So, here's an easy question for you: are you an introvert or an extravert?

所以，有個很簡單的問題要問你：你是內向者，還是外向者呢？

Whatever you replied, I'm sure you're right, but there's a little bit more to it.

無論你的答案是甚麼，我確定你說的都沒錯，但裡頭其實有更多的涵義。

Within introversion and extraversion you have a lot more detailed personality traits.

在內向性與外向性中，你還有更多更詳細的人格特質。

And understanding more about these can help improve your well-being: particularly if you're introverted.

對此有更多認識可以幫助你改善你的幸福感：特別是如果你很內向。

In the west, we live in a world designed for extroverted behaviour.

在西方世界，我們活在一個為外向行為所設計的世界。

To get ahead in a typical workplace, for example, you have to survive an open plan office, attend conferences and their networking mixers and do presentations to rooms full of people.

例如，為了在典型的工作場所成功，你必須生存在開放式辦公室中參加會議以及社交聚會，還有在擠滿人的會議室裡做報告。

In her book Quiet, Susan Cain calls this The Extravert Ideal - the belief that the ideal self is gregarious, highly social and comfortable in the spotlight.

在 Susan‧Cain 的書《安靜，就是力量：內向者如何發揮積極的力量！》中，她稱之為「外向理想型」，亦即確信最理想的自我是愛交際的、高社交能力並且在關注下也能很自在的。

Even studies have found that extroverted people land more frequently in leadership positions and enjoy higher levels of happiness.

即使研究發現外向的人更常占據領導者的位置，以及享受更高程度的快樂感。

A lot of these findings are based on broad definitions, where extroverts are sociable, outgoing and assertive and introverts have a more reserved demeanour.

許多的發現都是基於廣泛的定義，外向者通常是善於社交的、開朗的以及堅定自信的，內向者行為舉止較為含蓄。

But there are many nuances of your personality.

但在你的人格特質中有很多細微差異。

A 2017 study looked at which detailed personality traits indicate high levels of well-being.

一份西元 2017 年的研究檢視哪一種詳細的人格特徵指向更高水準的幸福感。

They found that higher enthusiasm predicted positive relationships, self-acceptance and life satisfaction.

他們發現，有較高的熱誠可能會有正向的關係、自我接納與生活滿意度。

Those with more intellectual curiosity experienced more personal growth, which is probably good news for everyone watching this video!

那些有較多求知欲的人會經歷更多個人成長，這對每個收看這部影片的人來說可能是好消息！

And more industrious people were more likely to be satisfied with their purpose in life and experience positive mood.

較勤勞的人可能會更滿意自己的人生目標以及感受正向的情緒。

Even if these personality traits aren't well-developed right now, they can evolve over the course of your life.

即使這些人格特質現在還沒有完整發展，在你的人生過程中也有可能發展得更完整。

You can aim to be more enthusiastic or industrious over time.

隨著時間過去，你可以致力讓自己更有熱情、更努力。

But it is a slow change.

但這樣的改變很緩慢。

Another line of research looks at how you feel in your environment right now.

研究的另一個部分在研究你現在在當下這個環境的感受。

This feeling of how well you fit into your surroundings, whether that be your school, workplace or social settings, is known as person-environment fit.

你能夠多融入你周邊環境的感受，不論是你的學校、工作場所或社交場合，被稱為「人與環境契合度」。

A lot of people in the west who are more introverted feel like they don't fit in, so then they fake being extraverted, and this leads to lower self-esteem.

許多內向的西方人覺得他們無法融入環境，所以他們就要假裝外向，這也會導致自尊心下降。

This was the basis for a 2018 study, where researchers looked at the relationship between a person-environment fit, introverts and well-being.

這是西元 2018 年研究的基礎，研究人員檢視人與環境契合度、內向性與幸福感之間的關係。

Participants were asked how introverted or extraverted they were and then how introverted or extraverted they wanted to be.

參與者會被詢問他們有多內向或外向，還有他們想要變得多內向或多外向。

The majority of participants wanted to be more extraverted, particularly those who were introverted.

大部分參與者都想要變得更外向，特別是那些比較內向的。

This was largely because they live in a society that values extraversion.

這是大多數的反應，因為他們生存在一個外向性為主流的社會。

More than 80% of the participants said they felt like it was necessary to show extraverted characteristics in just going about their daily life.

超過 80% 的參與者說，他們覺得在他們的日常生活中有必要表現得外向。

Now researchers called this desire to be more extraverted than you are your extraversion-deficit belief.

現在研究者將這種想要變得比你現在更外向的欲望稱為「外向性不足信念」。

And it highlights the importance of self-acceptance in your beliefs.

這也強調了在你的信念中自我接納的重要。

For example: this study found introverts who were self-accepting and comfortable with their introversion experienced higher levels of well-being, closer to those experienced by extraverts.

例如：這個研究發現內向者對於他們的內向性有較高自我接受度與舒適度的人會感受到較高程度的幸福感，跟外向者感受到的程度差不多。

And well-being didn't come from people having a particular personality trait, it came from how their beliefs about themselves interacted with those traits.

幸福感不是來自特定人格特質的人們，是來自他們對自己的信念與那些人格特質如何互相影響。

So becoming more accepting of your introversion and your place on the introversion-extraversion continuum – is essential for introverts to increase their well-being.

所以接受你自己的內向性還有你在內向性 — 外向性光譜中的位置，對內向者增加幸福感來說是必要的。

Luckily your beliefs can be changed.

幸運地是，你的信念是可以改變的。

For starters: Remember that schools and workplaces in the West are often geared towards extraverts.

如果你才剛開始：記得西方的學校、工作場所通常是適合外向者的。

Feeling uneasy in these situations doesn't mean that you don't fit in, it means that they weren't designed for you.

在這些處境中感到不自在不代表你不適合身處其中，這代表那些處境不是為你設計的。

Focus on your strengths and situations where you can use them.

專注在你的長處，還有你可以利用長處的處境中。

Know that not all introverts are the same.

要知道不是所有的內向者都一樣。

Some are shy, some are anxious, some are reflective and others just prefer quiet time.

有些很害羞、有些很焦慮、有些比較深思熟慮，還有其他人可能只是想要安靜的時間。

A good task is to add a qualifier to how you are introverted, so you can understand more about how you will respond to a specific environment.

有個好做法是分辨出你是哪一種的內向性，所以你就能更了解在特定環境裡你會如何反應。

And don't force yourself to be someone you're not!

還有不要強迫你自己成為另一個人！

More than one third of people fall on the more introverted side of the spectrum.

超過 3 分之 1 的人落在光譜中偏向內向的一邊。

You can try to mould your personality traits to be more enthusiastic or intellectually curious or industrious over time.

隨著時間經過，你可以把你自己的人格特質塑造得更熱情、或是更有求知欲或是更勤勞。

And this may lead to increased wellbeing.

這可能可以讓你增加幸福感。

But the biggest thing that leads to happiness is accepting that being an introvert is okay.

但要得到快樂最主要的是，接受自己身為內向者也是沒問題的。

It's normal.

這很正常。

And practicing self-acceptance leads to the greatest boost in well-being.

而練習自我接納對於促進幸福感非常有幫助。