Peachy Liv: How to protect your mental well-being online -- from a Gen-Zer | TED

Transcriber:

譯者: Lilian Chiu 審譯者: 麗玲 辛

When I was 12, I had a dream to tell one million young people

我十二歲時有個夢想， 就是告訴一百萬名年輕人，

that it is possible to close the gap between how learning should feel like

我們可以縮減「學習應有的樣子」

與「真正學習的感覺」之間的落差。

and how it actually feels.

All my friends went to school out of pressure to compete

我所有的朋友上學 都在因為壓力而競爭，

in gaining the highest grades,

爭奪最高的成績，

which leads to depending their self-worth on numbers,

導致他們將自我價值建立在分數上，

normalizing cheating and hating school.

作弊成為常態，他們也討厭上學。

I had this mission because I wanted young people

我有這種使命感，

因為我希望年輕人能為 我們的權利而戰，

to fight for our right to have an education

我們所受的教育應該要鼓勵我們 出於內在的好奇而學習，

that encourages us to learn out of internal curiosity

instead of external pressure,

而非外在的壓力，

and one that feels rewarding, fun, self-fulfilling and collaborative.

且教育應該要讓我們覺得有意義、

有趣、能自我實現，且需要合作。

So I thought if I could talk in front of a thousand people at a time,

所以我心想，如果我能 一次對一千個人談話，

I would just need to do that a thousand times

我只需要做一千次，

and then I would reach a million people, right?

我就能觸及到一百萬人，對吧？

Until I realized that I could reach millions of people all at once online.

後來我發現，在線上， 我可以一次就觸及一百萬人。

For me, realizing that felt like finding a superpower.

對我來說，這個發現 就好像找到超能力一樣。

That's when I started my journey as an educational content creator

從那時起，我開始擔任 教育內容創作者及變革者。

and changemaker.

So I created videos that challenge students to find the subjects

所以，我創作影片，

邀請學生去找到他們 感興趣且喜愛的主題，

they are curious and passionate about,

provided tips on making learning fun

提供祕訣，讓學習變有趣，

and demonstrated how technology could transform how we learn

並示範科技能夠如何 改變我們的學習方式，

and help us reach our fullest potentials.

並協助我們發揮最大潛能。

Since then, my videos on YouTube have been viewed more than 55 million times.

從那時起，我的 YouTube 影片 已被點閱至少五千五百萬次。

Plus, I've helped create social activism through my online work,

此外，我也透過我的線上工作， 協助推動社會行動主義，

starting online movements that encourage young people

發起線上運動，

鼓勵年輕人說出自己對於教育的憂慮，

to speak up about their own concerns in education

and share how they take action to solve them.

並分享他們如何採取行動 來解決這些憂慮。

I also became more involved with the online community of UNICEF

我也更投入參與聯合國 兒童基金會的線上社群

and U-Report Indonesia.

以及印尼的 U-Report。

As a U-Report ambassador,

身為 U-Report 大使， 我發起大型計畫，

I initiated large projects

and invited other changemakers to join forces.

並邀請其他變革者聯手。

For example, I coordinated a workshop on digital tools

比如，我協調推動了一個工作坊，

主題是數位工具 及其他二十一世紀技能，

and other 21st century skills

to help build the capacity of hundreds of young people.

旨在協助數百名年輕人 發展他們的能力。

I've had so many wonderful opportunities through UNICEF and U-Report

我有好多美好的機會，

透過聯合國兒童基金會、 U-Report、我的 YouTube 頻道，

and my own YouTube channel

to try to positively shape the world for the better.

我得以用正面的方式讓世界變得更好。

But I also discovered some downsides.

但我也發現了一些問題點，

恐怕許多年輕人都在線上 遇到過這些問題點。

The downsides that I’m afraid too many young people have experienced

from being online.

If you have a strong voice online,

如果你在線上的聲量很大，

especially as a young person

特別是，如果你是年輕人，

and especially as someone trying to make change in the world,

特別是，如果你是試著 在世界上造成改變的人，

there is definitely pushback.

一定會遇到反對。

It's like by giving advice,

就好像，因為你提出建議，

people think you're putting yourself on a pedestal,

大家就覺得你想坐上神壇，

and so people try to knock you down.

大家會試著把你打下來。

For instance, one of the things I've talked about a lot

比如，我很常談的一件事，

is the possibility for Indonesian students

就是印尼學生出國讀書的可能性。

to study abroad.

Of course, that meant people expected me to prove it was possible

當然，那就表示大家會期望 我來證明那是有可能的，

by studying abroad myself,

我得自己出國讀書來證明。

and I really wanted to.

我也真的很想。

Although I got into my dream university in Canada,

雖然我被夢想的加拿大大學錄取了，

I didn't get the scholarship I needed to afford attending.

我卻沒拿到獎學金， 因此負擔不起去就讀。

And when people kept posting online, saying things like,

大家就不斷在網路上說類似這樣的話：

"Why are you not in Canada?

「你怎麼沒去加拿大？

That's why you shouldn't be dreaming too high,"

所以你不該好高鶩遠。」

I felt embarrassed and so insecure about myself.

我覺得很丟臉，對我自己也很沒信心。

Whether you have one follower on social media or one million,

不論你在社群媒體上 有一個或一百萬個追蹤者，

you've probably known this feeling.

你可能都知道這種感覺。

Or maybe you don't post the truth about your life

或者，你不會貼文談你人生的實情，

because you're afraid to be judged.

因為你怕被評斷。

I think the first part of the solution comes from within.

我認為，解決方法首先來自內在，

It starts with self-awareness.

從自我察覺開始。

When we feel pressured

當別人加在我們身上的期望 讓我們感受到壓力時，

by a certain expectation imposed by others,

it usually indicates that that same expectation

這通常也表示，

我們自己內心也有同樣的期望。

is also coming from within us.

I was disappointed in myself and sad

我對我自己很失望，

that I couldn't live up to my own expectations.

而且我很難過，無法實現自己的期望。

I realized that I expected myself to be an excellent role model

我發現，我期許我自己 要扮演出色的模範，

who could prove that everything is possible,

證明什麼都有可能，

which is the actual source of why I felt this massive pressure in the first place.

這才是我最初會感到 這種巨大壓力的真正原由。

The other part we need to work on inside ourselves is self-acceptance,

另一方面，我們內在還需要 努力做到自我接納，

which means embracing our flaws and failures

也就是擁抱自己的缺點和失敗，

as important parts of what makes us human.

因為沒有這些重要元素， 我們就不是凡人了。

Through time, I was able to accept that I am allowed to make mistakes,

隨著時間，我學會接受 犯錯是被允許的，

that the only people who don't fail are the people who don't try.

只有一種人不會失敗， 就是試都不試的人。

And I was trying to do great things,

而我在嘗試做大事，所以，

so, of course, I would face some challenges, right?

我當然會遇到難題挑戰，對吧？

I think if we all find some self-awareness and self-acceptance,

我認為，

如果我們能做到自我覺察和自我接納，

then we can adjust.

我們就能調整。

It is so, so important to adjust our expectations

調整我們的期望是非常重要的，

to be more aligned and realistic to our own current situation.

讓期望更切實際， 符合自己目前的狀況。

So instead of expecting myself to prove everything is possible,

所以，我並不期待我自己 能證明什麼都有可能，

now I focus more on proving that we can always learn from our failures

現在我的焦點是要證明

我們總是能從失敗中學習，

and use what we've learned to help other people.

並運用所學到來協助他人。

But let's be clear, we can't address the hardships of social media,

但，要說清楚，

我們不可能單單靠 個人的韌性就處理掉

especially things like cyberbullying, with individual resilience alone.

社群媒體的困難， 特別是像網路霸凌。

Because worldwide, more than one-third of young people

因為，全世界有 超過三分之一的年輕人

have reported experiencing cyberbullying online.

都表示自己經歷過網路霸凌。

所以，我們必須要做的另一件事就是

And so the other thing we must do is treat each other better in social media

更善待彼此，

不論是在社群媒體上或線上社群裡。

and online communities in general.

After all, I've been attacked,

畢竟，

我曾經被攻擊、批評、騷擾過，

criticized and harassed even when I posted things out of good intentions.

即使我張貼內容都出於善意。

In some cases, I've received some very extreme and disturbing messages.

有些情況下，

我還收到一些非常極端 且讓人不舒服的訊息。

Being bullied online feels especially humiliating

在線上被霸凌感覺特別丟臉， 因為規模的緣故：

because of the scale:

more people attacking you online than you even know in real life.

在線上攻擊你的人數可能比 你在現實中認識的人數還多。

且在線上，人人都會 以某種形式遇到這種事，

And this happens to everyone in some way online,

not just to people with big followings.

不是只有追蹤者多的人才會遇到。

So I really think if we want better online spaces,

所以，我真心認為，如果 我們想要更好的網路世界，

we have to each play a role in creating them

人人都要參與投入，才能創造出來，

我們得要承諾在對待彼此時 不忘仁慈及尊重，

by committing to treat each other with kindness and respect,

even when we disagree.

即便彼此意見不同。

So before we leave a comment, we should always ask ourselves:

所以，在留言之前， 我們都應該要問問自己：

How would I feel if I were the one receiving this comment?

如果我是收到這則留言的人， 我會有什麼感覺？

And if you are being harassed or bullied online or offline,

如果你在線上或現實中 被騷擾或霸凌，

please, please, please ask for help and support.

千萬拜託，一定要去 尋求協助和支持。

有韌性並不表示 我們得要獨自面對一切。

Being resilient does not mean we have to face things alone.

We could be vulnerable at the same time,

我們同時也可以有脆弱的一面，

reaching out and talking to trusted people

向外求援，和可信賴的人談談，

like our parents, best friends,

比如我們的父母、最好的朋友、

teachers or even psychologists.

老師，或甚至心理醫生。

以我為例，我把 我的經歷告訴了我父母，

In my case, I told my parents what I was going through,

and they kept me strong in resisting the urge to quit social media.

他們幫我保持堅定，

對抗想要放棄社群媒體的衝動。

I also went to a psychologist to help me

我也去看心理醫生，

overcome the mental health issues I faced due to cyberbullying.

她協助我克服受到網路霸凌時 所面臨的心理健康問題。

她建議我暫時脫離一下社群媒體，

She suggested that I take a break from social media,

to ground myself instead of quitting for good,

回到現實，而不是永遠放棄。

and that was actually great advice.

這其實是很棒的建議，

It helped me gain some important perspective.

幫助我看到更多重要的面向。

To be sure, there are bigger dynamics at play

當然，還有許多因素在相互影響，

that require the leadership of social media platforms

需要社群媒體平台的領導者

and the government

以及政府，

to make sure we're as safe as possible online,

盡可能確保我們在線上的安全，

especially in the case of kids.

特別要保護孩童。

These are complex issues,

這些議題很複雜，

and while we can work as individuals to be more resilient

雖然我們個人可以努力 讓自己更有韌性，

and as communities to be more kind and careful with each other,

社群可以努力用更仁慈、 謹慎的方式對待彼此，

systemic problems ultimately need systemic solutions.

體制的問題最終還是需要 體制的解決方案。

These technologies are our future,

科技是我們的未來，

and we need to make sure that future is healthy and safe for us.

我們必須要確保未來 對我們而言是健康且安全的。

In the end, for me, when I took a break from social media,

最後，對我來說， 當我暫時脫離社群媒體時，

it helped me to really reflect on why I do this,

我得以好好思考我為什麼要做這些事，

why I use online tools to educate and engage my peers.

我為什麼要用線上工具 來教育及吸引我的同儕。

And I realized my motivation used to be extrinsic,

我發現，

我以前的動機是外在的，

wanting people to be helped and be inspired.

希望大家能夠得到協助、鼓舞。

I hadn't really meant to, but by posting content for other people,

我本意不是如此，但，

當我為了他人而張貼內容時，

I was depending my sense of impact and even self-worth

我就是把我能帶來影響的感覺 以及自我價值都建構在

to what other people thought or said about me.

別人對我的想法或說法上。

But now I've realized my motivation is and should always be intrinsic,

但現在，我了解到，

我的動機是，也應該一直要是

內在的，

wanting to try my best in sharing what I've learned

想要盡我所能， 把我所學到的分享出來，

because it gives me fulfillment and purpose.

因為那讓我覺得滿足，有使命感。

There is a difference.

是有差別的。

Extrinsic motivations depend on results that are out of our control

外在動機要仰賴我們無法控制的結果，

while intrinsic motivations depend on things we could do

而內在動機則是取決於我們能做的事，

that are under our control.

是我們能控制的。

We will be less likely to take external feedback to heart

如果我們是出於 內在動機而在線上做事，

if we do things online out of intrinsic motivations.

就比較不會那麼在意 外在的回饋意見。

What we do online and offline,

在線上及現實中，不論做什麼事，

we should do simply because we believe it is the right thing to do.

我們都應該單純出於 相信這是對的事而去做，

So I have a question for you.

所以，我要問你一個問題。

What’s your personal mission for being on social media,

在社群媒體上， 你個人的使命是什麼？

and what will you do to fight for it?

你會做什麼，來為這個使命而戰？

I would love to see more young people becoming catalysts of change

我很希望能看見更多年輕人 利用社群媒體的力量，

成為改變的催化劑——

by harnessing the power of social media --

and do so not by sacrificing our mental health

不必犧牲自己的心理健康

but by being equipped with self-sustaining tools

而是要準備好自給自足的工具，

and engaging on platforms that are nurturing and strengthening

並選擇參與那些培養、強化 個人及這個世界的平台。

for individuals and our world.

I may not be going to Canada, but I am going to the future.

我可能無法去加拿大，

但我一定會邁向未來。

No matter what.

不論如何。

Technology is my generation's tool to fight for the future we want to see.

我們這個世代若要為了創造 我們想看見的未來而戰，

要用的工具就是科技。

It should help us, not hurt us.

科技應該幫助我們，而非傷害我們。

Thank you.

謝謝。