第1233课：人际敏感度的增减模式

Duration:70 minutes

Topic Introduction:这节帮助你观察人际敏感度的增减模式。高涨期可能外向扩张，低落期又想退回去。学习去中心化观察，可以减少“别人怎么看我”的压力，也让关系更柔和。请允许自己慢慢学习。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。

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第1233课：人际敏感度的增减模式

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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《人际敏感度的增减模式》。我们会观察人际敏感度的变化：高涨时外向扩张，低落时社交撤退，并学习更温柔地看待关系中的反应。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。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。若听到这里觉得疲惫，请先喝水，感受脚下的地面。

AI Healing Q&A

AI疗愈答疑栏目用于陪你把「人际敏感度的增减模式」中的疑问慢慢说清楚。互动时可描述最近情绪、睡眠、能量、行为变化和最担心的后果。AI会温和整理线索，帮助你找到一个可执行的小步骤；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。答疑后请记下一句发现和一个今日能完成的小照护动作。慢慢来。

○ Music therapy guidance

音乐疗愈引导栏目适合在人际互动后情绪被牵动时使用。请选择柔和、宽缓、让身体感觉不被催促的音乐，把注意力从对方反应慢慢带回自己。聆听时观察胸口、胃部和喉咙是否紧绷，允许委屈或不安先被看见。若想反复猜测别人想法，请先听完一段音乐，再决定是否需要沟通或休息。

🎵 第 1233 课：音频播放

Let a melody express your unspeakable feelings.

○Eastern and Western Healing Teas

○ 东方疗愈饮茶 · 龙眼红枣茶。介绍：龙眼和红枣被认为具有补气血、安神的作用。龙眼能帮助改善因焦虑引起的失眠，红枣则有助于增强体力，提升免疫力。此茶可以帮助缓解因抑郁引起的情绪低落和体力不足，恢复身体和心理的健康。用法：将10颗红枣和5颗龙眼放入热水中煮沸20分钟，饮用时可加入蜂蜜。每天饮用1次，帮助恢复体力，舒缓情绪，提升心情。

○ Healing Recipes

○ 古罗马食养 · 橄榄油草本炖蔬菜（Herb Braised Veggies）

Click to view healing recipes

◉ 古罗马食养 · 橄榄油草本炖蔬菜（Herb Braised Veggies）

I. Recommended Dietary Therapy and Reasons

Recommended dishes:橄榄油草本炖蔬菜（Herb Braised Veggies）

Recommended reasons:橄榄油草本炖蔬菜以粗粮、橄榄油、香草、豆类、蔬菜或温和蛋白为基础，适合环性心境障碍课程中作为日常节律支持。环性心境障碍常表现为轻度高涨与轻度低落反复切换，饮食不必追求刺激或复杂，而应帮助身体获得稳定、清爽、可持续的能量。面对“人际敏感度的增减模式”这一主题时，这份料理提醒你：稳定不是压住所有情绪，而是让身体先有一个温和的落点。

2. Recipe and Method

Recipe (1–2 servings):

carrot
celery
onion
pumpkin
olive oil
thyme
Vegetable broth
Black pepper

practice:

Wash and prepare the ingredients. Harder root vegetables, beans, or grains can be pre-processed to ensure even cooking.
Add water, broth, tea, or other specified liquid to a pot, and first add the ingredients that require longer cooking time.
Simmer over medium-low heat until tender, stirring gently as needed to avoid over-boiling.
Finally, add herbs, sesame seeds, lemon, or a small amount of seasoning to keep it light and layered.
After turning off the heat, let it sit for 3–5 minutes to allow the temperature to drop slightly before slowly consuming or drinking it.

3. Small rituals for body and mind

准备橄榄油草本炖蔬菜时，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:橄榄油草本炖蔬菜 · 稳定节律的古罗马食养配方

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.

Rhythmic support, gentle satiety, low burden

○Mandala Healing

曼陀罗疗愈栏目适合在人际互动后情绪被牵动时使用。请把目光放在对称图案上，感受它们如何在边界中保持平衡。你可以一边观看，一边留意胸口、喉咙和胃部的紧张。不要急着猜测别人想法，先把自己带回身体。若委屈或不安出现，请允许它被看见。结束后写下一个真正需要表达的感受。

● 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.

There is no standard answer; just choose the one that best reflects how you feel right now.

Are you feeling nervous right now?

Do you feel calm now?

Do you feel able to concentrate right now?

Please select all three questions.

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

There is still no standard answer; just choose the one that best reflects how you feel right now.

Are you feeling nervous right now?

Do you feel calm now?

Do you feel able to concentrate right now?

Please select all three questions.

Please select the A–Z graph to begin fluorescence climbing.

60-color closed area fill Each column represents a color scheme, from light to dark from top to bottom, with the last row featuring the darkest colors. 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.

AI Digital Mandala Static Focus Engine

AZ Image Coloring · 60 Colors

AI Digital Mandala Interactive Focus Engine

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

A–Z Original Image Mode: Center → Middle Layer → Outer Layer Fluorescent OutliningClose ✕

Please select one mandala (A–Z) first.

Please click the A–Z buttons above before starting the fluorescent tracing.

Preparing: Please select pattern A–Z first.

Research data: Before starting, measurements should be completed after the engine is turned on.

Before starting · Current status

Please select the option that best reflects how you feel right now. Numerical ratings are not displayed on the front end.

1) Your level of tension right now is closer to:

2) Your level of calm at this moment is closer to:

3) At this moment, your level of focus is closer to:

Completed · Current Status

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

1) Your level of tension right now is closer to:

2) Your level of calm at this moment is closer to:

3) At this moment, your level of focus is closer to:

Please select A–Z graphs

Current graph: A. Please select A–Z. Graph starts fluorescence climbing.

Loading graph A...

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.