2014.07.06【英译中】【GZB】战胜负面思维的8种方法02

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发表于:2014-07-06 17:56 [只看楼主] [划词开启]
1.Focused distraction

1. 集中注意力


The natural tendency when trying to get your mind off, say, a social gaff you made, is to try and think about something else: to distract yourself. The mind wanders around looking for new things to focus on, hopefully leaving you in peace.
当你想要逃离某种思绪的时候,总被以往的社会习俗欺骗,下意识尝试去想一些其他的东西:让自己分心。到处寻找一个可以寄托思绪的新事物,期望从中得到宁静。

Distraction does work but, oddly enough, studies suggest it is better to distract yourself with one thing, rather than letting the mind wander.
分散注意力的确会产生作用,但奇怪的是,研究表明讲注意力转移到一件事上会比随思绪四处飞扬好很多。

That’s because aimless mind wandering is associated with unhappiness; it’s better to concentrate on, say, a specific piece of music, a TV programme or a task.
这是因为没有目标的胡思乱想会让人感到不幸福。还不如集中精力在一件事物上,比如一段特别的音乐,一个电视节目,或者一项工作任务。

2. Avoid stress
2.远离压力

Another intuitive method for avoiding persistent thoughts is to put ourselves under stress. The thinking here is that the rush will leave little mental energy for the thoughts that are troubling us.
另一种远离负面思维的习惯性方式是让自己感觉到压力。这个方式的依据是,尽力压抑冲动的时候,就不会有更多精力去管那些困扰我们的想法。

When tested scientifically, this turns out to be a bad approach. In fact, rather than being a distraction, stress makes the unwanted thoughts come back stronger, so it certainly should _not _be used as a way of avoiding unpleasant thoughts.
当用科学的方式检测一番之后,发现这是一种很差的处理方式。实际上,宁愿被一件事烦心不已,因为压力会让负面思绪越发强烈,绝对不可能让人远离这些不愉快的想法。

3. Postpone the thought until later
3.延后考虑(过会再说)

While continuously trying to suppress a thought makes it come back stronger, postponing it until later can work.
不断努力去压抑一个想法,会让这个想法更加强烈,过一会再去考虑这个问题,反倒能够产生积极作用。

Researchers have tried asking those with persistent anxious thoughts to postpone their worrying until a designated 30-minute ‘worry period’. Some studies suggest that people find this works as a way of side-stepping thought suppression.
研究人员尝试让那些处于长期焦虑下的人,延后指定的30分钟“忧虑周期”后再去考虑他们所担心的事物。一些研究表明很多人都认为这种规避开思维压抑的方式能产生效果。

So save up all your worrying for a designated period and this may ease your mind the rest of the time.
所以,将你的所有担心延后一个忧虑周期再去思考,这会让你的大脑在接下来的时间里轻松很多。

4. Paradoxical therapy
4.矛盾治疗法

What if, instead of trying to suppress a worrying repetitive thought about, say, death, you head straight for it and concentrate on it?
假如,相较于试图压抑一个令人担忧的重复问题,比如死亡,你直面这个问题,专注的思考它会更有效果呢?

It seems paradoxical that focusing in on a thought might help it go away, but some research suggests this can work. It’s based on the long-established principle of ‘exposure therapy’: this is where, for example, arachnophobes are slowly but surely exposed to spiders, until the fear begins to fade.
专注于思考一个想法能让这个想法尽早消失,这似乎非常矛盾,不过一些研究表明此法会产生作用。这个理论基于创立已久的“暴露疗法”:此方法,举个列子,让蜘蛛恐惧症患者清楚看到并缓慢靠近蜘蛛,一直到他对蜘蛛的恐惧感消失。

This approach is not for the faint-hearted, but research suggests it can be useful when used by those tackling obsessive thoughts and compulsive behaviour.
这个方法对胆怯者不适用,不过有研究表明它在解决强迫决策和强迫行为方面效果显著。
最后编辑于:2014-07-06 18:04
分类: 英语
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