双语·状态依赖:你的身体/心理状态如何影响记忆
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    State-dependence: How your physical/mental states drive your memory
    状态依赖:你的身体/心理状态如何影响记忆

    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?
    想象下面的情况:你必须要准备明天的考试,但是朋友今晚有个生日派对。你决定去参加派对,最后还喝了点酒。等你回到家的时候,已经醉醺醺了,但还是坚持复习了考试。第二天一早,你到学校参加考试。考试前再喝一两杯酒精饮料,会让你发挥得更好吗?抑或更好的做法是在考试前不再喝酒?

    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).
    撇开学校可能不会让你在醉醺醺的状态下进入不谈,科学研究给出了一个令人震惊的答案:为了提高考试中的表现,你应该再喝点酒,达到复习时同样的酒精摄入水平(这确实在一个研究中被证明了)。

    What could explain this surprising result?
    怎么解释这个惊人的结果呢?

    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,我们的记忆是状态依赖的。编码和检索时的心理、生理和化学状态越接近,就越可能成功记起相关信息。记忆依赖一个化学过程实现,在此过程中,神经元之间形成新的联结(通路)并加强已有的联结。如果你在一个特定状态下学习,那么记忆痕迹就和受此状态影响的大脑活动一同被编码,因此也在某种程度上依赖这种状态的恢复。

    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.
    各种药品都被发现与这种状态依赖的记忆有关,包括尼古丁、咖啡因、大麻、利他林或抗组胺。如果你在服用利他林之类的药物,那么最好在复习和考试时服用同样的剂量。如果你在考试期间无法喝咖啡或抽烟,那么最好在复习期间也避免这些东西。此外,重要的是要意识到,大多数药物都会损害记忆,尤其是酒精和大麻。如果在复习和考试期间都保持清醒,那么通过考试的概率也最大。

    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.
    记忆的状态依赖也适用于其他状态。如果你在良好的心情下复习,那么在同样的好心情下考试有可能表现更好(其他情绪同理)。类似地,如果你是在站立或做有氧运动时学习的,那么当测试也在站立或有氧运动的状态下进行时,更有可能记起材料的内容。

    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.
    克服状态依赖记忆的一个办法,是在与考试一样的状态下学习。比如,你可以坐在桌边复习,同时模拟压力感(比如计时答题),假设考试时也是一样的条件。

    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,这并不总是可行。另一个办法是在不同的心理和身体状态下学习。其背后的逻辑是,你永远不知道自己在考试时会是什么状态,因此最好使你的记忆不依赖任何特定的状态。例如,你可以同时在精力充沛和筋疲力尽时复习。同样,不管当前处于什么样的情绪状态都坚持学习,也是个不错的主意。

    In summary:
    总结:

    ·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的复习时间模拟你在考试期间可能处于的状态(例如坐在桌边,计时回答问题)。

    ·Study regardless of your mental/physical state (in different moods, with different energy levels, etc.)
    ·不论处于怎样的心理/身体状态都坚持学习(不同的情绪状态、不同的能量水平等等)。

    ——节选自《记忆的科学》

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