20250205 - 压力生成和社交焦虑 - Do You Cause Your Own Stress How To Stop a “Toxic Cycle”

• 分类: Clippings
• 创建: 2025-02-05
• 标签: 压力, 社交焦虑, 心理健康, 情感, 应对策略

Do You Cause Your Own Stress? How To Stop a “Toxic Cycle”

摘要 (Summary)

这篇文章讨论了压力的生成假说，强调人们的行为如何导致压力的产生，尤其是在社交焦虑的背景下。古德曼教授的研究表明，社交焦虑患者经历更多的依赖性压力生活事件，并且他们的症状可能加剧他们的压力，形成恶性循环。她建议人们反思自己在压力事件中的角色，并提出管理压力的策略。

要点 (Key Facts)

1. 古德曼教授研究压力生成假说，强调个人行为对压力的影响。
2. 社交焦虑患者报告经历更多依赖性压力生活事件。
3. 压力和心理健康症状之间存在恶性循环。
4. 反思自身在压力情境中的角色是管理压力的关键。

正文 (Content)

Vladimir Godnik/Getty Images
弗拉基米尔·戈德尼克（Vladimir Godnik）/盖蒂图像

We tend to talk about stress as if it is something that happens to us — the result of too many demands and too little time and patience to handle them. Fallon Goodman understands this feeling.
我们倾向于谈论压力，好像是发生在我们身上的事情 - 需求太多，时间和耐心无法处理它们的结果。法伦·古德曼（Fallon Goodman）了解这种感觉。

“As a new mom, I can relate,” she says. “The hours blow by as I try to balance running a lab, keeping my kid alive and happy, and contributing to our household.”
她说：“作为一个新妈妈，我可以联系。” “当我试图平衡跑步实验室，使我的孩子活着和快乐，并为我们的家庭做出贡献时，几个小时就会打动。”

Goodman is an assistant professor of psychology and director of the Emotion and Resilience Laboratory at George Washington University. It’s true that stress can often be an unruly force — some stressful events are out of our control — but Goodman is interested in our role in determining how stressed we feel. Specifically, how we ante up the stress ourselves.
古德曼（Goodman）是乔治华盛顿大学（George Washington University）的心理学助理教授和情感和韧性实验室主任。的确，压力通常可能是一支不守规矩的力量 - 一些压力事件不受我们的控制 - 但是古德曼对我们在确定自己的压力方面的作用感兴趣。具体来说，我们如何自己加重压力。

Her work is connected to the stress generation hypothesis, which posits that people can create stressful moments as a result of their behavior. These instances of stress are known in psychology research as “dependent stressful life events.” Basically, these are stressful experiences driven by your choices — like instigating a blowout argument with your partner or putting off a challenging work task until the deadline hits.
她的工作与压力产生的假设有关，这表明人们可以由于行为而创造压力的时刻。这些压力的实例在心理学研究中被称为“依赖的压力性生活事件”。基本上，这些是由您的选择驱动的压力很大的经历 - 例如与伴侣煽动井喷论据或推迟具有挑战性的工作任务，直到截止日期命中为止。

In contrast, the “independent stressful events” rubric applies to the random, largely uncontrollable things that happen to us — like your car getting rear-ended at a stoplight or a deep freeze blowing out your water pipes.
相比之下，“独立的压力事件”标题适用于我们发生的随机，在很大程度上是无法控制的事情 - 就像您的汽车在刻板镜下靠后端或深度冻结吹出水管一样。

So it’s a little frustrating when you get in the way of your own success. But realizing how much you influence your own stress could help flip the script and give you some power over your future. Research shows it is possible to learn to recognize whether or not you are fueling your stress — and stop the process.
因此，当您妨碍自己的成功时，这有点令人沮丧。但是，意识到自己影响自己的压力有多大的影响可以帮助翻转脚本，并为您提供对未来的力量。研究表明，有可能学会认识您是否正在加剧压力，并停止过程。

Stress generation and social anxiety

压力产生和社交焦虑

In a 2023 paper, Goodman and her colleagues explore stress generation in the context of social anxiety, which is characterized by persistent fear and avoidance of social situations.
在2023年的论文中，古德曼和她的同事在社交焦虑的背景下探索了压力的产生，其特征是持续的恐惧和避免社交情况。

Goodman explains that these facets of social anxiety can also generate or escalate stress. For example, you might stop yourself from speaking up at a contentious work meeting out of fear of seeming stupid — but by staying silent, you might hurt your productivity. Or you might ghost on a promising first date because you are worried you might appear awkward and, in turn, you feel even lonelier.
古德曼解释说，这些社交焦虑方面也会产生或升级压力。例如，您可能会因为担心看起来很愚蠢而阻止自己在一次有争议的工作会议上大声疾呼 - 但是通过保持沉默，您可能会损害您的生产力。或者，您可能会在一个有前途的第一次约会上幽灵，因为您担心自己可能看起来很尴尬，而您又感到孤独。

A lot of past research on how stress arises is based on studies of depression and not anxiety. Yet these findings suggested to Goodman that people with social anxiety might have a similar experience as those with other mental health issues.
关于压力如何出现的许多过去的研究是基于抑郁而不是焦虑的研究。然而，这些发现向古德曼提出，社交焦虑的人可能具有与其他心理健康问题的经验相似的经验。

“There’s a harsh reality to mental health — a person’s symptoms can worsen their stress, which in turn worsens their symptoms,” she explains. “This creates a toxic cycle that can be hard to break from.”
她解释说：“心理健康有一个严酷的现实 - 一个人的症状会使他们的压力恶化，这反过来又会加剧症状。” “这产生了一个有毒周期，可能很难摆脱。”

Across two studies, Goodman and her colleagues observe that participants with higher social anxiety symptoms and social anxiety disorder reported experiencing more dependent stressful life events than people without social anxiety. In one study, people with social anxiety disorder also rated independent and dependent stressful events as equally influential on their well-being.
在两项研究中，古德曼和她的同事观察到，具有更高的社交焦虑症状和社交焦虑症的参与者报告说，与没有社交焦虑的人相比，经历更依赖的压力生活事件。在一项研究中，社交焦虑症患者还将独立和依赖的压力事件评为对自己的福祉的影响。

The results were published in the Journal of Affective Disorders. According to the study team, they provide “initial evidence” for the role of stress generation in social anxiety.
结果发表在《情感障碍杂志》上。根据研究团队的说法，他们为压力产生在社交焦虑中的作用提供了“初步证据”。

“In many ways, I actually view these findings as hopeful,” Goodman says. “They suggest that we have more control over stress than we often realize.”
古德曼说：“在许多方面，我实际上将这些发现视为充满希望的。” “他们认为我们对压力的控制比我们经常意识到的要多。”

How to manage your stress

如何管理压力

Goodman recommends considering what specific events and areas of your life you are most stressed about. Write a list.
古德曼建议考虑您最受压力的特定事件和生活的哪些特定事件和领域。写一个列表。

Now comes the hard part: Reflect on your role in each of the items on your list.
现在是困难的部分：反思您在列表中的每个项目中的角色。

“We have to be honest with ourselves and reflect on the role we play in causing or worsening stressful events,” Goodman says. “More often than not, our personalities or behaviors are fueling the stress fire.”
古德曼说：“我们必须对自己诚实，并反思我们在造成或恶化压力事件中所扮演的角色。” “通常，我们的个性或行为会助长压力大火。”

To start, ask yourself:   首先，问问自己：

• How much control do I have over the situation?
  我对情况有多少控制权？
• What am I doing — or not doing — to make this situation better or worse?
  我在做什么或不做什么，以使这种情况变得更好或更糟？

If you truly have no control over the event, then it’s time to shift gears, Goodman says. Think about how you can respond to or cope with the stressor. For example, you could seek out the support of loved ones, go for a walk outside, or reengage with objects and activities in life that you value.
古德曼说，如果您真的无法控制该活动，那么是时候换档了。考虑一下您如何应对压力源或应对压力源。例如，您可以寻求亲人的支持，在外面散步，或重新与您重视的物体和活动重新接触。

“If you have some control over the event, such as getting very behind at work, then you must identify what you are doing to cause or worsen the stressor,” Goodman urges. “What are you doing, saying, or thinking? What problematic patterns caused this stressor?”
古德曼敦促说：“如果您对这一事件有一定的控制权，例如在工作中非常落后，那么您必须确定自己在做什么来导致或加重压力源。” “您在做什么，说或想什么？哪些有问题的模式导致了这种压力？”

People with social anxiety may take this line of questioning a step further and consider how their fear of rejection may be making their situation more difficult.
社交焦虑的人可能会采取这种质疑，并考虑他们对拒绝的恐惧可能会使他们的处境更加困难。

After asking yourself these questions, Goodman advises making a plan to modify any unhelpful behaviors, words, and thoughts. The next time you find yourself in a similar situation, what will you do differently? Outline for yourself what actions might lead to a less stressful outcome.
在问自己这些问题之后，古德曼建议制定计划，以修改任何无助的行为，言语和思想。下次您发现自己处于类似情况时，您会做些什么？为自己概述哪些行动可能导致压力较小的结果。

Importantly, one thing you definitely want to do is avoid damaging self-blame. In Goodman and her colleague’s study, the participants blamed themselves more often for dependent than independent stressful events — regardless of whether or not they experienced social anxiety.
重要的是，你绝对想做的一件事是避免损害自我责备。在 Goodman 和她同事的研究中，参与者更多地将依赖而不是独立的压力事件归咎于自己——无论他们是否经历过社交焦虑。

Yet self-blame can also be self-defeating. Instead, take the opportunity to be empathetic and assertive. There are many parts of life we can’t control — this is the rare instance where we do have some power.
然而，自责也可能弄巧成拙。相反，抓住机会要有同理心和自信。生活中有很多部分我们无法控制——这是我们确实拥有一些力量的罕见例子。