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  • Translator: Carolina Parodi Reviewer: Ellen Maloney

    「我是一個高度敏感的人」

  • I'm a highly sensitive person.

    當我說這句話時你會先想到什麼?

  • What is the first thing you think about when I tell you that?

    我一定很害羞或很內向?

  • That I must be shy and introverted?

    或者很情緒化?

  • Or perhaps very emotional?

    或甚至是你覺得在我旁邊時 就必須得躡手躡腳?

  • Or maybe even that you need to walk on eggshells around me?

    大多數人一想到敏感的人

  • The common assumption about highly sensitive people

    就認為他們是虛弱、脆弱的生物

  • is that we are somehow weak and fragile creatures

    認為他們是屬於生來不幸的那群人

  • who picked a losing ticket in the genetic lottery of life.

    當你搜尋「敏感」兩字時 就會看到這些刻板印象

  • You can see this in action when you google the word "sensitive."

    你會看到牙痛、皮膚起疹子的照片

  • You will see images of toothache, irritated skin,

    (笑聲)

  • (Laughing)

    或是凋萎的蒲公英,還有哭泣的人

  • wilted dandelions, and crying people.

    「敏感」的人際公關做的還真不好

  • Sensitivity clearly has a PR problem.

    (笑聲)

  • (Laughter)

    今天我要來改變這一點

  • Today I want to help change that.

    你現在可能在想 高度敏感是什麼樣的感覺?

  • Maybe by now you're wondering what is it like to be highly sensitive?

    我要你們想像一下 將你的感官知覺提升到最高

  • I invite you to imagine living with all your senses on high alert.

    內心世界也活躍無比

  • You also have a vivid inner world,

    你的各種情緒也被放大

  • where all of your emotions are magnified.

    悲傷時有如深淵谷底 開心時有如躍上歡樂雲霄

  • Sadness is a deep sorrow, and joy is pure ecstasy.

    你的關心會超脫理性

  • You also care beyond reason

    且你的同理心沒有界線

  • and empathize without limits.

    想像你的身心 隨時滲透在周遭環境之中

  • Imagine being in permanent osmosis with everything around you.

    高度敏感的人常聽到這些話:

  • Highly sensitive people often hear things like:

    「你太敏感了」

  • "You are too sensitive,"

    「別把每件事都往心頭放」

  • "Stop taking everything to heart,"

    或是我最愛的版本 「你真的需要堅強起來」

  • or my favorite, "You should really toughen up."

    這些話的核心訊息非常清楚:

  • The fundamental message is clear:

    高度敏感是一種極度缺陷

  • to be highly sensitive is to be highly flawed.

    我以前的觀念就是這樣

  • I used to agree with that.

    我常想我應該戴著一些警示標語

  • I always thought I should come with some sort of warning sign

    或聲明:「注意:高度敏感」

  • or a disclaimer: "careful; highly sensitive."

    現在讓我分享一些

  • Now, let me share with you

    作為高度敏感人士可以得到的特權

  • a few of the perks of being a highly sensitive person.

    第一,我有一個非常過度活躍的心

  • For one, I have an intensely overactive mind,

    很難冷靜下來

  • which means it's impossible to switch off.

    這也意味者失眠是我的好朋友

  • That also means that insomnia is my best friend.

    你可以想像這在 TED 演講前 真是一大優點

  • As you can imagine, that is particularly handy the night before a TED talk.

    (笑聲)

  • (Laughing)

    而且我也沒辦法看恐怖或暴力電影

  • Also I cannot watch scary or violent movies

    因為那些影像會一直殘留在我心裡

  • because the images haunt me forever

    我記得小時候 看了「大白鯊」這部電影

  • I remember when I was a child, I watched the movie "Jaws".

    我還因此受了創傷

  • It traumatized me so much

    連游泳池附近都不敢去 更不過說海邊了

  • that I was unable to go near a swimming pool,

    這創傷延續了好幾年

  • let alone the sea, for several years.

    還有更丟臉的

  • And, embarrassingly enough,

    一旦提到旅行或是飯店的床的話題 我小時候的綽號「豌豆公主」

  • I do my childhood nickname of "Princess of the Pea" proud

    就會完全彰顯它的意義

  • when it comes to traveling and hotel beds.

    床墊不能太硬或太軟 只能恰到好處

  • The mattress should be not too hard, not too soft; it has to be just right.

    我爸曾經開玩笑地跟我提議

  • My father once jokingly recommended

    我應該要帶著自己的床和枕頭去旅行

  • that I should simply start traveling with my own bed and pillow

    才能免去這些旅行上的麻煩

  • to avoid any future travel hassles.

    (笑聲)

  • (Laughing)

    我常想「這樣有為我帶來好處嗎?」

  • I often wondered, "what good could it possibly do me to be this way?"

    我漸漸體會到敏感帶來的好處

  • Well, the gifts of sensitivity slowly crept up on me.

    我漸漸愛上我可以很輕鬆地 與他人產生連結這個優點

  • I've come to learn to love that I deeply and easily connect with others

    還有我厲害的直覺 就像是絕對可靠的衛星導航

  • and also that I have a strong intuition that guides me like an infallible GPS.

    直到我在 25 歲時讀到一本書

  • It was only at the age of 25 that I came across a book

    改變了我的人生

  • that changed my life:

    伊蓮·艾倫博士寫的《敏感元素— 用敏感特質塑造成功的人生 》

  • "The Highly Sensitive Person" by Dr. Elaine Aron.

    我生活中極具技術色彩的體驗 終於有了名字

  • I could finally put a name

    給予我希望,因為有其他人跟我一樣

  • to my overwhelmingly technicolor experience of life,

    作者在這本書裡描述 簡稱 HSP 的高度敏感人群

  • and it gave me hope that there were others like me.

    擁有「感官處理敏感性」的基因特點

  • In this book she describes highly sensitive people, or in short HSPs,

    有點難念

  • as people who have a genetic trait of sensory processing sensitivity.

    出乎意料,總人口中 有 15 至 20% 的人屬於 HSP

  • That's quite a mouthful.

    作者用了優美的簡稱 「DOES」

  • And, surprisingly, 15 - 20% of the population is HSP.

    來總括 HSP 的特殊個性

  • Now, she uses the wonderful acronym "DOES" to summarize the core traits of HSPs.

    「D」代表「處理深度」

  • The "D" stands for "depth of processing".

    HSP 擁有深入分析 一切事物的超強能力

  • As HSPs, we have a phenomenal ability to deeply analyze absolutely everything.

    我最喜歡的例子 就是「中式餐館症候群」

  • My favorite example for this is what I call "Chinese restaurant syndrome."

    (笑聲)

  • (Laughing)

    通常我們可以花上一個小時 看完 40 頁的菜單

  • Basically, we can take up to an hour to read the entire 40-page menu,

    但到最後我們很有可能只點最愛的菜

  • despite the fact that we will very likely order our favorite dish anyway.

    (笑聲)

  • (Laughing)

    「O」 則是「過度刺激」

  • The "O" stands for "overstimulation".

    我們很容易被周遭環境影響

  • We get quickly overwhelmed by the world around us.

    我生於巴伐利亞 我熱愛啤酒節這個活動

  • Now, I'm Bavarian and I love our Oktoberfest,

    但我在那兒待上一小時後 就必須得離開

  • but I actually have to leave after an hour

    因為我受不了

  • because I get completely overpowered

    烤雞與棉花糖混合的味道

  • by the mix of roast chicken smells with candy floss,

    還有那吵雜的歌聲、龐大的人群

  • and the cacophony of songs and the massive crowds.

    對我的感官來說太過刺激了

  • It is too much for my senses.

    「E」是「同理心」 HSP 與他人感同身受

  • The "E" stands for "empathy"; HSPs feel what others feel.

    就像一句希伯來諺語:

  • It's like that old Hebrew saying:

    「當一個人哭,另一個人有如嚐到鹽巴」

  • "When one cries, the other tastes salt."

    最後的「S」代表「細微之處的感受」

  • Lastly, the "S" stands for "awareness of subtleties".

    HSP 就像頻率寬廣的感受器 可以察覺微小之處

  • HSPs are like a finely tuned sensor; they can pick up on the minutest things.

    但壞處是 他們的天性驅使他們

  • Unfortunately, that means that they are also the kind of people

    在凌晨三點吵醒你

  • who will wake you up at three A.M.

    告訴你他聽到 兩層樓下的廚房水龍頭

  • to tell you that they hear a tap dripping in the kitchen

    在滴水的聲音

  • two floors down.

    從這裡你可以知道 HSP 的過度反應不僅限於情緒方面

  • As you can see, being an HSP is about far more than emotional reactivity.

    我也想解決兩個大家不願面對

  • I would like to address the two big elephants in the room

    有關 HSP 刻板印象的問題

  • when it comes to HSP stereotypes.

    第一個是 HSP 想必 是隱密的內向者

  • The first assumption is that HSPs must be undercover introverts

    想為自己取個很酷的名字

  • that wanted a fancier name.

    事實上有 30% 的 HSP 是外向者

  • (Laughter)

    這就表示我們無法輕易地將他們

  • The fact of the matter is, 30% of HSPs are actually extroverts,

    歸類在「安靜的旁觀者」這個分類

  • which means we cannot park them

    HSP 包含各形各色的人

  • in the convenient "quiet wallflower" category,

    第二個是 HSP 個性有點陰柔的印象

  • HSPs come in many shades of pastel.

    很多人認為 HSP 都是女性

  • Secondly, because of the supposed femininity of HSP traits,

    這可能會讓你驚訝

  • many assume that HSPs are women.

    事實上有 50% 的 HSP 是男性

  • It may come as a surprise that 50% of HSPs are, in fact, men.

    從社會觀感來看 男性天生不應該感性

  • In our society, men are not supposed to be sensitive

    應該是競爭性強的強勢天性

  • but aggressive and competitive.

    可惜的是男性可以 同時是感性和強壯的觀念

  • Sadly, the notion that men can be both sensitive and strong

    還是不被多數人接受

  • is still too much of an alien concept.

    現在是個告訴你們的好時機

  • Now, it is a good time to tell you

    我不認為 HSP 比別人好或不好

  • that I don't think HSPs are better or worse than anyone else;

    就只是人各有異

  • they are simply different.

    儘管有傳聞,我也想指出

  • I would also like to point out that despite the rumors,

    他們不是獨特、可享特權待遇的人

  • that they are not members of "The Special Snowflake Society",

    同時 HSP 彼此之間 沒有特殊暗號來分辨彼此

  • and also, HSPs don't have a secret handshake to identify each other either.

    (笑聲)

  • (Laughing)

    HSP 其實跟大家都相同

  • HSPs are like everyone else

    只是他們對世界的感受

  • except that they experience the world

    更加鮮明

  • in a more vivid way.

    如果你認為所有的 HSP 個性都一樣

  • And if you think that all HSPs are alike,

    這是不正確的

  • that is not true;

    沒有兩位 HSP 會是一模一樣的個性

  • no two HSPs are the same.

    每一位 HSP 都有自己 獨特的感官特徵

  • Every HSP has their own unique sensitive fingerprint

    以及其他辨識標記

  • alongside other identity markers

    像是性別、種族、文化與個人背景

  • like gender, ethnicity, and cultural and personal background.

    我也要指出 HSP 不是一種疾病

  • I would also like to point out that being an HSP is not an illness,

    也不是一種選擇

  • and it is also not a choice.

    它是伴隨基因來的特質

  • It is a genetic trait.

    我們本質上個性溫和

  • We are essentially born to be mild.

    每次有人對 HSP 說 「你太敏感了」的時候

  • Everytime you tell an HSP they are "too sensitive",

    就像對有藍眼睛的人說 「你眼睛太藍了」

  • it's like telling someone with blue eyes that their eyes are too blue.

    而且也有可能

  • Chances are,

    無論你有多常這樣說他們

  • no matter how often you tell them,

    回視你的還是那始終不變的藍眼睛

  • you'll still have the same blue eyes looking back at you.

    社會上的觀念認為敏感是一種缺陷

  • As a society, we have come to think of sensitivity as a flaw;

    是一種不幸又情緒化的致命弱點

  • an unfortunate, emotional Achilles heel,

    阻礙我們朝著更樂觀、更超脫、 更中立客觀的方向前進

  • that tempers with our ability to become evermore optimized, detached, and robotic.

    我們總是過於貶低理想主義者、 夢想家、創作家

  • We all too readily belittle the idealists, the dreamers, and the creators.

    但這並非一成不變的道理

  • This was, however, not always the case.

    幾百年前的慈善家、哲學家、 詩人、藝術家與畫家

  • In previous centuries, philanthropists, philosophers, poets, artists, and painters

    都因他們「感官上」的貢獻 備受社會崇敬

  • were all venerated for their sensitive contribution to society.

    如果沒有達文西或莫札特 我們會變成什麼文明?

  • Who would we be without Leonardo Da Vinci or without a Mozart?

    沒有尼恩或巴爾札克

  • Without Anaïs Nin or Balzac?

    沒有德雷莎修女或甘地呢?

  • Or Mother Teresa or Ghandi?

    我們的世界必然更為黑暗

  • Our world would certainly be a shade darker.

    然而,我不是說 HSP 都是 塑造這個世界的天才

  • Now, I'm not suggesting that all HSPs are geniuses that shape the world.

    但大多數的 HSP

  • But, most HSPs have a genuine urge to create connection and meaning.

    天生喜歡創造連結與意義

  • Because they feel every pain they see,

    因為他們能感受到他人的痛處

  • they want to elevate the forgotten and save the misfortunate.

    他們想要喚醒被遺忘的事物 拯救不幸的那一群人

  • When HSPs try to hide their sensitivity to fit in,

    當 HSP 為了融入大眾 而隱藏自身的敏感

  • we all lose.

    這時就是所有人的損失

  • For would a society not be poorer

    社會是否會變得更貧窮

  • that lacks the beating heart of sensitive creation?

    如果少了高度敏感族群 滿腔情懷的創造力?

  • That discredits imagination, intuition, and empathy?

    變得不信任想像力、直覺或同情心?

  • I believe so.

    我相信會

  • That is why I think we need to urgently start

    這就是為什麼我們必須趕緊開始來

  • to accept and appreciate sensitivity

    接受、珍惜「敏感力」

  • for the temperature regulating effect it has on an often hot headed world.

    因為它是個恆溫機制 來為這時常一頭熱的世界降溫

  • I believe we're all sensitive

    我相信我們都是敏感的

  • to different degrees and in different ways.

    只是敏感程度、方式不一樣

  • HSPs are simply at the far end of the spectrum.

    HSP 僅僅是位在這個光譜的極端

  • That is why how we think and talk about sensitivity concerns all of us.

    這就是為什麼我們如何 看待「敏感力」會關乎到所有人

  • We need to come together as a society

    做為一個社會我們必須團結

  • to rewrite the negative cultural narrative about sensitivity,

    重寫對於敏感力的負面概念

  • and turn it into a positive one.

    轉換為正面的概念

  • We need to erase the notion that sensitivity is a weakness

    我們必須拋棄 「敏感就是脆弱」這個想法

  • to finally benefit from its many strengths.

    才能獲得敏感所帶來的各種優勢

  • By doing so, we will create an environment

    這樣子我們才能創造出

  • where everybody is safe to express their softer side,

    每個人都能安心表達 自身柔軟面的環境

  • not just HSPs.

    不僅僅是 HSP 而已

  • How can we go back to creating more positive awareness

    如何才能為「敏感」創造 更正面的觀念和更高的接受度呢?

  • and acceptance for sensitivity?

    我認為最要緊的是 先從學校與工作場合著手

  • On a public level,

    學校體制中 我們必須要有更好的教師訓練

  • I believe the two most urgent changes need to happen in schools and workplaces.

    來認識並了解高敏感學童

  • In schools, we need to better train our teachers

    傳統上來自於父母、老師

  • to recognize and understand sensitive children.

    所寄望孩子們更堅強、 更能應付這刻薄社會、

  • And for parents and teachers alike,

    從而存活下來的這一片好心

  • the often well-meant desire to toughen them up,

    則必須停止

  • to survive in the big, mean world out there,

    我們不能讓一個本性溫和的孩子 硬是帶上兇猛的面具

  • needs to stop.

    從公司的角度來看

  • We should not try to force sheep into wolves' clothing.

    現有的工作文化對於 那些鐵手腕的人來得有利

  • On a corporate level,

    因為高敏感族群

  • the system is set up to favor those with steel elbows.

    通常來說態度較溫和 也比較合群

  • Because sensitive people

    相對來說較不好爭

  • typically are more soft spoken and co-operative

    他們在職位升遷上進度也比較緩慢

  • instead of competitive,

    要改變現狀的話

  • they often get left behind on the corporate ladder.

    必須要有一個各種性格 都可以開花結果的新環境

  • To change this,

    並非由少數性格獨享

  • we need to create an environment where all personality types can flourish,

    我之所以相信

  • and not just a select few.

    企業一旦讓敏感人士 成為策略團隊的一員

  • That is why I believe,

    就可以從中獲得最大利益

  • for corporations, it is in their own best interest

    因為沒有敏感人士 企業將不會有創新

  • to invite sensitive people to the table.

    完整性、還有最後...人性

  • Because without sensitives they risk lacking innovation,

    從個人角度來看

  • integrity, an, ultimately, humanity.

    我們都有影響力

  • On a personal level,

    只要不再去另眼看待

  • we can all make an impact

    敏感人士與我們的些微差異

  • simply by refraining from judging the delicate difference

    下一次你想要跟別人說 「你太敏感了」

  • of the sensitives around us.

    我想要你暫停這個想法

  • The next time you feel like telling someone, "You're too sensitive!"

    把這念頭轉化為同理心

  • I would ask you to stop and pause.

    你會發現一旦開始接受 會讓你們兩人都感到振奮

  • Fill that pause with understanding.

    我要對 HSP 各位夥伴說

  • You will see that the simple act of acceptance will uplift both of you.

    接受你的心,無所畏懼做自己

  • To my fellow HSPs, I say:

    別再故作堅強

  • Take heart and be unashamedly yourselves.

    別再躲藏,你最原始的心很美

  • Stop trying to toughen up.

    別覺得自己格格不入

  • Stop hiding; you're beautiful as you are.

    因為真正的責任不在於你

  • Don't feel weird,

    而是這個將墮落、暴力、 貪婪視為正道的世界

  • because it's not you who can be considered wrong

    而是這個世界 將墮落、暴力、貪婪視為正道

  • but rather a world in which corruption,

    克里希那穆提曾說

  • violence, and greed are the norm.

    「丈量健康的尺

  • As Krishnamurti said,

    不該為了迎合徹底敗壞的社會 來調整刻度」

  • "It is no measure of health

    當我還是小女孩時

  • to be well adjusted to a profoundly sick society."

    我很喜歡在後院追著蝴蝶玩

  • When I was a little girl,

    我很欣賞它們的脆弱之美

  • I loved chasing butterflies in our garden

    我深感到必須要保護它們

  • and I admired their fragile beauty.

    我決定用玻璃瓶來抓住它們

  • I felt a deep urge to protect them,

    用花草來餵食

  • so I decided to trap them in little mason jars

    把他們好好地安置在我房間

  • filled with grass and flowers,

    我很快就了解到

  • to keep them safe with me in my room.

    蝴蝶並不喜歡被囚禁

  • I quickly understood:

    我也了解到牠們並不需要被拯救

  • butterflies do not like captivity.

    蝴蝶為自然生態系統 帶來的鮮明色彩

  • This made me understand: they did not need to be rescued,

    就必須與自然同在

  • Their colorful contribution to the natural ecosystem

    同樣地

  • was exactly as it should be.

    HSP 不應躲藏起來

  • Similarly,

    藏在保護溫室中逃避這世界的痛楚

  • HSPs should not hide away

    HSP 必須要站出來

  • from the pain of this world in a protective incubator.

    並與每個人分享 他們所被賦予的敏感能力

  • It is their role to step up and share

    我相信身為人類

  • their sensitive gifts with all of us.

    我們由敏感與同情心團結在一起

  • I believe, as humans, we are all united

    我不相信只有 HSP 才能 付出關懷、帶來改變

  • by our experience of sensitivity and empathy.

    我們正面臨一場嚴肅的政治、

  • Also I don't believe you need to be an HSP to care and to make a difference.

    文化與環境的挑戰

  • We are facing grave political,

    現在,比較以往

  • cultural, and environmental problems today.

    我們更需要敏感心靈所帶來的貢獻

  • Now, more than ever,

    來為前方艱難的困境 鋪上更平緩的道路

  • we need the contribution of sensitive minds and hearts

    我們越能讓自己

  • to pave a path for troubled times ahead.

    與內心深處的敏感力連結

  • The more we all allow ourselves

    我們就越能療癒自己 撫平地球所受的傷害

  • to connect to our innate sensitive gifts,

    我從約翰·藍儂獲得靈感

  • the more we can heal ourselves and the planet we live on.

    他寫出了有史以來大概最敏感的聖歌

  • Inspired by John Lennon -

    《Imagine》

  • who perhaps wrote the biggest sensitivity anthem of all times

    讓我做個總結:

  • with "Imagine" -

    請別說我是夢想家