雙語閱讀：高敏感人群的16個習慣

摘要:你是否覺得自己看待事物比其他人想得多?你是否發現自己總在擔心其他人的感受?你是不是更喜歡安靜一些，少些嘈雜的環境?

Do you feel like you reflect on things more than everyone else? Do you find yourself worrying about how other people feel? Do you prefer quieter, less chaotic environments?

If the above sound true to you, you may be highly sensitive. The personality trait -- which was first researched by Elaine N. Aron, Ph.D., in the early 1990s -- is relatively common, with as many as one in five people possessing it. Aron, who has written multiple studies and books on high sensitivity, including The Highly Sensitive Person, also developed a self-test (which you can take here) to help you determine if you are highly sensitive.

高敏感人群的16個習慣

你是否覺得自己看待事物比其他人想得多?你是否發現自己總在擔心其他人的感受?你是不是更喜歡安靜一些，少些嘈雜的環境?

如果以上描述對你適用，那麼你很可能屬於高敏感人群。這種個性特徵是相對普遍的，每五個人中就有一人屬於此類。伊萊恩·阿隆博士在20世紀九十年代早期首次對此進行了研究，她寫過數篇研究報告和數本相關圖書，其中包括《高度敏感的人》。她同時也開發了一個自我測試來幫助你決定自己是不是高度敏感(你可以跟著這篇文章進行測試)。

While recent interest in introversion -- driven largely by high-profile publications on the subject, including Susan Cain's book "Quiet," -- has brought more awareness to personality traits that value less stimulation and higher sensitivity, Aron notes that highly sensitive people still tend to be considered the "minority."

近期，包括蘇珊·凱因的《安靜》在內的諸多內向主題出版物高調發表，引起了大眾對此的極大興趣，人們更加註意到喜歡少些刺激和有著更高敏感度的個性特徵。阿隆博士提到，高敏感人群現在仍被認為是“少數”。

But "minority" doesn't mean bad -- in fact, being highly sensitive carries a multitude of positive characteristics. Read on for some of the commonalities shared by highly sensitive people.

但“少數”並不意味著不好——實際上，高度敏感的人有一系列積極正面的個性特徵。跟著本文一起看看高敏感度人群的一些常見的個性特徵吧。

1. They feel more deeply.

1. 他們的感受更加深刻。

One of the hallmark characteristics of highly sensitive people is the ability to feel more deeply than their less-sensitive peers. "They like to process things on a deep level," Ted Zeff, Ph.D., author of The Highly Sensitive Person's Survival Guide and other books on highly sensitive people, tells HuffPost. "They're very intuitive, and go very deep inside to try to figure things out."

高敏感度人群的特徵標誌之一就是他們比低敏感的的同伴有著更深刻的感受。“他們喜歡在深層面掌握事物，”曾編寫《高敏感度人群的生存指南》以及其他相關書籍的特德·澤夫博士對《赫芬頓郵報》說道：“他們有敏銳的直覺，會深刻思考尋找問題的答案。”

2. They're more emotionally reactive.

2. 他們的情感反應更豐富。

People who are highly sensitive will react more in a situation. For instance, they will have more empathy and feel more concern for a friend's problems, according to Aron. They may also have more concern about how another person may be reacting in the face of a negative event.

高敏感度的人對於一個情景會做出更多反應。比如，根據阿隆博士的說法，他們更會站在他人的角度考慮，對朋友遇到的難題也更有同感。他們也許會更加顧慮到其他人遇到不好的事情會怎樣反應。

3. They're probably used to hearing, "Don't take things so personally" and "Why are you so sensitive?"

3. 他們很可能已經習慣聽到“別往心裡去“和”為什麼你這麼敏感?“之類的話。

Depending on the culture, sensitivity can be perceived as an asset or a negative trait, Zeff explains. In some of his own research, Zeff says that highly sensitive men he interviewed from other countries -- such as Thailand and India -- were rarely or never teased, while highly sensitive men he interviewed from North America were frequently or always teased. "So a lot of it is very cultural -- the same person who is told, 'Oh, you're too sensitive,' in certain cultures, it's considered an asset," he says.

澤夫博士解釋道，文化決定敏感可以被視作一筆財富或者一種負面特質。澤夫博士在研究中採訪過來自其他國家的高敏感人群，比如泰國和印度的高敏感的人很少或者幾乎沒被別人取笑過，而北美的高敏感人群經常被作為取笑的物件。“所以，這很大程度上都和文化有關——在某些國家，同樣一個人被別人說成‘你太敏感了!’，而在有些國家，這被視為一種個人財富，”他如此總結道。

4. They prefer to exercise solo. 



4. 他們更喜歡獨自鍛鍊。

Highly sensitive people may tend to avoid team sports, where there's a sense that everyone is watching their every move, Zeff says. In his research, the majority of highly sensitive people he interviewed preferred individual sports, like bicycling, running and hiking, to group sports. However, this is not a blanket rule -- there are some highly sensitive people who may have had parents who provided an understanding and supportive environment that would make it easier for them to participate in group sports, Zeff says.

澤夫博士介紹說，高敏感的人可能傾向於避開團隊運動，因為他們會覺得每個人都在看著他的一舉一動。在他的研究中，他採訪的大部分高敏感的人更喜歡個人運動，比如騎自行車，跑步或者徒步旅行。然而，這並不適用於所有高敏感人群——由於家人提供了理解和支援的成長環境，有些高敏感的人可能更容易參與群體運動。

5. It takes longer for them to make decisions.

5. 他們做決定需要更長時間。

Highly sensitive people are more aware of subtleties and details that could make decisions harder to make, Aron says. Even if there is no "right" or "wrong" decision -- for example, it's impossible to choose a "wrong" flavor of ice cream -- highly sensitive people will still tend to take longer to choose because they are weighing every possible outcome. Aron's advice for dealing with this: "Take as long to decide as the situation permits, and ask for more time if you need it and can take it," she writes in a recent issue of her Comfort Zone newsletter. "During this time, try pretending for a minute, hour, day, or even week that you have made up your mind a certain way. How does that feel? Often, on the other side of a decision things look different, and this gives you a chance to imagine more vividly that you are already there." One exception: Once a highly sensitive person has come to the conclusion of what is the right decision to make and what is the wrong decision to make in a certain situation, he or she will be quick to make that "right" decision again in the future.

高敏感的人更能意識到那些讓做決定變得困難的細節，阿隆講道。即使沒有“對”或者“錯”的選擇，比如，不可能會選到有“錯誤”口味的冰激凌，但高敏感的人仍會考慮更久，因為他們想要衡量每個可能的結果。對此，阿隆給出以下建議：“情況允許的情況下，能考慮多久就考慮多久，如果你需要並且可以得到，爭取更多時間。”她在她的最近一期《舒適區》的通訊中寫道，“在這段時間， 一分鐘，一小時，一天，甚至一星期，試著假裝你是以某種特定的方式做出決定的。這是什麼感覺?一個選擇的相對面通常看起來非常不同，這樣做給你盡情想象做了另外一個選擇的機會。”例外：一個高敏感的人一旦得出正確和錯誤選擇的結論，以後在需要做出“正確”選擇的時候他或者她會很快做出選擇。

6. And on that note, they are more upset if they make a "bad" or "wrong" decision.

6. 基於以上，他們會為自己做出的“不好的”或者“錯誤的”選擇感到更加沮喪。

You know that uncomfortable feeling you get after you realize you've made a bad decision? For highly sensitive people, "that emotion is amplified because the emotional reactivity is higher," Aron explains.

你知道當你意識到自己做了不好的選擇時那種不舒服的感覺吧?對於高敏感的人，“這種情感會被放大，因為他們情感上的反應更加靈敏，”阿隆解釋道。

7. They're extremely detail-oriented. 



7. 他們極度注意細節。

Highly sensitive people are the first ones to notice the details in a room, the new shoes that you're wearing, or a change in weather.

高敏感的人們是會第一個注意到一個房間的細節，你穿的新鞋子，或者天氣的變化。

8. Not all highly sensitive people are introverts.

8. 並不是所有高敏感的人都是內向個性。

In fact, about 30 percent of highly sensitive people are extroverts, according to Aron. She explains that many times, highly sensitive people who are also extroverts grew up in a close-knit community -- whether it be a cul-de-sac, small town, or with a parent who worked as a minister or rabbi -- and thus would interact with a lot of people.

實際上，根據阿隆的說法，大約30%的高敏感的人是外向個性。她解釋說很多時候外向性格的高敏感人群都是在鄰里關係密切的社群長大—無論是小巷子，小鎮子，或者父母之一是牧師或者法師，因此他們會和很多其他人互動。

9. They work well in team environments.

9. 他們在團隊中的工作做得很棒。

Highly sensitive people are such deep thinkers, they make valuable workers and members of teams, Aron says. However, they may be well-suited for positions in teams where they don't have to make the final decision. For instance, if a highly sensitive person was part of a medical team, he or she would be valuable in analyzing the pros and cons of a patient having surgery, while someone else would ultimately make the decision about whether that patient would receive the surgery.

阿隆說道，因為高敏感的人是深度思考者，他們會成為很有價值的員工和團隊成員。然而，他們可能很適合被安排到團隊中不需要做最終決定的位置。比如，如果一個高敏感的人是一個醫療團隊的一員，他或她會在分析給病人做手術的好處和壞處時充分體現價值，而另外一個人會最終決定到底要不要給病人做手術。

10. They're more prone to anxiety or depression (but only if they've had a lot of past negative experiences).

10. 他們會更容易焦慮或者壓抑(只是在他們過去有很多負面經歷的情況下)。

"If you've had a fair number of bad experiences, especially early in life, so you don't feel safe in the world or you don't feel secure at home or ... at school, your nervous system is set to 'anxious,'" Aron says. But that's not to say that all highly sensitive people will go on to have anxiety -- and in fact, having a supportive environment can go a long way to protecting against this. Parents of highly sensitive children, in particular, need to "realize these are really great kids, but they need to be handled in the right way," Aron says. "You can't over-protect them, but you can't under-protect them, either. You have to titrate that just right when they're young so they can feel confident and they can do fine."

“如果你有過相當多的負面經歷，尤其是在人生早期的時候，你會覺得這個世界不安全或者你在家也沒有安全感，或者…在學校也沒有，你的神經系統已經被設定為‘焦慮’模式，”阿隆講道。但這並不是說所有的高敏感度人都會繼續焦慮下去——實際上，一個充滿他人支援的環境可以很長久地保護他們遠離焦慮。尤其是高敏感的孩子的父母，需要“意識到這些孩子非常棒，只是需要以正確的方式教育，”阿隆講道。“你不能過度保護，但你也不能保護不足。你必須在他們小的時候就小心地掌握好保護的程度，這樣他們會感到自信而且可以做得很好。”

11. That annoying sound is probably significantly more annoying to a highly sensitive person.

11. 噪音對於高敏感的人來講可能更加惱人。

While it's hard to say anyone is a fan of annoying noises, highly sensitive people are on a whole more, well, sensitive to chaos and noise. That's because they tend to be more easily overwhelmed and overstimulated by too much activity, Aron says.

阿隆說，任何人都不喜歡噪音，總體來講，高敏感的人更是這樣，他們對嘈雜和噪聲更加敏感。那是因為他們很容易被太多的活動壓垮和過度刺激。

12. Violent movies are the worst.

12. 暴力電影最糟糕。


Because highly sensitive people are so high in empathy and more easily overstimulated, movies with violence or horror themes may not be their cup of tea, Aron says.

因為高敏感的人很容易有共鳴和被過度刺激，有暴力或者恐怖主題的電影可能不適合他們。

13. They cry more easily.

13. 他們更容易哭。

That's why it's important for highly sensitive people to put themselves in situations where they won't be made to feel embarrassed or "wrong" for crying easily, Zeff says. If their friends and family realize that that's just how they are -- that they cry easily -- and support that form of expression, then "crying easily" will not be seen as something shameful.

澤夫說，這就是為什麼對於高敏感的人來講，讓自己置身於哭不會產生尷尬或者讓人感覺做錯了的情況非常重要。如果他們的朋友和家人意識到哭是他們本會有的表現，並且支援這種表達，那麼“很容易哭”就不會被認為是種恥辱。

14. They have above-average manners.

14. 他們在禮儀方面比一般人做得更好。

Highly sensitive people are also highly conscientious people, Aron says. Because of this, they're more likely to be considerate and exhibit good manners -- and are also more likely to notice when someone else isn't being conscientious. For instance, highly sensitive people may be more aware of where their cart is at the grocery store -- not because they're afraid someone will steal something out of it, but because they don't want to be rude and have their cart blocking another person's way.

阿隆介紹說，高敏感的人們是非常小心謹慎的。因此他們更傾向於為他人著想和表現更好的禮儀——也更容易發現其他人的不謹慎。比如，高敏感的人在購物時可能更會注意到他們的購物車在哪兒——不是因為怕別人偷東西，而是因為他們不想不禮貌地讓自己的購物車擋了別人的路。

15. The effects of criticism are especially amplified in highly sensitive people.

15. 批評的影響尤其會在高敏感的人這裡被放大。

Highly sensitive people have reactions to criticism that are more intense than less sensitive people. As a result, they may employ certain tactics to avoid said criticism, including people-pleasing (so that there is no longer anything to criticize), criticizing themselves first, and avoiding the source of the criticism altogether, according to Aron."People can say something negative, [and] a non-HSP [highly sensitive person] can say, 'Whatever,' and it doesn't affect them," Zeff says. "But a HSP would feel it much more deeply."

高敏感的人相比低敏感的人對批評有更強烈的反應。因此，他們會發展特定的策略去避免批評，包括迎合他們(這樣就再也沒什麼可批評的了)，先自我批評，同時避免各種批評一起席捲而來，阿隆這樣講道。 “人們可以講負面的東西，一個低敏感的人可以說，‘隨便吧!’而這不會影響他們，” 澤夫講道。“但是一個高敏感的人會有更深度的感覺。”

16. Cubicles = good. Open-office plans = bad. 


16. 小隔間=棒。開放辦公室=糟糕。

Just like highly sensitive people tend to prefer solo workouts, they may also prefer solo work environments. Zeff says that many highly sensitive people enjoy working from home or being self-employed because they can control the stimuli in their work environments. For those without the luxury of creating their own flexible work schedules (and environments), Zeff notes that highly sensitive people might enjoy working in a cubicle -- where they have more privacy and less noise -- than in an open-office plan.

就像高敏感的人傾向於喜歡獨自運動，他們也可能更喜歡單獨的工作環境。澤夫說很多高敏感的人很享受在家工作或者個體經營，因為這樣他們可以控制工作環境中的外界刺激。對那些沒有這種奢侈去創造適合自己個人的靈活的工作時間(和環境)的人而言，高敏感的人可能喜歡在小隔間工作，和開放辦公室相比，他們會有更多的私人空間和更少的噪音。