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And what helps in therapy more than anything is less of technique, less the years of study that the therapists had,
心理治療中最有幫助的，除了技術，除了心理治療師的多年學習
less the experience that the therapists had. These things matter.
除了心理治療師的經驗，這些都很重要
But not that much. What matters most is are they empathic.
但不是最重要的，最重要的是他們的感同身受
In other words, are they good listeners?
換言之，他們是不是好的聆聽者
so when we feel like we can talk and analyze about painful emotion, we feel better. We are physically healthier.
當我們覺得可以談論或者分析痛苦情緒時，我們感覺更好，身體更健康
When we simply sit down and ruminate about painful emotions without making sense of it, we get very often into a downward spiral.
當我們只是坐下來沉思痛苦的情緒卻不去理清它時，我們經常進入下行螺旋
We narrow and constrict. We feel more sad.
我們收窄壓縮，感覺更悲哀
We narrow and constrict even more.
進一步收窄壓縮
Remember the Barbara Fredrickson's studies?
還記得芭芭拉·弗雷德里克森的研究嗎
And so on and so on. In contrast, we are not sure why.
不斷惡化，相反，雖然不清楚原因
When we analyze a positive experience, really analyze it — try to understand why it happened and so on. So we do it for three consecutive days.
當我們分析積極的經歷時，真正地分析它——嘗試理解為什么會發生等等，連續這樣做三天
It actually dosen't help. We don't understand why.
它確實沒有幫助，我們不明白為什么
But maybe it's because it takes all the fun spontaneity from the experience.
也許是因為讓我們回憶起經歷的快樂之處
However when we just ruminate about the positive experience — just think about it, then it contributes to our well-being.
但當我們只是沉思積極經歷時——只是想也會提升我們的幸福感
The gratitude exercise is about replaying the experience.
感激修習就是重播快樂經歷
It's exactly that. In other words, it's thinking about our happiest experiences of the day, which leads ultimately to positive outcome.
就是如此，換言之，就是說回想最快樂的日子，能自動導致積極的結果
So what is it saying aobut the permission to be human? How is it different?
那么準許為人說的是什么？有什么區別
Because the permission to be human is also very much related to being happier and healthier in the long term.
因為準許為人也是為了實現長期的快樂和健康
