Name: 為什麼「宣洩怒氣」無法幫助你處理憤怒情緒？| Jennifer Parlamis | TED (Why Venting Doesn’t Help You Deal with Anger | Jennifer Parlamis | TED)
Uploaded: 2025-11-26T21:08:36.000Z
Duration: 15 min 3 s

When my daughter was a baby, we lived in New York City.

我女兒還是小嬰兒的時候，我們住在紐約市。

And I was there studying to get a PhD in social and organizational psychology.

那時候我正在那裡攻讀社會與組織心理學的博士學位。

And I was researching conflict resolution and negotiation.

And like most New Yorkers, we would walk everywhere and I would push her in a stroller with two hands like a responsible parent, all, all over the city.

就像大多數紐約客一樣，我們到處走，我會像個負責任的父母一樣，雙手推著嬰兒車，在整個城市裡到處走。

But I noticed that my husband, he pushed the stroller quite differently, with one hand kind of off to the side and kind of looking a little bit too cool, like he had better places to be.

但我注意到我先生推嬰兒車的方式很不一樣，他一隻手放在旁邊，看起來有點太酷了，好像有更重要的地方要去。

I started to get angry and I started to make all these causal attributions, what psychologists call these explanations for his behavior.

我開始生氣，開始做這些心理學家稱之為解釋行為的因果歸因。

One, I thought maybe, oh, he's a hotshot Wall street lawyer now.

第一，我想，哦，他現在是個厲害的華爾街律師了。

He thinks he's too good to push a stroller.

他覺得自己太優秀了，不屑推嬰兒車。

Or I thought maybe he thinks women are the only ones who should push strollers.

或者我想，他是不是覺得推嬰兒車是女人的責任。

Or maybe he didn't care about safety and that was why he was doing it that way.

或者他根本不在乎安全，所以才這樣推。

So as I was thinking about all these explanations for his behavior, I started to get angry and that anger started to build up, and

所以當我腦中想著這些對他行為的解釋時，我開始生氣，怒氣也越積越多，

I expressed my anger forcefully to anybody who would listen.

我用力地跟所有聽我說話的人抱怨。

我打給我的朋友，打給我的姊姊。

But that venting didn't help release my anger.

但那樣的抱怨並沒有幫助我釋放怒氣。

Until one day I saw my dad pushing the stroller the exact same way.

直到有一天，我看到我爸爸用一模一樣的方式推嬰兒車。

He came into the city and he was taking my daughter to the park, and

他進城來，正要帶我女兒去公園，

And I know my dad doesn't care about looking cool.

And I said, I know I must be missing something here.

我就想，我一定是有什麼地方沒搞懂。

所以我就問了他一個簡單的問題。

I said, dad, why are you pushing the stroller like this?

我說，爸，你為什麼要這樣推嬰兒車？

And he said, oh, well, because when I use two hands, my stride is too long and I kick the bottom of the stroller and it hurts.

他說，喔，因為我用兩隻手，我的步伐太大，會踢到嬰兒車底部，會痛。

He's like, so I much prefer it, but that's why I do it.

他說，所以我就比較喜歡這樣，這就是我為什麼這樣做。

And so what I realized at the time, I was learning all about this cognitive bias, but

所以當時我領悟到，我正在學習所有關於認知偏誤的知識，但是

I made the fundamental attribution error.

This is when you over attribute the causes for someone's behavior to something internal to them, something internal and controllable, rather than to some external cause.

這是當你過度將某人行為的原因歸因於他們內在的、可控的某些事物，而不是外在原因。

So you under emphasize the external or situational causes that might be really the explanations for someone's behavior.

所以你低估了可能是解釋某人行為的外在或情境原因。

So at that moment, I started to get really curious about venting because I thought that was helping me in some way.

所以在那一刻，我開始對發洩感到非常好奇，因為我認為那在某方面對我有幫助。

But so as a Researcher and getting my PhD, I started to look into venting a little bit more.

但是身為研究員並攻讀博士學位時，我開始更深入地研究發洩。

And I found out that actually venting doesn't release anger.

而且我發現發洩其實並不能釋放怒氣。

And I thought, well, this is really important because we have anger all around us all the time.

我心想，嗯，這真的很重要，因為我們身邊一直都有怒氣。

If you think about road rage or trolls on the Internet, or divisive politics or wars, anger is everywhere.

如果你想想路怒症、網路酸民、分裂的政治或戰爭，怒氣無所不在。

And maybe we're not really knowing how we should manage that.

而且我們可能不太知道該怎麼處理它。

So my research early in my career asked that some really critical questions.

所以在我職涯早期，我的研究提出了一些非常關鍵的問題。

I thought one is if venting doesn't work, why not?

我想到一個是，如果發洩沒用，那是為什麼？

And if venting doesn't work, why do we keep doing it?

而且如果發洩沒用，為什麼我們還是會一直做？

Okay, so hold on to those questions for a minute because I want to back up and talk a little bit about anger first.

好的，請先暫時記住這些問題，因為我想先稍微回頭談談憤怒。

So cognitive appraisal theorists talk about anger as not something that happens to us, but

所以認知評估理論家認為，憤怒不是發生在我們身上的事，

rather something that we construct in our brain when we assign explanations to some event.

而是我們在為某個事件歸因時，在腦中建構出來的東西。

So when I was pushing the stroller and I saw my husband pushing it in this kind of odd way, I started to build these explanations, as I said, these internal controllable causes for his behavior.

所以當我推著嬰兒車，看到我先生用一種奇怪的方式推著，我開始建構這些解釋，就像我說的，為他的行為歸因這些內在可控的原因。

And those causal attributions led to my anger.

而那些因果歸因導致了我的憤怒。

And they also say that anger and attributions have this recursive process.

而且他們也說，憤怒和歸因之間有這種循環的過程。

It's a self reinforcing process where the more I hold someone responsible for some action, the angrier I am, and

這是一個自我強化的過程，我越是認為某人對某個行為該負責，我就越生氣，

the angrier I get, the more I hold that person responsible.

我越生氣，我就越認為那個人該負責。

所以這就變成一個自我強化的循環。

Now there's something else that happens with anger too.

現在，憤怒還有另一件事會發生。

所以它會推動我們去行動，去做些什麼。

它讓我們準備好採取某種行動。

And that's important because what I did was I vented as the action.

這很重要，因為我所做的就是我發洩了，作為一種行動。

I took my anger and I vented, but it didn't decrease my anger.

我把我的憤怒發洩出來，但這並沒有減輕我的憤怒。

So let me make this a little bit more personal for just a moment.

And I want you to think about your own experience with anger.

我想請你回想一下自己生氣的經驗。

If you can take a moment right now and recall a time where you felt angry at someone, it could be maybe someone at work, maybe in traffic, maybe politics.

如果你現在可以花點時間，回想一下你曾經對某人生氣的時刻，可能是工作上的同事，可能是在路上，也可能是政治上的。

And now think about those causal attributions, those explanations that you have for why this is happening.

然後想想那些因果歸因，你對為什麼會發生這種事的解釋。

Why did this anger provoking event occur?

為什麼會發生這個激怒你的事件？

So just take one pause and think about that.

Did you make internal controllable attributions?

Did you say, oh, that person's so inconsiderate, something about them that they had control over?

你是不是說，喔，那個人真沒公德心，是他們身上有什麼他們可以控制的事情？

Or maybe someone did something else and you said, oh, they're so selfish.

或者，也許是別人做了什麼事，而你說，喔，他們真是自私。

Or if you're thinking about maybe some particular politicians, oh, they're such a narcissist, or they're incompetent.

或者，如果你在想著某些特定的政治人物，喔，他們真是個自戀狂，或他們能力不足。

Maybe you thought that maybe, however, you made some external attributions.

也許你認為，然而，你做了某些外在歸因。

So maybe you said something like, well, they were late because of the snowstorm, something that they're not in control over, or they had a family emergency.

所以，也許你說了類似這樣的話，嗯，他們遲到是因為暴風雪，那是他們無法控制的事，或者他們有家庭緊急狀況。

If you make external attributions, you tend not to get angry or less so you may actually feel some empathy or sadness.

如果你做了外在歸因，你比較不會生氣，或者說，你可能會感到同情或悲傷。

And if you blame yourself for a negative behavior or a negative event, you might feel shame.

如果你為負面行為或負面事件責怪自己，你可能會感到羞愧。

So every attribution kind of relates to particular emotions.

所以，每一個歸因都與特定的情緒有關。

Now, how many of you, after this event, this anger that I asked you just to recall a moment ago, how many of you actually vented?

現在，有多少人，在這次事件之後，我請你回想一下剛才的憤怒，有多少人真的發洩出來了？

So some people vent as a way to deal with their anger, like I did.

所以有些人會透過發洩來處理他們的憤怒，就像我一樣。

You would be in very good company, because Freud, Sigmund Freud, advocated venting as a way to manage your anger.

你並不孤單，因為佛洛伊德，西格蒙德·佛洛伊德，就主張透過發洩來管理你的憤怒。

He actually talked about something called the hydraulic model.

他其實談到了一個叫做「水力模型」的概念。

So the hydraulic model, he compared anger inside an individual to steam inside a hot pipe.

所以這個水力模型，他把個人內心的憤怒比喻成熱管裡的蒸氣。

And if you didn't vent the steam from the pipe, the pipe would explode.

如果沒有把管子裡的蒸氣發洩出來，管子就會爆炸。

And similarly, he said, if people don't somehow release their anger through venting verbally, they would then act out, they would become aggressive.

同樣地，他說，如果人們沒有辦法透過言語發洩他們的憤怒，他們就會做出行為，變得具攻擊性。

So this metaphor, it was very compelling.

所以這個比喻，非常引人入勝。

People believed in it, and they kept doing it.

However, as I said just a little moment ago, most of the research on venting shows that it doesn't work.

然而，就像我剛才說的，大多數關於發洩的研究都顯示，它其實沒什麼用。

So let's get to my research and those two questions that I said at the beginning.

所以，讓我們來談談我的研究，以及我一開始提到的那兩個問題。

第一，如果發洩沒有用，那是為什麼呢？

第二，如果發洩沒有用，我們為什麼還要繼續做？

So my first research with my co authors, we looked at venting verbally, which means expressing your anger forcefully to someone else.

所以，在我的第一項研究中，我和我的共同作者們探討了言語發洩，也就是對別人強烈表達你的憤怒。

So we looked at either a friend, a third party, somebody who's not involved in the conflict, or the offender, the offender, the person involved in whatever conflict or anger provoking incident we asked participants to recall.

所以我們探討了對朋友，或是第三方，也就是一個沒有參與衝突的人，或是加害者，也就是參與了我們請參與者回憶的任何衝突或引發憤怒事件的當事人。

We also had a control group where they just recalled the anger they didn't actually vent.

我們也設了一個對照組，讓他們只回憶憤怒，但沒有實際發洩。

And we wanted to see what happened and to see kind of the process.

我們想看看會發生什麼事，以及整個過程是怎麼樣的。

That first question, why isn't the venting working?

第一個問題，為什麼發洩沒有用？

And we found that when people vented to a friend to a third party, they vented with more internal, controllable attributions.

我們發現，當人們向朋友或第三方發洩時，他們會做出更多內在的、可控的歸因。

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為什麼「宣洩怒氣」無法幫助你處理憤怒情緒？| Jennifer Parlamis | TED (Why Venting Doesn’t Help You Deal with Anger | Jennifer Parlamis | TED)

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