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