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tsqlin至尊木蟲(chóng) (著名寫(xiě)手)
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★★★克服內(nèi)心焦慮的五個(gè)簡(jiǎn)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(gè)適合自己的減壓方式，希望你能從中受益，祝大家快樂(lè)、輕松的學(xué)習(xí)和工作！一起加油吧 此外，關(guān)于如何提高睡眠質(zhì)量， 請(qǐng)參考★★★ http://www.gaoyang168.com/bbs/viewthread.php?tid=6003200 隨贈(zèng)辦公室避免過(guò)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(gè)簡(jiǎn)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(dāng)我開(kāi)始創(chuàng)業(yè)時(shí)，我完全想象不到恐懼會(huì)如此向我襲來(lái)。我也訝異于恐懼纏身時(shí)的絕望感受。那時(shí)我就警醒自己需要立即學(xué)習(xí)一些方法和技巧來(lái)突破恐懼的魔罩，向前邁步，否則我只能與夢(mèng)想說(shuō)拜拜。 I learnt these two important principles 我懂得了兩個(gè)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(dāng)我們將自己歸置在安逸之外時(shí)，你就會(huì)時(shí)刻感覺(jué)到恐懼，它也沒(méi)那么可怕。其實(shí)恐懼是生存的基本，也是生存的信號(hào)，長(zhǎng)久以來(lái)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(shí)際的；相反，你得直視它，告訴它休想阻礙你的道路，雖然它們?cè)谏钪腥缬半S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(huì)阻礙你想追的夢(mèng)想，打斷你想過(guò)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(cuò)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(shí)際與幻想兩種類(lèi)型，你的身體無(wú)法區(qū)別二者，所以它就會(huì)無(wú)所不用其極地將你與幻想恐懼分開(kāi)�；孟氲目謶峙c現(xiàn)實(shí)無(wú)關(guān)，它只存在于你的信念和個(gè)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(dāng)死敵靠近時(shí)，我會(huì)做幾件事情，你知道我所謂的死敵是誰(shuí)；那種來(lái)自?xún)?nèi)心深處的恐怖感受會(huì)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(diǎn)對(duì)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(wèn)問(wèn)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(lái)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(gè)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(huì)忘詞，設(shè)備會(huì)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(fù)練習(xí)你的演講10遍以上，這樣你就不會(huì)忘記。提前到達(dá)演講地點(diǎn)，檢測(cè)每樣設(shè)備以確保它們正常運(yùn)作。準(zhǔn)備計(jì)劃2，以防你無(wú)法使用設(shè)備，等等。 Irrational: Everyone will laugh and people will point fingers 非理性恐懼：人們會(huì)嘲笑我，還會(huì)對(duì)我指手畫(huà)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(méi)有那么殘酷，但愿你不會(huì)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(xué)會(huì)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(shí)間我們都不會(huì)思考有可能會(huì)發(fā)生的最糟糕的事情。認(rèn)為最糟糕的事情是無(wú)法想象的，因?yàn)槲覀冎粫?huì)注意自己的情感。問(wèn)問(wèn)你自己可能會(huì)發(fā)生的最糟糕的事是什么，然后不停追問(wèn)，“接下來(lái)怎樣？接下來(lái)怎樣？”當(dāng)我們終能想到最糟糕的事情時(shí)，就會(huì)意識(shí)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(rèn)清這些好事能助你提高生活的益處。當(dāng)你明確了最糟的和最好的，你就能開(kāi)始獲得去努力的更多動(dòng)力，因?yàn)樽詈玫氖虑橥茸钤愕氖虑楹靡话偃f(wàn)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(shí)候，你可能都會(huì)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(shí)踐了它們。你的思想來(lái)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(duì)你有益的觀念，也發(fā)展了對(duì)你無(wú)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(wèn)自己：眼前的是事實(shí)還是僅為念想？如果是后者，它又無(wú)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(gè)有效且能充分利用的方法。其實(shí)你的思維更能夠適應(yīng)想象中的場(chǎng)景，這些場(chǎng)景也許你無(wú)法在現(xiàn)實(shí)中靠近。當(dāng)你對(duì)某些事情的結(jié)果毫無(wú)把握的時(shí)候，你就可以想象各種場(chǎng)景，雖然大多會(huì)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(gè)安靜的地方，試著幻想5分鐘。用你的心眼去想象你鐘愛(ài)的結(jié)果，為它添上明亮的色彩，耳畔響起你渴望的話(huà)語(yǔ)，感受你渴望的感覺(jué)。 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(huà)面栩栩如生地想象出來(lái)，并看到了你盼望已久的結(jié)果，那你的思維就會(huì)即刻開(kāi)始沉靜下來(lái)。試試吧！ Talk about it 談?wù)摽謶?br /> 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(diǎn)，談?wù)摽謶�！我們都�?huì)分享同樣的恐懼，有大量的建議可以助你前進(jìn)。不要獨(dú)自承受。當(dāng)你說(shuō)出你的感受時(shí)，你就能夠釋放消極的能量，自然而然的就會(huì)感覺(jué)好起來(lái)。 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?yàn)槟銦o(wú)法知道你到底有多大的潛在能量。與其放棄夢(mèng)想、遲遲面對(duì)恐懼，不如現(xiàn)在就面對(duì)它、享受努力帶來(lái)的回報(bào)。 [ Last edited by tsqlin on 2013-11-26 at 21:45 ] |
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