies to other states as well. If you study in a good mood, you are likely to perform better in a test if you are also in a good mood (and the same applies to other moods). Similarly, if you study while standing up/doing aerobic exercise, you are more likely to remember the material if you are also tested while standing up/doing aerobic exercise.
記憶的狀態(tài)依賴也適用于其他狀態(tài)。如果你在良好的心情下復(fù)習(xí)，那么在同樣的好心情下考試有可能表現(xiàn)更好（其他情緒同理）。類似地，如果你是在站立或做有氧運(yùn)動(dòng)時(shí)學(xué)習(xí)的，那么當(dāng)測(cè)試也在站立或有氧運(yùn)動(dòng)的狀態(tài)下進(jìn)行時(shí)，更有可能記起材料的內(nèi)容。

One approach to overcome state-dependence of memory is to try to study in the same state that you will be in during the exam. You could, for instance, revise sitting at a desk, while simulating stressful feelings (e.g. by timing your answers), assuming that these conditions will be the same during the exam.
克服狀態(tài)依賴記憶的一個(gè)辦法，是在與考試一樣的狀態(tài)下學(xué)習(xí)。比如，你可以坐在桌邊復(fù)習(xí)，同時(shí)模擬壓力感（比如計(jì)時(shí)答題），假設(shè)考試時(shí)也是一樣的條件。

However, this is not always possible. An alternative approach is to study in various mental and physical states. The logic behind this is that you never know what kind state you will be in during your exam therefore it is best to make your memory independent of any particular states. For example, you could revise both when you have a lot of energy and when you are low on energy. Also, it is a good idea to study regardless of the mood you are currently in.
然而，這并不總是可行。另一個(gè)辦法是在不同的心理和身體狀態(tài)下學(xué)習(xí)。其背后的邏輯是，你永遠(yuǎn)不知道自己在考試時(shí)會(huì)是什么狀態(tài)，因此最好使你的記憶不依賴任何特定的狀態(tài)。例如，你可以同時(shí)在精力充沛和筋疲力盡時(shí)復(fù)習(xí)。同樣，不管當(dāng)前處于什么樣的情緒狀態(tài)都堅(jiān)持學(xué)習(xí)，也是個(gè)不錯(cuò)的主意。

In summary:
總結(jié)：

·Spend at least 1/4 of your study time simulating the state you will likely be in during your exam (e.g. sit at a desk, time your answers)
·用至少1/4的復(fù)習(xí)時(shí)間模擬你在考試期間可能處于的狀態(tài)（例如坐在桌邊，計(jì)時(shí)回答問(wèn)題）。

·Study regardless of your mental/physical state (in different moods, with different energy levels, etc.)
·不論處于怎樣的心理/身體狀態(tài)都堅(jiān)持學(xué)習(xí)（不同的情緒狀態(tài)、不同的能量水平等等）。

——節(jié)選自《記憶的科學(xué)》