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心理健康自助丛书:焦虑这个可以有

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武汉大学权威心理咨询专家担纲编写力作!中国首套心理自助丛书!解脱与快乐在等待你!
如何才能与焦虑成为好朋友呢?《心理健康自助丛书:焦虑这个可以有》将与你一起认识焦虑,解读焦虑,并提供一些简单易行的了解焦虑层次、水平的自我检测方法和工具,从而让我们能够对工作、生活中出现的不同层面的焦虑加以区分,及时调节那些超出正常合理范围的焦虑情绪,使之回到合理范围之内,让超警戒范围的焦虑不再成为痛苦和疾病的罪魁祸首;而对于那些正常合理的焦虑则加以好好利用,不再害怕它的存在,与它成为好朋友。
Content Description

焦虑,在社会人群中普遍存在着,人们一边焦虑着,一边陷入对它的恐慌……
其实,焦虑并没有那么可怕,只要分清适度焦虑和过度焦虑,学会掌控自己的焦虑惰绪,我们就可以让焦虑发挥出它的正能量。《心理健康自助丛书:焦虑这个可以有》引导人们正确地列待焦虑,在生活中保持适当的焦虑度,并给予了一些缓解过度焦虑情绪状态的建议与方法。
Catalogue

与焦虑成为好朋友
认识篇
第一章 形形色色的焦虑
第一节 焦虑是什么
第二节 焦虑从何处而来,又向何方而去
第三节 形形色色的焦虑
第四节 打开焦虑症的潘多拉盒子
第二章 焦虑了,意味着什么
第一节 焦虑的力量
第二节 适度焦虑,痛并快乐着
第三章 识别焦虑
第一节 焦虑的表现
第二节 如何识别“好孩子”和“坏孩子”
【心理测试】焦虑状态/特质调查测试
【心理测试】焦虑自测

实战篇
第四章 与焦虑一起走向成功
第一节 让自己焦虑
第二节 把握适度焦虑的水平
第五章 认识常见的过度焦虑情绪反应
第一节 考前焦虑
【心理测试】考试焦虑自测
第二节 面试焦虑
【心理测试】面试焦虑程度小测验
第三节 社交焦虑
【心理测试】社交焦虑自测
第四节 过错焦虑
【心理测试】内疚感测试
第五节 职场焦虑
【心理测试】职场压力状况测试
第六章 驯服“坏孩子”-一缓解焦虑的自助方法
第一节 面对焦虑症——专业治疗
第二节 修炼当下的力量——与自己在一起
第三节 天人合一——与自然在一起
第四节 把焦虑吃回去——饮食缓解焦虑
第五节 爱——缓解过度焦虑的“制胜宝典”
【心理测试】社会支持评定量表(SSRS)
参考书目
Book Abstract

第四节 打开焦虑症的潘多拉盒子
谈到焦虑症,许多人可能会有些紧张:“我经常焦虑,是不是有焦虑症呢?”
实际上,焦虑情绪和焦虑症是两个不同的概念,焦虑是我们生活的一部分,经常焦虑不代表一定就有焦虑症,焦虑症不是焦虑的一个简单集合。
一、焦虑和焦虑症
“焦虑”这个词虽然通常情况下大家不能准确地描述它,但至少对它不陌生。前文也讲过焦虑往往和心烦意乱、坐立不安等词汇相关联,并且经常在我们的生活中使用。可是,“焦虑症”这个词对于许多人而言可能就不是很熟悉了,甚至从来都没有听说过,就像一个不知里面装着何物的潘多拉盒子。
焦虑症,因为有一个“症”字,自然会让人联想到病。的确,焦虑症是一种心理障碍,是一种神经症,虽然和精神疾病不完全相同,但已经属于其范畴。如果说焦虑可以通过自我调节来缓解和释放,对于焦虑症,就必须寻求专业心理咨询和治疗。
焦虑与焦虑症有什么区别?究竟什么是焦虑症?先看看两个案例。
【案例】
杜先生是某公司的商务拓展经理,他近日要和一个重要客户进行合作谈判,这个客户关系到他全年的业绩,甚至牵涉他在公司的发展前景。但杜先生总感觉自己许多材料没有准备到位,对即将进行的谈判没有多大把握。在谈判的前一天晚上,他感到焦躁不安,并且一晚上没有睡着。
【案例】
朱女士居住在一个筒子楼,由于这栋楼的设计缺陷,隔音效果稍微有点差。近半年来,朱女士对邻居的一切声响都特别敏感,甚至不能容忍楼上的邻居换鞋或走路的声音。其实楼上的声音并不是很大,可只要出声,朱女士就会焦躁不安,而且还会跟着声源走动。隔壁或者楼上的人有时三更半夜才回家,她听到脱鞋声,就再也无法入睡。几个月下来,朱女士精神萎靡,经常感觉浑身无力,上班时无精打采,常常出错,已经遭到领导几次警告。她还动不动就对丈夫、孩子发脾气,导致她和丈夫、孩子关系十分紧张。朱女士和她的家人都感觉非常痛苦。
很显然,根据我们前文对焦虑的界定,两个案例中的主人公都表现出了焦躁不安、失眠等症状,也就是说都有焦虑情绪。那么他们都患了焦虑症吗?我们来看看什么是焦虑症。
焦虑症是一种以焦虑情绪为主要表现的心理障碍。按照心理学家的界定,焦虑主要有以下三方面表现特征:
(1)与处境不相称的痛苦的情绪体验,为没有确定的客观对象、具体确定的观念内容提心吊胆。
(2)精神运动性不安:坐立不宁,来回走动,甚至奔跑喊叫,或有不自主的震颤或发抖。
(3)伴有身体不适感的自主神经功能障碍:出汗、口干、嗓子发堵、胸闷气短、呼吸困难、竖毛、心悸、脸上发红发白、恶心呕吐、尿频尿急、头晕、全身尤其是两腿无力。
按照焦虑情绪这三个特征,对比两个案例,不难看到杜先生和朱女士都出现了不同程度的焦躁不安和失眠症状,符合焦虑情绪中描述的精神运动性不安和与处境不相称的痛苦情绪体验。并且朱女士还出现了明显的身体不适症状。因此,我们可以断定他们都有焦虑情绪。但有了焦虑情绪,就是患了焦虑症吗?显然不是,焦虑不等于焦虑症。按照心理医学的界定,焦虑症还必须符合以下几个条件:
(1)焦虑情绪出现了较长时间,至少一个月以上。偶然的短时的焦虑情绪出现,并不能称之为焦虑症。案例中杜先生出现了焦虑情绪,但仅仅是几天时间,不能称之为焦虑症。朱女士出现焦虑情绪的时间已经有近半年,符合神经症标准之一。
(2)出现焦虑情绪,表现出非常痛苦的感受,并且这种痛苦自己不能摆脱,需要依靠他人的帮助或者改变处境才能摆脱。案例中杜先生的焦虑情绪是由于具体事件引起的一种痛苦体验,并不会影响他以后的生活,随着与客户谈判结果的确定,杜先生的焦虑情绪也会随之消退。这实际上是我们日常生活中面临重大决定、重大未知结果事件时会经常遇到的一种情绪体验,只不过杜先生的焦虑情绪表现得比较严重罢了。而后面的朱女士则不然,不求助外界帮助或者不改变处境已经难以调节,因为她的焦虑情绪已经扩展到了工作、生活各个方面,不仅仅是睡眠环境问题了。
(3)社会功能受损,即焦虑情绪比较严重,已经影响到了日常生活。例如由于焦虑而导致学习、工作效率下降,甚至根本无法正常的工作、学习。案例中杜先生没有明显的社会功能受损迹象。偶然的失眠也无碍日常生活。朱女士则不然,由于精神状况不佳,导致工作效率下降,已经遭到了单位领导的警告;并且由于其经常发脾气,导致了和丈夫、孩子关系紧张,这些都表明焦虑情绪已经影响了朱女士的社会功能。
综合前面提到的几点,可以发现案例中杜先生的焦虑属于偶然出现的一种焦虑情绪体验,并没有影响到他的整体日常生活,因此,不属于焦虑症范围。而朱女士的焦虑症状已经持续了近半年,并且影响了她的日常工作生活,连她的家人都因此受到影响,按照心理学家对焦虑症的界定,朱女士基本符合这个范围。
需要提醒的是,此处对于焦虑症只是一个粗糙的评判,是否焦虑症往往需要专业的心理咨询和治疗人员根据实际情况进行测量、诊断。
通过本节的解析和前几节对焦虑的阐述,关于焦虑和焦虑症,我们可以清楚地看到二者的差异和关联。
焦虑是所有正常人都会有的正常的和喜、怒、哀、乐一样的情绪体验,它就是先天形成的大脑的一个“程序”,当我们面临自己认为的“威胁”的时候,这个“程序”便会启动,就会焦虑,提醒自己应该加强防范,或者做好应对措施。因此,焦虑是一种符合我们人类生命发展规律的正常情绪状态。但过犹不及,焦虑症则是属于焦虑的病态反应,也就是说,它是一个由焦虑情绪引发的心理障碍。焦虑作为我们人类正常的情绪体验,给予了我们以生存的驱动力,而焦虑症让我们得到的不是驱动力,而是痛苦。
前面案例中的杜先生在焦虑中得到的就是一种驱动力,它会促使杜先生完善其和客户谈判的方案,可能会使其想出更多应对各种结果的方法,固然焦躁不安、失眠的痛苦也让他难受。而患有焦虑症的朱女士,从焦虑中体验到的更多的是痛苦,虽然她的焦虑某种程度上也可以理解为对谋求安静睡眠环境的一种反应,也是对生存的一种驱动力体现,但这与她得到的痛苦相比是微不足道的,远远超出了焦虑的有益范围,负面影响已经远远超出了积极意义。
……
Introduction

与焦虑成为好朋友
焦虑作为一种人类最基本的情绪状态,像我们的影子一样,从未真正离开过我们,有光的时候,影子就会显现。当我们的现实生活和价值体系,或者生存发展遇到挑战,身边出现了恐惧或不可预知因素的时候,焦虑就会自然而然地出现。光带给世界阴影,但同时它也是人类的基本生存需要。正如《圣经》所讲的那样:造物主之所以创造黑暗,就是为了让混沌的世界有区分,因为造物主看到光是好的。与之相似,焦虑情绪产生的源头,或者焦虑的另一面,就是人类的发展和进步。当我们身边出现了恐惧和不可知、不可控因素的时候,同时也就出现了一个发展进步的契机,因为人类的发展进步永远都是在探索未知、掌控不可控中进行的。如果说阴影让我们看到光,那么焦虑就是让我们能够在不安甚至痛苦中看到进步和发展。
提到焦虑,人们头脑中往往会浮现出一连串痛苦的体验:烦躁不安、说话语无伦次、脸红、呼吸不畅、打寒战、出汗、食欲减退、失眠等等,似乎焦虑和痛苦成了一对共生体,因此,许多人把焦虑当做洪水猛兽,总是试图拒之于千里之外。
不可否认,焦虑是一种不愉快的情绪体验,甚至与痛苦紧密相连,不过,它也像穿衣吃饭、喜怒哀乐一样,是生活的一部分,只要我们面对穿衣吃饭、喜怒哀乐,就必须面对焦虑。并且,焦虑也并没有我们想象的那么可怕,适度的焦虑反而是人类进步的推手,是前进的驱动力,也是一个人成功的保障。面对焦虑。我们要做的不是如何消灭它,而是如何和它交朋友,如何调整自己的焦虑情绪,把握好焦虑的尺度,只有这样我们才能走向成功,我们的生活才能更丰富多彩和真实。
如何才能与焦虑成为好朋友呢?本书将与你一起认识焦虑,解读焦虑,并提供一些简单易行的了解焦虑层次、水平的自我检测方法和工具,从而让我们能够对工作、生活中出现的不同层面的焦虑加以区分,及时调节那些超出正常合理范围的焦虑情绪,使之回到合理范围之内,让超警戒范围的焦虑不再成为痛苦和疾病的罪魁祸首;而对于那些正常合理的焦虑则加以好好利用,不再害怕它的存在,与它成为好朋友。
例如,研究表明,考前焦虑和考试成绩就呈现出一种倒U形关联,考前焦虑程度非常低和非常高的人的成绩往往都不理想,真正取得优秀考试成绩的人是那些适度焦虑者。因此,面对考试,我们要做的不是不焦虑,而是把焦虑控制在一个合理的水平和层级,让焦虑成为我们考试的助推剂,帮助我们提高考试成绩。在工作、生活中,我们同样需要适度的焦虑,以促使我们发挥最大的潜能。

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Sellers in China will ship their orders within 1-2 business days once the order is placed. Packages are sent to our consolidation warehouse in China and combined there. Our Yami consolidation warehouse will directly ship the packages to you via UPS. The average time for UPS to ship from China to the United States is about 10 working days and it can be traced using the tracking number. Due to the pandemic, the delivery time may be delayed by about 5 days. The package needs to be signed by the guest. If the receipt is not signed, the customer shall bear the risk of loss of the package.

Sold by JD@CHINA

Service Guarantee

Free shipping over 69
Genuine guarantee

Shipping

Yami Consolidated Shipping $9.99(Free shipping over $69)


Seller will ship the orders within 1-2 business days. The logistics time limit is expected to be 7-15 working days. In case of customs clearance, the delivery time will be extended by 3-7 days. The final receipt date is subject to the information of the postal company.

Yami Points information

All items are excluding from any promotion or points events on Yamibuy.com

Return Policy

You may return product within 30 days upon receiving the product. Items returned must be new in it's original packing, including the original invoice for the purchase. Customer return product at their own expense.

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About the brand

Jingdong book

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About the brand

Jingdong book