快 乐 密 钥
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这幅图片告诉你什么?
故事一、鞋市场的开拓
此岛上的 人都不穿 鞋子,所 以根本没 有市场前 景 沮丧 此岛上居民都没鞋 子穿,这里大有市 场
高兴
张三
vs
李四
影响我们情绪的并不是事 件本身,而是我们对事情 的解释和看法。
ABC理论的基本观点:
人的情绪不是由某一诱发性事件 的本身所引起,而是由经历了这一事 件的人对这一事件的解释和评价所引 起的。
A事件
B 想法
C 情绪
? A (Activating events)诱发性事件 ? B (Belief):个体在诱发事件后相应而生 的信念,即他对这一事件的看法、解释、 和评价 ? C (Consequences)在特定条件下,个 体的情绪及行为的结果
讨论与分享
故事二:
我前几天走在回家的路上,迎面碰到一 个很好的朋友,我热情的跟他打招呼,但 是,他竟然低着头走过去了,当作没有看 见我,没有理我。
思考:
我当时的反应是?
我是怎么想的?
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Diagram
请你想想你在生气愤怒时的情景,把你生 气愤怒时的那种情况简要记录下来: 实际上发生了什么事情? 你是生自己气还是生别人的气? ②请记录下你当时的消极思想信念与情绪: 你是否感觉受到了伤害?厌烦?沮丧? 你头脑里闪过了什么念头? 你是否暗中诅咒对方是个无耻的家伙?或 诅咒他是自私的家伙?亦或诅咒他们对你 太不公平,不讲道理?
练习:
觉察愤怒
? ③对照前面十种失真思想方式,看看引起你生气 愤怒的思想的主要失真处: ? 例如: ? 虚拟陈述:“他不应该如此说”,或“她没有权 利那样想。” ? 贴标签:“他是一个混蛋。” ? 心里过滤:“她竟然对我毫不尊重。” ? 责怪:“这全是他的过错。” ? 非此即彼:“在这件事上我是对的而他是错的。” ? 以偏概全:“她从来都是只想到她自己”。 ? 请把你的消极思想中的失真处写在下面: ? A. ? B. ? C.
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练习:觉察紧张
(1) 试想一下当你紧张时的某个情景。
(2) 请找出你的消极思想信念。
(3) 对照前面的十种失真思想方式,看看引起你的那些紧张的 思想的主要失真处。
例如: 瞎预言:“我将一事无成。” 非此即彼:“我要把老师交给我的工作做得完满无缺。” 虚假陈述:“我不该犯任何错误。” 贬抑积极事物:“我今天什么事情都没做。” 瞎猜疑:“老师在我爸妈面前告我的状,让我爸爸妈妈打 我。” 夸大其辞:“我在班级里做的事情数不胜数。” 请把你消极思想中的失真处写在下面: A. B. C.
练习:觉察焦虑
? (1) 请你试想一下感到焦虑和不安时的某个情景并 作简要记录之: ? 当时发生了什么事情? ? 你是否对某次重要考试或你不得不作的讲话感到 惶恐不安? ? (2) 请找出消极思想信念: ? 你当时自言自语些什么? ? 你当时提了些什么? ? 也许正在想着即将发生的某件糟糕事情,也许你 正担心别人对你的看法。
? (3) 对照前面的十种失真思想方式,看看引起你的那些焦 虑和恐惧的思想的主要失真处。 ? 例如: ? 瞎预言:“我是那样紧张不安,要是我昏厥过去或精神分 裂那该如何是好呢?” ? 瞎猜疑:“如果别人知道我这么紧张不安的话,他们会看 不起我。” ? 虚拟陈述:“我不应该感到惊慌失措,这是不正常的,我 这是怎么的啦?” ? 情绪化推理:“我感到害怕。所以参加这样的比赛是太可 怕了。” ? 夸大其辞:“真是太没脸见人了,我们班的球输惨了!” ? 请把你消极思想中的失真处写在下面: ? A. ? B. ? C.
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Diagram
故 事 分 享
你有两个选择.ppt
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传递一种心情
每周两次感恩练习
快乐密钥
偶尔自嘲一下 跑步……
相关书籍推荐
四四绘著 中国轻工业出版社 万千心理系列丛书 2008 《我抑郁?》年7月出版 定价:19.8 ISBN: 9787501963973 赠手绘书签一枚 这是一本亲爱的口袋书。这是每一个 人都会偶遇的一段心情。这是一个帮你靠近抑郁并走 出它的小地图。这是一本令人回归简心灵主义的心理 绘本。
《好心情手册》
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