比如,你的儿子考试考砸回到家。如果你是个容易忧虑的人,你可能会担心这会导致孩子最后挂科,可能会影响他上大学。然而,如果你是乐天派,你会意识到当下之急就是小孩需要在这门课上多用点儿功——仅此而已。“我可以说,‘他一直做得很不错,聪明又用功,他没问题的;这只是个小挫折,不是常态,” 博登讲道,然而,当忧虑者焦虑起来时,他们会“有意识地将注意力缩小到那些威胁性因素上,然后很快让自己不安起来。”
They practice mindfulness
学会专注
Because staying in the present is so fundamental to squashing worry, practicing mindfulness can help you to steer focus away from a hypothetical issue that could develop down the road. "It keeps you in the here and now and it helps you be more aware of your thoughts," Purdon says.
因为活在当下对于消除忧虑是如此重要,学会专注能帮助你将注意力从假设性的问题上转移开来,从而不再继续往下想。“专注的力量能够让你留在此时此刻,也让你更能注意到自己的想法,” 博登博士讲道。
And therapy, such as cognitive behavioral therapy (CBT) and acceptance and commitment therapy, can also help worriers stop the negative cycle, since they focus "on the idea of not wrestling and disconfirming the worries, but getting people to focus on their life and values and focus on the present moment so they can make decisions," Moser adds.
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