Name: 治療如何發揮作用？| BBC 創意 (How does therapy work? | BBC Ideas)
Uploaded: 2025-10-07T18:02:02.000Z
Duration: 4 min 41 s

Have you ever wondered how talking therapy works?

你有沒有想過心理治療是怎麼運作的？

Maybe you suffered a bereavement, been feeling down or anxious or just overwhelmed, and

也許你經歷了喪親之痛，感到低落或焦慮，或者只是不堪重負，

you're starting to think you should talk to someone.

Perhaps you've tried talking to friends or family, but

或許你試著跟朋友或家人聊過，但是

they don't seem to quite understand or they have too much on their plates.

他們似乎不太理解，或者他們自己也忙得不可開交。

So you consider therapy, but you have doubts.

所以你考慮心理治療，但你有所疑慮。

What if you're not ill enough to see a professional?

如果我沒有嚴重到需要看專業人士呢？

Will it feel awkward talking to a stranger?

Will they make you lie down on a couch and reveal your innermost secrets?

他們會要我躺在沙發上，說出內心深處的祕密嗎？

In the uk, you can get talking therapy free on the nhs, but waiting times can vary significantly.

在英國，你可以免費透過 nhs 接受心理治療，但等待時間可能差異很大。

Private therapists can be expensive, although some do offer lower fees for those who can't afford to pay more.

私人心理治療師的費用可能很高，但有些確實會為付不起較高費用的對象提供較低的費用。

But let's say you've arranged your first session and you're wondering how exactly it might help.

但假設你已經安排好第一次會談，你可能會想知道它到底能怎麼幫到你。

The good news is that therapy can actually change the way your brain functions in in a positive way.

好消息是，心理治療實際上能以正面方式改變你大腦的功能。

Our brains are a little bit like play doh, capable of adapting, reshaping and rebuilding.

我們的大腦有點像黏土，能夠適應、重塑和重建。

Whilst in therapy, your brain circuits are able to remould and reconnect in different ways, meaning we're able to reframe negative or obsessive thinking.

在心理治療的過程中，你的腦迴路能夠以不同方式重塑和重新連接，這表示我們能夠重新建構負面或強迫性的思維。

By shifting our thinking, we start to strengthen different pathways.

透過轉變我們的思維，我們開始強化不同的路徑。

So when you talk through stressful feelings and strong emotions in therapy, you're rewiring your brain.

所以當你在心理治療中談論壓力感受和強烈情緒時，你正在重新連接你的大腦。

Therapy also activates the hormone serotonin and can help improve our ability to cope with stress.

心理治療還能活化血清素荷爾蒙，並有助於改善我們應對壓力的能力。

Studies found the brains in people who've had therapy for depression and post traumatic stress disorder showed improvements that were as good as SSRI antidepressant treatment.

研究發現，接受憂鬱症和創傷後壓力症候群心理治療的人，大腦改善程度與 SSRI 抗憂鬱藥物治療一樣好。

Even short courses of therapy can be beneficial.

即使是短期的心理治療也能帶來益處。

They often use techniques known as CBT or cognitive behavioural therapy.

他們常使用稱為 CBT 或認知行為療法 (cognitive behavioural therapy) 的技巧。

This can be particularly useful in helping you change specific behaviours or negative thinking patterns, because it focuses attention on your problems and helps you develop coping strategies.

這對於幫助你改變特定行為或負面思維模式特別有用，因為它能將注意力集中在你的問題上，並幫助你發展應對策略。

In 2020-21, over 630,000 people completed the NHS talking therapy programme in England, averaging seven and a half sessions with a therapist.

在 2020-21 年，英國國民保健署 (NHS) 的談話療法計畫在英格蘭有超過 63 萬人完成，平均與心理治療師進行七次半的會談。

51.4% of those who completed the programme for anxiety or depression recovered.

完成焦慮或憂鬱症計畫的人中，有 51.4% 康復了。

The most important factor determining whether therapy works for you is the quality of the relationship you have with your therapist.

決定心理治療是否對你有用的最重要因素，是你與心理治療師關係的品質。

This is actually more important than the type of therapy you choose or the therapist's experience.

這其實比你選擇的心理治療類型或心理治療師的經驗還重要。

So if you don't get on with the first therapist you meet, it's worth persevering and looking for a new one.

所以，如果你跟遇到的第一位心理治療師不合，值得堅持下去尋找新的。

Your level of motivation is also important, as is the therapist's ability to recognise which type of support is best.

你的動機程度也很重要，心理治療師能否辨識出哪種支援最適合你也很關鍵。

Suggesting weekly homework might do wonders for some but be completely off putting for others.

有些人覺得每週的功課很有幫助，但對另一些人來說卻完全無法接受。

So why can therapy be better than talking to a friend?

那麼，為什麼心理治療會比跟朋友哈拉來得好呢？

For starters, you get your therapist undivided attention and you don't have to worry about what they think of you.

首先，你會得到心理治療師全心全意的關注，而且不用擔心他們怎麼看你。

You can cry your eyes out, they won't judge you.

你可以盡情地哭，他們不會評判你。

Unlike with a friend, you don't have to worry about hurting your therapist's feelings.

跟朋友不一樣的是，你不用擔心會傷害到心理治療師的感情。

Then there's confidentiality, unless the therapist thinks you're at risk of harming yourself or others.

還有保密原則，除非心理治療師認為你有傷害自己或他人的風險。

Whatever you say in a therapist's office stays in the therapist's office.

你在心理治療師的辦公室裡說的任何話，都會留在辦公室裡。

A friend might offer advice which, even if well intended, might not be right for you.

朋友可能會給你建議，即使是好意，也可能不適合你。

A good therapist usually won't offer advice, but instead listen.

一位好的心理治療師通常不會給建議，而是傾聽。

Summarise what you said and reflect it back to you.

總結你說的話，並反映給你聽。

This simple technique can help you see things from a different perspective.

這個簡單的技巧能幫助你從不同的角度看事情。

Unlike a friend who may be quick to agree with you, a therapist can challenge you in a supportive way.

和朋友不同，朋友可能會很快就同意你，但心理治療師能以支持的方式挑戰你。

And without being challenged, you may not find new ways of thinking or behaving.

沒有受到挑戰，你可能找不到新的思考或行為方式。

Of course, therapy doesn't work for everyone.

當然，心理治療並非對每個人都有效。

In every situation, serious mental health conditions can require drug treatment or even an inpatient stay.

在任何情況下，嚴重的心理健康問題可能需要藥物治療，甚至住院。

Other people find self help techniques such as meditation are enough for them.

有些人發現像冥想這樣的自助技巧就足夠了。

But overall, studies show that a typical client is better off for having gone through the process.

但總體來說，研究顯示，一般的個案在經歷過這個過程後會變得更好。

In fact, According to the NHS in 2022, over 66% of people who entered therapy found it beneficial.

事實上，根據英國國民保健署在2022年的數據，超過66%接受心理治療的人發現它很有益。

In the words of American writer Carly J. Hanson, therapy didn't fix me.

美國作家 Carly J. Hanson 曾說，心理治療並沒有治癒我。

Therapy gave me the tools to help me fix myself over and over again for the rest of my life.

心理治療給了我工具，讓我一生中一次又一次地幫助自己療癒。

If you enjoyed that, be sure to check out these videos next.

如果你喜歡這支影片，記得接著看看這些影片。

And if you haven't already, hit the subscribe button and click the bell to get a notification each time we upload a new video.

如果你還沒訂閱，請按下訂閱按鈕並點擊小鈴鐺，這樣我們每次上傳新影片時你都會收到通知。