And if you can talk it out of that one, "Who do you think you are?"

而且你能透過說出「你以為你是誰？」解決問題。

The thing to understand about shame is it's not guilt. 

關於羞愧感，我們要知道那並不是罪惡感。

Shame is a focus on self; guilt is a focus on behavior.

羞愧感是對自我的關注；罪惡感是對行為的關注。

Shame is, "I am bad"; guilt is, "I did something bad".

「我好糟糕」是羞愧感；「我做了壞事」是罪惡感。

Shame is highly, highly correlated with addiction, depression, violence, aggression, bullying, suicide, eating disorders.

羞愧感和成癮、憂鬱、暴力、侵犯、霸凌、自殺和飲食障礙有很大的關係。

And here's what you even need to know more.

這些是你更該知道的事。

Guilt? Inversely correlated with those things.

罪惡感？與那些東西成反比。

Shame, for women, is this web of unobtainable, conflicting, competing expectations about who we're supposed to be.

對女性來說，羞愧感是一張無法獲得的、相互矛盾的、與我們期望自己應該成為什麼樣的人相互對抗的網絡。

For men, shame is not a bunch of competing, conflicting expectations. 

對男性來說，羞愧感是一連串互相競爭、矛盾的期待。

Shame is one: do not be perceived as what?

羞愧感是一個：不被視為什麼？

Weak.

懦弱。

But the truth is, vulnerability is not weakness.

但其實脆弱性並不代表懦弱。

I define vulnerability as emotional risk, exposure, uncertainty; it fuels our daily lives.

我把脆弱性定義為情緒風險、暴露、不確定性，它刺激著我們的日常生活。

And I've come to the belief ⏤ this is my 12th year doing this research ⏤ that vulnerability is our most accurate measurement of courage.

我決定相信這個看法，這是我做研究的第 12 年——脆弱性是我們對勇氣的最準確衡量標準。

If we're gonna find our way back to each other, we have to understand and know empathy, because empathy's the antidote to shame.

如果我們想找到回彼此身邊的方法，就必須理解和認識同理心，因為同理心是克服羞愧感的辦法。

If you put shame in a petri dish, it needs three things to grow exponentially: secrecy, silence, and judgment.

如果你把羞愧感放在培養皿裡，它需要三件事才能按指數增長：保密、沉默和判斷。

If you put the same amount of shame in a petri dish and douse it with empathy, it can't survive.

如果你把同樣數量的羞愧感放在培養皿中，並用同理心澆灌它，它就無法生存。

The two most powerful words when we're in struggle: me too.

當我們在苦苦掙扎時，三個最強而有力的字是「我也是」。

If we're going to find our way back to each other, vulnerability is going to be that path.

如果我們要找到回到彼此的方法，脆弱性就是那條途徑。