心緒不安，讓紙筆為你排憂(yōu)解難
Putting pen to paper can be very therapeutic when you’re troubled—sitting at a keyboard doesn’t have the same effect as sitting in a quiet spot and getting your thoughts down on paper. You don’t necessarily have to share those thoughts with anyone, although you could decide to show your insightful writing to a counselor or a therapist to help you make sense of what you have discovered about yourself. Here are some life problems that you can make sense of through the power of words:
當(dāng)你心緒不安時(shí)，拿起紙筆寫(xiě)下來(lái)會(huì)非常治愈。坐在鍵盤(pán)前的效果可不如找一個(gè)安靜的地方坐下，把你的想法全部寫(xiě)下來(lái)。你不必和任何人分享這些想法，不過(guò)你也可以把你寫(xiě)下來(lái)的深刻想法給某位顧問(wèn)或治療師看看，讓他們幫你理解你在自己身上發(fā)現(xiàn)的問(wèn)題。當(dāng)你出現(xiàn)下面這些問(wèn)題時(shí)就可以通過(guò)文字的力量來(lái)想清楚。
1. You’re Angry
你感到憤怒
Pick up a pen and write down exactly why you are angry. Now make a decision to let it go. Holding onto the anger doesn’t affect the other person, the company, or the situation one bit: only you can decide when you’ve had enough.
拿起一支筆，寫(xiě)下你究竟為何憤怒。現(xiàn)在做一個(gè)決定，放下這些不快。糾結(jié)于憤怒絲毫不會(huì)對(duì)別人、公司或者這件事產(chǎn)生任何影響：只有你能決定你何時(shí)應(yīng)該解脫。
2. You’re Stressed
你感到有壓力
Start by writing down the words, “I’m feeling stressed” and then go on to describe what that feels like. Your brain needs to get off the cycle of spinning around in circles so you can start focusing on solutions.
一開(kāi)始先寫(xiě)下“我感覺(jué)到有壓力”，然后描述這種感覺(jué)是怎樣的。你的大腦需要從毫無(wú)進(jìn)展的死胡同里擺脫出來(lái)，這樣你才能開(kāi)始專(zhuān)注于解決問(wèn)題。
3. You’re Depressed
你感到沮喪
Journaling can help you document your recovery as you recover from depression. You can look back over time and see that you are making progress, even if you don’t notice that you are feeling better day to day.
當(dāng)你從沮喪中恢復(fù)的時(shí)候，日記可以幫你記錄你的恢復(fù)過(guò)程。你可以回顧過(guò)去，看見(jiàn)自己正在進(jìn)步。哪怕你并沒(méi)有察覺(jué)，其實(shí)你每天都比前一天感覺(jué)更好。
4. You’re Anxious
你感到焦慮
Write down the issue that you are concerned about and its consequences; it can help you put things into perspective, and save the response for when you really need it.
寫(xiě)下你擔(dān)心的事情以及它的后果;這樣有助于你以長(zhǎng)遠(yuǎn)眼光來(lái)看問(wèn)題，把應(yīng)對(duì)措施留給你真正需要的時(shí)候。
5. You’re Confused
你感到困惑
We all get stuck sometimes and have no idea what to do next. Start with what you know and build out from there. You may find that you have more answers (and options) than you originally thought.
有時(shí)候我們都會(huì)遇到瓶頸，不知道接下來(lái)該怎么做。從你知道的開(kāi)始，一點(diǎn)一點(diǎn)想辦法。你也許會(huì)發(fā)現(xiàn)你比原本想象的有更多答案和選擇。
6. You’re Afraid
你感到害怕
Write down exactly what you are afraid of. Let your words shine a light on it and stare it down. Is it something you can control or do something about? Then take action. If not, you may need to decide to let it go, either on your own or with professional help.
寫(xiě)下你到底害怕什么。盯著你寫(xiě)下的文字看，讓恐懼的光芒黯淡下去。這件事你是否可以控制或者做些什么?那么就采取行動(dòng)。如果不能，你也許應(yīng)該決心放下它，不管是依靠你自己還是專(zhuān)業(yè)幫助。
7. You’re Grieving
你感到悲傷
If you have experienced a loss, your grief may come in waves. Write down memories of your loved one, what it feels like to be without him or her, your anger, sadness, or whatever you are feeling on a particular day. The paper is a safe place for you to unload all of those feelings.
如果你失去了什么，你的悲傷也許會(huì)波浪一般襲來(lái)。寫(xiě)下關(guān)于你愛(ài)的人的回憶，沒(méi)有了他或她你是什么感覺(jué)，還有你在特別的某一天的感受，無(wú)論是生氣還是悲傷。這張紙對(duì)你來(lái)說(shuō)是個(gè)安全的地方，可以讓你卸下這些感受。
8. You Feel “Blue”
你感到憂(yōu)郁
On days when you feel out of sorts and can’t seem to get out of a funk, pull out a pad of paper and start writing about it. Some people find it helpful to remind themselves that even the worst day will pass and that things will get better. Another approach is to give yourself a limited time (15-20 minutes) to feel icky and write about it. Then get on with your day in a more positive frame of mind.
當(dāng)你感覺(jué)心情不好，而且好像無(wú)法擺脫這種感覺(jué)時(shí)，拿出一疊紙，開(kāi)始寫(xiě)下你的感覺(jué)。有的人認(rèn)為這能提醒他們，即使最壞的日子也會(huì)過(guò)去，事情都會(huì)好轉(zhuǎn)，這樣很有幫助。另一個(gè)辦法是給自己限定一個(gè)時(shí)間(15-20分鐘)體會(huì)這種糟糕的感覺(jué)，并且寫(xiě)下來(lái)。然后再帶著更加積極的心態(tài)繼續(xù)過(guò)這一天。
9. You’re in Physical Pain
你正在承受身體的疼痛
People who live with chronic pain have a lot on their plate, even at the best of times. Writing about how you feel about the pain can be a good coping strategy, especially if you share what you have written with your health care team. Your doctor wants to know if you are feeling angry, depressed, frustrated, hopeless, etc. Putting pen to paper can also be a distraction from the physical sensations when you are having a challenging time.
那些承受慢性疼痛的人都有些情緒問(wèn)題，哪怕是在情況最好的時(shí)候。寫(xiě)下你對(duì)于疼痛的感覺(jué)是一個(gè)很好的應(yīng)對(duì)辦法，尤其是如果你把你寫(xiě)的東西分享給你的醫(yī)療團(tuán)隊(duì)。你的醫(yī)生想知道你是否有憤怒、沮喪、泄氣、絕望等感覺(jué)。當(dāng)你遭遇疼痛挑戰(zhàn)時(shí)，把感覺(jué)寫(xiě)下來(lái)還能分散身體疼痛的注意力。
10. You’re Struggling with Low Self-esteem
你在和自信心低落作斗爭(zhēng)
If your self-esteem has taken a beating and you’re feeling less than great about yourself, it’s time to do some work to build yourself back up. What would you say to a good friend in your shoes? Think of something positive about yourself and write it down. Then add something else. It doesn’t matter what these statements are; no one is going to see them. They can be sweet or silly. The important thing is that they mean something to you. Save that piece of paper and refer to it whenever you need a boost.
如果你的自信心受到了打擊，而且你對(duì)自己的感覺(jué)不太好，是時(shí)候做點(diǎn)什么讓你復(fù)原了。你會(huì)對(duì)你的秘密好友說(shuō)什么?想想自己積極的一面并且把它寫(xiě)下來(lái)。然后補(bǔ)充一些東西。你怎樣寫(xiě)的不重要，沒(méi)有人會(huì)看到這些。它們可以親切貼心也可以傻里傻氣。重要的在于它們對(duì)你而言有意義。把這張紙保存起來(lái)，當(dāng)你需要加油打氣時(shí)就拿出來(lái)看看。
Writing can be a wonderful way to relieve stress, help you see things clearly, and give yourself a much-needed boost when you need it. Why don’t you make a point of spending some quality time with a pen and some paper today?
書(shū)寫(xiě)對(duì)于減輕壓力、幫你看清問(wèn)題、需要時(shí)給你增加必要的自信是非常有幫助的。你今天為什么不考慮拿起紙和筆寫(xiě)點(diǎn)東西呢?
Putting pen to paper can be very therapeutic when you’re troubled—sitting at a keyboard doesn’t have the same effect as sitting in a quiet spot and getting your thoughts down on paper. You don’t necessarily have to share those thoughts with anyone, although you could decide to show your insightful writing to a counselor or a therapist to help you make sense of what you have discovered about yourself. Here are some life problems that you can make sense of through the power of words:
當(dāng)你心緒不安時(shí)，拿起紙筆寫(xiě)下來(lái)會(huì)非常治愈。坐在鍵盤(pán)前的效果可不如找一個(gè)安靜的地方坐下，把你的想法全部寫(xiě)下來(lái)。你不必和任何人分享這些想法，不過(guò)你也可以把你寫(xiě)下來(lái)的深刻想法給某位顧問(wèn)或治療師看看，讓他們幫你理解你在自己身上發(fā)現(xiàn)的問(wèn)題。當(dāng)你出現(xiàn)下面這些問(wèn)題時(shí)就可以通過(guò)文字的力量來(lái)想清楚。
1. You’re Angry
你感到憤怒
Pick up a pen and write down exactly why you are angry. Now make a decision to let it go. Holding onto the anger doesn’t affect the other person, the company, or the situation one bit: only you can decide when you’ve had enough.
拿起一支筆，寫(xiě)下你究竟為何憤怒。現(xiàn)在做一個(gè)決定，放下這些不快。糾結(jié)于憤怒絲毫不會(huì)對(duì)別人、公司或者這件事產(chǎn)生任何影響：只有你能決定你何時(shí)應(yīng)該解脫。
2. You’re Stressed
你感到有壓力
Start by writing down the words, “I’m feeling stressed” and then go on to describe what that feels like. Your brain needs to get off the cycle of spinning around in circles so you can start focusing on solutions.
一開(kāi)始先寫(xiě)下“我感覺(jué)到有壓力”，然后描述這種感覺(jué)是怎樣的。你的大腦需要從毫無(wú)進(jìn)展的死胡同里擺脫出來(lái)，這樣你才能開(kāi)始專(zhuān)注于解決問(wèn)題。
3. You’re Depressed
你感到沮喪
Journaling can help you document your recovery as you recover from depression. You can look back over time and see that you are making progress, even if you don’t notice that you are feeling better day to day.
當(dāng)你從沮喪中恢復(fù)的時(shí)候，日記可以幫你記錄你的恢復(fù)過(guò)程。你可以回顧過(guò)去，看見(jiàn)自己正在進(jìn)步。哪怕你并沒(méi)有察覺(jué)，其實(shí)你每天都比前一天感覺(jué)更好。
4. You’re Anxious
你感到焦慮
Write down the issue that you are concerned about and its consequences; it can help you put things into perspective, and save the response for when you really need it.
寫(xiě)下你擔(dān)心的事情以及它的后果;這樣有助于你以長(zhǎng)遠(yuǎn)眼光來(lái)看問(wèn)題，把應(yīng)對(duì)措施留給你真正需要的時(shí)候。
5. You’re Confused
你感到困惑
We all get stuck sometimes and have no idea what to do next. Start with what you know and build out from there. You may find that you have more answers (and options) than you originally thought.
有時(shí)候我們都會(huì)遇到瓶頸，不知道接下來(lái)該怎么做。從你知道的開(kāi)始，一點(diǎn)一點(diǎn)想辦法。你也許會(huì)發(fā)現(xiàn)你比原本想象的有更多答案和選擇。
6. You’re Afraid
你感到害怕
Write down exactly what you are afraid of. Let your words shine a light on it and stare it down. Is it something you can control or do something about? Then take action. If not, you may need to decide to let it go, either on your own or with professional help.
寫(xiě)下你到底害怕什么。盯著你寫(xiě)下的文字看，讓恐懼的光芒黯淡下去。這件事你是否可以控制或者做些什么?那么就采取行動(dòng)。如果不能，你也許應(yīng)該決心放下它，不管是依靠你自己還是專(zhuān)業(yè)幫助。
7. You’re Grieving
你感到悲傷
If you have experienced a loss, your grief may come in waves. Write down memories of your loved one, what it feels like to be without him or her, your anger, sadness, or whatever you are feeling on a particular day. The paper is a safe place for you to unload all of those feelings.
如果你失去了什么，你的悲傷也許會(huì)波浪一般襲來(lái)。寫(xiě)下關(guān)于你愛(ài)的人的回憶，沒(méi)有了他或她你是什么感覺(jué)，還有你在特別的某一天的感受，無(wú)論是生氣還是悲傷。這張紙對(duì)你來(lái)說(shuō)是個(gè)安全的地方，可以讓你卸下這些感受。
8. You Feel “Blue”
你感到憂(yōu)郁
On days when you feel out of sorts and can’t seem to get out of a funk, pull out a pad of paper and start writing about it. Some people find it helpful to remind themselves that even the worst day will pass and that things will get better. Another approach is to give yourself a limited time (15-20 minutes) to feel icky and write about it. Then get on with your day in a more positive frame of mind.
當(dāng)你感覺(jué)心情不好，而且好像無(wú)法擺脫這種感覺(jué)時(shí)，拿出一疊紙，開(kāi)始寫(xiě)下你的感覺(jué)。有的人認(rèn)為這能提醒他們，即使最壞的日子也會(huì)過(guò)去，事情都會(huì)好轉(zhuǎn)，這樣很有幫助。另一個(gè)辦法是給自己限定一個(gè)時(shí)間(15-20分鐘)體會(huì)這種糟糕的感覺(jué)，并且寫(xiě)下來(lái)。然后再帶著更加積極的心態(tài)繼續(xù)過(guò)這一天。
9. You’re in Physical Pain
你正在承受身體的疼痛
People who live with chronic pain have a lot on their plate, even at the best of times. Writing about how you feel about the pain can be a good coping strategy, especially if you share what you have written with your health care team. Your doctor wants to know if you are feeling angry, depressed, frustrated, hopeless, etc. Putting pen to paper can also be a distraction from the physical sensations when you are having a challenging time.
那些承受慢性疼痛的人都有些情緒問(wèn)題，哪怕是在情況最好的時(shí)候。寫(xiě)下你對(duì)于疼痛的感覺(jué)是一個(gè)很好的應(yīng)對(duì)辦法，尤其是如果你把你寫(xiě)的東西分享給你的醫(yī)療團(tuán)隊(duì)。你的醫(yī)生想知道你是否有憤怒、沮喪、泄氣、絕望等感覺(jué)。當(dāng)你遭遇疼痛挑戰(zhàn)時(shí)，把感覺(jué)寫(xiě)下來(lái)還能分散身體疼痛的注意力。
10. You’re Struggling with Low Self-esteem
你在和自信心低落作斗爭(zhēng)
If your self-esteem has taken a beating and you’re feeling less than great about yourself, it’s time to do some work to build yourself back up. What would you say to a good friend in your shoes? Think of something positive about yourself and write it down. Then add something else. It doesn’t matter what these statements are; no one is going to see them. They can be sweet or silly. The important thing is that they mean something to you. Save that piece of paper and refer to it whenever you need a boost.
如果你的自信心受到了打擊，而且你對(duì)自己的感覺(jué)不太好，是時(shí)候做點(diǎn)什么讓你復(fù)原了。你會(huì)對(duì)你的秘密好友說(shuō)什么?想想自己積極的一面并且把它寫(xiě)下來(lái)。然后補(bǔ)充一些東西。你怎樣寫(xiě)的不重要，沒(méi)有人會(huì)看到這些。它們可以親切貼心也可以傻里傻氣。重要的在于它們對(duì)你而言有意義。把這張紙保存起來(lái)，當(dāng)你需要加油打氣時(shí)就拿出來(lái)看看。
Writing can be a wonderful way to relieve stress, help you see things clearly, and give yourself a much-needed boost when you need it. Why don’t you make a point of spending some quality time with a pen and some paper today?
書(shū)寫(xiě)對(duì)于減輕壓力、幫你看清問(wèn)題、需要時(shí)給你增加必要的自信是非常有幫助的。你今天為什么不考慮拿起紙和筆寫(xiě)點(diǎn)東西呢?
