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class="unit_mb_other_body_content_kk"> <div id="gd86ssq" class="content_kk_title">年輕人，你快樂(lè )嗎？心理問(wèn)題出現早期信號要“喊?！?/div> <div id="1eekvtj" class="content_kk_time">發(fā)布時(shí)間：2021-05-18</div> <div id="e395f8w" class="content_kk_text"> <p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28.1pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><b style="mso-bidi-font-weight: normal"><span id="nlby3ay" class="15" style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-ansi-font-weight: bold"><font face="宋體">在心理問(wèn)題出現早期信號時(shí)及時(shí)</font><font face="宋體">“喊?！?/font></span></b><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28.1pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><b style="mso-bidi-font-weight: normal"><span id="8x0vhdq" class="15" style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-ansi-font-weight: bold"><font face="宋體">年輕人，愿你的青春煥發(fā)健康的光彩</font></span></b><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">年輕人，你快樂(lè )嗎？在這個(gè)春暖花開(kāi)的五月，你的心靈是如春光一般明媚，還是蒙上了憂(yōu)愁的沙塵？</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">形形色色的心理問(wèn)題或許是現代文明社會(huì )回報給人類(lèi)的</font><font face="宋體">“黑色幽默”。數據顯示，從2005年到2015年，全球確診抑郁癥發(fā)病人數增加了18.4%。北京大學(xué)第六醫院黃悅勤教授主持的中國首次全國性精神障礙流行病學(xué)調查數據顯示，18-34歲人群中，焦慮障礙的12月患病率(為在調查人群中，從調查之日起，之前12個(gè)月曾罹患過(guò)某種精神障礙的人群作為病例，該病例數占總人群數的比例——記者注)為4.3%，心境障礙的12月患病率為4.1%。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">心理問(wèn)題就像是滾雪球，如果不及時(shí)制止，便會(huì )越來(lái)越大。而在問(wèn)題成為疾病之前，其實(shí)早有跡象可循，若處理及時(shí)，情況可以很快好轉。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">如何在心理問(wèn)題出現早期信號時(shí)及時(shí)</font><font face="宋體">“喊?！?？怎樣通過(guò)識別和調整危險的思維模式和錯誤認知來(lái)避免自己墮入情緒的陷阱？如何通過(guò)糾正行為習慣預防“心靈感冒”？為此，記者采訪(fǎng)了北大六院臨床心理科主治醫師姜思思和綜合科主治醫師周書(shū)喆。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">兩位醫生告訴記者，臨床發(fā)現，出現心理問(wèn)題的人，思維模式有一些</font><font face="宋體">“共性”。及時(shí)糾正錯誤的思維模式，在一定程度上也可以規避患心理疾病的風(fēng)險。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28.1pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><b style="mso-bidi-font-weight: normal"><span id="rjxk7ge" class="15" style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-ansi-font-weight: bold"><font face="宋體">“理性腦”和“感性腦”的平衡</font></span></b><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">周書(shū)喆告訴記者，年輕人所處的人生發(fā)展階段充滿(mǎn)著(zhù)變化和不確定性。尤其是大學(xué)生、研究生群體，需要同時(shí)面對學(xué)業(yè)壓力和就業(yè)壓力，需要克服集體生活帶來(lái)的煩心事，需要承受情感關(guān)系出現的變數。他們的人生充滿(mǎn)未知，他們的人生有各種可能。這種未知和不確定性帶來(lái)的既是希望，也是壓力和焦慮。很多年輕人在這個(gè)階段會(huì )感到迷失，找不到人生的目標和方向，也看不到自身的價(jià)值，覺(jué)得</font><font face="宋體">“活著(zhù)很累，很沒(méi)有意思”，乃至出現了“空心病”。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">周書(shū)喆認為，他們需要重新建立自我價(jià)值感。如果建立人生目標的命題對現階段而言過(guò)于宏大和遙遠，不妨先建立一個(gè)個(gè)小目標，然后一步步完成。在完成每個(gè)小目標的時(shí)候，都會(huì )增加對自我的掌控感和方向感，進(jìn)而找到自己存在的價(jià)值。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">姜思思在臨床也見(jiàn)過(guò)不少年輕人，他們過(guò)度崇尚理性，傾向于用理性尋找一切問(wèn)題的答案，當遇到用理性解決不了的問(wèn)題時(shí)就很容易陷入悲觀(guān)絕望。比如</font><font face="宋體">“人生的意義是什么”這個(gè)問(wèn)題，有些年輕人在進(jìn)行大量理性思考后仍找不到滿(mǎn)意的答案，于是便得出“人生沒(méi)有意義”的結論，有些人繼而覺(jué)得“活著(zhù)也沒(méi)有意義”，甚至產(chǎn)生輕生的念頭。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">“人類(lèi)的大腦除了會(huì )思考，還有一項很重要的功能，就是去感受?！苯妓颊f(shuō)，“當我們作為嬰兒來(lái)到這個(gè)世界的時(shí)候并不會(huì )思考，但已經(jīng)富有感受力，會(huì )本能地對世界產(chǎn)生好奇，并且帶著(zhù)好奇心去感受這個(gè)世界，在感受中會(huì )體驗快樂(lè )，感知生命的意義?！?/font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">姜思思進(jìn)一步解釋說(shuō)，從神經(jīng)科學(xué)的角度，人類(lèi)大腦內既有</font><font face="宋體">“理性腦”部分也有“感性腦”(或稱(chēng)為“情緒腦”)部分。大腦的前額葉掌管理性、思考、計劃、權衡利弊；邊緣葉則與多種情緒有關(guān)。大腦本身的功能就是既有理性，也有感性。也就是說(shuō)，從科學(xué)的角度，理性也只是大腦功能的一部分。真正的健康是“理性腦”和“感性腦”的平衡，思考和感受的能力都得到發(fā)展。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28.1pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><b style="mso-bidi-font-weight: normal"><span id="mljh70l" class="15" style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-ansi-font-weight: bold"><font face="宋體">絕對化思維、自我評價(jià)過(guò)低、壓抑負面情緒</font><font face="宋體">……都是錯誤的思維模式</font></span></b><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">有些人由于把人生設想得過(guò)于美好，在遇到挫折時(shí)，就會(huì )對自我和周邊事物產(chǎn)生懷疑，作出非常極端的判斷。</font><font face="宋體">“他們會(huì )自我否定，把問(wèn)題歸結于自己的過(guò)錯。特別是在一段感情被迫結束時(shí)，總是糾結于自己可能犯了什么錯誤才導致了現在不如意的結果，一味作出‘假如當時(shí)我……現在可能就會(huì )……’的假想?！敝軙?shū)喆說(shuō)。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">對自己評價(jià)過(guò)低是抑郁癥患者的顯著(zhù)特征。他們會(huì )忽視積極的、正性的信息，而只關(guān)注負面的信息，從而形成對自己歪曲的、不客觀(guān)的評價(jià)。更多抑郁癥患者有</font><font face="宋體">“絕對化”的思維，認為一個(gè)事物不是“絕對好”就是“絕對壞”。他們會(huì )追求完美，需要對所有事情擁有掌控感，任何事情都必須百分百確定才能去做。一旦事情超出掌控，就會(huì )涌現一系列災難化的想法。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">“他們的大腦會(huì )像一個(gè)篩子一樣，把積極的信息全都刪掉，只留下負面的信息?！敝軙?shū)喆說(shuō)，“比如，一個(gè)人在準備考研時(shí)，每天給自己制訂滿(mǎn)滿(mǎn)的學(xué)習計劃，一旦完不成他就會(huì )非常擔憂(yōu)，腦子里都是‘完不成計劃就會(huì )考不上研究生，考不上研究生就要去找工作，找不到工作人生就沒(méi)有出路了……’這些最壞的想法。還有人即使考出了好成績(jì)，也會(huì )把它看作是一件壞事，認為這次考好了，下次也必須考得好，不然自己就不是一個(gè)好學(xué)生，因而感到壓力更大，更加焦慮，進(jìn)而失眠，情緒變壞，行為也受到影響?！?/font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">姜思思說(shuō)，有些人，沒(méi)有患抑郁癥，也會(huì )有自我評價(jià)過(guò)低的問(wèn)題，面對事情內心獨白常是</font><font face="宋體">“我不好”“我不配”，據不完全統計，這種情況可能女性居多。有很多女孩，周?chē)娜硕加X(jué)得她很優(yōu)秀，她實(shí)際上也很好、很優(yōu)秀，但是內心卻總覺(jué)得自己不夠好，覺(jué)得別人喜歡自己是因為他們只看到了表象，如果別人了解了真實(shí)的自己肯定會(huì )躲開(kāi)，甚至可能會(huì )討厭。這樣的姑娘看起來(lái)又美又溫和，但在人際關(guān)系中常會(huì )遇到困難，特別是在親密關(guān)系里。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">還有這樣一群人，在別人眼中，他們永遠積極陽(yáng)光，充滿(mǎn)了正能量。他們從來(lái)不在別人面前流露負面的情緒，他們或者認為表達負面情緒是一種軟弱、不夠堅強的表現；或者認為用自己的負面情緒去影響他人是不禮貌的行為；或者擔心表達負面情緒會(huì )引起他人反感，會(huì )對人際關(guān)系產(chǎn)生負面影響。他們看起來(lái)活潑外向、樂(lè )觀(guān)向上，內心卻極度敏感。他們把所有的壞情緒都藏在心里，不對任何人表達。姜思思認為，</font><font face="宋體">“這種情況非常危險，因為這些壞情緒由于得不到宣泄，會(huì )積累得越來(lái)越多，一旦暴發(fā)，就會(huì )鋪天蓋地?！?/font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">值得注意的是，一些家長(cháng)不正確的教育方式也會(huì )無(wú)意識地壓制孩子表達情緒的行為。</font><font face="宋體">“比如，當孩子向家長(cháng)表達負面情緒時(shí)，家長(cháng)會(huì )打擊孩子的表達，甚至表現出比孩子還嚴重的負面情緒，久而久之，孩子就會(huì )傾向于不再表達，默默忍受。有些時(shí)候，直到孩子出現嚴重的心理問(wèn)題，甚至出現極端行為，家長(cháng)還蒙在鼓里?！苯妓颊f(shuō)。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">悲傷、憤怒、膽怯</font><font face="宋體">……所有的負面情緒都是正常的，同快樂(lè )、積極、勇敢這些正面情緒一樣，都是客觀(guān)存在。隱藏和壓抑負面情緒，不去宣泄不去處理，時(shí)間久了一定會(huì )出問(wèn)題?！岸谜_地表達情緒，學(xué)會(huì )適當地求助，其實(shí)才是強者的表現?！苯妓颊f(shuō)。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28.1pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><b style="mso-bidi-font-weight: normal"><span id="fdrhc3v" class="15" style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-ansi-font-weight: bold"><font face="宋體">童年創(chuàng )傷不是絕望的命題</font></span></b><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">過(guò)度強調原生家庭和童年創(chuàng )傷也是不少人都會(huì )陷入的思維誤區。他們認為童年創(chuàng )傷已經(jīng)發(fā)生，不可修復，人生也因此已經(jīng)定格，不可改變。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">在姜思思看來(lái)，有瑕疵的家庭是最常見(jiàn)的現象。沒(méi)有一個(gè)家庭是完美的，沒(méi)有一個(gè)家長(cháng)是完美的。即使經(jīng)歷過(guò)傷害，也無(wú)須過(guò)于悲觀(guān)，因為人類(lèi)天然具有復原的能力。擦破的傷口會(huì )長(cháng)出新的皮膚，摔斷的骨頭重新接上后也可以慢慢長(cháng)好，心理也是一樣。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">姜思思說(shuō)，人類(lèi)的心理具有抗逆力，也叫復原力，就是自我修復的能力。原生家庭固然會(huì )對一個(gè)人的人生產(chǎn)生很大影響，但這并不是定論。心理學(xué)家做過(guò)很多相關(guān)研究，其中有一個(gè)研究以</font><font face="宋體">6698名嬰兒為樣本，這些嬰兒來(lái)自問(wèn)題非常嚴重的家庭，他們的父母吸毒、酗酒、極端貧困……然而在這樣的家庭里長(cháng)大的孩子，有1/3最終長(cháng)成了有能力、有愛(ài)心的成年人，組建了溫馨的家庭。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">姜思思認為，童年創(chuàng )傷的影響雖然不容忽視，但也并不是一個(gè)絕望的命題。美國心理學(xué)家梅格</font><font face="宋體">·杰伊結合自己的臨床案例寫(xiě)了一本關(guān)于經(jīng)歷過(guò)童年創(chuàng )傷的人如何復原的書(shū)《我們都曾受傷，卻有了更好的人生》。作者在書(shū)中指出，戰勝創(chuàng )傷并不是那么容易的事情，即使是那些“超級常人”一路走來(lái)也是充滿(mǎn)了各種艱辛。但盡管如此，只要對未來(lái)懷有積極預期并為之努力，輔以有效的應對方法，我們終將可以爬出童年創(chuàng )傷的泥潭。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28.1pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><b style="mso-bidi-font-weight: normal"><span id="s84syjm" class="15" style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-ansi-font-weight: bold"><font face="宋體">情緒是大腦的功能，也是身體的一部分</font></span></b><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">兩位醫生都表示，情緒、認知、行為、身體感覺(jué)是相互聯(lián)系、相互影響的。通過(guò)調整認知模式，改變行為習慣，處理不適的身體感覺(jué)，不僅能夠調整情緒，改善焦慮、抑郁的狀況，還能夠預防焦慮、抑郁等心理問(wèn)題的發(fā)生。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">“每個(gè)人都應該學(xué)習認識自己的情緒，比如知道每種情緒是什么感覺(jué)，分清哪些是基本的情緒，哪些是次級的情緒?！苯妓颊f(shuō)，“比如，一個(gè)人心情不好，于是暴飲暴食，之后又很自責。在這種情況下，心情不好是基本的情緒，而暴飲暴食之后的自責就是次級的情緒。每個(gè)人都可以時(shí)常覺(jué)察自己，高興的時(shí)候身體是什么感覺(jué)？不高興的時(shí)候，會(huì )有什么想法(通常會(huì )有很多負面的想法)？會(huì )有什么行為？可以通過(guò)改變想法、改變行為、處理不適的身體感覺(jué)來(lái)調整情緒?！?/font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">“想要改變情緒，就要改變認知和行為，打破認知——行為的循環(huán)?！敝軙?shū)喆說(shuō)。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">身體和情緒是緊密相連的，要保持良好的情緒，就要愛(ài)護自己的身體。然而現代人的很多生活習慣，自我感覺(jué)是在調節情緒，其實(shí)長(cháng)遠來(lái)看卻是對情緒有害。姜思思指出，很多人會(huì )吃高脂肪、高熱量的食物，喝</font><font face="宋體">“肥宅快樂(lè )水”，熬夜打游戲，懶在床上不運動(dòng)，做這些事短時(shí)間內會(huì )讓你感覺(jué)很快樂(lè )，似乎是在放松和休息，但長(cháng)期來(lái)看卻對情緒非常有害。會(huì )增加焦慮，影響情緒。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">“情緒是大腦的功能，也是身體的一部分?！苯妓颊f(shuō)，“當身體不健康時(shí)，大腦功能受損，情緒也會(huì )受到影響?！睆倪M(jìn)食障礙患者身上可以明顯看出情緒與身體的緊密聯(lián)系——體重指數特別低時(shí)，患者的思維也會(huì )特別偏執；隨著(zhù)體重指數的升高，患者思維能力、記憶和注意力都有明顯提升，情緒也會(huì )明顯改善。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">“身體健康和心理健康是分不開(kāi)的?！敝軙?shū)喆說(shuō)，“有規律的運動(dòng)可以讓身體保持健康，對改善情緒和認知都有幫助。運動(dòng)對輕度或中度抑郁癥也具有治療作用?！?/font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">他建議選擇中等強度以上的運動(dòng)，例如網(wǎng)球、羽毛球、游泳、跑步，每周鍛煉三次以上，每次</font><font face="宋體">40～60分鐘。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">在飲食方面，姜思思建議</font><font face="宋體">“多吃含蛋白質(zhì)、維生素，尤其是B族維生素的食物，多吃新鮮蔬菜水果，多喝牛奶”。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28.1pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><b style="mso-bidi-font-weight: normal"><span id="pxgl3nk" class="15" style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-ansi-font-weight: bold"><font face="宋體">保持</font><font face="宋體">“消耗”和“滋養”的平衡，學(xué)會(huì )暫停</font></span></b><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">保持心理健康，還要學(xué)會(huì )平衡自己的生活。姜思思說(shuō)，我們每天做的事情可以粗略分為</font><font face="宋體">“消耗活動(dòng)”或“滋養活動(dòng)”?！白甜B活動(dòng)”又可以分為兩種：一種是讓自己高興的“愉悅活動(dòng)”，比如跟朋友聊天、出去玩；另一種是讓自己有成就感的“掌控活動(dòng)”，比如寫(xiě)完一封重要的郵件，完成作業(yè)。有些事情既是耗能的，又是滋養的，比如一份讓你有成就感的工作。在生活中要注意保持“消耗”和“滋養”的平衡，如果只做消耗的事情，不做滋養的事情，或者生活中耗能的事情和滋養的事情嚴重失衡，時(shí)間久了就常常會(huì )出問(wèn)題。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">周書(shū)喆強調：</font><font face="宋體">“一定要在日常計劃中添加一些讓自己開(kāi)心的活動(dòng)。比如和朋友吃飯，打球等等。在工作和學(xué)習之余，時(shí)不時(shí)地給自己增加一些讓自己開(kāi)心的活動(dòng)，這既是放松也是宣泄?！?/font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">此外，還要學(xué)會(huì )識別壓力的信號，要學(xué)會(huì )暫停。姜思思說(shuō)，壓力是一點(diǎn)點(diǎn)累積起來(lái)的，如果不暫停，不釋放，就常會(huì )帶來(lái)壓力相關(guān)的各種問(wèn)題。她建議，在工作一段時(shí)間后，提醒自己有意識地停下來(lái)休息，做深呼吸，進(jìn)行放松訓練，不僅可以緩解壓力，釋放壓力，對維護大腦的功能也會(huì )有幫助。</font><font face="宋體">“在現代社會(huì )生活，很多苦惱是系統性的，來(lái)自現代社會(huì )本身。不要因為壓力不可避免而放棄減壓，而是應該更加積極地去學(xué)習專(zhuān)業(yè)的減壓技術(shù)，調整身心狀態(tài)。正念、太極、瑜伽、冥想等方法，都很有幫助?！?/font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">周書(shū)喆認為，每個(gè)人都需要有歸屬感和被需要感。因此，找到一些志同道合的朋友，與他們相處，互相幫助和支持，對一個(gè)人的心理健康也非常重要。姜思思建議，可以加入興趣小組或者是支持性的團體，為自己創(chuàng )造支持性的人際關(guān)系。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">最后，姜思思強調，如果發(fā)現自己出現心理問(wèn)題，一定要向專(zhuān)業(yè)人員求助。</font><font face="宋體">“心理問(wèn)題是可以治療和調整的，學(xué)校心理咨詢(xún)中心、校醫院，以及專(zhuān)業(yè)的精神專(zhuān)科醫院都有專(zhuān)業(yè)人員，一定不要忘記尋求專(zhuān)業(yè)的幫助?！保ㄓ浾呦蔫?/font></span><b><span style="font-size: 14pt; font-family: 宋體; text-transform: none; font-weight: bold; color: rgb(38,38,38); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></b><br />（來(lái)源：光明網(wǎng)）<br /></p> </div> </div> </div> </div>  <div id="0t3ajw3" class="mbewm"> <div id="ospvb5f" class="mbewmleft"> <img src="/skin/static/images/index_mb/ctsjm.png" alt=""> 點(diǎn)擊關(guān)注贛州城投 </div> <div id="kndtkpd" class="mbewmright"> <img src="/skin/static/images/index_mb/qtsjm.png" alt=""> 點(diǎn)擊關(guān)注更多 </div> </div> <div id="trjpftr" class="leftmask"> <div id="jzxlihe" class="lmaskbody"> <div id="ksqyevl" class="lmaskbodyheader"> <img src="/skin/static/images/index_mb/close.png" alt="" class="colosewm"> </div> <div id="pkqrxc5" class="lmaskbodyul"> <ul> <li> <img 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src="/skin/static/images/index_pc/pc_nav_dao.png"><a href="/">首頁(yè)</a> > <a href="/zhuantizhuanlan/">專(zhuān)題專(zhuān)欄</a> > <a href="/zhuantizhuanlan/jiankangkepu/">健康科普</a></p> </div> </div>  <div id="dioec7o" class="body_list_kss_list" style="height:auto"> <div id="5j0nbzn" class="body_list_kss_list_title">年輕人，你快樂(lè )嗎？心理問(wèn)題出現早期信號要“喊?！?/div> <div id="wf8gusq" class="body_list_kss_list_time">發(fā)布時(shí)間：2021-05-18 </div> <div id="fv0h8xv" class="body_list_kss_list_text"> <p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28.1pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><b style="mso-bidi-font-weight: normal"><span id="sqwcant" class="15" style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-ansi-font-weight: bold"><font face="宋體">在心理問(wèn)題出現早期信號時(shí)及時(shí)</font><font face="宋體">“喊?！?/font></span></b><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28.1pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><b style="mso-bidi-font-weight: normal"><span id="ndurfdb" class="15" style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-ansi-font-weight: bold"><font face="宋體">年輕人，愿你的青春煥發(fā)健康的光彩</font></span></b><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">年輕人，你快樂(lè )嗎？在這個(gè)春暖花開(kāi)的五月，你的心靈是如春光一般明媚，還是蒙上了憂(yōu)愁的沙塵？</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">形形色色的心理問(wèn)題或許是現代文明社會(huì )回報給人類(lèi)的</font><font face="宋體">“黑色幽默”。數據顯示，從2005年到2015年，全球確診抑郁癥發(fā)病人數增加了18.4%。北京大學(xué)第六醫院黃悅勤教授主持的中國首次全國性精神障礙流行病學(xué)調查數據顯示，18-34歲人群中，焦慮障礙的12月患病率(為在調查人群中，從調查之日起，之前12個(gè)月曾罹患過(guò)某種精神障礙的人群作為病例，該病例數占總人群數的比例——記者注)為4.3%，心境障礙的12月患病率為4.1%。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">心理問(wèn)題就像是滾雪球，如果不及時(shí)制止，便會(huì )越來(lái)越大。而在問(wèn)題成為疾病之前，其實(shí)早有跡象可循，若處理及時(shí)，情況可以很快好轉。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">如何在心理問(wèn)題出現早期信號時(shí)及時(shí)</font><font face="宋體">“喊?！?？怎樣通過(guò)識別和調整危險的思維模式和錯誤認知來(lái)避免自己墮入情緒的陷阱？如何通過(guò)糾正行為習慣預防“心靈感冒”？為此，記者采訪(fǎng)了北大六院臨床心理科主治醫師姜思思和綜合科主治醫師周書(shū)喆。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">兩位醫生告訴記者，臨床發(fā)現，出現心理問(wèn)題的人，思維模式有一些</font><font face="宋體">“共性”。及時(shí)糾正錯誤的思維模式，在一定程度上也可以規避患心理疾病的風(fēng)險。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28.1pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><b style="mso-bidi-font-weight: normal"><span id="7afl8pk" class="15" style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-ansi-font-weight: bold"><font face="宋體">“理性腦”和“感性腦”的平衡</font></span></b><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">周書(shū)喆告訴記者，年輕人所處的人生發(fā)展階段充滿(mǎn)著(zhù)變化和不確定性。尤其是大學(xué)生、研究生群體，需要同時(shí)面對學(xué)業(yè)壓力和就業(yè)壓力，需要克服集體生活帶來(lái)的煩心事，需要承受情感關(guān)系出現的變數。他們的人生充滿(mǎn)未知，他們的人生有各種可能。這種未知和不確定性帶來(lái)的既是希望，也是壓力和焦慮。很多年輕人在這個(gè)階段會(huì )感到迷失，找不到人生的目標和方向，也看不到自身的價(jià)值，覺(jué)得</font><font face="宋體">“活著(zhù)很累，很沒(méi)有意思”，乃至出現了“空心病”。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">周書(shū)喆認為，他們需要重新建立自我價(jià)值感。如果建立人生目標的命題對現階段而言過(guò)于宏大和遙遠，不妨先建立一個(gè)個(gè)小目標，然后一步步完成。在完成每個(gè)小目標的時(shí)候，都會(huì )增加對自我的掌控感和方向感，進(jìn)而找到自己存在的價(jià)值。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">姜思思在臨床也見(jiàn)過(guò)不少年輕人，他們過(guò)度崇尚理性，傾向于用理性尋找一切問(wèn)題的答案，當遇到用理性解決不了的問(wèn)題時(shí)就很容易陷入悲觀(guān)絕望。比如</font><font face="宋體">“人生的意義是什么”這個(gè)問(wèn)題，有些年輕人在進(jìn)行大量理性思考后仍找不到滿(mǎn)意的答案，于是便得出“人生沒(méi)有意義”的結論，有些人繼而覺(jué)得“活著(zhù)也沒(méi)有意義”，甚至產(chǎn)生輕生的念頭。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">“人類(lèi)的大腦除了會(huì )思考，還有一項很重要的功能，就是去感受?！苯妓颊f(shuō)，“當我們作為嬰兒來(lái)到這個(gè)世界的時(shí)候并不會(huì )思考，但已經(jīng)富有感受力，會(huì )本能地對世界產(chǎn)生好奇，并且帶著(zhù)好奇心去感受這個(gè)世界，在感受中會(huì )體驗快樂(lè )，感知生命的意義?！?/font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">姜思思進(jìn)一步解釋說(shuō)，從神經(jīng)科學(xué)的角度，人類(lèi)大腦內既有</font><font face="宋體">“理性腦”部分也有“感性腦”(或稱(chēng)為“情緒腦”)部分。大腦的前額葉掌管理性、思考、計劃、權衡利弊；邊緣葉則與多種情緒有關(guān)。大腦本身的功能就是既有理性，也有感性。也就是說(shuō)，從科學(xué)的角度，理性也只是大腦功能的一部分。真正的健康是“理性腦”和“感性腦”的平衡，思考和感受的能力都得到發(fā)展。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28.1pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><b style="mso-bidi-font-weight: normal"><span id="caxdz5x" class="15" style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-ansi-font-weight: bold"><font face="宋體">絕對化思維、自我評價(jià)過(guò)低、壓抑負面情緒</font><font face="宋體">……都是錯誤的思維模式</font></span></b><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">有些人由于把人生設想得過(guò)于美好，在遇到挫折時(shí)，就會(huì )對自我和周邊事物產(chǎn)生懷疑，作出非常極端的判斷。</font><font face="宋體">“他們會(huì )自我否定，把問(wèn)題歸結于自己的過(guò)錯。特別是在一段感情被迫結束時(shí)，總是糾結于自己可能犯了什么錯誤才導致了現在不如意的結果，一味作出‘假如當時(shí)我……現在可能就會(huì )……’的假想?！敝軙?shū)喆說(shuō)。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">對自己評價(jià)過(guò)低是抑郁癥患者的顯著(zhù)特征。他們會(huì )忽視積極的、正性的信息，而只關(guān)注負面的信息，從而形成對自己歪曲的、不客觀(guān)的評價(jià)。更多抑郁癥患者有</font><font face="宋體">“絕對化”的思維，認為一個(gè)事物不是“絕對好”就是“絕對壞”。他們會(huì )追求完美，需要對所有事情擁有掌控感，任何事情都必須百分百確定才能去做。一旦事情超出掌控，就會(huì )涌現一系列災難化的想法。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">“他們的大腦會(huì )像一個(gè)篩子一樣，把積極的信息全都刪掉，只留下負面的信息?！敝軙?shū)喆說(shuō)，“比如，一個(gè)人在準備考研時(shí)，每天給自己制訂滿(mǎn)滿(mǎn)的學(xué)習計劃，一旦完不成他就會(huì )非常擔憂(yōu)，腦子里都是‘完不成計劃就會(huì )考不上研究生，考不上研究生就要去找工作，找不到工作人生就沒(méi)有出路了……’這些最壞的想法。還有人即使考出了好成績(jì)，也會(huì )把它看作是一件壞事，認為這次考好了，下次也必須考得好，不然自己就不是一個(gè)好學(xué)生，因而感到壓力更大，更加焦慮，進(jìn)而失眠，情緒變壞，行為也受到影響?！?/font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">姜思思說(shuō)，有些人，沒(méi)有患抑郁癥，也會(huì )有自我評價(jià)過(guò)低的問(wèn)題，面對事情內心獨白常是</font><font face="宋體">“我不好”“我不配”，據不完全統計，這種情況可能女性居多。有很多女孩，周?chē)娜硕加X(jué)得她很優(yōu)秀，她實(shí)際上也很好、很優(yōu)秀，但是內心卻總覺(jué)得自己不夠好，覺(jué)得別人喜歡自己是因為他們只看到了表象，如果別人了解了真實(shí)的自己肯定會(huì )躲開(kāi)，甚至可能會(huì )討厭。這樣的姑娘看起來(lái)又美又溫和，但在人際關(guān)系中常會(huì )遇到困難，特別是在親密關(guān)系里。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">還有這樣一群人，在別人眼中，他們永遠積極陽(yáng)光，充滿(mǎn)了正能量。他們從來(lái)不在別人面前流露負面的情緒，他們或者認為表達負面情緒是一種軟弱、不夠堅強的表現；或者認為用自己的負面情緒去影響他人是不禮貌的行為；或者擔心表達負面情緒會(huì )引起他人反感，會(huì )對人際關(guān)系產(chǎn)生負面影響。他們看起來(lái)活潑外向、樂(lè )觀(guān)向上，內心卻極度敏感。他們把所有的壞情緒都藏在心里，不對任何人表達。姜思思認為，</font><font face="宋體">“這種情況非常危險，因為這些壞情緒由于得不到宣泄，會(huì )積累得越來(lái)越多，一旦暴發(fā)，就會(huì )鋪天蓋地?！?/font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">值得注意的是，一些家長(cháng)不正確的教育方式也會(huì )無(wú)意識地壓制孩子表達情緒的行為。</font><font face="宋體">“比如，當孩子向家長(cháng)表達負面情緒時(shí)，家長(cháng)會(huì )打擊孩子的表達，甚至表現出比孩子還嚴重的負面情緒，久而久之，孩子就會(huì )傾向于不再表達，默默忍受。有些時(shí)候，直到孩子出現嚴重的心理問(wèn)題，甚至出現極端行為，家長(cháng)還蒙在鼓里?！苯妓颊f(shuō)。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">悲傷、憤怒、膽怯</font><font face="宋體">……所有的負面情緒都是正常的，同快樂(lè )、積極、勇敢這些正面情緒一樣，都是客觀(guān)存在。隱藏和壓抑負面情緒，不去宣泄不去處理，時(shí)間久了一定會(huì )出問(wèn)題?！岸谜_地表達情緒，學(xué)會(huì )適當地求助，其實(shí)才是強者的表現?！苯妓颊f(shuō)。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28.1pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><b style="mso-bidi-font-weight: normal"><span id="ksaw8nl" class="15" style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-ansi-font-weight: bold"><font face="宋體">童年創(chuàng )傷不是絕望的命題</font></span></b><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">過(guò)度強調原生家庭和童年創(chuàng )傷也是不少人都會(huì )陷入的思維誤區。他們認為童年創(chuàng )傷已經(jīng)發(fā)生，不可修復，人生也因此已經(jīng)定格，不可改變。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">在姜思思看來(lái)，有瑕疵的家庭是最常見(jiàn)的現象。沒(méi)有一個(gè)家庭是完美的，沒(méi)有一個(gè)家長(cháng)是完美的。即使經(jīng)歷過(guò)傷害，也無(wú)須過(guò)于悲觀(guān)，因為人類(lèi)天然具有復原的能力。擦破的傷口會(huì )長(cháng)出新的皮膚，摔斷的骨頭重新接上后也可以慢慢長(cháng)好，心理也是一樣。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">姜思思說(shuō)，人類(lèi)的心理具有抗逆力，也叫復原力，就是自我修復的能力。原生家庭固然會(huì )對一個(gè)人的人生產(chǎn)生很大影響，但這并不是定論。心理學(xué)家做過(guò)很多相關(guān)研究，其中有一個(gè)研究以</font><font face="宋體">6698名嬰兒為樣本，這些嬰兒來(lái)自問(wèn)題非常嚴重的家庭，他們的父母吸毒、酗酒、極端貧困……然而在這樣的家庭里長(cháng)大的孩子，有1/3最終長(cháng)成了有能力、有愛(ài)心的成年人，組建了溫馨的家庭。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">姜思思認為，童年創(chuàng )傷的影響雖然不容忽視，但也并不是一個(gè)絕望的命題。美國心理學(xué)家梅格</font><font face="宋體">·杰伊結合自己的臨床案例寫(xiě)了一本關(guān)于經(jīng)歷過(guò)童年創(chuàng )傷的人如何復原的書(shū)《我們都曾受傷，卻有了更好的人生》。作者在書(shū)中指出，戰勝創(chuàng )傷并不是那么容易的事情，即使是那些“超級常人”一路走來(lái)也是充滿(mǎn)了各種艱辛。但盡管如此，只要對未來(lái)懷有積極預期并為之努力，輔以有效的應對方法，我們終將可以爬出童年創(chuàng )傷的泥潭。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28.1pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><b style="mso-bidi-font-weight: normal"><span id="6p8l5ek" class="15" style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-ansi-font-weight: bold"><font face="宋體">情緒是大腦的功能，也是身體的一部分</font></span></b><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">兩位醫生都表示，情緒、認知、行為、身體感覺(jué)是相互聯(lián)系、相互影響的。通過(guò)調整認知模式，改變行為習慣，處理不適的身體感覺(jué)，不僅能夠調整情緒，改善焦慮、抑郁的狀況，還能夠預防焦慮、抑郁等心理問(wèn)題的發(fā)生。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">“每個(gè)人都應該學(xué)習認識自己的情緒，比如知道每種情緒是什么感覺(jué)，分清哪些是基本的情緒，哪些是次級的情緒?！苯妓颊f(shuō)，“比如，一個(gè)人心情不好，于是暴飲暴食，之后又很自責。在這種情況下，心情不好是基本的情緒，而暴飲暴食之后的自責就是次級的情緒。每個(gè)人都可以時(shí)常覺(jué)察自己，高興的時(shí)候身體是什么感覺(jué)？不高興的時(shí)候，會(huì )有什么想法(通常會(huì )有很多負面的想法)？會(huì )有什么行為？可以通過(guò)改變想法、改變行為、處理不適的身體感覺(jué)來(lái)調整情緒?！?/font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">“想要改變情緒，就要改變認知和行為，打破認知——行為的循環(huán)?！敝軙?shū)喆說(shuō)。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">身體和情緒是緊密相連的，要保持良好的情緒，就要愛(ài)護自己的身體。然而現代人的很多生活習慣，自我感覺(jué)是在調節情緒，其實(shí)長(cháng)遠來(lái)看卻是對情緒有害。姜思思指出，很多人會(huì )吃高脂肪、高熱量的食物，喝</font><font face="宋體">“肥宅快樂(lè )水”，熬夜打游戲，懶在床上不運動(dòng)，做這些事短時(shí)間內會(huì )讓你感覺(jué)很快樂(lè )，似乎是在放松和休息，但長(cháng)期來(lái)看卻對情緒非常有害。會(huì )增加焦慮，影響情緒。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">“情緒是大腦的功能，也是身體的一部分?！苯妓颊f(shuō)，“當身體不健康時(shí)，大腦功能受損，情緒也會(huì )受到影響?！睆倪M(jìn)食障礙患者身上可以明顯看出情緒與身體的緊密聯(lián)系——體重指數特別低時(shí)，患者的思維也會(huì )特別偏執；隨著(zhù)體重指數的升高，患者思維能力、記憶和注意力都有明顯提升，情緒也會(huì )明顯改善。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">“身體健康和心理健康是分不開(kāi)的?！敝軙?shū)喆說(shuō)，“有規律的運動(dòng)可以讓身體保持健康，對改善情緒和認知都有幫助。運動(dòng)對輕度或中度抑郁癥也具有治療作用?！?/font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">他建議選擇中等強度以上的運動(dòng)，例如網(wǎng)球、羽毛球、游泳、跑步，每周鍛煉三次以上，每次</font><font face="宋體">40～60分鐘。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">在飲食方面，姜思思建議</font><font face="宋體">“多吃含蛋白質(zhì)、維生素，尤其是B族維生素的食物，多吃新鮮蔬菜水果，多喝牛奶”。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28.1pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><b style="mso-bidi-font-weight: normal"><span id="fvtrns8" class="15" style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-ansi-font-weight: bold"><font face="宋體">保持</font><font face="宋體">“消耗”和“滋養”的平衡，學(xué)會(huì )暫停</font></span></b><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">保持心理健康，還要學(xué)會(huì )平衡自己的生活。姜思思說(shuō)，我們每天做的事情可以粗略分為</font><font face="宋體">“消耗活動(dòng)”或“滋養活動(dòng)”?！白甜B活動(dòng)”又可以分為兩種：一種是讓自己高興的“愉悅活動(dòng)”，比如跟朋友聊天、出去玩；另一種是讓自己有成就感的“掌控活動(dòng)”，比如寫(xiě)完一封重要的郵件，完成作業(yè)。有些事情既是耗能的，又是滋養的，比如一份讓你有成就感的工作。在生活中要注意保持“消耗”和“滋養”的平衡，如果只做消耗的事情，不做滋養的事情，或者生活中耗能的事情和滋養的事情嚴重失衡，時(shí)間久了就常常會(huì )出問(wèn)題。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">周書(shū)喆強調：</font><font face="宋體">“一定要在日常計劃中添加一些讓自己開(kāi)心的活動(dòng)。比如和朋友吃飯，打球等等。在工作和學(xué)習之余，時(shí)不時(shí)地給自己增加一些讓自己開(kāi)心的活動(dòng)，這既是放松也是宣泄?！?/font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">此外，還要學(xué)會(huì )識別壓力的信號，要學(xué)會(huì )暫停。姜思思說(shuō)，壓力是一點(diǎn)點(diǎn)累積起來(lái)的，如果不暫停，不釋放，就常會(huì )帶來(lái)壓力相關(guān)的各種問(wèn)題。她建議，在工作一段時(shí)間后，提醒自己有意識地停下來(lái)休息，做深呼吸，進(jìn)行放松訓練，不僅可以緩解壓力，釋放壓力，對維護大腦的功能也會(huì )有幫助。</font><font face="宋體">“在現代社會(huì )生活，很多苦惱是系統性的，來(lái)自現代社會(huì )本身。不要因為壓力不可避免而放棄減壓，而是應該更加積極地去學(xué)習專(zhuān)業(yè)的減壓技術(shù)，調整身心狀態(tài)。正念、太極、瑜伽、冥想等方法，都很有幫助?！?/font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">周書(shū)喆認為，每個(gè)人都需要有歸屬感和被需要感。因此，找到一些志同道合的朋友，與他們相處，互相幫助和支持，對一個(gè)人的心理健康也非常重要。姜思思建議，可以加入興趣小組或者是支持性的團體，為自己創(chuàng )造支持性的人際關(guān)系。</font></span><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></p><p class="p" style="padding-bottom: 0pt; padding-top: 0pt; padding-left: 0pt; margin: 0pt 0pt 9pt; line-height: 28pt; padding-right: 0pt; text-autospace: ideograph-numeric; text-indent: 28pt; mso-char-indent-count: 2.0000; mso-pagination: widow-orphan; mso-line-height-rule: exactly"><span style="font-size: 14pt; font-family: 宋體; text-transform: none; color: rgb(0,0,0); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><font face="宋體">最后，姜思思強調，如果發(fā)現自己出現心理問(wèn)題，一定要向專(zhuān)業(yè)人員求助。</font><font face="宋體">“心理問(wèn)題是可以治療和調整的，學(xué)校心理咨詢(xún)中心、校醫院，以及專(zhuān)業(yè)的精神專(zhuān)科醫院都有專(zhuān)業(yè)人員，一定不要忘記尋求專(zhuān)業(yè)的幫助?！保ㄓ浾呦蔫?/font></span><b><span style="font-size: 14pt; font-family: 宋體; text-transform: none; font-weight: bold; color: rgb(38,38,38); font-style: normal; letter-spacing: 0pt; mso-spacerun: 'yes'; mso-font-kerning: 0.0000pt"><o:p></o:p></span></b><br />（來(lái)源：光明網(wǎng)）<br /></p> </div> </div>  </div> </div> </div>  <div id="ywa1gwu" class="news_footer_div"> <div id="lca1qm8" class="news_footer_div_body"> <div id="esiyou7" class="news_marg_auto"> <div id="3pvtzhv" class="footer_div_body2"> <div id="3pljznd" class="footer_div_body_header"><a href="/jituanjieshao/">集團介紹</a></div> <ul class="footer_div_body_footer"> <li> <a href="/jituanjieshao/jituanjianjie/">集團簡(jiǎn)介</a> </li> <li> <a href="/jituanjieshao/lingdaobanzi/">領(lǐng)導班子</a> </li> <li> <a href="/jituanjieshao/zzjg/">組織架構</a> </li> <li> <a href="/jituanjieshao/jituanrongyu/">集團榮譽(yù)</a> </li> <li> <a 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