【龙腾网】心理学家解释如何停止过度思考
正文翻译
原创翻译：龙腾网 http://www.ltaaa.com 翻译：宛如诗 转载请注明出处
Psychologists Explain How To Stop Overthinking Everything
心理学家解释如何停止过度思考
Overthinking can lead to serious emotional distress and increase your risk of mental health problems
过度思考会导致严重的情绪困扰，并增加你罹患心理健康问题的风险
Thinking about something in endless circles — is exhausting.
在无穷无尽的循环中思考某件事ーー令人筋疲力尽。
While everyone overthinks a few things once in a while, chronic over-thinkers spend most of their waking time ruminating, which puts pressure on themselves. They then mistake that pressure to be stress.
虽然每个人都会时不时地多想一些事情，但长期过度思考的人大部分醒着的时间都在沉思，这给他们自己带来了压力，然后他们把这种压力误认为是应激。
Overthinking can take many forms: endlessly deliberating when making a decision (and then questioning the decision), attempting to read minds, trying to predict the future, reading into the smallest of details, etc.
过度思考可以表现为多种形式：
做决定时无休止的深入思考( 然后质疑决定 ) ，试图读心，试图预测未来，分解最细小的细节，等等。
People who overthink consistently run commentaries in their heads, criticising and picking apart what they said and did yesterday, terrified that they look bad — and fretting about a terrible future that might await them
那些想太多的人总是在脑子里翻来覆去的发表评论，挑剔和批评他们昨天说的和做的，他们害怕自己看起来很糟糕—— 并且担心一个可怕的未来可能会等着他们。
‘What ifs’ and ‘shoulds’ dominate their thinking, as if an invisible jury is sitting in judgement on their lives. And they also agonise over what to post online because they are deeply concerned about how other people will interpret their posts and upxes.
“ 假如”和“应该”主宰了他们的思维，仿佛一个看不见的陪审团正坐在审判他们的生活。
此外，他们还为在网上发布什么内容而苦恼，因为他们非常担心其他人会如何解读他们的帖子和更新。
They don’t sleep well because ruminating and worrying keep them awake at night. “Ruminators repetitively go over events, asking big questions: Why did that happen? What does it mean?” adds Susan Nolen-Hoeksema, the chair of the department of psychology at Yale University and the author of Women Who Think Too Much: How to Break Free of Overthinking and Reclaim Your Life. “But they never find any answers.”
他们睡眠不好是因为反复思考和担忧让他们夜不能寐。
“反刍者反复回顾事件，提出‘重大’问题：为什么会发生这种情况？ 这意味着什么? ”
耶鲁大学心理学系主任、《 想得太多的女人：如何摆脱过度思考和重新开始你的生活》一书的作者苏珊 · 诺伦-胡克塞玛补充道“ 但他们从未找到任何答案。”
Many people overthink because they are scared of the future, and what could potentially go wrong. “Because we feel vulnerable about the future, we keep trying to solve problems in our head,” says David Carbonell, a clinical psychologist and author of “The Worry Trick: How Your Brain Tricks You into Expecting the Worst and What You Can Do About It.”
许多人过度思考是因为他们害怕未来，害怕可能出现的问题。
临床心理学家、《烦恼的把戏 : 你的大脑如何欺骗你去做最坏的打算以及你能做些什么》一书的作者大卫·卡本威尔说，“因为我们对未来感到脆弱，所以我们一直试图在头脑中解决问题。”
Extreme overthinking can easily sap your sense of control over your life. It robs us of active participation in everything around us.
极端的过度思考很容易削弱你对生活的控制感，它剥夺了我们对周围一切事物的积极参与。
“Chronic worriers show an increased incidence of coronary problems and suppressed immune functioning. Dwelling on the past or the future also takes us away from the present, rendering us unable to complete the work currently on our plates. If you ask ruminators how they are feeling, none will say “happy.” Most feel miserable,” says Nicholas Petrie, a senior faculty member at the Center for Creative Leadership.
“ 慢性焦虑症表明冠状动脉问题和免疫功能受抑制的发生率增加，沉湎于过去或未来也会让我们远离现在，使我们无法完成目前摆在我们面前的工作，如果你问反刍者他们感觉如何，没有人会说“高兴”， 大多数人感觉很痛苦”创造性领导力中心高级教员尼古拉斯皮特里表示。
Overthinking can trap the brain in a worry cycle. When ruminating become as natural as breathing, you need to quickly deal with it and find a solution to it.
过度思考会使大脑陷入担忧的循环。
当反刍变得像呼吸一样自然时，你需要迅速处理它并找到解决办法。
“When an unpleasant event puts us in a despondent mood, it’s easier to recall other times when we’ve felt terrible. That can set the stage for a ruminator to work herself into a downward spiral,” writes Amy Maclin of Real Simple.
艾米· 麦克林在《简单生活》一书中写道：“当一件不愉快的事情让我们陷入沮丧的情绪时，我们更容易回忆起其他感觉糟糕的时候，这可能会为反刍者自己进入一个恶性循环创造条件。”
How to defeat this pattern of thinking and win your life back
如何战胜这种思维模式，赢回你的生活
Chronic worrying is not permanent. It’s a mental habit that can be broken. You can train your brain to look at life from a different perspective.
长期的担忧并不是永久的，这是一种可以被打破的精神习惯，你可以训练你的大脑从不同的角度看待生活。
“You can cultivate a little psychological distance by generating other interpretations of the situation, which makes your negative thoughts less believable,” says Bruce Hubbard, the director of the Cognitive Health Group and an adjunct assistant professor of psychology and education at Columbia University. This is called cognitive restructuring.
哥伦比亚大学心理学和教育学兼职助理教授、认知健康组主任布鲁斯 · 哈伯德说： “你可以通过对事物产生其他解释来培养一点心理距离，这会让你的消极想法变得不可信。” 这就是所谓的认知重组。
Ask yourself — What’s the probability that what I’m scared of will actually happen? If the probability is low, what are some more likely outcomes?
问问你自己ーー我害怕的事情实际发生的可能性有多大？
如果可能性很低，那么更有可能的结果是什么呢？
If it’s a problem you keep ruminating about, rephrase the issue to reflect the positive outcome you’re looking for,” suggests Nolen-Hoeksema.
“Instead of “I’m stuck in my career,” tell yourself or better still write, “I want a job where I feel more engaged.” Then make a plan to expand your skills, network, and look for opportunities for a better career.
诺伦 · 何塞马建议：“如果这是一个你一直在反复思考的问题，那么重新表述这个问题，以反映出你正在寻找的积极结果，” “与其说‘我被工作困住了’ ，不如告诉自己，或者最好是这样：‘我想要一份让我感觉更投入的工作。”然后制定一个计划来扩展你的技能，人际关系，并寻找更好的职业机会。
Find a constructive way of processing any worries or negative thoughts, says Honey. “Write your thoughts down in a journal every night before bed or first thing in the morning — they don’t have to be in any order. Do a ‘brain dump’ of everything on your mind onto the page. Sometimes that can afford a sense of relief, ” recommends Honey Langcaster-James, a psychologist.
找到一个有建设性的方法来处理任何的担忧或消极的想法， “每天晚上睡觉前或早上的第一件事就是把你的想法写在日记里ーー它们不需要按任何顺序排列，把你脑子里所有的东西都“从大脑转储”到纸上， 有时候，这可以让人感到轻松。”这是心理学家汉妮詹姆斯的建议。
Recognise your brain is in overdrive or ruminating mode, and then try to snap out of it immediately. Or better still, distract yourself and redirect your attention to something else that requires focus.
认识到你的大脑处于超负荷运转或沉思模式，然后尝试立即摆脱它。
或者更好的做法是，分散自己的注意力，把注意力转移到其他需要集中注意力的事情上。
“If you need to interrupt and replace hundreds of times a day, it will stop fast, probably within a day,” says Dr Margaret Weherenberg, a psychologist and author of The 10 Best-Ever Anxiety Management Techniques. “Even if the switch is simply to return attention to the task at hand, it should be a decision to change ruminative thoughts.”
心理学家、《十大最佳焦虑管理技巧》一书的作者玛格丽特韦赫伦伯格博士表示： “如果你每天打断并替换数百次，这种情况很快就会停止， 即使这种转变仅仅是为了将注意力回到手头的任务上，也应该是一个改变沉思思维的决定。”
It takes practice, but with time, you will be able to easily recognise when you are worrying unnecessarily, and choose instead, to do something in real life rather than spending a lot of time in your head.
这需要练习，但是随着时间的推移，你会很容易意识到你在不必要地担忧，并选择在现实生活中做一些事情，而不是花大量的时间在你的头脑中。
For example, convert, “I can’t believe this happened” to “What can I do to prevent it from happening again?” or convert “I don’t have good friends!” to “What steps could I take to deepen the friendships I have and find new ones?” recommends Ryan Howes, PhD.
例如，将“真不敢相信发生了这样的事 ”转换为“我能做些什么来防止它再次发生? ”
或者将“我没有好朋友! ” 转变为“ 我可以采取哪些步骤来加深我的友谊，并找到新的友谊? ” 瑞安 · 豪斯博士建议。
Don’t get lost in thoughts about what you could have, would have, and should have done differently. Mental stress can seriously impact your quality of life.
不要迷失在你本可以、本应该这类不同的想法中，精神压力会严重影响你的生活质量。
An overactive mind can make life miserable. Learning how to stop spending time in your head is one of the greatest gifts you can give yourself.
过于活跃的头脑会使生活痛苦，学习如何停止在你的头脑中花费时间是你能给自己的最好的礼物之一。
Like all habits, changing your destructive thought patterns can be a challenge, but it’s not impossible. With practice, you can train your brain to perceive things differently and reduce the stress of overthinking.
像所有的习惯一样，改变你破坏性的思维模式可能是一个挑战，但并非不可能。
通过练习，你可以训练你的大脑以不同的方式感知事物，减少过度思考的压力。
If overthinking is ruining your life, and if you think you may be spiralling into depression because of your thoughts, it pays to get professional help.
如果过度思考正在毁掉你的生活，如果你认为你可能会因为自己的思想而陷入抑郁，那么寻求专业帮助是值得的。
评论翻译
原创翻译：龙腾网 http://www.ltaaa.com 翻译：宛如诗 转载请注明出处
Judy Wanjiku
The worst part of overthinking is feeling trapped inside my head with an loud enemy, my thoughts. Part of reconstructing my thought pattern has been to give the rumination a name. I call it Esther. Whenever Esther goes into a frantic monologue of loathing, worry, anxiety and fear, I tell her it is ok. She’s safe. She’s heard. She can go back to rest. I found that fighting Esther was sinking me deeper into the abyss of depression. Esther is my scared shadow child and the only way to survive with her is to validate then let her go. Doing this has reduced her appearances and control of my life. She no longer dominates my thoughts. I’m healing and feeling braver every day.
过度思考的最糟糕的部分就是感觉自己的脑袋被一个大声的敌人——自己的思想——困住了。
重构我的思维模式的一部分，就是给这种反刍起了个名字，我称它为 " Esther "，每当Esther陷入厌恶、担心、焦虑和恐惧的疯狂独白时，我就告诉她没关系，她是安全的，她的想法有人听到了，她可以回去休息了。
我发现和 Esther 的斗争让我更深地陷入了抑郁的深渊，Esther是一个我恐惧的影子，和她一起生存的唯一方法就是附和她，然后让她走，这样做减少了她的出现，也减少了她对我生活的控制，她不再主宰我的思想，我每天都在治愈，感觉自己变得更勇敢。
Joe Barber Sr
Heard it before probably but my late mother used to say to me countless times, as I was a worrier growing (still am to some degree!)
“95% OF THE THINGS, JOSEPH(!), YOU ARE WORRYING ABOUT WILL NEVER HAPPEN…AND THE 5% THAT HAPPEN, WELL, YOU WEREN’T GOING TO STOP IT FROM HAPPENING”. GOD BLESS HER
这些我可能以前听过，我已故的母亲曾经无数次对我说过，因为我在成长过程中是个忧虑者。（在某种程度上现在仍然是！）
"95%的事情，约瑟夫，你所担心的95%的事情永远不会发生........另外5%的事情会发生，但你也无法阻止它的发生。 " 愿上帝保佑她。
Dan Conine
A typical psychologism. We do find answers. That’s why we keep overthinking things. The stress comes when you know how wrong things really are and you can’t change it because nobody else wants to think about it. Ignoring reality to “stop overthinking things” is how religions and marketers (redundant, I know) have managed to enslave the somnambulant masses with plenty of willing civilized participation (“It’s God’s will” “The Invisible Hand”, etc). There’s no such thing, really, as overthinking. It’s just wayyy outclassed by the profits of mediocre underthinking.
典型的心理学主义，我们确实找到了答案，这就是为什么我们总是把事情想得太多，当你知道事情错的离谱，而你又无法改变它，因为没有人愿意去想，压力就来了。
忽视现实来 " 停止过度思考问题 " 是宗教和营销者（我知道这是多余的，我知道）的套路，在大量心甘情愿的文明参与下奴役梦游的大众（"这是上帝的旨意"、"看不见的手 " 等等）。
没有这种事情，真的，不存在什么“过度思考”，它被庸庸碌碌无为的“欠思考”思维方式所带来的的好处所掩盖了。
Natasha Varma
I can resonate with many of these examples as someone who has suffered from anxiety. The key is to manage it not get rid of it. It takes time but rewiring your brain is possible. Hang in there!
作为一个饱受焦虑折磨的人，我对这些例子产生了共鸣，关键是要管理它，而不是摆脱它，这需要时间，但重新连接你的大脑是可能的，坚持就是胜利！
Horst Rainer Imberger
It seems to me that all of this problem emanates from the preoccupation with and the search for authenticity or fulfilment in one’s life
It is with the highly abstract thought, thinking about thinking and perhaps thinking about the product of that thought that the ills of so called ‘overthinking’ take place
If it were impossible to ask the questions of who am I, what do I want to be, how do I become what I should be and what do I do to reach self fulfilment and authenticity?, the problems of positive and hence negative thinking would not arise. Note that the search for the meaning of life is even a higher order question than the questions of who and what I am
It is only because we are consistently taught that authenticity is a virtue and that true happiness-whatever that is- is the realisation of its fulfilment, that this kind of self-questioning about one’s worth emerges and develops.
This this avenue that ‘overthinking’ has the most prominent residence
And unfortunately it is the search for authenticity and all it stands for that forms the poisoned chalice from which one is invited and perhaps is compelled to drink in order to be psychologically and hence socially acceptable
在我看来，所有这些问题似乎都源于对生活中的真实性或满足感的关注和追求。
正是在高度抽象的思考，思考思考，对思维的思考，或许对思维的产物的思考，导致了所谓的过度思考的弊病。
如果不问 "我是谁"、"我想成为什么样的人"、"我怎样才能成为我应该成为什么样的人"、"我怎样做才能达到自我实现和真实性 "等问题，那么，积极思维和消极思维的问题就不会出现，请注意，寻找生命的意义是比 "我是谁 "和 "我是什么 "更高层次的问题。
正是因为我们一直以来被灌输的是，真实是一种美德，而真正的幸福--不管它是什么--就是实现它的实现，是实现它的过程，这种对个人价值的自我质疑才会出现和发展。
不幸的是，对真实性的追求和它所代表的一切成了一个有毒的圣杯，一个人被邀请，也许是被强迫，以达到心理上和社会上的被接受。
Jay Boisseau
I am definitely an overthinker, but I do not think this is the right word to use. Sometimes, thinking through a complex issue or problem is required to come up with the best solution?—?and sometimes the 80–20 rule isn’t good enough. When having the best solution is important, it sometime srequires thinking through it from every angle, over and over in case a new insight comes into view. I think some would label this overthinking, but I think this is more akin to putting in the effort?—?which is not always time or physical energy, but sometimes mental processing. On the other hand, if overthinking refers to overworrying (also guilty), then yes, I can see (from experience) how that leads to unhappiness, wasted time, and potentially depression. I agree with other commenters that mindfulness and gratitude can help, but nothing works better for me than having someone who cares about me hear me out and remind me with proper perspective, and that I have friends who care and provide support when needed. Having a strong, sincere network— and using it?—?helps with overworrying.
我绝对是一个过度思考的人，但我不认为这是一个合适的词。
思考一个复杂的问题需要想出最好的解决方案——有时候80-20法则并不好使。
当获得最好的解决方案很重要的时候，有时候就需要从各个角度反复思考，以备新的见解出现。
我认为有些人会把这种过度思考贴上标签，但我认为这更类似于付出努力ーー不总是时间或体力，还是精神。
另一方面，如果过度思考指的是“过度担忧 ”，那么是的，我可以 ( 从经验上) 看出这会导致不快乐、浪费时间和潜在的抑郁症。
我同意其他评论者的观点，我认为正念和感恩可以帮助我，但是没有什么比拥有一个关心我的人倾听我的心声，用适当的角度提醒我，拥有关心我并在需要时提供支持的朋友更有效了，拥有一个强大、真诚的人际网络ーー并利用它ーー有助于减少过度担忧。
Jakob Krause
My struggle with ruminating has always centered around mistakes, no matter how small or insignificant they were. A misplaced word, dropping the ball in a Rugby match, or even an awkward gulp in a conversation could leave me paralyzed, locked in an unchangeable moment for days. It is a difficult thing to recognize in myself, and a savage thing to resist and suppress. Yet, not impossible.
A couple of years back I began to ground myself by focusing on my surroundings: the texture of the rug beneath my feet, the sound of crickets in the yard, the bite of winter air. I was surprised by the depth of comfort this act gave me. Mental self-battles that once would last for hours on end could then be overcome in mere minutes.
It is easy in our modern age to be blind to the real world, the living world, around us. I have found that choosing to focus on the miracle of “now” gives me great courage in overcoming the curse of “then.”
One of my favorite characters from Star Wars put it best, “Your focus determines your reality.”
我与反刍的斗争总是围绕着错误展开，不管这些错误是多么的微小或微不足道。
一个错别字，在橄榄球比赛中丢球，甚至是生活中一次尴尬的交谈，都可能让我陷入瘫痪，被锁闭在一个无法改变的时刻里好几天。
Dreamgarage
Overthinking can lead to depression. Overthinking is the thing we all should avoid. Overthinking increases stress in the mind. Engage yourself in the work and do meditation if you are suffering from this problem.
过度思考会导致抑郁，我们都应该避免想太多，过度思考会增加大脑的压力，如果你正遭受这个问题的困扰，让自己投入到工作中去，并进行冥想。
