過度焦慮該怎麼辦？這裏有3個小妙招

Do you have anxiety?
你焦慮嗎？

Have you tried just about everything to get over it, but it just keeps coming back?
你是否嘗試過用盡一切辦法去克服它，但是它總是反覆？

Perhaps you thought you had got over it, only for the symptoms to return with a vengeance?
要不是症狀捲土重來，你可能認爲自己已經熬過去了。

Whatever your circumstances, science can help you to beat anxiety for good.
不管你是什麼情況，科學可以幫助你徹底戰勝焦慮。

How science can help
科學如何提供幫助

The way you cope or handle things in life has a direct impact on how much anxiety you experience – tweak the way you’re coping, therefore, and you can lower your anxiety levels.
你處理生活瑣事的方式對你經歷多少焦慮有直接影響——稍稍改進你的處事方式，因此你能降低自己的焦慮水平。

Do you feel like your life is out of control? Do you find it hard to make decisions – or get things started?
你是否感覺生活失控？你是否發現很難做決定——或者開始做事情？

Well, one way to overcome indecision or get going on that new project is to “do it badly”.
克服優柔寡斷或者開始新項目，有一個方法就是“不好好做”。

This may sound strange, but the writer and poet GK Chesterton said that: “Anything worth doing is worth doing badly.”
聽起來可能怪怪的，但是作家兼詩人G·K·切斯特頓曾說：“任何值得做的事情就算沒做好也值得。”

And he had a point. The reason this works so well is that it speeds up your decision-making process and catapults you straight into action.
他有自己的論據。這個理由有作用是因爲，它加速了你做決定的過程，刺激你直接採取行動。

Otherwise, you could spend hours deciding how you should do something or what you should do, which can be very time-consuming and stressful.
否則，你可能花好幾小時決定你應該怎麼做或者你應該做什麼，這非常耗時間也很有壓力。

People often want to do something “perfectly” or to wait for the “perfect time” before starting.
人們常常想做事情要完美或者等待開始的“最佳時機”。

But this can lead to procrastination, long delays or even prevent us from doing it at all. And that causes stress – and anxiety.
但這就導致了拖延、長時間的延期甚至阻止了我們去做這件事情。所有的一切造成了壓力——以及焦慮。

Forgive yourself and ‘wait to worry’
原諒自己，等待焦慮

Are you particularly critical of yourself and the blunders you make?
你是否對自己嚴苛，過分挑剔自己的錯誤？

Well, imagine if you had a friend who constantly pointed out everything that was wrong with you and your life. You’d probably want to get rid of them right away.
想象一下，如果你有一個朋友，他不斷地指出你的任何錯誤，那你估計會想要離他遠遠的。

But people with anxiety often do this to themselves so frequently that they don’t even realize it anymore.
但是焦慮的人經常這麼對自己，過於頻繁以致他們不再意識到這點。

They’re just not kind to themselves.
焦慮的人並不善待自己。

So perhaps it’s time to change and start forgiving ourselves for the mistakes we make.
所以也許是時候改變一下，開始原諒自己的錯誤。

If you feel like you’ve embarrassed yourself in a situation, don’t criticize yourself – simply realize that you have this impulse to blame yourself, then drop the negative thought and redirect your attention back to the task at hand or whatever you were doing.
如果你感覺自己出醜了，不要批評自己——只要你意識到想要批評自己的衝動，你應該放棄消極的想法，把你的注意力回到手頭任務上或者任何你正在做的事情。

Another effective strategy is to “wait to worry”.
另外的有效策略就是“等待焦慮”。

If something went wrong and you feel compelled to worry (because you think you screwed up), don’t do this immediately. Instead, postpone your worry – set aside 10 minutes each day during which you can worry about anything.
如果某件事出了錯，你不得不去擔心（因爲你覺得是你搞砸了），不要立即去做。而是延緩你的擔憂——每天留出十分鐘，你可以去擔心任何事情。

Find purpose in life by helping others
幫助別人，發現生活目標

It’s also worth considering how much of your day is spent with someone else in mind?
同樣值得的是，去思考你的一天有多少時間和心裏的人一起度過。

If it’s very little or none at all, then you’re at a high risk of poor mental health.
如果時間很少甚至沒有，那你很有可能有糟糕的心理健康狀況。

Regardless of how much we work or the amount of money we make, we can’t be truly happy until we know that someone else needs us and depends on our productivity or love.
不要管我們做了多少工資或者賺了多少錢，如果我們不知道別人需要我們，依賴着我們的能力或者愛，我們就不會真正地快樂。

Knowing that someone else needs you makes it easier to endure the toughest times.
知道被人需要，可以使艱難的日子好過一些。

You’ll know the “why” for your existence and will be able to bear almost any “how”.
你會懂得“爲何”而活，你也可以承受幾乎所有的痛苦。