Name: 空椅子療法：治癒你的過去，改善你的未來 (Empty Chair Therapy: Heal Your Past, Improve Your Future)
Uploaded: 2025-07-21T18:13:40.000Z
Duration: 4 min 2 s

基礎被動語態

One of the simplest and most useful exercises that psychotherapy has gifted to us is known as the empty chair technique.

心理療法贈予我們的最簡單、最有用的練習之一就是 "空椅子技術"。

第二類條件句型

A client who has been wrestling with their feelings towards someone is gently requested to stop discussing them in the third person and is instead invited to face a chair and start talking to this bit of furniture as if it were, to all intents, the specific troubling person in their life, perhaps a long dead absent father, a neglectful mother or a traitorous so-called friend.

如果客戶一直在糾結自己對某人的感情，我們會溫和地要求他停止以第三人稱討論這些感情，而是請他面對一把椅子，開始與這件傢俱交談，就好像這件傢俱就是他們生活中具體的麻煩人物，也許是去世已久的父親，也許是被忽視的母親，也許是背信棄義的所謂朋友。

Many of us spend a good deal of time ruminating on difficult people in the recesses of our minds.

我們中的許多人都會花很多時間在腦海深處反思那些難纏的人。

We say that so-and-so really deserves a comeuppance or that we'd love to give X or Y a taste of what we actually think.

我們說，某某真的應該得到報應，或者我們很想讓 X 或 Y 嚐嚐我們的真實想法。

We find ourselves returning to them again and again late at night and on the journey to work, their offences interrupting our sleep and spoiling our digestion.

我們發現自己一次又一次地在深夜和上班的路上回到它們身邊，它們的罪行干擾了我們的睡眠，破壞了我們的消化。

And yet we rarely speak with any degree of clarity or sincerity, out of a fear of retribution, a dread of vulnerability, a pessimism as to the chances of being understood or perhaps stubbornly ingrained good manners.

然而，出於對報復的恐懼、對脆弱的畏懼、對被理解機會的悲觀，或許是根深蒂固的良好禮儀，我們很少清晰或真誠地說話。

The feelings remain in us in a latent form, contributing to a layer of static frustration that damages our health and lends a compulsive quality to our moods.

這些情緒以潛伏的形式留在我們體內，形成一層靜態的挫折感，損害我們的健康，並使我們的情緒具有強迫性。

Now, under the aegis of a therapist, we can give form to our cloudy annoyance.

現在，在治療師的指導下，我們可以讓自己渾渾噩噩的煩惱變得有形。

Once we move past the hesitation at the particular strangeness of discoursing with a seat, we may find that we are a great deal more eloquent than we supposed, far more sure of what we needed to say, far more at home with letting the world energetically know how things look through our eyes.

一旦我們克服了與座位交談時的猶豫不決，我們就會發現自己比想象中更能言善辯，更清楚自己需要說什麼，更能讓世界從我們的眼中瞭解事物的本質。

Dad, why did you have children if you couldn't even be bothered to get to know them?

爸爸，如果你都懶得去了解他們，為什麼還要生孩子呢？

Why did you think that your responsibility stopped at providing for them materially?

為什麼你認為你的責任僅限於為他們提供物質生活？

Chris, why do you pretend that you don't want to be intrusive when in fact you just never take an interest in me, despite the hours that I have listened to your troubles?

克里斯，你為什麼假裝不想打擾我，而實際上你根本就不關心我，儘管我已經聽了你好幾個小時的煩惱？

All this might not seem so different from previous remarks like, I'm pretty angry with X or Y, but the impact of a concrete articulation and a public audition is of a different order.

這一切看似與之前的 "我對 X 或 Y 相當生氣 "之類的言論並無太大區別，但具體的表述和公開的試講所產生的影響卻是截然不同的。

Anger is a poison and to speak it is to drain it of its malevolent force.

憤怒是一種毒藥，說出它就等於耗盡它的邪惡力量。

We falsely imagine that the only speeches we can ever usefully make are to flesh and blood attentive listeners.

我們錯誤地認為，我們唯一有用的演講對象是有血有肉的聽眾。

In truth, it may matter far less that we are heard than that we have a chance to speak.

事實上，我們的聲音是否被聽到遠不如我們是否有機會發言來得重要。

The empty chair technique is liable to be especially helpful to those of us who had to grow up to be extremely good boys and girls.

空椅子技巧對於我們這些從小就必須成為極度乖巧的男孩和女孩的人來說，可能特別有幫助。

There may be few opportunities to be anything but when Dad is an alcoholic or has a violent temper, Mum is neglectful or a sibling is very ill.

當爸爸酗酒或脾氣暴躁、媽媽疏於管教或兄弟姐妹病重時，他們可能很少有機會做任何事情。

We may lack any knowledge of how to complain because, in our formative period, we sensed correctly that our survival depended upon meekness and good humour.

我們可能不知道如何抱怨，因為在我們的成長過程中，我們正確地意識到，我們的生存取決於溫順和幽默。

We learnt to smile and appease when we would have needed a long wail at the unfairness and cruelty of it all.

我們學會了微笑和安撫，而我們本需要對這一切的不公平和殘酷發出長長的哀號。

Our silence may have won us a safe enough passage into adulthood, its ongoing nature threatens to ruin the remaining years.

我們的沉默也許為我們贏得了進入成年期的安全通道，但它的持續性卻有可能毀掉我們剩下的歲月。

We may fear that we won't be able to get too far into a speech without either collapsing into humiliating tears or escalating into unmanageable fury.

我們可能會擔心，自己在演講過程中要麼會流下屈辱的眼淚，要麼會升級為難以控制的憤怒。

The empty chair technique can reassure us on both fronts.

空椅子技術可以在這兩方面讓我們放心。

There can be ways of speaking without shouting, of saying no without being alarming, of standing up for ourselves without coming across as entitled or unworthy.

我們可以有辦法不大聲說話，不危言聳聽地說 "不"，站出來為自己說話，但又不會讓人覺得我們有資格或不配。

We can assert our needs without bringing about the catastrophe we fear.

我們可以堅持自己的需求，而不會帶來我們所擔心的災難。

And we can start right now, without even waiting for a psychotherapist, by looking across the room to the nearest available chair and asking who should be sitting there and what have I needed to tell them for the longest time?

我們現在就可以開始，甚至不需要等待心理治療師，只要看看房間裡最近的空椅子，問一問誰應該坐在那裡，我需要告訴他們什麼已經很久了？