How to turn climate anxiety into action | Renée Lertzman

譯者: Lo Hsien Huang 審譯者: Marssi Draw

It's deeply painful

面對現在地球上所發生的狀況，

to face what's happening on our planet right now.

是非常痛苦的。

From forests burning,

從森林大火，

ocean plastic,

海洋塑膠、

species just gone each day,

每天都有物種消失、

displacement.

被迫遷移他鄉。

It's easy to feel totally overwhelmed.

很容易就會覺得無法招架。

Maybe a bit helpless.

也許有一點無助感、

Powerless.

無力感、

Angry.

憤怒、

On fire.

發火、

Numb.

麻木、

Disconnected.

疏離，

Perhaps all of the above.

也許以上皆是。

These messy and complicated feelings,

這些亂七八糟的複雜感受，

they make total sense.

是完全合情合理的。

I wish that someone had said this to me 30 years ago.

我真希望三十年前有人告訴我這些。

I was a college freshman taking environmental studies,

當時我是大學新鮮人， 選了環境研究的課，

which is basically a semester of really bad news

這門課基本上就是 滿滿一整個學期的壞消息，

about all the ways that humans have profoundly damaged

說明人類用各種方式

our beautiful earth.

深深地傷害我們美麗的地球。

And I felt like I had been dropped into a dark tunnel,

我感覺好像掉到黑暗的地洞中，

given no tools to get out

沒有工具能讓我脫身，

and yet expected to carry on with my everyday life

卻還期望能假裝一切都很正常，

as if things were normal.

繼續過我的日常生活。

But once you're exposed to that kind of information,

不過一旦你接觸到那些資訊，

things are not normal anymore.

一切都不再正常了。

And I was anxious, I was terrified,

我很焦慮，我很害怕，

no one was talking about this,

沒有人在談這些感受，

and I almost dropped out of school, for real.

我差點輟學，我是說真的。

But instead, I signed up for a field study in California,

不過我參加了一個加州的田野研究，

and we were backpacking together as a small group for two months,

我們一小群人一起 當了兩個月的背包客，

which I know sounds very intense.

我知道這聽起來很累。

And it was, but what I found is that we talked a lot.

的確很累，但我發現， 我們會談很多。

We talked about how we were feeling

我們會談我們對世界的感受，

about the world,

openly and honestly,

開放、誠實地談論，

and no one told me at any point to be more positive

而且始終都沒有人在任何時候

叫我要正面一點或抱有希望。

or more hopeful.

Not once.

一次都沒有。

And surprisingly, I found myself feeling better.

出乎意料，我竟然感覺好多了。

I actually felt like I could face these issues

我真的覺得可以面對這些議題，

that had seemed so insurmountable

更能迎面接受這些

more head on.

本來似乎無法克服的議題。

And I had this epiphany:

我有了頓悟：

What if by understanding ourselves

假使，透過了解自己

and one another,

以及他人，

we could find our way through this crisis

我們能夠找到一種不同的新方式

in a new and different way?

來渡過這個危機，那會如何？

You know, what if psychology actually held

假使，心理學真的持有

a missing key to unlocking action

先前所欠缺的關鍵，

讓我們能採取行動

on the greatest challenges facing our planet right now?

處理地球目前面臨的 最大挑戰，那會如何？

So when I got back from the field study,

我從田野研究回來之後，

I focused on clinical psychology,

便投入到臨床心理學，

and I researched the relationships

我研究了

創傷和悲慟及創意之間的關係。

between trauma and grief and creativity.

And the paradox at the heart of, I think, all of this

我想一切的核心，

is how do we stay present

矛盾之處在於我們要如何

with what's really painful,

不要逃避真的很痛苦的狀況，

how do we stay connected

我們要如何在面臨具威脅性、

in the face of what's threatening and overwhelming and scary?

難以招架的可怕狀況時， 還能保持連結？

And it turns out that psychology knows a lot about these things.

結果發現，心理學 對這方面的了解甚多。

Truly, a lot.

真的很多。

But I wasn't hearing any of this being referenced

但是我在環境研究課堂上，

in my environmental studies class,

都沒有聽過任何人提及，

or the climate action meetings I started going to,

我開始去參加的氣候行動會議

or the international conferences,

或國際大會也都沒聽過，

where everyone is asking:

在那裡，人人都在問：

Why aren't we acting faster, and what's it going to take?

我們為什麼不快點採取行動？ 我們正在付出什麼代價？

And so this has become my mission of sorts,

所以，這就變成了我的某種使命，

which is that I take insights from psychology

也就是說，我會把心理學的洞見

and I translate them into resources and tools

轉化為資源和工具，

to support those working on the frontlines to turn things around.

來支援那些為反轉局勢 而努力在前線工作的人。

And that means for anyone, by the way.

順道一提，那就是指所有人。

We're all on the frontlines right now.

現在我們大家都在前線上了。

And it's my belief,

那是我的信念，

after years of straddling these worlds

經過數年跨越在環境

between environment and climate and psychology,

和氣候及心理學的世界之間，

that this actually is a missing ingredient in our work

我相信這其實就是 我們所缺的那一片拼圖，

that can exponentially accelerate our capacities to be creative

有了它就能大幅提升 我們的能力，更有創意、

and resilient and capable and skillful and courageous

更有彈性、更有才能、 更有技巧、更有勇氣，

and all those things that the world is needing from us right now.

此刻，世界很需要 我們擁有的這些能力。

So I'm going to share three concepts with you

我打算跟大家分享我認為

that I found particularly game-changing

特別有機會翻轉局勢的三個概念，

and how I make sense of this moment

以及我認為此刻

for us as humans.

對於我們人類有什麼意義。

And the first is something called our window of tolerance.

第一個概念是所謂的「容納之窗」。

So Dr. Dan Siegel has described us all as having a window.

丹尼爾·席格博士指出， 我們所有人都有這扇窗。

How much stress can we tolerate

即我們能容忍多少壓力，

while staying connected

同時還能保持連結

and what clinicians would call "integrated."

及臨床醫生所謂的「整合狀態」。

Integrated, where we can actually

在整合狀態下，我們可以真正

be in touch with our thoughts and feelings

連結我們的思想和感受，

and not just get kind of co-opted.

而不只是像是被強拉進來一樣。

And we all have a threshold.

我們都有界限。

And what happens when we experience stress

當我們所受到的壓力超越了

beyond what we can tolerate?

我們所能容忍的極限時， 會發生什麼事？

We tend to go into the edges of our window.

我們傾向會到窗戶的邊緣去。

And on one hand,

一方面，

we might go into a sort of collapse,

我們可能會進入某種崩潰狀態，

what's called a chaotic response,

那叫做混沌反應，

which looks like depression, despair,

看起來就像是憂鬱、絕望，

kind of a shutting down.

有點像是封閉自己。

And on the other side of this window is a more rigid response:

窗戶的另一邊，是更強烈的反應：

denial,

否認、

anger,

憤怒、

rigid.

固執強硬。

And so when that happens,

發生那種狀況時，

we actually lose our capacity to be integrated,

我們會失去整合、

resilient, adaptive,

彈性、適應的能力，

all those things that we want to be.

失去所有我們想要的狀態。

And this is totally normal,

這完全是正常的，

but it's happening all around the world right now, right?

但這樣的狀況正在 全世界發生，對吧？

We're all vacillating between these different feelings and emotions.

我們都在這些不同的 感受和情緒之間遊移。

And so with something like climate change,

所以，比如氣候變遷，

with every new scientific report,

每當有新的科學報告、

documentary,

紀錄片，

connecting the dots between, you know, what we're doing

把我們的行為

和這些行為的影響連結起來，

and the impact it's having,

it can collectively be pushing us outside of our window of tolerance.

它們合起來就可以把我們 推向容納之窗的外面。

And we lose that capacity, right?

我們失去了那種能力，對吧？

So, over the years, I've interviewed hundreds of people

所以，多年來我訪問了數百人，

from all backgrounds and political affiliations,

他們有各式各樣的背景， 支持不同的政黨，

from the Midwest US to China,

從美國中西部到中國都有，

and I talked to people about how are we feeling

我和他們談的是我們對於

about what's happening.

現在所發生的狀況有什麼感受。

Not what opinions or beliefs.

不是談有什麼選項或信念。

What are we feeling

談的是我們的感受，

about what's going on with your local environment,

對於當地環境、水源、土壤、

with your water, your soil, the big picture.

大局所發生的狀況有什麼感受。

And what I hear from people

而我從大家那裡聽到的，

almost across the board, I'm telling you,

說真的，幾乎所有人都一樣，

is a bind.

都談到困境。

People tell me at some point in the conversation,

在對談的某一刻，他們會告訴我：

"I care very deeply about what's happening,

「我非常深切關注現況，

I'm incredibly freaked out.

我嚇死了。

I'm scared,

我很害怕，

I love this land, I love the birds,"

我熱愛這塊土地，我熱愛鳥類。」

whatever that is,

不論是什麼，

"But I feel like my actions are insignificant.

「但我覺得我能做的太渺小了。

And I don't know where to start.

而且我不知道要從何下手。」

And I'm also --"

「而且我也——」

I hear between the lines of what people say --

我從他們的話中 聽到的言外之意是——

"I'm really scared to change.

「我其實很怕改變。

Really scared of any change, it's so --

真的很怕任何改變，改變真是——

I can't even think about it, it's like, unthinkable."

我連想都無法去想， 改變是無法想像的。」

And this is the second concept,

這就是第二個概念，

which is something called a double bind.

所謂的進退兩難。

And a double bind is when we feel sort of like, damned if you do,

進退兩難就是你會覺得好像

做也不是，不做也不是，

and damned if you don't,

and you're just kind of stuck there.

你就卡在那裡了。

It's a very intolerable human experience.

這是一種無法忍受的人類感受。

And we will do anything we can to get rid of it and just push it away.

我們會不計代價擺脫它，把它趕走。

And so all that care and concern,

所以各種在乎和關心都存在，

it's there, it just goes down, it goes underground.

只是都跑到檯面下了。

But what happens is,

但是現況是，

it looks like people don't care, it looks like apathy.

看起來大家都不在乎， 看起來很冷淡。

And so a lot of folks who are seeing the urgency of the situation

所以，很多人看到情況這麼緊急，

are like, "We've got to motivate you.

會說：「我們必須要激勵大家。

We've got to get you psyched."

我們必須要讓大家情緒激昂。」

And we become cheerleaders for solutions.

我們就變成了解決方案的啦啦隊。

Or like, "Here's the facts, this is happening, wake up."

或者我們會說：「事實是這樣， 這種事正在發生，醒醒吧。」

And these things are actually not inherently bad,

這些事本質上並不是壞事，

because we need solutions and we need to face the facts.

因為我們需要解決方案， 且我們需要面對事實。

But inadvertently, this can backfire

但是在不經意中， 就可能造成反效果，

and lead to more numbing and inaction,

導致更多人麻木和不採取行動，

which is very perplexing for a lot of people.

讓許多人很困惑。

It's like, what the heck is going on, right?

大家會覺得到底怎麼搞的？

And so, this is because of this, you know,

這是因為，

it's not really touching what's going on underneath.

這個方式並沒有真的碰觸到 檯面下發生的狀況。

So imagine that you go see a therapist,

想像一下，你去看心理師，

and you've got a double bind.

而且你處在進退兩難的情形。

You're feeling really stuck,

你覺得真的卡住了，

you know you've got to change

你知道得做出改變，

and the therapist starts shouting at you

而心理師開始對你大聲說：

and saying, "Don’t you see what's happening?

「你看不出發生什麼事嗎？

If you don't act now,

如果你現在不行動，

you're going to face terrifying consequences.

之後就得要面對很可怕的後果。

Don’t you care?

你不在乎嗎？

What's wrong with you?

你是怎麼搞的？

What's it going to take?"

這會付出什麼代價？」

Or you see a therapist and you're feeling actually sad

或者，你去看心理師，

你真的感到很哀傷、悲慟。

and grief.

And this therapist says,

而這位心理師說：

"You know, don't think about it too much.

「不要想太多。

Here's some simple things you can do.

有幾件很簡單的事，你可以先做。

Simple positive things."

簡單又正面的事。」

And sends you on your way.

接著就讓你走了。

So if it were me,

如果是我，

I would fire this therapist immediately,

我會馬上開除這位心理師，

because a good therapist practices something called attunement.

因為好的心理師應該 要做所謂的協調。

I love this concept so much.

我很喜歡這個概念。

Attunement, right, the word "to tune."

協調，這個字是「去調整」的意思。

And attunement is when we're feeling in sync,

在協調的狀態， 我們會感受到彼此同步，

when we feel understood

覺得被了解，

and we feel accepted for exactly where we are.

覺得真正的樣子能被接受。

And we feel that, you know,

我們會感覺

we're in relationship with the world in a way that makes sense,

自己和世界的關係是有意義的，

no one's trying to change us

沒有人在嘗試改變我們，

or shame us or judge us.

或讓我們蒙羞，或評斷我們。

Right?

對吧？

And attunement takes skill.

要做到協調需要技巧。

When the stakes are high,

當風險很高時，

let me tell you, it's very hard to want to attune with anything,

我可以告訴各位，

面對這種迫切的威脅， 我們很難會想要去調整什麼。

when we're facing such urgent threats.

But the paradox of the moment we're in

但我們此時所面臨的矛盾就是

is that when we are more in tune in our window of tolerance,

只有當我們在容納之窗內 更加協調時，

we are so much more capable of solving problems,

才更能夠解決問題，

being creative, being adaptive,

能有創意，能適應，

being flexible,

能有彈性，

being our brilliant selves, right?

能做最聰明的自己，對吧？

So what if our climate and environmental work

要是我們的氣候與環境工作

was informed by these concepts, right,

能夠運用這些概念：

of window of tolerance,

容納之窗、

lot of double binds

許多的進退兩難問題

and attunement?

以及協調概念，那會如何？

So it can look like a whole lot of things.

看起來像是運用了所有東西。

So I'm asked all the time,

所以我一直以來被問到，

"OK, Renee, this sounds awesome for a clinical context,

「好的，芮妮，這在臨床上 聽起來很棒。

we don't have time for this."

但我們沒有那麼多時間這樣做。」

And that is absolutely not true.

這樣的論點絕對是錯的。

Because we can bring attunement

因為我們可以將協調概念

into every aspect of our work on this issue.

帶入這個議題工作的各個層面。

And it starts with ourselves.

而且就從我們自身開始做起。

You actually can't do attunement unless you're in touch with yourself,

你只能透過自身的對話， 才能夠做到協調工作。

I'm sorry to break it to you.

抱歉，我說得這麼直接。

There's no way around it.

沒有其他方法可以達到。

It's from the inside out.

這是一個由內而外的過程。

And so it starts with actually tuning in to "how am I feeling?"

所以一開始其實要先問自己： 「我的感受是什麼？」

And being compassionate.

而且同情自己的感受。

I know it's easy to say

我知道這說起來很容易，

but really being compassionate,

但是真的要懷有同情心，

it's like, these are hard issues.

你可以這麼說：這些事情 都是很困難的問題。

This is a hard moment to be a human being,

身為人類，這是一個很艱難的時刻，

we're waking up.

我們正在覺醒。

I'm not a bad person.

我們不是壞人。

What's going on,

到底發生什麼事了？

bring curiosity into our own experience,

請把好奇心帶入我們自身的經驗中，

which then allows us to attune socially,

這可以讓我們在社交方面進行協調，

that's the next way we can apply this,

這是我們下一步可以運用的方法，

is attuning, whether it's in small groups

就是協調，不管是在一個小團體，

or one-on-one,

或是一對一的互動中，

campaigning, strategy, classrooms, movie theaters,

還是在宣導活動、 研擬策略、教室、電影院、

parks.

公園。

Where we can give each other permission to just be who we are,

在那些地方我們可以彼此接受 自己真實的模樣，

and again, this allows us to move

而且再一次，這讓我們可以提升到

into the higher level functioning.

另一個更高層次的功能。

The executive function, the prefrontal cortex,

這是一個執行的功能， 前額葉皮質發揮作用，

when we feel that our nervous system can calm down

當我們察覺到我們的 神經系統可以冷靜下來時，

and we are understood by the other.

我們就能夠互相理解對方。

And the third way is leading with attunement.

第三個方法是以協調概念 去做領導工作。

As leaders and influencers,

當領導者與具有影響力的人，

showing up as human, as real,

以真實且平常的姿態出現，

saying, "You know what?

說：「你知道嗎？

I am really scared.

我真的很害怕。

I don't know what all the answers are."

我不知道所有問題的答案是什麼。」

Can you imagine leaders saying that?

你可以想像這些領導人 會說出這樣的話嗎？

"I don't know.

「我不知道。

But here we are, and we're all needed.

但是大家都在這兒， 此時我們需要彼此。

And we're in this together.

大家在同一條船上。

And we can do this."

而且我們做得到。」

That's a very different message than just, "We can do this," right.

這傳達出非常不同的訊息， 不像只說：「我們做得到。」

It's like, "Here we are.

要像這樣說：「我們都在這兒。

I'm scared, but this is happening."

我很害怕，但是事情正在發生。」

So here's the thing,

所以重點是，

all of this work exists,

這些課題都存在，

we have the tools to create these conditions

我們有工具去創造這些情境，

that can allow us to show up

讓我們展現

as our brilliant selves.

自己優秀的那一面。

And I know, without doubt, 100 percent,

而且我知道，也百分之百相信

that each one of us has the capacity

每個人都有能力，

to meet these challenges with the ingenuity

以身為人類所擁有的機智、

and brilliance and bravery that we as humans have.

才能、勇氣去面對這些挑戰。

We just need to cultivate the conditions together.

我們只是需要共同培養這樣的情境。

We need each other.

我們需要彼此。

To support each other

支持彼此，

and allow ourselves to really meet this.

讓我們自己能夠面對這一切。

That's what we need, so ...

這就是我們需要的，所以——

Let's take a deep breath.

讓我們深呼吸一下。

Have compassion for ourselves

對自己感到同情，

and one another in this moment, time in history,

此刻，歷史上的某個時間點， 對他人也感到同情。

so we collectively process these painful truths,

我們共同處理這些痛苦的事實，

these difficult realities.

以及艱難的現實問題。

Let's do this together.

大家一起這麼做。

The world is ready for us to do this.

這個世界已經準備好， 要讓我們做這件事情，

And we can do this.

而且我們辦得到。

Thank you.

謝謝大家。

(Applause)

（掌聲）