職場必備:焦慮能讓你表現更出衆(下)
Stimulants like caffeine and cigarettes create the physical sense of anxiety artificially by constricting blood vessels and raising the heart beat.
類似咖啡因或是香菸這樣的刺激物可以通過收縮血管和讓心跳加速來人爲地在身體上製造出緊張感。Living with a constant anxiety buzz crosses the line into a disorder when people can't turn it off, or when it interferes with functioning. "Ask yourself: Is it causing significant impairment in my life, and is it causing significant distress?" says Dr. Tirch.
如果長期受焦慮困擾，直至人們無法自行擺脫，或是這種焦慮感會影響到身體的正常功能，那麼意味着這已經發展成爲病症。美國認知療法協會的蒂爾奇說，“問問你自己：焦慮有沒有給我的生活帶來重大的傷害，有沒有帶來極大的苦惱？”Anxiety is also dysfunctional if it is causing physical tension in the body, or if it is generated by a constant stream of self-criticism, which can be self-fulfilling. Being unable to sleep or relax without alcohol or medication are also red flags.
焦慮如果造成身體上的緊張，或者是由自我造成的持續不斷的自我貶低所致，那麼這種焦慮可能已發展成爲病症。此外，若不依靠酒精或是藥物就無法入睡或是放鬆，則也應該引起警惕。
"Needing a glass of wine to relax is disconcerting," says Dr. Legato. "If you need solace at the end of the day, you are torturing yourself in some way."
雷加圖說，“需要一杯紅酒才能放鬆下來的狀態挺讓人不安的。如果你在每天晚上都需要一些安慰，那麼你是在以某種方式折磨你自己。”Anxiety is especially self-defeating when people focus on the fear itself, rather than the task at hand. The best way to stay in the "sweet spot," Dr. Moser says, is to channel the anxiety into productive activity - like studying and acing the test. "I tell a lot of my patients that Nike really has a great slogan - Just Do It," he says.
當人們將注意力放在恐懼本身、而非手頭的任務時，焦慮尤其具有破壞力。莫澤認爲，要掌握好平衡點，最好的方式是將焦慮引導到富有成效的行動中去，比如說去學習並通過測試。莫澤說，“我和我的很多患者說過，耐克公司的確有個很不錯的廣告語──Just Do It。”Turning anxiety into action is also a major component of cognitive behavioral therapy, which is widely seen as the most effective treatment for anxiety disorders. Identifying and challenging self-defeating thoughts, and gradually facing the source of fears, can provide more lasting relief than antianxiety medications, psychologists say.
將焦慮轉化爲行動也是認知行爲療法的一個重要組成部分，這種療法被廣泛視爲治療焦慮症最有效的治療手段。心理學家們說，辨別出具有自我破壞能力的想法，並去大膽面對，逐步直面恐懼的源頭，這種做法比藥物控制焦慮能帶來更持久的安慰。"If you have to take Xanax to get on the elevator, you never learn that the elevator isn't something to be afraid of," says Dr. Josephson. "You have to embrace the anxiety to overcome it."
約瑟夫森說，“如果你必須依靠服用贊安諾(Xanax)才能乘電梯，你永遠不會明白電梯不是個值得害怕的東西。要克服焦慮，你必須去面對它。”That is often how psychologists help performers overcome stage fright or athletes snap out of a slump. Relaxation techniques such as meditation and deep breathing can bring a toxic level of anxiety down, but harnessing it can ultimately be more effective. Rehearsing a scenario repeatedly can help manage and defuse the fear.
這是心理學家幫助演員克服暈場或是幫助運動員擺脫低谷狀態最常用的辦法。諸如服用藥物或是深呼吸這樣的放鬆技巧或許可以將焦慮程度降下來，不過直接控制焦慮最終而言纔是更有效的做法。對可能發生的場景進行反覆練習能夠幫助控制並緩和恐懼。"We'll say to athletes, You're going to be anxious. Great. Channel it and use it," Dr. Josephson says. "Being willing to feel some anxiety and not running away from it is huge."
約瑟夫森說，“我們對運動員說，‘你將會感到焦慮。這太好了。引導它，利用它吧。’願意感受一些焦慮而不是從它身邊逃跑，這很了不起。”
