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如何應對與焦慮相關的拖延症?

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1. Take time to discover what your anxiety is really about

1. 花時間弄清楚焦慮所在

Think about why you feel the way you do when you are putting things off. Is it because you are afraid of rejection or failure? Could it actually be that you are afraid of success? Does your procrastinating make you feel safe? Dig deep into what the root cause is of your procrastination so you can move on to the next tip.

拖延之時,想想自己爲何會產生這種感覺。是因爲你害怕被拒、害怕失敗嗎?還是因爲你害怕成功?拖延會讓你感到安全嗎?深入挖掘拖延症的根本原因後,接着看第二條建議吧。

2. Change your mindset

2. 改變心態

Once you have figured out what it is that is keeping you from doing the things you need to do, you can find ways to change the way you think. If you know that you are afraid it will not be good enough, then you can change your thinking about what would make it "good enough."

一旦弄清楚自己爲何拖延必須要做的事情後,你就能找到方法改變自己的思考方式。如果你知道自己是在擔心結果會不盡如人意,那你就應該轉換思路,思索怎麼樣才能讓它'盡人意'。

This is tricky, but you will have to practice thinking this way and doing it in order for it to stick. If you are worried about what might happen if you do it wrong, then change your thinking to ask yourself, "what if I do it right?"

這有點棘手,但你需要按這種方式練習並堅持下去。如果你擔心做錯事的後果,那就轉換思路,問問自己"如果做對了呢?"

如何應對與焦慮相關的拖延症?

3. Break the cycle

3. 打破循環

The cycle begins with you procrastinating. That leads to feelings of guilt, which in turn, leads to anxiety about what will happen next. Finally, the anxiety turns into feelings of powerlessness, which then goes back to fear and then doing nothing at all.

拖延開始後,會產生一系列循環反應。拖延導致內疚感,內疚感又會讓你對接下來將會發生的事情感到焦慮。最終,焦慮感會化爲無力感,從而又回到擔心受怕的初始狀態,最終導致一無所獲。

Where can you break the cycle? Of course, the most obvious place would be at the procrastination stage, but what about breaking the cycle at feeling guilty? Ask yourself what can you do instead of feeling guilty? Then, do it, or the cycle will continue.

該從何處打破循環呢?答案當然很明顯,從拖延階段開始打破,但如果從內疚感階段打破循環又會如何?問問自己,除了感到內疚你還能做些什麼?有了答案之後就趕緊行動,否則循環還會繼續下去。

4. Gather all the information you need to do it

4. 收集行動所需的所有信息

If your fear is based on not having enough information, then you will want to get the information you need to complete the task you are putting off. If you need to learn something new to accomplish that, then do it. Do not let your lack of knowledge hold you back.

如果您的恐懼是由於信息不足所致,那就該收集所需的所有信息,完成你所推遲的工作。如果你需要學習一些新知識才能完成這項任務,那就去做吧!不要讓缺乏知識拖了後腿。

5. Eliminate a stress factor

5. 消除壓力因素

I know, that is not easy, but it is not impossible either. Write down all the things that cause you stress and eliminate them.

我知道,這並非易事,但也絕非不可能。寫下導致壓力的所有原因,然後一一消除。