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For a really long time, I had two mysteries that were hanging over me.
很長一段時間以來，我有兩個謎團一直困擾著我。
I didn't understand them and, to be honest, I was quite afraid to look into them.
我不理解它們，坦白說，我很害怕去探究它們。
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,
第一個謎團是，我 40 歲了，在我的一生中，年復一年，嚴重的憂鬱和焦慮一直在上升，在美國，在英國，
and across the Western world.
在整個西方世界。
And I wanted to understand why.
我想理解為什麼。
Why is this happening to us?
為什麼這會發生在我們身上？
Why is it that with each year that passes, more and more of us are finding it harder to get through the day?
為什麼隨著每年過去，越來越多的人發現度過這一天變得越來越困難？
And I wanted to understand this because of a more personal mystery.
我想理解這個，因為一個更個人的謎團。
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.
當我還是青少年的時候，我記得去找我的醫生，解釋說我有這種感覺，就像痛苦從我身上洩漏出來。
I couldn't control it, I didn't understand why it was happening, I felt quite ashamed of it.
我無法控制它，我不理解為什麼會發生，我對此感到非常羞愧。
And my doctor told me a story that I now realize was well-intentioned, but quite oversimplified.
我的醫生告訴我一個故事，我現在意識到這是善意的，但相當簡化。
My doctor said, "We know why people get like this.
我的醫生說：「我們知道人們為什麼會這樣。
Some people just naturally get a chemical imbalance in their heads -- you're clearly one of them.
有些人只是自然地在大腦中出現化學失衡——你顯然是其中之一。」
All we need to do is give you some drugs, it will get your chemical balance back to normal." So I started taking a drug called Paxil or Seroxat,
我們需要做的就是給你一些藥物，它會讓你的化學平衡恢復正常。」所以我開始服用一種叫做 Paxil 或 Seroxat 的藥物，
it's the same thing with different names in different countries.
它在不同國家有不同的名稱，但都是同樣的東西。
And I felt much better, I got a real boost.
我感覺好多了，我得到了真正的提升。
But not very long afterwards, this feeling of pain started to come back.
但沒過多久，這種痛苦的感覺又開始回來了。
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.
所以我被給予越來越高的劑量，直到 13 年來，我一直在服用法律允許的最大可能劑量。
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.
在這 13 年中的很多時候，到最後幾乎一直如此，我仍然很痛苦。
And I started asking myself, "What's going on here?
我開始問自己：「這裡發生了什麼？
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?" So to get to the bottom of these two mysteries,
因為你正在做主導文化的故事告訴你要做的一切——為什麼你仍然有這種感覺？」所以為了弄清楚這兩個謎團的真相，
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.
為了我寫的一本書，我最終進行了一次環遊世界的大旅程，我旅行了超過 40,000 英里。
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
我想與世界領先的專家坐下來談論什麼導致憂鬱和焦慮，關鍵是，什麼能解決它們，以及那些經歷過憂鬱和焦慮的人
and out the other side in all sorts of ways.
並以各種方式走出另一邊。
And I learned a huge amount from the amazing people I got to know along the way.
我從一路上認識的令人驚嘆的人那裡學到了很多。
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.
但我認為我學到的核心是，到目前為止，我們有科學證據證明憂鬱和焦慮有九種不同的原因。
Two of them are indeed in our biology.
其中兩個確實存在於我們的生物學中。
Your genes can make you more sensitive to these problems, though they don't write your destiny.
你的基因可能讓你對這些問題更敏感，儘管它們不會寫下你的命運。
And there are real brain changes that can happen when you become depressed that can make it harder to get out.
當你變得憂鬱時，可能會發生真正的大腦變化，這可能使更難擺脫。
But most of the factors that have been proven to cause depression and anxiety are not in our biology.
但大多數已被證明導致憂鬱和焦慮的因素並不在我們的生物學中。
They are factors in the way we live.
它們是我們生活方式中的因素。
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.
一旦你理解它們，它就會打開一套非常不同的解決方案，應該與化學抗憂鬱藥的選擇一起提供給人們。
For example, if you're lonely, you're more likely to become depressed.
例如，如果你孤獨，你更可能變得憂鬱。
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.
如果你去工作時，你對工作沒有任何控制權，你只能做被告知的事情，你更可能變得憂鬱。
If you very rarely get out into the natural world, you're more likely to become depressed.
如果你很少進入自然世界，你更可能變得憂鬱。
And one thing unites a lot of the causes of depression and anxiety that I learned about.
有一件事將我學到的許多憂鬱和焦慮的原因聯繫在一起。
Not all of them, but a lot of them.
不是全部，但很多。
Everyone here knows you've all got natural physical needs, right?
這裡的每個人都知道你們都有自然的生理需求，對吧？
You need food, you need water, you need shelter, you need clean air.
你需要食物，你需要水，你需要住所，你需要乾淨的空氣。
If I took those things away from you, you'd all be in real trouble, real fast.
如果我從你那裡拿走這些東西，你們都會很快陷入真正的麻煩。
But at the same time, every human being has natural psychological needs.
但與此同時，每個人都有自然的心理需求。
You need to feel you belong.
你需要感覺你屬於。
You need to feel your life has meaning and purpose.
你需要感覺你的生活有意義和目的。
You need to feel that people see you and value you.
你需要感覺人們看到你並重視你。
You need to feel you've got a future that makes sense.
你需要感覺你有一個有意義的未來。
And this culture we built is good at lots of things.
我們建立的這個文化在很多方面都很好。
And many things are better than in the past -- I'm glad to be alive today.
很多事情都比過去好——我很高興今天還活著。
But we've been getting less and less good at meeting these deep, underlying psychological needs.
但我們在滿足這些深層、潛在的心理需求方面變得越來越不擅長。
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.
這不是唯一發生的事情，但我認為這是這場危機不斷上升的關鍵原因。
And I found this really hard to absorb.
我發現這真的很難接受。
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.
我真的在掙紮於從將我的憂鬱視為只是大腦中的問題，轉變為一個有許多原因的問題，包括我們生活方式中的許多原因。
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.
直到有一天，我去採訪一位名叫 Derek Summerfield 醫生的南非精神科醫生時，這一切才真正開始對我來說變得清晰。
He's a great guy.
他是個很棒的人。
And Dr. Summerfield happened to be in Cambodia in 2001, when they first introduced chemical antidepressants for people in that country.
Summerfield 醫生碰巧在 2001 年在柬埔寨，當時他們首次為該國人民引入化學抗憂鬱藥。
And the local doctors, the Cambodians, had never heard of these drugs, so they were like, what are they?
當地的醫生，柬埔寨人，從未聽說過這些藥物，所以他們想，這些是什麼？
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,
他們對他說：「我們不需要它們，我們已經有抗憂鬱藥了。」他想：「你什麼意思？」他以為他們要談論某種草藥療法，
like St. John's Wort, ginkgo biloba, something like that.
像聖約翰草、銀杏之類的東西。
Instead, they told him a story.
相反，他們告訴他一個故事。
There was a farmer in their community who worked in the rice fields.
他們社區裡有一個農民在稻田裡工作。
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.
有一天，他踩到了與美國戰爭遺留下來的地雷，他的腿被炸掉了。
So they him an artificial leg, and after a while, he went back to work in the rice fields.
所以他們給了他一條假腿，過了一段時間，他回到稻田工作。
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.
但顯然，當你有假肢時，在水下工作非常痛苦，我猜回到他被炸毀的田地工作是非常創傷的。
The guy started to cry all day, he refused to get out of bed, he developed all the symptoms of classic depression.
這個人開始整天哭泣，他拒絕起床，他出現了所有經典憂鬱的症狀。
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.
柬埔寨醫生說：「這就是我們給他抗憂鬱藥的時候。」Summerfield 醫生說：「那是什麼？」他們解釋說他們去和他坐在一起。
They listened to him.
他們聽他說話。
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.
他們意識到他的痛苦是有道理的——在憂鬱的痛苦中很難看到，但實際上，它在他的生活中有完全可以理解的原因。
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,
其中一位醫生，與社區裡的人交談，想：「你知道，如果我們給這個人買一頭牛，他可以成為一個奶農，
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.
他不會處於這個讓他如此糟糕的境地，他不必去稻田工作。」所以他們給他買了一頭牛。
Within a couple of weeks, his crying stopped, within a month, his depression was gone.
在幾週內，他的哭泣停止了，在一個月內，他的憂鬱消失了。
They said to doctor Summerfield, "So you see, doctor, that cow, that was an antidepressant, that's what you mean, right?" If you'd been raised to think about depression the way I was,
他們對 Summerfield 醫生說：「所以你看，醫生，那頭牛，那就是抗憂鬱藥，這就是你的意思，對吧？」如果你像我一樣被教導思考憂鬱，
and most of the people here were, that sounds like a bad joke, right?
這裡的大多數人都是，這聽起來像個糟糕的笑話，對吧？
"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,
「我去找我的醫生要抗憂鬱藥，她給了我一頭牛。」但那些柬埔寨醫生憑直覺知道的，基於這個個人的、不科學的軼事，
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.
正是世界領先的醫療機構，世界衛生組織，多年來一直試圖告訴我們的，基於最好的科學證據。
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.
如果你憂鬱，如果你焦慮，你不是軟弱，你不是瘋了，你主要不是一個零件壞了的機器。
You're a human being with unmet needs.
你是一個有未滿足需求的人。
And it's just as important to think here about what those Cambodian doctors and the World Health Organization are not saying.
思考那些柬埔寨醫生和世界衛生組織沒有說的話同樣重要。
They did not say to this farmer, "Hey, buddy, you need to pull yourself together.
他們沒有對這個農民說：「嘿，夥計，你需要振作起來。
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,
弄清楚並自己解決這個問題是你的工作。」相反，他們說的是：「我們作為一個團體在這裡與你一起努力，
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.
所以一起，我們可以弄清楚並解決這個問題。」這是每個憂鬱的人需要的，也是每個憂鬱的人應得的。
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,
這就是為什麼聯合國的一位領先醫生，在他們 2017 年世界衛生日的官方聲明中，
said we need to talk less about chemical imbalances and more about the imbalances in the way we live.
說我們需要少談化學失衡，多談我們生活方式中的失衡。
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,
藥物給一些人真正的緩解——它們給了我一段時間的緩解——但正是因為這個問題比他們的生物學更深，
the solutions need to go much deeper, too.
解決方案也需要更深。
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
但我一直在想：「我們怎麼可能做到這一點？」讓我們憂鬱的事情在大多數情況下比發生的事情更複雜
with this Cambodian farmer.
與這個柬埔寨農民。
Where do we even begin with that insight?
我們從哪裡開始這個見解？
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,
但後來，在我寫書的漫長旅程中，在世界各地，我不斷遇到正在做這件事的人，從雪梨到舊金山，
I kept meeting people who were understanding the deeper causes of depression and anxiety and, as groups, fixing them.
我不斷遇到理解憂鬱和焦慮更深層原因的人，並作為團體修復它們。
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,
顯然，我不能告訴你所有我認識並寫到的令人驚嘆的人，或者我學到的所有九種憂鬱和焦慮的原因，
because they won't let me give a 10-hour TED Talk -- you can complain about that to them.
因為他們不會讓我做 10 小時的 TED 演講——你可以向他們抱怨。
But I want to focus on two of the causes and two of the solutions that emerge from them, if that's alright.
但我想專注於兩個原因和從中產生的兩個解決方案，如果可以的話。
We are the loneliest society in human history.
我們是人類歷史上最孤獨的社會。
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.
最近有一項研究問美國人：「你覺得你不再與任何人親近嗎？」39% 的人說這描述了他們。
"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.
「不再與任何人親近。」在國際孤獨測量中，英國和歐洲其他地區僅次於美國，以防這裡有人感到自滿。
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,
我花了很多時間與世界領先的孤獨專家討論這個問題，一位令人難以置信的人，名為 John Cacioppo 教授，他在芝加哥，
and I thought a lot about one question his work poses to us.
我想了很多關於他的工作向我們提出的一個問題。
Professor Cacioppo asked, "Why do we exist?
Cacioppo 教授問：「我們為什麼存在？
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.
我們為什麼在這裡，我們為什麼活著？」一個關鍵原因是我們在非洲大草原上的祖先真的擅長一件事。
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,
他們在大多數時候並不比他們擊倒的動物更大，他們在大多數時候並不比他們擊倒的動物更快，
but they were much better at banding together into groups and cooperating.
但他們更擅長團結成團體並合作。
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.
這是我們作為物種的超能力——我們團結在一起，就像蜜蜂進化到生活在蜂巢中一樣，人類進化到生活在部落中。
And we are the first humans ever to disband our tribes.
我們是第一批解散我們部落的人類。
And it is making us feel awful.
這讓我們感覺很糟糕。
But it doesn't have to be this way.
但這不一定是這樣。
One of the heroes in my book, and in fact, in my life, is a doctor named Sam Everington.
我書中的英雄之一，實際上，在我生活中，是一位名叫 Sam Everington 的醫生。
He's a general practitioner in a poor part of East London, where I lived for many years.
他是東倫敦貧困地區的全科醫生，我在那裡住了很多年。
And Sam was really uncomfortable, because he had loads of patients coming to him with terrible depression and anxiety.
Sam 真的很不舒服，因為他有大量病人帶著嚴重的憂鬱和焦慮來找他。
And like me, he's not opposed to chemical antidepressants, he thinks they give some relief to some people.
像我一樣，他不反對化學抗憂鬱藥，他認為它們給一些人一些緩解。
But he could see two things.
但他能看到兩件事。
Firstly, his patients were depressed and anxious a lot of the time for totally understandable reasons, like loneliness.
首先，他的病人在很多時候因為完全可以理解的原因而憂鬱和焦慮，比如孤獨。
And secondly, although the drugs were giving some relief to some people, for many people, they didn't solve the problem.
其次，雖然藥物給一些人一些緩解，但對許多人來說，它們沒有解決問題。
One day, Sam decided to pioneer a different approach.
有一天，Sam 決定開創一種不同的方法。
A woman came to his center, his medical center, called Lisa Cunningham.
一位名叫 Lisa Cunningham 的婦女來到他的中心，他的醫療中心。
I got to know Lisa later.
我後來認識了 Lisa。
And Lisa had been shut away in her home with crippling depression and anxiety for seven years.
Lisa 已經因為嚴重的憂鬱和焦慮而被關在家裡七年了。
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.
當她來到 Sam 的中心時，她被告知：「別擔心，我們會繼續給你這些藥物，但我們也會開其他東西。
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,
我們會開處方讓你每週兩次來這個中心，與一群其他憂鬱和焦慮的人見面，
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."
不是談論你有多痛苦，而是想出一件你們都可以一起做的有意義的事情，這樣你就不會孤獨，也不會覺得生活毫無意義。」
The first time this group met, Lisa literally started vomiting with anxiety, it was so overwhelming for her.
這個團體第一次見面時，Lisa 真的因為焦慮而開始嘔吐，這對她來說太壓倒性了。
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.
但人們撫摸她的背，團體開始交談，他們想：「我們能做什麼？」這些是像我一樣的內城、東倫敦人，他們對園藝一無所知。
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For a really long time, I had two mysteries that were hanging over me.
很長一段時間以來，我有兩個謎團一直困擾著我。
I didn't understand them and, to be honest, I was quite afraid to look into them.
我不理解它們，坦白說，我很害怕去探究它們。
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,
第一個謎團是，我 40 歲了，在我的一生中，年復一年，嚴重的憂鬱和焦慮一直在上升，在美國，在英國，
and across the Western world.
在整個西方世界。
And I wanted to understand why.
我想理解為什麼。
Why is this happening to us?
為什麼這會發生在我們身上？
Why is it that with each year that passes, more and more of us are finding it harder to get through the day?
為什麼隨著每年過去，越來越多的人發現度過這一天變得越來越困難？
And I wanted to understand this because of a more personal mystery.
我想理解這個，因為一個更個人的謎團。
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.
當我還是青少年的時候，我記得去找我的醫生，解釋說我有這種感覺，就像痛苦從我身上洩漏出來。
I couldn't control it, I didn't understand why it was happening, I felt quite ashamed of it.
我無法控制它，我不理解為什麼會發生，我對此感到非常羞愧。
And my doctor told me a story that I now realize was well-intentioned, but quite oversimplified.
我的醫生告訴我一個故事，我現在意識到這是善意的，但相當簡化。
My doctor said, "We know why people get like this.
我的醫生說：「我們知道人們為什麼會這樣。
Some people just naturally get a chemical imbalance in their heads -- you're clearly one of them.
有些人只是自然地在大腦中出現化學失衡——你顯然是其中之一。」
All we need to do is give you some drugs, it will get your chemical balance back to normal." So I started taking a drug called Paxil or Seroxat,
我們需要做的就是給你一些藥物，它會讓你的化學平衡恢復正常。」所以我開始服用一種叫做 Paxil 或 Seroxat 的藥物，
it's the same thing with different names in different countries.
它在不同國家有不同的名稱，但都是同樣的東西。
And I felt much better, I got a real boost.
我感覺好多了，我得到了真正的提升。
But not very long afterwards, this feeling of pain started to come back.
但沒過多久，這種痛苦的感覺又開始回來了。
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.
所以我被給予越來越高的劑量，直到 13 年來，我一直在服用法律允許的最大可能劑量。
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.
在這 13 年中的很多時候，到最後幾乎一直如此，我仍然很痛苦。
And I started asking myself, "What's going on here?
我開始問自己：「這裡發生了什麼？
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?" So to get to the bottom of these two mysteries,
因為你正在做主導文化的故事告訴你要做的一切——為什麼你仍然有這種感覺？」所以為了弄清楚這兩個謎團的真相，
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.
為了我寫的一本書，我最終進行了一次環遊世界的大旅程，我旅行了超過 40,000 英里。
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
我想與世界領先的專家坐下來談論什麼導致憂鬱和焦慮，關鍵是，什麼能解決它們，以及那些經歷過憂鬱和焦慮的人
and out the other side in all sorts of ways.
並以各種方式走出另一邊。
And I learned a huge amount from the amazing people I got to know along the way.
我從一路上認識的令人驚嘆的人那裡學到了很多。
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.
但我認為我學到的核心是，到目前為止，我們有科學證據證明憂鬱和焦慮有九種不同的原因。
Two of them are indeed in our biology.
其中兩個確實存在於我們的生物學中。
Your genes can make you more sensitive to these problems, though they don't write your destiny.
你的基因可能讓你對這些問題更敏感，儘管它們不會寫下你的命運。
And there are real brain changes that can happen when you become depressed that can make it harder to get out.
當你變得憂鬱時，可能會發生真正的大腦變化，這可能使更難擺脫。
But most of the factors that have been proven to cause depression and anxiety are not in our biology.
但大多數已被證明導致憂鬱和焦慮的因素並不在我們的生物學中。
They are factors in the way we live.
它們是我們生活方式中的因素。
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.
一旦你理解它們，它就會打開一套非常不同的解決方案，應該與化學抗憂鬱藥的選擇一起提供給人們。
For example, if you're lonely, you're more likely to become depressed.
例如，如果你孤獨，你更可能變得憂鬱。
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.
如果你去工作時，你對工作沒有任何控制權，你只能做被告知的事情，你更可能變得憂鬱。
If you very rarely get out into the natural world, you're more likely to become depressed.
如果你很少進入自然世界，你更可能變得憂鬱。
And one thing unites a lot of the causes of depression and anxiety that I learned about.
有一件事將我學到的許多憂鬱和焦慮的原因聯繫在一起。
Not all of them, but a lot of them.
不是全部，但很多。
Everyone here knows you've all got natural physical needs, right?
這裡的每個人都知道你們都有自然的生理需求，對吧？
You need food, you need water, you need shelter, you need clean air.
你需要食物，你需要水，你需要住所，你需要乾淨的空氣。
If I took those things away from you, you'd all be in real trouble, real fast.
如果我從你那裡拿走這些東西，你們都會很快陷入真正的麻煩。
But at the same time, every human being has natural psychological needs.
但與此同時，每個人都有自然的心理需求。
You need to feel you belong.
你需要感覺你屬於。
You need to feel your life has meaning and purpose.
你需要感覺你的生活有意義和目的。
You need to feel that people see you and value you.
你需要感覺人們看到你並重視你。
You need to feel you've got a future that makes sense.
你需要感覺你有一個有意義的未來。
And this culture we built is good at lots of things.
我們建立的這個文化在很多方面都很好。
And many things are better than in the past -- I'm glad to be alive today.
很多事情都比過去好——我很高興今天還活著。
But we've been getting less and less good at meeting these deep, underlying psychological needs.
但我們在滿足這些深層、潛在的心理需求方面變得越來越不擅長。
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.
這不是唯一發生的事情，但我認為這是這場危機不斷上升的關鍵原因。
And I found this really hard to absorb.
我發現這真的很難接受。
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.
我真的在掙紮於從將我的憂鬱視為只是大腦中的問題，轉變為一個有許多原因的問題，包括我們生活方式中的許多原因。
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.
直到有一天，我去採訪一位名叫 Derek Summerfield 醫生的南非精神科醫生時，這一切才真正開始對我來說變得清晰。
He's a great guy.
他是個很棒的人。
And Dr. Summerfield happened to be in Cambodia in 2001, when they first introduced chemical antidepressants for people in that country.
Summerfield 醫生碰巧在 2001 年在柬埔寨，當時他們首次為該國人民引入化學抗憂鬱藥。
And the local doctors, the Cambodians, had never heard of these drugs, so they were like, what are they?
當地的醫生，柬埔寨人，從未聽說過這些藥物，所以他們想，這些是什麼？
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,
他們對他說：「我們不需要它們，我們已經有抗憂鬱藥了。」他想：「你什麼意思？」他以為他們要談論某種草藥療法，
like St. John's Wort, ginkgo biloba, something like that.
像聖約翰草、銀杏之類的東西。
Instead, they told him a story.
相反，他們告訴他一個故事。
There was a farmer in their community who worked in the rice fields.
他們社區裡有一個農民在稻田裡工作。
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.
有一天，他踩到了與美國戰爭遺留下來的地雷，他的腿被炸掉了。
So they him an artificial leg, and after a while, he went back to work in the rice fields.
所以他們給了他一條假腿，過了一段時間，他回到稻田工作。
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.
但顯然，當你有假肢時，在水下工作非常痛苦，我猜回到他被炸毀的田地工作是非常創傷的。
The guy started to cry all day, he refused to get out of bed, he developed all the symptoms of classic depression.
這個人開始整天哭泣，他拒絕起床，他出現了所有經典憂鬱的症狀。
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.
柬埔寨醫生說：「這就是我們給他抗憂鬱藥的時候。」Summerfield 醫生說：「那是什麼？」他們解釋說他們去和他坐在一起。
They listened to him.
他們聽他說話。
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.
他們意識到他的痛苦是有道理的——在憂鬱的痛苦中很難看到，但實際上，它在他的生活中有完全可以理解的原因。
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,
其中一位醫生，與社區裡的人交談，想：「你知道，如果我們給這個人買一頭牛，他可以成為一個奶農，
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.
他不會處於這個讓他如此糟糕的境地，他不必去稻田工作。」所以他們給他買了一頭牛。
Within a couple of weeks, his crying stopped, within a month, his depression was gone.
在幾週內，他的哭泣停止了，在一個月內，他的憂鬱消失了。
They said to doctor Summerfield, "So you see, doctor, that cow, that was an antidepressant, that's what you mean, right?" If you'd been raised to think about depression the way I was,
他們對 Summerfield 醫生說：「所以你看，醫生，那頭牛，那就是抗憂鬱藥，這就是你的意思，對吧？」如果你像我一樣被教導思考憂鬱，
and most of the people here were, that sounds like a bad joke, right?
這裡的大多數人都是，這聽起來像個糟糕的笑話，對吧？
"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,
「我去找我的醫生要抗憂鬱藥，她給了我一頭牛。」但那些柬埔寨醫生憑直覺知道的，基於這個個人的、不科學的軼事，
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.
正是世界領先的醫療機構，世界衛生組織，多年來一直試圖告訴我們的，基於最好的科學證據。
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.
如果你憂鬱，如果你焦慮，你不是軟弱，你不是瘋了，你主要不是一個零件壞了的機器。
You're a human being with unmet needs.
你是一個有未滿足需求的人。
And it's just as important to think here about what those Cambodian doctors and the World Health Organization are not saying.
思考那些柬埔寨醫生和世界衛生組織沒有說的話同樣重要。
They did not say to this farmer, "Hey, buddy, you need to pull yourself together.
他們沒有對這個農民說：「嘿，夥計，你需要振作起來。
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,
弄清楚並自己解決這個問題是你的工作。」相反，他們說的是：「我們作為一個團體在這裡與你一起努力，
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.
所以一起，我們可以弄清楚並解決這個問題。」這是每個憂鬱的人需要的，也是每個憂鬱的人應得的。
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,
這就是為什麼聯合國的一位領先醫生，在他們 2017 年世界衛生日的官方聲明中，
said we need to talk less about chemical imbalances and more about the imbalances in the way we live.
說我們需要少談化學失衡，多談我們生活方式中的失衡。
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,
藥物給一些人真正的緩解——它們給了我一段時間的緩解——但正是因為這個問題比他們的生物學更深，
the solutions need to go much deeper, too.
解決方案也需要更深。
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
但我一直在想：「我們怎麼可能做到這一點？」讓我們憂鬱的事情在大多數情況下比發生的事情更複雜
with this Cambodian farmer.
與這個柬埔寨農民。
Where do we even begin with that insight?
我們從哪裡開始這個見解？
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,
但後來，在我寫書的漫長旅程中，在世界各地，我不斷遇到正在做這件事的人，從雪梨到舊金山，
I kept meeting people who were understanding the deeper causes of depression and anxiety and, as groups, fixing them.
我不斷遇到理解憂鬱和焦慮更深層原因的人，並作為團體修復它們。
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,
顯然，我不能告訴你所有我認識並寫到的令人驚嘆的人，或者我學到的所有九種憂鬱和焦慮的原因，
because they won't let me give a 10-hour TED Talk -- you can complain about that to them.
因為他們不會讓我做 10 小時的 TED 演講——你可以向他們抱怨。
But I want to focus on two of the causes and two of the solutions that emerge from them, if that's alright.
但我想專注於兩個原因和從中產生的兩個解決方案，如果可以的話。
We are the loneliest society in human history.
我們是人類歷史上最孤獨的社會。
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.
最近有一項研究問美國人：「你覺得你不再與任何人親近嗎？」39% 的人說這描述了他們。
"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.
「不再與任何人親近。」在國際孤獨測量中，英國和歐洲其他地區僅次於美國，以防這裡有人感到自滿。
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,
我花了很多時間與世界領先的孤獨專家討論這個問題，一位令人難以置信的人，名為 John Cacioppo 教授，他在芝加哥，
and I thought a lot about one question his work poses to us.
我想了很多關於他的工作向我們提出的一個問題。
Professor Cacioppo asked, "Why do we exist?
Cacioppo 教授問：「我們為什麼存在？
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.
我們為什麼在這裡，我們為什麼活著？」一個關鍵原因是我們在非洲大草原上的祖先真的擅長一件事。
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,
他們在大多數時候並不比他們擊倒的動物更大，他們在大多數時候並不比他們擊倒的動物更快，
but they were much better at banding together into groups and cooperating.
但他們更擅長團結成團體並合作。
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.
這是我們作為物種的超能力——我們團結在一起，就像蜜蜂進化到生活在蜂巢中一樣，人類進化到生活在部落中。
And we are the first humans ever to disband our tribes.
我們是第一批解散我們部落的人類。
And it is making us feel awful.
這讓我們感覺很糟糕。
But it doesn't have to be this way.
但這不一定是這樣。
One of the heroes in my book, and in fact, in my life, is a doctor named Sam Everington.
我書中的英雄之一，實際上，在我生活中，是一位名叫 Sam Everington 的醫生。
He's a general practitioner in a poor part of East London, where I lived for many years.
他是東倫敦貧困地區的全科醫生，我在那裡住了很多年。
And Sam was really uncomfortable, because he had loads of patients coming to him with terrible depression and anxiety.
Sam 真的很不舒服，因為他有大量病人帶著嚴重的憂鬱和焦慮來找他。
And like me, he's not opposed to chemical antidepressants, he thinks they give some relief to some people.
像我一樣，他不反對化學抗憂鬱藥，他認為它們給一些人一些緩解。
But he could see two things.
但他能看到兩件事。
Firstly, his patients were depressed and anxious a lot of the time for totally understandable reasons, like loneliness.
首先，他的病人在很多時候因為完全可以理解的原因而憂鬱和焦慮，比如孤獨。
And secondly, although the drugs were giving some relief to some people, for many people, they didn't solve the problem.
其次，雖然藥物給一些人一些緩解，但對許多人來說，它們沒有解決問題。
One day, Sam decided to pioneer a different approach.
有一天，Sam 決定開創一種不同的方法。
A woman came to his center, his medical center, called Lisa Cunningham.
一位名叫 Lisa Cunningham 的婦女來到他的中心，他的醫療中心。
I got to know Lisa later.
我後來認識了 Lisa。
And Lisa had been shut away in her home with crippling depression and anxiety for seven years.
Lisa 已經因為嚴重的憂鬱和焦慮而被關在家裡七年了。
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.
當她來到 Sam 的中心時，她被告知：「別擔心，我們會繼續給你這些藥物，但我們也會開其他東西。
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,
我們會開處方讓你每週兩次來這個中心，與一群其他憂鬱和焦慮的人見面，
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."
不是談論你有多痛苦，而是想出一件你們都可以一起做的有意義的事情，這樣你就不會孤獨，也不會覺得生活毫無意義。」
The first time this group met, Lisa literally started vomiting with anxiety, it was so overwhelming for her.
這個團體第一次見面時，Lisa 真的因為焦慮而開始嘔吐，這對她來說太壓倒性了。
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.
但人們撫摸她的背，團體開始交談，他們想：「我們能做什麼？」這些是像我一樣的內城、東倫敦人，他們對園藝一無所知。