The internal friction effect refers to the negative effect of the unnecessary consumption of human and material resources caused by incoordination or contradiction in society or departments in group psychology. This effect often occurs in groups.
內耗效應是指在群體心理中 ， 由于社會或部門因不協調或矛盾造成的人力、物力等方面無謂的消耗而產生的負效應現象 。 這種效應經常發生在群體中 。
We individuals also have internal friction: self-spiritual internal friction, which is mostly caused by people’s non-acceptance, entanglement, and criticism of oneself, which leads to the consumption of one’s own mind and body due to self-cause, which is a kind of personal injury.
我們個人也有內耗：自我精神內耗 ， 主要是由于人們對自己的不接受、糾結和自我批評 ， 導致自己的身心因自我原因而消耗 ， 這是一種人身傷害 。
【in|總是心累焦慮，有多少人被“精神內耗”拖垮？到底該如何自救？】Over time, the efficiency of work and study becomes extremely low, and what's more, anxiety can range from anxiety to depression in severe cases!
隨著時間的推移 ， 工作和學習的效率變得極低 ， 而且在嚴重的情況下 ， 焦慮會轉變為抑郁！
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01
People with severe internal friction
have the following special characteristics:
內耗嚴重的人有以下特點
Many times they do not do anything, but they feel too tired.
很多時候什么都不做 ， 他們也覺得太累了 。
did not do well, and would continue to reflect and condemn myself after the fact, feeling that I was a failure.
表現不好 ， 事后會繼續反省和譴責自己 ， 覺得自己是個失敗者 。
Because of fear of failure, many things are not done until the last minute. In the end, it fell into a cycle of procrastination-self-blame-procrastination.
由于害怕失敗 ， 很多事情拖到最后一刻才完成 。 最后陷入了拖延——自責——拖延的循環 。
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02
How can we change the
state of mental internal friction?
我們怎樣才能改變精神內耗的狀態？
Meditation practice
冥想練習
Give yourself 15 minutes every day after getting up to do meditation practice, meditation helps the training of concentration. When meditation, people sit quietly and pay attention Focus on your breathing. Studies have found that training the meditation for three months in this way will greatly improve the brain's ability to allocate attention.
每天起床后給自己15分鐘做冥想練習 ， 冥想有助于訓練集中力 。 冥想時 ， 人們安靜地坐著 ， 注意力集中在呼吸上 。 研究發現 ， 以這種方式進行三個月的冥想訓練將極大地提高大腦分配注意力的能力 。
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Reading habits
閱讀習慣
Make a reading plan for yourself every week, and gradually develop the habit of reading. You can choose some books aimed at improving your shortcomings, and relax your work pressure by reading books , Reduce the frequency of swiping your phone, because those short videos that are not nutritiousonly give you short-term happiness.
每周為自己制定一個閱讀計劃 ， 并逐漸養成閱讀習慣 。 你可以選擇一些旨在改善缺點的書 ， 通過讀書來緩解工作壓力 ， 減少刷手機的頻率 ， 因為那些沒有營養的短視頻只會給你帶來短暫的快樂 。
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