漢聲廣播電台「fb新鮮事」節目
李基銘主持人
　　
本集主題：「活出你的原廠設定：正視內在渴望，完整接納最初始的自己！」介紹
　　　　　　　
訪問作者：蘇予昕 心理師
　　　　
內容簡介：
與其做好人，我寧願做一個完整的人
──心理學家．榮格
真正的自信，不是自我感覺良好，
而是當我感覺不好，我依然「完整」！
　　　
　　我們總是汲汲營營地想讓「自己」變成「更完美的人」，但你有想過嗎？
　　為什麼我們都「已經這麼努力」了，還是沒有變得完美？
　　　
　　其實
　　你尚未改變的原因並非不夠努力，反而還可能是因為太努力了，
　　而忽略了最重要的關鍵──自己原本就擁有的天賦與能力
　　　
　　「自我接納」並非一種固定、永恆不變的狀態，而是一趟旅程。
　　「自我接納」也絕非要你被動、消極的認命，
　　「自我接納」是過度賣力的現代人最忽視的「軟性力量」，你得學會放鬆、放過、放下，才能真正「完整」。
　　　
▍不須證明給誰看，你就是最好的自己 ▍
　　你是否也陷入，越想獲得肯定就越努力，然而即使再努力，最後還是無法達成標的，接著只能更加責怪自己無能的惡循環呢？
　　某些我們認為「好」的目標，總是一而再、再而三地在我們的生命中出現，只可惜我們總是一次次的失敗收場，沒有達標的一天。
　　屢戰屢敗最終總讓我們不得不自怨自艾，覺得自己也許就是這樣了……
　　但你知道嗎？有時候阻礙你的人，就是你自己！
　　　
　　當你在追求一個你認為「好」的信念、一個你認為「對」的目標時，若總讓你感到痛苦焦慮，那就是不太對、不太好，那表示「成為自己」的渴望正在吶喊，強烈的情緒正在邀請你暫停下來，你可以試著問問自己以下三個問題：
　　　
　　1.這些信念與目標從何而來？有誰說過？
　　2.這些信念與目標背後有沒有故事？
　　3.我是為了感到幸福而達成它，還是為了逃避痛苦、證明自己是好的而達成它？
　　　
　　其實，感到幸福毋須向誰證明，所以如果你的信念與目標有「想證明給某人看」的意味，這裡頭肯定與外界立下的標準有關。只要勇敢接納自己，你也可以活出自己喜歡的樣子！
　　　
▍培養對自己的覺察，檢測你的接納力 ▍
　　「接納力」不是一場比賽，沒有輸贏，也不代表你的價值是好是壞。書中用二十道題來測試你的接納力（在此摘錄五道題目），邀請大家單純以好奇的眼光關懷自己，好好運用這本書，一起朝著更「完整」的方向前進！
　　　
　　目前我的生活環境裡（職場、家庭、人際）有讓我很討厭的人。
　　臉書等社群平台讓我壓力很大，不管是看別人或自己PO文，都會引發不舒服的感覺。
　　當被別人讚美的時候，會覺得不自在，心裡也不太踏實。
　　我很會觀察其他人的臉色，並做出合乎對方需求的言行舉止，即使跟我的需求違背也是如此。
　　我獨處的時候有點慌，試圖會去找人陪伴自己。
　　　
　　「接納力指數說明」，將反映出你「目前」的身心狀態，接納力並非永恆不變，你的心情、人生境遇、人際關係等都會隨時影響著我們。接納力是為了讓我們帶著清楚的意識，看見自己現在發生什麼，讓我們可以更積極、主動地提升對自己的接納，無須再耗費大量心力來討厭自己、抗拒命運！
　　　
▍正視內在渴望，活出你的原廠設定！ ▍
　　全球最知名的脫口秀主持人歐普拉曾說：「你敢去渴望什麼，生命就會給你什麼。」曾歷經坎坷童年的歐普拉用他的血淚鍛造出這段金玉良言；但更重要的是，必須在認識自己、接納自己的前提之下，才不會苦於追求不適合的目標，進而感到挫折、痛苦。
　　　
　　活得「完整」比活得「完美」更重要，只要能意識到自己是否有順應本性，「活出原廠設定」的與生俱來的特質、愛好與天賦……你將會更遊刃有餘、更安心自在、更身心快樂。
　　　
　　跟著昕理師一起回到你的原廠設定
　　與身體開啟對話視窗→療癒過去受外在評價的創傷。
　　ＮＬＰ迪士尼策略→探索自己的渴望，檢視渴望是否符合自己的原廠設定。
　　繪製生命走勢圖→回顧人生，將不適合的元素斷捨離。
　　　
▍要完全不在乎外界眼光是不可能的，但我們可以試著練習 ▍
　　所有成功的光輝璀璨，都是燃燒著失敗所積累的殘骸。是時候讓我們拿回主導權，當自己人生的主人。全書共18個完整自己的接納練習與1分鐘自我接納力檢測。跟著昕理師一起探索，你將逐漸發現接納的神奇：咬緊牙關的「努力」減少了，放鬆流暢的「投入」增加了；因為你不再需要逼迫自己成為別人期許的你，可以享受於自己真正渴望的生活！
　　　
作者簡介：諮商心理師 蘇予昕
　　宇聯心理治療所心理師／講師
　　呂旭立文教基金會EAP合作講師
　　新竹生命線EAPC合作講師
　　雙語主持人十餘年經歷（各式中／英文活動、記者會）
　　富邦證券行銷公關五年資歷
　　　
　　從一位主持人、金融業公關，跨入心理領域，
　　現為企業、政府、大專院校擔任講師，
　　廣受知名企業、政府機關、大專院校好評盛邀（麥當勞、聯電、資生堂、安侯會計師事務所KPMG等知名企業），
　　也提供個人及伴侶的深度諮商服務。
　　　
　　喜歡用風趣、易懂又有系統的風格，
　　讓每一個人都能活出屬於自己的原廠設定！
　　　
　　國立交通大學教育研究所諮商心理碩士
　　國家高等考試諮商心理師執照（諮心字003836號）
　　　
　　　　　　　　
作者粉絲頁： 蘇予昕諮商心理師－活出你的原廠設定
　　　　　　
出版社粉絲頁： 方舟文化

【談德賽先生與世界轉型正義】
小編的 #二二八和平紀念日 隨筆✍️

台灣人對於 #德 (Democracy民主) #賽 (Science科學) 先生一定不陌生，尤其在這波 #武漢肺炎 疫情蔓延的此刻，我們更能體會 #民主、透明、人本的行政，以及 #科學、學術自由的重要性。

但今天我們享受的 #民主自由 跟 #說真話 的權利，並非從天上掉下來，而是許多人民勇敢反抗威權獨裁體制所爭取而來的。他們所遭受殘酷不當的政治迫害，或許是生活在現在的我們難以想像的😰，但即便那段用血與淚寫下的歷史，曾被刻意抹去或扭曲，我們仍然不應該忘記，反而更應秉持實事求是的科學精神，還原過去...

「過去發生的錯誤，不會輕易從歷史中消失，而會成為不斷糾纏的傷痛。」

記述德國 #轉型正義 的《無能於哀悼》(Die Unfähigkeit zu trauern)一書，道出了「克服過去」(Vergangenheitsbewältigung) 的意義，也是我們台灣人面對「二二八事件」這段歷史時，應該賦予自己的使命與工作💪；因為唯有如此，社會才能逐步實現和解，台灣也才能在和平深厚的民主文化中，持續壯闊！

#釐清歷史真相
#召喚社會共感與相互理解
#台灣轉型正義之路
#我們一起走
#TransitionalJustice
#Reconciliation

覺得這個使命太沈重？很孤單❓

No no no... 身為走在國際線上的知識型小編🤓，就來跟大家分享幾個世界上比較有代表性的「轉型正義」案例吧～

#德國 🇩🇪「前東德社會統一黨獨裁時期歷史評價與影響研究委員會」調查1949-1989年的人權侵犯事件，聽取目擊者證詞，於1994年6月完成報告18冊，作為德國政府後續補償受害者之依據，並挹注教育與文化預算，透過正規教育及生活環境形塑，讓人民記住歷史教訓，避免悲劇重演。

#北愛爾蘭 🏳️「北愛爾蘭受害者委員會」調查過去30年戰爭中對人權的迫害事件真相，成立專門委員會平反賠償，促使對立衝突的雙方領袖，願意為改變現狀做出不一樣的決定，開啟相互理解的契機。

#美國 🇺🇸「戰時公民遭迫遷與拘留委員會」1980年由國會設置，調查1942-1945年間美國公民與移民被強迫遷移與拘禁的情況，並於1988年通過《公民自由法案》，要求政府認錯道歉，並須設立公共教育基金，向大眾宣傳以及提供受害者賠償，另保證未來不再採取類似行動。

#瓜地馬拉 🇬🇹「歷史澄清委員會」於1997-1999年間，調查過去36年來國內武裝衝突中侵犯人權的案件，最終報告命名為《瓜地馬拉：沉默記憶》，紀錄人權侵害的犧牲者 4萬多人，其中23,000多人遭受處決，6000多人被失蹤。當時軍事政變掌權者Rios Montt，在2012 年被法庭以種族滅絕和反人類兩罪正式指控，2013年被判處合計80年徒刑。

#薩爾瓦多 🇸🇻「薩爾瓦多真相委員會」，資金由聯合國會員國募集和管理，調查1980年代以來22,000宗處死、凌虐與綁架案。1993年在美國發表調查報告《從瘋狂到希望：薩爾瓦多12年的戰爭》，最後有2000名證人出面提出直接證據，顯示共有逾7000人受害、8000名遭受間接波及，此外政府當局還收到近23,000件書面告發。

#阿根廷 🇦🇷「失蹤者國家委員會」，調查1976-1983年軍政府統治時期，近9000人下落不明的情況。審查8960位失蹤案與不計其數的凌虐和拘留案，確認365座凌虐和集中營。其成果報告《永不重蹈覆轍》於1984年公諸於世。時至2006年，前警察總長Miguel Etchecolatz終被判終生監禁，2008年前軍政府首領Reynaldo Bignone 被判處25年徒刑，軍政府時期的第一任總統Jorge Rafael Videla也被起訴，於2010年遭判終生監禁，2014年於獄中去世。

#蒲隆地 🇧🇮 由聯合國安理會成立「國際調查委員會」釐清1993年Ndadaye總統遇刺及相關暴力真相，「九三事件」造成超過5萬人喪生。委員會作出法律、政治和行政措施，懲治肇事者，嚴防重蹈覆轍，促進國內和解。

#南非 🇿🇦「真相與和解委員會」(TRC) 於1995年成立，調查種族隔離期間人權迫害事件並作成報告，分析1960-1990 年代的解放組織等相關運動，透過舉辦一場場公開的聽證會，收集21,000份證詞，並自2003年起執行財務賠償，最終走向和解。

#斯里蘭卡 🇱🇰「非自願遷徙或失蹤者下落調查委員會」，調查自1988年開始的失蹤案件，並找出負責者。一共查出16,700件失蹤案，賠償家屬損失，超過400名國安部門成員被起訴。

Today is #PeaceMemorialDay, commemorating the February 28th Incident in 1947.

In the midst of an epidemic, the values of #transparency, #FreedomOfSpeech, #science-based practice and humanitarian governance that are inherent to free and democratic societies have never been clearer. However, this doesn’t happen overnight, but rather authoritarian dictatorships have to be challenged by intellectuals and civic groups for change to happen. For generations who were born after this chapter of history closed, this may be hard to imagine, but it is important that it be remembered and examined.

‘The mistakes of the past do not easily disappear into history, but rather become a festering wound.’

The Inability to Mourn (Die Unfähigkeit zu trauern)
‘Vergangenheitsbewältigung’ is the German word for the struggle to work through the horrors of World War II. In a similar manner, Taiwanese people have been working to decode and examine the February 28th Incident; in order to facilitate peace and reconciliation within Taiwanese society and build the lasting foundation for a democratic society.

If this sounds like a Sisyphean task, don’t feel discouraged, we’ve shared some #TransitionalJustice success stories from around the world below:

#Germany: Two years after German reunification, the Commission of Inquiry for the Assessment of History and Consequences of the SED Dictatorship in Germany was established by the German government to examine the history and consequences of the former East German communist government. It released its 18-volume report in 1994. A Commission of Inquiry on Overcoming the Consequences of the SED Dictatorship in the Process of German Unity then investigated the findings for a further three years. This was used as the basis to distribute compensation to victims and more funds were apportioned for education and culture, so that people would learn the lessons of history and so that these tragedies would never happen again.

#NorthernIreland: The NI Commission for Victims and Survivors was established to investigate the stories of victims of the Troubles. A commissioner for Victims and Survivors of the conflict in Northern Ireland was established by legislation in 2006 and its principal aim is to promote the interests of victims and survivors.

#US: The Commission on Wartime Relocation and Internment of Civilians investigated the internment and relocation of US citizens during World War II. Congress subsequently passed the Civil Liberties Act of 1988, in which the government acknowledged and apologized for the injustices and which created a public education fund to inform the public as well as making restitution to those affected; ensuring that similar actions would not be taken in the future.

#Guatemala: The Historical Clarification Commission was established to investigate human rights abuses during the 36-year armed conflict in the country, which saw 200,000 killed and over 1 million disappearances. The final report, Memory of Silence was published in 1999. On May 10, 2013, the head of the military regime Efraín Ríos Montt was convicted of genocide and crimes against humanity. He was sentenced to 80 years in prison (50 years for genocide and 30 years for crimes against humanity).

#ElSalvador: The UN-funded Truth Commission for El Salvador was established in 1992 to investigate the grave wrongdoings, including murders, disappearances and torture, that occurred during the 12-year civil war. In 1993 the report, 'From Madness to Hope', was published. 2000 people provided direct testimony, with over 7,000 direct victims and over 8,000 indirect victims. Authorities also received over 23,000 written complaints.

#Argentina: The National Commission on the Disappearances of Persons was established to investigate the almost 9,000 disappearances under the military junta from 1976 to 1983. The commission’s report, 'Nunca Más', was published in 1984. The commission identified 300 secret detention centers throughout Argentina used during the "Dirty War" that were administered by the military and documented 8,961 deaths and disappearances. In 2006, former senior Argentine police officer Miguel Etchecolatz, who worked in the Buenos Aires Provincial Police during the first years of the military dictatorship, was sentenced to life; in 2008 the former head of the military junta was sentenced to 25 years. The first president of the miltary junta rule was sentenced to life imprisonment in 2010 and passed away in prison in 2014.

#Burundi: The International Commission of Inquiry was established by the UN Security Council in 1995 to look into the tens of thousands of deaths in the genocide in the wake of the assassination of President Melchior Ndadaye and to recommend legal, political or administrative measures to bring to justice persons responsible for those acts and promote reconciliation in Burundi.

#SouthAfrica: The Truth and Reconciliation Commission was established in 1996 to hold public hearings where testimony was heard by victims and perpetrators concerning human rights violations that occurred during apartheid. The Commission found more than 19,050 people had been victims of gross human rights violations. The final report of the commission consists of seven volumes.

#SriLanka: The Commissions of Inquiry into the Involuntary Removal or Disappearance of Persons were established to investigate forced disappearances from 1988 to 1994, as the Sri Lankan government was embroiled in war with the Liberation Tigers of Tamil Eelam. They found 16,700 cases of forced disappearances and victims received compensation.

📚參考資料來源：
促進轉型正義委員會
臺灣民主基金會 Taiwan Foundation for Democracy
台灣民間真相與和解促進會
開放雜誌 OPEN magazine

【談德賽先生與世界轉型正義】
小編的 #二二八和平紀念日 隨筆✍️

台灣人對於 #德 (Democracy民主) #賽 (Science科學) 先生一定不陌生，尤其在這波 #武漢肺炎 疫情蔓延的此刻，我們更能體會 #民主、透明、人本的行政，以及 #科學、學術自由的重要性。

但今天我們享受的 #民主自由 跟 #說真話 的權利，並非從天上掉下來，而是許多人民勇敢反抗威權獨裁體制所爭取而來的。他們所遭受殘酷不當的政治迫害，或許是生活在現在的我們難以想像的😰，但即便那段用血與淚寫下的歷史，曾被刻意抹去或扭曲，我們仍然不應該忘記，反而更應秉持實事求是的科學精神，還原過去...

「過去發生的錯誤，不會輕易從歷史中消失，而會成為不斷糾纏的傷痛。」

記述德國 #轉型正義 的《無能於哀悼》(Die Unfähigkeit zu trauern)一書，道出了「克服過去」(Vergangenheitsbewältigung) 的意義，也是我們台灣人面對「二二八事件」這段歷史時，應該賦予自己的使命與工作💪；因為唯有如此，社會才能逐步實現和解，台灣也才能在和平深厚的民主文化中，持續壯闊！

#釐清歷史真相
#召喚社會共感與相互理解
#台灣轉型正義之路
#我們一起走
#TransitionalJustice
#Reconciliation

覺得這個使命太沈重？很孤單❓

No no no... 身為走在國際線上的知識型小編🤓，就來跟大家分享幾個世界上比較有代表性的「轉型正義」案例吧～

#德國 🇩🇪「前東德社會統一黨獨裁時期歷史評價與影響研究委員會」調查1949-1989年的人權侵犯事件，聽取目擊者證詞，於1994年6月完成報告18冊，作為德國政府後續補償受害者之依據，並挹注教育與文化預算，透過正規教育及生活環境形塑，讓人民記住歷史教訓，避免悲劇重演。

#北愛爾蘭 🏳️「北愛爾蘭受害者委員會」調查過去30年戰爭中對人權的迫害事件真相，成立專門委員會平反賠償，促使對立衝突的雙方領袖，願意為改變現狀做出不一樣的決定，開啟相互理解的契機。

#美國 🇺🇸「戰時公民遭迫遷與拘留委員會」1980年由國會設置，調查1942-1945年間美國公民與移民被強迫遷移與拘禁的情況，並於1988年通過《公民自由法案》，要求政府認錯道歉，並須設立公共教育基金，向大眾宣傳以及提供受害者賠償，另保證未來不再採取類似行動。

#瓜地馬拉 🇬🇹「歷史澄清委員會」於1997-1999年間，調查過去36年來國內武裝衝突中侵犯人權的案件，最終報告命名為《瓜地馬拉：沉默記憶》，紀錄人權侵害的犧牲者 4萬多人，其中23,000多人遭受處決，6000多人被失蹤。當時軍事政變掌權者Rios Montt，在2012 年被法庭以種族滅絕和反人類兩罪正式指控，2013年被判處合計80年徒刑。

#薩爾瓦多 🇸🇻「薩爾瓦多真相委員會」，資金由聯合國會員國募集和管理，調查1980年代以來22,000宗處死、凌虐與綁架案。1993年在美國發表調查報告《從瘋狂到希望：薩爾瓦多12年的戰爭》，最後有2000名證人出面提出直接證據，顯示共有逾7000人受害、8000名遭受間接波及，此外政府當局還收到近23,000件書面告發。

#阿根廷 🇦🇷「失蹤者國家委員會」，調查1976-1983年軍政府統治時期，近9000人下落不明的情況。審查8960位失蹤案與不計其數的凌虐和拘留案，確認365座凌虐和集中營。其成果報告《永不重蹈覆轍》於1984年公諸於世。時至2006年，前警察總長Miguel Etchecolatz終被判終生監禁，2008年前軍政府首領Reynaldo Bignone 被判處25年徒刑，軍政府時期的第一任總統Jorge Rafael Videla也被起訴，於2010年遭判終生監禁，2014年於獄中去世。

#蒲隆地 🇧🇮 由聯合國安理會成立「國際調查委員會」釐清1993年Ndadaye總統遇刺及相關暴力真相，「九三事件」造成超過5萬人喪生。委員會作出法律、政治和行政措施，懲治肇事者，嚴防重蹈覆轍，促進國內和解。

#南非 🇿🇦「真相與和解委員會」(TRC) 於1995年成立，調查種族隔離期間人權迫害事件並作成報告，分析1960-1990 年代的解放組織等相關運動，透過舉辦一場場公開的聽證會，收集21,000份證詞，並自2003年起執行財務賠償，最終走向和解。

#斯里蘭卡 🇱🇰「非自願遷徙或失蹤者下落調查委員會」，調查自1988年開始的失蹤案件，並找出負責者。一共查出16,700件失蹤案，賠償家屬損失，超過400名國安部門成員被起訴。

Today is #PeaceMemorialDay, commemorating the February 28th Incident in 1947.

In the midst of an epidemic, the values of #transparency, #FreedomOfSpeech, #science-based practice and humanitarian governance that are inherent to free and democratic societies have never been clearer. However, this doesn’t happen overnight, but rather authoritarian dictatorships have to be challenged by intellectuals and civic groups for change to happen. For generations who were born after this chapter of history closed, this may be hard to imagine, but it is important that it be remembered and examined.

‘The mistakes of the past do not easily disappear into history, but rather become a festering wound.’

The Inability to Mourn (Die Unfähigkeit zu trauern)
‘Vergangenheitsbewältigung’ is the German word for the struggle to work through the horrors of World War II. In a similar manner, Taiwanese people have been working to decode and examine the February 28th Incident; in order to facilitate peace and reconciliation within Taiwanese society and build the lasting foundation for a democratic society.

If this sounds like a Sisyphean task, don’t feel discouraged, we’ve shared some #TransitionalJustice success stories from around the world below:

#Germany: Two years after German reunification, the Commission of Inquiry for the Assessment of History and Consequences of the SED Dictatorship in Germany was established by the German government to examine the history and consequences of the former East German communist government. It released its 18-volume report in 1994. A Commission of Inquiry on Overcoming the Consequences of the SED Dictatorship in the Process of German Unity then investigated the findings for a further three years. This was used as the basis to distribute compensation to victims and more funds were apportioned for education and culture, so that people would learn the lessons of history and so that these tragedies would never happen again.

#NorthernIreland: The NI Commission for Victims and Survivors was established to investigate the stories of victims of the Troubles. A commissioner for Victims and Survivors of the conflict in Northern Ireland was established by legislation in 2006 and its principal aim is to promote the interests of victims and survivors.

#US: The Commission on Wartime Relocation and Internment of Civilians investigated the internment and relocation of US citizens during World War II. Congress subsequently passed the Civil Liberties Act of 1988, in which the government acknowledged and apologized for the injustices and which created a public education fund to inform the public as well as making restitution to those affected; ensuring that similar actions would not be taken in the future.

#Guatemala: The Historical Clarification Commission was established to investigate human rights abuses during the 36-year armed conflict in the country, which saw 200,000 killed and over 1 million disappearances. The final report, Memory of Silence was published in 1999. On May 10, 2013, the head of the military regime Efraín Ríos Montt was convicted of genocide and crimes against humanity. He was sentenced to 80 years in prison (50 years for genocide and 30 years for crimes against humanity).

#ElSalvador: The UN-funded Truth Commission for El Salvador was established in 1992 to investigate the grave wrongdoings, including murders, disappearances and torture, that occurred during the 12-year civil war. In 1993 the report, 'From Madness to Hope', was published. 2000 people provided direct testimony, with over 7,000 direct victims and over 8,000 indirect victims. Authorities also received over 23,000 written complaints.

#Argentina: The National Commission on the Disappearances of Persons was established to investigate the almost 9,000 disappearances under the military junta from 1976 to 1983. The commission’s report, 'Nunca Más', was published in 1984. The commission identified 300 secret detention centers throughout Argentina used during the "Dirty War" that were administered by the military and documented 8,961 deaths and disappearances. In 2006, former senior Argentine police officer Miguel Etchecolatz, who worked in the Buenos Aires Provincial Police during the first years of the military dictatorship, was sentenced to life; in 2008 the former head of the military junta was sentenced to 25 years. The first president of the miltary junta rule was sentenced to life imprisonment in 2010 and passed away in prison in 2014.

#Burundi: The International Commission of Inquiry was established by the UN Security Council in 1995 to look into the tens of thousands of deaths in the genocide in the wake of the assassination of President Melchior Ndadaye and to recommend legal, political or administrative measures to bring to justice persons responsible for those acts and promote reconciliation in Burundi.

#SouthAfrica: The Truth and Reconciliation Commission was established in 1996 to hold public hearings where testimony was heard by victims and perpetrators concerning human rights violations that occurred during apartheid. The Commission found more than 19,050 people had been victims of gross human rights violations. The final report of the commission consists of seven volumes.

#SriLanka: The Commissions of Inquiry into the Involuntary Removal or Disappearance of Persons were established to investigate forced disappearances from 1988 to 1994, as the Sri Lankan government was embroiled in war with the Liberation Tigers of Tamil Eelam. They found 16,700 cases of forced disappearances and victims received compensation.

📚參考資料來源：
促進轉型正義委員會
臺灣民主基金會 Taiwan Foundation for Democracy
台灣民間真相與和解促進會
開放雜誌 OPEN magazine