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信息: <blockquote data-quote ="joeylittle" data-source="post: 1446496" data-attributes="member: 25135">您听了多少次自己说"I can't?"每个人都有这些时刻。问题似乎很难解决，挑战似乎也很难面对。对于患有PTSD的人来说，还有另外一块很容易使任何看起来不可能的事情：消极思想。消极思想选择的思想会打消任何积极，希望或期望的结果。这些消极的想法通常是由认知扭曲。您可以利用认知变形的知识来更好地理解您所从事的负面思考的类型。例如，对批评的回应很容易扭曲。如果我的老板告诉我'如果我在某个项目上做错了什么，我可能会以为整个项目都毁了。这种失真称为"all-or-nothing,"认为必须正确完成所有操作，或者都不正确。负面想法是在扭曲之后产生的："It's ruined, 和 I've failed, 和我可以'不要做任何修复。"  这些想法带来了无助，自恨，羞耻，沮丧的感觉-所有这些情绪只会导致morenegative thinking:"I can't fix it, I'm helpless, I don'做任何正确的事，这对我来说永远不会改变。我可以't."消极思维是一种博学的行为。我们不是'天生的我们会随着时间的推移进行耕种。坏消息是，你'它可能很擅长：大多数有心理健康问题的人都可以。好消息是，您可以学习新的行为。你可以教自己运用neutral thinking 和 to apply positive (forward-moving) action.Notice that we don't use &积极思考"与...相反&否定性思维。"为什么？因为我们想了解我们的思想本质上是中立的；他们不会自动产生情绪。我们assign一种情感。这个概念是认知行为疗法（CBT）的基本原理，无论它是什么，它仍然是一个有用的概念。'关于CBT治疗的意见。The goal is to get to an 行动. When we tell ourselves "I can't,"我们停下来了。无论问题出在哪里，我们都会陷入困境。如果我们不这样做't change the negative thinking, we will eventually drift into negative 行动: procrastination, avoidance, self-sabotage, lashing out, self-harm, even developing addiction problems or causing irreparable harm to others.However, when we learn to create neutral thought, we can then apply 正行动s: problem-solving, challenging, 和 acceptance. We can move forward.How?步骤1：识别失真步骤2：命名变形步骤3：挑战负面思想步骤4：建立中立思想步骤5：解决问题Step 6: Create 正行动 using acceptance处理认知障碍时，您将应用三个治疗步骤：识别，命名和挑战。这些步骤取自CBT，并且是较大的七栏思想记录过程的一部分。简而言之，您必须认识到您正在扭曲问题，命名失真类型，然后使用证据支持您的观点来质疑它的真实性。样本情况：简'老板将完成的项目发回给她，要求对一个部分进行调整，并对其他四个部分和整体工作表示赞赏。简后来告诉她的朋友，她"完全毁了"工作中的项目。简（Jane）表示害怕害怕解决问题，因为这会使情况变得更糟。步骤1：识别失真. Jane's friend points out that it was only a section that received criticism, not the entire project, 和 this helps 简 see the distortion. Often, when we are first learning to see our distortions, we need help from an 外r: a friend, a therapist, a poster on a message board--you can even have your own "outside"通过写下您的想法然后阅读它们来吸引他人的眼球。这是MyPTSD这样的地方的优势之一。我们通常更擅长与其他人见面'比我们自己失真。最终，您将习惯于惯常的变形，并且可以轻松识别它们。Jane sees that her friend is correct 和 recognizes the distortion. At this point, whether or not 简 is ultimately right about the project being 完全毁了 isn't relevant。她需要做的就是认识到自己已经从一件错误的事情变成了一件错误的事情。步骤2：命名变形Next, 简 will name which distortion she is using. Think of this piece as being able to put a name to a symptom. Initially, she might need to go 和 look at a list of distortions to figure it out, but after a bit of practice at naming distortions it becomes almost automatic 和 naturally follows the recognition phase of our process. 简 names this distortion "all or nothing."Notice: by introducing these two new cognitive--that is to say, thought-based--steps, 简 has 阻止了失真的下降螺旋。与其已经开始相信她可以't do anything about her situation 和 engaging in negative 行动, she is slowing herself down enough to examine her situation.It is very important that you give yourself permission to go slowly, step-by-step. You still do not have to think a different thought--nowhere in here has 简 actually changed her mind concerning her belief that it's all ruined. She is simply not following that belief into the greater negative thoughts 和行动s that would normally follow her initial, reactive belief.步骤3：挑战负面思想CBT使用证据的概念。您有什么证据证明某个特定想法是正确的？有时，这就是认知扭曲的地方"bubble" bursts quickly. It can be immediately obvious that there is no evidence to support the thinking. Sometimes, we can try 和 provide evidence but will notice that the evidence 不是't proof-based: it'基于情感推理。换句话说，我们会注意到，我们在思考自己的感受而不是思考自己的思想。简可以尝试说，整个项目被毁的证据来自她上次犯错时的结果，但结果却很糟糕，但是's not 强大 proof, because that was a prior situation, 和 this is a current one. There is no way to know that the same situation will repeat. She could try 和 say the evidence is that she 总是 fails at fixing things. This assertion is merely using an emotion--despair--to construct a reason, but it'不能证明。这是一种感觉。每当你想到的话"always," "never," 和 "last time,"您可以相当肯定地使用情感推理。事实绝对陈述非常罕见。Jane notices her "always" 和 "last time"短语，并看到她正在进行情感推理。她决定列出证据，以证明她对该项目被毁的预测。完全毁坏的证据：<ul> <li data-xf-list-type ="ul">该项目以目前的形式是不可接受的，因此目前，老板认为这是完全不可接受的。它需要修复。</li> </ul>Evidence that it is not 完全毁了:<ul> <li data-xf-list-type ="ul">老板对整个项目的质量表示赞赏。</li> <li data-xf-list-type ="ul">某物的一部分不是全部。</li> <li data-xf-list-type ="ul">the project was returned to 简 for fixing, which indicates a degree of confidence her boss has in her ability to do the job.</li> </ul>简现在明白，最初的失真几乎没有证据；她犯了一个错误这一事实并不能自动预测她会或已经毁了整个项目。她可能用了不到一分钟的时间，或者用铅笔和纸花了半小时，但她已经意识到了这个启示。What now? Traditional CBT would suggest that 简 move to the next step of the thought record, which would be creating "balanced" thought. But this will not actually support the problem-solving she needs to do in the here 和 now; it is a part of the CBT process designed to ultimately get at your core beliefs around the distorted thought. Creating a full thought record is good mental-health work to do, but will not help 简 find a way to get to work on the project, because even though 简 has recognized, named, 和 challenged her distortion, she still quite likely believes in it.简（Jane）正在努力与"knowing" 和 knowing. In dealing with all mental health issues, there are things that the sufferer is taught about their condition. These are the things we "know,"我们记住甚至接受的事实都是真实的。但"knowing" how to address a cognitive distortion does not lead to believing that it is rooted in something negative that was instilled in a persons core beliefs as a result of their trauma. It takes a long time to get to believing--knowing--that these things aren't true: in 简 's case, that she is not 总是 doing things wrong. That particular core belief will need to be challenged many, many times before she begins to believe that it 不是't true. Right now, 简 is at only one of those times. However, the 更多 often she completes this process, the 更多 she chips away at the larger, deeper anxieties hiding in her core beliefs. The first, small chip she can make is in creating a neutral thought to replace the negative thought.Step 4: Creating neutral thoughtInstead of a 更多 nuanced "balanced" thought, let's just get 简 to what I will call neutral thought. 在某种程度上，中立思想是思想本身，没有任何感觉（或编辑）。请记住，思想不会自动与情感联系在一起。思想是独立存在的。我们向他们添加意义，并且当我们这样做时，我们经常会添加情感或判断力。Negative Thought简破坏了一个项目，只有在尝试修复该项目时，它才会变得更糟。Neutral Thought简写了一份报告； 80％的请求，而不是20％的请求。她的任务是纠正剩余的20％。Now, 简 is clear on the neutral facts of the situation, 和 she can apply problem solving techniques to find a new, 正行动. And this step may strike you as obvious, but it is the most critical aspect to addressing negative thought. Until the negative is re-framed as neutral, it will linger 和 either grow 强大er or balloon out into other situations.Practicing neutral thought can sometimes seem like adopting an almost robotic view of the world, but I assure you it is not. Neutral thought is what will ultimately provide the gateway to 正行动.Remember: most negative thinking will arise from a cognitive distortion. That cognitive distortion will be the result of a problem or challenge you encounter. Practice applying these first four steps to the negative thoughts you encounter when facing a problem or challenge. Steps one through four, taken alone, represent the tools you need to do something called re-framing. Re-framing is a common therapeutic concept 和 is useful for anyone working through challenges of perspective. The process of re-framing--moving a thought from one point of view to another--is used for much 更多 than addressing negative thought. However, by learning to apply it swiftly 和 effectively to negative thought, you will find that other types of re-framing become simple to do as well.在本系列的第二部分中，我们将继续讨论解决初始问题的实际问题。我们将使用一些解决问题的工具，以规避或逆转对这一问题的最终消极想法"I can't."我们可能无法得出我们认为的解决方案"should" arrive at, but we can absolutely end up somewhere other than "I can't." Subsequently, we will finally see how all this preparation will lead to applying a 正行动--changing how you think, one step at a time.Part 2: <a href="//www.lager-dcb.com/threads/negative-thinking-styles-part-ii-reframing-negative-thoughts.86471/">Negative thinking styles part ii: reframing negative thoughts</a></blockquote>

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