广州社会组织学院

关于正念(2)| 正念应用的领域

2

Impact of Mindfulness.

正念应用的领域

当正念冥想作为一项传统的东方修行练习在西方变得越来越受欢迎,正念练习常常应用在认知治疗里。研究表明,正念练习在很多领域都很有成效。无论是练习正念,还是接受以正念为基础的认知疗法(MBCT)和压力缓解疗法(MBSR),都被证明对以下的情况很有帮助。


As Eastern practices gain more popularity in the West, mindfulness has been paired with cognitive therapy. Research shows some very promising results in a number of different areas. Practicing mindfulness, mindfulness-based cognitive therapy (MBCT), and mindfulness-based stress reduction (MBSR) have all been found to be helpful with the following concerns.


“1

焦虑障碍


有焦虑障碍的人群,包括广泛性焦虑障碍(GAD),有可能通过正念的干预,大幅度缓解焦虑和抑郁的症状。正念也可以用来减少对未来的焦虑。它可以帮助你从那些让你压力山大的想法中脱离出来,得到休息,大脑可以得到放松的同时,帮助自己在事物上获得新视角。


Anxiety Disorders

People with anxiety disorders, including generalized anxiety disorder (GAD), may experience significant reductions in anxiety and depressive symptoms after a mindfulness-based intervention.1 Mindfulness can also be used to decrease anxiety over the future. It can provide a break from stressful thoughts and allow you to take a mental break and gain perspective, among other things.




“2

抑郁


有一个研究显示,经过正念为基础的治疗干预,那些正体验强烈抑郁情绪后的残余抑郁症状的人减少了症状的发生和反刍(反复思索发生的事件、情绪和后果,陷入循环的想象),一个月后有更显著的效果。


也有研究表示,正念有助于停止压力导致的心理反刍现象;有助于防止人们现在负面情绪里。


Depression

One study showed that people who experienced residual depressive symptoms following a depressive episode experienced a decrease in symptoms and ruminations following a mindfulness-based intervention, with further gains a month later.

Studies also show that mindfulness can be helpful in stopping ruminations over things that cause stress; it helps people keep from dwelling on negative thoughts.


“3

关系问题


有一个研究表明,一个人在人格倾向里如果有更多的正念的品质,往往倾向于在关系中享受更大的满足感,以及可以更结构化地处理关系压力。


另一个研究也发现,练习正念的人在面对冲突时有更少的压力反应以及更好的沟通。两个研究都把正念和关系改善进行了连接。


Relationship Issues

One study found that people who exhibited greater mindfulness as a personality trait tended to enjoy greater satisfaction in relationships and deal with relationship stress more constructively.

The research also found that those who employ mindfulness have a lower stress response during the conflict and that the state of mindfulness was associated with better communication during conflicts. Both studies link mindfulness with relationship well-being.




“4

进食障碍


有一个研究发现以正念为基础的心理干预可以针对进食行为(包括情绪进食和暴饮暴食)进行有效的治疗。


Eating Disorders

One study found that mindfulness-based interventions could be effective for targeting eating behaviors including emotional eating and binge eating.


“5

压力管理


一些研究显示正念不仅可以帮助日常的压力,而且面对慢性病或威胁生命的病症带来更大的压力,也同样有用。例如,有研究发现正念为基础的压力缓解疗法(MBSR)有助于改善乳癌人群的心理健康。


Depression

One study showed that people who experienced residual depressive symptoms following a depressive episode experienced a decrease in symptoms and ruminations following a mindfulness-based intervention, with further gains a month later.

Studies also show that mindfulness can be helpful in stopping ruminations over things that cause stress; it helps people keep from dwelling on negative thoughts.


正念的练习对人们有持续的正面效果,而且练习越多越有裨益。


The practice of mindfulness has been shown to have lasting positive effects with benefits that increase with practice.



How to Become More Mindful in Your Everyday Life.

如何在日常生活里变得更加正念

——Elizabeth Scott

正念的练习,把你所有的注意力和觉察放在当下,可以给心理和生理健康带来很多好处,同样的,对于你生活中的关系也有好处。


在那么多的好处中,练习正念可以:


可以把你从负面的情绪漩涡中拉出来,这些情绪漩涡可能来自于生活中的日常压力、太多不好的情绪状态,或者有情绪反刍(反复思索发生的事件、情绪和后果,陷入循环的想象)的习惯。


当你在体验一些过程时,出现更少的偏差。


帮助你把压力事件放在一个可以思考的层面,建立心理复原力,以达到在未来不会被压力事件所淹没。


The practice of mindfulness—directing all of your attention and awareness to the present—can bring many benefits to your emotional and physical health, as well as to the relationships in your life.


Among its many benefits, practicing everyday mindfulness can:


Pull you out of the negative downward spiral that can be caused by too much daily stress, too many bad moods, or the habit of rumination.


Help you make fewer errors when processing your experiences.


Help you put stressful events into perspective and build resilience so you're less overwhelmed by them in the future.




有很多正念练习是可以在日常生活中轻易实现的,学习“活在当下”是一种生活方式。随着练习,你可以慢慢过上正念式的生活,在生活中对自己在做什么有更多的觉察。


常见的正念练习有:


“1

正念进食

“2

正念化的互动

“3

正念地参与活动

“4

渐进式肌肉放松


And while there are many mindfulness exercises you can practice on a regular basis, learning how to be present in the moment is also a way of life. With practice, you can learn to live a more mindful life that allows you to become more conscious of everything you are doing.


Common mindfulness exercises are:

· Practice Mindful Eating

· Be Mindful in Your Interactions

· Engage in Activities Mindfully

· Progressive muscle relaxation



  • 插画 | Enisaurus

  • 文章转自克拉心理公众号



广州社会组织学院
广州社会组织学院
广州社会组织学院开展社会组织和社会服务有关研究及调研;组织开展社会组织和社会服务有关咨询和评估、培训等;组织开展国内外社会组织交流,促进国内社会组织开展;承接政府职能转移和委托事项。
公众号