01留意你的身体语言 









你睡觉时候是否会磨牙 

are you grinding your teeth 



你的肩部和肌肉是否紧张 

are your muscles and shoulders tense 



你有背部和颈部疼痛吗 

do you have back and neck pain 



你的双手是放松的还是握成了拳头 

are your hands relaxed or in a fist 



你是否会皱眉头 

are you frowning 



这是很重要，因为你的身体会告诉你 

this is important because your body cantell you 



关于你精神状态的很多信息 

a lot about your mental state 



身体放松，然后你的内心也会随之放松下来 

relax your body and then you can calm yourmind 







02 

学会自我肯定 




自我肯定是你对自己说一些 

affirmations are statements that you tellyourself 



能激励和影响自己身体状态的话语 

to motivate and influence your mind andbody 



你可以在网上查阅或是买一本每日自我肯定的书 

you can look these up online or buy a dailyaffirmation book 



然后读其中一个，并一整天都重复它 

and read one repeating it throughout theday 



例子有 

examples of these are 



我充满着积极的想法 

I am filled with positive thoughts 



我对生活中的积极性表示欢迎 

I welcome positivity in my life 



今天是崭新的一天，充满新的机会 

today is a new day a new opportunity 



我原谅自己以前的过错 

I forgive myself for past mistakes 



03 

冥想 




集中注意力在你的想法上 

be conscious of your thoughts 



见证它们，并依据样子给它们取名字 

witness them and give them names orphysical appearances 



然后对它们说：NO 

then say no 



让它们走 

and let them go 



这小技巧对我有很大的帮助 

this trick helped me immensely 



因为我可以通过观察 

because I could identify 



来识别消极的想法 

negative thoughts through observation 



我会注意到它们刚才带给我的感受 

I noticed how they were making me feel 



然后通过给它们的名字让它们离开 

and by giving them names I was able to letthem go 



04 

知道自己的底线 




注意是什么影响着你的想法 

pay attention to what affects your thinking 



它可能是一段过往 

could it be a past situation 



一段糟糕的亲密关系 

a bad relationship 



我坐下来，写下所有 

I personally sat down and wrote everything 



我认为会引发我消极的事情 

I believed to trigger my negativity 



然后试着去做点什么 

and then did something about it 



例如：我总被一群对我的想法没有任何好处的人包围着 

for example I was surrounded by people whoget no good to my thinking 



所以，我离他们远远的 

so I stayed away from them 




05 

分散自己的注意力 






看场电影、玩电子游戏、看搞笑小视频、徒步旅行 

watch a movie play a video game watch funnyvideos go on a hike 



做任何能让你觉得开心的事情 

basically anything that entertains you 



我喜欢看碟片，在听音乐时填涂色本 

I love Netflix and two-color while I listento music 



这样做可以让内心变得平静下来 

the purpose of this is to quiet your mindfor a while 



直到你放松下来，并能更好的处理你的想法 

until you and are able to handle your thinkingbetter 



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