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平息内心的失望声音
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2022-09-29 青岛若水心里咨询有限公司
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<p class="MsoNormal" style="text-align:left;margin:0cm 0cm 0pt;mso-margin-top-alt:auto;mso-margin-bottom-alt:auto;mso-pagination:widow-orphan;mso-outline-level:1;" align="left">
<span style="font-size:37pt;font-family:宋体;color:#2c2d30;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:Arial;mso-font-kerning:18.0pt;">平息内心的失望声音</span><SPAN lang=EN-US style="FONT-SIZE: 37pt; FONT-FAMILY: " Arial?,?sans-serif?;color:#2c2d30;mso-font-kerning:18.0pt;mso-fareast-font-family:宋体;?><?xml:namespace prefix = "o" ns = "urn:schemas-microsoft-com:office:office" /><o:p></o:p></span>
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<SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: " Arial?,?sans-serif?;color:#2c2d30;mso-font-kerning:0pt;mso-fareast-font-family:宋体;?><o:p> </o:p></span>
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<p class="MsoNormal" style="text-align:left;margin:0cm 0cm 7.9pt;mso-pagination:widow-orphan;mso-outline-level:3;" align="left">
<span style="font-size:11.5pt;font-family:宋体;text-transform:uppercase;color:#2c2d30;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:Arial;mso-font-kerning:0pt;">关键点</span><SPAN lang=EN-US style="FONT-SIZE: 11.5pt; FONT-FAMILY: " Arial?,?sans-serif?;text-transform:uppercase;color:#2c2d30;mso-font-kerning:0pt;mso-fareast-font-family:宋体;?><o:p></o:p></span>
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<ul type="disc">
<li class="MsoNormal" style="color:#2c2d30;text-align:left;margin:0cm 0cm 10.55pt;mso-margin-top-alt:auto;mso-pagination:widow-orphan;mso-list:l0 level1 lfo1;tab-stops:list 36.0pt;">
<span style="font-size:16pt;font-family:宋体;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:Arial;mso-font-kerning:0pt;">大多数人在脑海中不断地闲聊，接受自己的观点为事实，接受自己的信仰为福音。</span><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: " Arial?,?sans-serif?;mso-font-kerning:0pt;mso-fareast-font-family:宋体;?><o:p></o:p></span>
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<li class="MsoNormal" style="color:#2c2d30;text-align:left;margin:0cm 0cm 10.55pt;mso-margin-top-alt:auto;mso-pagination:widow-orphan;mso-list:l0 level1 lfo1;tab-stops:list 36.0pt;">
<span style="font-size:16pt;font-family:宋体;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:Arial;mso-font-kerning:0pt;">一个人的情绪反应来自他们如何解释生活事件，而不是来自事件本身。</span><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: " Arial?,?sans-serif?;mso-font-kerning:0pt;mso-fareast-font-family:宋体;?><o:p></o:p></span>
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<li class="MsoNormal" style="color:#2c2d30;text-align:left;margin:0cm 0cm 0pt;mso-margin-top-alt:auto;mso-pagination:widow-orphan;mso-list:l0 level1 lfo1;tab-stops:list 36.0pt;">
<span style="font-size:16pt;font-family:宋体;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:Arial;mso-font-kerning:0pt;">反驳自我陈述或接受可以帮助一个人管理令人不安的想法。</span><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: " Arial?,?sans-serif?;mso-font-kerning:0pt;mso-fareast-font-family:宋体;?><o:p></o:p></span>
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<p class="MsoNormal" style="background:#f5f7f9;text-align:left;margin:0cm 0cm 0pt;mso-pagination:widow-orphan;" align="left">
<SPAN lang=EN-US style="FONT-SIZE: 11.5pt; FONT-FAMILY: " Arial?,?sans-serif?;color:#8a8d96;mso-font-kerning:0pt;mso-fareast-font-family:宋体;?><o:p> </o:p></span>
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<p class="MsoNormal" style="text-align:left;margin:0cm 0cm 21.05pt;mso-pagination:widow-orphan;" align="left">
<span style="font-size:16pt;font-family:宋体;color:#2c2d30;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:Arial;mso-font-kerning:0pt;">当没有人在听的时候，你对自己说什么？你是否对自己说话有意义，用你内心的言语来为今天的挑战做准备？还是你的自言自语让你失望？或者你可能不愿意承认你在自言自语，把它当作行为受到干扰的迹象（只有当你将</span><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: " Arial?,?sans-serif?;color:#2c2d30;mso-font-kerning:0pt;mso-fareast-font-family:宋体;?><a title="今日心理学着眼于内心的声音" href="https://www.psychologytoday.com/us/basics/self-talk"><span lang="EN-US" style="text-decoration:none;font-family:宋体;color:#2c2d30;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;text-underline:none;"><span lang="EN-US">内心声音</span></span></a></span><span style="font-size:16pt;font-family:宋体;color:#2c2d30;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:Arial;mso-font-kerning:0pt;">的来源归因于外部来源时，才会出现干扰行为，例如</span><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: " Arial?,?sans-serif?;color:#2c2d30;mso-font-kerning:0pt;mso-fareast-font-family:宋体;?>“</span><span style="font-size:16pt;font-family:宋体;color:#2c2d30;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:Arial;mso-font-kerning:0pt;">听到的声音</span><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: " Arial?,?sans-serif?;color:#2c2d30;mso-font-kerning:0pt;mso-fareast-font-family:宋体;?>”</span><span style="font-size:16pt;font-family:宋体;color:#2c2d30;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:Arial;mso-font-kerning:0pt;">。）</span><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: " Arial?,?sans-serif?;color:#2c2d30;mso-font-kerning:0pt;mso-fareast-font-family:宋体;?><o:p></o:p></span>
</p>
<p class="MsoNormal" style="text-align:left;margin:0cm 0cm 21.05pt;mso-pagination:widow-orphan;" align="left">
<span style="font-size:16pt;font-family:宋体;color:#2c2d30;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:Arial;mso-font-kerning:0pt;">我们都在自言自语，在我们脑海中的回音室里闲聊。在没有其他人在听的情况下，我们与自己进行的这些私人对话中，我们在自己的私人法庭上扮演陪审员的角色，对自己和他人作出判断，在不传唤任何证人的情况下散布不平衡的正义概念，或者在法庭上批判性地审查事实手，或提供任何反驳的论点。有人说，人们最难做的事情就是不同意自己的观点。我们只是接受我们的观点为事实，我们的信仰为福音，接受我们的想法和信仰的表面价值。</span><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: " Arial?,?sans-serif?;color:#2c2d30;mso-font-kerning:0pt;mso-fareast-font-family:宋体;?><o:p></o:p></span>
</p>
<p class="MsoNormal" style="text-align:left;margin:0cm 0cm 21.05pt;mso-pagination:widow-orphan;" align="left">
<span style="font-size:16pt;font-family:宋体;color:#2c2d30;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:Arial;mso-font-kerning:0pt;">自言自语可以成为解决问题、排练未来行动、整理生活选择和回顾当天发生的事件以及为下一次做准备的有用工具。但是我们中的许多人都有一个健谈的头脑，不知道什么时候该闭嘴，并且支配着我们的头脑，用不适合最咸的水手的自我导向的倒钩、贬低、怀疑和诅咒语来戳我们。</span><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: " Arial?,?sans-serif?;color:#2c2d30;mso-font-kerning:0pt;mso-fareast-font-family:宋体;?><o:p></o:p></span>
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<p class="MsoNormal" style="text-align:left;margin:0cm 0cm 21.05pt;mso-pagination:widow-orphan;" align="left">
<span style="font-size:16pt;font-family:宋体;color:#2c2d30;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:Arial;mso-font-kerning:0pt;">你是否正在与内心的声音作斗争，这些声音会让你陷入精神泥潭？我相信我们中没有一个人天生就带有负面的声音。如果你有幸在一个安全、充满爱和支持的家庭中长大，你可能会发现练习自我接纳和自我同情是很自然的，把你的错误和失望当作针孔，而不是对你</span><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: " Arial?,?sans-serif?;color:#2c2d30;mso-font-kerning:0pt;mso-fareast-font-family:宋体;?><a title="今日心理学着眼于自尊" href="https://www.psychologytoday.com/us/basics/self-esteem"><span lang="EN-US" style="text-decoration:none;font-family:宋体;color:#2c2d30;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;text-underline:none;"><span lang="EN-US">的自尊心</span></span></a></span><span style="font-size:16pt;font-family:宋体;color:#2c2d30;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:Arial;mso-font-kerning:0pt;">造成打击</span><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: " Arial?,?sans-serif?;color:#2c2d30;mso-font-kerning:0pt;mso-fareast-font-family:宋体;?>. </span><span style="font-size:16pt;font-family:宋体;color:#2c2d30;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:Arial;mso-font-kerning:0pt;">但是，如果您从未感到被需要、被爱或被重视，那么您可能已经开始内化他人的负面声音，就像陈旧的旧剧本或某种腐败的大脑代码一样在您的脑海中重播它们。</span><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: " Arial?,?sans-serif?;color:#2c2d30;mso-font-kerning:0pt;mso-fareast-font-family:宋体;?><o:p></o:p></span>
</p>
<p class="MsoNormal" style="text-align:left;margin:0cm 0cm 21.05pt;mso-pagination:widow-orphan;" align="left">
<span style="font-size:16pt;font-family:宋体;color:#2c2d30;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:Arial;mso-font-kerning:0pt;">如果你有一个喋喋不休的头脑，不断地让你失望，你可以采取一些步骤来平息内心的反对者。以下是一些您可能会发现有助于平息烦躁情绪的步骤：</span><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: " Arial?,?sans-serif?;color:#2c2d30;mso-font-kerning:0pt;mso-fareast-font-family:宋体;?><o:p></o:p></span>
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<p class="MsoNormal" style="text-align:left;margin:0cm 0cm 21.05pt;mso-pagination:widow-orphan;mso-outline-level:3;" align="left">
<SPAN lang=EN-US style="FONT-SIZE: 19.5pt; FONT-FAMILY: " Arial?,?sans-serif?;color:#2c2d30;mso-font-kerning:0pt;mso-fareast-font-family:宋体;?>1. </span><span style="font-size:19.5pt;font-family:宋体;color:#2c2d30;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:Arial;mso-font-kerning:0pt;">与自己对话。</span><SPAN lang=EN-US style="FONT-SIZE: 19.5pt; FONT-FAMILY: " Arial?,?sans-serif?;color:#2c2d30;mso-font-kerning:0pt;mso-fareast-font-family:宋体;?><o:p></o:p></span>
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<p class="MsoNormal" style="text-align:left;margin:0cm 0cm 21.05pt;mso-pagination:widow-orphan;" align="left">
<span style="font-size:16pt;font-family:宋体;color:#2c2d30;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:Arial;mso-font-kerning:0pt;">当一个消极的想法进入你的脑海时，评估证据。手头的事实是否支持令人不安的想法？还是他们挑战其准确性或有效性？这种想法或信念是否会被夸大、扭曲、片面或对自己不公平？您是否将自己的标准与适用于其他人的标准不同？你是否绝对相信（真的毫无疑问地相信）你对自己说的话是唯一可能的思考方式？思考很容易，但重新思考很难。重新思考最困难的事情之一就是想出另一种思考方式。但是因为有些东西很难，并不意味着它遥不可及。</span><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: " Arial?,?sans-serif?;color:#2c2d30;mso-font-kerning:0pt;mso-fareast-font-family:宋体;?><o:p></o:p></span>
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<p class="MsoNormal" style="text-align:left;margin:0cm 0cm 21.05pt;mso-pagination:widow-orphan;mso-outline-level:3;" align="left">
<SPAN lang=EN-US style="FONT-SIZE: 19.5pt; FONT-FAMILY: " Arial?,?sans-serif?;color:#2c2d30;mso-font-kerning:0pt;mso-fareast-font-family:宋体;?>2. </span><span style="font-size:19.5pt;font-family:宋体;color:#2c2d30;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:Arial;mso-font-kerning:0pt;">对自己讲道理。</span><SPAN lang=EN-US style="FONT-SIZE: 19.5pt; FONT-FAMILY: " Arial?,?sans-serif?;color:#2c2d30;mso-font-kerning:0pt;mso-fareast-font-family:宋体;?><o:p></o:p></span>
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<p class="MsoNormal" style="text-align:left;margin:0cm 0cm 21.05pt;mso-pagination:widow-orphan;" align="left">
<span style="font-size:16pt;font-family:宋体;color:#2c2d30;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:Arial;mso-font-kerning:0pt;">每当负面想法在您的脑海中回荡时，请用理性的反驳陈述代替，尤其是引发负面情绪反应的想法，例如</span><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: " Arial?,?sans-serif?;color:#2c2d30;mso-font-kerning:0pt;mso-fareast-font-family:宋体;?><a title="今日心理学着眼于抑郁症" href="https://www.psychologytoday.com/us/basics/depression"><span lang="EN-US" style="text-decoration:none;font-family:宋体;color:#2c2d30;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;text-underline:none;"><span lang="EN-US">抑郁</span></span></a></span><span style="font-size:16pt;font-family:宋体;color:#2c2d30;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:Arial;mso-font-kerning:0pt;">、</span><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: " Arial?,?sans-serif?;color:#2c2d30;mso-font-kerning:0pt;mso-fareast-font-family:宋体;?><a title="今日心理学着眼于愤怒" href="https://www.psychologytoday.com/us/basics/anger"><span lang="EN-US" style="text-decoration:none;font-family:宋体;color:#2c2d30;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;text-underline:none;"><span lang="EN-US">愤怒</span></span></a></span><span style="font-size:16pt;font-family:宋体;color:#2c2d30;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:Arial;mso-font-kerning:0pt;">、</span><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: " Arial?,?sans-serif?;color:#2c2d30;mso-font-kerning:0pt;mso-fareast-font-family:宋体;?><a title="今日心理学着眼于焦虑" href="https://www.psychologytoday.com/us/basics/anxiety"><span lang="EN-US" style="text-decoration:none;font-family:宋体;color:#2c2d30;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;text-underline:none;"><span lang="EN-US">焦虑</span></span></a></span><span style="font-size:16pt;font-family:宋体;color:#2c2d30;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:Arial;mso-font-kerning:0pt;">、担心或</span><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: " Arial?,?sans-serif?;color:#2c2d30;mso-font-kerning:0pt;mso-fareast-font-family:宋体;?><a title="今日心理学着眼于内疚" href="https://www.psychologytoday.com/us/basics/guilt"><span lang="EN-US" style="text-decoration:none;font-family:宋体;color:#2c2d30;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;text-underline:none;"><span lang="EN-US">内疚</span></span></a></span><span style="font-size:16pt;font-family:宋体;color:#2c2d30;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:Arial;mso-font-kerning:0pt;">。我们的情绪反应源于我们如何解释生活事件，而不是事件本身。</span><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: " Arial?,?sans-serif?;color:#2c2d30;mso-font-kerning:0pt;mso-fareast-font-family:宋体;?><o:p></o:p></span>
</p>
<p class="MsoNormal" style="text-align:left;margin:0cm 0cm 21.05pt;mso-pagination:widow-orphan;" align="left">
<span style="font-size:16pt;font-family:宋体;color:#2c2d30;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:Arial;mso-font-kerning:0pt;">如果有人对你不尊重，你可能会感到愤怒，或者只是放手而不会生气，把它当作人们有时会变得麻木不仁或不公平的另一个例子。你的反应取决于你如何评估情况，而不是情况本身。如果你不小心把咖啡洒了，你可以低声咕哝几句，然后放手，同时伸手去拿纸巾来收拾残局。</span><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: " Arial?,?sans-serif?;color:#2c2d30;mso-font-kerning:0pt;mso-fareast-font-family:宋体;?><o:p></o:p></span>
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<span style="font-size:16pt;font-family:宋体;color:#2c2d30;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:Arial;mso-font-kerning:0pt;">对你有用的东西（说</span><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: " Arial?,?sans-serif?;color:#2c2d30;mso-font-kerning:0pt;mso-fareast-font-family:宋体;?>“</span><span style="font-size:16pt;font-family:宋体;color:#2c2d30;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:Arial;mso-font-kerning:0pt;">我有这个</span><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: " Arial?,?sans-serif?;color:#2c2d30;mso-font-kerning:0pt;mso-fareast-font-family:宋体;?>”</span><span style="font-size:16pt;font-family:宋体;color:#2c2d30;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:Arial;mso-font-kerning:0pt;">或</span><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: " Arial?,?sans-serif?;color:#2c2d30;mso-font-kerning:0pt;mso-fareast-font-family:宋体;?>“</span><span style="font-size:16pt;font-family:宋体;color:#2c2d30;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:Arial;mso-font-kerning:0pt;">我以前经历过这个并且可以再次经历它</span><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: " Arial?,?sans-serif?;color:#2c2d30;mso-font-kerning:0pt;mso-fareast-font-family:宋体;?>”</span><span style="font-size:16pt;font-family:宋体;color:#2c2d30;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:Arial;mso-font-kerning:0pt;">）可能会与另一个平淡无奇。对自己重复两次、三次或更多次的反驳声明，默默地，或者如果没有其他人在耳边，也可以大声地重复。养成与自己对话的习惯，冷静而理性地拒绝冒犯性的想法。</span><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: " Arial?,?sans-serif?;color:#2c2d30;mso-font-kerning:0pt;mso-fareast-font-family:宋体;?><o:p></o:p></span>
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<SPAN lang=EN-US style="FONT-SIZE: 19.5pt; FONT-FAMILY: " Arial?,?sans-serif?;color:#2c2d30;mso-font-kerning:0pt;mso-fareast-font-family:宋体;?>3. </span><span style="font-size:19.5pt;font-family:宋体;color:#2c2d30;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:Arial;mso-font-kerning:0pt;">顺其自然。</span><SPAN lang=EN-US style="FONT-SIZE: 19.5pt; FONT-FAMILY: " Arial?,?sans-serif?;color:#2c2d30;mso-font-kerning:0pt;mso-fareast-font-family:宋体;?><o:p></o:p></span>
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<p class="MsoNormal" style="text-align:left;margin:0cm 0cm 21.05pt;mso-pagination:widow-orphan;" align="left">
<span style="font-size:16pt;font-family:宋体;color:#2c2d30;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:Arial;mso-font-kerning:0pt;">你不需要抵制一个令人不安的想法来减轻它的情绪影响。你可以采取一种接受的态度，让消极的想法只是通过你的意识而不把它放在心上。一个念头只是一种短暂的心理体验，除了你赋予它的力量之外，对你没有任何力量。它不是癌症，不是中风，也不是你无法控制的其他一百次生命危机。虽然您无法直接控制脑海中突然出现的想法，但您确实可以控制对它们的反应方式。</span><SPAN lang=EN-US style="FONT-SIZE: 13pt; FONT-FAMILY: " Arial?,?sans-serif?;font-variant:small-caps;color:#999999;mso-font-kerning:0pt;mso-fareast-font-family:宋体;?><o:p></o:p></span>
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<p class="MsoNormal" style="text-align:left;margin:0cm 0cm 21.05pt;mso-pagination:widow-orphan;" align="left">
<span style="font-size:16pt;font-family:宋体;color:#2c2d30;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:Arial;mso-font-kerning:0pt;">在你的脑海中想象这个令人不安的想法就像一片树叶顺着河流飘落。想象它漂浮在你的意识中并被潮流带走。当它飘过时，把你的</span><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: " Arial?,?sans-serif?;color:#2c2d30;mso-font-kerning:0pt;mso-fareast-font-family:宋体;?><a title="今日心理学着眼于注意力" href="https://www.psychologytoday.com/us/basics/attention"><span lang="EN-US" style="text-decoration:none;font-family:宋体;color:#2c2d30;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;text-underline:none;"><span lang="EN-US">注意力</span></span></a></span><span style="font-size:16pt;font-family:宋体;color:#2c2d30;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:Arial;mso-font-kerning:0pt;">引向更有用的事情，比如在你一直推迟的书房里思考那个项目，整理你的联系人列表，或者做任何事情来把你的注意力从内心的杂乱无章的想法上转移开。我们可以</span><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: " Arial?,?sans-serif?;color:#2c2d30;mso-font-kerning:0pt;mso-fareast-font-family:宋体;?><a title="今日心理学着眼于智慧" href="https://www.psychologytoday.com/us/basics/wisdom"><span lang="EN-US" style="text-decoration:none;font-family:宋体;color:#2c2d30;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;text-underline:none;"><span lang="EN-US">通过</span></span></a></span><span style="font-size:16pt;font-family:宋体;color:#2c2d30;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:Arial;mso-font-kerning:0pt;">说，顺其自然。</span><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: " Arial?,?sans-serif?;color:#2c2d30;mso-font-kerning:0pt;mso-fareast-font-family:宋体;?><o:p></o:p></span>
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<p class="MsoNormal" style="text-align:left;margin:0cm 0cm 21.05pt;mso-pagination:widow-orphan;" align="left">
<span style="font-size:16pt;font-family:宋体;color:#2c2d30;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:Arial;mso-font-kerning:0pt;">你不应该浪费精神能量试图控制你头脑中转瞬即逝的内容，尽管那可能是徒劳的。你能控制的是你如何回应你的想法。你可以让他们按下你的情绪按钮，或者只是通过。您可以让令人不安的想法继续前进，或者轻轻地将它们推到门外。或者用合理的替代品代替它们。</span><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: " Arial?,?sans-serif?;color:#2c2d30;mso-font-kerning:0pt;mso-fareast-font-family:宋体;?><o:p></o:p></span>
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<p class="MsoNormal" style="text-align:left;margin:0cm 0cm 21.05pt;mso-pagination:widow-orphan;" align="left">
<span style="font-size:16pt;font-family:宋体;color:#2c2d30;mso-ascii-font-family:Arial;mso-hansi-font-family:Arial;mso-bidi-font-family:Arial;mso-font-kerning:0pt;">总之，我们可以说自己很傻，也可以说自己理智。理智的自我对话可以帮助我们应对令人不安的情绪状态，例如恐惧、焦虑、内疚、愤怒和抑郁。将一个令人不安的想法变成一个明智的想法只需要一分钟，而不是真正的想法。</span><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: " Arial?,?sans-serif?;color:#2c2d30;mso-font-kerning:0pt;mso-fareast-font-family:宋体;?><o:p></o:p></span>
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