現(xiàn)代社會(huì)生活節(jié)奏快，各方面壓力都很大,。有時(shí)候我們很容易會(huì)被一些負(fù)面想法影響,，這些負(fù)面情緒是怎么影響我們的？怎么可以更好地?cái)[脫它們,？不妨看看下面這個(gè)小視頻學(xué)習(xí)一些小技巧,。

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如何停下腦中那些的負(fù)面想法 來(lái)自普特英語(yǔ)聽(tīng)力網(wǎng) 00:00 06:52

Are you tired of negative thoughts? Always thinking of your imperfections? Constantly thinking something will go wrong? That no one loves you? Losing your mind over criticism? Spending hours telling yourself how worthless you are? And comparing your life to others? Are you missing out on opportunities? Due to your pessimistic thoughtsis your life spiraling down due to this?

你是否會(huì)因?yàn)橄麡O的想法而感到疲憊呢,？是否總是在思考你不完美的地方呢？是不是常擔(dān)心事態(tài)惡化呢,？比如,，沒(méi)有人喜歡你呀？是否會(huì)在批評(píng)中逐漸發(fā)狂,？一直說(shuō)自己是個(gè)毫無(wú)價(jià)值的,、無(wú)用的廢材？并將自己與他人的生活作比較,？你是否會(huì)因悲觀的想法而錯(cuò)失良機(jī),？是因?yàn)槟愕纳钌钕菰阡鰷u之中嗎？

Today, I would like to explain from a psychology point of view, how negative thinking affects you. 

今天,，我想從心理學(xué)的角度來(lái)解釋,，消極想法是如何影響你的。

How negative thinking affects you, when you think pessimistically all the time your brain slows down and decreases activity in the cerebellum. When the cerebellum slows down, you will have difficulties solving problems.

當(dāng)你總是消極思考時(shí),，你的大腦的運(yùn)作會(huì)變慢,，并且降低你小腦的活躍度。當(dāng)小腦運(yùn)作變慢時(shí),你將在解決問(wèn)題上產(chǎn)生困難,。

Another area that becomes affected is the frontal lobe. Because it decides what is important, according to what you pay most attention to. Therefore more neurons will be created to support your negativity. The thalamus also perceives your negative thinking.

另一個(gè)受影響的區(qū)域是大腦額葉,，它會(huì)根據(jù)你關(guān)注的是什么而決定什么是最重要的。因此,，將會(huì)有更多的神經(jīng)元來(lái)支持你的消極情緒,。丘腦也會(huì)感知到你的消極想法。

The problem is that the thalamus can not differentiate negative thoughts from danger. Increasing your blood pressure and affecting your mood when stress is produced from overthinking. It can increase your chances to develop mental illnesses like depression anxiety and personality disorders. Not only that but it can also affect our health in ways such as headaches, digestive problems, weight gain, muscle and jaw tension, decreased sex drive, back pain, fatigue, lowering the immune system and affecting blood sugar.

問(wèn)題就在于丘腦它無(wú)法分辨消極想法與危險(xiǎn)之間的區(qū)別,。升高你的血壓,，并影響你的心情。當(dāng)你想太多時(shí),，壓力油然而生,，它會(huì)增加你患精神疾病的可能性。如抑郁癥,、焦慮癥和人格缺陷,。不僅如此，它還會(huì)影響我們的身體健康,，例如頭痛,、消化問(wèn)題、增重,、肌肉和下頜緊繃,、性欲、減退背痛、疲勞,、降低自身免疫并且還會(huì)影響血糖,。

But don not worry! Thankfully the brain has the capacity to rewire through training. This can be done by replacing negative thoughts with positive ones. This is easier said than done. It will take practice and lots of patience to control your pessimistic thinking.

但是別擔(dān)心，幸運(yùn)的是,，大腦可以通過(guò)訓(xùn)練擁有自我修復(fù)的能力,。可以用積極的想法來(lái)取代消極的想法,。說(shuō)起來(lái)容易做起來(lái)難，這需要大量的練習(xí)與耐心去控制你的那些消極想法,。

01.Notice your body language.

留意你的身體語(yǔ)言

Are you grinding your teeth? Are your muscles and shoulders tense? Do you have back and neck pain? Are your hands relaxed or in a fist? Are you frowning?

你睡覺(jué)時(shí)候是否會(huì)磨牙,？你的肩部和肌肉是否緊張？你有背部和頸部疼痛嗎,？你的雙手是放松的還是握成了拳頭,？你是否會(huì)皺眉頭？

This is important because your body can tell you a lot about your mental state. Relax your body and then you can calm your mind.

這很重要,，因?yàn)槟愕纳眢w會(huì)告訴你,關(guān)于你精神狀態(tài)的很多信息,。身體放松，然后你的內(nèi)心也會(huì)隨之放松下來(lái),。

02.Use affirmations.

學(xué)會(huì)自我肯定

Affirmations are statements that you tell yourself to motivate and influence your mind and body. You can look these up online or buy a daily affirmation book and read one repeating it throughout the day.

自我肯定是你對(duì)自己說(shuō)一些能激勵(lì)和影響自己身體狀態(tài)的話語(yǔ),。你可以在網(wǎng)上查閱或是買一本每日自我肯定的書(shū)，然后讀其中一個(gè),，并一整天都重復(fù)它,。

Examples of these are: I am filled with positive thoughts. I welcome positivity in my life. Today is a new day a new opportunity. I forgive myself for past mistakes.

例子有：我充滿著積極的想法。我對(duì)生活中的積極性表示歡迎,。今天是嶄新的一天,，充滿新的機(jī)會(huì)。我原諒自己以前的過(guò)錯(cuò),。

03.Mindfulness.

冥想

Be conscious of your thoughts, witness them and give them names or physical appearances. Then say no and let them go. This trick helped me immensely, because I could identify negative thoughts through observation. I noticed how they were making me feel and by giving them names I was able to let them go.

集中注意力在你的想法上,，見(jiàn)證它們，并依據(jù)樣子給它們?nèi)∶?。然后?duì)它們說(shuō)NO,，讓它們走。這小技巧對(duì)我有很大的幫助,，因?yàn)槲铱梢酝ㄟ^(guò)觀察來(lái)識(shí)別消極的想法,，我會(huì)注意到它們剛才帶給我的感受。然后通過(guò)給它們的名字讓它們離開(kāi),。

04.Know your triggers.

知道自己的底線

Pay attention to what affects your thinking. Could it be a past situation, a bad relationship. I personally sat down and wrote everything I believed to trigger my negativity and then did something about it. For example I was surrounded by people who get no good to my thinking. So I stayed away from them.

注意是什么影響著你的想法,，它可能是一段過(guò)往，一段糟糕的親密關(guān)系,。我坐下來(lái),，并把所有我認(rèn)為會(huì)引發(fā)我消極的事情寫(xiě)下來(lái),，然后試著去做點(diǎn)什么。例如：我總被一群對(duì)我的想法沒(méi)有任何好處的人包圍著,，所以,，我離他們遠(yuǎn)遠(yuǎn)的。

05.Distract yourself.

分散自己的注意力

Watch a movie play a video game watch funny videos go on a hike, basically anything that entertains you. I love Netflix and two-color while I listen to music. The purpose of this is to quiet your mind for a while. Until you and are able to handle your thinking better.

看場(chǎng)電影,、玩電子游戲,、看搞笑小視頻、徒步旅行,，做任何能讓你覺(jué)得開(kāi)心的事情,。我喜歡看碟片，在聽(tīng)音樂(lè)時(shí)填涂色本,。這樣做可以讓內(nèi)心變得平靜下來(lái),，直到你放松下來(lái)，并能更好的處理你的想法,。

06.Find a trustful person.

找一個(gè)能夠信任的人

It can be a friend partner teacher or counselor anyone who is willing to listen to you and give you their point of view. I personally have three trustful friends who I can tell what is on my mind. And they will help me think more positively. Because they are seeing my situation from a different point of view.

他可以是朋友,、伴侶、家人,、老師或者心理咨詢師,，任何愿意聆聽(tīng)你并給你提出意見(jiàn)的人。我自己有三個(gè)能夠信任的朋友,，我可以告訴他們我內(nèi)心的想法,，然后他們也會(huì)積極的思考。因?yàn)樗麄兣c我立場(chǎng)不同,，正所謂的當(dāng)局者迷,，旁觀者清。

07.Exercise.

健身

You may hear this all the time, but honestly this has helped diminish my negative thoughts. When you exercise you release endorphins which are chemicals that energize you and moderate your bad thoughts. I go on a walk and jog early in the morning. This boosts me to start my day with apositive mind.

也許你已經(jīng)聽(tīng)得耳朵都長(zhǎng)繭了,，但老實(shí)說(shuō),，這確實(shí)有助于減少我的消極想法。當(dāng)你運(yùn)動(dòng)時(shí),，你會(huì)釋放內(nèi)啡呔這種物質(zhì),，這是一種使你煥發(fā)活力，調(diào)節(jié)你負(fù)面想法的化學(xué)物質(zhì),。我在清晨散步,、慢跑，這有助于我以積極的心態(tài)開(kāi)始我一天的生活,。

08.Self-talk using a mirror.

與鏡中的自己對(duì)話

This one may be silly, but thanks to it I have the confidence to overcome stressful thoughts. I look at myself in the mirror and tell myself good things like I am beautiful or it will all be okay. I find it powerful to look at myself in the eyes.

這件事聽(tīng)上去也許很蠢,，但我還是感激它讓我能更自信地去克服壓力。我看著鏡中的自己，告訴自己一些美好的事,，如“我真漂亮啊,、一切都會(huì)好起來(lái)的”。我發(fā)現(xiàn)這樣與鏡中的自己對(duì)視很給力,。

09.Have a good talk be aware of misreading.

好好聊天,，留心不要誤讀

Misreading any situation could provoke negative thoughts. For example, if you call a friend and they haven't called back, don't draw conclusions. It could be that they are busy or simply not in the mood to talk at that time. I learned this the hard way. The majority of the time, I created situations in my mind that were distorted.

任何情況下誤讀都會(huì)引發(fā)消極的想法。例如,，如果你給朋友打電話并發(fā)現(xiàn)他們沒(méi)有回電,，請(qǐng)不要妄下結(jié)論。這也許是他們太忙了,，或者那時(shí)候?qū)嵲谑菦](méi)心情和你說(shuō)話,。我好不容易才認(rèn)識(shí)到這一點(diǎn)。在大部分時(shí)間里,，我的腦袋里充滿了被我曲解的想法。

Don't apply your perspectives to someone else. This one is very important. Each of us has different perspectives and ways of handing situations. For example, if you think why did they say that that's something I wouldn't have said. You will only bring negativity into your thoughts.

不要把你的想法應(yīng)用于他人身上,。這是很重要的一點(diǎn),，每個(gè)人都有不一樣的想法和處理情況的方式。例如,，你是否會(huì)想他們?yōu)槭裁匆f(shuō)這個(gè)?。课沂墙^對(duì)不會(huì)說(shuō)這些的,。如此一來(lái)你只會(huì)給自己帶來(lái)消極的想法罷了,。

Well I hope these tips can help you as much as they've helped me. Keep in mind that you are thinking won't change quickly. It will take time and discipline. If you feel that your mental health is getting worse due to negative thoughts. Then maybe a counselor or therapist can help you as well.

我希望這些小貼士能夠幫到你，就像當(dāng)初幫我一樣,。請(qǐng)記住,，你的思維不會(huì)很快發(fā)生改變。這不僅需要時(shí)間還需要訓(xùn)練,。如果你覺(jué)得你的心理健康因消極的想法而變得特別糟糕的話,。那么也許一個(gè)心理咨詢師，或者心理醫(yī)生能夠幫助到你,。