So the theory behind cognitive distortions was first noted by psychologist Aaron Beck in his 1963 paper, thinking and depression, idiosyncratic content and cognitive distortions.

是以，認知扭曲的理論是由心理學家阿倫-貝克在1963年的論文《思維和抑鬱症，特異性內容和認知扭曲》中首次指出的。

Beck was actually conducting research into the treatment of depression in the night 1960s and a recurring theme, he noticed among his depressed patients were a crucial characteristic of the cognition with this content was that they represented varying degrees of distortion of reality.

貝克實際上是在20世紀60年代晚上進行抑鬱症治療的研究，他注意到一個反覆出現的主題，在他的抑鬱症患者中，有這種內容的認知的一個重要特徵是，它們代表了不同程度的現實扭曲。

While some degree of inaccuracy and inconsistency would be expected in the cognition of any individual.

雖然在任何個人的認知中都會有一定程度的不準確和不一致。

The distinguishing characteristic of the depressed patients was that they showed a systematic error.

抑鬱症患者的顯著特徵是他們表現出系統性錯誤。

A bias against themselves.

對自己有偏見。

He said His patients had faulty information processing.

他說他的病人的信息處理有問題。

He, the depressed patient tends to perceive his present future and the outside world in a negative way and consequently shows a biased interpretation of his experiences, negative expectancies as to the probable success of anything he undertakes and a massive amount of self criticism.

抑鬱症患者傾向於以消極的方式看待他現在的未來和外部世界，是以對他的經驗表現出偏頗的解釋，對他所做的任何事情的可能成功都抱有消極的期望，並有大量的自我批評。

In his 1963 paper, he included five cognitive distortions and then in 1979 Beck added an additional two to his published cognitive therapy of depression.

在1963年的論文中，他包括了五種認知扭曲，然後在1979年，貝克在他發表的抑鬱症認知療法中又增加了兩種認知扭曲。

Now, I'm not gonna lie.

現在，我不打算撒謊。

Okay, the seven cognitive distortions that Beck wrote about and like how he chose to name them is incredibly confusing.

好吧，貝克寫的這七種認知扭曲，像他選擇的命名方式，令人難以置信地困惑。

He calls them things like arbitrary interpretation, selective abstraction.

他稱這些東西為任意解釋，選擇性抽象。

Absolutist IQ dichotomous thinking, etcetera.

絕對主義的智商二分法思維，等等。

So instead of like listing those out and explaining them to you, I'm going skip to 1980 when an early student of Aaron Becks named dr David Burns, built upon the work of his teacher with his book.

是以，我不想列舉這些並向你解釋，而是跳到1980年，當時亞倫-貝克斯的一個早期學生名叫大衛-伯恩斯博士，在他的老師的工作基礎上寫了這本書。

Feeling good.

感覺很好。

The new mood therapy Burns not only included what Beck had written, but he just gave everything way better names, facts.

新的情緒療法伯恩斯不僅包括貝克寫的東西，而且他只是給所有東西起了更好的名字，事實。

Sorry beck.

對不起，貝克。

So according to Burns, the unhelpful thinking styles are all or nothing.

是以，根據伯恩斯的說法，無益的思維方式是全有或全無。

Thinking I'm an absolutely horrible person.

認為我是一個絕對可怕的人。

I'm a murderer And you picked me.

我是一個殺人犯，而你選擇了我。

This is so much about me over generalization.

這是如此多的關於我的過度概括。

I can't date actors.

我不能和演員約會。

They're all trash.

他們都是垃圾。

Hey, do not put us in the same category.

嘿，不要把我們歸為同一類人。

Mental filter.

精神上的過濾。

Wow, 99 People liked my video and one person disliked it.

哇，99個人喜歡我的視頻，一個人不喜歡它。

That one person's opinion means so much more.

這一個人的意見意味著這麼多。

I'm gonna focus my entire experience on it, disqualifying the positive.

我要把我的全部經驗集中在它身上，取消正面的資格。

You're clearly not as bad a person as I am.

你顯然不是一個像我一樣壞的人。

I've killed like 33 people.

我已經殺了大約33個人。

I've watched the light go out of their eyes and I've loved it.

我看著他們眼睛裡的光芒消失，我很喜歡。

You're just being nice.

你只是好心。

How many people have you killed?

你殺過多少人？

Clearly not enough jumping to conclusions.

顯然沒有足夠的跳躍性結論。

Also called mind reading or the fortune teller.

也叫讀心術或算命先生。

Dude, you have to stop jumping to conclusions all the time.

老兄，你必須停止總是跳到結論。

Every time I don't text you back in like two seconds, you automatically assume I hate you.

每次我沒有在兩秒鐘內給你回簡訊，你就自動認為我討厭你。

You hate me.

你討厭我。

Oh my God.

哦，我的上帝。

Magnification and minimization.

放大和縮小。

I'm gonna look at my errors and my imperfections using a microscope.

我要用顯微鏡來觀察我的錯誤和我的不完美。

But then my accomplishments and strengths with binoculars, emotional reasoning, your honor, the evidence I present to you today to put this defendant in jail for the rest of his life are my fields.

但是，然後我的成就和優勢與望遠鏡，情感推理，你的榮譽，我今天向你提出的證據，把這個被告在監獄裡度過他的餘生是我的領域。

I feel very strongly that my client is innocent and telling the truth and I feel that he is bad vibes.

我非常強烈地感覺到我的客戶是無辜的，說的是實話，我覺得他是壞情緒。

I rest my case.

我休息一下。

Should statements.

應該聲明。

Hey, I was just wondering if oh my God, I'm sorry I should do this.

嘿，我只是想知道，如果哦，我的上帝，我很抱歉，我應該這樣做。

I must do that.

我必須這樣做。

I should do this.

我應該這樣做。

I must do that.

我必須這樣做。

I didn't realize you were masturbating.

我不知道你在手淫。

That is not a joke.

這不是一個玩笑。

Psychologist Albert Ellis describes the attempts we make to motivate ourselves using statements like must or should as masturbation labeling and mislabeling.

心理學家阿爾伯特-埃利斯（Albert Ellis）將我們使用必須或應該這樣的語句來激勵自己的嘗試描述為手淫的標籤和錯誤的標籤。

I am stupid.

我很愚蠢。

I am ugly.

我很醜陋。

I am hopeless and personalization and blame.

我是無藥可救的，個性化和責備。

Oh my God!

哦，我的天啊

Did you see the news?

你看到新聞了嗎？

A tornado hit Kansas.

一場龍捲風襲擊了堪薩斯州。

Oh my God, I am so sorry.

哦，我的上帝，我很抱歉。

I don't know how I did that.

我不知道我是怎麼做到的。

I definitely didn't do it on purpose.

我絕對不是故意這樣做的。

So as well as all of these cognitive distortions described by Beck and Burns.

所以以及貝克和伯恩斯描述的所有這些認知扭曲。

So many other cognitive distortions and biases have been identified and uncovered by researchers.

還有許多其他的認知扭曲和偏見已經被研究人員發現並揭開。

The list is truly endless.

這個名單確實是無窮無盡的。

Yay, now I know what you're thinking.

耶，現在我知道你在想什麼了。

Okay, Why do I think in these very unhelpful ways?

好吧，為什麼我以這些非常無益的方式思考？

Well according to CBT is cognitive model.

那麼根據CBT是認知模式。

We have three different levels of cognition.

我們有三個不同層次的認知。

You have core beliefs at the bottom then intermediate beliefs which are rules, attitudes, assumptions and then at the top you have automatic thoughts.

你在底部有核心信念，然後是中間信念，即規則、態度、假設，然後在頂部你有自動思想。

So our core beliefs are are fundamental levels of belief are intermediate beliefs develop as we make sense of the world around us and then the automatic thoughts are specific to the situation we're experiencing the cognitive models, suggestion is obvious.

是以，我們的核心信念是基本的信念水準是中間的信念，隨著我們對周圍世界的理解而發展，然後自動思想是具體到我們正在經歷的情況的認知模型，建議是明顯的。

We are prone to thoughts that reflect our core and intermediate beliefs.

我們容易產生反映我們核心和中間信念的想法。

We are biased towards what we believe.

我們對自己相信的東西有偏見。

If you've done my guidebook, you know all about subconscious belief, reprogramming and have likely identified and rewritten core beliefs that don't serve you and you understand the power behind our thought and assumptions and how they create a reality.

如果你做過我的指導手冊，你就知道所有關於潛意識信念、重新編程的內容，並且很可能已經確定並改寫了對你不利的核心信念，你也明白我們的思想和假設背後的力量，以及它們如何創造了一個現實。

Even Beck believes this.

甚至貝克也相信這一點。

So in his cognitive therapy of depression, he says that a person's cognitive errors are derived from some type of assumption, but our brains evolved to think abstractly and they were optimized for survival, not accuracy.

是以，在他對抑鬱症的認知療法中，他說一個人的認知錯誤來自於某種類型的假設，但我們的大腦進化到了抽象思維，它們是為了生存而優化的，而不是為了準確。

So in 1998, Paul, Gilbert actually published a very fascinating take on cognitive distortions.

所以在1998年，保羅，吉爾伯特實際上發表了一個關於認知扭曲的非常迷人的觀點。

He said that cognitive distortions are you guessed it resulting from unconscious motivations and conflicts originating in childhood.

他說，認知扭曲是你猜到的，是源於童年的無意識動機和衝突。

Yes, that is right, Children.

是的，這是正確的，兒童。

It always comes back to childhood, doesn't it?

它總是回到了童年，不是嗎？

One thing that I thought that Gilbert, did that was very great is that he looked at all of the cognitive distortions and saw the ways in which they're actually helpful.

我認為吉爾伯特所做的一件事是非常偉大的，他看了所有的認知扭曲，並看到了它們實際上是有幫助的方式。

So they're great for threat assessment for quickly evaluating a situation for providing us with attractive trait such as modesty to help us with mating way to reframe Gilbert.

是以，它們對威脅評估很有幫助，可以快速評估情況，為我們提供有吸引力的特質，如謙虛，幫助我們以交配的方式重塑吉爾伯特。

You know, we love a silver lining.

你知道，我們喜歡一線生機。

Gilbert's ideas have since developed into what's known as compassion focused therapy, a distinct therapeutic approach when you're not combating your cognitive distortions, but rather articulating.

吉爾伯特的想法後來發展成了所謂的同情心集中療法，當你不是在打擊你的認知扭曲，而是在闡述的時候，這是一種獨特的治療方法。

It's no wonder you think this way you have a tricky brain that evolved for survival, not happiness.

難怪你會這樣想，你有一個棘手的大腦，為生存而進化，而不是為幸福而進化。

What I love about CFT is that their approach is to soften your own attitude towards yourself and view your mental filters as the product of your evolved brain and not your personal responsibility.

我喜歡CFT的原因是，他們的方法是軟化你自己對自己的態度，將你的心理過濾器視為你進化的大腦的產物，而不是你個人的責任。

And in addition to CFT, there are other ways of treating our thinking traps, whether you rewrite the core beliefs that generate your automatic thoughts or work top down and catch your automatic thoughts and challenge them again and again.

而除了CFT之外，還有其他方法來治療我們的思維陷阱，無論你是改寫產生自動思維的核心信念，還是自上而下地工作，抓住你的自動思維，一次次地挑戰它們。

Either way, making your restructured thinking habitual is the aim of treating unhelpful thought styles so that when an automatic thought comes up asking yourself, well, what is the evidence for this thought being true becomes second nature.

無論哪種方式，使你的重組思維成為習慣，是治療無益的思維方式的目的，這樣，當一個自動的想法出現時，問自己，嗯，這個想法是真的，有什麼證據，就成了第二天的事。

And eventually with enough training and intention and practice and repetition and repetition and repetition, you can lift the mental filters off of your brain and see things in a less negatively biased way.

最終，通過足夠的訓練、意圖、練習和重複、重複和重複，你可以解除大腦中的精神過濾器，以一種不那麼消極的方式看待事物。

I'm anaconda.

我是巨蟒。

Thank you to the patrons who supported today's video and thank you to better help for sponsoring today's episode.

感謝支持今天視頻的贊助者，感謝更好的幫助贊助今天的節目。

Even if you are a mess.

即使你是一個爛攤子。

Sometimes we need help navigating life struggles pinpointing what's interfering with our happiness or we just want assistance, creating patterns that help serve our lives more better help can assess your needs and match you with your own licensed therapist.

有時，我們需要幫助瀏覽生活中的掙扎，準確地指出什麼干擾了我們的幸福，或者我們只是想得到幫助，創造出有助於為我們的生活服務的模式，更好地幫助可以評估你的需求，併為你匹配自己的持牌治療師。

Better help has more than 25,000 therapists in their network that otherwise may not be locally available in many areas.

更好的幫助在其網絡中擁有超過25,000名治療師，否則在許多地區可能無法在當地獲得。

And you can send a message to your therapist anytime plus schedule, weekly video or phone session.

而且你可以隨時給你的治療師發資訊，加上安排，每週的視頻或電話會議。

Better health offers more affordable access than traditional therapy and they have financial aid.

與傳統療法相比，Better health提供了更多可負擔的機會，而且他們有財政援助。

You can go to Better help dot com slash konNA.

你可以去Better help dot com slash konNA。

That's better h e l p and join over one million people taking charge of their mental health.

那就更好了，加入超過一百萬人的行列，對他們的心理健康負責。

With the help of an experienced professional.

在有經驗的專業人士的幫助下。

Go to better help dot com slash to sign up today and get 10% off your first month.

今天去更好的幫助點com斜線上註冊，第一個月可獲得10%的折扣。