有時(shí)候，快節(jié)奏的生活讓越來(lái)越多的人感到壓力過(guò)大，容易產(chǎn)生焦慮心理。很多人覺(jué)得，可以通過(guò)購(gòu)物、炫耀來(lái)擺脫悲傷，過(guò)上美好生活，但這樣只會(huì)讓你更有可能變得沮喪和焦慮。本期TED演講者Johann Han用自己的親身經(jīng)歷，向大家講述了如何克服生活中的沮喪和焦慮，值得一看。
For a really long time, I had two mysteries that were hanging over me. I didn't understand them and, to be honest, I was quite afraid to look into them. The first mystery was, I'm 40 years old, and all throughout my lifetime, year after year, serious depression and anxiety have risen, in the United States, in Britain, and across the Western world. And I wanted to understand why. Why is this happening to us? Why is it that with each year that passes, more and more of us are finding it harder to get through the day? And I wanted to understand this because of a more personal mystery.
一直以來(lái) 有兩個(gè)迷團(tuán)一直困擾著我。我無(wú)法理解它們， 而且說(shuō)實(shí)話，我害怕深究它們。第一個(gè)謎團(tuán)是，我40歲了， 在我一生中，年復(fù)一年， 嚴(yán)重的抑郁和焦慮癥狀 在美國(guó)，英國(guó)等國(guó)家 不斷浮現(xiàn)出來(lái)， 橫掃整個(gè)西方世界。我想要搞清楚為什么。為什么這開(kāi)始發(fā)生在我們身上？為什么過(guò)去的每一年里， 我們?cè)絹?lái)越多人發(fā)現(xiàn) 更難以度過(guò)每一天？我想要理解這個(gè)是因?yàn)?一個(gè)很私人的謎團(tuán)。
When I was a teenager, I remember going to my doctor and explaining that I had this feeling, like pain was leaking out of me. I couldn't control it, I didn't understand why it was happening, I felt quite ashamed of it. And my doctor told me a story that I now realize was well-intentioned, but quite oversimplified. Not totally wrong. My doctor said, 'We know why people get like this. Some people just naturally get a chemical imbalance in their heads -- you're clearly one of them. All we need to do is give you some drugs, it will get your chemical balance back to normal.'
當(dāng)我還是10來(lái)歲時(shí)， 我記得有一次去看醫(yī)生， 說(shuō)我總覺(jué)得渾身疼痛。我不能控制它， 我不理解為什么它會(huì)出現(xiàn)， 并且感到非常羞恥。醫(yī)生告訴我了一個(gè) 現(xiàn)在我意識(shí)到是出于好意的故事， 但太過(guò)于簡(jiǎn)化。并非全錯(cuò)。我醫(yī)生說(shuō)，“我們知道 人們?yōu)槭裁磿?huì)這樣。有些人的大腦很自然地 會(huì)發(fā)生一些化學(xué)失衡—— 你顯然是其中一個(gè)。我們要做的就是給你開(kāi)一些藥， 它就會(huì)把你的化學(xué)平衡 恢復(fù)正常?！?nbsp;
So I started taking a drug called Paxil or Seroxat, it's the same thing with different names in different countries. And I felt much better, I got a real boost. But not very long afterwards, this feeling of pain started to come back. So I was given higher and higher doses until, for 13 years, I was taking the maximum possible dose that you're legally allowed to take. And for a lot of those 13 years, and pretty much all the time by the end, I was still in a lot of pain. And I started asking myself, 'What's going on here? Because you're doing everything you're told to do by the story that's dominating the culture -- why do you still feel like this?'
所以我開(kāi)始服用帕羅西汀 或類似的藥物。一個(gè)東西在不同國(guó)家 有不同的名字。然后我感覺(jué)好了很多， 也受到了很大的鼓舞。但隨后不久， 這種疼痛的感覺(jué)回來(lái)了。所以我使用越來(lái)越高的劑量， 直到后來(lái)的13年， 我都在服用法律允許的最高劑量。在這13年的大部分時(shí)候， 差不多一直到最后， 我仍然很痛苦。我開(kāi)始問(wèn)自己，“這是怎么回事？” 因?yàn)槟惆凑罩鲗?dǎo)文化所說(shuō)的 做了所有的事情—— 為什么你仍然會(huì)有這樣的感受？
So to get to the bottom of these two mysteries, for a book that I've written I ended up going on a big journey all over the world, I traveled over 40,000 miles. I wanted to sit with the leading experts in the world about what causes depression and anxiety and crucially, what solves them, and people who have come through depression and anxiety and out the other side in all sorts of ways. And I learned a huge amount from the amazing people I got to know along the way.
所以為了揭開(kāi)這兩個(gè)謎團(tuán)的謎底， 為了我寫的一本書， 我進(jìn)行了一場(chǎng)環(huán)球旅行， 旅途超過(guò)4萬(wàn)英里。我想跟世界一流的專家坐在一起 討論是什么引發(fā)了抑郁和焦慮， 并且最重要的是：有什么治愈方法， 以及那些經(jīng)歷過(guò)抑郁和焦慮的人 是如何以各種方式走出來(lái)的。我一路走來(lái)， 從我認(rèn)識(shí)的那些， 了不起的人身上學(xué)到了很多。
But I think at the heart of what I learned is, so far, we have scientific evidence for nine different causes of depression and anxiety. Two of them are indeed in our biology. Your genes can make you more sensitive to these problems, though they don't write your destiny. And there are real brain changes that can happen when you become depressed that can make it harder to get out. But most of the factors that have been proven to cause depression and anxiety are not in our biology. They are factors in the way we live. And once you understand them, it opens up a very different set of solutions that should be offered to people alongside the option of chemical antidepressants.
但我認(rèn)為 我所學(xué)到的最核心的是， 目前為止，科學(xué)依據(jù)能夠證明 有9種不同的 引發(fā)抑郁和焦慮的原因。其中兩個(gè)確實(shí)是由于生理因素。你的基因會(huì)讓你 對(duì)這些問(wèn)題更敏感， 雖然它們不能決定你的命運(yùn)。當(dāng)你變得抑郁時(shí)， 你的大腦會(huì)發(fā)生實(shí)質(zhì)的變化， 讓你更難擺脫出來(lái)。但絕大部分被證實(shí) 引發(fā)抑郁和焦慮的因素 跟我們的生理因素?zé)o關(guān)， 而主要取決于我們的生活方式。一旦你理解了它們， 就能開(kāi)啟一套 非常不同的解決方案， 應(yīng)該和化學(xué)抗抑郁藥 一起提供給人們。
For example, if you're lonely, you're more likely to become depressed. If, when you go to work, you don't have any control over your job, you've just got to do what you're told, you're more likely to become depressed. If you very rarely get out into the natural world, you're more likely to become depressed.
比如， 如果你很孤獨(dú)， 你很可能會(huì)變得抑郁。如果，當(dāng)你工作時(shí)，你對(duì) 自己的工作沒(méi)有控制權(quán)， 你得按照吩咐去做， 你就更可能變得抑郁。如果你很少接觸自然世界， 你更可能變得抑郁。
And one thing unites a lot of the causes of depression and anxiety that I learned about. Not all of them, but a lot of them. Everyone here knows you've all got natural physical needs, right? Obviously. You need food, you need water, you need shelter, you need clean air. If I took those things away from you, you'd all be in real trouble, real fast. But at the same time, every human being has natural psychological needs. You need to feel you belong. You need to feel your life has meaning and purpose. You need to feel that people see you and value you. You need to feel you've got a future that makes sense. And this culture we built is good at lots of things. And many things are better than in the past -- I'm glad to be alive today. But we've been getting less and less good at meeting these deep, underlying psychological needs. And it's not the only thing that's going on, but I think it's the key reason why this crisis keeps rising and rising. And I found this really hard to absorb. I really wrestled with the idea of shifting from thinking of my depression as just a problem in my brain, to one with many causes, including many in the way we're living.
有一件事情把所有 我所知道的抑郁和焦慮 聯(lián)系在一起。不是所有，但很多。這里每個(gè)人都知道， 你們都有自然的生理需求，對(duì)吧？顯然。你需要食物，你需要水， 你需要住所，你需要干凈的空氣。如果我拿走那些東西， 你們都會(huì)很快就陷入巨大的困境。但同時(shí)， 每個(gè)人都有自然的心理需求， 你需要有歸屬感。你需要感到 你的生活有意義和目的。你需要感到人們關(guān)注你并重視你。你需要感覺(jué) 你有一個(gè)有意義的未來(lái)。我們建立的這種文化 擅長(zhǎng)很多事情。很多事情比過(guò)去好多了—— 我很高興生活在今天。但我們對(duì)滿足這些 深層次的心理需求 越來(lái)越不擅長(zhǎng)了。這并不是唯一的原因， 但我認(rèn)為是這場(chǎng)危機(jī) 不斷升級(jí)的關(guān)鍵原因。我發(fā)現(xiàn)這很難理解。我真的很糾結(jié)于這個(gè)想法：把我的抑郁癥 從一個(gè)僅僅是我大腦中的問(wèn)題， 轉(zhuǎn)變成一個(gè)有很多 成因的問(wèn)題， 包括我們的生活方式。
And it only really began to fall into place for me when one day, I went to interview a South African psychiatrist named Dr. Derek Summerfield. He's a great guy. And Dr. Summerfield happened to be in Cambodia in 2001, when they first introduced chemical antidepressants for people in that country. And the local doctors, the Cambodians, had never heard of these drugs, so they were like, what are they? And he explained. And they said to him, 'We don't need them, we've already got antidepressants.' And he was like, 'What do you mean?' He thought they were going to talk about some kind of herbal remedy, like St. John's Wort, ginkgo biloba, something like that. Instead, they told him a story.
直到有一天，我前去采訪一位 名叫德里克·薩莫菲爾德的 南非精神病醫(yī)生， 我才真正明白了這一點(diǎn)。他是個(gè)很棒的人。2001年，薩莫菲爾德在柬埔寨， 當(dāng)時(shí)他們首次在那個(gè)國(guó)家 為人們引入化學(xué)抗抑郁藥。當(dāng)?shù)氐募砥艺t(yī)生 從沒(méi)聽(tīng)過(guò)這些藥物， 所以，他們問(wèn)“這些是什么？” 于是他解釋了。然后他們告訴他， “我們不需要它們， 我們已經(jīng)有抗抑郁藥了?！?他問(wèn)，“你指的是什么？” 他以為他們會(huì)談及某種草藥， 比如圣約翰草，銀杏葉之類的。反之，他們告訴他一個(gè)故事。
There was a farmer in their community who worked in the rice fields. And one day, he stood on a land mine left over from the war with the United States, and he got his leg blown off. So they him an artificial leg, and after a while, he went back to work in the rice fields. 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 to go back and work in the field where he got blown up. The guy started to cry all day, he refused to get out of bed, he developed all the symptoms of classic depression. The Cambodian doctor said, 'This is when we gave him an antidepressant.' And Dr. Summerfield said, 'What was it?' They explained that they went and sat with him. They listened to him. They realized that his pain made sense -- it was hard for him to see it in the throes of his depression, but actually, it had perfectly understandable causes in his life. One of the doctors, talking to the people in the community, figured, 'You know, if we bought this guy a cow, he could become a dairy farmer, he wouldn't be in this position that was screwing him up so much, he wouldn't have to go and work in the rice fields.' So they bought him a cow. Within a couple of weeks, his crying stopped, within a month, his depression was gone. They said to doctor Summerfield, 'So you see, doctor, that cow, that was an antidepressant, that's what you mean, right?'
他們社區(qū)有個(gè)農(nóng)民在稻田里干活。有天，他踩到了 抗美戰(zhàn)爭(zhēng)時(shí)留下的地雷， 他的腿被炸掉了。所以他們給他裝了一只假腿， 不久之后他就回到稻田干活。但顯然，你帶著假腿 在水下干活非常痛疼， 而且我猜他 回到腿被炸掉的地方干活 一定很痛苦。這個(gè)人開(kāi)始整天哭泣， 他拒絕下床， 他出現(xiàn)了所有 典型的抑郁癥癥狀。柬埔寨醫(yī)生說(shuō)， “就在這時(shí) 我們給他開(kāi)了抗抑郁藥。” 薩莫菲爾德醫(yī)生問(wèn)，“是什么藥？” 他們解釋說(shuō)， 他們過(guò)去跟他坐在一起。他們傾聽(tīng)他。他們認(rèn)識(shí)到他的痛苦合情合理—— 身處沮喪的陣痛中， 他本人很難看出這一點(diǎn)， 但確實(shí)，這是他生活中 完全可以理解的原因。其中一個(gè)醫(yī)生 和社區(qū)里的人交談，想到， “如果我們給這人買一頭奶牛， 他就可以變成一個(gè)奶農(nóng)了， 他就不會(huì)處在這種境地， 把自己搞得如此狼狽了， 他也不用去稻田里干活了?！?于是他們給他買了一頭奶牛。沒(méi)幾周，他停止了哭泣， 不到1個(gè)月，他的抑郁癥消失了。他們跟薩莫菲爾德醫(yī)生說(shuō)， “所以你看，醫(yī)生，那頭奶牛， 就是抗抑郁藥， 那是你說(shuō)的藥吧？”
If you'd been raised to think about depression the way I was, and most of the people here were, that sounds like a bad joke, right? 'I went to my doctor for an antidepressant, she gave me a cow.' But what those Cambodian doctors knew intuitively, based on this individual, unscientific anecdote, is what the leading medical body in the world, the World Health Organization, has been trying to tell us for years, based on the best scientific evidence.
如果你打小就和我一樣 思考抑郁癥， 像座大多數(shù)人這樣， 那聽(tīng)起來(lái)像個(gè)冷笑話，對(duì)吧？“我找醫(yī)生開(kāi)抗抑郁藥， 她給了我一頭奶牛?！?但那些柬埔寨人憑直覺(jué)就知道的、 基于這個(gè)個(gè)體的，不科學(xué)的軼事， 是世界領(lǐng)先的醫(yī)療機(jī)構(gòu)， 世界衛(wèi)生組織， 多年來(lái)， 基于最好的科學(xué)證據(jù)， 一直試圖告訴我們的。
If you're depressed, if you're anxious, you're not weak, you're not crazy, you're not, in the main, a machine with broken parts. You're a human being with unmet needs. And it's just as important to think here about what those Cambodian doctors and the World Health Organization are not saying. They did not say to this farmer, 'Hey, buddy, you need to pull yourself together. It's your job to figure out and fix this problem on your own.' On the contrary, what they said is, 'We're here as a group to pull together with you, so together, we can figure out and fix this problem.' This is what every depressed person needs, and it's what every depressed person deserves.
如果你抑郁， 如果你很焦慮， 你不是脆弱，你沒(méi)有瘋， 總的來(lái)說(shuō)，你不是一個(gè) 零部件壞了的機(jī)器， 你是個(gè)需求未被滿足的人。在這里，思考柬埔寨醫(yī)生說(shuō)的 和世界衛(wèi)生組織沒(méi)說(shuō)的同樣重要。他們沒(méi)跟這個(gè)農(nóng)民說(shuō)， “嘿，伙計(jì)，你需要振作起來(lái)， 你得自己解決和修復(fù)這個(gè)問(wèn)題。” 相反，他們說(shuō)的是， “我們作為一個(gè)團(tuán)隊(duì) 來(lái)和你一起努力， 所以一起，我們可以解決 和修復(fù)這個(gè)問(wèn)題?！?這是每一個(gè)抑郁的人需要的， 并且也是 每一個(gè)抑郁的人應(yīng)得的。
This is why one of the leading doctors at the United Nations, in their official statement for World Health Day, couple of years back in 2017, said we need to talk less about chemical imbalances and more about the imbalances in the way we live. Drugs give real relief to some people -- they gave relief to me for a while -- but precisely because this problem goes deeper than their biology, the solutions need to go much deeper, too.
這是為什么 有位聯(lián)合國(guó)的頂尖醫(yī)生， 在2017年世界衛(wèi)生日的 官方宣言中寫到， 我們要少談化學(xué)失衡， 多談?wù)勎覀兩罘绞降氖Ш?。藥物?duì)有些人 有真正的緩解作用—— 它們對(duì)我有陣子也很有效—— 但因?yàn)檫@個(gè)問(wèn)題 比他們的生物構(gòu)造更深入， 解決方案也需要更為深入。
But when I first learned that, I remember thinking, 'OK, I could see all the scientific evidence, I read a huge number of studies, I interviewed a huge number of the experts who were explaining this,' but I kept thinking, 'How can we possibly do that?' The things that are making us depressed are in most cases more complex than what was going on with this Cambodian farmer. Where do we even begin with that insight?
但當(dāng)我第一次知道的時(shí)候， 我記得我在想， “我能看到所有的科學(xué)證據(jù)， 我閱讀了大量的研究， 我采訪了很多專家來(lái) 解釋這一問(wèn)題，” 但我一直在想， “我們?cè)趺纯赡茏龅?？?讓我們抑郁的事情 在很多情況下比那個(gè)柬埔寨農(nóng)民 遠(yuǎn)復(fù)雜得多?；谀莻€(gè)觀點(diǎn)， 我們?cè)搹哪睦锵率帜兀?nbsp;
But then, in the long journey for my book, all over the world, I kept meeting people who were doing exactly that, from Sydney, to San Francisco, to S?o Paulo. I kept meeting people who were understanding the deeper causes of depression and anxiety and, as groups, fixing them. Obviously, I can't tell you about all the amazing people I got to know and wrote about, 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 -- you can complain about that to them.
然而后來(lái)， 在我寫書的漫長(zhǎng)旅途中， 在全球旅行中， 我不斷遇到正在那樣做的人， 從悉尼，到舊金山， 到圣保羅。我一直遇見(jiàn)理解引發(fā) 抑郁和焦慮深層原因的人， 并且，作為群體，修復(fù)它們。顯然，我不能告訴你們 我認(rèn)識(shí)和寫下的 所有這些讓人驚嘆的人， 或者所有我所習(xí)得的引發(fā) 抑郁和焦慮的9個(gè)原因， 因?yàn)樗麄儾粫?huì)讓我做一個(gè) 10小時(shí)的TED演講—— 你們可以向他們抱怨。
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. We are the loneliest society in human history. There was a recent study that asked Americans, 'Do you feel like you're no longer close to anyone?' And 39 percent of people said that described them. 'No longer close to anyone.' In the international measurements of loneliness, Britain and the rest of Europe are just behind the US, in case anyone here is feeling smug.
但如果可以的話， 我想聚焦在兩個(gè)原因， 以及對(duì)應(yīng)的兩個(gè)解決方案。這是第一個(gè)。我們處于人類歷史上 最孤獨(dú)的社會(huì)。最近研究有一項(xiàng)研究，詢問(wèn)美國(guó)人 “你感覺(jué)不再跟任何人親近了嗎？” 39%的人說(shuō)這描述符合他們。“不再跟任何人親近?！?在國(guó)際孤獨(dú)測(cè)量評(píng)估中， 英國(guó)和其他歐洲國(guó)家僅次于美國(guó)。以防這里有人沾沾自喜。
I spent a lot of time discussing this with the leading expert in the world on loneliness, an incredible man named professor John Cacioppo, who was at Chicago, and I thought a lot about one question his work poses to us. Professor Cacioppo asked, 'Why do we exist? Why are we here, why are we alive?' One key reason is that our ancestors on the savannas of Africa were really good at one thing. They weren't bigger than the animals they took down a lot of the time, they weren't faster than the animals they took down a lot of the time, but they were much better at banding together into groups and cooperating. This was our superpower as a species -- we band together, just like bees evolved to live in a hive, humans evolved to live in a tribe. And we are the first humans ever to disband our tribes. And it is making us feel awful. But it doesn't have to be this way.
我花了很多時(shí)間就孤獨(dú)問(wèn)題 和世界一流的專家交流。一個(gè)非常優(yōu)秀的人， 約翰·卡奇奧波教授， 他在芝加哥， 他的工作給我們提出了 一個(gè)問(wèn)題，我想了很久。卡奇奧波教授問(wèn)到， “我們?yōu)槭裁创嬖冢课覀優(yōu)槭裁丛谶@兒， 我們?yōu)槭裁椿钪俊?一個(gè)關(guān)鍵的原因在于 我們非洲大草原上的祖先 真的非常擅長(zhǎng)一件事情。他們不比很多時(shí)候 他們放倒的動(dòng)物高大， 他們不比很多時(shí)候 他們放倒的動(dòng)物跑得更快， 但他們更擅長(zhǎng)抱團(tuán) 與協(xié)作。這是我們作為一個(gè)物種的超能力。我們聚集在一起， 就像蜜蜂進(jìn)化到住在蜂巢中一樣， 人類進(jìn)化到部落聚居。而我們是第一批 解散部落的人類。這讓我們感到糟糕。但事情不一定非得這樣。
One of the heroes in my book, and in fact, in my life, is a doctor named Sam Everington. He's a general practitioner in a poor part of East London, where I lived for many years. And Sam was really uncomfortable, because he had loads of patients coming to him with terrible depression and anxiety. And like me, he's not opposed to chemical antidepressants, he thinks they give some relief to some people. But he could see two things. Firstly, his patients were depressed and anxious a lot of the time for totally understandable reasons, like loneliness. And secondly, although the drugs were giving some relief to some people, for many people, they didn't solve the problem. The underlying problem. One day, Sam decided to pioneer a different approach. A woman came to his center, his medical center, called Lisa Cunningham. I got to know Lisa later. And Lisa had been shut away in her home with crippling depression and anxiety for seven years. And when she came to Sam's center, she was told, 'Don't worry, we'll carry on giving you these drugs, but we're also going to prescribe something else. We're going to prescribe for you to come here to this center twice a week to meet with a group of other depressed and anxious people, not to talk about how miserable you are, but to figure out something meaningful you can all do together so you won't be lonely and you won't feel like life is pointless.'
我書中，也是我生活中的一個(gè)英雄， 是一個(gè)叫山姆·艾佛林頓的醫(yī)生。他是東倫敦貧民區(qū)的 一名全科醫(yī)生， 我在那生活過(guò)好多年。山姆真的很不容易， 因?yàn)楹芏嗖∪?都帶著嚴(yán)重的抑郁和焦慮來(lái)找他。和我一樣， 他不反對(duì)使用抗抑郁藥， 他認(rèn)為藥物對(duì)一些人有緩解作用。但他可以看到兩件事情。第一，他的病人很多時(shí)候 因?yàn)橥耆梢岳斫獾睦碛?而抑郁和焦慮，比如說(shuō)孤獨(dú)。第二，盡管藥物能給 部分人帶來(lái)一些緩解。對(duì)多數(shù)人而言， 它們無(wú)法解決問(wèn)題， 根本性的問(wèn)題。一天，山姆決定 開(kāi)創(chuàng)一種不同的方法。一位女性來(lái)到他的醫(yī)療中心， 她叫麗莎·坎寧安。我后來(lái)才認(rèn)識(shí)的。麗莎因?yàn)閲?yán)重的抑郁和焦慮 被隔離家中， 長(zhǎng)達(dá)7年。當(dāng)她來(lái)到山姆的中心時(shí)， 她被告知，“不要擔(dān)心， 我們會(huì)繼續(xù)給你這些藥， 但我們也會(huì)開(kāi)一些其他東西。你需要每周來(lái)這個(gè)中心兩次， 去見(jiàn)其他抑郁和焦慮的人們， 不是來(lái)說(shuō)你有多么不幸， 而是找出一些你們可以 一起做的有意義的事情， 這樣你就不會(huì)感到孤獨(dú)， 或是生活沒(méi)有意義。
The first time this group met, Lisa literally started vomiting with anxiety, it was so overwhelming for her. But people rubbed her back, the group started talking, they were like, 'What could we do?' These are inner-city, East London people like me, they didn't know anything about gardening. They were like, 'Why don't we learn gardening?' There was an area behind the doctors' offices that was just scrubland. 'Why don't we make this into a garden?' They started to take books out of the library, started to watch YouTube clips. They started to get their fingers in the soil. They started to learn the rhythms of the seasons. There's a lot of evidence that exposure to the natural world is a really powerful antidepressant. But they started to do something even more important. They started to form a tribe. They started to form a group. They started to care about each other. If one of them didn't show up, the others would go looking for them -- 'Are you OK?' Help them figure out what was troubling them that day. The way Lisa put it to me, 'As the garden began to bloom, we began to bloom.'
這些人第一次見(jiàn)面時(shí)， 麗莎焦慮到開(kāi)始嘔吐， 因?yàn)檫@對(duì)她而言壓力非常大。不過(guò)人們開(kāi)始給她按摩， 這群人開(kāi)始聊天， “我們能做什么？” 這些都是和我一樣 住在倫敦東部貧民區(qū)的人， 他們不懂園藝?！盀槭裁次覀儾粚W(xué)習(xí)園藝呢？” 醫(yī)生辦公室后面有塊區(qū)域 是個(gè)灌木叢?！拔覀?yōu)槭裁床话阉?改造成花園呢？” 于是他們開(kāi)始從圖書館借書， 開(kāi)始看YouTube視頻。他們開(kāi)始把手伸進(jìn)土里。他們開(kāi)始學(xué)習(xí)四季的旋律。有大量的研究表明 接觸自然世界 是一種非常有效的抗抑郁藥。但他們開(kāi)始做一些更重要的事情。他們開(kāi)始形成部落。他們開(kāi)始形成團(tuán)隊(duì)。他們開(kāi)始關(guān)心彼此。如果其中有個(gè)人沒(méi)出現(xiàn)， 其他人會(huì)去尋找—— “你還好嗎？” 幫助他們解決 他們那天遇到的麻煩。就像麗莎向我說(shuō)的， “隨著園中花朵的綻放， 我們也開(kāi)始綻放?！?nbsp;
This approach is called social prescribing, it's spreading all over Europe. And there's a small, but growing body of evidence suggesting it can produce real and meaningful falls in depression and anxiety.
這個(gè)方法被稱為社會(huì)處方， 它正在整個(gè)歐洲蔓延。有一個(gè)小的，但不斷增長(zhǎng)的證據(jù) 表明它可以真正且有意義地 緩解抑郁和焦慮。
And one day, I remember standing in the garden that Lisa and her once-depressed friends had built -- it's a really beautiful garden -- and having this thought, it's very much inspired by a guy called professor Hugh Mackay in Australia. I was thinking, so often when people feel down in this culture, what we say to them -- I'm sure everyone here said it, I have -- we say, 'You just need to be you, be yourself.' And I've realized, actually, what we should say to people is, 'Don't be you. Don't be yourself. Be us, be we. Be part of a group.'
有天，我記得站在這個(gè) 麗莎和她那些一度抑郁的 朋友建造的花園中—— 這真是個(gè)美麗的花園—— 我產(chǎn)生了這個(gè)想法， 很大程度上受到 澳大利亞的休·麥凱教授的啟發(fā)。我在想，當(dāng)人們 在這種文化中感到沮喪時(shí)， 我們是怎么跟他們說(shuō)的—— 我確信這里每個(gè)人這么說(shuō)過(guò)， 我也說(shuō)過(guò)—— “你只要做自己，做你自己。” 我已經(jīng)意識(shí)到，其實(shí)， 我們應(yīng)該跟人們說(shuō)的是， “別自己一個(gè)人， 不要做自己。做我們，我們一起。成為團(tuán)隊(duì)的一員?！?nbsp;
The solution to these problems does not lie in drawing more and more on your resources as an isolated individual -- that's partly what got us in this crisis. It lies on reconnecting with something bigger than you.
這些問(wèn)題的解決方案 并不在于把更多的資源 看作孤立個(gè)體—— 這正是導(dǎo)致我們 陷入這場(chǎng)危機(jī)的部分原因。它在于與比我們更大 的東西重新連接。
And that really connects to one of the other causes of depression and anxiety that I wanted to talk to you about. So everyone knows junk food has taken over our diets and made us physically sick. I don't say that with any sense of superiority, I literally came to give this talk from McDonald's. 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, a kind of junk values have taken over our minds and made us mentally sick. For thousands of years, philosophers have said, if you think life is about money, and status and showing off, you're going to feel like crap. That's not an exact quote from Schopenhauer, but that is the gist of what he said.
這正是我想和你們說(shuō)的 另一個(gè)和抑郁及焦慮有關(guān)的成因。所以每個(gè)人都知道， 垃圾食品已經(jīng)占據(jù)了 我們的飲食，讓我們身體不適。我說(shuō)這話并不是帶著優(yōu)越感在說(shuō)， 我來(lái)做演講之前剛?cè)ミ^(guò)麥當(dāng)勞。我看到你們都吃的那種 健康的TED早餐，我是不會(huì)吃的。不過(guò)就像垃圾食品已經(jīng)占據(jù)了 我們的飲食，并讓我們身體不適， 也有一類垃圾價(jià)值觀 占據(jù)了我們的頭腦， 并使我們精神染病。幾千年來(lái)，哲學(xué)家們說(shuō)過(guò)， 如果你認(rèn)為生活是關(guān)于 金錢，地位和炫耀， 你就會(huì)覺(jué)得自己像個(gè)廢物。這不是叔本華的原話， 但這是他所說(shuō)的要點(diǎn)。
But weirdly, hardy anyone had scientifically investigated this, until a truly extraordinary person I got to know, named professor Tim Kasser, who's at Knox College in Illinois, and he's been researching this for about 30 years now. And his research suggests several really important things. Firstly, the more you believe you can buy and display your way out of sadness, and into a good life, the more likely you are to become depressed and anxious. And secondly, as a society, we have become much more driven by these beliefs. All throughout my lifetime, under the weight of advertising and Instagram and everything like them.
但奇怪的是， 幾乎沒(méi)有人對(duì)此進(jìn)行過(guò)研究， 直到我認(rèn)識(shí)了一個(gè)出色的人， 伊利諾斯州諾克斯學(xué)院 的提姆·卡瑟教授， 他現(xiàn)在已經(jīng)研究 這個(gè)主題超過(guò)30年了。他的研究 揭示了幾個(gè)非常重要的事情。首先，你越相信 你可以通過(guò)購(gòu)物和炫耀 來(lái)擺脫悲傷， 過(guò)上美好的生活， 你更有可能變得抑郁和焦慮。第二， 作為一個(gè)社會(huì)， 我們?cè)絹?lái)越被這些信念驅(qū)動(dòng)。我的一生， 都處在廣告，Instagram 和類似東西的重壓之下。
And as I thought about this, I realized it's like we've all been fed since birth, a kind of KFC for the soul. We've been trained to look for happiness in all the wrong places, and just like junk food doesn't meet your nutritional needs and actually makes you feel terrible, junk values don't meet your psychological needs, and they take you away from a good life. But when I first spent time with professor Kasser and I was learning all this, I felt a really weird mixture of emotions. Because on the one hand, I found this really challenging. I could see how often in my own life, when I felt down, I tried to remedy it with some kind of show-offy, grand external solution. And I could see why that did not work well for me. I also thought, isn't this kind of obvious? Isn't this almost like banal, right? If I said to everyone here, none of you are going to lie on your deathbed and think about all the shoes you bought and all the retweets you got, you're going to think about moments of love, meaning and connection in your life. I think that seems almost like a cliché. But I kept talking to professor Kasser and saying, 'Why am I feeling this strange doubleness?' And he said, 'At some level, we all know these things. But in this culture, we don't live by them.' We know them so well they've become clichés, but we don't live by them. I kept asking why, why would we know something so profound, but not live by it? And after a while, professor Kasser said to me, 'Because we live in a machine that is designed to get us to neglect what is important about life.' I had to really think about that. 'Because we live in a machine that is designed to get us to neglect what is important about life.'
當(dāng)我想到這個(gè)的時(shí)候， 我意識(shí)到這就像我們的靈魂一出生 就被喂了諸如肯德基一類的東西。我們被訓(xùn)練 在錯(cuò)誤的地方尋找幸福， 這就像垃圾食品 不能滿足你的營(yíng)養(yǎng)需求， 并且實(shí)際上還讓你感到糟糕一樣， 垃圾價(jià)值也不能滿足你的精神需求， 反而奪走了你的美好生活。當(dāng)我第一次和卡塞爾碰面時(shí)， 我學(xué)到了所有這些東西。我真是百感交集。因?yàn)橐环矫?，我覺(jué)得 這真的很有挑戰(zhàn)性。我時(shí)?？梢钥吹阶约旱纳钪校?每當(dāng)我跌倒， 我試著用一些炫耀的， 宏大的外部解決方案來(lái)修補(bǔ)它。我可以看到為什么那樣對(duì) 我并不怎么見(jiàn)效。我也想到，這不是很明顯嗎？這不是很老套嗎？如果我跟在座各位說(shuō)， 你們誰(shuí)也不會(huì)在臨終的病榻之上， 想著自己買了多少雙鞋， 收到了多少條轉(zhuǎn)發(fā)， 而是會(huì)想起你生命中 那些富有愛(ài)、意義和聯(lián)系的瞬間。我覺(jué)得這似乎是陳詞濫調(diào)。但我繼續(xù) 和卡塞爾教授交談，說(shuō)道， “為什么我會(huì)有這種 奇怪的雙重感覺(jué)呢？” 他說(shuō)，“某種程度上， 我們都知道這些東西。但在這種文化中， 我們并不靠它們過(guò)活?！?我們對(duì)它們實(shí)在太清楚了， 它們于是變得陳詞濫調(diào)， 但我們不靠它們過(guò)活。我一直在問(wèn)自己為什么， 為什么我們知道有些東西很重要， 但不靠它們而活？過(guò)了一會(huì)，卡塞爾博士告訴我， “因?yàn)槲覀兩钤谝慌_(tái)機(jī)器中， 它被設(shè)計(jì)成讓我們忽略 生命中最重要的東西。” 我真得好好想想?！耙?yàn)槲覀兩钤谝慌_(tái)機(jī)器中， 它被設(shè)計(jì)成讓我們忽略 生命中最重要東西?！?nbsp;
And professor Kasser wanted to figure out if we can disrupt that machine. He's done loads of research into this; I'll tell you about one example, and I really urge everyone here to try this with their friends and family. With a guy called Nathan Dungan, he got a group of teenagers and adults to come together for a series of sessions over a period of time, to meet up. And part of the point of the group was to get people to think about a moment in their life they had actually found meaning and purpose. For different people, it was different things. For some people, it was playing music, writing, helping someone -- I'm sure everyone here can picture something, right? And part of the point of the group was to get people to ask, 'OK, how could you dedicate more of your life to pursuing these moments of meaning and purpose, and less to, I don't know, buying crap you don't need, putting it on social media and trying to get people to go, 'OMG, so jealous!''
卡塞爾教授想要搞清楚 我們能否打敗那臺(tái)機(jī)器。他為此做了很多研究。我會(huì)告訴你們一個(gè)例子， 我真的很迫切鼓勵(lì)這里每個(gè)人 跟朋友和家人試試這個(gè)。我和Nathan Dungan一起， 他讓一群青少年和成年人 在一段時(shí)間內(nèi)一起參加 一系列的會(huì)議，互相見(jiàn)面。這個(gè)群體的一部分目的是 讓人們回想他們生命中確實(shí)覺(jué)得 有意義和有目的的瞬間。不同的人，想到的會(huì)是不同的東西。對(duì)有些人， 是播放音樂(lè)，寫作，幫助別人—— 我相信這里每一位都能 想起一些事情，對(duì)吧？這個(gè)群體的部分目的 是讓人們提問(wèn)， “好了，你怎么才能把 生命中更多的時(shí)間 用來(lái)追求這些有意義 和目的的時(shí)刻呢， 并且少買一些你不需要的垃圾， 把它們發(fā)到社交媒體上， 并試圖讓別人說(shuō)， “我的媽，真是拉仇恨！”
And what they found was, just having these meetings, it was like a kind of Alcoholics Anonymous for consumerism, right? Getting people to have these meetings, articulate these values, determine to act on them and check in with each other, led to a marked shift in people's values. It took them away from this hurricane of depression-generating messages training us to seek happiness in the wrong places, and towards more meaningful and nourishing values that lift us out of depression.
他們的發(fā)現(xiàn)是， 只是通過(guò)這些會(huì)面， 這有點(diǎn)像消費(fèi)主義的 匿名戒酒會(huì)，對(duì)吧？讓人們參與這些會(huì)議， 闡明這些價(jià)值觀， 并決定采取行動(dòng)，互相監(jiān)督， 引發(fā)了人們價(jià)值觀的顯著轉(zhuǎn)變。它把他們從訓(xùn)練我們 在錯(cuò)誤的地方尋找幸福 和產(chǎn)生抑郁的颶風(fēng)中帶走， 向著更有意義、更有營(yíng)養(yǎng)的， 帶領(lǐng)我們走出抑郁的價(jià)值前進(jìn)。
But with all the solutions that I saw and have written about, and many I can't talk about here, I kept thinking, you know: Why did it take me so long to see these insights? Because when you explain them to people -- some of them are more complicated, but not all -- when you explain this to people, it's not like rocket science, right? At some level, we already know these things. Why do we find it so hard to understand? I think there's many reasons. But I think one reason is that we have to change our understanding of what depression and anxiety actually are. There are very real biological contributions to depression and anxiety. But if we allow the biology to become the whole picture, as I did for so long, 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, but what we're implicitly saying to people is, 'Your pain doesn't mean anything. It's just a malfunction. It's like a glitch in a computer program, it's just a wiring problem in your head.' But I was only able to start changing my life when I realized your depression is not a malfunction. It's a signal. Your depression is a signal. It's telling you something.
但所有我看到和寫過(guò)的解決方案， 很多我無(wú)法在這里講， 我一直在思考， 為什么它花了我 那么長(zhǎng)時(shí)間才看到這些洞見(jiàn)？因?yàn)楫?dāng)你向人們解釋它們時(shí)—— 有些東西更復(fù)雜， 但非全都復(fù)雜—— 當(dāng)你向人們解釋這些， 這不是必定如此，對(duì)吧？在某種程度上， 我們已經(jīng)知道這些東西。為什么我們會(huì)發(fā)現(xiàn)它很難理解？我認(rèn)為這里有很多原因。但我認(rèn)為有個(gè)原因是我們得改變 我們對(duì)抑郁和焦慮的認(rèn)識(shí)。抑郁和焦慮有非常真實(shí) 的生物學(xué)原因。但如果我們讓生物學(xué) 成為唯一解釋， 就如我很久以來(lái)那樣做的， 我認(rèn)為我們的文化在我生命的 大部分時(shí)間里都在起作用， 我們含蓄地告訴人們的是， 這不是任何人的本意， 但我們含蓄地告訴人們的是， “你的痛疼不意味著什么。它只是個(gè)故障。就像電腦程序的一個(gè)小故障， 它只是你頭腦中的線路問(wèn)題。” 但直到我意識(shí)到抑郁 并不是一種故障， 我才能夠開(kāi)始改變我的生活。它是個(gè)信號(hào)。你的抑郁是個(gè)信號(hào)。它在告訴你一些東西。
We feel this way for reasons, and they can be hard to see in the throes of depression -- I understand that really well from personal experience. But with the right help, we can understand these problems and we can fix these problems together. But to do that, the very first step is we have to stop insulting these signals by saying they're a sign of weakness, or madness or purely biological, except for a tiny number of people. We need to start listening to these signals, because they're telling us something we really need to hear. It's only when we truly listen to these signals, and we honor these signals and respect these signals, that we're going to begin to see the liberating, nourishing, deeper solutions. The cows that are waiting all around us.
我們這樣感受是有原因的， 在抑郁的陣痛中很難看到它們—— 就我個(gè)人經(jīng)驗(yàn)而言，我非常理解。但有了正確的幫助， 我們能夠理解這些問(wèn)題 并共同修復(fù)這些問(wèn)題。但要做到這一點(diǎn)， 第一步是 我們要停止侮辱這些信號(hào)， 說(shuō)它們是軟弱的，瘋狂的 或純粹生理的信號(hào)， 除了少數(shù)人。我們需要傾聽(tīng)這些信號(hào)， 因?yàn)樗诟嬖V我們真的 需要去傾聽(tīng)的事情。只有當(dāng)我們真正傾聽(tīng)這些信號(hào)， 重視這些信號(hào)，尊重這些信號(hào)時(shí)， 我們才會(huì)看到 解放、滋養(yǎng)、深入的解決方案。奶牛在周圍等著我們。
Thank you.
謝謝。
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