《一天3分鐘,擺脫憂鬱!》實行「心靈重開機計畫」,擺脫憂鬱情緒
2021年6月11日
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《一天3分鐘,擺脫憂鬱!》實行「心靈重開機計畫」,擺脫憂鬱情緒

Written 誠品香港

你總是常說「沒辦法」、「可是」嗎?出外吃飯幾乎每次都吃同樣的東西?辦公桌很亂,文件雜物都亂放一通?這些微不足道的生活習慣有可能是憂鬱的特徵,悄悄地在發出一個警號。憂鬱總會突然襲來,不自覺地因工作壓力、人際關係或種種問題,慢慢陷入它的陷阱中。但不用擔心,要改善這些焦慮與不安其實並不難,只要你願意去改變,你定能擺脫憂鬱,立即開始「心靈重開機計畫」吧!
 
作者簡介:川本義

因跳槽到大型IT企業而導致憂鬱症病發,陷入臥床不起的狀態,不得不停職一年兩個月。回歸職場後的六年間,依然為憂鬱症所苦,試過各種方法但都失敗。於二○○七年接觸教練式領導,藉此完全走出憂鬱,並因此下定決心成為剋憂鬱專業教練。學習教練式領導、神經語言學、阿德勒心理學與艾瑞克森催眠,開發出應用上述專業知識的剋憂鬱方法。曾在自治團體和股票上市公司擔任心理衛生研修講師,也曾在精神科診所、兒童諮商所與教育委員會擔任諮商窗口,累積了許多經驗,九年來共接受一萬多人諮詢,並予以指導。


什麼是憂鬱?
—其實「憂鬱」並不等於「憂鬱症」。
被問到什麼是憂鬱這個問題時,我們很容易把「憂鬱」和「憂鬱症」劃上等號,而且往往都認為是一件嚴重的事情,但其實憂鬱可以是一種狀態,一種覺得做什麼都提不起勁,心情總是很沮喪的情況。但如果憂鬱狀態一直持續,就會慢慢變成憂鬱症,身體會以不同的方式提醒你必須正視這個問題,如你會經常失眠、頭痛、沒原因地想哭或是無法專心,那就要多注意自己的心靈健康了!
 
此篇章介紹不同的行為和外在反應及其解說,當中有不少有趣的觀點,例如憂鬱的人會經常利用占卜或對吉凶特別迷信,這些都是出於自我肯定感低落,所以對超自然做成依賴。鼓勵大家也試做一下這個自我檢測,看看77項行為有那些是你時常經歷,再了解背後的原因,針對性地擊破憂鬱的主因。
 

心靈重開機計畫」
—請大家以這種輕鬆的方式進行一個半月,等你回過神來,應該會發現意志消沉的情況急遽減少。
 
作者介紹了簡單三步,每天利用3分鐘的時間就可以做到。第一步是「停止」負面思考,把你的意識集中在當下的環境,調整自己的呼吸,利用眼睛、耳朵去感受環境,就算是看看天花板也可以。
 
第二步是「增加」正面思考,作者提議寫30個自己辦得到的事和製作喜歡的人事物清單,在寫的過程會漸漸察覺自己做到的事情其實有很多,只是一直都未發現,再而擊破「自己什麼都辦不到」的既定觀念。
 
最後一步就是「改變」思考習慣,把負面情緒換句話說,變成正面的話,例如「我很懦弱>我很溫柔」,習慣後便會慢慢改變那些悲觀的想法。希望一個半月後你會發現,其實你並不是那麼糟。


會引發憂鬱的三種思考模式
—無法擺脫悲觀狀態的人,總會想要變得樂觀。
 
很多人都會誤以為負面思考很差勁,接下來就會逼自己變得正面一點,認為自己必須樂觀起來。但這種強迫思維不會令你變得樂觀,只會導致焦慮,讓你一直陷入憂鬱的深淵中。在此作者也提出有趣的一點,就是有以上問題的人往往都會讀遍心靈勵志的書籍,讀完後的確有良好的感覺,但卻不能維持很久。
 
沒錯,書能安撫你,令你有「樂觀真好」的感覺,但這種感覺還是要你在日常生活中確實地經歷到,每天累積一點點樂觀的體驗才會變成家常便飯,變得恆久。所以要勉強自己一下子變得樂觀,不如一點一滴地改變。
 
如果你每天也在經歷憂鬱的情緒,常常感到低落的話請不要放棄,只要你仍渴望改變,終有一天你也能克服憂鬱。
 
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《一天3分鐘,擺脫憂鬱!》
作者│ 川本義巳
出版社│ 大好書屋

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