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</div> </div> </div> </div> <div id="u9qnsnvfvmnl" class="unit_mb_other_body_content" style="margin-top: 2.8125rem"> <div id="u9qnsnvfvmnl" class="unit_mb_other_body_content_kk"> <div id="u9qnsnvfvmnl" class="content_kk_title">年輕人，你快樂嗎？心理問題出現(xiàn)早期信號要“喊停”</div> <div id="u9qnsnvfvmnl" class="content_kk_time">發(fā)布時間：2021-05-18</div> <div id="u9qnsnvfvmnl" 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="u9qnsnvfvmnl" 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">在心理問題出現(xiàn)早期信號時及時</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="u9qnsnvfvmnl" 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，你快樂嗎？在這個春暖花開的五月，你的心靈是如春光一般明媚，還是蒙上了憂愁的沙塵？</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">形形色色的心理問題或許是現(xiàn)代文明社會回報給人類的</font><font face="宋體">“黑色幽默”。數(shù)據(jù)顯示，從2005年到2015年，全球確診抑郁癥發(fā)病人數(shù)增加了18.4%。北京大學(xué)第六醫(yī)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(diào)查數(shù)據(jù)顯示，18-34歲人群中，焦慮障礙的12月患病率(為在調(diào)查人群中，從調(diào)查之日起，之前12個月曾罹患過某種精神障礙的人群作為病例，該病例數(shù)占總?cè)巳簲?shù)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">心理問題就像是滾雪球，如果不及時制止，便會越來越大。而在問題成為疾病之前，其實早有跡象可循，若處理及時，情況可以很快好轉(zhuǎn)。</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">如何在心理問題出現(xiàn)早期信號時及時</font><font face="宋體">“喊停”？怎樣通過識別和調(diào)整危險的思維模式和錯誤認(rèn)知來避免自己墮入情緒的陷阱？如何通過糾正行為習(xí)慣預(yù)防“心靈感冒”？為此，記者采訪了北大六院臨床心理科主治醫(yī)師姜思思和綜合科主治醫(yī)師周書喆。</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(yī)生告訴記者，臨床發(fā)現(xiàn)，出現(xiàn)心理問題的人，思維模式有一些</font><font face="宋體">“共性”。及時糾正錯誤的思維模式，在一定程度上也可以規(guī)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="u9qnsnvfvmnl" 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">周書喆告訴記者，年輕人所處的人生發(fā)展階段充滿著變化和不確定性。尤其是大學(xué)生、研究生群體，需要同時面對學(xué)業(yè)壓力和就業(yè)壓力，需要克服集體生活帶來的煩心事，需要承受情感關(guān)系出現(xiàn)的變數(shù)。他們的人生充滿未知，他們的人生有各種可能。這種未知和不確定性帶來的既是希望，也是壓力和焦慮。很多年輕人在這個階段會感到迷失，找不到人生的目標(biāo)和方向，也看不到自身的價值，覺得</font><font face="宋體">“活著很累，很沒有意思”，乃至出現(xiàn)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">周書喆認(rèn)為，他們需要重新建立自我價值感。如果建立人生目標(biāo)的命題對現(xiàn)階段而言過于宏大和遙遠，不妨先建立一個個小目標(biāo)，然后一步步完成。在完成每個小目標(biāo)的時候，都會增加對自我的掌控感和方向感，進而找到自己存在的價值。</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">姜思思在臨床也見過不少年輕人，他們過度崇尚理性，傾向于用理性尋找一切問題的答案，當(dāng)遇到用理性解決不了的問題時就很容易陷入悲觀絕望。比如</font><font face="宋體">“人生的意義是什么”這個問題，有些年輕人在進行大量理性思考后仍找不到滿意的答案，于是便得出“人生沒有意義”的結(jié)論，有些人繼而覺得“活著也沒有意義”，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">“人類的大腦除了會思考，還有一項很重要的功能，就是去感受?！苯妓颊f，“當(dāng)我們作為嬰兒來到這個世界的時候并不會思考，但已經(jīng)富有感受力，會本能地對世界產(chǎn)生好奇，并且?guī)е闷嫘娜ジ惺苓@個世界，在感受中會體驗快樂，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">姜思思進一步解釋說，從神經(jīng)科學(xué)的角度，人類大腦內(nèi)既有</font><font face="宋體">“理性腦”部分也有“感性腦”(或稱為“情緒腦”)部分。大腦的前額葉掌管理性、思考、計劃、權(quán)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，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="u9qnsnvfvmnl" 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、自我評價過低、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(shè)想得過于美好，在遇到挫折時，就會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">“他們會自我否定，把問題歸結(jié)于自己的過錯。特別是在一段感情被迫結(jié)束時，總是糾結(jié)于自己可能犯了什么錯誤才導(dǎo)致了現(xiàn)在不如意的結(jié)果，一味作出‘假如當(dāng)時我……現(xiàn)在可能就會……’的假想?！敝軙鴨凑f。</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">對自己評價過低是抑郁癥患者的顯著特征。他們會忽視積極的、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、不客觀的評價。更多抑郁癥患者有</font><font face="宋體">“絕對化”的思維，認(rèn)為一個事物不是“絕對好”就是“絕對壞”。他們會追求完美，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，就會涌現(xiàn)一系列災(zāi)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">“他們的大腦會像一個篩子一樣，把積極的信息全都刪掉，只留下負面的信息?！敝軙鴨凑f，“比如，一個人在準(zhǔn)備考研時，每天給自己制訂滿滿的學(xué)習(xí)計劃，一旦完不成他就會非常擔(dān)憂，腦子里都是‘完不成計劃就會考不上研究生，考不上研究生就要去找工作，找不到工作人生就沒有出路了……’這些最壞的想法。還有人即使考出了好成績，也會把它看作是一件壞事，認(rèn)為這次考好了，下次也必須考得好，不然自己就不是一個好學(xué)生，因而感到壓力更大，更加焦慮，進而失眠，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，有些人，沒有患抑郁癥，也會有自我評價過低的問題，面對事情內(nèi)心獨白常是</font><font face="宋體">“我不好”“我不配”，據(jù)不完全統(tǒng)計，這種情況可能女性居多。有很多女孩，周圍的人都覺得她很優(yōu)秀，她實際上也很好、很優(yōu)秀，但是內(nèi)心卻總覺得自己不夠好，覺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的自己肯定會躲開，甚至可能會討厭。這樣的姑娘看起來又美又溫和，但在人際關(guān)系中常會遇到困難，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，他們永遠積極陽光，充滿了正能量。他們從來不在別人面前流露負面的情緒，他們或者認(rèn)為表達負面情緒是一種軟弱、不夠堅強的表現(xiàn)；或者認(rèn)為用自己的負面情緒去影響他人是不禮貌的行為；或者擔(dān)心表達負面情緒會引起他人反感，會對人際關(guān)系產(chǎn)生負面影響。他們看起來活潑外向、樂觀向上，內(nèi)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(rèn)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，會積累得越來越多，一旦暴發(fā)，就會鋪天蓋地?！?/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，一些家長不正確的教育方式也會無意識地壓制孩子表達情緒的行為。</font><font face="宋體">“比如，當(dāng)孩子向家長表達負面情緒時，家長會打擊孩子的表達，甚至表現(xiàn)出比孩子還嚴(yán)重的負面情緒，久而久之，孩子就會傾向于不再表達，默默忍受。有些時候，直到孩子出現(xiàn)嚴(yán)重的心理問題，甚至出現(xiàn)極端行為，家長還蒙在鼓里?！苯妓颊f。</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、積極、勇敢這些正面情緒一樣，都是客觀存在。隱藏和壓抑負面情緒，不去宣泄不去處理，時間久了一定會出問題。“懂得正確地表達情緒，學(xué)會適當(dāng)?shù)厍笾鋵嵅攀菑娬叩谋憩F(xiàn)。”姜思思說。</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="u9qnsnvfvmnl" 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">過度強調(diào)原生家庭和童年創(chuàng)傷也是不少人都會陷入的思維誤區(qū)。他們認(rèn)為童年創(chuàng)傷已經(jīng)發(fā)生，不可修復(fù)，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，有瑕疵的家庭是最常見的現(xiàn)象。沒有一個家庭是完美的，沒有一個家長是完美的。即使經(jīng)歷過傷害，也無須過于悲觀，因為人類天然具有復(fù)原的能力。擦破的傷口會長出新的皮膚，摔斷的骨頭重新接上后也可以慢慢長好，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，人類的心理具有抗逆力，也叫復(fù)原力，就是自我修復(fù)的能力。原生家庭固然會對一個人的人生產(chǎn)生很大影響，但這并不是定論。心理學(xué)家做過很多相關(guān)研究，其中有一個研究以</font><font face="宋體">6698名嬰兒為樣本，這些嬰兒來自問題非常嚴(yán)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大的孩子，有1/3最終長成了有能力、有愛心的成年人，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(rèn)為，童年創(chuàng)傷的影響雖然不容忽視，但也并不是一個絕望的命題。美國心理學(xué)家梅格</font><font face="宋體">·杰伊結(jié)合自己的臨床案例寫了一本關(guān)于經(jīng)歷過童年創(chuàng)傷的人如何復(fù)原的書《我們都曾受傷，卻有了更好的人生》。作者在書中指出，戰(zhàn)勝創(chuàng)傷并不是那么容易的事情，即使是那些“超級常人”一路走來也是充滿了各種艱辛。但盡管如此，只要對未來懷有積極預(yù)期并為之努力，輔以有效的應(yīng)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="u9qnsnvfvmnl" 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(yī)生都表示，情緒、認(rèn)知、行為、身體感覺是相互聯(lián)系、相互影響的。通過調(diào)整認(rèn)知模式，改變行為習(xí)慣，處理不適的身體感覺，不僅能夠調(diào)整情緒，改善焦慮、抑郁的狀況，還能夠預(yù)防焦慮、抑郁等心理問題的發(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">“每個人都應(yīng)該學(xué)習(xí)認(rèn)識自己的情緒，比如知道每種情緒是什么感覺，分清哪些是基本的情緒，哪些是次級的情緒?！苯妓颊f，“比如，一個人心情不好，于是暴飲暴食，之后又很自責(zé)。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(zé)就是次級的情緒。每個人都可以時常覺察自己，高興的時候身體是什么感覺？不高興的時候，會有什么想法(通常會有很多負面的想法)？會有什么行為？可以通過改變想法、改變行為、處理不適的身體感覺來調(diào)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(rèn)知和行為，打破認(rèn)知——行為的循環(huán)?！敝軙鴨凑f。</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，就要愛護自己的身體。然而現(xiàn)代人的很多生活習(xí)慣，自我感覺是在調(diào)節(jié)情緒，其實長遠來看卻是對情緒有害。姜思思指出，很多人會吃高脂肪、高熱量的食物，喝</font><font face="宋體">“肥宅快樂水”，熬夜打游戲，懶在床上不運動，做這些事短時間內(nèi)會讓你感覺很快樂，似乎是在放松和休息，但長期來看卻對情緒非常有害。會增加焦慮，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，“當(dāng)身體不健康時，大腦功能受損，情緒也會受到影響?！睆倪M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(shù)特別低時，患者的思維也會特別偏執(zhí)；隨著體重指數(shù)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的?！敝軙鴨凑f，“有規(guī)律的運動可以讓身體保持健康，對改善情緒和認(rèn)知都有幫助。運動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，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="u9qnsnvfvmnl" 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(yǎng)”的平衡，學(xué)會暫停</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)會平衡自己的生活。姜思思說，我們每天做的事情可以粗略分為</font><font face="宋體">“消耗活動”或“滋養(yǎng)活動”?！白甜B(yǎng)活動”又可以分為兩種：一種是讓自己高興的“愉悅活動”，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”，比如寫完一封重要的郵件，完成作業(yè)。有些事情既是耗能的，又是滋養(yǎng)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(yǎng)”的平衡，如果只做消耗的事情，不做滋養(yǎng)的事情，或者生活中耗能的事情和滋養(yǎng)的事情嚴(yán)重失衡，時間久了就常常會出問題。</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">周書喆強調(diào)：</font><font face="宋體">“一定要在日常計劃中添加一些讓自己開心的活動。比如和朋友吃飯，打球等等。在工作和學(xué)習(xí)之余，時不時地給自己增加一些讓自己開心的活動，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)會識別壓力的信號，要學(xué)會暫停。姜思思說，壓力是一點點累積起來的，如果不暫停，不釋放，就常會帶來壓力相關(guān)的各種問題。她建議，在工作一段時間后，提醒自己有意識地停下來休息，做深呼吸，進行放松訓(xùn)練，不僅可以緩解壓力，釋放壓力，對維護大腦的功能也會有幫助。</font><font face="宋體">“在現(xiàn)代社會生活，很多苦惱是系統(tǒng)性的，來自現(xiàn)代社會本身。不要因為壓力不可避免而放棄減壓，而是應(yīng)該更加積極地去學(xué)習(xí)專業(yè)的減壓技術(shù)，調(diào)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">周書喆認(rèn)為，每個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(diào)，如果發(fā)現(xiàn)自己出現(xiàn)心理問題，一定要向?qū)I(yè)人員求助。</font><font face="宋體">“心理問題是可以治療和調(diào)整的，學(xué)校心理咨詢中心、校醫(yī)院，以及專業(yè)的精神?？漆t(yī)院都有專業(yè)人員，一定不要忘記尋求專業(yè)的幫助。”（記者夏瑾）</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 />（來源：光明網(wǎng)）<br /></p> </div> </div> </div> </div>  <div id="u9qnsnvfvmnl" class="mbewm"> <div id="u9qnsnvfvmnl" class="mbewmleft"> <img src="/skin/static/images/index_mb/ctsjm.png" alt=""> 點擊關(guān)注贛州城投 </div> <div id="u9qnsnvfvmnl" class="mbewmright"> <img src="/skin/static/images/index_mb/qtsjm.png" alt=""> 點擊關(guān)注更多 </div> </div> <div id="u9qnsnvfvmnl" class="leftmask"> <div id="u9qnsnvfvmnl" class="lmaskbody"> <div id="u9qnsnvfvmnl" class="lmaskbodyheader"> <img src="/skin/static/images/index_mb/close.png" alt="" class="colosewm"> </div> <div id="u9qnsnvfvmnl" class="lmaskbodyul"> <ul> <li> <img src="/d/file/p/2021/12-24/51340ef90414c502c06524a9a5a4e525.jpg"> <p> 贛州城投 </p> </li> </ul> </div> </div> </div> <div id="u9qnsnvfvmnl" class="rightmask"> <div id="u9qnsnvfvmnl" class="lmaskbody"> <div id="u9qnsnvfvmnl" class="lmaskbodyheader"> <img 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class="body_list_kss_nav_right" style="width:30%"> <p><img src="/skin/static/images/index_pc/pc_nav_dao.png"><a href="/">首頁</a> > <a href="/zhuantizhuanlan/">專題專欄</a> > <a href="/zhuantizhuanlan/jiankangkepu/">健康科普</a></p> </div> </div>  <div id="u9qnsnvfvmnl" class="body_list_kss_list" style="height:auto"> <div id="u9qnsnvfvmnl" class="body_list_kss_list_title">年輕人，你快樂嗎？心理問題出現(xiàn)早期信號要“喊?！?/div> <div id="u9qnsnvfvmnl" class="body_list_kss_list_time">發(fā)布時間：2021-05-18 </div> <div id="u9qnsnvfvmnl" 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="u9qnsnvfvmnl" 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">在心理問題出現(xiàn)早期信號時及時</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="u9qnsnvfvmnl" 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，你快樂嗎？在這個春暖花開的五月，你的心靈是如春光一般明媚，還是蒙上了憂愁的沙塵？</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">形形色色的心理問題或許是現(xiàn)代文明社會回報給人類的</font><font face="宋體">“黑色幽默”。數(shù)據(jù)顯示，從2005年到2015年，全球確診抑郁癥發(fā)病人數(shù)增加了18.4%。北京大學(xué)第六醫(yī)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(diào)查數(shù)據(jù)顯示，18-34歲人群中，焦慮障礙的12月患病率(為在調(diào)查人群中，從調(diào)查之日起，之前12個月曾罹患過某種精神障礙的人群作為病例，該病例數(shù)占總?cè)巳簲?shù)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">心理問題就像是滾雪球，如果不及時制止，便會越來越大。而在問題成為疾病之前，其實早有跡象可循，若處理及時，情況可以很快好轉(zhuǎn)。</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">如何在心理問題出現(xiàn)早期信號時及時</font><font face="宋體">“喊?！?？怎樣通過識別和調(diào)整危險的思維模式和錯誤認(rèn)知來避免自己墮入情緒的陷阱？如何通過糾正行為習(xí)慣預(yù)防“心靈感冒”？為此，記者采訪了北大六院臨床心理科主治醫(yī)師姜思思和綜合科主治醫(yī)師周書喆。</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(yī)生告訴記者，臨床發(fā)現(xiàn)，出現(xiàn)心理問題的人，思維模式有一些</font><font face="宋體">“共性”。及時糾正錯誤的思維模式，在一定程度上也可以規(guī)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="u9qnsnvfvmnl" 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">周書喆告訴記者，年輕人所處的人生發(fā)展階段充滿著變化和不確定性。尤其是大學(xué)生、研究生群體，需要同時面對學(xué)業(yè)壓力和就業(yè)壓力，需要克服集體生活帶來的煩心事，需要承受情感關(guān)系出現(xiàn)的變數(shù)。他們的人生充滿未知，他們的人生有各種可能。這種未知和不確定性帶來的既是希望，也是壓力和焦慮。很多年輕人在這個階段會感到迷失，找不到人生的目標(biāo)和方向，也看不到自身的價值，覺得</font><font face="宋體">“活著很累，很沒有意思”，乃至出現(xiàn)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">周書喆認(rèn)為，他們需要重新建立自我價值感。如果建立人生目標(biāo)的命題對現(xiàn)階段而言過于宏大和遙遠，不妨先建立一個個小目標(biāo)，然后一步步完成。在完成每個小目標(biāo)的時候，都會增加對自我的掌控感和方向感，進而找到自己存在的價值。</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">姜思思在臨床也見過不少年輕人，他們過度崇尚理性，傾向于用理性尋找一切問題的答案，當(dāng)遇到用理性解決不了的問題時就很容易陷入悲觀絕望。比如</font><font face="宋體">“人生的意義是什么”這個問題，有些年輕人在進行大量理性思考后仍找不到滿意的答案，于是便得出“人生沒有意義”的結(jié)論，有些人繼而覺得“活著也沒有意義”，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">“人類的大腦除了會思考，還有一項很重要的功能，就是去感受?！苯妓颊f，“當(dāng)我們作為嬰兒來到這個世界的時候并不會思考，但已經(jīng)富有感受力，會本能地對世界產(chǎn)生好奇，并且?guī)е闷嫘娜ジ惺苓@個世界，在感受中會體驗快樂，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">姜思思進一步解釋說，從神經(jīng)科學(xué)的角度，人類大腦內(nèi)既有</font><font face="宋體">“理性腦”部分也有“感性腦”(或稱為“情緒腦”)部分。大腦的前額葉掌管理性、思考、計劃、權(quán)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，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="u9qnsnvfvmnl" 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、自我評價過低、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(shè)想得過于美好，在遇到挫折時，就會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">“他們會自我否定，把問題歸結(jié)于自己的過錯。特別是在一段感情被迫結(jié)束時，總是糾結(jié)于自己可能犯了什么錯誤才導(dǎo)致了現(xiàn)在不如意的結(jié)果，一味作出‘假如當(dāng)時我……現(xiàn)在可能就會……’的假想?！敝軙鴨凑f。</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">對自己評價過低是抑郁癥患者的顯著特征。他們會忽視積極的、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、不客觀的評價。更多抑郁癥患者有</font><font face="宋體">“絕對化”的思維，認(rèn)為一個事物不是“絕對好”就是“絕對壞”。他們會追求完美，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，就會涌現(xiàn)一系列災(zāi)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">“他們的大腦會像一個篩子一樣，把積極的信息全都刪掉，只留下負面的信息?！敝軙鴨凑f，“比如，一個人在準(zhǔn)備考研時，每天給自己制訂滿滿的學(xué)習(xí)計劃，一旦完不成他就會非常擔(dān)憂，腦子里都是‘完不成計劃就會考不上研究生，考不上研究生就要去找工作，找不到工作人生就沒有出路了……’這些最壞的想法。還有人即使考出了好成績，也會把它看作是一件壞事，認(rèn)為這次考好了，下次也必須考得好，不然自己就不是一個好學(xué)生，因而感到壓力更大，更加焦慮，進而失眠，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，有些人，沒有患抑郁癥，也會有自我評價過低的問題，面對事情內(nèi)心獨白常是</font><font face="宋體">“我不好”“我不配”，據(jù)不完全統(tǒng)計，這種情況可能女性居多。有很多女孩，周圍的人都覺得她很優(yōu)秀，她實際上也很好、很優(yōu)秀，但是內(nèi)心卻總覺得自己不夠好，覺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的自己肯定會躲開，甚至可能會討厭。這樣的姑娘看起來又美又溫和，但在人際關(guān)系中常會遇到困難，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，他們永遠積極陽光，充滿了正能量。他們從來不在別人面前流露負面的情緒，他們或者認(rèn)為表達負面情緒是一種軟弱、不夠堅強的表現(xiàn)；或者認(rèn)為用自己的負面情緒去影響他人是不禮貌的行為；或者擔(dān)心表達負面情緒會引起他人反感，會對人際關(guān)系產(chǎn)生負面影響。他們看起來活潑外向、樂觀向上，內(nèi)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(rèn)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，會積累得越來越多，一旦暴發(fā)，就會鋪天蓋地?！?/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，一些家長不正確的教育方式也會無意識地壓制孩子表達情緒的行為。</font><font face="宋體">“比如，當(dāng)孩子向家長表達負面情緒時，家長會打擊孩子的表達，甚至表現(xiàn)出比孩子還嚴(yán)重的負面情緒，久而久之，孩子就會傾向于不再表達，默默忍受。有些時候，直到孩子出現(xiàn)嚴(yán)重的心理問題，甚至出現(xiàn)極端行為，家長還蒙在鼓里?！苯妓颊f。</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、積極、勇敢這些正面情緒一樣，都是客觀存在。隱藏和壓抑負面情緒，不去宣泄不去處理，時間久了一定會出問題。“懂得正確地表達情緒，學(xué)會適當(dāng)?shù)厍笾?，其實才是強者的表現(xiàn)?！苯妓颊f。</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="u9qnsnvfvmnl" 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">過度強調(diào)原生家庭和童年創(chuàng)傷也是不少人都會陷入的思維誤區(qū)。他們認(rèn)為童年創(chuàng)傷已經(jīng)發(fā)生，不可修復(fù)，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，有瑕疵的家庭是最常見的現(xiàn)象。沒有一個家庭是完美的，沒有一個家長是完美的。即使經(jīng)歷過傷害，也無須過于悲觀，因為人類天然具有復(fù)原的能力。擦破的傷口會長出新的皮膚，摔斷的骨頭重新接上后也可以慢慢長好，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，人類的心理具有抗逆力，也叫復(fù)原力，就是自我修復(fù)的能力。原生家庭固然會對一個人的人生產(chǎn)生很大影響，但這并不是定論。心理學(xué)家做過很多相關(guān)研究，其中有一個研究以</font><font face="宋體">6698名嬰兒為樣本，這些嬰兒來自問題非常嚴(yán)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大的孩子，有1/3最終長成了有能力、有愛心的成年人，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(rèn)為，童年創(chuàng)傷的影響雖然不容忽視，但也并不是一個絕望的命題。美國心理學(xué)家梅格</font><font face="宋體">·杰伊結(jié)合自己的臨床案例寫了一本關(guān)于經(jīng)歷過童年創(chuàng)傷的人如何復(fù)原的書《我們都曾受傷，卻有了更好的人生》。作者在書中指出，戰(zhàn)勝創(chuàng)傷并不是那么容易的事情，即使是那些“超級常人”一路走來也是充滿了各種艱辛。但盡管如此，只要對未來懷有積極預(yù)期并為之努力，輔以有效的應(yīng)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="u9qnsnvfvmnl" 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(yī)生都表示，情緒、認(rèn)知、行為、身體感覺是相互聯(lián)系、相互影響的。通過調(diào)整認(rèn)知模式，改變行為習(xí)慣，處理不適的身體感覺，不僅能夠調(diào)整情緒，改善焦慮、抑郁的狀況，還能夠預(yù)防焦慮、抑郁等心理問題的發(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">“每個人都應(yīng)該學(xué)習(xí)認(rèn)識自己的情緒，比如知道每種情緒是什么感覺，分清哪些是基本的情緒，哪些是次級的情緒?！苯妓颊f，“比如，一個人心情不好，于是暴飲暴食，之后又很自責(zé)。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(zé)就是次級的情緒。每個人都可以時常覺察自己，高興的時候身體是什么感覺？不高興的時候，會有什么想法(通常會有很多負面的想法)？會有什么行為？可以通過改變想法、改變行為、處理不適的身體感覺來調(diào)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(rèn)知和行為，打破認(rèn)知——行為的循環(huán)?！敝軙鴨凑f。</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，就要愛護自己的身體。然而現(xiàn)代人的很多生活習(xí)慣，自我感覺是在調(diào)節(jié)情緒，其實長遠來看卻是對情緒有害。姜思思指出，很多人會吃高脂肪、高熱量的食物，喝</font><font face="宋體">“肥宅快樂水”，熬夜打游戲，懶在床上不運動，做這些事短時間內(nèi)會讓你感覺很快樂，似乎是在放松和休息，但長期來看卻對情緒非常有害。會增加焦慮，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。”姜思思說，“當(dāng)身體不健康時，大腦功能受損，情緒也會受到影響?！睆倪M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(shù)特別低時，患者的思維也會特別偏執(zhí)；隨著體重指數(shù)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的。”周書喆說，“有規(guī)律的運動可以讓身體保持健康，對改善情緒和認(rèn)知都有幫助。運動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，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="u9qnsnvfvmnl" 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(yǎng)”的平衡，學(xué)會暫停</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)會平衡自己的生活。姜思思說，我們每天做的事情可以粗略分為</font><font face="宋體">“消耗活動”或“滋養(yǎng)活動”?！白甜B(yǎng)活動”又可以分為兩種：一種是讓自己高興的“愉悅活動”，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”，比如寫完一封重要的郵件，完成作業(yè)。有些事情既是耗能的，又是滋養(yǎng)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(yǎng)”的平衡，如果只做消耗的事情，不做滋養(yǎng)的事情，或者生活中耗能的事情和滋養(yǎng)的事情嚴(yán)重失衡，時間久了就常常會出問題。</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">周書喆強調(diào)：</font><font face="宋體">“一定要在日常計劃中添加一些讓自己開心的活動。比如和朋友吃飯，打球等等。在工作和學(xué)習(xí)之余，時不時地給自己增加一些讓自己開心的活動，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)會識別壓力的信號，要學(xué)會暫停。姜思思說，壓力是一點點累積起來的，如果不暫停，不釋放，就常會帶來壓力相關(guān)的各種問題。她建議，在工作一段時間后，提醒自己有意識地停下來休息，做深呼吸，進行放松訓(xùn)練，不僅可以緩解壓力，釋放壓力，對維護大腦的功能也會有幫助。</font><font face="宋體">“在現(xiàn)代社會生活，很多苦惱是系統(tǒng)性的，來自現(xiàn)代社會本身。不要因為壓力不可避免而放棄減壓，而是應(yīng)該更加積極地去學(xué)習(xí)專業(yè)的減壓技術(shù)，調(diào)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">周書喆認(rèn)為，每個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(diào)，如果發(fā)現(xiàn)自己出現(xiàn)心理問題，一定要向?qū)I(yè)人員求助。</font><font face="宋體">“心理問題是可以治療和調(diào)整的，學(xué)校心理咨詢中心、校醫(yī)院，以及專業(yè)的精神?？漆t(yī)院都有專業(yè)人員，一定不要忘記尋求專業(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: 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