Monthly Archives: August 2018

河流上的飘叶

正念练习:河流上的飘叶(取自“接受与承诺疗法”Acceptance and Commitment therapy)

这是个闭眼练习。首先阅读说明,当你理解了这个练习的过程后,闭上眼睛开始。 (或者你可以使用这篇文章末尾的录音)

想象一下美丽、缓慢流动的溪流。水流过岩石,然后穿过山谷,周围有些大树。偶尔,风吹来,一片一片的叶子落入溪流中,随着河水漂流。想象一下,你正坐在那条小溪旁边,在天气很好的一天,看着河水的流动与树叶的飘落。

现在开始意识到你的想法(思维)。每当一个想法出现在你的头脑中时,想象把它写(或放)在其中一片叶子上。如果你用文字思考,把它们作为文字,轻轻地放在叶子上。如果头脑出现的是图像或画面,就将它们作为图像放在叶子上。目标是留在溪流旁边,让溪流上的树叶继续流动。不要试图让河流流得更快或更慢;不要试图以任何方式改变叶子上出现的东西。如果树叶消失,或者你的思绪飘到了其他地方,那就停下来、注意这发生了,然后再次回到溪流边,把刚刚的想法放到叶子上,让叶子随着河水流走。

(图像的生动或清晰程度无关紧要,只要有这个概念在就可以了– 觉察自己的想法,一旦发现它们就轻轻地放下)

继续进行至少5分钟。如果你现在已经了解说明,请闭上眼睛开始试试。

(练习后继续阅读)

当河流在流动,你也能注意到想法并轻轻地把想法放下时,这就是认知解离 (Cognitive defusion) 的时候。记得头脑本来就是设计来思考的,所以它总是会不断弹出各种想法,你虽然不能控制这点,但你能选择是否对这些想法作出反应,或者选择轻轻地放下它们。如果你认为“我做得不对”、“这个练习对我不起作用”或“我怎么会没有想法”,留意到它们也是你其中的一些想法,后退一步,把它们也放到落叶上。一些其它特别“粘”的想法(比较难以觉察和解离的想法),包括含强烈情绪的想法、比较性的想法等。

这里有两个中文版本的录音:

“河流上的飘叶”录音I

“河流上的飘叶”录音II

(类似的内容,只是前面的指示稍微不同;5-6秒后指示才开始)

多些练习,有问题的话,不妨在这留言。

Mental Problems Relapse Prone Situation

Relapse Prevention plays a big part in treatment of mental disorders. It normally involves two parts, (1) to identify high risk situations, what are the situations that are likely to cause relapse? (2) to prepare of coping plans, what would you do if you find that you are in one of these situations and feeling overwhelming?

Here are some general examples of relapse-prone situations to most commonly seen psychological, mental or psychiatric problems. There are normally some high-risk situations that are specific to each individual and the psychological problem that s/he has.

  • Stress: from any source really, it could be accumulative, or due to single (major) event
  • Negative emotional states, such as anger, anxiety, depression, frustration, and boredom
  • Physical illness: when you don’t feel well physically, your emotions are affected too
  • Social isolation (Very important! Face-to-face social interaction has been found to reduce risk of depression, yes F2F, not through whatsapp or instagram!)
  • Major life transition events (graduating from college, starting a new job, getting a promotion, getting married, becoming a parent, ending a relationship, loss & grief, moving house etc)
  • Going back to the environment that is related to your onset of previous episode(s)
  • Social pressure, interpersonal conflicts (especially for relapse of addictions)

So yes, do pay attention if you are in one or some of those abovementioned situations, and watch out for those early warning signs, including by watching out how your sleep patterns, appetite, mood level and (physical & social) activity level are.