3.Journaling Is Self-Therapy
3.寫日記是自我治療

Welcome back totop mental health tools. Part three journaling is self therapy. In this part,Robert will discuss the power and purpose of journaling and the simplest andmost effective way to get started right away. Why journal? So journaling is aninteresting topic because a lot of people think of journaling and have anegative sort of reaction to it because they think, okay.
歡迎回到頂級心理健康工具。第三部分日記是自我治療。在這一部分中，Robert將討論日志的功能和目的，以及立即開始的最簡單和最有效的方法。為什麼寫日記？所以寫日記是一個有趣的話題，因為很多人認為寫日記會有負面的反應，因為他們認為，好吧。

Let's sit down,open it up dear diary today I blah, blah, blah. And then Timmy pulled my hairand blah, blah, blah. That's not really, that can be what journaling is, but itdoesn't have to be, uh, to me, journaling is just a way of sort of doing reallyself therapy in therapy. What you have as a person who is on the outside ofyour experience.
讓我們坐下來，打開它親愛的日記今天我廢話，廢話，廢話。然后提米扯了扯我的頭發。這不是真的，那可能是日記，但它不一定是，呃，對我來說，日記只是一種在治療中進行真正自我治療的方式。作為一個置身於你經驗之外的人，你所擁有的一切。

They're not in,they're not in the eye of the storm with you, they're on the outside. So theyhave a different perspective. You tell them something. And a lot of times alltherapist is doing is reflecting that back to you. But when you hear it fromthe outside, suddenly it strikes you differently. You're like, Oh, you'reright.
他們不在，也不在暴風雨中，他們在外面。所以他們有不同的觀點。你告訴他們一些事情。很多時候治療師所做的就是把這些反饋給你。但是當你從外面聽到時，突然間你的感覺就不同了。你好像，哦，你是對的。

I am making abig deal about nothing. I kind of knew that, but hearing it from you, it makesa lot more sense. So journaling allows you to do that for yourself. So when youare doing things like tracking your thinking traps, right, when you're tryingto track your thinking traps, or when you're trying to get better atinterpreting situations in a way that is not quite as harmful or negative, youcan use your journal for it.
我什麼都没做。我有點知道，但聽你說，這更有意義。所以寫日記可以讓你自己去做。所以，當你在做一些事情，比如追蹤你的思維陷阱，或者當你試圖更好地用一種不那麼有害或消極的方式來解釋情況時，你可以用你的日記來做。

What are somegood journaling practices? There's a lot of different ways to do it, but justsort of simply writing out what happens to you, how you're feeling about it,any thoughts that you have, I mean, shoot, even to do lists anything, justwriting stuff down helps to externalize it. And what we're trying to do reallyis just engage the part of our brain.
有哪些好的日記做法？有很多不同的方法來做，但只要簡單地寫下發生在你身上的事，你的感受，你的任何想法，我的意思是，拍攝，甚至是列出任何事情，只是寫下一些東西有助於把它具體化。我們真正要做的就是讓我們的大腦參與進來。

That's a littlebit more analytical. Right because we have a lot of feelings going on. That'sdriving a lot of our behavior. What we want to do is at least balance out alittle bit more with some analysis. So trying to externalize things. The thingthat happens with journaling though, is people get really intimidated by
這有點分析性。是的，因為我們有很多感覺。這是我們很多行為的驅動力。我們要做的是至少通過一些分析來平衡一下。所以試圖把事情外部化。但是，寫日記的時候，人們會被嚇倒

it. 
它。

They're like, Idon't know how to do journaling. I don't know. I see a blank page that justmakes me feel like, Oh God, I have to fill that whole thing up. I don't knowwhat to do with it. So I have a very simple. Format that I like using peopleare allowed to journal however they want. But when somebody is like,
他們好像，我不知道怎麼寫日記。我不知道。我看到一張空白頁，讓我覺得，哦，天哪，我得把整件事都填滿。我不知道該怎麼辦。所以我有一個非常簡單的。我喜歡使用的格式，人們可以隨意記錄日志。但當某人，

I don't know what to do.
我不知道該怎麼辦。

And they don'tknow where to start. Basically. I just say, get a blank page divided into threesections. So you're going to have one large section at the top, draw a straightline all the way across horizontally. And then. In that smaller section in thebottom, divide that into two squares. So you have like a big square at the topand then two squares side-by-side at the bottom.
不知道從哪里開始。基本上。我只是說，找一張空白頁，分成三個部分。在頂部有一個很大的部分，畫一條橫過的直線。然后。在底部的那個小部分，把它分成兩個正方形。在底部有兩個正方形。

And don't startat the top. Start those, start those two little squares at the bottom on one ofthose squares. What you're going to do is you're going to write one, two,three, and the other one, what you're going to do is you can write one, two,three. So the first square is three things that you are proud of yourself for.
不要從頭開始。開始，從底部的兩個小方塊開始。你要做的是寫一，二，三，另一個，你要做的是你可以寫一，二，三。所以第一個方格是你為自己感到驕傲的三件事。

It doesn't haveto be proud of. You could do three things that you're grateful for. It coulddo. It could be a three ways that I was a good parents partner, uh, threethings that I did. Right. Whatever, what you want to do is. Every time youjournal track something that's positive because we tend to mental filter,right?
不必為此驕傲。你可以做三件你感激的事。可以的。我是個好父母的三個方面，呃，我做了三件事。正確的。不管怎樣，你想做的就是。每次你在日記中跟蹤一些積極的東西，因為我們傾向於心理過濾，對吧？

We tend to getinto this zone where we cherry pick out all of the negative things. So reallywhat that is, is an attention bias. We don't pay enough attention to the stuffthat is positive. And so I'm not all about optimism. Like I think rosy optimismis annoying, but I'm about realism. Right. And so when you're on the spectrumway on the negative side, sometimes you'd need to force yourself to inject someof that positivity in order to swing back to the middle.
我們往往會進入這樣一個區域，在那里我們會挑出所有負面的東西。實際上，這是一種注意力偏差。我們没有對積極的東西給予足夠的關注。所以我不是很樂觀。就像我認為樂觀是令人討厭的，但我是現實主義者。正確的。所以當你處於消極的一面時，有時候你需要強迫自己注入一些積極的東西，以便回到中間。

So the realisticpart, right? So it's not about being just blindly rosy optimistic, but it'sabout giving yourself the chance to actually notice those things that are good.And so, you know, each, each day or each time you journal write down three ofthose things that you're proud of yourself for, and it can be really, reallyhard to do at first, but you got to force yourself to do it.
所以現實的部分，對吧？所以，這不是一味樂觀樂觀，而是給自己一個機會，讓自己真正注意到那些好的事情。所以，你知道，每天，或者每次你寫日記的時候，寫下你為自己感到驕傲的三件事，一開始可能真的很難做到，但是你必須強迫自己去做。

And over time,you're training your attention to notice those things more so as you're goingthrough the next day, you realize, Oh, that was a good thing. I can write thatin my journal tonight. That's something that I'm proud of myself for whatever.So you'd notice that a little bit more. So that's one of the squares in thebottom.
隨著時間的推移，你會訓練你的注意力去注意那些事情，這樣當你第二天要經歷的時候，你會意識到，哦，那是件好事。我今晚可以把它寫在日記里。不管怎樣，我都為自己感到驕傲。所以你會注意到多一點。這是底部的一個方塊。

The next squareis just a couple two dudes, right? So I only said right, one, two, three. Andthat's because for your day you should really have no more than three majorthings that you need to do. You're inevitably going to do more, right. You'regoing to do more than those three things, but these are the three things thatyou would be pretty satisfied with yourself.
下一個廣場就是兩個男人，對吧？所以我只說對了，一，二，三。這是因為在你的一天里，你真正應該做的事情不超過三件。你肯定會做得更多，對吧。你要做的不僅僅是這三件事，但這三件事你會對自己很滿意的。

If you got thosedone. Right. So it's like, I need to make this appointment. I want to get, youknow, a couple of these things written down and I want to take my dog on awalk. If I did those three things. I, I, you know, maybe I'd want to do more,whatever, but I'd at least be satisfied with the day. So it's kind of forcingyou to prioritize and write down what are the three most important to use forthe day?
如果你完成了。正確的。所以我需要預約一下。我想把這些東西寫下來，然后帶我的狗去散步。如果我做了這三件事。一、我，你知道，也許我想做更多的事，不管怎樣，但至少我會對這一天感到滿意。所以這有點強迫你區分優先級，寫下一天中最重要的三個是什麼？

Not any of thatextra stuff, all that's bonus, but what are the three most important things todo? So that's kind of what I like having sort of on the bottom part, in thosetwo small squares, side-by-side at the bottom of the page, what you're proud ofyourself for, what are your top things they need to do?
不是那些額外的東西，所有這些都是額外的獎勵，但是最重要的三件事是什麼？所以這就是我喜歡的，在底部的兩個小正方形里，並排在頁面的底部，你為自己感到驕傲的是什麼，你最需要做的事情是什麼？

And then you have sort of just a littlebit of a top portion left and that's. A free portion. So you could use it towrite out your ABC thought log. You could use it to do a two column chart. Youcan write song lyrics, you can write a dear diary, style journal of whathappened in the day. You can write that you don't know what the heck to writeabout because you feel emotionally illiterate and you don't know where to startanything like that.
然后你只剩下一小部分的頂部，那就是免費的部分。所以你可以用它寫下你的ABC思想日志。你可以用它來做一個兩列的圖表。你可以寫歌詞，你可以寫一個親愛的日記，一天中發生了什麼風格的日記。你可以寫你不知道該寫些什麼，因為你感覺自己在情感上是文盲，你不知道從哪里開始這樣的事情。

You just want tostart writing something. And that sort of has the process of, uh, getting thegears, turning a lot of times the journal isn't where things end. It's wherethey start. So you write something down, you know, I don't really know what towrite about. Just like I was saying, I don't really know what to write aboutbecause I think I'm emotionally illiterate and I wouldn't know where to beginand you leave it at that.
你只是想開始寫點東西。這有一個過程，呃，得到齒輪，轉動很多次軸頸不是事情的終點。這是他們開始的地方。所以你寫下一些東西，你知道，我真的不知道該寫什麼。就像我剛才說的，我真的不知道該寫什麼，因為我覺得我在情感上是文盲，我不知道從哪里開始，你就這麼說吧。

Then you realizeafter you journal and you're taking a shower, I am emotionally illiterate. Whatcan I do about that? Maybe I should go look up, what are common emotions? MaybeI should start keeping track of how I feel, whatever it sort of greases thegears. And that's a sort of background process that runs through the rest ofthe day or the rest of the night.
然后你意識到在你寫日記和洗澡之后，我在情感上是文盲。我能做些什麼？也許我應該去看看，什麼是共同的情緒？也許我應該開始記錄我的感受，不管是什麼潤滑齒輪。這是一種貫穿白天和夜晚的背景過程。

And it allows you to justsort of offload things a little bit emotionally.
它可以讓你在情緒上卸下一些東西。

Sometimes wedon't always have a person that. Dumped things onto, at every single moment.Some of us have a therapist, which is great. Some of us have supportive familyor friends, but we can't always rely on that. And so sometimes simply puttingthings out onto the page, even if it's just emotional word, vomit is just verycathartic.
有時候我們並不總是有這樣的人。在每一刻都把東西扔到。我們有些人有心理醫生，這很好。我們中的一些人有支持我們的家人或朋友，但我們不能總是依賴這些。所以有時候只是簡單地把事情寫在紙上，即使只是情緒化的詞，嘔吐也能起到宣泄的作用。

It feels good toget that out. And again, when you externalize it, it gives you a chance to be alittle bit more analytical in how you look at it, rather than just emotionallyreacting to everything and kind of going through like a ping pong ball, youknow, throughout the day. There are also tons of journals out there that youcan buy that have prompts.
把它拿出來感覺很好。再說一次，當你把它具體化的時候，它給了你一個機會去分析你如何看待它，而不僅僅是情緒化地對每件事做出反應，就像一個乒乓球一樣，你知道，一整天。還有大量的期刊，你可以買到有提示的。

I love these becausethis gives you a place to start there ones like the morning pages, or I can'tthink of all the things, the names of them. They're always coming out with newones, just look on Amazon, but there are tons of journals out there that giveyou prompts. So if you don't necessarily consider yourself a very introspectiveperson, there's a question that you can start with or a quote that you canreact to or something like that.
我喜歡這些，因為這給了你一個開始的地方，比如晨報，或者我想不出所有的東西，它們的名字。他們總是出新的，只要看看亞馬遜，但有大量的期刊給你提示。因此，如果你不一定認為自己是一個非常內省的人，有一個問題你可以開始，或引用一句話，你可以作出反應或類似的事情。

And that givesyou a place to start. Some of these are wrapped up with like an agenda for theday or other practical things. And some of them are just purely forexploration. Um, and definitely if you have your own personal belief system,you know, for instance, there are ones that are related to taro cards.
這給了你一個開始的地方。其中有些是用一天的日程安排或其他實際的事情來包裝的。其中有些純粹是為了探險。嗯，當然，如果你有自己的個人信仰系統，你知道，例如，有一些是與芋頭牌有關的。

There are onesthat are related to affirmations from Christianity. You can integrate thingslike that. And the good thing about living in this day and age is that thereare so many options out there, so you don't have to do it all on your own, butI have a blank sheet of paper you can, it's easy enough to get started.
有一些與基督教的肯定有關。你可以整合這樣的東西。生活在這個時代的好處是有太多的選擇，所以你不必一個人去做，但是我有一張白紙你可以，這很容易開始。