全５回：感情と表現【３】

メンタル・イデア・ラボの本城ハルです。

前回【２】に続き感情と表現で、感情は認知（受け取り方）によって引き起こされるので、それをどう気づき、どのように改善していけばいいのかを考えていきましょう。

まずＡＢＣ分析について説明します。

Ａ（Activathing event）
キッカケとなる出来事で、実際に私たちが現実で直面する不快な状況のこと。

Ｂ（Belie）
キッカケとなった『Ａ』に関する自分への語りかけ（自己内対話・セルフトークステートメント）。

Ｃ（Consequence）
感情、行動両方の結果のこと。これには不安、怒り、絶望などの不快感情の表出や、実際に起こした行動が含まれる。

ほとんどの場合、私たち自身が持つ思い込みや自動思考（アンコンシャスバイアス）、セルフトークステートメントが、実生活で起こるさまざまな出来事や状況が引き起こす感情を混乱させる原因になっています。

かなり極端な例ですが、連絡が取れないことやメールばかりしている夫の浮気を疑った妻サイドに立って、『Ａ』（不快な出来事）、『Ｂ』（セルフトークステートメント・思い込み）、『Ｃ』（行動）分析をおこなってみましょう（笑）

妻：最近帰りが遅いね、連絡取れないし、一体どこで　　　何してるの？

夫：なに言ってるんだよ、社員が一人辞めたから仕事　　　が増えると話したろ？

妻：（Ｂ・セルフトークステートメント真っ最中）
＜そうは言っても連絡取れないのは浮気しているに違いない、しょっちゅうメールやり取りしてるし＞

妻：（Ｃ・実際の返し）そんなの知らない！それに最　　　近冷たいじゃない！もういい！！

（勢いよくドアをバターン！）

『Ｃ』という結果（行動）を起こすまでに、『Ｂ』が大きく関わっていますよね。

浮気を疑い『Ａ』（不快・不信）、夫に問い詰め返事が返ってきて『Ｂ』（セルフトークステートメント）開始、モヤモヤ炸裂でぶちギレた結果、『Ｃ』という行動になりました。

このセルフトークステートメントに何が隠れているのか、皆さんはお気づきでしょうか。

そう、連絡が取れない、メールばかりしている・・・これは浮気をしているに違いない！という思い込みの罠に嵌っています。これをどう修正すれば『Ｃ』という行動にならなかったのでしょうか。

ポイントは『Ｂ』部分にあります。

＜連絡が取れない＞ ➡︎『仕事中は連絡が取れないこともあるかもしれない』

＜メールばかりしている＞➡︎『仕事のメールかもしれない』『それだけで浮気を疑うのはやり過ぎかもしれない』

このように考え方を少し変えてみるのです。

“ラッシュの車内で思いっきり足を踏まれた”を例に、皆さんでＡＢＣ分析をやってみてください（笑）

この『Ａ』部分、キッカケになる出来事は思考を刺激し、セルフトークステートメントを呼び起こします。具体的には挫折や逆境、ストレスなどです。また、これらは過去〜現在〜（予測される）未来にわたり、それは現実のこともあれば、ただの想像であったりもしますし、実際に起こった悪い出来事であったり、実現しなければよかった失望であったりします。

前回情動知能についてお話しましたが、幸せでよりよく生きていくためには、一般的な知能より、この情動知能が大きく関わってきます。情動知能は遺伝ではなく、取得していくものなので向上させることも可能です。

認知療法は、誰にでもある無意識の思い込みやアンコンシャスバイアスに自分自身で気づき、修正を加えていけるようになることを目指します。また論理療法では生活の三分野、論理面・情動面・行動面を改善していくことにフォーカスします。

論理面とは【思考】【推理】【認識】、情動面とは【感情】【気分】、行動面とは【振る舞い】【動作】ということになります。

次回（２０日）は“不思議な感情を生む危ない連鎖”についてお話していきます。

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    Hook your Las Vegas hotel deal now and make Planet Hollywood your stage.

    References:
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  90. The train from Sydney to Canberra will take approximately 4
    hours. Explore the most current information on trains from Sydney to
    Canberra Sydney Airport‍International Terminal T1,Bay 9, bus & coach bays This
    service stops daily at the Sydney International Airport (T1).

    Please check our booking page for service availability.
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    References:
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  91. Food lovers will find over a dozen award-winning restaurants and bars, including Nobu, Bistro Guillaume, and Epicurean. The fully licensed casino offers hundreds of pokies (slots), classic table games such as blackjack,
    roulette, and baccarat, as well as exclusive VIP salons.
    It combines high-end casino entertainment, 5-star accommodation, live performances, and premium hospitality in one breathtaking location.
    “Cheats and underworld types arrive early in the life of a casino for obvious reasons,” Roth
    says. Meanwhile, Spicer’s great friend Ann
    Roth was beavering away behind the scenes as the casino’s public relations and
    events manager. “The architects had given the casino an Art Deco look, so it was my job to match those uniforms with the decor,” Spicer
    says. Among those on the front line on that crowded curtain-raiser was 22-year-old David Littler, who months before had quit his job as a boilermaker in Naval Base to learn how to deal cards and spin a roulette wheel,
    joining the 3000 others drawn to the Casino in much the same way as
    the young are lured by the mining industry.
    It was a social event unlike anything Perth had ever
    seen, with thousands of unusually well-dressed punters quietly
    waiting in a line that snaked from Burswood Island all the way down Bolton Avenue
    to Great Eastern Highway.
    From Nobu to Rockpool, there is an abundance of fine dining restaurants for you to choose
    from From thoughtful design, bespoke furniture, and intuitive technology, experience Perth in pure luxury.
    Crown Perth is the ultimate destination for any occasion, with first-class dining experiences and casual dining alternatives.
    Awarded to only a handful of an elite group of hotels around the world every year, this year’s award marks the fifth consecutive year for Crown Towers Melbourne and the second consecutive year for Crown Towers
    Perth. Enjoy a relaxing morning with a hotel breakfast buffet, or treat yourself to an afternoon beverage at the hotel bar.
    Whether you are a guest at the hotel or looking
    for a place to enjoy a meal, Crown Perth caters for all.

    References:
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  92. While not as big as the site in Halifax, Casino Nova Scotia Sydney boasts
    an impressive selection of 250+ slots. McPhillips Street Station Casino is the other
    major casino in Winnipeg. This location has been a staple of Winnipeg’s entertainment scene since
    1993.
    One of the smaller casinos in Australia, Casino Canberra does not
    have poker machines, despite management pushing the government on the topic over many years.

    Casino Canberra is the only legal place to play table games
    in the Australian Capital Territory. These days Wrest Point Casino
    dominates the Hobart skyline and has over 250 rooms for accommodation, 600 poker machines and many tables.
    Crown Melbourne is the biggest casino in Australia, with more than 2500 pokies and 540
    table games.
    With great restaurants, bars and hotels, the Star City casino in Sydney is a world class choice in a world class city.
    This is the biggest casino in Oz and inside, you’ll find
    an excellent variety of games. This one-time train station is a multi levelled
    gaming operation that, with accompanying hotel and restaurant, is
    now a world class level casino. Both the Alice Springs casino and the SkyCity casino in Darwin bring elegant gaming to
    a territory that gets over a million visitors each year,
    looking to visit Uluru and Alice Springs. The Northern Territory enjoys the luxury of two casinos.
    This is why the Australian Capital Territory has but one live casino.

    References:
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