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两种办法帮助克服负面情绪

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The boss loves your work. Your spouse thinks you're sexy. The kids -- and even the cat -- shower you with affection. But then there's the Voice, the nagging presence in your head that tells you you're a homely, heartless slacker.


你的老板认可你的工作。你的配偶认为你很性感。孩子们--甚至就连你的猫--也对你充满好感。但是，这时总会有一个声音在你的大脑中唠叨不休，告诉你你是一个普普通通、了无生气的懒人。



Even people who appear supremely fit, highly successful and hyper-organized are sometimes riddled with debilitating doubts, fears and self-criticisms.


即使是那些看上去完全胜任工作而且极度自律的非常成功的人士，有时也会被令人心灰意冷的自我怀疑、恐惧和自我批评所困扰。



'Most people are struggling with difficult thoughts and feelings. But the show we put on for others says 'I've got it handled,'' says Steven C. Hayes, a professor of psychology at University of Nevada-Reno. In reality, however, 'there's a big difference between what's on the outside and what's on the inside.'


内华达大学里诺校区(University of Nevada-Reno)的心理学教授史蒂文•海斯(Steven C. Hayes)说，大多数人都在和难以跨越的想法和感觉做斗争。但是我们展现给别人的一面却是"我已经把问题解决了"，然而实际上，我们的内心想法和外在表现存在着巨大的差异。



Cognitive-behavioral therapy aims to help patients conquer their self doubts in two ways: Either by changing the behaviors that go along with it (I'm so fat -- I need to get to the gym!) or by challenging the underlying thoughts, which are often distorted. (I'm 45-years old and I'm comparing myself to anorexic models. Get serious!)


认知行为疗法旨在通过两种办法帮助患者克服自我怀疑：要么改变伴随自我怀疑的行为（我太胖了--我需要去健身房运动减肥！），要么挑战那些通常并不正确的内心想法（我今年45岁了，我想要跟患有厌食症的模特看齐。严肃一点儿！）



Now, a third-wave of cognitive-behavioral therapy is catching on in psychology and self-help circles. It holds that simply observing your critical thoughts without judging them is a more effective way to tame them than pressuring yourself to change or denying their validity.


现在，第三种认知行为疗法在心理学和自我提升圈子里流行开来。该疗法主张对大脑中的一些判断性思维只是静观，而不加以评判，是一种比强迫自己做出变化或者否认这些想法正当性更为有效的"驯服"方式。



''Tame' is an interesting word,' says Dr. Hayes, who pioneered one approach, called Acceptance and Commitment Therapy. 'How would you go about taming a wild horse? You wouldn't whip it back into a corner. You'd pat it on the nose and give it some carrots and eventually try to ride it.'


海斯说，驯服这个词很有意思，你会怎样去驯服一匹野马呢？你不会用鞭子把它逼到墙角。你会拍拍它的鼻子，给它一些胡萝卜吃，最后再试着骑上去。海斯是一种名为"接受和投入治疗"(Acceptance and Commitment Therapy)的新疗法的先行者。



This new psychologymovement centers on mindfulness -- the increasing popular emphasis on paying attention to the present moment. One of its key tenets is that urging people to stop thinking negative thoughts only tightens their grip -- 'like struggling with quicksand,' Dr. Hayes says. But simply observing them like passing clouds can diffuse their emotional power, proponents say, and open up more options. ('Here's that old fat feeling again. You know, this happens every time I look at fashion magazines. I am sure judging myself harshly. Do I want to go to the gym? Or I could go to a movie. Or I could stop reading magazines.')


这种新的心理学疗法注重内观--把越来越多的注意力放在当前状态。其中的一条关键原则就是敦促人们不要去想那些只能让自己更痛苦的负面的事情--海斯说，这就像是在与流沙做斗争。该疗法的倡导者们表示，把它们看作浮云能够化解掉它们对情绪的影响，同时让你拥有更多的选择。（"再以又老又胖的感觉为例。你知道，每当我翻阅时尚杂志的时候都会产生这种情绪。我会对自己做出非常苛刻的评价。我想去健身房吗？还是想去看场电影？或者我可以不去读这些杂志。"）



'Part of what mindfulness does is get to you to recognize that these critical thoughts are really stories you have created about yourself. They are not necessarily true, but they can have self-fulfilling consequences,' says Zindel V. Segal, a professor of psychiatry at the University of Toronto who devised Mindfulness-Based Cognitive Therapy to help depressed patients. 'If you can get some distance from them, you can see that there are choices about how to respond.'


多伦多大学(University of Toronto)的精神病学教授津戴尔•塞格尔(Zindel V. Segal)说，内观疗法的目的之一是让你认识到这些批判性想法的确是你自我创造出来的故事。它们未必是真实的，但是自有其后果。如果你与这些想法保持一定距离，那么你就能发现可以有不同的应对方法。塞格尔设计内观认知疗法来帮助抑郁症患者。



Mindfulness also involves paying attention to your breathing and other physical sensations while observing your thoughts so you have a tapestry of information to consider, says Dr. Segal. In fact, neuro-imaging studies have shown that when people consider problems mindfully, they use additional brain circuits beyond those that simply involve problem-solving.


塞格尔说，内观疗法还包括在观察自己想法时注意自己的呼吸以及其他的肢体感觉，这样你就有很多的资讯需要考虑。实际上，神经成像研究已经表明，人们在用心地思考问题时会比简单去想如何解决问题使用更多的大脑回路。



Although some critics initially dismissed mindfulness-based therapies as vacuous and New Age-y, dozens of randomized-controlled trials in the past decade have shown that they can be effective in managing depression, panic disorders, social phobias, sleep problems and even borderline personalitydisorder.


尽管一些批评人士最初认为内观疗法空洞无物，而且有一种Y时代(New Age-y)的感觉，但是过去十年来的数十项随机试验已经表明它对于治疗抑郁症、恐慌症、社交恐惧症、睡眠问题乃至边缘性人格障碍都是有效的。



A study of 160 patients with major depression, led by Dr. Segal and published in the Archives of General Psychiatry last month, found that mindfulness-based cognitive therapy was just as good at as antidepressants at warding off relapses of depression.


塞格尔主持过一项对160名严重抑郁症患者进行的研究，并于去年将其结果发表在了《普通精神病学文献》(Archives of General Psychiatry)上。研究发现，内观认知疗法在防止抑郁症复发方面与抗抑郁病药有着同样出色的表现。



The National Institutes of Health is funding more than 50 research studies involving mindfulness treatments for psychological problems.


美国国立卫生研究院(The National Institutes of Health)正在为50多个采用内观疗法治疗心理问题的研究项目提供资金。



A growing number of therapists are also using mindfulness-based acceptance in their practices. Katherine Muller, associatedirector of the Center for Integrative Psychotherapy in Allentown, Pa., says she sometimes brings out a little plastic gnome to represent a patient's negative feelings. 'The idea is, 'These feelings are going to come. What are you going to do about them?'' she says. 'You don't have to react to them at all. Just allowing them to exist takes away their power.'


同时，越来越多的临床医学家也在他们的临床实践中采用内观接受疗法。位于宾夕法尼亚州亚兰敦(Allentown)的综合心理治疗中心(Center for Integrative Psychotherapy)副主任凯萨琳•穆勒(Katherine Muller)说，有时她会拿出一个塑胶侏儒来表示患者的负面情绪。她说，我会问患者，"这些情绪不可避免会产生，而你将如何应对呢？"然后告诉他，你根本不必对它们做出回应。仅仅是允许它们存在就能够消除它们的能量。



She also finds that practicing mindfulness is more effective at easing her own fear of flying than being reminded about the safety statistics.


她还发现，在缓解她自己对乘坐飞机的恐惧方面，进行内观训练比被告知飞行的安全统计数据更为有效。



On one flight, she says, 'all my cognitive skills were going right out the window.' Then another psychologist suggested focusing on the tray table rather than fighting her fears. 'It helped me center my head and get a grip,' she says. 'It gave me a chance to watch the movie and talk to the person next to me, rather than focus on how the plane might go down in a fiery ball.'


在一次飞行当中，她说，我所有的认知技能都被抛到机舱之外了。这时，另外一位心理学家建议她把注意力集中在飞机上的小桌板上而不是与自己的恐惧心理做斗争。她说，这么做帮助我集中了注意力，控制了自己的大脑。让我有机会看看电影并且和身边的乘客聊聊天，而不是老在担心飞机可能会变成一个火球从天上掉下来。



Psychologist Dennis Tirch, director of the New York Center for Mindfulness, Acceptance and Compassion-Focused Therapies, uses this formula to help even people with profound developmental disabilities take control of their emotions: 'Feel your soles of your feet. Feel yourself breathe. Label your emotions and make space for your thoughts.'


心理学家邓尼斯•蒂尔奇(Dennis Tirch)是纽约内观接受和同情疗法中心(New York Center for Mindfulness, Acceptance and Compassion-Focused Therapies)的主任。他采用这种疗法帮助甚至是患有严重发展障碍的患者控制自己的情绪："感觉你的脚底。感觉你的呼吸。把你的情绪贴上标签，为思考问题腾出空间。"



Extending some compassion for yourself is also an important part of the new mindfulness therapies, Dr. Tirch says. 'I can't tell you how many clients I have who are just beating themselves up about things' says Dr. Tirch. 'Give yourself a break -- not so you can curl up in bed and stay home, but so you can interact better with the world.'


蒂尔奇说，给予自己一些同情也是新的内观疗法的重要组成部分。他表示，我无法告诉你我有多少患者为了一些事情把自己搞得筋疲力尽。给自己一段空闲的时间--不是让你蜷缩在床上或是呆在家里，而是你可以利用这段时间更好地接触外部世界。



Kindness and accepting your thoughts nonjudgmentally doesn't mean having to settle for the status quo, proponents say. Rather than be paralyzed by negative thoughts, you can opt to change your situation -- get to the gym or work harder -- but with a clearer set of options based on what really matters.


内观疗法的倡导者们表示，善待自己，不加评判地接受自己的想法并不意味着你必须要安于现状。与其被负面的想法所击垮，倒不如努力地去改变自己的处境--你可以去健身房或者更加努力地工作--但是你要有一套更加清晰的选择目标，而这些目标是建立在真正重要的事情的基础之上的。



Some critics note that such advice doesn't sound so different from standard cognitive-behavioral therapy or being kind to the 'inner child' of earlier psychotherapy approaches. And some experts say that still more scientific data is needed to evaluate its effectiveness, particularly now that it's being applied to such a wide array of disorders.


一些批评者注意到，这种建议听起来与普通的认知行为疗法并没有很大的不同，而且对于早前心理疗法中涉及的"内在小孩"(inner child)也不够友好。而且一些专家表示，还需要更多的科研数据来评估这种疗法的有效性，特别是因为它现在的应用范围是如此之广泛。



It's also not clear yet who might benefit most from mindfully accepting their thoughts rather than reasoning with them. For example, Dr. Tirch thinks that it's still important to convince someone with severe agoraphobia that a piano won't fall on their head if they leave the house.


目前还不清楚什么样的人可以从这种接受想法而非评判想法的内观疗法中最多地受益。比如，蒂尔奇认为，对于患有严重广场恐惧症的人而言，让他们相信离开房间后不会有一架钢琴从天而降砸中他们的脑袋还是很重要的。



Yet Marsha Linehan, a professor of psychology at the University of Washington, found that the acceptance therapy she developed in the early 2000s enabled suicidal patients and those with borderline personalitydisorder to accept their feelings and get help while trying to challenge them would only have created more bad feelings.


但是，华盛顿大学(University of Washington)的心理学教授玛莎•林内翰(Marsha Linehan)发现，她在21世纪初期开发的接受疗法能够使有自杀倾向和患有边缘性人格障碍的患者接受自己的情绪并且获得帮助，而尝试挑战负面情绪只会产生更坏的结果。



'It's the nonjudgmental part that trips most people up,' says Dr. Linehan. 'Most of us think that if we are judgmental enough, things will change. But judgment makes it harder to change.' She adds: 'What happens in mindfulness over the long haul is that you finally accept that you've seen this soap opera before and you can turn off the TV.'


林内翰说，大多数人正是由于不加评判而出现差错。我们当中的大多数人认为，如果我们拥有足够的评判能力，那么事情就会发生变化。但是评判却让事情更难发生变化。她补充道，长期来看，内观疗法能够让你最终接受你曾经看过这出肥皂剧的事实，而且还能让你把电视关掉。



Melinda Beck


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