Name: 誰是內心的獨裁者？ (Who is the Dictator Within?)
Uploaded: 2025-07-19T22:48:46.000Z
Duration: 19 min 18 s

未來進行式

We're going to be talking a lot about pivots today in this, the second episode of Simon's book club, where every month we'll be reading some of the best books on psychology, the science of wellbeing, neuroscience and consciousness, and then discussing them here in this video and in the book club.

在西蒙讀書俱樂部的第二集裡，我們今天將討論很多關於 "支點 "的話題。每個月，我們都會閱讀一些關於心理學、幸福科學、神經科學和意識的好書，然後在本視頻和讀書俱樂部裡進行討論。

I'm posting the first part of it here on Ichikimchi and the rest of it will be on my new channel, Simon's book club.

我將在 Ichikimchi 上發佈第一部分，其餘部分將在我的新頻道 Simon's book club 上發佈。

In this episode, I'll be talking about a liberated mind, how to pivot towards what matters.

在本期節目中，我將談談解放思想，如何轉向重要的事情。

It's written by Stephen Hayes, the founder of both acceptance commitment therapy known as ACT and relational frame theory known as RFT.

這本書的作者是斯蒂芬-海斯（Stephen Hayes），他是接受承諾療法（ACT）和關係框架理論（RFT）的創始人。

For those of you who know a bit about therapy, you might've heard of CBT cognitive behavior therapy, which is the gold standard in psychology for now.

對治療略有了解的人可能聽說過 CBT 認知行為療法，這是目前心理學的黃金標準。

ACT is right up there with it, but it's not as popular yet.

ACT 與之不相上下，但還沒有那麼流行。

A good part of this book focuses on the shortcomings of CBT and how, while CBT is part of the second wave of psychotherapy, ACT is at the forefront of the third wave.

本書的大部分內容都集中在 CBT 的缺點上，以及 CBT 是第二波心理療法的一部分，而 ACT 則是第三波心理療法的前沿。

If you're interested in mental health and wellbeing, then ACT is where you need to be looking.

如果您對心理健康和幸福感興趣，那麼 ACT 就是您需要關注的地方。

ACT is one of the most well-researched forms of behavioral intervention with hundreds of randomized control trials and a bunch of meta-analysis as well, meaning it's not some new fandangled trend.

ACT 是經過最充分研究的行為干預形式之一，有數百項隨機對照試驗和大量的薈萃分析，這意味著它並不是什麼新的流行趨勢。

This stuff is solid science and many therapists have taken on ACT.

這些都是可靠的科學依據，許多治療師都接受了 ACT 治療。

From the resume I'm about to read you, it seems like ACT can do it all.

從我即將讀到的履歷來看，ACT 似乎無所不能。

It can reduce chocolate cravings, improve overall diet and exercise, manage stress, improve sleep, improve mental health better than medication, help with depression, anxiety, substance abuse, eating disorders, psychosis, can change your genes, and I don't mean denim, greatly help with autism, and there's a really touching story on that, improve your relationships with your children and romantic partners, overcome prejudice, improve performance, learning, and creativity, reduce procrastination, improve your spirituality, cultivate forgiveness, cope with illness and disease, reduce sick days at work, help with chronic pain, diabetes, cancer, tinnitus, which I've heard called tinnitus, which doesn't make sense.

它可以減少對巧克力的渴望，改善整體飲食和鍛鍊，管理壓力，改善睡眠，比藥物治療更好地改善心理健康，有助於抑鬱、焦慮、藥物濫用、飲食失調、精神病，可以改變你的基因，我不是指否認，對自閉症有很大幫助，這方面有一個非常感人的故事、改善你與孩子和浪漫伴侶的關係，克服偏見，提高表現力、學習力和創造力，減少拖延症，提高你的靈性，培養寬恕，應對疾病，減少工作中的病假，幫助治療慢性疼痛、糖尿病、癌症、耳鳴，我聽說這叫耳鳴，這沒有任何意義。

And it can even help fight the spread of Ebola and Sierra Leone.

它甚至可以幫助抗擊埃博拉病毒在塞拉利昂的傳播。

I could be wrong here, but based on what I'm getting from this book and based on all those studies and trials, ACT is a miracle cure that can help you in every aspect of your life.

我可能錯了，但根據我從這本書以及所有這些研究和試驗中得到的資訊，ACT 是一種神奇的療法，可以在生活的各個方面幫助你。

Want to be better at leaving YouTube comments?

想要更好地在 YouTube 上發表評論？

Ain't no comments popping up in this video.

So in this episode, I'll be talking a lot about psychological flexibility, how avoiding suffering is causing more suffering.

所以在這一集裡，我會講很多關於心理彈性的內容，以及逃避痛苦是如何造成更多痛苦的。

I'll be talking about the voice in your head known as the dictator within how it was born, how it keeps on growing and how to free yourself from it.

我將談談你腦海中被稱為 "獨裁者 "的聲音，它是如何誕生的，又是如何不斷髮展壯大的，以及如何擺脫它。

I'm also covering the six points from inflexibility to flexibility, growth mindsets, why CBT isn't as effective and how you can build your own toolkit to incorporate ACT into your life.

我還將介紹從僵化到靈活的六個要點、成長心態、為什麼 CBT 沒有那麼有效，以及如何建立自己的工具包，將 ACT 融入生活。

For this video though, I'll just be speaking about the voice inside your head, the dictator within the voice that only you can hear the one that narrates your life for you and takes you down many different tangents like, Oh, it's raining outside.

在這段視頻中，我只想說說你腦海中的那個聲音，那個只有你自己才能聽到的聲音中的獨裁者，那個為你講述你的生活並把你帶入許多不同切入點的聲音，比如 "哦，外面下雨了"。

I should take the plants out so they could get watered.

Matter of fact, when's the last time I drank water?

事實上，我上次喝水是什麼時候？

I should be drinking eight glasses a day.

I heard something about drinking too much water and how you should only drink when you're thirsty and I'm not thirsty or am I?

我聽說過什麼喝太多水，什麼渴了才喝水，但我不渴，難道我渴了嗎？

This is the voice that keeps you up at night.

This is the voice that tells you to be shamed of yourself for that bad joke.

就是這個聲音告訴你，要為那個糟糕的笑話感到羞愧。

This is the voice that makes you doubt yourself, that tells you stories to worry about, that tells you that you're not good enough, that others aren't good enough.

就是這個聲音讓你懷疑自己，告訴你要擔心的故事，告訴你自己不夠好，別人不夠好。

The one that gets us out of the present moment of I, here, now, and either rehearses the future or rehashes the past.

它讓我們脫離 "我"、"這裡"、"現在 "的當下，要麼預演未來，要麼重提往事。

This is the voice that gives you your sense of self, your ego in the most literal terms, this is the voice that people identify with or as Hayes puts it.

這是給你自我意識的聲音，用最直白的話來說，就是你的自我，這是人們認同的聲音，或者用海耶斯的話來說。

Whether the voice is positive or negative is not as important as whether it dominates us.

聲音是積極的還是消極的，並不重要，重要的是它是否主導我們。

What is so potentially dangerous about the power this voice can have over us is that we lose contact with the fact that we are even listening to a voice.

這種聲音對我們產生的潛在危險在於，我們甚至無法意識到自己正在傾聽一種聲音。

This here is a very important observation.

One that I don't think a lot of people are aware of yet.

我想很多人還沒有意識到這一點。

Very often we are hijacked by our thoughts, but our thoughts are not who we are.

很多時候，我們被自己的想法所控制，但我們的想法並不代表我們自己。

Who we are is a later part of this discussion.

I'm going to put on my namaste voice for this one.

我要用我的 "南無阿彌陀佛 "的聲音來回答這個問題。

在這裡，你要保持開放的心態。

Right now, give your full awareness to what you're seeing.

現在，請全神貫注於你所看到的一切。

Everything that's popping up in front of your eyes right now, the awkward stock footage on your screen, the stuff out of focus behind your screen, the fuzzy items at the edge of your peripheral vision, you can be aware of all that.

現在出現在你眼前的一切，螢幕上突兀的素材、螢幕後面失焦的東西、外圍視野邊緣模糊的東西，你都能意識到。

Now, unhook your awareness from what you're seeing and direct your full awareness to what you're hearing.

現在，把你的意識從你所看到的事物中解脫出來，把你的意識完全轉向你所聽到的事物。

What music and words are happening in front of you?

你眼前出現了哪些音樂和文字？

What sound is your building making, coming at either your left or your right ear?

你的左耳或右耳聽到的建築物發出了什麼聲音？

Now, just for a bit, unhook your awareness from what you're hearing and direct your full awareness to your thoughts.

現在，就一會兒，把你的意識從你所聽到的聲音中解脫出來，把你的意識完全轉向你的想法。

Whatever is arising, whatever words, be aware of them.

無論出現什麼，無論說什麼，都要意識到它們。

So now you are aware of what you saw, but you weren't what you saw, right?

所以，現在你意識到自己看到了什麼，但你並沒有看到什麼，對嗎？

You weren't the screen that you were looking at, and then you were aware of what you were hearing, but you weren't what you were hearing, right?

你不是你所看到的螢幕，然後你意識到你聽到了什麼，但你不是你所聽到的，對嗎？

So in the same way, you can be aware of your thoughts, but you are not aware as your thoughts.

是以，同樣的道理，你可以意識到自己的想法，但你意識不到自己的想法。

You have your consciousness, and then you have the contents of your consciousness, be they sights, sounds, or thoughts, or whatever other sensation you're feeling.

你有你的意識，然後你有你意識的內容，無論是視覺、聽覺、思想，還是你所感受到的其他任何感覺。

They all pop up randomly without your control, and you can either fuse with them and identify with them.

它們都是在你無法控制的情況下隨機出現的，你既可以與它們融合，也可以認同它們。

Or you could just be aware of them, observe them and let them go.

或者，你可以意識到它們，觀察它們，然後讓它們消失。

Thanks for, thanks for doing that with me.

謝謝，謝謝你和我一起這麼做。

And I know this might sound like mystical woosh, but this awareness of thoughts and distancing from thoughts, isn't some kind of useless trick.

我知道這聽起來可能很玄乎，但這種對思想的覺察和與思想的疏離並不是什麼無用的把戲。

It's a big part of not only act, but also a part of CBT and other forms of therapy.

這不僅是行為學的重要組成部分，也是 CBT 和其他治療形式的組成部分。

And it's central to Buddhism and mindfulness as well.

So this awareness of our thoughts and awareness that we are not our thoughts is just the first step though.

是以，意識到我們的想法，意識到我們不是我們的想法只是第一步。

It's not like once you've seen how a magic trick is done, then you won't ever be suckered again.

並不是只要你看過魔術的表演過程，就再也不會上當受騙了。

Oh no, you can be aware of the tricks of the mind and still get lured back in over and over again.

哦，不，你可以意識到心靈的詭計，但還是會一次又一次地被引誘回去。

It's not like the voice says, aha, you got me fine.

這不像是聲音說，啊哈，你說對了。

I wish it was that easy, but it takes a lot of training, a lifetime of training to constantly bring your awareness back to awareness, unless you were taught from a young age to be mindful of your thoughts, then you have a lifetime of training of being caught up in your thoughts, if you've been smoking for 20 years and you think that's a hard habit to quit, quitting, identifying with your thoughts is possibly the hardest habit to break, or you could put in the words of Mark Twain, who said quitting was the easiest thing he's ever done.

我也希望能這麼簡單，但這需要大量的訓練，一生的訓練，才能不斷地讓你的意識迴歸到覺知，除非你從小就被教導要注意你的想法，否則你一生的訓練都是陷入你的想法中，如果你已經抽了20年的煙，你認為這是一個很難戒掉的習慣，那麼戒菸、認同你的想法可能是最難改掉的習慣，或者你可以用馬克-吐溫的話來說，他說戒菸是他做過的最容易的事情。

You've been getting wrapped up in your thoughts since you were four years old.

從四歲起，你就一直沉浸在自己的想法中。

And you have laid out quite the thorough story of your life, of your experiences in this journey that you call your life.

你已經把你的生活、你在這個你稱之為生活的旅程中的經歷講述得相當透徹了。

So why do we identify with these thoughts?

那麼，我們為什麼會認同這些想法呢？

字幕列表影片播放

誰是內心的獨裁者？ (Who is the Dictator Within?)

perspective

anxiety

episode

cognitive