hly_123
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Six ways to stop dwelling on it(e-c)practice
Six ways to stop dwelling on it
六个方法叫你”别总想它“
 Image Attachment: stop.JPG (2007-11-21 12:22 AM, 11.48 K)
* Story Highlights
* 故事梗概
* Dwelling too much on problem can lead to depression
* 总想一件事会导致抑郁
* Set time limit for dwelling, or distract yourself
* 给反复考虑定时间表，或让自己”分心“
* Accept that you're human and move on
* 接纳自己，继续前进
By Naomi Barr
(Oprah.com) -- It's 5 p.m., the deadline for an important work project is at 6, and all you can think about is the fight you had with the next-door neighbor this morning. You're dwelling, says Susan Nolen-Hoeksema, Ph.D., a professor of psychology at Yale and author of "Women Who Think Too Much."
现在是下午五点，一个重要工作项目的截至日期是下午六点，而你头脑里正想的唯一东西是早上和邻居发生的干戈。你在“发呆”：这是耶鲁大学心理学教授Susan Nolen-Hoeksema的话。她是《女人考虑太多》一书的作者。
"It's natural to look inward," she says, "but while most people pull out when they've done it enough, an overthinker will stay in the loop."
她说：“内心沉思是一件自然的事情，但是虽然大部分人沉思足够多之后会‘走出来，而一位思考过度者则会陷入一个循环中”
Ruminating regularly often leads to depression. So if you're prone to obsessing (and you know who you are), try these tactics to head off the next full-tilt mental spin cycle ...
经常出现这样的反复思考会导致抑郁。因此，如果你有“被迷住”的倾向（你知道自己是谁），试一试下面的办法，使自己别再卷入另一个思考循环当中...
(1) Distract yourself
(1) 让自己分心
Put on music and dance, scrub the bathtub spotless, whatever engrosses you --for at least 10 minutes. "That's about the minimum time needed to break a cycle of thoughts," says Nolen-Hoeksema, who's been studying rumination for more than 20 years. Or choose something to focus on. "A friend told me that she once started counting the number of times the speaker at her conference said 'like,'" Nolen-Hoeksema recalls. "By the time he finished, she'd stopped ruminating."
打开音乐和舞曲；将浴缸擦得透亮；做任何一件需要全神贯注的事情--至少10分钟。 “10分钟是需要打破思维循环的最短时间”Nolen-Hoeksema说。她对反复思考行为研究了长达二十多年。还可以将注意力集中在另一件事物上面。她回忆：”我的一位朋友曾告诉我说它一旦开始心理默数开会时某个发言人说话中“like"出现的次数，等那个人结束讲话，她也就停止了反复思考行为”
(2) Make a date to dwell
(2) 给“发呆”定一个时间
Tell yourself you can obsess all you want from 6 p.m. to 7 p.m., but until then, you're banned. "By 6 p.m., you'll probably be able to think things through more clearly," says Nolen-Hoeksema.
告诉自己你能在下午6:00-7:00之间的时间”尽情发呆“，但在这之前，禁止这么做。 Nolen-Hoeksema说:"(因此)在下午六点钟到之前，你也许能够思维更清晰地思考问题“
(3) Take a 3-minute dose of mindfulness
(3) 三分钟的”有意识“
For one minute, eyes closed, acknowledge all the thoughts going through your mind. For the next minute, just focus on your breathing. Spend the last minute expanding your awareness from your breath to your entire body.
第一分钟：闭眼，感受所有思维通过大脑；第二分钟：只将注意力放在呼吸上。最后一分钟：让自己的意识从呼吸充满全身。
"Paying attention in this way gives you the room to see the questions you're asking yourself with less urgency and to reconsider them from a different perspective," says Zindel Segal, Ph.D., co-author of "The Mindful Way Through Depression."
《通过抑郁的有意识道路》一书和著者”Zindel Segal博士说“这样的方式来注意能让你带着更小的有空间来紧迫性来看清楚问题，以另一个角度思考”
(4) Ask yourself ..
(4) 问自己(下面问题)
"What's the worst that could happen?" and "How would I cope?" Visualizing yourself handling the most extreme outcome should alleviate some anxiety, says Judith Beck, Ph.D., director of the Beck Institute for Cognitive Therapy and Research in Bala Cynwyd, Pennsylvania. Then consider the likelihood that the worst will actually occur.
Next, imagine the best possible outcome; by this point, you'll be in a more positive frame of mind and better able to assess the situation more realistically.
"最糟糕的情况可能是什么呢？“ 以及”我将如何处理？“ 位于宾夕法尼亚州， Bala Cynwyd的感知疗法和研究Beck研究院主任 Judith Beck博士说，想象自己在应对最极端的结果（反而）会缓解一些焦虑。
然后，考虑最糟糕情况实际可能发生的几率。
接下来，想象以下可能最好的结果： 此刻，你将会带着一个更积极的思维，更能切合实际地来评估环境。
(5) Call a buddy
(5) 向朋友求助
Ask a friend or relative to be your point person when your thoughts start to speed out of control.
让一位朋友或亲戚来当你的思维开始加速失去控制时候的“监督人"
(6) Say "Oh, well."
(6) 说”啊，好的“
Accept that you're human and make mistakes -- and then move on, says Beck. Be compassionate. It's harder than it sounds, so keep practicing.
Beck学院称：承认自己是人，会犯错误--然后，继续“前进”。同情自己。 这听起来比做简单，因此不断练习。
[ Last edited by hly_123 at 2007-11-21 12:24 AM ]
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