This could be why you're depressed or anxious | Johann Hari | TED

Translator: Elda Indria Sari Reviewer: Karen Winardi

For a really long time,

Untuk waktu yang lama,

I had two mysteries that were hanging over me.

ada dua misteri yang menggangguku.

I didn't understand them

Aku tak memahaminya

and, to be honest, I was quite afraid to look into them.

dan terus terang, aku agak takut untuk mencari tahu.

The first mystery was, I'm 40 years old,

Yang pertama, umurku 40 tahun,

and all throughout my lifetime, year after year,

dan sepanjang hidupku, tahun demi tahun

depresi dan kecemasan serius telah meningkat

serious depression and anxiety have risen,

in the United States, in Britain,

di Amerika, Britania Raya,

and across the Western world.

dan di seluruh dunia Barat.

And I wanted to understand why.

Aku ingin tahu kenapa.

Kenapa ini terjadi pada kita?

Why is this happening to us?

Why is it that with each year that passes,

Kenapa seiring berjalannya tahun,

more and more of us are finding it harder to get through the day?

makin banyak dari kita yang kesulitan melewati hari?

And I wanted to understand this because of a more personal mystery.

Aku ingin memahaminya karena misteri yang bersifat pribadi.

When I was a teenager,

Waktu remaja,

I remember going to my doctor

aku ingat pergi ke dokter

dan menjelaskan ada rasa sakit yang mengalir dari tubuhku.

and explaining that I had this feeling, like pain was leaking out of me.

I couldn't control it,

Aku tak bisa mengendalikannya

I didn't understand why it was happening,

Aku tak mengerti kenapa itu terjadi

I felt quite ashamed of it.

Aku merasa malu karenanya.

And my doctor told me a story

Dokterku pun bercerita

that I now realize was well-intentioned,

yang kusadari kini maksudnya baik,

but quite oversimplified.

tapi terlalu menggampangkan.

Not totally wrong.

Tak sepenuhnya keliru.

My doctor said, "We know why people get like this.

Dia berkata, "Kami tahu kenapa bisa begini.

Some people just naturally get a chemical imbalance in their heads --

Beberapa orang memiliki ketidakseimbangan kimia secara alami dalam kepala mereka --

you're clearly one of them.

kau jelas salah satunya.

All we need to do is give you some drugs,

Kau hanya perlu obat-obatan

yang akan menormalkan keseimbangan kimiamu."

it will get your chemical balance back to normal."

So I started taking a drug called Paxil or Seroxat,

Jadi aku mulai minum Paxil atau Seroxat,

it's the same thing with different names in different countries.

obat yang sama hanya namanya berbeda di negara lain.

Aku merasa lebih baik dan bersemangat.

And I felt much better, I got a real boost.

But not very long afterwards,

Tapi tak lama kemudian, rasa sakit itu datang lagi.

this feeling of pain started to come back.

So I was given higher and higher doses

Mereka memberiku dosis lebih tinggi

until, for 13 years, I was taking the maximum possible dose

sampai selama 13 tahun, aku minum dosis maksimal yang diizinkan secara hukum.

that you're legally allowed to take.

And for a lot of those 13 years, and pretty much all the time by the end,

Selama 13 tahun tersebut, dan hampir sepanjang waktu,

I was still in a lot of pain.

Aku masih kesakitan.

And I started asking myself, "What's going on here?

Aku mulai bertanya-tanya, "Apa yang terjadi?

Because you're doing everything

Kau sudah lakukan semua yang dikatakan kisah yang mendominasi budaya --

you're told to do by the story that's dominating the culture --

why do you still feel like this?"

kenapa kau masih merasa begini?"

So to get to the bottom of these two mysteries,

Untuk memecahkan kedua misteri ini,

for a book that I've written

demi buku yang kutulis, aku melakukan perjalanan keliling dunia,

I ended up going on a big journey all over the world,

aku menempuh lebih dari 40 ribu mil.

I traveled over 40,000 miles.

I wanted to sit with the leading experts in the world

Aku ingin berdiskusi dengan para ahli di dunia

about what causes depression and anxiety

tentang penyebab depresi dan kecemasan dan solusinya

and crucially, what solves them,

and people who have come through depression and anxiety

serta mereka yang berhasil melewatinya dalam berbagai cara.

and out the other side in all sorts of ways.

And I learned a huge amount

Aku belajar banyak dari orang-orang luar biasa yang kukenal di perjalanan.

from the amazing people I got to know along the way.

But I think at the heart of what I learned is,

Inti dari apa yang kupelajari adalah,

so far, we have scientific evidence

sejauh ini kita punya bukti ilmiah

for nine different causes of depression and anxiety.

untuk sembilan penyebab depresi dan kecemasan.

Two of them are indeed in our biology.

Dua di antaranya ada dalam tubuh kita.

Your genes can make you more sensitive to these problems,

Faktor genetik bisa membuatmu lebih peka, namun tak menentukan nasibmu.

though they don't write your destiny.

And there are real brain changes that can happen when you become depressed

Ada perubahan nyata dalam otak ketika kau depresi

that can make it harder to get out.

yang membuatmu lebih sulit sembuh.

But most of the factors that have been proven

Tapi sebagian besar faktor yang terbukti menyebabkan depresi dan kecemasan

to cause depression and anxiety

are not in our biology.

tidak ada dalam tubuh kita.

They are factors in the way we live.

Mereka faktor dalam cara hidup kita.

And once you understand them,

Begitu kau memahaminya,

it opens up a very different set of solutions

itu akan membuka berbagai solusi berbeda

that should be offered to people

yang harus ditawarkan bersama dengan opsi berupa antidepresan kimiawi.

alongside the option of chemical antidepressants.

For example,

Contohnya,

if you're lonely, you're more likely to become depressed.

jika kau kesepian, kau akan cenderung depresi.

If, when you go to work, you don't have any control over your job,

Ketika kau bekerja dan tak punya kendali atas pekerjaanmu,

you've just got to do what you're told,

kau hanya diperintah,

you're more likely to become depressed.

kau akan cenderung depresi.

If you very rarely get out into the natural world,

Jika kau jarang keluar ke alam terbuka,

kau akan cenderung depresi.

you're more likely to become depressed.

And one thing unites a lot of the causes of depression and anxiety

Ada satu hal yang yang menyatukan banyak sebab depresi dan kecemasan.

that I learned about.

Not all of them, but a lot of them.

Tidak semuanya, tapi banyak.

Everyone here knows

Semua di sini tahu,

you've all got natural physical needs, right?

kalian punya kebutuhan fisik alami, kan?

Obviously.

Tentu saja.

You need food, you need water,

Kau butuh makanan, air,

you need shelter, you need clean air.

tempat berlindung, udara bersih.

If I took those things away from you,

Jika aku mengambilnya darimu, kau akan ada dalam masalah.

you'd all be in real trouble, real fast.

But at the same time,

Tapi di waktu yang sama,

every human being has natural psychological needs.

setiap manusia memiliki kebutuhan psikologis yang alami.

You need to feel you belong.

Kau butuh merasa punya tempat.

You need to feel your life has meaning and purpose.

Kau butuh hidupmu berarti dan punya tujuan.

You need to feel that people see you and value you.

Kau butuh diperhatikan dan dihargai.

You need to feel you've got a future that makes sense.

Kau butuh masa depan yang masuk akal.

And this culture we built is good at lots of things.

Budaya yang kita bangun ini baik di banyak hal.

And many things are better than in the past --

Banyak yang lebih baik dari masa lalu.

I'm glad to be alive today.

Tapi kita jadi semakin kurang pandai

But we've been getting less and less good

dalam memenuhi kebutuhan psikologis yang mendasar.

at meeting these deep, underlying psychological needs.

And it's not the only thing that's going on,

Tak hanya itu, tapi itulah alasan utama krisis ini terus meningkat.

but I think it's the key reason why this crisis keeps rising and rising.

And I found this really hard to absorb.

Ini sangat sulit kupahami.

I really wrestled with the idea

Aku bergumul dengan ide

of shifting from thinking of my depression as just a problem in my brain,

untuk mengubah pandangan tentang depresi sebagai masalah di otak saja

to one with many causes,

menjadi banyak penyebab, termasuk cara hidup kita.

including many in the way we're living.

And it only really began to fall into place for me

Semuanya mulai menjadi jelas

when one day, I went to interview a South African psychiatrist

ketika aku mewawancarai seorang psikiater dari Afrika Selatan

named Dr. Derek Summerfield.

bernama dokter Derek Summerfield.

He's a great guy.

Dia pria hebat.

And Dr. Summerfield happened to be in Cambodia in 2001,

Dokter Summerfield kebetulan ada di Kamboja tahun 2001,

when they first introduced chemical antidepressants

ketika antidepresan kimiawi pertama kali dikenalkan pada warga di negara itu.

for people in that country.

And the local doctors, the Cambodians, had never heard of these drugs,

Para dokter lokal, orang Kamboja, tidak pernah mendengar obat ini,

so they were like, what are they?

jadi mereka bertanya dan dia menjelaskan.

And he explained.

And they said to him,

Mereka lalu berkata,

"We don't need them, we've already got antidepressants."

"Kami tak membutuhkannya, kami sudah punya antidepresan."

And he was like, "What do you mean?"

"Apa maksudmu?"

He thought they were going to talk about some kind of herbal remedy,

Dia pikir yang mereka maksud adalah semacam obat herbal,

like St. John's Wort, ginkgo biloba, something like that.

seperti St. John's Wort, ginkgo, biloba, dan semacamnya.

Instead, they told him a story.

Mereka malah bercerita.

There was a farmer in their community who worked in the rice fields.

Ada petani di komunitas mereka yang bekerja di ladang padi.

And one day, he stood on a land mine

Suatu hari, dia berdiri di ladang ranjau peninggalan perang dengan Amerika

left over from the war with the United States,

and he got his leg blown off.

dan kakinya terkena ledakan.

So they him an artificial leg,

Mereka memberinya kaki palsu, dan dia kembali bekerja di ladang padi.

and after a while, he went back to work in the rice fields.

Tapi, bekerja di air sangat menyakitkan jika kau memiliki anggota tubuh buatan.

But apparently, it's super painful to work under water

when you've got an artificial limb,

and I'm guessing it was pretty traumatic

kurasa cukup traumatis kembali bekerja di ladang tempat kakinya meledak.

to go back and work in the field where he got blown up.

The guy started to cry all day,

Pria itu mulai menangis sepanjang hari,

he refused to get out of bed,

dia tak mau bangun dari tempat tidur, dia mengalami semua gejala depresi klasik.

he developed all the symptoms of classic depression.

The Cambodian doctor said,

Dokter Kamboja berkata,

"This is when we gave him an antidepressant."

"Saat itulah kami memberinya antidepresan."

And Dr. Summerfield said, "What was it?"

Summerfield berkata, "Apa itu?"

They explained that they went and sat with him.

Mereka bilang mereka duduk bersamanya.

They listened to him.

Mereka mendengarkannya.

They realized that his pain made sense --

Mereka sadar penderitaannya beralasan,

it was hard for him to see it in the throes of his depression,

sulit baginya untuk melihat hal itu karena depresinya,

but actually, it had perfectly understandable causes in his life.

tapi sebenarnya hal itu berpengaruh pada kehidupannya.

One of the doctors, talking to the people in the community, figured,

Salah satu dokter yang berbicara di komunitas itu menduga,

"Jika kita belikan dia seekor sapi,

"You know, if we bought this guy a cow,

he could become a dairy farmer,

dia bisa menjadi peternak sapi perah,

he wouldn't be in this position that was screwing him up so much,

dia tak perlu ada di posisi ini,

dia tak harus bekerja di ladang padi."

he wouldn't have to go and work in the rice fields."

Jadi mereka membelikan dia sapi.

So they bought him a cow.

Dalam beberapa minggu tangisnya berhenti,

Within a couple of weeks, his crying stopped,

within a month, his depression was gone.

dalam sebulan, depresinya hilang.

They said to doctor Summerfield,

Mereka berkata ke Summerfield, "Sapi itu adalah antidepresan,

"So you see, doctor, that cow, that was an antidepressant,

that's what you mean, right?"

itu kan maksudmu?"

(Tertawa)

(Laughter)

(Tepuk tangan)

(Applause)

If you'd been raised to think about depression the way I was,

Jika kau dibesarkan sepertiku dan sebagian besar orang di sini,

and most of the people here were,

that sounds like a bad joke, right?

itu seperti lelucon buruk, 'kan?

"Aku ke dokter untuk antidepresan, dia memberiku seekor sapi."

"I went to my doctor for an antidepressant,

she gave me a cow."

But what those Cambodian doctors knew intuitively,

Tapi apa yang para dokter Kamboja itu tahu secara intuitif,

based on this individual, unscientific anecdote,

berdasarkan anekdot individual yang tidak ilmiah ini

is what the leading medical body in the world,

adalah apa yang WHO, badan medis terkemuka dunia,

the World Health Organization,

has been trying to tell us for years,

telah coba sampaikan selama bertahun-tahun

based on the best scientific evidence.

berdasarkan bukti ilmiah terbaik.

If you're depressed,

Jika kau depresi,

if you're anxious,

jika kau cemas,

you're not weak, you're not crazy,

kau tidak lemah, kau tidak gila,

you're not, in the main, a machine with broken parts.

kau bukan mesin dengan onderdil yang rusak.

You're a human being with unmet needs.

Kau manusia dengan kebutuhan yang tidak terpenuhi.

And it's just as important to think here about what those Cambodian doctors

Penting bagi kita memikirkan tentang apa yang tidak dikatakan

and the World Health Organization are not saying.

oleh para dokter di Kamboja dan WHO.

They did not say to this farmer,

Mereka tidak berkata pada si petani,

"Hey, buddy, you need to pull yourself together.

"Hei, kawan, kau harus tenang.

It's your job to figure out and fix this problem on your own."

Kau harus mencari jalan keluar sendiri."

On the contrary, what they said is,

Sebaliknya, mereka mengatakan,

"We're here as a group to pull together with you,

"Kita di sini sebagai satu kelompok untuk bergabung bersamamu,

so together, we can figure out and fix this problem."

jadi kita bisa mencari jalan keluarnya bersama-sama."

This is what every depressed person needs,

Inilah yang penderita depresi butuhkan,

and it's what every depressed person deserves.

dan yang layak mereka dapatkan.

This is why one of the leading doctors at the United Nations,

Ini kenapa salah satu dokter terkemuka di PBB dalam pernyataannya

in their official statement for World Health Day,

di Hari Kesehatan Dunia tahun 2017 mengatakan,

couple of years back in 2017,

said we need to talk less about chemical imbalances

kita perlu mengurangi bicara soal ketidakseimbangan kimia

and more about the imbalances in the way we live.

dan lebih kepada ketidakseimbangan cara hidup kita.

Drugs give real relief to some people --

Obat bisa membantu sebagian orang, mereka membantuku untuk sementara,

they gave relief to me for a while --

but precisely because this problem goes deeper than their biology,

tapi karena masalah ini lebih dalam dari sekedar biologis,

the solutions need to go much deeper, too.

solusinya juga harus lebih mendalam.

But when I first learned that,

Ketika aku baru tahu,

I remember thinking,

aku ingat untuk berpikir,

"OK, I could see all the scientific evidence,

"OK, aku bisa lihat bukti ilmiahnya, aku membaca banyak studi,

I read a huge number of studies,

I interviewed a huge number of the experts who were explaining this,"

aku mewawancarai banyak ahli yang menjelaskan ini,

tapi aku berpikir, "Bagaimana mungkin kita bisa melakukannya?"

but I kept thinking, "How can we possibly do that?"

Hal-hal yang membuat kita depresi

The things that are making us depressed

are in most cases more complex than what was going on

sering kali lebih kompleks dari apa yang terjadi dengan si petani Kamboja.

with this Cambodian farmer.

Where do we even begin with that insight?

Dari mana kita mulai dengan pengetahuan ini?

But then, in the long journey for my book,

Namun, dalam perjalanan panjang untuk bukuku di seluruh dunia,

all over the world,

I kept meeting people who were doing exactly that,

aku terus bertemu dengan mereka yang melakukan hal itu

from Sydney, to San Francisco,

dari Sydney ke San Francisco,

to São Paulo.

ke São Paulo.

I kept meeting people who were understanding

Aku bertemu mereka yang paham tentang penyebab depresi dan kecemasan

the deeper causes of depression and anxiety

and, as groups, fixing them.

dan mengobatinya secara kelompok.

Obviously, I can't tell you about all the amazing people

Aku tak bisa bercerita tentang semua orang hebat yang kukenal

I got to know and wrote about,

atau sembilan penyebab depresi dan kecemasan yang kupelajari

or all of the nine causes of depression and anxiety that I learned about,

karena aku tak diberi TED Talk 10 jam --

because they won't let me give a 10-hour TED Talk --

kau bisa komplain pada mereka.

you can complain about that to them.

Tapi aku ingin fokus ke dua penyebab dan dua solusi yang muncul.

But I want to focus on two of the causes

and two of the solutions that emerge from them, if that's alright.

Here's the first.

Ini yang pertama.

We are the loneliest society in human history.

Kita adalah kelompok paling kesepian dalam sejarah umat manusia.

There was a recent study that asked Americans,

Ada studi terbaru yang bertanya pada orang Amerika,

"Apakah kau merasa tak lagi dekat dengan siapa pun?"

"Do you feel like you're no longer close to anyone?"

And 39 percent of people said that described them.

39 persen mengatakan hal itu menggambarkan mereka.

"Tak lagi dekat dengan siapa pun."

"No longer close to anyone."

In the international measurements of loneliness,

Dalam pengukuran kesepian internasional,

Britain and the rest of Europe are just behind the US,

Britania dan Eropa berada tepat setelah Amerika Serikat, kalau mau sombong.

in case anyone here is feeling smug.

(Laughter)

(Tertawa)

I spent a lot of time discussing this

Aku menghabiskan waktu berdiskusi

with the leading expert in the world on loneliness,

dengan ahli terkemuka dunia tentang kesepian,

an incredible man named professor John Cacioppo,

seorang pria luar biasa bernama profesor John Cacioppo di Chicago,

who was at Chicago,

dan aku banyak berpikir tentang satu pertanyaan dari karyanya.

and I thought a lot about one question his work poses to us.

Professor Cacioppo asked,

Profesor Cacioppo bertanya,

"Why do we exist?

"Kenapa kita ada?

Why are we here, why are we alive?"

Kenapa kita di sini, kenapa kita hidup?"

One key reason

Satu alasan utama,

is that our ancestors on the savannas of Africa

leluhur kita di sabana Afrika sangat mahir dalam satu hal.

were really good at one thing.

They weren't bigger than the animals they took down a lot of the time,

Mereka tak lebih besar dari binatang yang mereka buru,

they weren't faster than the animals they took down a lot of the time,

mereka tak lebih cepat dari binatang yang mereka buru,

but they were much better at banding together into groups

tapi mereka jauh lebih baik dalam berkelompok dan bekerja sama.

and cooperating.

This was our superpower as a species --

Ini adalah kekuatan super kita sebagai sebuah spesies; kita berkelompok.

we band together,

just like bees evolved to live in a hive,

Seperti lebah berevolusi tinggal di sarang,

humans evolved to live in a tribe.

manusia berevolusi tinggal dalam suku.

And we are the first humans ever

Kita adalah manusia pertama

to disband our tribes.

yang membubarkan suku kita.

And it is making us feel awful.

Itu membuat kita merasa buruk.

Tapi tak harus seperti itu.

But it doesn't have to be this way.

One of the heroes in my book, and in fact, in my life,

Salah satu pahlawan dalam bukuku, bahkan dalam hidupku,

is a doctor named Sam Everington.

seorang dokter bernama Sam Everington.

He's a general practitioner in a poor part of East London,

Dia dokter umum di London Timur yang kumuh, tempat tinggalku bertahun-tahun.

where I lived for many years.

And Sam was really uncomfortable,

Sam merasa sangat tidak nyaman,

because he had loads of patients

karena banyak pasien datang kepadanya dengan depresi dan kecemasan parah.

coming to him with terrible depression and anxiety.

Dia tidak menentang antidepresan kimia, dia pikir itu bisa membantu.

And like me, he's not opposed to chemical antidepressants,

he thinks they give some relief to some people.

Tapi dia bisa melihat dua hal.

But he could see two things.

Satu, para pasiennya depresi dan cemas sepanjang waktu

Firstly, his patients were depressed and anxious a lot of the time

karena alasan masuk akal seperti kesepian.

for totally understandable reasons, like loneliness.

And secondly, although the drugs were giving some relief to some people,

Kedua, walaupun obat diberikan untuk membantu

bagi banyak orang, itu tidak menyelesaikan masalah.

for many people, they didn't solve the problem.

The underlying problem.

Masalah yang mendasar.

One day, Sam decided to pioneer a different approach.

Suatu hari, Sam memutuskan untuk mencari pendekatan baru.

A woman came to his center, his medical center,

Seorang wanita datang ke kliniknya, bernama Lisa Cunningham.

called Lisa Cunningham.

I got to know Lisa later.

Aku mengenal Lisa belakangan.

And Lisa had been shut away in her home with crippling depression and anxiety

Lisa sudah mengunci dirinya di rumah karena depresi dan kecemasan

for seven years.

selama tujuh tahun.

And when she came to Sam's center, she was told, "Don't worry,

Ketika dia datang, dia diberi tahu, "Jangan cemas,

we'll carry on giving you these drugs,

kami akan tetap memberimu obat,

but we're also going to prescribe something else.

tapi kami juga akan memberikan resep lain.

We're going to prescribe for you to come here to this center twice a week

Kami akan memintamu datang ke sini dua kali seminggu

to meet with a group of other depressed and anxious people,

untuk bertemu dengan sekelompok penderita depresi

not to talk about how miserable you are,

bukan untuk berbicara tentang penderitaanmu,

but to figure out something meaningful you can all do together

tapi mencari sesuatu yang berarti yang bisa kalian lakukan bersama

so you won't be lonely and you won't feel like life is pointless."

hingga kau tak merasa kesepian dan tak berarti."

The first time this group met,

Pertama kali grup ini bertemu,

Lisa literally started vomiting with anxiety,

Lisa muntah karena cemas

it was so overwhelming for her.

dia merasa kewalahan.

But people rubbed her back, the group started talking,

Tapi mereka menggosok punggungnya dan berkata, "Apa yang bisa kami bantu?"

they were like, "What could we do?"

These are inner-city, East London people like me,

Mereka adalah warga London Timur, mereka tak tahu tentang berkebun.

they didn't know anything about gardening.

Kenapa kita tak belajar berkebun?

They were like, "Why don't we learn gardening?"

Ada satu area di belakang kantor dokter yang hanya semak belukar.

There was an area behind the doctors' offices

that was just scrubland.

"Bagaimana kalau kita mengubahnya jadi kebun?"

"Why don't we make this into a garden?"

Mereka mulai meminjam buku, mulai menonton YouTube.

They started to take books out of the library,

started to watch YouTube clips.

They started to get their fingers in the soil.

Mereka mulai memegang tanah.

They started to learn the rhythms of the seasons.

Mereka mulai mempelajari irama musim.

There's a lot of evidence

Ada banyak bukti bahwa paparan dengan alam

that exposure to the natural world

is a really powerful antidepressant.

adalah antidepresan yang sangat kuat.

But they started to do something even more important.

Tapi mereka mulai dengan sesuatu yang lebih penting.

They started to form a tribe.

Mereka memulai sebuah suku.

They started to form a group.

Mereka memulai sebuah kelompok.

They started to care about each other.

Mereka mulai peduli satu sama lain.

If one of them didn't show up,

Jika salah satu tidak muncul,

the others would go looking for them -- "Are you OK?"

yang lain akan mencarinya dan membantu mereka memecahkan masalah hari itu.

Help them figure out what was troubling them that day.

Sebagaimana yang Lisa katakan padaku,

The way Lisa put it to me,

"As the garden began to bloom,

"Saat kebun itu mulai mekar,

we began to bloom."

kami pun mulai mekar."

This approach is called social prescribing,

Pendekatan ini dinamakan resep sosial dan menyebar di Eropa.

it's spreading all over Europe.

Ada bukti kecil namun berkembang

And there's a small, but growing body of evidence

suggesting it can produce real and meaningful falls

yang menunjukkan penurunan kecil namun berarti di depresi dan kecemasan.

in depression and anxiety.

And one day, I remember standing in the garden

Aku ingat berdiri di kebun yang dibangun Lisa dan teman-temannya --

that Lisa and her once-depressed friends had built --

it's a really beautiful garden --

kebun yang sangat cantik --

and having this thought,

aku berpikir,

it's very much inspired by a guy called professor Hugh Mackay in Australia.

hal ini sangat terinspirasi oleh profesor Hugh Mackay di Australia.

I was thinking, so often when people feel down in this culture,

Sering kali, ketika seseorang merasa sedih dalam budaya ini,

what we say to them -- I'm sure everyone here said it, I have --

yang kita katakan pada mereka adalah,

we say, "You just need to be you, be yourself."

"Kau hanya perlu menjadi dirimu sendiri."

And I've realized, actually, what we should say to people is,

Aku sadar, yang seharusnya kita katakan adalah,

"Don't be you.

"Jangan jadi dirimu.

Don't be yourself.

Jangan jadi dirimu sendiri.

Be us, be we.

Jadilah kita, kami.

Be part of a group."

Jadilah bagian dari kelompok."

(Applause)

(Tepuk tangan)

The solution to these problems

Solusi dari masalah-masalah ini

does not lie in drawing more and more on your resources

bukan mengambil sumber dayamu sebagai seorang individu yang terisolir --

as an isolated individual --

that's partly what got us in this crisis.

itu salah satu sebab masalahnya.

tapi berhubungan kembali dengan sesuatu yang lebih besar darimu.

It lies on reconnecting with something bigger than you.

And that really connects to one of the other causes

Dan itu berhubungan dengan penyebab depresi dan kecemasan lainnya.

of depression and anxiety that I wanted to talk to you about.

Semua tahu

So everyone knows

junk food has taken over our diets and made us physically sick.

junk food sudah mengambil alih pola makan kita dan membuat kita sakit.

I don't say that with any sense of superiority,

Aku tak bermaksud sombong, aku datang ke sini dari McDonald's,

I literally came to give this talk from McDonald's.

tapi aku lihat kalian semua menyantap sarapan TED yang sehat.

I saw all of you eating that healthy TED breakfast, I was like no way.

But just like junk food has taken over our diets and made us physically sick,

Seperti halnya junk food yang membuat fisik kita sakit,

a kind of junk values have taken over our minds

nilai-nilai sejenis telah mengambil alih pikiran kita

and made us mentally sick.

dan membuat kita sakit secara mental.

For thousands of years, philosophers have said,

Para ahli filosofi sudah berkata selama ribuan tahun,

if you think life is about money, and status and showing off,

jika kau pikir hidup adalah tentang uang, status dan pamer,

you're going to feel like crap.

kau akan merasa seperti sampah.

That's not an exact quote from Schopenhauer,

Itu bukan kutipan persis Schopenhauer, tapi kira-kira itu intinya.

but that is the gist of what he said.

But weirdly, hardy anyone had scientifically investigated this,

Anehnya, jarang ada yang menelitinya secara ilmiah,

until a truly extraordinary person I got to know, named professor Tim Kasser,

sampai seseorang luar biasa bernama profesor Tim Kasser

who's at Knox College in Illinois,

di Knox College, Illinois,

and he's been researching this for about 30 years now.

yang sudah menelitinya selama 30 tahun.

And his research suggests several really important things.

Penelitiannya menunjukkan beberapa hal penting.

Firstly, the more you believe

Pertama,

makin kau percaya kau bisa membeli dan memamerkan jalan keluar dari kesedihan

you can buy and display your way out of sadness,

and into a good life,

ke kehidupan yang baik,

the more likely you are to become depressed and anxious.

kau lebih cenderung menjadi depresi dan cemas.

And secondly,

Kedua,

as a society, we have become much more driven by these beliefs.

kita sudah makin digerakkan oleh kepercayaan ini sebagai kelompok.

All throughout my lifetime,

Sepanjang hidupku, di bawah tekanan iklan, Instagram, dan sebagainya.

under the weight of advertising and Instagram and everything like them.

And as I thought about this,

Semakin kupikirkan, aku sadar

I realized it's like we've all been fed since birth, a kind of KFC for the soul.

kita sudah dicekoki sejak lahir, semacam KFC untuk jiwa.

We've been trained to look for happiness in all the wrong places,

Kita sudah dilatih mencari kebahagiaan di tempat yang salah,

and just like junk food doesn't meet your nutritional needs

seperti junk food, mereka tak memenuhi kebutuhan nutrisimu,

and actually makes you feel terrible,

malah membuatmu merasa buruk.

junk values don't meet your psychological needs,

Nilai-nilai sampah tak memenuhi kebutuhan psikologismu,

and they take you away from a good life.

mereka merenggutmu dari kehidupan yang baik.

But when I first spent time with professor Kasser

Ketika aku bersama dengan profesor Kasser dan mempelajarinya,

and I was learning all this,

I felt a really weird mixture of emotions.

aku merasakan emosi aneh yang campur aduk.

Because on the one hand, I found this really challenging.

Karena di satu sisi, aku merasa tertantang.

I could see how often in my own life, when I felt down,

Aku tahu seberapa sering aku merasa sedih dalam hidup,

I tried to remedy it with some kind of show-offy, grand external solution.

aku mencoba mengobatinya dengan solusi eksternal yang sok pamer.

And I could see why that did not work well for me.

Aku tahu kenapa itu tak berhasil.

I also thought, isn't this kind of obvious?

Aku juga berpikir, bukankah ini jelas?

Isn't this almost like banal, right?

Ini klise, 'kan?

If I said to everyone here,

Saat menjelang ajal, tidak akan ada yang berpikir tentang sepatu yang kau beli

none of you are going to lie on your deathbed

and think about all the shoes you bought and all the retweets you got,

atau semua retweet yang kau dapat, 'kan?

kau akan memikirkan momen cinta dan hubungan dalam hidupmu.

you're going to think about moments

of love, meaning and connection in your life.

Ini seperti klise, tapi aku berkata pada profesor Kasser,

I think that seems almost like a cliché.

But I kept talking to professor Kasser and saying,

"Kenapa aku merasa terbelah?"

"Why am I feeling this strange doubleness?"

And he said, "At some level, we all know these things.

Dia berkata, "Di tingkat tertentu, kita semua tahu hal ini.

But in this culture, we don't live by them."

Tapi kita tidak menerapkannya dalam budaya ini.

We know them so well they've become clichés,

Kita begitu tahu hingga jadi klise, tapi tak diterapkan."

but we don't live by them.

I kept asking why, why would we know something so profound,

Kenapa kita bisa tahu sesuatu yang begitu dalam tapi tak menerapkannya?

but not live by it?

And after a while, professor Kasser said to me,

Setelah beberapa saat, profesor Kasser berkata,

"Because we live in a machine

"Karena kita hidup dalam mesin

that is designed to get us to neglect what is important about life."

yang dirancang agar kita mengabaikan hal yang penting dalam hidup."

I had to really think about that.

Aku memikirkan itu.

"Because we live in a machine

"Karena kita hidup dalam mesin

that is designed to get us to neglect what is important about life."

yang dirancang agar kita mengabaikan hal yang penting dalam hidup."

And professor Kasser wanted to figure out if we can disrupt that machine.

Profesor Kasser ingin tahu bisakah mesin itu dikacaukan.

He's done loads of research into this;

Dia sudah melakukan banyak penelitian. Kuberi satu contoh.

I'll tell you about one example,

and I really urge everyone here to try this with their friends and family.

Aku mendorong semua di sini mencobanya dengan teman dan keluarga.

With a guy called Nathan Dungan, he got a group of teenagers and adults

Dia mengumpulkan sekelompok remaja dan dewasa bersama Nathan Dungan

to come together for a series of sessions over a period of time, to meet up.

untuk berkumpul dan bertemu selama beberapa waktu.

And part of the point of the group

Salah satu inti kelompok itu adalah

was to get people to think about a moment in their life

untuk membuat orang berpikir tentang momen dalam hidup yang berarti.

they had actually found meaning and purpose.

For different people, it was different things.

Masing-masing berbeda.

For some people, it was playing music, writing, helping someone --

Untuk sebagian, itu adalah bermain musik, menulis, membantu seseorang --

I'm sure everyone here can picture something, right?

aku yakin semua di sini bisa memikirkan sesuatu.

And part of the point of the group was to get people to ask,

Salah satu tujuan kelompok itu adalah membuat orang bertanya,

"OK, how could you dedicate more of your life

"OK, bagaimana kau bisa mendedikasikan lebih banyak hidupmu

to pursuing these moments of meaning and purpose,

untuk mengejar momen-momen berarti ini

and less to, I don't know, buying crap you don't need,

dan mengurangi membeli barang yang tak kau perlukan

putting it on social media and trying to get people to go,

untuk dipajang di media sosial dan membuat orang lain iri.

'OMG, so jealous!'"

And what they found was,

Yang mereka temukan adalah,

just having these meetings,

dengan pertemuan ini --

it was like a kind of Alcoholics Anonymous for consumerism, right?

yang mirip seperti Alcoholics Anonymous untuk konsumerisme, 'kan?

Getting people to have these meetings, articulate these values,

Mengumpulkan orang untuk bertemu, menyatakan nilai-nilai,

determine to act on them and check in with each other,

bertekad untuk bertindak dan saling mengecek

led to a marked shift in people's values.

berujung pada perubahan dalam nilai-nilai manusia.

It took them away from this hurricane of depression-generating messages

Hal itu menjauhkan kita dari badai pesan penghasil depresi

training us to seek happiness in the wrong places,

yang melatih kita mencari kebahagiaan di tempat yang salah,

and towards more meaningful and nourishing values

dan lebih ke nilai-nilai bermakna

that lift us out of depression.

yang mengeluarkan kita dari depresi.

But with all the solutions that I saw and have written about,

Tapi dengan semua solusi yang kulihat dan telah kutulis,

and many I can't talk about here,

dan banyak lagi yang tak bisa kubicarakan

I kept thinking,

aku masih terus berpikir,

you know: Why did it take me so long to see these insights?

kenapa butuh waktu lama bagiku untuk melihatnya?

Because when you explain them to people --

Waktu kau menjelaskan ke orang lain, beberapa lebih rumit tapi tidak semua,

some of them are more complicated, but not all --

when you explain this to people, it's not like rocket science, right?

ketika kau menjelaskannya, itu tak sulit, bukan?

Kita sudah tahu tentang hal ini.

At some level, we already know these things.

Kenapa kita sulit memahaminya?

Why do we find it so hard to understand?

I think there's many reasons.

Ada banyak alasan.

But I think one reason is that we have to change our understanding

Salah satunya adalah kita harus mengubah pemahaman kita

of what depression and anxiety actually are.

tentang apa itu depresi dan kecemasan yang sebenarnya.

There are very real biological contributions

Ada kontribusi biologis yang nyata pada depresi dan kecemasan.

to depression and anxiety.

But if we allow the biology to become the whole picture,

Tapi jika kita membiarkan biologi menjadi gambaran besarnya,

as I did for so long,

seperti yang kulakukan, karena budaya mempengaruhi sebagian besar hidupku,

as I would argue our culture has done pretty much most of my life,

what we're implicitly saying to people is, and this isn't anyone's intention,

yang kita katakan secara tersirat -- mungkin bukan niat kita begitu --

but what we're implicitly saying to people is,

tapi yang kita katakan adalah,

"Your pain doesn't mean anything.

"Rasa sakitmu tak berarti apa pun.

It's just a malfunction.

Itu hanya malfungsi.

It's like a glitch in a computer program,

Seperti kesalahan dalam program komputer,

it's just a wiring problem in your head."

itu cuma masalah kabel dalam kepalamu."

Aku baru bisa merubah hidupku

But I was only able to start changing my life

when I realized your depression is not a malfunction.

ketika aku sadar bahwa depresi bukan sebuah malfungsi.

It's a signal.

Melainkan sebuah sinyal.

Your depression is a signal.

Depresimu adalah sinyal.

It's telling you something.

Yang memberitahumu sesuatu.

(Applause)

(Tepuk tangan)

We feel this way for reasons,

Kita merasa begini karena suatu alasan,

and they can be hard to see in the throes of depression --

mereka bisa susah dilihat saat depresi --

I understand that really well from personal experience.

aku sangat paham dari pengalaman pribadi.

But with the right help, we can understand these problems

Tapi dengan bantuan yang tepat, kita bisa memahami masalah ini

and we can fix these problems together.

dan kita bisa memperbaikinya bersama.

But to do that,

Tapi untuk melakukan itu,

the very first step

langkah paling awal adalah

is we have to stop insulting these signals

kita harus berhenti mencela sinyal-sinyal ini

by saying they're a sign of weakness, or madness or purely biological,

dengan menganggap mereka kelemahan, kegilaan, atau murni masalah biologis,

except for a tiny number of people.

kecuali untuk sejumlah kecil orang.

We need to start listening to these signals,

Kita harus mulai mendengarkan sinyal-sinyal ini

because they're telling us something we really need to hear.

karena mereka memberitahu sesuatu yang perlu kita dengar.

It's only when we truly listen to these signals,

Hanya jika kita benar-benar mendengarkan sinyal ini,

and we honor these signals and respect these signals,

dan menghargai sinyal-sinyal tersebut,

that we're going to begin to see

kita akan mulai melihat

the liberating, nourishing, deeper solutions.

solusi yang membebaskan, sehat, dan mendalam.

The cows that are waiting all around us.

Yaitu sapi-sapi yang tengah menunggu di sekitar kita.

Thank you.

Terima kasih.

(Applause)

(Tepuk tangan)