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"But here's the problem: your brain preferentially scans for, registers, stores, recalls, and reacts to unpleasant experiences … it's like Velcro for negative experiences and Teflon for positive ones. Consequently, even when positive experiences outnumber negative ones, the pile of negative implicit memories naturally grows faster. Then, the background feeling of what it feels like to be you can become undeservedly glum and pessimistic."-Hanson，2009

处理体验以确保生存是您大脑的主要作用之一。你有没有注意到你的负面经历 - 这被处理为坏事，可怕，可怕，威胁或焦虑产生的 - 总是在你的脑海顶部就在那里？无论是有意识还是无意识，负面经历都会影响您的思想，观点，情绪和行为影响您。简而言之，大脑是魔术师的魔术验经验和阳性体验的铁氟龙。虽然在您的一天可能发生了六次积极事件和一个小令人沮丧的遭遇，但最有可能关注并召回令人不安的事件。你的大脑是负面的磁铁。

由于他们对生存的影响，大脑对消极经验更感兴趣。但是，一旦你知道这是大脑的偏好，你就可以通过直接控制你的想法和如何解释这种情况来学习管理这种消极偏见。承载消极偏见的情况和关系不会促进最佳的社会情绪功能。但积极和现实的思维意志。本课程将帮助您评估您的思想模式。保持积极的心态是一种克服大脑对消极的自然偏好的有意的方法。

思想力量

了解您在思维中使用的模式和样式的思考如何帮助您控制思想如何影响您。下图为您提供了一个例子：

正如你所看到的,两种方式的思考和应对can lead to two very different outcomes. In the first scenario, you are fearful, anxious and overwhelmed by the stressor, but in the second, you are able to change the stress response by making a reasonable self-statement. You accept and reflect on the feedback from your trainer, coach, or supervisor and plan to correct your practice. You acknowledge that you are human, and you can't be perfect. While it may be true that in some cases you have very little or no control over outcomes or events, you can always manage your view of things to avoid a full-blown stress response, or at least short-circuit it.

“Men are disturbed not by things, but by the view which they take of things。”- Epictetus, ancient Greek philosopher

Explanatory Style and Learned Optimism

Explanatory style is our habitual pattern of explaining successes or failures. It stems from our view of the world. The challenge here is that our style might be overly rigid, outmoded, or unrealistic. In order to bring positivity to our lives, we must make an intentional use of strategies to examine and change an explanatory style or way of explaining both misfortunes and successes. What do you say to yourself when you succeed? "My hard work paid off? "Boy I was in the right place at the right time!" or "It is just this one situation." How about when you fail? "Geez, I can never win no matter what I do." or "I should have taken more time to prepare." Regardless of whether you see success as luck or failure as your eternal fate, these thinking patterns can be changed. Optimism can be learned and can become habitual.

研究人员调查了乐观和悲观主义的特征，因为它们与各种行为有关，个人功能和健康。从健康的角度来看，乐观表明与抑郁症的风险直接相关，压力较低，改善心理健康，更大的挑战和挫折，更高的免疫系统功能 - 令人印象深刻的清单。虽然根据情况，在乐观和悲观思维之间切换是自然的，但习惯性悲观主义具有负面影响。如果您注意到您倾向于使用悲观的风格来解释为什么糟糕的事情发生在您身上，很可能您认为自己对自己的命运很少。如果是这种情况，您将希望从长期负面思维状态转移。下表说明了悲观和乐观解释式风格之间的差异：

悲观的自我谈话	Optimistic Self-Talk
我下周无法准备所有家庭教师会议。	让我给它一个镜头。可能是关闭的，但我想我能做到。
I can never win. Things just don’t seem to ever go my way.	事情似乎在大多数情况下为我锻炼。虽然我有一些挫折，但总的来说，我很幸运。
我似乎没有受到任何人的尊重。没有人倾听我的建议。	许多同事价值和尊重我。
I don’t think I can handle this classroom--too many challenging children.	Could be a bit challenging, but I am usually able to manage my classroom successfully. One step at a time seems to work.
Teaching is too stressful these days. Too many demands and little credit for hard work.	教学可能会压力。但如果我利用我的恢复力战略，我可以降低压力。到底，我会没事的。
My teaching career is making me miserable. I’m thinking of resigning.	Going through a rough patch, but things will get better. Every career has its ups and downs. Need to make time for some good self-care.

悲观的自我陈述展示以下趋势：

• Permanence: “I can never win.”

  Individuals who give up easily when confronted with bad events do so as they believe that bad events will persist into the future because they are permanent. These folks believe that bad events will always be there despite any action the person might take. On the other hand, resilient individuals bounce back from adversity because they see the condition as temporary. Interestingly, optimistic individuals tend to view positive events as permanent and bad ones as temporary.

• Pervasiveness: “My teaching career is making me miserable.”

  普及性有两个水平：具体和普遍。使普遍（全球）解释的个人在一个地区发生挫折时放弃一切，但对某个情况进行了特定解释的人（例如，“今天疲惫不堪，因为我的合作教师生病了尽管挫折，但必须记住自己的所有孩子的需求“）继续追求他们的追求。

• Personalization: “I don’t think I can handle this class.”

  Personalization refers to whether people tend to fault themselves (internal) or others (external) for negative events. Although taking responsibility for one’s actions is important, excessive self-blame is associated with feelings of low self-esteem and depression.

Negative self-talk may often be hidden or not evident to you. It may embedded in the way in which you approach situations. By making a conscious effort to examine your beliefs around good fortune and misfortune, you may discover that your negativity is affecting you. Next time when you are upset, try thinking about why something bad happened to you. Stop and ask, "What am I saying to myself about this situation?" If you notice pessimistic thoughts, try to replace them with optimistic self-talk. This may feel strange at first, but the more you monitor your own thinking and work on positive self-talk, the more that, over time, optimistic appraisals come naturally.

Irrational Beliefs: A-B-C Model

In addition to our characteristic style of thinking or the way in which we typically view positive and negative events, we may also hold unrealistic and unhelpful beliefs about others and ourselves。These beliefs can cause significant emotional distress if left unchallenged. Some typical irrational beliefs and accompanying self-statements include the following:

Irrational Beliefs	Self Statements
这一想法是，这是成年人被爱或批准的绝对必要的，几乎在他或她的生命中的所有其他人都被爱或批准。	I must be liked/loved by everyone. I must be respected by all my colleagues.
The idea that one should be thoroughly competent in all possible respects to consider oneself worthwhile.	我一定是完美的。 I must be competent in everything I do. If I don’t think I can do well at _________, I should not try.
The idea that certain people are bad or wicked and that they should be blamed and punished for their bad behavior.	He did wrong. He must be punished! What he did was inexcusable. He deserves what he gets!
当事情不是人们希望它们的方式时，这是可怕和灾难性的想法。	This has to work out or I’ll just die. I can’t deal with the possibility it won’t work out. It has to--there’s no other way.
The idea that unhappiness is caused by external forces or other people and the individual has little or no ability to control their fears and disturbances.	她让我很生气。 He made me feel terrible. 我想快乐，但事物永远不会为我而出去。这是业力。
The idea that it is easier to avoid life’s difficulties and self-responsibilities than to face them.	I try not to think about it. 也许如果我忽略它，它会消失。
The idea that one's past history is a key determinant of one's present behavior and that, because something once strongly affected one's life, it will continue to do so long into the future.	我不能忘记我的朋友如何尊重我作为老师。 I’ll never forgive my ex-wife/husband. My parents screwed me up.

These negative thoughts and self-statements make us more stressed. Just by making the statement that "I must be competent in everything I do," we set ourselves up to fail. We are human. We have our own strengths and relative weaknesses. Therefore, we cannot be perfect in everything we do. We each have worth, regardless of the mistakes we make. Mistakes are to be expected. Rather than focusing on perfection, as we are certain to fall below this standard from time to time, use a more rational, reasonable approach: "I will do my best." This does not imply perfection.

In order to change our thoughts, we need to first challenge our own beliefs and expectations and replace them with more reasonable ones. Look at the below examples of daily events. What would be your emotional reactions?

• 孩子的父母要求和我见面。
• 我的车需要再次去汽车购物。本月第二次。
• I don’t have time to prepare for a new lesson.
• A child in my care cried all day.
• 我的同事忽略了我的建议。
• 这个演示是yabo手机娱乐一场灾难！根本没有我如何计划它。

人们经常认为，一个人的情绪障碍的直接原因是一项事件直接归因于某些事件。请参阅下图。

Your colleague ignored you and you felt irritated, angry, frustrated or sad. However, notice what is missing in this model–B或信仰。While it appears that a specific event leads directly to an emotional state, this is simply not the case. We need to question what we believe about the antecedent event. Your emotional reaction is aroused by what you tell yourself about the event. Thinking matters. The beliefs you holdshape your emotional response to the event。See the A-B-C model below.

You offered your thoughts about classroom practices but your colleague ignored your comments(A)。你必须被每个人都喜欢/尊重的深刻信念被唤起(B)。You begin to experience negative thoughts and may make negative self-statements (e.g., I am not respected by my colleague. My ideas are stupid. I should have better ideas.). You begin to feel embarrassed, sad, frustrated, and angry with yourself for being less than perfect（C）。

确定这种信仰的挑战在于这些思想可能会低于你的意识。那么，你怎么能识别你无益的思维模式？

• 反思你在告诉自己关于一个导致你感受到特定方式的事件的东西。
• Challenge that belief with a more realistic one, such as "It would be nice if everyone respected my ideas but that's unrealistic. It may be that my ideas were good, but there were many good ideas presented in the discussion." Or, "perhaps my colleague needs a bit more time to think about my suggestions."

See

该视频扩展了A-B-C模型以及识别驱动我们负面情绪反应的信念的重要性。观看并看看先发境信仰的后果 - 争议 - 激励（A-B-C-D-e）模型可以帮助打击非理性信仰，并导致更大的弹性和情绪调节。使用A-B-C-D-E型号，您将能够通过不同的视角来查看事物，并积极地管理压力思考。这对于开发更为“抗压力”的态度非常重要。A-B-C-D-E模型侧重于思维陷阱以及它们如何剥夺我们。您会注意到，该模型将“D”（争议）和“E”（激励）添加到讨论的早期模型中。这旨在促进乐观思维。这是一个更完整的模型，可以将负面想法变为有用的模型。

A-B-C-D-E Model: Promoting More Optimistic Thinking

Do

Building Resilient Thinking: Moving From Unrealistic to Realistic Thinking

正如前面看到的,你的思想决定你的效果lting emotions. In the A-B-C model, the "B" is a unhelpful and deeply held belief. In the extended A-B-C-D-E model, the beliefs are viewed a bit differently and are termed "thinking traps." These traps are automatic thoughts evoked by the appearance of some event; often, you are unaware of them and their influence on you. Let's learn more about how to uncover these traps and how to neutralize their effects.

Many times when people are stressed by events, it is because they confuse thoughts or opinions with facts and they misinterpret fictions as facts. What is the difference between fact and opinion, thought, or fiction? See the picture below. What words would you use to describe this picture?

As seen, people may have varied opinions about the same event. If a child’s parent walked past you without saying hello, you might think, “she ignored me,” “she is being rude,” “she doesn’t want to talk to me because she doesn’t like me.” However, the only fact is that the parent walked past you! Anything else is our personal opinion of the event. It might be the reality that the parent didn’t see you. Get into the habit of asking yourself whether your thought is a fact or an opinion. The following steps can help you in this process.

1. 确定否定自我陈述。专注于似乎导致焦虑的思想。如果你感到焦虑或担心，请问自己：

   • "Am I getting myself caught up in a thinking trap?"
   • “我告诉自己是什么about this event?"
   • “我告诉自己是什么about myself在这种情况下？“

2. Ask yourself about the anticipated outcome of the event.

   • "What negative thing am I expecting to happen?"
   • “我期待最糟糕的情况成为现实吗？”
   • “我是令人困惑的意见或感受吗？”
   • "Despite the fact that I feel something bad might happen, what evidence do I have to support that prediction? Has it occurred in the past? What is the likelihood it will happen this time?"
   • "What is the worst thing that can happen here?"
   • “即使一件坏事发生的结果,what strategies do I know to help manage the problem or cope with it?"

Activity: Thinking Traps

What are thinking traps? They are patterns of thinking or habits of thought. They may be automatic. The number of thinking traps identified by psychologists varies; however, some classic thinking traps are presented in the activity below. It is important to realize that these traps may exist at both the conscious and subconscious levels. You are not always aware of what is influencing your thinking. Use theThinking Traps活动（位于下面的学习活动部分），以检查常见的思维陷阱并反思您可能陷入其中的思维陷阱。

Disputing Children's Assumptions in a Developmentally Appropriate Way

In this lesson, we focused on identifying your thinking traps and developing ways to dispute negative beliefs, challenging them with more positive, realistic, thinking. As you become better at doing this for yourself, you also provide a strong model for children. Without realizing it, you are likely already engaging in practices that help children see the world, and the actions of others, in ways that are more positive. In fact, the positive guidance strategies that caregivers use, particularly the perspective-taking that they offer in conversations with children around social conflicts or emotional situations, can help dispute the underlying assumptions that cause distress. See some of the examples below:

当你和孩子们工作时,反思如何通信ents and questions you offer help children be more resilient. As discussed in Lesson Two, when we experience distress, it helps to label our feelings. Remember as children experience distress, you can also encourage them to label their emotions. In the examples above, the caregiver or staff member could begin the dispute conversations by asking what the child is feeling or describing the emotion they are expressing (e.g., "It looks like you are angry"). This helps to move the immediate emotional reaction from the amygdala, or fight or flight response area of our brain, to the prefrontal cortex where we can begin to reflect and problem-solve. To learn more about positive guidance strategies, check out the Positive Guidance course forinfant and toddler caregivers,亚慱彩票学龄前儿童,school-age staff membersorfamily child care providers。