It's not just substance abuse.

這不僅僅是藥物濫用。

Everyday things can become addictive, depending on our personalities.

根據我們的個性，日常事物也會讓人上癮。

And so today, we'll dive into five key addictive personality traits and how to tackle them trait.

所以今天我們將深入探討五種關鍵的成癮性人格特質，以及如何解決這些特質。

Number one: impulsivity.

第一種：衝動。

Impulsive people tend to act immediately on their urges and desires without thinking about the consequences.

衝動的人往往不考慮後果，一有衝動和慾望就立即行動。

In other words, they only consider the short-term outcomes while disregarding the long term outcomes of their behavior.

換句話說，他們只考慮短期結果，而無視其行為的長期結果。

Impulsivity is not necessarily a bad thing.

衝動並不一定是壞事。

Impulsive people tend to be spontaneous, easy going and fun.

衝動的人往往隨性、隨和、有趣。

However, they are also more likely to engage in immediate gratification and they may find it hard to tend to their responsibilities and have problems with procrastination.

但是，他們也更容易急功近利，他們可能會發現自己很難承擔責任，並有拖延的問題。

If this resonates with you, self awareness is the first step to addressing the problem.

如果你對此有共鳴，那麼自我意識是解決問題的第一步。

You can't fix any problem if you're unaware of it in the first place.

如果一開始就沒有意識到問題的存在，就無法解決問題。

The next step is to consciously think about the long-term consequences of specific behavior.

下一步是有意識地思考特定行為的長期後果。

One of the ways to do this is to realize that whatever pleasure you gain from a certain behavior is short-lived, while the negative effects can be serious and permanent.

方法之一是認識到，無論你從某種行為中獲得什麼快樂，都是短暫的，而負面影響可能是嚴重的、永久的。

For example, eating ice cream while watching TV may make you feel good but inadequate nutrition and lack of exercise will lead to weight gain and potential health problems.

例如，邊看電視邊吃冰激凌可能會讓你感覺良好，但營養不足和缺乏運動會導致體重增加和潛在的健康問題。

The point is that every decision you make has consequences, even though you don't experience them right away.

問題的關鍵在於，你所做的每一個決定都會產生後果，儘管你不會馬上體驗到。

Trait number two: sensation-seeking.

特質二：尋求感覺。

Sensation-seeking is a character trait that's closely linked to impulsivity, sensation seekers have a strong desire for new and exciting experiences.

尋求感覺是一種與衝動密切相關的性格特徵，尋求感覺的人對新奇刺激的體驗有著強烈的渴望。

This often means engaging in risky behaviors such as drug or alcohol abuse.

這往往意味著從事吸毒或酗酒等危險行為。

But it can also take other forms like shopping, video games, et cetera.

但它也可以採取其他形式，如購物、電子遊戲等。

In essence, any pleasurable behavior can be a potential source of addiction.

從本質上講，任何令人愉悅的行為都可能成為成癮的潛在來源。

Every human being naturally seeks pleasure and avoids pain.

每個人都會自然而然地追求快樂，避免痛苦。

However, some people simply have a higher baseline for pleasurable experiences.

然而，有些人對愉悅體驗的基線更高。

In other words, they need more stimulus to achieve a certain amount of pleasure.

換句話說，他們需要更多的刺激才能獲得一定的快感。

People like these often dread boredom and routine and do everything they can to avoid it.

像我們這樣的人常常害怕無聊和例行公事，並想盡一切辦法避免。

This includes engaging in potentially addictive behavior like substance abuse.

這包括可能上癮的行為，如濫用藥物。

It's important to note that sensation-seeking is not necessarily bad and not all sensation seekers develop addiction.

需要注意的是，尋求感覺並不一定是壞事，並非所有尋求感覺的人都會上癮。

However, when combined with other risk factors, the likelihood of developing addictive behaviors may increase.

然而，如果再加上其他風險因素，出現成癮行為的可能性就會增加。

If this sounds like you, you must consciously engage in healthy and nonaddictive activities that satisfy your needs for novelty and excitement.

如果這聽起來像你，那麼你必須有意識地從事健康且不會上癮的活動，以滿足你對新奇和興奮的需求。

Trait number three: high levels of stress.

特質第三：高度緊張。

Most addictive behaviors are a form of a coping mechanism.

大多數成癮行為都是一種應對機制。

In other words, engaging in certain behaviors is a way to alleviate negative emotions, like stress and anxiety.

換句話說，參與某些行為是緩解壓力和焦慮等負面情緒的一種方式。

If you're prone to stress or have a lot of stressors in your life, it's more likely that you'll self medicate with certain substances or use certain behaviors as a form of escapism.

如果你容易感到壓力，或者生活中有很多壓力，那麼你就更有可能用某些藥物來自我麻醉，或者用某些行為來逃避現實。

While these strategies may work in the short term, they can lead to even more problems down the line.

雖然這些策略可能會在短期內奏效，但可能會導致更多的問題。

This is especially the case if you rely heavily on specific behaviors to alleviate stress, instead of dealing with the stress directly, this can create a vicious cycle.

尤其是當你嚴重依賴特定行為來緩解壓力，而不是直接應對壓力時，這種情況會造成惡性循環。

Something stresses you out which leads to addictive behavior which produces even more stress down the line.

某些事情會給你帶來壓力，從而導致成癮行為，進而產生更大的壓力。

This kind of cycle is difficult to break, but it can be done.

這種循環很難打破，但可以做到。

You can either find healthier coping strategies like exercising, meditating or seeking support from friends and family, or you can deal with the stressor directly.

你可以找到更健康的應對策略，如鍛鍊、冥想或尋求朋友和家人的支持，或者直接應對壓力。

When you voluntarily tackle your stressors, you'll often find that doing so is much easier than a it all together.

當你主動去解決壓力時，你會發現這樣做往往比一味地逃避要容易得多。

Trait number four, environmental factors.

特質四：環境因素。

Aside from certain character traits, your environment also plays a significant role in addiction.

除了某些性格特徵外，環境也對成癮有重要影響。

Mere exposure to certain behaviors can make you more likely to engage in these behaviors yourself.

僅僅接觸某些行為就會使你自己更有可能做出這些行為。

Social influence can also be a significant factor.

社會影響也可能是一個重要因素。

Humans are social creatures and unconsciously imitate people we spend time with.

人類是社會性動物，會不自覺地模仿與我們朝夕相處的人。

For example, you're more likely to drink alcohol in social settings where people around you also drink.

例如，在社交場合，如果周圍的人也喝酒，你就更有可能喝酒。

Ccultural norms are another contributing factor in developing addictive behavior.

文化規範是形成成癮行為的另一個因素。

Despite its harmful effects, alcohol use often gets a free pass and drinking alcohol is even celebrated and encouraged.

儘管酗酒有害，但人們往往對酗酒不聞不問，甚至慶祝和鼓勵酗酒。

Similarly, compulsive shopping is encouraged in a culture that favors consumerism.

同樣，在崇尚消費主義的文化中，強迫性購物也會受到鼓勵。

Some people tie their self worth to their consumption.

有些人將自我價值與消費聯繫在一起。

They see spending more as a way to increase their social status.

在他們看來，多花錢是提高社會地位的一種方式。

While you can't completely tune out of your environments, it's essential to be mindful of how it shapes your behavior.

雖然你不能完全脫離你所處的環境。必須注意它是如何影響你的行為的。

Then you can try to structure your environment in a way that's conducive to building healthy habits and avoid places people and other triggers that make you more likely to engage in unwanted behavior.

然後，你可以嘗試以有利於養成健康習慣的方式建立你的環境，並避開那些使你更有可能做出不良行為的場所、人員和其他觸發因素。

Trait number five: low self-esteem.

特質五：自卑。

Some people may be more susceptible to social pressure which can further feed addictive behavior.

有些人可能更容易受到社會壓力的影響，而社會壓力會進一步助長成癮行為。

People with low self-esteem may be more vulnerable to peer pressure and the desire for social validation.

自尊心不強的人可能更容易受到同伴壓力的影響，也更渴望得到社會的認可。

They may engage in substance use or addictive behaviors to fit in with a particular social group or to gain approval from others.

他們可能會為了融入某個特定的社會群體或獲得他人的認可而使用藥物或做出成癮行為。

Even if it goes against their better judgment, low self-esteem can also lead people to believe that they're not worthy of love, success or happiness.

自卑也會讓人認為自己不值得擁有愛、成功或幸福，即使這與他們更好的判斷相悖。

They may use addictive substances or behaviors as a form of self-medication to numb emotional pain or to create a false sense of self-worth.

他們可能會使用成癮物質或行為作為一種自我麻醉的方式，來麻痺情感上的痛苦或製造一種虛假的自我價值感。

One of the ways to cope with low self esteem is to challenge negative beliefs you have about yourself.

應對自卑的方法之一就是挑戰你對自己的消極信念。

The trick is treating yourself the way you would treat other people you care about.

訣竅在於用對待自己關心的人的方式對待自己。

We're often harsher on ourselves than we are to the people in our lives.

我們對自己的要求往往比對生活中的人更苛刻。

You should treat yourself with the same care and compassion you extend to the people around you.

你應該用同樣的關愛和同情來對待自己。你會把這種精神延伸到周圍的人身上。

If you have addictive tendencies, the first step to overcoming them is self-awareness.

如果你有上癮傾向，克服它們的第一步就是自我意識。

You can't change your behavior without being aware of it first.

如果沒有意識到這一點，就無法改變自己的行為。

Fighting addiction is a constant battle but you don't have to go at it alone.

首先，與成癮鬥爭是一場持久戰，但你不必孤軍奮戰。

Social support is the best way to tackle addiction.

社會支持是解決成癮問題的最佳途徑。

So don't hesitate to reach out to your friends, family or a professional.

因此，請隨時聯繫你的朋友、家人或專業人士。

If you want to learn more about the topic of addiction, I highly recommend Andrew Hubert's podcast with Anna Lemke, which will be linked in the description box below.

如果你想了解有關成癮主題的更多信息，我強烈推薦安德魯·休伯特與安娜·萊姆克合作的播客，我會把該播客的連結放在下面的說明欄中。

Besides that, guys, stay tuned.

除此之外，各位請繼續關注。