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摆脱抑郁要从改变想法开始
日期:2020-04-23 13:54:59 来源:www.jnzyxlzx.com

  对于抑郁症患者来说,糟糕的思维或认知障碍是他们抑郁的主要原因。

  For patients with depression, poor thinking or cognitive impairment is the main cause of depression.

  自我否定

  Self denial

  抑郁的人很善于否认自己的积极情绪和行为;相反,他们对自己的负面情绪和行为“宽容”。即使他们不喜欢消极情绪,他们也会在潜意识里让它们滋长。

  Depressed people are good at denying their positive emotions and behaviors; on the contrary, they are tolerant of their negative emotions and behaviors. Even if they don't like negative emotions, they subconsciously let them grow.

  如果你想摆脱抑郁,你必须完全重建你的思维模式。

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  If you want to get rid of depression, you have to completely rebuild your thinking mode.

  罪责归己

  Imputation to oneself

  这种糟糕的感觉是负罪感的根源。生活中发生的任何负面事件,即使与你无关,也会让你认为这是你的错,或者证明了你的无能。

  This bad feeling is the root of guilt. Any negative event in your life, even if it's not related to you, will make you think it's your fault or prove your incompetence.

  对自己感到内疚会让你感到非常内疚。你强烈的责任感将迫使你背负这个世界。它会让你喘不过气来。你混淆了“影响”和“控制”。要认识到,无论你是谁,你都会在某种程度上影响他人。但更终,别人做的是他自己的事,而你无法控制它,不是吗?

  Feeling guilty about yourself can make you feel very guilty. Your strong sense of responsibility will force you to bear the world. It will make you out of breath. You confuse "influence" with "control.". Realize that no matter who you are, you will influence others to some extent. But in the end, people do their own thing, and you can't control it, can you?

  非此即彼

  either this or that

  更糟糕的后果之一是,当你看待人或事物时,你往往是一个专制主义者。例如,如果你考试不及格,你会认为,我是一个失败者,我是一个失败者。但在现实中,你只是考试失败了一次,没有人会在考试中成功一辈子,每次都得到一百。所以这种非此即彼的想法本质上是一种完美主义。它让你害怕任何错误或不完美。

  One of the worst consequences is that when you look at people or things, you tend to be an autocrat. For example, if you fail in the exam, you will think that I am a failure and I am a failure. But in reality, you just fail the exam once, no one will succeed in the exam for a lifetime, and get 100 each time. So the idea of either or is essentially a kind of perfectionism. It scares you of any mistakes or imperfections.

  这种想法是不现实的,因为在生活中很少有这样极端的两极分化现象,没有人是绝对的聪明或愚蠢,没有人是绝对的美丽或丑陋。生活不只是黑白分明,还有灰色地带。

  This kind of idea is unrealistic, because there are few such extreme polarization phenomena in life, no one is absolutely smart or stupid, no one is absolutely beautiful or ugly. Life is not only black and white, but also gray.

  以偏概全

  overgeneralization

  这种思维方式会让你认为,如果某件事发生在你身上一次,它就会一次又一次地发生,导致更坏的结果。你生活中的这种偏见可能在每个人身上都发生过,但如果你仔细想想,它对你的生活产生了巨大的影响。

  This way of thinking makes you think that if something happens to you again and again, it will happen again and again, leading to the worst results. This bias in your life may have happened to everyone, but if you think about it, it has a huge impact on your life.

  选择性过滤

  Selective filtration

  有一个心理学实验,让抑郁症患者面对两张面孔,一张是快乐的,另一张是恐惧的。抑郁的人注意到的一件事是悲伤的脸,很少是高兴的脸,甚至是中性的脸。一般来说,抑郁症患者有一种心理处理倾向,他们更关注生活中的负面情绪或事件,更频繁地回忆不愉快和糟糕的事情。

  There is a psychological experiment in which patients with depression face two faces, one is happy and the other is fearful. The first thing depressed people notice is a sad face, rarely a happy face, or even a neutral face. Generally speaking, depression patients have a tendency of psychological processing, they pay more attention to negative emotions or events in life, and recall unpleasant and bad things more frequently.

  这种思维方式可以让你从生活中的任何情况中挑出消极的信息,一遍又一遍地回顾,你会觉得世界是一个消极的地方。所以当你沮丧的时候,就好像你戴着一副有色眼镜,过滤掉了任何积极的内容。你没有意识到这个“过滤过程”,所以你会觉得一切都是消极的,这会给你带来不必要的痛苦。

  This way of thinking allows you to pick out negative information from any situation in your life and review it over and over again, you will feel that the world is a negative place. So when you're depressed, it's like wearing a pair of colored glasses and filtering out any positive content. You are not aware of this "filtering process", so you will feel that everything is negative, which will bring you unnecessary pain.

  灾难化

  Catastrophic

  这种思维方式的更大特点是“放大”和“缩小”。具体地说,你有一个习惯,要么把某些事实说得太大,要么说得太小。有趣的是,你倾向于放大自己对错误、不完美或恐惧的感觉,夸大它们的重要性和灾难性的后果。

  The biggest characteristics of this way of thinking are "enlarge" and "shrink". Specifically, you have a habit of saying too much or too little about certain facts. Interestingly, you tend to magnify your feelings of mistakes, imperfections, or fears, exaggerating their importance and catastrophic consequences.

  同样为了你自己的好品质,你会用一面小镜子来观察。你忽视了自己的优点,让它们变得微不足道。用这种灾难性的思维方式,你已经成功地让自己感觉越来越糟。

  Also for your own good quality, you will use a small mirror to observe. You ignore your strengths and make them insignificant. In this disastrous way of thinking, you have succeeded in making yourself feel worse and worse.

  归因偏见

  Attribution bias

  总的来说,归因偏差是积极事件的外部归因和消极事件的内部归因。这是一种更离谱的心理错觉,在这种思维模式下,当事情进展顺利或出现中性信号时,人们倾向于把积极的经历归为或解释为消极的经历。有些人倾向于责备自己,认为好事是别人做的,坏事是自己做的。然而,大多数心理健康的人倾向于做出积极的内部归因和消极的外部归因。

  Generally speaking, attribution bias is the external attribution of positive events and the internal attribution of negative events. It's a more bizarre psychological illusion. In this mode of thinking, when things go well or neutral signals appear, people tend to classify or interpret positive experiences as negative ones. Some people tend to blame themselves and think that good things are done by others and bad things are done by themselves. However, most mental health people tend to make positive internal attribution and negative external attribution.

  因此,有这种思维方式的人可以在很短的时间内把快乐变成烦恼,把积极的经历变成消极的经历。但你甚至不知道自己在做什么。

  Therefore, people with this way of thinking can turn happiness into worry and positive experience into negative experience in a short time. But you don't even know what you're doing.

  乱贴标签

  Untidy label

  给自己贴上标签意味着利用错误来建立一个完全消极的自我形象。这是一种极端的概括形式,其背后的思想是“一个人应该用他的错误来衡量”。就从“我是……”开始吧。用一个句子来描述你的错误,你可能会给自己贴上标签。

  Labeling yourself means using mistakes to build a completely negative self-image. This is an extreme form of generalization. The idea behind it is that "a person should be measured by his mistakes". From "I am..." Let's start. Use a sentence to describe your mistakes. You may label yourself.

  给自己贴上标签不仅是弄巧成拙,而且是荒谬和愚蠢的。因为请记住:你的自我与你所做的并不相同。

  Labeling yourself is not only self defeating, but also absurd and stupid. Because remember: your self is not the same as what you do.

  这些扭曲的思维方式都是我们情绪低落、缺乏尊重和价值感的重要因素。

  These distorted ways of thinking are important factors for our depression, lack of respect and sense of value.

  我的观点是认知影响情绪和行为。如果你能在生活中有自知之明,或者你能帮助你的朋友发现这些偏见,也许能更好地帮助你提高生活质量,避免抑郁。我希望每个人都能在他们的日常生活中有一个更阳光的生活。

  My view is that cognition affects emotions and behaviors. If you can have self-knowledge in your life, or you can help your friends to discover these prejudices, it may be better to help you improve your quality of life and avoid depression. I hope everyone can have a more sunny life in their daily life.

  以上是济南心理咨询小编为大家介绍的相关内容,想要了解更多内容,欢迎访问网站:http://www.jnzyxlzx.com

  The above is the relevant content introduced by Jinan psychological consultation group. To learn more, please visit the website: http://www.jnzyxlzx.com


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