作品简介

　　心理咨询前的最后一次自助尝试。

　　艾瑞克森入室弟子，英国国民心理治疗师比尔·奥汉隆经典之作，畅销全球百万册，被译为17种文字，奥普拉4次推荐。20周年纪念版。

　　只做你力所能及的、能产生不同结果的最小改变，解决之道，从推倒问题的第一张骨牌开始。

　　抑郁、焦虑、社交恐惧、上瘾、进食障碍、失眠、亲密关系问题、性问题、肥胖、长期低落、消极、坏脾气、争吵，甚至打鼾、花粉过敏……你一直想去看心理医生，但最后只能自己扛着。

　　其实任何看似错综复杂的“大问题”，都能从一个小小的改变破局。

　　这是一套帮助普通人自我脱困的思维和行为方法。它以解决问题为最终目的——用易如反掌的行动，针对问题发生的条件，一次只改变一点点，逐渐松动问题，最终如蝴蝶效应般迎来改变。

　　你可以：

　　改变任何一个可以改变的环节

　　把新行为和固定模式关联起来

　　用故意为之反而失败的手段达到目的

　　找出事情转机时你的行为，刻意加在现有的困境里

　　你可以：

　　把感受和行为分离，接受前者，执行后者

　　接纳他人的自我，而批评他的行为

　　设想一个理想未来，倒推当下的行动

　　利用了结仪式走出过去的创伤阴影

　　……

　　4个主题，10个行动方向，33条行动建议，90余个真实故事，

　　教你打开思路，用自己的方式，解决自己的难题。

　　这个方法有效，灵活，完全取决于你能做什么、想做什么，

　　你将积累出独属自己的方法，随着使用而完善，成为你解决问题、调整状态的独特技巧。

　　如果你：

　　被“长期问题”困扰、卡在其中不知道怎么解决

　　不喜欢目前的生活，希望改变状态

　　希望掌握解决与改变的技能，应对生活难题

　　用更开阔的理念和方式生活，人生更愉快，活出更多可能性

　　这本书就是为你而写。

　　比尔·奥汉隆，是一名心理和家庭治疗师，“解决导向式疗法”的创立缘起于他的个人经历。

　　1971年，由于长期抑郁，他决定寻找解决苦闷的办法，却发现大量阅读心理书籍，只会暴露自己的更多问题。于是他改变了方向，不去分析原因，而是直接解决问题——改变问题发生的条件，哪怕只是一个小环节。

　　他成功了，并且在多年的临床心理治疗中提炼出系统的方法，公开发表文章60多篇，写了30多本书，作品被翻译成17种语言出版，在世界范围内公开演讲2500余场，被新英格兰教育组织评选为“最突出的精神卫生领域教育者”。

Introduction of works

One last attempt at self-help before counseling.

The classic work of Bill O 'Hanlon, a British national psychotherapist, has sold millions of copies worldwide, has been translated into 17 languages, and has been recommended by Oprah 4 times. The 20th anniversary edition.

Make only the smallest changes you can that will make a difference. The solution starts with knocking down the first domino.

Depression, anxiety, social phobia, addiction, eating disorders, insomnia, intimacy problems, sexual problems, obesity, chronic depression, negativity, bad temper, fighting, even snoring, pollen allergies... You keep trying to see a therapist, but you end up on your own.

In fact, any seemingly complicated "big problem" can be broken from a small change.

It's a way of thinking and behaving that helps ordinary people get out of their own way. It is to solve the problem as the ultimate goal - with easy actions, in response to the conditions of the problem, change only a little at a time, gradually loosen the problem, and eventually usher in change like a butterfly effect.

You can:

Change anything that can be changed

Associating new behaviors with established patterns

To achieve an end by means which are intended to fail

Find out what you do when things turn around and deliberately add to the current situation

You can:

Separate feelings from actions, accept the former and act on the latter

Accept others for who they are and criticize their actions

Imagine an ideal future and reverse your current actions

Use closure rituals to move past trauma

...

4 themes, 10 action directions, 33 action suggestions, more than 90 true stories,

Teach you to open your mind and solve your own problems in your own way.

It's effective, it's flexible, it's all about what you can do and what you want to do,

You will accumulate your own unique method, which will improve as you use it, becoming your unique technique for solving problems and adjusting situations.

If you:

Stuck in a "long-term problem" that you don't know how to solve

Don't like the current life, want to change the status

I hope to master the skills of solving and changing problems in life

With a more open idea and way of life, life is more enjoyable and more possible

This book is for you.

Bill O 'Hanlon, a psychotherapist and family therapist, started solution-oriented therapy from his own personal experience.

In 1971, due to chronic depression, he decided to find a solution to his depression, but found that reading a lot of psychological books only revealed more of his problems. So he changed direction, not to analyze the causes, but directly to solve the problem - to change the conditions of the problem, even if only a small link.

He succeeded, and in his years of clinical psychotherapy he refined a systematic approach, published more than 60 articles, wrote more than 30 books, his works have been translated into 17 languages, gave more than 2,500 public lectures worldwide, and was named "the most outstanding mental health educator" by the New England Education Organization.