有學者提出，當消極偏見發生時，可嘗試轉向感恩，及細細品味美好的經歷。
表達感激之情的練習可以增加多巴胺和血清素，從而給你帶來快樂和幸福的積極感覺。而細細品味美好—只需 15 秒的時間—也有助通過自我導向的思維重新連接大腦，這會刺激更多的神經元激發並連接在一起，從而在大腦中留下更強的記憶力。 [7] [9][10][11][12]
Some scholars proposed when negativity bias occurs, try shifting to a moment of gratitude and savoring on good experiences. The practice of expressing gratitude can boosts dopamine and serotonin which gives you positive feelings of pleasure and happiness. The act of savoring – taking 15 seconds to stay with a good experience – also help rewiring the brain by self-directed thinking which stimulate more neurons that fire and wire together, leaving a stronger trace in good memory in the brain. [7][9][10][11][12]
表達感激之情的練習可以增加多巴胺和血清素，從而給你帶來快樂和幸福的積極感覺。而細細品味美好—只需 15 秒的時間—也有助通過自我導向的思維重新連接大腦，這會刺激更多的神經元激發並連接在一起，從而在大腦中留下更強的記憶力。 [7] [9][10][11][12]
Some scholars proposed when negativity bias occurs, try shifting to a moment of gratitude and savoring on good experiences. The practice of expressing gratitude can boosts dopamine and serotonin which gives you positive feelings of pleasure and happiness. The act of savoring – taking 15 seconds to stay with a good experience – also help rewiring the brain by self-directed thinking which stimulate more neurons that fire and wire together, leaving a stronger trace in good memory in the brain. [7][9][10][11][12]
情緒是警告信號
Emotions are warning signals
然而，神經科學家、心理健康和心理專家及暢銷書作家Caroline Leaf 博士，和其他研究人員指出，如果負面情緒和想法沒有得到妥善解決和處理，而是被壓制和忽視，事情只會變得更糟。 [13][14][15][16]
Caroline Leaf 博士說：「焦慮、抑鬱、倦怠、沮喪、焦慮、憤怒和悲傷是情緒和身體上的警告信號，是要告訴我們需要面對和處理生活中已經發生或正在發生的事情」。當我們將負面情緒作為警告信號處理時，找到根本原因，然後通過處理和重新概念化我們的思維來管理它，可幫助我們顯著改善身體炎症、細胞健康和生物老化。如果我們能學會如何管理我們的思維，負面情緒不是不好和不健康的。
However, Dr. Caroline Leaf and other researchers addressed that if the negative emotions and thoughts are not addressed and handled, but suppressed and ignored, things will only get worse. [13][14][15][16]
“Anxiety, depression, burnout, frustration, angst, anger and grief are emotional and physical warning signals, telling us we need to face and deal with something that’s happened or is happening in our lives”, Dr Leaf said. When we embrace negative emotions as warning signals process, find the underlying cause(s), AND then manage this by processing and reconceptualizing our thinking results in a significant improvement in bodily inflammation, cellular health and biological aging. Feeling bad is not unhealthy if we learn how to manage our thinking.
Caroline Leaf 博士說：「焦慮、抑鬱、倦怠、沮喪、焦慮、憤怒和悲傷是情緒和身體上的警告信號，是要告訴我們需要面對和處理生活中已經發生或正在發生的事情」。當我們將負面情緒作為警告信號處理時，找到根本原因，然後通過處理和重新概念化我們的思維來管理它，可幫助我們顯著改善身體炎症、細胞健康和生物老化。如果我們能學會如何管理我們的思維，負面情緒不是不好和不健康的。
However, Dr. Caroline Leaf and other researchers addressed that if the negative emotions and thoughts are not addressed and handled, but suppressed and ignored, things will only get worse. [13][14][15][16]
“Anxiety, depression, burnout, frustration, angst, anger and grief are emotional and physical warning signals, telling us we need to face and deal with something that’s happened or is happening in our lives”, Dr Leaf said. When we embrace negative emotions as warning signals process, find the underlying cause(s), AND then manage this by processing and reconceptualizing our thinking results in a significant improvement in bodily inflammation, cellular health and biological aging. Feeling bad is not unhealthy if we learn how to manage our thinking.
五步排毒負面思維
5-step Detox Toxic Thoughts
書寫是一種非常有效的工具，這方式可幫助處理我們的思想並消除我們的有毒思維。 Caroline Leaf 博士在她的 “Cleaning Up Your Mental Mess” (清理你的精神垃圾) 一書中提出了 5 個簡單而科學的步驟來為創傷和有毒思維排毒：
Journaling is a very useful tool to process our mind and detox our toxic thinking. Dr. Leaf proposed a 5 Simple & Scientific Steps to Detox Trauma and Toxic Thinking in her book “Cleaning Up Your Mental Mess”:
Journaling is a very useful tool to process our mind and detox our toxic thinking. Dr. Leaf proposed a 5 Simple & Scientific Steps to Detox Trauma and Toxic Thinking in her book “Cleaning Up Your Mental Mess”:
1) 收集意識
Gathering Awareness
Gathering Awareness
對你的感覺、觀點和行為進行刻意的認知 。
Getting deliberate awareness of your feeling, perspective, behaviours.
Getting deliberate awareness of your feeling, perspective, behaviours.
2) 反思
Reflecting
Reflecting
這是一個深思熟慮的、專注的、有意識的詢問、回答和討論的過程，去理解你為什麼會有那些警告信號和行為，以及它們的含義。
This is a deliberate, focused, conscious process in asking, answering & discussing to try understand why you have those warning signals & what do they mean.
This is a deliberate, focused, conscious process in asking, answering & discussing to try understand why you have those warning signals & what do they mean.
3) 寫下來
Writing
Writing
完成前兩個步驟後，我們的大腦已經在基因上形成了結構。透過寫下來，更可幫助你掌握整個情況。當我們意識到並開始反思所發生的事情時，我們已經削弱了有毒的思維—大腦中的細胞蛋白。當它們被削弱時，我們便可以開始改變它。思想變得可塑。
After the first two steps, our brain already developed structures genetically. By writing them out, it helps you to get control of the process, helps you to externalize the internal stuff. As we become aware and start reflecting of what happened, we already weaken the toxic thoughts – the proteins in the bran. When something is weakened, we can start changing it. The thoughts become malleable.
After the first two steps, our brain already developed structures genetically. By writing them out, it helps you to get control of the process, helps you to externalize the internal stuff. As we become aware and start reflecting of what happened, we already weaken the toxic thoughts – the proteins in the bran. When something is weakened, we can start changing it. The thoughts become malleable.
4) 重新檢視
Rechecking
Rechecking
重新檢視所寫的內容，留意你的想法和感受有什麼改變，開始分析剛發生的事情。
Rechecking what you have written and how your thoughts & feelings have changed. Then start to analyse what just happened.
Rechecking what you have written and how your thoughts & feelings have changed. Then start to analyse what just happened.
5) 採取行動
Active Reach
Active Reach
這一步是整個過程的完結。這步可以是一些積極的肯定、行動和宣告，讓你可在一天中反覆說出，助你停留在良好的精神狀態。
This step ends the work of the whole process. This can be positive affirmation, action & statement for yourself to say few times during the day to keep you anchor in the safe mental state.
This step ends the work of the whole process. This can be positive affirmation, action & statement for yourself to say few times during the day to keep you anchor in the safe mental state.
例子「如何停止憂慮」
Example: how to stop the worry loop
來聽聽 Dr Leaf 解釋這個五步曲方法和例子「如何停止憂慮」吧 (總長約23分鐘，例子在15:35分開始)
Let’s listen to Dr. Leaf explaining this 5-step technique to detox our mind and the example of using this technique to stop the worry loop! (whole podcast last for ~23 mins, example begins at 15:35min)
Let’s listen to Dr. Leaf explaining this 5-step technique to detox our mind and the example of using this technique to stop the worry loop! (whole podcast last for ~23 mins, example begins at 15:35min)
每當你意識到任何警告信號時，不要把它壓下去，有意識地處理它吧！我們在注重身體排毒的同時，也要為我們的思緒排毒啊！
Whenever you realize any warning signals through out the day, don't let it sink but consciously process it! As we focus on detoxing our body, we also need to detox our mind!
Whenever you realize any warning signals through out the day, don't let it sink but consciously process it! As we focus on detoxing our body, we also need to detox our mind!
