Name: 這個人格特質保護你遠離憂鬱症！ (This Personality Trait Protects You from Depression)
Uploaded: 2026-01-26T18:16:11.000Z
Duration: 8 min 23 s

Have you ever wondered why some people seem to stay steady during tough times while others slip more easily into depression?

你有沒有想過，為什麼有些人面對困難時能保持穩定，而有些人卻更容易陷入憂鬱呢？

We all go through stress, heartbreak, and setbacks, but our reactions aren't always the same.

我們都會經歷壓力、心碎和挫折，但我們的反應卻不盡相同。

And a big part of that difference actually comes down to personality.

而這個差異的很大一部分，其實就來自於人格。

We've done a lot of videos on personality types in the past.

我們過去做了很多關於人格類型的影片。

Like Myers, Briggs and the Big Five, personality psychology has changed a lot over the years.

像是 Myers、Briggs 和 Big Five，人格心理學這些年來有了很大的發展。

But one thing has become clear across countless studies.

但無數的研究都指向了一個清晰的結論。

The traits you naturally lean toward don't just shape how you think or behave they also influence your mental health.

你天生傾向的特質不只塑造了你的想法或行為，也會影響你的心理健康。

And today, we're zooming in on some particular traits that consistently protect people from depression and help them feel happier.

而今天，我們要聚焦在一些特別的特質上，這些特質能持續地保護人們免於憂鬱，並幫助他們感到更快樂。

More importantly, we'll talk about what it means for you, even if that trait isn't your natural strength.

更重要的是，我們會聊聊即使這個特質不是你的天生強項，對你來說代表什麼。

Part 1 A quick refresher on the Big 5 the Big 5 is one of the most widely used frameworks in psychology.

第一部分：快速複習「大五人格」。「大五人格」是心理學中最廣泛使用的框架之一。

It breaks personality into five basic Openness Curiosity Imagination Creativity Conscientiousness Discipline Responsibility Organization Extraversion Sociability Energy Enthusiasm Agreeableness Warmth Empathy cooperation and neuroticism Emotional sensitivity Moodiness Stress reactivity the Big Five actually dates back to the mid 20th century, when researchers analyzed thousands of words people used to describe one another.

它將人格分為五個基本面向：經驗開放性（好奇心、想像力、創造力）、盡責性（自律、責任感、組織性）、外向性（社交性、精力、熱情）、宜人性（溫暖、同理心、合作）和神經質（情緒敏感、情緒化、壓力反應）。「大五人格」其實可以追溯到二十世紀中葉，當時研究人員分析了人們用來描述彼此的數千個詞彙。

Over time, those descriptions naturally clustered into five core dimensions, the ones we still use today.

隨著時間的推移，這些描述自然地歸納成五個核心面向，也就是我們今天仍在使用的。

One reason the Big Five is so well established is because it's been replicated across cultures for decades.

「大五人格」之所以如此穩固，其中一個原因是它數十年來在全球各地都被重複驗證過。

This means that if you take a personality test in, say, Canada, Brazil, South Korea, or South Africa, the same core dimensions show up.

這意味著，如果你在加拿大、巴西、韓國或南非進行人格測驗，都會出現相同的核心面向。

Some psychologists argue it misses traits like honesty, humility, or spirituality, which is why newer models like the Hexaco add more dimensions.

有些心理學家認為它忽略了誠實、謙遜或靈性等特質，這也是為什麼像 Hexaco 這樣較新的模型會增加更多面向。

Still, the Big Five remains a helpful starting point for understanding not just who you are, but

不過，「大五人格」仍然是個很好的起點，不只幫助我們瞭解自己是誰，

Traits linked to Poor mental health before we reveal the protective personality trait, let's look at all the traits most closely linked to depression.

容易出現心理健康問題的特質 在我們揭曉能保護心理健康的「人格特質」之前，先來看看哪些特質跟憂鬱症的關聯最密切。

Neuroticism research consistently shows that neuroticism is one of the strongest predictors of depression and anxiety.

負面情緒性 (Neuroticism) 研究一再顯示，負面情緒性是預測憂鬱和焦慮最強的指標之一。

People who score high in neuroticism tend worry more, ruminate more, feel things more intensely, take longer to Recover from setbacks.

負面情緒性分數高的人，往往比較愛擔心、容易鑽牛角尖、感受更強烈，而且從挫折中恢復得比較慢。

Conscientiousness Low conscientiousness often looks like trouble with routines, procrastination difficulty following through messy or chaotic daily habits.

盡責性 (Conscientiousness) 盡責性低的人，常常會遇到規律生活上的困難、拖延、難以貫徹執行，日常習慣也可能比較雜亂無章。

None of these make someone bad, but they can make life feel disorganized, unpredictable, and stressful.

這些特質本身並沒有好壞之分，但它們確實會讓生活感覺比較沒條理、難以預測，而且充滿壓力。

Over time, that instability can increase the risk of depression.

長期下來，這種不穩定感會增加罹患憂鬱症的風險。

Extroversion Low being introverted isn't bad at all.

外向性低，也就是內向，這本身一點都不壞。

But low extroversion can make you more vulnerable to loneliness.

不過，外向性低可能會讓你更容易感到孤單。

And loneliness is one of the strongest predictors of depression across all age groups.

而孤單是所有年齡層罹患憂鬱症最強的預測因子之一。

不過，這不代表你就沒辦法改變。

擁有這些特質並不會讓你註定失敗。

When you understand your tendencies, you can work with them instead of feeling trapped by them.

當你瞭解自己的傾向後，就能順勢而為，而不是被它們困住。

If you score high in neuroticism, tools like cbt, grounding exercises, or mindfulness can help you regulate emotions and break the cycle of rumination.

如果你的負面情緒性分數很高，像認知行為療法 (CBT)、接地練習或正念這樣的工具，可以幫助你調節情緒，打破鑽牛角尖的循環。

If conscientiousness is a struggle, simple systems like planners, checklists, reminders, tiny routines can create the stability your brain needs to feel safe.

如果盡責性對你來說是個挑戰，像行事曆、檢查清單、提醒事項、微習慣這些簡單的系統，就能為你的大腦建立所需的穩定感，讓它感到安全。

And if you're more introverted, nurturing, even one or two close friendships can buffer loneliness just as effectively as having a large social circle.

如果你比較內向，培養一兩個親近的朋友，也能像擁有廣大的社交圈一樣，有效緩解孤獨感。

Part 3 the trait that protects you from depression so which personality trait actually protects you from depression?

第三部分，能保護你免於憂鬱的特質，究竟是哪種人格特質能保護你免於憂鬱呢？

Most people assume it's something bold or dramatic like confidence, creativity, or optimism.

大多數人會認為是像自信、創造力或樂觀這種比較大膽、戲劇性的特質。

But the real answer is much quieter, almost anticlimactic.

但真正的答案其實安靜得多，甚至有點平淡無奇。

The kind of trait most people overlook because it doesn't sparkle on the surface.

這種特質是大多數人會忽略的，因為它在表面上並不閃耀。

Yes, the trait all about discipline, organization, and follow through.

沒錯，就是那個跟自律、組織性、執行力有關的特質。

Not really something people brag about on their personality test, right?

在人格測驗上，這好像不是大家會特別炫耀的項目，對吧？

But conscientiousness is one of the strongest protective factors against depression.

但盡責性是預防憂鬱最強的保護因子之一。

And the research behind it is more compelling than you'd expect.

而背後的研究比你想像的還要更有說服力。

For decades, psychologists have been trying to understand why some people rebound from stress while others sink deeper into it.

幾十年來，心理學家們一直在試圖理解為什麼有些人能從壓力中恢復，而有些人卻越陷越深。

And across cultures, ages, and samples, they consistently found that conscientiousness was a powerful buffer against depression.

在不同文化、年齡和樣本中，他們一再發現，盡責性是預防憂鬱的強大緩衝劑。

Because conscientious people have mastered something most of us quietly crave.

因為盡責的人掌握了大多數人默默渴望的東西。

They build routines, plan ahead, stay organized, and follow through.

他們建立規律、提前規劃、保持組織性並貫徹執行。

They take care of themselves, even on the days they don't want to.

他們會照顧好自己，即使在不想做的時候也是如此。

And while those habits sound simple, they create a life with built in safety nets.

雖然這些習慣聽起來很簡單，但它們能創造一個內建安全網的生活。

Conscientious people use more effective coping strategies, recover faster from stress, and feel less overwhelmed by daily responsibilities.

盡責的人會使用更有效的應對策略，從壓力中更快恢復，並且對日常責任感到較少壓力。

This does not mean conscientious people never struggle.

這不代表盡責的人就沒有煩惱。

But statistically, they're less likely to sink as deeply.

但統計上來說，他們比較不容易深陷其中。

And when they do, they they recover faster.

而且當他們真的陷入時，他們會恢復得比較快。

Part 4 what this means for you okay, but what if conscientiousness isn't your strength?

第四部分，這對你來說意味著什麼，好，但如果盡責性不是你的強項呢？

A lot of people get discouraged here, but

很多人在這裡會感到氣餒，但是

you don't need to be naturally conscientious to protect yourself from depression.

你不一定要天生就盡責，才能保護自己免於憂鬱。

You just need to borrow a few habits to help your daily life feel lighter and more manageable.

你只需要借用一些習慣，讓你的日常生活感覺更輕鬆、更好管理。

Here are some Break tasks into tiny steps.

這裡有一些方法：把任務拆成小步驟。

Instead of clean the room, start with throwaway things.

與其說「打掃房間」，不如從「丟掉東西」開始。

Conscientious behavior grows from small steps, not giant leaps.

盡責的行為是從小步驟開始，而不是大躍進。

If internal structure is hard, take advantage of timers, planners, alarms and focus apps to help you with your day to day tasks.

如果內部結構很難建立，那就善用計時器、行事曆、鬧鐘和專注 App 來幫助你處理日常事務。

建立圍繞著身心健康的日常習慣。

Stable meals, sleep, movement and social contact all protect your mental health.

穩定的飲食、睡眠、運動和社交互動都能保護你的心理健康。

Pick one and make it your non negotiable and create accountability.

選擇一項，讓它成為你不可動搖的承諾，並建立責任感。

Even posting updates in a private journal works.

就算在私人日記裡寫下動態也有效。

Accountability turns intention into action.

If you're someone who struggles with mood, motivation or consistency, don't be discouraged.

如果你是一個在情緒、動力或持續性方面有困難的人，別灰心。

You're not behind and you're not hopeless.

你沒有落後，也沒有無可救藥。

Your personality may influence how you respond to stress, but it doesn't define your limits or your future.

你的人格可能會影響你應對壓力的方式，但它不會定義你的極限或你的未來。

Personality is deeply connected to well being, but it's not all about labeling or boxing yourself.

人格與幸福感息息相關，但這不全是在貼標籤或將自己框起來。

It's about self awareness, learning what helps you, what drains you and what strengthens you.

這關乎自我覺察，瞭解什麼對你有幫助，什麼會耗盡你，什麼能讓你更強大。

And once you understand yourself better, you can make choices that play to your strengths, soften your vulnerabilities and build a life that feels more grounded and more you.

一旦你更瞭解自己，你就能做出發揮你優勢、軟化你的弱點的選擇，並建立一個讓你感覺更踏實、更像自己的生活。

If you're curious about how you'd score on the Big five or want to explore other personality models or we also made a video called six Traits that Determine youe Personality Hexaco Personality Test.

如果你好奇自己在「大五人格」上的分數，或想探索其他人格模型，我們也製作了一個叫做「決定你人格的六種特質」的影片，是關於 HEXACO 人格測驗的。

We'll link it in the description on the end screen so you can check it out next.

我們會在影片結尾的說明欄連結，方便你接著觀看。

Which personality trait do you think helps you most in your day to day life?

你覺得哪種人格特質在你的日常生活中最有幫助？

Sound off in the comments down below and if this resonated with you, don't forget to like, share and subscribe for more insightful content.

在下方的留言區告訴我們，如果這支影片讓你很有感，別忘了按讚、分享並訂閱，以獲取更多精彩內容。