{"id":620,"date":"2023-03-23T05:24:04","date_gmt":"2023-03-23T09:24:04","guid":{"rendered":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/?post_type=chapter&p=620"},"modified":"2023-10-18T10:06:21","modified_gmt":"2023-10-18T14:06:21","slug":"cognitive-defusion-techniques-handout","status":"publish","type":"chapter","link":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/chapter\/cognitive-defusion-techniques-handout\/","title":{"raw":"Cognitive Defusion Techniques Handout \u8ba4\u77e5\u89e3\u79bb\u6280\u5de7\u8bb2\u4e49","rendered":"Cognitive Defusion Techniques Handout \u8ba4\u77e5\u89e3\u79bb\u6280\u5de7\u8bb2\u4e49"},"content":{"raw":"

These are some techniques to help us \u201cdefuse\u201d from our thoughts \u2013 to see thoughts as just thoughts \u2013 nothing more and nothing less - rather than being trapped and dictated by our thoughts.\r\n\u6709\u4e9b\u6280\u5de7\u53ef\u4ee5\u5e2e\u52a9\u6211\u4eec\u4e0e\u6211\u4eec\u7684\u60f3\u6cd5\u201c\u89e3\u79bb\u201d\u2014\u628a\u60f3\u6cd5\u53ea\u770b\u4f5c\u60f3\u6cd5\u2014\u4e0d\u591a\u4e0d\u5c11\u2014\u800c\u4e0d\u662f\u88ab\u6211\u4eec\u7684\u60f3\u6cd5\u56f0\u4f4f\u6216\u8005\u88ab\u5176\u4e3b\u5bb0\u3002<\/p>\r\n\r\n

    \r\n \t
  1. The Mind <\/strong>\u4f60\u7684\u5934\u8111<\/strong><\/li>\r\n<\/ol>\r\n
      \r\n \t
    • Treat \u201cthe mind\u201d as an external event, almost as a separate person (e.g., \u201cWell, there goes my mind again\u201d or \u201cMy mind is worrying again\u201d).\r\n\u628a\u201c\u5934\u8111\u201d\u5f53\u4f5c\u4e00\u4e2a\u5916\u5728\u7684\u4e8b\u7269\uff0c\u5c31\u50cf\u662f\u53e6\u4e00\u4e2a\u4eba\u4e00\u6837\uff08\u6bd4\u5982\uff0c\u201c\u53c8\u6765\u4e86\uff0c\u6211\u7684\u5934\u8111\u201d\u6216\u8005\u201c\u6211\u7684\u5934\u8111\u53c8\u62c5\u5fc3\u4e86\u201d<\/span><\/li>\r\n<\/ul>\r\n
        \r\n \t
      1. Thought Labeling <\/strong>\u4e3a\u60f3\u6cd5\u8d34\u6807\u7b7e<\/strong><\/li>\r\n<\/ol>\r\n
          \r\n \t
        • Label your thoughts as thoughts (e.g., \u201cI am having a thought that I will not be able to change\u201d) or label the type of thought (e.g., \u201cI am having a judgment that my child\u2019s illness is too terrible to have\u201d or \u201cI am having a prediction that people will not listen to me\u201d, etc.).\r\n\u4e3a\u4f60\u7684\u60f3\u6cd5\u8d34\u4e0a\u201c\u60f3\u6cd5\u201d\u7684\u6807\u7b7e\uff08\u6bd4\u5982\uff0c\u201c\u6211\u6b63\u6709\u4e00\u4e2a<\/span>\u6211\u6ca1\u6709\u80fd\u529b\u53bb\u6539\u53d8\u7684<\/em>\u60f3\u6cd5\u201d\uff09\u6216\u8005\u6807\u8bb0\u8fd9\u4e2a\u60f3\u6cd5\u7684\u7c7b\u578b(\u6bd4\u5982\uff0c\u201c\u6211\u73b0\u5728\u6709\u4e00\u4e2a\u8bc4\u5224\uff0c\u6211\u7684\u5b69\u5b50\u7684\u75be\u75c5\u592a\u53ef\u6015\u4e86\u201d\u6216\u8005\u201c\u6211\u9884\u611f\u4eba\u4eec\u4e0d\u4f1a\u542c\u6211\u8bf4\u8bdd\u201d\u7b49)<\/span><\/li>\r\n<\/ul>\r\n
            \r\n \t
          1. Get off your but!<\/strong> \u6446\u8131<\/strong>\u4f60\u7684<\/strong>\u201c<\/strong>\u4f46\u662f<\/strong>\u201d<\/strong>\uff01<\/strong><\/li>\r\n<\/ol>\r\n
              \r\n \t
            • Replace \u201cbut\u201d with \u201cand\u201d (e.g., \u201cI would like to take care of myself, but<\/em> I am busy\u201d becomes \u201cI would like to take care of myself and<\/em> I may busy\u201d).\r\n\u7528\u201c\u800c\u4e14\u201d\u4ee3\u66ff\u201c\u4f46\u662f\u201d\uff08\u6bd4\u5982\uff0c\u201c\u6211\u60f3\u8981\u7167\u987e\u6211\u81ea\u5df1\uff0c\u4f46\u662f\u6211\u5f88\u5fd9\u201d\u53ef\u4ee5\u8bf4\u6210\u201c\u6211\u60f3\u8981\u7167\u987e\u6211\u81ea\u5df1\uff0c\u800c\u4e14\u6211\u53ef\u80fd\u4f1a\u5fd9.\u201d<\/span><\/li>\r\n<\/ul>\r\n
                \r\n \t
              1. Use a variety of vocalizations <\/strong>\u8fd0\u7528\u591a\u79cd\u53d1\u58f0\u5f62\u5f0f<\/strong><\/li>\r\n<\/ol>\r\n
                  \r\n \t
                • Say the thought very slowly, say it in a different voice, sing it, etc.\r\n\u6162\u901f\u5730\u8bf4\u51fa\u8fd9\u4e2a\u60f3\u6cd5\uff0c\u7528\u4e0d\u540c\u7684\u58f0\u97f3\u8bf4\u51fa\u6765\uff0c\u5531\u51fa\u6765\u7b49\u7b49\u3002<\/span><\/li>\r\n<\/ul>\r\n
                    \r\n \t
                  1. Thank your mind <\/strong>\u611f\u8c22\u4f60\u7684\u5fc3\u795e<\/strong><\/li>\r\n<\/ol>\r\n
                      \r\n \t
                    • Thank your mind when you notice it butting in with worries and judgments (e.g., \u201cThank you mind. You\u2019re doing a great job of scaring me today\u201d). This is not sarcasm\u2026<\/em>after all, the mind is doing exactly what it was designed to do all of those thousands of years ago- \u201cproblem solve\u201d and avoid danger.\r\n\u5f53\u4f60\u6ce8\u610f\u5230\u62c5\u5fe7\u548c\u8bc4\u5224\u6d8c\u5165\u4f60\u7684\u5934\u8111\uff0c\u611f\u8c22\u4f60\u7684\u5fc3\u795e\uff08\u4f8b\u5982\uff0c\u201c\u8c22\u8c22\u4f60\u3002\u4f60\u4eca\u5929\u5728\u5413\u552c\u6211\u8fd9\u4ef6\u4e8b\u4e0a\u505a\u7684\u5f88\u68d2\u201d\uff09\u3002\u8fd9\u5e76\u4e0d\u662f\u5632\u8bbd......\u6bd5\u7adf\uff0c\u5927\u8111\u6b63\u5728\u505a\u51e0\u5343\u5e74\u524d\u5b83\u88ab\u8bbe\u8ba1\u51fa\u6765\u5c31\u4e00\u76f4\u8981\u53bb\u505a\u7684\u4e8b\u60c5 - \u201c\u89e3\u51b3\u95ee\u9898\u201d\u5e76\u907f\u514d\u5371\u9669\u3002<\/span><\/li>\r\n<\/ul>\r\n
                        \r\n \t
                      1. Say the thought out loud quickly<\/strong> and repeat it until it loses its meaning (e.g., I\u2019m useless, I\u2019m useless, I\u2019m useless, I\u2019m useless, I\u2019m useless, I\u2019m useless, I\u2019m useless, I\u2019m useless, I\u2019m useless, I\u2019m useless, I\u2019m useless,\u2026\u2026\u2026\u2026\u2026\u2026..).\r\n\u5feb\u901f\u5927\u58f0\u8bf4\u51fa\u8fd9\u4e2a\u60f3\u6cd5<\/strong>\u5e76\u91cd\u590d\u5b83\u76f4\u5230\u5176\u5931\u53bb\u610f\u4e49\uff08\u4f8b\u5982\uff0c\u6211\u6ca1\u7528\uff0c\u6211\u6ca1\u7528\uff0c\u6211\u6ca1\u7528\uff0c\u6211\u6ca1\u7528\uff0c\u6211\u6ca1\u7528\uff0c\u6211\u6ca1\u7528\uff0c\u6211\u6ca1\u7528\uff0c\u6211\u6ca1\u7528\uff0c\u6211\u6ca1\u7528\uff0c\u6211\u6ca1\u7528\uff0c\u6211\u6ca1\u7528\uff0c.................. ..\uff09\u3002<\/span><\/li>\r\n<\/ol>\r\n
                          \r\n \t
                        1. Imagine that thoughts are like: <\/strong>\u628a\u5ff5\u5934\u60f3\u8c61\u6210\uff1a<\/strong><\/li>\r\n<\/ol>\r\n
                            \r\n \t
                          • Internet pop-up ads.\r\n\u4e92\u8054\u7f51\u5f39\u51fa\u7684\u5e7f\u544a\u3002<\/li>\r\n \t
                          • a ringing cell phone you can\u2019t turn off (e.g., \u201cHello. This is your mind speaking. Don\u2019t do too much because you are going to regret it\u201d, etc.).\r\n\u4e00\u4e2a\u4f60\u65e0\u6cd5\u5173\u673a\u7684\u624b\u673a\uff08\u4f8b\u5982\uff0c\u201c\u4f60\u597d\u3002\u8fd9\u662f\u4f60\u7684\u5934\u8111\u5728\u8bf4\u8bdd\u3002\u4e0d\u8981\u505a\u592a\u591a\uff0c\u56e0\u4e3a\u4f60\u4f1a\u540e\u6094\u7684\u201d\uff0c\u7b49\u7b49\uff09\u3002<\/span><\/li>\r\n \t
                          • clouds floating across the sky.\r\n\u4e91\u5f69\u98d8\u8fc7\u5929\u7a7a\u3002<\/li>\r\n \t
                          • leaves floating down a stream. You don\u2019t have to dive in. You can watch from a bridge.\r\n\u6811\u53f6\u6cbf\u7740\u6c34\u6d41\u6f02\u8fc7\u3002 \u4f60\u4e0d\u5fc5\u8df3\u5165\u5176\u4e2d\u3002\u4f60\u53ef\u4ee5\u4ece\u6865\u4e0a\u89c2\u770b\u3002<\/span><\/li>\r\n \t
                          • a waterfall. You\u2019re standing behind it, not under it.\r\n\u7011\u5e03\u3002\u4f60\u6b63\u7ad9\u5728\u8fdc\u5904\u6b23\u8d4f\uff0c\u800c\u4e0d\u662f\u7ad9\u5728\u5b83\u4e0b\u9762\u3002<\/li>\r\n \t
                          • guests entering a hotel. You can be like the doorman: you greet the guests but you don\u2019t follow them to their rooms.\r\n\u8fdb\u5165\u9152\u5e97\u7684\u5ba2\u4eba\u3002\u4f60\u53ef\u4ee5\u50cf\u95e8\u7ae5\u4e00\u6837\uff1a\u8fce\u63a5\u5ba2\u4eba\uff0c\u4f46\u4f60\u4e0d\u8ddf\u968f\u4ed6\u4eec\u81f3\u5176\u623f\u95f4\u3002<\/span><\/li>\r\n \t
                          • actors on a stage. You can watch the play; you don\u2019t need to get on stage and perform.\r\n\u821e\u53f0\u4e0a\u7684\u6f14\u5458\u3002\u4f60\u53ef\u4ee5\u89c2\u770b\u8fd9\u51fa\u620f; \u4f60\u4e0d\u9700\u8981\u767b\u53f0\u6f14\u51fa\u3002<\/span><\/li>\r\n \t
                          • a passing parade. You can watch the floats pass by. You don\u2019t have to climb on board.\r\n\u7ecf\u8fc7\u6e38\u884c\u961f\u4f0d\u3002\u4f60\u53ef\u4ee5\u770b\u7740\u82b1\u8f66\u7ecf\u8fc7\u3002\u4f60\u4e0d\u5fc5\u722c\u4e0a\u5b83\u3002<\/span><\/li>\r\n \t
                          • suitcases dropping onto a conveyor belt at the airport. You can watch them pass by, without having to pick them up.\r\n\u884c\u674e\u7bb1\u8f6c\u5230\u673a\u573a\u7684\u4f20\u9001\u5e26\u4e0a\u3002 \u4f60\u53ef\u4ee5\u770b\u7740\u5b83\u4eec\u7ecf\u8fc7\uff0c\u800c\u4e0d\u5fc5\u62ce\u8d77\u5b83\u4eec\u3002<\/span><\/li>\r\n<\/ul>\r\n
                              \r\n \t
                            1. Buying thoughts <\/strong>\u76f8\u4fe1\u60f3\u6cd5\u5417<\/strong><\/li>\r\n<\/ol>\r\n
                                \r\n \t
                              • Distinguish between thoughts that just occur and the thoughts that are believed (e.g., \u201cI guess I\u2019m \u201cbuying\u201d the thought that I\u2019m hopeless\u201d).\r\n\u533a\u5206\u662f\u521a\u521a\u4ea7\u751f\u7684\u60f3\u6cd5\uff0c\u8fd8\u662f\u5df2\u7ecf\u575a\u4fe1\u7684\u60f3\u6cd5 (\u6bd4\u5982\uff0c\u201c\u6211\u60f3\u6211\u6b63\u5728\u76f8\u4fe1\u6211\u6ca1\u5e0c\u671b\u4e86\u8fd9\u4e2a\u60f3\u6cd5\u201d)<\/span><\/li>\r\n<\/ul>\r\n
                                  \r\n \t
                                1. And how has that worked for me? <\/strong>\u8fd9\u5bf9\u6211\u6709\u7528\u5417\uff1f<\/strong><\/li>\r\n<\/ol>\r\n
                                    \r\n \t
                                  • When you are buying a thought, back up for a moment and ask yourself, \u201cHow has that worked for me?\u201d and if it hasn\u2019t worked ask, \u201cWhich should I be guided by, my mind or my experience?\u201d\r\n\u5f53\u4f60\u53bb\u76f8\u4fe1\u4e00\u4e2a\u60f3\u6cd5\uff0c\u540e\u9000\u4e00\u6b65\u5e76\u95ee\u4e00\u4e0b\u81ea\u5df1\uff0c\u201c\u8fd9\u5bf9\u6211\u6709\u7528\u5417\uff1f\u201d\u5982\u679c\u6ca1\u7528\u518d\u95ee\u81ea\u5df1\uff0c\u201c\u6211\u662f\u8981\u542c\u4ece\u6211\u7684\u5927\u8111\u5462\uff0c\u8fd8\u662f\u6211\u7684\u4f53\u9a8c\uff1f\u201d<\/span><\/li>\r\n<\/ul>\r\n
                                      \r\n \t
                                    1. Create your own defusion strategy! <\/strong>\u521b\u9020\u4f60\u81ea\u5df1\u7684\u89e3\u79bb\u7b56\u7565\uff01<\/strong><\/li>\r\n<\/ol>","rendered":"

                                      These are some techniques to help us \u201cdefuse\u201d from our thoughts \u2013 to see thoughts as just thoughts \u2013 nothing more and nothing less – rather than being trapped and dictated by our thoughts.
                                      \n\u6709\u4e9b\u6280\u5de7\u53ef\u4ee5\u5e2e\u52a9\u6211\u4eec\u4e0e\u6211\u4eec\u7684\u60f3\u6cd5\u201c\u89e3\u79bb\u201d\u2014\u628a\u60f3\u6cd5\u53ea\u770b\u4f5c\u60f3\u6cd5\u2014\u4e0d\u591a\u4e0d\u5c11\u2014\u800c\u4e0d\u662f\u88ab\u6211\u4eec\u7684\u60f3\u6cd5\u56f0\u4f4f\u6216\u8005\u88ab\u5176\u4e3b\u5bb0\u3002<\/p>\n

                                        \n
                                      1. The Mind <\/strong>\u4f60\u7684\u5934\u8111<\/strong><\/li>\n<\/ol>\n
                                          \n
                                        • Treat \u201cthe mind\u201d as an external event, almost as a separate person (e.g., \u201cWell, there goes my mind again\u201d or \u201cMy mind is worrying again\u201d).
                                          \n\u628a\u201c\u5934\u8111\u201d\u5f53\u4f5c\u4e00\u4e2a\u5916\u5728\u7684\u4e8b\u7269\uff0c\u5c31\u50cf\u662f\u53e6\u4e00\u4e2a\u4eba\u4e00\u6837\uff08\u6bd4\u5982\uff0c\u201c\u53c8\u6765\u4e86\uff0c\u6211\u7684\u5934\u8111\u201d\u6216\u8005\u201c\u6211\u7684\u5934\u8111\u53c8\u62c5\u5fc3\u4e86\u201d<\/span><\/li>\n<\/ul>\n
                                            \n
                                          1. Thought Labeling <\/strong>\u4e3a\u60f3\u6cd5\u8d34\u6807\u7b7e<\/strong><\/li>\n<\/ol>\n
                                              \n
                                            • Label your thoughts as thoughts (e.g., \u201cI am having a thought that I will not be able to change\u201d) or label the type of thought (e.g., \u201cI am having a judgment that my child\u2019s illness is too terrible to have\u201d or \u201cI am having a prediction that people will not listen to me\u201d, etc.).
                                              \n\u4e3a\u4f60\u7684\u60f3\u6cd5\u8d34\u4e0a\u201c\u60f3\u6cd5\u201d\u7684\u6807\u7b7e\uff08\u6bd4\u5982\uff0c\u201c\u6211\u6b63\u6709\u4e00\u4e2a<\/span>\u6211\u6ca1\u6709\u80fd\u529b\u53bb\u6539\u53d8\u7684<\/em>\u60f3\u6cd5\u201d\uff09\u6216\u8005\u6807\u8bb0\u8fd9\u4e2a\u60f3\u6cd5\u7684\u7c7b\u578b(\u6bd4\u5982\uff0c\u201c\u6211\u73b0\u5728\u6709\u4e00\u4e2a\u8bc4\u5224\uff0c\u6211\u7684\u5b69\u5b50\u7684\u75be\u75c5\u592a\u53ef\u6015\u4e86\u201d\u6216\u8005\u201c\u6211\u9884\u611f\u4eba\u4eec\u4e0d\u4f1a\u542c\u6211\u8bf4\u8bdd\u201d\u7b49)<\/span><\/li>\n<\/ul>\n
                                                \n
                                              1. Get off your but!<\/strong> \u6446\u8131<\/strong>\u4f60\u7684<\/strong>\u201c<\/strong>\u4f46\u662f<\/strong>\u201d<\/strong>\uff01<\/strong><\/li>\n<\/ol>\n
                                                  \n
                                                • Replace \u201cbut\u201d with \u201cand\u201d (e.g., \u201cI would like to take care of myself, but<\/em> I am busy\u201d becomes \u201cI would like to take care of myself and<\/em> I may busy\u201d).
                                                  \n\u7528\u201c\u800c\u4e14\u201d\u4ee3\u66ff\u201c\u4f46\u662f\u201d\uff08\u6bd4\u5982\uff0c\u201c\u6211\u60f3\u8981\u7167\u987e\u6211\u81ea\u5df1\uff0c\u4f46\u662f\u6211\u5f88\u5fd9\u201d\u53ef\u4ee5\u8bf4\u6210\u201c\u6211\u60f3\u8981\u7167\u987e\u6211\u81ea\u5df1\uff0c\u800c\u4e14\u6211\u53ef\u80fd\u4f1a\u5fd9.\u201d<\/span><\/li>\n<\/ul>\n
                                                    \n
                                                  1. Use a variety of vocalizations <\/strong>\u8fd0\u7528\u591a\u79cd\u53d1\u58f0\u5f62\u5f0f<\/strong><\/li>\n<\/ol>\n
                                                      \n
                                                    • Say the thought very slowly, say it in a different voice, sing it, etc.
                                                      \n\u6162\u901f\u5730\u8bf4\u51fa\u8fd9\u4e2a\u60f3\u6cd5\uff0c\u7528\u4e0d\u540c\u7684\u58f0\u97f3\u8bf4\u51fa\u6765\uff0c\u5531\u51fa\u6765\u7b49\u7b49\u3002<\/span><\/li>\n<\/ul>\n
                                                        \n
                                                      1. Thank your mind <\/strong>\u611f\u8c22\u4f60\u7684\u5fc3\u795e<\/strong><\/li>\n<\/ol>\n
                                                          \n
                                                        • Thank your mind when you notice it butting in with worries and judgments (e.g., \u201cThank you mind. You\u2019re doing a great job of scaring me today\u201d). This is not sarcasm\u2026<\/em>after all, the mind is doing exactly what it was designed to do all of those thousands of years ago- \u201cproblem solve\u201d and avoid danger.
                                                          \n\u5f53\u4f60\u6ce8\u610f\u5230\u62c5\u5fe7\u548c\u8bc4\u5224\u6d8c\u5165\u4f60\u7684\u5934\u8111\uff0c\u611f\u8c22\u4f60\u7684\u5fc3\u795e\uff08\u4f8b\u5982\uff0c\u201c\u8c22\u8c22\u4f60\u3002\u4f60\u4eca\u5929\u5728\u5413\u552c\u6211\u8fd9\u4ef6\u4e8b\u4e0a\u505a\u7684\u5f88\u68d2\u201d\uff09\u3002\u8fd9\u5e76\u4e0d\u662f\u5632\u8bbd……\u6bd5\u7adf\uff0c\u5927\u8111\u6b63\u5728\u505a\u51e0\u5343\u5e74\u524d\u5b83\u88ab\u8bbe\u8ba1\u51fa\u6765\u5c31\u4e00\u76f4\u8981\u53bb\u505a\u7684\u4e8b\u60c5 – \u201c\u89e3\u51b3\u95ee\u9898\u201d\u5e76\u907f\u514d\u5371\u9669\u3002<\/span><\/li>\n<\/ul>\n
                                                            \n
                                                          1. Say the thought out loud quickly<\/strong> and repeat it until it loses its meaning (e.g., I\u2019m useless, I\u2019m useless, I\u2019m useless, I\u2019m useless, I\u2019m useless, I\u2019m useless, I\u2019m useless, I\u2019m useless, I\u2019m useless, I\u2019m useless, I\u2019m useless,\u2026\u2026\u2026\u2026\u2026\u2026..).
                                                            \n\u5feb\u901f\u5927\u58f0\u8bf4\u51fa\u8fd9\u4e2a\u60f3\u6cd5<\/strong>\u5e76\u91cd\u590d\u5b83\u76f4\u5230\u5176\u5931\u53bb\u610f\u4e49\uff08\u4f8b\u5982\uff0c\u6211\u6ca1\u7528\uff0c\u6211\u6ca1\u7528\uff0c\u6211\u6ca1\u7528\uff0c\u6211\u6ca1\u7528\uff0c\u6211\u6ca1\u7528\uff0c\u6211\u6ca1\u7528\uff0c\u6211\u6ca1\u7528\uff0c\u6211\u6ca1\u7528\uff0c\u6211\u6ca1\u7528\uff0c\u6211\u6ca1\u7528\uff0c\u6211\u6ca1\u7528\uff0c……………… ..\uff09\u3002<\/span><\/li>\n<\/ol>\n
                                                              \n
                                                            1. Imagine that thoughts are like: <\/strong>\u628a\u5ff5\u5934\u60f3\u8c61\u6210\uff1a<\/strong><\/li>\n<\/ol>\n
                                                                \n
                                                              • Internet pop-up ads.
                                                                \n\u4e92\u8054\u7f51\u5f39\u51fa\u7684\u5e7f\u544a\u3002<\/li>\n
                                                              • a ringing cell phone you can\u2019t turn off (e.g., \u201cHello. This is your mind speaking. Don\u2019t do too much because you are going to regret it\u201d, etc.).
                                                                \n\u4e00\u4e2a\u4f60\u65e0\u6cd5\u5173\u673a\u7684\u624b\u673a\uff08\u4f8b\u5982\uff0c\u201c\u4f60\u597d\u3002\u8fd9\u662f\u4f60\u7684\u5934\u8111\u5728\u8bf4\u8bdd\u3002\u4e0d\u8981\u505a\u592a\u591a\uff0c\u56e0\u4e3a\u4f60\u4f1a\u540e\u6094\u7684\u201d\uff0c\u7b49\u7b49\uff09\u3002<\/span><\/li>\n
                                                              • clouds floating across the sky.
                                                                \n\u4e91\u5f69\u98d8\u8fc7\u5929\u7a7a\u3002<\/li>\n
                                                              • leaves floating down a stream. You don\u2019t have to dive in. You can watch from a bridge.
                                                                \n\u6811\u53f6\u6cbf\u7740\u6c34\u6d41\u6f02\u8fc7\u3002 \u4f60\u4e0d\u5fc5\u8df3\u5165\u5176\u4e2d\u3002\u4f60\u53ef\u4ee5\u4ece\u6865\u4e0a\u89c2\u770b\u3002<\/span><\/li>\n
                                                              • a waterfall. You\u2019re standing behind it, not under it.
                                                                \n\u7011\u5e03\u3002\u4f60\u6b63\u7ad9\u5728\u8fdc\u5904\u6b23\u8d4f\uff0c\u800c\u4e0d\u662f\u7ad9\u5728\u5b83\u4e0b\u9762\u3002<\/li>\n
                                                              • guests entering a hotel. You can be like the doorman: you greet the guests but you don\u2019t follow them to their rooms.
                                                                \n\u8fdb\u5165\u9152\u5e97\u7684\u5ba2\u4eba\u3002\u4f60\u53ef\u4ee5\u50cf\u95e8\u7ae5\u4e00\u6837\uff1a\u8fce\u63a5\u5ba2\u4eba\uff0c\u4f46\u4f60\u4e0d\u8ddf\u968f\u4ed6\u4eec\u81f3\u5176\u623f\u95f4\u3002<\/span><\/li>\n
                                                              • actors on a stage. You can watch the play; you don\u2019t need to get on stage and perform.
                                                                \n\u821e\u53f0\u4e0a\u7684\u6f14\u5458\u3002\u4f60\u53ef\u4ee5\u89c2\u770b\u8fd9\u51fa\u620f; \u4f60\u4e0d\u9700\u8981\u767b\u53f0\u6f14\u51fa\u3002<\/span><\/li>\n
                                                              • a passing parade. You can watch the floats pass by. You don\u2019t have to climb on board.
                                                                \n\u7ecf\u8fc7\u6e38\u884c\u961f\u4f0d\u3002\u4f60\u53ef\u4ee5\u770b\u7740\u82b1\u8f66\u7ecf\u8fc7\u3002\u4f60\u4e0d\u5fc5\u722c\u4e0a\u5b83\u3002<\/span><\/li>\n
                                                              • suitcases dropping onto a conveyor belt at the airport. You can watch them pass by, without having to pick them up.
                                                                \n\u884c\u674e\u7bb1\u8f6c\u5230\u673a\u573a\u7684\u4f20\u9001\u5e26\u4e0a\u3002 \u4f60\u53ef\u4ee5\u770b\u7740\u5b83\u4eec\u7ecf\u8fc7\uff0c\u800c\u4e0d\u5fc5\u62ce\u8d77\u5b83\u4eec\u3002<\/span><\/li>\n<\/ul>\n
                                                                  \n
                                                                1. Buying thoughts <\/strong>\u76f8\u4fe1\u60f3\u6cd5\u5417<\/strong><\/li>\n<\/ol>\n
                                                                    \n
                                                                  • Distinguish between thoughts that just occur and the thoughts that are believed (e.g., \u201cI guess I\u2019m \u201cbuying\u201d the thought that I\u2019m hopeless\u201d).
                                                                    \n\u533a\u5206\u662f\u521a\u521a\u4ea7\u751f\u7684\u60f3\u6cd5\uff0c\u8fd8\u662f\u5df2\u7ecf\u575a\u4fe1\u7684\u60f3\u6cd5 (\u6bd4\u5982\uff0c\u201c\u6211\u60f3\u6211\u6b63\u5728\u76f8\u4fe1\u6211\u6ca1\u5e0c\u671b\u4e86\u8fd9\u4e2a\u60f3\u6cd5\u201d)<\/span><\/li>\n<\/ul>\n
                                                                      \n
                                                                    1. And how has that worked for me? <\/strong>\u8fd9\u5bf9\u6211\u6709\u7528\u5417\uff1f<\/strong><\/li>\n<\/ol>\n
                                                                        \n
                                                                      • When you are buying a thought, back up for a moment and ask yourself, \u201cHow has that worked for me?\u201d and if it hasn\u2019t worked ask, \u201cWhich should I be guided by, my mind or my experience?\u201d
                                                                        \n\u5f53\u4f60\u53bb\u76f8\u4fe1\u4e00\u4e2a\u60f3\u6cd5\uff0c\u540e\u9000\u4e00\u6b65\u5e76\u95ee\u4e00\u4e0b\u81ea\u5df1\uff0c\u201c\u8fd9\u5bf9\u6211\u6709\u7528\u5417\uff1f\u201d\u5982\u679c\u6ca1\u7528\u518d\u95ee\u81ea\u5df1\uff0c\u201c\u6211\u662f\u8981\u542c\u4ece\u6211\u7684\u5927\u8111\u5462\uff0c\u8fd8\u662f\u6211\u7684\u4f53\u9a8c\uff1f\u201d<\/span><\/li>\n<\/ul>\n
                                                                          \n
                                                                        1. Create your own defusion strategy! <\/strong>\u521b\u9020\u4f60\u81ea\u5df1\u7684\u89e3\u79bb\u7b56\u7565\uff01<\/strong><\/li>\n<\/ol>\n","protected":false},"author":486,"menu_order":3,"template":"","meta":{"pb_show_title":"on","pb_short_title":"","pb_subtitle":"","pb_authors":[],"pb_section_license":""},"chapter-type":[],"contributor":[],"license":[],"class_list":["post-620","chapter","type-chapter","status-publish","hentry"],"part":583,"_links":{"self":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/pressbooks\/v2\/chapters\/620","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/pressbooks\/v2\/chapters"}],"about":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/wp\/v2\/types\/chapter"}],"author":[{"embeddable":true,"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/wp\/v2\/users\/486"}],"version-history":[{"count":4,"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/pressbooks\/v2\/chapters\/620\/revisions"}],"predecessor-version":[{"id":1057,"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/pressbooks\/v2\/chapters\/620\/revisions\/1057"}],"part":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/pressbooks\/v2\/parts\/583"}],"metadata":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/pressbooks\/v2\/chapters\/620\/metadata\/"}],"wp:attachment":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/wp\/v2\/media?parent=620"}],"wp:term":[{"taxonomy":"chapter-type","embeddable":true,"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/pressbooks\/v2\/chapter-type?post=620"},{"taxonomy":"contributor","embeddable":true,"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/wp\/v2\/contributor?post=620"},{"taxonomy":"license","embeddable":true,"href":"https:\/\/pressbooks.library.torontomu.ca\/empowerment\/wp-json\/wp\/v2\/license?post=620"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}