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，人们能够如实地看待当下世界，而不是像童年时那样对世界做出反应（即不是基于当下，而是以过时的方式反应）。因此，许多心理疗法旨在帮助人们更多地进入成人自我状态。这些疗法旨在协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，但这一假设有时会有些不足。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，通过梦的解析，可以触及来访者的无意识。一旦完成，来访者就能意识到它（即变得有意识），然后他们将被治愈，因为他们将理解无意识，并能以有意识的方式行动（即成人自我状态）。认知行为疗法也是如此。人们寻找非理性思维或思维错误，一旦发现，就可以思考它们，并使用特定策略来消除它们，以保持理性心态。在认知行为疗法中，人们会思考情绪。是什么导致我有这种感觉？情绪背后隐藏着什么非理性思维？等等。一旦发现，人们就可以处于成人自我状态，解决问题并避免未来类似情况。经典沟通分析心理学也关注成人意识。人们分析游戏和脚本。一旦理解，就能更清楚地意识到它们，从而选择避开游戏等。尽管“成人等于健康或治愈”这一观点存在一些显著困难，但毫无疑问，一个人越能进入成人自我状态，并在压力下保持其中，就越能以富有成效的方式处理困难情境。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。人们退回到早期的存在状态。他们开始像7岁时那样思考和感受。他们会采用早年那些通常无效且缺乏逻辑的问题解决方式。人们也可能通过进入父母自我状态而离开成人自我状态。这有时被称为僵化，因为人们的思维和问题解决变得僵化，缺乏成人自我状态所具有的灵活性。例如，一个人可能会说“我们周一总是这样开车上班，所以今天也这样开”。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，因为广播里说另一条路堵车了”。它根据当前环境条件灵活调整。在老年时，当人们因轻度痴呆开始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，与他们辩论可能令人恼火，因为他们不愿意接受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，开始使用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。即强化成人自我状态的方法和手段，使人们在压力下能更好地保持它。我将在接下来的几天里概述各种方法，作为本文的补充。但作为开始，通常从自我状态意识开始，这可以通过“部分派对”练习来实现。人们拿三张纸，分别写上儿童、成人、父母。将它们放在地板上。治疗师让来访者站在写有“成人”的纸上。他们被给予一个话题，如一个人、一段关系或当前工作中的困难。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，他们只能从成人角度说话。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，并从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，只允许从该自我状态说话。这让来访者了解各种自我状态是什么样的，并开始区分三者。他们开始体验处于成人、儿童和父母自我状态的感觉。他们获得每种自我状态的第一手经验。此外，他们可能以为自己处于成人状态，但实际上处于儿童或父母状态。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，发现很难说出任何话，就知道他们很少处于那种自我状态。如果他们移动到儿童自我状态并自由说话，说明他们在那种自我状态中感到舒适。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。如果他们在成人状态下说话，感到自己滑入儿童状态，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状态移动到父母或儿童状态的感觉，从而能够自我纠正。因此，如果他们在与他人讨论时，也可以这样做，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
本文基于关键词“成人自我状态与压力管理中的理性思考”，探讨了成人自我状态在心理健康中的核心作用。文章指出，成人自我状态使人能够基于当下现实进行理性思考和反应，而非像童年时那样以过时方式应对。许多心理疗法，如精神分析、认知行为疗法和经典沟通分析心理学，都旨在增强人们进入和保持成人自我状态的能力，以促进治愈和有效问题解决。文章解释了人们可能通过退行（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，导致非理性思维和缺乏灵活性。在压力下，保持成人自我状态有助于以富有成效的方式处理困难情境。文章还介绍了“部分派对”练习作为强化成人自我状态的方法，通过区分和体验不同自我状态，帮助人们提高自我意识并自我纠正，从而在沟通和压力管理中实现更理性的思考。
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“儿童房间”，一个叫“父母房间”。当你待在“成人房间”时，你会像科学家一样冷静思考，看看现在发生了什么，然后做出聪明的决定。比如，如果广播说某条路堵车了，你会选择另一条路，而不是因为“周一总是这样走”就固执己见。但有时候，压力大了，你可能会不小心跑到“儿童房间”，像小孩子一样哭闹或耍脾气，或者跑到“父母房间”，像老爷爷老奶奶一样坚持老办法不肯变通。这篇文章教我们怎么多待在“成人房间”，这样遇到困难时就能更冷静、更灵活地解决问题，比如通过一个有趣的“纸上游戏”来练习区分这三个房间，让自己变得更厉害。
TA沟通分析心理学理论评价——从沟通分析心理学理论视角看，本文精准阐述了成人自我状态作为理性、现实导向的自我状态，在个体心理健康和适应中的核心地位。文章强调了成人自我状态与儿童自我状态（涉及情感反应和早期模式）及父母自我状态（涉及内化规则和僵化思维）的区分，这符合沟通分析心理学中自我状态三元模型的基本框架。文中提到的“退行”和“僵化”概念，生动描述了在压力下个体可能偏离成人自我状态的现象，突显了自我状态污染和排除的理论要点。此外，“部分派对”练习作为干预手段，体现了沟通分析心理学通过增强自我状态觉察和分化来促进个体自主性和适应性的实践智慧，这与该理论强调意识提升和选择自由的核心原则高度一致。整体而言，本文成功地将沟通分析心理学理论应用于压力管理和理性思考的语境中，展示了该理论在解释和干预人类行为方面的实用价值。
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多个领域，如心理咨询、教育培训、职场管理和个人发展。基于沟通分析心理学理论，它可以解决人们的十个问题，包括1. 在压力下情绪失控，无法保持冷静思考；2. 沟通中容易陷入争吵或误解，缺乏有效对话；3. 做决策时受过去经验或他人影响，难以基于现实判断；4. 面对变化时抗拒新信息，坚持旧有模式；5. 在关系中重复不健康模式，如过度依赖或控制；6. 工作或学习中效率低下，因非理性思维分散注意力；7. 自我认知模糊，不清楚自己的思维和情绪来源；8. 应对冲突时采取逃避或攻击方式，而非建设性解决；9. 在团队合作中难以协调不同观点，导致合作障碍；10. 个人成长停滞，因僵化思维限制潜能发展。通过强化成人自我状态，个体能更好地在这些情境中实现理性应对和积极改变。