两种以科学为基础的缓解忧虑的方法

2020年05月18日

来源:摩天登录国际教育服务

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“我足够好吗?” “我为人父母的方式正确吗?” “为什么我还是单身?” “人们喜欢我吗?” “我在工作上做得足够吗?”

这触及到了现代人类状况的一种奇怪的悖论:即使摩天登录大多数人都安全,有足够饿食物和舒适的生活,摩天登录仍担心未来的事件,最后期限和后勤管理,就好像摩天登录的生存面临危险。

早在现代神经科学的研究存在之前,马克·吐温就指出了这种习惯的不合理性。他宣称:“我一生中有很多烦恼,其中大部分都没有发生过。”

科学研究为解决忧虑问题提供了一个技巧:不要试图摆脱忧虑。看看是否可以转换它。Case Western 大学进行的一项研究提出了两种强大的,基于心智训练的方法:

1)理解自己的忧虑:第一种方法是主动关注你的忧虑情绪。这种做法的关键是转移注意力。意识到你的思想已经陷入对你自身产生影响的状态。一旦你意识到这点,你就可以通过将注意力转移到改变自己的思想上来解决问题。从负面情绪转向对自身的认知—从对抗或退缩的心理转换到理解忧虑从何而来。

2)学会感恩:第二种由科学支持的转变忧虑的方法是基于感恩的实践。与理解自己的忧虑不同,第二种方法需要更积极地应对忧虑。从本质上讲,你需要注意到自己何时陷入忧虑,然后转移注意力,去关注当下的喜悦或感激之源。

例如,当你为未来的困难感到忧虑时,意识到你的忧虑。然后将注意力转移到你现在感恩的东西上—比如早晨的阳光,美味的早餐和拿铁咖啡的味道。

“Am I good enough?” “Am I parenting right?” “Why am I still single?” “Do people like me?” “Am I doing enough at work?”

This touches on a curious paradox of the modern human condition: even though most of us are safe, well-fed, and comfortable, we worry about future events, deadlines, and logistics as though our very existence were at risk.

Long before modern neuroscience research, Mark Twain pointed toward the irrationality of this habit. “I’ve had a lot of worries in my life,” he declared, “most of which never happened.”

The science of worry offers a skillful approach to solve the problem: Don’t try to get rid of worry. See if you can transform it instead. A research out of Case Western University points to two powerful, mindfulness-based, tools for doing just that.

1) Mindful Worrying: The first approach is to bring mindful attention to worrying. The key to this practice is to Notice-Shift. Notice that your mind has slipped into this seductive state. Once you Notice, you can then Shift your mind state by bringing your attention to worrying itself. It’s a shift from aversion to investigation – from fighting it or checking out to seeing your worries as thought forms arising in the present moment.

2) Practicing Gratitude: A second science-backed approach to transforming worry is grounded in the practice of gratitude. Unlike mindful worrying, this technique involves a more active response to worries. At its core, the practice is to notice when you’re caught in worry and then shift by bringing your attention to some present-moment source of joy or gratitude.

When you’re worried about a difficult day ahead, for instance, notice your worried thoughts. Then shift your attention toward what you’re grateful for right now – the morning light, a delicious breakfast, the taste of your latte.

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