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  • Hey, everyone. Welcome to Being Well. I'm Forrest Hansen. If you're new to the podcast, this is where we explore the practical science of personal growth. And if you've listened before, welcome back.

    やあ、みんな。Being Wellへようこそ。私はフォレスト・ハンセンです。このポッドキャストを初めてお聞きになる方は、ここで個人的成長の実践的な科学を探求します。以前お聴きになった方も、お帰りなさい。

  • I would like to start today's episode by sharing a selection of some of the, let's say, more critical reviews the podcast has received over the past year. I tuned in to listen to the episode with Dr. Mary Frances O'Connor. Dr. O'Connor was brilliant, but Forrest, not so much. Out of his depth to the point that I felt secondhand embarrassment. Great interview with Gabor Maté. He is a gift to us all. I was a little nervous Forrest would talk too much, but he was pretty quiet on this one. All was going well, discussing abundance and scarcity mindset, until they turned against capitalism. What is this podcast if not a capitalist endeavor? I'm sick of being lectured by hypocrites. And then finally, I really enjoyed this one. This would be a lot better if Forrest relaxed a lot and stopped croaking into the back of his throat. He also laughs throatily and it makes him sound fake. Otherwise,

    今日のエピソードは、過去1年間にこのポッドキャストに寄せられた、言ってみれば批判的な批評の一部を紹介することから始めたい。私はメアリー・フランシス・オコナー博士のエピソードを聴くためにチャンネルを合わせた。オコナー博士は素晴らしかったが、フォレストはそうでもなかった。彼の深みにはまっていて、私は二の足を踏んでしまった。ガボール・マテのインタビューは素晴らしかった。彼は私たちへの贈り物だ。フォレストがしゃべりすぎるのではないかと少し心配していたが、この件に関してはかなり静かだった。資本主義に反対するまでは、

  • I love Dr. Rick Hansen's wise and steady demeanor.

    私はリック・ハンセン博士の賢明で安定した態度が大好きだ。

  • Now, criticism is an unavoidable part of life. Sometimes it's overt, like in these reviews, and sometimes it comes in more subtle forms, like advice giving or comparing ourselves negatively to other people. Sometimes we can take it with some good grace and are able to accept the useful parts of it without too much discomfort, like, you know, apparently

    さて、批判は人生において避けられないものである。批評のようにあからさまなこともあれば、アドバイスや他人と自分を比較するような微妙な形で現れることもある。時には、それを潔く受け止め、有益な部分をあまり不快感なく受け入れることができる場合もある。

  • I should work with a vocal coach, and other times it really stings. And then, a lot of the time, most of the time, there's probably a little bit of both. But even though we're all going to be criticized from time to time, many of us spend a lot of our lives living in fear of criticism. Speaking personally, my behavior is totally influenced by wanting to avoid criticism. And then on the flip side, we're all critics ourselves. We've all been in situations that aren't quite the way that we want them to be, so we either need to do something to change them or accept them as they are. And that's what we're going to be focusing on today. On the one hand, how to take criticism well, receiving the useful parts without feeling a lot of the bonus pain. And then, on the other, learning to avoid chronic complaining and learning to accept things when they're not quite the way we'd like them to be. So to help us do that, I'm joined by the impeccable, not back-of-throat talking Dr. Rick Hansen. Rick is a clinical psychologist, he's a bestselling author, and he's also my dad. So, Dad, how are you doing today?

    ヴォーカル・コーチと仕事をするべきだと思うこともあれば、本当に胸に刺さることもある。そして、多くの場合、ほとんどの場合、その両方が少しあるのだろう。でも、批判されることは誰にでもあることなのに、私たちの多くは批判を恐れて生きている。個人的なことを言えば、私の行動は完全に批判を避けたいという思いに影響されている。そして裏を返せば、私たちは皆、自分自身が批判者なのだ。私たちは皆、自分の思い通りにならない状況に置かれたことがあり、それを変えるために何かをするか、そのまま受け入れるかのどちらかだ。今日、私たちが注

  • Oh, man, I'm already stirred up on your behalf. Like, wait a minute here. I'm a walking demonstration right now of not necessarily good ways to react to criticism, just in that. But still, that said, if somebody were to say to you on the street, hey, your head is made of green cheese and you were to say, well, actually, no, it's not. Then they would say, well, you're being defensive. And then you might say, I'm not being defensive. I'm just saying my head's not made of green cheese. And then they would say, now you're being defensive about being defensive. So it can become kind of circular here, right?

    おいおい、僕はもう君のために興奮しているんだよ。ちょっと待ってよ。私は今、批判に対する必ずしも良い反応方法ではないことの、まさに歩くデモンストレーションをしているんだ。とはいえ、もし街で誰かに「君の頭はグリーンチーズでできているね」と言われて、「いや、そんなことはないんだ」と答えたとする。そうしたら、君は保身に走っていると言われるだろう。そして、あなたはこう言うかもしれない。私の頭はグリーンチーズでできていないと言っているだけだ。そうすると、今度は守りに入っていると言われる。このように、ある種の堂々巡りに

  • Oh, totally. So what is the sweet spot where we receive the input? And I'm, myself, actually, on reflection, very aware in these podcast conversations with you of multiple things I either did poorly or could do better.

    ああ、まったくだ。では、私たちがインプットを受け取るスイートスポットはどこなのでしょうか?私自身、このポッドキャストでの皆さんとの会話の中で、自分の至らなかった点、あるいはもっとうまくできるはずだった点をいくつも自覚しています。

  • Same. Totally. Every time. Yeah. And I would like to state for the record that the enormous and overwhelming majority of the reviews and comments we get on the podcast are positive.

    同じだ。まったくだ。毎回。そうだね。そして、ポッドキャストに寄せられるレビューやコメントの膨大かつ圧倒的多数はポジティブなものであることを記録しておきたい。

  • And I had to kind of go out of my way to dive into the reviews to find those. And also,

    それを見つけるために、わざわざレビューに飛び込まなければならなかった。そしてまた

  • I think it illustrates a really key point here that we're probably going to talk about a little bit more today, which is that so much of life is about what you choose to focus on, right? It often really pops out to me when we get a negative review, when somebody leaves a one-star review and they complain about some aspect of what we're doing. And

    人生の多くは、自分が何に焦点を当てるかによって決まるということだ。私たちがネガティブなレビューを受けたり、誰かが1つ星のレビューを残したりして、私たちのやっていることのある側面について文句を言われたりすると、そのことがよく目に浮かびます。そして

  • I go, oh my God, I can feel the sting of that. And then we get so many five-star reviews that just kind of blend into the background for me. And you don't really pay attention to them because they're not rocking the boat of my experience in the same way. I appreciate them. I don't want to act like I don't appreciate them. I really do. People say some incredibly touching things about the show. But it's really easy for them to just slip right through my mental sieve without me really paying a lot of attention to it. One of the things that I've been really conscious of in my own life recently is paying attention to where

    私は、ああ、大変だ、その刺々しさを感じるよ。そして、多くの5つ星レビューが寄せられる。私の経験というボートを同じように揺らしているわけではないからだ。私は彼らに感謝している。感謝していないようには振る舞いたくない。本当に感謝している。みんな、このショーについて信じられないような感動的なことを言ってくれる。でも、私があまり気に留めることなく、私の心のふるいをすり抜けてしまうのは本当に簡単なことなんだ。最近、私自身の生活の中で本当に意識していることのひとつは、次のようなことに注意を払うことだ。

  • I am placing my attention and being a lot more thoughtful about focusing on the elements of my experience that are more positive and taking in the good, of course, as you like to say, and to really be wearing what I've started calling the mood of complaint, which is just our tendency sometimes to fall into these cycles where just everything is not quite right. I am really looking forward to this exploration, right? Because we can fall into trouble either way. On the one hand, we can be reactive to criticism. And second, we can be critical ourselves. For me, it's been a real journey initially to claim my voice to be able to critique the things that weren't so good. Because when I was a kid, we were really muzzled. My parents had a monopoly on anger, and I was really scared of sticking my neck out. It took a long time for me to be the proverbial kid at the parade saying, the emperor's wearing boxer shorts with polka dots, or Oliver Twist walking up to the table and saying, please, may I have another bowl of oatmeal? That took me a while to do, but then I began to really have to pay attention to being overly critical and also paying attention to the ways that the content of the correctionlet's just think of it in terms of the distinction between what could be and what is, what realistically could be and what is, between standard and actual, let's say, goal and actualwhatever that information might be, because that's what that is, that's information, wrapped around it can be a lot of topspin, including topspin that's just conferred by your privilege in where you stand in society. So as a male, older, professional person, I can offer a piece of information about a gap between what is and what actually could be with good intentions, and yet it can really sting. Because in ways

    自分の体験の中で、よりポジティブな要素に意識を集中し、あなたの言うように良いものを取り入れることに、より注意深くなり、不満の気分と呼ぶようになりました。私はこの探求をとても楽しみにしているんだ。というのも、私たちはどちらにしてもトラブルに陥る可能性があるからだ。一方では、批判に反応してしまう。そしてもうひとつは、私たち自身が批判的になること。私にとっては、最初は自分の声を主張し、あまり良くないものを批評できるようになるための本当の旅だった。というのも、私が子供の頃、私たちは本当に口止めされていたからだ。両

  • I'm not entirely aware of, it can have an impact, understandably, way out of proportion to what I actually intended. And yet, if we also bring in the dimension for us of criticizing ourselves, there is no way to get through this life without screwing up, including in ways that you regret every single day and in ways that fill you with pain and remorse whenever you think about them. But that's simply part of the stew of life. Call it the hot pepper in the stew of life. There's just no way around it, and it burns every time you taste it. And you got to accept that and not be too hard on yourself about that.

    自分ではまったく意識していないことだが、それは当然ながら、自分が実際に意図したこととはかけ離れた影響を与えることがある。それでも、自分自身を批判するという私たちの次元も持ち込めば、毎日後悔するようなやり方や、思い出すたびに痛みや自責の念でいっぱいになるようなやり方も含めて、失敗せずにこの人生を乗り切る方法はない。しかし、それは単に人生のシチューの一部なのだ。人生のシチューの中の唐辛子とでも呼べばいい。それを避ける方法はなく、味わうたびに火傷する。それを受け入れて、自分に厳しくしないことだ。

  • And for me, really look down deeply. Do you have basically good intentions? Do you act in basically good faith? Have you learned from screwing up? That's really important.

    そして私にとっては、本当に深く俯瞰することだ。基本的に善意を持っているか?基本的に善意で行動しているか?失敗から学んでいるか?それが本当に重要だ。

  • Are you still doing it? Or have you learned from doing it? And can you go forward?

    まだやっているのか?それとも、それをやって学んだのか?そして前進することができるか?

  • Totally. And I think that inside of that, it's useful to separate out different kinds of complaints. And people often break complaint into two big categories. The first one are called instrumental complaints. And these are constructive complaints. They're complaints that somebody could actually do something about. And then the second category are expressive complaints. And they're called expressive because they're about expressing your feelings.

    まったくだ。その中で、苦情の種類を分けることは有効だと思う。人々は苦情を2つの大きなカテゴリーに分けることが多い。1つ目は「手段的クレーム」と呼ばれるものです。これは建設的な苦情です。誰かが実際に何かをすることができる苦情です。そして2つ目のカテゴリーは、表現的な苦情です。自分の感情を表現することから、表現的不満と呼ばれています。

  • And they often include relatively little chance of somebody doing something. They're not fundamentally about problem solving. And I think that there's actually really a place for both of these forms of complaint. It's really easy to look at instrumental complaints as good complaints and expressive complaints as bad complaints. But I think that that's probably a little overly simplistic. But it is helpful for us to just take a look at the reality that a lot of the time when we're complaining, we're doing it for a reason other than actually trying to change our circumstances. And there's a place there for really taking a look at that and going, wow, is that really what we want to do?

    誰かが何かをする可能性は比較的低い。根本的に問題解決のためのものではないのだ。そして私は、この2つの苦情の形には、実はどちらもふさわしい場所があると思う。道具的な苦情を良い苦情、表現的な苦情を悪い苦情と見るのは本当に簡単だ。でも、それは少し単純化しすぎかもしれない。しかし、私たちが苦情を言うとき、多くの場合、実際に状況を変えようとする以外の理由でそうしているという現実に目を向けることは、私たちにとって有益なことです。そして、それを見て、うわあ、それは本当に私たちがやりたいことなのだろうか?

  • When I look back on my own history, some things that I've started to highlight for some time now around how to offer feedback or how to express wants, including wanting something to stop happening or something to start happening that there's been some real stakes on the table for. That's a real important thing. As soon as I start getting worked up and then we're in trouble, right? Or I start getting identified with my complaint, my criticism, or righteous about it. I start adding a mass to it, developing a case around it. And then

    私自身の歴史を振り返ってみると、フィードバックを提供する方法や、何かを止めてほしいとか、何かを始めてほしいというような欲求を表現する方法など、以前から強調してきたことがある。これは本当に重要なことだ。私が興奮し始めると、すぐにトラブルになる。あるいは、自分の不満や批判、正論に同調し始める。私はそれに塊を加え、その周りにケースを展開し始める。そうすると

  • I know I'm in trouble. Moving into a stance of feeling outraged about something that really does not deserve outrage. I think some things do deserve outrage, right? But I can't believe that yet again, you left your plate in the sink. After all I've done for you, you still leave your damn plate in the sink, right? Like, no, that just doesn't deserve that kind of almost like flip switching. And I can feel it coming over me. It's like a bad version of Braveheart in the movie of just this total warrior around something that's just way out of proportion to what the real issue is on the table. So markers, whatever those internal red lights are on your inner dashboard that let you know that you're getting in trouble about something that's really good to pay attention to. Last one I'll just say is accelerating, starting to speed up, making points rat-tat-tat-tat-tat, or getting more intense with gestures, accelerating in body movements. That also is kind of a giveaway. Accelerating and contracting are both giveaways of maybe you're getting into some trouble territory here that is wrapping around the useful information you're trying to convey or the experience you're trying to share. But it's going to get you in trouble. You don't need to add all that to it. Anyway, that's been something that I've been really trying to learn about.

    私は自分が困っていることを知っている。憤怒に値しないことに対して憤怒を感じるというスタンスに移行している。憤慨に値することもあると思うんだけど?でも、またしてもお皿を流しに置き忘れるなんて信じられない。せっかく私がしてあげたのに、まだお皿を流しに置いていくなんて。そんなの、そんなの、そんなの、そんなの、そんなの、そんなの、そんなの、そんなの。そして、私はそれを感じることができる。映画『ブレイブハート』の悪いバージョンのような、現実の問題とはかけ離れたことをやってのける戦士のような感じなんだ。だから、自分の

  • Yeah, totally. And we're talking here a little bit, starting the episode basically by talking about how can we give more effective criticism and be a better complainer, if you want to kind of put it that way. And one of the big questions that I've started to ask myself about this mood of complaint that I can sometimes find myself in is, what is my actual objective?

    そうだね。どうすればもっと効果的な批判ができるのか、どうすればもっと上手に文句を言えるようになるのか、そんなところからこのエピソードは始まっているんだ。そして、時折自分自身が陥ってしまうこの不平不満ムードについて、自分自身に問いかけるようになった大きな疑問のひとつが、自分の実際の目的は何なのか、ということだ。

  • What is my primary motivation? What do I want to accomplish with whatever it is that I'm saying to the other person? Because there are a lot of reasons for complaining that, like I was saying earlier, have nothing to do with problem-solving. People complain to bond socially. They also complain for mood regulation purposes. A lot of people vent just to kind of get it out of their system, right? Now, basically, that's dumping your negative mood on somebody else, so it could be a mixed bag, but it's a reason people complain.

    私の第一の動機は何か?自分が相手に言っていることが何であれ、自分は何を達成したいのだろうか?というのも、文句を言う理由には、先ほど言ったように、問題解決とは関係のないものがたくさんあるからだ。人は社会的な絆を深めるために愚痴を言う。また、気分調整のために愚痴を言うこともある。多くの人は、ただ自分の感情を吐き出すために愚痴を言うんだ。基本的に、それは自分のネガティブな気分を他の誰かにぶつけることなので、複雑な気持ちにはなりますが、愚痴をこぼす理由にはなります。

  • They deserved it.

    彼らはそれに値する。

  • Yeah, they deserved it. And again, like vengeance. Vengeance is a reason that people complain, right? Or they might be like seeking attention. Sometimes I seek attention with my complaints.

    ああ、当然の報いだ。そしてまた、復讐のように。復讐は、人々が不平を言う理由でしょう?あるいは注目を浴びたいのかもしれない。私も自分の不満で注目されたいと思うことがある。

  • I want somebody to pay attention to my experience more, so it becomes like a kind of cry for help. And those are all reasons that somebody might complain that are really understandable.

    自分の経験にもっと目を向けてほしい。誰かが文句を言う理由は、どれも本当に理解できるものばかりだ。

  • Bonding is an okay motivation to complain, and sharing your feelings is an okay motivation, but it's really helpful to understand why you're doing this thing, and if there might be something else that could fulfill that purpose better than offering a complaint.

    絆を深めることは文句を言う動機になるし、感情を分かち合うことも動機になる。しかし、自分がなぜこのようなことをしているのか、文句を言うよりももっと他にその目的を果たせることがあるのではないかと理解することは、本当に役に立つ。

  • Another thing that I really ask myself is, is it possible for what I'm complaining about to actually change? Like, can the person that I'm talking to really do something about this thing in a focused way?

    もうひとつ、私が自問自答しているのは、私が不満に思っていることを実際に変えることは可能なのか、ということだ。例えば、私が話している相手は、このことについて集中的に何かをすることができるのだろうか?

  • Yeah, I find it's also super helpful. This gets a little bit at the distinction, which

    そうだね。これは少し区別する必要がある。

  • I'd never heard before. One thing that's great about working with you is that you forest to a deep dive into the psychology and the current research related to our topics, and you bring stuff forward that, wow, you're educating me. So, you know, instrumental and expressive forms of complaining. To say it maybe a little differently, the way I would put it, is the distinction between asserting information and sharing an experience.

    初めて聞く話ばかりだった。あなたとの仕事で素晴らしいことのひとつは、私たちのトピックに関連する心理学や現在の研究を深く掘り下げてくれることです。つまり、不平不満の器楽的な形と表現的な形。もう少し違う言い方をすれば、情報を主張することと経験を共有することの違いです。

  • Yeah.

    そうだね。

  • And let me get at that point with a little story, which had to do when I was maybe 21 or 2, and I just started getting involved with the EST training. And I recall being in a seminar room with this just powerhouse of a teacher, and she would have one person after another come to the front of the room and practice leading the very first part of this guest seminar, this workshop. And then people would give feedback. So, the person would come up to the front of the room and give a little talk for 3 to 5 minutes. Then

    私が21歳か2歳の頃、ESTのトレーニングに参加し始めたばかりだった。セミナールームで、このパワフルな先生と一緒にいたときのことを思い出すよ。彼女は、次から次へと人を部屋の前に呼んで、ゲストセミナーやワークショップの最初の部分をリードする練習をさせるんだ。そして人々がフィードバックをする。それで、その人は部屋の前まで来て、3分から5分間、ちょっとした話をする。それから

  • Marsha would say, okay, feedback. And people would start saying things like, well, I think you ought to have done X, or when you did Y, it would be better if you did Z. Marsha would cut them off again and again. She would say, I don't want your infinite wisdom. I want your experience. What were you experiencing while this person was talking? And then people would start to share, well, in the very beginning, what I was experiencing was a lot of attentiveness to you and a feeling of liking you. And after about half a minute, while you were moving into this sort of long list of details, my experience was I started feeling kind of bored and my mind began to wander, and I was becoming more interested in other things. That's gold, sharing your experience. And I think both in terms of giving feedback and receiving feedback, it's helpful to get a factual-based information or statements of values. Okay, that's good. But what's really, really valuable is what was your experience? What was it like for you? How did it land on you? Which is usually a lot more vulnerable and challenging to share. So we tend to go into the assertions of fact or assertions of values, assertions of information to avoid the vulnerability, right, of just laying out our own experience.

    マーシャは、オーケー、フィードバックと言う。マーシャはそれを何度も何度も切り捨てた。あなたの無限の知恵はいらない。あなたの経験が欲しいのです。この人が話している間、あなたは何を経験していたの?そうすると人々は、最初のうちは、私が経験していたのは、あなたに対するたくさんの気配りであり、あなたを好きだという感情でした、と話し始めるのです。そして、半分ほどして、あなたがこのような長い詳細のリストに移っている間に、私の経験では、私は退屈を感じ始め、心がさまよい始め、他のことに興味を持ち始めました。自分の経験を分か

  • And it's paradoxical because, or ironic in that, there's this kind of fear that our experience itself doesn't have authority. It'll be dismissed or disregarded, maybe because it was.

    逆説的というか、皮肉というか......私たちの経験そのものに権威がないという恐怖がある。それは棄却されたり、無視されたりするかもしれない。

  • I think that's really good, Dad. This is a really important point. I don't know if I've heard this one before. I really like this.

    本当にいいことだと思うよ、父さん。これは本当に重要なポイントだ。前に聞いたことがあるようなないような。私はこれが本当に好きなんだ。

  • Good, yeah. And so we start then asserting facts and asserting values, which we actually have much less natural authority for, and other people think they have authority about what the facts are and what ought to be. And so then they'll start arguing with us about that. But where we have complete authority, actually, is the honest revelation, the honest sharing of our own direct experience. When that was happening, my mind was wandering.

    そうだね。そして、私たちは事実を主張し、価値観を主張し始めるのですが、実は私たちには自然な権威があまりありません。そうすると、他の人たちは自分たちが事実とは何か、どうあるべきかについて権威を持っていると思い込む。しかし、私たちが完全な権威を持っているのは、実は正直な啓示であり、自分自身の直接的な経験を正直に分かち合うことなのだ。そのとき、私の心はさまよっていた。

  • When that was happening, on the other hand, I felt really close to you and interested in what you were having to say. Because we are the world's greatest experts on our own experience, right? We are the great authorities on it. And that's where we have the ultimate refuge because people can argue forever about facts and values, but they cannot argue about the fact that you are actually experiencing something at the time.

    そんなとき、逆に私はあなたをとても身近に感じ、あなたの話に興味を持った。なぜなら、私たちは自分自身の経験に関する世界最大の専門家だからでしょう?私たちはその偉大な権威なんだ。なぜなら、人は事実や価値観について永遠に議論することはできても、あなたがその時実際に何かを経験しているという事実について議論することはできないからです。

  • Yeah, and that reminds me immediately of formal systems of communication like nonviolent communication, which is probably relevant to name here, which has a specific structure attached to it. We've done an episode on nonviolent communication. And the basic idea behind it is that you're doing exactly what you're talking about, Dad. You're operating from the stance of revealing your experience with the other person, and then expressing some desire attached to that experience. And that takes me to probably the single best piece of advice that I've ever received about communication. I think I got it from you. And it's start by joining.

    非暴力コミュニケーションのような形式的なコミュニケーション・システムをすぐに思い出す。私たちは非暴力コミュニケーションについてのエピソードを書いたことがあります。その基本的な考え方は、パパが話していることをそのままやっているということなんだ。自分の経験を相手と共有し、その経験に付随する欲求を表現するというスタンスで行動しているのです。そしてそれは、私がコミュニケーションについて受けたアドバイスの中で、おそらく唯一最高のものにつながる。私はそれをあなたからもらったと思う。そして、それは参加することから始まる

  • And so if you're offering a complaint, it is 99.99% of the time best to start by joining.

    だから、苦情を申し出るのであれば、99.99%の確率で加入から始めるのがベストだ。

  • Is it possible for you to find a place where you can overlap with the other person, integrate with your experience with them, come a little closer, operate from a stance of vulnerability, give them a compliment, you know, whatever? Can you achieve a team? And from that team with them, can you go, hey, here's some ideas I've had about how we can improve this team.

    相手と重なるところ、相手との経験を統合するところ、少し近づくところ、弱さのスタンスから行動するところ、相手を褒めるところ、何でもいい。チームを作ることができるか?そして、相手とのチームから、どうすればこのチームをより良くできるかについて、私が考えたアイデアがいくつか出てくる。

  • So it's not you and them. It's both of you together, working toward the resolution of an issue. And that was totally transformative for me in my life when I started to operate more from that stance. I'm still trying to learn it.

    つまり、それはあなたと彼らではない。ふたりで一緒に、問題の解決に向けて努力するんだ。そのようなスタンスで行動するようになったとき、私の人生は大きく変わりました。私はまだそれを学ぼうとしている。

  • Yeah. It's not always easy to be quick.

    そうだね、いつもすぐにというわけにはいかない。

  • I know. I think there's a certain kind of special embarrassment when you've been training to do something for a long time, like training to play the bagpipes for a really long time. And you're, you know, you're reasonably good at it. And then you suddenly realize that you've been playing a song wrong, or you've been falling back into some kind of beginner's mistake, and I've definitely been going through some of that recently in my own personal life.

    そうだね。バグパイプを長い間練習してきたような場合、ある種の特別な恥ずかしさがあると思うんだ。そして、それなりに上手くなっている。そして、ある曲を間違えて演奏していたことに突然気づいたり、初心者のミスに逆戻りしてしまったりする。

  • I want to add one thing, if I could, just to what you said there, which is that it's really understandable that we are afraid to share our experience with others, especially if we've had a history in which that did not go well. We got attacked for it or shunned for it. It was not the culture or whatever it was. So it's really, really understandable. And I think that the world would be a lot better if people, me included, just clocked more time in sort of vulnerable revealing of their experiencing in real time. It's quite remarkable when you do that.

    特に、過去にうまくいかなかった経験があればなおさらだ。そのために攻撃されたり、敬遠されたりした。それが文化であれ何であれ。だから、それは本当に、本当に理解できる。そして、私も含めて、人々がリアルタイムで経験したことを無防備にさらけ出す時間をもっと増やせば、世界はもっと良くなると思う。そうすれば、とても素晴らしいことが起こる。

  • Yeah, totally. And I think that a great indicator inside of our relationships with other people is how open are they to accepting your vulnerability in that way.

    ああ、まったくだ。他人との関係の中で、自分の弱さを受け入れてくれるかどうかが大きな指標になると思う。

  • And if you're in a relationship with somebody where it just really feels like they are not available for that, man, it's tough. It's a tough relationship. And I'm not saying that that means that relationship can't exist, but it might mean that there are some ways to protect yourself emotionally that the basis of the relationship needs to change a little bit. You've talked a lot,

    そして、もしあなたが誰かと交際しているときに、その人がそのようなことを求めていないように感じるとしたら、それは大変なことだ。厳しい関係だ。だからといって、その関係が成り立たないとは言わないけど、感情的に自分を守るために、関係の基礎を少し変える必要があるかもしれない。よく話してくれたね、

  • Dad, about changing the size of the foundation of a relationship to match its foundation, is a better way to put it, because there's only so much that can be held up by an interpersonal relationship where they're just not open to your vulnerability.

    父さん、人間関係の基礎の大きさをその基礎に合わせて変えるというのは、もっといい言い方だ。相手が自分の弱さを受け入れてくれないような対人関係では、持ちこたえられるものは限られてくるからね。

  • Yeah, yeah, yeah. And one thing that can come forward when people are just really revealed about what it's like to be you is that what it's like to be you is to feel chronically let down by other people. Yeah, for sure. Chronically disrespected, unsupported, mistreated, usually because it's pretty much been true. And what do you do if that's very much in your history or because it's been in your history, there's an understandable, not quite expectation, but a concern that is going to happen yet again?

    ああ、そうだね。そして、人々があなたであることがどのようなことなのかを本当に明らかにしたときに、前に出てくることがあるのが、あなたであることがどのようなことなのかということだ。ええ、確かに。慢性的に軽蔑され、支持されず、虐待され、たいていはそれが真実だからだ。そして、それがあなたの歴史に深く刻まれている場合、あるいはあなたの歴史に刻まれているために、理解できる、期待まではいかないが、また同じことが起こるのではないかという懸念がある場合、あなたはどうしますか?

  • And that's real for people. Now, sometimes it is true that people can take that real sense of just being let down, a kind of inner slump. They can add to it with a certain amount of what in therapy world we could call secondary gains by kind of working their mood of reproach as like, you know, that wound is almost a badge of honor that presents itself as a claim on other people.

    そして、それは人々にとって現実なのだ。さて、時々、人は失望させられたという現実的な感覚を、ある種の内面的な落ち込みとして受け止めることがあるのは事実です。セラピーの世界では、二次的利益と呼ぶことができるような、非難された気分を、その傷が他の人に対する主張として現れる名誉のバッジのようなものとして働かせることで、ある種の追加をすることができる。

  • And they're kind of afraid that if they don't lead with that complaint and that claim, then there won't be a basis for other people to come through for them.

    そして、もし自分たちがその不満や主張をリードしなければ、他の人たちが自分たちのために力を貸してくれる根拠がなくなってしまうことを恐れているようなところがある。

  • And they'll be abandoned as a result. So sometimes there is that add-on, there is that add-on, okay. But underneath it all often for people is a very genuine and understandable sense of just having been really let down. And so what do you do with that, right? What do you do with that? There's a lot of stuff about becoming mindful of it, becoming aware of it, bringing compassion to yourself about it, respecting yourself, recognizing that, of course, you feel this way, of course, you feel let down, of course, you're afraid of being let down again. That's where we start.

    その結果、見捨てられる。だから、時にはそのような上乗せがある。でもその根底にあるのは、本当に失望させられたという非常に純粋で理解しやすい感覚なんだ。それでどうするんだ?それでどうするんだ?マインドフルになること、それに気づくこと、それについて自分自身を慈しむこと、自分自身を尊重すること、もちろん自分はこう感じている、もちろん自分は失望させられていると感じている、もちろん自分はまた失望させられるのではないかと恐れている、ということを認識すること。そこから始めるのだ。

  • Ideally, though, it's not where we end. And ideally, we look for other people in other situations to the extent we can, who are more reliable, more trustworthy, more operating in good faith, more loyal, more going to come through for you, more open to you. We look for that. That's really important to do that. Another thing that's really important is to start differentiating between the past and the present and see the ways in which in the now, in the present, it's not happening. That old bad stuff is not happening now. It probably will not happen tomorrow. That's really, really good too. And then third, of course, it's really, really useful if what I'm talking about applies to you. And I think it applies to a lot of people, including some people really acutely, and most of us to some extent. It's also really important to internalize, yep, taken the good, of the antidotes or the counters to that history of being disappointed. In other words, really internalize it. When other people do include you, they do treat you with respect. They do keep their agreements. They don't cheat on you.

    理想を言えば、そこで終わりではない。そして理想を言えば、私たちはできる限り他の状況で、より信頼でき、誠実に行動し、忠実で、あなたのために尽くしてくれ、あなたに心を開いてくれる人を探す。私たちはそれを探す。それは本当に重要なことだ。もうひとつ本当に重要なのは、過去と現在を区別し、今、現在、過去が起こっていないことを確認することだ。昔の悪いことは今は起きていない。おそらく明日も起こらないだろう。それも本当に良いことだ。そして3つ目は、もちろん、僕が話していることが自分に当てはまるなら、本当に本当に役に立つ。そ

  • Really take that in and take in the fact of that and the fact that you are being regarded by them as someone who is important to treat well and to be loyal to and deal with respect and not let down and so forth. Those are things you can really do yourself if you've got this kind of bucket inside you, a big bucket that has felt really let down. Yeah. And I think that's a great angle to approach it from, particularly from the tolerance building or the strengths building perspective. And I'm going to approach it from a slightly different angle because I think I was guilty of this to an extent. And I think that I was operating inside of something of a mood of complaint for a pretty extended period of time. And it might have been due to what you're describing, Dad. Maybe I did have experiences where I was kind of let down in various ways by people. But I looked at those experiences a little bit more deeply. And I think that the truth is that most of the time, what I was let down by was not the other people. What I was let down by was my desire to have things be a certain kind of way. And then essentially placing that desire onto other people in ways in which they could never realistically fulfill. Because it's not their job to make me happy. It's my job to be content. And that's really the way that I kind of look at it, increasingly, these days. And I think that just such a huge percentage of our unhappiness in life comes from wanting things to be different than the way that they are. And I was really creating a lot of situations where I was not clear about what my actual wants and needs were with other people. I was bundling up resentment until it bubbled out of me in ineffective ways.

    その事実をしっかりと受け止め、あなたが彼らから、大切に扱い、忠誠を誓い、敬意をもって接し、失望させないなど、重要な人物とみなされているという事実を受け止めるのだ。それは、もしあなたが自分の中に大きなバケツを抱えていて、失望を感じているのなら、自分自身でできることなんだ。そうだね。特に寛容さの構築や強みの構築という観点からアプローチするには、素晴らしい角度だと思う。私は少し違った角度からアプローチしようと思っている。というのも、私自身、ある程度は罪を犯していたと思うからだ。それは、父さんが言っているようなこ

  • I was not direct with the expression of my desire. I didn't start by joining. I didn't operate from a stance of vulnerability until we got to a place where everything just like boiled out in pretty ineffective ways. And I think that this is really indicative of a lot of people's experience. The dissatisfaction is not about the circumstance. The dissatisfaction is a secondary gain. You are getting something from it psychologically. Or it's a way in which

    私は自分の願望を直接的に表現したわけではない。私は参加することから始めなかった。すべてが非効率的な方法で沸騰するような場所にたどり着くまで、私は無防備なスタンスで行動しなかった。そして、これは本当に多くの人々の経験を示していると思う。不満は状況の問題ではない。不満は二次的なものだ。心理的に何かを得ている。あるいは、それは

  • I could never quite be satisfied with what was going on around me. Because there was a desire for this vague thing, but then I never really actually knew what it was. I just knew that what was happening wasn't what I wanted. So that was something that I was wrestling with recently that might speak to this topic a little bit. How did you move forward? What did you do?

    周りで起こっていることに満足することができなかった。というのも、漠然としたものへの願望はあったけれど、それが何なのか、実際にはわからなかったからだ。ただ、起こっていることが自分が望んでいることではないことだけは分かっていた。だから、このトピックに少し関係するかもしれない、最近私が格闘していたことだったんだ。どうやって前に進んだのですか?何をしましたか?

  • I think that what has actually been useful for me, I was getting trapped in this kind of Goldilocks problem. Everything was either too cold or too hot. And so a lot of life for me has been about expanding my window of tolerance or my window of acceptance. How could I accept a situation just as it was without trying to change it? And when I saw the machinery in my mind of wanting something to be different operating, I got better about taking a step back from it and going, huh, what is it that I want to be different? Can I actually make it that way? And if not, can I let it go? And that became a really active practice for me. Also seeing like the functions that my behavior was serving, how I used to have a part of me that got pretty resentful for a little while socially because I felt like I was putting in all the legwork for my friend group to coordinate things. And then I took a look at that behavior and I went, okay, you're getting really wrapped up in this resentment around it, but what are you getting from this? And what I'm getting is control.

    私にとって実際に役に立ったのは、このゴルディロックス問題のようなものに囚われていたことだと思う。すべてが寒すぎるか暑すぎるかのどちらかだった。だから、私にとっての人生の多くは、自分の許容範囲や受容の窓を広げることだった。状況を変えようとせず、ありのままを受け入れるにはどうしたらいいのだろう?そして、何かを変えたいという心の中の機械が作動しているのを見たとき、そこから一歩引いて、はて、何を変えたいのだろう?私はそれを実際にそうすることができるのだろうか?そうでないなら、それを手放すことができるだろうか?それ

  • I get to influence what the group does. I get to influence when we hang out. I want a lot of social interactions. So I get to make that happen, all of those things. And so getting real about what the functions were that my behavior was serving that I was now starting to complain about was really, really profoundly useful for me because it made me go, oh, okay, I am getting all of these things actually. So when we get negative feedback, call it, and complaints come in many forms. And to be clear, I think they're very legitimate. If you, I don't know what, sit down at a restaurant and you get some food and they bring the soup and it's ice cold and it's not supposed to be ice cold, you complain about it. There's a place for that. So when we're on the receiving end of a complaint, hmm, what to do about it? I can tell you that there's something that has really helped me about this, which is to slow down my response, which might initially be pretty defensive, and to zero in on what is the maximum reasonable thing I can do to make this complaint go away. Now, sometimes I admit it, I just want to get them out of my hair.

    グループの行動に影響を与えることができる。いつ一緒に遊ぶかにも影響を与えられる。私はたくさんの社交的な交流を望んでいる。だから、私はそれを実現することができるんだ。だから、今自分が不満に思い始めている自分の行動が、どんな機能を果たしているのかを知ることは、自分にとって本当にとても有益なことだった。否定的なフィードバックを受けたとき、それをこう呼ぶ。はっきり言って、それはとても正当なことだと思う。例えば、レストランで食事をしたときに、スープが氷のように冷たかったとします。そういう場所があるんだ。では、クレー

  • So what can I do to get it to go away? Usually, I try to be better than that and to also have goodwill and compassion for the person and be truly motivated by that in a sincere way, to really open to their complaint, and especially the experience behind it.

    では、それを解消するためにはどうしたらいいのでしょう?通常、私はそれよりも、その人に対する好意と思いやりを持ち、真摯な態度でその人の苦情、特にその背後にある経験に対して真に心を開くよう努める。

  • Even if I don't quite agree with their assertion of facts or values, underneath it all,

    たとえ、彼らの主張する事実や価値観にまったく同意できなくても、その根底にあるものは同じなのだ、

  • I can get that there was some suffering, there's some discontent they were feeling that led them to bring this complaint, and then really zero in on what can I do about it?

    苦悩があったこと、彼らがこの苦情を訴えるに至った何らかの不満があったことを理解し、その上で、私に何ができるかを考える。

  • How can I respond to it? What's useful in what they've had to say, which to me is the winner strategy for two reasons. One is, well, really three. One, it's moral because it takes care of other people. Two, it just resolves a negative interaction and prevents a similar one in the future. And third, it makes you feel good because you're walking in the light, you're being virtuous, you're taking the higher road. I don't always do that, but as the clock keeps ticking away, hopefully I start moving in that direction. One of the things that I've noticed is that you're really good at separating out the useful parts of a piece of feedback from the parts that are just causing you suffering. And maybe along the same lines, I've definitely really tried to walk through a process when I receive a complaint from somebody where I can manage my reactions around it in ways that are more useful. And that typically starts for me with just feeling my feelings and getting real about the fact that criticism hurts. And it's really natural and understandable to feel a little wince around it. And then from there, I try to filter out the emotional topspin from the other person, particularly if it's not somebody that I have a deep emotional relationship with. If it's just a person, like if I'm receiving a review through iTunes or something like that, or if I have somebody who's kind of a little bit more distant make a request of me. And I try to figure out what would they have said if I took out all of the spin and the intensity and the this, that. What's the actual instrumental communication inside of their complaint? And can I do something about that? Or is this person just looking for a little bit of emotional commiseration? And do they just want me to be like, oh, I see you and I hear you, and the seeing and the hearing is enough. And they're not really looking for something to change functionally. That's been really useful for me personally. In the deeper emotional relationships, like with my partner, it's been super helpful for me to try to go a layer down. This is not an example for me, but it's a very classic example. Hey Forrest, I want you to come home from work a little bit sooner. You're getting home so late. You're leaving me all these tasks. Oh my god, whatever it is. And that kind of classic heteronormative relationship function that you see a lot of the time. What the person is really communicating is about their loneliness, their valuing of the relationship with you, their desire to be more around you. And that communication is getting kind of lost sometimes in very understandable ways in a lot of other stuff that's just floating around the field. But the core, the heart of the communication is often really beautiful. And so if you can kind of go a layer down and try to see what the person really, really wants emotionally underneath everything else, that can be really powerful because then you can speak to that desire in a more effective way. Okay, but what about people who are actually not acting in good faith with their complaint? Sure, yeah, totally. Yeah, they're complaining to put themselves one up, to be to more power. They want to be the dominator and they're right, you're wrong, so forth. Or they're just trying to complain about X to divert you from your path toward Y. And they're bringing up a side issue or there's some kind of troll trying to spin you up to distract you.

    それにどう答えるか?彼らの発言で何が役に立つか、私にはそれが2つの理由で勝者の戦略だ。ひとつは、まあ、本当は3つある。1つは、他人を気遣うので道徳的であること。二つ目は、否定的なやりとりを解決し、将来同じようなことが起こらないようにすること。そして3つ目は、光の中を歩いている、高潔である、より高い道を歩んでいるということで、気分が良くなる。私はいつもそうしているわけではないが、時間が刻々と過ぎていくにつれて、そのような方向に進み始めることを願っている。私が気づいたことのひとつは、あなたはフィードバックの一

  • What do we do with people who, in a way, complain about things? Gosh, I'm just kind of sorting it out here. Where basically, A, their complaint is an assertion of a fact that from our perspective is actually not a fact at all. It's just not true. Or they're complaining because they have a value that's different than we do. And we just don't care that much about that particular thing.

    ある意味、物事に文句を言う人たちをどうするか?ちょっと整理してみた。基本的に、A、彼らの不満は事実の主張であり、私たちの視点からは、実際はまったく事実ではない。事実ではない。あるいは、彼らの価値観が私たちとは違うから文句を言っている。そして、私たちはその特定の事柄をそれほど気にしていないだけなのだ。

  • Or we think other things are more important. Or we don't think that thing they think is good is good at all. And then beyond that, what do we do when they're blaming us for their experience, but in fact, we can see that we've acted appropriately and their inner experience of, let's say, suffering and upset, anger, sadness, hurt, is pretty much entirely their own making, their own constructing. Any one of those three. I just kind of in my sorry force. You know me,

    あるいは、他のことの方が重要だと考える。あるいは、彼らが良いと思っていることを、私たちはまったく良いと思っていない。さらに、彼らが自分の経験を私たちのせいにしているが、実際には私たちは適切に行動しており、彼らの内なる経験、例えば、苦しみや動揺、怒り、悲しみ、傷は、ほとんどすべて彼ら自身が作り出したものであり、彼ら自身が構築したものであることがわかる場合、私たちはどうすればいいのだろうか。この3つのうちのどれかだ。私はただ、申し訳ないと思っている。あなたは私を知っている、

  • I'm like a list maker. I can't help it. I'm sorry. We're going to get complaints. Oh,

    僕はリストメーカーみたいなものなんだ。どうしようもないんだ。ごめんなさい.苦情が来そうです。ああ、

  • Rick, you keep making those stupid lists. But anyway, that's how I think.

    リック、あなたはくだらないリストを作り続けている。でも、とにかく、僕はそう考えている。

  • I think people like the list by and large.

    大概の人はこのリストが好きなんだと思う。

  • That was my three. And it was pretty good, right?

    それが私の3番だった。なかなか良かったでしょ?

  • Yeah, yeah. No, I thought it was great. And I'm going to try to slice the Gordian knot here, Dad, and kind of try to speak to all of them in my experience at the same time.

    ええ、ええ。いや、素晴らしいと思ったよ。そして、私はこのゴルディアスの結び目を切って、私の経験の中でそれらすべてに同時に話しかけようとしているんだ。

  • Maybe the single biggest change I've made in my life related to all of this is I've released my attachment to changing other people. No.

    多分、この全てに関連して私が人生で行った唯一最大の変化は、他人を変えることへの執着を解いたことだ。違う。

  • I've just tried to release my attachment to changing other people. People are going to think what they think. Sometimes I don't have a lot of influence over it. And I've just gotten real about the fact that I don't have a lot of influence over it most of the time.

    私はただ、他人を変えようとする執着を捨てようとしただけだ。人は自分がどう思うかを考えるものだ。自分には影響力がないこともある。そして僕は、たいていの場合、自分には大した影響力がないという事実を理解したんだ。

  • Again, it's expanding the window of acceptance. Like, yeah.

    ここでもまた、受け入れの窓口を広げている。そうだね。

  • Wow, that's your view, dude. I'm sorry to hear that. Like, sometimes that's all you can do, right? But I think that to your point, Dad, having the insight, having the moment of insight where you go, oh, this is what this person is doing is so, so, so powerful because it frees you from attachment to their view. You see the inner machinery in a different kind of way.

    うわー、それが君の見解か、おい。それは気の毒だね。時には、それしかできないこともあるよね。でも、父さんが言いたいのは、洞察力を持つこと、つまり、ああ、この人がやっていることはこういうことなんだ、という洞察の瞬間を持つことは、とてもとてもパワフルなことなんだ。なぜなら、相手の見方への執着から解放されるからだ。

  • And for me, often when I really get what's going on there, oh, this person's trying to express power over me. We're like, oh, this person is trying to export responsibility for their circumstance. Oh, this person just has a view difference with me. And we just kind of disagree.

    そして私にとっては、そこで何が起こっているのかを本当に理解するとき、ああ、この人は私に対して権力を示そうとしているんだ、と思うことがよくある。私たちは、ああ、この人は自分の状況に責任を押し付けようとしているんだ。ああ、この人はただ私と見解の相違があるだけなんだ。そして、私たちはただ意見が違うだけなのだ。

  • All of a sudden, you can lighten up about it.

    突然、そのことを軽く考えることができるようになる。

  • Yeah. Or that person just gets off on feeling that they're superior.

    そうだね。あるいは、その人はただ自分が優れていると感じて興奮しているだけなのかもしれない。

  • Yeah. I'm working at a restaurant as a waiter, and the one way that this person gets to feel powerful in their life is by bossing me around. Like, oh, okay. It's not about me anymore.

    レストランでウェイターとして働いているんだけど、その人が自分の人生に力を感じているのは、私を威張ることなんだ。ああ、そうか。もう自分のことじゃない。

  • It's about them. I am a psychological tool to their ends. And that doesn't feel great.

    彼らのためなんだ。私は彼らの目的のための心理的道具なんだ。そして、それは素晴らしいとは感じない。

  • But when you can step out of the play and go, this is the dance we're performing right now, and I'm just not going to fulfill that function for this person, you really circumvent so much of the thrashing around about it. And honestly, most of the time when I've been able to do this, it's moved me towards empathy. Almost always it's moved me towards empathy. Even when they're being a total a**hole, it's moved me towards empathy.

    でも、芝居から一歩踏み出して、これが私たちが今踊っているダンスで、私はこの人のためにその機能を果たすつもりはないんだ、と言えるようになれば、そのために葛藤する多くのことを回避できる。そして正直なところ、このようなことができるようになると、たいていの場合、共感へと向かうことができる。ほとんどの場合、それは私を共感へと向かわせた。たとえ相手が大馬鹿野郎だったとしても、私は共感する方向に動かされた。

  • Because I go, oh, I can see the child inside of them. I can see the emotional desire that maybe they can't express in healthier ways. And frankly, sometimes if I can really see that,

    なぜなら、彼らの中にある子供が見えるからだ。彼らがより健全な方法で表現できないかもしれない感情的な欲求が見えるんだ。率直に言って、もし私が本当にそれを見ることができたなら、それはとても素晴らしいことだ、

  • I can get kind of okay about serving that function for them in a way where I'm totally clear about what my boundaries are and that I'm going to do this because I want to do it. And I'm kind of giving them a gift in the action of doing it where I go, oh, you know what? That was really my bad. What's not always easy, of course, is to be able to do both. On the one hand, claim for yourself the right to decide whether or not another person's complaint is accurate or useful as far as you're concerned. And that kind of way I set it up around do you reserve to yourself the right to disagree about the facts, to have different values, or to discern that and decide for yourself that it's really not your fault that the other person is having the experience they're having, that they are constructing it themselves. Okay, on the one hand. On the other hand, especially if you have a place of privilege in society, I think it's especially important, or you have more power than another person in any situation. Yeah, it's a great point.

    自分の境界線がはっきりしていて、自分がやりたいからやるんだ、と。そして、私はそれをすることで、彼らに贈り物をするようなものなんだ。あれは本当に僕が悪かったんだ。もちろん、常に簡単ではないのは、その両方を可能にすることだ。一方では、他人のクレームが自分にとって正確かどうか、役に立つかどうかを決める権利を自分で主張する。そして、事実について意見を異にする権利、異なる価値観を持つ権利、あるいはそれを見極めて、相手がそのような経験をしているのは本当に自分のせいではない、相手が自分で作り上げているのだと自分で判断す

  • You're the doctor, they're the patient, you're the parent, they're the child.

    あなたは医者、相手は患者、あなたは親、相手は子供。

  • It's especially important to lean into validating and being modest and humble enough to be really receptive about their complaint, including recognizing that there can be a distinction between your intent and your impact. Your intent may have been neutral or just clueless, not malevolent, and yet your impact, understandably, landed really hard on that other person, and to be super receptive to that. And yeah, actually, it's been helpful for me to kind of grow in my capacity to do both. To, on the one hand, be more at peace with people rather than ruminating and obsessing about pretty much a groundless complaint, on the one hand, while on the other hand, really trying to be a lot better, and I'm still a work in progress, about recognizing my impact on others. And to just kind of like add on to what you're saying there, because I think that's actually a really important point inside of all of this. It's easy for me to say, sometimes you can kind of give them a little bit of what they want because you got a lot more to give, because I am in that position socially, where I'm a white man, and I'm often in positions of power or authority, and so it's important to kind of be conscious about it. I think inside of everything that you're saying, there's just a point that comes up for me a lot, which is this idea that most complaints, to me, at bottom, assuming that somebody's operating in vaguely good faith here, they come from emotional dissatisfaction.

    特に重要なのは、自分の意図と影響には区別があることを認識することも含めて、相手の訴えを認め、謙虚に受け止めることです。あなたの意図は中立的であったかもしれないし、ただ無知であっただけかもしれない。そして、その両方ができるようになることは、私にとって有益だった。一方では、根拠のない不平不満に反芻したりこだわったりするのではなく、人ともっと平穏に付き合うことができるようになり、他方では、自分が他人に与える影響を認識することについて、もっともっと良くなろうと努力している。そして、あなたが言っていることに付け加え

  • There's a hurt, there's a pain, there's a sadness, there's a fear, there's a whatever.

    傷つき、痛み、悲しみ、恐れ、何でもある。

  • And often that feeling is cloaked in a lot of other stuff. It comes out funky, people aren't quite clear about what they want from you, whatever it is. But most of the time, if we can feed the hungry heart a little tiny bit, feed the hungry bee, as you like to say sometimes, Dad, all of these complaints just go away. And I don't mean that in a manipulative way where you're trying to stop somebody from complaining to you. I mean, no, just in a very practical way.

    そして多くの場合、その感覚は他の多くのものに覆われている。ファンキーになったり、人々があなたに何を求めているのかはっきりしなかったり、それが何であれ。でも、たいていの場合、飢えたハートにほんの少し餌を与えることができれば、父さんがときどき言うように、飢えたミツバチに餌を与えれば、こうした不満はすべて消えてなくなるんだ。それは、誰かが自分に文句を言うのを止めさせようとするような、人を操るような意味ではない。そうじゃなくて、とても現実的な方法なんだ。

  • Just go, oh, if you can, you can have a moment where you go, oh, I feel like this is what I'm hearing. Is that right? Is that feeling accurate? Okay, what can we do about that feeling?

    ただ、できれば、ああ、これは私が聞いていることだと感じる瞬間があってもいい。それは正しいか?その感覚は正しいか?よし、その感覚をどうすればいいんだ?

  • And that can really just cut through so much of the clutter here.

    そうすることで、雑多なものを一掃することができるんだ。

  • That's great. By the way, credit where credit's due, that's the line, feed the hungry bee from Ken Kesey of the Merry Pranksters.

    それは素晴らしい。ちなみに、このセリフは『メリー・プランクスターズ』のケン・ケーシーの「飢えた蜂に餌をやれ」というセリフだ。

  • Oh, great.

    ああ、素晴らしい。

  • So I give credit there. I definitely have taken it along. And I think you're so right too that when people, they've got something they're complaining about, let's say, and it doesn't always come across perfectly clean in the form of nonviolent communication or something like that.

    だから、そこは褒めるよ。私は間違いなくそれを受け継いできた。そして、あなたの言う通り、人々が何か不満を持っているとき、例えば、それが非暴力的なコミュニケーションといった形で完璧にきれいに伝わるとは限らない。

  • So what do you do? Natural instinct, speaking for myself, could be to lean away or counterattack.

    では、どうするか?自然な本能として、私自身のことを言えば、身を乗り出すか、反撃に転じることだろう。

  • And what's often really helpful kind of counterintuitively is to lean in and ask for more. Could you say more about that? Or help me understand more about that. Let me really, really understand that. That's useful. And to also try to get at the deeper matter, like, why has this bothered you? Or what's important for you underneath it all about this?

    そして、しばしば本当に役に立つのは、直感に反して、身を乗り出してもっと多くを求めることなんだ。それについてもっと話してもらえますか?あるいは、それをもっと理解する手助けをしてください。それを本当に、本当に理解させてください。それが役に立つ。そして、なぜそのことがあなたを悩ませているのか?あるいは、このことの根底にある、あなたにとって重要なことは何ですか?

  • Which is useful information because even if you're not prepared to act differently related to some specific behavior, some specific thing, if you understand the deeper want or priority that they have, maybe there are other ways to give it to them. That's really, really, really helpful.

    というのも、ある特定の行動、ある特定の事柄に関連して、別の行動をとる用意がなくても、その人が持っている深い欲求や優先順位を理解すれば、もしかしたらそれを与える他の方法があるかもしれないからだ。それは本当に、本当に、本当に役に立つ。

  • And then I think it's also really helpful to do the best you can in the most generous way, reasonably possible, to declare yourself going forward. How will you attempt to be going forward, including checking in with the other person? If you got what you wanted here, would it look like that I would do more of this and less of that in the days to come? Or what would it look like if this was resolved for you, etc.? And make it clear. Yeah, you got it. That's great. Good input, I'm going to do less of that. Or good input, I'm going to do more of that.

    そして、合理的に可能な限り寛大な方法で、これからの自分を宣言することも本当に役に立つと思う。相手との確認も含めて、今後どのようになろうとするのか。もしあなたがここで望みを叶えたとしたら、これからの数日間、私はあれをもっとし、これをもっと減らそうというふうになるだろうか?あるいは、これがあなたのために解決されたら、どのように見えるか、など。そしてそれを明確にする。ああ、わかったね。それは素晴らしい。いい意見だ、それを減らそう。あるいは、良い意見なら、もっとそうするつもりだ。

  • And declare yourself. That's a pretty good package in response to somebody bringing you a complaint. Totally. And I think to maybe wrap up this episode, because we've explored a lot here, and this is clearly a pretty nuanced topic with a lot in it.

    そして、自分自身を宣言する。誰かがクレームを持ってきたときの対応としては、かなりいいパッケージだ。まったくだ。そして、このエピソードの締めくくりとして、私たちはここで多くのことを探求してきました。

  • For me, I would just loop back to that feeling that when I understand the assignment, when I understand what somebody really wants from me underneath it all, or what somebody is actually expressing to me underneath it all, it is so much easier to take a step in and relate to them from that stance. And I think that that is a great roadmap, both if you're the person giving the complaint, and if you're the person receiving the complaint. If you're giving it, be really clear about what you actually want, the actual feeling that you're expressing, the reasons that you're offering this thing. And then on the other hand, really try to see that when somebody offers one of those things to you, even if it is wreathed in all sorts of other stuff that's getting in the way of the communication, because it can really help you. Just get to the heart of the matter, and give the person what they actually want. And get more of what you actually want yourself. I had a great time today talking with Rick about how we can get better at both giving and receiving criticism. And alongside that, how we can work on not getting caught up in a mood of complaint. And I began the episode by reading a couple of critical reviews that the podcast, and really specifically me, had received from listeners over the past year. And this helped to just illustrate a point that such a huge part of life comes down to what are you paying attention to right now? Because we get so many reviews that are incredibly positive, but if I just clip out that tiny little piece of the whole pie that's negative, well, that's what we really tend to fixate on. And that's certainly what really captures my attention when I just casually scan through the reviews for the podcast. And that's one example, but this is just so true of life in general, right? If we're operating from a stance of the person offering correction, the criticizer, then we can focus on the elements of the situation that displease us, that we don't like, the things that we want to have be different in some way. Or we can orient toward the part of a situation that is more useful or enjoyable. And if there's nothing about it that's useful and enjoyable, well, we can at least kind of take it as an opportunity to practice, or as an indication to us that we should really just go somewhere else. And then on the other hand, as the criticizee, as the person who's receiving the criticism, we can focus on all of the parts of the person's communication that weren't quite right. We can pick nits, we can get wrapped up in their view, we can feel a lot of excessive shame, we can be oppositional, or we can try to separate out some of the useful bits of what they're saying and see how the person's take might be influenced by their own unique circumstance, or really deliberately exercise some agency by saying, hey, okay, this is the part of that criticism that I'm comfortable taking in, and these are the parts of it that I'm going to kind of leave at the door. And the fact that so much of life is open to interpretation really takes us to what I've been calling the mood of complaint. How for many people, including myself, you can really move toward a stance where everything is just not quite the way that you want it to be, where you're constantly looking for the ways in which situations are disappointing, or not quite right, or it was good, but was it great? And I really found myself getting trapped in that mood for a pretty long time. And so much of the unhappiness that we find in life, and certainly that I find in life, comes from wanting things to be different from the way that they are. And when we feel that way, we might complain because we think that we're moving things from unlikable to more likable. But how often does that actually happen, right? How often does complaining actually solve the problem? And so a much more effective way to solve the problem is to do what we can to widen our window of acceptance, to get more okay with things being the way that they are. Now at the same time, there are obviously situations where it is more than appropriate to want to change them in some kind of way. And so we spent a little while talking about some of the ways that we can get better at offering a complaint. And a lot of it really came down again and again to this idea of starting by joining. What can we do to get on the same team in one way or another as the person that we're complaining to? Can we lead with emotional connection? Can we get on the same team in any kind of way? Is there even a sliver of what the other person is doing that we can look at and go, okay, yeah, I can get on board with that?

    私にとっては、課題を理解し、その根底で誰かが私に何を求めているのか、あるいはその根底で誰かが私に何を表現しているのかを理解すれば、そのスタンスから一歩踏み込んで相手に関わることがとても簡単になる、という感覚に戻るだけだ。それは、あなたが苦情を言う側であっても、苦情を受ける側であっても、素晴らしい道しるべになると思う。もしあなたが苦情を言うのであれば、あなたが実際に何を望んでいるのか、あなたが表現している実際の感情、あなたがこのようなものを提供する理由を明確にすること。そして一方では、誰かがあなたにそのよう

  • And then from that stance, when we offer some kind of a desire for things to be different in the future, a way that we wish that they could be better, something we want to see changed, we are operating from such a more powerful stance. And frankly, it's just so much more likely that the other person is going to receive your comment and give you what you want. And then from there, we talked about some operational stuff. We talked about avoiding excessive emotional topspin with other people and being thoughtful about the tone of communication. And Rick had a really great point about speaking in terms of your experience, because we often try to be a subject expert about whatever it is that we're complaining about or talking about. And you can get into fights about content all day long. But the person who is an expert on your experience is you. And so when you operate from talking about, hey, here's how that made me feel, it's really hard to find fault with that. And if you're in relationship with somebody who is constantly finding fault with how you feel, wow, that's a real red flag. And from there, we went to the other side of the coin. How can we get a bit better at receiving the complaints of other people? And we began with some just kind of basic good operational advice, things like, can you take a little bit of space from the criticism? Can you feel your feelings? Can you calm down? Can you try to run the communication through a sort of internal translator where you filter out any messiness that got mixed up in it? But when we were doing that, Rick kind of pushed on me a little bit by asking me, hey, but what about when somebody is complaining to you and they're not operating in good faith? What if they're just trying to mess with you? What if they're trying to express power over you? And this got us, I think, to a really important point, which is that end of the day, it's really hard to change other people. It's really, really hard to make them something different from the way that they want to be, right? It's not my job to change them. And then once we release that attachment to other people just agreeing with us all the time, we can really start to see why somebody is doing what they're doing a lot more clearly. And we can take a step back and look at the whole emotional structure that's going on inside of them, and maybe ask some useful questions around like, okay, what could I give this person authentically that would make them feel better? And that might really address their complaint in a more whole way, dealing with the core of the problem, rather than just all the symptoms of it. And this took us to the idea that really, in their heart, most complaints have an emotional component.

    そしてそのスタンスから、将来こうなってほしい、もっと良くなってほしい、変えてほしいという願望を述べることで、私たちはより強力なスタンスで行動することになる。そして率直に言って、相手があなたのコメントを受け取り、あなたが望むものを与えてくれる可能性が高くなるのです。そこから、いくつかの作戦について話した。他者との過度な感情的衝突を避け、コミュニケーションのトーンについて思慮深くなることについて話した。リックは、自分の経験という観点から話すことについて、本当に素晴らしい指摘をした。そして、一日中内容について喧

  • There's a desire to be seen in some way, to be met in some way, to receive some psychological or emotional supply that the person hasn't been getting yet. And once we can kind of start to see complaints through that lens, it becomes so much more possible to meet the other person where they actually want to be met. And in the same way, when we can communicate our complaints through that lens, wow, it is so much more likely that you'll get what you actually want from other people. But this is a really vulnerable place to go. It's a very emotionally vulnerable place for us. It's a vulnerable place for other people. Sometimes they don't want to be seen in that way. Sometimes we don't want to be seen in that way. We've all had that moment where we have seen the sink full of dirty dishes, right? And it is so much easier to just snip at our partner about how they haven't done the dishes yet. And that's one kind of communication that gets you into one kind of conversation, right? But it can be a lot harder to look at it, have a heartfelt moment inside of ourselves and go, ah, I just feel like you don't care about this.

    そこには、何らかの形で見られたい、何らかの形で満たされたい、その人がまだ得ていない心理的、感情的な供給を受けたいという欲求がある。そのようなレンズを通して苦情を見ることができれば、相手が実際に満たされたいと思っているところに出会うことができるようになる。そして同じように、そのレンズを通して不満を伝えることができれば、なんと、自分が実際に望んでいるものを相手から得られる可能性がとても高くなるのだ。しかし、これは本当に傷つきやすい場所だ。私たちにとっては感情的にとても傷つきやすい場所です。他人にとっても傷つき

  • And because you don't care about this, there's a part of me that feels like you don't care about me. And those conversations are a lot more emotionally dangerous, right? That's a bigger conversation. But it's also a conversation that, if it's really engaged authentically, presents an opportunity for things to change in meaningful ways. Whereas just kind of complaining about the dishes in a generic sort of way might not have led to that result. If you've been enjoying the podcast, we'd really appreciate it if you took a moment to subscribe to it on the platform of your choice, wherever you're listening to it now on is great. And hey, you can maybe even leave a comment and a review. I hope it's a positive review, but maybe it's not, you know, you could just say whatever is in your heart. And know that I really do read most of them, for better or worse.

    あなたがこのことを気にしていないから、私の中にもあなたが私のことを気にしていないように感じる部分がある。そういう会話は感情的にもっと危険なんだ。それはより大きな会話だ。しかし、それはまた、本当に真摯に取り組めば、物事が有意義な形で変化する機会を与えてくれる会話でもある。ただ一般的なやり方で料理に文句を言うだけでは、そのような結果にはつながらないかもしれない。もしこのポッドキャストを楽しんでいただけたなら、お好きなプラットフォームで購読していただけると本当にありがたい。そして、コメントやレビューを残していた

  • And if you've been enjoying us for a while, and you would like to support the podcast in other ways, you can find us on Patreon. It's patreon.com slash being well podcast. And for just a couple of dollars a month, you can support the show and you'll get a whole bunch of bonuses in return.

    また、しばらくポッドキャストを楽しんでくださっている方で、他の方法でポッドキャストをサポートしたい方は、Patreonで私たちを見つけることができます。patreon.comは、being well podcastの略です。月々わずか数ドルで番組をサポートでき、その見返りとしてたくさんのボーナスを受け取ることができます。

  • These are things like transcripts and ad free versions of the episodes, and also deep dives into the research that goes into every episode in the form of expanded show notes. Also, a quick reminder about Rick's new and revamped version of the Foundations of Wellbeing program. I've included a link to it in the summary and description of today's episode. And you can use code being well 25 for 25% off the purchase price. I really hope that you check that out. Until next time, thanks for listening, and we'll talk to you soon.

    これらは、エピソードのトランスクリプトや広告なしのバージョン、また、拡大されたショーノートの形で、各エピソードに含まれる研究を深く掘り下げたものです。また、リックの「ウェルビーイングの基礎」プログラムの新バージョンについて簡単にお知らせしておこう。今日のエピソードの要約と説明の中に、そのリンクが含まれています。コード「being well 25」を使えば、購入価格から25%オフになる。ぜひチェックしてほしい。それではまた次回。

Hey, everyone. Welcome to Being Well. I'm Forrest Hansen. If you're new to the podcast, this is where we explore the practical science of personal growth. And if you've listened before, welcome back.

やあ、みんな。Being Wellへようこそ。私はフォレスト・ハンセンです。このポッドキャストを初めてお聞きになる方は、ここで個人的成長の実践的な科学を探求します。以前お聴きになった方も、お帰りなさい。

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批判に応え、ありのままを受け入れる|Being Well Podcast (Responding to Criticism, and Accepting the Way Things Are | Being Well Podcast)

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    yuri に公開 2024 年 11 月 07 日
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