未登录,请登录后再发表信息
最新评论 (0)
播放视频

正念对于抑郁和焦虑的惊人影响

The extraordinary effect of mindfulness on depression and anxiety | Daniel Goleman

正念对抑郁症的惊人影响
冥想最大的好处之一
One of the strong benefits of meditation
就是能够帮助我们缓解
generally has to do with, you know, the ordinary ways in which
日常生活中抑郁焦虑 带给我们的痛苦
we suffer depression, anxiety, the angst of life.
这逐渐演变成 冥想能使人们更积极乐观
It turns out that meditation generally makes people feel more positively,
减少人们的焦虑感
it helps diminish anxiety,
但当冥想与心理治疗相辅相成时
but it becomes particularly powerful when
会有事半功倍的效果
it’s combined with a psychotherapy.
这种方法通常可以分为两部分
The way this usually done is
正念
with mindfulness on the one hand
和认知治疗
and what’s called cognitive therapy on the other.
正念能让我们将自我感受转向自身经历
Mindfulness allows us to shift our relationship to our experience.
它能防止我们在感受到抑郁焦虑时
Instead of getting sucked into our emotions or our thoughts,
被痛苦压抑所吞没
which is what happens when we’re depressed or anxious,
同时让我们产生 “又是这种感觉”
we see them as “those thoughts again”
或“又是这种感受”的想法
or “those feelings again,”
这样就能减缓痛苦
and that disempowers them.
事实上 加州大学洛杉矶分校的研究表明
There’s actually research at UCLA that shows
如果你能认清你的感受
when you can name that feeling,
比如 “唉 抑郁又来了”
“Oh, I’m feeling depressed again.”
你已经转移了神经系统的活动区域
you have shifted the activity levels neurologically
将大脑中控制抑郁区的活动
in the part of the brain which is depressed
转移到
to the part of the brain which notices
前额皮质中的意识控制区
which is aware—the prefrontal cortex.
这样做可以减轻你的抑郁
And that diminishes the depression
并能强化你理解抑郁
and enhances your ability to be able to understand it
正视抑郁的能力
or to see it as just a feeling.
所以 将正念与认知疗法相结合
So if you combine that ability with cognitive therapy,
可以帮助你与抑郁情绪进行抗争
cognitive therapy helps you talk back to your thoughts.
认知疗法最基本的理念就是
The basic realization in cognitive therapy is
“我不需要始终相信自己的感受”
“I don’t have to believe my thoughts.”
这对慢性抑郁症和慢性焦虑症患者
This is extremely important in people
尤为重要
with chronic anxiety or chronic depression
因为我们的感受才是造成抑郁症和焦虑症的
because it’s our thoughts that trigger the anxiety,
罪魁祸首
that trigger the depression.
典型的抑郁症思维包括
You know, the depressive thoughts are classic;
“我不是个好人” “活着没有任何意义”等等
“ I’m no good; my life is worthless.” whatever it is.
往往是这些想法促成了我们的抑郁
Those thoughts actually make us depressed.
所以 如果你学会了正念认知疗法
So if you use mindfulness-based cognitive therapy
一方面 你会想“唉 又是这种难过的感觉”
on the one hand you can see, “Oh, there’s that thought again.”
另一方面 认知治疗法能让你反抗抑郁的压迫
On the other hand cognitive therapy lets you talk back to that thought,
“我不是一无是处” “我的人生也很精彩”
“ Oh I’m not so worthless, I’ve done some pretty good things in my life;
“我也值得人爱” 诸如此类
there are people who love me,” whatever it may be.
慢慢地 你能够不再被那些抑郁思想控制
You can develop a habit of not letting those thoughts take you over,
而是用自己的真实生活 大声反击
but countering them with actual evidence from your life that says
“那才不是真的呢 我才不信”
“Oh they’re not true. I don’t have to believe them!”
这种方法非常有效
And that is very relieving.
第一个运用正念认知疗法治疗抑郁症的研究
The first study that used mindfulness-based cognitive therapy with depression
其实验结果非常惊人
it was pretty spectacular.
这个实验由牛津大学完成
It was done at Oxford University
实验对象主要是患有重度抑郁症的人群
and it was done with people whose depression is so severe
电疗 药物 都毫无起色
that nothing helps, no medication helps, electric shock doesn’t help
人们一筹莫展
medicine psychiatry doesn’t know what to do.
这些参与者深陷抑郁的沼泽
People get depressed very deeply,
他们的病情反复无常
they recover and then they get depressed again.
实验者对这组人员运用正念认知疗法进行治疗
So with that group they use mindfulness-based cognitive therapy
发现抑郁症患者复发的机率下降了50%
and they found that it cut the rate of relapse (of having depression again) by 50 percent.
如果这是一种药的话
If this were a drug
一些制药公司一定会从中谋取巨额利润
some pharmaceutical company would be making billions of dollars,
但它并不是药物
but it’s not a drug.
它基本是免费的
It’s free basically.
正念认知疗法对抑郁症的治疗很有效果
So mindfulness-based cognitive therapy works very well for depression.
后来更精准的实验研究显示
Better-designed studies afterwards shows that
机率其实小于50%
it wasn’t 50 percent,
但其成效仍十分显著
but still the impact is palpable
它证明正念或其他类的冥想
and it turns out that mindfulness and other meditations,
与认知疗法结合时
particularly combined with cognitive therapy
对抑郁症和焦虑症的治疗与药物治疗一样有效
work just as well for anxiety or depression as the medications do,
而且不会带来任何副作用
but they don’t have those side effects.

发表评论

译制信息
视频概述

将正念与认知疗法结合,可对抑郁症和焦虑症进行相应的治疗,且效果显著。

听录译者

收集自网络

翻译译者

小怂想吃奶酪

审核员

审核员YZ

视频来源

https://www.youtube.com/watch?v=B-A4CzvHCLE

相关推荐