Name: 常不明原因感到焦慮嗎？專家教你快速評估、對症下藥！ (Why am I Anxious? A Quick Assessment)
Uploaded: 2024-09-20T21:01:20.000Z
Duration: 9 min 19 s

Do you feel anxious, but you don't know why?

您是否感到焦慮，卻不知道為什麼？

程度副詞

Anxiety is often caused by micro habits that we don't even notice, but they build up over time.

焦慮往往是由一些微小的習慣引起的，我們甚至沒有注意到這些習慣，但它們卻日積月累。

Today we're going to explore seven common reasons why someone might feel anxious without realizing the cause.

今天，我們將探討七個常見的原因，這些原因會讓人在不知不覺中感到焦慮。

These are the things that I would explore with a client in the second session or thereabouts.

這些都是我會在第二個療程左右與客戶探討的問題。

So if you want, you can print off the worksheet that I'm using and fill it out right now along with the video.

如果你願意，可以打印出我使用的工作表，現在就和影片一起填寫。

And as we go through the questions, if you find yourself answering more than four from any one category with a yes, then that's a sign to explore that category and to try the skills and free resources that I'll share in the worksheet.

在我們回答問題的過程中，如果你發現自己在任何一個類別中都有四個以上的答案是 "是"，那麼這就預示著你可以探索這個類別，並嘗試我在工作表中分享的技巧和免費資源。

Though I wish I could get to know each of you, I am NOT your therapist, and this is not a formal assessment.

雖然我希望能瞭解你們每個人，但我不是你們的治療師，這也不是正式的評估。

It's just a chance to explore your anxiety.

When you lie down to sleep, does your mind race?

當你躺下睡覺時，你的大腦是否在飛速運轉？

When something good might happen, do you imagine everything that might go wrong?

當好事可能發生時，你會想象所有可能出錯的事情嗎？

Do you overthink and overanalyze situations?

你是否會過度思考和分析情況？

Do you feel uncomfortable if you don't keep your mind busy with social media, the news, or other activities?

如果你不忙於社交媒體、新聞或其他活動，你是否會感到不自在？

If you answered yes to more than four of them, that might be a sign that worry is underlying your anxiety.

如果其中有四個以上的答案是肯定的，那麼這可能是一個信號，表明你的焦慮背後隱藏著擔憂。

It's a mental behavior that we engage in.

When we worry, we bring to mind thoughts of danger, which trigger a stress response in our body.

當我們擔心時，就會想到危險，從而引發身體的刺激反應。

Worry is one of the most common causes of general anxiety disorder.

憂慮是導致一般焦慮症的最常見原因之一。

But if you tell someone, like, stop worrying, that literally does not work.

但如果你告訴別人，比如，別再擔心了，那就真的行不通了。

那麼，有什麼辦法可以替代呢？

In the download, I will give you links to four skills you can use.

在下載中，我將為你提供四種技能的連結，供你使用。

Okay, but now let's explore six more categories that cause anxiety.

好了，現在讓我們來探討另外六類會引起焦慮的問題。

你是否感到緊繃、緊張或不安？

Do you frequently have an upset stomach or headaches?

Do you struggle to eat healthily or get enough sleep?

你在健康飲食或充足睡眠方面有困難嗎？

Do you get less than 30 minutes of physical movement each day?

你每天的運動時間少於 30 分鐘嗎？

Do you drink too much caffeine or eat too much sugar?

你是否喝了太多咖啡因或吃了太多糖？

Okay, so stress is the physical part of anxiety.

好吧，壓力是焦慮的生理部分。

It's the nervous system activation of the fight-or-flight response.

這是神經系統激活的 "非戰即逃 "反應。

What's cool is that we can treat anxiety from both directions, the cognitive aspect and the physical aspect.

最棒的是，我們可以從認知和生理兩個方面治療焦慮症。

Taking care of our body with proper sleep, exercise, and nutrition can decrease anxiety more effectively than medication.

通過適當的睡眠、運動和營養來照顧我們的身體，比藥物治療更有效地緩解焦慮。

And good nutrition has been shown to decrease our risk of anxiety by 30 to 40 percent.

事實證明，良好的營養可以將我們患焦慮症的風險降低 30% 到 40%。

I teach these skills and the harder part, which is how to implement them in my course, Change Your Brain.

我在「改變你的大腦」課程中教授了這些技能和更難的部分，即如何實施這些技能。

But I also have free videos that you can watch.

不過，我也有免費影片供你觀看。

Do you rush from one activity to the next?

你是否從一項活動匆忙趕往下一項活動？

Do you feel like you can't take breaks, relax, or do self-care?

你是否覺得無法休息、放鬆或進行自我保健？

Do you feel disorganized, rushed, or constantly late?

你是否感到無序、匆忙或經常遲到？

Are you overly stressed about money, work, or other responsibilities?

你是否在金錢、工作或其他責任方面壓力過大？

So anxiety is essentially a fear response.

And when we have too many things going on at once, our body and our brain perceive this as a threat.

當我們同時有太多事情要做時，我們的身體和大腦就會認為這是一種威脅。

Multitasking, crowded calendars, and too many commitments trigger our ancient survival responses into thinking that we are going to starve or something.

多任務處理、擁擠的日程表和太多的承諾會觸發我們古老的生存反應，讓我們以為自己會餓死或發生其他事情。

So if we want to manage our anxiety, we have to create a sustainable approach to productivity.

如果我們想要控制焦慮，就必須創造一種可持續的生產方式。

Do you constantly avoid situations or problems?

Avoidance fuels the anxiety cycle, and I go into a lot of detail in my anxiety course.

迴避會助長焦慮循環，我在焦慮症課程中對此有很多詳細介紹。

But our brain is super good at creating these sneaky ways to avoid.

但是，我們的大腦超級擅長創造這些鬼鬼祟祟的逃避方式。

Do you distract yourself with TV, social media, drama, humor, or daydreaming?

你是否會用電視、社交媒體、戲劇、幽默或白日夢來分散自己的注意力？

Do you overindulge in pleasure-seeking like food, shopping, sex, or drugs?

你是否過度沉溺於美食、購物、性愛或毒品等享樂活動？

Do you isolate yourself or withdraw from social situations?

你是否與世隔絕或遠離社交場合？

Do you intellectualize instead of feeling your emotions?

Do you overwork or find ways to keep busy?

你是過度勞累還是想方設法保持忙碌？

Are you an adrenaline junkie or do you seek excitement through impulsive behaviors?

你是腎上腺素迷，還是通過沖動行為尋求刺激？

Do you use coping skills like mindfulness, breathwork, relaxation, positive thinking, or oversleeping in order to avoid your feelings?

你是否使用正念、呼吸法、放鬆法、積極思考或睡過頭等應對技巧來逃避自己的感受？

Now if you're confused about the last one, I have like 10 videos on it.

如果你對最後一個問題感到困惑，我大概有 10 個關於它的影片。

If you're using coping skills to try not to feel anxious, that's avoidance.

如果你使用應對技巧來避免焦慮，那就是逃避。

If you're using coping skills to help you get better at having feelings so that you can live a valued, purposeful life, that's healthy.

如果你使用應對技巧來幫助自己更好地控制情緒，從而過上有價值、有意義的生活，這就是健康的。

Is it trauma or unresolved emotional issues?

是創傷還是未解決的情感問題？

Do you have memories of the past that you try not to think about?

你是否有一些儘量不去想的往事？

Are you jumpy or constantly scanning for threats?

你是否神經過敏或不斷掃描威脅？

Do you have a history of abuse or neglect, even if you think it's not that bad?

子是否有過受虐待或被忽視的經歷，即使您認為並沒有那麼嚴重？

你來自一個功能失調的家庭嗎？

So that could include observing violence, substance abuse, incarceration, being emotionally abused or neglected, or just simply not getting your physical needs met.

這可能包括觀察暴力、藥物濫用、監禁、情感虐待或被忽視，或者僅僅是生理需求得不到滿足。

Do you get emotionally triggered or suddenly overreact to people or situations without really knowing why?

你是否會在不知道原因的情況下被情緒觸發或突然對人或情況做出過激反應？

Do you suppress emotions rather than addressing them?

你會壓抑情緒而不去處理它們嗎？

Avoidance is one of the big markers for PTSD.

迴避是創傷後應激障礙的重要標誌之一。

Are there specific people, situations, or places that you avoid because they remind you of past trauma?

你是否因為某些特定的人、情況或地點會讓你想起過去的創傷而對其避而遠之？

Do you experience flashbacks, nightmares, or intrusive thoughts related to past events?

你是否經歷過與過去事件有關的閃回、噩夢或侵入性想法？

First, it can physically change our brain and our nervous system to make us more sensitive to stress.

首先，它能從生理上改變我們的大腦和神經系統，使我們對壓力更加敏感。

字幕列表影片播放

常不明原因感到焦慮嗎？專家教你快速評估、對症下藥！ (Why am I Anxious? A Quick Assessment)

anxiety

constantly

procrastinate

aspect