現在的你是否在情緒內耗，那些在腦海中不受控制地回放的對話，那些對他人反應的反復揣測，像一臺無法關閉的收音機，在深夜里消耗著我們寶貴的精力和快樂。這種情緒內耗，本質上是一場發生在內心的“無聲戰爭”。

你向領導匯報了一個棘手的難題。領導聽罷，只是若有所思地說“我知道了”，便匆匆離開了。整個下午，你的內心上演了無數劇情：“他那么冷漠，是不是對我不滿？”“這個‘知道了’是表示同意，還是不耐煩？”“我是不是該再發條微信解釋一下？”還是問清楚他的意思，如果又問他會煩我嗎？一個模糊的音節，成了一整夜焦慮的源頭。

還有同事你和她巧遇不知不覺聊了很多部門的事，不例外牽扯到別人，然而回去后，五分鐘，十分鐘，一小時過去了，你開始反復回憶“是不是說錯話，說的話有歧義嗎？”“是不是得罪了誰？”“她會不會在另一個人面前添油加醋議論我？”原本輕松的一件小事，變成了自我反復思考加懷疑的導火索。

還有如果你的手機剛剛收到通知，說你的文章獲獎了。你按指引操作了每一步，確認無誤。然而，進去卻顯示活動已經下線。你陷入巨大的困惑：“系統錯誤？還是我其實沒中獎？”“還是有人騙了我？”你百思不得其解，不僅與獎項失之交臂，更搭進去了接下來幾天平靜的心情。別人拿列獎，而你明明有通知卻沒拿到獎

你用自己的思維，對自己發動了一場“完美”的襲擊。 這就是內耗，而這時候就該拒絕內耗，不要把自己變成麻木的人，而是http://m.jushangyingshi.com/mnews/64289.shtml
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http://m.yinzhian.cn/mnews/18618.shtml要成為清醒而強大的觀察者，把思緒按下“暫停鍵”。

當腦海中的“回放”開始時，不妨有意識地問自己三個問題：一.我擔心的這件事，有確鑿的證據嗎？” （比如，領導的表情、同事的言語。）二. “最壞的結果是什么？它發生的可能性有多大？” （通常，最壞情況發生的概率極低。）三.“即使最壞的情況發生，我能應對嗎？” （你會發現，你幾乎總能找到應對方法。） 這個練習能幫你從情緒的漩渦中跳出來，重新審視自已。再也可以行為干預——用行動切斷循環思維停不下來。