Name: BBC World Service《What in the World》Podcast：世界正在發生什麼？該如何面對壓力！ (How to deal with stress - What in the World podcast, BBC World Service)
Uploaded: 2026-01-30T15:10:23.000Z
Duration: 13 min 41 s

現在進行式

There is more evidence that more younger people are feeling burnt out.

越來越多年輕人感到筋疲力盡，這方面的證據越來越多。

形容詞比較級

There is evidence that more younger people have increasing levels of difficulties like anxiety or depression.

有證據顯示，越來越多年輕人面臨著越來越嚴重的焦慮或抑鬱等困難。

動名詞

I'm probably not even graduating till I'm 24.

The feeling of being left behind is so, so overwhelming to me.

這種被拋在後面的感覺，真的讓我不知所措。

We're starting the episode in a bit of a different loc vacation today because I thought I would bring you guys on my journey into work.

今天我們的節目開場地點有點不一樣，因為我想說帶大家一起走一趟我上班的旅程。

I don't know how I've managed to do it again.

I have about a 20 minute walk to the tube station.

That was pretty painless compared to normal.

跟平常比起來，這次還蠻順利的。

I'm just gonna have to frantically search for my past so I can actually get into the BBC.

我得趕快找我的通行證，才能進 BBC。

This is what in the world from the BBC World Service.

這是 BBC World Service 的「世界萬象」。

It might be similar to some of you guys as well.

可能你們有些人也會有類似的感覺。

One thing's for sure, that overwhelmed feeling hits most of us at some point in our day and that's what we're getting into today.

確定的是，那種不知所措的感覺一天中總會出現在我們大部分人身上，這也是我們今天要探討的。

I know there's a bunch of TikTok videos out there about this, so we wanted to talk about why we're all feeling so stressed and overwhelmed in our lives and how we get round it too.

我知道網路上有很多關於這方面的 TikTok 影片，所以我們想聊聊為什麼我們生活中都感到壓力很大、不知所措，以及我們該如何應對。

We've got some of your questions and we're putting them to the BBC presenter and psychologist Claudia Hammond.

我們收集了一些你們的問題，並且要請教 BBC 主持人兼心理學家 Claudia Hammond。

And she's also written a book about being overwhelmed.

她也寫了一本關於不知所措的書。

I know we've got a bunch of questions to get through.

Before we get to the questions though, I wanted to actually get into the definition of overwhelm.

不過在我們開始問問題之前，我想先來談談「不知所措」的定義。

當我們說不知所措，是什麼意思呢？

So overwhelm is an emotional state where you are struggling with your current situation.

所以不知所措是一種情緒狀態，當你覺得力不從心、難以應付目前的情況。

So you might feel overloaded, you might feel you can't cope and that might be a temporary thing, hopefully, but

你可能會覺得過載，你可能會覺得自己無法應對，這可能只是暫時的，希望是啦，但

if it's not in the longer term, if that becomes more of a kind of chronic kind of stress, then that might lead to burnout in the end.

如果長期下來不是這樣，如果這變成一種長期的慢性壓力，那最後可能會導致職業倦怠。

And have you noticed this has become more common for Gen Z?

你有注意到Z世代好像越來越常這樣嗎？

I see all the TikTok videos about burnout stress.

我看到很多TikTok都在講職業倦怠的壓力。

有越來越多證據顯示，年輕人感到筋疲力盡的比例正在增加。

There is Evidence that more younger people have increasing levels of difficulties like anxiety or depression.

有證據顯示，年輕人面臨焦慮或抑鬱等困難的程度正在升高。

When you're young, there's so much uncertainty.

當你年輕的時候，有很多不確定性。

關於你自己的生活，有很多不確定性。

There's uncertainty about what's happening in the world as well.

關於世界上正在發生的事情，也有很多不確定性。

There's uncertainty about what will happen with the world in the future.

關於未來世界會變成怎樣，也有很多不確定性。

If you think about things like climate change, there's a lot going on.

如果你想到氣候變遷這些事情，真的有很多事情在發生。

So I guess let's focus on different aspects of life.

所以我想我們就來專注於生活的不同面向吧。

It's so easy to pick up your phone and you've got that instant access to whatever is going on in the world.

你很容易拿起手機，就能即時得知世界上正在發生的任何事。

There can be a lot of bad stuff going on in the world.

世界上可能有很多糟糕的事情正在發生。

How does that affect how overwhelmed we feel?

這會如何影響我們感到不知所措的程度呢？

If people find themselves, you know, doom scrolling and looking, looking for the bad news in a way, and

如果人們發現自己，你知道的，一直在滑手機看壞消息，有點像在尋找壞消息，然後

then carrying on and on looking at that bad news and getting alerts all the time that are telling them what's happening in the world, then when it's bad, there is evidence that that can be damaging for people.

一直看著那些壞消息，而且隨時都有通知告訴他們世界上發生了什麼事，當情況很糟時，有證據顯示這可能會對人們造成傷害。

There was a really interesting study that was done after a Boston Marathon bombing that took place in 2013.

2013年波士頓馬拉松爆炸案後，有一項非常有趣的研究。

And there were some people even back then who all watched more than six hours a day of coverage of it, either on tv, on rolling news.

當時就有一些人，每天看了超過六小時的相關報導，無論是電視還是滾動新聞。

And they found that those people who did that actually had more acute stress than people who were actually at the bombing, which seems really extraordinary.

他們發現，這些人所承受的急性壓力，竟然比親臨爆炸現場的人還要大，這聽起來真的很不可思議。

But it's because if you keep watching the worst bits of it, there's no beginning, middle and end if you are actually there.

但這是因為如果你一直看最糟糕的部分，而你實際上並不在現場，就沒有所謂的開頭、中間和結尾。

Thankfully, the experience does end in the end.

幸好，這種經歷最終還是會結束的。

And so if people find themselves drawn to watching negative things all the time, we know that if they're already in a low mood, they're more likely to then carry on looking for negative things.

所以，如果人們發現自己總是忍不住想看負面消息，我們知道如果他們本來情緒就不好，就更有可能繼續尋找負面消息。

And then that puts them in a lower mood again.

然後這會讓他們的情緒變得更糟。

So I think we do have to be careful how we, how we consume news of what's going on.

所以我認為我們必須小心我們如何、如何消化正在發生的新聞。

Do you have to have alerts that tell you immediately when a news story has happened, or would it be okay to find out at the end of the day?

你必須要有通知，在新聞事件發生的時候立刻告訴你，還是等到一天結束時再知道也沒關係？

Something that me and my sister talk about a lot when it comes to overwhelm and social media is, I sometimes say to her, why do you not reply to my messages?

我跟我妹常討論關於不知所措和社交媒體的狀況，我常問她，為什麼不回我的訊息？

Like, I know you've seen them instantly when they come up on your phone.

就像，我知道你一收到訊息就立刻看到了。

And she says, sometimes I just get overwhelmed when I see the messages or there's a few coming through or maybe there's not even a few coming through, but

她就說，有時候我看到訊息，或是好幾則訊息跑出來，就覺得不知所措，或者就算沒有好幾則，

there's like they're building up, you know, a backlog that she needs to reply to.

但感覺它們在堆積，你知道，有一堆要回覆。

And I've heard a few of my friends say that, too.

我有幾個朋友也說過類似的話。

Yeah, I think there can be a real pressure because we've got messages coming in by loads of different methods now, and

嗯，我覺得現在訊息透過好多不同的管道傳來，壓力真的很大，

it is really hard to stay across those and answer them all immediately.

要全部顧到並立刻回覆真的很難。

And especially when people know whether you've seen the message, then it feels rude if you don't answer.

尤其是當大家知道你已經看過訊息了，如果你不回，就會覺得很失禮。

But then that can add to the pressure of all the other things you've got to do as well.

但這樣又會增加你其他事情的壓力。

And maybe at that moment you didn't want to engage with that person, not because you don't like them at all, just because you're thinking about something else.

而且當下你可能不想跟那個人互動，不是因為你根本不喜歡他們，只是因為你正在想別的事情。

You know, maybe you're watching something, so you're watching a film or something, maybe you're chatting to friends.

你知道嗎，也許你正在看東西，像是在看電影或什麼的，也許你正在跟朋友哈拉。

Maybe you're out, you know, enjoying nature.

也許你正在外面，你知道，享受大自然。

Maybe you don't want to be interrupted at that moment and that that's okay.

也許當下你不想被打擾，而且這樣沒關係。

So I think in a way, we need to give ourselves a bit less of a hard time about that and not expect to be able to be perfect and answer everything straight away, but

所以我覺得，某方面來說，我們需要對自己寬容一點，不要期望自己能完美地立刻回覆所有事情，而是

To let our friends off a bit, you know, if.

稍微放過我們的朋友，你知道，如果

If they don't answer straight away, it's not because they hate you.

如果他們沒有立刻回覆，不是因為他們討厭你。

It's because they're doing something else.

而是因為他們正在做別的事情。

And we know sometimes big news headlines can make us feel overwhelmed.

我們也知道，有時候大新聞頭條會讓我們感到不知所措。

Sometimes these headlines hit closer to home as well.

有時候這些頭條也會更貼近我們的生活。

We have heard from someone who's experiencing just that.

我們聽說有人就正在經歷這樣的情況。

I felt overwhelmed lately because of all the news about my country and the world in general.

最近因為國家和全世界的各種新聞，我感到不知所措。

It just feels like the future is so unpredictable and hectic, and