It's important to move from problem-generation, which is what worriers are prone to do, to problem-solving. "Worriers think what they're doing is constructive -- that by anticipating [the future problems], it's helpful in some way," Purdon says. "It's reasonable, to some extent, to do that, but they can't stop themselves once they get started."
让忧虑者从“产生问题”向“解决问题”转移是非常重要的。“忧虑者认为他们未雨绸缪的做法在某些方面是非常有益的,” 博登博士讲道。“从某种程度上说这样做是有道理的,但是忧虑者一旦开始就停不下来了。”
They don't stop worrying -- they just designate time for it
安排专门的时间,让自己担心个够
"One of the reasons why people engage their worry is they think, 'This is an issue I must sort out now, I have to anticipate and plan against these outcomes.' It grabs attention off what they need to be attending to, whether it be job, spouse, kids, whatever," Purdon explains. So, she recommends using a strategy called the "worry chair." It works like this -- reserve a 15-minute time during the day where you can just think and ponder over your worries on your own. Don't worry outside those 15 minutes, and make sure that you're spending your worry session in the same spot (hence the term "worry chair"!) each day.
“人们花时间忧虑的原因之一就是他们会去思考,‘这个问题我必须现在想清楚,我要先预估并且为这些可能的结果进行计划和准备。’这样的思考将他们的注意力从原本应该专注的事物(无论是工作,配偶,孩子或者其他)上分散开来,” 博登解释道。因此,她推荐采用一种名为“忧虑椅”的方式。具体如下——白天预留出15分钟时间,让自己可以全部用来考虑和衡量自己担心的事情。这15分钟以外的时间,不要有任何担心,同时保证你每天都在同一个地方度过自己的忧虑时间(这就是“忧虑椅”的说法!)。
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