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第二章困于焦虑与担忧前几天我

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邀请了几位新朋友晚上七点来家里

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吃饭我兴致勃勃地想给他们留下

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好印象计划做一道黄油柠檬

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罗非鱼加点黄油挤点柠檬汁放

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进烤箱十分钟搞定对吧六点钟我

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开始动用前额叶皮层来规划

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所有步骤米饭大约需要二十分钟再加上

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冷却时间烤箱需要预热蔬菜烹饪时间

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不长但我得先切好

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所以我决定从切菜开始一切

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看起来都相当简单我拿出砧板

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正准备开始切菜突然意识到我

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的公寓一团糟沙发上散落着

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报纸地板上堆着衣服咖啡桌

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上摆着脏盘子我的朋友

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们从没见过我的住处我

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可不想让他们觉得我是个邋遢

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鬼我得打扫一下没什么大不了的

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对吧我开始像规划晚餐那样

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规划打扫但五秒钟后我意识到我

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还得洗澡和准备糟糕我可以

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先开始做饭但如果朋友们来

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之前我没时间洗澡或打扫怎么办

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我可以先打扫但如果食物没

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准备好怎么办如果朋友们迟到呢

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食物可能会变凉我不断开始

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做一件事然后又改变主意开始

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另一件时钟滴答作响所以每一分钟

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我没有尽可能高效地开始做事就是

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又失去了一分钟最终我浪费了

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二十分钟去担心如何按时完成所有事情

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为此我经历了一整个情绪的过山车

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结果我只迟了十五分钟就完成

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了所有事情这意味着如果没有那些

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担忧我本可以完美地完成一切

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而且在我分心的时候我错过

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了朋友发来的短信他们解释

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说他们会迟到半小时是的这是一个

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关于担忧如何妨碍你生活的愚蠢

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例子但话说回来几乎我们所有

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的担忧在第三方看来都是荒谬的

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很难确切解释你为什么担心某些事情

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但你就是会而这会妨碍

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你的幸福当然我生活中也有更大

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的例子但它们通常遵循相同的

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模式比如研究生毕业时我知道我

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需要找工作但似乎没什么有趣的

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而且我不想被困在一份

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不有趣的工作里我可以去

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大公司工作但那是不是在出卖

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自己我真的会觉得有意义

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吗我可以去初创公司工作但

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如果那太耗时我没有时间玩乐

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怎么办如果它失败了呢也许我

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可以教书但我将来能赚到

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足够的钱养家吗我能在

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哪里找到一份好的教职呢

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也许我可以完全做点别的但

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大家都会觉得我傻浪费了

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这么多时间读博士我预见到

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了所有可能出错的事情每当我

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试图思考未来时心跳就会加速

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只感到不堪重负不去想它

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忽略毕业日益临近的事实反而更

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容易但这显然只会让情况

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变得更糟无论是晚宴还是我

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的整个未来在每种情况下

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我都在预料所有可能出错的

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事情而这让我想到了更多

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可能出错的事情直到我陷入担忧

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焦虑和犹豫不决的循环中感受未来

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的重压压在你身上被困

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在过去所犯的错误和未来

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即将犯的错误之间的短暂时刻

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这种感觉令人不适或许你能理解

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这种感受担忧和焦虑是抑郁症

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的两大症状也是其诱因担忧

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主要由前额叶皮层的几个

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部分与前扣带回之间的

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连接所调节相比之下焦虑则由边缘

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系统内的回路所调节因此你

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没有理由因为感到焦虑或过度担忧而

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对自己感到不安这只是大脑进化

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的副产品幸运的是了解与担忧

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和焦虑相关的大脑回路可以帮助

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你更好地掌控局面你的

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大脑为何会担忧如果我们永远不会

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感到担忧或焦虑那该多好

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但我们的大脑并非如此构造那些

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帮助我们规划解决问题和做出决策

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的神经回路也正是导致我们担忧

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的回路而那些让我们远离危险

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的回路同样也是引发焦虑的回路

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这就像法拉利那些让它驾驶

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起来如此有趣的特性例如大马力

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发动机也正是导致它油耗极高

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的特性并非所有优点都适用于

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一切情况

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做出决定焦虑和担忧是由可能性

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引发的而非确定性事实上许多

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人在拥有更多选择时反而更

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不快乐因为他们有更多需要担心

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的事情1当一切都悬而未决时

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杏仁核会变得更加敏感2因此

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如果你容易担忧请尽可能减少选择

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并迅速做出决定一旦你做出决定

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无论多么微小一切都会开始感觉

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更容易掌控我们将在第6

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章进一步讨论这一点人类之所以

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独特其中一个原因在于我们拥有极其

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发达的前额叶皮层前额叶

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皮层使我们能够解决复杂的

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数学问题组装宜家家具将宇航员送

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上月球以及成功举办晚宴想象一下

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国际象棋对局你如何知道该走哪

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一步你会观察棋盘并在

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脑海中模拟推演你可以移动你

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的马但那样对手可能会吃

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掉你的象尽管这也会

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暴露他或她的王因此你

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应该先移动你的象这样在

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你移动马之后对手就无法吃

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掉它了所有这些思考都发生

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在前额叶皮层中它就

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像一台虚拟现实机器让你能够

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想象未来并预测自己行为的后果

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背外侧前额叶皮层尤其参与

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这类规划而内侧前额叶

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皮层也与情绪相关的杏仁

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核相连在决定你对任何未来

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情景的感受方面尤为重要你在

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想象那么规划与担忧之间有什么

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区别呢答案实际上仅在于内侧

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前额叶皮层和前扣带

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回中情感和自我导向处理的

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程度这些区域对未来潜在情景的

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反应有多强烈规划和解决问题

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都涉及将你自己或其他信息

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投射到未来并评估你对特定

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结果会有何感受担忧具有相同

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的特征但带有更多负面情绪担忧

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会恶化你的情绪而当你

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的情绪更糟时你会更加

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担忧这是一个典型的恶性循环4在

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一项功能性磁共振成像fMRI一种

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观察血流的脑部扫描研究中

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意大利科学家让参与者思考他们生活

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中最令他们担忧的领域他们

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同时观察了焦虑症患者和对照

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组他们发现对照组和焦虑组

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都激活了相同的前额叶和

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边缘系统区域背内侧前额叶

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皮层和前扣带回5

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这表明焦虑症患者与健康人群

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拥有相同的担忧神经回路两组之间

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的差异仅仅在于有焦虑问题的

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人会陷入他们的担忧中无法

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自拔本质上前额叶皮层和

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前扣带回之间的通信回路

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卡在了开启状态当我规划

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晚餐的步骤时我的前额叶

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皮层与边缘系统正在进行交流

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我的前额叶皮层在运行

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未来可能的情景模拟然后询问边缘系统

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看看我对这些情景的感受如何

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第一次当我平静地规划晚餐步骤

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时我的前额叶皮层能够

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轻松筛选和组织所有信息但随后

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我有了一个短暂的念头如果

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我不能按时完成所有事情怎么办这

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让我从果断的规划陷入了

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担忧的循环并进一步滑向焦虑

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我们稍后会讨论焦虑但基本概念

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是当边缘系统过度活跃时就像

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是调高了负面情绪的音量

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在那一刻简单的规划变得更加

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困难因为正常的额叶边缘系统交流

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被边缘系统的叫喊所淹没当

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你情绪低落时前额叶皮层

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能计算出的几乎所有结果都

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带有一丝消极色彩你做出的

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任何选择都感觉会把你引向

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错误的道路你很快就会被

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所有可能发生在你身上的坏事

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所淹没担忧与焦虑的区别1571年

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三十八岁的米歇尔德蒙田退隐到他

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的图书馆塔楼花了接下来的十年时间

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撰写随笔回顾他的一生他写

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道我的生活充满了可怕的

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灾难其中大部分从未发生担忧和焦虑

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都应为用想象的灾难填满

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你的生活而负责担忧和焦虑

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是不同但相关的概念你可以

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有担忧而无焦虑也可以有

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焦虑而无担忧担忧主要是基于

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思考的而焦虑则更多与身体

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成分相关如身体感觉如胃部

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不适或相关行为如回避某种

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情境担忧涉及前额叶皮层及其

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与边缘系统的相互作用特别是前扣

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带回而焦虑仅涉及边缘系统

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主要是杏仁核海马体和下丘脑

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之间的相互作用本质上担忧是在

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思考一个潜在问题而焦虑是在

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感受它关注你能够掌控的事物

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如果未来完全在我们的掌控之中

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或者至少是可预测的那么就

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没有什么可焦虑的了掌控感

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能减少焦虑担忧甚至疼痛7这些

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效果是由背外侧前额叶皮

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层介导的因此增强背外侧活动

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有助于创造向上的螺旋8你可以

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通过简单地更多地关注那些在

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你掌控范围内的事物来实现

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这一点这有助于调节你的

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大脑活动并迅速减轻焦虑无论它们

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之间有何差异担忧和焦虑都

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会妨碍我们过上美好的生活

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当你运用规划和解决问题的

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思维回路去担忧时大脑的那

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部分就无法用于更重要的事情

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比如在工作中表现出色或组织

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一场晚宴它让你无法专注

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于手头的事情常常使与他人

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建立联系变得更加困难最重要的

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是它可能令人筋疲力尽焦虑让大多数

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情况感觉比实际需要的更困难

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从而消耗了你的快乐担忧和焦虑的

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另一个问题是它们常常相互触发如果

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你已经意识到这是一个恶性循环我会

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给你加十分

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为什么你的大脑会感到焦虑正如

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我们上面简要讨论的焦虑依赖于

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恐惧回路的激活这是让我们远离

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危险的同一神经回路恐惧激活身体

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的应激反应使你准备好面对

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危险或逃离危险这由边缘系统

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介导主要发生在杏仁核和下丘脑

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之间的连接中杏仁核负责识别

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危险情况而下丘脑则激活战斗或

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逃跑反应也称为交感神经系统触发皮质醇

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和肾上腺素等应激激素的释放深呼吸

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缓慢地深呼吸吸气然后缓慢呼气实际上

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可以平静交感神经系统并减轻压力如

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第9章更深入讨论的那样

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焦虑和恐惧在大脑和身体中

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激活相同的应激反应但焦虑与

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恐惧有所不同区别在于实际危险与潜在

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危险之间恐惧是对此时此地实际

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危险的反应而焦虑则是对

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可能发生的事件那些可能不可预测

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且你可能无法控制的事件的

254
00:11:29,586 --> 00:11:33,825
担忧换句话说恐惧来自于看到狮子从

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草丛中跳出来并开始向你

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跑来焦虑来自于看到草丛沙沙

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作响并假设那里藏着一头

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狮子焦虑与对危险的预期有关

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这就是为什么有些人完全避开

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草地因为那里可能有一头狮子

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焦虑以与恐惧相同的方式激活

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边缘系统就像你实际看到狮子

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跳出来扑向你一样虽然这

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似乎是不幸的但边缘系统的

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敏感性实际上是其最大的进化优势

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之一追求足够好即可忧虑常常源

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于想要做出完美选择或试图

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最大化一切买二手车时你希望

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它便宜可靠安全性感颜色合适且

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省油不幸的是没有哪个选项

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能在所有这些方面都是最好的

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如果你试图样样都最好你很

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可能会因犹豫不决而瘫痪或对

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自己的选择不满意事实上这种最大

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化已被证明会增加抑郁所以

276
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不要试图做出最惊人的晚餐先

277
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从做一顿好晚餐开始不要

278
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试图成为完美的父母做个好

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父母就行不要试图成为最快乐

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的自己快乐就好虽然前额叶皮层进化来

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处理复杂问题但边缘系统更像

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是一个趋势发现者想法连接者

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和模式识别者每当发生不好的事情比如

284
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被狮子追赶边缘系统会试图找出

285
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导致该事件的一切因素以便未来

286
00:13:03,649 --> 00:13:06,274
能够避免你的大脑通过杏仁核

287
00:13:06,299 --> 00:13:08,424
和海马体之间的交流来实现

288
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这一点由于海马体负责记忆

289
00:13:11,187 --> 00:13:13,611
当不好的事情发生时你的边缘

290
00:13:13,625 --> 00:13:16,361
系统会试图将这件坏事与

291
00:13:16,361 --> 00:13:18,299
你近期记忆中可能预示它的

292
00:13:18,312 --> 00:13:22,062
事物联系起来这样在未来它就

293
00:13:22,062 --> 00:13:24,461
能在坏事发生之前预测到它

294
00:13:25,024 --> 00:13:27,287
想象你是一名棒球投手你

295
00:13:27,287 --> 00:13:28,625
有一顶总是戴着的帽子

296
00:13:28,961 --> 00:13:30,473
然后有一天你没戴那顶帽子

297
00:13:30,899 --> 00:13:33,537
结果输了比赛并感到羞愧你

298
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的边缘系统想要在未来避免

299
00:13:35,524 --> 00:13:38,937
那种感觉于是它注意到嘿我

300
00:13:38,937 --> 00:13:41,437
忘了戴帽子那一定是我输掉比赛

301
00:13:41,437 --> 00:13:43,586
的原因尽管没戴你的幸运

302
00:13:43,586 --> 00:13:45,711
帽可能并不是输掉比赛的原因

303
00:13:46,062 --> 00:13:48,024
但一旦你的边缘系统假设了

304
00:13:48,037 --> 00:13:50,136
一个可能的联系就很难再忘记

305
00:13:50,136 --> 00:13:53,174
它从那时起不戴帽子就

306
00:13:53,174 --> 00:13:55,899
会引发焦虑焦虑并不总是有意识

307
00:13:55,899 --> 00:13:58,486
的思考成分它可以只是一种感觉

308
00:13:58,736 --> 00:14:02,049
比如胃部不适或呼吸急促通常

309
00:14:02,074 --> 00:14:04,473
当你以为自己生病时那实际上

310
00:14:04,500 --> 00:14:07,236
是焦虑的身体表现为什么担忧和

311
00:14:07,250 --> 00:14:10,287
焦虑可以是好事那些忧虑较少或

312
00:14:10,299 --> 00:14:12,537
焦虑感较低的人并非天生就

313
00:14:12,549 --> 00:14:14,524
更优越这也不总是有利的

314
00:14:15,086 --> 00:14:18,299
有时忧虑和焦虑可以是有用的

315
00:14:18,861 --> 00:14:20,961
你的大脑进化成那样是为了

316
00:14:20,961 --> 00:14:23,437
让你活下去忧虑让你深入

317
00:14:23,437 --> 00:14:26,399
思考问题而不是仅仅接受脑海中

318
00:14:26,424 --> 00:14:29,336
浮现的第一个答案而焦虑则有助于

319
00:14:29,361 --> 00:14:31,774
保护你的安全如果你总是等到

320
00:14:31,799 --> 00:14:34,424
身处危险境地时才激活恐惧反应

321
00:14:34,723 --> 00:14:36,625
那你就会陷入很多危险的

322
00:14:36,636 --> 00:14:40,261
情况一百万年前某个早期人类看

323
00:14:40,261 --> 00:14:42,537
着一个洞穴说我想进去看看

324
00:14:43,100 --> 00:14:45,299
他的朋友则更焦虑一些咕哝

325
00:14:45,299 --> 00:14:47,725
着回应我不确定这是个好

326
00:14:47,725 --> 00:14:50,987
主意你猜怎么着第一个人被熊吃

327
00:14:50,987 --> 00:14:53,424
掉了而第二个人就是你

328
00:14:53,424 --> 00:14:57,049
的祖先所以不要因为自己感到焦虑

329
00:14:57,149 --> 00:14:59,875
而过于沮丧你的大脑正试图

330
00:14:59,886 --> 00:15:02,987
帮助你不幸的是你的焦虑

331
00:15:03,011 --> 00:15:05,336
和担忧回路的具体倾向有时会

332
00:15:05,350 --> 00:15:08,211
干扰你获得幸福的能力问题仅

333
00:15:08,211 --> 00:15:11,461
在于这些回路可能激活得太频繁

334
00:15:11,862 --> 00:15:14,475
或者可能相互影响让你陷入困境

335
00:15:15,037 --> 00:15:17,299
幸运的是认识到你的大脑

336
00:15:17,324 --> 00:15:19,737
如何运作是迈向正念和接纳

337
00:15:19,737 --> 00:15:22,424
的关键一步这有助于对抗担忧

338
00:15:22,449 --> 00:15:25,511
和焦虑焦虑的ABC法则

339
00:15:26,100 --> 00:15:28,787
杰里在飞机电梯和高楼里会

340
00:15:28,787 --> 00:15:31,724
感到不安安雅在与陌生人交谈时

341
00:15:31,724 --> 00:15:34,099
会感到不适也不喜欢参加派对

342
00:15:34,662 --> 00:15:36,750
达娜在工作时需要做演示时

343
00:15:36,750 --> 00:15:39,861
会心悸焦虑有许多不同的类型

344
00:15:40,437 --> 00:15:44,236
有社交焦虑表现焦虑甚至还有广泛性

345
00:15:44,250 --> 00:15:46,698
焦虑让你对一切都感到焦虑

346
00:15:47,274 --> 00:15:49,299
但它们都遵循相同的基本模式

347
00:15:49,674 --> 00:15:52,111
记住它就像记住ABC一样简单

348
00:15:52,687 --> 00:15:55,461
10A代表警报你观察到某些

349
00:15:55,461 --> 00:15:59,048
事情似乎不对劲例如我的心跳加速

350
00:15:59,173 --> 00:16:01,461
或那片草丛似乎奇怪地摇晃

351
00:16:02,037 --> 00:16:04,575
根据情况警报由前扣带回

352
00:16:04,899 --> 00:16:08,125
杏仁核甚至海马体介导前扣

353
00:16:08,136 --> 00:16:10,787
带回控制你的注意力旨在发现

354
00:16:10,798 --> 00:16:12,886
问题我们将在下一章详细

355
00:16:12,899 --> 00:16:15,886
讨论杏仁核也准备好检测威胁

356
00:16:15,899 --> 00:16:19,961
情况最后海马体特别擅长察觉不同

357
00:16:19,961 --> 00:16:23,298
情况之间的细微相似之处这些

358
00:16:23,312 --> 00:16:25,399
区域中的任何一个都可能触发

359
00:16:25,412 --> 00:16:28,062
警报然后你的大脑进入模式中

360
00:16:28,062 --> 00:16:31,961
的下一步B代表信念你评估警报

361
00:16:32,075 --> 00:16:33,974
并对刚刚观察到的现象形成

362
00:16:33,986 --> 00:16:37,173
一种信念我心脏病发作了或草丛

363
00:16:37,173 --> 00:16:40,386
里有狮子这些信念通常是潜意识

364
00:16:40,386 --> 00:16:43,798
的你甚至意识不到它们边缘

365
00:16:43,812 --> 00:16:46,375
系统处理无意识的信念而腹内

366
00:16:46,375 --> 00:16:48,423
侧前额叶皮层处理有意识的

367
00:16:48,437 --> 00:16:51,062
信念为了指导你的行为你不

368
00:16:51,062 --> 00:16:53,136
需要一个像哦那片田野很

369
00:16:53,136 --> 00:16:55,986
危险这样的有意识想法心跳加速和

370
00:16:56,000 --> 00:16:58,575
胃部翻腾就足够了接下来发生

371
00:16:58,575 --> 00:17:01,236
的事情将决定这一切是否会

372
00:17:01,250 --> 00:17:05,723
演变成恶性循环避免灾难化思维焦虑

373
00:17:05,750 --> 00:17:08,150
会因设想最坏情况而加剧这

374
00:17:08,150 --> 00:17:11,400
一过程被称为灾难化例如你的朋友

375
00:17:11,423 --> 00:17:14,473
没有立即回电于是你断定他或

376
00:17:14,473 --> 00:17:16,886
她不再喜欢你了它通常始

377
00:17:16,886 --> 00:17:19,186
于一个完全合理的担忧然后通过

378
00:17:19,200 --> 00:17:22,737
一个错误的假设像滚雪球一样失控嗯

379
00:17:23,386 --> 00:17:25,662
你无法控制最初注意到警报但

380
00:17:25,673 --> 00:17:29,250
可以减少其负面影响首先提醒自己

381
00:17:29,362 --> 00:17:32,348
更可能且更好的结果也许

382
00:17:32,362 --> 00:17:35,636
我的朋友现在很忙其次无论

383
00:17:35,662 --> 00:17:38,336
最坏情况是否真的可能发生制定

384
00:17:38,336 --> 00:17:40,836
一个应对计划例如如果我的朋友

385
00:17:40,862 --> 00:17:42,561
三天内不回电我就再打

386
00:17:42,561 --> 00:17:44,723
一次甚至如果我的朋友不再喜欢

387
00:17:44,723 --> 00:17:46,662
我那我就和另一个朋友出去

388
00:17:46,662 --> 00:17:49,862
玩为压力情境规划应对方式可以

389
00:17:49,875 --> 00:17:52,875
增加前额叶去甲肾上腺素并平静

390
00:17:52,900 --> 00:17:55,436
边缘系统帮助你感觉更有掌控

391
00:17:55,436 --> 00:17:58,949
感C代表应对应对是你在

392
00:17:58,973 --> 00:18:01,936
信念之后所做的任何事情你

393
00:18:01,936 --> 00:18:04,973
是深呼吸并告诉自己一切都会好起来吗

394
00:18:05,537 --> 00:18:10,400
还是惊慌失措是的惊慌失措也是一种应对方式

395
00:18:10,961 --> 00:18:13,125
但是虽然它给你一种控制的

396
00:18:13,136 --> 00:18:15,574
表象但它并不是最有效的反应

397
00:18:16,150 --> 00:18:19,311
吃冰淇淋和看电视也不是锻炼

398
00:18:19,336 --> 00:18:21,686
是一种更有效的应对方式打电话

399
00:18:21,686 --> 00:18:24,699
给朋友或平静呼吸也是如此但

400
00:18:24,699 --> 00:18:26,924
如果所有这些有效的应对方式已经

401
00:18:26,924 --> 00:18:29,561
成为你习惯回路的一部分你可能

402
00:18:29,574 --> 00:18:31,924
就不会有焦虑的问题了应对

403
00:18:31,949 --> 00:18:34,186
通常是纹状体的领域它

404
00:18:34,199 --> 00:18:36,487
控制习惯我们将在第4章

405
00:18:36,487 --> 00:18:39,025
中讨论这一点如果你试图

406
00:18:39,037 --> 00:18:41,987
改变你的习惯那么前额叶皮

407
00:18:41,987 --> 00:18:44,112
层就会参与进来我们将在

408
00:18:44,136 --> 00:18:45,799
第8章中讨论这一点

409
00:18:46,362 --> 00:18:48,936
创造一个向上的螺旋来对抗焦虑

410
00:18:48,961 --> 00:18:50,824
或担忧一位同事曾向我

411
00:18:50,836 --> 00:18:52,936
吐露苯二氮䓬类药物对

412
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她的焦虑有多大帮助苯

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二氮䓬类药物是一种增强

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抑制性神经递质GABA并抑制杏仁核

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活动的药物但是也有许多方法可以

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安抚焦虑的边缘系统而无需处方

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事实上你自己的前额叶皮层完全

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有能力安抚杏仁核并创造一种

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向上的螺旋第一步是简单地识别

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你何时感到焦虑或担忧意识到自己

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的情绪状态会激活前额叶皮

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层并使其能够抑制杏仁核

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例如在一项恰如其分地命名为

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将感受转化为言语的功能性

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磁共振成像研究中参与者观看了

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带有情绪面部表情的人物图片可以

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预见的是每位参与者的

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杏仁核都对图片中的情绪

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产生了反应但当他们被要求

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命名这种情绪时腹外侧前额

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叶皮层被激活并减少了

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情绪性杏仁核的反应换句话说有意识地

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识别情绪降低了它们的影响焦虑

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的一个阴险之处在于你可能

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存在问题却浑然不觉许多人只注意

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到身体症状却未意识到这是焦虑

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如果你出现呼吸急促头晕肌肉紧张

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胃部不适胸痛或仅仅是普遍

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的恐惧感这可能是焦虑意识到

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这一点是缓解焦虑的关键

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一步因为你无法解决自己不

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知道存在的问题有趣的是人们

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应对焦虑最常见的方式之一竟是

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为此担忧事实上担忧可以通过增加内

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侧前额叶活动减少杏仁核活动

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来帮助平静边缘系统14这似乎

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有违直觉但它恰恰表明如果

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你感到焦虑采取行动哪怕是担忧

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也比什么都不做要好

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但正如你可能猜到的担忧

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并非最有效的应对机制它让

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你感觉对局面有所掌控尽管这种

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掌控感可能是虚幻的但不幸

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的是它并不能让你摆脱

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螺旋式下降的困境就像冰淇淋

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或威士忌可能让你暂时感觉好些

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但实际上并没有解决问题

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此外我们常常对一件事感到焦虑

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却为另一件事担忧例如当

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我担心能否按时准备好罗非鱼时

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那并不是我焦虑的真正根源我

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的焦虑源于意识到晚餐可能会

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迟到而且我的住处一团糟那是

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警报以及由此产生的信念即我

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的新朋友可能会认为我是

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一个不顾及他人的邋遢鬼从而

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不愿与我为友担忧只是一种

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错误的应对方式而将所有希望

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寄托在一块罗非鱼上难怪我会

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紧张得崩溃活在当下关注正在发生的

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事情不要关注那些没有发生的事情

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专注于当下有助于减少焦虑和担忧

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因为它减少了腹内侧前额

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叶皮层的情绪化自我聚焦

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处理对当下的关注也增加了

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背外侧和腹外侧前额叶

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的活动使这些区域能够安抚杏仁

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核15提高你保持当下的能力

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这种练习被称为正念有助于增强这些

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激活并带来焦虑和担忧的长期

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改善16虽然担忧可以作为一种暂时

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的权宜之计但安抚边缘系统的最佳

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方式是理解潜在的焦虑这通常

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是心理治疗的主要目标之一我们

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将在第12章中详细讨论

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现在你可以这样想如果你正在

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为孩子策划生日派对却对邀请函

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该用哪种纸张而过度纠结

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我几乎可以保证真正的问题并

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不在于纸张也许是你配偶不够

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支持或是你母亲过于挑剔只有你

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自己才能找出答案而你可以通过

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审视自己的感受来做到这一

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点这种自我审视会激活前额叶

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回路从而安抚边缘系统将情绪转化

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为语言无论听起来多么老套实际上

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能重塑你的大脑回路让

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你感觉更好另一个绝佳的解决

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方案是专注于当下因为担忧和

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焦虑是将自己投射到未来的

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产物当你完全沉浸在当下时

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它们并不存在所以请关注此刻

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正在发生的事情如果确实存在对

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你安全的威胁那就去应对

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它但如果只是潜伏在表面之下

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的焦虑那就记下它然后

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继续前进将你的注意力转移到

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当前正在发生的事情上这就

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是为什么佛教僧侣和瑜伽修行者

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练习无评判的觉知即意识到当下

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的过程而不附加情感反应这种

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正念练习从源头上切断了担忧

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和焦虑自从了解了这一切我

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变得更加留意自己的情绪如今举办

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晚宴时我会尝试觉察忧虑或

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焦虑循环的起始迹象不让自己

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为此心烦意乱这只是我的大脑按照

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其设计机制在运作我承认这种

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焦虑根植于比晚宴更深层的

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事物而找出根源会有所帮助但

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通常我只需深呼吸就能切断这种

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情绪提醒自己一切都会顺利即使

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不尽如人意一场搞砸的晚宴也

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绝非世界末日然后我便继续切我

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的西兰花