Name: Gabor Maté 醫師 — 如何處理你的憤怒與狂怒！ (Dr. Gabor Maté — How to Process Your Anger and Rage)
Uploaded: 2026-02-28T13:21:28.000Z
Duration: 7 min 48 s

轉承詞

Let me come back to the rage for a second because I would love to get your advice or at least hear of some of your learnings over the last decades.

我想再回到「憤怒」這個話題一下，因為我非常想聽聽你這幾十年來的建議，或者至少分享一些你的心得。

Because I recall from our first conversation that in your 40s you're a successful doctor.

因為我記得我們第一次聊的時候，你說你四十幾歲時是一位成功的醫生。

Your kids were, at least based on my notes, afraid of you at points because of your rages.

你的孩子們，至少根據我的筆記，有時候因為你的暴怒而害怕你。

What have you learned about rage and anger?

你從中學到了什麼關於憤怒和生氣的經驗？

How do you relate to it or metabolize it?

你是怎麼看待它、或是轉化它的？

And I ask as someone who has a long history of running on anger as maybe a corrosive fuel of sorts.

我之所以這樣問，是因為我本身也有很長一段時間是靠著憤怒在運轉，把它當成一種腐蝕性的燃料。

So I would love to just hear you expand on that in any way that makes sense.

所以我真的很想聽你多說一點，任何你覺得有意義的部分。

So there was a great neuroscientist, his name was Jaak Panksep, P A N K S E P P.

有一位很傑出的神經科學家，他叫做 Jaak Panksep，P A N K S E P P。

Who tragically died a few years ago of cancer.

他幾年前很不幸地因為癌症過世了。

And he distinguished a number of brain systems that we share with other mammals.

他區分了許多我們和其他哺乳動物共有的大腦系統。

他把這些大寫了，所以是 C A R E 關懷。

Grief and panic, then fear, lust, seeking play, and rage.

悲傷與恐慌，接著是恐懼、情慾、尋求玩耍，以及憤怒。

These are all brain systems that we have.

這些都是我們擁有的腦部系統。

They're all necessary for mammalian life.

它們對哺乳動物的生命都是必需的。

By rage, he means the anger that arises when our boundaries are being transgressed.

所謂的憤怒，是指當我們的界線被侵犯時所產生的情緒。

If I were to infringe on your boundaries, either physically or emotionally, the healthy response for you is to mount an anger response.

如果我侵犯了你的界線，無論是身體上或情感上，你健康的反應應該是生氣。

It protects your boundaries, and then it's gone.

它會保護你的界線，然後就消失了。

However, if your boundaries were infringed as a child, but

然而，如果你小時候的界線被侵犯，但

you could not express, doesn't disappear, it gets suppressed.

你無法表達，它就不會消失，而是被壓抑下來。

It becomes almost like a volcano that's gurgling and bubbling inside you.

它會變成在你裡面咕嚕咕嚕冒泡的火山。

Well, you've been very public about this, so I'm sure you'll allow me to mention it.

嗯，你對這件事非常公開，所以我相信你會允許我提起。

After you and I talked, you actually publicly acknowledged that you'd been sexually abused as a child.

在我跟你談過之後，你公開承認你小時候曾遭受性虐待。

Now, when that's happening to a small child, the last thing you can afford is to.

現在，當這種事發生在一個小孩子身上時，你最不能承受的就是。

Because if you get rageful at the boundary invasion, you're going to get hurt even more.

因為如果你對界線被侵犯感到憤怒，你會更受傷。

So suppressing that rage becomes a survival mechanism.

所以壓抑憤怒就變成了一種生存機制。

You don't do it, your brain will do it for you automatically, as a way of preserving your life or your Relative safety.

如果你不這麼做，你的大腦會自動為你這麼做，以保護你的生命或相對安全。

Later on, as an adult, something triggers you, and

之後，當你長大成人，有什麼事情觸發了你，

all of a sudden it just explodes out of you, and you have no control over it.

突然間它就從你身上爆發出來，而你無法控制。

It's no longer a response, a healthy response to the present moment, but

它不再是當下的健康反應，而是

And just as my hurt and sense of abandonment and enrage was triggered by my wife not picking me up at the airport, so a person's rage can be triggered by something relatively minor.

就像我因為妻子沒去機場接我而觸發了我的受傷、被拋棄感和憤怒一樣，一個人的憤怒也可能被一些小事觸發。

But all of a sudden, this lava flow just explodes out of you.

但突然間，這股熔岩就從你身上爆發出來。

And the difference between healthy anger and, by the way, suppressing healthy anger is also unhealthy for you.

而健康的憤怒和，順帶一提，壓抑健康的憤怒對你來說也是不健康的，這兩者之間的區別。

But just as healthy anger expresses itself, does its job, and then it's gone.

但就像健康的憤怒會表達自己、完成它的任務，然後就消失一樣。

Rage, such as I'm describing, such as the way I used to experience it and probably as used to experience it, the more it explodes, the bigger it gets.

我所描述的憤怒，就像我過去的經歷，以及你可能也經歷過的，越是爆發，它就變得越大。

Sorry, no, I was just reinforcing that by saying, you know, I've worked with certain therapists who've said, you know, punch a pillow, express the rage.

抱歉，不是的，我只是在強調，你知道，我曾和一些治療師合作過，他們說，你知道，去打枕頭，表達你的憤怒。

Let it just pass through you like the wind.

But that isn't, in fact, what happens with me.

但事實上，這不是發生在我身上的事。

It actually magnifies and intensifies and extends this feeling exactly, because it recruits more brain circuits into its service.

它實際上會放大、加劇並延長這種感覺，因為它會招募更多的大腦系統來為它服務。

So that's the difference between healthy anger, on the one hand, which is essential boundary defense.

所以，這就是健康的憤怒，一方面，它是一種基本的界線防禦。

And by the way, so much parenting advice in this culture tells parents to force kids to suppress their anger.

順帶一提，這個文化中有太多育兒建議告訴父母要強迫孩子壓抑他們的憤怒。

And there's healthy anger, then there's that rage that you and I have both experienced that to work with that.

有健康的憤怒，然後有你和我都有過的、那種暴怒，要處理那種情緒。

Look, if you're going to punch a human being and there's a pillow to punch instead, better to punch the pillow, right?

看看，如果你要打人，但旁邊有個枕頭可以打，打枕頭比較好，對吧？

But as a technique of dealing with it, no, that's not how you learn to process that rage, because it needs to be processed.

但作為一種處理方法，不行，那樣學不會處理那種憤怒，因為它需要被處理。

What is a more effective prescription or one possible way of thinking about it or approaching it?

有什麼更有效的方法，或是思考或著手處理的一個可能途徑嗎？

Well, if I was working with you, I would encourage you to fully experience the body experience of rage, what's happening in your body.

嗯，如果我跟你一起工作，我會鼓勵你全然體驗憤怒的身體感受，你的身體裡發生了什麼。

And you'll find that it's not just an idea in your head.

你會發現它不只是一個腦袋裡的念頭。

It's something that dominates your visceral experience of yourself.

它會主宰你對自己的內臟感受。

Your muscles, your breathing, your abdomen, your entire nervous system.

你的肌肉、你的呼吸、你的腹部、你的整個神經系統。

And there's ways of just helping you experience it.

Experience it by recognizing, raising the awareness of being with it.

透過覺察、提高與它同在的意識來體驗它。

Now that there's a wonderful Buddhist lineage, spiritual teacher, meditation teacher, called Tara Brahman, who talks about rain recognize, allow, investigate, and

現在有一位很棒的佛教傳承、心靈導師、冥想老師，叫做 Tara Brahman，她談到雨滴的覺察、允許、探究，以及

Oh, yeah, this is happening to me right now.

哦，對，這件事現在就發生在我身上了。

I'm going to allow it, not along it in the sense of I'm going to act it out on somebody else, but

我會允許它，不是那種我會對別人表現出來的「沿著它走」，而是

I'm going to be with the experience and then investigate.

我會與這個體驗同在，然後探究。

And then nurture that little person that had to suppress all that rage.

然後去滋養那個不得不壓抑所有憤怒的小孩。

in other words, there's ways of working with it through the body that doesn't involve either suppressing it or acting it out, but

也就是說，有方法可以透過身體來處理它，而不是壓抑它或表現出來，而是