如何摆脱心理烦恼
现代社会生活愈来愈忙碌，生活节奏愈来愈快速，这给人们带来了心理上的压力和烦恼，造成精神空虚、心情紧张与情绪不安。根据台湾调查研究显示，平均每4个人之中就有1个感受压力和烦恼的人当中呈现生理疾病（如胃溃疡、高血压）或心理疾病（如身心症、疏离感）的比率高达4/5；由此可见，在讲究效率的现代社会中，烦恼已成为人们共同面临而亟待解决的问题之一。
一、什么是心理烦恼
烦恼的定义，最早由舍利提出，他认为烦恼就是“身体为满足需要所产生的一种非特定性反应”；或“生活环境不能满足个人需要，个人学习以及经验无法与现实生活的要求相互配合，所导致的生理或心理失去平衡的一种紧张状态。”
其实，烦恼是一种复杂的身心历程，这种身心历程包含三大部分；
（1）任何情境或刺激具有伤害或威胁个人的潜在因素，就是“烦恼来源”，例如：与上司发生冲突、财务状况发生重大改变、搬家、考试等等。
（2）当事人认为上述事情的刺激或情境，对于个人确实有所威胁时，此时即构成烦恼，但如认为是种解脱或乐趣而不是威胁时，则不构成烦恼，此历程即为“认知评估”。例如：视考试为畏途即形成相当大的考试烦恼，但如视考试为自我实力的评估，并乐此不疲，则考试不会给当事人带来太大的烦恼。
（3）引起“焦虑反应”。所谓焦虑反应是指当事人意识到他生理的健康、身体的安全、心理的健康、事业的成败或自尊的维护，甚至自己所关心的人正处于危险的状况或受到威胁时所做出的反应。
二、引起心理烦恼的原因
一般而言，几乎生活中任何的改变都有可能成烦的来源，而这些烦恼的来源，都可以说是烦事件，这些烦恼事件可大致分为以下五大类：
（1）重要生活事件
生活方面的突然变动是造成烦恼的主要来源，所谓“天有不测风云，人有旦夕祸福”，由于变动得太突然，因而我们很难有效地应急处理，即使是令人兴奋的改变，也会对个人的身心产生重大的影响。
（2）生活小困扰
日常生活中的小困扰，例如：约会遇到塞车、付账时发现钱包不见了等，是任何人皆可经常遇到却无法完全避免的事，经日积月累之后，也会造成生活烦恼。每件琐事的严重程度虽不足构成危害，但累积的烦恼会对个人身心造成不良影响。
（3）灾难事件
灾难事件包括水灾、台风、地震、飞机失事等都会产生心理困扰与情绪反应。
（4）长期的社会事件
平常的哪些事件令人产生烦恼？人口膨胀、交通拥挤、环境污染、升学竞争等等皆可能令人产生心理上的烦恼。
（5）心理困扰
上述各类烦恼来源，多由外在的人事关系因素所造成。此外，属于个人内在心理因素的困扰，如：个人的心理冲突、动机行为的挫折，也是形成烦的重要来源。
三、心理烦恼会给人造成的生理影响
当一个人处于烦恼状况下，身体会发生一系列生化和生理反应，使人时刻准备行动。这种生理反应被称为“反击或逃避”反应。这种行为是短暂的，当威胁消失时，身体可重新回到平衡状态。
在应激状态中，常有人面色苍白、手脚冰凉，那是因为血液瞬间涌向心脏和大块肌肉，以便帮助人逃跑或应战；瞳孔放大、耳朵竖起，那是为了增强眼睛的敏锐度和耳朵的听力。平时爬不上的墙也爬上去了，不敢跳的沟也跳过去了，这些都是通过交感神经系统在身体内制造的系列变化所致。由于心理烦恼不那么容易消失，应激反应也会持续下去，如果不及时进行调整，身体或心理可能就要因失去平衡而致病。
心理烦恼在不同的人身上，反应也是不同的。同样面临某种心理烦恼，有的可能心绪不宁、容易激惹，有的可能血压升高、头晕眼花。个体的差异，使得同样的心理烦恼摧毁的是不同个体的不同方面。但有一样是相同的，那就是长时间持续的心理烦恼，可以摧毁人的身体和心理的平衡状态，使人患病。
四、心理烦恼对心理健康的影响
烦恼所致的生理反应是相当自动和可预测的，而且在一般情况下，我们是不能用意识来控制它的。但心理反应却不然，它是学习来的，而且常决定于我们的知觉、对事件的解释与处理能力，心理反应包括情绪、认知及行为三方面。
（一）烦恼对情绪的影响
烦恼对情绪的影响包括从较正面的兴奋到较负面的生气与焦虑，大部分烦恼都是相当不舒服的，会带来不愉快的情绪。以下从三个情绪反应来说明情绪与烦恼的关系。
（1）忧郁
生活中重大变动（如失去挚友、亲人）都会造成忧郁。经历一连串烦恼事件的程度是预测忧郁情绪反应的很好的指标。
（2）崩沮
长年做社人工作的人员，有一天会突然觉得无法再关心来求助的人，甚至不想见这些人，这就是崩沮现象出现。崩沮是情绪性耗竭的症状，这种症状的出现有其正面的意义，就是让工作都知道需要休息一段时间了。
（3）创伤后异常心理
洪水、地震、空难生还者，因经历过非常可怕的事件，造成相当大的创伤，常会对这些事件产生相当情绪性的创伤及异常心理。这种心理就是常不自主地想到那些可怕的事件，而一直重复体会那种恐惧及震惊的经历。同时，这些人会对日常事件的情绪反应相当迟钝，也常与别人疏离，这些经历常使他们失眠，对生命的价值存疑，不能集中注意力。
（二）烦恼的认知反应
当一个烦恼来源被认定对个人有威胁时，智力的功能应会受到影响。一般而言，压力和烦恼愈大，认知方面的功能及弹性思考就会愈差。人的注意力是相当有限的，如果只把焦点放在具有威胁性的事件及个人的焦虑，我们对相应问题的注意力就会大降低，威胁就更不易被消除。另外，人的记忆也会受到影响，短期记忆的好坏是根据个体对新刺激所付出的注意程度而定的。同样地，烦恼也会干忧问题的解决、判断与作决策的能力。因为在烦恼状况下，我们的知觉范围缩小了，思想也比较刻板、固执，所以很难会有创意的反应。
（三）烦恼的行为模式
面对不同程度的烦恼时，个体常会呈现不同形式的特殊行为。轻度烦恼会更多地产生一些生理性行为（如进食、攻击及性行为），它也使个体更警觉，精力较集中而表现更好，因此轻度烦恼会导致正向的行为适应。
中度烦恼会使人注意力减弱，耐心降低，烦躁感提高，生产力降低，因此，对于需要身体各部分协调的复杂行为影响较多，产生重复、刻板的动作；我们常观察到关在笼子里的猩猩，如一直接受中度烦恼，他们会重复摇晃、吸吮手指及绕圆圈。
高度烦恼会出现压抑行为，甚至导致个体完全不能活动，但有时也会造成攻击行为。对一般人而言，攻击行为常是挫折所致，有时挫折后，人们用攻击行为来对付造成挫折的对象，有时甚至对自己攻击，造成许多自杀。
五、如何应对烦恼
（一）用运动改善心情
坚持运动的人会知道，运动带给人的乐趣和活力是不容置疑的。运动有改善心情的作用，特别是户外运动、在绿地上进行的运动、有竞赛性质的运动，更能有效地解除人们的焦虑感和精神疲劳，甚至带来一种令人欣快的感觉。
经常运动，可以有效改善精神状态，有助于控制情绪、保持情感的稳定、精神活跃、使大脑保持灵活机动性敏。运动对人的精神状态的改变，还行益于运动可刺激大脑加速分泌一种化学物质，这种物质可使脑细胞活跃，有兴奋提神的作用。心理的慰藉和情绪的稳定，有时候可以胜过最好的药品。
久坐不动的人和进行脑力劳动的人，容易在精神烦恼下变得焦躁不安、情绪紧张，如果每天有规律地进行30分钟运动，散步、慢跑、快走、打球、打太极等，可以很快有所收获。他们会感到精神烦恼减轻，身体舒展，焦虑感和紧张感大为减少。
（二）用积极地遐想自我调节
无意识的想象和有意识的愿望一样，会在无意识中搭起一座桥梁，把你引向你所期望的或者所担忧的未来。所以说，人的一切思想都可能变成现实。积极的想象在无意识中可以做出积极的贡献，消极的想象同样可以在无意识中带来消极影响。可以利用积极的想象来帮助我们去除烦恼和病痛。在烦恼降临时利用积极遐想，可以自主地利用自己的内心创造自己的世界。
焦虑症、失眠症、神经衰弱、抑郁症、高血压等，都可以借助积极遐想的方式来释放烦恼，解除病痛。在这种状态下，呼吸和心跳频率会降低，氧气消耗量下降约20%，脑电图显示相当于睡眠状态。积极遐想是用内部语言，把注意力集中在积极有益的思考上面，从混乱的思维中理出头绪来。
（三）用呼吸调适烦恼
呼吸可以让血液得到足够的氧气，带出体内代谢产物二氧化碳。不同的呼吸方式，都是紧张情绪的释放，是自主减轻烦恼的一种方式。
学习几种呼吸方式也是减轻心理烦恼有效方法。平和悠长地呼吸，可以将富含氧气的血液送至大脑，让我们在调节呼吸的过程中，释放烦恼，达到精神放松的作用。正确的呼吸习惯，可以帮助人们减轻心理烦恼，使生理和心理都处于良好的状态。
正确的呼吸方法是腹部呼吸（横膈膜呼吸）。呼吸时，用鼻子缓慢地深深地使空气鼓入腹部，这时横膈膜下降，然后再缓慢地将废气呼出，这时腹部收紧，横膈膜上抬。用腹部呼吸时，胸部的运动幅度要小一些。
总结
通过三年对心理学的学习，使我们深刻了解到应对烦恼，良好的方式可以帮助人们释放烦恼，保持身心健康；不良的方式不但不能有效地摆脱烦恼，反而可能由此而增加烦恼，或者伤害自己的名声、身体、事业、家庭。当意识到处于很大的心理烦恼之后，一定要选择正确的应对烦恼的方式。
参考资料：
殷志毅，《阳光心理自我调适》，人民军医出版社，2006年版。
吴薇莉，《握住心理健康的钥匙》，四川科技出版社，2002年11月出版。
根据这个自己写 希望能帮助你
How to get rid of psychological troubles
Modern social life gets more and more busy, the pace of life more and more quickly, it has brought people psychological pressure and annoyance, cause spiritual vacuity, nervousness and emotional upset. According to Taiwan's investigations revealed that, on average every four people in just one feel pressure and troubles of all the people present physical diseases (such as gastric ulcer, hypertension) or mental illness (such as physical and mental disease, the alienation of the rate of up to 4/5; Thus, in stresses efficiency of modern society, people are facing troubles has become one of and problems to be solved.
What is a psychological troubles
Worry, the definition of the earliest proposed by the case, he that bother to meet the need of "body is the result of a variety of qualitative reaction;" Or "living environment cannot meet the individual needs and personal learning and experience cannot and real life requirement mutual cooperate, as a result of physical or psychological lost balance a tense state."
In fact, the worry is a complicated process, this kind of mental and physical body course includes three most;
(1) any circumstances or stimulate has hurt or threat of personal potential factors, is "worry source", for example: the conflict with your boss, financial status produces major change, moving, examination, etc.
(2) the parties think these things to stimulate or situations, for individual has actually threat, at this time is a trouble, but if that is kind of a relief or fun than a threat, it does not constitute a trouble, this course is "cognitive assessment". For example: it depends on the examination to be a dangerous road is formed namely considerable exam annoyance, but if visual examination for self strength assessment, and highly-detailed, the exam will not bring the party concerned too big trouble.
(3) cause "anxiety reaction." So-called anxiety reaction refers to the realized he physiological health, physical, mental health, safety career success or self-respect maintenance, and even their own concern of man is at a dangerous situation or threatened has reacted.
Second, cause psychological troubles reasons
Generally speaking, almost life any changes are likely to bother sources, and these troubles sources, can say is vexed events, these troubles events can be roughly classified into five categories:
(1) important life events
Life is the sudden changes caused trouble, the major source of so-called "weather best-regulated families", because changes too suddenly, so it is difficult for us to effectively the emergency treatment, even if it is exciting to change, also can to personal body and mind produces significant influence.
(2) living small problems
In daily life, such as: dating small troubling traffic jam, met in found purse missing etc, it is anyone all can often met cannot avoid completely, the cumulative after life, also can cause trouble. Each piece of trivia though the severity of the insufficient pose a danger, but the accumulation of worry can adverse impact on individual body and mind.
(3) disasters
Disaster events, including flood, typhoon, earthquake, such as plane crashes will produce psychological plagued with emotional response.
(4) long-term social events
The usual what events engenders trouble? The population expansion, heavy traffic, environmental pollution, entrance competition, etc are possible engenders psychological troubles.
(5) psychological problems
The above all kinds of troubles sources, much by external factors caused the human relations. In addition, belong to individual intrinsic psychological factors, such as: beset personal psychological conflict, motivational behavior setbacks, is also formed vexed main source.
Three, psychological troubles will give people cause physiological effect
When a person is in trouble condition, the body will be hit by a series of biochemical and physiology reaction, make the person is always ready to action. The physiological responses are called "counterattack or escape from" reaction. This behavior is short, when the threat has disappeared, the body can be returned to equilibrium.
In stress state, constant somebody pallor, thumbs and cold, that's because blood instant flocked to the heart and large muscle, in order to help people escape or battle, Double-vision and ears pricked up, that is to enhance the perceptive eyes and ears listening. Peacetime couldn't climb the wall also climb, dare not jump of gully jump past, these are all through the sympathetic nervous system inside the body manufacturing series by changed. Due to the psychological troubles less easy to disappear, stress response will continue, without prompt adjustment, physical or psychological probably will lose balance and cause disease.
Psychological troubles in different person, reactions are also different. Also faced some psychological troubles, some may be disturbed, easy to 39%, some may be elevated blood pressure, and lightheaded. The individual differences, that the same psychological troubles destroyed is different aspects of different individuals. But one thing is the same, that is longer duration of psychological troubles, can destroy physical and mental state of equilibrium, make the person sicken.
Four, psychological troubles about psychological health effects
Troubles caused by physiological reaction is quite automatic and predictable, and in general situation, we can't use the awareness to control it. But the psychological reaction, but otherwise, it is to learn to come, and often depends on our perception, of events and explained the handling capacity, psychological reaction including emotional, cognitive and behavioral three aspects.
(a) annoyance to emotions influence
Annoyance of emotional effects include from more positive than negative excited to get angry with anxiety, most troubles are quite uncomfortable, would bring unhappy mood. The following from three emotional reaction to illustrate emotions and annoyance relationship.
(1) depression
Life major changes (such as lose friends, relatives) can cause depression. Through a series of events is predicting troubles degree of melancholy emotional reaction good index.
(2) Ju collapse
Elder do club people work of the staff, someday will suddenly feel unable to concern for help, don't even want to see these people, this is Ju collapse phenomenon to appear. Ju collapse is emotional depletion of symptoms, the symptoms appear has its positive significance, is to make the work all know that need to rest for a period of time.
(3) post-traumatic abnormal psychology
The flood, earthquake, crash survivors, because experienced very terrible events, cause considerable trauma, often of these events are produced quite emotional trauma and abnormal psychology. This kind of mental state is often not independently thought about the terrible events, and always repeat realize that kind of fear and shock
著名教育学家皮连生曾说过：学习是机体通道与其环境相互作用导致能力或倾向相对稳定变化的过程。而我就是在学习的过程中不断的积累经验，逐渐的成长。
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