早安～每天都覺得心情不美麗嗎？
來讀 #華爾街日報 趕走腦內負能量
💐How to Stop the Negative Chatter in Your Head
打消大腦中的消極念頭
🧸Did you make your New Year’s resolutions? I hope you put “cognitive reappraisal” on the list. Psychologists use this term to refer to the practice of replacing negative thoughts with ones that are both more positive and true. People who control their self-talk in this manner have better mental health, more life satisfaction, and even better-functioning hearts, research shows. Experts say the technique, which is central to Cognitive Behavioral Therapy, is an important skill to master during difficult times. The good news is that you can do it at home.
你的新年目標定好了嗎？我希望你的目標裡有「認知重評」這一項。在心理學中，「認知重評」指的是用更積極、也更真實的想法來代替消極的念頭。研究顯示，能夠以這種方式控制自我對話的人，不僅心理更健康、生活滿意度更高，就連心臟功能也更強大。專家指出，作為「認知行為療法」的核心，認知重評是度過艱難時期需掌握的一項重要技能。好消息是，你在家就可以練習這項技能。
-cognitive reappraisal: 認知重評
-psychologist: 心理學家
-master: 精通
🌞Ethan Kross is an experimental psychologist and neuroscientist who specializes in emotion regulation. He is a professor of psychology and management at the University of Michigan and director of the Emotion & Self Control Laboratory, where he studies the science of introspection, or the silent conversations people have with themselves. He has a new book coming out this month called “Chatter: The Voice in Our Head, Why it Matters, and How to Harness It.”
實驗心理學家、神經科學家伊桑·克洛斯(Ethan Kross)是情緒控制方面的專家，他目前在密歇根大學擔任心理學及管理學教授，同時還兼任情緒及自我控制實驗室(Emotion & Self Control Laboratory)的主任。在這家實驗室裡，克洛斯主要研究與自省相關的課題，所謂自省，就是人們與自己進行的一場無聲對話。今年1月，他的新書《碎碎念：腦中的聲音、它的重要性以及如何掌控它》(Chatter: The Voice in Our Head, Why it Matters, and How to Harness It)出版。
-specialize in sth: 精通某事
-introspection: 自我省察、自省
-chatter: 碎碎念
-harness: 運用、掌控
🍀Does everyone talk to themselves?
Dr. Kross: Yes. There are lots of ways we use language internally. We use it to keep things fresh in our heads, like repeating a phone number. We try to simulate what we are planning to say, like when we go on an interview or a date. We talk to ourselves when we’re trying to or when we are trying to solve a problem. When we are doing something difficult, we mentally walk ourselves through the steps we need to take. Self-talk helps us to author the stories of our life, to capture stories that explain what we have gone through. Even if our self-talk is negative, that doesn’t always mean it’s bad. We can learn things from painful experiences that help us grow and improve.
每個人都會和自己對話嗎？
克洛斯：沒錯。我們和自己對話的方式有很多種。為了讓自己記住某件事，我們會和自己說話，比如不斷重複一個電話號碼；有時候自我對話是為了排演某個場景，比如在面試或約會之前；還有的時候，當我們想努力控制自己，或是想要解決某個問題時，也會自說自話。在遇到難事兒時，我們也會在腦海中構想自己需要採取哪些步驟。
這種自我對話可以幫助我們書寫生活裡的故事，記錄我們經歷的點點滴滴。即便自我對話有時很消極，也並不總是意味著它一無是處。痛苦的經歷可以教會我們成長，幫助我們不斷改進。
-capture: 捕捉
-painful: 痛苦的
今天，我想來點「一個人的時間」？
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