
Huang Pengjun
Wake School founder
Further reading

厭世不是罪 自己釋放負能量吧!
厭世的人生有那麼糟嗎?看什麼都不順眼、感到每件事都好麻煩、覺得活著好累!很多人覺得厭世只會帶來負面影響,但其實,能擁抱負能量的人,心理狀態往往是更加強大! 你是否總是看什麼都不順眼、感到每件事都好麻煩、覺得活著好累?也許很多人都覺得厭世只會帶來負面影響。however,研究指出,過度的正能量反而會使得壓力變得越來越沈重;能擁抱負能量的人,心理狀態往往是更加強大。 釋放負能量先適度展現,厭世讓你釐清現實 釋放負能量首先適度地展現負面能量,不但是宣洩壓力的一個好方式,也能在關鍵時刻避免危機發生。 知名精神科醫師林耕新在2015年發表的文章中指出,過度的正面思考會讓人忽略真實存在的危險與困境。在意識到那些危機後,便會變得無法適應現實,進而造成心靈更加憂鬱。 就像是在駕駛車輛,過度樂觀的人也許會認為「只要我是安全駕駛,我將能平安到達目的地。」;厭世的人或許會這麼想「就算我駕駛得再怎麼安全,還是有可能被別人撞。」而現實則是,意外總是來得出其不意。當其他車輛意外衝撞過來時,厭世的人反而能比樂觀者更快注意到危險的存在,並盡可能地避開。 過度樂觀使情緒更低落 美國的兩位心理學家Julie Norem和Nancy Cantor,在1986年發表了一篇廣為人知的論文。其中提出了兩個名詞,Strategic optimism與Defensive pessimism,也就是「策略型的樂觀」及「防衛型的悲觀」。 擁有「策略型樂觀」特質的人,善於想像美好的結果,並希望能盡力去完成它;而「防衛型悲觀」特質的人,則是用消極的心態去預測可能會發生的錯誤,且在作業時盡可能避免錯誤。雖然這兩種類型的人,在處事上都能有相當的成就。但相較之下,「策略型的樂觀」的人又比「防衛型悲觀」有機會產生較大的壓力,這是由於期望落空的緣故。 In addition,Julie Norem也在她的書(The Positive Power Of Negative Thinking)中表示,厭世的負能量往往能變向轉為正能量,在工作上展現出更好的成效。 厭世不是罪 過度樂觀更危險 除了以上所說的觀點,許多研究也指出 —「必須保持樂觀」的心理狀態,容易造成更大的壓力。 像是2016年的情緒期刊(Emotion)所刊登的「強迫保持正向思考是否比較快樂」研究、俄亥俄州立大學醫學中心的心理學家Sophie

Work pressure want to die? Three-step pulverizing pressure!
工作壓力大到讓你的生活亂了腳步?面臨主管的打壓、Colleagues' competition,You who work hard to take responsibility,Behind is the unfinished mortgage、Taxes,Powerless、You can't breathe without help。 The human body is like a balloon,Gave too much air,Cause excessive stress,One day it will explode because it can't bear it。工作壓力大是現代人的通病,If you leave it alone,I am afraid it will affect the physical and mental health and interpersonal relationships,Even further away from the closest family。But how to properly relieve work pressure? Let's give ourselves ten minutes,Think hard,壓力對自己而言是什麼吧! 工作壓力大想死? 必須先認識壓力 壓力源是從哪來的? 不停忍耐加上無法釋放,Leading to increasing pressure。however,When stress is not properly liberated,Only a vicious circle,Make the pressure expand infinitely。Disturbance in the workplace,You must know if you are out of society。Envy among colleagues、Distrust of the supervisor、A pile of undigested work…,Want to change but don't know what to do。Obviously I work hard,But some people are pulling their hind legs,But because of maintaining friendship between colleagues,You always take a tolerant role。But have you ever thought about,While accommodating others,How much resentment、anger、Helplessly swallowed into your belly? Bit by bit makes you more and more stressed,And work hard to die。 工作壓力將如何影響你? 適當的壓力使人成長,But if the pressure is not adjusted properly,Too much stress will only make the body and mind unable to bear、Health lights up red。Stress is a chronic disease,Its influence is far greater than you imagine,Constantly eroding your body and mind。Not only is my heart depressed by pressure,Cause emotional instability,The body will also be out of condition。Endocrine disorders、Arrhythmia、Gastrointestinal diseases、decrease in immunity,Even increased the risk of death from cardiovascular disease。 The Republic of China Heart Foundation conducted a workplace survey of more than 1,000 office workers in the three metropolitan areas of China,Nearly 80% of the respondents work more than seven hours a day,There is a large part of people who suffer from insomnia almost every day due to work pressure。Don't underestimate the power of work pressure,Face up to its impact,Is there a way to solve it effectively。 It ’s hard to hear of the case of working hard because of work pressure,News of overwork and health problems is not uncommon。How to effectively relieve stress? The writer John Miller mentioned in his book,"You cannot change others,Only you can change。"When all the unhappiness comes one after another,Can only change oneself,Adjust mentality、Adjusting the pace of work is the key to solving stress。 喘口氣吧! 釋放工作壓力三大招 安排時間是門藝術,Relaxation is also part of the itinerary。 Not just the timing of transaction execution,Arrangement of relaxation time is also necessary。List the transactions within one by one,Sort by priority,Solve it again。Always be aware of any delays,Also remember not to delay。Once the first item is delayed,Later tasks will not keep up with the estimated completion time,Work pressure is increasing。As for the time after work,Or a holiday that can breathe,Schedule a period of relaxation、Worry-free itinerary! Whether watching TV at home、listen to music、daze,Or go outing with family,Are good choices。 Maybe someone will think,Special arrangements to relax are a waste of time。however,According to research by the University of California,Intermittent stress activates brain cells,Although it can effectively enhance memory;But constant pressure,Causes the brain to inhibit the development of new cells,Which in turn leads to reduced efficiency,So timely relaxation is very important。In addition, you may wish to put a brief relaxation into the work list.,When you are busy, give yourself time to activate your brain cells,工作效率才能有所提升! 轉換工作模式、Positive reply is the beginning of progress。 Try different working modes,You can also ask other people's suggestions,Make your work ability improve more and more。however,Not everything can end perfectly under the premise of taking care of yourself。Like meeting a supervisor、Colleagues make things difficult for you。At this moment,Just change your mindset,Reply to yourself with positive words,The problem will be solved。For example "This is a good opportunity to hone",Or "He is just jealous of me,I want to work harder upstream,Make him speechless ",The mood will calm down a lot,Work pressure will also be reduced,It can even make the work ability gradually increase。 In addition,Adam Grant, a professor at the Wharton School of the University of Pennsylvania, has done an experiment,The experiment content is,Just remind employees of the meaning and importance of work,They will be more motivated,To become more productive。So always reminding yourself of the meaning and importance of work is also one of the ways to relieve stress。 Don't brace yourself,有人可以協助你! 當發現壓力已經大到令你不舒服時,Don't be afraid to ask for help。Everyone has pressure,That's not abnormal,It can even be said to be a very common phenomenon。People who collapse due to stress are not low in stress resistance,But loves to be more brave than others。If the above methods cannot help you,Then it ’s time to give it to the professional。Like Zhang Line 1980、1995 or the Department of Health at ease lifeline Line 0800-788-995,There are professional consultants to help you out。Among those who participated in the consultation,More than 80% said that professional consultation effectively solved the pressure。 If you think the pressure is still under control,But still often feel depressed,May wish to participate in some spiritual exploration related courses or adjust emotional stress courses,Professional teachers can also be tailored for you,Give effective assistance。must remember,Stress is not sick,But the pressure is so high。Don't ignore stress,Self-communication、Seeking family or friends or professional consultation,Don't always stand alone,那是不健康的! 用對方法 從壓力中解脫 世界衛生組織(WHO)this year(2019)Conduct a pressure index survey for each country,data shows that,Taiwan ranks second in the stress index,並有96%的人經常感受到壓力。Visible in Taiwan,How common is stress,Even became a habit and gradually ignored him。 pressure,Much more complicated than we thought。Not only involves the human body system,Also related to psychological issues。Take a moment to understand your pressure,才有機會和它

如何克服社交恐懼症?3大心法找回行動力,第一步先認識自己
社交恐懼症,是許多人有的症狀,你是否有過明明有很多事想做,卻怎麼都提不起幹勁?好不容易放假,只想待在家裡,躺在沙發上看電視,全身都沒有活力?一開始躍躍欲試,後來卻都不想做,最後什麼都沒有完成?其中認識自己是關鍵,到底該如何認識自己,才能夠幫助自己更有動力呢?以下分享3大行動力心法,推薦給渴望有效自我改變的人。 克服社交恐懼症第一步:Know yourself,我的心魔是什麼? 認識自己,看起來似乎很抽象,更口語一點的說法,就是「剖析自我問題」。 無論是想減肥、學語言、練習某種技能,想要讓自己變得更好,這些改變並不簡單,自我改變的關鍵在於認識自己,而不是挑戰意志力。想要進行自我改變,第一步必須剖析自我問題,也就是把過往失敗的原因找出來,去釐清到底為什麼會變成現在這樣,在哪些狀況下自己沒辦法堅持所造成的? 第一步很難,卻很關鍵!因為,Know yourself,必須要能承認自己的弱點,並挖掘自己之所以屢次失敗的原因,否則永遠都是在錯誤的地方努力著。在《為什麼我們這樣生活,那樣工作?》一書中提出了「習慣迴路」理論,作者表示想要破除舊習慣,養成新習慣的自動導航機制,認識自己的關鍵在於自我察覺力。 習慣不能改,卻可以替代,第一步先認識自己,找出內心的自動導航機制。E.g:一個想要減肥的人,總是戒不掉上班吃點心的習慣,唯有認識自己並挖掘核心問題,才會發現自己戒不掉零食的原因,可能是因為想逃避工作壓力等等,掌握核心問題之後,這才對症下藥付諸行動力,替代行為可以找人聊天或嚼口香糖來紓壓,針對問題的行動力才能有效地自我改變。therefore,認識自己是很重要的鍛鍊。 克服社交恐懼症第二步:Setting target,我真心想要什麼? 光是承認自己的弱點還不夠,還必須認真去思考「自己到底想要什麼」,E.g:我到底渴望什麼?我想成為怎麼樣的人?我到底想完成什麼事情?未來想要什麼樣的生活?想在別人面前呈現一個怎樣的自己? 設定目標超關鍵!就好比你今天想要去某個地方,如果你沒有目標的話,就連怎麼去?去到哪裡?花多少時間?這些根本沒有頭緒,更別提會有什麼行動力了。 若沒有把真正想要什麼搞清楚,怎麼努力都是白費的,甚至可能讓自己跟目標背道而馳,最後根本離自己想要的事物越來越遠。你會發現,很多人並沒打算玩真的,for example,很多人整天喊著要減肥,但嘴巴依然吃不停。therefore,若是渴望讓改變真正發生,就要為自己訂出一個目標。 關鍵來了!設定的這個目標,必須是你自己看得見,旦又有一點挑戰的感覺,你必須要脫離現在的舒適圈才能去達成,但這個目標又不會讓你完全做不到,因為設定合適的目標,才會讓你相信自己其實是可以完成的。如果一開始太貪心,設定的目標太大了,大到讓你的心裡沒辦法相信,那麼設定這個目標,對你而言是沒有意義的,設定目標是為了給自己一個付諸行動力的方向。 唯有,設定了目標之後,每天早上起來才會知道自己到底要完成什麼?有哪些事情自己應該要去做?雖然這個目標,現在離自己還有點遠,但是沒關係,它確實是可以完成的,唯有「真心相信」自己可以做的到,才不至於一下子就放棄了。 克服社交恐懼症第三步:評估現況,我願意犧牲什麼? 第一步找出核心問題之後,也設定好合適的目標,知道自己要去哪裡了,接下來就得知道自己目前有多少資源,評估自己預備怎麼達到這個目標?畢竟一廂情願地為自己訂目標是空泛的,因為很有可能自己根本沒有達成那目標的條件。 after all,跑馬拉松是目的,一個有在跑步的人跟一個沒有運動習慣的人,賽前擬定的運動計畫就會截然不同。therefore,弄清楚自己到底欠缺什麼至關重要。 the first:了解自己的實力到哪裡? 第二:了解自己跟目標的距離? 這樣子,才能夠拿自己擁有的資源去交換自己渴望的目標,E.g:用汗水與時間去交換身材;用心力與金錢去交換語言能力,畢竟沒有人可以什麼都要,藉由評估客觀條件與了解現況,貫徹3大行動力心法,獲得自己真正渴望擁有的人生。 看到這裡,迫不急待找回行動力了嗎?最後,不妨寫下兩件事:1寫下一件想達成,卻一直未能達成的目標。2這個目標對你的意義?達成之後有什麼好處?如此一來,距離夢想,又更近一步了。