考前焦躁症.doc

原因：一 SAD季节性情绪失调二 心理逃避策略三 解释形态四 短期记忆饱和原因一 SAD季节性情绪失调Seasonal Affective Disorder (SAD)Seasonal Affective Disorder(SAD), also known aswinter depressionorwinter blues, is amood disorderin which people who have normalmental healththroughout most of the year experiencedepressivesymptoms in the winter or, less frequently, in the summer,spring or autumn, repeatedly, year after year. In theDiagnostic and Statistical Manual of Mental Disorders(DSM-IV), SAD is not a unique mood disorder, but is a specifier of major depression.The USNational Library of Medicinenotes that some people experience a serious mood change when the seasons change. They may sleep too much, have little energy, and crave sweets and starchy foods. They may also feel depressed. Though symptoms can be severe, they usually clear up.The condition in the summer is often referred to as Reverse Seasonal Affective Disorder, and can also include heightenedanxiety.It has been estimated that 1.5-9% of adults in the US experience SAD.There are many different treatments for classic (winter-based) seasonal affective disorder, includinglight therapywith sunlight or bright lights, antidepressant medication, cognitive-behavioral therapy,ionized-air administration,and carefully timed supplementation of the hormonemelatonin.情绪特征：忧郁、犯困、没精神、浑身无力冇意思，插图比较烂，我大一PSY课本，16.8 Seasonal affective disorder and day length(A左) Percentage of patients with seasonal affective disorder who report being depressed in any given month. (B右) Mean minutes of daylight per month. (Rosenthal et al., 1984)Two possible reasons:1. sleeping-waking cycle2. pineal glands secretion of the hormone melatonin (松果腺大爷分泌的松果体素)据我粗略调查在冬季UofT大家平均起床时间是9:30（甚者11:00)。多伦多纬度43*40，属于高纬度地区。大家考试FALL FINAL期间的日落是16:45，平均受光时间6.25小时(11点起的就剩4.75小时让你鬼见光)。你一整天能见光的时间也就是那么可怜的6小时，你能HIGH起来么。哥说：“我在图书馆学到24点，光照12+小时！” 我说那不得劲，有效感光必须是全日光谱任何一个波段的全面光照，人造光光谱没有自然日光光谱广。另外，好消息，你们学校为了保证你们皮肤光洁给图书馆落地窗玻璃镀上过滤膜，唯一能合成你求之若渴的维生素D的紫外线也给滤掉了！曝光时间少了40%，松果腺分泌的松果体素被增加了一大半，所以你就郁闷了。解决方案1、在日光较少的季节，有意识地抓住接触日光的机会。注意：目的不是“晒太阳”，而是通过视网膜进行感光，切勿对着太阳傻看，漫反射日光足够了。2、曝光疗法。每次半小时，每天一到两次，用一盏灯从正面（或偏侧面）照向自己的面部。3、在阳光少的日子里，尽量模拟晴天的生活，多外出。4、争取换一个能看到室外的办公地点。5、做“反季节”的事，如室内慢跑游泳壁球羽毛球篮球，多做让自己出汗活动。北极圈国家大部分都打冰球估计也是一种应对方式。6、补充维生素D族。原因二 心理逃避策略Avoidance strategy/Avoidance responseAnavoidance responseis a form ofescape behaviorpresent inanimalsin which the subject evades an aversive event. This can be due toanxietyor a frightening situation.Avoidance responses are used in animal training and are the commonly expected response to behavioural modification usingnegative reinforcement. Common examples of avoidance responses in animal training are: a horse submits to the bit (slowing or stopping) in order to avoid the pressure or pain that the bit causes in its mouth if it is jerked back. a dog learns to walk quietly at a handlers side in order to avoid being choked by its leash. 简而言之，逃避的目的是避免冲突的发生。但实际情况是冲突迟早一定会发生，逃避的功效仅仅是推迟冲突发生时带来的创伤。比如说隔壁家张大爷的小孩发烧要打针，孩子死活都不愿意去，又哭又闹。最后没办法还被张大爷生生扛到社区诊所受屁屁打针。这孩子用的逃避策略和上述动物所用的策略本质是一样的，即：推迟冲突发生时候带来的创伤。那么由于考试时间的逼近，直面应付考试而赶集式的复习而带来的精神压力就是冲突所带来的创伤。于是学生的逃避策略就是“干脆先放松一下” ，结果就是“压抽屉策略”-不看不想。这样的结果只能是潜意识和显意识对抗。最后到考试逼近面前情况严重到状态彻底崩溃。这就是你们大家常见的MSN校内签名的凌晨2点突然爆发式的简短咒骂和发泄语句的来源。解决方案1. 避免最后突击的情况发生，提前做好任务分割和计划。（这基本上跟没说一样）2. 和团队一起协作。团队的动态气氛可以有效调动你的积极性，压力也因为在此情况中不只你一个人而被稀释。3. 遇到压力产生的时候，马上转换活动状态。推荐是去运动。因为聊天只能加重压力的恐惧感，而运动可以有效减压，并且提高睡眠质量，睡好白天精神好效率高，效率高状态就好。原因三 解释形态Global/Permanetexplanatory styleExplanatory styleis apsychologicalattribute that indicates how people explain to themselves why they experience a particular event, either positive or negative. Psychologists have identified three components in explanatory style: Personal. People experiencing events may see themselves as the cause; that is, they haveinternalisedthe cause for the event. Example: I always forget to make that turn (internal) as opposed to That turn can sure sneak up on you (external). o This involves how one explains where the cause of an event arises. Permanent. People may see the situation as unchangeable, e.g., I always lose my keys or I never forget a face. o This involves how one explains the extent of the cause. Pervasive. People may see the situation as affecting all aspects of life, e.g., I cant do anything right or Everything I touch seems to turn to gold.o This involves how one explains the extent of the effects. People who generally tend to blame themselves for negative events, believe that such events will continue indefinitely, and let such events affect many aspects of their lives display what is called apessimisticexplanatory style. Conversely, people who generally tend to blame others for negative events, believe that such events will end soon, and do not let such events affect too many aspects of their lives display what is called anoptimisticexplanatory style.Some research has linked a pessimistic explanatory style todepression1and physicalillness.2The concept of explanatory style encompasses a wide range of possibleresponsesto both positive and negative occurrences, rather than a black-white difference between optimism and pessimism. Also, an individual does not necessarily show a uniform explanatory style in all aspects of life, but may exhibit varying responses to different types of events.上面这张图，你属于那种类型？说白了就是说你没时间准备考试的时候，干脆就不念了，因为这样可以给你自己一个交代（解释类型）：不是因为我太笨（智力限制，低IQ则意味着你们高等学府的大学生们前途彻底完蛋），是因为我没花时间读书（解释类型：内部。最左分支下属的乐观类型），下次我提前好好努力就可以考高分（主观解决）。相对有人的解释类型是恒定型，要是再加上是悲观型，那就惨了，这种人最容易陷入绝望。不少人选择的解释类型是第一组Personal，在此动机的阴影下，潜意识开始动员你的意识回避积极的全力以赴来挽救这临阵抱佛脚的残局，从而换取一个合法合理合情的借口（爷没努力而已，下次补上）。但你我都知道这只是借口，因此。解决方案1. 明白一件事情：如果（其实不是如果，期末考是绝对要发生的事件）要来的冲突是不可避免的，那么你先要做的事情是解决潜意识的抵抗。让自己全面认识冲突是迟早的事情，现在启动还有更大的成功机率。2. 避免潜意识遭受压力：不让逼近的冲突所能引起的恐慌影响正常运转。说白了就是不过多地挖掘恐惧所带来的压力。经典的错误办法是：吃零食，酗酒，毒品等，经典的正确办法是：睡觉，生理发泄（体育啦），营养。3. 认识自我暗示：“这件事情是我亲手造成的，现在我也有能力把它扳回来。” 不断的自我暗示其实就是驾驭你潜意识的诀窍。以上三条全部都是cognitive-behavioral 认知纠正型解决方案，说白了就是你能说服你自己BACK TO WORK即可。 不断用因为每个细微成功而给自己正面鼓励(positive reinforcement)，潜意识就乖乖招了，认同临阵抱佛脚还是一个有戏可唱的项目。如果此时潜意识参与了动员，充分合作，你的学习效率就会提高。如此如果上了良性循环的正轨，这就叫士气了，俗语“咸鱼翻身”。这就是史上著名案例“项羽破釜沉舟背水一战”的心理支柱。问题是这不甚容易，如果此时要是潜意识把你掰过去了，你就容易彻底垮台。经典范例：小明呢，就明天要考试窝，但晚上却在看电视。小明妈妈就担心地问：书都看完了吗？明天要考试啊。小明就爽快地回答：妈，我看完了。小明妈妈就很开心的赞扬小明：乖，那明天你一定考得很好呢。小明哭着说：妈，我是说，妈，我看，完了。原因四 暂时性短期记忆饱和Transient working memory overflowShort-term memory(sometimes referred to as primarymemory or active memory) refers to the capacity for holding a small amount ofinformationinmindin an active, readily available state for a short period of time. The duration of short-term memory (when rehearsal or active maintenance is prevented) is believed to be in the order of seconds. Estimates of short-term memory capacity limits vary from about 4 to about 9 items, depending upon the experimental design used to estimate capacity. A commonly-cited capacity is72elements. In contrast,long-term memoryindefinitely stores a seemingly unlimited amount of information.Short-term memory should be distinguished fromworking memorywhich refers to structures and processes used for temporarily storing and manipulating information (see more details below).你有没有学到天昏地暗，不知道自己是人是鬼，走出图书馆或者房门看什么都眼神呆滞面无表情过？恭喜，你脑子现在是满的（谁叫你临阵抱佛脚，活该）。基本上学过心理的都可以理解短期记忆(Working Memory: WM) vs. 长期记忆(Long Term Memory: LTM)吧。短期记忆就是你脑子的内存条(REM)，一段时间内的容量是有限的。瞬时间塞入大量的信息是不可能马上转成(internalize)长期记忆的（长期记忆区就是你身体的硬盘HDD)。也就是某一个时刻，当你在图书馆实在觉得看不进去的时候，极有可能就是你的短期记忆饱和了。这也就是为什么当你一阵填鸭式的狂读完了以后会心不在焉犹如幽鬼-你对新信息已经没有瞬时接受能力了。你不可能去电脑一条街买两条内存插进脑子（增加WM容量），或者用喝脑白金来加速脑细胞交流电的速度（加快WM-LTM的速率）。合理有效有可行性的做法是。解决方案1. 休息，干其他事情。目的：清空短期记忆。2. 换其他的模式学习，左脑学累了换右脑学。虽然有可能部分WM是左右脑共用的，吸收效率当然没清晨起床后WM的高。3. 睡觉。目的：睡眠是脑整理所收信息的内部化过程。所以