How to practice emotional first aid | Guy Winch | TED

譯者: Sherry Chen 審譯者: 杏儀 歐陽

I grew up with my identical twin,

我和我的雙胞胎哥哥一起長大，

who was an incredibly loving brother.

他是個富有愛心的好兄弟。

Now, one thing about being a twin is,

要知道，做為雙胞胎， 你很快就在某件事上成為專家，

it makes you an expert at spotting favoritism.

那就是注意到偏愛。

If his cookie was even slightly bigger than my cookie,

如果他的餅乾比我的大， 哪怕只是一丁點，我就會質疑。

I had questions.

很顯然，我也沒餓著。

And clearly, I wasn't starving.

(Laughter)

（笑聲）

When I became a psychologist, I began to notice favoritism

當我成為一名心理學家， 我開始注意到另一種偏愛，

of a different kind;

and that is, how much more we value the body than we do the mind.

那就是我們對自己的身體 比精神更為珍視。

I spent nine years at university earning my doctorate in psychology,

我花了九年時間 獲得心理學博士學位，

and I can't tell you how many people look at my business card and say,

但不知道有多少人 會看了我的名片就說：

"Oh -- a psychologist. So, not a real doctor,"

「哦，是個心理學家， 原來不是真正的醫生。」

好像我的名片上就該這樣註明：

as if it should say that on my card.

[Dr. Guy Winch, Just a Psychologist (Not a Real Doctor)]

「只是心理醫生（不是真正的醫生） 沒錯，很讓人失望」（笑聲）

(Laughter)

This favoritism we show the body over the mind --

這種對身體多過精神的偏愛隨處可見。

I see it everywhere.

I recently was at a friend's house,

我最近拜訪朋友家，

and their five-year-old was getting ready for bed.

他們五歲的小孩正準備上床睡覺。

He was standing on a stool by the sink, brushing his teeth,

他站在小凳子上，在洗手盤邊刷牙，

when he slipped and scratched his leg on the stool when he fell.

然後他滑倒了， 摔到的時候刮傷了他的腿。

He cried for a minute, but then he got back up,

他哭了幾聲，隨後就爬起來，

got back on the stool, and reached out for a box of Band-Aids

站回小凳子上，拿了一個 OK 蹦 貼在自己的傷口上。

to put one on his cut.

Now, this kid could barely tie his shoelaces,

這孩子剛剛學會繫鞋帶，

but he knew you have to cover a cut so it doesn't become infected,

但他都知道要保護傷口以免感染，

and you have to care for your teeth by brushing twice a day.

同時還要一天刷兩次牙來保護牙齒。

We all know how to maintain our physical health

我們都知道怎樣保持身體的健康，

and how to practice dental hygiene, right?

還有怎樣保持牙齒衛生，對嗎？

We've known it since we were five years old.

我們從五歲起就知道這些東西了。

But what do we know about maintaining our psychological health?

但是我們知道怎樣 保持精神上的健康嗎？

完全不知道。

Well, nothing.

What do we teach our children about emotional hygiene?

我們教孩子們情緒保健嗎？

Nothing.

完全沒有。

How is it that we spend more time taking care of our teeth

為什麽我們花在照顧牙齒上的時間

than we do our minds?

比花在關注精神健康的時間還多呢？

Why is it that our physical health is so much more important to us

為什麽我們那麽重視身體健康

遠遠多於心理健康呢？

than our psychological health?

We sustain psychological injuries even more often than we do physical ones,

我們承受心理上的傷害 比身體上的多得多，

injuries like failure or rejection or loneliness.

例如失敗，被拒絕，孤獨。

And they can also get worse if we ignore them,

如果我們忽視它們，情況也可能惡化，

and they can impact our lives in dramatic ways.

它們同樣會給我們的生活 帶來重大的影響。

And yet, even though there are scientifically proven techniques

然而，雖然有科學證實的療法 來幫助我們治療這些心理上的傷害，

we could use to treat these kinds of psychological injuries,

we don't.

我們卻不採取行動。

It doesn't even occur to us that we should.

我們甚至都沒意識到 我們應該採取行動。

"Oh, you're feeling depressed? Just shake it off; it's all in your head."

「哦，你感到憂鬱嗎？ 別去想了，那都在你腦袋裡面。」

你能想像對一個斷了腿的人 說這樣的話嗎？

Can you imagine saying that to somebody with a broken leg:

"Oh, just walk it off; it's all in your leg."

「哦，走走就好了，都在你腿上而已。」

(Laughter)

（笑聲）

It is time we closed the gap

我們應該消除這種 對身體和精神健康的區別對待。

between our physical and our psychological health.

It's time we made them more equal,

應該把兩者平等對待，

more like twins.

像雙胞胎一樣。

Speaking of which, my brother is also a psychologist.

說起雙胞胎，我哥哥也是個心理醫生。

So he's not a real doctor, either.

所以他也不算是真正的醫生。

(Laughter)

（笑聲）

We didn't study together, though.

不過我們並沒有一起上學。

In fact, the hardest thing I've ever done in my life

事實上，我這輩子經歷過的最困難的事

就是跨過大西洋搬到紐約

is move across the Atlantic to New York City

to get my doctorate in psychology.

攻讀心理學的博士學位。

We were apart then for the first time in our lives,

那是我們倆這輩子第一次分隔兩地，

and the separation was brutal for both of us.

這個分離對我倆來說都很殘酷。

But while he remained among family and friends,

當他和家人朋友一起時，

I was alone in a new country.

我卻孤單地遠在另一個國度。

We missed each other terribly,

我們都非常想念對方，

but international phone calls were really expensive then,

但那時候國際長途都很貴，

and we could only afford to speak for five minutes a week.

我們每週通話只能是五分鐘。

當我們生日快到了的時候，

When our birthday rolled around,

it was the first we wouldn't be spending together.

那是我們第一次不能在一起過生日。

We decided to splurge,

我們決定奢侈一回， 那個星期我們要聊十分鐘。

and that week, we would talk for 10 minutes.

(Laughter)

I spent the morning pacing around my room, waiting for him to call --

那天早上，我一直在房間裡踱步， 等著我哥哥給我打過來 －

我等啊等啊，電話就是不響。

and waiting ...

and waiting.

But the phone didn't ring.

由於時差的關係，我就想：

Given the time difference, I assumed,

"OK, he's out with friends, he'll call later."

「好吧，他一定是和朋友在一起， 他晚點兒就會打來的。」

There were no cell phones then.

那時候也沒有手機。

But he didn't.

但他始終沒打來。

And I began to realize that after being away for over 10 months,

我開始意識到，離開十個多月以後，

he no longer missed me the way I missed him.

他不再像我想他那樣想我了。

我知道他早上給我打電話，

I knew he would call in the morning,

但那一晚是我一生中 最傷心，最漫長的一晚。

but that night was one of the saddest and longest nights of my life.

I woke up the next morning.

第二天早上醒來，

I glanced down at the phone,

我瞅了一眼電話，意識到 自己把電話線踹飛了，

and I realized I had kicked it off the hook

when pacing the day before.

就在昨天來回踱步時踹飛的。

I stumbled out of bed,

我迷迷糊糊跳下床，

I put the phone back on the receiver, and it rang a second later.

我剛把電話插回接口， 一秒鐘之後電話就響了。

And it was my brother,

是我哥哥打來的，他可氣壞了。

and boy, was he pissed.

(Laughter)

（笑聲）

It was the saddest and longest night of his life as well.

那也是他一生中 最傷心漫長的一夜。

當我跟他解釋事情的經過，他說：

Now, I tried to explain what happened, but he said,

"I don't understand.

「我真不明白。如果你意識到 我沒給你打電話，

If you saw I wasn't calling you,

why didn't you just pick up the phone and call me?"

那你為什麽不打給我呢？」

He was right.

他說的對。我為什麽沒有打給他呢？

Why didn't I call him?

I didn't have an answer then.

我當時無法解釋，但我現在明白了，

But I do today,

非常簡單的原因：孤獨。

and it's a simple one:

loneliness.

Loneliness creates a deep psychological wound,

孤獨導致深重的心理創傷，

扭曲我們的感知能力， 剝奪我們的思考能力。

one that distorts our perceptions and scrambles our thinking.

它使我們以為身邊的人不再在乎我們。

It makes us believe that those around us care much less than they actually do.

它使我們不敢與人聯絡，

It make us really afraid to reach out,

because why set yourself up for rejection and heartache

何必自取其辱被拒絕呢，

你的心還不夠痛嗎？

when your heart is already aching more than you can stand?

I was in the grips of real loneliness back then,

我那個時候被孤獨緊緊包裹著，

but I was surrounded by people all day, so it never occurred to me.

但我總和別人在一起， 我自己都沒意識到。

But loneliness is defined purely subjectively.

但孤獨是完全主觀的定義。

It depends solely on whether you feel emotionally or socially disconnected

它完全取決於你是否覺得

在情緒上或是交際上 和你周圍的人相隔絕。

from those around you.

And I did.

我當時是這樣的。

我們有很多關於孤獨的研究， 而且都很可怕。

There is a lot of research on loneliness, and all of it is horrifying.

Loneliness won't just make you miserable;

孤獨不僅讓你覺得淒慘， 它還可能致命。

it will kill you.

I'm not kidding.

我可不是開玩笑。

Chronic loneliness increases your likelihood of an early death

長期的孤獨會增加早逝的可能性

by 14 percent.

高達14%之多。

Fourteen percent!

Loneliness causes high blood pressure,

孤獨可以導致高血壓、高膽固醇，

high cholesterol.

It even suppress the functioning of your immune system,

它甚至會影響你的免疫系統，

making you vulnerable to all kinds of illnesses and diseases.

使你容易患上各種疾病。

In fact, scientists have concluded that taken together,

事實上，科學家已經得出結論，

chronic loneliness poses as significant a risk

長期的孤獨對你的健康 和長壽的負面影響

for your long-term health and longevity

as cigarette smoking.

比抽煙還要糟。

Now, cigarette packs come with warnings saying, "This could kill you."

香煙的包裝上還寫了 「吸煙致命」的警示呢。

But loneliness doesn't.

可孤獨沒有。

And that's why it's so important

這就是我們為什麽要重視心理健康，

that we prioritize our psychological health,

要注意保持情緒健康。

that we practice emotional hygiene.

Because you can't treat a psychological wound

因為，你無法治癒心理上的創傷，

if you don't even know you're injured.

如果你都不知道自己受到了傷害的話。

「關注情感痛苦」

Loneliness isn't the only psychological wound

孤獨不是唯一可能扭曲 及誤導我們的心理創傷。

that distorts our perceptions and misleads us.

Failure does that as well.

「失敗」也有同樣效果。

I once visited a day care center,

我曾參觀過一間幼稚園，

where I saw three toddlers play with identical plastic toys.

在那兒我觀察了三個兒童, 在玩完全一樣的塑膠玩具。

You had to slide the red button, and a cute doggie would pop out.

你將紅色的按鈕滑開， 然後一隻可愛的小狗就會跳出來。

One little girl tried pulling the purple button, then pushing it,

一個小女孩對紫色的鈕又拉又按，

and then she just sat back and looked at the box

然後她就坐下來，瞧著那盒子， 下嘴唇開始發顫。

with her lower lip trembling.

她旁邊的一個小男孩看到這一幕，

The little boy next to her watched this happen,

then turned to his box and burst into tears without even touching it.

再看著他的盒子， 都沒動手就哇哇大哭了。

Meanwhile, another little girl tried everything she could think of

與此同時， 另一個小女孩試了各種方法，

until she slid the red button,

直到她滑動了那個紅色按鈕，

the cute doggie popped out, and she squealed with delight.

可愛的小狗跳了出來， 她開心地叫了起來。

So: three toddlers with identical plastic toys,

同樣的塑膠玩具給了這三個幼兒，

但他們對失敗的反應截然不同。

but with very different reactions to failure.

The first two toddlers were perfectly capable of sliding a red button.

前兩個小孩完全有能力滑動那個紅鈕。

The only thing that prevented them from succeeding

唯一阻止他們成功的因素

was that their mind tricked them into believing they could not.

就是他們被自己的想法給騙了， 以為自己做不到。

Now, adults get tricked this way as well, all the time.

其實，成年人也經常中這樣的圈套。

事實上，我們都有 一個固定的思維感知模式，

In fact, we all have a default set of feelings and beliefs

that gets triggered whenever we encounter frustrations and setbacks.

每當我們感到沮喪，受到挫折時， 我們便會進入這個模式。

Are you aware of how your mind reacts to failure?

你清不清楚你是怎麽對應失敗的？

You need to be.

你應該清楚。

Because if your mind tries to convince you you're incapable of something,

因為如果你的頭腦告訴你， 你做不到什麽事，

and you believe it,

而你相信了的話，

then like those two toddlers, you'll begin to feel helpless

你就會像那前兩個小孩， 開始感到無助，

and you'll stop trying too soon, or you won't even try at all.

然後你很快就放棄了， 甚至都不去試一下。

And then you'll be even more convinced you can't succeed.

然後你就更加確信自己成功不了。

You see, that's why so many people function below their actual potential.

你看，這就是為什麽那麽多人 都無法充分發揮他們的潛能。

Because somewhere along the way, sometimes a single failure

因為半途中會有那麽一次失敗，

convinced them that they couldn't succeed, and they believed it.

讓他們確信自己不能成功。

我們一旦被某件事說服， 往往就很難改變主意。

Once we become convinced of something, it's very difficult to change our mind.

I learned that lesson the hard way when I was a teenager with my brother.

我十幾歲的時候，和我哥哥一起， 經歷了一些困難才明白這個道理。

We were driving with friends down a dark road at night,

有一天晚上，我倆和朋友們 在一條很黑的路上開著車。

when a police car stopped us.

一輛警車把我們攔住了。

附近發生了搶劫，警察在追蹤嫌犯。

There had been a robbery in the area and they were looking for suspects.

The officer approached the car, and shined his flashlight on the driver,

警察走到車邊，對司機晃了晃手電筒，

then on my brother in the front seat,

又照了照坐在副駕駛的我哥哥， 然後照到了我。

and then on me.

And his eyes opened wide and he said,

他瞪大了眼睛說道，

「我在哪兒見過你吧？」

"Where have I seen your face before?"

（笑聲）

(Laughter)

And I said,

我說：「副駕駛座上。」

"In the front seat."

(Laughter)

（笑聲）

But that made no sense to him whatsoever,

但對他來說，我的回答莫名其妙。

so now he thought I was on drugs.

所以他認為我嗑了藥。

(Laughter)

（笑聲）

So he drags me out of the car, he searches me,

於是他把我拖出車，又搜了我的身，

he marches me over to the police car,

他把我押到警車那裡，

and only when he verified I didn't have a police record,

直到他驗證了我並沒有犯罪記錄，

我才有機會解釋 我和副駕駛座位上的是雙胞胎。

could I show him I had a twin in the front seat.

But even as we were driving away,

但是直到我們把車開走， 你仍可以看到他的表情，

you could see by the look on his face he was convinced

他認定我肯定是幹了什麽壞事。

that I was getting away with something.

(Laughter)

一旦我們認定了某件事情， 我們很難改變看法。

Our mind is hard to change once we become convinced.

So it might be very natural to feel demoralized

所以當你失敗了， 感到意氣消沉是很自然的。

and defeated after you fail.

But you cannot allow yourself to become convinced you can't succeed.

但是你不能允許自己 相信自己不可能成功。

You have to fight feelings of helplessness.

你要和那種無助的感覺鬥爭。

你要重新控制局面。

You have to gain control over the situation.

And you have to break this kind of negative cycle

而且必須在這種負能量開始循環前 就打破它。

before it begins.

「停止情緒流血」

[Stop Emotional Bleeding]

我們的想法和感覺，

Our minds and our feelings --

they're not the trustworthy friends we thought they were.

不像我們想像中 那麽信得過的朋友。

They're more like a really moody friend,

它們更像是一個非常情緒化的朋友，

who can be totally supportive one minute, and really unpleasant the next.

有時非常支持你，有時卻令人不愉快。

我以前的一個女同事

I once worked with this woman who, after 20 years marriage

她結婚 20 年之後離婚了， 婚離得很慘烈，

and an extremely ugly divorce,

然後她終於準備好開始新的約會。

was finally ready for her first date.

She had met this guy online,

她在網上認識了這個男的。 他看上去人很好也很成功，

and he seemed nice and he seemed successful,

最重要的是，他似乎真的很喜歡她。

and most importantly, he seemed really into her.

So she was very excited, she bought a new dress,

她非常興奮，還為約會買了新裙子，

and they met at an upscale New York City bar for a drink.

然後他們相約在紐約的 一家高級酒吧裡喝一杯。

Ten minutes into the date, the man stands up and says,

約會才進行了10分鐘， 那位男士站起來說，

"I'm not interested," and walks out.

「我沒興趣了。」 然後就走了。

Rejection is extremely painful.

被拒絕是極其痛苦的。

The woman was so hurt she couldn't move.

這位女士非常受傷，無法彈動。 於是她給一個朋友打電話。

All she could do was call a friend.

Here's what the friend said: "Well, what do you expect?

她朋友是這樣說的：「那妳還想怎樣？

You have big hips, you have nothing interesting to say.

妳又胖又沒有什麽好聊，

Why would a handsome, successful man like that

為什麽一個英俊的成功男士

會和妳這樣的失敗者約會呢？」

ever go out with a loser like you?"

太不像話了，對吧， 朋友怎麽可以這樣冷酷無情？

Shocking, right, that a friend could be so cruel?

But it would be much less shocking

這或許聽上去不太過分，

要是我告訴你，這話不是朋友說的。

if I told you it wasn't the friend who said that.

It's what the woman said to herself.

這其實是那位女士對自己說的。

And that's something we all do,

我們都幹過這事兒， 尤其是被拒絕之後。

especially after a rejection.

We all start thinking of all our faults and all our shortcomings,

我們開始去想 我們犯的錯，我們的缺點，

what we wish we were, what we wish we weren't.

我們要是這樣就好了， 要是不那樣就好了，

We call ourselves names.

我們給自己起外號。

Maybe not as harshly, but we all do it.

也許程度不同，但我們都幹過這事。

And it's interesting that we do,

有趣的是，我們竟然會這樣做， 因為自尊本來就受到傷害了。

because our self-esteem is already hurting.

Why would we want to go and damage it even further?

我們為什麽會進一步傷害自尊心？

We wouldn't make a physical injury worse on purpose.

要是身體受傷了， 我們不會故意把它弄得更糟。

You wouldn't get a cut on your arm and decide, "Oh! I know --

你胳膊上有個傷口， 你不會說，「啊，我知道！

I'm going to take a knife and see how much deeper I can make it."

我要拿把刀看我到底能捅多深。」

But we do that with psychological injuries all the time.

但是我們經常如此對待心理傷害。

Why? Because of poor emotional hygiene.

為什麽？因為心理保健意識很糟糕。

Because we don't prioritize our psychological health.

因為我們不重視心理健康。

We know from dozens of studies that when your self-esteem is lower,

很多研究表明， 如果你的自尊心低落，

you are more vulnerable to stress and to anxiety;

你就更容易感到壓力和焦慮，

that failures and rejections hurt more,

失敗和拒絕會傷害你更深， 你也需要更多的時間復原。

and it takes longer to recover from them.

So when you get rejected, the first thing you should be doing

所以如果你被拒絕了， 首先應該做的事情是

is to revive your self-esteem,

重新激活你的自尊心，而不是 去瘋狂地打擊自尊心來發泄。

not join Fight Club and beat it into a pulp.

當你在經歷感情上的痛苦，

When you're in emotional pain,

treat yourself with the same compassion

像真正的好朋友那樣 關護自己。

you would expect from a truly good friend.

「保護你的自尊心」

[Protect Your Self-Esteem]

We have to catch our unhealthy psychological habits and change them.

我們需要改變不健康的心理習慣。

And one of unhealthiest and most common is called rumination.

最常見又最不健康的習慣之一 就是想太多。

To ruminate means to chew over.

事後反覆回想一件事。

It's when your boss yells at you

比如你的老板衝你發脾氣了， 或是教授在課上讓你感覺愚蠢，

or your professor makes you feel stupid in class,

or you have big fight with a friend

或是你和好朋友吵架了，

and you just can't stop replaying the scene in your head for days,

然後你不斷的在腦海裡 回放當時的情況，好幾天，

sometimes for weeks on end.

甚至好幾個禮拜都不停。

反覆回味不愉快的事很容易變成習慣，

Now, ruminating about upsetting events in this way can easily become a habit,

and it's a very costly one,

而這個習慣代價很大。

because by spending so much time focused on upsetting and negative thoughts,

因為當你花這麽多時間 在不愉快和負面的事情上，

就是把自己放在 一個非常危險的境地，

you are actually putting yourself at significant risk

可能誘發抑郁症，酗酒，飲食失調，

for developing clinical depression,

alcoholism,

eating disorders,

and even cardiovascular disease.

甚至心血管疾病。

The problem is,

問題是，那種反復回味的需要 會變得非常強烈，非常緊迫，

the urge to ruminate can feel really strong and really important,

so it's a difficult habit to stop.

所以這種習慣會很難打破。

I know this for a fact,

我知道事實如此，因為就在一年多前，

because a little over a year ago, I developed the habit myself.

我自己就經歷了這個習慣。

You see, my twin brother was diagnosed with stage 3 non-Hodgkin's lymphoma.

我的雙胞胎哥哥 被確診為三期非霍奇金淋巴瘤。

His cancer was extremely aggressive.

他的癌癥來勢洶洶。

He had visible tumors all over his body.

全身都有看得到的腫瘤。

And he had to start a harsh course of chemotherapy.

他要做一輪大劑量的化療。

And I couldn't stop thinking about what he was going through.

而我無法不去想他所經歷的這一切。

I couldn't stop thinking about how much he was suffering,

無法不去想他受的這些罪，

盡管他從沒抱怨過，一次都沒有。

even though he never complained, not once.

He had this incredibly positive attitude.

他有著這種不可思議的積極態度。

他的心理健康程度太了不起了。

His psychological health was amazing.

I was physically healthy, but psychologically, I was a mess.

當時的我身體上很健康， 心理上卻是一團糟。

但我知道該怎樣做。

But I knew what to do.

Studies tell us that even a two-minute distraction is sufficient

研究表明，哪怕只是分心短短兩分鐘

都足以打破那一刻反覆憂心的需求。

to break the urge to ruminate in that moment.

所以每次當我擔心、煩惱， 或有負面情緒時，

And so each time I had a worrying, upsetting, negative thought,

I forced myself to concentrate on something else until the urge passed.

我就強迫自己專註於其它的事情， 直到那種感覺過去。

And within one week, my whole outlook changed

僅僅一週后，我的視角就全變了，

and became more positive and more hopeful.

變得更積極，更充滿希望。

[Battle Negative Thinking]

「與消極思考戰鬥」

Nine weeks after he started chemotherapy, my brother had a CAT scan,

做了化療九周之後， 我哥哥做了電腦斷層掃描，

出結果的時候，我就在他身邊。

and I was by his side when he got the results.

All the tumors were gone.

所有的腫瘤都消失了。

He still had three more rounds of chemotherapy to go,

他還得再做三輪化療，

but we knew he would recover.

但是我們知道他能恢復。

This picture was taken two weeks ago.

這張照片是兩週前照的。

By taking action when you're lonely,

當你在孤獨的時候採取行動，

by changing your responses to failure,

當你改變對待失敗的反應，

by protecting your self-esteem,

當你保護自己的自尊心，

by battling negative thinking,

當你與負面的想法做鬥爭，

you won't just heal your psychological wounds,

你不僅可以治愈心理上的創傷，

還會建立起情緒恢復能力， 會變得更強。

you will build emotional resilience,

you will thrive.

A hundred years ago, people began practicing personal hygiene,

一百年以前，人們開始注重個人衛生，

人的壽命延長了超過 50%，

and life expectancy rates rose by over 50 percent

in just a matter of decades.

這僅用了 10 年就實現了。

I believe our quality of life could rise just as dramatically

我相信，我們的生活質量 也會有同樣程度的提高，

如果我們開始注重情緒上的保健。

if we all began practicing emotional hygiene.

能想像一下 這個世界將會是什麽樣子，

Can you imagine what the world would be like

如果每個人都在心理上更健康，

if everyone was psychologically healthier?

If there were less loneliness and less depression?

如果世上少一些孤獨和憂鬱，

If people knew how to overcome failure?

如果人們了解該如何走出失敗的陰影，

If they felt better about themselves and more empowered?

如果人們更自信，充滿力量。

If they were happier and more fulfilled?

如果人們更幸福，更滿足。

I can, because that's the world I want to live in.

我能想像，因為我希望 生活在這樣的世界中，

我哥哥也希望 生活在這樣的世界中。

And that's the world my brother wants to live in as well.

And if you just become informed and change a few simple habits, well --

只要你了解這些知識， 並改變一些簡單的習慣，

我們都能生活在這樣的世界中。

that's the world we can all live in.

非常感謝。

Thank you very much.

(Applause)

（掌聲）