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

譯者: Lilian Chiu 審譯者: SF Huang

For a really long time,

有很長的一段時間，

I had two mysteries that were hanging over me.

有兩個謎團一直困擾著我。

I didn't understand them

我不了解它們，

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

老實說，我也很害怕去探究它們。

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

第一個謎是：我四十歲，

and all throughout my lifetime, year after year,

我的一生中，年復一年，

serious depression and anxiety have risen,

嚴重的憂鬱和焦慮越來越多，

in the United States, in Britain,

在美國、在英國，

and across the Western world.

在整個西方世界都是。

And I wanted to understand why.

我想要了解原因。

Why is this happening to us?

為什麼我們會發生這種狀況？

Why is it that with each year that passes,

為什麼隨著每一年過去，

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

越來越多的人覺得難以度過每一天？

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

我之所以想了解這一點， 是出於一個私人的謎團。

When I was a teenager,

我記得青少年時去看醫生，

I remember going to my doctor

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

向醫生解釋說，我感覺痛苦 好像不斷地從我身上滲漏出來。

I couldn't control it,

我無法控制它，

I didn't understand why it was happening,

我不了解為什麼會發生這種狀況，

I felt quite ashamed of it.

我也感到很羞恥。

And my doctor told me a story

醫生跟我說了個故事，

that I now realize was well-intentioned,

現在我了解他的意圖很好，

but quite oversimplified.

但故事太簡化了，並非完全錯誤。

Not totally wrong.

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

我的醫生說：「我們知道 人為什麼會這樣。

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

有些人天生腦內的 化學物質就失衡 ——

you're clearly one of them.

顯然你是其中之一。

All we need to do is give you some drugs,

我們只要開一些藥給你，

it will get your chemical balance back to normal."

你腦內的化學物質就能均衡正常。」

So I started taking a drug called Paxil or Seroxat,

所以我開始吃一種叫做克憂果的藥，

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

它在不同的國家有不同的名稱。

我感覺好很多，真的振作起來。

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

But not very long afterwards,

但過沒多久，這種 痛苦的感覺又回來了。

this feeling of pain started to come back.

So I was given higher and higher doses

所以我服用的劑量越來越高，

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

後來的十三年，我所服用的 劑量一直都是法定的最高量。

that you're legally allowed to take.

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

在那十三年間大部分的時間， 和幾乎是後段的全部時間，

I was still in a lot of pain.

我仍然感到痛苦。

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

我開始問我自己： 「這是怎麼回事？

Because you're doing everything

因為你已經做了主流文化 告訴你要做的所有事項——

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

why do you still feel like this?"

為什麼你仍然感覺這麼糟？」

So to get to the bottom of these two mysteries,

所以，為了探索這兩個謎，

for a book that I've written

為了完成我寫的書， 我踏上了一趟環球大旅程。

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

旅行超過四萬英里。

I traveled over 40,000 miles.

I wanted to sit with the leading experts in the world

我想要和世界上 最頂尖的專家坐下來談，

about what causes depression and anxiety

了解憂鬱症和焦慮症的成因，

and crucially, what solves them,

還有很重要的，要如何解決，

and people who have come through depression and anxiety

還想和那些經歷過憂鬱症 和焦慮症的人談談，

and out the other side in all sorts of ways.

瞭解他們是用何種方法走出來的。

And I learned a huge amount

一路上我認識了很多了不起的人， 並向他們學到非常多。

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

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

但我學到的重點是，

so far, we have scientific evidence

目前，我們有科學證據證明

for nine different causes of depression and anxiety.

憂鬱症和焦慮症的九種不同成因。

Two of them are indeed in our biology.

其中兩種的確是受到生理的影響。

Your genes can make you more sensitive to these problems,

你的基因可能會讓你 對這些問題比較敏感，

though they don't write your destiny.

不過它們無法決定你的命運。

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

還有當你憂鬱時 大腦的確會產生變化，

that can make it harder to get out.

讓你更難擺脫憂鬱。

But most of the factors that have been proven

但已經證明，大部分 造成憂鬱和焦慮的原因

to cause depression and anxiety

are not in our biology.

都跟生物學無關。

They are factors in the way we live.

而是與我們的生活方式有關。

And once you understand them,

一旦你了解了它們，

it opens up a very different set of solutions

就會開啟一套截然不同的解決方案，

that should be offered to people

可以和化學抗憂鬱劑一起 提供給患者作為治療選項。

alongside the option of chemical antidepressants.

For example,

比如，

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

如果你很孤單， 你比較有可能會憂鬱。

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

如果你在工作職位上沒有任何 掌控權，只能照別人的意思做，

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

you're more likely to become depressed.

你就比較有可能會憂鬱。

If you very rarely get out into the natural world,

如果你很少走入大自然，

you're more likely to become depressed.

你就比較有可能會憂鬱。

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

我還發現，有一件事結合了 許多憂鬱和焦慮的成因。

that I learned about.

Not all of them, but a lot of them.

不是所有的成因，但很多。

Everyone here knows

大家都知道，

you've all got natural physical needs, right?

你們都有自然的生理需求，對吧？

Obviously.

當然。

You need food, you need water,

你們需要食物，你們需要水，

you need shelter, you need clean air.

你們需要庇護，你們需要乾淨的空氣。

If I took those things away from you,

如果我把這些都奪走， 你們很快就會出問題。

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

But at the same time,

但，同時，

every human being has natural psychological needs.

每個人也都有自然的精神需求。

You need to feel you belong.

你們需要有歸屬感。

You need to feel your life has meaning and purpose.

你們需要感受到 自己生活的意義和目的。

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

你們需要人們關注你、重視你。

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

你們需要覺得會有個具意義的未來。

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

我們所建立的文化擅長很多事。

And many things are better than in the past --

很多方面都比以前更好—— 很高興我活在現代。

I'm glad to be alive today.

但，我們越來越不擅長

But we've been getting less and less good

滿足這些深處、根本的心理需求。

at meeting these deep, underlying psychological needs.

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

這不是唯一的問題，

但我認為這是這種危機 越來越高的主要原因。

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

And I found this really hard to absorb.

我很難去接受這個事實。

I really wrestled with the idea

我真的很努力去轉換這個概念：

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

從原本認為我的憂鬱症 只是我大腦的問題，

轉變到是有許多原因造成的，

to one with many causes,

including many in the way we're living.

包括我們許多的生活方式。

And it only really began to fall into place for me

我真正逐漸開始了解它，

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

是有一天，我和一位 南非的精神科醫師面談，

named Dr. Derek Summerfield.

德瑞克 ‧ 沙梅菲爾德博士。 他是個很棒的人。

He's a great guy.

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

柬埔寨於 2001 年 首次提供化學抗憂鬱劑

when they first introduced chemical antidepressants

給人民使用，

正好那時沙梅菲爾德博士也在那裡。

for people in that country.

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

當地的醫生，柬埔寨人， 從來沒有聽過這些藥物，

so they were like, what are they?

他們問這些是什麼？他做了解釋。

And he explained.

And they said to him,

他們對他說：

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

「我們不需要，我們已經 有抗憂鬱劑了。」

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

他說：「什麼意思？」

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

他以為他們會說某種藥草療法，

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

如聖約翰草、銀杏之類的。

Instead, they told him a story.

但，他們卻告訴他一個故事。

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

在他們的社區 有個農夫，在稻田工作。

And one day, he stood on a land mine

有一天，他踩到了地雷，

left over from the war with the United States,

那是和美國打戰時留下來的，

and he got his leg blown off.

他的腿被炸斷了。

So they him an artificial leg,

他們幫他裝了義肢，

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

一陣子之後，他又回到田裡工作。

但，很顯然，戴著義肢

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

when you've got an artificial limb,

在水中工作非常痛苦，

and I'm guessing it was pretty traumatic

我猜想，要他回到當初 被炸傷的稻田裡工作

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

也是件很難過的事。

The guy started to cry all day,

這個人開始整天哭泣，

he refused to get out of bed,

他拒絕下床，

he developed all the symptoms of classic depression.

他出現了典型憂鬱症的所有病徵。

The Cambodian doctor said,

柬埔寨醫生說：

"This is when we gave him an antidepressant."

「此時，我們給了他抗憂鬱劑。」

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

沙梅菲爾德博士問：「那是什麼？」

They explained that they went and sat with him.

他們解釋，那就是他們去陪他坐坐。

They listened to him.

他們傾聽他說話。

They realized that his pain made sense --

他們了解他的痛苦是合情合理的——

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

他在憂鬱的煎熬中很難看到這一點，

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

但其實，他生活中造成憂鬱的成因 是完全可以理解的。

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

其中一位醫生在跟 社區民眾談話時，想到：

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

「如果我們買一頭牛給這個人， 他就能變成酪農，

he could become a dairy farmer,

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

他就不用待在讓他感覺 這麼糟的田裡工作了。」

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

所以他們買了一頭牛給他。

So they bought him a cow.

幾週之內，他就不再哭泣了，

Within a couple of weeks, his crying stopped,

within a month, his depression was gone.

一個月之內，憂鬱症也沒了。

They said to doctor Summerfield,

他們對沙梅菲爾德博士說： 「博士，那頭牛就是抗憂鬱劑，

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

that's what you mean, right?"

那就是你的意思，對吧？」

(Laughter)

（笑聲）（掌聲）

(Applause)

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

如果在座大部分的人在成長過成中 被灌輸的憂鬱症知識和我相同，

and most of the people here were,

這聽起來會像是個爛笑話吧？

that sounds like a bad joke, right?

「我去找醫生拿抗憂鬱劑， 她給了我一頭牛。」

"I went to my doctor for an antidepressant,

she gave me a cow."

But what those Cambodian doctors knew intuitively,

但，那些柬埔寨醫生靠著直覺，

based on this individual, unscientific anecdote,

根據這個個案， 沒有科學根據的軼事，

is what the leading medical body in the world,

就知道了世界上最重要的醫療組織，

the World Health Organization,

世界衛生組織，

has been trying to tell us for years,

根據最佳科學證據所得之結果，

based on the best scientific evidence.

數年來持續在告訴我們的事。

If you're depressed,

如果你感到憂鬱，

if you're anxious,

如果你感到焦慮，

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

你並不是軟弱，你並沒有發瘋，

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

基本上，你並不是零件故障的機器。

You're a human being with unmet needs.

你是人類，只是有些需求未被滿足。

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

這裡還有一點也同等重要， 要想想那些柬埔寨醫生

and the World Health Organization are not saying.

及世界衛生組織並沒有說什麼。

They did not say to this farmer,

他們沒有對這位農夫說：

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

「嘿，老兄，你得要振作起來。

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

想辦法解決這個問題 是你自己的責任。」

On the contrary, what they said is,

正好相反，他們說的是：

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

「我們大家在此一起陪你振作起來，

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

我們同心協力就能 想辦法解決這個問題。」

This is what every depressed person needs,

這是每個憂鬱的人都需要的，

and it's what every depressed person deserves.

也是每個憂鬱的人都應得的。

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

這就是為什麼聯合國 最頂尖的醫生之一

in their official statement for World Health Day,

在 2017 世界衛生日的官方聲明中，

couple of years back in 2017,

said we need to talk less about chemical imbalances

說我們需要少談一點化學失衡，

and more about the imbalances in the way we live.

多談一點生活方式的失衡。

Drugs give real relief to some people --

藥物的確能讓某些人喘口氣—— 有段時間我確實得到舒緩——

they gave relief to me for a while --

but precisely because this problem goes deeper than their biology,

但，正因為這個問題 超越生物學的範疇，

the solutions need to go much deeper, too.

因此解決方案也得要更深入。

But when I first learned that,

但，當我初次聽到這些時，

I remember thinking,

我記得我心想：

"OK, I could see all the scientific evidence,

「好，我看到了科學證據， 也閱讀了很多文獻，

I read a huge number of studies,

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

我訪問的很多專家 都解釋了這個狀況，」

但我不斷想著： 「我們怎麼可能辦到？」

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

The things that are making us depressed

讓我們憂鬱的事物，

are in most cases more complex than what was going on

大部分的情況下都比 柬埔寨農夫的狀況還要複雜。

with this Cambodian farmer.

Where do we even begin with that insight?

根據那個觀點的話， 我們要從何處著手進行呢？

But then, in the long journey for my book,

但，在為自己寫書而踏上的

漫長世界之旅中，

all over the world,

I kept meeting people who were doing exactly that,

我不斷遇到一些確實在這麼做的人，

from Sydney, to San Francisco,

從雪黎、舊金山

to São Paulo.

到聖保羅。

I kept meeting people who were understanding

我不斷遇到一些人，他們都了解

the deeper causes of depression and anxiety

憂鬱症和焦慮症的更深層成因，

and, as groups, fixing them.

且大家團結起來，解決它們。

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

我無法跟各位聊所有這些 我遇到、寫出來的非凡人物，

I got to know and wrote about,

也無法談到我所了解造成 憂鬱症和焦慮症的九個成因，

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

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

他們不會讓我講十小時的 TED 演說 —— 你可以跟他們客訴。

you can complain about that to them.

But I want to focus on two of the causes

但我想把焦點放在兩個成因上，

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

如果可以的話，再談兩個 從它們發展出來的解決方案。

Here's the first.

第一個，

We are the loneliest society in human history.

我們是人類史上最孤單的社會。

There was a recent study that asked Americans,

最近有一項研究，詢問美國人：

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

「你是否覺得你不再 和任何人親近了？」

And 39 percent of people said that described them.

39% 的人說他們正是如此。 「不再和任何人親近了。」

"No longer close to anyone."

In the international measurements of loneliness,

從孤單的國際測量指標來看，

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

英國和歐洲其他地方 緊接在美國之後，

in case anyone here is feeling smug.

所以各位也別沾沾自喜。

(Laughter)

（笑聲）

I spent a lot of time discussing this

我花了很多時間和世上 最頂尖的專家討論孤單這個議題，

with the leading expert in the world on loneliness,

an incredible man named professor John Cacioppo,

有位很了不起的人， 芝加哥的約翰‧卡喬波教授，

who was at Chicago,

他在研究中提出的 一個問題讓我想了很多。

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

Professor Cacioppo asked,

約翰卡喬波問：

"Why do we exist?

「我們為什麼存在？

Why are we here, why are we alive?"

我們為什麼在這裡， 為什麼活著？」

One key reason

一個重要理由

is that our ancestors on the savannas of Africa

就是我們在非洲無樹平原上的祖先

were really good at one thing.

非常擅長一件事。

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

他們獵殺的動物 體型通常都比他們還大，

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

他們獵殺的動物 速度通常都比他們還快，

but they were much better at banding together into groups

但他們非常擅於組成團體

and cooperating.

同心協力。

This was our superpower as a species --

這是我們這個物種的超能力——

we band together,

我們會團結，

just like bees evolved to live in a hive,

就像蜜蜂演化成居住在蜂巢中，

humans evolved to live in a tribe.

人類演化成居住在部落中。

And we are the first humans ever

我們是史上最早開始

to disband our tribes.

拆散部落的人類。

And it is making us feel awful.

這讓我們感覺糟透了。

But it doesn't have to be this way.

但不一定要如此。

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

事實上，我書中和人生中的一位英雄

is a doctor named Sam Everington.

是一位名為山姆‧艾佛林頓的醫生。

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

他是在東倫敦貧窮地區 執業的家庭醫生，

where I lived for many years.

我在那裡住過很多年。

And Sam was really uncomfortable,

山姆感到很不舒服，

because he had loads of patients

他有很多病人來找他都是 因為嚴重的憂鬱症和焦慮症。

coming to him with terrible depression and anxiety.

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

他跟我一樣不反對化學抗憂鬱劑，

he thinks they give some relief to some people.

他認為藥物能讓部分人舒緩症狀。

但他知道兩件事。

But he could see two things.

第一，

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

大部分的時候，他的病人

會憂鬱和焦慮的理由是 完全可以理解的，比如孤單。

for totally understandable reasons, like loneliness.

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

第二，雖然藥物可以 舒緩某一部分人的症狀

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

但卻無法解決大多數人的問題，

The underlying problem.

背後的問題。

One day, Sam decided to pioneer a different approach.

有一天，山姆決定 帶頭嘗試一種不同的方法。

A woman came to his center, his medical center,

一名女子來到他的中心， 他的醫療中心，

called Lisa Cunningham.

她叫做麗莎‧康寧漢。

I got to know Lisa later.

我後來認識了麗莎。

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

因為麗莎有極嚴重的憂鬱症和焦慮症， 她一直被禁閉在家中，

for seven years.

長達七年。

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

當她到山姆的中心時， 她被告知：「別擔心，

we'll carry on giving you these drugs,

我們會繼續給你那些藥物，

but we're also going to prescribe something else.

但我們也會開其他的處方箋給妳。

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

我們要開給你的處方箋， 是每週來這個中心兩次，

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

和一群也患有憂鬱和焦慮的人聚會，

not to talk about how miserable you are,

但不是要談你們有多可憐，

but to figure out something meaningful you can all do together

而是要想出你們可以 一起做什麼有意義的事，

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

這樣你們才不會覺得孤單， 不會覺得活著沒意思。」

The first time this group met,

這群人初次見面時，

Lisa literally started vomiting with anxiety,

麗莎因為焦慮症發作而開始嘔吐，

it was so overwhelming for her.

這對她來說太難以招架了。

But people rubbed her back, the group started talking,

但有人順撫她的背， 這群人開始談話，

they were like, "What could we do?"

他們說：「我們能做什麼？」

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

這些人像我一樣是市中心貧民區的 東倫敦人，不懂園藝。

they didn't know anything about gardening.

他們說：「一起學園藝如何？」

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

在醫生的辦公室後方 有一塊灌木叢林地。

There was an area behind the doctors' offices

that was just scrubland.

「我們何不把這塊地變成花園？」

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

他們開始去圖書館借書，

They started to take books out of the library,

開始看 YouTube 上的影片。

started to watch YouTube clips.

他們開始把手伸進泥土裡。

They started to get their fingers in the soil.

They started to learn the rhythms of the seasons.

他們開始學習季節的節奏。

There's a lot of evidence

有很多證據顯示，

that exposure to the natural world

接觸大自然世界就是 很強大的抗憂鬱劑。

is a really powerful antidepressant.

But they started to do something even more important.

但，他們開始做更重要的事。

They started to form a tribe.

他們開始形成社群。

They started to form a group.

他們開始形成團體。

They started to care about each other.

他們開始關心彼此。

If one of them didn't show up,

如果他們當中有人沒出現，

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

其他人會去找他，問：「你還好嗎？」

Help them figure out what was troubling them that day.

協助他找出那天讓他心煩的事。

麗莎是這樣跟我說的：

The way Lisa put it to me,

"As the garden began to bloom,

「當花園開始綻放，

we began to bloom."

我們也開始綻放。」

This approach is called social prescribing,

這種方法叫做「社交處方」，

it's spreading all over Europe.

在歐洲各地都有。

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

目前證據不多，但在持續增加中，

suggesting it can produce real and meaningful falls

證明這個方法能真正且有意義地

in depression and anxiety.

讓憂鬱症和焦慮症的狀況減輕。

And one day, I remember standing in the garden

有一天，記得我站在花園裡，

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

麗莎和她曾經憂鬱的朋友 所建造的花園——

it's a really beautiful garden --

那個花園真的很美——

and having this thought,

當時我心想，

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

這個想法的靈感來自 澳洲的休伊‧麥凱教授。

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

我想通常在這種文化下， 當大家感到低潮時，

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

我們會對他們說—— 我相信大家都說過，我就有——

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

我們會說：「你只是需要 做自己，做你自己。」

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

我了解到，其實我們 應該是要對他們說：

"Don't be you.

「不要做自己。

Don't be yourself.

不要做你自己。

Be us, be we.

做我們，成為我們。

Be part of a group."

成為團體的一份子。」

(Applause)

（掌聲）

The solution to these problems

這些問題的解決方案

does not lie in drawing more and more on your resources

不是更依賴你自個兒孤立的資源——

as an isolated individual --

那是讓我們陷入這危機的部分原因。

that's partly what got us in this crisis.

解決方案需要的是重新 和比自己更大的東西做連結。

It lies on reconnecting with something bigger than you.

And that really connects to one of the other causes

那就連結到了憂鬱症 和焦慮症的另一個成因，

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

也是我要和大家談的。

大家都知道，

So everyone knows

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

垃圾食物主宰了我們的飲食， 讓我們的身體出現毛病。

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

我並不是帶著優越感這麼說的。

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

我來這裡演講之前 真的是去吃了麥當勞。

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

我看到大家都吃健康的 TED 早餐，

我心想...免談 。

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

但就像垃圾食物主宰了我們的 飲食，讓我們的身體出現毛病，

a kind of junk values have taken over our minds

某種垃圾價值觀也主宰了我們的大腦，

and made us mentally sick.

讓我們的心理出現毛病。

For thousands of years, philosophers have said,

數千年來都有哲學家說，

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

如果你認為人生的重點就是金錢、

地位和炫耀，

you're going to feel like crap.

你將會感覺糟透了。

That's not an exact quote from Schopenhauer,

那並非叔本華的原句，

but that is the gist of what he said.

但他說的意思大致就是如此。

But weirdly, hardy anyone had scientifically investigated this,

但很奇怪，幾乎沒有人 針對這點做科學研究，

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

一直到我認識的一位 非凡人物，提姆‧卡瑟，

who's at Knox College in Illinois,

伊利諾州諾克斯學院的教授，

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

至今他研究這個主題 已有三十年的時間了。

And his research suggests several really important things.

他的研究指出好幾個非常重要的重點。

Firstly, the more you believe

首先，你越是相信

you can buy and display your way out of sadness,

你可以用金錢與炫耀來脫離悲傷，

and into a good life,

走入美好的生活，

the more likely you are to become depressed and anxious.

你就越有可能變得憂鬱和焦慮。

And secondly,

第二，

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

我們這個社會

越來越被這些信念給影響和驅動。

All throughout my lifetime,

我一生中都處在

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

廣告、IG 等等的壓力影響之下。

And as I thought about this,

當在想這個議題時，我了解到，

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

我們打從出生就一直 被餵食某種的心靈肯德基。

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

我們都被訓練成 從錯誤的地方去尋找快樂，

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

就像垃圾食物無法滿足你的營養需求，

and actually makes you feel terrible,

還會讓你感覺更糟，

junk values don't meet your psychological needs,

垃圾價值觀也無法滿足你的心理需求，

and they take you away from a good life.

且它們會讓你遠離美好生活。

But when I first spent time with professor Kasser

但，當我初次和卡瑟教授相處時，

and I was learning all this,

我了解到所有這些，

I felt a really weird mixture of emotions.

當時覺得五味雜陳。

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

因為一方面，我覺得這很有挑戰性。

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

瞭解到在我人生當中， 當我覺得沮喪時，

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

我有多常會以炫耀式的、

虛榮華麗的外在表象試圖去補償它。

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

我能理解為什麼 那種方式對我不太有用。

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

我也在想，這不是蠻明顯的嗎？

Isn't this almost like banal, right?

可說是很老套吧？

If I said to everyone here,

如果我對各位說，

none of you are going to lie on your deathbed

在臨終前，你不可能會去想著

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

你買過的鞋子、推文有多少轉推，

你會想著人生中有愛、 有意義、有連結的時刻。

you're going to think about moments

of love, meaning and connection in your life.

這幾乎是陳腔濫調了。

I think that seems almost like a cliché.

但我不斷和卡瑟教授談，並說：

But I kept talking to professor Kasser and saying,

「我為何會感覺到 這種奇怪的雙重感？」

"Why am I feeling this strange doubleness?"

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

他說：「在某種層面上， 我們都知道這些事。

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

但在這文化中，我們 不依靠它們來過活。」

We know them so well they've become clichés,

我們覺得那些都是老生常談， 卻不會依此過日子。

but we don't live by them.

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

我一直問為何我們如此深刻地瞭解， 卻不依此來過日子？

but not live by it?

And after a while, professor Kasser said to me,

一會兒之後，卡瑟教授對我說：

"Because we live in a machine

「因為我們生活在一台

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

設計成讓我們去忽略人生中 重要事物的機器中。」

I had to really think about that.

我得好好想想那句話。

"Because we live in a machine

「因為我們生活在一台設計來

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

讓我們忽略人生中 重要事物的機器裡。」

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

卡瑟教授想要知道 我們是否能瓦解這台機器。

He's done loads of research into this;

他做了一大堆相關研究； 讓我舉個例子，

I'll tell you about one example,

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

我真心鼓勵大家試著 把這招用在朋友和家人身上。

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

有一個人叫奈森‧鄧肯， 他讓一群青少年和成人

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

在一段時間中參加一連串的聚會活動。

And part of the point of the group

這個團體的目的之一，

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

是要讓大家想想他們人生中

they had actually found meaning and purpose.

真正具有意義和目的的時刻。

For different people, it was different things.

大家的答案都不同。

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

有些人的答案是玩音樂、 寫作、幫助某人——

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

我相信各位都能想出一個答案吧？

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

這個團體還有個目的， 就是要讓大家去提問：

"OK, how could you dedicate more of your life

「好，你要如何能奉獻更多的人生

to pursuing these moments of meaning and purpose,

去追尋這些有意義有目的的時刻，

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

少把人生花在…… 買你不需要的垃圾，

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

把它貼到社群媒體上讓大家說 『天啊，好羨慕喔！』」

'OMG, so jealous!'"

And what they found was,

他們的發現是，

just having these meetings,

光是開這些會議，

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

這有點像是消費主義的 戒酒暱名聚會，對吧？

Getting people to have these meetings, articulate these values,

讓大家參與會議， 清楚表達這些價值觀，

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

下決心要身體力行、彼此督促，

led to a marked shift in people's values.

最終讓大家的價值觀顯著地轉變。

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

帶我們遠離一直以來 訓練我們在錯的地方尋找快樂

training us to seek happiness in the wrong places,

而產生憂鬱情緒的暴風圈，

and towards more meaningful and nourishing values

轉向更有意義、更富營養的價值觀，

that lift us out of depression.

讓我們擺脫憂鬱症。

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

但，根據我看到並寫出來的 這些解決方案，

and many I can't talk about here,

有許多我來不及在這裡談到，

I kept thinking,

我不斷思考，

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

為什麼我花了這麼多時間 才能深刻理解這些真知灼見？

Because when you explain them to people --

因為，向別人解釋這些時 ——

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

有些比較複雜， 但並非全部都很複雜——

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

向別人解釋時，不會非常難理解吧？

某種程度上， 我們早就知這些道理。

At some level, we already know these things.

Why do we find it so hard to understand?

為什麼會這麼難理解？

I think there's many reasons.

我想，理由有很多。

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

但我認為其中一個理由是，

我們得要改變我們對 憂鬱症及焦慮症的了解。

of what depression and anxiety actually are.

There are very real biological contributions

生物因子的確對憂鬱症 和焦慮症有很明確的影響。

to depression and anxiety.

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

但如果我們讓生物因素 成為唯一的解答，

as I did for so long,

像我長久以來認為的，我會說 還有文化層面所帶給我的影響，

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,

我們隱晦地在告訴人們說...... 那不是任何人的本意，

but what we're implicitly saying to people is,

但我們在暗示大家的是：

"Your pain doesn't mean anything.

「你的痛苦沒有任何意義。

It's just a malfunction.

它只是一種故障。

It's like a glitch in a computer program,

就像電腦程式會有小錯誤，

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

只是你腦中的迴路出了點問題。

But I was only able to start changing my life

但，我是在了解到憂鬱症 並不是一種故障之後，

when I realized your depression is not a malfunction.

我才有辦法開始改變我的人生。

It's a signal.

它是個訊號。

Your depression is a signal.

你的憂鬱症是個訊號。

It's telling you something.

它有訊息要告訴你。

(Applause)

（掌聲）

We feel this way for reasons,

我們會有這種感覺是有原因的，

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

在憂鬱的劇痛當中很難看見這些原因，

I understand that really well from personal experience.

有切身之痛的我非常能夠理解這點。

But with the right help, we can understand these problems

但，若有正確的協助， 我們就能了解這些問題

and we can fix these problems together.

並一起修正這些問題。

But to do that,

但，要做到這一點的第一步

the very first step

is we have to stop insulting these signals

就是要停止侮辱這些訊號，

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

別再說它們是軟弱、瘋狂的象徵， 或單純生物的反應，

except for a tiny number of people.

只有少部分的人是真的如此。

We need to start listening to these signals,

我們得要開始傾聽這些訊號，

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

因它們在告訴我們所需傾聽的警訊。

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

只有當我們能真正 傾聽這些訊號時，

and we honor these signals and respect these signals,

當我們能尊重、重視這些訊號時，

that we're going to begin to see

我們才能夠開始看見

the liberating, nourishing, deeper solutions.

讓人解放、營養豐富 且更深刻的解決方案。

The cows that are waiting all around us.

到處都有牛在等著我們。

Thank you.

謝謝。

(Applause)

（掌聲）