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英语短文
11
招战胜抑郁
阳光生活
Worry
is,
sadly,
an
inevitability
of
life.
Bad
things
are bound to happen, and the natural human
reaction is
to
think
about
the
negative
consequences
that
could
potentially arise.
可惜的是，
忧虑是生活中无法避免的。
不好的事情定然会
发生，而人类的
本能反应就是去考虑可能由之带来的负面后果。
However,
worry
is
rarely
productive
--
“
it
’
s
something we do over and over again,
without much resolution,
and
it
’
s
typically
of
the
worst-case
scenario
of
the
future,
”
explains Jason Moser, Ph.D., an
assistant professor in the
Department
of
Psychology
at
Michigan
State
University,
who
has
conducted studies on
worry.
然而，忧虑很少带
给我们动力—“我们会一遍遍地担心，
而没有什么解决办法，
而
且担心的通常是未来最坏的情形，
”
贾森·
莫
泽博士这样解释道，他现在密歇根州立大学心理学部门
任助理教授，
已经开展了诸多关于忧虑的调研。
”
The
re
’
s
always
an
element
of
uncertainty,
always
an element of
catastrophe,
”
he tells
HuffPost. Unlike fear,
which has a more
pin-pointable source (like a spider on the
wall),
people
worry
over
“
an
amorphous,
future
uncertain
threat -- something bad that might
happen.
”
“总有不确定元素，总有灾难性的可能，
”
贾森·莫泽博
士在
《赫芬顿邮报》
讲道。
忧虑和恐惧不同，
恐惧是有具体原因的
(
比
如墙上的蜘蛛
)
，而人们担心的却是“无形的，未来不确定的
威胁—
可能发生的不好的事情”
。
While the
research isn
’
t clear on the
extent to
which people are predisposed
to worry, it is clear that there
are
some personality types that are more linked to
worrying
than others. Neuroticism seems
to be tied to worrying, for
instance,
as
is
general
intolerance
of
uncertainty,
Moser
says.
And while everyone
worries from time to time, it is possible
to worry so much that it starts to have
a noticeable impact
on your daily life.
研究并没有清晰地表明哪些人更容
易忧虑，
但明确地发现
了一些特定的个性特点更容易导致忧虑。
比如神经过敏，
通常很难接
受不确定的
结果，
就易导致忧虑，
莫泽博士讲道。
而且每个人都会时
不时地忧虑，这些忧虑达到一定程度就会开始明显地影响日常生活。<
/p>
But
even if you are a worrier,
you
’
re not doomed
-- there are a number of effective
strategies that worriers
can use to
stop the cycle. Moser and Christine Purdon, Ph.D.,
a licensed psychologist, professor and
executive director of
the Centre for
Mental Health Research at the University of
Waterloo,
shared
some
of
the
most
effective
habits
and
strategies
for
squelching
worry,
as
well
as
some
common
traits
shared by people who
aren
’
t bogged down by it:
但是，
即
使你是个容易忧虑的人，
这也并非无可救药——
有很多有效策略
可以让忧虑者停止这个恶性循环。
莫泽博士和克里斯
蒂·博登博
士
(
专业认证心理学家，现为滑铁卢大学的心理健康研究
中心教授和执行主任
)
在本文分享了一些能够
有效消除忧虑的习惯和
策略，以及摆脱忧虑的人群的共有特征。
They focus on
the present.
活在当下
Perhaps
one
of
the
biggest
differences
between
worriers
and
non-
worriers
is
the
ability
to
stay
in
the
present,
and not get bogged down by things that
have yet to happen.
Purdon calls it a
“
worry
chain
”
-- the idea that one
worry
will
spur
a
“
what
if,
”
which
spurs
another
worry
and
another
“
what
if,
”
and so on. Non-worriers
are able to look at a
problem and
recognize what solution needs to be implemented,
“
but a worrier
isn
’
t able to get that kind
of distance,
”
she
explains.
“
The mind goes a
lot faster.
”
活在当下，
不被尚未发生的事情困扰
，
这种能力也许就是
衡量一个人是否容易忧虑的最主要区别。<
/p>
博登博士称之为
“忧虑连锁”
—就是一种
担心会激发另一个“假如“，再激发下一个“假如”
，如
此产生
连锁效应。
不易忧虑的人能够去看待难题并且找出需要的解决
方
法，
“但是易忧虑的人却无法达到那种程度，
”她解释道，
“他们的
思绪转得很快。
”
For
instance, say your son comes home with a bad
grade. If you
’
re
a worrier, you might then worry that this
will cause your son to fail the class,
which will then impair
him
from
getting
into
college.
However,
if
you
’
re
a
non-worrier,
you
’
ll
realize
that
the
immediate
issue
at
hand
is
just
that
your
son
needs
to
study
harder
in
this
particular
class -- and
that
’
s that.
“
I
’
m
able to say,
‘
He usually
does
really
well,
he
’
s
smart,
he
’
s
dedicated,
he
’
ll
be
fine;
this is
a blip, not a pattern,
’”
Purdon says. Whereas when
worriers
become
anxious,
their
“
intentional
focus
narrows
to
threat
cues.
They
can
get
themselves
very
anxious
very
quickly.
”
比如，
你
的儿子考试考砸回到家。
如果你是个容易忧虑的
人，
你可能会担心这会导致孩子最后挂科，
可能会影响他上大学。
然
而，
如果你是乐天派，
你
会意识到当下之急就是小孩需要在这门课上
多用点儿功——仅此而已。
< br>“我可以说，
‘他一直做得很不错，
聪明又
用功，
他没问题的
;
这只是
个小挫折，
不是常态，
”
博登讲道，
然而，
当忧虑者焦虑起来时，
他们会
“有意识地将注意力缩小到那些威胁性
因
素上，然后很快让自己不安起来。
”
They practice mindfulness
学会专注
Because
staying
in
the
present
is
so
fundamental
to
squashing
worry,
practicing
mindfulness
can
help
you
to
steer
focus
away from a hypothetical issue that could develop
down
the road.
“
It keeps you in the here
and now and it helps you
be more aware
of your thoughts,
”
Purdon
says.
因为活在当下对于消
除忧虑是如此重要，
学会专注能帮助
你将注意力从假设性的问题
上转移开来，从而不再继续往下想。
“专
注的力量能够让你留在
此时此刻，也让你更能注意到自己的想法，
”
博登博士讲道。
And therapy, such as
cognitive behavioral therapy
(CBT) and
acceptance and commitment therapy, can also help
worriers stop the negative cycle, since
they focus
“
on the
idea
of
not
wrestling
and
disconfirming
the
worries,
but
getting people to focus on their life
and values and focus on
the present
moment so they can make
decisions,
”
Moser adds.
一些专业疗法，
< br>比如认知行为治疗和接受与投入疗法，
也
能帮助忧虑者阻
止这种恶性循环，
因为这些疗法的核心是
“不去对抗
和否定忧虑，
而是引导人们专注于他们自己的生活和价值，
以及当下
的情境，以便做决定。
”
莫泽博士讲道。
Their
brains
actually
function
differently
in
a
worry-inducing event
忧虑来袭时，让大脑慢下来减压
Moser recently
had a study come out in the Journal
of
Abnormal Psychology, showing that the brains of
worriers
and
non-worriers
actually
work
differently
in
a
stressful
event. For the
study, Moser and his colleagues had 71 female
study
participants
answer
surveys
that
indicated
whether
they
were
generally
positive
thinkers
or
negative
thinkers/worriers.
Then, the participants looked at negative
images -- such as a woman having a
knife held to her throat
by a masked
man -- as their brain activity was monitored and
recorded.
莫泽近来在
《变态心理学杂志》
发表的一项研究表
示，
忧
虑者和乐天派在面对紧急事件时，
大脑的工作方式是不同的。
为了这
项研究，莫泽博士和他的同
事找来了
71
位女士去回答调研问题，这
些问题能够反映她们是普遍意义上的积极思考者还是消极忧虑者。
之
< br>后，
参与者会被安排去看负面图片——比如一个女子被蒙面人用刀指
着喉咙——与此同时参与者的大脑活动会被监测和记录下来。
Moser
found
that
the
brains
of
the
positive
thinkers
were
less
active
than
those
of
the
negative
thinkers/worriers.
In
fact,
“
the
worriers
actually
showed
a
paradoxical
backfiring
effect
in
their
brains
when
asked
to
decrease
their
negative
emotions,
”
he
explained
in
a
statement.
“
This
suggests
they have a really hard time putting a positive
spin
on
difficult
situations
and
actually
make
their
negative
emotions
worse
even
when
they
are
asked
to
think
positively.
”
莫泽发现积极思考者的大脑比消极
忧虑者的活动量少。
事
实上，
“忧虑者
在被要求减少负面情绪的时候竟然产生了矛盾的逆反
效应，
”<
/p>
他在一项陈述中解释道。
“这表明对忧虑者而言，
在困难的情
境下积极思考非常困难，
在被要求去积极思
考时，
他们的负面情绪甚
至更糟。
”<
/p>
They
’
re more
willing to take chances
勇敢尝试
While
worriers
have
a
hard
time
making
decisions --
they take a
long time because they can become crippled by all
the
potential
negative
outcomes
--
non-worriers
are
more
willing
to
test
out
solutions
to
a
problem
even
if
a
bad
outcome
is possible, Moser says. In that same
vein, non-worriers are
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