对抗情绪低落的小妙招 |心灵小贴士

我想提醒读者的是，在我们讨论这些问题或任何其它问题的过程中，你可能会遭遇一段低落期，或者感觉自己的问题终究没有解决之道。

每当这种情况发生时，你应当采取我之前所建议的步骤（“心理急救”三步骤）。简言之，立刻拒绝为未来或过去担忧，告诉自己，如果你想要担忧，可以另找时间——但此刻不要挂念过去或未来。

提醒你自己，基于所有你可能读过、听过或推断过的，显然，并非所有不幸的情况都不可避免地往最坏处发展，而事实恰恰相反；因为如果那是真的，这个世界和所有生命恐怕早就毁于灾难了。

专注于当下——但更重要的是，专注于当下最愉悦的面向。如果当下有令人心烦和不快的面向，那么，坚决把任何能令你愉快或舒服的影像带入脑海。这些影像可能是非常单纯的。比如说，回忆紫罗兰的芳香，试着倾听踏雪的清脆嘎吱声，试着观想一片海洋或湖泊。所有这些过程将有助于安宁你的身心，建立你自己的保护区。

这是一个切实可行的极佳策略，因为无论你身在何处都可以立即去做。它至少能帮助你暂时缓解恐惧和疑虑，这样你就可以等事情过后，再去追究整个问题，那时你会更加从容镇定。

I would like to remind the reader that in the middle of these or any of the other problems we have been discussing, there may be a period of depression, or the feeling that one's own problem has no solution after all. 

Whenever this occurs, the steps I have given before should be followed. Briefly, immediately refuse to worry about the future or the past. Tell yourself you can worry another time if you want to — but for the moment you will not be concerned about the past or the future. 

Remind yourself that for all you might have read, or heard, or deduced earlier, it is certainly not inevitable that all unfortunate situations take the darkest of tones, and that indeed the opposite is true; for if such were the case, the world and all of life would have literally been destroyed through disasters and calamities. 

Concentrate upon the present moment — but more, concentrate upon the most pleasant aspects of the present moment. If that moment has distracting, unfavorable aspects, then resolutely bring into your mind whatever images delight or please you at the moment. These may be very simple. Remember the smell of lilacs, for example, or try to hear the crisp crunch of snow, or try to visualize an ocean or lake. All of these procedures will serve to quiet your mind and body, and build up your own reserves. 

This is an excellent policy to follow, because you can start it wherever you are. It will help alleviate fears and doubts at least momentarily, so that then you can pursue the entire issue later, with more assurance. 

——赛斯《健康之道》