情绪既不是敌人，也不是朋友
<div class="wx_rich_media_content" id="jsWxContainer"><p style="line-height: 100%;"><span style="font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; font-size: 15px; letter-spacing: 0.544px; color: rgb(34, 34, 34); text-align: justify;">如果你去看心理医生，一开始他（她）就会问你，你希望从这个过程中获得什么。</span><br></p><p style="text-align: center;"><span class="wxart_image" wx-style="display:inline-block;width: 285px;height: 160px;"></span></p><section style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="color: rgb(63, 63, 63);"><strong><span style="font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif;font-size: 15px;letter-spacing: 0.544px;">大多数人都会提到情绪</span></strong></span><span style="font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif;font-size: 15px;letter-spacing: 0.544px;">——他们想要摆脱痛苦的或不愉快的情绪，同时希望能再次找回自己失去的愉快和平静的情绪。</span><br></section><section style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif;font-size: 15px;letter-spacing: 0.544px;"><br></span></section><section style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><em><span style="font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif;letter-spacing: 0.544px;color: rgb(136, 136, 136);">有谁不想呢？</span></em></section><section style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><em><span style="font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif;letter-spacing: 0.544px;color: rgb(136, 136, 136);">我们都只想要幸福。</span></em></section><section style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><em><span style="font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif;letter-spacing: 0.544px;color: rgb(136, 136, 136);">他们觉得自己被痛苦的情绪支配着，只希望这些情绪能快点消失。</span></em><br></section><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><br></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;">但心理治疗并不是让情绪消失，而是教你怎样去改变与情绪的关系，接受情绪，关注情绪，看清楚情绪本来的样子，教你如何影响情绪，平息情绪。</span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><br></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><strong><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; color: rgb(255, 169, 0); box-sizing: border-box !important;">情绪既不是你的敌人，也不是你的朋友。</span></strong><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;">情绪之所以会出现，并非像人们说的那样，是因为你过于敏感，或是因为大脑神经紊乱。大脑需要解读你所生活的世界和你的身体，并赋予其意义，这才是情绪产生的原因。</span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;"><br></span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;">大脑先通过视觉、听觉等感官收集外部世界以及身体状况的信息，</span><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; text-decoration-line: underline; box-sizing: border-box !important;">比如心率、呼吸速率、激素水平与免疫功能，</span><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;">然后根据记忆中你曾体验过的感觉来解读现在发生的一切。所以，喝太多咖啡会引发心慌，严重时你会感到像是惊恐发作——心脏剧烈跳动、呼吸急促、手心冒</span><span style="font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif;font-size: 15px;letter-spacing: 0.544px;">汗。</span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif;font-size: 15px;letter-spacing: 0.544px;"><br></span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif;font-size: 15px;letter-spacing: 0.544px;">当身体的感觉与恐惧的感觉非常相像时，大脑得到的信息是：一切似乎都不太好，我受到了威胁，必须立刻做出反应。</span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><br></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;">如果每天早上醒来时能自主选择今天的心情，那该多好啊！</span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;"><br></span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="color: rgb(255, 169, 0);"><strong><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;">“我想要爱、快乐和兴奋，拜托啦！”</span></strong></span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;"><br></span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;">遗憾的是，事情没有那么简单。恰恰相反，情绪往往是突然出现的，没有触发点，我们根本无法控制会产生什么情绪，以及什么时候产生。我们所能做的，就是试图抗拒它们，屏蔽它们，努力让自己保持理性。</span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;"><br></span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;">但事实并非如此。</span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;"><br></span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;">虽然你不能触发情绪，但你可以影响自己的情绪状态，而且你对情绪的影响力比你以为的要大。这并不意味着你有情绪上的不适就是你的错，这只是说明我们可以学着对自己的幸福负责，并构建新的情感体验。</span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;"><br></span></p><p style="text-align: center;"><span class="wxart_image" wx-style="display:inline-block;width: 292px;height: 164px;"></span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;"></span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><br></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; font-size: 20px; box-sizing: border-box !important;">处理情绪的不当方式</span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;"><br></span></p><ul class="list-paddingleft-1" style="list-style-type: square;"><li><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="color: rgb(255, 169, 0);"><strong><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;">抗拒情绪</span></strong></span></p></li></ul><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;"><br></span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;">设想一下，你从沙滩上慢慢走到齐胸深的海水中，海浪拍打着你的身体，冲向海岸。如果你试图和海浪对抗，阻止它到达海岸，你就会发现海浪的力量有多么强大。它会把你猛烈地向后推，很快你就被海水包裹、淹没。无论你怎么扑腾、挣扎，下一波海浪也马上就会到来。</span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;"><br></span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;">当你接受了这个事实时，你就可以在海浪打来时集中精力，让头露出水面。</span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><br></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;">此时你仍然能感受到海浪的威力，它把你往上推，甚至会让你的双脚触不到底，但现在你是顺着水流的方向移动，你知道自己是安全的，很快就能回到沙滩。</span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><br></p><blockquote class="js_blockquote_wrap" data-type="2" data-url="" data-author-name="" data-content-utf8-length="106" data-source-title=""><section class="js_blockquote_digest"><p>处理情绪就像置身于海浪之中。</p><p><br></p><p>当你试图阻止情绪的发展，你很容易就会被情绪击倒，陷入困境。你只能挣扎着喘口气，冷静下来找到正确的出路。当你任由情绪“洗刷”你的身体时，情绪就会循着自然的规律，升起，达到顶峰，最后回落。</p></section></blockquote><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><br></p><p style="text-align: center;"><span class="wxart_image" wx-style="display:inline-block;width: 291px;height: 163px;"></span></p><p style="text-align: center;"><span class="wxart_image" wx-style="display:inline-block;width: 289px;height: 163px;"></span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><br></p><ul class="list-paddingleft-1" style="list-style-type: square;"><li><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="color: rgb(255, 169, 0);"><strong><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;">把情绪当成事实</span></strong></span></p></li></ul><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;"><br></span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;">情绪是真实的，但它不是事实。情绪并非来源于事情本身，而是来源于我们对事情的解读。情绪是大脑解读世界的一种尝试，是对身体感觉的表达。大脑通过感官和体验获得信息，构建情绪的概念，并引导之后的行为。</span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;"><br></span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;"><strong>感受不是事实，想法也不是。</strong>这也是认知行为疗法会对很多人有帮助的一部分原因，它能让你从想法和感受中后退一步，看清楚它们本来的样子——<strong>它们只是一种可能的视角。不是事情本身，而是对事情的认知导致了情绪。</strong></span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><br></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;">如果你知道感受和想法并不是事实，但仍然感到痛苦，那就有必要检查一下，看看你的情绪是不是现实的真实反映，其他的视角是否更有帮助。如果你把当下的感受和情绪看成事实，那它们就会决定你未来的想法和行动，如此一来，你的生活就变成了一系列的情绪反应，你也无法做出明智的选择。</span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;"><br></span></p><p style="text-align: center;"><span class="wxart_image" wx-style="display:inline-block;width: 284px;height: 160px;"></span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;"></span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><strong><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;">那么，怎么做才能避免把想法当成事实呢？</span></strong></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;"><br></span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="color: rgb(255, 169, 0);"><strong><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;">可以通过问问题。</span></strong></span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;"><br></span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;">心理治疗师会让我们做这样的练习，就是对内心世界和外部世界的体验保持好奇。来访者在我对面坐下来，开始诉说他们这一周里做错的事，自己不该有的感受，陷入自我批评、自我厌恶的恶性循环。</span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;"><br></span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;">这时我会帮助他们换个视角，站在一定高度去俯视自己，观察这些行为在哪些方面和我们的构想相一致。我们换成好奇的视角，就不会自我攻击。无论这是美好的一周，还是艰难的一周，我们都在学习和成长。</span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><br></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;">我们仍然会因为犯错而痛苦，不愿面对这样的事实，而保持好奇心会让我们正视自己的错误，并从中学习。保持好奇心还能让我们精力充沛，对未来充满希望。</span><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; color: rgb(255, 169, 0); box-sizing: border-box !important;"><strong>无论发生任何事，我们都能学到经验。</strong></span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; color: rgb(255, 169, 0); box-sizing: border-box !important;"><strong><br></strong></span></p><p style="text-align: center;"><span class="wxart_image" wx-style="display:inline-block;width: 286px;height: 161px;"></span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><br></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; font-size: 20px; box-sizing: border-box !important;">工具箱：反思你的应对策略</span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-size: 15px; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;"><br></span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;">当你感到情绪不适时，首先会出现哪些迹象？</span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;">是一种行为吗？你能否意识到你的行为是在抗拒情绪、保护自己吗？</span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;">你身体的哪一部分感受到了情绪？</span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;">你产生了哪些想法？在这种情况下，你的信念是什么？这个信念</span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;">对你产生了怎样的影响？</span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;"><br></span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;">试着把自己当时的想法和体验都写下来。</span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;">这些能告诉你，你在害怕什么吗？</span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;">强烈的情绪通常会伴随怎样的行为？</span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;">这些行为在短期内对你有帮助吗？</span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;">这些行为的长期影响是什么？</span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-family: 等线, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif; visibility: visible; box-sizing: border-box !important;">请一位值得信赖的朋友跟你一起回顾整件事，让他帮助你发现你的思维偏差或误解。跟朋友一起探讨，看看还有哪些不同的视角。</span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><br></p><p style="text-align: center;"><span class="wxart_image" wx-style="display:inline-block;width: 277px;height: 156px;"></span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><br></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; text-align: center; box-sizing: border-box !important;"><span style="color: rgb(0, 0, 0);font-family: FZSYK--GBK1-0, Helvetica, "Source Han Sans SC", "Noto Sans CJK SC", sans-serif;font-size: 12.6667px;text-align: left;">文章摘自中信出版新书《为什么没人早点告诉我？》</span></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; box-sizing: border-box !important;"><br></p><p style="outline: 0px; max-width: 100%; color: rgb(34, 34, 34); font-family: system-ui, -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; line-height: 1.5em; visibility: visible; text-align: center; box-sizing: border-box !important;"><br></p><section style="margin-right: 8px; margin-left: 8px; outline: 0px; max-width: 100%; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; text-align: center; box-sizing: border-box !important;"><strong style="outline: 0px; max-width: 100%; box-sizing: border-box !important;"><em style="outline: 0px; max-width: 100%; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; font-size: 12px; box-sizing: border-box !important;">— the end —</span></em></strong></section><section style="margin-right: 8px; margin-left: 8px; outline: 0px; max-width: 100%; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; text-align: center; box-sizing: border-box !important;"><br style="outline: 0px; max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 8px; margin-left: 8px; outline: 0px; max-width: 100%; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; text-align: center; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; color: rgb(75, 74, 74); font-family: Optima-Regular, PingFangTC-light; font-size: 12px; letter-spacing: 0.5px; text-align: left; box-sizing: border-box !important;">作者 /朱莉史密斯</span></section><section style="margin-right: 8px; margin-left: 8px; outline: 0px; max-width: 100%; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; text-align: center; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; color: rgb(75, 74, 74); font-family: Optima-Regular, PingFangTC-light; font-size: 12px; letter-spacing: 0.5px; text-align: left; box-sizing: border-box !important;">译者 / 薛玮</span></section><section style="margin-right: 8px; margin-left: 8px; outline: 0px; max-width: 100%; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; text-align: center; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; color: rgb(75, 74, 74); font-family: Optima-Regular, PingFangTC-light; font-size: 12px; letter-spacing: 0.5px; text-align: left; box-sizing: border-box !important;">编辑 / gorjuss</span></section><section style="margin-right: 8px; margin-left: 8px; outline: 0px; max-width: 100%; color: rgb(34, 34, 34); letter-spacing: 0.544px; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; text-align: center; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; color: rgb(75, 74, 74); font-family: Optima-Regular, PingFangTC-light; font-size: 12px; letter-spacing: 0.5px; text-align: left; box-sizing: border-box !important;">插图/ 《神奇飞书》</span></section><p style="line-height: 100%;"><span style="text-align: justify;"></span><br></p><section style="margin-right: 8px; margin-left: 8px; outline: 0px; max-width: 100%; letter-spacing: 0.544px; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; line-height: 1.5em; box-sizing: border-box !important;"><br></section><section class="mp_profile_iframe_wrp" style="outline: 0px; max-width: 100%; box-sizing: border-box !important;"><mp-common-profile data-index="0" data-id="MzI2NzIxNjQ4Nw==" data-headimg="http://mmbiz.qpic.cn/mmbiz_png/DbX46icfrwkXFR43jKvdePPfGDzwVBYWoJ0e6oic6qsp1Yv3mRRd3g8PU5b2Via8dlMoNXOLhrDUHvA3VUwD4W8jg/0?wx_fmt=png" data-nickname="大侠心理" data-alias="xinlixinli2014" data-signature="靠谱实用的心理学自助手册。" data-origin_num="268" data-is_biz_ban="0" data-isban="0" class="js_wx_tap_highlight" data-from="2"></mp-common-profile></section><p style="display: none;"><mp-style-type data-value="3"></mp-style-type></p><br>转载声明：本文转载自「大侠心理」，搜索「xinlixinli2014」即可关注，[<a target="_blank" href="https://mp.weixin.qq.com/s/t_-bbEsLfmsUHw6lb3Csiw">阅读原文</a>]。</div><p></p>
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