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Psychologists Explain How To Stop Overthinking Everything

心理學(xué)家解釋如何停止過度思考

Overthinking can lead to serious emotional distress and increase your risk of mental health problems

過度思考會導(dǎo)致嚴(yán)重的情緒困擾，并增加你罹患心理健康問題的風(fēng)險

Thinking about something in endless circles — is exhausting.

在無窮無盡的循環(huán)中思考某件事ーー令人筋疲力盡。

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.

雖然每個人都會時不時地多想一些事情，但長期過度思考的人大部分醒著的時間都在沉思，這給他們自己帶來了壓力，然后他們把這種壓力誤認(rèn)為是應(yīng)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.

過度思考可以表現(xiàn)為多種形式：
做決定時無休止的深入思考( 然后質(zhì)疑決定 ) ，試圖讀心，試圖預(yù)測未來，分解最細(xì)小的細(xì)節(jié)，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

那些想太多的人總是在腦子里翻來覆去的發(fā)表評論，挑剔和批評他們昨天說的和做的，他們害怕自己看起來很糟糕—— 并且擔(dān)心一個可怕的未來可能會等著他們。

‘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“應(yīng)該”主宰了他們的思維，仿佛一個看不見的陪審團(tuán)正坐在審判他們的生活。?
此外，他們還為在網(wǎng)上發(fā)布什么內(nèi)容而苦惱，因為他們非常擔(dān)心其他人會如何解讀他們的帖子和更新。

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.”

他們睡眠不好是因為反復(fù)思考和擔(dān)憂讓他們夜不能寐。
“反芻者反復(fù)回顧事件，提出‘重大’問題：為什么會發(fā)生這種情況？ 這意味著什么? ”?
耶魯大學(xué)心理學(xué)系主任、《 想得太多的女人：如何擺脫過度思考和重新開始你的生活》一書的作者蘇珊 · 諾倫-胡克塞瑪補(bǔ)充道“ 但他們從未找到任何答案。”

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.”

許多人過度思考是因為他們害怕未來，害怕可能出現(xiàn)的問題。?
臨床心理學(xué)家、《煩惱的把戲 : 你的大腦如何欺騙你去做最壞的打算以及你能做些什么》一書的作者大衛(wèi)·卡本威爾說，“因為我們對未來感到脆弱，所以我們一直試圖在頭腦中解決問題?！?br/>
Extreme overthinking can easily sap your sense of control over your life. It robs us of active participation in everything around us.

極端的過度思考很容易削弱你對生活的控制感，它剝奪了我們對周圍一切事物的積極參與。

“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.

“ 慢性焦慮癥表明冠狀動脈問題和免疫功能受抑制的發(fā)生率增加，沉湎于過去或未來也會讓我們遠(yuǎn)離現(xiàn)在，使我們無法完成目前擺在我們面前的工作，如果你問反芻者他們感覺如何，沒有人會說“高興”， 大多數(shù)人感覺很痛苦”創(chuàng)造性領(lǐng)導(dǎo)力中心高級教員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.

過度思考會使大腦陷入擔(dān)憂的循環(huán)。
當(dāng)反芻變得像呼吸一樣自然時，你需要迅速處理它并找到解決辦法。

“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· 麥克林在《簡單生活》一書中寫道：“當(dāng)一件不愉快的事情讓我們陷入沮喪的情緒時，我們更容易回憶起其他感覺糟糕的時候，這可能會為反芻者自己進(jìn)入一個惡性循環(huán)創(chuàng)造條件?！?br/>
How to defeat this pattern of thinking and win your life back

如何戰(zhàn)勝這種思維模式，贏回你的生活

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.

長期的擔(dān)憂并不是永久的，這是一種可以被打破的精神習(xí)慣，你可以訓(xùn)練你的大腦從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.

哥倫比亞大學(xué)心理學(xué)和教育學(xué)兼職助理教授、認(rèn)知健康組主任布魯斯 · 哈伯德說： “你可以通過對事物產(chǎn)生其他解釋來培養(yǎng)一點心理距離，這會讓你的消極想法變得不可信?！?這就是所謂的認(rèn)知重組。

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?

問問你自己ーー我害怕的事情實際發(fā)生的可能性有多大？?
如果可能性很低，那么更有可能的結(jié)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.

諾倫 · 何塞馬建議：“如果這是一個你一直在反復(fù)思考的問題，那么重新表述這個問題，以反映出你正在尋找的積極結(jié)果，” “與其說‘我被工作困住了’ ，不如告訴自己，或者最好是這樣：‘我想要一份讓我感覺更投入的工作?！比缓笾贫ㄒ粋€計劃來擴(kuò)展你的技能，人際關(guān)系，并尋找更好的職業(yè)機(jī)會。

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.

找到一個有建設(shè)性的方法來處理任何的擔(dān)憂或消極的想法， “每天晚上睡覺前或早上的第一件事就是把你的想法寫在日記里ーー它們不需要按任何順序排列，把你腦子里所有的東西都“從大腦轉(zhuǎn)儲”到紙上， 有時候，這可以讓人感到輕松。”這是心理學(xué)家漢妮詹姆斯的建議。

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.

認(rèn)識到你的大腦處于超負(fù)荷運轉(zhuǎn)或沉思模式，然后嘗試立即擺脫它。?
或者更好的做法是，分散自己的注意力，把注意力轉(zhuǎn)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.”

心理學(xué)家、《十大最佳焦慮管理技巧》一書的作者瑪格麗特韋赫倫伯格博士表示： “如果你每天打斷并替換數(shù)百次，這種情況很快就會停止， 即使這種轉(zhuǎn)變僅僅是為了將注意力回到手頭的任務(wù)上，也應(yīng)該是一個改變沉思思維的決定。”

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.

這需要練習(xí)，但是隨著時間的推移，你會很容易意識到你在不必要地?fù)?dān)憂，并選擇在現(xiàn)實生活中做一些事情，而不是花大量的時間在你的頭腦中。

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，將“真不敢相信發(fā)生了這樣的事 ”轉(zhuǎn)換為“我能做些什么來防止它再次發(fā)生? ”?
或者將“我沒有好朋友! ” 轉(zhuǎn)變?yōu)椤?我可以采取哪些步驟來加深我的友誼，并找到新的友誼? ” 瑞安 · 豪斯博士建議。

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、本應(yīng)該這類不同的想法中，精神壓力會嚴(yán)重影響你的生活質(zhì)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.

過于活躍的頭腦會使生活痛苦，學(xué)習(xí)如何停止在你的頭腦中花費時間是你能給自己的最好的禮物之一。

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.

像所有的習(xí)慣一樣，改變你破壞性的思維模式可能是一個挑戰(zhàn)，但并非不可能。?
通過練習(xí)，你可以訓(xùn)練你的大腦以不同的方式感知事物，減少過度思考的壓力。

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.

如果過度思考正在毀掉你的生活，如果你認(rèn)為你可能會因為自己的思想而陷入抑郁，那么尋求專業(yè)幫助是值得的。

評論翻譯
原創(chuàng)翻譯：龍騰網(wǎng) http://www.ltaaa.com 翻譯：宛如詩 轉(zhuǎn)載請注明出處

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.

過度思考的最糟糕的部分就是感覺自己的腦袋被一個大聲的敵人——自己的思想——困住了。
重構(gòu)我的思維模式的一部分，就是給這種反芻起了個名字，我稱它為 " Esther "，每當(dāng)Esther陷入?yún)拹骸?dān)心、焦慮和恐懼的瘋狂獨白時，我就告訴她沒關(guān)系，她是安全的，她的想法有人聽到了，她可以回去休息了。
我發(fā)現(xiàn)和 Esther 的斗爭讓我更深地陷入了抑郁的深淵，Esther是一個我恐懼的影子，和她一起生存的唯一方法就是附和她，然后讓她走，這樣做減少了她的出現(xiàn)，也減少了她對我生活的控制，她不再主宰我的思想，我每天都在治愈，感覺自己變得更勇敢。

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

這些我可能以前聽過，我已故的母親曾經(jīng)無數(shù)次對我說過，因為我在成長過程中是個憂慮者。（在某種程度上現(xiàn)在仍然是?。?br/>"95%的事情，約瑟夫，你所擔(dān)心的95%的事情永遠(yuǎn)不會發(fā)生........另外5%的事情會發(fā)生，但你也無法阻止它的發(fā)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.

典型的心理學(xué)主義，我們確實找到了答案，這就是為什么我們總是把事情想得太多，當(dāng)你知道事情錯的離譜，而你又無法改變它，因為沒有人愿意去想，壓力就來了。
忽視現(xiàn)實來 " 停止過度思考問題 " 是宗教和營銷者（我知道這是多余的，我知道）的套路，在大量心甘情愿的文明參與下奴役夢游的大眾（"這是上帝的旨意"、"看不見的手 " 等等）。
沒有這種事情，真的，不存在什么“過度思考”，它被庸庸碌碌無為的“欠思考”思維方式所帶來的的好處所掩蓋了。

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!

作為一個飽受焦慮折磨的人，我對這些例子產(chǎn)生了共鳴，關(guān)鍵是要管理它，而不是擺脫它，這需要時間，但重新連接你的大腦是可能的，堅持就是勝利！

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

在我看來，所有這些問題似乎都源于對生活中的真實性或滿足感的關(guān)注和追求。
正是在高度抽象的思考，思考思考，對思維的思考，或許對思維的產(chǎn)物的思考，導(dǎo)致了所謂的過度思考的弊病。
如果不問 "我是誰"、"我想成為什么樣的人"、"我怎樣才能成為我應(yīng)該成為什么樣的人"、"我怎樣做才能達(dá)到自我實現(xiàn)和真實性 "等問題，那么，積極思維和消極思維的問題就不會出現(xiàn)，請注意，尋找生命的意義是比 "我是誰 "和 "我是什么 "更高層次的問題。

正是因為我們一直以來被灌輸?shù)氖?，真實是一種美德，而真正的幸福--不管它是什么--就是實現(xiàn)它的實現(xiàn)，是實現(xiàn)它的過程，這種對個人價值的自我質(zhì)疑才會出現(xiàn)和發(fā)展。
不幸的是，對真實性的追求和它所代表的一切成了一個有毒的圣杯，一個人被邀請，也許是被強(qiáng)迫，以達(dá)到心理上和社會上的被接受。

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.

我絕對是一個過度思考的人，但我不認(rèn)為這是一個合適的詞。?
思考一個復(fù)雜的問題需要想出最好的解決方案——有時候80-20法則并不好使。?
當(dāng)獲得最好的解決方案很重要的時候，有時候就需要從各個角度反復(fù)思考，以備新的見解出現(xiàn)。?
我認(rèn)為有些人會把這種過度思考貼上標(biāo)簽，但我認(rèn)為這更類似于付出努力ーー不總是時間或體力，還是精神。?
另一方面，如果過度思考指的是“過度擔(dān)憂 ”，那么是的，我可以 ( 從經(jīng)驗上) 看出這會導(dǎo)致不快樂、浪費時間和潛在的抑郁癥。?
我同意其他評論者的觀點，我認(rèn)為正念和感恩可以幫助我，但是沒有什么比擁有一個關(guān)心我的人傾聽我的心聲，用適當(dāng)?shù)慕嵌忍嵝盐?，擁有關(guān)心我并在需要時提供支持的朋友更有效了，擁有一個強(qiáng)大、真誠的人際網(wǎng)絡(luò)ーー并利用它ーー有助于減少過度擔(dān)憂。

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.”

我與反芻的斗爭總是圍繞著錯誤展開，不管這些錯誤是多么的微小或微不足道。
一個錯別字，在橄欖球比賽中丟球，甚至是生活中一次尷尬的交談，都可能讓我陷入癱瘓，被鎖閉在一個無法改變的時刻里好幾天。

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.

過度思考會導(dǎo)致抑郁，我們都應(yīng)該避免想太多，過度思考會增加大腦的壓力，如果你正遭受這個問題的困擾，讓自己投入到工作中去，并進(jìn)行冥想。