You aren't at the mercy of your emotions -- your brain creates them | Lisa Feldman Barrett

Translator: Socorro Rodríguez Holguín Reviewer: Xosé María Moreno

My research lab sits about a mile from where several bombs exploded

O meu laboratorio de investigación está a quilómetro e medio de onde

estouparon varias bombas durante a Maratón de Bostón en 2013

during the Boston Marathon in 2013.

The surviving bomber, Dzhokhar Tsarnaev of Chechnya,

O terrorista supervivinte, o checheno Dzhokhar Tsarnaev

was tried, convicted and sentenced to death.

Foi xulgado, condenado e sentenciado a morte

Now, when a jury has to make the decision

Agora ben, cando un xurado ten que decidir

between life in prison and the death penalty,

entre condenar a entrar na cadea e a pena de morte

they base their decision largely on whether or not the defendant

basea a súa decisión principalmente en se lle parece que o acusado

feels remorseful for his actions.

sente remorsos polos seus actos.

Tsarnaev spoke words of apology,

Tsarnaev pediu perdón,

but when jurors looked at his face,

pero cando os membros do xurado o miraban á cara

all they saw was a stone-faced stare.

o que vían era unha expresión fría

Now, Tsarnaev is guilty, there's no doubt about that.

Ben, Tsarnaev é culpable, non hai dúbida diso.

He murdered and maimed innocent people,

Matou e mutilou a persoas inocentes,

and I'm not here to debate that.

non veño discutir iso.

My heart goes out to all the people who suffered.

O meu corazón está con calquera que sufra.

But as a scientist, I have to tell you

Pero como científica, teño que dicilo

that jurors do not and cannot detect remorse

os xurados non detectan nin poden detectar os remorsos

or any other emotion in anybody ever.

nin calqueroutra emoción en ninguén, nunca.

Neither can I, and neither can you,

Eu tampouco podo, nin vós,

and that's because emotions are not what we think they are.

porque as emocións non son o que pensamos que son.

They are not universally expressed and recognized.

Non se expresan nin recoñecen universalmente.

They are not hardwired brain reactions

Non son reaccións programadas do cerebro

that are uncontrollable.

que sexan incontrolables.

We have misunderstood the nature of emotion

Vimos entendendo mal a natureza das emocións

for a very long time,

desde hai moito tempo,

and understanding what emotions really are has important consequences for all of us.

e entendermos que son realmente as emocións ten consecuencias importantes para todos.

I have studied emotions as a scientist for the past 25 years,

Levo investigando as emocións desde hai 25 anos,

and in my lab, we have probed human faces by measuring electrical signals

no meu laboratorio estudamos as caras medindo os sinais eléctricos

that cause your facial muscles to contract to make facial expressions.

que provocan os músculos ao contraerse para produciren as expresións faciais.

We have scrutinized the human body in emotion.

Indagamos no corpo humano nas emocións

We have analyzed hundreds of physiology studies

Analizamos centos de estudos de fisioloxía humana

involving thousands of test subjects.

implicando a miles de participantes.

We've scanned hundreds of brains,

Escaneamos centos de cerebros,

and examined every brain imaging study on emotion

e examinamos todos os estudos de neuroimaxe das emocións

that has been published in the past 20 years.

publicados nos últimos 20 anos.

And the results of all of this research are overwhelmingly consistent.

E os resultados desta investigación son rotundamente consistentes.

It may feel to you like your emotions are hardwired

Pode parecer que as emocións están programadas

and they just trigger and happen to you,

que simplemente se disparan e ocorren,

but they don't.

pero non é así.

You might believe that your brain is prewired with emotion circuits,

Poderíase pensar que o cerebro está cableado con circuítos emocionais,

that you're born with emotion circuits, but you're not.

que nacemos con eses circuítos, pero non é así.

In fact, none of us in this room have emotion circuits in our brain.

De feito, ningúen nesta sala ten circuítos emocionais no cerebro.

In fact, no brain on this planet contains emotion circuits.

De feito, ningún cerebro neste planeta contén circuítos emocionais.

So what are emotions, really?

Entón, que son realmente as emocións?

Well, strap on your seat belt, because ...

Ben, abróchense os cinturóns, porque...

emotions are guesses.

as emocións son suposicións.

They are guesses that your brain constructs in the moment

Son suposicións que o cerebro constrúe no momento

where billions of brain cells are working together,

en que millóns de neuronas se poñen a traballar xuntas,

and you have more control over those guesses

e temos máis control sobre esas suposicións

than you might imagine that you do.

do que imaxinamos.

Now, if that sounds preposterous to you, or, you know, kind of crazy,

Se isto vos soa absurdo, ou mesmo unha tolería,

I'm right there with you, because frankly, if I hadn't seen the evidence for myself,

compréndovos porque, francamente, se non vise as probas en min mesma,

decades of evidence for myself,

décadas de probas sobre min mesma,

I am fairly sure that I wouldn't believe it either.

estou certa que non podería crelo.

But the bottom line is that emotions are not built into your brain at birth.

Pero o punto de partida é que as emocións non están implantadas no cerebro ao nacer.

They are just built.

Senón que se constrúen.

To see what I mean, have a look at this.

Para entender o que quero dicir, vexamos isto.

Right now, your brain is working like crazy.

Neste momento o voso cerebro está a traballar coma louco.

Your neurons are firing like mad trying to make meaning out of this

As vosas neuronas están disparando como tolas, tratando de darlle sentido

so that you see something other than black and white blobs.

de ver algo máis que manchas brancas e negras.

Your brain is sifting through a lifetime of experience,

O voso cerebro está a repasar toda unha vida de experiencias,

making thousands of guesses at the same time,

facendo milleiros de suposicións ao mesmo tempo,

weighing the probabilities,

sopesando as probabilidades,

trying to answer the question,

tratando de responder á pregunta,

"What is this most like?"

"a que se parece isto?"

not "What is it?"

non "que é isto?"

but "What is this most like in my past experience?"

senón "que é o máis parecido que coñezo?

And this is all happening in the blink of an eye.

E todo isto pasa nun abrir e pechar de ollos.

Now if your brain is still struggling to find a good match

Se o voso cerebro aínda se está a espremer para atopar unha coincidencia

and you still see black and white blobs,

E aínda só vedes manchas brancas e negras,

then you are in a state called "experiential blindness,"

estades no estado que chamamos "cegueira experiencial",

and I am going to cure you of your blindness.

e vouvos curar a cegueira.

This is my favorite part. Are you ready to be cured?

Esta é a miña parte favorita. Estades prontos para ser curados?

(Cheers)

[exclamacións]

All right. Here we go.

Perfecto. Imos aló.

(Gasps)

[exclamacións]

All right.

Perfecto.

So now many of you see a snake,

Agora moitos vedes unha cobra,

and why is that?

e por que?

Because as your brain is sifting through your past experience,

Porque cando o voso cerebro acode á vosa experiencia previa,

there's new knowledge there,

agora hai novo coñecemento,

the knowledge that came from the photograph.

o coñecemento que provén da fotografía.

And what's really cool is that

E o verdadeiramente xenial é que

that knowledge which you just acquired moments ago

ese coñecemento que vides de adquirir hai un momento

is changing how you experience these blobs right now.

fai que cambie a forma de percibir as manchas. Agora mesmo.

So your brain is constructing the image of a snake

O voso cerebro está a construír a imaxe dunha cobra

where there is no snake,

onde non hai ningunha cobra,

and this kind of a hallucination

e este tipo de alucinación

is what neuroscientists like me call "predictions."

é o que os neurocientíficos coma min chamamos "predicións".

Predictions are basically the way your brain works.

As predicións constitúen, basicamente, a forma de traballar do cerebro.

It's business as usual for your brain.

Para o voso cerebro é o de todos os días.

Predictions are the basis of every experience that you have.

As predicións son a base de calquera experiencia que tedes.

They are the basis of every action that you take.

A base de calquera acción que facedes.

In fact, predictions are what allow you to understand the words that I'm speaking

De feito, as predicións son o que permite que entendades as miñas palabras

as they come out of my --

conforme me veñen...

Audience: Mouth. Lisa Feldman Barrett: Mouth. Exactly.

[Público: aos beizos. Lisa: aos beizos. Exactamente.

Predictions are primal.

As predicións son primordiais.

They help us to make sense of the world in a quick and efficient way.

Axúdannos a darlle sentido ao mundo de forma rápida e eficaz.

So your brain does not react to the world.

Por tanto, o voso cerebro non reacciona ante o mundo.

Using past experience,

Usando a experiencia previa,

your brain predicts and constructs

o voso cerebro predí e constrúe

your experience of the world.

a vosa experiencia do mundo.

The way that we see emotions in others are deeply rooted in predictions.

A forma en que vemos as emocións nos demais, está baseada en predicións.

So to us, it feels like we just look at someone's face,

Para nós é como se ,simplemente, estivésemos a ver a cara de alguén,

and we just read the emotion that's there in their facial expressions

e só lemos a emoción visible nas súas expresións faciais

the way that we would read words on a page.

igual que se lésemos palabras nunha páxina.

But actually, under the hood, your brain is predicting.

Pero en realidade, a idea é que o voso cerebro está predicindo.

It's using past experience based on similar situations

Está a usar a experiencia previa de situacións similares

to try to make meaning.

para tratar de comprender.

This time, you're not making meaning of blobs,

Desta volta, non estás a lle dar sentido a unhas manchas,

you're making meaning of facial movements

estás a darlle sentido a movementos faciais

like the curl of a lip or the raise of an eyebrow.

como engurrar os beizos ou levantar unha cella.

And that stone-faced stare?

E esa mirada fría?

That might be someone who is a remorseless killer,

Parece un asasino sen remorsos,

but a stone-faced stare might also mean

pero unha mirada fría tamén significa

that someone is stoically accepting defeat,

que alguén acepta estoicamente a derrota,

which is in fact what Chechen culture prescribes for someone

que de feito é o que a cultura chechena prescribe para alguén

in Dzhokhar Tsarnaev's situation.

na situación de Dzhokhar Tsarnaev.

So the lesson here

Así que a lección

is that emotions that you seem to detect in other people

é que as emocións que cres detectar noutra persoa

actually come in part from what's inside your own head.

en realidade veñen en parte do que hai na túa cabeza.

And this is true in the courtroom,

E isto ocorre no xulgado,

but it's also true in the classroom,

pero tamén na clase,

in the bedroom,

na cama,

and in the boardroom.

e na sala de xuntas.

And so here's my concern:

E aquí ven a miña preocupación:

tech companies which shall remain nameless ...

as compañías tecnolóxicas que non imos citar...

well, maybe not.

ou si.

You know, Google, Facebook --

Xa sabedes, Google, Facebook...

(Laughter)

(Risas)

are spending millions of research dollars to build emotion-detection systems,

gastan millóns de dólares en investigar en sistemas para detectar emocións,

and they are fundamentally asking the wrong question,

pero están respondendo á pregunta equivocada,

because they're trying to detect emotions in the face and the body,

porque tentan detectar as emocións na cara e no corpo,

but emotions aren't in your face and body.

pero as emocións non están na cara ou no corpo.

Physical movements have no intrinsic emotional meaning.

Os movementos físicos non teñen un significado emocional intrínseco.

We have to make them meaningful.

Temos nós que darlle sentido.

A human or something else has to connect them to the context,

Unha persoa, ou unha máquina ten que poñelos nun contexto,

and that makes them meaningful.

e iso é o que lles dá sentido.

That's how we know that a smile might mean sadness

Así é como sabemos que un sorriso pode indicar tristura

and a cry might mean happiness,

e o pranto pode ser de felicidade,

and a stoic, still face might mean

e unha cara estóica, inmóbil pode significar

that you are angrily plotting the demise of your enemy.

que estás cabreado, matinando en como eliminar o teu enemigo.

Now, if I haven't already gone out on a limb,

Agora, se aínda non me pasei moito,

I'll just edge out on that limb a little further and tell you

vou ir un pouco máis aló para dicirvos

that the way that you experience your own emotion

que a forma en que experimentades as vosas propias emocións

is exactly the same process.

é exactamente o mesmo proceso.

Your brain is basically making predictions, guesses,

O voso cerebro basicamente fai predicións, suposicións,

that it's constructing in the moment

que se constrúen no momento

with billions of neurons working together.

con milleiros de neuronas traballando xuntas.

Now your brain does come prewired to make some feelings,

O voso cerebro vén programado para crear algúns sentimentos,

simple feelings that come from the physiology of your body.

sentimentos sinxelos que veñen da fisioloxía do voso corpo.

So when you're born,

Cando nacedes

you can make feelings like calmness and agitation,

podedes ter sentimentos como calma ou axitación,

excitement, comfort, discomfort.

excitación, confort, disconfort,

But these simple feelings are not emotions.

Pero eses sentimentos simples non son emocións.

They're actually with you every waking moment of your life.

Están en ti en cada momento consciente da túa vida.

They are simple summaries of what's going on inside your body,

Son simples resumos do que está a ocorrer no voso corpo,

kind of like a barometer.

como se fosen un barómetro.

But they have very little detail,

Pero teñen pouco detalle,

and you need that detail to know what to do next.

e necesitades eses detalles para saber qué virá despois.

What do you about these feelings?

Que che din eses sentimentos?

And so how does your brain give you that detail?

E como vos dá detalles o cerebro?

Well, that's what predictions are.

Iso é o que as predicións son.

Predictions link the sensations in your body

As predicións conectan as sensacións corporais

that give you these simple feelings

proporcionadas por eses sentimentos simples

with what's going on around you in the world

co que ocorre ao voso arredor

so that you know what to do.

para que saibades o que facer.

And sometimes,

E ás veces,

those constructions are emotions.

esas construcións son emocións.

So for example, if you were to walk into a bakery,

Por exemplo, se entrásedes nunha pastelaría,

your brain might predict that you will encounter

o voso cerebro podería predicir que vos ides atopar

the delicious aroma of freshly baked chocolate chip cookies.

o arrecendo das galletas galletas de chocolate recén feitas.

I know my brain would predict

Sei que o meu cerebro prediciría

the delicious aroma of freshly baked chocolate cookies.

o recendo das galletas de chocolate recén feitas.

And our brains might cause our stomachs to churn a little bit,

E os nosos cerebros provocan que os nosos estómagos se remexan,

to prepare for eating those cookies.

preparándos para comer esas galletas.

And if we are correct,

E se estamos no correcto,

if in fact some cookies have just come out of the oven,

se de verdade acaban de saír do forno unhas galletas,

then our brains will have constructed hunger,

os nosos cerebros terán construído a fame,

and we are prepared to munch down those cookies

e estaremos listos para gozar desas galletas.

and digest them in a very efficient way,

e dixerilas eficientemente,

meaning that we can eat a lot of them,

o que significa que poderemos comer un montón delas,

which would be a really good thing.

que está moi ben.

You guys are not laughing enough. I'm totally serious.

Vexo que non rides. Pois falo en serio.

(Laughter)

(Risas)

But here's the thing.

Pero aquí está a cousa.

That churning stomach,

Ese estómago que se remexe,

if it occurs in a different situation,

se a situación fose outra,

it can have a completely different meaning.

tería un significado completamente distinto.

So if your brain were to predict a churning stomach

Se o voso cerebro predicise un estómago que brúa

in, say, a hospital room while you're waiting for test results,

por exemplo, na sala dun hospital mentres agardades por uns resultados,

then your brain will be constructing dread

o voso cerebro construiría medo,

or worry or anxiety,

ou preocupación, ou ansiedade,

and it might cause you to, maybe,

e provocaría, tal vez,

wring your hands

que retorcésedes as mans

or take a deep breath or even cry.

ou inspirásedes profundamente, ou mesmo que chorásedes

Right? Same physical sensation, same churning stomach,

De acordo? a mesma sensación física, o mesmo estómago que brúa,

different experience.

distinta experiencia.

And so the lesson here

Así que a mensaxe disto

is that emotions which seem to happen to you

é que as emocións que parece que vos suceden

are actually made by you.

en realidade son creadas por vós.

You are not at the mercy of mythical emotion circuits

Non estades a mercé de míticos circuítos emocionais

which are buried deep inside some ancient part of your brain.

fondamente soterrados nalgunha parte antiga do voso cerebro.

You have more control over your emotions

Tedes máis control sobre as vosas emocións

than you think you do.

do que pensades.

I don't mean that you can just snap your fingers

Non quero dircir que baste con estralar os dedos

and change how you feel the way that you would change your clothes,

para cambiar como se sente un, como quen cambia de roupa,

but your brain is wired

pero o voso cerebro está conectado

so that if you change the ingredients that your brain uses to make emotion,

de xeito que se cambiades os ingredientes que usa para construír as emocións,

then you can transform your emotional life.

podedes cambiar a vosa vida emocional.

So if you change those ingredients today,

Se cambiades eses ingredientes hoxe,

you're basically teaching your brain how to predict differently tomorrow,

basicamente aprenderédeslle ao voso cerebro como predicir doutro xeito mañá,

and this is what I call being the architect of your experience.

e isto é o que eu chamo serdes arquitectos da vosa experiencia.

So here's an example.

Poño un exemplo.

All of us have had a nervous feeling before a test, right?

Todos témonos sentido nerviosos antes dun exame, non si?

But some people experience crippling anxiety before a test.

Pero algunha xente experimenta unha ansiedade incapacitante.

They have test anxiety.

Teñen ansiedade diante do exame.

Based on past experiences of taking tests,

Baseándose na experiencia de exames pasados,

their brains predict a hammering heartbeat,

os seus cerebros predín un ritmo cardíaco martelante,

sweaty hands,

mans suorosas,

so much so that they are unable to actually take the test.

tanto que se senten incapaces de facer o exame.

They don't perform well,

Non o fan ben,

and sometimes they not only fail courses but they actually might fail college.

e ás veces non só suspenden a materia senón que fracasan na carreira.

But here's the thing:

Pero aquí está o asunto:

a hammering heartbeat is not necessarily anxiety.

un corazón martelante non é necesariamente ansiedade.

It could be that your body is preparing to do battle

Pode que o voso corpo se estea preparando para a batalla

and ace that test ...

para niquelar ese exame...

or, you know, give a talk

ou, por exemplo, dar unha charla

in front of hundreds of people on a stage where you're being filmed.

fronte a centos de persoas nun escenario onde vos están a filmar.

(Laughter)

(Risas)

I'm serious.

Estou en serio.

(Laughter)

(Risas)

And research shows that when students learn

A investigación amosa que cando os estudantes aprenden

a crear este tipo de determinación enérxica

to make this kind of energized determination

instead of anxiety,

en vez de ansiedade,

they perform better on tests.

renden mellor nos exames.

And that determination seeds their brain to predict differently in the future

Esa determinación sementa os seus cerebros para predicir de xeito distinto no futuro

tal que poden poñer as bolboretas do seu estómago a voar en formación.

so that they can get their butterflies flying in formation.

And if they do that often enough,

E se o fan veces dabondo,

they not only can pass a test

non só poden aprobar un exame

but it will be easier for them to pass their courses,

senón que lles ha ser máis doado superar os cursos,

and they might even finish college,

e mesmo poden rematar a carreira,

o que terá un enorme impacto no seu potencial de ingresos futuros.

which has a huge impact on their future earning potential.

So I call this emotional intelligence in action.

A isto eu chámooo intelixencia emocional en acción.

Now you can cultivate this emotional intelligence yourself

Agora podedes cultivar esta intelixencia emocional vós mesmos

and use it in your everyday life.

e usala na vosa vida cotiá.

So just, you know,

Así que xa sabedes,

imagine waking up in the morning.

imaxinádevos erguéndovos pola mañá.

I'm sure you've had this experience. I know I have.

Seguro que tivéstes esa experiencia. Eu sei que a teño.

You wake up and as you're emerging into consciousness,

Erguédesvos como se emerxesedes á consciencia,

you feel this horrible dread,

sentides ese pavor horrible,

you know, this real wretchedness,

xa sabedes, ese estado lamentable,

and immediately, your mind starts to race.

e, inmediatamente, a túa mente se pon en marcha.

You start to think about all the crap that you have to do at work

Empezas a pensar en todas as parvadas que tes que facer no traballo

and you have that mountain of email

no monte de correos electrónicos

which you will never dig yourself out of ever,

que non has dar lido nunca, nunca,

the phone calls you have to return,

as chamadas que tes que responder,

a reunión importantísima na outra punta da cidade,

and that important meeting across town,

and you're going to have to fight traffic,

e o tráfico que tes que atravesar,

you'll be late picking your kids up,

chegas tarde a recoller os nenos,

your dog is sick, and what are you going to make for dinner?

e o can está enfermo, e que fago para cear?

e, oh, deus!

Oh my God.

What is wrong with your life?

Que vai mal na túa vida?

What is wrong with my life?

Que vai mal na miña vida?

(Laughter)

(Risas)

That mind racing is prediction.

Esa mente en marcha é predición.

Your brain is searching to find an explanation

O voso cerebro está a buscar unha explicación

for those sensations in your body that you experience as wretchedness,

para esas sensacións corporais que experimentades como desastrosas,

just like you did with the blobby image.

igual que faciades coa imaxe das manchas.

So your brain is trying to explain what caused those sensations

O voso cerebro trata de explicar a causa desas sensacións

so that you know what to do about them.

para que saibades que facer.

But those sensations

Pero esas sensacións

might not be an indication that anything is wrong with your life.

non teñen porque significar que algo na vosa vida vai mal.

They might have a purely physical cause.

Poderían ter unha causa puramente física.

Maybe you're tired.

Tal vez estades cansos.

Maybe you didn't sleep enough.

Tal vez non durmistes abondo.

Maybe you're hungry.

Tal vez tedes fame.

Maybe you're dehydrated.

Tal vez estades deshidratados.

The next time that you feel intense distress,

A próxima vez que sintades un malestar intenso,

ask yourself:

preguntádevos:

Could this have a purely physical cause?

Pode ter unha causa puramente física?

Is it possible that you can transform

É posible que poidades transformar

emotional suffering into just mere physical discomfort?

o sufrimento emocional nun malestar puramente físico.

Now I am not suggesting to you

A ver, non vos estou a suxerir

that you can just perform a couple of Jedi mind tricks

que poidades practicar un par de trucos de Jedi

and talk yourself out of being depressed

e convencervos de que non estades deprimidos

or anxious or any kind of serious condition.

ou ansiosos, ou calqueroutro trastorno serio.

But I am telling you

Pero si vos estou a dicir

that you have more control over your emotions than you might imagine,

que tedes máis control sobre as vosas emocións do que nunca pensástes,

and that you have the capacity

e que tedes capacidade

to turn down the dial on emotional suffering

para xirar o dial do sufrimento emocional

and its consequences for your life

e as súas consecuencias nas vosas vidas

by learning how to construct your experiences differently.

aprendendo a construír as vosas experiencias de xeito diferente.

And all of us can do this

Todos podemos facelo

and with a little practice, we can get really good at it,

e cunha pouca de práctica podemos facelo moi ben.

like driving.

É como conducir.

At first, it takes a lot of effort,

Ao principio require moito esforzo,

but eventually it becomes pretty automatic.

pero logo se vai facendo automático.

Now I don't know about you,

Non sei vós,

but I find this to be a really empowering and inspiring message,

pero eu penso que esta é unha mensaxe realmente empoderante e inspiradora,

and the fact that it's backed up by decades of research

e o feito de que estea sustentada por décadas de investigación

makes me also happy as a scientist.

tamén me fai feliz como científica.

But I have to also warn you that it does come with some fine print,

Pero tamén teño que advertirvos que ten letra pequena,

because more control also means more responsibility.

porque máis control tamén significa máis responsabilidade.

If you are not at the mercy of mythical emotion circuits

Se non estades a mercé duns míticos circuítos emocionais

which are buried deep inside your brain somewhere

fondamente soterrados nalgún lugar do voso cerebro

and which trigger automatically,

que se disparan automaticamente,

then who's responsible,

entón quen é o responsable?

who is responsible when you behave badly?

quen é responsable se vos comportades incorrectamente?

You are.

Sodes vós.

Not because you're culpable for your emotions,

Non porque sexades culpables das vosas emocións,

but because the actions and the experiences that you make today

senón porque as accións e as experiencias que construídes hoxe

become your brain's predictions for tomorrow.

convírtense nas predicións do voso cerebro para mañá.

Sometimes we are responsible for something

Ás veces somos responsables de algo

not because we're to blame

non porque teñamos a culpa

but because we're the only ones who can change it.

senón porque somos os únicos que podemos cambialo.

Now responsibility is a big word.

Agora ben, responsabilidade é unha palabra maior.

It's so big, in fact,

Tan importante, de feito,

that sometimes people feel the need to resist the scientific evidence

que ás veces a xente sente a necesidade de resistirse á evidencia científica

that emotions are built and not built in.

de que as emocións son construídas, non veñen feitas.

The idea that we are responsible for our own emotions

A idea de que sexamos responsables das nosas propias emocións

seems very hard to swallow.

parece difícil de dixerir.

But what I'm suggesting to you is you don't have to choke on that idea.

O que eu vos suxiro é que non vos atragoedes con esa idea.

You just take a deep breath,

Inspirade profundamente,

maybe get yourself a glass of water if you need to,

tomade un vaso de auga se o precisades,

and embrace it.

e aceptádeo.

Embrace that responsibility,

Aceptade a responsabilidade,

because it is the path to a healthier body,

porque é o camiño para un corpo máis san,

a more just and informed legal system,

para un sistema legal máis xusto e mellor informado,

and a more flexible and potent emotional life.

e para unha vida emocional máis flexible e máis poderosa.

Thank you.

Grazas.

(Aplausos)

(Applause)