As much as 20% of us are highly sensitive, I'm a psychologist and I'll talk you through the signs of a highly sensitive person, what that really means for your everyday life and what you can do about it.

私は心理学者であり、高感度な人の兆候、それが日常生活にとって本当に意味すること、そしてあなたがそれに対してできることについてお話しします。

If you don't know me my name is Dr Julie and I share tips and tools from therapy and psychology research so that you can use them to make your life better.

私のことをご存じない方のために、私はジュリー博士といい、セラピーや心理学の研究から得たヒントやツールを分かち合っています。

So if you want to see more of that you can hit subscribe.

だから、もっと見たければ購読をクリックすればいい。

So let's get straight into it, what are the signs of a highly sensitive person and what does that really mean?

では、さっそく本題に入ろう。高感度な人のサインとは何なのか、そしてその本当の意味は何なのか。

A highly sensitive person is someone who seems to be aware of subtleties in their environment that other people don't pick up on.

高感度な人とは、他の人が気づかないような環境の機微に気づいているような人のことだ。

They feel deeply affected by the moods of other people around them and in a noisy or crowded or busy environment they might feel the need to withdraw and get some relief from that stimulation.

周囲の人々の気分に深く影響され、騒々しかったり、人が多かったり、忙しかったりする環境では、引きこもってその刺激から解放されたいと感じるかもしれない。

They might feel deeply moved by art or music, they might feel rattled when they do a lot in a short amount of time.

芸術や音楽に深い感動を覚えるかもしれないし、短時間に多くのことをこなすとガタがくるかもしれない。

When other people are uncomfortable in a physical environment they tend to be in tune with that and often know what needs to be done to make them feel comfortable again, so turning down music or lights etc.

他の人たちが物理的な環境で不快な思いをしているとき、彼らはそれに同調する傾向があり、音楽や照明を落とすなど、彼らが再び快適に感じるために何をすべきかを知っていることが多い。

A highly sensitive person will also tend to be deeply affected by violent movies or the distress of other people because they take it on board and spend a lot of time processing it which is really highly distressing.

感受性が強い人は、暴力的な映画や他人の苦悩に深く影響される傾向がある。

They might also make it a As a child they were probably seen by parents and teachers as sensitive or shy, so if all of those things resonate for you what does that really mean?

子供の頃、親や教師から繊細で内気だと思われていたかもしれない。

Well it's important to start with this is not a disorder, it's basically a neutral trait that occurs in about 15 to 20 percent of the population where the nervous system is more sensitive than it is for others.

これは障害ではなく、基本的には人口の約15～20％に見られる中立的な特性で、神経系が他の人よりも敏感なのだ。

Here are the main three aspects of what it means to be a highly sensitive person.

高感度な人とはどういう人なのか、その主な3つの側面を紹介しよう。

Number one is depth of processing.

その1が処理の深さだ。

This means you take in information and process it for a long time.

つまり、情報を取り込み、それを長時間処理するということだ。

That can be great for building on ideas over a long period but it can also mean that you become overstimulated, so after spending the day with friends you don't want to join them in a busy restaurant, you need to retreat and replenish from the day.

そのため、友人たちと一日を過ごした後、賑やかなレストランに入りたくはないだろう。

Number two is emotional responsiveness and I guess empathy being the emotional responsiveness to other people.

2つ目は感情的な反応であり、共感とは他人に対する感情的な反応のことだろう。

So emotion is necessary to process anything deeply, it's what motivates us and drives us but being able to tap into other people and what they're feeling at a deeper level is a huge strength, especially if you do anything creative or work with people or if you're a therapist, but it doesn't come without its vulnerabilities.

感情は何かを深く処理するために必要なものであり、私たちを動かし、私たちを駆り立てるものだ。しかし、他の人々や彼らがより深いレベルで感じていることに触れることができるということは、特にあなたが何か創造的なことをしたり、人々と仕事をしたり、セラピストであったりするのであれば、大きな強みになる。

So if those people that you're connecting with so deeply are in huge amounts of pain or distress that's also going to cause you that distress.

だから、もしあなたが深くつながっている人たちが大きな痛みや苦痛を感じているとしたら、それはあなたにも苦痛を与えることになる。

Number three is sensitivity to subtle stimuli.

その3は、微妙な刺激に対する感受性だ。

So you might notice small details that other people don't and that's a wonderful thing when those details are things that make life beautiful and you can appreciate them and enjoy them but processing all that extra information means that you need to completely rest from the world.

だから、他の人が気づかないような細かいことに気づくかもしれないし、それが人生を美しくするものであれば素晴らしいことだし、それを評価して楽しむこともできる。でも、余分な情報を処理するということは、世界から完全に離れる必要があるということだ。

So you might love doing this one thing that other people see as mundane or boring but it's your way of replenishing and switching off from that noise.

つまり、他の人から見れば平凡で退屈なことでも、あなたにとってはそのノイズから解放され、気分転換できる方法なのだ。

So you might love cleaning or watering your garden or something with no tv or music or anything to bombard you with stimulation.

掃除や庭の水やりなど、テレビや音楽など刺激のないことが好きなのかもしれない。

Now all this has its advantages, you might be aware of subtleties in your surroundings and pick up on things that others don't but it's also a disadvantage when you're bombarded with different sights and sounds, you might get overwhelmed and exhausted more easily than all the people that you're with so you might need to take time out to recuperate which is fine if those around you recognize that need but in a society that's become really fast paced and complex and productivity seems to be a real focus it probably has a major impact on you.

周囲の微妙な変化に気づいたり、他の人が気づかないことを察知したりすることができるかもしれない。しかし、さまざまな景色や音にさらされるとデメリットもある。

The disadvantages tend to show up in those societies like ours that seem to value different types of traits so you might get well-meaning teachers or parents who might see that sensitivity as a weakness or something that you should try and overcome but in an confidence if you're a highly sensitive person.

不利な点は、私たちのような異なるタイプの特性を重んじるような社会で現れる傾向がある。だから、善意の教師や親が、感受性が強いことを弱点や克服すべきこととみなすかもしれない。

Now some people think isn't this just the same as being an introvert and the answer is no it's not the same as introversion so the research shows around 30% of highly sensitive people are extroverts they just need more downtime in between those highly stimulating environments and it's distinct from autistic spectrum disorders as well so even though many people on the spectrum tend to share this trait ASD has a specific set of Elaine Aron is a clinical research psychologist who has pioneered this research over the last 30 years or so and covers some of it in this great book that I would recommend The Highly Sensitive Person so I'll talk you through some of the things that she mentions in the book.

研究結果によると、高感度な人の約30％は外向的な人であり、刺激の多い環境の合間により多くのダウンタイムが必要なだけである。自閉症スペクトラムの多くの人がこの特性を共有する傾向があるにもかかわらず、ASDには特有の特徴があります。 エレイン・アロンは臨床研究心理学者で、過去30年以上にわたってこの研究のパイオニアとして活躍し、その一部はお勧めの素晴らしい本「The Highly Sensitive Person」で取り上げられています。

Number one is self-knowledge this is about understanding in depth what it means to be a highly sensitive person and how that trait is just one among many other traits that you have it's about recognizing that this is a trait not a flaw just because other people in your life may have suggested that you shouldn't be so sensitive or so shy it's about starting to see how sensitivity can be a strength how you can use it to your advantage and look after yourself in the types of situations that make it a disadvantage.

その1が自己認識で、感受性が強いということがどういうことなのか、そしてその性質が自分の持っている数ある性質のうちの1つにすぎないということを深く理解することだ。

Number two is reframing this means acknowledging that the traits always been there but starting to frame it as something neutral not some sort of weakness or problem to be solved for example when there have been times that you felt not enough or weak in some way because of that trait it's not because you're inherently wrong it's because there's some sort of mismatch between the demands of the world around you and that trait especially if you live in a society that promotes relentless productivity or overstimulating environments so when you catch yourself thinking in a way that suggests there is something wrong with you reframe it as a neutral trait and that's going to help you with your own self-esteem and your self-confidence and your ability to be self-compassionate.

例えば、その特性のせいで物足りなさを感じたり、弱さを感じたりしたことがあったとしても、それは自分が本質的に間違っているからではなく、周囲の世界の要求とその特性との間に何らかのミスマッチがあるからだ。特に、容赦のない生産性を推進する社会や、過度な刺激を与える環境に住んでいる場合はなおさらです。だから、自分に何か問題があると思わせるような考え方をしていることに気づいたら、それを中立的な特性としてとらえ直してください。自尊心と自信、そして自己慈しみの能力を高めるのに役立つだろう。

Number three is healing if you were sensitive as a child and nobody around you understood that then it's possible that different problems and events may have affected you more than others if that is true then working through that stuff at your own pace with a well-qualified therapist can be life-changing for some people.

その3は、もしあなたが子供の頃から感受性が強く、周りの誰もそれを理解していなかったとしたら、異なる問題や出来事が他の人よりもあなたに影響を与えた可能性がある。

Number four is finding a balance between being out in the world and when you lean back so that you can recover.

その4は、世界に出るときと、回復するために身を引くときのバランスを見つけることだ。

The world needs highly sensitive people to take part so find ways to prioritize good quality rest and recovery without going too far and hiding away from the world.

世界は感受性の高い人々の参加を必要としているのだから、世界から遠ざかったり隠れたりすることなく、良質な休息と回復を優先する方法を見つけよう。

There are some really helpful exercises and activities that you can work through in this book actually and I also have some videos on meditation practices on my youtube channel so if you're looking to try meditation as part of helping you to re-energize more effectively then you can check those out.

また、私のユーチューブ・チャンネルには、瞑想の実践に関するビデオもいくつかあるので、より効果的に活力を取り戻すための一助として瞑想を試してみたい人は、ぜひチェックしてみてほしい。

If you found this video helpful please hit subscribe and let me know in the comments what subject you would like me to cover next.

このビデオが役に立ったと思ったら、ぜひ購読してください。

Thanks for watching!

ご視聴ありがとう！