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🔥 Feeling Upset? Try This Special Writing Technique
從煩悶沮喪到豁然開朗，可能只需一紙一筆
🧐 An extensive body of research shows that people who write about a traumatic experience or difficult situation in a manner that psychologists refer to as “expressive writing”—recording their deepest thoughts and feelings—often show improved mental and physical health, says James Pennebaker, a psychology professor at the University of Texas at Austin. Dr. Pennebaker pioneered the scientific study of expressive writing as a coping mechanism to deal with trauma back in the 1980s.
德州大學奧斯汀分校(University of Texas at Austin)的心理學教授詹姆斯·彭內貝克(James Pennebaker)稱，心理學家所謂的「表達性寫作」指的是人們把自己的痛苦經歷或所面臨的困境寫下來，記錄下內心最深處的想法和情感。大量研究表明，那些採用表達性寫作療法的人身心健康狀況都有所改善。20世紀80年代，彭內貝克率先對錶達性寫作療法進行了科學研究，把它作為一種應對心理創傷的機制。
- Extensive: 範圍廣泛
- Trauma: 創傷
- Coping Mechanism: 應對機制
🎭 It can be a powerful coping tool for many, in large part because it helps combat the secrecy people often feel about a trauma, as well as their reluctance to face emotions. Expressive writing works because it allows you to take a painful experience, identify it as a problem and make meaning out of it, experts say. Recognizing that something is bothering you is an important first step. Translating that experience into language forces you to organize your thoughts. And creating a narrative gives you a sense of control.
對許多人而言，這仍不失為一種有力的應對工具，很大程度上是因為它能幫助人們找到心理創傷背後的真實原因以及他們不願面對的情緒。專家稱，表達性寫作療法之所以有用，是因為它讓你經歷一次痛苦，意識到問題所在，然後做一些有意義的事。首先，你要意識到某件事在困擾著你，這點很重要。在將這種經歷轉化為語言的過程中，你會迫使自己整理思路；而以筆敘事能給予你一種控制感。
- Combat:奮鬥
- Reluctance: 勉強、不願意
- Narrative: 故事、敘事
✉️ Expressive writing is a specific technique, and it’s different from just writing in a journal. People need to reflect honestly and thoughtfully on a particular trauma or challenge, and do it in short sessions—15 to 20 minutes for a minimum of three days is a good place to start. Don’t worry about spelling or grammar or share your writing with anyone. But dig deep into your thoughts and feelings. The goal of the exercise is to find meaning in an event.
表達性寫作是一種特定寫作技巧，不同於簡單的記日記。寫作者需要對某種特定的心理創傷或挑戰做出誠實細緻的思考，分成多次寫作，每次投入較短時間，剛開始最好至少連續三天、每天投入15到20分鐘時間。不要擔心拼寫或語法錯誤，也不要和任何人分享你寫的內容，但要深入挖掘自己的想法和情感，目的是為了找到某件事的意義。
-Technique: 技巧
-Reflect: 反思、思考
-Session: 泛指某一件事情或活動的期間、會議、開庭期
未完待續...
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❓❓多益模擬題❓:
Expressive writing _______ because it allows you to take a ________ experience, identify it as a problem and make meaning out of it.
🙋🏻♀️🙋🏼♀️
A. works/ painful
B. words/ pretty
C. effective/ hard
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