[20180626] 兩個掌握自身情緒的技巧

Try these two smart techniques to help you master your emotions

by Lisa Feldman Barrett @Ideas.ted.com

美國東北大學 (Northeastern University) 神經學家 Lisa Feldman Barrett 的研究指出,由於情緒是大腦所產生,我們可以利用以下兩個技巧來訓練大腦,提升對自身情緒的掌控力:

  1. 更細化分類情緒 (emotional granularity): 學會準確的詳細分類自己的情緒,有助於心理健康和在情緒影響下做出正確的決定
  2. 重新分類情緒 (recategorizing): 使用不同的角度看待情緒,例如將焦慮情緒理解爲自己對這件事情很興奮,就能降低傳統上焦慮帶來的副作用。

本文章截取自 Barret 的書 <How Emotions Are Made: The Secret Life of the Brain>。

學習細化分類情緒最簡單的方法就是學會新的形容情緒的詞:

Perhaps the easiest way to gain concepts is to learn new words. You’ve probably never thought about learning words as a path to greater emotional health, but it follows directly from the neuroscience of construction. Words seed your concepts, concepts drive your predictions, predictions regulate your body budget (which is how your brain anticipates and fulfills your body’s energy needs), and your body budget determines how you feel.

研究顯示細化分類情緒有實際的效果:

People who exhibit higher emotional granularity go to the doctor less frequently, use medication less frequently, and spend fewer days hospitalized for illness. This is not magic; it’s what happens when you leverage the porous boundary between the social and the physical.

其實心理治療或 “人生導師” 做的也是一樣的事,幫助你重新檢視棘手的情況:

If all this introspection sounds unnecessary, realize that people pay good money to therapists and life coaches for exactly this purpose: To help them reframe situations.

能夠細化分類情緒之後,你也就更能夠重新分類情緒:

Anytime you feel miserable, it’s because you are experiencing an unpleasant effect due to physical sensations. Your brain will try to predict causes for those sensations, and the more concepts you know and the more instances you can construct, the more effectively you can recategorize to manage your emotions and regulate your behavior.

重新分類情緒也有研究表明具體的正面效果:

Recategorization of this kind can bring tangible benefits. People who recategorize anxiety as excitement show positive effects, with better performance and fewer classic symptoms of anxiety when speaking in public and when singing karaoke.

Barret 的 Ted 演講:

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