Past Authoring

过去自我书写

回顾你的过去，理解那些塑造了你的经历

这个练习旨在帮助你通过书写自己的故事来更清晰地认识过去。理解人生中那些定义性的时刻，能够帮助你照亮当下的处境，更容易规划和确定未来的方向。

This exercise is designed to help you develop a clearer sense of your past by writing your own story. Understanding the defining moments of your life can help illuminate your present situation and make it easier to plan your future direction.

花时间认真书写自己的人，会变得更快乐、更少焦虑和抑郁、身体更健康。他们会变得更有生产力、更有毅力、更投入生活。

People who spend time writing carefully about themselves become happier, less anxious and depressed, and physically healthier. They become more productive, persistent and engaged in life.

如果你回忆起让你感到羞耻、内疚、愤怒或受伤的记忆，而这些记忆已经超过一年半，那么你的内心还没有平静下来，你仍然承载着过去的重量。

If you recall memories that make you feel ashamed, guilty, angry, or hurt, and these memories are more than a year and a half old, then your mind is not at peace, and you are still carrying the weight of your past.

写作是一种精密的思考方式。如果你不去思考那些困难的事情，你很可能会犯严重的错误。当你写下对个人重要的事情时，你可以开始识别那些可能伤害你的事件的原因。

Writing is a sophisticated form of thinking. If you don't think things through, you are likely to make serious mistakes. When you write about personally important matters, you can start to identify the causes of events that might hurt you.

最好在几天内完成这个练习。研究表明，在写作之间进行睡眠和做梦，可以帮助你更深入地参与练习并巩固新的想法。请给自己时间，让自己深入其中。

It may be best to do this exercise over several days. Research has demonstrated that sleeping and dreaming can help you participate more deeply and consolidate your new ideas. Take your time and let yourself get deeply into the exercise.

流程概览：

① 划分7个人生时期 → ② 描述每个时期的重要经历 → ③ 分析每个经历的影响 → ④ 选出10个最关键的经历 → ⑤ 深度分析 → ⑥ 综合总结

Step 1 / 6

划分人生时期

请将你的人生经历划分为七个时间段。这些时期可长可短，取决于你想写多少。例如，一个时期可以是"小学时代"，另一个可以是"大学第一年"。如果某段时间内有许多重要的经历，那段时间就值得拥有自己的时期。 Please divide your life experiences into seven time periods or "epochs". These can be as short or as long as you want. If you have many significant experiences from a particular period, that period deserves its own epoch.

Step 2 / 6

重要经历

请详细描述在这个时期发生的重要经历（最多6个）。可以是积极或消极的经历。建议每个时期至少描述4个重要经历。 Please describe in detail up to six significant experiences from this period. You can describe positive and negative experiences. We recommend describing at least four significant experiences.

Step 3 / 6

经历影响分析

请分析这些经历如何塑造了你的人生，如何让你成为今天的自己。它们如何改变了你对他人和世界的看法？ Please outline how each experience has shaped your life and contributed to making you who you are today. How has the experience changed your view of other people? Of the world?

Step 4 / 6

十个最关键的经历

从你写下的所有经历中，选出对你人生影响最大的10个。这些经历将接受进一步的深度分析，帮助你理解它们的意义。 Choose the ten experiences that were most important in shaping your life. Each of these will be subjected to further analysis to help you understand their significance.

已选择 0 / 10

Step 5 / 6

深度分析

对你选出的每个关键经历进行深度分析：这个经历是如何发生的？它主要是积极还是消极的？有没有人帮助或伤害了你？你在其中扮演了什么角色？有哪些事情你本应做得不同？有没有超出你控制或理解的重要事件？ How did this experience come about? Was it primarily positive or negative? Were you helped or hurt by other people? What role did you play? Were there things you should have done differently? Were there important occurrences beyond your control or understanding at that time?

完成 · Complete

你的自传

恭喜你完成了过去自我书写练习。如果你的过去不再有困扰你的记忆，如果你的故事已经写得足够清晰，能让别人理解——那么你已经从过去中获得了最有价值的信息。 Congratulations on completing the Past Authoring exercise. People are much healthier and more hopeful if they have truly derived the most relevant information from their past experiences.