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正念冥想

6步驟90秒訓練,快速對抗焦慮,重獲平靜的心靈

身處肺炎人心惶惶的時刻,每天新聞媒體24小時輪番報導,早已讓我們脆弱的心靈深受焦慮折磨,面對如此強大的敵人,我們手足無措,但在此刻如果能放下心中過度的焦慮和慌張,我們能活得更加自在、快樂。

我想推薦一個減緩焦慮的6步訓練法,不要被這麼多的步驟給嚇跑了,其實所花費的總時間不到90秒鐘。讓我們開始吧!

減緩焦慮訓練步驟:

  1. 拿出二張白紙、一支筆和一個計時器
  2. 在第一張紙的頂端寫下「我所感激的事情」
  3. 在第二張紙的頂端寫下「我所焦慮的事情」
  4. 仔細專注在第二張紙上你寫下關於你所焦慮的事情,利用7秒鐘時間好好思考它
  5. 將注意力轉移到第一張紙上你寫下你所感激的事情,用17秒的時間好好思考它
  6. 以上這些步驟是一個循環,每次需要完成三個循環

你有沒有注意到,為什麼專注在感激的事情上所需的時間多於專注在焦慮的事情上呢?這是因為我們的大腦本身對於焦慮就是十分敏感的,這和我們祖先的經歷有關,焦慮能使我們時刻注意到外部的動靜,防止我們不小心成為其他動物的晚餐。

這個抗壓訓練法能讓我們在焦慮時,找回平靜的心,希望能在這人人愈來愈容易焦慮的今天,幫助到大家。當你在一天之中感到焦慮時,順手拿出二張白紙、一支筆和手機的計時器,3分鐘過後,你就能找回一個平靜的自己。

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其他文章

What if your Notion account was deleted?

Yesterday, A Notion user from a Telegram group for the app enthusiasts posted that his notion account had been deleted due to violation of Notion’s Terms and Conditions. However, no further details were shared in the email. He then tried to log into his account with the intention to export his data. As you expected, he failed. Notion hosts a bunch of his personal and working documents, including all of his ten-year Evernote notes he had imported into the all-in-one online tool. This incident, in effect, bogs down all his life. All he can do now is to contact Notion officials to ask for exact reasons and whether it is possible for him to export his data but didn’t get replies yet.

The party said that there is something fishy on his shared pages, which can be publicly accessible to anyone. He claimed that he didn’t put anything inappropriate. His account was purged owing to someone’s report of violations to Notion Team. So the company deleted the whole account accordingly, which made the account owner fly into a rage. He insisted he comply with the term and complained that even if he did infractions, Notion should not delete the account as a whole and doesn’t give him time to transfer his priceless data, which he accumulated for up to 10 years from life to work.

The good news is that the team is reviewing the case.

At the moment, he gets the latest email, saying Notion admits that they mistakenly delete the user’s accounts, and they will review their procedure comprehensively to prevent similar errors. And they give the victim ( now we can call him a true one instead of someone doing a bad thing and receiving his sentence ) a free upgrade of his workspace to Team Plan to show their sincerity about the inconvenience brought about from the deletion.

We can learn from the story that backup is an essential thing for us and Notion. The story ends in a relatively positive way for the sufferer. But if it happens to you, maybe it doesn’t.