英文原文
The Adult ego state is suggested in many psychological theories as the state of psychological health. In the Adult ego state the person sees the world as it is in the here and now and the person is not reacting to the world as they did when they were a child. (i.e. not in the here and now but reacting in an archaic fashion). As a result many psychotherapies are designed to give the person more access to their Adult ego state. They aim to assist the person to get into their Adult ego state and to stay there. In these approaches awareness is seen as facilitating cure. The assumption is awareness is cure, and thus some fall down a bit on this assumption. The first and most obvious example is Freud and psychoanalysis. One of the main goals in psychoanalysis is to make unconscious material conscious. For instance through dream interpretation one can access the client’s unconscious. Once done the client can become aware of it (i.e. make it conscious ) and then they will be cured because they will understand the unconscious and can act in a conscious way (the Adult ego state). CBT is the same. You seek the irrational thoughts or thinking errors and once discovered the person then can think about them and then use certain strategies to nullify them so as to remain in a rational state of mind. With feelings in CBT one thinks about them. What lead up to me feeling this? What irrational thought is underlying the feeling? And so forth. Once discovered one can be in the Adult ego state and fix things and avoid such situations in the future. Classical TA is all about Adult awareness as well. One analyses games and scripts. Once understood one is more aware of them and thus can choose to stay out of games and so forth. Whilst there are some significant difficulties with the idea that Adult equals health or cure without a doubt the more one has access to their Adult ego state and can stay in their Adult ego state when under stress the more they are going to deal with difficult situations in a productive way. People can move out of their Adult ego state in two ways because there are only two other ego states. The Parent and the Child. If the person stops thinking in Adult and moves into the Child ego state that is called regression. The person regresses to an earlier state of being. They start to think and feel like they did when they were 7 years old. They will adopt their old problem solving styles from those early years which most often are not effective and lack logical problem solving. The person may also move out of their Adult ego state by moving into their Parent ego state. This is sometimes known as crystallisation, because the persons thinking and problem solving becomes crystalline and thus lacks any flexibility which the Adult ego state think has. For example, the person may say we drive this way to work because we always drive this way to work on a Monday. This is a Parent ego state solution to the problem of which way to drive to work. It has no flexibility. The Adult ego state solution is, “We drive this way to work today because the man on the radio said the other way has a traffic jam.” It is flexible depending on the current environmental conditions. In older age when one starts to loose the Adult ego state functions with a bit of dementia people will go either into regression or crystallisation. With crystallisation they can be quite infuriating to debate with because they will not be willing to see any new information or other ways of thinking. Of course some people will move out of Adult thinking much earlier in life and start problem solving with regressive or crystalline thinking. This can occur for many reasons and what is required is Adult ego state strengthening exercises. That is ways and means of strengthening the Adult ego state such that the person can maintain it better under stress. I will outline various ways of doing these over the next few days as I add to this post. But for starters one would usually begin with awareness of the ego states and that can be done with the “Parts Party” exercise. One gets three pieces of paper and writes Child, Adult, Parent on one of them each. They are placed on the floor. The therapist gets the client to stand on the piece of paper with Adult written on it. They are given something to talk about such as a person, a relationship, a difficulty they are currently having at work. Usually it is related to the reason why they came to therapy in the first place. When standing on the Adult ego state paper they can only say things from their Adult. If they start talking from their Parent or Child ego states the therapist brings this to their attention and they move to that bit of paper and speak from that ego state that they moved into. They move to the various bits of paper as the exercise goes on and are allowed to only speak from that ego state. This lets the client get some idea of what the various ego states are like and is allowed to begin to differentiate the three. They start to experience what it is like being in Adult, then Child and then Parent. They get a first hand experience of each ego state. In addition they may have thought they were being in Adult when in fact they were in Child or Parent. So this can be an ego state decontaminating exercise as well. It will also show the client and the therapist what ego states they are most comfortable with and know the best. If they move onto the Parent piece of paper and find it very difficult to say anything one knows they spend little of their time in that ego state. If they move to the Child ego state and speak freely they are comfortable in that ego state. After time as the client gets used to this exercise they can begin to correct self. If they are talking in Adult and feel self slip into Child then they can self correct which is the whole idea of Adult ego state strengthening. They begin to get an understanding of what it feels like to move out of Adult into the Parent or the Child and thus they can then self correct. Thus if they are in discussion with someone they can do the same and thus avoid communication difficulties. One can do this exercise with other ego states like, NP, CP, FC, RC, CC & A.
中文翻译
在许多心理学理论中，成人自我状态被认为是心理健康的状态。在成人自我状态中，人们以此时此地的方式看待世界，而不是像童年时那样对世界做出反应（即不是以此时此地的方式，而是以古老的方式反应）。因此，许多心理治疗旨在让人们更多地进入成人自我状态。它们的目标是帮助人们进入并保持在成人自我状态中。在这些方法中，意识被视为促进治愈的因素。假设是意识即治愈，因此有些人在这方面有些不足。第一个最明显的例子是弗洛伊德和精神分析。精神分析的主要目标之一是让无意识材料变得有意识。例如，通过梦的解释，可以触及来访者的无意识。一旦完成，来访者就能意识到它（即让它变得有意识），然后他们就会被治愈，因为他们将理解无意识，并能以有意识的方式行动（成人自我状态）。认知行为疗法也是如此。你寻找非理性思维或思维错误，一旦发现，人们就可以思考它们，然后使用某些策略来消除它们，以保持理性的心态。在认知行为疗法中，人们思考感受。是什么导致我有这种感觉？感受背后是什么非理性思维？等等。一旦发现，人们就可以处于成人自我状态，修复问题，并避免未来出现类似情况。经典沟通分析也关注成人意识。人们分析游戏和脚本。一旦理解，人们就更意识到它们，从而可以选择避开游戏等。尽管成人等于健康或治愈这一想法存在一些显著困难，但毫无疑问，一个人越能进入成人自我状态并在压力下保持成人自我状态，他们就越能以富有成效的方式处理困难情况。人们可以通过两种方式离开成人自我状态，因为只有另外两种自我状态。父母自我状态和儿童自我状态。如果一个人停止以成人方式思考，进入儿童自我状态，这被称为退行。这个人退行到更早的存在状态。他们开始像7岁时那样思考和感受。他们将采用早年那些通常无效且缺乏逻辑问题解决的旧问题解决方式。人们也可能通过进入父母自我状态离开成人自我状态。这有时被称为僵化，因为人的思维和问题解决变得僵化，从而缺乏成人自我状态思维所具有的灵活性。例如，一个人可能会说我们这样开车上班是因为我们周一总是这样开车上班。这是父母自我状态对如何开车上班问题的解决方案。它没有灵活性。成人自我状态的解决方案是，“我们今天这样开车上班是因为收音机里的人说另一条路堵车了。”它根据当前环境条件灵活调整。在老年时，当人们开始因轻度痴呆而失去成人自我状态功能时，他们会进入退行或僵化。僵化状态下，与他们辩论可能非常令人恼火，因为他们不愿意看到任何新信息或其他思维方式。当然，有些人在生活中更早地离开成人思维，开始以退行或僵化思维解决问题。这可能由多种原因引起，需要的是成人自我状态强化练习。即加强成人自我状态的方法和手段，使人在压力下能更好地保持它。我将在未来几天概述各种方法，作为本文的补充。但作为开始，通常从自我状态的意识开始，这可以通过“部分派对”练习完成。一个人拿三张纸，分别写上儿童、成人、父母。它们放在地板上。治疗师让来访者站在写有“成人”的纸上。他们被给予一些话题，比如一个人、一段关系、他们目前在工作中遇到的困难。通常这与他们最初寻求治疗的原因相关。站在成人自我状态纸上时，他们只能从成人自我状态说话。如果他们开始从父母或儿童自我状态说话，治疗师会提醒他们，他们移动到那张纸上，从他们进入的自我状态说话。随着练习进行，他们移动到不同的纸上，只允许从那个自我状态说话。这让来访者了解各种自我状态是什么样子，并开始区分三者。他们开始体验处于成人、然后儿童、然后父母自我状态的感觉。他们获得每个自我状态的第一手经验。此外，他们可能以为自己处于成人自我状态，但实际上处于儿童或父母自我状态。因此，这也可以是一个自我状态去污染练习。它还会向来访者和治疗师展示他们最舒适和最了解的自我状态。如果他们移动到父母纸上，发现很难说什么，就知道他们很少处于那个自我状态。如果他们移动到儿童自我状态并自由说话，他们在那自我状态中很舒适。随着时间的推移，当来访者习惯这个练习后，他们可以开始自我纠正。如果他们以成人方式说话，感觉自己滑入儿童自我状态，他们可以自我纠正，这正是成人自我状态强化的核心理念。他们开始理解从成人进入父母或儿童自我状态的感觉，从而可以自我纠正。因此，如果他们在与某人讨论时，可以做同样的事情，从而避免沟通困难。这个练习也可以用于其他自我状态，如NP、CP、FC、RC、CC和A。
文章概要
本文探讨了成人自我状态在心理健康和问题解决中的核心作用。文章指出，成人自我状态代表理性、此时此地的思维，是许多心理治疗（如精神分析、认知行为疗法和经典沟通分析）的目标，旨在增强个体进入和保持该状态的能力。人们可能通过退行（进入儿童自我状态）或僵化（进入父母自我状态）离开成人自我状态，导致无效的问题解决方式。文章强调成人自我状态强化练习的重要性，并介绍了“部分派对”练习作为增强意识、区分自我状态和提升问题解决灵活性的实用方法。
高德明老师的评价
用12岁初中生可以听懂的语音来重复翻译的内容——想象一下，你的大脑里有三个小房间，一个叫“成人房间”，一个叫“父母房间”，一个叫“儿童房间”。在“成人房间”里，你会像科学家一样思考，根据现在的事实做决定，比如听到收音机说堵车就换条路走。在“儿童房间”里，你可能像小时候那样哭闹或耍脾气，解决问题时只用旧方法。在“父母房间”里，你可能总是说“必须这样”，像机器人一样固执。文章告诉我们，多待在“成人房间”能让我们更聪明地解决问题，而“部分派对”游戏能帮我们练习识别这些房间，让自己更灵活。
TA沟通分析心理学理论评价——从沟通分析心理学视角看，本文精准阐述了成人自我状态作为理性、客观思维核心的理论基础。文章将成人自我状态定位为心理健康的关键，这与沟通分析中强调“此时此地”意识和自主性的原则高度一致。通过对比退行（儿童自我状态）和僵化（父母自我状态），文章生动展示了自我状态污染如何削弱问题解决能力，强化了沟通分析中自我状态诊断的重要性。“部分派对”练习作为去污染和强化技术，完美体现了沟通分析实践中的体验式学习，促进自我状态整合和成人功能提升。
在实践上可以应用的领域和可以解决人们的十个问题——在实践上，成人自我状态强化可广泛应用于心理咨询、教育辅导、职场培训和人际关系改善等领域。它可以解决人们的十个问题，包括情绪管理困难、沟通冲突频发、决策犹豫不决、压力应对失效、思维僵化固执、亲子关系紧张、团队协作障碍、自我认知模糊、目标达成受阻和生活适应挑战。通过练习，人们能更稳定地保持成人自我状态，提升问题解决的效率和生活的整体满意度。