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  • Cognitive Behavioral Therapy is based on the idea  that certain situations trigger false core beliefs  

    認知行為療法的基礎是,某些情況會引發錯誤的核心信念。

  • that negatively impact our thoughtsemotions, behavior, and physical reactions.

    對我們的思想、情緒、行為和身體反應產生負面影響。

  • Once we learn how to identify what situations  bring upon such destructive thoughts,  

    一旦我們學會如何識別哪些情況會帶來這種破壞性的想法。

  • we can practice developing new interpretations  that will then change our pattern of reaction.

    我們可以練習發展新的解釋,然後改變我們的反應模式。

  • The therapy is widely used to help people with  phobias, depression, anxieties, or addictions.

    該療法被廣泛用於幫助患有恐懼症、抑鬱症、焦慮症或成癮的人。

  • To show how it works, let's look at Lily,  

    為了說明它是如何工作的,讓我們看一下莉莉。

  • a teenage girl who hates going to school due  to her fear of being judged and humiliated.

    一個十幾歲的女孩,由於害怕被評判和羞辱而討厭去學校。

  • In her first session, the therapist tries to  build trust and explains how CBT functions  

    在她的第一次治療中,治療師試圖建立信任,並解釋CBT的功能。

  • since the better Lily understands the process, the  more likely it is that the therapy is effective.  

    因為莉莉越是瞭解這個過程,就越有可能使治療有效。

  • The therapist also illustrates how our  brain, in specific situations, follows  

    治療師還說明了在特定情況下,我們的大腦如何遵循

  • a fixed path of reasonwhich gets stronger  after years of having the same thought process.

    一條固定的理性之路--多年來擁有相同的思維過程後,它變得更加強大。

  • Many of our destructive behaviors are  based on false core beliefsthoughts  

    我們的許多破壞性行為是基於錯誤的核心信念--思想

  • that objectively don't make sense. We  acquired these false beliefs when we  

    客觀上沒有意義的東西。我們獲得這些錯誤的信念是在我們

  • were too young to interpret others  correctly. Throughout the therapy,  

    他們太年輕了,無法正確解釋他人。在整個治療過程中。

  • Lily will try to unlearn these false beliefs  and create new mental pathways that will  

    莉莉會努力解除這些錯誤的信念,並建立新的心理路徑,將

  • replace the false beliefs she holds of  herself with more realistic thoughts.

    用更現實的想法取代她對自己的錯誤信念。

  • Once Lily understands the processthe counselor begins to ask questions  

    一旦莉莉明白了這個過程,諮詢師就開始提問了

  • following the Socratic method, a form  of argumentative conversation that  

    遵循蘇格拉底方法,這是一種爭論性對話的形式。

  • stimulates critical thinking to draw out  false ideas and underlying assumptions.

    激發批判性思維,以引出錯誤的想法和基本假設。

  • Would you like to tell me why you  are here today?” Starts the therapist

    "你願意告訴我你今天為什麼在這裡嗎?"開始了治療師的工作。

  • Because I think I’m not normal,” Lily responds. Therapist1: You appear perfectly normal to me,  

    "因為我覺得我不正常,"莉莉回答說。治療師1。在我看來,你是完全正常的。

  • can you be more specific? Lily1: I think I’m afraid of people

    你能說得更具體些嗎?莉莉1:我想我是害怕別人。

  • Therapist2: So, you are afraid of me? Lily2: No 

    治療師2。那麼,你害怕我嗎?莉莉2:不

  • Therapist3: Do you feel socially insecure? Lily3: I’m not sure what you mean

    治療師3:你覺得在社會上沒有安全感嗎?莉莉3:我不明白你的意思。

  • Therapist4: Tell me how you feel about school. Lily4: I’m scared of going because they  

    治療師4:告訴我你對學校有什麼感覺。莉莉4:我很害怕去學校,因為他們

  • think I’m stupid.

    認為我很傻。

  • Throughout the interview, the counselor takes  notes of Lily’s answers and identifies the  

    在整個訪談過程中,諮詢師對莉莉的回答進行記錄,並確定了

  • signs of social anxiety based on a false  core belief - Lily believes she is stupid.

    基於錯誤的核心信念的社交焦慮的跡象--莉莉認為自己很愚蠢。

  • For homework, Lily should practice introspectionThe goal: to find out which situations trigger her  

    對於家庭作業,莉莉應該練習檢討。 目標是:找出哪些情況會觸發她的

  • negative thoughts. She gets a learning  journal to keep record of all triggers  

    負面想法。她得到一個學習日記,以記錄所有的觸發因素

  • and other observations, such as self-talk or  interpretations of particular events and people.

    和其他觀察,如自我談話或對特定事件和人物的解釋。

  • During the following week, Lily becomes more aware  of her thoughts and the physical reactions they  

    在接下來的一週裡,莉莉變得更加了解自己的想法和它們的身體反應。

  • trigger. By paying attention to her feelingsshe identifies a specific pattern which occurs  

    觸發器。通過關注她的感受,她確定了一個發生的具體模式

  • every time during math class. The moment her  teacher begins to ask questions her heart  

    每次在數學課上,她都是這樣。在老師開始提問的那一刻,她的心

  • starts racing and her palms get sweaty - she  worries about having to answer the question,  

    她開始心跳加速,手心冒汗--她擔心必須回答這個問題。

  • about making a mistake, about looking  dumb in front of all the others.

    關於犯錯,關於在所有其他人面前看起來很蠢。

  • In her second session, Lily shares her  observations and the therapist helps her  

    在第二次治療中,莉莉分享了她的觀察,治療師幫助她

  • realize that her cognitive-behavioral patterns  are false. First, her math grades are great,  

    認識到她的認知-行為模式是錯誤的。首先,她的數學成績很好。

  • so she should feel anything but stupidSecond, she explains that there are  

    所以她應該覺得自己很傻。 第二,她解釋說,有

  • always more interpretations to the same thingWhat to her may look like her "stupid" face,  

    總是對同一件事有更多的解釋。 對她來說,可能看起來像她的 "愚蠢 "的臉。

  • to others she may just look unhappy about having  to answer. The reason she is afraid of what people  

    在其他人看來,她可能只是對不得不回答的問題感到不高興。她之所以害怕別人

  • think is a form of social anxiety — a completely  irrational cognitive behavioral response.[5.7]

    認為是一種社交焦慮--一種完全非理性的認知行為反應[5.7] 。

  • As the sessions continue, the therapist  suggests three practical strategies

    隨著治療的繼續,治療師提出了三個實用的策略。

  • Through Journaling, Lily records her negative  beliefs and reformulates them into positive  

    通過寫日記,莉莉記錄了她的消極信念,並將其重新制定為積極的信念。

  • ones she can replace them with. Constructive Self-talk, helps her  

    她可以用那些東西來代替。建設性的自我對話,幫助她

  • to replace a critical voice with a positive one. And she starts exposure exercises, which means  

    以積極的聲音取代責備的聲音。而且她開始接觸練習,這意味著

  • Lilly deliberately puts herself in situations  where she becomes the center of attention.

    莉莉故意讓自己處於成為注意力中心的情況下。

  • Along the way, the two set goals that  are specific, measurable, achievable,  

    一路走來,兩人設定的目標是具體的、可衡量的、可實現的。

  • realistic, and time-based. SMART goals  give her control over how she progresses  

    現實的,和基於時間的。SMART目標使她能夠控制自己的進展情況

  • thus helping her to gain confidence in herself.

    從而幫助她獲得對自己的信心。

  • Over time and with a lot of practise, her brain  builds new neural pathways that lead to different,  

    隨著時間的推移和大量的練習,她的大腦建立了新的神經通路,導致了不同的結果。

  • more neutral reactions to the  same old triggers. And one day,  

    對相同的舊觸發器有更多的中性反應。而有一天。

  • Lily may even enjoy the thrill of speaking  in front of her class. Her interpretation  

    莉莉甚至可能享受在班級面前發言的快感。她的解釋

  • of the situation is more realistic and  more aligned with those of the others.

    的情況更現實,也更符合其他人的想法。

  • CBT was initially developed in 1964 by Aaron  Temkin Beck. Beck hypothesised that people's  

    CBT最初於1964年由Aaron Temkin Beck開發。貝克假設,人們的

  • feelings are determined by the way they interpret  situations, rather than by the situations per se.  

    感受是由他們解釋情況的方式決定的,而不是由情況本身決定的。

  • About depression he once said: “If our thinking  is bogged down by distorted symbolic meanings,  

    關於抑鬱症,他曾經說過。"如果我們的思維被扭曲的符號意義所困擾。

  • illogical reasoning and erroneous interpretationswe become, in truth, blind and deaf”.

    不合邏輯的推理和錯誤的解釋,我們實際上成了瞎子和聾子"。

  • This and all other Sprouts videos  are licensed under creative commons

    本視頻及所有其他Sprouts視頻均以創意共享的方式授權。

  • That means teachers from all around the world  can use them in classrooms, online courses,  

    這意味著來自世界各地的教師可以在教室、在線課程中使用它們。

  • or to start projectsand today, thousands  already do! To learn how it works, and download  

    或啟動項目--今天,已經有數千人這樣做了!要了解它如何工作,並下載

  • this video without ads or background music, check  out our website or read the description below

    這個視頻沒有廣告或背景音樂,請查看我們的網站或閱讀下面的描述。

  • If you want to support our  mission and help change education,  

    如果你想支持我們的使命,幫助改變教育。

  • visit our Patreonthat’s patreon.com/sprouts.

    請訪問我們的PATREON - 即patreon.com/sprouts。

Cognitive Behavioral Therapy is based on the idea  that certain situations trigger false core beliefs  

認知行為療法的基礎是,某些情況會引發錯誤的核心信念。

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B2 中高級 中文 莉莉 治療師 信念 解釋 情況 反應

認知行為療法 (Cognitive Behavioral Therapy)

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    Summer 發佈於 2021 年 09 月 15 日
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