2014.07.06【英译中】【GZB】战胜负面思维的8种方法03(完)

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发表于:2014-07-06 18:03 [只看楼主] [划词开启]
5. Acceptance

5.学会接纳


Along similar lines, but not so direct, there’s some evidence that trying to accept unwanted thoughts rather than doing battle with them can be beneficial. Here are the instructions from one study which found it decreased participants’ distress:

有一些不那么直接的证据表明,试着接受那些负面想法比同它们战斗到底更加有益。以下是一项发现此方法能减轻参与者痛苦的研究给出的相关说明:


“Struggling with your target thought is like struggling in quicksand. I want you to watch your thoughts. Imagine that they are coming out of your ears on little signs held by marching soldiers. I want you to allow the soldiers to march by in front of you, like a little parade. Do not argue with the signs, or avoid them, or make them go away. Just watch them march by.” (Marcks & Woods, 2005, p. 440)

向你的目标想法奋斗,就像同流沙斗争。我希望你能观察自己的思想,想象它们带着微小的信号从你的耳朵里爬出,如同行进中的士兵。我希望你能让这些士兵从你面前走过,就像举行小型阅兵游行。不要同这些信号争吵,不要逃避它们或者让它们溜走。要凝视他们走过身边。”(马尔克斯与伍兹,2005年,第440页)


6. Meditate

6.冥想


Similar to acceptance, Buddhist mindfulness meditation promotes an attitude of compassion and non-judgement towards the thoughts that flit through the mind. This may also be a helpful approach to unwanted repetitive thoughts.

与学会接纳相似,佛家正念冥想能让掠过心间的思想更加仁慈和宽容,对平和负面思绪也能产生很大的帮助


7. Self-affirmation

7、自我肯定


Self-affirmation is the latest psychological cure-all. It involves thinking about your positive traits and beliefs and has been found to increase social confidence and self-control ,amongst other benefits.

对自我的肯定,是最新的心灵治愈万能良方。它含括了:了解自我长处,相信自己,社交自信和自我控制能力渐长,等等其他方面长处。


It may also be helpful for unwanted repetitive thoughts, although it has only been tested experimentally a few times.

虽然这个理论在实验中仅仅被证实了几次,但它对负面思绪也会产生有益的影响。


8. Write about it

8、记录下来


In contrast to self-affirmation, expressive writing—writing about your deepest thoughts and feelings—has been tested extensively and it does have various health and psychological benefits (although generally only with a small effect).
相较于自我肯定,表达式写作——把自己最深的想法和感受写出来——已经被广泛的证实能有多种健康和心理上的益处。(虽然通常都是很小的作用。)


Writing emotionally about yourself, then, may help to reduce recurrent unwanted thoughts.
有感情地把自己想法写出来,可以帮助减少再次陷入负面思绪的情况。


The disclaimer
结尾


A note on all these techniques from Daniel Wegner:

来自丹尼尔·韦格纳的一段关于以上所有方法的注释:


“The techniques and therapies explored here vary from the well established to the experimental, but it should be remembered that, on balance, they lean toward the experimental…these assembled solutions for unwanted thoughts should be taken as hypotheses and possibilities rather than as trusty remedies or recommendations.”
这里研究的这些技巧和疗法,有的早已流传也有的刚被实验证实,需要记住的是,不管哪一种,它们都基于实验结果······这些组装解决负面情绪的方式,带着怀疑和不确定的态度去对待比将它当做可靠的措施并深信要好。

That said, none of these techniques are likely to do any harm and all of them are probably an improvement on thought suppression.

这表示,这些方法中没有一个可能造成伤害,而且都会对思维压抑产生提升作用。


(完)

最后编辑于:2014-07-06 18:04
分类: 英语
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