发展应对策略与技巧
Developing Coping Strategies and Skills
治疗师指导咨客识别并练习实用的应对机制、沟通技巧、认知重构或正念技巧来管理他们的困难。
对话轮次
10
预计时长
5 分钟
场景
心理治疗会谈
完整对话内容
以下是该情境的完整英语对话，包含中英文对照和重点解析
👨
Therapist
第 1 轮
Welcome back, Sarah. Last session, we touched upon your feelings of overwhelm. Today, I'd like to shift our focus towards developing some practical coping strategies. How does that sound?
English
欢迎回来，莎拉。上节课我们谈到了你感到不知所措的情绪。今天我想把重心放在培养一些实用的应对策略上。你觉得怎么样？
中文翻译
👩
Client
第 2 轮
That sounds great, Dr. Lee. I really need some concrete tools. Sometimes I feel like I'm just drowning, and I don't know what to do.
English
听起来很棒，李医生。我确实需要一些具体的工具。有时我感觉自己快要窒息了，不知道该怎么办。
中文翻译
👨
Therapist
第 3 轮
I understand. One technique we can explore is mindfulness. It's about grounding yourself in the present moment. Would you be open to trying a brief mindfulness exercise now?
English
我理解。我们可以探索的一种技巧是正念。它是关于让自己立足于当下。你愿意现在尝试一个简短的正念练习吗？
中文翻译
👩
Client
第 4 轮
Yes, I'm willing to try anything at this point. I've heard about mindfulness but haven't really practiced it.
English
是的，目前我什么都愿意尝试。我听说过正念，但从未真正练习过。
中文翻译
👨
Therapist
第 5 轮
Excellent. Let's start with a simple breathing exercise. I'll guide you through it. Just notice your breath without trying to change it. This helps create a bit of distance from your thoughts.
English
很好。我们从一个简单的呼吸练习开始。我会引导你。只需注意你的呼吸，不要试图改变它。这有助于与你的思绪保持一定的距离。
中文翻译
👩
Client
第 6 轮
Okay, I'm trying. It's a bit hard to focus, but I can feel a slight shift.
English
好的，我正在努力。有点难以集中注意力，但我能感觉到一点变化。
中文翻译
👨
Therapist
第 7 轮
That's perfectly normal, and even a slight shift is progress. Beyond mindfulness, we also discussed communication skills last time. How do you feel about practicing an 'I' statement when you feel overwhelmed?
English
这完全正常，即使是微小的转变也是进步。除了正念，我们上次也讨论了沟通技巧。当你感到不知所措时，你觉得练习使用“我”开头的陈述句怎么样？
中文翻译
👩
Client
第 8 轮
I think that could be really helpful. Sometimes I just shut down, and my family doesn't know what's going on. Saying 'I feel overwhelmed when X happens' sounds more constructive than just withdrawing.
English
我觉得那会很有帮助。有时我就是会封闭自己，我的家人不知道发生了什么。说“当X发生时我感到不知所措”听起来比仅仅退缩更有建设性。
中文翻译
👨
Therapist
第 9 轮
Exactly. It helps you express your needs without blaming others. For next week, I'd like you to try practicing both the breathing exercise for 5 minutes daily and attempt one 'I' statement with someone you trust. How does that sound for homework?
English
正是如此。它帮助你在不责怪他人的情况下表达你的需求。下周，我希望你每天尝试呼吸练习5分钟，并尝试与你信任的人使用一次“我”开头的陈述句。这个家庭作业听起来怎么样？
中文翻译
👩
Client
第 10 轮
That sounds manageable. I'll give it my best shot. Thank you, Dr. Lee. I feel a bit more hopeful already.
English
听起来可以做到。我会尽力而为。谢谢您，李医生。我已经感到有点希望了。
中文翻译
🎯
对话学习完成
结合右侧的词汇和句型解析，加深理解和记忆
重点词汇
overwhelm
压倒
To feel overwhelmed means to feel too much stress or too many problems at once, making it hard to think clearly. Use it like: 'I feel overwhelmed by work.'
中文解释
感到压倒意味着同时感受到太多的压力或太多的问题，使得难以清晰思考。使用方式如：'我被工作压倒了。'
coping strategies
应对策略
Coping strategies are practical ways to handle stress or difficult emotions. For example: 'Learning coping strategies helps manage anxiety.'
中文解释
应对策略是处理压力或困难情绪的实用方法。例如：'学习应对策略有助于管理焦虑。'
mindfulness
正念
Mindfulness is paying full attention to the present moment without judgment. It's a technique often used in therapy: 'Practice mindfulness to reduce stress.'
中文解释
正念是毫无判断地全神贯注于当下时刻。这是一种常用于治疗的技术：‘练习正念以减轻压力。'
grounding
接地
Grounding means focusing on the here and now to stay calm. Say: 'This exercise is good for grounding yourself during panic.'
中文解释
接地意味着专注于当下以保持平静。说：“这个练习有助于在恐慌时让自己接地。”
'I' statement
“我”陈述
An 'I' statement is a way to express feelings without blaming others, starting with 'I feel...'. Example: 'I feel upset when plans change.'
中文解释
“我”陈述是一种不责备他人的表达感受的方式，以“我觉得……”开头。例如：“计划改变时，我感到不安。”
constructive
建设性
Constructive means helpful and positive, building something good. Use it as: 'That was a constructive conversation.'
中文解释
“建设性”意为有帮助且积极，构建有益的事物。使用示例：'那是一次建设性的对话。'
withdrawing
退缩
Withdrawing means pulling away from people or situations, often due to stress. For instance: 'She is withdrawing from friends when upset.'
中文解释
退缩意味着远离人或情况，通常由于压力。例如：‘她生气时会退缩远离朋友。’
manageable
可管理的
Manageable means something that can be handled or controlled easily. Example: 'The task is manageable if you break it down.'
中文解释
Manageable 意为可以轻松处理或控制的事物。例如：“如果你将任务分解，它就是可管理的。”
重点句型
"I'd like to shift our focus towards developing some practical coping strategies."
"我想将我们的焦点转向开发一些实用的应对策略。"
重点句型
语法解析
This sentence uses 'shift our focus' to change the topic politely, and 'towards' shows direction. It's useful in conversations to guide discussions smoothly, like in meetings or therapy.
中文解析
这句话使用 'shift our focus' 来礼貌地改变话题，'towards' 表示方向。它在对话中很有用，可以顺利引导讨论，比如在会议或治疗中。
"That sounds great."
"那听起来很棒。"
重点句型
语法解析
A simple agreement phrase meaning you like the idea. It's common in everyday English to show positive response. Use it when someone suggests something helpful.
中文解析
一个简单的同意短语，意思是你喜欢这个想法。在日常英语中常用来说明积极回应。当某人建议一些有帮助的事情时使用它。
"I really need some concrete tools."
"我真的需要一些具体的工具。"
重点句型
语法解析
'Concrete' here means specific and real, not abstract. This expresses a need for practical help. Useful when asking for advice in personal or professional situations.
中文解析
“Concrete”在这里的意思是具体和真实的，而不是抽象的。这表达了对实际帮助的需求。在个人或职业情况下请求建议时很有用。
"Would you be open to trying a brief mindfulness exercise now?"
"您现在愿意尝试一个简短的正念练习吗？"
重点句型
语法解析
This is a polite question using 'would you be open to' to suggest something gently. The conditional 'would' makes it less direct. Great for offering options without pressure.
中文解析
这是一个礼貌的问题，使用 'would you be open to' 来温和地建议某事。条件式 'would' 使它不那么直接。非常适合在不施压的情况下提供选项。
"Just notice your breath without trying to change it."
"只需注意你的呼吸，而不要试图改变它。"
重点句型
语法解析
An imperative sentence giving instructions. 'Without trying to' shows avoidance. Useful for guiding exercises or advice, like in yoga or relaxation techniques.
中文解析
一个给出指示的祈使句。'Without trying to' 显示回避。适用于指导练习或建议，如瑜伽或放松技巧。
"How do you feel about practicing an 'I' statement when you feel overwhelmed?"
"当你感到不知所措时，练习使用“我”语句，你觉得怎么样？"
重点句型
语法解析
'How do you feel about' asks for opinions politely. It's a question pattern for suggestions. Helpful in therapy or conflicts to encourage communication.
中文解析
'How do you feel about' 是礼貌地询问意见。它是一种用于建议的问句模式。在治疗或冲突中，有助于鼓励沟通。
"Saying 'I feel overwhelmed when X happens' sounds more constructive than just withdrawing."
"说‘当X发生时，我感到不知所措’听起来比只是退缩更有建设性。"
重点句型
语法解析
This compares two actions with 'more... than' for preference. It explains benefits of communication. Use it to discuss better ways to handle emotions.
中文解析
这使用‘more... than’比较两种行动以表示偏好。它解释了沟通的好处。用它来讨论处理情绪的更好方法。
"That sounds manageable."
"那听起来可行。"
重点句型
语法解析
Meaning it's doable or not too hard. A positive response to suggestions. Common in planning, like agreeing to homework or tasks.
中文解析
意思是可做或不太难。对建议的积极回应。在规划中常见，比如同意作业或任务。