认知行为疗法是治疗焦虑、抑郁、失眠、社恐最有效的心理治疗方法
什么是认知行为疗法？为什么说它是治疗焦虑、抑郁、失眠、社恐最有效的心理治疗方法？
你是否时常感到焦虑不安、情绪不宁、抑郁或者是失眠，更不喜欢出去社交？或许它就可以帮助你。
现在打开下面视频，一起来认识认知行为疗法，来解决你现有的问题吧！
Cognitive behavioral therapy or CBT, is the bread and butter of all psychotherapeutic modalities.
认知行为疗法又称为CBT，是所有心理治疗方法的基础。
This is because it’s one of the few empirically valid talk therapeutic practices proven in clinical trials to effectivelytreat depression and anxiety.
因为该疗法是临床实验证明能有效治疗抑郁和焦虑的几种经验性谈话疗法之一。
Certain fundamental aspects of CBT have been identified in various ancient philosophical traditions, particularly in stoicism.
CBT的一些基本特性也存在于不少古代哲学流派中，尤其是斯多葛学派。
The stoic philosopher Epictetus believed that logic could be used to identify and discard false beliefs that lead to destructiveemotions.
斯多葛派哲学家爱比克泰德认为人们能靠逻辑来识别出并舍弃那些会导致消极情绪的错误信念。
This influence the way modern CBT therapists identify cognitive distortions that contribute to depression and anxiety.
这影响了现代CBT治疗师对引发抑郁和焦虑的认知扭曲的认识。
CBT was originated from Aaron Beck incognitive therapy.which was later developed into CBT and Albert Ellis who created rational emotive behavioral therapy or our EBT, and came up with the ABC method.
CBT源于阿朗·贝克的认知疗法。后来发展为认知行为疗法以及阿尔伯特·艾利斯创立的理性情绪行为疗法，又称为EBT。艾利斯还提出了ABC疗法。
Let’s look at an example of this.
举个例子。
Starting with the activating event.
先从A即激发事件开始。
Let’s say your girlfriend tells you to putthe toilet seat down.A lot of people know this scenario.
假设你的女朋友让你把马桶圈放下。很多人都遇到过这种事情。
After the event occurs it goes through our filter of perceptive beliefs where we add subjective meaning to theevent with our thoughts.
激发事件发生后它会经过我们的认知过滤，我们会给发生的事件加上主观意义。
A lot of guys would have an error In thinking and taking it personal bysaying something like “she thinks I’m lazy”.
很多人会错误地认为这句话是在针对他们，于是他们认为“是她觉得我太懒了”
Then the resulting emotion would be anger and you saying something like “why the hellshould I? She’s such a nag”.
于是他们就会因此感到愤怒，并还击“我干嘛要把马桶圈放下？是她太唠叨了！”
Then finally, the resulting behavior wouldprobably be a fight.
结果，一场争吵可能就此爆发。
Beck emphasized the importance of two people havingdrastically different thoughts about similar events,based on our beliefs and the way we see theworld.
贝克强调，因为我们的观念和看待世界的方式截然不同，两个人对同一件事可能有完全不同的看法。
Therapists attempt to make the client awareof these negative thoughts or common errors.
治疗师则致力于让来访者了解这些消极的想法和认知的误差。
One technique is to challenge them by simply reframing them.
其中一项技术是通过重构来挑战他们旧有的认知。
Let’s look at a couple more of thesebeliefs that don’t coincide with reality.
让我们再来看看更多的观念和现实不符的例子。
Let’s say one morning you wake up to birds chirping and you’re angry.
假设某天早上你起床，窗外鸟鸣不断，而你感到非常生气。
You’re angry because you don’t want to go to work.
你生气是因为你不得不去上班。
Then later that day it begins to rain and you just can’t help but complain about that too.
晚些时候，天开始下雨，你同样对这件事抱怨不已。
But what if you got a full night sleepand the first thing you did in the morning was realizing how grateful you are to haveanother day to experience life.
而如果你睡眠充足，早上醒来时你对新的一天充满感激，
Then when it inevitably rains later that day it reminds you of your childhood stomping in puddles and you think to yourself “this is awesome”.
那么，在晚些时候下雨时，你可能会想起小时候踩水玩的经历。你会觉得“这一切真是太棒了。”
Humans are very emotional creatures.
人类是非常情绪化的生物。
We make decisions and perceive our world based on how we feel in the moment.
我们认识世界和做决定都基于当下的感受。
Major companies notice. so they marketed people’s emotions rather than their logic
大公司认识到了这一点，于是利用人们的情绪而非逻辑来营销。
We see the world through the lens of our emotions. This is known as a mental filter oremotional reasoning.
我们透过情绪滤镜来看世界。这就是心理过滤或称情绪化解读。
We also tend to make assumptions about how good we are at something or about how event will go based onprevious similar events.
我们还会假设自己擅于某事或推测某些事情会像其先例一样发展。
However, when reality goes against our expectations we become sad, angry and depressed.
然而，当现实不如我们所料时我们伤心、生气甚至抑郁。
These assumptions are known as jumping to conclusions.
事实是，这些假设和推测不过是妄下定论。
Have you ever been late to work and while you’re rushing there you think “oh my gosh my boss is gonna get mad at me.He’s gonna yell at meand I’m gonna get fired and then I’ll probably end up homeless onthe streets”.
你试过上班迟到吗？当你匆忙赶路时，你可能会想“完了我老板肯定会大发雷霆,他会对我大吼大叫然后炒了我。我会没钱过活，最后流落大街。”
People who do this exaggerate theimportance of problems shortcomings and minor annoyances.This is known as magnification orcatastrophizing.
那些这样想的人常常夸大了问题的严重性夸大了自己的缺点和生活中的小烦恼。这就是夸大或灾难化。
where we think of the worst possibleoutcome in a given situation.
我们总是会去想象事情最糟糕的后果。
CBT works because it makes our oftentimes unaware internalprocesses and habitual behaviors noticeable and it shows you that each of these processes are all connectedto each other.
CBT之所以能起作用，是因为它让我们察觉到自己平时不自觉的内在思维和行为习惯。CBT让你看到这些看不见的思维方式和行为习惯其实环环相扣。
However, there is one criticism that I wantto point out to you about CBT
然而，我想点明，也有关于CBT的批评存在。
recently researched by Jonathan Haidt who wrote the book happiness hypothesis says that our emotions actually are the oldsoftware that has been developing for thousands andthousands of years and our higher cognitive part of the brainin the frontal part of the lobes is like the new software,
乔纳森·海特《象与骑象人》的作者认为我们的情绪是一个旧版软件已经进化了数百万年，而我们的前额叶的高级认知功能则像是新装不久的软件。
so in reality what really happens is when an activating event occurs we always experience the emotion first then our cognitive process comes in like alittle lawyer to explain that said
因此，事情其实是这样的当激发事件发生时，我们总是先产生情绪然后认知加工才介入，像个小律师一样对事件进行解释：
“emotion, we may not be able to control how something makes us feel at first but we can choose how to think and act onthose feelings”.
“慢着，我们可能没法控制我们的第一感觉但我们能控制我们的想法，以及行动。”
Let me know in the comments below what cognitive errors you guys fall for most and as always,
你们都陷入过什么认知偏差？在评论里留下你的经历吧。
thanks watching until next time.
谢谢观看，我们下次见。