Episode 34: Psychologist Andrea Bonior

Andrea Bonior是一名临床心理学家，大学教授和畅销作者。她还为每周写一栏The Washington Postcalled “Baggage Check.”

她是作者排毒你的想法, a book filled with helpful, actionable tips for dealing with unhelpful ways of thinking.

Andrea is very adept at taking complex scientific principles and breaking them down into helpful tips. She offers helpful strategies for dealing with anxious, negative, and unhelpful thoughts as well as the habits that stem from them.

在展会期间，她提供了许多有用的提示。以下是她分享的三个强大的策略。

Create an Environment That Makes it Easier to Succeed

Andrea makes it clear that if you want to change your behavior, you can’t depend onwillpower. Instead, you’ll increase your chances of success by changing your environment. Create a setting that makes it easier to engage in healthier habits.

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Eliminating the temptations and surrounding yourself with things that make your good habits easier to accomplish make a huge difference in your chances of success. It’s a common strategy that we start with in therapy when people want to change their lives.

Whether it means only keeping healthy food in the house or surrounding yourself with positive, healthy people, your environment matters—regardless of how mentally strong you are.

Randomize the Timing of an Unhealthy Habit You Want to Quit

Andrea said that if you want to cut down on a bad habit (like smoking), you shouldn’t wait until you’re really stressed out to smoke. Otherwise, your brain will continue to link smoking with stress, and you’ll struggle to quit.

相反，她说，你应该让自己在整个日期或以预定的预计划间隔内随机抽出一定数量的卷烟。然后，当你强调并试图转向卷烟来帮助你，你将被迫依靠其他应对策略。

"A lot of us don't realize over the course of the day how we've learned to use these habits that manage uncomfortable feelings because we run from theuncomfortable feeling," says Bonior.

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我们削减了一个坏习惯的方式。传统智慧通常会告诉我们，为我们最需要的时间预留真留下的习惯，就像暴饮暴食或吸烟。但是，当你被压倒或强调时，可以让你能够学习完全戒烟的应​​对技能。

我怀疑它可以用很多不健康的习惯，你可能会转向stress relief- 介绍无意义的社交媒体滚动。

Write Down Your Thoughts

Andrea recommends that people write down their thoughts as a way to give those无益的想法少的力量。这可以帮助人们认识到当they are experiencing a “depressed voice” or an “anxious voice.” These types of thoughts aren’t likely to be true.

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写下你的想法可以帮助你开始识别模式。每当你犯错时，你可能会打电话给自己的名字，或者你可能预测在你遇到新情况时会发生坏事。

看到这些关于纸张的想法可以帮助您更合理地思考它们。一旦你把它们写下来，你可能会认识到他们是多么不熟练和不真实。学习如何更现实地思考 - 以及如何调整并没有有用的思想 - 是建立精神力量的强大方法。

To hear more of Andrea's thoughts on mental strength, listen to the full episode on myMentally Strong People podcast. Each week, I’ll share another Mentally Strong Person and explain how their strategies can help you think, feel, and do your best in life.