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★★★克服內(nèi)心焦慮的五個簡單步驟——值得一試!
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在壓力山大的今天，我們需要找到一個適合自己的減壓方式，希望你能從中受益，祝大家快樂、輕松的學習和工作！一起加油吧 此外，關于如何提高睡眠質(zhì)量， 請參考★★★ http://www.gaoyang168.com/bbs/viewthread.php?tid=6003200 隨贈辦公室避免過勞肥，祝健康！[ Last edited by tsqlin on 2013-7-24 at 22:10 ] 克服內(nèi)心恐懼的五個簡單步驟 5 Easy Steps To Conquer Your Fears 摘自：http://www.ebigear.com/news-65-101278.html When I started my business a few years back, I had no idea how much fear would come up for me. I was amazed at how crippling the grip of fear was and how helpless I felt. I knew that I needed to quickly learn some tools and techniques to help me breakthrough my fears and keep moving forward, otherwise I could kiss my dream goodbye. 數(shù)年前當我開始創(chuàng)業(yè)時，我完全想象不到恐懼會如此向我襲來。我也訝異于恐懼纏身時的絕望感受。那時我就警醒自己需要立即學習一些方法和技巧來突破恐懼的魔罩，向前邁步，否則我只能與夢想說拜拜。 I learnt these two important principles 我懂得了兩個重要原則 First,I learnt that fear will always be there when we put ourselves out of our comfort zone and that isn’t bad. Fear is actually essential, it is our survival signal and what has kept us alive all these years. 首先，當我們將自己歸置在安逸之外時，你就會時刻感覺到恐懼，它也沒那么可怕。其實恐懼是生存的基本，也是生存的信號，長久以來它都在警醒著我們。 Second,I also learnt that having a goal to be fearless is not realistic; instead, you need to look it straight in the eye and tell it to get out of your way, because it will always come up at different parts of your life, but it mustn’t stop you. 第二，想要擺脫恐懼，是不切實際的；相反，你得直視它，告訴它休想阻礙你的道路，雖然它們在生活中如影隨形，但卻別妄想拖累你。 Fear can keep you from following your dreams, it can keep you from living the life you want and doing the things you desire, but it doesn’t need to be this way. One of the biggest mistakes you might be making, is taking fear at face value. 恐懼會阻礙你想追的夢想，打斷你想過的生活，妨礙你想做的事情，但這完全可以解決。也許你犯的最大錯誤之一，就是只看到了恐懼的表面。 You see, fear can be real or imagined, and your body cannot differentiate between the two, so it will do whatever it can to keep you away from this ‘imagined’ fear, no matter what the cost might be. Imagined fear has nothing to do with reality, it is related to your beliefs and your individual perspective of the world. 你知道，恐懼分為實際與幻想兩種類型，你的身體無法區(qū)別二者，所以它就會無所不用其極地將你與幻想恐懼分開。幻想的恐懼與現(xiàn)實無關，它只存在于你的信念和個人世界觀里。 I do a few things when I feel my worst enemy approaching, you know what I mean; that horrible feeling in the pit of your stomach, accelerated heart beat and discouraging voice in your head. 當死敵靠近時，我會做幾件事情，你知道我所謂的死敵是誰；那種來自內(nèi)心深處的恐怖感受會加速你的心跳，阻礙你內(nèi)心的吶喊。 Here is what works for me… 下面幾點對我管用.... Rational or Irrational? 理性還是非理性？ Ask yourself what part of this fear is rational and what part is irrational. If your fear is rational, what can you do to reduce your fear? 問問自己哪部分恐懼是出于理性，哪部分是出于非理性。如果你是理性恐懼，你又要做些什么來減少？ If your fear is irrational, you might need to take on another perspective of the situation that will support you better. 如果你是非理性恐懼，可能你就需要采取另外一個更有助于你的方法了。 For example: A fear of public speaking 比如：公共演講恐懼癥 Rational: I will forget my words, the equipment won’t work, etc 理性恐懼：我會忘詞，設備會失靈，等等。 Steps to move forward: Practice your speech 10 times over so you don’t forget it. Arrive at the venue earlier to test everything and ensure it works. Have a plan B, if for some reason you can’t use the equipment, etc 克服的步驟：反復練習你的演講10遍以上，這樣你就不會忘記。提前到達演講地點，檢測每樣設備以確保它們正常運作。準備計劃2，以防你無法使用設備，等等。 Irrational: Everyone will laugh and people will point fingers 非理性恐懼：人們會嘲笑我，還會對我指手畫腳。 Steps to move forward: People are not that cruel, well hopefully you are not talking in front of an uneducated crowd like that. It is normal to have a fear of being ridiculed, but don’t focus on this. Learn ways to become more confident and deal with any limiting beliefs you might have. 克服的步驟：人們沒有那么殘酷，但愿你不會在如此低素質(zhì)人群面前演講。怕被嘲笑是人之常理，但不要太在意。要學會更加自信地處理你所有的局限性信念。 The Worst and Best 最糟的和最好的 Most of the time we don’t even consider what is the worst that can actually happen. We assume the worst is something inconceivable because we are only paying attention to our feelings. Ask yourself what is the worst that can happen, and keep on asking, “And then? And then?” When we actually look at the worst that can happen, we realize that it isn’t so bad at all. 絕大部分時間我們都不會思考有可能會發(fā)生的最糟糕的事情。認為最糟糕的事情是無法想象的，因為我們只會注意自己的情感。問問你自己可能會發(fā)生的最糟糕的事是什么，然后不停追問，“接下來怎樣？接下來怎樣？”當我們終能想到最糟糕的事情時，就會意識到那并不算太糟。 Then focus on what is the best that can happen if you do this, get crystal clear on the benefits of how this will improve your life. When you have clarity on the worst and the best, you will start to feel more motivated to keep pushing forward, because the best is almost always a million times better than the worst. 然后集中注意想象能發(fā)生的最好的事情是什么，認清這些好事能助你提高生活的益處。當你明確了最糟的和最好的，你就能開始獲得去努力的更多動力，因為最好的事情往往比最糟的事情好一百萬倍。 Challenge your thoughts 挑戰(zhàn)你的思維 Most of the time you probably accept the thoughts that bombard your mind everyday as the truth, and worse, you act on them. Your thoughts come from your beliefs and your beliefs about the world were formed from your family, friends, and other influences in life. You have developed beliefs that support you and you have developed beliefs that don’t support you as well. If you don’t challenge your thoughts and instead accept them as the truth, you are setting your self up for self sabotage. 很多時候，你可能都會接受日常轟炸你頭腦的想法，并將之視為真理，更糟的是，你居然還實踐了它們。你的思想來自你的觀念，而你的世界觀又由你的家庭、朋友和其他舉足輕重的人物影響形成。你發(fā)展了對你有益的觀念，也發(fā)展了對你無益的觀念。如果你不挑戰(zhàn)你的思維，取而代之的是視其為真理，那你就是在自我毀滅。 Ask yourself; is this a fact or a belief? If it is a belief, challenge it if it isn’t supporting you. 問自己：眼前的是事實還是僅為念想？如果是后者，它又無益于你，那就試著突破它。 Using images 情景幻想 This is a really powerful tool that is completely underutilized. Your mind actually responds much better to images and you might not be tapping into this. When you have no idea how something will work out or play out, you can imagine all kinds of scenarios, unfortunately mostly negative ones. 這真的一個有效且能充分利用的方法。其實你的思維更能夠適應想象中的場景，這些場景也許你無法在現(xiàn)實中靠近。當你對某些事情的結(jié)果毫無把握的時候，你就可以想象各種場景，雖然大多會很消極。 Find a quiet place and try doing this for 5 minutes. In your mind’s eye, imagine the outcome that you would love, see it in bright colors, hear the words you want to hear, feel what you want to feel. 找個安靜的地方，試著幻想5分鐘。用你的心眼去想象你鐘愛的結(jié)果，為它添上明亮的色彩，耳畔響起你渴望的話語，感受你渴望的感覺。 If you can make this picture alive and see the outcome you really want, your mind will start to calm down immediately. Try it! 如果你能將畫面栩栩如生地想象出來，并看到了你盼望已久的結(jié)果，那你的思維就會即刻開始沉靜下來。試試吧！ Talk about it 談論恐懼 Lastly, talk about it! We all share similar fears and there is a wealth of advice out there to help you move forward. Don’t suffer alone. When you talk about your fears, you release the negative built up energy and so you will automatically feel better. 最后一點，談論恐懼！我們都會分享同樣的恐懼，有大量的建議可以助你前進。不要獨自承受。當你說出你的感受時，你就能夠釋放消極的能量，自然而然的就會感覺好起來。 Don’t give into something that you really can control, you have more strength inside you than you know. It is better to face your fears now and enjoy the reward than to give up on your dreams and face that later. 不要向你真正能夠控制的事物低頭，因為你無法知道你到底有多大的潛在能量。與其放棄夢想、遲遲面對恐懼，不如現(xiàn)在就面對它、享受努力帶來的回報。 [ Last edited by tsqlin on 2013-11-26 at 21:45 ] |
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