前几天，在微博刷到一句话："向别人倾诉的成本太高了，还是发微博更方便"。 狠狠共鸣了。是啊，最近一两年，我把很多想法和情绪转移到微博。不是朋友不好，而是倾诉这件事的 成本越来越高了。 我担心朋友被我的负面情绪感染，害怕被当作"情感吸血鬼"。为了让对方心甘情愿地倾听，我会提前团 好烧烤店的打折券，问好对方的时间。等待回复时，自己竟然默默熬过最难的时候。 除了向朋友倾诉，我们还有没有其他消化情绪的方式呢？一个可能的答案是：当我们写下来，痛苦可能 就会过去。 本文来自微信公众号：简单心理 （ID：jdxl2000），作者：Bridge，责编：罗文，题图来源：《我的塞 林格之年》 美国心理学家James W.Pennebaker和他的研究生曾经对46名大学生进行一项研究。 实验组的学生被要求连续写15分钟，记录他们人生中最令人沮丧或最痛苦的经历。对照组的学生被要求 记录琐碎的日常话题。 4个月后，他们的情绪、身体健康状况都得到改善[1]。 书写让我们接住并且更新自己。研究写作与禅修关系的作家Natalie Goldberg，曾把写作的过程比作"堆 肥"： "我们的身体是垃圾堆：我们收集经验，丢掷到心灵垃圾场的蛋壳、菠 ...

Core Insights - The article emphasizes that effective leaders are those who reconcile with their self-doubt and transform their inner criticism into inner guidance [1][19] - It challenges the traditional notion of suppressing inner criticism, suggesting that understanding and training this voice can enhance leadership abilities [3][19] Summary by Sections The Role of Inner Criticism - Inner criticism is often shaped by early life experiences and societal influences, aiming to protect individuals rather than harm them [4][5] - A 2023 survey revealed that 97% of successful executives have questioned their leadership abilities, with over half experiencing these doubts frequently [4] Understanding the Origins - Recognizing the origins of inner criticism can help individuals reclaim their narrative and understand that this voice is not the ultimate truth [9][10] - The article suggests creating a "biography" of the inner critic to identify its roots and give it a name, fostering a collaborative rather than adversarial relationship [9][11] Separating Intent from Delivery - Inner criticism often conveys valid concerns but does so in a harmful manner; recognizing this can lead to healthier coping strategies [10][12] - Engaging in a dialogue with the inner critic can reveal its protective intentions, allowing for a more compassionate response [11][12] Practicing Self-Compassion - Self-compassion is presented as a remedy against the corrosive effects of inner criticism, promoting resilience and growth [12][19] - Techniques such as "naming and soothing" emotions can help leaders treat themselves with the same kindness they would offer to a trusted friend [12][19] Rewriting the Inner Script - The article encourages leaders to reframe their inner dialogue from critical to supportive, transforming the inner critic into a wise internal advisor [13][18] - Creating a "script replacement" chart can facilitate this transition, helping to establish new, constructive habits over time [14][18] Conclusion - The ultimate goal is to guide the inner critic from being a punisher to a protector, fostering a healthier self-leadership approach [19]