第1252课：社交节奏疗法（IPSRT）的运用

Duration:70 minutes

Topic Introduction:这节介绍社交节奏疗法的运用。稳定社交时间、睡眠、用餐和活动安排，可以帮助稳定情绪节律。它不是要求你机械生活，而是减少生活相位漂移带来的波动。今天理解一点就很好。不必急着改变全部。请把安全放在第一位。温柔观察比责备更有帮助。让照护从小处开始。

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现在，请把注意力轻轻放回自己身上。今天我们一起学习《社交节奏疗法（IPSRT）的运用》。我们会认识社交节奏疗法，理解稳定社交、睡眠、用餐和活动安排，如何帮助稳定情绪节律。如果你发现自己的情绪有时轻轻往上，有时又慢慢往下，请先不要把它解释成意志力差、性格不稳或不够努力。环性心境障碍的困难，常常不是突然失控，而是长期、细微、反复的高低变化：一段时间更有想法、更想社交、更容易承诺；另一段时间又变得疲惫、拖延、退缩，甚至怀疑自己。这些变化如果反复出现，就值得被温柔地观察和记录。请试着回看最近一周或一个月：睡眠是否规律，起床和入睡时间是否明显漂移，工作量是否忽高忽低，是否有过度计划、临时决定、社交过多，或者突然撤退、回避、难以启动。这些线索不是用来批评你的，而是帮助你更早照顾自己的信号。在练习中，可以先选择一个小锚点：固定起床时间、规律吃一餐、减少一个临时承诺、睡前少看一会儿手机，或者把今天的情绪用一到十分记录下来。如果情绪波动影响到睡眠、工作、关系，或出现危险行为、自伤想法，请及时联系现实中的专业支持。今天不需要改变全部，只要愿意看见一个规律、保护一个节律、完成一个温柔的小行动，就已经是在向稳定靠近。每一次愿意记录和求助，都是在为未来的自己铺一小段路。请允许自己慢慢来，稳定不是一夜之间完成的事。你可以把这段练习当作一次温柔的自我观察，而不是考试。若听到这里觉得疲惫，请先喝水，感受脚下的地面。每一次愿意记录和求助，都是在为未来的自己铺一小段路。请允许自己慢慢来，稳定不是一夜之间完成的事。你可以把这段练习当作一次温柔的自我观察，而不是考试。

AI Healing Q&A

AI疗愈答疑栏目用于支持你理解「社交节奏疗法（IPSRT）的运用」带来的困惑。你可以把近期的情绪曲线、冲动念头、疲惫感、社交变化和求助难处说出来。AI会用温和问题协助分辨风险、资源和当下需要；但不能替代医生、心理师或危机干预。若有自伤风险，请及时联系线下专业资源。答疑后请先做一件照顾身体的小事。请允许自己慢慢来，不急。

○ Music therapy guidance

音乐疗愈引导栏目可辅助社交节奏的稳定练习。请选择固定时间、固定类型的舒缓音乐，让它成为一天中可预期的安定点。聆听时回顾今天起床、进食、沟通和休息是否大致稳定，不需要苛责，只做温和观察。音乐帮助你把生活节奏听出来，也帮助身体慢慢记住规律带来的安全感。

🎵 第 1252 课：音频播放

What rings in my ears is not only music, but also understanding.

○Eastern and Western Healing Teas

○ 西方疗愈饮茶 · 迷迭香薄荷茶。介绍：迷迭香（Rosemary）和薄荷（Peppermint）都具有清凉提神的作用，能够刺激大脑、缓解头痛并提升集中力。迷迭香薄荷茶具有消除精神疲劳、放松神经的效果，适合在长时间工作后饮用，帮助清新思维，缓解焦虑和疲劳。用法：取迷迭香和薄荷各1勺，泡入热水中，浸泡5-10分钟。可根据口味加入蜂蜜或柠檬，增强饮品的口感。建议在白天饮用，帮助清爽心情，提升精神状态。

○ Healing Recipes

○ 日本食疗 · 苹果梅子凉菜（温和舒缓）

Click to view healing recipes

◉ 日本食疗 · 苹果梅子凉菜（温和舒缓）

I. Recommended Dietary Therapy and Reasons

Recommended dishes:Apple and plum salad (mild and soothing)

Recommended reasons:苹果梅子凉菜是一道清淡、柔和、容易完成的日本食疗料理，适合环性心境障碍课程中用于安定轻度情绪波动。它不强调重口味和强刺激，而是用清爽、低负担的食材帮助身体在高低切换中慢慢回到可承受的节奏。面对“社交节奏疗法（IPSRT）的运用”这一主题时，这份食养提醒你：情绪可以被观察，身体也值得被温柔照顾。

2. Recipe and Method

Recipe (1–2 servings):

苹果片
A little plum flesh
cucumber slices
Lemon juice
White sesame seeds
Perilla leaves

practice:

Wash the main ingredients thoroughly and cut them into slices, shreds, or chunks, or soak them in advance to make them easy to eat.
Prepare a light seasoning liquid or soup base, avoiding excessive sweetness, saltiness, or sourness, to keep the flavor mild.
Gently mix the ingredients in a bowl; there is no need to stir vigorously to preserve the original texture of the ingredients.
If refrigeration is required, simply let it stand for a short time; do not freeze it to avoid irritating the stomach and intestines.
Before eating, observe the color, smell, and temperature, and then slowly take the first bite.

3. Small rituals for body and mind

准备苹果梅子凉菜时，请先把食材分开放在盘中，观察颜色、形状和气味。这个过程可以帮助注意力从情绪波动、计划过多或低落迟缓中慢慢回到手边正在发生的事情。料理时不需要追求完美，只要让动作慢一点、呼吸长一点。吃第一口前，可以在心里提醒自己：我正在用一份简单的食物，温柔地支持今天的身体节律。

If you're in a good mood today, slow down your movements and reduce the number of steps; if you're in a bad mood, simplify your cooking to the easiest version possible. Food is not a task, but a gentle support for your mind and body.

4. Dietary Therapy Experience Record

Record the time of consumption, as well as the mood, energy, sleep, and stress levels at the time.
Observe changes in stomach burden, refreshment, satiety, and mood stability within 30–60 minutes after consumption.
If you are in a slightly elevated, irritable, overly planned, or depressed and procrastinating state that day, you can record whether this food helps you slow down, get back to your body, or regain a sense of control.

V. Instructional Videos (approximately 3–5 minutes)

Video Title:苹果梅子凉菜 · 清爽安定的日本食疗配方

6. Precautions

This recipe is for daily dietary reference only and is not a substitute for psychiatric, psychotherapy, or nutritional therapy.
If you have diabetes, kidney disease, food allergies, are required to follow a low-sodium diet, have gastrointestinal diseases, or are taking special medications, please prioritize following the advice of your healthcare provider and nutritionist.
Treatment for cyclothymic mood disorder should be based on professional evaluation. Do not adjust or stop medication on your own based on any dietary recommendations.
If you experience excessive shopping, continuous cooking, or reduced sleep during periods of heightened emotions, please prioritize simplifying your meals and put sleep and safety first.

hint:Please understand diet within the overall care plan: regular sleep, stable schedule, professional support, mood journaling, and necessary treatment remain important foundations for the long-term management of cyclothymia.

Light, stable, low-burden, and rhythmic support

○Mandala Healing

曼陀罗疗愈栏目可辅助社交节奏的稳定练习。请在一天中固定时段观看图案，感受重复纹路带来的规律感。观看时温柔回顾今天起床、进食、沟通和休息是否大致稳定，不需要责备，只做观察。图案的秩序像一个提醒：规律能保护情绪。结束后写下明天最想维持的一个生活节奏。

● AI Dynamic Geometric Vision Focus and Emotion Regulation Engine ●

AI Dynamic Geometric Vision Focus and Emotion Regulation Engine · v7.0.0

STRUCTURE: A Return to cover ✕

Currently using: AI Dynamic Geometric Vision Attention and Emotion Regulation Engine 7.0.0

Before we begin, I'd like to know how you feel right now.

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Please select all three questions.

The experience is over. Tell us how you feel now.

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Please select all three questions.

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AI Digital Mandala Static Focus Engine

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AI Digital Mandala Interactive Focus Engine

A–Z Free Selection · Layered Lines · 60 Color Fills

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Please select the option that best reflects your current feeling to compare the changes before and after this short experience.

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60-color closed area fillEach column represents a color scheme, from light to dark from top to bottom. Current color #FF5252

After the fluorescent line crawling is completed and stopped, first select a color, then click on the closed area in the graphic to fill in the color.