问治疗师：我如何停止感到不安和不生产？ - 万博manbetx是正规公司吗,万博ManBetX原生app,万博maxbetx官网登陆

In the “Ask a Therapist” series, I’ll be answering your questions about all things mental health and psychology. Whether you are struggling with a mental health condition, coping with anxiety about a life situation, or simply looking for a therapist's insight,submit a question。每周五，留意我对你的问题的答案健康的心灵通讯。

Our Reader Asks

“有时我感觉非常不安。我要TV on, be scrolling through my phone, and starting a million projects or chores without really ever finishing anything. I get mad at myself for wasting so much time but I don’t really know what else to do. What can I do to feel better and be more productive?"

Amy's Answer

我可以想象令人沮丧，感觉就像你只是通过时间而不是得到任何事情。幸运的是，您可以使用以下策略来确定任何问题并负责您的时间，以便您可以感觉更好，更富有成效。

创造时间日记

The first step to take is to figure out where your time actually goes. For one week, maintain a log of what you’re doing all day, every day.

You can create a simple paper diary that breaks down your day into 30-minute chunks. Write down what you were doing during each time slot, such as eating, watching TV, or scrolling through social media.

At the end of the week, take a look at your log. Add up how many hours you spend doing each activity—like eating, sleeping, running errands, watching TV, working, and looking at your phone.

你可能会感到惊讶地知道你花了更多的时间看电视而不是你想象的。或者您可能会发现您每天花费数小时滚动社交媒体（即使您一次只执行10分钟）。

You might also discover that you have several free hours every day without anything to do—and that’s why you sort of walk around aimlessly.

Managing your time可以帮助您开始更加想到您如何花一天中的每一分钟。

Establish an Ideal Schedule

After you become aware of where your time is going, create an ideal schedule for yourself. How much time do you want to spend eating, working out, working, sleeping, watching TV, and scrolling through social media?

确保您在充足的时间内建立乐趣。你有没有爱好？你想和朋友和家人共度时光吗？允许自己进行休闲活动，并确保您在日程安排中包含停机，以便您放松和放松。

为自己创建书面理想的计划。确定您将如何在30分钟的增量基于30分钟的时间。这可以帮助您在您的生活中介绍更多结构。

当然，你将无法完全坚持您的日程安排。在你期望做家务的时候，你可能会接听你的朋友或者你可能最终陷入交通中，所以差事比你预期的时间更长。

You’ll likely find that you underestimate how long some activities will take and overestimate how much time other activities require. That’s OK. You can make whatever adjustments you need to and perhaps plan a little differently for next week.

如果您在一周之后继续进行这一锻炼周，您将在估算实际采取的某些任务多长时间时更好。

跟踪你的心情

You can also begin to better understand yourself by注意到你的心情。当你发现自己漫无目的地走来走去时，需要一分钟询问自己是你的感受。

Or, when you’re scrolling through social media, what are you feeling?

你可能会发现当你着急的时候，你转向社交媒体来分散你的注意力。或者你可能会发现，当你孤独时，你会打开电视试图感觉更好。

虽然使用社交媒体或电视作为应对技能，但如果他们干扰您的日常生活，它们可能会出现问题。

For example, if you’re using social media to escape the distress you feel over your financial situation, scrolling through Instagram might just be helping you avoid the problem—rather than facing your budget crisis head-on.

了解您的情绪状态可以帮助您开发更健康的处理困境的策略。您可以决定解决焦虑挑衅的情况，或者您可能决定尝试更积极地管理无聊的策略，例如发现业余爱好。