Name: 創傷後，你的現實世界變窄了--這裡告訴你如何擴展它 | Bessel van der Kolk (Your reality narrows after trauma — here’s how to expand it | Bessel van der Kolk)
Uploaded: 2025-06-05T19:51:00.000Z
Duration: 6 min 55 s

轉承詞

I don't think anybody's ever come to see me for the first time because of their trauma.

我不認為有人會因為心理創傷而第一次來找我。

程度副詞

They come to see because my relationships aren't working out, or I cannot sleep, or I get so angry and they don't know why.

他們來找我，是因為我的人際關係不順利，或者我睡不著覺，或者我非常生氣，他們不知道為什麼。

情態副詞

Basically, trauma is being lived out in the present, as heartbreaking and gut-wrenching sensations.

從根本上說，創傷是活在當下的，是令人心碎和揪心的感覺。

The event that happens is in fact over, but your mind and your sensations keep reliving it, acting like it, feeling like it.

事實上，發生的事件已經結束，但你的思想和感覺卻在不斷重溫它，表現得像它，感覺也像它。

Those are automatic reactions of that core part of the brain having to do with survival, so you cannot talk yourself out of feeling this way.

這些都是大腦核心部分與生存有關的自動反應，所以你不能說服自己放棄這種感覺。

You need to have visceral experiences that are different.

你需要有與眾不同的直觀體驗。

Create a state in the mind where the mind is able to absorb new ways of looking at things.

在頭腦中創造一種狀態，讓頭腦能夠吸收看待事物的新方法。

By expanding our perception box, we can really get to see that the reality that you live in is much bigger than the constructs we have created for ourselves to make sense out of the world.

通過擴大我們的感知範圍，我們可以真正地看到，你所生活的現實遠比我們為自己創造的世界意義的建構要大得多。

I'm a psychiatrist, author of the book The Body Keeps the Score, and I've been working on trauma all my life.

我是一名精神科醫生，也是《身體記分》一書的作者，我一生都在研究心理創傷。

We all are living by our sensations, and our sensations are translated by our minds into certain emotions.

我們都是靠感覺生活的，而我們的感覺會被我們的大腦轉化為某種情緒。

Traumatized people, they're living by their emotions and their sensations, but the rational brain does not modify it.

受過創傷的人，他們靠自己的情緒和感覺生活，但理性的大腦並不能改變這種情緒和感覺。

What you see is big bursts of energy in the right emotional center of the brain, so you feel intense feelings, you feel intense sensations.

你所看到的是大腦右側情緒中心能量的大爆發，是以你會感受到強烈的情感和強烈的感覺。

Sometimes you don't feel any sensations at all, and basically your frontal lobe goes offline and your capacity to tell time goes offline.

有時，你根本感覺不到任何感覺，基本上你的大腦額葉會脫機，你的時間分辨能力也會脫機。

Your brain is unable to really tell you, this belongs to back then, it doesn't belong to right now.

你的大腦無法真正告訴你，這屬於過去，不屬於現在。

The core imprint of trauma is in that core part of the brain having to do with survival, and when that part of the brain is not laid to rest, it will keep firing, and this constrains our perception box.

創傷的核心印記在大腦中與生存有關的核心部分，當大腦的這一部分沒有得到安息時，它就會不斷髮射，這就限制了我們的感知框。

If your perceptions are, the world is a dangerous place and people are going to hurt me, then that becomes your reality, and you cannot imagine an alternative reality.

如果你認為世界是個危險的地方，人們會傷害我，那麼這就是你的現實，你無法想象另一種現實。

And so you'll behave in a way with other people that's either very submissive, or very controlling, or very vengeful, and people generally are not all that aware of that that's their adaptation.

是以，你與他人相處的方式要麼是非常順從，要麼是非常控制，要麼是非常報復，而人們通常並沒有意識到這就是他們的適應性。

This whole notion that you can really talk people out of feeling a particular way, I think it's really mistaken, I think we cannot do that.

我認為這種想法是錯誤的，我們做不到這一點。

I'm not at all saying that talking is not helpful, having a story for what happened to you is terribly important, but then being able to tell the story doesn't make the sensations go away.

我並不是說傾訴沒有幫助，有一個發生在你身上的故事是非常重要的，但是能夠講述故事並不能讓感覺消失。

So it's very important to provide people a visceral experience of how it can be different.

是以，讓人們直觀地感受到它的不同是非常重要的。

I had a patient who was so chronic, not doing well, we had supportive therapy, but nothing was moving, and then one September we see each other after the summer break, and she walks into my office and there's a new person.

我有一個病人是慢性病患者，情況很不好，我們進行了支持性治療，但沒有任何進展，然後有一年九月，我們在暑假後見面，她走進我的辦公室，發現換了一個人。

And it turned out that the boxing lessons had completely changed the way that her body moves in the world, because the boxing lessons had given her a feeling of, if somebody assaults me, I can hit them and punch them, and they had had the experience of, wow, that feels really good, I can stand up for myself.

事實證明，拳擊課徹底改變了她的身體在世界上的活動方式，因為拳擊課給了她這樣一種感覺：如果有人攻擊我，我可以打他，給他一拳，他們也有過這樣的經歷：哇，這種感覺真的很好，我可以為自己挺身而出。

And so it's very important for termitis people to have experiences that directly contradict the helplessness and despair of a trauma.

是以，對於終末期發炎患者來說，擁有與創傷帶來的無助和絕望直接矛盾的經歷是非常重要的。

Psychodrama is one of the things that we discovered can make a profound difference, because you get a whole different reality.

心理劇是我們發現的能夠產生深遠影響的劇目之一，因為你會看到完全不同的現實。

Let's say we're in a room together, and I'm your psychodrama coach, and you say, well, my father was a real nasty guy.

比方說，我們共處一室，我是你的心理劇教練，你說，我父親是個非常討厭的人。

And then I say, okay, would you like to choose somebody who played the role of your ideal dad who would have been there for you when you were three years old, five years old, whatever?

然後我說，好吧，你願意選擇一個人扮演你理想中的父親，在你三歲、五歲或其他時候陪伴你嗎？

And then we experiment physically and said, yeah, why don't you put your hand over here and the other hand over here?

然後我們用身體做實驗，說，是啊，你為什麼不把手放在這裡，另一隻手放在這裡呢？

Then I have the ideal father say, if I'd been your ideal father back there, I would have held you like this.

然後，我讓理想中的父親說，如果我是你理想中的父親，我會像這樣抱著你。

Because somebody holds you, touches you, reassures you, your physiology calms itself down, and the different parts of the brain that you need to orient yourself come back online.

因為有人抱著你、撫摸你、安撫你，你的生理機能就會平靜下來，大腦中需要定位的不同部分就會重新上線。

You have the visceral experience of that is what you needed back then, and for a moment you get that reality implanted in yourself.

你會直觀地感受到，這就是你當時所需要的，一瞬間你就會把這種現實植入自己的內心。

But possibly the most significant thing that's happened in my 50-year psychiatric career is that psychedelics can really change people's minds.

但在我50年的精神病學生涯中，最重要的事情可能就是迷幻藥真的可以改變人們的思想。

The psychedelics put you in a different frame of mind where the ordinary organization between different parts gets dissolved.

迷幻藥會讓你進入一種不同的精神狀態，不同部分之間的普通組織會被消解。

What we oftentimes see is that the insula, which sends you messages from your body, still gets activated, but now it gets connected with the frontal lobe that allows your brain to become aware of, I'm remembering something related to the past and it's not happening right now.

我們經常看到的情況是，向你發送身體資訊的腦島仍然會被激活，但現在它會與額葉相連，讓你的大腦意識到，我正在回憶與過去有關的一些事情，而這些事情現在並沒有發生。

It's changing the brain circuitry that helps you to move into the present, basically.

從根本上說，它是在改變大腦回路，幫助你進入 "當下"。

And what you see is people being able to have compassion for themselves, be able to articulate what they went through, not be judgmental about themselves, and to really say, this is what happened to me, and it's the best I could, and I feel very sad, but I can now see it, and I will no longer lead my life as if it's still happening right now.

你所看到的是人們能夠同情自己，能夠清楚地表達他們所經歷的一切，而不是對自己妄加評論，並且能夠真正地說，這就是發生在我身上的事情，這是我所能做的最好的事情，我感到非常難過，但我現在能夠看到它，我將不再過我的生活，就好像它現在仍在發生一樣。

After you process the trauma, your perception box expands, absolutely.

處理完創傷後，你的感知範圍會擴大，這是絕對的。

You don't superimpose that particular horrible experience that you had on most interactions that you have.

你不會把你的那段可怕經歷疊加到你的大多數交往中。

So you really see the world differently, you see yourself differently, and you get a new perspective on who you are and where you come from.

是以，你真的會以不同的方式看待世界，以不同的方式看待自己，並對自己的身份和來歷有了新的認識。