How to handle worries (EN) 與情緒分離的方法(CN)

Recently I started a mental health course along with CS course

Turns out there are 2 types of worries

Type I: Worries about a fact or a situation

Type II: Worries about worries and the way they will affect us.

Type II worries are usually more complex, they are triggered by Type I worries and are based on Cognitive Attentional Syndrome (CAS)

1.  A perseverant thinking style (“I need think about my problems, until I find a solution’);
2. Unhelpful hyper-vigilance for threat (‘It is important to look out for signs of danger’); and
3. Counterproductive coping (‘Thinking about my worries helps to reduce them’).

There are 3 ways that we can practice reducing type II worries:

1. Worry postponement—— Instead of worrying through out the day, set a 15mins appointment for you to worry as necessary. Stop worrying at the end of the 15-minute worry period, carry thoughts over to the worry period of the next day, if necessary.
2. ATT (Attention Training Technique) ——

• Selective attention: Attention should be directed to three or four sounds set in the room at the same time for about five minutes.
• Attention switching: Attention should be directed to three or four different sounds inside or outside of the room. Subsequently pay attention to only one of those sounds, and quickly shift focus from one to another for about 5 minutes.
• Divided attention: In the end, attention should be directed to all sounds at the same time. Ideally, this task should be quite difficult.
  

3. Detached Mindfulness——Use Tiger Task: A. Close your eyes, and imagine a tiger. Form the tiger image in your mind. B. Keep observing the tiger for a few minutes, without actively changing it, or trying to stop it from changing. Any changes in the tiger image should only be passively observed.

Mindfulness means having an awareness of thoughts (specifically metacognitive awareness), and the ability to distinguish a negative thought from a subsequent worry or rumination response to that thought.

Detachment means stopping or disconnecting any response to that thought, and eventually experiencing the self as separate from a thought, and as simply an observer of it.

This task shows us how thoughts can have “a life of their own” – they can happen beyond our control and we can passively observe them.

There is also this sushi train metaphor to better describe how one can detach from different emotions: https://youtu.be/tzUoXJVI0wo

And this video to understand the struggle switch:https://youtu.be/rCp1l16GCXI

Hope this post is helpful to you 🙂

資料來源source: https://courses.edx.org/courses/course-v1:CurtinX+TTM2x+1T2020/courseware/3723dd8702e84aca977f22107efed3ca/a61dc3cbd96b4faf9a014e4f93e4c743/?child=first

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最近與CS一起上的心理課程教我認識擔心的情緒，在這邊整理了筆記和你們分享：

原來擔心有兩種類型（l 、ll）

l是擔心一個事實、狀態

ll是擔心「擔心」和還有後來會帶來的影響。

ll通常包括以下三項：

1.不斷思考（越一直想越會找到解決方法吧？）

2.過度懷疑潛在威脅（如果不擔心、小心，壞事發生的機率就會增加）

3.多花時間想擔心的事，就會減少擔心

你的擔心通常是哪種類型呢？

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課程也提出了3個解決方法：
1.與擔心約會——如果在日常生活中常常被擔憂情緒打斷，那麼每天設下15分鐘的固定時間，好好的在那十五分鐘時時間裡狂想。15分鐘一結束就停止，還沒擔心完的就留到明天再繼續。

2.注意力訓練技巧——
=》選擇性專注-
選同一空間裡3～4種聲音，
將專注力放在那3～4種聲音上，持續五分鍾。

=》注意力轉換-
選空間內外的3～4種聲音，
將專注力放在那其中一種聲音上，

然後輪流選擇其他聲音投放專注力，持續五分鍾。

=》注意力分散-

將專注力平均放到所有聲音上，

練習起來應該要是很有挑戰性的，

持續五分鍾。

影片導引：https://youtu.be/cr6bMHfNUCg

3.老虎作業

閉上眼睛，在心中想像一隻老虎

觀察老虎

不要刻意改變老虎，也不要不讓他改變

你的老虎有在動嗎？

有風吹著他的毛嗎？

這個小練習

讓我們學習到我們的思想是有自己的生命的，

配合這個迴轉壽司的比喻：https://youtu.be/tzUoXJVI0wo

我們可以了解到面對情緒我們可以抽離觀察即可。

也或者不打開掙扎開關：https://youtu.be/rCp1l16GCXI

以上的方法希望有幫助到你們

如果還有什麼不清楚的話

我的IGTV有更多的解釋：https://www.instagram.com/tv/CAwk2tEnkWD/?utm_source=ig_web_button_share_sheet

有什麼問題也歡迎留言一起討論呦