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">當生活經歷脆弱的時間，你們有沒有試過以上的情景？說出來都要勇氣，說出來都要花力氣，以下內心的獨白可能會出來，也是人之常情。</p><p style="text-align: center;"><strong>「如果我同朋友講，佢會有咩反應呢？講出嚟咪係弱者？」</strong></p><p style="text-align: center;"><strong>「報喜不報憂就得㗎啦，我唔想朋友擔心我...」</strong></p><p style="text-align: justify;"><img src="/wp-content/uploads/2026/03/03000450/Vulnerability.webp" alt=""></p><p style="text-align: justify;">本文想跟大家一起探索脆弱是甚麼，我們該如何面對脆弱的時候。</p><h2 style="text-align: justify; "><strong>脆弱不是軟弱</strong></h2><p style="text-align: justify; ">每個人也會有脆弱的一面，然而脆弱並不是軟弱。</p><p style="text-align: justify; ">美國社會工作學者Dr. Brené Brown在《脆弱的力量》一書中，給脆弱(Vulnerability)的定義是：<strong>一種不確定、沒把握、又冒險的感覺，同時也是一種情緒衝擊。</strong>對呀，當我們展現脆弱的一面，是冒著很大的情感風險。但是<strong>願意冒險、克服不安、真情流露，絕對不是軟弱，反而是勇敢的表現</strong>。</p><p style="text-align: justify;">人生在世，面對這麼多未知與無常，失去與離別，對我們來說是衝擊的，我們的感受是真實的，是<strong>可以允許自己有脆弱的一面，不需急切一息間變好，就請溫柔的好好守護著自己的心，不需急於前進，也不需要急於離開脆弱的狀態，靜靜的待著也很可以。</strong></p><p style="text-align: justify;"><img src="/wp-content/uploads/2026/03/03000442/BeStill.webp" alt=""><strong></strong></p><h2 style="text-align: justify; "><strong>脆弱是勇敢的表現</strong></h2><p style="text-align: justify;"><strong>其實每個人也有脆弱的一面，每個人也有不同的情緒面向，情緒更沒有對與錯，不同情緒也有其作用及意義，情緒有機會是在保護你，是讓你知道自己有甚麼需要</strong>，所以如果你覺得合適的話，鼓勵你嘗試覺察、再慢慢接納在脆弱時有的情緒：</p><p style="text-align: justify; "><img src="/wp-content/uploads/2026/03/03000448/Sad.webp" alt="" style="width: 100%; max-width: 252px; height: auto; max-height: 469px; margin:auto"></p><ul><li>可以<strong>先「觀察」一下自己的情緒</strong>，不用評論，例如問：「我有甚麼反應、感受呢？」</li><li>然後<strong>給予情緒「肯定」</strong>，「我有這樣的感受是可以的」，「經歷了糟糕的事情真的很不容易過」</li></ul><ul><li>思考<strong style="font-size: 1em;">情緒背後代表你有甚麼需要</strong>，「這感受告訴我甚麼呢？」、「我有甚麼內在需要被忽略？」</li></ul><p style="text-align: justify; "><strong>當我們給予自己舒服的空間，再慢慢去經歷覺察、表達、感受、接納自己的情緒和脆弱的狀態，其實是一個鼓起勇氣的歷程，非常不容易，很勇敢啊！怎會是軟弱呢？</strong></p><p style="text-align: justify; "><strong>若未能正面面對脆弱的情緒，也請不要責怪自己。</strong>情緒這個東西，會來亦會走，有機會會回來，但也會再離開，好比天上的雲朵出現不同的形狀，又會消失，又會出現。在感受情緒時，<strong>面對自己脆弱的狀態是赤裸的，誠實面對自己的情緒並不是容易的歷程，不用著急，記得給予自己足夠空間及時間。</strong></p><p style="text-align: justify;">以下節錄了一些廣東歌的歌詞希望能陪伴大家，讓你我在經歷脆弱時也有一點點力量：</p><p style="text-align: justify;"><img src="/wp-content/uploads/2026/03/03000442/givesupport.webp" style="text-align: start;" alt=""></p><p style="text-align: justify;"><strong><a href="https://www.youtube.com/watch?v=qR3iOAcgKV0" target="_self">《呼吸之間》 衛蘭</a></strong></p><p style="text-align: justify;"><em>停不低思緒 有時捱到太累 我知</em></p><p style="text-align: justify;"><em>停不低苦惱 有時浮躁 你很介意</em></p><p style="text-align: justify;"><em>吸一口氣 呼去你心事</em></p><p style="text-align: justify;"><em>讓眼淚變一首詩</em></p><p style="text-align: justify;"><em>也許這一剎 你仍難過痛恨 我知</em></p><p style="text-align: justify;"><em>未得到公允 你仍浮躁 也很介意</em></p><p style="text-align: justify;"><em>吸一口氣 默然靜聽</em></p><p style="text-align: justify;"><em>求可拭乾你眼淚</em></p><p style="text-align: justify;"><em>可擁緊你脆弱</em></p><p style="text-align: justify;"><em>可修補你眼前路徑</em></p><p style="text-align: justify;"><br></p><p style="text-align: left;"><strong><a href="https://www.youtube.com/watch?v=sT8v1HV0hrU&rco=1" target="_self">《It’s OK To Be Sad》 衛蘭</a></strong></p><p style="text-align: justify;"><em>你想嘆息 請嘆息 </em></p><p style="text-align: justify;"><em>難免的 徬徨 憤怒 忐忑 不要壓抑</em></p><p style="text-align: justify;"><em>不必裝作退燒</em></p><p style="text-align: justify;"><em>不必裝作放低了</em></p><p style="text-align: justify;"><em>真的心碎 不必裝作笑 </em></p><p style="text-align: justify;"><em>若你給搶走 的太緊要</em></p><p style="text-align: justify;"><em>如承認那痛苦 能延續你心跳 就靠它撐腰</em></p><p style="text-align: justify;"><em>儘管哭到破曉 </em></p><p style="text-align: justify;"><em>不必裝作看開了</em></p><p style="text-align: justify;"><em>When life brings the darkest misery</em></p><p style="text-align: justify;"><em>Let it be your strongest energy</em></p><p style="text-align: justify;"><br></p><p style="text-align: justify;"><strong><a href="https://www.youtube.com/watch?v=MnDVOP3_IA4" target="_self">《救命歌》 鄭欣宜</a></strong></p><p style="text-align: justify;"><em>這刻請你不長大</em></p><p style="text-align: justify;"><em>哭得出至可釋懷</em></p><p style="text-align: justify;"><em>鬆綁心裡的小孩</em></p><p style="text-align: justify;"><em>如若你累到就快崩壞</em></p><p style="text-align: justify;"><em>何用說服到旁人了解</em></p><p style="text-align: justify;"><em>隨意大聲嗌 誠實告解</em></p><p style="text-align: justify;"><em>Everything is alright</em></p><p style="text-align: justify;"><em>哭不需理由</em></p><p style="text-align: justify;"><em>樂觀者總愛否定你</em></p><p style="text-align: justify;"><em>拋下裝扮</em></p><p style="text-align: justify;"><em>就讓洪潮有個出口</em></p><p style="text-align: justify;"><em>你都可自救</em></p><p style="text-align: justify;"><em>如若你累到就快崩壞</em></p><p style="text-align: justify;"><em>人就算被困在無人地帶</em></p><p style="text-align: justify;"><em>不需驚醜怪</em></p><p style="text-align: justify;"><em>流淚自救</em></p><p style="text-align: justify;"><em>請將盔甲鬆懈</em></p><p style="text-align: justify;"><em>在懸崖盡處 仍舊記緊</em></p><p style="text-align: justify; "><em>Love is always inside</em></p><h2 style="text-align: justify;"><strong>為何難以展現脆弱？</strong></h2><p style="text-align: center;">「當大家都喺IG post靚相，我同大家講我唔開心好似好懦弱......」</p><p style="text-align: justify;">大家有沒有經歷過以上的情感？大家也有脆弱的時候，但要向別人展現脆弱的自己真的很不容易。當自己經歷不開心的事情、在脆弱的狀態之下，其實很想可以有個空間呻一呻，將心中很多的鬱結嬲怒抒發出來。不過在打開社交媒體的一刻，看見大多都是開心、「放閃」的畫面，有機會打消了這個念頭，最後可能轉為出一個黑屏的限時動態。但當這個story被人已讀但沒有任何回覆，自己內心又可能會有戚戚然的感覺。</p><p style="text-align: justify; "><strong>我們渴想有人可以關心我們，托著我們的情緒，讓我們坦然做自己。</strong>但當在社交媒體展現美好的一面看似是現今世代的常態時，相較之下，<strong>我們難以在網絡上、在眾人前展現脆弱，因為一方面就好像向別人承認自己「不夠好」，揭露了自己的「缺陷」，另一方面網絡未必是一個安全分享內心情感的空間，所以就傾向不會講。</strong>我們被這個只講開心的一面，不講不開心的一面的網絡文化影響，令我們不敢向人展現脆弱。</p><p style="text-align: justify; "><img src="/wp-content/uploads/2026/03/03000721/NotSecure.webp" alt=""></p><p style="text-align: justify; ">我在想，久而久之，當我們每個人都只是展示美好的一面，把脆弱的一面收起只有自己知道，或者即使鼓起勇氣去表達脆弱但被人忽略無視，其實都幾辛苦。但<strong>若果孤單的每個人，可以有同伴，一起傾聽彼此的脆弱，縱然面對的難處可能無法挪開，但有人願意佇足、坐下、等待、聆聽、陪你渡過，煩惱的重量彷彿輕省了，更有力面對未知。</strong></p><p style="text-align: justify; ">若找到這個人，就好好互相陪伴；若這個人未出現，請你相信你是很值得被愛，也要相信其實我們每個人的力量可以很大，先做愛自己的那一個。請你謹記：<strong>做你自己，就已經足夠好了；脆弱不是你的缺陷，是每個人也有的情感狀態，不需要感到羞愧。</strong></p><h2 style="text-align: justify; "><strong>向信任的人展現脆弱</strong></h2><p style="text-align: justify;">Brené Brown在《脆弱的力量》一書中提到，<strong>脆弱不是弱點，而是所有人際真情連結的基礎。</strong>真正的愛，需要情感真誠連結，關鍵是接納並展現脆弱：<strong>「脆弱，是面對不穩定性，仍勇敢做真實的自己。」</strong></p><p style="text-align: justify;"><img src="/wp-content/uploads/2026/03/03000446/key_to_heart-scaled.webp" alt=""><strong></strong></p><p style="text-align: justify; ">然而，<strong>這不代表我們需要毫無保留的向所有人展現脆弱的一面。</strong>而是可以<strong>考慮向你信任的人，例如已經有相當深厚情誼的朋友，坦然表達你的脆弱</strong>，讓對方成為你的聆聽者，陪伴你去面對生命的不容易。在展現脆弱時，<strong>也要建立一個健康的界線，在自己覺得合適的時間、舒服的空間，選擇分享多少。</strong></p><p style="text-align: justify; "><img src="/wp-content/uploads/2026/03/03000443/interaction.webp" alt=""><strong></strong></p><p style="text-align: justify; ">展現脆弱是以相互關係為基礎，情感交流也是雙向的，<strong>當彼此能夠坦然表達生命裡脆弱的部分，其實是很難得和珍貴的部分。因為首先你要先對自己坦白，願意面對脆弱的部分，再願意及有勇氣與信任的人分享，這是一個十分真誠的過程。</strong>或許我們未必能夠改變讓你脆弱的事情，但可以在信任的人面前表達脆弱的情感，他們不會介意你任何的情感狀態，單單的陪伴著你，讓你可以放心地做自己，其實也能令情緒釋放出來，彼此的關係連結也會更緊密。</p><p style="text-align: justify;">當然以上一切，是建基於有一個安全的空間、合適的時間、你認為值得信任的人，才去表達自己的脆弱。<strong>不需要急自己，現在未準備好，未找到合適的人，是不要緊的，願你都能好好的擁抱自己，正面對生命不容易的部分的你已經非常了不起！</strong>你對自己坦誠、敏銳自己的需要，已經是療癒自己的開始；<strong>但若你感到需要人幫忙時，請尋求合適的支援，這是勇敢不是脆弱的表現。</strong></p><p style="text-align: justify; "><strong>同時，當你有餘力的時候，願我們慢慢裝備好自己，成為一個讓別人信任與你分享情緒的人，準備好好聆聽，好好陪伴，成為讓身邊人安然靠岸的避風港。我們有彼此，我們就是大家的彼此。</strong></p><p style="text-align: justify;"><strong>參考資料：</strong></p><p style="text-align: justify;">Brown, B. (2013)。《脆弱的力量》（洪慧芳 譯）。馬可孛羅文化事業股份有限公司。</p><p style="text-align: left;">Brown, B. （2010年6月)。 <em>The power of vulnerability </em>[影片]。TED Conferences。 <a href="https://www.ted.com/talks/brene_brown_the_power_of_vulnerability" target="_self">https://www.ted.com/talks/brene_brown_the_power_of_vulnerability</a></p><p style="text-align: justify;"><a href="https://www.youtube.com/watch?v=iCvmsMzlF7o" target="_self"></a></p> </div> <div class="flex flex-row flex-wrap justify-start my-6 gap-3 mt-5 overflow-x-scroll no-scrollbar"> <div class="rounded-full h-7 flex items-center justify-center px-3 border border-primary text-primary font-medium leading-tight">人際關係</div> <div class="rounded-full h-7 flex items-center justify-center px-3 border border-primary text-primary font-medium leading-tight">心理健康 101</div> <div class="rounded-full h-7 flex items-center justify-center px-3 border border-primary text-primary font-medium leading-tight">微觀心理學</div> <div class="rounded-full h-7 flex items-center justify-center px-3 border border-primary text-primary font-medium leading-tight">自我探索</div> </div> <div class="bg-primary-lightest rounded-3xl p-6 flex flex-row"> <img src="/wp-content/uploads/2022/07/33_Kind_To_Others-96x96.png" class="h-12 w-12 sm:h-16 sm:w-16 rounded-full mr-4 md:mr-8 flex-shrink-0" alt="author profile pic"> <div class="flex-grow"> <p class="text-primary-dark text-base font-medium">Kammily Cheung</p> <p class="text-primary-dark text-sm mt-2">「賽馬會心導遊+計劃」心理健康推廣主任</p> </div> </div> </div> <div class="hidden lg:flex relative w-88 flex-shrink-0 flex-col justify-start"> <div class="sticky top-20 flex flex-col items-stretch pl-16 xl:pl-24 pt-8 overflow-visible"> <div class="w-full h-44 overflow-hidden"> <img class="w-32 h-auto mx-auto" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/images/tour-guide-boon-zh.png" alt="Boon tour guide image"> </div> <div class="w-full bg-avatar-light rounded-xl flex flex-col p-5 items-center shadow"> <h4 class="text-primary-darker font-jinxuanlatte text-2xl leading-tight">免費登記</h4> <p class="text-primary-darker my-4 text-13 text-center">一站式心理自療平台，紓解情緒，照顧心理健康</p> <a href="/register" class="auth-url bg-primary w-full rounded-full text-white font-bold h-8 flex items-center justify-center px-5 mt-3 hover:bg-primary-dark">開始旅程</a> </div> <div class="flex flex-row items-center justify-center space-x-4 mt-7"> <button class="rounded-full w-8 h-8 flex items-center justify-center border" :class="is_favorited ? 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