Name: 如何停止強迫症發作？－強迫症與焦慮症 (How to stop a compulsion - OCD and Anxiety)
Uploaded: 2026-03-03T01:04:29.000Z
Duration: 7 min 8 s

rubber band 是什麼，大家應該都知道吧？

People used to put them on their arms, and

they would snap them every time they wanted to not do something.

然後每次不想做某件事的時候，就把它 snap 一下。

Or they would snap it so they could stop a thought.

或者，他們會 snap 它來停止一個想法。

The problem is, it doesn't actually work that way.

問題是，這樣做其實是沒有用的。

A snap on the wrist is not enough to get our brain to stop thinking.

在手腕上 snap 一下，並不足以讓我們的大腦停止思考。

All right, maybe I need to stop doing that.

好啦，我可能真的需要停止這樣做。

What if I'm not really attracted to them?

如果我其實沒有被他們吸引怎麼辦？

After the painful experience, it's natural for us to check to see if it worked.

經歷了痛苦的經驗後，我們會習慣性地檢查看看有沒有效，這是很自然的。

But it's actually bringing more attention to these thoughts because we're trying to do something to get rid of the thought.

但其實這樣做反而會讓這些想法得到更多關注，因為我們試圖做些什麼來擺脫它。

Instead, it's teaching our brain this thought has way more value.

反而是在教導我們的大腦，這個想法其實很有價值。

Instead, I say we think about this rubber band in a completely different way.

我建議我們用一種完全不同的方式來看待這個 rubber band。

Think about your compulsions, these things that your anxiety tells you you must do or complete.

想想你的強迫行為，就是你的焦慮告訴你必須要做或完成的事情。

And maybe you won't stop thinking about these thoughts.

而且你可能不會停止思考這些想法。

These compulsions could be washing your hands, asking for reassurance, checking on forums, going to the doctor.

這些強迫行為可能是洗手、尋求保證、在論壇上檢查、去看醫生。

Often rumination, Just problem solving, problem solving, and even praying.

常常是沉思，只是問題解決、問題解決，甚至祈禱。

These compulsions become such a pattern that can be hard to break.

這些強迫行為變成了一個很難打破的模式。

It seems as if the more you attempt to not do the compulsion, the more you're driven towards it.

似乎你越是試圖不做強迫行為，就越被它驅使。

Your brain will not let go of the thought.

It's attached to you, and it's attached to the compulsion that you feel like you need to do.

它連結著你，也連結著你覺得必須做的強迫行為。

You may be super motivated to not give in to this compulsion, your brain says, but

你可能非常想抵抗這個強迫行為，你的大腦會這麼說，但是

if the door isn't locked, something bad could happen.

如果門沒鎖，可能會發生不好的事。

Here are you, you say, I am walking away.

你在這裡，你說，我要走開了。

It's like this opposing force is pushing you back to the door to perform that compulsion.

就像有一股反作用力把你推回門邊去執行那個強迫行為。

That tension only lasts so long, and then it pushes you right back.

那種張力只會持續一段時間，然後又把你推回來。

It's a constant reminder, tricking you into thinking that this is important.

這是一個持續的提醒，欺騙你認為這很重要。

You have a hard time moving forward because the brain says you cannot do so until you Perform this compulsion, but

你很難往前走，因為大腦說你必須先執行這個強迫行為，但

Just do releases that tension, that doubt, that feeling to go check.

只要釋放那種張力、那種懷疑、那種想去檢查的感覺。

But guess what happens once you give in to the compulsion?

但你猜怎麼著，一旦你屈服於強迫行為之後？

So it's like that was the right thing to do.

You must walk away from that door again, thus causing more strain on the rubber band and doubt.

你必須再次離開那個門，這樣會讓 rubber band 產生更多張力與懷疑。

It almost feels impossible for you to move forward, but you have all the power in the world.

你會覺得幾乎不可能往前走，但你擁有全世界的力量。

Do you know what happens if we keep pulling at this rubber band?

你知道如果我們一直拉扯這個 rubber band 會發生什麼事嗎？

What do you think happens if we take this rubber band and we keep pulling?

你覺得如果我們拿起這條 rubber band 一直拉會怎麼樣？

It takes a lot of hard work, but it happens.

這需要很多努力，但這是會發生的。

I cannot not, not, not, not walk away from this compulsion.

我無法不、不、不、不離開這個強迫行為。

One of the most important parts is commitment.

If you even have a small strand or a thought of going back to do this compulsion, you will likely give into it.

如果你甚至有一絲念頭想回去做這個強迫行為，你很可能會屈服。

You must fully commit to not checking that door again, not trying to solve a perceived threat, not asking for reassurance, not commitment means you are walking so far away from this compulsion, the rubber band snaps.

你必須完全承諾不再檢查那扇門，不再試圖解決感知到的威脅，不再尋求保證，承諾意味著你離這個強迫行為越來越遠，rubber band 就會 snap。

Feeling this tension, this uncomfortableness, the doubts, the questioning, because it can't last forever.

去感受這種張力、這種不舒服、懷疑、質疑，因為它不會永遠持續下去。

As long as you have that attitude of I really don't care, I'm risking that the door is unlocked.

只要你抱持著「我真的不在乎」的態度，我冒著門沒鎖的風險。

If that's the compulsion, I'm risking that whatever it is, I am living life.

如果那是強迫行為，我冒著 whatever it is 的風險，我正在過生活。