你有沒(méi)有過(guò)這樣的經(jīng)歷？朋友圈發(fā)出半小時(shí)，你每隔兩分鐘就刷新一次，可新提醒依然是0。你不斷回看，一種焦躁感悄然蔓延。

隨著社交媒體深入日常生活，網(wǎng)絡(luò)社交催生了一種“新型”社交焦慮。近日，相關(guān)話題登上熱搜引發(fā)廣泛熱議。

As social media becomes increasingly integrated into daily life, online interactions have given rise to a new form of social anxiety.

網(wǎng)絡(luò)社交的焦慮情緒

據(jù)荔枝新聞報(bào)道，江蘇淮安35歲的小張因社交焦慮被診斷為抑郁癥。

According to Litchi news, 35-year-old Zhang from Huai'an, Jiangsu province, was diagnosed with depression caused by social anxiety.

小張每天下班后都會(huì)反復(fù)回想白天發(fā)生的事情，對(duì)他人的眼神和回復(fù)過(guò)度敏感，導(dǎo)致焦慮不安、頭暈出汗等不適癥狀，嚴(yán)重影響工作和生活。

He would repeatedly reflect on his daytime interactions each day after work and was excessively sensitive to others' glances and replies, triggering symptoms such as anxiety, dizziness, and sweating, which severely impaired both his career and daily life.

淮安市第三人民醫(yī)院心身疾病科住院醫(yī)師王鑫透露：“如果小張給別人發(fā)消息，但沒(méi)有得到及時(shí)回復(fù)，就會(huì)很焦慮，若很少有人回應(yīng)或者點(diǎn)贊，他會(huì)覺(jué)得（別人）是不是對(duì)他有一些意見(jiàn)?！?/p>

According to Wang Xin, a resident doctor at the Department of Psychosomatic Medicine, Huai'an No 3 People's Hospital, Zhang became anxious when his messages weren't promptly answered. He also tended to interpret a lack of likes or replies as personal criticism.

醫(yī)生發(fā)現(xiàn)，小張的高敏感性格與家庭教育密切相關(guān)。其父母管教嚴(yán)格，情感支持少，使他渴望獲得肯定，對(duì)他人評(píng)價(jià)高度敏感。

Wang noted that Zhang's high sensitivity is closely linked to his family's education. Growing up with strict parental discipline and little emotional support, Zhang developed a deep-seated need for validation, making him extremely sensitive to others' opinions.

醫(yī)生建議，高敏感人群應(yīng)正確看待問(wèn)題，接受自身敏感特質(zhì)，減少自我否定，專(zhuān)注于自身事業(yè)。目前，小張經(jīng)過(guò)治療已逐漸好轉(zhuǎn)。

The doctor recommended that highly sensitive people should embrace their sensitive traits and reduce self-criticism, focusing on their careers. Zhang has shown improvement with treatment.

中青報(bào)·中青網(wǎng)記者搜索發(fā)現(xiàn)，不少網(wǎng)友都存在類(lèi)似的焦慮情緒，并在社交平臺(tái)上發(fā)帖尋求幫助。

還有網(wǎng)友給出建議：

應(yīng)對(duì)社交焦慮的小貼士

另?yè)?jù)“京師心理大學(xué)堂”微信公眾號(hào)一篇關(guān)于“社交焦慮”的文章解讀，這些情境令人如此窒息，是因?yàn)?strong>線上溝通帶來(lái)高效和便捷的同時(shí)，也讓我們對(duì)秒回信息、獲得關(guān)注和認(rèn)同感有了更高的期待，但這種期待沒(méi)有辦法總是得到滿(mǎn)足。

這種線上社交焦慮和線下社交焦慮的本質(zhì)都是一樣的，即對(duì)他人評(píng)價(jià)的過(guò)度在意，無(wú)人點(diǎn)贊和已讀不回都是他人對(duì)我們負(fù)面評(píng)價(jià)的誘發(fā)線索。

The faculty of psychology at Beijing Normal University analyzes that online communication, despite its efficiency and convenience, raises expectations for instant replies and validation, which are often unmet. The core of both online and offline anxiety is an overreliance on others' approval. Consequently, a lack of likes or unanswered messages can be perceived as a negative judgment.

“高敏感人群”一般有什么特征？

心理學(xué)家調(diào)查發(fā)現(xiàn)，在這個(gè)世界上，高度敏感的人高達(dá)15%-20%。當(dāng)經(jīng)歷一定的刺激事件時(shí)，內(nèi)心深處就會(huì)出現(xiàn)激烈的情感反應(yīng)。我們誤以為這便是緊張、敏感，為此感到羞愧。

高敏感是天生的，它不是什么缺陷，它只是一種氣質(zhì)或人格特質(zhì)。從一出生，就擁有一種特殊的神經(jīng)系統(tǒng)，可以更深入地感知、處理內(nèi)部與外部的信息，并且擁有更強(qiáng)大的洞察力與覺(jué)察能力。

High sensitivity is not a flaw, but an innate personality trait found in roughly 20 percent of the global population. With a special nervous system, these individuals perceive and process both external and internal information more deeply. This leads to stronger emotional reactions but also grants them greater insight and perceptiveness.

那我們?cè)撊绾巫柚咕駜?nèi)耗呢？

首先，我們先停止自我否定。正視自己，接納自己，欣賞自己。

其次，可以讓自己的內(nèi)心穿一層罩子，嘗試將所有的流言蜚語(yǔ)都擋在外面，自己不被外界的刺激所影響。

第三，經(jīng)常給自己一些正性信念，鼓勵(lì)自己可以做得很好。

To stop mental exhaustion, the first step is to cease self-criticism and practice self-acceptance. It is also crucial to build a mental filter to shield yourself from external gossip and stimuli. What's more, offer yourself positive beliefs and encouragement.

怎樣做到“情緒穩(wěn)定”？

每個(gè)人的情緒，都是會(huì)有波動(dòng)的，首先我們要接納情緒的波動(dòng)性。當(dāng)我們察覺(jué)到自己存在負(fù)性情緒，可以自我引導(dǎo)一下：

① 暢所欲言，不要悶在心里。

② 暫停鍵。當(dāng)事情不順利時(shí)，不妨避開(kāi)一下，改變一下生活環(huán)境，可能會(huì)使精神得到松弛。如果要辦的事情較多，應(yīng)先做最迫切的事，把全部精力投入其中，一次只做一件，把其余的事暫時(shí)擱在一邊。

③ 自我獲得能量感。進(jìn)行體育鍛煉，做一些自己感興趣或者讓自己身心愉悅的事情，也是消除心中憂(yōu)郁的好方法。體育活動(dòng)一方面可使注意力集中到活動(dòng)中去，轉(zhuǎn)移和減輕原來(lái)的精神壓力和消極情緒；另一方面還可以加速血液循環(huán)，加深肺部呼吸，使緊張情緒得到松弛。做身心愉悅的事情能讓自己獲得快感，促進(jìn)多巴胺的分泌。

Accepting the natural fluctuations of emotions is a significant first step toward emotional stability. When facing negative feelings, it is advised to express them instead of suppression. Experts also recommend pausing during overwhelming moments through a change of environment and a reorientation towards priorities. Furthermore, physical activity or personal interests are highly effective ways to alleviate pressure.

你有社交焦慮嗎？評(píng)論區(qū)聊聊你的感受吧。

編輯：左卓
實(shí)習(xí)生：楊琳

來(lái)源：中國(guó)青年報(bào) 荔枝新聞 京師心理大學(xué)堂 成都市第四人民醫(yī)院服務(wù)號(hào)

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