Placeholder Image

字幕列表 影片播放

  • Making sense of CBT. A guide to what CBT is and how you can decide whether it's best for you.

    認知行為治療。這影片說明什麼是認知行為治療,以及你要如何做最適合自己的決定。

  • If you living with a mental health problem, it can be hard to know

    如果你有心理健康問題,

  • which way to turn or what to do to feel better.

    可能很難知道要如何做才能讓自己舒服一點。

  • You might go to your GP and one of the first things they might offer is CBT which stands for Cognitive Behavioral Therapy.

    你去看醫生,首先他們會給你做認知行為治療。

  • It combines Cognitive Therapy - examining the things you think

    結合認知治療 - 去了解你的想法,

  • and Behavioral Therapy - examining the things you do.

    還有行為治療 - 去檢視你的行為。

  • The word therapy might make you think of laying on a couch talking to a man with spectacles and a

    治療這個詞可能會讓你以為是躺在長椅上,和一個戴著眼鏡的男人說話,

  • beard about your childhood while he analyzes your dreams.

    說關於你的小時候,然後他會分析你的夢。

  • But CBT is actually a very practical type of talking therapy which focuses on goals and focuses

    但是認知行為治療實際上是一種非常實用的談話治療,著重於目標、

  • mostly on the present day and things that are affecting you in your life now.

    著重於現階段影響你生活的日常瑣事。

  • The theory behind CBT is that the way we think about situations can affect the

    認知行為治療的背後理論就是我們的思想會影響我們的感覺和行為。

  • way we feel and behave. It does this by dealing with how your thoughts affect

    這個治療會處理你的思想影響你的感覺和行為,

  • your feelings and behaviors and teaches you coping skills for dealing with

    並且教你如何應對不同問題的技巧。

  • different problems. For example you might make a simple mistake like burning the dinner.

    舉例來說,你把晚餐烤焦了。

  • This might make you think bad things and it might make you feel

    這會讓你感覺很差,覺得自己很沒用,

  • worthless and inadequate which could lead you to do things like withdrawing,

    然後你就放棄、

  • snapping at your family, or trying to avoid things which you think might go wrong.

    遷怒家人、或是避免去做可能會出錯的事情。

  • Or perhaps you've been invited out for drinks with some friends and you start

    或者你可能被一些朋友邀請去喝酒,然後你開始往壞處想。

  • thinking negative things. This might make you feel anxious and scared which might

    這會讓你感到焦慮和害怕,

  • make you do something like saying no to the invite, avoiding your friends

    然後讓你決定做些事,像是拒絕邀請、遠離你的朋友、

  • completely or using drink and drugs to cope with the situation.

    或是藉由喝酒或毒品來應對這種情況。

  • Over time, whether it's years weeks or months, this cycle of thoughts, feelings and behaviors

    隨著時間流逝,無論數年、數週或數月,

  • may have happened so many times it's become like a habit.

    思想、感覺和行為會不斷地循環好幾次,然後就成了習慣。

  • You start avoiding situations more and more or automatically blame yourself if

    你開始避免更多狀況發生,

  • something goes wrong and the more you do these things,

    或是當不好的事情發生時,不自覺地自責自己,

  • the worse it can get.

    你越是這樣做,自己會變得越糟糕。

  • A CBT therapist will help you break this cycle and figure out what sorts of

    認知行為治療師會幫你打破這個循環,

  • negative feelings, thoughts and behaviors might be contributing to the problems

    找出什麼樣的負面情緒、思想和行為可能會助長你所遇到的問題。

  • you are experiencing. They will help you deal with your negative thinking and

    他們會幫助你處理負面思想,

  • help you change your behavior. Both of which will lead to an improvement in your mood.

    協助你改變自己的行為。這兩個做法都會改善你的情緒。

  • CBT can be helpful for people with nearly every diagnoses you can think of

    認知行為治療幾乎可以幫助所有類似狀況的人們,

  • and can be delivered through one-on-one sessions, in groups, self-help books,

    這個過程可以透過一對一、團體、自我學習的書、

  • online or through a CD-rom.

    線上或是光碟的方式治療。

  • That doesn't mean that CBT works for everyone though. Some people struggle with it because they find it just too hard to

    但不代表認知行為治療適用於每個人。有些人很難接受,因為他們很難說出自己的感覺。

  • talk about their feelings. CBT is usually quite a short-term treatment and so you

    認知行為治療通常是短期治療,

  • may find that your problems are too complex to deal with in the time.

    因此你可能會發現自己的問題太複雜,導致無法及時處理。

  • It can also be quite hard work. Your therapist will probably set you homework

    這也可能是非常艱辛的過程。你的治療師可能會給你作業,

  • and you have to really practice the skills they teach you to see a difference in how you're feeling.

    而且你必須確實練習這些技巧,才能看到自己有所不同。

  • If you don't think CBT is the right treatment for you, you should be

    如果你認為認知行為治療不適合你,

  • able to talk to your GP about what alternatives there are.

    你應該要和你的醫生討論找尋其他方式治療。

  • The Mind website also has lots of information about the different treatments that are available

    這個 Mind 網站也有許多資訊是關於不同的治療法,

  • for a wide range of mental health problems

    都是針對廣泛的心理健康問題,

  • and Mind's Infoline line can also talk to you about what you might find helpful.

    而且 Mind 線上諮詢還可以和你討論對你有幫助的內容。

Making sense of CBT. A guide to what CBT is and how you can decide whether it's best for you.

認知行為治療。這影片說明什麼是認知行為治療,以及你要如何做最適合自己的決定。

字幕與單字

影片操作 你可以在這邊進行「影片」的調整,以及「字幕」的顯示

A2 初級 中文 美國腔 治療 行為 認知 思想 感覺 治療師

什麼是CBT?| 認知行為療法的意義何在? (What is CBT? | Making Sense of Cognitive Behavioural Therapy)

  • 111 11
    Angel Hsu 發佈於 2021 年 01 月 14 日
影片單字