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cover of episode How to Stop Overthinking: Rumination, OCD, and Breaking the Awareness Trap

How to Stop Overthinking: Rumination, OCD, and Breaking the Awareness Trap

2025/3/17
logo of podcast Being Well with Forrest Hanson and Dr. Rick Hanson

Being Well with Forrest Hanson and Dr. Rick Hanson
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Forrest Hansen: 本集探讨了过度思考、自我认知和反复思考之间的关系，以及如何通过放松心态来克服过度思考。信息时代，人们虽然拥有前所未有的知识，但却容易因信息过载而感到麻痹，即使是简单的决定也显得异常复杂。过度思考常常是伪装成解决问题的逃避机制，本文将探讨如何运用90/10法则克服过度思考。许多人认为自己具有高度自我认知，但却无法将这些认知转化为行动，反而成为改变的障碍。我们需要通过实际行动而非理论思考来获得做出决定的必要信息。反复思考是一种逃避机制，让人们通过持续思考来逃避痛苦的想法或感受。面对复杂问题，人们会经历三个阶段：过度简化、过度复杂化和最终的有效反思。过度思考有时是一种防御机制，让人们通过持续思考来逃避行动。运用90/10法则处理过度思考，包括识别过度思考模式、与自我认知保持距离、控制注意力和接受“足够好”的决定。过度思考有两种类型：一种是为了逃避，另一种是为了完成。为了克服过度思考，需要明确自身目标，是追求真相还是沉溺于反复思考？在应对过度思考时，确认自身基本状态良好，并放宽视野，有助于克服过度思考。关注身体感觉可以帮助打破过度思考的模式。克服对承诺的恐惧，需要行动，即使不完美。将行动视为实验，并对结果持开放态度，有助于克服对行动的恐惧。 Dr. Rick Hansen: 有效地运用思维需要既能觉察到思维，又能积极地处理思维，单纯的觉察不足以带来改变。许多治疗师只停留在觉察层面，而忽视了积极处理思维的重要性，这导致治疗效果不完整。有效的思维运用不仅需要觉察，还需要积极地放下负面情绪，并培养积极情绪。消极的反复思考并非源于自我认知，而是为了逃避痛苦的自我认知。培养对有用真相的热情有助于克服过度思考，即使这意味着放弃旧观念或承认错误。过度思考与“专家思维”有关，后者会限制可能性。为了克服过度思考，需要明确自身目标，是追求真相还是沉溺于反复思考？在应对过度思考时，确认自身基本状态良好，并放宽视野，有助于克服过度思考。关注身体感觉可以帮助打破过度思考的模式。行动的关键在于关心自己和他人的福祉。接纳自身的不完美，并对自身潜能保持开放态度，有助于克服过度思考。

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Self-awareness is a good thing…right? In this episode, Forrest and Dr. Rick Hanson explore how we can stop overthinking and break the self-awareness trap: when knowing ourselves becomes an obstacle to change. They discuss the difference between reflection and rumination, the pitfalls of being "an expert on yourself," and why overthinking is often an avoidance mechanism disguised as problem-solving. Dr. Rick shares practical strategies for managing attention, setting boundaries around decisions, and cultivating an experimental mindset.

You can watch this episode on YouTube).

Rumination Course: Rick’s 5-week online course Breaking Out of Rumination starts on March 29th. Rumination is a big pain point for many people, and this course will help you learn how to break repetitive patterns of thought. Learn more at RickHanson.com/ruminating), and use coupon code BeingWell25 to receive a 25% discount.

Key Topics:

0:00: Introduction

1:40: When self-awareness gets in the way

8:15: Rumination vs. reflection

13:25: Developing passion for the ‘useful truth’, and working with obsession

16:45: Beginner’s mind and self-concept

25:15: The 90/10 approach to overthinking

31:15: Seeing what’s liberating, naming what’s important, seeing your full self

35:05: Managing your attention, and self-trust

42:00: Thinking vs. taking useful action

50:35: Letting yourself experiment

54:00: Self-acceptance, and having a spirit of openness

58:10: Avoiding the unknown  

1:00:35: Recap

I am now writing on Substack, check out my work there.)** **

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