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Jingdong book

情绪急救：应对各种日常心理伤害的策略与方法

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Books Psychology Psychological processes and mental state

Jingdong book

情绪急救：应对各种日常心理伤害的策略与方法

Name: 情绪急救：应对各种日常心理伤害的策略与方法
Brand: Jingdong book
SKU: 3116036781
Price: 31.32 USD
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感冒不治疗可能会变成肺炎，伤口不包扎可能会引起感染……
因拒绝、失败、孤独、自卑等带来的心理伤害不愈合，会带来什么难以预料的严重后果？
如何踢开那些缠累我们的伤害和麻烦，建立自尊，变得更有活力，重拾生活的盼望？
如果不存在情绪急救技术，如果心理创伤不可能治疗的话，人们对心理创伤的救治无动于衷或许还可以忍受，然而，现实并非如此。随着心理学研究在众多领域的全新进展，人们已经推出了针对各种常见心理伤害的大量治疗方案，并且取得了明显的效果……治疗这些伤害，不仅可以加速伤口的愈合，也有利于防止并发症，并避免其向严重方向发展。
《情绪急救：应对各种日常心理伤害的的策略与方法》具有极强的指导性，可谓独出机杼，对所有曾经或正在遭遇失败、内疚、拒绝、丧失和自卑等心理创伤的人来说，这都是一本必须的读物。

Content Description

拒绝带来尖锐的痛苦；孤独引发毁灭性的疼痛；丧失使我们的生活破碎不堪；难以摆脱的内疚感毒害了我们的安宁和人际关系；对痛苦的反刍倾向很快会发展为焦虑和沮丧；失败导致极度的失望；自卑则使我们拒绝帮助我们的人。
我们经常性地遭受情绪创伤，如同经常性地遭受身体创伤。失败、内疚、拒绝和丧失就像偶尔擦伤胳膊和拉伤肌肉一样，成了我们生活的一部分。但是，当我们自然而然包扎伤口或者冰敷扭伤的脚踝时，对大多数人来说，应对情绪伤害的急救箱却空空如也——它根本就不存在！结果就是，情绪伤害只要还没有严重到需要专业人士的帮助，我们就会放任不管，从而使我们感觉糟糕的时间比我们应当感到的延长很多。
幸运的是，我们找到了这样一些方法，它们就好像精神急救一样用来处理受伤的情绪。在这本亲切友好、可按步骤实施的图书中，执业心理学家盖伊·温奇博士利用全新的科学研究成果，提出了明确、逐步深入的治疗方案。对于应对各种常见的麻烦，从对痛苦的强迫性反刍到极具破坏性的自卑，这些方案均立竿见影，简单便捷，且效果明显。通过生活中的实例，温奇博士展示了仅仅几个简单的行动便能帮助我们抚慰情绪痛苦，从麻烦中振作精神，以及用勇气和信心战胜挫折。

Author Description

盖伊·温奇博士（Guy Winch， Ph.D），是畅销书《嘎吱作响的车轮》（The Squeaky Wheel）的作者。1991年获得纽约大学临床心理学博士学位，并在纽约大学医学中心完成了家庭与夫妻治疗的博士后研究。从1992年起，他一直以私人心理医生的身份在曼哈顿工作，帮助病人将情绪急救的方法应用到日常生活中。作为美国心理协会的成员，温奇博士在《今日心理学》（Psychology Today）杂志网站开设“嘎吱作响的车轮”专栏，受到热烈欢迎。他是研究减轻心理压力方面的专家，也是炙手可热的主持人和国际知名作家。偶尔地，他会在纽约市内或周围的俱乐部表演单口相声。

Comments

★“温奇的这本书令人耳目一新，超级有用。他提出的建议不但非常实用而且切实可行——书中的方法技巧超接地气，因而当事情恶化之时，可以带来真正的宽慰。”

——安娜丽·鲁弗斯，《自卑者之书》的作者

★“盖伊·温奇博士这本实用、机敏、清晰的图书，为无数日常生活中的痛苦提供了经过证明是行之有效的治疗之法。及时应用可防止各种大大小小的不良情绪发展到不可收拾的地步——这正是精神治疗医师提供给我们的服务。”

——珍妮·赛弗博士，《该隐的遗产：把孩子从一生的愤怒、羞耻、保密和后悔中解放出来》

★“对所有挣扎中的灵魂来说，这本书精彩之极！”

——《图书馆杂志》

★“温奇的书不仅提供帮助，确定无疑的是，它还令人愉悦。他的故事中笑料叠出，令人难以忘怀。”

——《今日心理学》

★“（温奇的）对话语调中充满了幽默，这使得对他的一本书的阅读完全变成了享受。”

——《出版者周刊》

★“激励人心……内容丰富……使人着迷。”

——PsychCentral.com网站

★“你要跑到而不是走到最近的一个书架，抓出一本《嘎吱作响的车轮》来。我不仅是要推荐这本书，我还想看到这个星球上的每一个成人和准成人都要求读这本书。”

——The Self Improvement Blog博客

Catalogue

前言

第一章拒绝：情绪伤害和日常生活的摩擦伤害

拒绝导致的心理创伤

如何处理拒绝造成的心理创伤

一般治疗原则

疗法A：与自我批判争辩

疗法B：恢复你的自我价值

疗法C：修补社交感受

疗法D：自我脱敏

何时咨询心理卫生专业人士

第二章孤独：人际关系的“肌无力”

孤独和吸烟的危害相同

孤独具有传染性

孤独造成的心理创伤

如何治疗孤独造成的心理创伤

一般治疗原则

疗法A：移除消极负面的有色眼镜

疗法B：找出你的自我挫败行为

疗法C：换位思考

疗法D：深化你的情感联系

疗法E：创造社交联系的机会

疗法F：收养一个好朋友

何时咨询心理卫生专业人士

第三章丧失与精神创伤：带伤前进

丧失和精神创伤造成的心理伤口

如何治疗丧失和心理创伤造成的心理伤口

一般治疗原则

疗法A：以你的方式舒缓情绪上的痛苦

疗法B：恢复你“自我”迷失的一面

疗法C：寻找悲剧的意义

何时咨询心理卫生专业人士

第四章内疚：情感体系的毒药

不健康的内疚与人际关系

内疚造成的心理创伤

内疚是绊脚石

内疚如何毒害整个家庭

如何治疗内疚导致的心理创伤

一般治疗原则

疗法A：掌握有效道歉的秘诀

疗法B：自我原谅

疗法C：重新投入生活

何时咨询心理卫生专业人士

第五章反刍：重新揭开结痂的情绪伤疤

反刍造成的心理创伤

如何治疗反刍造成的心理创伤

一般治疗原则

疗法A：改变视角

疗法B：快看，小鸟！分散注意力，缓解情绪痛苦

疗法C：愤怒重构

疗法D：善待你的朋友

何时咨询心理卫生专业人士

第六章失败：情绪“感冒”如何发展为心理“肺炎”

失败造成的心理创伤

我们唯一恐惧的是对于失败本身的恐惧

恐惧失败对家庭的影响

对失败的恐惧令人失态

如何治疗失败造成的心理创伤

一般治疗原则

疗法A：获得支持

疗法B：专注于你能够控制的因素

疗法C：承担责任，承认恐惧

疗法D：从绩效压力中分散自己的注意力

何时咨询心理卫生专业人士

第七章自卑：削弱你的情感免疫系统

如果我们对别人的评价也不高，这也算是自卑吗？

自卑造成的心理创伤

如何治疗自卑造成的心理创伤

一般治疗原则

疗法A：采用自我同情，压制脑海中自我批评的声音

疗法B：找出并肯定自己的长处

疗法C：提升你对赞扬的宽容

疗法D：提升你的个人力量

疗法E：提高自我控制的能力

何时咨询心理卫生专业人士

结论：创建你自己的心理医疗箱

致谢

Book Abstract

●经历深刻或反复的拒绝，对我们的自尊极其有害。事实上，即使是回忆起过去曾经遭受的拒绝，也足以让你的自我价值感暂时下降，自尊也会随之降低。而且，我们常会通过自我批判进一步拉低已经跌落的自尊心。虽然这种回应方式十分常见，但很容易在原来就遭受拒绝的基础上造成心理伤害，并且形成“感染”，以至于对我们的心理健康造成真正的破坏性影响。

●令人震惊的是，孤独给我们的身心健康带来的长期伤害不亚于吸烟，而且真的能够减少我们的预期寿命。香烟包装上固然都印刷着吸烟有害的警告，但很少有人知道一天吸两包“孤独”牌香烟的危害。结果，感到孤独的人很少有紧迫感，以至于不去优先考虑挣脱孤独的魔掌，从而治愈心理的创伤。

●受到丧失或创伤之初，情绪困扰可能令我们的生活完全瘫痪。我们可能失去思考甚至自我照顾的基本能力如吃饭或洗澡。淹没在情绪痛苦之中，我们经常体验的是很多痛苦的“第一次”。

●过度内疚的另一个毒副作用是，为了减轻犯错（无论有意还是无意）造成的内疚，我们可能会尝试自我惩罚，做出自我破坏或自我毁灭的行为。有些人甚至不惜体罚自己。

●当遭遇痛苦的经历时，我们通常会对这些经历进行反思，从中寻求各种见解和领悟，以减少沮丧的窘迫感，从而继续前进。然而，对于许多人来说，在自我反思的过程中，往往会出现差错，他们不仅没有获得情感的释放，反而陷入反刍的恶性循环中。在此循环中，痛苦的场景、记忆和感觉一遍一遍重放，每一次都令我们的感觉更糟。我们变得像困在轮子上的仓鼠，无休止地踩动轮子，却无处可去。这种反刍心理之所以有害，是因为它没有提供新的认识，无法治愈我们的伤痛，反而只会揭开结痂的伤口，带来新的感染。

●失败不仅使我们的目标变大，而且让我们觉得自己更加渺小。失败能让我们觉得自己不聪明、缺乏吸引力、能力较差、不熟练、不胜任——所有这些都对我们的自信有着巨大的负面影响。

●在团体和社交场合中，自卑者倾向于少言寡语，并且很少主动脱离令人不快的人际关系和友谊。自卑让我们感到彻底的不安全、不自信，以及在社交中不受欢迎，这种无助、无奈、“聊胜于无”的心态，会让我们感到权利遭到极大的剥夺，变得优柔寡断、缺乏自信。

……

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