作者介绍:李宇昕 安 伟

当今时代，随着经济格局的变化和社会产业的调整，竞争开始加剧，越来越多的女性开始投入到职场中来,这就在一定程度上限制了女性对于家庭生活的投入，而相应地男性也比以往较多地卷入了家庭角色。

现实生活中的绝大多数人都面临工作家庭冲突的问题，如何平衡好工作和家庭几乎是每一对夫妻都需要解决的世纪难题。

很多人都非常羡慕把工作和家庭都安排得井井有条的人，但在现实生活中这样的人真的存在吗？

著名演员马伊琍就曾在采访中多次被问到这个问题。对此，她发微博说道：“每次采访必被问到‘作为一名女演员和两个孩子的妈妈，你是如何平衡好你的事业和家庭？’特别想知道这个问题是专为女人们设计的吗？下次也请问问男演员们，好想知道他们的答案是什么。”并明确表示不能平衡。

（图源网络）

Part.01 什么是工作家庭冲突

20世纪五、六十年代，Greenhaus和Beutell提出了工作-家庭冲突的概念，并指出工作家庭冲突是由于工作角色和家庭角色对个体的要求不相容而产生的一种角色间的冲突。Frone等人指出, 工作家庭冲突具有双向性,分为工作-家庭冲突 (work-to-family conflict, WFC)和家庭-工作冲突 (family-to-work conflict, FWC)。

工作-家庭冲突是指工作领域的要求对家庭方面的需求产生阻碍,比如说：

你在单位忙碌了一天，挤了好久的地铁或者公共汽车拖着疲惫的身躯回到家，看到TA已经在家,蛮以为TA会做好了饭菜等着你回来吃，结果没有想到，TA开口就是：“家里没菜了，你咋没有顺道买点菜回来？晚上吃啥啊？”听到这话，你内心一股无名之火就开始往上涌……

家庭-工作冲突是指家庭领域的要求对工作方面的需求产生阻碍,比如说：

早上起来，单位有个重要的会等着你去汇报，你着急出门上班。这个时候，听见你的爱人说，“我今天要去见个重要的客户，我没有时间送孩子了，你去送一下孩子。”然后头也不回地就离开了家。

Part.02 工作家庭冲突对婚姻的影响

有研究表明，超过50%的员工存在对工作与生活的界限模糊不清的状况。目前国内外的诸多学者对这一话题进行了广泛的关注和研究。

李超平（2003）通过对医护人员的研究发现，工作家庭冲突与其职业倦怠呈显著正相关。也就是说当医护人员感知到的工作家庭冲突越高，Ta们越容易对工作失去热情，丧失工作兴趣，面对工作感到疲乏、倦怠。

郑颖娴等（2015）通过对北京市228对新婚夫妻的研究表明：夫妻的工作对家庭的冲突都高于家庭对工作的冲突，夫妻感知到的工作压力更大，工作的要求对家庭方面的需求产生了更多的影响。并且工作家庭冲突对婚姻质量有消极的影响(刘浈, 方晓义, 兰菁, 琚晓燕, 郑颖娴, 2020)。

Frone（2000）等研究发现，长时间的工作家庭冲突会促使人们出现抑郁情绪、压力过大，并导致其生理健康水平下降等负面影响。另外，Lallukka（2010）的研究发现工作家庭冲突和个体不健康的生活习惯高度相关，也就是说人们经历的工作家庭冲突越高，通常这些人的生活方式越是不健康，比如说吸烟、酗酒等。

综上所述，工作家庭冲突对于人们的工作和家庭带去了诸多的消极影响，甚至一定程度上改变了人们的生活方式，导致遭遇高工作家庭冲突的个体身体健康水平下降，并造成情绪情感方面的困扰和压力。

如何缓解或消除双职工家庭中由工作家庭冲突所带来的对其婚姻的不良影响，我们可以试试下面的方法。

Part.03 如何减少工作家庭冲突对婚姻造成的负面影响

01 给自己时间缓解压力

首先，我们要意识到，如果你回到家中因伴侣做的某些事而突然发怒，这可能是由于你在今天的工作中积累了一些情绪。同样，如果你的伴侣阴沉着脸回家，带着怒气回答你问的“怎么了？”，你也要意识到，TA可能刚刚经历了一些糟糕的事情。对此，双方可以设置一个防止事态恶化的暗语或者和对方约定类似的事情发生的时候，半小时后再沟通。

想要长久的解决类似的问题，这里有一个绝妙的建议：夫妻可以安排每周周末的下午是一个抱怨的时间，在这个下午，双方可以任意选择舒服的姿势窝在沙发里，抱怨最近发生的任何的麻烦，并设置一些共同遵守的规则，比如：

1. 认真听对方说话、不打断
2. 不对对方作出对错的评价
3. 不对对方的表述作出评判
4. 结束时候给对方一个拥抱

02 及时地给予伴侣支持

越来越多的研究者将夫妻支持看作是婚姻关系的重要预测指标 (Conger，Rueter，& Elder，1999；Pasch & Bradbu，1998)。夫妻支持，是指在婚姻关系中发生的，能够使对方获得帮助，感受到被关爱、被肯定、被重视的支持性行为，包括情感支持 、自尊支持 、信息支持和工具性支持 (Cobb，1976；Wills，et al.，2000)。

01情感支持

当你的伴侣向你抱怨工作的不顺，千万不要敷衍回复TA“没事，大家都这样”或者“要不就辞职吧。”这种“不走心的关心”和“乱指挥”不会让对方更好一些，反而让TA更加难过。或许“发生了什么，和我说说，我们一起看看怎么办”会让对方感到更多支持的力量，亲亲、抱抱会让TA感觉到你愿意和TA一起分担。

02自尊支持

每个人都有自己的优势和劣势。有的伴侣会嘲笑对方的短处，或者事事逞强显示自己的优越，泼冷水、贬低、指责成了夫妻之间最擅长的互动，谈何收获幸福的婚姻呢？每个人都有尊严，维护对方的尊严，增强对方的自信，多给予对方肯定和鼓励，婚姻也会更美满。

03信息支持

帮助伴侣收集工作方面相关的信息，为对方规划一些清单攻略，给出一些建议，这都是给予对方的信息支持，但需要注意的是，这些建议和信息要在对方愿意接受和提出需求的前提下给予，并且要适度和适当，而非以指示和命令的方式。

04工具性支持

当对方遇到困难时，我们可以为对方提供实质上物质、经济的支持或者是知识、技能、方法上的援助，帮助TA解决问题。

03 发现积极的应对方式

研究发现，积极应对方式有助于提高婚姻满意度，而消极应对方式则有损于婚姻满意度。工作家庭冲突与个体的消极应对方式呈正相关，与积极应对方式呈负相关。运用积极的应对方式可以在某种程度上缓解工作家庭冲突。

比如说，家庭中家务活儿一定是两个人的事情，而不是妻子或者丈夫一方的责任。面对不做家务的丈夫，妻子采取指责、抱怨的方法只会让丈夫更加远离厨房、甚至影响两个人的感情；遇上不擅长做家务的妻子，丈夫的嘲笑也不会使得妻子更熟识家务。

这个时候积极的应对方式是一起面对、共同商议。比如说两个人要商量着对家务做适当分工，一起分担家务工作，想办法解决这个难题。另外，在其中一方无法平衡工作和家务活儿时，要告诉配偶，寻求支持和帮助。在两个人实在没有办法更好承担家务的时候，学会向外求助，比如说请一个钟点工。

04 降低对自己和他人的期望

工作家庭冲突的研究很大程度上建立在角色理论的基础之上(Kahn，Wolfe，Quinn，Snoek，＆Rosenthal，1964；Katz& Kahn，1978)。Kahn和Quinn(1970)认为：某种角色包括哪些内容和要求既和他人的期望有关，也和承担这个角色的人自己的价值观相关。

有的人总是期望自己同时把工作和家庭都能兼顾的很好，各方面事情处理完美，可以很好的扮演多种社会角色。但现实往往很难达到，反而让我们陷入焦虑、无力、自责当中。因此，我们可以接受自己并不是无所不能的，接受自己的局限和不完美，降低对自己和他人的期望，在自己能力范围内，尽力承担起工作和家庭的责任就好。

最后，我们还发现有一些国家和地区为了应对工作家庭冲突已经率先作出了一系列举措，从法律条规的角度给职工的话语权注入能量，以便更好地保障职员的家庭生活。

比如法国新劳动法规定“晚上6点后到早上9点之前的非正常工作时间，公司将不允许向员工发送邮件，也不可以向员工打电话”；而荷兰老板对付员工加班的办法更是一绝，可能你正在伏案工作，然后你的办公桌突然间开始上升，你怎么够都够不着……

人生很难两全其美，工作和家庭的冲突难以避免，冲突本身并不是幸福婚姻的杀手，了解它、战胜它，维系长久的幸福婚姻，需要夫妻双方协商合作，共同承担责任，才能奏出和谐乐章。

参考文献
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策 划：方晓义
撰 稿：李宇昕 安 伟
编 辑：李宇昕
美 编：杨婉婷

作者介绍：刘祥宇 张寅冰

在生活中，你也许经历过这样的情况：不知道自己做了什么事情惹到了伴侣，对方一脸的不开心，当你好心询问ta发生了什么事情时，得到的回复却是“没什么“。假如你继续指出ta的情绪“我觉得你有些不开心”后，ta就会更加激烈地否认：“我哪有！”。

这样的情绪表达方式不仅会让一方感到被拒绝，还不利于两个人问题的解决。那为什么有很多人都会像上面的例子里提到的一样，明明有情绪却不愿意讲出来呢？

心理学家将类似的现象称之为情绪表达冲突，即一个人因某种原因不知道如何表达情绪或害怕表达情绪的过程。

一、你有情绪表达冲突问题吗？

心理学家将情绪表达冲突分为三种类型(King & Emmons, 1990)：

第一种类型是，有表达的欲望但努力克制自己不要表达。

这种类型的情绪表达冲突在我们中国人里最为常见。

一方面我们的文化很少鼓励去表达，常常推崇“喜怒不形于色”，因而我们习惯于隐忍，把情绪和情感埋藏在心里，尤其是不好的情绪，更不愿意表达出来，这就有了一种无形的压抑和克制。

另一方面，我们担心把真实的情绪和想法说出来会产生不好的结果(Chen等, 2010)。例如，很多男性会认为如果表达对妻子的不满，就会引起妻子更激烈的愤怒反应，与其这样不如忍着，直到忍无可忍为止。

第二种类型是，表达出来的不是自己真正的情绪或状态。

这类型的情绪表达冲突常常是言语表达能力不足或缺乏表达技巧导致的。我以前就接触过这类情况的朋友，他们在表达自己的内心状态时总是有种“茶壶里煮饺子倒不出”的感觉，有时是支支吾吾说不清楚，有时干脆歪曲了自己的意思，不仅说不中要点，还导致了别人的误解。

当你想说，但总是说不出或者说不准确时，你一面感受到内心翻涌的情绪，另一方面又因为说不出来而焦急，这种冲突令人倍感难受，久而久之，表达的欲望也就消失了。

第三种类型是，表达了出来但却感到了后悔。

不知你有没有类似的体验，当你兴致勃勃地跟自己的恋人吐槽了自己家里的情况，还把对自己父母的不满通通说了出来，你确实感到了倾诉的快感，但说完后，立马又陷入了担忧中：“哎呀，我连这些都跟他说了，他会不会认为我家有问题或者就因此讨厌我的家里人呢？”。

这种表达完却又担心会在将来产生不好的后果时，就会出现这类型的情绪表达冲突。

相同的情况还包括表达以后确实产生了不好的后果。比如，你一时兴起把自己的内心感受告诉了对方，结果对方转头就告诉了其他人，让你产生了一种被利用的感觉或者觉得自己找错了倾诉对象，由此产生后悔情绪。

二、亲密关系中情绪表达冲突有哪些危害？

由于婚姻关系中伴侣的亲密程度高、维系感情的动机强，所以在情绪表达时可能感受到更大的压力，会制约双方的情绪表达，出现情绪表达冲突(King & Emmons, 1990)。

严重的情绪表达冲突不仅会影响自身的身心健康、社会适应能力，也会影响伴侣的身心健康。研究发现，伴侣的情绪表达冲突越强烈，你的身体健康状况就越差、消极情绪越多，你们的婚姻关系越差劲，幸福感也越低(陈丽 & 刘毅, 2012)。

心理研究者Pennebaker认为，缺乏情绪表达不一定不健康，当不表达的同时又有着表达的欲望，才可能导致身心损害(Pennebaker & James, 1985)。

这位研究者是什么意思呢？当情绪表达的少主要是因为没有表达的欲望时，其负面影响就会小很多(Friedman & Booth-Kewley, 1987)。比如，一对很多年的夫妻，他们之间有很深的默契，彼此都很容易发现并理解对方的情绪，这时候他们表达情绪的欲望就会少很多，这种情况下，缺乏表达并没什么危害。

因而，我们最需要注意的是表达欲望被阻碍的情况。

三、如何降低情绪表达冲突？

01 更新老观念

我们中国人总是觉得要多做事少说话，要隐忍克制，这种老观念是需要更新的。事实上，研究发现，个体越认为情绪表达是消极的，情绪表达冲突就越高(陈丽 & 刘毅, 2012)。我们要知道，情绪不是脆弱的表现，而只是我们当下对待事物的感受，不否认才能更好地消化它。

02 提高自尊水平

自我评价越低的人，自我保护倾向越强，他们在情绪表达时就容易过度担忧，从而不愿意进行表达。并且他们在感情中的安全感更低，更关注婚姻关系中可能出现的问题(梁亮&吴明证, 2009)。因而，有必要正确的认识自己，提升自我价值，先让自我感觉好起来。

03 增强对伴侣情绪的容忍度

在亲密关系中，很多人都会期待对方是一个坚强的、情绪稳定的、性格温顺的伴侣，最好能在任何时候保持冷静。然而，这大概只是一个美好的愿望罢了，每个人都是情感的动物，包括你的伴侣，在任何时刻都可能被情绪占领。

假如我们总是用“不允许对方有情绪”的态度对待ta，很容易导致对方过度压抑自己的情绪表达，从而产生冲突，最终影响你们的关系。

04 鼓励男性表达

研究发现，中国男性的情绪表达冲突高于女性。原因可能是我们中国文化更支持女性情绪表达，而不支持男性情绪表达，这使得男性不得不压抑表达的需要(梁亮&吴明证, 2009)。

事实上，这也是性别标签的产物，如果一个男性喜欢表达自己的情绪和情感，八成会被人称之为“妇女之友”，甚至被称为“娘炮”，这种角色刻板印象给男性的表达带来了很大的压力。因而，打破这种旧有的要求，鼓励男性去表达，也许对改善亲密关系会有很大的帮助。

你是否体验过情绪表达冲突呢？如果你的伴侣存在情绪表达冲突，记得把这篇文章转发给他哦~

策 划：方晓义
撰 稿：刘祥宇，张寅冰
编 辑：李宇昕
美 编：崔 琪

Key Takeaways/概述

Events such as the COVID-19 pandemic can lead to collective trauma or long-term psychological effects that are shared by a large group of people.
像新冠疫情之类的事件会导致集体创伤，即对大规模群体共同产生长期心理影响。

Collective trauma can be caused by events such as war, natural disasters, mass shootings, genocides, and pandemics.
集体创伤由诸如战争、自然灾难、大众枪击事件、种族屠杀和疫情等事件引发。

Such events can lead to heightened vigilance, increased fear, and challenges to individual and collective identity.
这类事件可能会导致警惕性增强、恐惧感增加、对个人或集体身份认知产生负面影响。

When dealing with something like COVID-19, much of the focus is on the prevention and treatment of the disease. The immediate effects are of the utmost concern, but it's also important to consider the longer-term collective trauma of the pandemic.

在应对诸如新冠之类的事件时，大部分注意力都放在了预防和治疗上。即时影响是人们最关心的问题，但考虑疫情所产生的长期集体创伤，也是非常重要的。

Collective trauma refers to the psychological upheaval that is shared by a group of people who all experience an event. This type of trauma can affect groups of people of any size, including entire nations or societies.

集体创伤是指共同经历某一事件的一群人集体产生的心理动荡。这类创伤会影响各种规模的人群，其中也包括整个国家或社会。

Causes of Collective Trauma 集体创伤起因

Major events that are witnessed or experienced by a large group can affect how people feel and act—and sometimes such events can result in cultural shifts and societal changes. There are a number of events that may cause collective trauma in a group:

一个大规模群体共同目睹或经历的重要事件会影响到人们的感受和行为——有时这类事件会导致文化与社会变化。有很多事件可能会导致集体创伤：

Wars/military conflict/战争/军事冲突
Terrorist attacks/恐怖袭击
Natural disasters/自然灾难
Economic disasters/经济灾难
Mass shootings/violence/大众枪击/暴力
Genocide/种族屠杀
Pandemics/疫情

There are different types of collective traumas. Some are immediate and relatively limited in duration. Examples include 9/11 and natural disasters such as Hurricane Maria. Others are less immediately dramatic, but much more prolonged, such as an extended pandemic, economic downturn, or military conflict.

集体创伤有多种类型。一些为即刻发生、时长较短的事件，比如9/11事件或诸如飓风玛丽亚等自然灾难。其他一些虽然并非立即造成重大灾难，但却延续很长时间，比如长期疫情、经济下滑或军事冲突等。

Sometimes these events are witnessed first hand, but in some cases, they are observed through mass media. The terrorist attacks of September 11, 2001 are an example of an event that many people witnessed via live television broadcast and through media exposure following the event.

有时，人们是亲眼目睹这类事件，但有时则是通过大众媒体了解。2001年的9/11事件中，就是很多人通过电视直播和之后的媒体报道追随这一事件的。

The COVID-19 pandemic is a global event that will result in both individual and collective mental health effects. The social and economic impacts remain to be seen, but it is likely there will be long-term societal mental health consequences of the pandemic.

新冠疫情是一件会造成个人和集体精神健康影响的全球事件。其造成的社会与经济影响依旧在徐徐显露，但同时也可能将会对社会精神健康造成长期影响。

How Trauma Works 何为创伤

Brains respond in split seconds, almost entirely involuntarily, to traumatic threats, the moment they happen, in one of three ways.

在创伤事件发生时，大脑瞬间自动做出以下三种反应中的一种：

· Fighting (“Fight”) or/攻击，或
· Fleeing (“Flight”) or/逃跑，或
· Freezing/being immobilized (“Freeze”)/怔住

How Trauma Works After the Event Is Over 事件结束后的创伤影响方式

After the traumatic event, if we have been traumatized, we retain permanent memories of the experience. When the memories surface, if they trigger us, they are called symptoms. Symptoms show up in three ways:

在创伤事件结束后，如果我们受到创伤影响，我们会对这一经历持有永久的记忆。当这些记忆浮现时，如果它们触发我们，就会产生症状。症状有以下三种表现方式：

· Body sensations/身体感受
· Feelings/内心感觉
· Thoughts/想法

Often symptoms reflect the involuntary responses of fight, flight, or freeze. The Holocaust Is Over, We Must Rise from Its Ashes, is the title of a book by the former speaker of the Israeli Knesset, Avrum Burg. It conveys these three aspects of the collective trauma of the Jewish Israeli people—the despair felt by people in the ashes, the sensation of being immobilized or frozen in that state, and the thought, that people must rise and join the present.

通常这些症状反应了攻击/逃跑/怔住等自主反应。在以色列议会前发言人 Avrum Burg的著作《Holocaust is Over，We Must Rise from Its Ashes》一书中，这一书名就传递了以色列犹太人的集体创伤的三个方面——Ashes反映了人们内心感觉到的绝望；此种状态下怔住、不能动弹的身体感受，以及“人们必需站起来应对现在”这种想法。

The Key Repetitive Dynamic Summed Up 创伤重复性的主要驱动因素概述

Memories of traumatized groups scar permanently. If the group again feels threatened, memories are triggered and impede functioning. This results in little or no change in responses, responses that may not fit a current situation. Moreover, the memories of the trauma continue to be transmitted across space and time, resulting in familiar if not predictable responses, also renewing the cycle of history’s repetition.

“Does traumatization and its transmission contribute to the repetition of history?” The answer is “Yes.”

受创伤影响的群体的记忆会产生永久伤痕。如果这一群体再次感受到威胁，那么这一记忆就会被触发，从而阻碍这一群体的正常机能。群体现在所产生的反应与之前的反应几乎会毫无不同，但却已经不适合现在情形。另外，创伤的记忆会继续跨越空间和时间传递，导致一些即使无法预测但却也似曾相识的反应，从而延续了历史的不断循环重复。

“创伤以及创伤的传递，是否是历史重复性的原因之一呢？”答案是“是的。”

History of Collective Trauma 历史上的集体创伤事件

In order to get a better idea of the potential shared impact of the pandemic, it can be helpful to look at some of the long-term effects of past events. Some examples of real events that have led to collective trauma include:

为更好理解这次疫情的潜在集体影响，我们不妨看一下历史事件所产生的长期影响。一些导致了集体创伤的真实事件包括：

01 The Great Depression 经济大萧条

The severe global economic depression of the 1930s left a deep and lasting impact on the American collective psyche. This economic contraction had a major impact on individual mental health at the time of the crisis—suicide rates rose by 22.8% during the years of the Depression.The depression also had a longer-lasting mark on the U.S. population, leaving many people with feelings of anxiety and vulnerability.

上世纪30年代的严重经济衰退对美国集体心理造成了深刻持久影响。这一经济紧缩在当时危机发生时对个体精神健康产生了重大影响——在当时年份，自杀率飙升22.8%。同时这一经济萧条时期也对整体美国人群产生了更持久的影响，让很多人感受到焦虑和脆弱。

02 World War II 第二次世界战争

The psychological trauma of World War II and the Holocaust had a lasting impact on those who lived through those experiences as well as future generations. Research has found that while Holocaust survivors displayed remarkable resilience in the face of trauma, the psychological impact, including increased symptoms of PTSD and decreased mental well-being, continued for decades.

Lingering effects of the Holocaust also left a mark on parental mental health, family structure, stress levels, and perceived parenting quality, all of which played a role in affecting the children of Holocaust survivors.

二战与犹太大屠杀对其经历者以及未来数代人都产生了持久的心理创伤。研究发现，尽管犹太大屠杀幸存者在面对创伤时展现了非同凡响的坚韧品质，但这一事件造成的心理影响却延续了数十年，其中包括PTSD症状增加，心理健康程度下降。

犹太大屠杀事件所产生的影响至今依旧存在，它同时也在父母精神健康、家庭结构、压力程度、观测到的育儿水平方面留下印记，而这些因素都影响着该事件幸存者的后代。

03 September 11, 2001 Attacks 2001年9/11事件

Over 100,000 people witnessed the attacks on the World Trade Towers directly while millions more watched the event unfold on live television or saw video clips replayed in the days, weeks, and months that followed.

Research suggests that the event led to some clear negative reactions including religious discrimination and political intolerance towards Muslims, or people who were perceived as being similar to or affiliated with the attackers.

约有10万人直接目睹了对世界贸易中心大厦的这一袭击，而数百万人则是在之后数日、数周、数月内通过电视直播或视频片段的方式了解这一事件的。

研究显示，这一事件导致了一些明显的负面反应，其中包括针对穆斯林或者任何被视为与袭击者相似或有关联之人的宗教歧视或政治排斥。

04 The Great Recession 经济大衰退（2008金融危机）

The economic contraction that occurred in 2008 had a significant impact on physical and mental public health. Research suggests it led to declines in self-rated health and fertility as well as increases in psychological distress, suicide, and morbidity.

2008年的经济紧缩对生理与精神公众健康都产生了严重影响。研究显示，它导致了人们自我评测的健康程度与生育能力的降低，同时也导致了心理疾病、自杀率和患病率的升高。

Impact of Collective Trauma 集体创伤的影响

At the societal level, studies have shown that some of the potential lasting impacts on future generations include:

在社会层面上，研究显示对未来数代人的一些潜在持久影响包括：

Increased individual and collective fear
个体与集体恐惧感增加

Damaged national pride
民族自豪感受损

Feelings of humiliation
羞辱感

Identity crisis
身份危机

Increased feelings of vulnerability
脆弱感增加

Heightened vigilance for new threats
对新威胁警惕感增强

The beliefs that people previously held about their society are shaken or even shattered. People may question the future of their society and whether it's safe or wise to continue their affiliation with the group.

人们之前对社会的认知被动摇甚至土崩瓦解，人们可能会质疑他们社会的未来，以及继续选择待在这个群体中是否是安全或明智的选择。

The nature of collective trauma can sometimes make it difficult to study the long-term effects on individuals and society. For example, while there have been numerous studies on the impact of 9/11, there is little research on the developmental impacts that the attacks may have had on children who went through the experience.

集体创伤的本质有时让人难以去研究它们对个体和社会的长期影响。例如，尽管对9/11事件的影响有众多研究，但几乎没有研究活动去研究该袭击对经历该事件的儿童们的成长所产生的影响。

The reason for this is that because nearly every American child was exposed to the crisis, making it difficult to find participants who didn’t share that experience to serve as controls.

之所以如此，是因为几乎每个美国儿童都暴露于这一危机之中，因此很难去找到没有经历这一事件的儿童去作为对照。

Mental Distress 精神问题

Psychological distress is common following a trauma. In one study looking at the immediate and long-term effects of 9/11, researchers surveyed more than 3,400 people and found that media-based exposure was associated with increased psychological distress. This distress included acute stress, posttraumatic stress disorder (PTSD), and continued fears of subsequent terrorist attacks.

在创伤事件之后，普遍会发生心理问题。在一项针对9/11即时与长期影响的研究中，研究人员调研了3400位参与对象，发现媒体报道接触程度与心理问题程度增加相关。这些问题包括：急性应激障碍、PTSD、以及对后续恐怖袭击的持续恐惧。

Transgenerational Effects 代际影响

Collective trauma may be passed down to future generations. Researchers suggest that these traumatic historical events create a collective memory. This collective memory transcends individual memory and persists beyond the lives of those who lived through the experience, contributing to trans-generational effects on future descendants.

集体创伤可能会影响未来数代人。研究人员认为，这些具有创伤性的历史事件会创造一种集体记忆。这种集体记忆凌越于个人记忆之上，会在经历者去世后依旧存在，对后代们造成代际影响。

Unequal Impacts 程度不一的影响

Collective trauma is not always equal. Even within groups, people may be affected and bear the burden of trauma differently. While we may all be weathering the same storm, that doesn’t mean that we are all the same boat.

While everyone may experience varying psychological effects, the greatest burdens tend to fall on the most vulnerable. Lack of access to resources and adequate supports serves to exacerbate this trauma.

集体创伤并非总是一致的。即使在一个群体之中，人们可能受到的影响y而各不相同。尽管我们可能共同经历了同样的风雨，但并不意味着我们都在同一条船上。

尽管不同人所受到的心理影响各不相同，但最脆弱者往往受到最大冲击。资源和支持的缺乏，也会让创伤严重化。

Changed Beliefs 理念改变

Collective trauma can influence attitudes and beliefs. People who lived through a trauma may form specific views as a result of the event. For example, researchers believed that the collective experience of the September 11 terror attacks played a role in increasing the perceived risk of outside threats in addition to fueling xenophobia, prejudice, and intolerance.

集体创伤会影响态度和理念。创伤经历者可能会因为该创伤事件而形成特定观点。比如，研究人员认为，9/11袭击在一定程度上除了助长了排外、偏见和狭隘之外，也让人们感觉外部威胁的发生概率增加。

The Collective Trauma of COVID-19 新冠疫情的集体创伤

Aspects of the COVID-19 pandemic can contribute to both individual and collective trauma. In a rapid review published in a 2020 issue of The Lancet, researchers found that isolation and quarantine contributed to a number of negative psychological effects including confusion, anger, and even PTSD.

新冠疫情的各个方面对个体和集体都会造成创伤。在《柳叶刀》2020年某一期中出版的一篇速览综述中，研究人员发现，隔离，在部分程度上导致了众多负面心理影响，包括困惑、愤怒，甚至PTSD。

Disruptions in daily life and extended periods of isolation can also have a negative impact on children. Experts suggest that communication with parents, supportive online resources, and online mental health services may help kids cope with some of these negative effects.

日常生活被打乱，以及长时间的隔离，可能对孩子产生负面影响。专家认为，与父母沟通、网上支持类资源以及网上精神健康服务，可能会帮助孩子应对这些负面影响。

Research on past pandemics including earlier SARS and Ebola outbreaks provides some clues into the potential long-term collective impact of the COVID-19 pandemic. Commonly observed reactions include panic, depression, hopelessness, anxiety, stress, grief, and PTSD.

对SARS和埃博拉等以前疫情的研究，为新冠疫情的潜在长期集体影响提供了一些线索。一些普遍观察到的反应包括：恐慌、抑郁、无助、焦虑、压力、悲痛和PTSD。

How to Reduce Collective Trauma 如何减少集体创伤

In addition to being aware of the potential individual impacts of the pandemic, community and societal responses may help mitigate the long-term negative impacts. In order to minimize the negative psychological effects of isolation and quarantine, researchers recommend that officials should take steps to inform citizens, provide resources, and keep quarantine periods as short as possible.

除了意识到疫情的潜在个人影响之外，社群与社会的集体回应也会有助于缓解其长期负面影响。为最小化隔离导致的负面心理影响，研究人员建议，官员们应采取措施为人民提供充分信息、提供资源、尽可能缩短隔离时间。

Limit Media Exposure 减少对媒体的使用

Research on the aftereffects of 9/11 found that people who reported watching more television coverage of the attack experienced greater negative psychological effects. People who watched four to seven hours a day of news coverage of the attack were four times as likely to report PTSD-like symptoms.

对9/11事件后续影响的研究发现，报告说自己观看了更多关于该袭击事件的电视报道的人，受到的负面心理影响更大。每天观看4-7小时对该袭击的新闻报道的人，报告说患有类似PTSD症状的概率是其他人的四倍。

Stay Connected with Others 与他人保持联系

Even if social distancing requires limiting your face-to-face contact with other people, it is important to maintain your social connections. Thanks to technology, it’s possible to get creative and continue meeting friends, family, co-workers, and others virtually.

即使社交隔离要求我们限制与其他人的面对面接触，维系自己的社交关系依旧很重要。得益于科技，我们有很多创新方式可以选择，可以继续通过虚拟方式与亲朋好友、同事或其他人见面。

Rely on Trustworthy Information 关注可靠信息

People experience greater stress and panic if they are not able to accurately and realistically gauge the risk of a threat. While emotions can sometimes cloud judgment, particularly in stressful situations, research suggests that people are pretty good at making accurate assessments of the potential danger if they are provided with trustworthy, reliable information. Helping people make good choices by providing honest, transparent facts is imperative.

人们如果无法精确精准客观衡量某种威胁发生的风险，那么就会承受更多压力和恐慌。情绪有时会遮蔽判断力，尤其是在高压力情形中时。尽管如此，研究人员认为，当人们能够获得值得信赖、可靠的信息时，人们其实是比较擅长对潜在危险做出精准评估的。通过提供坦诚透明事实的方式帮助人们制定明智决策，这一点至关重要。

Utilize Mental Health Resources 利用精神健康资源

Even if you are not able to visit a mental health professional in person, there are online options that can help. Many therapists are offering services online as a result of the pandemic and there are also many online therapy sites that can offer assistance during this time.

即使你无法亲自咨询精神健康专业人士，也有很多网络资源可供选择。由于疫情缘故，很多咨询师也提供网络服务，另外也有很多网络心理咨询网站在这一时期提供帮助。

What This Means For You 这对你而言意味着什么？

Collective trauma leaves its mark on each person as well as society as a whole. It disrupts our understanding of how the world works and our place within it—and it can change how we view ourselves and others.

集体创伤无论给个人或社会整体都会留下印记。它会扰乱我们对这个世界运作方式的理解，扰乱我们对我们在这个世界中位置的理解——它会改变我们对自己和他人的观点。

This type of trauma can be damaging, but it also has the potential to transform. While we can only guess at what the ultimate psychological impact of the pandemic may be, we can hope that it helps strengthen the bonds that bind us together.

这类创伤会具有损害性，但同时也可能会是潜在的浴火重生的机会。尽管对于这一疫情的终极心理影响，我们尚不得而知，但我们可以希望，它能够让我们更紧密团结在一起。

“Although the memory of trauma may foster a paranoid and paralyzing post-traumatic outlook, it may also spur growth through the meaning derived from the trauma,” suggests psychologist Gilad Hirschberger, an associate professor of psychology at the Interdisciplinary Center in Israel, in an article published in Frontiers in Psychology.

“尽管对创伤的记忆可能会让人们在未来变得有被迫害妄想、止步不前，但同时也可能会通过我们从创伤中寻找到的意义，促进我们的成长。”以色列交叉学科中心心理学副教授 Gilad Hirschberger在 《Frontiers in Psychology》中出版的一篇文章中说到。

That meaning, he suggests, ultimately may be one that “emphasizes the resilience of the group and its ability to rehabilitate and change in the aftermath of calamity.”

按照其观点，这一意义，可能究其根本，是一种“强调集体坚韧品质，以及在灾难后恢复和改变能力”的意义。

“不是小编吹牛，小编直到今天大脑中还时不时重复回放十几年前说过的一句话，而且每次回放当时场景都会依旧面红耳赤捶胸顿足嗫喏顾盼羞臊不已……”

If you're like most people, you've had the experience of obsessing over something stressful that happened in your day. It may have been something someone said that hit you in the gut, it may have been a situation where you wish you had the perfect comeback, or it may be a problem that replays itself in your mind over and over with no acceptable solution in sight.

如果你和大多数人一样，那么你也曾经有过对当天发生的某件应激性事件（给你很大压力的事件）偏执般不断回想的经历。比如可能是别人说的一些直接击中你要害的话，或者你某个你希望你当初能想出更好的回怼方式的情形，或者是在大脑中一遍又一遍重演某个问题但始终无解。

What Is Rumination? 什么是思维反刍

Rumination involves repetitive, excessive thoughts that interfere with other types of thinking. This type of thinking often occurs with conditions such as generalized anxiety disorder and obsessive-compulsive disorder, but it is also common for people without a diagnosable disorder to engage in this type of thinking from time to time.

思维反刍包含重复性地、过度的思绪，而且这些思绪影响其他思维类型。这种思维类型通常出现于广泛性焦虑障碍和强迫症等病症，但一些未被诊断有障碍的人会时不时陷入这种思维。

Rumination is as stressful as it is common, in that it takes a situation that has already caused stress and magnifies the stress and the importance of the situation in our minds.

思维反刍不仅普遍，而且也同样给人造成很大压力。因为它会在我们大脑中放大某一情形的压力感以及该情形的重要性。

Common phrases that describe what thought rumination feels like:
一些常用于描述思维反刍的语句包括：

“I’m always in my head”
我始终会胡思乱想

“I have racing thoughts”
我的思维如奔腾一般不受控制

“I’m constantly dwelling on things”
我常常纠结于一些事

“I can’t shut my mind off”
我无法关掉我的大脑

“I tend to overthink everything”
我对每一件事都会想得太多。

It is important to point out that ruminating thoughts, to a certain extent, are actually quite natural. Many people experience temporary rumination when undergoing situational stressors.

需要指出的一点是，在特定程度上，反刍思维是很正常的。很多人在经历环境应激源（压力源）时会经历暂时的思维反刍。

Examples of temporary rumination can be:
暂时性思维反刍可能会是以下情形：

· Continually worrying about an upcoming test
持续担忧一件即将到来的事情。

· Reliving an important conversation
大脑中不断回放一段重要的对话。

· Thinking about a meaningful event that happened in the past
不断想着过去发生的一件富有意义的事情。

Typically, people ruminate to analyze/gain insight about problems or to come up with solutions (which is known as reflective rumination). Nonetheless, individuals can also ruminate about perceived mistakes or negative aspects of themselves (which is known as brooding rumination).

通常，人们的思维反刍时为了分析/深入了解一些问题或想要想出解决方案，这被称为反思性思维反刍。但有时一些人会对自己主观认为的一些错误或自身负面因素而思维反刍，这被称为忧郁沉思性思维反刍。

Rumination also hones in on the feeling of helplessness that can result from the inability to change what has already happened. We may not be able to re-create the situation in the future and respond with the perfect comeback, response, or solution, and this can make us feel powerless and more stressed.

思维反刍也会集中于因无力改变已发生事物而产生的无助感。我们可能无法在未来重现该情形让我们去给出完美回怼、回应或解决方案，这会让我们感到无能为力，更加有压力。

Finally, realizing how much energy we put into ruminating over the situation can lead to even more feelings of frustration as we realize that we've let the situation continue to ruin the day.

最后，意识到自己在一直不断想着这个情形，这会让我们更感挫败，因为我们意识到我们已经让这一情形继续破坏了我们一整天的好心情。

Co-rumination, where you rehash a situation with friends until you’ve talked it to death, also brings more stress to both parties once it passes the point of being constructive.

集体思维反刍，是指与朋友一起无休止地去谈某个情形，一旦这种行为不再能给出建设性信息，那么就会给双方带来更多心理压力。

In short, if you find yourself constantly replaying something in your mind, dwelling on the injustice of it all, and thinking about what you should have said or done without taking any corresponding action, you’re making yourself feel more stressed. And you are also likely experiencing some of the negative effects of rumination.

简而言之，如果你发现你大脑中不断在回放某件事，不断去想着这件事的不公正之处，不断去想当初本该说什么或做什么，却没有采取任何相应的行动，那么你就在增加自己的心理压力，而且你也可能正在经历思维反刍的一些负面后果。

Causes of Rumination 思维反刍的起因

Research suggests that the default mode network (DMN) is implicated/involved in the process of rumination. The DMN is an interconnected series of brain regions that are active when we’re lost in thought, daydreaming, or reminiscing. In other words, the DMN is activated when we are on “autopilot,” which is when we tend to ruminate. Thus, when we actively pay attention to what we are doing, the DMN is less activated.

研究显示，默认模式网络（DMN）以间接或直接方式参与了思维反刍过程。DMN时一系列相互连接的大脑区域，当我们陷入沉思、遐想或者回忆时这一系列区域就会被激活。换言之，当我们处于“自动驾驶”模式时，DMN就会被激活。而我们在“自动驾驶”模式时，我们往往会思维反刍。因此，当我们主动专心于当前所做的事情时，DMN的活跃程度则降低。

A recent meta-analysis revealed that meditation is strongly associated with a reduction in activity of the DMN.

近期的一项元分析显示，冥想与DMN活跃性的降低之间具有高度相关性。

So why do people obsess over things? It appears that different people obsess over things for different reasons, and some people are more prone to it than others.

为什么人们会偏执般纠结于事情呢？似乎不同的人原因也不同，而且一些人比另一些人更易于陷入这种心态。

Some people want to make sense of a situation, but can't seem to understand or accept it, so they keep replaying it. Other people want reassurance that they were right (especially if they feel on an unconscious level that they were wrong).

一些人想要搞明白某一情形，但似乎总是无法理解或接受，所以他们不断回放该情形。

还有一些人想确信自己是正确的（尤其是当他们在潜意识上感到自己是错误的时）。

Some people are trying to solve the problem or prevent similar things from happening in the future, but can't figure out how. And others may just want to feel heard and validated or want to feel justified in absolving themselves of responsibility.

一些人试图解决问题或者避免未来发生类似问题，但想不出解决办法。

还有一些人可能想要别人理解自己、认同自己，或者想要感到自己有合理理由不承担责任。

Specific situations can trigger rumination. By obsessively going over an event or repeating certain thoughts, people often mistakenly believe that they can gain control of the situation.

某些特定情形会触发思维反刍。不断偏执般地去回放某个事件或者重复特定想法，人们通常会有种他们能掌控该情形的错觉。

Most people engage in this type of thinking from time to time. Before a stressful event, you might find yourself thinking about it excessively. After a relationship ends, you might go over all the things you wish you had done differently.

大多数人都会时不时经历思维反刍。在某一充满压力的事件发生之前，你可能会发现你在过度思考这一事件。在一段感情结束后，你可能会回想所有让你感到后悔的事情。

In most cases, these ruminating thoughts eventually fade as other concerns rise to the forefront of your thoughts. When these thoughts are persistent and seem uncontrollable, they might be a sign of a mental health condition.

大多数情况下，当大脑开始关注其他事情，这些反刍思维最终就会逐渐消退。但当这些想法挥之不去，而且似乎无法控制，可能就意味着存在某种精神健康疾病。

Rumination can be a symptom of a variety of mental health conditions. Some conditions that are associated with ruminating thoughts include:

思维反刍可能会是很多精神健康疾病的症状之一。一些与反刍思维相关的疾病包括：

Depression/抑郁症

Generalized anxiety disorder (GAD)/广泛性焦虑障碍

Obsessive-compulsive disorder (OCD)/强迫症

Phobias/恐惧症

Post-traumatic stress disorder (PTSD)/创伤后应激障碍

Rumination has a number of different potential causes. Some factors that can play a part in this type of thinking include personality traits, trauma, stress, and some mental health conditions.

反刍思维有很多不同的潜在原因。一些潜在因素包括：性格特征、创伤、压力以及一些精神健康疾病等。

The Negative Effects of Rumination 反刍思维的负面后果

Rumination starts innocently: It's your mind's attempt to make sense and move on from a frustrating situation. However, rumination can catch you in a circular, self-perpetuating loop of frustration and stress. When you're dealing with chronic conflicts in your relationships, you may experience chronic stress from too much rumination.

反刍思维最开始完全无害：你的大脑试图清楚理解某件事，试图走出某种令我们感到挫败沮丧的情形。但在思维反刍中，我们可能就会陷入一种周而复始的挫败感与压力感循环之中。当你的感情中持续存在冲突时，你可能就会因为过多思维反刍导致自己处于长期心理压力之下。

It's important to find ways of catching rumination before you get caught up in it and working on handling conflicts in a healthy way.

Rumination can be oddly irresistible and can steal your attention before you even realize that you’re obsessing again. In addition to dividing your attention, rumination has several negative effects.

想办法提前意识到思维反刍迹象，并努力以健康方式去解决冲突，这非常重要。

思维反刍会出奇地难以抗拒，在你甚至还没来得及意识到你又一次陷入思维反刍时，它就偷走了你的所有注意力。除了消耗你的注意力之外，它还有一些其他的负面效果。

01 Stress 应激（心理压力）

Several bestselling books on mindfulness have been touted as excellent stress-relief resources, such as "There You Are" by Jon Kabat-Zinn and Eckhart Tolle's "The Power of Now" and "A New Earth, and Wherever You Go."

One of the major reasons that these books relieve stress so well is that they provide examples of how to drastically cut down on rumination, which leads to a stressed state of mind.

Studies show that rumination can raise your cortisol levels, signifying a physical response to stress.

很多关于正念的畅销书都被宣称为出色的压力缓解工具，比如 Jon Kabat-Zinn的《There You Are》和 Echhart Tolle的《The Power of Now》以及《A New Earth, and Wherever You Go》。

之所以这些书籍具有如此有效的减压效果，主要原因之一就是它们提供了一些能够显著减少思维反刍的示例，思维反刍，会导致思维处于应激（压力）状态。

研究显示，思维反刍，会提升皮质醇水平，这意味着压力导致了生理反应。

02 Negative Frame of Mind 负面思维模式

Not surprisingly, rumination is said to have a negative effect by producing a more depressed, unhappy mood. Not only is this unpleasant in itself, but from what we know about optimism and pessimism, this negative frame of mind brings a whole new set of consequences.

并不令人意外，思维反刍被认为具有负面后果，因为它会令人更加抑郁、不开心。其负面性不止存在于这一事实本身，从我们对积极主义与消极主义的理解而言，这种负面思维模式还会导致一连串其他后果。

03 Less Proactive Behavior 行为主动性降低

While people may get into a ruminating frame of mind with the intention of working through the problem and finding a solution, research has shown that excessive rumination is associated with less proactive behavior, higher disengagement from problems, and an even more negative state of mind as a result. That means that rumination can contribute to a downward spiral of negativity.

尽管人们开始思维反刍，最初是为了解决问题和寻找解决办法，但研究显示，过度思维反刍与以下现象相关：行为主动性降低、更加脱离问题本身，以及因此而导致的更加负面的思维状态。这意味着，思维反刍会导致负面性不断恶化发展。

04 Self-Sabotage 自我破坏

Research has linked rumination with negative coping behaviors, like binge eating. Self-sabotaging types of coping behavior can create more stress, perpetuating a negative and destructive cycle.

经研究发现，思维反刍与负面应对机制也存在联系，比如暴饮暴食等。自我破坏型应对机制会创造更多心理压力，形成持续恶性循环。

05 Hypertension 高血压

A link has also been found between rumination and hypertension. Rumination may prolong the stress response, which increases the negative impact of stress on the heart. Because of the health risks involved with hypertension, it’s particularly important to combat rumination and find healthy strategies for dealing with stress and staying centered.

思维反刍也被发现与高血压相关。思维反刍可能会延长应激反应（我们对压力因素所产生的反应），从而增加应激反应对心脏的负面影响。鉴于高血压相关的健康风险，抵抗思维反刍，找到健康的压力应对方法和保持心态平衡的方法，就尤其重要。

Rumination can have a number of serious health consequences including more stress, more self-sabotage, and decreased positive thoughts and actions. It can even affect your physical health, including raising your risk for hypertension.

思维反刍会产生众多严重的健康问题，其中包括心理压力增加、更多自我破坏行为、正面思维和行为减少等。甚至它还会影响你的生理健康其中包括增加高血压风险。

06 Rumination and Anxiety 思维反刍与焦虑

When you struggle with rumination and anxiety you will tend to have thoughts related to your problems or your fears. Usually, ruminating thoughts involve answering questions like “what if…?” or “what’s the worst that could happen?”

当你挣扎于思维反刍和焦虑时，你往往会产生一些与自身问题或恐惧相关的想法。通常，在这些反刍思维中，你试图去回答“如果…….会怎样”以及“可能发生的最坏情形是什么？”等问题。

An important distinction is the object of the ruminating thoughts.

一个最重要的区别，是反刍思维的内容。

Are you ruminating about a solvable problem/situation?
你的反刍思维是否是关于一个可以解决的问题/情形？

Are you ruminating about an unsolvable problem or something you can’t change/control?
你的反刍思维是否是关于一个无法解决的问题或你无法改变/控制的事情？

If it’s the former and you are able to stop ruminating (after you identify a solution) and take action accordingly, you will probably feel some relief. If it’s the latter, this might lead to further distress and anxiety.

如果是前者，而且你能够让自己停止思维反刍（在找到解决方案之后），而且能够相应采取行动，那么你大概率会感到缓解。但如果是后者，可能就会导致进一步的痛苦与焦虑。

Other indicators of anxiety in the body are:
焦虑的其他生理迹象包括：

Muscle tension or pain
肌肉紧张或疼痛

Increased heart rate
心率增加

Rapid breathing/shortness of breath
呼吸急促/气短

Sweating/出汗

Trembling/shaking/发抖

Digestive issues/消化问题

Among others/其他

Overcoming Rumination 克服反刍思维

While understanding why you are ruminating can help you find ways to cope, it often matters less why you obsess over things and more how you can stop. Here are a few ideas on how to catch yourself and refocus.

尽管了解反刍思维的起因，可以帮助你找到应对方法，但通常“如何停止”要比“为何发生”更重要。以下一些方法可以帮助你悬崖勒马，重新聚焦思维。

01 Distraction techniques 转移注意力

The use of distraction can be helpful in providing you with temporary relief from the distress. Distraction is like a “pause button” that pauses the pain and gives you a “break.”

Some helpful ways to distract are doing simple activities (e.g. engaging in chores, browsing your phone, or watching a movie) and immersing in them with your full attention.

If it’s initially difficult to engage in any activity due to having trouble disengaging from your thoughts, you might want to try thought stopping. You can try this by thinking or saying to yourself “STOP,” or even envisioning a big red STOP sign to help change your attention.

通过分散注意力，可以为你暂时缓解痛苦。它就像是一个暂停键，可以暂时停止痛苦，给你喘息之机。

一些有效的分散注意力方法包括：选择一些简单的活动，比如家务、看手机、看电影等，然后完全沉浸其中。

如果最开始因为难以逃离自己思绪，因此很难开展任何活动，你可能就需要试着去立即叫停。你可以试着在大脑中默念或出声告诉自己“停止！”，或者甚至想象一个很大的红色“停止”标识来帮助你转移注意力。

**About Thought Suppression
关于思维抑制**

It is important to note thatresearch has shown that thought suppression (trying to actively push thoughts away) could actually be counterproductive as it could exacerbate the distress.

It’s like trying to sit on top of a beach ball while in the water. You work very hard at keeping it under water, but it will keep popping back up every once in a while. As much effort as you put into it, it is just unsustainable to keep pushing it down. Acknowledging emotions and learning how to tolerate their presence is the most effective way to manage their intensity.

需要提到一点，研究已经表明思维抑制（试图主动推开大脑中的想法）实际上可能会有害，因为它可能会加剧痛苦。

这就像是坐在一个浮在水面上的沙滩球上，试图把它压下去。你费尽全力想要把它压在水面之下，但它始终会时不时浮上来。无论你如何努力，都无法始终将它压在水面之下。接受自己的情绪，学习如何容忍它们的存在，是管理情绪强度的最有效方法。

02 Mindfulness Meditation 正念冥想

This is a very helpful skill to manage rumination and it can be practiced anywhere and anytime. Mindfulness, in essence, is connecting with the present moment (the here and now), while noticing inner experiences (e.g. thoughts, emotions, sensations, etc.) non-judgmentally.

这是管理思维反刍的一个非常有效方法，而且不受空间和时间限制。本质而言，正念，是指聚焦当前时刻（此时此地），同时关注内在体验（比如想法、情绪、身体感受等）并且对它们不做任何评判。

03 Establish a Time Limit 设置时间限制

It can be helpful to get support and validation from your friends, but too much discussion of wrongs perpetrated by others can lead to a dynamic in your relationships that's negative and gossipy and lends more to reinforcing the frustration of the situation than to finding solutions and closure.

If you're seeking support from friends, you can secretly set yourself a time limit on how many minutes you'll allow yourself to devote to talking about the problem and your feelings around it, before focusing on a solution. Then brainstorm solutions with your friend, or on your own in a journal.

如果能够得到朋友支持和认可，也会是有益的。但过多谈论别人所犯错误，会导致你的人际关系演变为一种负面和八卦的动态模式，相对于找到解决方案和划上圆满句号，它更易于让挫败感进一步增强。

如果你想寻求朋友支持，你可以暗暗为自己设定一个时间限制，规定自己只能在这一时间内谈论这一问题和自己的相关感受，超出这一时间限制，就需要聚焦于寻找解决方案。然后与朋友一起头脑风暴去想解决方案，或者自己通过记日记的方式自己寻找解决方案。

04 Keep an Open Mind 保持开阔思维

It's been suggested by more than a few therapists that what really upsets us about others may be a mere reflection of what we don't accept in ourselves.

When you think about what the other person did to make you angry, can you try and draw on a similar experience in yourself to help better appreciate their perspective and the reasons behind what they did?

Even if you don't necessarily agree with them, can you empathize?

很多心理咨询师都认为别人身上让我们不满之处，可能只是我们对自身不满之处的一种反射。

当你思考另一个人做的惹你愤怒的事情时，是否可以去回想自己的一个类似经历，从而让自己更好地理解对方的视角和背后原因呢？

即使你不认同他们，那么是否可以保持同理心呢？

05 Create Boundaries 设置界限

Remember the wonderful phrase: "First time, shame on you; the second time, shame on me." It perfectly describes responsibility and the importance of setting boundaries, and if nothing else, allows you to use each encounter to learn something about yourself and the other person so you can change the way things go in the future.

记住这一句睿智之语：第一次，是你的错；第二次，就是我的错了。这句话完美描述了责任，以及设定界限的重要性，而且，还可以让你通过每一次互动来深化对自己和对方的了解，从而改变事情在未来的发展方向。

Look at what happened with the eye of change—not to blame the other person for hurting you, but to come up with solutions that will prevent the same situation from occurring twice. Where might you say no earlier, or protect yourself more in the future? Rather than remaining hurt or angry, come from a place of strength and understanding.

以变化视角去审视发生的事情——不要去指责对方伤害了你，而是相办法避免同样的情形发生第二次。自己可以在哪一步更早一点拒绝，或者未来可以怎样更好地保护自己？不要一直保持在受伤或愤怒状态，而是从力量和理解的角度出发。

In conclusion, there are times in which rumination is natural and even adaptive; however, it could become harmful if it causes distress and interferes with your daily functioning.

总而言之，有时思维反刍是自然甚至是良性的，但如果它导致痛苦或对日常机能产生影响，那么就变得有害了。

06 If you would like extra support and guidance to manage rumination, you may consider trying therapy. 如果你想要额外的支持和指导，可以考虑心理咨询。

Therapy Approaches that are Helpful for Rumination:
对思维反刍有帮助的心理咨询方式包括：

Cognitive Behavioral Therapy (CBT)
认知行为疗法

Rumination Focused Cognitive Behavioral Therapy (RFCBT) and
聚焦思维反刍的认知行为疗法（RFCBT），以及

Acceptance and Commitment Therapy (ACT)
接纳与承诺疗法（ACT）

“当人们觉得自己生命将尽时，就会更强烈地试图去捍卫自己文化的世界观。他们变得越来越强烈响应其他人的类似行为，越来越强烈攻击行为与自己不同的人群。在战争和困难时期，民族主义就是这种现象的一个典型例子。”

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