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


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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


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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


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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


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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


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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


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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


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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


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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


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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


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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


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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






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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