容貌焦慮：在濾鏡世界中擁抱真實的自己

Bruno Huang 黃鼎翰 / 老黑
11小时前
讀畢需時 8 分鐘

Appearance Anxiety:

Embracing Your True Self in a Filtered World

在這個被精心策劃的線上形象所主導的時代，順從不切實際的審美標準已成為一個不可否認的社會負擔。儘管常被輕視為過度愛美，「容貌焦慮」——或稱身體意象焦慮——是一個深層次的心理問題，在某些情況下，甚至是身體臆形症等嚴重病症的表現。一本名為《容貌焦慮：擺脫壓力、憂鬱、厭食的惡性循環，重新愛上自己的真實樣貌》的新書，為我們提供了導航這個複雜領域的迫切指引。

In an era dominated by perfectly curated online personas, the pressure to conform to unrealistic beauty standards has become an undeniable societal burden. While often dismissed as mere vanity, "Appearance anxiety"—or body image anxiety—is a profound psychological issue, and in some cases, a symptom of serious conditions like body dysmorphic disorder. A new book, "Appearance Anxiety: Break Free from the Vicious Cycle of Stress, Depression, and Anorexia, Relearn to Love Your True Self," offers a much-needed guide to navigating this complex terrain.

這部由諮商心理師王昱勻（艾彼）撰寫的開創性著作，深入探討了容貌焦慮背後的心理與社會基礎。這是第一本由心理師全面剖析此問題的專業書籍，它超越了表層的外貌迷思，闡明了潛藏其中的心理機制與社會影響。我在博客來購買了實體書，也在 Google Play Books 上訂了電子書，並與家人分享的家長，我深知它的深遠影響。我們針對Instagram、TikTok等社群媒體對身心靈的影響進行了寶貴的討論，這突顯了家長在鼓勵孩子努力學習、取得好成績的同時，關心其身心健康的重要性。

This groundbreaking work, penned by counseling psychologist Wang Yu-Yun (Abby), delves deep into the psychological and social underpinnings of face anxiety. It's the first professional book by a psychologist to comprehensively dissect this issue, moving beyond superficial appearance myths to illuminate the hidden mechanisms and societal influences at play. I purchased the physical book from Books.com.tw, and also bought the digital version from Google Play Books, and shared them with my family, I can attest to its profound impact. We've had invaluable discussions about the mental and spiritual effects of social media platforms like Instagram and TikTok, underscoring the vital importance for parents to prioritize their children's mental well-being alongside academic achievements.

朋友們都知道，現在滿臉雀斑，剃光頭的我，早就不當偶像，沒什麼容貌焦慮。不過書裡的 Chapter 7 《隱藏在膚色底下的內隱偏見和歧視》跟 Chapter 18 《童顏專業人士努力「裝老」證明自己》讓我特別有感覺。

Friends know that with a face full of freckles and a shaved head, I’m no longer an idol and have long since shed any appearance anxiety. However, Chapters 7 and 18 of the book particularly resonated with me.

我在巴西出生長大，當時在學校的確因為長相與當地人不同，常常被同學霸凌，而感到焦慮。但父母已經很忙很辛苦，又不想告訴他們，增加他們困擾。後來還好有李小龍，成龍等功夫巨星，讓他們以為華人都會功夫，加上我常常用媽媽從台北行天宮求來的護身符對他們施展「東方魔咒」，他們才比較少來惹我。很多華裔父母，或許沒有想過要跟孩子溝通這方面的問題。

Growing up in Brazil, I often experienced anxiety due to bullying at school because my appearance differed from the local children. My parents were already busy and working hard, and I didn't want to add to their troubles. Thankfully, martial arts superstars like Bruce Lee and Jackie Chan led people to believe all Chinese people knew kung fu. Plus, I often "cast an Eastern spell" on them with a talisman my mother got from Xingtian Temple in Taipei, which made them bother me less. Many Chinese-immigrant parents might not have considered the importance of discussing these issues with their children.

1995 年創業開設計公司的時候，也常常因為長得太年輕，被質疑我們的設計專業。一開始教英語的時候，也有年長的學員，看到我當年粉嫩奶油的帥臉，就起身走人。不知道是覺得我年輕就不能教他英語，還是嫉妒我的帥氣。總是說：「嘴上無毛，辦事不牢！」好吧！那就乾脆留鬍子裝老囉。很多有才華的人，應該也常常會因為前進的步伐比一般人快，而被同學或同事看不慣。

Later, in 1995, when I started my design company, I was often questioned about our design professionalism because I looked too young. Similarly, when I first started teaching English, some older students would see my "fresh-faced" youthful look back then and simply get up and leave. I don't know if they decided I was too young to teach them English, or if they were just jealous of my good looks. They would always say, "A smooth lip means a clumsy hand!" ("嘴上無毛，辦事不牢！" literally, "No hair on the mouth, unreliable at work!"). Well, in that case, I simply decided to grow a beard to look older. Many talented individuals probably also often face disapproval from classmates or colleagues because they move faster than average.

書中收錄了20個觸動人心的真實案例，涵蓋不同年齡、性別與背景。這些故事揭示了容貌焦慮不僅發生在年輕女性身上，它可能與膚色、體重、肌肉、皺紋、白髮、減重、醫美，甚至虛擬角色（如Vtuber）的身體形象認同都有關聯。除了闡明這些多樣的經驗，書中還提供了20個實用可行的「自信練習」，可在家中進行。這些練習從情緒調節、語言重構到身體感知，溫和地引導讀者對自己的外貌建立更溫柔、真實的認識與接納。

The book features 20 compelling real-life case studies, spanning diverse ages, genders, and backgrounds. These stories reveal that appearance anxiety isn't limited to young women; it touches upon concerns related to skin color, weight, muscle mass, wrinkles, gray hair, weight loss, aesthetic medicine, and even body image identification with virtual characters (like Vtuber avatars). Beyond shedding light on these varied experiences, the book offers 20 practical "confidence exercises" that can be done at home. These exercises, ranging from emotional regulation and language restructuring to body perception, gently guide readers toward a kinder, more authentic understanding and acceptance of their own appearance.

王昱勻，一位專長於家庭議題、身體意象困擾、強迫症與飲食疾患的專家，以其心理學專業、大量的真實案例以及國內外研究為核心，釐清了負面身體意象和身體臆形症等概念。她細緻地解釋了這些狀態如何影響自我認同、人際關係與日常生活。更重要的是，她也揭示了社群媒體、性別文化與階級壓力，如何巧妙地將人們推入「外貌＝價值」的陷阱。

Wang Yu-Yun, an expert in family issues, body image concerns, OCD, and eating disorders, leverages her psychological expertise, extensive real-world cases, and both local and international research to clarify concepts like negative body image and body dysmorphic disorder. She meticulously explains how these states impact self-identity, interpersonal relationships, and daily life. Crucially, she also exposes how social media, gender culture, and class pressures subtly push individuals into the trap of equating "appearance with value."

《容貌焦慮》為所有正在經歷外貌困擾的讀者、困惑於孩子情緒反應的父母，以及第一線的教育與心理工作者，提供了實用且同理的資源。它提供了一套共同的語言，以建立我們與自身身體之間更健康的關係。

"Appearance Anxiety" serves as an empathetic and practical resource for anyone grappling with appearance concerns, for parents puzzled by their children's emotional responses, and for frontline educators and mental health professionals. It provides a shared language to foster a healthier relationship with our bodies.

本書特色 / Key Features:

專業心理師親筆撰寫，深入剖析容貌焦慮背後的心理與社會結構。
Authored by a professional counseling psychologist, deeply analyzing the psychological and social structures behind face anxiety.
多元真實案例，呈現容貌焦慮的多樣樣貌。
Diverse real-life cases, showcasing the varied manifestations of appearance anxiety.
實用20個「自信練習」，具體可行、在家即可實踐。
20 practical "confidence exercises" that are concrete, feasible, and can be practiced at home.
為讀者、家長、教育者與助人工作者提供一套同理且實用的語言。
Provides an empathetic and practical language for readers, parents, educators, and helping professionals.

自信金句，讓你學會愛自己 /

Confidence Quotes to Help You Love Yourself:

展現自己適齡的樣子，是一種美的生活態度，也是一種選擇。
Embracing your age-appropriate self is a beautiful attitude toward life, and a choice.
這個世界不需要你變高或變矮、變胖或變瘦來適應它。
The world doesn't need you to become taller or shorter, fatter or thinner, to fit in.
我們懂得善待他人的不完美，也可以學會用同樣的溫柔善待自己。
Just as we know how to treat others' imperfections kindly, we can learn to treat ourselves with the same gentleness.
世界或許會對你的外貌評頭論足，但你擁有選擇不被這些聲音定義的自由。
The world may judge your appearance, but you have the freedom to choose not to be defined by those voices.
擁抱它。你的身體是你的朋友，不是你的敵人！
Embrace it. Your body is your friend, not your enemy!
愛我的理由，有好幾千百種。如果你只看到外表，那可能不是我的問題。
There are thousands of reasons to love me. If you only see the surface, that might not be my problem.
當你全力奔向夢想，沒有人會在意你的體重，只有你的熱情與努力會被看見。
When you fully pursue your dreams, no one cares about your weight; only your passion and effort will be seen.
濾鏡可以修飾影像，卻無法讓你真正愛上鏡子裡的自己。
Filters can edit images, but they can't make you truly love the person in the mirror.
我的身體是一張地圖，記錄了我的人生旅程。每一道疤、每一條紋路，都是故事的證明，而不是缺陷。
My body is a map that records my life's journey. Every scar, every line, is proof of a story, not a flaw.
每一道妊娠紋、每一寸變化，都是愛與力量的印記。
Every stretch mark, every change, is a mark of love and strength.
世界真正需要的，是學會尊重你的獨特性。
What the world truly needs is to learn to respect your uniqueness.