告别心理医生，9招助你走出消极

你是否会因为消极的想法而感到疲惫呢？

Are you tired of negative thoughts

是否总是在思考你不完美的地方呢？

always thinking of your imperfections

是不是常担心事态恶化呢？

constantly thinking something will go wrong

比如 没有人喜欢你呀

that no one loves you

是否会在批评中逐渐发狂

losing your mind over criticism

一直说自己是个毫无价值的、无用的废材

spending hours telling yourself howworthless you are

并将自己与他人的生活作比较

and comparing your life to others

你是否会因悲观的想法而错失良机

are you missing out on opportunities

due to your pessimistic thoughtsis your life spiraling down due to this

是因为你的生活深陷在漩涡之中吗

今天

today

我想从心理学的角度来解释

I would like to explain from a psychologypoint of view

消极想法是如何影响你的

how negative thingking affects you

当你总是消极思考时，你的大脑的运作会变慢

when you think pessimistically all the timeyour brain slows down

并且降低你小脑的活跃度

and decreases activity in the cerebellum

当小脑运作变慢时

when the cerebellum slows down

你将在解决问题上产生困难

you will have difficulties solving problems

另一个受影响的区域是大脑额叶

another area that becomes affected is thefrontal lobe

它会根据你关注的是什么

because it decides what is important

而决定什么是最重要的

according to what you pay most attention to

因此，将会有更多的神经元来支持你的消极情绪

therefore more neurons will be created tosupport your negativity

丘脑也会感知到你的消极想法

the thalamus also perceives your negativethinking

问题就在于丘脑它无法分辨

the problem is that the thalamus can notdifferentiate

消极想法与危险之间的区别

negative thoughts from danger

升高你的血压 并影响你的心情

increasing your blood pressure andaffecting your mood

当你想太多时 压力油然而生

when stress is produced from overthinking

它会增加你患精神疾病的可能性

it can increase your chances to developmental illnesses

如 抑郁症 焦虑症和人格缺陷

like depression anxiety and personalitydisorders

不仅如此 它还会影响我们的身体健康 例如

not only that but it can also affect ourhealth in ways such as

头痛 消化问题 增重

headaches digestive problems weight gain

肌肉和颚绷紧 性欲减退

muscle and jaw tension decreased sex drive

背痛 疲劳 降低自身免疫

back pain fatigue lowering the immunesystem

并且还会影响血糖

and affecting blood sugar

但是别担心

but don not worry

幸运的是，大脑可以通过训练拥有自我修复的能力

thankfully the brain has the capacity torewire through training

可以用积极的想法来取代消极的想法

this can be done byreplacing negativethoughts with positive ones

说起来容易做起来难

this is easier said than done

这需要大量的练习与耐心去控制你的那些消极想法

it will take practice and lots of patienceto control your pessimistic thinking

01

留意你的身体语言

notice your body language

你睡觉时候是否会磨牙

are you grinding your teeth

你的肩部和肌肉是否紧张

are your muscles and shoulders tense

你有背部和颈部疼痛吗

do you have back and neck pain

你的双手是放松的还是握成了拳头

are your hands relaxed or in a fist

你是否会皱眉头

are you frowning

这是很重要，因为你的身体会告诉你

this is important because your body cantell you

关于你精神状态的很多信息

a lot about your mental state

身体放松，然后你的内心也会随之放松下来

relax your body and then you can calm yourmind

02

学会自我肯定

use affirmations

自我肯定是你对自己说一些

affirmations are statements that you tellyourself

能激励和影响自己身体状态的话语

to motivate and influence your mind andbody

你可以在网上查阅或是买一本每日自我肯定的书

you can look these up online or buy a dailyaffirmation book

然后读其中一个，并一整天都重复它

and read one repeating it throughout theday

例子有

examples of these are

我充满着积极的想法

I am filled with positive thoughts

我对生活中的积极性表示欢迎

I welcome positivity in my life

今天是崭新的一天，充满新的机会

today is a new day a new opportunity

我原谅自己以前的过错

I forgive myself for past mistakes

03

冥想

mindfulness

集中注意力在你的想法上

be conscious of your thoughts

见证它们，并依据样子给它们取名字

witness them and give them names orphysical appearances

然后对它们说：NO

then say no

让它们走

and let them go

这小技巧对我有很大的帮助

this trick helped me immensely

因为我可以通过观察

because I could identify

来识别消极的想法

negative thoughts through observation

我会注意到它们刚才带给我的感受

I noticed how they were making me feel

然后通过给它们的名字让它们离开

and by giving them names I was able to letthem go

04

知道自己的底线

know your triggers

注意是什么影响着你的想法

pay attention to what affects your thinking

它可能是一段过往

could it be a past situation

一段糟糕的亲密关系

a bad relationship

我坐下来，并把所有

I personally sat down and wrote everything

我认为会引发我消极的事情

I believed to trigger my negativity

然后试着去做点什么

and then did something about it

例如：我总被一群对我的想法没有任何好处的人包围着

for example I was surrounded by people whoget no good to my thinking

所以，我离他们远远的

so I stayed away from them

05

分散自己的注意力

distract yourself

看场电影、玩电子游戏、看搞笑小视频、徒步旅行

watch a movie play a video game watch funnyvideos go on a hike

做任何能让你觉得开心的事情

basically anything that entertains you

我喜欢看碟片，在听音乐时填涂色本

I love Netflix and two-color while I listento music

这样做可以让内心变得平静下来

the purpose of this is to quiet your mindfor a while

直到你放松下来，并能更好的处理你的想法

until you and are able to handle your thinkingbetter

06

找一个能够信任的人

find a trustful person

他可以是朋友、伴侣、家人、老师或者心理咨询师

it can be a friend partner teacher orcounselor

任何愿意聆听你并给你提出意见的人

anyone who is willing to listen to you andgive you their point of view

我自己有三个能够信任的朋友，我可以告诉他们我内心的想法

I personally have three trustful friendswho I can tell what is on my mind

然后他们也会积极的思考

and they will help me think more positively

因为他们与我立场不同，正所谓的当局者迷，旁观者清

because they are seeing my situation from adifferent point of view

07

健身

exercise

也许你已经听得耳朵都长茧了

you may hear this all the time

但老实说，这确实有助于减少我的消极想法

but honestly this has helped diminish mynegative thoughts

当你运动时，你会释放内啡呔这种物质

when you exercise you release endorphins

这是一种使你焕发活力，调节你负面想法的化学物质

which are chemicals that energize you andmoderate your bad thoughts

我在清晨散步、慢跑

I go on a walk and jog early in the morning

这有助于我以积极的心态开始我一天的生活

this boosts me to start my day with apositive mind

08

与镜中的自己对话

self-talk using a mirror

这件事听上去也许很蠢

this one may be silly

但我还是感激它让我能更自信地去克服压力

but thanks to it I have the confidence toovercome stressful thoughts

我看着镜中的自己

I look at myself in the mirror

告诉自己一些美好的事 如

and tell myself good things like

我真漂亮啊、一切都会好起来的

I am beautiful or it will all be okay

我发现这样与镜中的自己对视很给力

I find it powerful to look at myself in theeyes

09

好好聊天，留心不要误读

have a good talk be aware of misreading

任何情况下误读都会引发消极的想法

misreading any situation could provokenegative thoughts

例如

for example

如果你给朋友打电话并发现他们没有回电

if you call a friend and they haven‘t called back

请不要妄下结论

don‘t drawconclusions

这也许是他们太忙了 或者那时候实在是没心情和你说话

it could be that they are busy or simplynot in the mood to talk at that time

我好不容易才认识到这一点

I learned this the hard way

在大部分时间里

the majority of the time

我的脑袋里充满了被我曲解的想法

I created situations in my mind that weredistorted

不要把你的想法应用于他人身上

don‘t apply yourperspectives to someone else

这是很重要的一点

this one is very important

每个人都有不一样的想法 和 处理情况的方式

each of us has different perspectives andways of handing situations

例如

for example

你是否会想 他们为什么要说这个啊

if you think why did they say that

我是绝对不会说这些的

that‘s something Iwouldn‘t havesaid

如此一来你只会给自己带来消极的想法罢了

you will only bring negativity into yourthoughts

我希望这些小贴士能够帮到你 就像当初帮我一样

well I hope these tips can help you as muchas they‘ve helped me

请记住 你的思维不会很快发生改变

keep in mind that you are thinking won‘t change quickly

这不仅需要时间还需要训练

it will take time and discipline

如果你觉得你的心理健康因消极的想法而变得特别糟糕的话

if you feel that your mental health isgetting worse due to negative thoughts

那么也许一个心理咨询师

then maybe a counselor

或者心理医生能够帮助到你

or therapist can help you as well

祝大家能够快乐的思考

happy thinking