什么是合理情绪疗法?
讲师:郭敬峰 已加入:3541天 关注:2320
<p style="padding: 0px; margin: 0px; border: 0px; list-style: none; color: rgb(82, 82, 82); font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 12px; text-indent: 32px;"><span style="font-family: 宋体; font-size: 18px;"><span style="font-family: Calibri;">20</span>世纪<span style="font-family: Calibri;">50</span>年代由*心理学艾利斯创立了合理情绪疗法,它是认知疗法的一种,因为采用了行为治疗的一些方法,故又被称之为认知行为疗法。合理情绪疗法的基本理论主要是<span style="font-family: Calibri;">ABC</span>理论,这一理论又是建立在艾利斯对人的基本看法之上的。埃利斯对人的本性的看法可归纳为以下几点:</span></p>
<p style="padding: 0px; margin: 0px; border: 0px; list-style: none; color: rgb(82, 82, 82); font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 12px; text-indent: 32px;"><span style="color: rgb(192, 0, 0); font-size: 18px; font-family: Calibri;">1.</span><span style="font-family: 宋体; font-size: 18px; color: rgb(192, 0, 0);">人既可以是有理性的、合理的,也可以是无理性的、不合理的。当人们按照理性去思维、去行动时,他们就会很愉快、富有竞争精神及行动有成效。</span></p>
<p style="padding: 0px; margin: 0px; border: 0px; list-style: none; color: rgb(82, 82, 82); font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 12px; text-indent: 32px;"><span style="color: rgb(192, 0, 0); font-size: 18px; font-family: Calibri;">2.</span><span style="font-family: 宋体; font-size: 18px; color: rgb(192, 0, 0);">情绪是伴随人们的思维而产生的,情绪上或心理上的困扰是由于不合理的、不合逻辑思维所造成。</span></p>
<p style="padding: 0px; margin: 0px; border: 0px; list-style: none; color: rgb(82, 82, 82); font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 12px; text-indent: 32px;"><span style="font-family: 宋体; font-size: 18px; color: rgb(192, 0, 0);"><span style="font-family: Calibri;">3.</span>人具有一种生物学和社会学的倾向性,倾向于其在有理性的合理思维和无理性的不合理思维。即任何人都不可避免地具有或多或少的不合理思维与信念。</span></p>
<p style="padding: 0px; margin: 0px; border: 0px; list-style: none; color: rgb(82, 82, 82); font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 12px; text-indent: 32px;"><span style="font-family: 宋体; font-size: 18px; color: rgb(192, 0, 0);"><span style="font-family: Calibri;">4.</span>人是有语言的动物,思维借助于语言而进行,不断地用内化语言重复某种不合理的信念,这将导致无法排解的情绪困扰。</span></p>
<p style="padding: 0px; margin: 0px; border: 0px; list-style: none; color: rgb(82, 82, 82); font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 12px; text-indent: 32px;"><span style="font-family: 宋体; font-size: 18px;">为此,艾利斯宣称:<span style="color: rgb(0, 0, 0);">人的情绪不是由某一诱发性事件的本身所引起,而是由经历了这一事件的人对这一事件的解释和评价所引起的。这就成了 <span style="font-family: Calibri;">ABC </span>理论的基本观点。在<span style="font-family: Calibri;">ABC</span>理论模式中, <span style="font-family: Calibri;">A</span>是指诱发性事件; <span style="font-family: Calibri;">B</span>是指个体在遇到诱发事件之后相应而生的信念,即他对这一事件的看法、解释和评价; <span style="font-family: Calibri;">C</span>是指特定情景下,个体的情绪及行为的结果。</span></span></p>
<p style="padding: 0px; margin: 0px; border: 0px; list-style: none; color: rgb(82, 82, 82); font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 12px; text-indent: 0em; text-align: center;"><span style="font-family: 宋体; font-size: 18px;"><img alt="图片2.png" src="http://www.xinli114.cn/upLoad/image/20211117/16371399849197691.png" style="padding: 0px; margin: 0px; border: 0px; list-style: none;" title="图片2.png" /></span></p>
<p style="padding: 0px; margin: 0px; border: 0px; list-style: none; color: rgb(82, 82, 82); font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 12px; text-indent: 32px;"><span style="font-family: 宋体; font-size: 18px;">例如:两个人一起在街上闲逛,迎面碰到他们的领导,但对方没有与他们招呼,径直走过去了。这两个人中的一个对此是这样想的:“他可能正在想别的事情,没有注意到我们。即使是看到我们而没理睬,也可能有什么特殊的原因。”而另一个人却可能有不同的想法:“是不是上次顶撞了他一句,他就故意不理我了,下一步可能就要故意找我的岔子了。”</span></p>
<p style="padding: 0px; margin: 0px; border: 0px; list-style: none; color: rgb(82, 82, 82); font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 12px; text-indent: 32px;"><span style="font-family: 宋体; font-size: 18px;">两种不同的想法就会导致两种不同的情绪和行为反应。前者可能觉得无所谓,该干什么仍继续干自己的;而后者可能忧心忡忡,以至无法冷静下来干好自己的工作。</span></p>
<p style="padding: 0px; margin: 0px; border: 0px; list-style: none; color: rgb(82, 82, 82); font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 12px; text-indent: 32px;"><span style="font-family: 宋体; font-size: 18px;">通常人们会认为,人的情绪的行为反应是直接由诱发性事件<span style="font-family: Calibri;">A</span>引起的,即<span style="font-family: Calibri;">A</span>引起了<span style="font-family: Calibri;">C</span>。 <span style="font-family: Calibri;">ABC</span>理论则指出,诱发性事件<span style="font-family: Calibri;">A</span>只是引起情绪及行为反应的间接原因,而人们对诱发性事件所持的信念、看法、解释<span style="font-family: Calibri;">B</span>才是引起人的情绪及行为反应的更直接的原因。</span></p>
<p style="padding: 0px; margin: 0px; border: 0px; list-style: none; color: rgb(82, 82, 82); font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 12px; text-indent: 32px;"><span style="font-size: 18px; font-family: 宋体;">从上面的例子中可以看出,人的情绪及行为反应与人们对事物的想法、看法有直接关系。在这些想法和看法背后,有着人们对一类事物的共同看法,这就是信念。这两个人的信念,前者在合理情绪疗法中称之为合理的信念,而后者则被称之为不合理的信念。合理的信念会引起人们对事物适当、适度的情绪和行为反应;而不合理的信念则相反,往往会导致不适当的情绪和行为反应。当人们坚持某些不合理的信念,长期处于不良的情绪状态之中时,最终将导致情绪障碍的产生。</span></p>
<p style="padding: 0px; margin: 0px; border: 0px; list-style: none; color: rgb(82, 82, 82); font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 12px; text-indent: 32px;"><span style="font-family: 宋体; font-size: 18px;">因此,在日常生活和工作中,当遭遇各种失败和挫折,要想避免情绪失调,就应多检查一下自己的大脑,看是否存在一些“*化要求”、“过分概括化”和“糟糕至极”等不合理想法,如有,就要有意识地用合理观念取而代之。</span></p>
<p style="padding: 0px; margin: 0px; border: 0px; list-style: none; color: rgb(82, 82, 82); font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 12px; text-indent: 32px;"><span style="font-family: 宋体; font-size: 18px;">如何与不合理信念辩论(<span style="font-family: Calibri;">D</span>)呢?先做一个趣味小练习“我应该”:拿出一支笔和一张纸,请填写以下内容:</span></p>
<p style="padding: 0px; margin: 0px; border: 0px; list-style: none; color: rgb(82, 82, 82); font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 12px; text-indent: 32px;"><span style="font-family: 宋体;"><span style="font-size: 18px; font-family: Calibri;">1.</span><span style="font-size: 18px;">对于工作和生活,我应该:</span></span><span style="text-decoration-line: underline; font-family: 宋体;"> </span></p>
<p style="padding: 0px; margin: 0px; border: 0px; list-style: none; color: rgb(82, 82, 82); font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 12px; text-indent: 32px;"><span style="font-family: 宋体;"><span style="font-size: 18px; font-family: Calibri;">2.</span><span style="font-size: 18px;">对于工作和生活,我应该:</span></span><span style="text-decoration-line: underline; font-family: 宋体;"> </span></p>
<p style="padding: 0px; margin: 0px; border: 0px; list-style: none; color: rgb(82, 82, 82); font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 12px; text-indent: 32px;"><span style="font-family: 宋体;"><span style="font-size: 18px; font-family: Calibri;">3.</span><span style="font-size: 18px;">对于工作和生活,我应该:</span></span><span style="text-decoration-line: underline; font-family: 宋体;"> </span></p>
<p style="padding: 0px; margin: 0px; border: 0px; list-style: none; color: rgb(82, 82, 82); font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 12px; text-indent: 32px;"><span style="font-family: 宋体; font-size: 18px;">写完后,自己大声读出每一个句子,每次都说</span><span style="font-size: 18px;"><span style="font-family: 宋体;">“我应该</span><span style="font-family: Calibri;">……</span><span style="font-family: 宋体;">”</span></span><span style="font-size: 18px; font-family: 宋体;">接着自问一下“为什么?”你可能回答:我的父母说我应该这样;我怕不这样就不好;因为我要求十全十美;每个人都必须这样做!</span></p>
<p style="padding: 0px; margin: 0px; border: 0px; list-style: none; color: rgb(82, 82, 82); font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 12px; text-indent: 32px;"><span style="font-size: 18px;"><span style="font-family: 宋体; font-size: 16px;"><span style="font-size: 18px;">这些回答展示了各人的信念所在,以及自己所认为的那些缺点。其实,</span></span><span style="font-family: 宋体;">“我应该</span><span style="font-family: Calibri;">……</span><span style="font-family: 宋体;">”</span><span style="font-family: 宋体;">是我们语言中最有害的词句。我们原本就可以有多种选择,不是一定要怎样。请大家重新读出刚才的句子,不同的是,每个句子都以“我真心希望我可以</span><span style="font-family: Calibri; font-size: 16px;">……</span><span style="font-family: 宋体;">”开头。这个开头给每个句子带来了新的希冀!</span></span></p>
<p style="padding: 0px; margin: 0px; border: 0px; list-style: none; color: rgb(82, 82, 82); font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 12px; text-indent: 32px;"><span style="font-family: 宋体; font-size: 18px;">当面对生活不如意时,我们要运用积极思维,把各种情绪烦恼通过改变自己内在的认知观念<span style="font-family: Calibri;">B</span>转变成解决问题的机会,“焦点的转换”练习:</span></p>
<p style="padding: 0px; margin: 0px; border: 0px; list-style: none; color: rgb(82, 82, 82); font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 12px; text-indent: 32px;"><span style="font-size: 18px; color: rgb(192, 0, 0);"><strong><span style="font-family: 宋体;">我不要</span></strong><strong><span style="font-family: Calibri; font-size: 16px;">……</span></strong></span><span style="font-size: 18px; color: rgb(0, 176, 80);"><span style="font-family: 宋体; font-size: 16px;"> <span style="font-size: 18px; color: rgb(0, 0, 0);">变成:</span> </span><strong><span style="font-family: 宋体;">我要的是</span></strong><strong><span style="font-family: Calibri; font-size: 16px;">……</span></strong></span></p>
<p style="padding: 0px; margin: 0px; border: 0px; list-style: none; color: rgb(82, 82, 82); font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 12px; text-indent: 32px;"><span style="font-size: 18px; color: rgb(192, 0, 0);"><strong><span style="font-family: 宋体;">问题是</span></strong><strong><span style="font-family: Calibri; font-size: 16px;">……</span></strong></span><span style="font-size: 18px; color: rgb(0, 176, 80);"><span style="font-family: 宋体; font-size: 16px;"> <span style="color: rgb(0, 0, 0);"> <span style="font-size: 18px;">变成:</span></span> </span><strong><span style="font-family: 宋体;">机会是</span></strong><strong><span style="font-family: Calibri; font-size: 16px;">……</span></strong></span></p>
<p style="padding: 0px; margin: 0px; border: 0px; list-style: none; color: rgb(82, 82, 82); font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 12px; text-indent: 32px;"><span style="font-size: 18px; color: rgb(192, 0, 0);"><strong><span style="font-family: 宋体;">我必须</span></strong><strong><span style="font-family: Calibri; font-size: 16px;">……</span></strong><span style="font-family: 宋体; font-size: 16px;"> </span></span><span style="font-size: 18px; color: rgb(0, 176, 80);"><span style="font-family: 宋体; font-size: 16px;"> <span style="font-size: 18px; color: rgb(0, 0, 0);">变成:</span> </span><strong><span style="font-family: 宋体;">我的选择是</span></strong><strong><span style="font-family: Calibri; font-size: 16px;">……</span></strong></span></p>
<p style="padding: 0px; margin: 0px; border: 0px; list-style: none; color: rgb(82, 82, 82); font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 12px; text-indent: 32px;"><span style="font-size: 18px; color: rgb(192, 0, 0);"><strong><span style="font-family: 宋体;">挫折</span></strong><strong><span style="font-family: Calibri; font-size: 16px;">……</span></strong><span style="font-family: 宋体; font-size: 16px;"> </span></span><span style="font-size: 18px; color: rgb(0, 176, 80);"><span style="font-family: 宋体; font-size: 16px;"> <span style="font-size: 18px; color: rgb(0, 0, 0);">变成:</span> </span><strong><span style="font-family: 宋体;">挑战与学习是</span></strong><strong><span style="font-family: Calibri; font-size: 16px;">……</span></strong></span></p>
<p style="padding: 0px; margin: 0px; border: 0px; list-style: none; color: rgb(82, 82, 82); font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 12px; text-indent: 32px;"><span style="font-size: 18px; color: rgb(192, 0, 0);"><strong><span style="font-family: 宋体;">敌人</span></strong><strong><span style="font-family: Calibri; font-size: 16px;">……</span></strong><span style="font-family: 宋体; font-size: 16px;"> </span></span><span style="font-size: 18px; color: rgb(0, 176, 80);"><span style="font-family: 宋体; font-size: 16px;"> <span style="font-size: 18px; color: rgb(0, 0, 0);">变成:</span> </span><strong><span style="font-family: 宋体;">朋友</span></strong><strong><span style="font-family: Calibri; font-size: 16px;">……</span></strong></span></p>
<p style="padding: 0px; margin: 0px; border: 0px; list-style: none; color: rgb(82, 82, 82); font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 12px; text-indent: 32px;"><span style="font-size: 18px; color: rgb(192, 0, 0);"><strong><span style="font-family: 宋体;">眼中钉</span></strong><strong><span style="font-family: Calibri; font-size: 16px;">……</span></strong><span style="font-family: 宋体; font-size: 16px;"> </span></span><span style="font-size: 18px; color: rgb(0, 176, 80);"><span style="font-family: 宋体; font-size: 16px;"> <span style="font-size: 18px; color: rgb(0, 0, 0);">变成:</span> </span><strong><span style="font-family: 宋体;">老师</span></strong><strong><span style="font-family: Calibri; font-size: 16px;">……</span></strong></span></p>
<p style="padding: 0px; margin: 0px; border: 0px; list-style: none; color: rgb(82, 82, 82); font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 12px; text-indent: 32px;"><span style="font-size: 18px; color: rgb(192, 0, 0);"><strong><span style="font-family: 宋体;">痛苦</span></strong><strong><span style="font-family: Calibri; font-size: 16px;">……</span></strong></span><span style="font-size: 18px; color: rgb(0, 176, 80);"><span style="font-family: 宋体; font-size: 16px;"> <span style="font-size: 18px; color: rgb(0, 0, 0);">变成:</span> </span><strong><span style="font-family: 宋体;">信号</span></strong><strong><span style="font-family: Calibri; font-size: 16px;">……</span></strong></span></p>
<p style="padding: 0px; margin: 0px; border: 0px; list-style: none; color: rgb(82, 82, 82); font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 12px; text-indent: 32px;"><span style="font-size: 18px; color: rgb(192, 0, 0);"><strong><span style="font-family: 宋体;">我要求你</span></strong><strong><span style="font-family: Calibri; font-size: 16px;">……</span></strong><span style="font-family: 宋体; font-size: 16px;"> </span></span><span style="font-size: 18px; color: rgb(0, 176, 80);"><span style="font-family: 宋体; font-size: 16px;"> <span style="font-size: 18px; color: rgb(0, 0, 0);">变成:</span> </span><strong><span style="font-family: 宋体;">我很感谢你</span></strong><strong><span style="font-family: Calibri; font-size: 16px;">……</span></strong></span></p>
<p style="padding: 0px; margin: 0px; border: 0px; list-style: none; color: rgb(82, 82, 82); font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 12px; text-indent: 32px;"><span style="font-size: 18px; color: rgb(192, 0, 0);"><strong><span style="font-family: 宋体;">抱怨</span></strong><strong><span style="font-family: Calibri; font-size: 16px;">……</span></strong></span><span style="font-size: 18px; color: rgb(0, 176, 80);"><span style="font-family: 宋体; font-size: 16px;"> <span style="font-size: 18px; color: rgb(0, 0, 0);">变成:</span> </span><strong><span style="font-family: 宋体;">请求</span></strong><strong><span style="font-family: Calibri; font-size: 16px;">……</span></strong></span></p>
<p style="padding: 0px; margin: 0px; border: 0px; list-style: none; color: rgb(82, 82, 82); font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 12px; text-indent: 32px;"><span style="font-family: 宋体; font-size: 18px;">生活中,同样一件事,对不同的人,会引起不同的情绪体验。同样是参加考研,结果两个人都没过。一个人无所谓,而另一个人却伤心欲绝。为什么?就是诱发事件<span style="font-family: Calibri;">A</span>与情绪、行为结果<span style="font-family: Calibri;">C</span>之间还有个对诱发事件<span style="font-family: Calibri;">A</span>的看法、解释的<span style="font-family: Calibri;">B</span>在起作用。一个人可能认为:这次考试只是试一试,考不过也没关系,下次可以再来,也可能觉得这是是背水一战,不能失败。于是不同的<span style="font-family: Calibri;">B</span>带来的<span style="font-family: Calibri;">C</span>大相径庭。</span></p>
<p style="padding: 0px; margin: 0px; border: 0px; list-style: none; color: rgb(82, 82, 82); font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 12px; text-indent: 32px;"> </p>
<p style="padding: 0px; margin: 0px; border: 0px; list-style: none; color: rgb(82, 82, 82); font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 12px; background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial;"><span style="font-size: 18px;"><strong><span style="letter-spacing: 0px; font-family: 宋体;">您的企业遇到以下问题了吗?</span></strong></span></p>
<p style="padding: 0px; margin: 0px; border: 0px; list-style: none; color: rgb(82, 82, 82); font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 12px; line-height: 24px; background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial;"><span style="font-family: 宋体; color: rgb(255, 0, 0); letter-spacing: 0px; font-size: 18px;">1、销售人员流失,销售业绩不高怎么办?</span></p>
<p style="padding: 0px; margin: 0px; border: 0px; list-style: none; color: rgb(82, 82, 82); font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 12px; line-height: 24px; background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial;"><span style="font-family: 宋体; color: rgb(255, 0, 0); letter-spacing: 0px; font-size: 18px;">2、员工职业倦怠,执行力低下怎么办?</span></p>
<p style="padding: 0px; margin: 0px; border: 0px; list-style: none; color: rgb(82, 82, 82); font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 12px; line-height: 24px; background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial;"><span style="font-family: 宋体; color: rgb(255, 0, 0); letter-spacing: 0px; font-size: 18px;">3、人际关系紧张,工作压力过大怎么办?</span></p>
<p style="padding: 0px; margin: 0px; border: 0px; list-style: none; color: rgb(82, 82, 82); font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 12px; line-height: 24px; background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial;"><span style="font-family: 宋体; color: rgb(255, 0, 0); letter-spacing: 0px; font-size: 18px;">4、HR管理者怎样才能选对人做对事?</span></p>
<p style="padding: 0px; margin: 0px; border: 0px; list-style: none; color: rgb(82, 82, 82); font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 12px; line-height: 24px; background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial;"><span style="font-family: 宋体; color: rgb(255, 0, 0); letter-spacing: 0px; font-size: 18px;">5、员工消极,如何提高工作积极性?. </span></p>
<p style="padding: 0px; margin: 0px; border: 0px; list-style: none; color: rgb(82, 82, 82); font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 12px; text-align: center; line-height: 24px; background-image: initial; background-position: initial; background-size: initial; background-repeat: initial; background-attachment: initial; background-origin: initial; background-clip: initial;"><span style="font-family: 宋体; color: rgb(255, 0, 0); letter-spacing: 0px; font-size: 18px;"><img alt="郭敬峰老师《员工心理调整与压力疏导》照�?.jpg" src="http://www.xinli114.cn/upLoad/image/20211117/16371402376108335.jpg" style="padding: 0px; margin: 0px; border: 0px; list-style: none;" title="郭敬峰老师《员工心理调整与压力疏导》照�?.jpg" /> </span></p>
<p style="padding: 0px; margin: 0px; border: 0px; list-style: none; color: rgb(82, 82, 82); font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 12px;"><span style="font-size: 18px;"><strong><span style="letter-spacing: 0px; font-family: 宋体;"> 应对策略:</span></strong><span style="font-family: 宋体; letter-spacing: 0px;">通过EAP心理健康普及讲座及各种主题关爱月活动,如压力情绪管理、9500后新生代员工管理、职业EQ与团队建设、高效沟通艺术、催眠式销售秘笈、团队凝聚力提升、管理者心灵教练、职业生涯规划、工作生活平衡、亲子婚恋讲座等心理学课程和户外拓展活动可以提高情绪生产力,提升心理资本,提高管理绩效!</span></span></p>