焦虑的两个关键外部触发因素：过度刺激和不足刺激（触发因素第四部分）
如果你在我的帖子之后，你会记得，外部触发因素是发生在我们自身之外的事情，通常是（但并非总是如此）intimately linked with an internal trigger, such as a thought, feeling, memory, image, or身体感觉.
这篇文章是我亲切命名的系列文章的第四部分。”从蓝色到蓝色的线索，寻找引发焦虑的线索”。
过度刺激（过多的外部刺激）
刺激不足（外部刺激太少）
Fluorescent Lights
Things experienced by senses (Sights, Sounds, Smells)
Over-Stimulation
当我在高中的时候，我为一个了不起的女人工作，她可以同时完成多项任务，而且不会错过任何一个节拍。在同一时间，她会吃午饭，打电话，在一个全新闻电台上收听广播，还有一台电视上播放肥皂剧。让我困惑的是，她似乎知道肥皂剧、新闻和她的电话交谈是怎么回事。只开着收音机和电视让我很烦恼，我不可能一边打电话一边享受午餐
过度刺激发生在太多事情让我们无法处理时。虽然我一方面可以计算出我去过夜总会的次数，但我记得它们是过度刺激环境的完美例子。它们可能很拥挤（因此人们会感到“封闭”）、烟雾弥漫（当仍然允许吸烟时）和嘈杂。人群中有明显的噪音和音乐，因此很难听到对话或听到音乐中的歌词。夜总会可能是黑暗的，有闪光灯或其他明亮的灯光。所有这些因素都可能会有点迷失方向，或者导致身体上的不真实感。在混合物中加入一些酒精，这些感觉会加剧。有些人喜欢这种感觉（因此夜总会很受欢迎）。对其他人来说，它们会引发焦虑。
Another good example of a potentially over-stimulating environment is some shopping malls. When I first started working as a therapist I lived near a very large and popular shopping mall with many major department stores. There was one large department store in particular that I thought was amazingly designed. The floor plan was essentially a circle, with various entrances and exits to both the parking lot and the mall. The interesting things to me were, however, that the exits were not clearly visible from many parts of the store, and it was extremely easy to lose track of where you had entered the store. In other words, it was easy to get lost in the store!
Other factors about the store (and common to many department stores) included the fact that it was brightly lit with fluorescent lighting and that it was often crowded. The combination of the layout, the lighting, and the crowdedness was over-stimulating for a number of my clients.
What situations do you find over-stimulating? Ask yourself while in different enviroments (restaurants, concerts, malls, etc) if you are being overstimulated.
在刺激下
In contrast to over-stimulation, under-stimulation occurs when there's not enough going on in our environments to keep our attention or keep us interested. In other words, situations that are boring can be anxiety provoking! One common example of under-stimulation is standing in line. Have you ever been in line in a grocery store where the line was moving really, really slowly? Have you notice what other people do? Countless times I have seen people turn around and complain about the store or its employees, either to me or another person in line.
有一次，我和一位同事拼车参加了一次会议，会议涉及到一次通往洛杉矶市的高速公路之旅。如果没有交通，这将是大约半小时的行程，但如果有交通，行程可能需要近一个小时。我们在去开会的路上很好，但在回程中遇到了严重的交通堵塞，几乎完全停顿了下来。到目前为止，我们正在进行一次看似愉快的旅行，讨论会议等。然而，当交通停止时，我朋友的态度发生了巨大的变化。我突然注意到他坐立不安，抱怨洛杉矶周围的交通堵塞，他看起来很烦躁。在我看来，他似乎很焦虑！这是一个令人惊讶的想法，因为我认为我的朋友是我认识的最冷静的人之一。并不是说他不是一个冷静的人，但被困在车流中的情况似乎足以引发高度的焦虑。
排队、在缓慢移动的车流中开车、在医生办公室或DMV（或任何地方）等待，都是我们所能做的有限的情况。他们都处于刺激或无聊的情况下。无聊是潜在的焦虑诱因。
为什么无聊的情况会引发焦虑？当没有太多事情发生时，比如坐在医生的办公室里，就有空间专注于让恶性循环运转的思想、感觉或身体感觉。你不是在继续你的一天，而是坐着思考你身体里的感受。
那么，你如何才能“解除”自己受到的刺激呢？虽然无聊不会引发我个人的焦虑，但我不喜欢无聊。因此，当我去某个我不得不坐着等待的地方时，我通常会带着笔记本电脑。事实上，我是在医生办公室写这篇分享文章的！我认识的其他人会随身携带编织袋、书籍或杂志，或者用手机打电话。在车里，你可以听音乐，听收音机，或者听磁带上的书。
Have you ever noticed what children do when standing in line at the grocery store? They play, explore, experiment, or pull on the pants of their caregiver. In other words, they keep themselves busy. While you might not want to duck your head down and see what it looks like under the magazine rack at the grocery store, you can read the covers of the magazines, or pick one up and thumb through it. You could talk to the person next to you in line.
If your focus is on something absorbing, there's less room to pay attention to bodily symptoms or anxious thoughts. However, sometimes anxious thoughts are extremely powerful and it is difficult to get absorbed into some other activity.
在未来的分享帖子中，我将更具体地讨论如何解决你可能有的焦虑想法。
In my finally post of this series, I will discuss flourescent lights and things experienced by the senses. Meanwhile, keep searching for your anxiety triggers!
