版块 › 心理健康 › 容易引发抑郁的12种思维模式，看看你有没有？

gongyi020 发表于 2022-2-22 11:51:23

容易引发抑郁的12种思维模式，看看你有没有？

<div class="wx_rich_media_content" id="jsWxContainer"><p style="max-width: 100%; min-height: 1em; letter-spacing: 0.544px; font-family: -apple-system-font, BlinkMacSystemFont, Arial, sans-serif; font-size: 16px; text-align: center; box-sizing: border-box !important;"><br></p><p style="text-align: center; margin-right: 15px; margin-left: 15px; max-width: 100%; min-height: 1em; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; line-height: 1.75em; letter-spacing: 2px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;"></span></p><section style="max-width: 100%; letter-spacing: 0.544px; font-size: 16px; font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Arial, sans-serif; box-sizing: border-box !important;"><span style="max-width: 100%; font-family: Helvetica, Arial, sans-serif; font-size: 15px; letter-spacing: 0.5px; color: rgb(62, 62, 62); box-sizing: border-box !important;"></span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">在人的生命过程中，因社会环境、自身心理以及生物遗传等多种因素的相互影响，大脑器质的功能失去健康平衡，出现身体不适、情绪抑郁，进而导致抑郁症。<br style="max-width: 100%; box-sizing: border-box !important;"></span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">很多人会发现抑郁症患者通常会表现出情绪低落的状态，便认为帮助他调整情绪就可以改变其消极的状态，有些家人会带着他去一些欢乐的场所、热闹的氛围，但大多数时间都是徒劳无功。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section data-role="outer" label="Powered by 135editor.com" style="max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><section data-tools="135编辑器" data-id="98947" style="max-width: 100%; box-sizing: border-box !important;"><section style="max-width: 100%; box-sizing: border-box !important;"><section style="max-width: 100%; box-sizing: border-box !important;"><section style="max-width: 100%; box-sizing: border-box !important;"><section style="max-width: 100%; box-sizing: border-box !important;"><section style="max-width: 100%; box-sizing: border-box !important;"><section style="max-width: 100%; box-sizing: border-box !important;"><section data-autoskip="1" style="max-width: 100%; box-sizing: border-box !important;"><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">事实上，对于抑郁症患者来说，不良的对话思维方式，或者说认知障碍，才是导致其抑郁症的主要根源，那么，从心理学的角度来看，究竟有哪些主要的思维方式容易致抑郁症呢？</span></section></section></section></section><section style="max-width: 100%; box-sizing: border-box !important;"><section style="max-width: 100%; box-sizing: border-box !important;"><section style="max-width: 100%; box-sizing: border-box !important;"><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section></section><section style="max-width: 100%; box-sizing: border-box !important;"><section style="max-width: 100%; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section></section></section></section></section></section></section></section></section></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; text-align: center; box-sizing: border-box !important;"><span class="wxart_image" wx-style="display:inline-block;box-sizing: border-box !important;overflow-wrap: break-word !important;visibility: visible !important;width: 592px !important;"></span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; color: rgb(115, 70, 137); text-align: center; box-sizing: border-box !important;"><span style="max-width: 100%; box-sizing: border-box !important;"><strong style="max-width: 100%; box-sizing: border-box !important;">自我否定</strong></span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">第一种思维模式叫做自我否定。抑郁者擅长否定自己的积极情绪和积极行为；与此相反的是，他们对自己的负面情绪和负面行为特别“宽容”。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; color: rgb(115, 70, 137); box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;"><span style="max-width: 100%; box-sizing: border-box !important;"><strong style="max-width: 100%; box-sizing: border-box !important;">他们下意识任由自己的负面情绪滋长，尽管他们不喜欢负面情绪。</strong></span></span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">假如一个男生跟一个女生表白，她会想，自己这么不好看的女生怎么可能拥有幸福，肯定这份感情不能持久。而当男生终于离开她时，她会苦笑，看吧，我早说了我不可能拥有幸福的。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">她会下意识否定掉自己的积极情绪，反而对消极情绪很宽松。而当她想走出这种状态时，又会下意识否定自己的积极努力和行为。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">比如说：当她跑步，坚持了一两天，因为某种原因而中断时，她会说，自己果然没毅力，看来自己注定一辈子这样。哪怕坚持了很久很久，她也会想自己这么久的努力都白费了，自己还是没一直坚持下去。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">也就是说，<span style="max-width: 100%; color: rgb(115, 70, 137); box-sizing: border-box !important;"><strong style="max-width: 100%; box-sizing: border-box !important;">有抑郁情绪的人，会下意识擅长培养自己的挫败感，而打击自己的成就感。</strong></span></span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">所以，如果想彻底走出抑郁症，必须彻底重建自己的思维模式。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span class="wxart_image" wx-style="display:inline-block;color: rgb(63, 63, 63);font-size: 15px;letter-spacing: 0.5px;text-align: center;box-sizing: border-box !important;overflow-wrap: break-word !important;visibility: visible !important;width: 519px;height: 344px;"></span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; text-align: center; box-sizing: border-box !important;"><span class="wxart_image" wx-style="display:inline-block;box-sizing: border-box !important;overflow-wrap: break-word !important;visibility: visible !important;width: 592px !important;"></span></section><section style="max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; color: rgb(115, 70, 137); text-align: center; box-sizing: border-box !important;"><span style="max-width: 100%; box-sizing: border-box !important;"><strong style="max-width: 100%; box-sizing: border-box !important;">罪责归己</strong></span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">这种不良认知是内疚之母。具体表现为：<span style="max-width: 100%; color: rgb(115, 70, 137); box-sizing: border-box !important;"><strong style="max-width: 100%; box-sizing: border-box !important;">在你的生活中发生的任何一个负性事件，尽管与你无关，你都会武断的认为，事情之所以发生了，这都是你的错，或者它证明了你的无能。</strong></span></span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">例：男朋友今天生病了，你会直接想到：都是我不好，我没有照顾好他，我不是一个称职的女朋友，因而心生内疚。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">罪责归己会让你感到极端的内疚，你强大的责任感会迫使你背负整个世界，会让你喘不过气来。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; color: rgb(115, 70, 137); box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;"><span style="max-width: 100%; box-sizing: border-box !important;"><strong style="max-width: 100%; box-sizing: border-box !important;">你混淆了“影响他人”和“控制他人”的概念。</strong></span></span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">需要认识到，无论你的身份是什么样子的人，你都会在一定程度上影响他人。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">但是，最终别人爱怎么做，那是他的事情，你无法控制，不是吗？</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; text-align: center; box-sizing: border-box !important;"><span class="wxart_image" wx-style="display:inline-block;box-sizing: border-box !important;overflow-wrap: break-word !important;visibility: visible !important;width: 592px !important;"></span></section><section style="max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; color: rgb(115, 70, 137); text-align: center; box-sizing: border-box !important;"><span style="max-width: 100%; box-sizing: border-box !important;"><strong style="max-width: 100%; box-sizing: border-box !important;">非此即彼</strong></span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">这种不良方式引发的最糟糕的作用就是在看待人或事情的时候，你会有绝对化倾向和。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">比如说：你在一次考试中失利了，你就会想，我很失败，我就是一个废物。但实际上，你只是一次考试失利而已，没有人会一辈子考试顺利，每次都能考一百分。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">所以，<span style="max-width: 100%; color: rgb(115, 70, 137); box-sizing: border-box !important;"><strong style="max-width: 100%; box-sizing: border-box !important;">这种非此即彼的思维从本质上而言，就是一种完美主义的表现。</strong></span>它会让你害怕任何错误或不完美之处。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">而这种思维方式是不现实的，因为生活中很少有这种两极分化的极端现象，没有人是绝对的聪明或愚蠢，也没有人是绝对的美或丑。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; color: rgb(115, 70, 137); box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;"><span style="max-width: 100%; box-sizing: border-box !important;"><strong style="max-width: 100%; box-sizing: border-box !important;">生活中不仅只有黑白，还有灰色地带。</strong></span></span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span class="wxart_image" wx-style="display:inline-block;letter-spacing: 0.544px;text-align: center;box-sizing: border-box !important;overflow-wrap: break-word !important;visibility: visible !important;width: 537px;height: 354px;"></span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; text-align: center; box-sizing: border-box !important;"><span class="wxart_image" wx-style="display:inline-block;box-sizing: border-box !important;overflow-wrap: break-word !important;visibility: visible !important;width: 592px !important;"></span></section><section style="max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; color: rgb(115, 70, 137); text-align: center; box-sizing: border-box !important;"><span style="max-width: 100%; box-sizing: border-box !important;"><strong style="max-width: 100%; box-sizing: border-box !important;">以偏概全</strong></span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; color: rgb(115, 70, 137); box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;"><span style="max-width: 100%; box-sizing: border-box !important;"><strong style="max-width: 100%; box-sizing: border-box !important;">这种思维方式让你武断的认为：某一件事如果在你的身上发生过一次，那么它就会反复发生，从而导致最糟糕的结果。</strong></span></span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">生活当中这种偏差的思维方式可能每一个人都曾经有过，但如果大部分事件你都往这个方面去考虑的话，那么对你的生活影响面就非常大了。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">例如，有一位26岁的男生因为恋爱问题找我咨询：他说：我喜欢这个女生，上次鼓足勇气想约她出来，但不凑巧，她说她当天正好有事，所以拒绝我了。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">因此，这位男生的思维模式就是：我长得一般般，也不是富二代，这样的我永远都找不到女朋友，没有人愿意和我约会，我这辈子肯定要做一只单身狗了。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">不难看出，这个男生的思维方式是：他断定这个女生只要拒绝她一次，那么以后就会一直拒绝自己，而且所有的女生都不会和自己约会。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">因此，从这个角度，他得出了一个最终的结论，那就是：我一辈子都结不婚了。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">但事实上，在咨询过程中，我们发现，这个姑娘只拒绝了他一次，而且当天确实有事需要处理，这个男生只约了她一次。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">他不是被命运打败了，而最终是被自己以偏概全的错误的思维方式给打败了。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; text-align: center; box-sizing: border-box !important;"><span class="wxart_image" wx-style="display:inline-block;box-sizing: border-box !important;overflow-wrap: break-word !important;visibility: visible !important;width: 592px !important;"></span></section><section style="max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; color: rgb(115, 70, 137); text-align: center; box-sizing: border-box !important;"><span style="max-width: 100%; box-sizing: border-box !important;"><strong style="max-width: 100%; box-sizing: border-box !important;">选择性过滤</strong></span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">心理学当中有过这样一个实验，当同时呈现给抑郁症患者两个面孔，一个是喜悦的，一个是恐惧悲伤的。抑郁症患者的第一眼注意到的是那个悲伤的面孔，很少去注意带有愉悦的面孔，甚至是中性的面孔。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; color: rgb(115, 70, 137); box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;"><span style="max-width: 100%; box-sizing: border-box !important;"><strong style="max-width: 100%; box-sizing: border-box !important;">总体来看，抑郁症患者会有这样一个心理加工倾向：在生活中也是会用更多的时间去注意负性情绪或事件，还会经常回忆一些不愉快的，不好的事情。</strong></span></span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">这样的思维方式会让你可以从生活中任意一种情境中挑出消极的信息，反复回味，然后你就会觉得这个世界就是消极的了。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">所以，<span style="max-width: 100%; color: rgb(115, 70, 137); box-sizing: border-box !important;"><strong style="max-width: 100%; box-sizing: border-box !important;">当你情绪抑郁时，你就好像戴上了一副有色眼镜，这个镜片会过滤掉任何正面的内容。</strong></span>而你自己是意识不到这个“过滤流程”的，因此你会觉得一切都是负面的，这会让你经历不必要的痛苦。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span class="wxart_image" wx-style="display:inline-block;color: rgb(63, 63, 63);font-size: 15px;letter-spacing: 0.5px;text-align: center;box-sizing: border-box !important;overflow-wrap: break-word !important;visibility: visible !important;width: 537px;height: 354px;"></span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; text-align: center; box-sizing: border-box !important;"><span class="wxart_image" wx-style="display:inline-block;box-sizing: border-box !important;overflow-wrap: break-word !important;visibility: visible !important;width: 592px !important;"></span></section><section style="max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; color: rgb(115, 70, 137); text-align: center; box-sizing: border-box !important;"><span style="max-width: 100%; box-sizing: border-box !important;"><strong style="max-width: 100%; box-sizing: border-box !important;">灾难化</strong></span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">这种思维方式最大的特点是“放大”和“缩小”，怎么说呢？</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">具体表现为，你会习惯性地把某些事实要么过于放大，要么过于缩小。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;"><span style="max-width: 100%; color: rgb(115, 70, 137); box-sizing: border-box !important;"><strong style="max-width: 100%; box-sizing: border-box !important;">有趣的是，你往往会放大自身</strong><strong style="max-width: 100%; box-sizing: border-box !important;">的错误、不完美或恐惧的情绪，并且夸大它们的重要性和灾难性的后果。</strong></span></span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">例如：你在某次会议上说错了一些原先准备好的内容，你的灾难化思维模式就会很自然的出现在你的脑海中：天哪，我居然犯了这样的错误，太可怕了，全公司的人马上都会知道了，我的名声全毁了！</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">因此，你是在用放大镜查看自己的错误，这样的话，这个错误就变得非常巨大，你非常成功的将一件普通的负面事件转化成为了一个灾难性事件。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">但事实上，你说错了哪些内容，其它同事未必知道，而且，即使是知道了，难道他们真的就会因为这个小小的失误而对你另眼相待吗？不可能！</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;"><span style="max-width: 100%; color: rgb(115, 70, 137); box-sizing: border-box !important;"><strong style="max-width: 100%; box-sizing: border-box !important;">同样，对于你自己的优点，你会用缩小镜去看。</strong></span>你会忽视自己的优势部分，让它们变得很渺小，无足轻重。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">通过这种灾难化的思维方式，你成功地让自己越来越自卑了。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; text-align: center; box-sizing: border-box !important;"><span class="wxart_image" wx-style="display:inline-block;box-sizing: border-box !important;overflow-wrap: break-word !important;visibility: visible !important;width: 592px !important;"></span></section><section style="max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; color: rgb(115, 70, 137); text-align: center; box-sizing: border-box !important;"><span style="max-width: 100%; box-sizing: border-box !important;"><strong style="max-width: 100%; box-sizing: border-box !important;">归因偏见</strong></span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">这种归因偏见，总结来说就是：<span style="max-width: 100%; color: rgb(115, 70, 137); box-sizing: border-box !important;"><strong style="max-width: 100%; box-sizing: border-box !important;">对正性事件的外归因，对负性事件的内归因。</strong></span></span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">这是一种更离谱的心理错觉，明明一件事情正在往好的方向发展，或者有一些中性的信号，有这种思维模式的人就会往往把它们归因或解释为危险的前兆，把这些正面的体验转换为负面体验。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; color: rgb(115, 70, 137); box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;"><span style="max-width: 100%; box-sizing: border-box !important;"><strong style="max-width: 100%; box-sizing: border-box !important;">有的人会有一个自责的倾向，认为好的都是别人干的，坏事都是自己干的。</strong></span></span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">而大多心理健康人群倾向于对正性事件内归因，负性事件外归因。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">例如：当你因为某件事受到别人的称赞时，这种思维方式会告诉你：这只是他们表面上的客气，与我无关。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">还有一些女生，如果别人表达说很喜欢她，她会说：这些人并不了解我，我其实是一个很糟糕的女人，没有人会真正喜欢我。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">因此，拥有有这种思维方式的人，可以在很短的时间内将快乐变为烦恼，将正性体验转化为负性体验。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">不过，你可能自己都不知道自己在做些什么。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span class="wxart_image" wx-style="display:inline-block;color: rgb(63, 63, 63);font-size: 15px;letter-spacing: 0.5px;text-align: center;box-sizing: border-box !important;overflow-wrap: break-word !important;visibility: visible !important;width: 541px;height: 354px;"></span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; text-align: center; box-sizing: border-box !important;"><span class="wxart_image" wx-style="display:inline-block;box-sizing: border-box !important;overflow-wrap: break-word !important;visibility: visible !important;width: 592px !important;"></span></section><section style="max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; color: rgb(115, 70, 137); text-align: center; box-sizing: border-box !important;"><span style="max-width: 100%; box-sizing: border-box !important;"><strong style="max-width: 100%; box-sizing: border-box !important;">乱贴标签</strong></span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">给自己贴标签意味着用错误来树立一个完全负面的自我形象。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; color: rgb(115, 70, 137); box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;"><span style="max-width: 100%; box-sizing: border-box !important;"><strong style="max-width: 100%; box-sizing: border-box !important;">它是一种极端的以偏概全的形式，其背后的理念就是“衡量一个人时，要以他的错误为尺度。”</strong></span></span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">只要用开头为“我是一个……”的句子描述你的错误，你就很可能是给自己贴标签。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">例如：你因为投资股票失利了，这时候，你就很可能会给自己贴标签说：我就是一个笨蛋，我就是一个没用的人。但事实情况是，股市有涨有跌，你只是偶尔判断失误而已。所以，你只是犯了一个错误罢了。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">给自己贴标签不仅是自寻烦恼，而且还很荒谬愚蠢。因为，请你记住：<span style="max-width: 100%; color: rgb(115, 70, 137); box-sizing: border-box !important;"><strong style="max-width: 100%; box-sizing: border-box !important;">你的自我不能等同于你做的任何一件事。</strong></span></span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">另外，乱贴标签会使你在描述事情时，使用不准确的字眼，而且过于感情用事。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">比如：当你面对一盒冰激凌的诱惑，但是又想减肥的时候，你会这样想：我恨死我自己了，我真是一头猪。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">这种想法会让你很心烦，然后最大的可能就是，你会感情用事，直接把冰激凌全部扫光。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; text-align: center; box-sizing: border-box !important;"><span class="wxart_image" wx-style="display:inline-block;box-sizing: border-box !important;overflow-wrap: break-word !important;visibility: visible !important;width: 592px !important;"></span></section><section style="max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; color: rgb(115, 70, 137); text-align: center; box-sizing: border-box !important;"><span style="max-width: 100%; box-sizing: border-box !important;"><strong style="max-width: 100%; box-sizing: border-box !important;">情绪化推理</strong></span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">这种思维方式就是：你把情绪当成了事实的依据。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; color: rgb(115, 70, 137); box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;"><strong style="max-width: 100%; box-sizing: border-box !important;">每次的情绪低</strong><strong style="max-width: 100%; box-sizing: border-box !important;">落，几乎都有</strong><strong style="max-width: 100%; box-sizing: border-box !important;">情绪化推理在起作用。</strong></span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">在你看来，事实是如此不顺利，那么实际情况就肯定是这样，你甚至都没有想到过要去质疑导致你这种感觉的假设是否正确。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">这种推理是一种误导，因为你的感觉反映的只是你的想法和信念，如果它们是歪曲的，那么你的情绪就会失去了正确性。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">例如：我感觉内疚，那我肯定是做错了什么事；我感觉到很崩溃，那么我的问题肯定是无法解决的；我没心情做事，所以我不如躺在沙发上发呆；我觉得自卑，那我肯定是一个没用的人。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; color: rgb(115, 70, 137); box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;"><span style="max-width: 100%; box-sizing: border-box !important;"><strong style="max-width: 100%; box-sizing: border-box !important;">情绪化推理的一个常见后果就是做事拖拉。</strong></span></span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">家里的卫生一周都没有打扫了，是因为你告诉自己：一想到这些乱七八糟的家务活，我都烦死了，看来想打扫干净是很难的了，那么就不如不做了，等以后再说吧。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">但事实上，家里的卫生打扫工作并没有你想象中的那么糟糕，你一直在进行自我欺骗，这是因为你习惯于让消极的感觉指引你的行为方式所导致。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span class="wxart_image" wx-style="display:inline-block;color: rgb(63, 63, 63);font-size: 15px;letter-spacing: 0.5px;text-align: center;box-sizing: border-box !important;overflow-wrap: break-word !important;visibility: visible !important;width: 536px;height: 354px;"></span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; text-align: center; box-sizing: border-box !important;"><span class="wxart_image" wx-style="display:inline-block;box-sizing: border-box !important;overflow-wrap: break-word !important;visibility: visible !important;width: 592px !important;"></span></section><section style="max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; color: rgb(115, 70, 137); text-align: center; box-sizing: border-box !important;"><span style="max-width: 100%; box-sizing: border-box !important;"><strong style="max-width: 100%; box-sizing: border-box !important;">自我评判</strong></span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">你总是不自觉地对自己、别人和事物作出一些好与坏、优与劣的评价，而不是单纯地描述、接受和了解。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; color: rgb(115, 70, 137); box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;"><span style="max-width: 100%; box-sizing: border-box !important;"><strong style="max-width: 100%; box-sizing: border-box !important;">这种思维方式主要表现在：你经常任意地判断事情，总觉得它们不完美。</strong></span></span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">例如:他的篮球打的多棒，而我呢，就算是打了一个学期，都还是不如他；瞧瞧他多成功，和我同时进公司，他已经成为部门主管了，而我却一事无成。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">当我们将自己与别人或其它事物作对比的时候，往往伤害最大的就是我们的自信心、自尊心。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">要知道，这个世界不是完美的，我们每一个人也无法做到完美。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">但有着这样思维模式的人，却一直对自己苛求美，进行自我加压，这将成为导致他抑郁的重要因素。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; text-align: center; box-sizing: border-box !important;"><span class="wxart_image" wx-style="display:inline-block;box-sizing: border-box !important;overflow-wrap: break-word !important;visibility: visible !important;width: 592px !important;"></span></section><section style="max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; color: rgb(115, 70, 137); text-align: center; box-sizing: border-box !important;"><span style="max-width: 100%; box-sizing: border-box !important;"><strong style="max-width: 100%; box-sizing: border-box !important;">妄下结论</strong></span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">在没有经过调查实证的情况下，便迅速武断的得出负面结论。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; color: rgb(115, 70, 137); box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;"><span style="max-width: 100%; box-sizing: border-box !important;"><strong style="max-width: 100%; box-sizing: border-box !important;">这样的思维方式有两种：读心术和先知错误。</strong></span></span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">读心术是什么呢？</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">简单来说，就是主观臆断，揣测别人的想法，并且将其负面化。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">例如：当你下班后和伴侣一起吃饭，她却表现的闷闷不乐，你就会产生这种自动化思维：她在生我的气，我是不是做错了什么？</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">但事实上呢，如果你愿意多问她一句，你就会知道，她只是今天在公司里和同事闹了一些不愉快的事情而已。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">但如果你持有这种读心术，你这种想当然的负面反应，就可能会让你采取疏离态度，或者故意也不理她，让关系陷入僵局。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;"><span style="max-width: 100%; color: rgb(115, 70, 137); box-sizing: border-box !important;"><strong style="max-width: 100%; box-sizing: border-box !important;">这种自寻烦恼的行为模式就会形成自证预言，让我们的人际关系出现不和谐的状态。</strong></span>尽管在一开始其实什么事儿也没有。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">先知错误，有点像是未卜先知。而你预测的，一定是你不幸的内容，而不是好运的时刻。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; color: rgb(115, 70, 137); box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;"><span style="max-width: 100%; box-sizing: border-box !important;"><strong style="max-width: 100%; box-sizing: border-box !important;">这种思维模式让你认为会有倒霉的事情发生，让你信以为真。</strong></span></span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">比如说，当你生病的时候，你会想：我要死了，我肯定治不好了。这种对康复情况的自我预言太过于消极，以至于让你心生绝望。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">如果将以上两种妄下结论的思维方式结合在一起，举例说明的话：</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">假设你打电话给你的一个朋友，但一直无人接听。你等了很久，他还是没有回复。你便会认为他就是不想回电话，不想和你联系了。——读心术的结论。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">然后，你会更生气，决定再也不会主动打电话给他了，因为你会认为：我再给他打电话，他就会认为我在纠缠他，我可丢不起这个人。——消极的预言，先知错误。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">此后你会在行为上躲着那个朋友，并将此事视为奇耻大辱。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">但事实上呢，这位朋友因为在国外旅游，确实没有接到你的电话，你才发现，原来，所有的折磨都是你自找的。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span class="wxart_image" wx-style="display:inline-block;color: rgb(63, 63, 63);font-size: 15px;letter-spacing: 0.5px;text-align: center;box-sizing: border-box !important;overflow-wrap: break-word !important;visibility: visible !important;width: 537px;height: 354px;"></span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; text-align: center; box-sizing: border-box !important;"><span class="wxart_image" wx-style="display:inline-block;box-sizing: border-box !important;overflow-wrap: break-word !important;visibility: visible !important;width: 592px !important;"></span></section><section style="max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; color: rgb(115, 70, 137); text-align: center; box-sizing: border-box !important;"><span style="max-width: 100%; box-sizing: border-box !important;"><strong style="max-width: 100%; box-sizing: border-box !important;">应该法则</strong></span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">无论对自己，还是面对他人，你都会试图用“应该”的句式来鞭策自己，或要求他人。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">你总是对自己说：我应该做这个，我必须那样做。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; color: rgb(115, 70, 137); box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;"><span style="max-width: 100%; box-sizing: border-box !important;"><strong style="max-width: 100%; box-sizing: border-box !important;">这样的思维方式只会让你感觉到压力山大，继而心生怨恨。而大多数情况下，你会变得意志消沉、灰心丧气。</strong></span></span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">因为，当你自己的实际表现低于预期标准时，你用“应该”或“不应该”就会使自己感到羞愧内疚，更加痛恨自己。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">而当你把你的“应该法则”强加于别人的时候，你更会感到沮丧，因为这种想法只会让你失去控制，烦躁怨恨。如果他人的道德行为低于你的预期，你就会把自己当做正义的化身，继而忿忿不平。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">这个时候,要么你降低自己的期望值，要么就永远对不符合你期待的人类行为耿耿于怀，让自己的情绪越来越糟糕。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">这样的思维方式会让你局限在自我框架和设立的标准中，会让你活得越来越辛苦，越来越心累。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">以上这些思维方式都是导致我们情绪低落、低尊重、低价值感的重要因素。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;"><span style="max-width: 100%; color: rgb(115, 70, 137); box-sizing: border-box !important;"><strong style="max-width: 100%; box-sizing: border-box !important;">我想表达的观点是：认知影响情绪和行为。</strong></span></span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">如果我们能够在生活中进行自我觉察，或者帮助身边的朋友发现自己这些偏差认知，可能会更好的帮助我们提升生活质量，远离抑郁。</span></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><br style="max-width: 100%; box-sizing: border-box !important;"></section><section style="margin-right: 16px; margin-left: 16px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; box-sizing: border-box !important;"><span style="max-width: 100%; font-size: 15px; box-sizing: border-box !important;">希望大家都能够在日常生活中，拥有一个更加阳光灿烂的生活。</span></section><p><br></p><section style="max-width: 100%; letter-spacing: 0.544px; font-size: 16px; font-family: mp-quote, -apple-system-font, BlinkMacSystemFont, Arial, sans-serif; box-sizing: border-box !important;"><section data-role="paragraph" style="max-width: 100%; box-sizing: border-box !important;"><section style="max-width: 100%; box-sizing: border-box !important;"><section style="max-width: 100%; box-sizing: border-box !important;"><section style="max-width: 100%; box-sizing: border-box !important;"><section style="max-width: 100%; box-sizing: border-box !important;"><section data-role="outer" style="margin-right: 0.5em; margin-left: 0.5em; max-width: 100%; box-sizing: border-box !important;"><section style="max-width: 100%; color: rgb(62, 62, 62); letter-spacing: 1px; line-height: 1.5em; font-family: 微软雅黑; box-sizing: border-box !important;"><span style="max-width: 100%; letter-spacing: 0.5px; font-size: 15px; font-family: Helvetica, Arial, sans-serif; box-sizing: border-box !important;"></span></section></section></section></section></section></section></section></section><p style="margin: 0.63em 8px 5px; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; border-width: 0px; border-style: initial; border-color: initial; font-size: 16px; counter-reset: list-1 0; color: rgb(25, 25, 25); font-family: &quot;;P<br><span style="max-width: 100%; color: rgb(214, 214, 214); font-size: 12px; letter-spacing: 2px; widows: 1; font-family: -apple-system-font, BlinkMacSystemFont, Arial, sans-serif; box-sizing: border-box !important;"></span></p><p style="outline: 0px; max-width: 100%; font-family: -apple-system, BlinkMacSystemFont, Arial, sans-serif; letter-spacing: 0.544px; font-size: medium; box-sizing: border-box !important;"><span style="outline: 0px; max-width: 100%; widows: 1; letter-spacing: 2px; font-size: 12px; color: rgb(214, 214, 214); box-sizing: border-box !important;">【图文来源网络】如有侵权，联系速删，谢谢！</span></p><p style="margin: 10px 16px 5px; outline: 0px; max-width: 100%; font-size: medium; letter-spacing: 0.54px; font-family: -apple-system-font, BlinkMacSystemFont, Arial, sans-serif; line-height: normal; text-align: center; box-sizing: border-box !important;"><strong style="outline: 0px; max-width: 100%; color: rgb(153, 153, 153); letter-spacing: 1px; font-family: 微软雅黑; font-size: 14px; box-sizing: border-box !important;">— THE END —</strong><br data-filtered="filtered" style="outline: 0px; max-width: 100%; box-sizing: border-box !important;"></p><p style="margin-right: 16px; margin-bottom: 10px; margin-left: 16px; outline: 0px; max-width: 100%; font-size: medium; letter-spacing: 0.54px; font-family: -apple-system-font, BlinkMacSystemFont, Arial, sans-serif; line-height: normal; text-align: center; box-sizing: border-box !important;"><br></p><br>转载声明：本文转载自「幽兰心理」，搜索「ygxlcare」即可关注，[<a target="_blank" href="https://mp.weixin.qq.com/s/o6VscelXvxrc6-HyPRDySQ">阅读原文</a>]。</div><p></p>

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