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6个让你痛苦的习惯

6 Habits That Make You Miserable

Hey Psych2Goers, welcome back to our channel.
嘿 《来吧!心理学》的粉丝们 欢迎回到我们的频道
Do you have habits you wish you could lose
你有想戒掉的习惯吗?
Some small, some much bigger than others.
有的可能很轻微 有的则可能很严重
You may think learning some healthy habits will make you happier.
你可能会想 养成一些健康的习惯会让自己更幸福
That certainly is a smart idea,
这确实是个明智的想法
but there are some habits that you could do without.
但有些习惯你得改掉
Working towards losing them may just be a step to improving your happiness.
尝试着去改掉坏习惯 会成为你提高幸福感的一小步
So here are six habits that can make you miserable.
这里有6个可能让你痛苦的习惯
Number one, judging yourself too harshly.
第一 太过严厉地评判自己
Do you judge yourself too harshly?
你有太过严厉地评判自己吗?
Sometimes you can fall into the trap of believing all your thoughts are the truth.
有时你会误以为自己的想法就是真相
If you often pick it every detail
如果你一直纠结于每个细节
or negative thought that comes your way,
或者消极的想法
more of this habitual way of negative thinking can follow.
这种消极思维就会惯性般地接踵而来
It can become a habit to judge yourself too critically all the time,
经常苛刻地批判自己 会成为一种习惯
but trying to push them away entirely might make matters worse.
但试着完全摒弃这些行为又可能会雪上加霜
Instead, acknowledge that these thoughts are there,
相反 接受这些想法的存在
but make your best attempt to question them
但在完全相信它们之前
before believing them entirely.
尽你所能地去怀疑它们
Some of our thoughts are not true.
我们的某些想法并不正确
They’re just, well, thoughts.
他们就只是个想法而已
Practice some compassion for yourself
多给自己一些同情心
and those harsh self-judgements may start to dwindle down.
那些严厉的自我批判 也许会开始相应减少
Number two, too much social media.
第二 过度使用社交媒体
Do you use social media like Facebook,
你是否会过度使用像Facebook
TikTok and Instagram too much?
抖音和Ins等社交媒体?
A 2013 study from the University of Michigan published in the journal “PLOS One”
密歇根大学2013年在《公共科学图书馆·综合》杂志上
found a correlation between Facebook use and dissatisfaction.
发表的一项研究 发现使用Facebook和产生不满情绪之间存在关联
For two weeks, researchers text messaged subjects
在两周里 研究人员给受试者发短信
to see how individuals felt each moment
以了解他们每一刻的感受
and how satisfied they were with their lives.
以及他们对生活的满意度
As the research published states, results indicate that
正如研究报告所述 结果表明
Facebook use predicts negative shifts on both of these variables over time.
每隔一段时间 Facebook的使用都预示着在这两个变量上会发生负向迁移
The more people used Facebook at one time point,
一段时间内 使用Facebook时间越长的人
the worse they felt the next time we text messaged them.
下次研究人员给他们发短信时 他们就会感觉越糟糕
The more they used Facebook over two weeks,
他们在两周内使用Facebook的次数越多
the more their life satisfaction levels declined over time.
他们的生活满意度就越低
That habit of checking your social media notifications every 1/2 hour, it’s time to go.
是时候该改掉每半小时看一次社交媒体的习惯了
Number three, comparing yourself to others.
第三 拿自己和别人作比较
Are you in the habit of comparing yourself to others?
你有把自己和别人比较的习惯吗
It can be a frequent thought to compare yourself to other people,
我们经常把自己和别人比较
but it can also leave you feeling miserable, why?
但它也会让你感到痛苦 这是为什么?
There will always be something seemingly better out there for everyone,
每个人都有看起来比别人更好的东西
and many people often want what they can’t have,
而且人们经常想要那些自己得不到的东西
when really looking at what you have and what you value is a much healthier habit.
然而 关注那些你拥有和你所重视的东西会让自己更加舒适
We all have our own journey we must take in life,
一生中 我们都有自己独特的旅程要走
our own circumstances and our own qualities that make us unique.
有使我们与众不同的环境和个性
So remember to show compassion for yourself
因此 一定要同情自己
and look at what positively makes you, you.
想想是什么让你成为你自己
Number four, devoting yourself to your favorite TV show.
第四 沉浸式追剧
Okay, so there’s nothing wrong with devoting yourself
当然 偶尔追追剧没什么问题
to your favorite TV show once in a while, right?
对吧?
We’ve all been there,
我们都追过剧
but research from Emily Moyer-Guse, PhD, assistant professor of communication
但俄亥俄州立大学传播学助理教授Emily Moyer-Guse
at Ohio State University,
所做的研究表明
found that when your favorite show comes to an end,
当你最喜欢的电视剧结束时
you’ll likely experience distress
你可能会因与剧中角色形成的
due to the para-social relationship you’ve formed with the show’s characters.
准社会关系而感到痛苦
The research published in “Mass Communication and Society”
这项发表在《大众传播与社会》杂志上的研究
surveyed 403 college students
在臭名昭著的美国编剧协会罢工期间(2007-2008)
during the notorious 2007, 2008 Writers Guild of America strike.
对403名大学生进行了调查
This was a time when television writers from the Writer’s Guild went on a strike,
当时 编剧协会的电视编剧们开始罢工
seeking out higher funding for writers
与所在制片公司赚到的大钱相比
as compared to the high profits of the studios they were writing for.
他们要为自己争取更高的工资
Many TV shows were canceled,
当时 很多电视节目都被撤档了
which means plenty of disappointed viewers.
这让很多观众都觉得很难过
The research found that those who watch TV to escape feelings of pressure,
研究发现 那些看电视以逃避压力
to relax or to simply enjoy the companionship of their show’s characters
放松或是为了享受节目中人物的陪伴的人
were more likely to be distressed than those who watched TV simply to pass the time.
比那些单纯为了打发时间而看电视的人更容易感到痛苦
Individuals who watched for companionship were the most distressed when their shows ended
那些看电视寻求陪伴的人 在节目结束时最痛苦
Sound familiar? Back in 2011, many “Harry Potter” fans
听起来是不是很耳熟 早在2011年 许多《哈利·波特》粉丝
reported feelings of desertion and unhappiness
都表示 当这部深受喜爱的系列电影结束时
when the beloved franchise ended.
他们感到难过 感觉被抛弃
Whether you’re a Slitherin or Griffin, that must’ve hurt.
无论你喜欢蛇院还是狮院 你都会很难过
Nothing wrong with getting sucked in to your favorite TV show,
沉浸式追剧没什么不好的
but just make sure that to make a habit to
但是记得养成一个找人陪你
have a companion with you for the final roll of the end credits.
看到电影最后的习惯吧
Oh yeah, and bring a box of tissues.
哦对了 带上一盒纸巾吧
Number five, believing you can’t change anything.
第五 认为自己无法改变任何事
Accepting who we are can be healthy,
接受真实的自己是好的
unless you’re ignoring the negative habits that you can change.
除非你忽视了那些你可以改变的坏习惯
We aren’t always set in stone.
我们并不总是一成不变的
We are always changing,
我们一直在变
our opinions, beliefs, habits and actions can change for the better.
我们的观念 信仰 习惯和行为都能变得更好
So it’s best to let go of the belief that you can’t change anything.
所以最好改变 你觉得自己什么的改变不了的认知
There are some things where change is possible.
有些事情是有可能改变的
Researchers suggest that seemingly permanent parts of your personality can indeed be changed.
研究人员表示 看似永久不变的人格其实部分是可以改变的
In their 2017 review article published in the journal “Psychological Bulletin,”
在2017年发表在《心理公报》杂志上的综述文章中
researchers reviewed 207 studies that had tracked changes
研究人员回顾了207项研究
in measures of personality traits during interventions,
包括真实验和前后测设计
including true experiments and pre-post change designs.
这些研究通过观察干预期间人格特质
They found therapy could cause change
发现治疗可以在4到8周内
in an individual’s personality in as quick as four to eight weeks.
改变一个人的人格
As the review states,
正如这篇综述所述
emotional stability was the primary trait domain showing changes as a result of therapy,
情绪稳定性是体现治疗结果变化的主要特质
followed by extroversion.
其次是外向性
So when you think all hope is lost
所以当你觉得所有的希望都破灭了
or if you’ve been discouraged with some of your behaviors,
或者你对自己的一些行为感到气馁时
know that positive change can happen.
要知道自己是可以做出积极改变的
It is possible to change for the better.
自己是有可能变得更好的
And number six,
第六
often arguing with your siblings.
经常和兄弟姐妹争吵
Do you often quarrel with your siblings?
你经常和你的兄弟姐妹吵架吗?
A 2007 study in the “American Journal of Psychiatry”
《美国精神病学杂志》2007年的一项研究发现
found that males are at higher risk for depression if they have a poor relationship with their siblings.
如果男性与兄弟姐妹的关系不好 那么他们更易患上抑郁症
So which topics seem to cause the most problems?
所以 是什么因素引起了大多数问题呢?
In 2012, researchers at the University of Missouri
2012年 密苏里大学的研究人员发现
found that teenagers may be at higher risk of going through depressive symptoms,
如果他们经常与兄弟姐妹争吵
anxiety and low self esteem
那么青少年出现抑郁焦虑和自卑症状的
if their frequent arguments with their siblings
风险会变高
fall into two categories,
争吵分为两种
those categories were violations of personal domain
一种是侵犯个人领域的冲突
or conflicts over fairness and equality.
另一种是在公平和平等事情上的冲突
MU assistant professor of psychology science Nicole Campione-Barr
密歇根大学心理科学专业的助理教授Nicole Campione-Barr
found that conflicts over issues of equality and fairness
在她的研究中发现 平等和公平问题上的冲突
are correlated to greater depression one year later, according to her research results.
与一年后加重的抑郁症有关
So is it fair to argue with your brother or sister
所以 还有必要和你的兄弟姐妹争论
about who gets the last cookie?
谁得到最后一块饼干才是公平吗?
It’s a fair argument,
虽然这是合理的争吵
but it’s best not to fight about it now.
但最好现在不要因为它而吵架了
So which habits are making you miserable?
所以 哪些习惯让你痛苦呢?
Now that you know you can change some of your behaviors for the better,
现在你知道你可以改变一些行为 让自己变得更好
will you change your habits?
你会改变你的习惯吗?
Do you often fight with your siblings?
你经常和你的兄弟姐妹吵架吗?
Share with us in the comments
请在评论中与我们分享
and let us know what your favorite TV show
并告诉我们那个
you are disappointed to see come to an end was.
你不愿看到它结束的电视剧
Do you watch to pass time
你看电视剧是为了消磨时间吗?
or did you form a para-social relationship with one of its characters?
你有和电视剧里的人物产生准社会关系吗?
“Harry Potter,” how you will be missed.
人们会多么想念《哈利·波特》啊?
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如果你喜欢这个视频
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别忘了点个赞
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并且转发给你的朋友哦!
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点击下方的通知按钮
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And as always, thanks for watching.
一如既往 感谢观看

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视频概述

视频讲述了6个让你痛苦的习惯及其背后的原因。

听录译者

收集自网络

翻译译者

Audrey

审核员

审核员SF

视频来源

https://www.youtube.com/watch?v=Hzpau7q36cE

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