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            觉得日子无聊,生无可恋?快来看看你是不是患了“快感缺失症”

            admin 2019-05-11 330人围观 ,发现0个评论

            今日学个新词儿——“快感缺失症”

            具体表现大约便是↓↓↓

            Listener Maro from Argentina wrote in and 觉得日子无聊,生无可恋?快来看看你是不是患了“快感缺失症”noted that recently, he hasn’t been enjoying things the way he used to. It's as if nothing really matters anymore.

            有一来自阿根廷的听众马洛跟我说,之前感爱好的工作最近怎样也提不起爱好。就好像全部都没什么好上心的。

            Like most of us, he asked Dr. Google for information and discovered a new term: anhedonia(/,nhi'doni/).

            所以像咱们大部分相同,他谷歌了一下自己的症状,成果学会了一个新词:快感缺失症。

            So what exactly is anhedonia? Well, if hedonism (the concept, not the clothing-optional resort in Jamaica) is the pursuit of pleasure and gratification, anhedonia is its opposite.

            那么究竟什么是快感缺失症呢?这样说吧,假如享乐主义(这个概念可不是指牙买加那个穿什么都无所谓的旅游景点)是对愉悦感和满意感的寻求,那么快感缺失症正好与之相反。

            The brain’s ability to feel joy, satisfaction, or enjoyment gets put on mute. There’s little to no motivation to see friends or do the things we love. It feels like there’s nothing to look forward to.

            一旦患上快感缺失症,就比如咱们大脑感触高兴、满意或许愉悦觉得日子无聊,生无可恋?快来看看你是不是患了“快感缺失症”的才干处于掉线状况。想到跟朋友碰头、做那些咱们喜爱的工作,心里也是毫无波涛,就感觉没有什么工作值得等待。

            So even if you try and you try, but you can’t get no satisfaction, what should you do? Anhedonia is tough to beat, but it can be done.

            即便试了许多办法去改动这种状况,可是便是无法取得满意感,这时分你觉得日子无聊,生无可恋?快来看看你是不是患了“快感缺失症”应该怎样办呢?快感缺失症的确很难抵挡,但也不是无计可施。

            Tip 1: Do what you like and value, even if you don't feel like it.

            主张一:做你喜爱的或真实介意的事,即便你并不想做。

            The way out of anhedonia is, counterintuitively, through the back door. Don’t wait until you feel better to do the things you love. Instead, do what you used to love, even if you don’t feel like it.

            想要战胜快感缺失症,就得违反直觉,反其道而行。不要等你有了想去做的愿望再去做你喜爱的工作,而是即便当下并不想去做,也要像从前那样去做。

            Doing what you used to love can be accomplished on many scales. Start with a small thing that takes two minutes, like playing with your dog, making homemade hot chocolate with marshmallows and whipped cream, or blasting your favorite song.

            做你从前喜爱做的工作,做到这点有许多途径。先从只用耗时2分钟的小事做起,比方跟你的宠物狗互动互动啊,自己亲手做一个夹着棉花糖和生奶油的热巧克力啊,或许吹一个自己独爱的一首歌。

            Whatever it is doesn’t have to be big. It may feel like just a drop, but drop by drop, you can fill an ocean.

            做什么都行,不需求那种劳心吃力的那种大事。尽管做这些就比如一滴水那样微乎其微,可是一滴一滴加起来,集腋成裘,终究能够细流成海。

            Next, if you can’t stomach being around people just yet, that’s fine. Stay in and do things you love: make brownies, do some online yoga, work on your guitar riffs, or watch a comedy specia收钱吧l (but don’t over-rely on the screen time).

            还有,假如你不能忍耐跟许多人在一起,不要紧。你能够待在自己的小空间,做一些你喜爱的事:克己布朗尼蛋糕,跟着网上视频做做瑜伽,顺手弹弹吉他,或许看看动漫(可是不要过度看视频)。

            The point is to be intentional and觉得日子无聊,生无可恋?快来看看你是不是患了“快感缺失症” deliberately do things that you enjoy and are in line with your values.

            重点是你要有认识的、逼着自己去做这些让你能够享用其间并且契合你价值观的事。

            Eventually, schedule things that get you out of the house, even if you don’t see the point. Accept your friends’ invitation to get tacos, go for a hike, or, as in one of my favorite client stories, sign up for the Mr. Leather contest at the corner gay bar, and to your surprise, win.

            最终,组织一些户外活动,即便你觉得没有这个必要。承受朋友请你去吃玉米卷的邀约,出去远足,或许像我之前的一个客户相同,报名参与一个街角角落里同性恋酒吧的皮革先生大赛,意外的是,他还成了赢家,这也是我最喜爱的一个患者故事。

            Now, here’s a challenge: What if you’ve been depressed for so long, you can’t remember what you like to do?

            现在有一个问题是:假如因为你精神萎顿的时刻过长,以致于你都不记住自己喜爱做的工作了,这时分又应该怎样办呢?

            Think back to childhood. What did you love then? Do it again. If you loved riding your bike, plonk a helmet on your head and go for a spin around the neighborhood (or for the grownup version, sign up for a spin class).

            想想自己的幼年。那个时分的你喜爱做什么?测验去做那件事。假如你小时分喜爱骑自行车,那就在自己脑袋上扣一顶头盔,然后围着小区骑几圈(假如觉得关于成人的自己这样做有点丢人的话,你也能够报名动感单车训练班)。

            Bonus points if you get ice cream afterwards. Did you love to draw? Take a studio art class or bring your sketchbook to your favorite coffee shop.

            你还能够给自己买个冰淇淋作为完结的小奖励。你小时分喜爱画画吗?那你能够报一个艺术班,或许带着你的素描本去最喜爱的那家咖啡店坐坐。

            Tip 2: Savor the moment.

            主张二:细品每一个瞬间

            Another practice to push back against anhedonia is called savoring. To savor, hold a metaphorical magnifying glass up to your hot chocolate, your hike, or your guitar riffs.

            抵挡快感缺失症的另一办法便是学会品尝夸姣。当你克己热巧克力的时分,远足或是用吉他即兴演奏的时分,要像用扩大镜那样扩大每一个瞬间(竭力感触)。

            Anhedonia tells you to discount these small pleasures, write them off as a fluke, or to say, “Well, I didn’t feel better, so that was a waste of time.”

            快感缺失症总是暗示你这些“小确幸”何足挂齿,它们不过是偶尔罢了,或许通知你,“嗯,我并没觉得好一点,看来这些纯属浪费时刻”。

            Instead, notice with as many of your five senses as possible what you just did, even if you have to peer really closely to find any enjoyment.

            无妨换一个视点,你能够尽或许地调集你的五感去感触你刚做的全部,即便你或许需求拿着望远镜、眯着眼睛才干找到那么一点高兴的感觉。

            Lean in to the taste of the tacos, the beat of your favorite song, or the warm and fuzzy energy of your dog.

            用心肠去体会玉米卷的滋味,你独爱的那首歌的旋律,感触狗狗身上毛绒绒的触感所带来的温暖的感觉。

            In addition to paying attention with your senses, zoom in on any sense of pride, joy, or accomplishment you may feel. It will likely be small or fleeting, but pay close attention and wallow around in it to make it last.

            除了调集五感去竭力感触,还要扩大你或许感触到的骄傲、愉悦或是成就感等心情。这些心情或许很奇妙,或是少纵即逝,可是要极力捕捉,然后细细品尝,让这种心情延绵得更久一点。

            And don’t stop with savoring the moment. In addition, you can bring to mind recent pleasures. Each evening, take the time to note three things you enjoyed that day. Actually write them down, in a journal or even just in the notes section of your phone.

            光是品尝每一个瞬间还不行。除此之外,你还得回想一下最近发作的一些高兴思。每天晚上花一点时刻写下三件白日发作的高兴思。要真的把它们写下来,写在日记本里或是手机的备忘录里都能够。

            That way, you’ll create a growing list of things—those drops that make up the ocean—that emphasize and reinforce pleasure, mastery, and joy.

            这样的话,你就会有一个高兴思件簿,并且这个事件簿会越来越长,高兴的工作也越来越多——集腋成裘——愉悦感、自我操控感以及高兴就会不断地得到加强。

            To sum it all up, do what you used to love, on a daily basis (at minimum!), before y觉得日子无聊,生无可恋?快来看看你是不是患了“快感缺失症”ou feel like it.

            总而言之,在你没有任何想做某事愿望的时分,每天都做一点你从前喜爱做的事(每天!)。

            Pay close attention to the experience with your five senses, and revel in it, even if it doesn’t seem like much.

            调集你的五感全力捕捉细节中的愉悦,然后将自己沉溺其间,即便那种愉悦感并没有那么令人深入。

            Eventually, you’ll find yourself stepping out the door and back into a world of Technicolor.

            最终你会发现自己正慢慢地走出那扇关闭自己的门,从头回到五彩斑斓的国际。

            英文来历:Quick and Dirty Tips

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