我们包括我们认为对读者有用的产品。如果您通过此页面上的链接购买，我们可能会获得一个小佣金。Here’s our process.
首先，您必须了解发生了什么类型的认知失真。
当我的记忆出现时，我已经留下了一般的焦虑。作为一名作家和立场喜剧演员，当我在白天进行采访并与编辑互动时，我最有困难地反对社会和表现焦虑，因为我在白天与编辑互动，然后在晚上占据舞台。
My anxiety most often shows itself in what I call “anxiety hangovers,” when I wake up on the day following a social event or meeting or comedy show feeling horrible about everything I did or said — no matter how fun or successful the event felt the night before.
每个人都认为你是自负的和讨厌的当我醒来时，我的内心声音吐痰。
当她要求你的意见时，你对你的朋友说了对你的朋友的确错误的事情，因为你在张开嘴之前从不思考。
You dominated the dinner conversation. No wonder no one likes you.
You were so embarrassing on stage, of course you aren’t a success.
The mean little voice goes on and on and on.
After big events, like a friend’s wedding or important comedy show, I’ve had panic attacks the following morning: a racing heart, trembling hands, and trouble breathing. On other days, I just can’t concentrate because of the worry and feel mentally paralyzed, and the confidence I need to do my work is sunk.
The central idea behind cognitive behavioral therapy (CBT) is extremely simple: If you change the way you think, you can change the way you feel.
但如果感觉更好，逃逸的抑郁和焦虑，那么很容易，我们不会住在一个心理困扰的国家increasing.
While I’ve found that I can’t fully eliminate or “cure” my anxiety (and probably never will), I’ve found a simple five-minute CBT exercise that quiets it down each day. My racing thoughts stop, my foggy brain begins to clear, and my fatigue lifts.
Suddenly, I feel like I can start my day.
Called the triple column technique, which was developed and named by clinical psychiatristDavid Dr. Burns博士, all it does is change my mindset. But sometimes, this shift is enough to completely shut my anxiety up for the day. A change in how we think about ourselves is all we really need to find a calmer, happier place.
2014年，朋友推荐烧伤“Feeling Good，“一个CBT经典，通过识别负面的自我通话，合理地分析它，并用更健康和更准确的思考来缩写读者。
（烧伤也表明，对于焦虑和抑郁症的许多人来说，看看他们的医生和配对治疗和适当的药物，如果必要。）
The book made it crystal clear that I wasn’t a secretly bad person and incredible failure who can’t do anything right. I’m just a pretty regular person who has a brain that can distort reality and cause way too much anxiety, stress, and depression.
The first big lesson was to learn the specifics of cognitive distortions — those statements that the little voice makes about who I am and what’s going on in my life.
有10种大扭曲可能发生：
- 全部或全部
thinking.什么时候you see things in black and white instead of in shades of
gray. Example:I’m a bad person. - Overgeneralization.
什么时候you extend a negative thought so it reaches even further. Example:I never do anything right. - Mental filter.什么时候
you filter out all the good stuff to focus on the bad. Example:I didn’t accomplish anything today. - Disqualifying
the positive.什么时候you believe a good or positive thing “doesn’t count”
朝着你更大的失败模式和消极性。例子：I guess I survived the talk — even broken clocks
每天两次。 - Jumping to
结论。当你推断更大更大的负面
thought from a small negative experience. Example:他说他不想和我一起出去。我必须是一个不可用的
人。 - 放大倍数
最小化。什么时候you exaggerate your own mistakes (or other people’s
accomplishments or happiness) while minimizing your own accomplishments and
其他人的缺陷。例子：每个人都看到了我
搞砸了比赛，而苏珊在这个领域有一个完美的夜晚。 - Emotional
reasoning.什么时候you assume your negative feelings reflect the truth.
例子：我觉得很尴尬，因此我
一定是以令人尴尬的方式行事。 - Should
陈述。什么时候you beat yourself up for not doing things differently.
例子：我应该闭嘴。 - Labeling and
mislabeling.当你使用小的负面事件或感觉给予
yourself a huge, general label. Example:I
forgot to do the report. I’m a total idiot. - Personalization.什么时候you make things
personal that aren’t. Example:晚餐
派对很糟糕，因为我在那里。
Once you understand the 10 most common cognitive distortions, you can start taking a few minutes a day to complete the triple column exercise.
While you can do it in your head, it works amazingly better if you write it down and get that negative voice out of your head — believe me.
这是你的方式：
- Make three
columns on a sheet of paper, or open an Excel document or Google
电子表格。你可以随时随地做到，或者在你注意到的时候
you’re beating yourself up. I like to write mine in the morning when I’m
感觉最焦虑，但我知道的很多人在睡觉前写下他们的人
他们的头脑s. - In the first column, write what Burns calls your
“自动思考。”这是你的消极自我谈话，糟糕，意味着很少
你脑子里的声音。你可以像你想要的那样详细说明。你的可能
读，My workday was the worst. My
presentation bombed, my boss hates me, and I’ll probably get fired. - Now read your statement (it always looks kind of
shocking to see it in print) and look for the cognitive distortions to write in
the second column. There may be just one or more than one. In the example we’re
使用,至少有四个:过度泛化, all or nothing thinking,
精神过滤器，并跳到结论。 - Finally, in the third column, write your “rational
response.” This is when you think logically about what you’re feeling and rewrite
your automatic thought. Using our example, you might write,My presentation could’ve gone better, but
我过去有很多成功的演讲，我可以从中学到这一点
one. My boss was confident enough to have me lead the presentation, and I can
talk to her tomorrow about how it could’ve gone better. There’s no evidence at
all that this one subpar day at work would get me fired.
You can write as many or as few automatic thoughts as you want. After a good day, you might not have any, and after a big event or conflict, you might have to work through a lot.
我发现经过多年的做法，我在扭曲的中间捕捉到我的大脑更好，并且充其识地认识到这一点更舒服，我的负面谈话根本不合理。在最糟糕的是，它夸大了或过度地。
And is it proven to work?
A2012年荟萃分析of 269 studies about CBT found that while this simple talk therapy is most helpful in combination with other treatments, it’s very successful when specifically treating anxiety, anger management, and stress management. Go forth and fill out your triple columns!
莎拉又威尔是一位自由作家，他住在蒙大拿州蒙大拿，与丈夫和两个女儿。她的写作出现在出版物中，包括纽约人，麦克韦尼的，国家讽刺和减少。You can reach out to her onTwitter.