现代社会生活节奏快，各方面压力都很大。有时候我们很容易会被一些负面想法影响，这些负面情绪是怎么影响我们的？怎么可以更好地摆脱它们？不妨看看下面这个小视频学习一些小技巧。
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Are you tired of negative thoughts? Always thinking of your imperfections? Constantly thinking something will go wrong? That no one loves you? Losing your mind over criticism? Spending hours telling yourself how worthless you are? And comparing your life to others? Are you missing out on opportunities? Due to your pessimistic thoughtsis your life spiraling down due to this?
你是否会因为消极的想法而感到疲惫呢？是否总是在思考你不完美的地方呢？是不是常担心事态恶化呢？比如，没有人喜欢你呀？是否会在批评中逐渐发狂？一直说自己是个毫无价值的、无用的废材？并将自己与他人的生活作比较？你是否会因悲观的想法而错失良机？是因为你的生活深陷在漩涡之中吗？
Today, I would like to explain from a psychology point of view, how negative thinking affects you.
今天，我想从心理学的角度来解释，消极想法是如何影响你的。
How negative thinking affects you, when you think pessimistically all the time your brain slows down and decreases activity in the cerebellum. When the cerebellum slows down, you will have difficulties solving problems.
当你总是消极思考时，你的大脑的运作会变慢，并且降低你小脑的活跃度。当小脑运作变慢时,你将在解决问题上产生困难。
Another area that becomes affected is the frontal lobe. Because it decides what is important, according to what you pay most attention to. Therefore more neurons will be created to support your negativity. The thalamus also perceives your negative thinking.
另一个受影响的区域是大脑额叶，它会根据你关注的是什么而决定什么是最重要的。因此，将会有更多的神经元来支持你的消极情绪。丘脑也会感知到你的消极想法。
The problem is that the thalamus can not differentiate negative thoughts from danger. Increasing your blood pressure and affecting your mood when stress is produced from overthinking. It can increase your chances to develop mental illnesses like depression anxiety and personality disorders. Not only that but it can also affect our health in ways such as headaches, digestive problems, weight gain, muscle and jaw tension, decreased sex drive, back pain, fatigue, lowering the immune system and affecting blood sugar.
问题就在于丘脑它无法分辨消极想法与危险之间的区别。升高你的血压，并影响你的心情。当你想太多时，压力油然而生，它会增加你患精神疾病的可能性。如抑郁症、焦虑症和人格缺陷。不仅如此，它还会影响我们的身体健康，例如头痛、消化问题、增重、肌肉和下颌紧绷、性欲、减退背痛、疲劳、降低自身免疫并且还会影响血糖。
But don not worry! Thankfully the brain has the capacity to rewire through training. This can be done by replacing negative thoughts with positive ones. This is easier said than done. It will take practice and lots of patience to control your pessimistic thinking.
但是别担心，幸运的是，大脑可以通过训练拥有自我修复的能力。可以用积极的想法来取代消极的想法。说起来容易做起来难，这需要大量的练习与耐心去控制你的那些消极想法。
01.Notice your body language.
留意你的身体语言
Are you grinding your teeth? Are your muscles and shoulders tense? Do you have back and neck pain? Are your hands relaxed or in a fist? Are you frowning?
你睡觉时候是否会磨牙？你的肩部和肌肉是否紧张？你有背部和颈部疼痛吗？你的双手是放松的还是握成了拳头？你是否会皱眉头？
This is important because your body can tell you a lot about your mental state. Relax your body and then you can calm your mind.
这很重要，因为你的身体会告诉你,关于你精神状态的很多信息。身体放松，然后你的内心也会随之放松下来。
02.Use affirmations.
学会自我肯定
Affirmations are statements that you tell yourself to motivate and influence your mind and body. You can look these up online or buy a daily affirmation book and read one repeating it throughout the day.
自我肯定是你对自己说一些能激励和影响自己身体状态的话语。你可以在网上查阅或是买一本每日自我肯定的书，然后读其中一个，并一整天都重复它。
Examples of these are: I am filled with positive thoughts. I welcome positivity in my life. Today is a new day a new opportunity. I forgive myself for past mistakes.
例子有：我充满着积极的想法。我对生活中的积极性表示欢迎。今天是崭新的一天，充满新的机会。我原谅自己以前的过错。
03.Mindfulness.
冥想
Be conscious of your thoughts, witness them and give them names or physical appearances. Then say no and let them go. This trick helped me immensely, because I could identify negative thoughts through observation. I noticed how they were making me feel and by giving them names I was able to let them go.
集中注意力在你的想法上，见证它们，并依据样子给它们取名字。然后对它们说NO，让它们走。这小技巧对我有很大的帮助，因为我可以通过观察来识别消极的想法，我会注意到它们刚才带给我的感受。然后通过给它们的名字让它们离开。
04.Know your triggers.
知道自己的底线
Pay attention to what affects your thinking. Could it be a past situation, a bad relationship. I personally sat down and wrote everything I believed to trigger my negativity and then did something about it. For example I was surrounded by people who get no good to my thinking. So I stayed away from them.
注意是什么影响着你的想法，它可能是一段过往，一段糟糕的亲密关系。我坐下来，并把所有我认为会引发我消极的事情写下来，然后试着去做点什么。例如：我总被一群对我的想法没有任何好处的人包围着，所以，我离他们远远的。
05.Distract yourself.
分散自己的注意力
Watch a movie play a video game watch funny videos go on a hike, basically anything that entertains you. I love Netflix and two-color while I listen to music. The purpose of this is to quiet your mind for a while. Until you and are able to handle your thinking better.
看场电影、玩电子游戏、看搞笑小视频、徒步旅行，做任何能让你觉得开心的事情。我喜欢看碟片，在听音乐时填涂色本。这样做可以让内心变得平静下来，直到你放松下来，并能更好的处理你的想法。
06.Find a trustful person.
找一个能够信任的人
It can be a friend partner teacher or counselor anyone who is willing to listen to you and give you their point of view. I personally have three trustful friends who I can tell what is on my mind. And they will help me think more positively. Because they are seeing my situation from a different point of view.
他可以是朋友、伴侣、家人、老师或者心理咨询师，任何愿意聆听你并给你提出意见的人。我自己有三个能够信任的朋友，我可以告诉他们我内心的想法，然后他们也会积极的思考。因为他们与我立场不同，正所谓的当局者迷，旁观者清。
07.Exercise.
健身
You may hear this all the time, but honestly this has helped diminish my negative thoughts. When you exercise you release endorphins which are chemicals that energize you and moderate your bad thoughts. I go on a walk and jog early in the morning. This boosts me to start my day with apositive mind.
也许你已经听得耳朵都长茧了，但老实说，这确实有助于减少我的消极想法。当你运动时，你会释放内啡呔这种物质，这是一种使你焕发活力，调节你负面想法的化学物质。我在清晨散步、慢跑，这有助于我以积极的心态开始我一天的生活。
08.Self-talk using a mirror.
与镜中的自己对话
This one may be silly, but thanks to it I have the confidence to overcome stressful thoughts. I look at myself in the mirror and tell myself good things like I am beautiful or it will all be okay. I find it powerful to look at myself in the eyes.
这件事听上去也许很蠢，但我还是感激它让我能更自信地去克服压力。我看着镜中的自己，告诉自己一些美好的事，如“我真漂亮啊、一切都会好起来的”。我发现这样与镜中的自己对视很给力。
09.Have a good talk be aware of misreading.
好好聊天，留心不要误读
Misreading any situation could provoke negative thoughts. For example, if you call a friend and they haven't called back, don't draw conclusions. It could be that they are busy or simply not in the mood to talk at that time. I learned this the hard way. The majority of the time, I created situations in my mind that were distorted.
任何情况下误读都会引发消极的想法。例如，如果你给朋友打电话并发现他们没有回电，请不要妄下结论。这也许是他们太忙了，或者那时候实在是没心情和你说话。我好不容易才认识到这一点。在大部分时间里，我的脑袋里充满了被我曲解的想法。
Don't apply your perspectives to someone else. This one is very important. Each of us has different perspectives and ways of handing situations. For example, if you think why did they say that that's something I wouldn't have said. You will only bring negativity into your thoughts.
不要把你的想法应用于他人身上。这是很重要的一点，每个人都有不一样的想法和处理情况的方式。例如，你是否会想他们为什么要说这个啊？我是绝对不会说这些的。如此一来你只会给自己带来消极的想法罢了。
Well I hope these tips can help you as much as they've helped me. Keep in mind that you are thinking won't change quickly. It will take time and discipline. If you feel that your mental health is getting worse due to negative thoughts. Then maybe a counselor or therapist can help you as well.
我希望这些小贴士能够帮到你，就像当初帮我一样。请记住，你的思维不会很快发生改变。这不仅需要时间还需要训练。如果你觉得你的心理健康因消极的想法而变得特别糟糕的话。那么也许一个心理咨询师，或者心理医生能够帮助到你。
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