Name: 小測驗：您的情緒有多壓抑？(自我測試） (Quiz: How Bottled Are Your Emotions? (Self Test))
Uploaded: 2025-07-22T18:56:17.000Z
Duration: 12 min 15 s

程度副詞

Have you ever cried when you're alone but felt numb around others or been called too sensitive by your family and wondered if your feelings were just too much?

你是否曾在獨處時哭泣，但在別人面前卻感到麻木；你是否曾被家人說過於敏感，並懷疑自己的感情是否太過強烈？

情態副詞

In many cultures, especially collectivist ones, emotional suppression is not just normalized, it's expected.

在許多文化中，尤其是集體主義文化中，情緒壓抑不僅是正常的，而且是意料之中的。

Vulnerability is often mistaken for weakness and expressing sadness or fear can feel like going off script.

脆弱常常被誤認為是軟弱，表達悲傷或恐懼會讓人感覺像脫離了劇本。

We learn to say, I'm fine, even when we're not.

我們要學會說 "我很好"，即使我們並不好。

We learn to stay quiet, to survive, but not to thrive.

我們學會了保持沉默，學會了生存，卻沒有學會茁壯成長。

And what if those emotional habits aren't you?

In Parenting for a Peaceful World, psychologist Robin Grill explains how generations of emotionally neglected children became adults who suppressed their own feelings then unknowingly taught their kids to do the same.

心理學家羅賓-格里爾（Robin Grill）在《養育和平世界》（Parenting for a Peaceful World）一書中解釋了幾代被情感忽視的孩子是如何長大成人的，他們壓抑自己的情感，然後在不知不覺中教導自己的孩子也這樣做。

Families shaped by war, poverty, or hardship often had no space for emotional safety and that legacy still continues today.

因戰爭、貧窮或困苦而形成的家庭往往沒有情感安全的空間，這一傳統至今仍在延續。

This quiz is here to help you gently uncover your emotional patterns and the deeper reasons behind them.

本測驗旨在幫助你揭示自己的情緒模式及其背後的深層原因。

Whether you're just starting to give yourself permission to feel again or are already on your healing journey, this is your space.

無論你是剛剛開始允許自己重新感受，還是已經踏上康復之旅，這裡都是你的空間。

No pressure, no shame, just awareness and a chance to breathe.

沒有壓力，沒有羞恥，只有意識和呼吸的機會。

Before you begin taking this quiz, this is a reminder that these quizzes are part of a series we're working on to help you guys.

在開始測驗之前，我想提醒大家，這些測驗是我們為幫助你們而正在進行的系列測驗的一部分。

To help our viewers gain more insight into things that are going on in your lives or someone you know's life.

幫助我們的觀眾更深入地瞭解您或您認識的人生活中發生的事情。

These quizzes are not designed to be diagnostic, but they are designed in mind to help you reflect on what might be going on so that you can become more self-aware and make changes necessary.

這些測驗並不是為了診斷而設計的，而是為了幫助你反思可能出現的問題，從而提高你的自我意識並做出必要的改變。

Just like our other quizzes on how are you really and how lonely are you?

就像我們的其他測驗一樣，你到底有多孤獨？

If they're helping you, it would be so great to have you share your results and also ideas for next quizzes.

如果他們對您有幫助，您能分享您的成果和下次測驗的想法就太好了。

One, when you're upset, what do you usually do?

第一，當你心煩意亂時，你通常會怎麼做？

A, keep busy or scroll on your phone to distract yourself.

A、保持忙碌或用手機滾動來分散注意力。

B, get snappy or take it out on someone close.

B，變得尖酸刻薄，或把氣撒在親近的人身上。

C, try to brush it off and move on like nothing happened.

C，試圖撇清關係，像什麼都沒發生過一樣繼續前進。

Or D, talk it out with someone or reflect through journaling.

或者 D，與人傾訴或通過寫日記進行反思。

Question two, when someone asks, are you okay?

You usually, A, say, I'm fine and quickly change the subject.

你通常會說，我很好，然後迅速轉移話題。

Or D, share honestly, even if it feels a little awkward.

或者 D，誠實地分享，即使感覺有點尷尬。

問題三，你通常在什麼時候哭？

A, rarely or never, crying feels hard for me.

A，很少或從不哭，哭對我來說很難受。

B, over little things that don't make sense.

Or D, when I need to, even around people I trust.

或者 D，在我需要的時候，甚至在我信任的人面前。

Question four, growing up, how were emotions handled in your home?

問題四，在您的成長過程中，家裡是如何處理情緒的？

A, we didn't really talk about emotions at all.

B, anger was shown, but sadness was shut down.

B，憤怒表現出來了，但悲傷被關閉了。

C, I was told to toughen up or stop being sensitive.

C，有人讓我堅強起來，或者不要再敏感了。

Or D, emotions were talked about, even if not always perfectly.

或者說 D，情感是可以談論的，即使並不總是那麼完美。

Question five, which of these thoughts feels most familiar?

問題五，在這些想法中，哪一個最熟悉？

A, I distract myself so I don't feel too much.

A. 我轉移注意力，這樣就不會有太多感覺。

B, if I open up, people might use it against me.

B，如果我敞開心扉，別人可能會利用這一點來對付我。

C, I keep things in so I don't burden anyone.

C，為了不給別人增加負擔，我把事情都藏在心裡。

Or D, I'm learning that vulnerability takes courage.

或者 D，我正在學習脆弱需要勇氣。

Question six, what's your relationship with your emotions right now?

問題六，你現在與自己的情緒是什麼關係？

A, I feel numb or disconnected from them.

B，我感受到了很多，但卻不知所措。

C, I know I need to deal with things, but I freeze up.

C，我知道我需要處理事情，但我僵住了。

Or D, I check in with myself and process emotions regularly.

或者 D，我定期檢查自己，處理情緒。

Question number seven, lately how does your body feel when you're stressed or overwhelmed?

第七個問題，最近當你感到壓力或不堪重負時，你的身體會有什麼感覺？

A, like I'm shut down, I feel numb or disconnected from myself.

A，就像我被關閉了一樣，我感到麻木或與自己脫節。

B，就像所有事情都一下子擊中了我。

我的情緒和身體都感到超負荷。

C, like I'm always tense, even when I'm supposed to be resting.

C，就像我總是很緊張，甚至在我應該休息的時候。

Or D, like I can breathe a little easier when I let myself feel what I'm feeling.

或者 D，就像當我讓自己感受到我的感受時，我的呼吸會更順暢一些。

Question eight, which statement feels most true for you?

問題八，哪句話對你來說最真實？

A, I avoid emotional conversations as much as I can.

B, I try to stay in control so I don't fall apart.

B，我努力控制自己，以免崩潰。

C, I feel guilty whenever I show emotions.

C，每當我表現出情緒時，我都會感到內疚。

Or D, I'm starting to give myself the care I needed as a kid.

或者說 D，我開始給自己小時候需要的關愛。

Almost done, question number nine, how do you usually respond when a friend opens up to you?

差不多了，第九個問題，當朋友向你敞開心扉時，你通常會如何迴應？

A, I change the subject or try to lighten the mood.

A. 我會轉移話題，或試著緩和氣氛。

B, I feel frustrated or overwhelmed because I'm struggling too.

B，我感到沮喪或不知所措，因為我也在掙扎。

Or D, I listen and I offer support even if I don't have all the answers.

或者 D，即使我沒有所有的答案，我也會傾聽並提供支持。

And finally, question 10, when you think back to your childhood, you?

最後，問題 10，當你回想起童年時，你？

B, remember a lot of tension or walking on eggshells.

B，記得有很多緊張或在蛋殼上行走。

C, recall being told your feelings were too much.

C，回想起有人說你的感情太過分了。

Or D, see both the pain and the possibility for healing.

或者 D，既看到痛苦，也看到治癒的可能。

If you got mostly As, you are the avoider.

如果你的成績大多為 A，那麼你就是迴避者。

Key traits, distraction, numbing, denial.

關鍵特徵：分散注意力、麻木、否認。

You tend to keep yourself busy, maybe by diving into work, scrolling on your phone, or always helping others because sitting with your emotions feels uncomfortable, even overwhelming.

你傾向於讓自己忙碌起來，也許是投入工作，也許是刷手機，也許是總是幫助別人，因為面對自己的情緒坐立不安，甚至不知所措。

It may feel easier to just keep moving than to slow down and feel.

繼續前進可能比放慢腳步去感受更容易。

But if you're being honest with yourself, you might notice moments when you feel disconnected or emotionally numb.

但是，如果你對自己誠實的話，你可能會注意到有的時候你會感到與外界脫節或情感麻木。

It's because somewhere along the way, you learned that it's safer to avoid than to feel.

這是因為一路走來，你學會了逃避比感受更安全。

Robin Grill in Parenting for a Peaceful World explains that for generations, people were raised to believe that emotions were distractions or even threats.

羅賓-格瑞爾在《養育和平世界的父母》一書中解釋說，世世代代以來，人們從小就認為情緒是一種干擾，甚至是一種威脅。

You might've grown up in a home where expressing your feelings wasn't modeled, encouraged, or accepted.

在你成長的家庭中，表達自己的感受並沒有被示範、鼓勵或接受。

And so you learned to keep them tucked away.

於是，你學會了把它們藏起來。

And that means you're already doing something different.

這意味著你已經在做一些與眾不同的事情。

You don't need to dig into everything at once, but just start by asking yourself, what am I feeling right now?

你不需要一下子挖掘出所有的東西，只需要從問自己 "我現在的感覺是什麼 "開始。

Even that one small question can begin to soften the wall between you and your inner world.

即使是一個小小的問題，也能開始軟化你與內心世界之間的隔閡。

If you got mostly Bs, you are the stonewaller.

如果你的成績大多是 B，那你就是 "石牆"。

Key traits, irritability, anger, emotional shutdown.

主要特徵：暴躁、易怒、情緒封閉。

When emotions feel intense or too close for comfort, you may shut down, get defensive, or push people away.

當情緒激烈或過於親密時，你可能會變得封閉、防禦或推開別人。

You might think, I don't have time for this.

你可能會想，我沒時間做這些。

Or feel like you're constantly on edge, especially when someone wants you to open up.

或者覺得自己總是提心吊膽，尤其是當有人想讓你敞開心扉時。

It means you were never taught how to be vulnerable without feeling unsafe.

這意味著你從未被教導過如何在不感到不安全的情況下保持脆弱。

You may have learned early on that showing emotions leads to conflict, judgment, or rejection.

您可能很早就知道，表現出情緒會導致衝突、評判或拒絕。

And so you protect yourself by building emotional walls.

於是，你通過築起情感之牆來保護自己。

Robin Grill's work explains that this kind of emotional shielding is often passed down through families shaped by hardships or trauma.

羅賓-格瑞爾的研究解釋說，這種情感屏蔽往往是通過艱辛或創傷形成的家庭傳承下來的。