As much as 20% of us are highly sensitive, I'm a psychologist and I'll talk you through the signs of a highly sensitive person, what that really means for your everyday life and what you can do about it.

我們當中有 20% 的人高度敏感，我是一名心理學家，我會告訴你高度敏感者的跡象，這對你的日常生活意味著什麼，以及你能做些什麼。

If you don't know me my name is Dr Julie and I share tips and tools from therapy and psychology research so that you can use them to make your life better.

如果你不認識我，我的名字是朱莉博士，我分享來自治療和心理學研究的技巧和工具，讓你可以用它們來改善你的生活。

So if you want to see more of that you can hit subscribe.

所以，如果你想看到更多，可以點擊訂閱。

So let's get straight into it, what are the signs of a highly sensitive person and what does that really mean?

那麼，讓我們直接進入主題，高度敏感的人有哪些徵兆，這到底意味著什麼？

A highly sensitive person is someone who seems to be aware of subtleties in their environment that other people don't pick up on.

高度敏感的人似乎能察覺到周圍環境中其他人無法察覺的微妙之處。

They feel deeply affected by the moods of other people around them and in a noisy or crowded or busy environment they might feel the need to withdraw and get some relief from that stimulation.

他們深受周圍人情緒的影響，在嘈雜、擁擠或繁忙的環境中，他們可能會覺得需要退縮，從這種刺激中得到一些緩解。

They might feel deeply moved by art or music, they might feel rattled when they do a lot in a short amount of time.

他們可能會被藝術或音樂深深打動，他們可能會在短時間內做很多事情時感到緊張。

When other people are uncomfortable in a physical environment they tend to be in tune with that and often know what needs to be done to make them feel comfortable again, so turning down music or lights etc.

當其他人在一個物理環境中感到不舒服時，他們往往會與之保持一致，並且通常知道需要做些什麼才能讓他們重新感到舒服，比如調低音樂或燈光等。

A highly sensitive person will also tend to be deeply affected by violent movies or the distress of other people because they take it on board and spend a lot of time processing it which is really highly distressing.

一個高度敏感的人也往往會深受暴力電影或他人痛苦的影響，因為他們會把這些都看在眼裡，花很多時間去處理，而這確實是非常令人痛苦的。

They might also make it a As a child they were probably seen by parents and teachers as sensitive or shy, so if all of those things resonate for you what does that really mean?

在孩提時代，父母和老師可能會認為他們敏感或害羞，如果所有這些都能引起你的共鳴，那到底意味著什麼呢？

Well it's important to start with this is not a disorder, it's basically a neutral trait that occurs in about 15 to 20 percent of the population where the nervous system is more sensitive than it is for others.

首先要說明的是，這不是一種疾病，它基本上是一種中性特徵，發生在大約 15%到 20%的人群中，他們的神經系統比其他人更敏感。

Here are the main three aspects of what it means to be a highly sensitive person.

以下是高度敏感的人的三個主要方面。

Number one is depth of processing.

第一是處理深度。

This means you take in information and process it for a long time.

這意味著您需要長時間接受和處理資訊。

That can be great for building on ideas over a long period but it can also mean that you become overstimulated, so after spending the day with friends you don't want to join them in a busy restaurant, you need to retreat and replenish from the day.

這對長期積累想法很有好處，但也可能意味著你會過度興奮，是以在與朋友度過一天後，你不想和他們一起去繁忙的餐廳，你需要靜下來，補充一天的能量。

Number two is emotional responsiveness and I guess empathy being the emotional responsiveness to other people.

其次是情感反應能力，我想同理心就是對他人的情感反應能力。

So emotion is necessary to process anything deeply, it's what motivates us and drives us but being able to tap into other people and what they're feeling at a deeper level is a huge strength, especially if you do anything creative or work with people or if you're a therapist, but it doesn't come without its vulnerabilities.

是以，情感是深入處理任何事情的必要條件，它是我們的動力和驅動力，但能夠從更深層次瞭解他人和他們的感受是一種巨大的力量，尤其是如果你從事任何創造性的工作或與人打交道，或者如果你是一名治療師，但它並不是沒有弱點的。

So if those people that you're connecting with so deeply are in huge amounts of pain or distress that's also going to cause you that distress.

是以，如果那些與你有深厚感情的人正處於巨大的痛苦或困擾中，這也會給你帶來困擾。

Number three is sensitivity to subtle stimuli.

第三是對微妙刺激的敏感性。

So you might notice small details that other people don't and that's a wonderful thing when those details are things that make life beautiful and you can appreciate them and enjoy them but processing all that extra information means that you need to completely rest from the world.

是以，你可能會注意到別人沒有注意到的小細節，當這些細節讓生活變得美好，你可以欣賞和享受它們時，這就是一件美妙的事情。

So you might love doing this one thing that other people see as mundane or boring but it's your way of replenishing and switching off from that noise.

是以，你可能喜歡做一件別人認為平凡或無聊的事情，但這是你補充能量、遠離喧囂的方式。

So you might love cleaning or watering your garden or something with no tv or music or anything to bombard you with stimulation.

是以，你可能會喜歡在沒有電視、音樂或其他任何刺激的情況下打掃衛生或澆灌花園什麼的。

Now all this has its advantages, you might be aware of subtleties in your surroundings and pick up on things that others don't but it's also a disadvantage when you're bombarded with different sights and sounds, you might get overwhelmed and exhausted more easily than all the people that you're with so you might need to take time out to recuperate which is fine if those around you recognize that need but in a society that's become really fast paced and complex and productivity seems to be a real focus it probably has a major impact on you.

現在，這一切都有它的好處，你可能會意識到周圍環境的微妙之處，並捕捉到別人沒有捕捉到的東西，但這也是一個缺點，當你被不同的景象和聲音轟炸時，你可能會不知所措，比和你在一起的所有人都更容易精疲力竭，所以你可能需要抽出時間來休養生息，如果你周圍的人認識到這一需要，那就沒問題了，但在一個節奏變得非常快、非常複雜的社會里，生產力似乎是一個真正的焦點，這可能會對你產生重大影響。

The disadvantages tend to show up in those societies like ours that seem to value different types of traits so you might get well-meaning teachers or parents who might see that sensitivity as a weakness or something that you should try and overcome but in an confidence if you're a highly sensitive person.

在我們這樣的社會中，缺點往往會顯現出來，因為我們的社會似乎重視不同類型的特質，所以你可能會遇到善意的老師或家長，他們可能會把敏感看作是一種弱點，或者是你應該努力克服的東西，但如果你是一個高度敏感的人，他們就會對你充滿信心。

Now some people think isn't this just the same as being an introvert and the answer is no it's not the same as introversion so the research shows around 30% of highly sensitive people are extroverts they just need more downtime in between those highly stimulating environments and it's distinct from autistic spectrum disorders as well so even though many people on the spectrum tend to share this trait ASD has a specific set of Elaine Aron is a clinical research psychologist who has pioneered this research over the last 30 years or so and covers some of it in this great book that I would recommend The Highly Sensitive Person so I'll talk you through some of the things that she mentions in the book.

現在有些人認為，這不就是內向嗎？答案是否定的，這與內向並不相同。研究表明，約有 30% 的高度敏感者是外向型的，他們只是在高度刺激的環境中需要更多的休息時間。伊萊恩-阿隆（Elaine Aron）是一位臨床研究心理學家，她在過去 30 年左右的時間裡開創了這項研究，並在我推薦的這本好書《高度敏感的人》（The Highly Sensitive Person）中介紹了其中的一些內容。

Number one is self-knowledge this is about understanding in depth what it means to be a highly sensitive person and how that trait is just one among many other traits that you have it's about recognizing that this is a trait not a flaw just because other people in your life may have suggested that you shouldn't be so sensitive or so shy it's about starting to see how sensitivity can be a strength how you can use it to your advantage and look after yourself in the types of situations that make it a disadvantage.

第一是自知之明，就是要深入瞭解高度敏感的人意味著什麼，以及這種特質如何只是你所擁有的眾多特質中的一種，就是要認識到這是一種特質，而不是一種缺陷，只是因為你生活中的其他人可能會建議你不應該如此敏感或如此害羞。

Number two is reframing this means acknowledging that the traits always been there but starting to frame it as something neutral not some sort of weakness or problem to be solved for example when there have been times that you felt not enough or weak in some way because of that trait it's not because you're inherently wrong it's because there's some sort of mismatch between the demands of the world around you and that trait especially if you live in a society that promotes relentless productivity or overstimulating environments so when you catch yourself thinking in a way that suggests there is something wrong with you reframe it as a neutral trait and that's going to help you with your own self-esteem and your self-confidence and your ability to be self-compassionate.

第二點是重塑，這意味著承認這種特質一直存在，但開始把它歸結為中性的東西，而不是某種弱點或需要解決的問題，例如，當你曾經因為這種特質而在某種程度上感到不夠或軟弱時，這並不是因為你本質上是錯的，而是因為周圍世界的要求與你的這種特質之間存在某種不匹配。當你發現自己的思維方式暗示你有問題時，把它重塑為一箇中性的特質，這將有助於你的自尊、自信和自愛。自尊、自信和自我同情的能力。

Number three is healing if you were sensitive as a child and nobody around you understood that then it's possible that different problems and events may have affected you more than others if that is true then working through that stuff at your own pace with a well-qualified therapist can be life-changing for some people.

第三是治療，如果你從小就很敏感，而你周圍的人都不理解這一點，那麼不同的問題和事件對你的影響可能會比其他人更大。

Number four is finding a balance between being out in the world and when you lean back so that you can recover.

第四點是要找到一個平衡點，既能讓自己走出去，又能讓自己靠後恢復。

The world needs highly sensitive people to take part so find ways to prioritize good quality rest and recovery without going too far and hiding away from the world.

世界需要高度敏感的人來參與，是以要想方設法優先考慮高質量的休息和恢復，而不要走得太遠，遠離世界。

There are some really helpful exercises and activities that you can work through in this book actually and I also have some videos on meditation practices on my youtube channel so if you're looking to try meditation as part of helping you to re-energize more effectively then you can check those out.

實際上，這本書裡有一些非常有用的練習和活動，你可以在書中進行練習，我的youtube頻道上也有一些關於冥想練習的視頻，如果你想嘗試冥想，作為幫助你更有效地重新獲得能量的一部分，那麼你可以看看這些視頻。

If you found this video helpful please hit subscribe and let me know in the comments what subject you would like me to cover next.

如果您覺得本視頻對您有幫助，請點擊訂閱，並在評論中告訴我您希望我接下來介紹什麼主題。

Thanks for watching!

感謝觀看！