https://www.zhihu.com/pin/1975130737117250340
https://www.zhihu.com/pin/1975131283853182366
中英文对照：当强迫性/侵入性想法反复出现时，可以温柔地对自己说的话
-
这个想法现在对我并没有用处。
This thought is not helpful to me right now. -
现在不是思考这个问题的时候，我可以之后再想。
This is not the time to think about it. I can think about it later if I need to. -
这个想法并不理智。我不要陷在这个不理智的想法里。
This thought is not rational. I don’t have to get stuck in it. -
我不会浪费时间和精力跟这个不理智的想法争论。
I’m not going to waste time and energy arguing with an irrational thought. -
这个问题并不紧急。我可以放松一点，慢慢想。
This issue is not urgent. I can relax and think about it slowly. -
这个想法让我很紧张、很焦虑，好像事情迫在眉睫，但其实并不是。
This thought makes me tense and anxious, as if it’s an emergency—but it’s not. -
我不用每件事情都做到最好。没事的。
I don’t have to be perfect at everything. It’s okay. -
我不用一定要找到这个问题的答案。最合适的处理方式就是不去管它。
I don’t have to find an answer. The best way to deal with it is to leave it alone. -
我完全不必永远正确。做事时有点失误很正常。
I don’t have to be right all the time. Making small mistakes is normal. -
关于这类事情我已经有经验了。我知道这些焦虑其实并不理智。
I’ve been through this before. I know this anxiety is not rational. -
人总要冒一些风险。这些是我已经决定可以承担的风险。
Sometimes we have to take risks. These are risks I’ve decided I can accept. -
我有时候就是会有侵入性的想法。这些想法不会伤害我，也不代表我人品低劣。我不用理会它们就好。
Sometimes I just have intrusive thoughts. They don’t hurt me and they don’t mean I’m a bad person. I can just let them pass. -
我打算把这些事情放下。
I’m choosing to let this go. -
就算我做了错误的决定，我也知道该怎么处理后续。
Even if I make a wrong decision, I know how to handle the consequences. -
我不用拿这些想法折磨自己。我有权平静、安稳地生活。
I don’t have to torture myself with these thoughts. I have the right to live peacefully. -
我没有责任一定要处理这件事。
I am not obligated to fix or solve this. -
这件事本来就不是我造成的。
This situation wasn’t caused by me in the first place. -
我已经尽力了。
I’ve already done my best. -
我正在练习从这些不合理的担心中脱身的技巧，我会越来越熟练。
I’m practicing the skill of stepping away from irrational worries. I’ll get better and better at it.
关于侵入性想法的重要提醒（中英文）
不管脑海里出现多么可怕、禁忌或令人震惊的想法，例如：
People sometimes have intrusive thoughts about
- 和已故亲人发生性关系 / Having sex with a dead relative
- 刺伤朋友 / Stabbing a friend
- 和儿童发生性关系 / Having sex with a child
- 碾过心爱的宠物 / Running over a beloved pet
- 和上帝/真主发生性关系 / Having sex with God/Allah
- 把婴儿摔下去 / Dropping a baby
- 和父母发生性关系 / Having sex with a parent
- 杀害自己或他人 / Killing oneself or others
- 毒死陌生人 / Poisoning a stranger
- 偷走贵重物品 / Stealing valued possessions
这些想法都不代表你想去做，也不代表你是个坏人、变态、有罪。
These thoughts do not mean you want to do them, and they do not make you bad, sick, or evil.
- 侵入性想法不是“邪恶”的，它们只是大脑偶尔失控的“垃圾弹窗”。
Intrusive thoughts are not “evil.” They’re just mental spam—unwanted pop-ups from the brain. - 绝大多数人（70–90%）一生中都会经历侵入性想法，只是大多数人不会说出来。
The vast majority of people (70–90%) experience intrusive thoughts at some point; most just never talk about it. - 有这些想法完全不值得羞耻。真正有害的是因为这些想法而羞耻、自我攻击。
There is zero shame in having them. The real harm comes from shaming yourself for having them.
请对自己温柔一点。
你没有做错任何事，你也没有疯，你只是普通的人类大脑在运转。
这些想法会来，也会走。你越不和它们较劲，它们消失得越快。
End the stigma.
侵入性想法存在，这很正常，也完全没关系。
Intrusive thoughts exist, and that’s okay. ❤️