管理情绪 善用情绪ABC理论
<div class="wx_rich_media_content" id="jsWxContainer"><section style="justify-content: flex-start; display: flex; flex-flow: row nowrap; margin-top: 10px; margin-bottom: 10px;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: middle;width: 39px;align-self: center;flex: 0 0 auto;height: auto;"><section style="margin-top: 0.5em;margin-bottom: 0.5em;" powered-by="xiumi.us"><section style="background-color: rgb(219, 219, 219);height: 1px;"><svg viewBox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section></section><section style="display: flex;flex-flow: row nowrap;text-align: center;justify-content: center;margin-top: 10px;margin-bottom: 10px;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;vertical-align: bottom;background-color: rgba(141, 162, 161, 0.05);flex: 0 0 auto;align-self: flex-end;height: auto;padding: 34px;"><section style="line-height: 0;" powered-by="xiumi.us"><section style="vertical-align: middle;display: inline-block;line-height: 0;"><span class="wxart_image" wx-style="display:inline-block;vertical-align: middle;width: 100%;"></span></section></section><section style="text-align: justify;" powered-by="xiumi.us"><p><br></p></section><section style="justify-content: center;display: flex;flex-flow: row nowrap;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: top;width: auto;flex: 100 100 0%;height: auto;"><section powered-by="xiumi.us"><section style="background-color: rgb(141, 162, 161);height: 2px;"><svg viewBox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section><section style="display: inline-block;vertical-align: top;width: auto;align-self: flex-start;flex: 0 0 auto;min-width: 10%;height: auto;background-color: rgb(141, 162, 161);padding: 9px;"><section style="text-align: justify;color: rgb(255, 255, 255);" powered-by="xiumi.us"><p><strong>ABC理论</strong></p></section></section><section style="display: inline-block;vertical-align: bottom;width: auto;align-self: flex-end;flex: 100 100 0%;height: auto;"><section powered-by="xiumi.us"><section style="background-color: rgb(141, 162, 161);height: 2px;"><svg viewBox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section></section><section style="text-align: justify;" powered-by="xiumi.us"><p><span style="font-size: 17px;color: rgb(62, 62, 62);">从积极的角度看问题，收获不一样的心情</span></p><section style="text-indent: 2em;"><span style="color: rgb(160, 160, 160);">情绪是一种日常生活中经常体验的内部的主观感受，它能够影响我们的思维、行为和身体健康。如何有效的管理情绪对我们的生活至关重要。而情绪ABC理论作为作为一种认知疗法，可以帮助我们理解情绪产生的原因，为我们有效的管理情绪提供了一种积极的指导方法。</span></section></section></section></section><section style="justify-content: flex-start; display: flex; flex-flow: row nowrap; margin-top: 10px; margin-bottom: 10px;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: top;width: auto;align-self: flex-start;flex: 0 0 auto;min-width: 10%;height: auto;background-color: rgb(141, 162, 161);padding: 9px;"><section style="text-align: justify;color: rgb(255, 255, 255);" powered-by="xiumi.us"><p>什么是情绪ABC理论</p></section></section><section style="display: inline-block;vertical-align: bottom;width: auto;align-self: flex-end;flex: 100 100 0%;height: auto;"><section style="text-align: center;" powered-by="xiumi.us"><section style="background-color: rgb(141, 162, 161);height: 2px;"><svg viewBox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section></section><section style="justify-content: flex-start; display: flex; flex-flow: row nowrap; margin-top: 20px; margin-bottom: 20px;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: top;width: 17%;flex: 0 0 auto;height: auto;"><section style="font-size: 19px;margin-right: 0%;margin-left: 0%;text-align: center;" powered-by="xiumi.us"><section style="display: inline-block;border-width: 1px;border-style: solid;border-color: rgb(141, 162, 161);background-color: rgb(141, 162, 161);width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;margin-left: auto;margin-right: auto;font-size: 12px;color: rgb(255, 255, 255);"><p>1</p></section></section></section><section style="display: inline-block;vertical-align: top;width: auto;align-self: flex-start;flex: 100 100 0%;height: auto;"><section style="text-align: justify;" powered-by="xiumi.us"><p>生活中我们会遇到一些事情，不同的人有着不同的认知态度，不同的认知态度也会产生不同的情绪体验。例如，面对同样考了60分，小明认为，符合自己的预期目标，只要及格就行，所以会产生积极的情绪体验，而小张则认为60分则是自己发挥失常，没有取得好的成绩，内心沮丧。</p></section></section></section><section style="text-align: justify;justify-content: flex-start;display: flex;flex-flow: row nowrap;margin-top: 20px;margin-bottom: 20px;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: top;width: 17%;flex: 0 0 auto;height: auto;"><section style="font-size: 19px;margin-right: 0%;margin-left: 0%;text-align: center;" powered-by="xiumi.us"><section style="display: inline-block;border-width: 1px;border-style: solid;border-color: rgb(141, 162, 161);background-color: rgb(141, 162, 161);width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;margin-left: auto;margin-right: auto;font-size: 12px;color: rgb(255, 255, 255);"><p>2</p></section></section></section><section style="display: inline-block;vertical-align: top;width: auto;align-self: flex-start;flex: 100 100 0%;height: auto;"><section powered-by="xiumi.us"><p>情绪ABC理论是由美国心理学家埃利斯创建的理论，是认为激发事件A（activating event 的第一个英文字母）只是引发情绪和行为后果C（consequence的第一个英文字母）的间接原因，而引起C的直接原因则是个体对激发事件A的认知和评价而产生的信念B（belief的第一个英文字母），即人的消极情绪和行为障碍结果（C），<span style="font-size: 16px;letter-spacing: 0.578px;">不是由于某一激发事件（A）直接引发的，而是由于经受这一事件的个体对它不正确的认知和评价所产生的错误信念（B）所直接引起。</span><span style="font-size: 16px;letter-spacing: 0.578px;">错误信念也称为非理性信念。</span></p></section><section style="text-align: left;margin-top: 10px;margin-bottom: 10px;line-height: 0;" powered-by="xiumi.us"><section style="vertical-align: middle;display: inline-block;line-height: 0;width: 69%;height: auto;"><span class="wxart_image" wx-style="display:inline-block;vertical-align: middle;width: 100%;"></span></section></section></section></section><section style="justify-content: flex-start; display: flex; flex-flow: row nowrap; margin-top: 20px; margin-bottom: 20px;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: top;width: 17%;flex: 0 0 auto;height: auto;"><section style="font-size: 19px;margin-right: 0%;margin-left: 0%;text-align: center;" powered-by="xiumi.us"><section style="display: inline-block;border-width: 1px;border-style: solid;border-color: rgb(141, 162, 161);background-color: rgb(141, 162, 161);width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;margin-left: auto;margin-right: auto;font-size: 12px;color: rgb(255, 255, 255);"><p>3</p></section></section></section><section style="display: inline-block;vertical-align: top;width: auto;align-self: flex-start;flex: 100 100 0%;height: auto;"><section style="text-align: justify;" powered-by="xiumi.us"><p>“情绪ABC”理论告诉我们，人不是被事情困扰着，而是被对事情的看法困扰着。面对同一个事件，如果持积极的信念，会使人产生积极的情绪。相反，如果持消极的信念，则会使人产生消极的情绪。</p></section></section></section><section style="justify-content: flex-start; display: flex; flex-flow: row nowrap; margin-top: 10px; margin-bottom: 10px;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: top;width: auto;flex: 100 100 0%;height: auto;"><section style="text-align: center;" powered-by="xiumi.us"><section style="background-color: rgb(141, 162, 161);height: 2px;"><svg viewBox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section><section style="display: inline-block;vertical-align: top;width: auto;align-self: flex-start;flex: 0 0 auto;min-width: 10%;height: auto;background-color: rgb(141, 162, 161);padding: 9px;"><section style="text-align: justify;color: rgb(255, 255, 255);" powered-by="xiumi.us"><p>不合理的信念</p><p> 绝对化的要求</p></section></section><section style="display: inline-block;vertical-align: bottom;width: auto;align-self: flex-end;flex: 100 100 0%;height: auto;"><section style="text-align: center;" powered-by="xiumi.us"><section style="background-color: rgb(141, 162, 161);height: 2px;"><svg viewBox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section></section><section style="font-size: 16px;text-indent: 2em;"><section style="text-align: justify;justify-content: flex-start;display: flex;flex-flow: row nowrap;margin-bottom: 10px;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;vertical-align: top;align-self: flex-start;flex: 0 0 auto;background-color: rgba(141, 162, 161, 0.05);padding: 25px;border-bottom: 2px solid rgb(141, 162, 161);border-bottom-right-radius: 0px;"><section powered-by="xiumi.us"><p>是指人们常常以自己的意愿为出发点，认为某事物必定发生或不发生的想法。它常常表现为将“希望”、“想要”等绝对化为“必须”、“应该”或“一定要”等。例如，“我必须成功”、“别人必须对我好”等等。这种绝对化的要求之所以不合理，是因为每一客观事物都有其自身的发展规律，不可能依个人的意志为转移。对于某个人来说，他不可能在每一件事上都获成功，他周围的人或事物的表现及发展<span style="letter-spacing: 0.578px;">也不会依他的意愿来改变。</span><span style="letter-spacing: 0.578px;">因此，当某些事物的发展与其对事物的绝对化要求相悖时，他就会感到难以接受和适应，从而极易陷入情绪困扰之中。</span><span class="wxart_image" wx-style="display:inline-block;text-align: left;text-indent: 2em;letter-spacing: 0.034em;vertical-align: middle;width: 100%;"></span></p></section></section></section><section style="justify-content: flex-start; display: flex; flex-flow: row nowrap; margin-top: 10px; margin-bottom: 10px;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: top;width: auto;flex: 100 100 0%;height: auto;"><section style="text-align: center;" powered-by="xiumi.us"><section style="background-color: rgb(141, 162, 161);height: 2px;"><svg viewBox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section><section style="display: inline-block;vertical-align: top;width: auto;align-self: flex-start;flex: 0 0 auto;min-width: 10%;height: auto;background-color: rgb(141, 162, 161);padding: 9px;"><section style="text-align: justify;color: rgb(255, 255, 255);" powered-by="xiumi.us"><p>过分概括的评价</p></section></section><section style="display: inline-block;vertical-align: bottom;width: auto;align-self: flex-end;flex: 100 100 0%;height: auto;"><section style="text-align: center;" powered-by="xiumi.us"><section style="background-color: rgb(141, 162, 161);height: 2px;"><svg viewBox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section></section><section style="justify-content: flex-start; display: flex; flex-flow: row nowrap; margin-bottom: 10px;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;vertical-align: top;align-self: flex-start;flex: 0 0 auto;background-color: rgba(141, 162, 161, 0.05);padding: 25px;border-bottom: 2px solid rgb(141, 162, 161);border-bottom-right-radius: 0px;"><section style="text-align: justify;" powered-by="xiumi.us"><p>这是一种以偏概全的不合理思维方式的表现，它常常把“有时”、“某些”过分概括化为“总是”、“所有”等。用艾利斯的话来说，这就好像凭一本书的封面来判定它的好坏一样。它具体体现于人们对自己或他人的不合理评价上，典型特征是以某一件或某几件事来评价自身或他人的整体价值。例<span style="letter-spacing: 0.578px;">如，有些人遭受一些失败后，就会认为自己“一无是处、毫无价值”，这种片面的自我否定往往导致自卑自弃、自罪自责等不良情绪。</span><span style="letter-spacing: 0.578px;">而这种评价一旦指向他</span><span style="letter-spacing: 0.578px;">人，就会一味地指责别人，产生怨忿、敌意等消极情绪。</span><span style="letter-spacing: 0.578px;">我们应该认识到，“金无足赤，人无完人”，每个人都有犯错误的可能性。</span><span class="wxart_image" wx-style="display:inline-block;text-align: left;text-indent: 2em;letter-spacing: 0.034em;vertical-align: middle;width: 100%;"></span></p></section></section></section><section style="justify-content: flex-start; display: flex; flex-flow: row nowrap; margin-top: 10px; margin-bottom: 10px;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: top;width: auto;flex: 100 100 0%;height: auto;"><section style="text-align: center;" powered-by="xiumi.us"><section style="background-color: rgb(141, 162, 161);height: 2px;"><svg viewBox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section><section style="display: inline-block;vertical-align: top;width: auto;align-self: flex-start;flex: 0 0 auto;min-width: 10%;height: auto;background-color: rgb(141, 162, 161);padding: 9px;"><section style="text-align: justify;color: rgb(255, 255, 255);" powered-by="xiumi.us"><p>糟糕至极的结果</p></section></section><section style="display: inline-block;vertical-align: bottom;width: auto;align-self: flex-end;flex: 100 100 0%;height: auto;"><section style="text-align: center;" powered-by="xiumi.us"><section style="background-color: rgb(141, 162, 161);height: 2px;"><svg viewBox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section></section><section style="justify-content: flex-start; display: flex; flex-flow: row nowrap; margin-bottom: 10px;" powered-by="xiumi.us"><section style="display: inline-block;width: 100%;vertical-align: top;align-self: flex-start;flex: 0 0 auto;background-color: rgba(141, 162, 161, 0.05);padding: 25px;border-bottom: 2px solid rgb(141, 162, 161);border-bottom-right-radius: 0px;"><section style="text-align: justify;" powered-by="xiumi.us"><p> 这种观念认为如果一件不好的事情发生，那将是非常可怕和糟糕。例如，“我没考上大学，一切都完了”，“我没当上处长，不会有前途了。”这种想法是非理性的，因为对任何一件事情来说，都会有比之更坏的情况发生，所以没有一件事情可被定义为糟糕至极。但如果一个人坚持这种“糟糕”观时，那么当他遇到他所谓的百分之百糟糕的事时，他就会陷入不良的情绪体验之中，而一蹶不振。</p></section></section></section><section style="justify-content: flex-start; display: flex; flex-flow: row nowrap; margin-top: 10px; margin-bottom: 10px;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: top;width: auto;align-self: flex-start;flex: 0 0 auto;min-width: 10%;height: auto;background-color: rgb(141, 162, 161);padding: 9px;"><section style="text-align: justify;color: rgb(255, 255, 255);" powered-by="xiumi.us"><p><span style="font-size: 18px;">情绪ABC理论的应用</span></p><p><span style="font-size: 14px;">在实际的应用中，我们可以通过ABC理论来调节自己的情绪</span></p></section></section><section style="display: inline-block;vertical-align: bottom;width: auto;align-self: flex-end;flex: 100 100 0%;height: auto;"><section style="text-align: center;" powered-by="xiumi.us"><section style="background-color: rgb(141, 162, 161);height: 2px;"><svg viewBox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section></section><section style="justify-content: flex-start; display: flex; flex-flow: row nowrap; margin-top: 20px; margin-bottom: 20px;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: top;width: 17%;flex: 0 0 auto;height: auto;"><section style="font-size: 19px;margin-right: 0%;margin-left: 0%;text-align: center;" powered-by="xiumi.us"><section style="display: inline-block;border-width: 1px;border-style: solid;border-color: rgb(141, 162, 161);background-color: rgb(141, 162, 161);width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;margin-left: auto;margin-right: auto;font-size: 12px;color: rgb(255, 255, 255);"><p>1</p></section></section></section><section style="display: inline-block;vertical-align: top;width: auto;align-self: flex-start;flex: 100 100 0%;height: auto;"><section style="text-align: justify;" powered-by="xiumi.us"><p>寻找事件(A):在调节情绪的过程中，我们需要先寻找事件，即引起我们情绪波动的事情或事物。这些事件可以是外部的，如工作压力、家庭矛盾等，也可以是内部的，如焦虑、恐惧等。</p></section></section></section><section style="justify-content: flex-start; display: flex; flex-flow: row nowrap; margin-top: 20px; margin-bottom: 20px;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: top;width: 17%;flex: 0 0 auto;height: auto;"><section style="font-size: 19px;margin-right: 0%;margin-left: 0%;text-align: center;" powered-by="xiumi.us"><section style="display: inline-block;border-width: 1px;border-style: solid;border-color: rgb(141, 162, 161);background-color: rgb(141, 162, 161);width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;margin-left: auto;margin-right: auto;font-size: 12px;color: rgb(255, 255, 255);"><p>2</p></section></section></section><section style="display: inline-block;vertical-align: top;width: auto;align-self: flex-start;flex: 100 100 0%;height: auto;"><section style="text-align: justify;" powered-by="xiumi.us"><p>分析信念(B):在找到事件后，我们需要对自己对这些事件的信念进行分析。这些信念可能是合理的，也可能是不合理的。如果是不合理的信念，我们需要通过自我反思和思考来纠正自己的看法，以避免负面情绪的产生。<span class="wxart_image" wx-style="display:inline-block;text-indent: 2em;text-align: left;letter-spacing: 0.034em;vertical-align: middle;width: 100%;"></span></p></section></section></section><section style="justify-content: flex-start; display: flex; flex-flow: row nowrap; margin-top: 20px; margin-bottom: 20px;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: top;width: 17%;flex: 0 0 auto;height: auto;"><section style="font-size: 19px;margin-right: 0%;margin-left: 0%;text-align: center;" powered-by="xiumi.us"><section style="display: inline-block;border-width: 1px;border-style: solid;border-color: rgb(141, 162, 161);background-color: rgb(141, 162, 161);width: 1.8em;height: 1.8em;line-height: 1.8em;border-radius: 100%;margin-left: auto;margin-right: auto;font-size: 12px;color: rgb(255, 255, 255);"><p>3</p></section></section></section><section style="display: inline-block;vertical-align: top;width: auto;align-self: flex-start;flex: 100 100 0%;height: auto;"><section style="text-align: justify;" powered-by="xiumi.us"><p>调节情绪(C):在分析完自己的信念后，我们需要寻找一些积极的方式来调节自己的情绪。这些方法可以是通过运动、放松、呼吸练习、音乐等方式来缓解自己的紧张情绪，也可以通过与朋友、家人交流来获得情感上的支持。</p></section></section></section><section style="display: flex; flex-flow: row nowrap; margin: 10px 0%; justify-content: flex-start;" powered-by="xiumi.us"><section style="display: inline-block;vertical-align: middle;width: auto;flex: 100 100 0%;align-self: center;height: auto;"><section style="margin-top: 0.5em;margin-bottom: 0.5em;" powered-by="xiumi.us"><section style="background-color: rgb(222, 222, 222);height: 2px;"><svg viewBox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section><section style="display: inline-block;vertical-align: middle;width: 43px;align-self: center;flex: 0 0 auto;height: auto;line-height: 0;letter-spacing: 0px;"><section style="margin-right: 0%;margin-left: 0%;text-align: right;justify-content: flex-end;display: flex;flex-flow: row nowrap;" powered-by="xiumi.us"><section style="display: inline-block;width: 30px;vertical-align: top;flex: 0 0 auto;height: auto;line-height: 0;background-color: rgb(65, 186, 126);align-self: flex-start;"><section style="text-align: center;margin-right: 0%;margin-left: 0%;line-height: 0;" powered-by="xiumi.us"><section style="vertical-align: middle;display: inline-block;line-height: 0;"><span class="wxart_image" wx-style="display:inline-block;vertical-align: middle;width: 100%;"></span></section></section></section></section></section><section style="display: inline-block;vertical-align: middle;width: auto;align-self: center;flex: 100 100 0%;"><section style="margin-top: 0.5em;margin-bottom: 0.5em;" powered-by="xiumi.us"><section style="background-color: rgb(222, 222, 222);height: 2px;"><svg viewBox="0 0 1 1" style="float:left;line-height:0;width:0;vertical-align:top;"></svg></section></section></section></section></section><p style="text-align: center;"><br></p><p style="display: none;"><mp-style-type data-value="3"></mp-style-type></p><br>转载声明：本文转载自「心视界soul」，搜索「xsj-soul」即可关注，[<a target="_blank" href="https://mp.weixin.qq.com/s/1WYpezS9TfARi5hpTSvUHQ">阅读原文</a>]。</div><p></p>
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