1. CommonThinking Traps
1.常見的思維陷阱

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dr. Robert Duff. It's a licensed clinicalpsychologist who specializes in neuropsychological assessment. He is also abest-selling author who hosts a weekly podcast that strives to de-stigmatizemental health topics and make them less intimidating. In this course, Robertwill outline some of the simplest and most effective tools to help you improveyour mental health.
羅伯特·達夫博士。這是一個有執照的臨床心理學家，專門研究神經心理學評估。他還是一位暢銷書作家，每週主持一次播客，力求消除精神健康話題的汙名化，使之不那麼嚇人。在本課程中，羅伯特將概述一些最簡單和最有效的工具，以幫助你改善你的心理健康。

In part one, Robert will list and breakdown some of the most common thinking traps and how to avoid them. In part two,we will learn what mindfulness really is and how it can be leveraged to help usin every other aspect of our lives. Par three, we'll discuss the power andpurpose of journaling and the simplest and most effective way to get startedright away in part four, we'll find out why sleep is a human superpower.
在第一部分中，羅伯特將列出並分解一些最常見的思維陷阱以及如何避免它們。在第二部分中，我們將學習正念的真正含義，以及如何利用它來幫助我們生活的各個方面。第三部分，我們將討論寫日記的力量和目的，以及最簡單有效的方法，馬上開始。第四部分，我們將找出為什麼睡眠是人類的超級力量。

Part five will outlinehow to better protect our sanity. In the age of information.
第五部分將概述如何更好地保護我們的理智。在信息時代。

Part six is about the connection betweenthe body and the mind, including a useful breathing exercise that anyone can doat any time. And in part seven, Robert will help us make a simple, clear planfor how to put these tools into action.
第六部分是關於身體和大腦之間的聯系，包括任何人在任何時候都可以做的有益的呼吸練習。在第七部分中，羅伯特將幫助我們為如何將這些工具付諸行動制定一個簡單、清晰的計劃。

And now we'll begin withpart one common thinking.
現在我們將從第一部分開始共同思考。

what are thinking traps and what is theirrelationship to mental health? Thinking traps go by a lot of different names.You can hear them referred to as cognitive distortions. Sometimes people callthem like maladaptive cognitions. I've heard it talk about them as thinkingtraps because that's like literally what they are.
什麼是思維陷阱？它們與心理健康有什麼關系？思維陷阱有很多不同的名稱。你可以聽到他們被稱為認知扭曲。有時人們稱之為不適應的認知。我聽過它說它們是思維陷阱，因為它們實際上就是這樣。

And it sounds a lot less scary that way.But thinking traps are basically patterns of unhelpful thinking that we allfall into at times. It's very common for anybody to have, you know, these,these thinking traps for people who have mental health difficulties sayingsociety or depression, it's going to happen more often for them.
這樣聽起來就不那麼可怕了。但思維陷阱基本上是無用的思維模式，我們有時都會陷入其中。任何人都有，你知道的，這些思維陷阱對於那些有心理健康困難的人來說是很常見的，比如說社交或者抑鬱，這種情況在他們身上會更頻繁地發生。

And it's going to be more impactful, butdefinitely these are patterns that we can all fall into. And the reason theseare important to understand is it actually kind of comes down to something thatwe talk about in the field of what's called cognitive behavioral therapy. Justthe type of therapy that I do.
它的影響會更大，但肯定的是，我們都會陷入這些模式。這些都很重要的原因是它實際上可以歸結為我們在認知行為治療領域所討論的東西。就像我做的那種治療。

And there's this concept of the cognitivetriad or the cognitive triangle. We like a lot of. Funny names and CBTcognitive behavioral therapy, but basically just imagine a triangle. And oneach point you have thoughts, feelings and behaviors, and the cognitivetriangle basically understands that these things influence each other.
這是認知三位一體或認知三角的概念。我們喜歡很多。有趣的名字和CBT認知行為療法，但基本上只是想象一個三角形。在每一點上，你都有思想、感覺和行為，而認知三角基本上理解這些東西相互影響。

So something happens in the world. You'regoing to interpret whatever happens through the lens of your thinking. You'regoing to think about it a certain way that in turn is going to make you feel acertain way. And then that feeling is going to cause you to act,
所以世界上發生了一些事情。你要用你的思維來解釋發生的一切。你會以一種特定的方式去思考，而這反過來又會讓你有某種感覺。然后這種感覺會讓你行動起來，

what are some examples of thinking dropstons. So you can go on Google search for, you know, uh, cognitive distortionsand find lists of 5,000, whatever. One of the most common thinking traps is onecalled personalizing.
什麼是一些思考的例子。所以你可以在谷歌搜索，你知道，呃，認知扭曲，找到5000個列表，隨便什麼。最常見的思維陷阱之一就是個人化。

It's very much what itsounds like a lot of this stuff is sort of the science of duh.
聽起來很像，很多這類東西都是科學。

Like everybody knows this. If you reallystop and think about it, but when you are a little bit more intentional and tryto apply this to your life, you can make a big difference. So personalizingpersonalizing just means that you assume something happens in the world.Someone acts a certain way, never happens.
好像每個人都知道。如果你真的停下來好好想一想，但當你更用心一點，並嘗試把它應用到你的生活中，你會有很大的不同。所以，個性化意味著你假設世界上發生了什麼。有人以某種方式行事，從來没有發生過。

You assume that it has to do with you.It's something that you did to bring that about or something that you didn't doto bring that about. Right. There's some influence that you've had over thesituation. So let's say you're in a romantic relationship, or even just with afamily member, they come home and they're grumpy.
你以為這和你有關。是你為了實現這個目標而做的或者你没有做的事情。正確的。你對形勢有一些影響。所以假設你在戀愛，或者只是和一個家庭成員在一起，他們回家后脾氣暴躁。

They're not in a good mood. And they kindof treat you a little poorly because of that. They're not very talkative,slamming doors, stuff like that. If you're the type to personalize, your firstthought is going to be okay, what did I do to cause this, why are you mad atme? Why are you acting this way toward me?
他們心情不好。所以他們對你有點不好。他們不太健談，摔門之類的。如果你是一個喜歡個性化的人，你的第一個想法是好的，我做了什麼導致這一切，你為什麼生我的氣？你為什麼這樣對我？

And so you personalize it. And if youdon't catch yourself in the process of personalizing it, if you don't catchyourself and realize that this is just a thinking trap, that's going to affectthe way that you behave back, you're going to be like, okay, well, if you'remad at me, I'm going to be mad at you.
所以你把它個性化。如果你不在個人化的過程中抓住自己，如果你没有意識到這只是一個思維陷阱，這會影響你的行為方式，你會像，好吧，好吧，如果你生我的氣，我會生你的氣。

Or if you're, you know, thinking thatthey're just, you know, unhappy with you in some sort of way, you're going tobe maybe scrambling to think about what you can do to change it, whatever it'sgoing to affect, the way that you behave. Right. So there's the thoughts, thefeelings of behaviors, something happens.
或者，如果你，你知道，認為他們只是，你知道，在某種程度上對你不滿意，你可能會爭先恐后地想你能做些什麼來改變它，不管它會影響到你的行為方式。正確的。所以有了想法，行為的感覺，一些事情發生了。

You interpret it through the lens of thispersonalizing. Then you act a certain way because you feel a certain way. Thething is, there's a lot of things that can cause someone to be grumpy, right?It doesn't always have to do with you. It could be that they got chewed out atwork. It could be that they had a bad day because of something that happened,you know, on the way from work to home, whatever the case is, there's a millionreasons to be grumpy.
你通過這個個性化的鏡頭來解讀它。然后你的行為方式是因為你有一種特定的感覺。問題是，有很多事情會讓人脾氣暴躁，對吧？這並不總是和你有關。可能是因為他們在工作中被咬了。可能是因為在下班回家的路上發生了一些事情，你知道，他們今天過得很糟糕，不管是什麼情況，都有無數的理由讓他們脾氣暴躁。

It could be politics who knows, butsomething happened and they're grumpy, but. If you're personalizing, you'regoing to assume that the main factor is yourself. You can imagine if somebodyhas, you know, tendency toward maybe depression, this is a good way to makethat continue. Right? You think you did something wrong and that's causingthese bad things.
可能是政界人士知道，但事情發生了，他們脾氣暴躁，但是。如果你是個人化的，你會假設主要因素是你自己。你可以想象，如果有人，你知道，有抑鬱症的傾向，這是一個很好的方法，使其繼續下去。對嗎？你認為你做錯了什麼，這就是造成這些壞事的原因。

You did something wrong.That's possibly these bad things. So you kind of
你做錯了什麼。可能是這些壞事。所以你有點

forget the fact that there's a lot ofother factors that could be a part of this. Right. So that's a common one.Personalizing. Another big one is what you call all or nothing. Thinking. Thiscould also be called polarized thinking.
忘了還有很多其他因素可能是其中的一部分。正確的。所以這是很常見的。個性化。另一個大問題是你所說的“要麼全有要麼全無”。思考。這也可以稱為兩極分化思維。

It's basically just sort of groupingthings into one category or the other. I see this a lot when people are tryingto get to the gym, for instance. So they're trying to better themselves tryingto work on their physical fitness. And so they make a goal. They're like, okay,I'm going to go to the gym today for an hour, or I'm going to go do an hour ofcardio, whatever they set some arbitrary goal for themselves.
基本上就是把事物分成一類或另一類。例如，當人們想去健身房時，我經常看到這種情況。所以他們在努力提高自己的身體素質。所以他們制定了一個目標。他們說，好吧，我今天要去健身房鍛煉一個小時，或者做一個小時的有氧運動，不管他們給自己設定了什麼目標。

They get to the gym and they realize, OhGod, I have a headache. I don't feel very well. So they get like 25 minutes, 30minutes in, and then they have to bail out and come home. So somebody who'sengaging in this all or nothing thinking to them that was a failure. Like theydidn't, they didn't do what they wanted to do, that they didn't get anythingout of it because they weren't able to do everything.
到了健身房，他們意識到，哦，天哪，我頭疼。我覺得不太舒服。所以他們有25分鐘，30分鐘的時間，然后他們必須退出，然后回家。所以有人在做這件事的時候總覺得這是個失敗。就像他們没有，他們没有做他們想做的，他們没有從中得到任何東西，因為他們不能做所有的事情。

Uh, there's a lot of perfectionism thatgets wrapped up in this as well, and sort of all or nothing thinking. Right.But when you think about it, if you do 25 minutes of cardio, That's stillbetter than zero minutes of cardio. Like that makes a difference, even if it'snot the difference that you want it.
呃，有很多完美主義者也被這件事包圍了，或者說什麼都不想。正確的。但仔細想想，如果你做25分鐘的有氧運動，那還是比零分鐘的有氧運動要好。這樣會有不同，即使這不是你想要的不同。

If it's not the goal that you had, itstill counts. And so there's a lot of ways this happens, you know, somebody whogets a bad grade on one test in the class, they think that they're a failure.They think that they're not going to pass the class. I think they're doomed.When in reality, it's just one out of many different things, but all ornothing, thinking it really polarizes you, you kind of feel like you, you groupthings with successes and failures, good, bad, right, wrong, whatever.
如果這不是你的目標，它仍然很重要。這種情況有很多種發生的方式，你知道，有人在一次考試中成績不好，他們認為自己是個失敗者。他們認為他們不會通過這門課。我認為他們注定要失敗。當現實中，它只是許多不同事物中的一個，但要麼全部或没有，認為它真的使你兩極分化，你有點像你，你把成功和失敗，好的，壞的，對的，錯誤的，不管是什麼。

And really try to make ita little bit easier for yourself by dividing those
試著把它們分開，讓自己更容易一點

categories. But when you're having someissues, you're much more often going to put it into the negative category, thefailure category, the bad category, whatever the case may be. So all or nothingthinking is another one of those.
類别。但是當你遇到一些問題時，你通常會把它歸為消極的、失敗的、壞的，不管是什麼情況。所以“有或無”的思考是另一個問題。

Another one of those big ones. There'salso a mind reading. So migrating, I w I wish I had the superpower of mindreading. Uh, I don't, none of us do, but, uh, mind reading is when you assumethat you understand what's going on in someone else's head, so understandingsomebody else's motivations or the thought behind their actions.
又一個大的。還有讀心術。所以遷移，我希望我有讀心術的超能力。呃，我不知道，我們都不知道，但是，呃，讀心術就是你假設你了解别人腦子里在想什麼，所以理解别人的動機或者他們行為背后的想法。

Now, this one'sinteresting because a little bit of it's good. Like a little bit of
現在，這個很有趣，因為有一點是好的。就像一點點

mind reading is basically empathy. Right.Trying to understand what someone else might be going through, understand wherethey're coming from when you interact with them, you know, you should do someof that. Like if I come home and I noticed my wife is maybe a little bristly, Imay want to put myself in her shoes and try to understand why that might behappening.
讀心術基本上就是移情。正確的。試著去了解别人可能會經歷什麼，當你和他們互動時，你知道，你應該做一些這樣的事情。就像如果我回到家里，發現我的妻子可能有點毛骨悚然，我可能會想設身處地地為她著想，試著去理解為什麼會發生這種事。

Maybe the kids were acting up while I was gone. Maybe something'sgoing on that I need to know about. And that would sort of paint the way that Iinteract with her. What I should not do is assume I know exactly why she'sacting that way. Right. What I should not do is read her mind and say, okay, Iknow exactly the thought process that's happening here.
也許我不在的時候孩子們在搗亂。也許有些事情我需要知道。我和她互動的方式也會有所不同。我不應該假設我知道她為什麼這麼做。正確的。我不應該做的是讀懂她的思想然后說，好吧，我完全知道這里發生的思想過程。

So I'm going to act accordingly. Andagain, kind of like with the personalizing, that's where you get into trouble.When you base your actions or reactions to somebody based on this assumptionthat you made. So one that pops up sometimes it's like, uh, I'm imaginingdriving on the freeway. Right? So you're driving on the freeway and there'ssomebody who's just driving like a jerk.
所以我會采取相應的行動。再說一次，有點像個人化，這是你遇到麻煩的地方。當你把你的行為或反應建立在你所做的假設的基礎上。所以有時候會突然出現，就像，呃，我想象在高速公路上開車。對嗎？所以你在高速公路上開車，有人開車像個混蛋。

They're driving like a total idiot, right.They're weaving in and out of traffic. They're kind of stopping and starting.They're not really getting where they want to go, but they're driving greatfrantically. A lot of times, your first thought was like, this guy's anasshole. This guy's a jerk. Like, what are they doing?
他們開車像個白癡，對吧。他們在車流中穿梭。他們有點停滯不前。他們並没有真正到達他們想去的地方，但是他們瘋狂地開著車。很多時候，你的第一反應是，這家夥是個混蛋。這家夥是個混蛋。比如，他們在干什麼？

They're driving like an idiot. Something'swrong with them. Why do they think that they're so much better than everybodyelse? You can kind of keep going with it and met this whole narrative aboutwhat's going through their minds.
他們開車像個白癡。他們出了點問題。為什麼他們認為自己比别人強得多？你可以繼續這樣下去，然后了解他們腦子里的想法。

That's making them drivethat way. But you don't know what's going on.
這讓他們朝那邊開。但你不知道發生了什麼。

Maybe their familymembers in the hospital, maybe they're trying to get to the
也許他們的家人在醫院，也許他們想去

birth of their child.Maybe they're really, really, really, really, really late for a
他們的孩子出生了。也許他們真的，真的，真的，真的，真的，真的遲到了

meeting that is only going to be aone-shot meeting that happens, you know, in their entire lifetime. Andeverything's going to be screwed up if they don't get there.
只會是一次一次性的會面，你知道，在他們的一生中。如果他們不去，一切都會搞砸的。

You don't know that what the situation is.It doesn't necessarily make that behavior. Okay. But it does paint yourperception of it. If you knew that the person was going through something likethat, that they were on the way to the hospital in some sort of situation,that's, you know, a little bit more reasonable.
你不知道現在的情況。它不一定會做出那樣的行為。可以。但它確實描繪了你對它的看法。如果你知道病人正在經歷類似的事情，他們在去醫院的路上遇到了某種情況，那就更合理了。

You wouldn't be quite as mad at them. Youmight be like, Whoa, buddy, slow down. You don't want to hurt anybody, but youwouldn't be thinking this person is a jerk. They think they're better than everybodyelse. Right. So mind reading, we do that a lot. And again, this is somethingthat anybody could fall into, but when you are doing this a lot, You can getyourself into trouble with it.
你不會對他們那麼生氣。你可能會說，哇，夥計，慢點。你不想傷害任何人，但你不會認為這個人是個混蛋。他們認為自己比别人都好。正確的。所以讀心術，我們經常這麼做。再說一次，這是任何人都可能陷入的事情，但當你經常這樣做，你會讓自己陷入麻煩。

Another one that we do a lot. Uh, and thisis again, especially for people that might have a tendency toward, you know,depression, darkness, sadness, things like that. Uh, even just pessimism iswhat's called a mental filter. Now this one, I have a terrible sort of analogyfor it, but I like to call it like wearing
另一個我們經常做的。呃，這又是一次，特别是對於那些有抑鬱、黑暗、悲傷等傾向的人。呃，即使只是悲觀也被稱為心理過濾器。現在這個，我有一個可怕的類比，但我喜歡稱之為穿著

coop colored glasses.
庫普有色眼鏡。

Right. So imagine going through the worldand you're wearing these, these sunglasses that are just like this nasty shadeof Brown, everything you look at is going to be tinted in that gross, nastyshade of Brown. Right. It's it's the, the world, there's a lot to it, buteverything's getting filtered through that, you know, crap colored glass.
正確的。你戴著棕色的太陽鏡在這個世界上看起來很惡心。正確的。它是這個，這個世界，有很多東西，但是所有的東西都被過濾掉了，你知道，垃圾色的玻璃。

And so now you're looking at it andeverything looks gross. This is what we do with mental filtering. We look at asituation and we cherry pick out all the parts that essentially support the waywe already feel. So if we feel like we are a failure, we're going to try topick out all the parts of the situation that support that.
所以現在你看著它，一切看起來都很惡心。這就是我們的心理過濾。我們看一個情況，然后仔細挑選出所有基本上支持我們已有感覺的部分。所以，如果我們覺得自己是個失敗者，我們會努力找出所有支持這一點的因素。

That's it. Okay, you did this wrong. Youdid that wrong. You made this person upset. You know, you didn't reach thisgoal, all that stuff that supports the way we already feel inside what weexclude is the vast majority of the stuff that's either positive or at leastneutral that doesn't have anything to do with those negative feelings wealready have about ourselves.
就這樣。好吧，你做錯了。你做錯了。你讓這個人心煩意亂。你知道，你没有達到這個目標，所有支持我們內心深處的感覺的東西，都是我們排除在外的絕大多數東西，要麼是積極的，要麼至少是中性的，與我們對自己的負面情緒没有任何關系。

Right? So we're filtering it through thelens of, you know, that negative feeling that we have toward ourselves. Very,very common. Let's say you're giving a work presentation, you know, and it goesreally well. Uh, me doing this interview right now, doing this talk right now,there's a lot of things that are going to go just fine.
對嗎？所以我們把它從我們對自己的負面情緒中過濾出來。非常非常普遍。假設你正在做一個工作報告，你知道，而且進展得很順利。呃，我現在正在做這個采訪，現在做這個演講，很多事情都會很順利的。

There might be a word or two that Iflubbed. There might be something that I needed to go back and clarify whateverit is. What do you do? Mental
可能有一兩個字我没聽懂。也許有一些事情我需要回去澄清。你是做什麼的？精神上的

filtering? I would be picking out all ofthose little tiny, negative things that happened. And, you know, after this isall over and someone asked how it
過濾？我會把發生的那些小的，消極的事情都挑出來。而且，你知道嗎，在這一切結束后，有人問他怎麼回事

went, I'd say it wasterrible.
去了，我覺得很糟糕。

I did, I did a terrible job. We'reprobably gonna have to redo the whole thing. It was, it was really bad becauseI'm cherry picking out those things instead of noticing the whole picture andrealized that in reality, there was a lot more good than there was bad. Right.So, so that's mental filtering, you know, we all do that.
我做了，我做得很糟糕。我們可能得重做一遍。事實上，這真的很糟糕，因為我一直在認真挑選那些東西，而不是注意到整個畫面，並意識到事實上，好的比壞的多得多。正確的。所以，這就是心理過濾，你知道，我們都這麼做的。

And that's one that is particularlyproblematic when you're already having some sort of negative feeling aboutyourself and you're just kind of pumping more and more and more support intothat, even though it's not truly support for that. You're just sort ofpretending like it is you're, you're convincing yourself that all these thingsare support for that negative feeling.
當你對自己已經有了某種消極的感覺，而你卻越來越多地支持你，儘管這並不是真正的支持，但這是一個特别有問題的問題。這些都是你的消極支持。

You have. Last one I'll talk about, andagain, there are many of these, but the last one we'll talk about is what'scalled catastrophizing. If you kind of think of the word, you kind of get alittle bit of the meaning. So catastrophizing is basically just turningsomething into a catastrophe, taking a small nugget of something bad andturning it into a huge deal, making a big deal about it.
你有。我要講的最后一個，還有很多，但最后一個我們要講的就是所謂的災難。如果你想一想這個詞，你就會明白一點意思。所以災難性的本質上就是把一些事情變成一場災難，把一些不好的事情變成一個大事件，把它變成一個大事件。

This is kind of like a negative snowballeffect. You know, you start with one thing and then your mind starts going andit builds it to this big old snowball of just like gross crappiness and youfeel terrible. Let's say it was a holiday dinner, you know, Thanksgiving,Christmas, you know, during normal times when we are actually allowed to seeour families, you know, you show up and you realize, Oh God, I forgot to getthe pie.
這有點像一個負的雪球效應。你知道嗎，你從一件事開始，然后你的大腦開始運轉，它把它變成了一個巨大的舊雪球，你感覺很糟糕。比如說，這是一次節日晚餐，感恩節，聖誕節，你知道，在平時，當我們被允許去看家人的時候，你會發現，天哪，我忘了拿餡餅了。

I forgot the pie. Okay. This is somethingI did last year. So everyone's going to be mad at me. Yeah. Again, they'regoing to think that I don't care about the family. They're going to think that,uh, you know, I'm a failure. It's a good thing that I live far away from everybodyelse because no one wants to spend time with me.
我忘了派了。可以。這是我去年做的。所以每個人都會生我的氣。是啊。再說一次，他們會認為我不在乎家庭。他們會認為，呃，你知道，我是個失敗者。幸好我住得離别人很遠，因為没人願意和我在一起。

Maybe I should just leaveand not do you know, holidays ever again with the
也許我該走了，你知道嗎，假期又來了

family and you just roll it into this bigball of something that. Like it was just the PI. Nobody really cares about thePI, but when you catastrophize, you turn this into a huge deal in your head,and then again, you start acting in accordance with that, right?
家人和你只是把它變成一個大球。好像只是圓週率。没人真的在乎圓週率，但當你發生災難時，你會把它變成你腦子里的一個大問題，然后，你又開始按照這個原則行事，對吧？

So if you feel like everybody is going tobe mad at you and everybody is so annoyed at this stupid pie, then you're goingto start acting kind of like a jerk because you're assuming everybody elsefeels that way. And then sooner than you know it, they're going to starttreating you poorly because you're treating them poorly.
所以，如果你覺得每個人都會生你的氣，每個人都對這個愚蠢的餡餅很惱火，那麼你就會開始表現得像個混蛋，因為你假設其他人都有這種感覺。然后很快你就會知道，他們會開始對你不好，因為你對他們不好。

Right. So catastrophizing just makes thisbig old snowball effect. And if there were some way to stop that snowball fromrolling before it gets to this huge thing, then we could deal with, you know,kind of a small snowball and move forward with our lives. So those are kind ofsome of the common thinking traps.
正確的。所以，災難性的災難只是造成了這個巨大的滾雪球效應。如果有什麼方法可以在雪球到達這個巨大的物體之前阻止它滾動，那麼我們就可以處理，你知道的，一個小小的雪球，繼續我們的生活。這些都是一些常見的思維陷阱。

What are some exercisesthat can help someone recognize a mental trap and
有哪些練習可以幫助人們識别心理陷阱

get out of it or stay out of it? The firststep is to try to set back and notice which thinking traps are sort of yourpersonal downfalls, because we're all good at thinking trust, but we all havesome that are sort of our, you know, our back pocket tricks, you know, we'rereally good at mental filtering.
滾開還是滾開？第一步是試著退一步，注意到哪些思維陷阱是你的個人弱點，因為我們都擅長思考信任，但我們都有一些是我們的，你知道的，我們的后口袋技巧，你知道，我們真的很擅長心理過濾。

Maybe we're really good at all, or nothingthinking, you know, as I said, all or nothing, thinking goes hand in hand withperfectionism. So a lot of people who are perfectionists do all or nothingthinking all the time, they're not satisfied with anything they do because itwasn't. All the way. Perfect.
也許我們真的很在行，或者什麼都不想，你知道嗎，就像我說的，全有或全無，思考和完美主義是相輔相成的。所以很多完美主義者總是在思考或者什麼都不做，他們對自己做的任何事情都不滿意，因為事實並非如此。很完美。

Right. So for them, they would need torecognize that all or nothing thinking is kind of their main pitfall, but foranybody there's going to be a handful, maybe three, four, something like that,of these that we do more than the other ones, a good way to do that is just,just sort of break out a piece of paper, you know, at the end of the day orduring the day, when you notice yourself getting stuck in one of these thinkingloops and just write down what's happening, you know, write down what'shappening, how you thought about it.
正確的。所以，對他們來說，他們需要認識到要麼全是要麼不思考是他們的主要陷阱，但對任何人來說，都會有少數人，也許是三個，四個，諸如此類的東西，我們做的比其他人做的更多，一個好的方法就是，在一天結束的時候或者在某個時候，拿出一張紙有一天，當你注意到自己陷入了這樣一個思維循環中，把正在發生的事情寫下來，你知道，寫下發生了什麼，你是怎麼想的。

And just start to keep a little informallog of that. It's going to look. A little bit different for everybody, but thepoint is you want to start noticing where your personal pitfalls are with that.You can start to build a little bit of awareness of this. So you can start tohave this sort of external sense in the back of your mind as you're going intoa situation where you're engaging in a thinking trap, there's a little voiceback there saying, Hey, this is personalizing or Hey, your mental filtering,Hey, you're catastrophizing.
開始做些非正式的記錄。它會看起來的。每個人都有一點不同，但關鍵是你要開始注意到你的個人陷阱在哪里。你可以開始建立一點意識。所以你可以在你的腦海里開始有這樣的外部感覺，當你進入一個思考陷阱的時候，有一個聲音在說，嘿，這是個性化的，或者說，你的心理過濾，嘿，你在搞災難。

And so that's the first step that getsyou. At least, you know, the alarm is going, you know that something's wrongand you want to do something about it. In terms of what you can actually do.There are two really good exercises. Uh, typically this involves, you know,pulling out a blank sheet of paper using a journal, something like that, but areally, really simple one is what you call a two column chart.
所以這是第一步，你得到。至少，你知道，警報響了，你知道出了什麼問題，你想做點什麼。就你實際能做什麼而言。有兩個很好的練習。呃，典型的情況是，你知道的，用日記本抽出一張白紙，諸如此類，但真正非常簡單的是你所說的兩列圖表。

This is kind of like a lot of peoplewho've done like pro and cons lists when trying to make a decision. It'ssimilar to that, except what you do is at the top of the page, you put downwhat your thought is. So what your negative thought or what your thinking trapis. So let's say the situation is the one with, uh, your partner being upset atyou.
這有點像很多人在做決定的時候都會做讚成和反對的清單。它與此類似，除了你所做的是在頁面的頂部，你把你的想法寫下來。所以你的消極想法或者你的思維陷阱是什麼。所以假設情況是，呃，你的搭檔對你很生氣。

You think your partner is upset at youbecause of the way that they're acting. So you'd write that at the top of thepage. And then you draw a line down the middle. So two columns on one side, youput evidence that supports that. So that supports that negative thought thatyou have. On the other side, you put evidence that does not support that.
你認為你的伴侶因為你的行為方式而生你的氣。所以你應該把它寫在頁首。然后在中間畫一條線。所以一邊有兩個柱子，你可以提供證據來證明這一點。所以這支持了你的消極想法。另一方面，你提出的證據並不支持這一點。

And as you get going, you're likely goingto find that there's a lot more of the stuff that does not support it. Thenthere is stuff that does support it, but it's a bit of a challenge you need tokind of force yourself because immediately you're going to be like, well, theyglared at me. When I walked through the door, they're slamming cabinets around.
當你開始的時候，你可能會發現還有很多東西不支持它。還有一些東西支持它，但這是一個挑戰，你需要強迫自己，因為你馬上就會像，嗯，他們瞪著我。當我進門的時候，他們把櫃子摔得亂七八糟。

They didn't give me a kiss when theynormally gave me a kiss. You know, they're not asking, you know, if I, if Iwant this for dinner or whatever, there's like a million things thatimmediately come to mind. Then on the other side, you need to force yourself tothink of, okay, what are the things that are either alternative possibilitiesor direct evidence in my face that shows that this might not be the case,right?
他們通常會親我一個吻，而不是親我。你知道，他們不會問，你知道，如果我，如果我想把這個當晚餐或其他什麼的話，我會立刻想到很多事情。另一方面，你需要強迫自己去思考，好吧，是什麼東西，或者是其他可能性，或者是我面前的直接證據，表明這可能不是事實，對吧？

You can say, okay, I remember they textedme, you know, at three, o'clock saying, God, This day will never end. Or didyou hear about, you know, soand-so politician and what they did have you heard,you know, the, the latest BS that my mom is putting my dad through anythinglike that, you know, you can find that evidence throughout the day that mightindicate they're acting that way for a different reason.
你可以說，好吧，我記得他們三點鐘給我發短信說，上帝，這一天永遠不會結束。或者你聽說過，你知道，某個政客，他們做了什麼，你知道，你知道，最新的謊言，我媽媽讓我爸爸經歷了這樣的事情，你知道，你可以找到一整天的證據，表明他們這樣做是出於不同的原因。

Or, you know, alternatively, there arethings like positive things, right? When I left the house, my partner said thispositive thing about me or last night was really good. There was nothing thathappened between us today that would have caused them to act negatively. Youjust kind of force yourself to go through either things that are on thepositive side, things that are neutral, things that just don't show you thatmental filter or that personalizing or catastrophizing, whatever you're doingis true.
或者，你知道，或者，有些事情是積極的，對吧？當我離開家的時候，我的搭檔說我的積極的一面，或者說昨晚真的很好。今天我們之間發生的任何事情都不會導致他們采取消極行動。你只是強迫自己去經歷那些積極的事情，那些中立的事情，那些没有向你展示心理過濾的事情，或者那些個性化的或者災難性的事情，不管你在做什麼都是真的。

So you kind of want to work out thesupport for, and the support against, and it's a very, it's a very basic thing.And technically, you know, if you're getting scientific about it, you're notactually finding evidence for it against this, but you're basically just sortof gathering thoughts and possibilities that make you feel more like it's trueand make you feel less like it's true.
所以你需要計算出支持，反對，這是非常，非常基本的事情。從技術上講，你知道，如果你對它進行科學研究，你實際上並没有找到證據來證明這一點，但你基本上只是在收集一些想法和可能性，讓你覺得它更像是真的，讓你覺得它不是真的。

So that's the two column chart. To get alittle bit more into detail. I have one of my favorite exercises. I do it withliterally every therapy patient that I have. It's called the ABC thought log.And I'll have to kind of explain it. It's a little bit easier when you can seeit written down, but it's fairly simple.
這是兩列圖表。更詳細一點。我有我最喜歡的運動之一。我對我所有的治療病人都這樣做。它叫做ABC思想日志。我得解釋一下。當你看到它被寫下來的時候，它會變得簡單一點，但是它相當簡單。

You write down a, B and C sort of ondifferent lines of your paper. So, you know, a then the next line down, beatthe next line down, see each of these stand for something. So a is theactivating event, basically what happened? Again, you know, these situations,uh, you know, you get to a family dinner, you don't have the pie that you weresupposed to bring.
你把a，B和C寫在你論文的不同行上。所以，你知道，下一行倒下，把下一行打倒，看每一個都代表著什麼。所以a是激活事件，基本上發生了什麼？再說一次，你知道，這些情況，呃，你知道，你去參加家庭晚宴，你没有你應該帶的派。

So that's what happened. That's the athat's the activating event. Then you skip down, you don't do B yet. You godown to see. C is the emotional consequence. So that's how it made you feel. Sothe consequences, how it made you feel, so you felt shunned by your family, youfelt stressed, you felt anxious. He felt mad at yourself, blah, blah, blah,blah, blah.
所以事情就是這樣。這是一個激活事件。然后你跳下去，你還没做B。你下去看看。C是情感的結果。所以這就是你的感受。所以后果，它給你的感覺，所以你覺得被你的家人回避，你感到壓力，你感到焦慮。他對你自己很生氣。

So you have something that happened andthen you have the way that it made you feel. Now your job is to go to the B theB is your belief. So, this is what you think. So this is your belief that'smaking you feel so bad. So what is it that you believe about that situation,about that? A what happened? What is it about that that's making you feel so stressed?
所以你有一些事情發生了，然后你有了它給你的感覺。現在你的工作是去B，B是你的信仰。所以，這就是你的想法。所以這是你的信念讓你感覺很糟糕。那麼，你對那種情況有什麼看法？A發生了什麼事？是什麼讓你感到如此的壓力？

So unwanted, so shunned,whatever the case may be. And that's where these
如此不受歡迎，如此回避，無論是什麼情況。這就是這些

thinking traps come into mind. So yourbelief is, since I did this last year, everyone's going to find me unreliable.Right. Uh, and then you can sort of keep going from there, whatever yourinterpretation of the situation is, you write that down and then you identify,okay.
思維陷阱浮現在腦海中。所以你的信念是，自從我去年這麼做了，每個人都會覺得我不可靠。正確的。呃，然后你就可以繼續往前走了，不管你對情況的理解是什麼，你都要把它寫下來，然后再辨認出來，好嗎。

What thinking traps by falling into here.I'm definitely catastrophizing. I'm definitely doing a little bit of mindreading. I don't know what the heck my family's thinking unless I asked them.Okay. Et cetera, et cetera. So you plug in those thinking traps and realize,okay, this is where I'm sort of going wrong.
什麼樣的思維會被困在這里。我肯定是災難性的。我肯定在讀心術。我不知道我的家人在想什麼，除非我問他們。可以。還有Cetera和Cetera所以你插上那些思維陷阱，然后意識到，好吧，這就是我出問題的地方。

And then just like the two column chartyou want to think of. Okay. What's an alternative way to think about this.What, what else might be true other than just this distorted way that I'mthinking. And sometimes when you do that, when you realize, okay, maybe peopledon't. Care about the pie at all. And they just want to see me.
然后就像你想要的兩列圖表一樣。可以。有什麼其他的方法來思考這個問題。什麼，除了我想的這種扭曲的方式，還有什麼是真的。有時候當你這麼做的時候，當你意識到，好吧，也許人們根本不在乎餡餅。他們只是想見我。

Maybe there's a way I can actually figurethat out. Maybe I can ask them how they feel or get some sort of proof of thecontrary. When you do that, then you realize that the, see that emotionalconsequence changes. You know, you might be disappointed in yourself still, butyou're not worried about being cast out from your family or something verydramatic like that from before.
也許我真的能想出辦法。也許我可以問問他們的感受或者得到一些相反的證據。當你這樣做的時候，你就會意識到，看到情緒的后果會改變。你知道，你可能仍然對自己感到失望，但你不擔心被你的家人拋棄，或者像以前那樣戲劇性的事情。

So ABC activating events. Belief, and thenemotional consequence, you figure out what happened, how you felt about it, andthen your investigative work has to be, why do I feel this way? What are mybeliefs that are interpreting and driving those feelings? So that's ABC thoughtlog. That's like my bread and butter.
所以ABC激活事件。信念，然后是情感上的后果，你知道發生了什麼，你對此有什麼感覺，然后你的調查工作必須是，為什麼我會有這種感覺？我的信念是什麼來解釋和驅動這些感覺？這是ABC思想日志。那就像我的面包和黃油。

And the thing with these exercises is whenyou start doing them, they're very rote. You know, it's like you get to the endof the day or it's in the middle of the day. When you have a chance to sit downand write a little bit and you have to really, really work at why am I feelingso bad? What's going on here and break it down.
這些練習的關鍵是當你開始練習的時候，它們是非常死記硬背的。你知道的，就像你到了一天的最后或是在一天中。當你有機會坐下來寫一點東西，你真的，真的工作，為什麼我感覺如此糟糕？這是怎麼回事，把它分解。

But the more you do it, the more itbecomes an internalized process. And the idea is you practice it more and moreand more, and then it becomes this sense that you have in the moment you go,Oh, let me pump the brakes. I'm about to do a whole lot of mind reading. Let'sstop. Let's think about what else could be true.
但你做得越多，它就越成為一個內化的過程。我的想法是你越來越多地練習，然后你就有了這種感覺，哦，讓我來踩刹車。我要做很多讀心術。我們停下來。讓我們想想還有什麼是真的。

Let's see how we can approach thisdifferently rather than just going straight back into that thinking trap that Ialways go.
讓我們看看我們如何以不同的方式來處理這件事，而不是直接回到我一直以來都在思考的陷阱。