Ever noticed how things come in 3's?有没有注意过3是怎么来的?
The Three Musketeers, the Three Stooges...三个火枪手，三个傀儡…
and then there's thoughts, feelings, and behaviors 然后是思想、感觉和行为
Oh they do indeed! Let me give you an example...哦，他们确实如此!让我给你举个例子……
If I were afraid of lawn mowers— which I'm totally not—why would anyone be afraid of lawn mowers? That's ridiculous...如果我害怕割草机—我完全不是—为什么会有人害怕割草机呢?那太荒唐了……
But if I *were* afraid of lawn mowers, how would that emotion affect my behavior?但是如果我害怕割草机，这种情绪会如何影响我的行为呢?
Avoid lawn mowers 避免割草机
Correct ！正确的!
and the thing is, if I keep avoiding lawn mowers then they become even more scary in my mind 问题是，如果我一直避免使用割草机，它们在我的脑海里就会变得更加可怕
Given my fear, I would be much more likely to avoid lawn mowers at all costs. I would never go out in the yard 考虑到我的恐惧，我更有可能不惜一切代价避免使用割草机。我永远不会到院子里去
and then I would never get to know them as anything other than scary beasts 然后我就只能把它们当成可怕的野兽来了解了
and so I avoid them even more, and the whole thing becomes...所以我更加回避它们，整个事情就变成了……
A negative spiral? 恶性循环?
Yes, exactly. So you might be wondering why I'm bringing this up... 是的,没错。所以你可能想知道我为什么要提到这个…
It reminds me of a story about a coworker of mine whose actions were similarly impacted by his emotions 这让我想起了我的一个同事的故事，他的行为同样受到了他的情绪的影响
Ronald, our human public relations manager, wakes up early one morning and thinks to himself: 罗纳德是我们的公关经理，一天早上他醒得很早，心里想:
"I can't face today. I'm not good enough at my job. They're going to fire me soon. Probably best if I don't even go into the office" “我无法面对今天。我的工作做得不够好。他们很快就要解雇我了。也许我最好不去办公室"
Yes, these are tough thoughts indeed 是的，这些确实是可怕的想法
According to the cognitive triad, these thoughts would impact Ronald's emotions and behavior 根据认知三元组，这些想法会影响罗纳德的情绪和行为
What emotion might result from these thoughts? 这些想法会导致什么样的情绪呢?
It's the idea that our thoughts, feelings, and actions are all influenced by one another 它指的是我们的思想、感情和行为都是相互影响的
So what emotion would Ronald be feeling after these negative thoughts?那么，在这些消极的想法之后，罗纳德会有什么样的情绪呢?
Correct, hopelessness. 确的,绝望
The more Ronald thinks this way, the more likely he is to feel hopeless 正罗纳德越是这样想，他就越感到绝望
Thoughts —> Emotions 思想️ —> 情感
And the more hopeless Ronald *feels*, the more likely he is to *think* thoughts like these 而罗纳德越感到绝望，他就越有可能产生这样的想法
Emotions ️—> Thoughts. 情绪️ —> 思想。
Now, what behavior might result from the thoughts 现在，什么样的行为可能会导致思想
"I can't face today. I'm not good enough at my job. They're going to fire me soon. Probably best if I don't even go into the office"? “我无法面对今天。我的工作做得不够好。他们很快就要解雇我了。也许最好我甚至不去办公室。”
Rush to work？ 急于工作？
Not quite 不完全地
If Ronald is feeling unmotivated, he's probably not going to show up at work 如果罗纳德觉得没有动力，他可能就不会去上班了
And the more Ronald avoids work, the more likely he is to have thoughts like these 罗纳德越逃避工作，他就越有可能有这样的想法
Actions —> ️Thoughts 行为 —> ️思想
Emotions and actions influence each other too. In fact, the more Ronald avoids work, the more likely he is to feel hopeless 情绪和行为也相互影响。事实上，罗纳德越逃避工作，他就越有可能感到绝望
And the converse is true as well 反之亦然
The more hopeless he feels, the more likely he is to avoid work 他越感到绝望，就越有可能逃避工作
Emotions —> ️️Actions 情感 —> ️️行动
Indeed. The cycle can go round and round, worsening Ronalds thoughts, emotions, and behaviors, turn by turn 确实。这个循环可以一圈一圈的循环下去，恶化了罗纳德的思想、情绪和行为，一个接一个
I know, but there's good news as well 我知道，但也有好消息
Using CBT skills (like thought challenging) can stop the cycle from worsening AND start moving it in a more helpful direction! 使用CBT技能(比如“挑战思维”)可以阻止恶性循环恶化，并开始朝更有益的方向发展!
When we challenged Ronald's negative thoughts, he was able to list some good qualities he brought to his work and ways he does contribute 当我们向罗纳德的消极思想发起挑战时，他列出了一些他为工作带来的好品质和他所做贡献的方式
Well, for one thing, he discussed how he is really good at promoting the company in media interviews 嗯，首先，他在媒体采访中谈到了他是如何真正擅长宣传公司的
And his team really thought he nailed last quarter's presentation! 他的团队真的认为他上个季度的表现很出色!
Yep! By challenging his negative thoughts through CBT techniques, he didn't feel so hopeless 是的!通过CBT技术挑战他的消极思想，他并没有感到那么绝望
And that impacted his thoughts and actions too! 这也影响了他的思想和行动!
When you're upset and having negative thoughts, just reach out and we can challenge and re-write them together 当你心烦意乱，有消极想法时，只要伸出手，我们可以一起挑战，一起重新写下它们
This is really what CBT is all about 这就是CBT的意义所在
Since thoughts, feelings and behaviors are all linked, we can tinker with any of them to stop the negative spiral and create a positive outcome instead! 因为思想、感觉和行为都是相互联系的，我们可以随意改变其中的任何一个来阻止消极的循环，创造一个积极的结果!
Cool 真酷
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