Module 2: Defusion 培训模块二：认知解离
Cognitive Defusion Techniques Handout 认知解离技巧讲义
These are some techniques to help us “defuse” from our thoughts – to see thoughts as just thoughts – nothing more and nothing less – rather than being trapped and dictated by our thoughts.
有些技巧可以帮助我们与我们的想法“解离”—把想法只看作想法—不多不少—而不是被我们的想法困住或者被其主宰。
- The Mind 你的头脑
- Treat “the mind” as an external event, almost as a separate person (e.g., “Well, there goes my mind again” or “My mind is worrying again”).
把“头脑”当作一个外在的事物，就像是另一个人一样（比如，“又来了，我的头脑”或者“我的头脑又担心了”
- Thought Labeling 为想法贴标签
- Label your thoughts as thoughts (e.g., “I am having a thought that I will not be able to change”) or label the type of thought (e.g., “I am having a judgment that my child’s illness is too terrible to have” or “I am having a prediction that people will not listen to me”, etc.).
为你的想法贴上“想法”的标签（比如，“我正有一个我没有能力去改变的想法”）或者标记这个想法的类型(比如，“我现在有一个评判，我的孩子的疾病太可怕了”或者“我预感人们不会听我说话”等)
- Get off your but! 摆脱你的“但是”！
- Replace “but” with “and” (e.g., “I would like to take care of myself, but I am busy” becomes “I would like to take care of myself and I may busy”).
用“而且”代替“但是”（比如，“我想要照顾我自己，但是我很忙”可以说成“我想要照顾我自己，而且我可能会忙.”
- Use a variety of vocalizations 运用多种发声形式
- Say the thought very slowly, say it in a different voice, sing it, etc.
慢速地说出这个想法，用不同的声音说出来，唱出来等等。
- Thank your mind 感谢你的心神
- Thank your mind when you notice it butting in with worries and judgments (e.g., “Thank you mind. You’re doing a great job of scaring me today”). This is not sarcasm…after all, the mind is doing exactly what it was designed to do all of those thousands of years ago- “problem solve” and avoid danger.
当你注意到担忧和评判涌入你的头脑，感谢你的心神（例如，“谢谢你。你今天在吓唬我这件事上做的很棒”）。这并不是嘲讽……毕竟，大脑正在做几千年前它被设计出来就一直要去做的事情 – “解决问题”并避免危险。
- Say the thought out loud quickly and repeat it until it loses its meaning (e.g., I’m useless, I’m useless, I’m useless, I’m useless, I’m useless, I’m useless, I’m useless, I’m useless, I’m useless, I’m useless, I’m useless,………………..).
快速大声说出这个想法并重复它直到其失去意义（例如，我没用，我没用，我没用，我没用，我没用，我没用，我没用，我没用，我没用，我没用，我没用，……………… ..）。
- Imagine that thoughts are like: 把念头想象成：
- Internet pop-up ads.
互联网弹出的广告。 - a ringing cell phone you can’t turn off (e.g., “Hello. This is your mind speaking. Don’t do too much because you are going to regret it”, etc.).
一个你无法关机的手机（例如，“你好。这是你的头脑在说话。不要做太多，因为你会后悔的”，等等）。 - clouds floating across the sky.
云彩飘过天空。 - leaves floating down a stream. You don’t have to dive in. You can watch from a bridge.
树叶沿着水流漂过。 你不必跳入其中。你可以从桥上观看。 - a waterfall. You’re standing behind it, not under it.
瀑布。你正站在远处欣赏，而不是站在它下面。 - guests entering a hotel. You can be like the doorman: you greet the guests but you don’t follow them to their rooms.
进入酒店的客人。你可以像门童一样：迎接客人，但你不跟随他们至其房间。 - actors on a stage. You can watch the play; you don’t need to get on stage and perform.
舞台上的演员。你可以观看这出戏; 你不需要登台演出。 - a passing parade. You can watch the floats pass by. You don’t have to climb on board.
经过游行队伍。你可以看着花车经过。你不必爬上它。 - suitcases dropping onto a conveyor belt at the airport. You can watch them pass by, without having to pick them up.
行李箱转到机场的传送带上。 你可以看着它们经过，而不必拎起它们。
- Buying thoughts 相信想法吗
- Distinguish between thoughts that just occur and the thoughts that are believed (e.g., “I guess I’m “buying” the thought that I’m hopeless”).
区分是刚刚产生的想法，还是已经坚信的想法 (比如，“我想我正在相信我没希望了这个想法”)
- And how has that worked for me? 这对我有用吗？
- When you are buying a thought, back up for a moment and ask yourself, “How has that worked for me?” and if it hasn’t worked ask, “Which should I be guided by, my mind or my experience?”
当你去相信一个想法，后退一步并问一下自己，“这对我有用吗？”如果没用再问自己，“我是要听从我的大脑呢，还是我的体验？”
- Create your own defusion strategy! 创造你自己的解离策略！
