Name: SNS依存與劣質等感的解決策略是什麼？ケンダル・ジェンナーとメンタルヘルスの専門家が語る。|Open Minded | VOGUE JAPAN (SNS依存と劣等感の解決策は？ケンダル・ジェンナーとメンタルヘルスの専門家が語る。| Open Minded | VOGUE JAPAN)
Uploaded: 2021-06-23T19:45:29.000Z
Duration: 11 min 13 s

when I think of social media and anxiety, I mean holy molly, that's like a loaded question.

當我想到社交媒體和焦慮的時候，我的意思是聖母瑪利亞，這就像一個加載的問題。

Personally, what's affected my anxiety the most is the amount of negativity that I see, there's just literally too much, like I find that the more I'm looking at a screen, the more detached I feel with my own body or to like what's happening right in front of me, my relationship with social media is you know, a bit addictive right now, which I don't like and I'm not proud to say that, but I also feel like that's something that probably most of us can relate to.

就我個人而言，對我的焦慮影響最大的是我看到的大量負面情緒，簡直太多了，就像我發現我越是看著螢幕，我就越覺得自己的身體和眼前發生的事情脫節，我與社交媒體的關係，你知道，現在有點上癮，我不喜歡，我不自豪地說，但我也覺得，這可能是我們大多數人都能感受到的東西。

Like, I don't like that, I feel the need to have social media in the first place.

比如，我不喜歡這樣，我覺得有必要首先擁有社交媒體。

There's plenty of research out there that really demonstrates that social media acts very much like an addiction, it stimulates the same part of the brain and substance use.

有大量的研究表明，社交媒體的行為非常像成癮，它刺激了大腦和藥物使用的相同部分。

So when you think about it, you are always looking for that positive reinforcement.

是以，當你考慮到這一點時，你總是在尋找那種積極的強化作用。

The idea of what could happen, whether you're gonna get a like or whether you know, somebody's going to repost you really keeps you coming back very much like an addiction, right?

對可能發生的事情的想法，你是否會得到一個喜歡，或者你知道，是否有人會轉貼你，真的讓你回來，非常像一種癮，對嗎？

I don't know, is that something just as society, we're conditioned from a very young age to like feel like we need that validation, That sense of not getting that enough positive reinforcement from our home environment, not feeling rooted, allows us to really look outside of ourselves for our reward.

我不知道，是不是作為社會的一部分，我們從很小的時候就被調教得覺得我們需要這種確認，那種沒有從家庭環境中得到足夠的積極強化的感覺，沒有紮根的感覺，讓我們真正從自己之外尋找獎勵。

And I think that social media really pulls for that.

我認為，社交媒體真的很能拉動這一點。

It's so interesting that you say that because a lot of the feedback, if it is negative that I've ever gotten is like, oh you're setting a bad example or this is horrible that I wouldn't want my kid to see this or what do you think when parents say for example to you, when they say, you know, you're setting a bad example for my kids, I don't know how much you know about my family or us, but there's there's an assumption of the kind of people that we are or who we are that I could say pretty confidently is pretty inaccurate.

你這麼說很有意思，因為很多反饋，如果是負面的，我曾經得到的反饋是，哦，你在樹立一個壞的榜樣，或者這很可怕，我不想讓我的孩子看到這個，或者你認為當父母對你說，比如說，你在為我的孩子樹立一個壞的榜樣。當他們說，你知道，你為我的孩子樹立了一個壞榜樣，我不知道你對我的家庭或我們瞭解多少，但有一個關於我們是什麼樣的人或我們是誰的假設，我可以非常自信地說，這是非常不準確的。

I mean we have a reality tv show, so a lot of people know a lot of our lives, but I think that there's still such a lack of actually knowing our character, who we are, when you think about even even a reality show is going to show the highlights of your life, right?

我的意思是，我們有一個電視真人秀節目，所以很多人知道我們的很多生活，但我認為，仍然有這樣一個缺乏真正瞭解我們的性格，我們是誰，當你想到即使是一個真人秀節目也會顯示你的生活亮點，對嗎？

When somebody really thinks about keeping up, how do you keep up with the Kardashians?

當有人真正想到要跟上時代時，你如何跟上卡戴珊家族的步伐？

It is obviously either can be used as a motivation to be your very best or it can be used as an impossibility if somebody is really struggling with identity issues and with confidence issues, the idea of keeping up with this image of somebody that you admire may really seem impossible.

很明顯，它可以被用作激勵你成為最好的人，也可以被用作一種不可能，如果有人真的在與身份問題和自信問題作鬥爭，保持你所崇拜的人的這種形象的想法可能真的看起來不可能。

And perhaps that's part of the sort of rationale as to why for some folks, you can check me by the way, totally sit here and be like, mm, this is what this is what people think.

也許這就是為什麼對一些人來說，你可以順便檢查我，完全坐在這裡，就像，嗯，這就是人們的想法。

Can you give me an example of a time where you kind of have, like, would highlight a peak moment of anxiety that is related to social media for you.

你能不能給我一個例子，說明你在什麼時候有，比如說，會突出一個與社交媒體有關的焦慮的高峰時刻，對你來說。

Something that like, boils my blood that really frustrates me and like, I think upsets me the most is when it's someone claiming a false narrative for me, the internet, I guess basis things off of such small moments with no context.

有些事情讓我熱血沸騰，真的讓我很沮喪，而且我認為最讓我不爽的是，當有人為我宣稱一個錯誤的敘述時，互聯網，我猜是基於這樣的小時刻，沒有背景的事情。

They don't know that before or the after and they'll take that and run with it and then completely judge you based off of this one little thing.

他們不知道之前或之後的情況，他們會帶著這些東西跑，然後完全根據這一件小事來判斷你。

I think there's a certain loss of control of your own sense of self and I think that people can kind of edited to their own to fit their own purpose and to fit their own sense of reality or lack of reality, and then you just become like a canvas upon which people project their own stuff onto.

我認為對自己的自我意識有某種程度的失控，我認為人們可以對自己的東西進行編輯，以適應自己的目的，適應自己的現實感或缺乏現實感，然後你就像一塊畫布，人們在上面投射自己的東西。

I think that that's probably very similar to what Children feel when they're bullied online.

我認為，這可能與兒童在網上被欺負時的感受非常相似。

You know, you post something and then somebody can take something that you might give them and really distorted in such a way that comes back is very aggressive.

你知道，你發佈的東西，然後有人可以把你可能給他們的東西，真的以這樣的方式扭曲，回來是非常積極的。

You know, I I pride myself on being a pretty decent human being, like, I don't think I'm a bad person or anything, so I wouldn't I'm not saying it's, you know, something actually bad that I would have posted or whatever, it's just it's something as simple as they didn't like what I looked like in that photo, and I'm sure that getting that type of feedback does something to you, does something to your confidence, even even Kendall Jenner, I'm sure getting the type of feedback, does something to you, how do you feel when you get sort of, that type of critical feedback?

你知道，我為自己是一個相當體面的人而感到自豪，比如，我不認為我是一個壞人或任何東西，所以我不會......我不是說，你知道，一些實際上不好的東西，我會發布或什麼，它只是一些簡單的東西，因為他們不喜歡我在那張照片中的樣子。我敢肯定，得到這種類型的反饋對你有影響，對你的信心有影響，即使是肯德爾-詹娜，我敢肯定得到這種類型的反饋，對你有影響，當你得到那種類型的批評性反饋時，你有什麼感覺？

I have moments of feeling like I'm breaking or feeling like I can't take it anymore, because sometimes it does feel like it just, I can never do anything that right, sometimes can never please everybody.

我有的時候會覺得自己要崩潰了，或者覺得自己受不了了，因為有時候確實覺得就是，我永遠做不到那麼正確，有時候永遠無法取悅所有人。

So this this period of intense anxiety for you, um it seems to me it's a perfect example of this sort of separation of yourself, here's the Kendall at home, little young girl who is now being pushed on the world stage, having to sort of play this roll out knowing that your image is going to be out there for everyone to consume, there's got to be sort of this and judge.

所以對你來說，這段強烈的焦慮期，嗯，在我看來，這是一個完美的例子，你自己的這種分離，這裡是家裡的肯德爾，年輕的小女孩，現在被推到世界舞臺上，不得不有點扮演這個角色，知道你的形象將在外面供大家消費，必須要有這種和判斷。

So how do you think that has uh that that projection of you in social media, how has that affected your ability to really kind of feel anchored and connected to your say, authentic self, for lack of a better word?

那麼，你認為這對你在社交媒體上的投射有什麼影響，如何影響你的能力，讓你真正感覺到錨定並與你說的真實的自我聯繫起來，因為缺乏一個更好的詞。

Well, it's just interesting because there are, first of all, so many images of me on the internet, ones that I'm fine with and ones that I don't necessarily like, you know what I mean?

嗯，這很有趣，因為首先，互聯網上有這麼多關於我的圖片，有我滿意的，也有我不一定喜歡的，你明白我的意思嗎？

A lot of the times, the ones that I don't like are the ones that get more attention because they're the ones that everyone wants to kind of take and rip apart.

很多時候，我不喜歡的是那些得到更多關注的人，因為他們是那些每個人都想拿去撕碎的人。

So I think that I've become numb to all of that in a way that took time though, and that took a lot of like talking to myself and hyping myself up and because of social media, everything is highlighted, everything is heightened, whether good or bad.

所以我認為我已經對所有這些都變得麻木了，雖然這需要時間，而且這需要很多像對自己說話和催促自己，因為社交媒體，一切都被強調，一切都被提高了，無論好壞。

I feel like most of my social media anxiety is actually more the overwhelming nous of it all over stimulation, right?

我覺得我的大部分社交媒體焦慮實際上更多的是它的壓倒性的神經的過度刺激，對嗎？

Where you realize that our brains are really not designed to be bombarded by all the stimulus that's coming our way all of the time.

你意識到，我們的大腦真的不是被設計成可以一直被所有的刺激所轟炸。

What is actually like a lot like what is happening is happening in the brain?

實際上，什麼是像很多正在發生的事情是發生在大腦中？

Yes, I think, you know that this sense of overwhelm is very real and there's a point in which the brain can no longer process all the information that's coming our way.

是的，我認為，你知道這種不知所措的感覺是非常真實的，有一個點，大腦不能再處理所有傳來的資訊。

And so there's an actual shutdown very similar to what happens in a trauma response.

是以有一個實際的關閉，非常類似於創傷反應中發生的情況。

It stimulates that sort of animal impulse of fight flight or freeze response.

它刺激了那種動物的衝動，即戰鬥、逃跑或凍結反應。

And if we can't process everything that's happening, then we start to freeze and we start to feel like we're no longer in the world.

如果我們不能處理正在發生的一切，那麼我們就會開始凍結，我們開始感覺到我們不再在這個世界上。

So there is a sense of the realization that happens.

是以，有一種意識發生的感覺。

And you know, I think with with Covid really keeping young people out of relationships and social interaction, we don't have that human connection anymore, which I feel like we as human beings need it.

你知道，我認為隨著Covid真的讓年輕人遠離關係和社會互動，我們不再有那種人類的聯繫，我覺得我們作為人類需要這種聯繫。

Well that's the ultimate ironies and that that the internet can social media can really allow us to feel like we have millions and millions of friends in the world when in reality we could be very lonely right at home.

這就是最終的諷刺，互聯網和社交媒體真的可以讓我們感覺到我們在這個世界上有數以百萬計的朋友，而實際上我們在家裡可能是非常孤獨的。

And it's the sense that you start to trade your real life for the imagined life, were constantly being bombarded by a new role model or buy a new standard of beauty or buy a new desire that we just can't quite be adequate enough to meet.

這就是你開始用你的現實生活換取想象中的生活的感覺，我們不斷地被一個新的榜樣轟炸，或購買一個新的美麗標準，或購買一個新的慾望，我們只是不能很好地滿足。

And I think this is the dangerous part where a lot of young people really fall into heartful clinical depression that oftentimes leaves into either self harm addiction.

我認為這是一個危險的部分，很多年輕人真的陷入了令人心碎的臨床抑鬱症，往往會導致自我傷害成癮。

We've seen that addiction has really increased during this time or you know, worst suicide.

我們已經看到，在這段時間裡，吸毒成癮真的增加了，或者你知道，最糟糕的自殺。

I feel like it's something that we're now stuck in.

我覺得這是我們現在陷進去的東西。

Like how do we know there's no reversing?

I hope that one of the things that we learned from this is exactly what you said is that there is a need for us to be connected in real time.

我希望我們從中瞭解到的一件事正是你所說的，即我們有必要實時聯繫。

That kind of content is critical for our well being.

這種內容對我們的福祉至關重要。

Yeah, it's part of it has to be part of our, one of our tips of the day is go give someone a hug.

是的，這是它的一部分，必須是我們的一部分，我們今天的提示之一是去給別人一個擁抱。

So something that I'm asking all the professionals on this series is just some I don't know, tips tricks tools that you can kind of that the viewers can take home with them or the priority home but take away with them and really apply to their life their lifestyles.

是以，我在這個系列中問所有的專業人士，就是一些我不知道的，你們可以帶回家的提示技巧工具，或者優先帶回家的工具，並真正應用於他們的生活，他們的生活方式。

I would say probably four tips, one is being aware of your intention.

我想說大概有四個技巧，一個是意識到自己的意圖。

When you engage in social media, why are you doing it?

當你參與社交媒體時，你為什麼要這樣做？

Why are you connecting recognizing that once you put an image out there, you may not always have control over how that image is going to be consumed.

你為什麼要連接認識到，一旦你把一個影像放在那裡，你可能並不總是能夠控制這個影像如何被消費。

I think the third, recognizing that addiction is very real in social media and that it operates very much like any other addiction.

我認為第三點，認識到在社交媒體中成癮是非常真實的，而且它的運作非常像任何其他成癮。

And so setting some limits, appropriate limits and boundaries is really critical and I would say lastly is set some time for yourself to really socialize with people, stay connected to those that love you and really recognize that no human being is an island.

是以設定一些限制，適當的限制和界限真的很關鍵，我想說的最後一點是為自己設定一些時間，真正與人交往，與那些愛你的人保持聯繫，並真正認識到沒有人是一座孤島。

We are old human beings who socialize and need to socialize in order to stay protected.

我們是會社交的老人類，為了保持保護，需要社交。

I really have enjoyed being here with you.

I think it's interesting because a lot of our conversation about social media was how like overwhelming everything can be and I think even just talking about it was really overwhelming, like it's almost a sense of validation.

我認為這很有趣，因為我們關於社交媒體的很多談話是如何像壓倒一切的，我認為即使只是談論它也真的是壓倒性的，就像它幾乎是一種驗證的感覺。

Hearing it from a professional or fit hearing it from a doctor of like okay I'm not the only one that's you know dealing with these thoughts or emotions and how invasive it feels like in my life but it's good to be aware of it all and it's good to talk about it and kind of let it out and then now you can be aware process and hopefully move forward.

從專業人員那裡聽到的，或者從醫生那裡聽到的，就像好吧，我不是唯一一個你知道的處理這些想法或情緒的人，以及它在我的生活中是多麼具有侵略性的感覺，但意識到這一切是好的，談論它是好的，有點讓它出來，然後現在你可以意識到過程，希望能繼續前進。

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