双语组图：12个克服紧张恐惧的技巧
Fear is one of our most basic and essential survival mechanisms, but sometimes it can overwhelm us even when a real threat doesn't exist.恐惧反应是我们人类生存最重要基本的机制之一，但有时它会让人无法承受，即时威胁并不真正存在。
We're afraid of failure and embarrassment, despite the consequences normally being far from life-or-death. We're terrified of shark attacks and plane crashes, even though the odds of catastrophe are so minute.
我们害怕失败和窘迫，尽管事情通常远没到生死关头这么严重。我们害怕"深海狂鲨"和飞机失事，尽管这些灾难的几率微乎其微。
For many it's because of a past trauma or unpleasant experience, which are difficult to remedy.
很多情况是因为过去难以平抚的恐惧或不愉快的体验。
We've collected a variety of insights from Psychology Today that will help you identify and overcome the fears and anxiety you face every day.
我们收集了Psychology Today 上的几个能帮你克服恐惧和焦虑的方法。
Image: By Dalboz17 on Flickr
1. Accept the inevitability of negative thoughts -- don't try to repress or control them.
接受消极想法是不可避免的--不要尝试去压抑或者控制它。
Image: By seafaringwoman on Flickr
2. Prevent yourself from always focusing on the negatives by balancing the picture.
别让注意力天天关注在消极事物上，像图中那样寻找好平衡。
Image: l.bailey_beverley via Flickr
3 .A few times every day, recognize that at this very moment you're doing OK.
每天告诉自己几次：此时此刻，我现在很好。
Image: Flickr
4.Analyze what's going on inside your head.
分析你脑子里都在想些什么。
Image: k.kazantzoglou on flickr
5. Re-evaluate the actual probability that something bad will happen so that you aren't constantly over-anxious.
重新评估下坏事发生的可能性，让自己不再一直过度紧张。
6.Use the emotional connection between you and your friends to reduce the sensation of fear
用友情缓解紧张情绪。
Image: By maisonbisson on Flickr
7.Expose yourself to your fears -- it will help train your brain to anticipate positive outcomes.
让自己去亲临那个恐惧--这会让你的大脑去期待好结果的来临。
Image: By deVos on Flickr
8. If you have a particular phobia, devote 15 minutes a day for intense exposure to that fear.
如果你有某种特殊的恐惧症，每天花15分钟让自己面对那个恐惧。
9.Realize that not everything is the end of the world -- one way to do this is by consciously trivializing tasks.
让自己认识到什么事都不会是世界末日——一种方法是有意识地将事情看淡。
10.Exercise to protect yourself against the effects of stress, which include anxiety and fear.
练习让自己不受压力的影响，包括紧张和恐惧的影响。
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