双语组图：12个克服紧张恐惧的技巧

英语自学网

　　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。

2_110708111258_1.jpg

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。
            
            

enfive

2_110708111416_1.jpg

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。
            
            

ensix

2_110708111516_1.png

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。
            
            

enthree

2_110708111606_1.jpg

Image: Flickr
　　4.Analyze what's going on inside your head.
　　分析你脑子里都在想些什么。
            
            

entwo

2_110708111657_1.jpg

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。
            
            

enfive

2_110708111825_1.jpg

　　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。
            
            

enthree

2_110708112031_1.jpg

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。
            
            

enthree

2_110708112303_1.jpg

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。
            
            

enfour

2_110708112409_1.jpg

　　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。
            
            

enthree

2_110708112509_1.jpg

　　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。