运用消极想象法缓解焦虑 Using Negative Imagination to Relieve Anxiety скачать в хорошем качестве

运用消极想象法缓解焦虑 Using Negative Imagination to Relieve Anxiety

睡眠系列720: 运用消极想象法缓解焦虑 消极想象不是会加重焦虑吗？怎么可能缓解焦虑呢？这一点要和灾难化想象区别开来，灾难化思维没完没了地往坏处想，而消极想象法会很快设定一个最坏的终极处境，习惯和钝化恐惧感，这样反而能够让人们冷静下来应对挑战和不确定性。 “消极想象法”最早可以追溯到古希腊罗马的斯多葛学派，这套哲学体系由芝诺创建，后由塞内卡、和奥勒留等哲学家发扬光大。消极想象法是一种心理训练技巧，因为想象了最坏的情况，对还不是最坏情况的现状就会更加珍惜和感激，避免了过度执着于得不到或可能失去的东西而产生的痛苦；因为想象到了最坏的情况，已经做好了心理准备，心理韧性得以增强，就可以从容地采取一些力所能及的措施和行动来应对困境。增强内心的韧性和从容度。 如何用“消极想象法”来缓解失眠呢？上床后，首先想象最坏的情况，那就是通宵睡不着。然后再想，反正是睡不着了，不如放松一下，让身体休整一下还是做得到的。想一想有很多人连能够躺下来都是一种奢望啊，比如那些深夜值班的人。 来吧，先播放一首舒缓的音乐，做几次深呼吸，吸气时握紧双手的拳头，呼气是双手松开，顺便把眉头也舒展一下。然后开始扫描身体，专注地想象有一束光从头顶进入后逐步扩散到全身，让身体从头到脚每个部位都得到滋养和修复。也可以想象一些让你感到舒服的画面，比如说森林、大海、猫咪等等。重复上面的过程，并对自己说，我知道最坏的情况了，就这样吧，能够这样安心地躺着休息也很不错了，愿天下的失眠人都能像我一样从容地度过这个幽柔的夜晚。 Sleep Series 720: Using Negative Imagination to Relieve Anxiety Doesn't negative imagination exacerbate anxiety? How can anxiety be alleviated? This should be distinguished from catastrophizing imagination, where catastrophizing thinking endlessly imagines the worst, while negative imagination quickly sets a worst-case ultimate situation, habits, and dulls fear, which can actually help people calm down and deal with challenges and uncertainties. The "negative imagination method" can be traced back to the Stoic school of ancient Greece and Rome. This philosophical system was created by Zeno and later developed by philosophers such as Seneca and Aurelius. Negative imagination is a psychological training technique, because imagining the worst-case scenario will make one cherish and appreciate the current situation that is not yet the worst-case scenario, avoiding the pain caused by excessive attachment to things that cannot be obtained or may be lost; Because they have imagined the worst-case scenario and are mentally prepared, their resilience is enhanced, and they can calmly take some measures and actions within their capabilities to cope with difficulties. Enhance inner resilience and composure. How to use the 'negative imagination method' to alleviate insomnia? After going to bed, first imagine the worst-case scenario, which is being unable to sleep all night. Then I thought again, since I can't sleep anymore, it's better to relax and let my body rest. It's still possible. Think about it, many people even have the luxury of lying down, such as those who are on duty late at night. Come on, let's play a soothing music first, take a few deep breaths, clench your fists tightly when inhaling, release your hands when exhaling, and also stretch your eyebrows. Then start scanning the body, focusing on imagining a beam of light entering from the top of the head and gradually spreading throughout the body, nourishing and repairing every part of the body from head to toe. You can also imagine some scenes that make you feel comfortable, such as forests, oceans, cats, and so on. Repeat the process above and say to yourself, 'I know the worst-case scenario. That's it. It's great to be able to lie down and rest peacefully like this. I wish all insomniacs in the world could spend this peaceful night as calmly as I do.'.