雙語文摘別讓焦慮成爲你追逐夢想的絆腳石
焦慮和過度謹慎有沒有妨礙你追逐夢想、過上有意義且充實的生活?接下來，小編給大家準備了雙語文摘別讓焦慮成爲你追逐夢想的絆腳石,歡迎大家參考與借鑑。
Does anxiety lead you to hesitate and second-guess yourself? When you think of starting a new project or going into a group situation with people you don’t know, do you feel butterflies in your stomach or a sense of dread? Do you come up with lots of reasons not to do a potentially fun or profitable activity that has some degree of risk, like joining a hiking club or volunteer organization posting your dating profile online, getting fit, starting a blog, or turning your hobby into a small business? Do you do tons of research but not take the next step to turn your ideas into action? If this is you, anxiety and excessive caution may be getting in your way and stopping you from going after your dreams and living a more meaningful and fulfilling life. Avoidance feeds on itself and makes you less confident, while getting started and taking action creates a positive cycle that naturally helps your anxiety go down. But where do you begin? The strategies below provide a roadmap for moving forward and taking the first step towards the life you long for!
你有沒有過因爲焦慮而優柔寡斷、自我懷疑?開始一個新項目，或是想融入一個新的羣體，心裏會不會七上八下、忐忑不安甚至有些恐懼?參加徒步旅行俱樂部、或是加入自願組織在網上曬自己的約會檔案、減肥、寫博客、把自己的的愛好做成事業......這些事情看上去既有趣又有意義，你心生嚮往躍躍欲試，但最終是不是還是爲自己編了一堆理由放棄，只因爲其中可能存在的風險?是不是做了無數研究但就是沒法做出行動把想法變成現實?如果這是你，那麼焦慮和過度謹慎可能已經妨礙你追逐夢想、過上有意義且充實的生活。逃避只會惡性循環讓你更加不自信，而開始行動則會建立正向迴路讓你自然而然減少焦慮。那麼怎麼開始呢?以下的策略提供了一條向前進的路，爲你開啓追求理想生活的第一步!
Don’t Wait for Your Anxiety to Go Down
不要坐等焦慮減輕!
Your anxiety is likely wired in as part of your temperament and won’t just go down on it’s own. Our human brains are hard-wired not to like uncertainty, unpredictability and change and some of us are just anxiety-prone by nature. However, when you take action towards your goals despite the anxiety and you actually survive the experience, your brain begins to label uncertainty as less dangerous. Over time, you build a sense of self-efficacy - you begin to see yourself as someone who can take action and be successful even when you're feeling anxious.
焦慮植根於我們的天性之中，它不會自己減輕。人類的大腦生來就憎惡不確定性、不可預計性和變化，只是有些人天生焦慮易感性更高。然而當你頂着焦慮採取行動朝着目標邁進時，大腦會重新評估，並告訴你其實不確定性也沒有那麼危險，這就是成功的第一步。隨着時間的推移，慢慢地你會建立一種自我效能感，即使感到焦慮，你也會認爲自己有行動能力並且能夠通過行動獲得成功。
Set a Realistic Goal That Makes Sense for You
設立適合自己的、符合實際的目標!
We all have different personalities, temperaments. and preferences. We don’t all want to be lawyers, have hundreds of friends, run marathons, be super-skinny and live in a mansion. Anxiety makes you see yourself as less talented, lovable or competent than others. When you think of moving forward, if you don’t really know yourself, you may set a goal to be like your friend or neighbor - to do what is socially acceptable or what others expect of you. It’s very hard to remain committed and follow through on difficult long-term goals, especially if you’re not really passionate about the activity. Rather than thinking about what you ‘should” be doing, take a look inside and ask yourself what you really want. Perhaps you are a creative person, or want to travel, have life balance, live healthier, or find a caring partner. Whatever it is you want, figure out what is the easiest thing you can do to get started. Phrase your goal specifically “e.g., walk for 20 minutes three times next week.” You can’t climb a mountain all at once and you’re more likely to achieve your goal with intrinsic (coming from the inside) motivation than when you’re just trying to please others.
我們都有不同的性格、脾氣和喜好。並不是每個人都想成爲律師、朋友成羣、跑馬拉松、瘦成閃電或者坐擁豪宅。焦慮讓你覺得自己沒有別人有天分、有競爭力，甚至不像別人一樣值得被愛。如果你不瞭解真正的自己，在設立目標時，你很有可能會仿照你的朋友甚至鄰居，去做一些社會認可的事情或是滿足他人的期望。這種情況下設立的目標很難成爲長期堅持的目標，尤其是那些你並非真正熱愛的事情。與其總是想你“應該”做什麼，不如換個角度想想你真正想要什麼，說不定你是個有創造力的人，或是想要生活工作平衡、想去旅行、活得更健康，又或者你只是想找個可心的人兒。不管你想要什麼，想清楚，然後找到最容易的入手的事情行動起來。把目標用具體的可量化的方式表達，比如：“下週散步三次，每次20分鐘。”切記，不要想一步登天，一口吃成個胖子，另外達成目標最好是內部動機驅動，而不是爲了取悅他人。
Trust the Process
信任過程!
As Martin Luther King Junior said “Faith is taking the first step even when you can't see the whole staircase.” Even if you don’t have faith to begin with, faith will come if you just take that first step. The more you take action, the more likely you are to have some successes and begin to trust yourself, the process, or the universe. I often start writing a blog post not knowing exactly what I’m going to write. I’ve learned that if I have a genuine intention to help my readers and a message to share, then the content will emerge. As many writers will tell you, if you just start writing, the ideas will form and your “creative masterpiece” will take shape over time as anxiety diminishes and you’re left with your story to tell or your genuine passion for the ideas you want to express. The same applies to other aspects of life like starting a new job, project, relationship, or business venture.
馬丁路德金說過:"信念，就是即使看不到長階通向何方，卻仍願意邁出第一步。”即使一開始沒有,但只要你邁出了第一步,信念就會隨之而來.做得越多,成功的可能性就越高,慢慢地你會相信自己,相信過程,相信世界。我的博客常常開始於我完全不知道要寫些什麼的時候。我知道只要我有東西要分享,並真心誠意的想幫助讀者,內容自然而然就會出現.很多作家都會告訴你,剛開始寫作的時候，隨着焦慮慢慢減少，到最後只剩下故事和傳遞想法的純真熱情，這個時候你的想法和創造性地作品自然而然就出來了。這個道理同樣適用於生活的其他方面，比如開始一份新工作、新項目、新戀情或是新的投資項目。
Curb the Catastrophizing
不要小題大做
Anxious people tend to focus on what could go wrong and on how bad it would be if you took a risk and got a negative outcome. What if you went on a date and the person turned out to be a jerk or they never called you back? What if you invested a bit of money to start a business and it didn’t work out, or if you applied for a job and didn’t get it? What if you changed jobs because you were miserable and found yourself in a worse situation? While you wouldn’t want these outcomes, how bad are they really? Are they as bad as getting cancer or a family member dying? I’m guessing the answer is “No”! Could you survive them? Do you have coping skills you could use or could you try again or take a different approach the next time? I'll bet you could! Anxiety makes you overestimate the risks of taking action, but what are the risks of staying stuck in a bad situation? Won’t you regret not even trying to go after your dreams?
面對風險，焦慮的人習慣性地關注壞的結果，而面對負性結果時，他們也更傾向關注這個結果到底會壞到什麼程度。他們會想，去約會如果遇到奇葩怎麼辦?萬一我看對了眼別人會不會再聯絡我?投資創業失敗了怎麼辦?換工作投簡歷沒有反饋怎麼辦?不換工作當前的狀態又讓自己痛苦不堪怎麼辦?這些結果都不是我們想要的，但是他們到底有多糟呢?比罹患癌症更糟糕?還是比家人離世更糟糕?我相信答案一定是“不!”那麼你能挺過去嗎?你有應對的策略嗎?或者等下次換個方式再試試?我相信你可以的!焦慮讓你過度高估了採取行動的風險，但是不是也該考慮考慮一直處在糟糕狀況下的風險呢?時過境遷，回想當年，你是否會遺憾面對夢想，你竟然試都沒試就放棄了?
Be Your Own Cheerleader, Not Your Own Critic
做自己的拉拉隊長，而不是自我批評家!
Going after your dreams is tough and you will face inevitable obstacles and failures along the way. But you don’t need to make these barriers worse by beating up on yourself every time you do something that doesn’t turn out perfectly. Many of life’s important outcomes have an element of luck or uncertainty. We can control what we do, but we can’t control market forces or what other people decide. You may speak up for yourself and get criticism and pushback, but that doesn’t necessarily mean you've done something wrong. Our brains naturally go to the negative because they are protection-focused, rather than promotion-focused. To overcome this bias, you need to deliberately focus on the positives in the situation. Honor yourself for taking a risk, leaning into your discomfort, or just showing up when you wanted to curl up on the couch at home! You can’t control the outcomes, so praise yourself for putting in the effort and you’ll continue to stay motivated!
追逐夢想是艱難的，沿途要面對無數不可避免的阻礙和失敗。有些事情結果可能不那麼完美，這時千萬不要打擊自己，給自己增加障礙。人生許多重要的成功都有些運氣的成分在裏面。我們只能控制自己，不能左右他人和環境。你可以爲自己辯護，也會因此而受到批評和打壓，但是這並不意味着你做錯了什麼。大腦天生就關注負性信息因爲它的機制是以保護爲中心，而不是提升爲中心的。要克服這種偏差，你必須刻意關注事情的積極方面。認可自己的冒險行爲、適應不安、或者當你想蜷在家裏沙發上什麼都不做時，表現出來。你不能控制結果，但你可以鼓勵自己在過程中付出的努力，這樣你就能一直保持動力。
With these tools, you can begin to be the master of your anxiety, rather than letting it master you. It’s not a matter of getting rid of anxiety (which is likely impossible). Instead, you can choose to move ahead and keep taking constructive action despite the anxiety, thereby building resilience and self-confidence and opening up new possibilities for a productive and meaningful life.
有了這些方法，你可以開始試着掌控焦慮，而不是讓它掌控你。不能完全擺脫焦慮一點關係都沒有(好像也不太可能)。即便如此，你還是可以選擇向前進，採取結構化的行動，從而構建心理韌性和自信，爲獲得充實、有意義的生活創造可能性。
It isn’t easy, but it is definitely worth the effort!
這很不容易，但是我相信值得一試!
