1.When you feel stressed, anxious, or burned out, you generally think of thoughts and feelings associated with these phenomena as “mental.” 

當(dāng)你感到壓力、焦慮或精疲力盡時，你通常會認(rèn)為與這些現(xiàn)象相關(guān)的想法和感覺是“精神上的”。

2.That’s why we talk about “mental” health and it's why we focus on the brain when we think about eliminating these uncomfortable states of being. 

這就是為什么我們談?wù)摗靶睦怼苯】担@就是為什么當(dāng)我們考慮消除這些不舒服的狀態(tài)時，我們會關(guān)注大腦。

3.Innumerable studies have demonstrated that thoughts and feelings are, indeed, reflected in the brain, so it’s no wonder that most therapies are designed to change the brain.

無數(shù)的研究已經(jīng)證明，思想和感覺確實會反映在大腦中，所以難怪大多數(shù)療法都是設(shè)計來改變大腦的。

一.你的身體也會影響你的感覺

Your body is involved in your feelings

4.While the brain is a major participant in the sensations associated with stress, anxiety, and burnout, the rest of the body carries information that can impact how we think and feel as well. 

雖然大腦是與壓力、焦慮和倦怠相關(guān)的感覺的主要參與者，但身體的其他部分也攜帶著影響我們思考和感覺的信息。

5.In that sense, you don’t only have a “thinking” and “feeling” brain; you actually have a “thinking” and “feeling” body, too. 

從這個意義上說，你不僅有一個“思考的”和“感覺的”大腦;你實際上也有一個“思考”和“感覺”的身體。

6.That’s why some studies have suggested that while therapies such as cognitive-behavioral therapy (CBT) are helpful in recognizing that your thinking has been distorted, adding an embodiment component to CBT can make a big difference .

這就是為什么一些研究表明，雖然認(rèn)知行為療法(CBT)有助于認(rèn)識到你的思維已經(jīng)扭曲，但在CBT中加入體現(xiàn)成分會產(chǎn)生很大的不同。

二.身體如何影響

How the body is involved

7.When you’re stressed, you may think of this as “worry,” “panic,” or “mental fatigue,” but, in fact, there is evidence that stress is not purely mental at all. 

當(dāng)你感到壓力時，你可能會認(rèn)為這是“擔(dān)憂”、“恐慌”或“精神疲勞”，但事實上，有證據(jù)表明壓力根本不純粹是精神上的。

8.Various other bodily changes may also be observed, ranging from changes in posture (e.g., slumped over), facial expressions (e.g., alarmed eyes), gestures (e.g., weak handshake), and movements (e.g., plopping into bed). 

還可以觀察到其他各種身體變化，包括姿勢的變化(例如，癱倒在地)、面部表情(例如，驚恐的眼神)、手勢(例如，無力的握手)和動作(例如，撲通一聲上床)。

9.Further, when you remember feelings, you don’t only remember the abstraction of a stressful time, your memories might include such bodily actions as crying on someone’s shoulder or being slumped at the foot of your bed.

此外，當(dāng)你回憶起感覺時，你不僅僅記得抽象的壓力時刻，你的記憶可能包括諸如靠在別人肩膀上哭泣或癱倒在床腳的身體動作。

三.Body-based therapies基于身體的療法

10.Therapies like CBT and traditional psychotherapy are called “top-down” therapies. 

CBT和傳統(tǒng)心理治療等療法被稱為“自上而下”療法。

11.They focus on thoughts, emotions, and abstract ideas generally associated with language and the brain.

他們關(guān)注的是思想、情感和通常與語言和大腦相關(guān)的抽象概念。

12.However, the body has its own language: you feel different in a hot shower or in a tub of freezing cold water. 

然而，身體有自己的語言:你在熱水淋浴和在冰冷的浴缸里感覺不一樣。

13.The body also feels different in an open versus a closed space. 

在開放和封閉的空間里，身體也會有不同的感覺。

14.The body can feel entirely different when submerged in the memory of pain versus being in the “here and now.”

當(dāng)沉浸在痛苦的記憶中與“此時此地”時，身體會有完全不同的感覺。

15.Embodied therapies, also called “bottom-up” therapies, take advantage of changing the body’s relationship with space, and in so doing, changing how we feel. 

體感療法，也被稱為“自下而上”療法，利用改變身體與空間的關(guān)系，并通過這樣做，改變我們的感覺。

16.Expansive postures, the direction of gaze, the direction of movement, and respiratory patterns are all part of embodied therapies .

伸展的姿勢、凝視的方向、運動的方向和呼吸模式都是具身療法的一部分。