雙語(yǔ)文摘?jiǎng)e讓焦慮成為你追逐夢(mèng)想的絆腳石
焦慮和過(guò)度謹(jǐn)慎有沒(méi)有妨礙你追逐夢(mèng)想、過(guò)上有意義且充實(shí)的生活?接下來(lái)，小編給大家準(zhǔn)備了雙語(yǔ)文摘?jiǎng)e讓焦慮成為你追逐夢(mèng)想的絆腳石,歡迎大家參考與借鑒。
雙語(yǔ)文摘?jiǎng)e讓焦慮成為你追逐夢(mèng)想的絆腳石
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(méi)有過(guò)因?yàn)榻箲]而優(yōu)柔寡斷、自我懷疑?開(kāi)始一個(gè)新項(xiàng)目，或是想融入一個(gè)新的群體，心里會(huì)不會(huì)七上八下、忐忑不安甚至有些恐懼?參加徒步旅行俱樂(lè)部、或是加入自愿組織在網(wǎng)上曬自己的約會(huì)檔案、減肥、寫(xiě)博客、把自己的的愛(ài)好做成事業(yè)......這些事情看上去既有趣又有意義，你心生向往躍躍欲試，但最終是不是還是為自己編了一堆理由放棄，只因?yàn)槠渲锌赡艽嬖诘娘L(fēng)險(xiǎn)?是不是做了無(wú)數(shù)研究但就是沒(méi)法做出行動(dòng)把想法變成現(xiàn)實(shí)?如果這是你，那么焦慮和過(guò)度謹(jǐn)慎可能已經(jīng)妨礙你追逐夢(mèng)想、過(guò)上有意義且充實(shí)的生活。逃避只會(huì)惡性循環(huán)讓你更加不自信，而開(kāi)始行動(dòng)則會(huì)建立正向回路讓你自然而然減少焦慮。那么怎么開(kāi)始呢?以下的策略提供了一條向前進(jìn)的路，為你開(kāi)啟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.
焦慮植根于我們的天性之中，它不會(huì)自己減輕。人類(lèi)的大腦生來(lái)就憎惡不確定性、不可預(yù)計(jì)性和變化，只是有些人天生焦慮易感性更高。然而當(dāng)你頂著焦慮采取行動(dòng)朝著目標(biāo)邁進(jìn)時(shí)，大腦會(huì)重新評(píng)估，并告訴你其實(shí)不確定性也沒(méi)有那么危險(xiǎn)，這就是成功的第一步。隨著時(shí)間的推移，慢慢地你會(huì)建立一種自我效能感，即使感到焦慮，你也會(huì)認(rèn)為自己有行動(dòng)能力并且能夠通過(guò)行動(dòng)獲得成功。
Set a Realistic Goal That Makes Sense for You
設(shè)立適合自己的、符合實(shí)際的目標(biāo)!
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。并不是每個(gè)人都想成為律師、朋友成群、跑馬拉松、瘦成閃電或者坐擁豪宅。焦慮讓你覺(jué)得自己沒(méi)有別人有天分、有競(jìng)爭(zhēng)力，甚至不像別人一樣值得被愛(ài)。如果你不了解真正的自己，在設(shè)立目標(biāo)時(shí)，你很有可能會(huì)仿照你的朋友甚至鄰居，去做一些社會(huì)認(rèn)可的事情或是滿(mǎn)足他人的期望。這種情況下設(shè)立的目標(biāo)很難成為長(zhǎng)期堅(jiān)持的目標(biāo)，尤其是那些你并非真正熱愛(ài)的事情。與其總是想你“應(yīng)該”做什么，不如換個(gè)角度想想你真正想要什么，說(shuō)不定你是個(gè)有創(chuàng)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(gè)可心的人兒。不管你想要什么，想清楚，然后找到最容易的入手的事情行動(dòng)起來(lái)。把目標(biāo)用具體的可量化的方式表達(dá)，比如：“下周散步三次，每次20分鐘?！鼻杏洠灰胍徊降翘?，一口吃成個(gè)胖子，另外達(dá)成目標(biāo)最好是內(nèi)部動(dòng)機(jī)驅(qū)動(dòng)，而不是為了取悅他人。
Trust the Process
信任過(guò)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(shuō)過(guò):"信念，就是即使看不到長(zhǎng)階通向何方，卻仍愿意邁出第一步。”即使一開(kāi)始沒(méi)有,但只要你邁出了第一步,信念就會(huì)隨之而來(lái).做得越多,成功的可能性就越高,慢慢地你會(huì)相信自己,相信過(guò)程,相信世界。我的博客常常開(kāi)始于我完全不知道要寫(xiě)些什么的時(shí)候。我知道只要我有東西要分享,并真心誠(chéng)意的想幫助讀者,內(nèi)容自然而然就會(huì)出現(xiàn).很多作家都會(huì)告訴你,剛開(kāi)始寫(xiě)作的時(shí)候，隨著焦慮慢慢減少，到最后只剩下故事和傳遞想法的純真熱情，這個(gè)時(shí)候你的想法和創(chuàng)造性地作品自然而然就出來(lái)了。這個(gè)道理同樣適用于生活的其他方面，比如開(kāi)始一份新工作、新項(xiàng)目、新戀情或是新的投資項(xiàng)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(duì)風(fēng)險(xiǎn)，焦慮的人習(xí)慣性地關(guān)注壞的結(jié)果，而面對(duì)負(fù)性結(jié)果時(shí)，他們也更傾向關(guān)注這個(gè)結(jié)果到底會(huì)壞到什么程度。他們會(huì)想，去約會(huì)如果遇到奇葩怎么辦?萬(wàn)一我看對(duì)了眼別人會(huì)不會(huì)再聯(lián)絡(luò)我?投資創(chuàng)業(yè)失敗了怎么辦?換工作投簡(jiǎn)歷沒(méi)有反饋怎么辦?不換工作當(dāng)前的狀態(tài)又讓自己痛苦不堪怎么辦?這些結(jié)果都不是我們想要的，但是他們到底有多糟呢?比罹患癌癥更糟糕?還是比家人離世更糟糕?我相信答案一定是“不!”那么你能挺過(guò)去嗎?你有應(yīng)對(duì)的策略嗎?或者等下次換個(gè)方式再試試?我相信你可以的!焦慮讓你過(guò)度高估了采取行動(dòng)的風(fēng)險(xiǎn)，但是不是也該考慮考慮一直處在糟糕狀況下的風(fēng)險(xiǎn)呢?時(shí)過(guò)境遷，回想當(dāng)年，你是否會(huì)遺憾面對(duì)夢(mèng)想，你竟然試都沒(méi)試就放棄了?
Be Your Own Cheerleader, Not Your Own Critic
做自己的拉拉隊(duì)長(zhǎng)，而不是自我批評(píng)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(mèng)想是艱難的，沿途要面對(duì)無(wú)數(shù)不可避免的阻礙和失敗。有些事情結(jié)果可能不那么完美，這時(shí)千萬(wàn)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(yùn)氣的成分在里面。我們只能控制自己，不能左右他人和環(huán)境。你可以為自己辯護(hù)，也會(huì)因此而受到批評(píng)和打壓，但是這并不意味著你做錯(cuò)了什么。大腦天生就關(guān)注負(fù)性信息因?yàn)樗臋C(jī)制是以保護(hù)為中心，而不是提升為中心的。要克服這種偏差，你必須刻意關(guān)注事情的積極方面。認(rèn)可自己的冒險(xiǎn)行為、適應(yīng)不安、或者當(dāng)你想蜷在家里沙發(fā)上什么都不做時(shí)，表現(xiàn)出來(lái)。你不能控制結(jié)果，但你可以鼓勵(lì)自己在過(guò)程中付出的努力，這樣你就能一直保持動(dòng)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(kāi)始試著掌控焦慮，而不是讓它掌控你。不能完全擺脫焦慮一點(diǎn)關(guān)系都沒(méi)有(好像也不太可能)。即便如此，你還是可以選擇向前進(jìn)，采取結(jié)構(gòu)化的行動(dòng)，從而構(gòu)建心理韌性和自信，為獲得充實(shí)、有意義的生活創(chuàng)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!
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雙語(yǔ)文摘?jiǎng)e讓焦慮成為你追逐夢(mèng)想的絆腳石
