Name: 如何讓自己不要想太多 (How to Stop Overthinking?)
Uploaded: 2019-03-01T21:01:20.000Z
Duration: 5 min 2 s

Uh, sure. What I was gonna say is overthinking.

呃，當然。我接下來要談的是過度思考。

It probably comes as no surprise to anyone who knows me,

這或許對認識我的人來說都不意外，

Anything, really, and sometimes I can't help it

任何事，真的，有時候我自己也無法控制，

and expressing my findings is kind of what I do for a living.

表達我的發現就是我謀生的方式。

But I do know that there is a very very healthy line between insightful introspection

and just overthinking like hell, and the negative effects are really bad.

而且過度思考，其負面影響非常嚴重。

I mean seriously, studies have shown that rumination leads to depression, anxiety,

我是認真的，研究表明，沉思會導致憂鬱、焦慮，

binge drinking, binge eating, inability to sleep and self-harm.

狂飲、暴飲暴食、失眠和自殘。

I have had every single symptom of the danger of dwelling

我經歷過居住危險的每一個症狀

and yet I can't quite kick the habit of it.

但我還是無法徹底戒掉這個習慣。

even when it's silly like analyzing the punctuation of a text message.

即使有些事情很愚蠢，例如分析簡訊的標點符號。

"Wait, she used a period! Does that mean she's mad?

「等等，她用了句點！這是否意味著她生氣了？

Cause no one uses periods, right? Oh my god!"

因為沒人用句點吧？我的天哪！ 」

"Maybe I should analyze her previous texts to see

「也許我應該分析一下她之前的短信，看看

if she used that to establish a base of what her normal texting behavior is that way

如果她以此為基礎來建立她正常的簡訊行為基礎，那麼

I know if this use of a period and the specific sentence has any significance."

我知道使用句號和具體句子是否有意義。 」

「沒錯。這很值得我花時間來想。」

Although to be fair, like, periods in text messages are kind of ominous and rare, right? Right, Kat?

雖然老實說，簡訊中的句點是某種暗示而且很少見的對吧？沒錯吧，Kat？

I just want people to know that it's real cause Kat, my friend Kat,

我只是想讓人們知道這是真的，因為我的朋友 Kat，

actually puts periods at the end of every single one of her sentences and texts,

實際上，她每句話和每段文字的結尾都加了句號，

and I didn't notice it before like the other day and was like she's mad at me.

而我之前沒有注意到，就像前幾天一樣，我感覺她對我很生氣。

She hates me, there's something wrong and so...

她恨我，一定有什麼事出了錯，所以 ...

But then I realized like I analyzed all of your text message

但後來我意識到我分析了你所有的短信

and found out that you had a period in every one.

But then I looked at all my other text messages

但後來我查看了我所有的其他短信

and nobody else really uses it unless it's necessary, so...

除非必要，否則沒有人會真正使用它，所以......

所以大家現在知道了，這是真實的。

It's exhausting. Once I get into the cycle of overthinking,

這太累了。一旦我陷入過度思考的循環，

I'll ask myself the same negative self-blame question over

我會一遍又一遍地問自己同樣的負面自責問題

and over and over again throughout the day.

Uh, is it okay that I said that last night?

呃，我昨晚說了那句話可以嗎？

I shouldn't have said that. Am I being difficult?

我不該這麼說。我是不是太難相處了？

Does everyone think that I'm difficult? Am I hard to get along with?

大家都覺得我很難相處嗎？我很難相處嗎？

I don't think I'm being difficult. Why would I be difficult?

我不認為我很難相處。我為什麼要難相處呢？

Does everyone hate me? Everyone must hate me. I'll never get it right.

大家都討厭我嗎？肯定大家都討厭我。我永遠搞不定。

如果你是過度思考者，請了解這一點！

I read this one line in a study and it really helped shape like

我在研究中讀到這句話，它確實幫助我塑造了

And it's that your psychological response to an event

is actually more important than what happened to you.

事實上比發生在你身上的事更重要。

So if you can't train your brain to stop overthinking,

所以如果你不能訓練你的大腦停止過度思考，

you're giving yourself negative mental health consequences.

你正在為自己帶來負面的心理健康後果。

I don't know about you, but I already got plenty of those.

我不知道你的情況，但我已經有很多了。

And don't need anymore. So what can we do?

不再需要了。那我們該怎麼辦？

"Therapy and meditation will fix everything", but it's kind of true.

“治療和冥想可以解決一切問題”，但這確實是事實。

2017 has been the worst battle with depression of my life,

2017 年是我人生中與憂鬱症奮鬥最慘痛的一年，

with seasonal depression being like a nice little cherry on top.

季節性憂鬱症就像是錦上添花的櫻桃。

So I'm trying to be very very diligent about giving myself

所以我努力非常勤奮地奉獻自己

ten to twenty minutes of mindful practice every single day.

每天進行十到二十分鐘的正念練習。

You can't train your mind without actually putting the work into it,

如果你不付出實際的努力，你就無法訓練你的思維，

so whether you're using the headspace app or YouTube guided meditations,

所以無論你使用 Headspace 應用程式還是 YouTube 引導冥想，

or just your timer on your phone, find what works for you.

或者只是使用手機上的計時器，找到適合你的方法。

You can have your brain acknowledge and let go of thoughts.

你可以讓你的大腦承認並放棄想法。

the more easily you can disassociate yourself from the negative ones.

你就越容易擺脫那些負面情緒。

Two: Be active! The only reason we have time to overthink is

二：積極行動！我們有時間過度思考的唯一原因是

because we have time to overthink. So be physical! Be creative!

因為我們有時間過度思考。所以，行動起來吧！發揮創意！

Last month I picked up water coloring to keep myself occupied.

上個月我畫了水彩來讓我自己保持忙碌。

It's penguin-ing to look a lot like Christmas.

聚在一起取暖看起來才更像聖誕節。

Have a chill holiday. We're gonna have a narly time in Iceland.

祝你有個寒冷的假期。我們會在冰島度過一段瘋狂的時光。

Whether that's picking up painting or going for walks

or reading books or getting hella jacked at the gym,

don't give your mind the luxury of chewing on something longer than it should.

不要讓你的大腦花過多的時間思考某件事。

And three, if you absolutely have to think about it, practice compassionate problem-solving.

第三，如果你確實必須考慮這個問題，那就採取富有同情心的解決問題的方法。

So if I feel really bad that I hurt someone's feelings,

所以如果我因為傷害了別人的感情而感到非常難過，

instead of beating myself up about it over and over,

而不是一遍又一遍地責備自己，

instead I should ask myself: What can I do about it?

相反我應該問自己：我能做些什麼？

我怎樣才能從這次經驗中學習？

how can I prevent it from happening again?

So that instead of continually giving myself the message

這樣，我就不用不斷地傳遞訊息

I'm focusing on correcting a behavior or a mistake

and encouraging myself to be better because of it.

Are you an over-thinker, and if so stop right there!

您是否是過度思考者？如果是，那就立即停止吧！

I'm Anna Akana. This is a trick ending stay here for Squarespace

我是Anna Akana。這是 Squarespace 的一個惡作劇結尾。

Thank you to Squarespace for sponsoring today's episode.

感謝 Squarespace 贊助今天的節目。

Squarespace has beautiful award-winning templates

So there's no installs, patches, or upgrades, ever.

因此永遠不需要安裝、修補或升級。

他們還有 24 小時的客服，如果你在半夜需要他們的話。

if you need them in the middle of the night.

And they offer a simple and unique setup experience

它們提供簡單而獨特的設置體驗

Squarespace is great for any kind of website,

Squarespace 適用於任何類型的網站，

or just need a place to put all your thoughts.

或者只是需要一個地方來存放你所有的想法。

Go to Squarespace.com to start your free trial today

立即前往 Squarespace.com 開始免費試用

and use the offer code ANNA for 10% off at checkout.

並在結帳時使用優惠代碼 ANNA 享受 10% 的折扣。

字幕列表影片播放

如何讓自己不要想太多 (How to Stop Overthinking?)

anxiety

meditation

depression

engage