欧美人文风情第336篇:如何击退负面思考

 Negative thinking is one of the biggest obstacles we face in experiencing more happiness, but there's hope. 负面思考是我们在获得更多幸福时所面对最大的阻碍之一，不过还是有解决办法。

Here are two strategies based on cognitive¹ behavioral therapy to defeat your negative thinking. 以下是根据认知行为治疗所提出的两种击退负面思考的方法。

The first is to distract. When you're heading into a social gathering² and you begin to wonder, 第一种是分散注意力。当你去到一个社交聚会，然后你开始心想

What if I don't connect with anyone? Am I even likable? do something that lifts your mood. 「万一我和谁都聊不来怎么办？会有人喜欢我吗？」时，做件能提振心情的事吧。

Generating a positive emotion will counteract³ the anxiety you feel— 激发正面情绪能抵消你的焦虑感－－

listen to a song that makes you smile or take a moment to appreciate people in your life who love you. 听一首会让自己微笑的歌，或花点时间体会一下生命中爱着你的那些人。

Positive emotions literally⁴ undo⁵ the effects of anxiety by lowering our heart rate and muscle tension. 正面情绪真的能藉由降低心率和肌肉紧张度来消去焦虑的影响。

We often believe that our negative thinking is true. 我们常相信自己的负面思考是真实的。

But in reality, our minds feed us messages that range from mild embellishments to outright⁶ lies. Here, we might prefer to combat. 但在现实中，我们的大脑常提供我们一些讯息，从稍作渲染的信息到全然的谎言都有。这时，我们或许会想选择战斗。

Imagine yourself in court. You are the prosecutor⁷, and your negative thought is the defendant⁸. 想象自己在法庭上。你是检察官，你的负面想法是被告。

He's guilty, and you know it, but he's pleading not guilty and sticking to his story. 他有罪，你心知肚明，不过他一直辩说自己没罪，而且坚持他的说法。

Your task is to get the judge to hear your side. 你的任务就是要让法官听你这方的说词。

So when the negative thought shouts out, "You're not good enough at your job," 所以当负面想法大喊：「你在工作上不够有能力」，

you need to consult the evidence you have at your disposal to prove it wrong, argue back with the strongest piece of evidence you can find. 你得利用手边拥有的证据来证实这是错的，用你所能找到最有力的证据反击回去。

For example, "I am good enough because every performance review I've had has been positive. 例如，「我够好，因为我每次的绩效考核都是好的。

I'm currently being considered for that promotion⁹, and my boss told me last week how much she enjoys working with me." 我现在是那个升迁机会的候选人，而且我老板上礼拜才跟我说她有多喜欢和我共事。」

Bring your best version of a tough lawyer to that courtroom and convince the judge 在法庭上表现出你最强悍的律师那面，说服法官

that the negative thought doesn't deserve his or her attention—after all, the judge is you. 不用理会负面想法－－毕竟，那法官就是你自己。

Both of these strategies, distract and combat, are skills anyone can learn and get better at with practice. 这两种策略，分散注意力和战斗，是任何人都可以学习并且熟能生巧的技能。

Remember, with each negative thought you defeat, you've successfully earned your own happiness. 记住，每击退一个负面想法，你就成功获得属于自己的幸福快乐。

 

1 cognitive   

adj.认知的，认识的，有感知的

参考例句：

• As children grow older,their cognitive processes become sharper.孩子们越长越大，他们的认知过程变得更为敏锐。
• The cognitive psychologist is like the tinker who wants to know how a clock works.认知心理学者倒很像一个需要通晓钟表如何运转的钟表修理匠。

2 gathering   

n.集会，聚会，聚集

参考例句：

• He called on Mr. White to speak at the gathering.他请怀特先生在集会上讲话。
• He is on the wing gathering material for his novels.他正忙于为他的小说收集资料。

3 counteract   

vt.对…起反作用，对抗，抵消

参考例句：

• The doctor gave him some medicine to counteract the effect of the poison.医生给他些药解毒。
• Our work calls for mutual support.We shouldn't counteract each other's efforts.工作要互相支持，不要互相拆台。

4 literally   

adv.照字面意义，逐字地；确实

参考例句：

• He translated the passage literally.他逐字逐句地翻译这段文字。
• Sometimes she would not sit down till she was literally faint.有时候，她不走到真正要昏厥了，决不肯坐下来。

5 undo   

vt.解开，松开；取消，撤销

参考例句：

• His pride will undo him some day.他的傲慢总有一天会毁了他。
• I managed secretly to undo a corner of the parcel.我悄悄地设法解开了包裹的一角。

6 outright   

adv.坦率地；彻底地；立即；adj.无疑的；彻底的

参考例句：

• If you have a complaint you should tell me outright.如果你有不满意的事，你应该直率地对我说。
• You should persuade her to marry you outright.你应该彻底劝服她嫁给你。

7 prosecutor   

n.起诉人；检察官，公诉人

参考例句：

• The defender argued down the prosecutor at the court.辩护人在法庭上驳倒了起诉人。
• The prosecutor would tear your testimony to pieces.检查官会把你的证言驳得体无完肤。

8 defendant   

n.被告；adj.处于被告地位的

参考例句：

• The judge rejected a bribe from the defendant's family.法官拒收被告家属的贿赂。
• The defendant was borne down by the weight of evidence.有力的证据使被告认输了。

9 promotion   

n.提升，晋级；促销，宣传

参考例句：

• The teacher conferred with the principal about Dick's promotion.教师与校长商谈了迪克的升级问题。
• The clerk was given a promotion and an increase in salary.那个职员升了级，加了薪。