Three Things I Did Today 今天我做的三件事

Objectives目标

1. Promote awareness of our interdependence on each other and the environment
   提升我们人类之间以及与环境之间互相依存的觉知
2. Critically reflect on the interconnectedness of people, resources, systems, and policies
   批判性地反思人员、资源、体系以及政策的相互关联
3. Foster individual and collective efforts to reduce mental health stigma and promote wellbeing
   促进个人和集体的努力，从而减少精神健康上的污名化，并促进身心健康

 Suggested Time建议时长

• 45 minutes 45分钟

 Number of Facilitators小组 带领者人数

• 1

Brief Description简述

In this exercise, the participants are guided to reflect on an ordinary activity and become aware of the people, resources, systems, and policies that enable it. This involves listing these factors out and constructing a simple relationship map. The process helps decrease the fusion to an illusory sense of independent self, promoting the realization of interdependence. Our interconnection with others and systems can decrease blame, foster compassion, and empower participants to work individually and collectively to improve wellbeing of everyone at individual and systemic levels.
在本次练习中，参与者得到的指示是反思一个日常行为并开始意识到是哪些人员、资源、体系和政策使这一行为成为可能。该练习涉及将这些因素罗列出来并构成一个简单的关系图。这一过程帮助我们降低与“独立自我”这种虚幻感觉的融合，促进相互依存的意识。我们与他人以及体系的相互关联可以减少责备、培育同情、让参与者能独立工作并集体协作，在个人以及系统层面提升所有人的身心健康。

ACE Processes ACE 流程

• Interdependence 相互依存
• Compassion 恻隐心
• Self-as-context 以己为景
• Defusion 解离
• Values 价值观

Key Learning Points 关键学习点

• Although we sometimes think of ourselves as being independent, we are actually interdependent on each other.
  虽然我们有时认为自己是独立的，但我们实际上是相互依存的。
• All of us are impacted by many systemic factors not directly under our control.
  我们都受到许多体系因素的影响，而且这些因素并不在我们直接掌控之下。
• Our value-guided committed actions, however small, have the potential of benefiting many others.
  我们的以价值为导向的承诺的行动，虽然很细微，但有潜力造福众人。
• If we work individually and collectively at both individual and systemic levels, we can improve the collective wellbeing of everyone.
  如果我们在个人以及系统层次上付出个人的和集体的努力，我们就能提升所有人的公共幸福及健康。

Materials 教學用具

• Three Things I Did Today Worksheet “今天我做的三件事”工作表
• Flipchart and marker 夹纸白板和马克笔

Instructions & Sample Script 指导及示例文稿

1. Introduction – “This exercise helps us reflect on how we are interrelated with one another.”
   引言：“本次练习帮助我们反思，我们是怎样各自相互关联的。”
2. Distribute worksheet and give directions – “For part A, we invite you to write down 3 ordinary things you did today. It can be things like brushing you hair, having a cup of tea, or taking the transit here. For part B, pick one of the 3 activities and reflect on resources, people, infrastructures, systems, or policies that make that one activity possible. It does not have to be exhaustive. You have 5 minutes for this.” Read an example from the worksheet.
   分发工作表并给出指示：“在第一部分，我们邀请你写下今天你做的三件日常事件。比如：你梳了头发，喝了杯茶，或者坐公交来到这里。在第二部分，从三件事情中挑出一件，反思一下是哪些资源、人员、设施、系统或者政策才使得这件事情成为可能。列出的不用完备。你有5分钟的时间。”在工作表中挑一个例子朗读。
3. Diagram – “Now, for Part C, please draw out the relationships emanating from your selected action in the centre. As you branch out, use small circles for people and rectangles for non-human resources. You can put in any infrastructures, systems, or policies as larger enveloping ovals in the background. It does not have to be exhaustive. You have 5 minutes for this. Just see how much you can come up with.” Draw an example on the flipchart as below.
   关系示意图：“现在，在第三部分，将你选择的事情放在中心，由此画出从该事情出发而产生的相互关系。在画分支的时候，用圆圈表示人员，用方格表示非人力资源。你可以画一个大一点的椭圆作为背景，填入所有的设施、系统或政策。图表不用完整。你有五分钟的时间。”在夹纸像如下这样白板上画一个。

4. Debriefing. “Would anyone like to share what you came up with? What did you observe? In drawing out the relationships, what did you discover? What does this inspire you to do?”
   小结。“有谁愿意分享你的结果？你观察到了什么？在画出相互关系的时候，你发现了什么？这又激励你要去做些什么？”

Debriefing & Sample Scripts 总结和示范文稿

Interdependence 相互依存

• “Sometimes, we may come to believe in an ‘independent self’ – especially when some sociocultural forces promote this. Yet, when we reflect on any single simple action, it becomes apparent that it is contingent on us being connected directly and indirectly to many other people, even those we do not consider part of our friends, families, or ‘in-group’ network. We are actually connected to countless people, far and wide and from present to the past. This realization can decrease our sole focus on ourselves and gain an appreciation and gratitude of others. For some of us, this may help decrease the sense of isolation, alienation, and abandonment – because we never are truly disconnected from humanity. And, if we are this connected, others’ problems are part of ours too. As we learn about self-as-context and loosen our fusion with self concepts, the next challenge is to also flexibly being able to let go of the rigid concept of ‘I’ vs ‘not I’… and ‘us’ vs ‘them’. Compassion and our sense of social responsibility will become readily apparent.”
  “有时，我们可能会相信‘独立的自我’ – 特别是当某些社会文化力量宣扬这一点时。然而，当我们反思任何单一的简单行动时，就很明显看出，它决定于我们那些直接或间接地与许多其他人的联系，即使我们从未觉得那人是我们的朋友、家人或“小团体内”的人际网络中的人。事实上，我们与无数人，从过去到现在一直都有广泛联系。这种理解可以让我们减少对自己的单独关注，并增加对他人的欣赏和感激。对于我们当中的一些人来说，这可能有助于减少孤立感、疏离感和遗弃感——因为我们从未真正脱离人性。而且，如果我们这样保持相互连接，其他人的问题也成了我们的一部分问题。当我们了解以己为景并放松与自我概念的融合时，接下来的挑战是能够灵活地放下“我”与“非我”……以及“我们”与“他们”的僵化概念。慈悲心和我们的社会责任感将变得显而易见。”

Appreciation of systemic factors 评价系统因素

• “In any civilization, there are systems, structures, and policies that facilitate our everyday living. These are just some of the many things in our lives not directly under our control. This realization can decrease our tendency to blame or make simple attributions to ourselves, others, or even certain groups of people.”
  在任何文明中，都有协调我们日常生活的系统、结构和政策。这些只是我们生活中无数事情中的一部分，而且不被我们直接控制。这种认识可以减少我们对自己、他人甚至某些人群的责备或简单归类的倾向。“

Pay it forward 把爱传出去

• “If we are all interconnected as people and through systems, every action that we take, small or big, has an impact on others and the system. In chaos theory, this is called the Butterfly Effect – the flap of a butterfly wing far away may be related to a storm weeks later. So we need not worry so much about immediate outcomes as long as we are committed to our values in our action. All of us have the power towards advancing everyone’s wellbeing, which is ultimately all interconnected, even if our efforts are not immediately noticeable.”
  “如果同为人类，我们都是在体系内互相有关联的人，那么我们采取的每一项行动，无论大小，都会对他人及体系产生影响。在混沌理论中，这被称为蝴蝶效应——远方的蝴蝶扇动翅膀可能与几周后的暴风雨有关联。因此，只要我们在行动中坚守我们的价值观，我们就不必过于担心即时结果。我们所有人都有能力提升每个人的幸福安康，即使我们的努力不会马上被注意到，但最终所有一切都是相互关联的。”

Working together and at multiple levels 在多层面上共同工作

• “To contribute to the community, we can take action at multiple levels, both individual and systemic. As we contribute our talents and utilize the roles that we can play, our collective committed action, guided by our collective values, can better the community.”
  “我们可以在个人和体系里的多个层面采取行动，来为社区做贡献。当我们奉献自己的才能并扮好我们的角色时，我们在集体价值观的指导下所采取的集体承诺的行动可以让我们的社区变得更好。”

Specific Application 具体应用

• Stigma – “How can we apply this exercise to decrease stigma and improve our collective mental health and wellbeing? What systems or polices may be needed?”
  污名化 – “我们如何应用这项练习来减少污名化，并改善我们共同的心理健康和幸福感？可能还需要哪些体系或政策？“

References 参考

Wong, J. P. (2011). Understanding Interbeing: Socio-ecological Approaches in Health Promotion. Lecture in Community Health Nursing, Ryerson University (unpublished).