情緒是我們感知世界的重要資訊來源，它影響我們的思考、行為和身心狀態。情緒可以帶來正面的動力，也可以帶來麻煩，這取決於我們如何看待和引導它。善於運用情緒，不僅可以加深我們的自我認知，還可以提高我們對環境的適應力和生活品質。
情緒是生理反應（如心率加快和肌肉緊張）、心理感受（如喜悅和恐懼）和環境因素（如壓力和人際互動）的綜合。例如，公開演講前的緊張可能會導致身體出汗、心率加快，這是環境壓力與演化生存機制相互作用的結果。雖然這些反應原本有助於規避風險，但在現代生活中，它們可能會因為誤解或過度壓力而阻礙我們的判斷和行動。
情緒往往反映的，是我們對現實情境的主觀想像，而不是客觀判斷。例如，一句無意的評論可能會引起憤怒，但實際上它源於我們對別人意圖的猜測。了解情緒的虛幻本質，可以幫助我們洞悉自己的真實處境，減少情緒的干擾。
我們不需要急於評判自己的情緒——"我不應該難過"或"生氣是錯的"這樣的想法，只會引發更大的情緒波動，甚至導致不受控制的行為。學習簡單地觀察情緒——當我們感到沮喪時，注意肩膀沉重和胸口緊繃的感覺——並等待它消退，實際上是實現內心穩定的重要方法。
一個實用的技巧是將情緒簡化為「情緒A」、「情緒B」等中性標籤。這可以幫助我們脫離情緒，觀察情緒的變化而不被其影響。例如，如果我們因為工作上的失敗而感到沮喪，可以將這種情緒命名為“情緒A”，觀察其生理和心理表現，並透過呼吸和反思來專注於解決問題的行動。這樣，我們就能在挫折中獲得成長的機會。
當我們在家庭中遇到爭執，如果能將憤怒命名為“情緒B”，並理性地表達自己的需求（例如"我需要更多的支持"），不僅可以化解衝突，還可以加深相互的理解。我們可以把情緒看成是一種壓力，促使我們表達自己，並使之成為人際關係中溝通的橋樑。
快樂與悲傷的背後，往往隱藏著潛意識的渴望。快樂代表我們想要保留美好事物的願望，而悲傷則是對失去的抵抗。錯過晉昇機會而感到失望，實際上反映的是我們對成功的渴望，而不是當前的需求。當我們將注意力轉移到欣賞當下時，我們情緒的方向就會改變。
透過練習，我們可以賦予情緒最中性的名稱，並觀察它們在身體和想像中的流動和變化（例如胃部收縮、對未來擔憂的畫面）。這樣，我們就可以站在控制者的角度，引導情緒的發展，而不是被情緒束縛。
情緒常常使我們遠離生命的根本目標──生存和繁衍。有時我們會過度強調情緒，為了追求短期的心理滿足而盲目追隨或放大情緒。過度的恐懼可能會讓我們逃避成長的挑戰，過度的興奮可能會讓我們忽略風險。學會掌握自己的情緒，我們才能真正掌握生活，才能在生活中充分成長和體驗世界。
要真正掌握自己的情緒，我們可以每天記錄引發自己情緒的事件，辨識自己的情緒模式和規律，然後理性地分析。我們可以問自己："這種憤怒真的有助於解決問題嗎？" 並透過有意識和專注的身體活動、深呼吸，或與信任的人分享感受，來提高自己的情緒恢復能力。
當我們能夠冷靜地感受自己和別人的情緒，人際互動就會更加理性和清晰。每種情緒都有其自身的意義；悲傷提醒我們珍惜，憤怒激發改變，快樂激發創造力。在意識的庇護下體驗豐富的情緒，並用情緒與他人連結，是我們走向自由和幸福的重要途徑。
情緒是人生的考驗，但同時也是一份禮物。透過學習中立地觀察它們，理解它們的本質並加以管理，我們可以從情緒的波動中感知到自己的欲望，從而將情緒轉化為意識的成長。從每天記錄一種情緒開始，逐漸與生活建立更健康的關係，我們也會逐漸走向更豐富、更成熟的意識。
26. 讓我們的內在小孩成長 (上一篇)
28. 讓感情像清澈的泉水 (下一篇)
.jpg)
The path to tranquility (27)
Observe and understand emotions
Emotions are an important source of information for us to perceive the world. They affect our thinking, behavior, and physical and mental state. Emotions can bring positive motivation or trouble, depending on how we view and guide them. Being good at using emotions can not only deepen our self-awareness, but also improve our adaptability to the environment and the quality of life.
Emotions are a combination of physiological reactions (such as increased heart rate and muscle tension), psychological feelings (such as joy and fear), and environmental factors (such as stress and interpersonal interactions). For example, nervousness before a public speech may cause the body to sweat and have an increased heart rate, which is the result of the interaction between environmental stress and evolutionary survival mechanisms. Although these reactions originally helped avoid risks, in modern life, they may hinder our judgment and actions due to misunderstanding or excessive stress.
Emotions often reflect our subjective imagination of real situations rather than objective judgments. For example, an unintentional comment may cause anger, but in fact it stems from our speculation about other people's intentions. Understanding the illusory nature of emotions can help us gain insight into our true situation and reduce the interference of emotions.
We don’t need to rush to judge our emotions—thoughts like “I shouldn’t be sad” or “It’s wrong to be angry” only trigger greater emotional fluctuations and even lead to uncontrolled behavior. Learning to simply observe the emotion—noticing the feeling of heaviness in the shoulders and tightness in the chest when we feel frustrated—and wait for it to subside is actually an important way to achieve inner stability.
A practical technique is to simplify emotions into neutral labels such as "Emotion A" and "Emotion B". This can help us detach from emotions and observe the changes in emotions without being affected by them. For example, if we feel frustrated because of a failure at work, we can name this emotion "Emotion A", observe its physiological and psychological manifestations, and focus on problem-solving actions through breathing and reflection. In this way, we can gain opportunities for growth in setbacks.
When we encounter disputes in the family, if we can name anger as "emotion B" and express our needs rationally (such as "I need more support"), we can not only resolve the conflict but also deepen mutual understanding. We can regard emotions as a kind of pressure that prompts us to express ourselves and make it a bridge of communication in interpersonal relationships.
Behind happiness and sadness, there are often subconscious desires. Happiness represents our desire to keep good things, while sadness is a resistance to loss. The disappointment of missing a promotion actually reflects our desire for success rather than our current needs. When we shift our focus to appreciating the present, the direction of our emotions changes.
Through practice, we can give emotions the most neutral names and observe their flow and changes in the body and imagination (such as stomach contractions, images of worries about the future). In this way, we can stand in the perspective of controllers and guide the development of emotions instead of being bound by them.
Emotions often lead us away from the fundamental goal of life - survival and reproduction. Sometimes we overemphasize emotions, blindly following or amplifying them in pursuit of short-term psychological satisfaction. Excessive fear may make us avoid the challenges of growth, and excessive excitement may make us ignore risks. Only by learning to master our emotions can we truly master life and fully grow and experience the world in life.
To truly master our emotions, we can record the events that trigger our emotions every day, identify our emotional patterns and rules, and then analyze them rationally. We can ask ourselves: "Is this anger really helpful in solving the problem?" and improve our emotional resilience through conscious and focused physical activities, deep breathing, or sharing our feelings with trusted people.
When we can calmly feel our own and others' emotions, interpersonal interactions will be more rational and clear. Each emotion has its own meaning; sadness reminds us to cherish, anger inspires change, and happiness inspires creativity. Experiencing rich emotions under the shelter of consciousness and connecting with others through emotions is an important way for us to move towards freedom and happiness.
Emotions are a test of life, but they are also a gift. By learning to observe them neutrally, understand their nature and manage them, we can perceive our desires from the fluctuations of emotions, thus transforming emotions into the growth of consciousness. Starting from recording one emotion every day, gradually establishing a healthier relationship with life, we will gradually move towards a richer and more mature consciousness.
On May 27, 2023
留言
發佈留言