你有什么应对焦虑的方法？
正文翻译
What methods do you have for coping with anxiety?
你有什么应对焦虑的方法？
What methods do you have for coping with anxiety?
你有什么应对焦虑的方法？
评论翻译
CaptivatingSirenGrac
Meditation and Physical activity. I'm more active into these activities somehow I'm doing great and feeling good of what I've accomplished and I am proud.
冥想和体育锻炼。现在我会更加主动的参与这种活动，我觉得自己干得不错，并且我为自己所达成的成就感到欣慰与自豪。
Meditation and Physical activity. I'm more active into these activities somehow I'm doing great and feeling good of what I've accomplished and I am proud.
冥想和体育锻炼。现在我会更加主动的参与这种活动，我觉得自己干得不错，并且我为自己所达成的成就感到欣慰与自豪。
cycko
Physical activity is the best mental health life hack ever
体育锻炼就是有史以来最强大的心理健康绝招。
Physical activity is the best mental health life hack ever
体育锻炼就是有史以来最强大的心理健康绝招。
Unhappy-Ad3829
I've been followig guided meditations from various sources and of various lenghts (from 5 min to an hour) and all I ever get is frustrated. I have no idea how to "empty my mind" and just relax. I don't think I'm capable of it (anymore).
我一直都在找各种来源，各种长度（从5分钟到1小时）的引导式冥想，但我只感觉困惑。我根本不知道该如何“清空我的大脑”然后放松下来。我感觉我根本就（再也不可能）做得到。
I've been followig guided meditations from various sources and of various lenghts (from 5 min to an hour) and all I ever get is frustrated. I have no idea how to "empty my mind" and just relax. I don't think I'm capable of it (anymore).
我一直都在找各种来源，各种长度（从5分钟到1小时）的引导式冥想，但我只感觉困惑。我根本不知道该如何“清空我的大脑”然后放松下来。我感觉我根本就（再也不可能）做得到。
tobasc0cat
Hey! My therapist taught me meditation over the last few years, and it's been immensely helpful. He prefers something called "Transcendental Meditation", or TM. There is some mystical and exclusive stuff that he dismisses about it, but the actual process of meditation with a mantra rather than simply "empty your mind" has tons of research supporting it. I actually don't know "formal" TM so apologies to anyone if I get something wrong lol.
嘿！我的心理咨询师过去几年教过我如何冥想，对我的帮助特别大。他喜欢一种名叫“超觉沉思”的方法。虽然其中的一些神秘的、隐秘的方面他不喜欢，但是确实有大量的研究证明，比起简单的“清空你的大脑”，真正的带着咒语去冥想要有用的多。我其实不知道“正式”的超觉沉思是什么样的，所以我说错了的话还请多担待。
Hey! My therapist taught me meditation over the last few years, and it's been immensely helpful. He prefers something called "Transcendental Meditation", or TM. There is some mystical and exclusive stuff that he dismisses about it, but the actual process of meditation with a mantra rather than simply "empty your mind" has tons of research supporting it. I actually don't know "formal" TM so apologies to anyone if I get something wrong lol.
嘿！我的心理咨询师过去几年教过我如何冥想，对我的帮助特别大。他喜欢一种名叫“超觉沉思”的方法。虽然其中的一些神秘的、隐秘的方面他不喜欢，但是确实有大量的研究证明，比起简单的“清空你的大脑”，真正的带着咒语去冥想要有用的多。我其实不知道“正式”的超觉沉思是什么样的，所以我说错了的话还请多担待。
But basically, you find a comfortable place to sit, feet grounded, hands loose, and take deep breaths while slowly letting muscles relax. Then, you close your eyes and say a mantra, out loud if you want but generally I do it very purposefully in my head. Sometimes I start out loud, then get quiet as I settle in. The mantra is just one word, generally your TM teacher "bestows" it upon you and it's special, but mine is "sha-ring" lol. I don't assign any mystical value to it; it serves as a somewhat meaningless word to focus on.
简单来说，你先找个舒服的地方坐下，双脚着地，双手放松，一边深呼吸，一边慢慢让肌肉放松。然后闭上双眼，说一句咒语，可以大声说出来，但我通常都是在脑子里认真默念。有时我会一开始大声说出来，然后随着进入状态，慢慢降低声音。咒语只有一个词，一般就是你的冥想老师“赐予”你的那个特殊的词，我的是“分——享”哈哈哈哈。我不会给这个词加上任何神秘的价值，它只是个用来集中精神的词，没有意义。
简单来说，你先找个舒服的地方坐下，双脚着地，双手放松，一边深呼吸，一边慢慢让肌肉放松。然后闭上双眼，说一句咒语，可以大声说出来，但我通常都是在脑子里认真默念。有时我会一开始大声说出来，然后随着进入状态，慢慢降低声音。咒语只有一个词，一般就是你的冥想老师“赐予”你的那个特殊的词，我的是“分——享”哈哈哈哈。我不会给这个词加上任何神秘的价值，它只是个用来集中精神的词，没有意义。
For 15 minutes, the goal is to continue to breathe, check in on muscles and consciously relaxing them (I often start tensing my thighs or tightening my shoulders), and think-speaking the mantra at a comfortable cadence. There isn't a "right" way to say the mantra, I struggled with feeling like it should be a certain way for a while. If your mind wanders, like worrying about stressors or getting distracted, you observe your thoughts, then gently and nonjudgmentally guide yourself back to the mantra. I imagine walking my cat in a harness! My goal is to walk straight, my cat prefers to wander off to the side, attack a leaf, roll around, plop down etc. But yelling at him or getting frustrated doesn't make him walk better! Instead, I slow myself down, gently nudge him along, and let go of any "should be"s.
在十五分钟的时间内，你的目标就是继续呼吸，注意自己的肌肉，不断地放松（我经常从收紧大腿或是收拢肩膀开始），然后思考——抑扬顿挫地说出自己的咒语。关于说出咒语，并没有什么“正确”的方法，我之前也以为一定要用某种方式去说才行。如果你的思绪在游离，比如担心压力的来源或者分心，你就观察自己的思绪，然后轻柔地，不加审视地让思绪回到咒语上面。我想象的就是套上牵引绳溜猫！我想要指着走，但我的猫想要靠边走，玩叶子，打个滚，趴下之类的。但是对猫喊一嗓子或者着急也不会让他走直线！所以我就让自己慢下来，轻轻地推着他走，别想那些应不应该的事。
在十五分钟的时间内，你的目标就是继续呼吸，注意自己的肌肉，不断地放松（我经常从收紧大腿或是收拢肩膀开始），然后思考——抑扬顿挫地说出自己的咒语。关于说出咒语，并没有什么“正确”的方法，我之前也以为一定要用某种方式去说才行。如果你的思绪在游离，比如担心压力的来源或者分心，你就观察自己的思绪，然后轻柔地，不加审视地让思绪回到咒语上面。我想象的就是套上牵引绳溜猫！我想要指着走，但我的猫想要靠边走，玩叶子，打个滚，趴下之类的。但是对猫喊一嗓子或者着急也不会让他走直线！所以我就让自己慢下来，轻轻地推着他走，别想那些应不应该的事。
Sometimes, my thoughts won't quiet. It's basically a string of stress stress stress sha-ring stress stress sha-ring stress stress.... But the key is to keep going back to the mantra. Eventually, things calm down. If one session isn't successful, setting aside the time to sit there is important anyway! It can also be a little disconcerting when you are having a successful session, because the physical relaxation can be immense. When my timer goes off I have to wait another minute or so before I open my eyes or start moving or else I fall over. I used to struggle more with vertigo during it, but that improved with time. It's important to not get mad at yourself! You are human. You can't just shut off your mind. That's why I like meditation where your mind retains a degree of activity, while your body relaxes and blood pressure lowers.
有的时候，我的思绪安静不下来。差不多就像是一串压力压力压力分——享压力压力分——享压力压力这样。但是重点在于要不断地回到咒语上面。思绪终究会安静下来。如果一次冥想不够成功，至少花时间坐在那里就已经很重要了！如果你的冥想特别成功，你也会觉得有点不安，因为躯体上的放松特别畅快。等到计时器结束的时候，我得再等一分钟才能睁开眼睛活动，不然我会摔倒。我之前在冥想的时候还会晕眩，但是这些都随着时间改善了。重要的是不要对你自己生气！你是人类。人类是不可能直接把大脑关机的。所以我才喜欢冥想，你的思绪保持一定程度的活动，而你的身体放松，血压也会下降。
有的时候，我的思绪安静不下来。差不多就像是一串压力压力压力分——享压力压力分——享压力压力这样。但是重点在于要不断地回到咒语上面。思绪终究会安静下来。如果一次冥想不够成功，至少花时间坐在那里就已经很重要了！如果你的冥想特别成功，你也会觉得有点不安，因为躯体上的放松特别畅快。等到计时器结束的时候，我得再等一分钟才能睁开眼睛活动，不然我会摔倒。我之前在冥想的时候还会晕眩，但是这些都随着时间改善了。重要的是不要对你自己生气！你是人类。人类是不可能直接把大脑关机的。所以我才喜欢冥想，你的思绪保持一定程度的活动，而你的身体放松，血压也会下降。
Anyway. Not sure if this is helpful, but maybe it's something you can try!
差不多就这样。不知道有没有用，但或许你可以试试！
差不多就这样。不知道有没有用，但或许你可以试试！
isymic143
The trick is not to "empty my mind". The trick is to not participate in the random thoughts flowing through the mind. Let them come and go, while you keep your focus on the obxt of your meditation. The mind will quiet itself eventually.
关键不在于“清空我的大脑”，而是在于不要参与从你的脑子里飞驰而过的那些随机的思绪。任它们来去自由，你只需要把注意力集中在你要冥想的对象上就可以了。你的大脑会自己慢慢安静下来的。
The trick is not to "empty my mind". The trick is to not participate in the random thoughts flowing through the mind. Let them come and go, while you keep your focus on the obxt of your meditation. The mind will quiet itself eventually.
关键不在于“清空我的大脑”，而是在于不要参与从你的脑子里飞驰而过的那些随机的思绪。任它们来去自由，你只需要把注意力集中在你要冥想的对象上就可以了。你的大脑会自己慢慢安静下来的。
Also, it's important to not get frustrated. Getting distracted is normal and expected. When it happens, just refocus and continue. Dwelling on the fact that it happened is just more distraction.
此外，重要的是不要心急。分心是正常的，也是会发生的。如果分心了，你只需要重新集中精力，然后继续。抱着自己分心了的这件事不放，只会让你更加分心。
此外，重要的是不要心急。分心是正常的，也是会发生的。如果分心了，你只需要重新集中精力，然后继续。抱着自己分心了的这件事不放，只会让你更加分心。
Quiet-Quit1617
I used to go to the gym to help with anxiety but it usually just got me more worked up. I’d get under the squat bar and get flooded with negative thoughts. You’re weak and always have been, you’ll give up on this just like everything else, you’ll never improve, people are looking at you and see you as a joke. I know it’s all in my head and entirely untrue, but I can’t seem to get them out of my head. By the end of my workout I’m exhausted physically and emotionally. Anyone else get this way and have any advice?
我以前也去健身房想改善自己的焦虑，但这通常只会让我更加疲惫。我走到深蹲架下面，脑子里就全是负面的思绪。你就是个弱鸡，并且一直以来都是如此，你肯定会放弃的，就像你之前放弃过的一切一样，你永远也不会进步，人们看你就像在看笑话。我知道这都是我脑子里的想法，都是完全不真实的，但是我好像就是没法让这些想法从我的脑海里出去。练到最后我的身体和精神都疲惫不堪。有没有经历过类似事情的人给一点建议？
I used to go to the gym to help with anxiety but it usually just got me more worked up. I’d get under the squat bar and get flooded with negative thoughts. You’re weak and always have been, you’ll give up on this just like everything else, you’ll never improve, people are looking at you and see you as a joke. I know it’s all in my head and entirely untrue, but I can’t seem to get them out of my head. By the end of my workout I’m exhausted physically and emotionally. Anyone else get this way and have any advice?
我以前也去健身房想改善自己的焦虑，但这通常只会让我更加疲惫。我走到深蹲架下面，脑子里就全是负面的思绪。你就是个弱鸡，并且一直以来都是如此，你肯定会放弃的，就像你之前放弃过的一切一样，你永远也不会进步，人们看你就像在看笑话。我知道这都是我脑子里的想法，都是完全不真实的，但是我好像就是没法让这些想法从我的脑海里出去。练到最后我的身体和精神都疲惫不堪。有没有经历过类似事情的人给一点建议？
isymic143
Meditation and ...
冥想，以及……
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
Meditation and ...
冥想，以及……
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
One of the most important benefits of meditation is learning how to control where your mind is focusing.
冥想最重要的好处之一，就是学会控制你的思绪的重心。
冥想最重要的好处之一，就是学会控制你的思绪的重心。
Repulsive_Week_4842
Journaling has been a game-changer for me. It's like having a low-budget therapist who's available 24/7. I write down everything that's bugging me, and somehow seeing it on paper makes it seem more manageable. Plus, doodling in the margins is a nice bonus stress-reliever.
写日记给我带来了很大的改变。就好像是有一位七天二十四小时准备服务的廉价心理咨询师一样。我会把所有烦扰我的思绪都写下来，然后把这些事情写在纸上，就会让它们看起来更加可控。此外，在纸张边缘画点涂鸦也是不错的额外释放压力的手段。
Journaling has been a game-changer for me. It's like having a low-budget therapist who's available 24/7. I write down everything that's bugging me, and somehow seeing it on paper makes it seem more manageable. Plus, doodling in the margins is a nice bonus stress-reliever.
写日记给我带来了很大的改变。就好像是有一位七天二十四小时准备服务的廉价心理咨询师一样。我会把所有烦扰我的思绪都写下来，然后把这些事情写在纸上，就会让它们看起来更加可控。此外，在纸张边缘画点涂鸦也是不错的额外释放压力的手段。
georgehonda
I've always found this difficult because I'm a fairly self conscious person so immortalising my thoughts and feelings is tough. But maybe it would help, I'll give it a try
我一直都觉得这挺困难的，因为我是一个相对比较在意自己的人，所以把我的思绪和感受定格下来很困难。但是或许这会有帮助，我还是试一试比较好。
I've always found this difficult because I'm a fairly self conscious person so immortalising my thoughts and feelings is tough. But maybe it would help, I'll give it a try
我一直都觉得这挺困难的，因为我是一个相对比较在意自己的人，所以把我的思绪和感受定格下来很困难。但是或许这会有帮助，我还是试一试比较好。
Smok3dSalmon
immortalising my thoughts
引用：“把我的思绪和感受定格下来”
immortalising my thoughts
引用：“把我的思绪和感受定格下来”
Doing this is exactly what you need to do, so that you can revisit those thoughts later and reflect on them with a clear mind.
你就是为了这么做才写日记，这样你就可以在以后带着清晰的大脑重新审视这些思绪。
你就是为了这么做才写日记，这样你就可以在以后带着清晰的大脑重新审视这些思绪。
georgehonda
Maybe you're right. I often feel embarrassed about seeing how I felt about things at the time. Like my feelings were irrational or stupid and not valid. Maybe that's some of the reason I don't gravitate towards this naturally
或许你说得对。我经常会因为看到当时我的感受而感到尴尬。就好像我的感受都很不理性，很愚蠢，而且根本说不通。或许这就是我不愿意主动写日记的原因。
Maybe you're right. I often feel embarrassed about seeing how I felt about things at the time. Like my feelings were irrational or stupid and not valid. Maybe that's some of the reason I don't gravitate towards this naturally
或许你说得对。我经常会因为看到当时我的感受而感到尴尬。就好像我的感受都很不理性，很愚蠢，而且根本说不通。或许这就是我不愿意主动写日记的原因。
katlips-verahits
Me: rips page out two months later when I revisit because "girl you were tripping and everything was, in fact, ok"
我：两个月之后重新看自己写的日记直接把纸给撕烂，因为“妹妹你当时嗑大了吧，事实上一切都还好”
Me: rips page out two months later when I revisit because "girl you were tripping and everything was, in fact, ok"
我：两个月之后重新看自己写的日记直接把纸给撕烂，因为“妹妹你当时嗑大了吧，事实上一切都还好”
zigzampow
Or burn it. New year, let it go. Make it a ceremony, even if solo.
或者烧掉它。新的一年了，都放手吧。把它当成一场纪念，哪怕是一个人的。
Or burn it. New year, let it go. Make it a ceremony, even if solo.
或者烧掉它。新的一年了，都放手吧。把它当成一场纪念，哪怕是一个人的。
Peony_333
Exactly this. My therapist just recommended this to me recently. Write everything out.. but you don’t have to keep it. Rip it up, throw it away, or burn it. I choose It’s quite therapeutic.
完全没错。我的心理咨询师刚跟我推荐了这个。把一切都写下来，但是你用不着留着。撕掉，扔掉，或者烧掉。我选择烧掉，还是挺治愈的。
Exactly this. My therapist just recommended this to me recently. Write everything out.. but you don’t have to keep it. Rip it up, throw it away, or burn it. I choose It’s quite therapeutic.
完全没错。我的心理咨询师刚跟我推荐了这个。把一切都写下来，但是你用不着留着。撕掉，扔掉，或者烧掉。我选择烧掉，还是挺治愈的。
eiretara7
I feel exactly the same. I’ve tried journaling, but the fear of dying and having my loved ones go through my stuff and reading all my most secret and dumb thoughts keeps me from being 100% honest.
我也觉得完全一样。我试过写日记，但是我很害怕自己死了之后，我爱的人整理我的遗物的时候，读到了我所有的秘密和愚蠢的想法，于是我就不算是对他们100%诚实了。
I feel exactly the same. I’ve tried journaling, but the fear of dying and having my loved ones go through my stuff and reading all my most secret and dumb thoughts keeps me from being 100% honest.
我也觉得完全一样。我试过写日记，但是我很害怕自己死了之后，我爱的人整理我的遗物的时候，读到了我所有的秘密和愚蠢的想法，于是我就不算是对他们100%诚实了。
I get around it by typing out an email to myself and saving it as a draft to be dexed later.
我的解决办法是写一封给自己的邮件并保存为草稿，留待日后删除。
我的解决办法是写一封给自己的邮件并保存为草稿，留待日后删除。
1127_and_Im_tired
My daughter found my journal when she was maybe 16ish. It was all just me saying how worthless I was, how I wanted to die, how much pain I was in. She came to me crying, and I felt horrible that she saw that part of me. I don't journal any more
我女儿大概16岁左右的时候发现了我的日记。里面写的全都是我觉得自己毫无价值，我想要死，我忍受着怎样的痛苦。她哭着来找我，我因为她看到了我的另一部分而感到无比痛苦。此后我再也不写日记了。
My daughter found my journal when she was maybe 16ish. It was all just me saying how worthless I was, how I wanted to die, how much pain I was in. She came to me crying, and I felt horrible that she saw that part of me. I don't journal any more
我女儿大概16岁左右的时候发现了我的日记。里面写的全都是我觉得自己毫无价值，我想要死，我忍受着怎样的痛苦。她哭着来找我，我因为她看到了我的另一部分而感到无比痛苦。此后我再也不写日记了。
RonnyReddit00
I do this but never read them back.
我也写，但是我从来不读。
I do this but never read them back.
我也写，但是我从来不读。
First I did it in a notebook now I do it in a notes app on my laptop and lock the notes so it feel secure.
一开始我在笔记本上写，后来我在电脑里的笔记app上写，然后我把这些笔记锁起来，这样我就会觉得安全。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
一开始我在笔记本上写，后来我在电脑里的笔记app上写，然后我把这些笔记锁起来，这样我就会觉得安全。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
I like doing it on the computer cos I'm quicker at typing so I just unload my thoughts and don't worry about grammar or caps and just let it fly. If it's about someone fuck it I'll write it if it's deep and dark I write it.
我喜欢在电脑上写，因为我打字更快，所以我只需要释放我的思绪，不需要担心语法和大小写，只要写个不停就好了。如果是关于某个人的，去他妈的我写了，如果是什么深邃黑暗的，我也写了。
我喜欢在电脑上写，因为我打字更快，所以我只需要释放我的思绪，不需要担心语法和大小写，只要写个不停就好了。如果是关于某个人的，去他妈的我写了，如果是什么深邃黑暗的，我也写了。
Another tips I got with anxiety is a technique called take the thought to court.
我应对焦虑的另一个诀窍就是带着思绪去法庭的技巧。
我应对焦虑的另一个诀窍就是带着思绪去法庭的技巧。
If your worrying about everyone hating you for example (a pretty common one) take that thought to court and write down thr evidence for the case and against it.
举个例子，如果你担心所有人都讨厌你（这还挺常见的），你就带着这个想法去法庭，并且写出有利和不利于这个想法的证据。
举个例子，如果你担心所有人都讨厌你（这还挺常见的），你就带着这个想法去法庭，并且写出有利和不利于这个想法的证据。
For example, "everyone hates me your honor".
举个例子，“法官大人，所有人都讨厌我。”
举个例子，“法官大人，所有人都讨厌我。”
The evidence for this is I sometimes say stupid things or I don't text back.
支持这个观点的证据就是我有时候说蠢话，或者我不回消息。
支持这个观点的证据就是我有时候说蠢话，或者我不回消息。
The evidence against this says "they never said they hate me, they invite me to things and I enjoy myself when I'm there."
反对这个观点的证据就是“他们从来没说过他们讨厌我，他们会邀请我做各种事情，而且我在那里很自在。”
反对这个观点的证据就是“他们从来没说过他们讨厌我，他们会邀请我做各种事情，而且我在那里很自在。”
So in conclusion they don't hate me.
所以结论就是他们不讨厌我。
所以结论就是他们不讨厌我。
ItsDefinitely_NotMe
Cognitive restructuring, my favorite being looking for evidence of my worries/thoughts being unlikely, incoherent or incorrect.
认知重构，我最喜欢的就是寻找能够证明我的担忧和想法不太可能发生，没有逻辑或者不正确的证据。
Cognitive restructuring, my favorite being looking for evidence of my worries/thoughts being unlikely, incoherent or incorrect.
认知重构，我最喜欢的就是寻找能够证明我的担忧和想法不太可能发生，没有逻辑或者不正确的证据。
For example: my friends probably hate me. What evidence do I have that could prove this? What evidence do I have to prove that they, in fact, do not?
举个例子：我朋友很可能讨厌我。我有什么证据能证明这个？我有什么证据能证明他们实际上不讨厌我？
举个例子：我朋友很可能讨厌我。我有什么证据能证明这个？我有什么证据能证明他们实际上不讨厌我？
OoLaLana
When I'm sitting in the moment of anxiety, I do this:
当我焦虑的时候，我会这么做：
When I'm sitting in the moment of anxiety, I do this:
当我焦虑的时候，我会这么做：
I breathe. A deep, long inhale; a comfortable, collapsing exhale.
我先呼吸。长而深的吸气；舒畅痛快的呼气。
我先呼吸。长而深的吸气；舒畅痛快的呼气。
I focus on my breathing and my working lungs and not on whatever problem has triggered my anxiety.
我会将注意力集中于我的呼吸和我的肺上，而不是导致我焦虑的问题上面。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
我会将注意力集中于我的呼吸和我的肺上，而不是导致我焦虑的问题上面。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
Once I feel calmer, I look at the problem that's causing the anxiety.
等我冷静下来之后，我就会审视这个导致我焦虑的问题本身。
等我冷静下来之后，我就会审视这个导致我焦虑的问题本身。
I imagine the worst case scenario. What if my deepest worry actually materialized?!?
我想象了最糟糕的情况。如果我最担忧的事情成真了怎么办？
我想象了最糟糕的情况。如果我最担忧的事情成真了怎么办？
I then figure out what I would do IF that actually happened.
然后我就会思考，如果确实成真了，那我又该做些什么。
然后我就会思考，如果确实成真了，那我又该做些什么。
Once I realize that, even though it's not something I wish to go through, that there is a path out of it, I feel calmer and in more control.
一旦我意识到，哪怕这不是我想要经历的事情，我也有办法从中走出来之后，我就会感觉冷静下来，更在掌控之中。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
一旦我意识到，哪怕这不是我想要经历的事情，我也有办法从中走出来之后，我就会感觉冷静下来，更在掌控之中。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
I think back to other times I've felt this way and the eventual outcome wasn't as difficult to deal with as I had imagined.
我会回忆起之前我有过同样感受的时候，最终的结果也并没有我想象的那样难以应对。
我会回忆起之前我有过同样感受的时候，最终的结果也并没有我想象的那样难以应对。
For me it's the loss of control and the unknown that causes my mental and emotional discomfort. Once I have an idea of a possible plan forward, it doesn't feel so scary.
对我来说，是失去控制和未知的感受，让我的心理和情绪感到难受。一旦我有了可行的计划，就没那么可怕了。
对我来说，是失去控制和未知的感受，让我的心理和情绪感到难受。一旦我有了可行的计划，就没那么可怕了。
Hope this is of some help to you.
希望这对你也能有所帮助。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
希望这对你也能有所帮助。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
Less-Might9855
My therapist always tells me to reword “what if” to “even if”. Meaning even IF that thing happens, I will be just fine.
我的心理医生总是告诉我把“万一”改成“哪怕”。意味着哪怕事情真的发生，我也不会有事。
My therapist always tells me to reword “what if” to “even if”. Meaning even IF that thing happens, I will be just fine.
我的心理医生总是告诉我把“万一”改成“哪怕”。意味着哪怕事情真的发生，我也不会有事。
whiskey_agogo
I'll go out and get groceries/something I've been meaning to get for my place. Not like impulse buying, but like something I NEED that I've just been putting off. Gets me doing something productive, I'm outside, and then I feel "one step ahead" of where I was when I was feeling like ass.
我会出门买点菜，或者是别的我一直想买的东西。不是冲动购物，只是那些我需要买但却一直在拖延的东西。让我做点有建设的事情，出门，然后我就会觉得比之前一塌糊涂的自己要“向前一步”。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
I'll go out and get groceries/something I've been meaning to get for my place. Not like impulse buying, but like something I NEED that I've just been putting off. Gets me doing something productive, I'm outside, and then I feel "one step ahead" of where I was when I was feeling like ass.
我会出门买点菜，或者是别的我一直想买的东西。不是冲动购物，只是那些我需要买但却一直在拖延的东西。让我做点有建设的事情，出门，然后我就会觉得比之前一塌糊涂的自己要“向前一步”。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
Playing music, gym, or just any hobby really.
放音乐，锻炼，或者真的随便什么爱好都行。
放音乐，锻炼，或者真的随便什么爱好都行。
TwinkleToes474
Acutely or aggregately?
急性的还是累积的？
Acutely or aggregately?
急性的还是累积的？
-Acutely : Try to focus on the present moment. Look around, take some deep breaths, and assess that nothing is currently wrong or disastrous etc etc in that moment. Additionally it may be helpful to engage in something such as a hobby, a walk, etc to distract yourself.
急性的：试着将注意力集中于现在。看看周围，深呼吸，然后估计现在没有什么篓子，或者大事。此外或许也可以做点事情，比如爱好，散步之类的，让自己分分神。
急性的：试着将注意力集中于现在。看看周围，深呼吸，然后估计现在没有什么篓子，或者大事。此外或许也可以做点事情，比如爱好，散步之类的，让自己分分神。
-Aggregately - and hear me when I say this - Do something that will fill your ‘bucket’ daily, weekly etc. Your bucket will fill 2-3% each day, and be emptied out 1-2% from life’s stupidities. 6 months will go by and you’ll be 30-40% better. 12-18 months will go by and you’ll be 90% better. Just trust the process and take care of yourself and never give up.
累积的——我下面说的要认真听——做一点每天，每周都能填满你的“水桶”的事情。你的水桶每天可以接大概2%-3%，然后被生活的蠢事倒出去1%-2%。六个月之后，你就会比以前好30%-40%。12-18个月之后，你就会比以前好90%。相信这个过程，照顾好你自己，永远不要放弃。
累积的——我下面说的要认真听——做一点每天，每周都能填满你的“水桶”的事情。你的水桶每天可以接大概2%-3%，然后被生活的蠢事倒出去1%-2%。六个月之后，你就会比以前好30%-40%。12-18个月之后，你就会比以前好90%。相信这个过程，照顾好你自己，永远不要放弃。
alwaysbehuman
I don't understand the bucket filling analogy. Please explain
我不太明白你这个灌水桶的比喻。请解释一下
I don't understand the bucket filling analogy. Please explain
我不太明白你这个灌水桶的比喻。请解释一下
TwinkleToes474
Of course.
没问题。
Of course.
没问题。
If you feel like sad, angry, lonely etc, your bucket is empty. If you feel great, fufilled, happy etc- your bucket is full.
如果你觉得难过，生气，孤独之类的，那么你的水桶就是空的。如果你感觉良好，满意，开心之类的，那你的水桶就是满的。
如果你觉得难过，生气，孤独之类的，那么你的水桶就是空的。如果你感觉良好，满意，开心之类的，那你的水桶就是满的。
Another example may be as simple as toxic people or traits are putting holes in your bucket.
再举一个简单的例子，一个糟糕的人或者一种糟糕的性格，就是会往你的水桶里钻眼儿。
再举一个简单的例子，一个糟糕的人或者一种糟糕的性格，就是会往你的水桶里钻眼儿。
HeartThrobGoddess
surroundings and nature.
周围和自然。
surroundings and nature.
周围和自然。
H0rnsD0wn
Control something you can control. Feel like life is slipping and you’re overwhelmed? Pick one small thing you CAN control and do it. I usually start by cleaning my room til it sparkles. Hey, now I feel good because I accomplished something. Then I find something else I can control, maybe my exercise, and I go for a 2 mile walk to get some good air and see people going about life. Then I come home to a perfectly clean room. Next I’ll control what I eat. Maybe cook a healthy or cozy meal like some pancakes, eggs, sausage, and fruit or some baked fish and veggies.
控制你可以控制的东西。你觉得生活在走向滑坡，你要被淹没了？选一个你可以控制的小事，然后去做。我通常从打扫屋子开始，直到一尘不染。嘿，现在我感觉好多了，因为我把一件事情做成了。然后我再找一件可以控制的事情，或许是锻炼身体，我就走两英里呼吸一点新鲜空气，看看别人忙活他们的人生。然后我回到家来，发现自己的房间干干净净。接下来我就控制吃的东西。或许我要做一顿健康或者好吃的饭，例如煎饼，鸡蛋，香肠，水果，或者烤鱼和蔬菜。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
Control something you can control. Feel like life is slipping and you’re overwhelmed? Pick one small thing you CAN control and do it. I usually start by cleaning my room til it sparkles. Hey, now I feel good because I accomplished something. Then I find something else I can control, maybe my exercise, and I go for a 2 mile walk to get some good air and see people going about life. Then I come home to a perfectly clean room. Next I’ll control what I eat. Maybe cook a healthy or cozy meal like some pancakes, eggs, sausage, and fruit or some baked fish and veggies.
控制你可以控制的东西。你觉得生活在走向滑坡，你要被淹没了？选一个你可以控制的小事，然后去做。我通常从打扫屋子开始，直到一尘不染。嘿，现在我感觉好多了，因为我把一件事情做成了。然后我再找一件可以控制的事情，或许是锻炼身体，我就走两英里呼吸一点新鲜空气，看看别人忙活他们的人生。然后我回到家来，发现自己的房间干干净净。接下来我就控制吃的东西。或许我要做一顿健康或者好吃的饭，例如煎饼，鸡蛋，香肠，水果，或者烤鱼和蔬菜。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
After all that, I’m in a mood believing I can do whatever I want to, and whatever I need to. Just start small by controlling something you can control.
把这一切都忙活完之后，我就会进入一种相信自己能做到任何想做的，任何需要做的事情的情绪里面。从你能控制的小事开始就好。
把这一切都忙活完之后，我就会进入一种相信自己能做到任何想做的，任何需要做的事情的情绪里面。从你能控制的小事开始就好。
DivineHeartMuse
Spend time with friends or meet other people through activities such as volunteering, sport or social clubs, or peer support groups. If you're able to talk to people about how you feel, it can help to reduce your anxiety. Sometimes saying what's worrying you out loud can take away its power over you.
花点时间陪朋友，或者通过活动见见其他人，比如志愿活动，运动或者社交俱乐部，或者同行支持团体。如果你可以和别人聊起来自己的感受，你就能缓解焦虑。有时候把让你担忧的事情大声说出来就可以带走它的力量。
Spend time with friends or meet other people through activities such as volunteering, sport or social clubs, or peer support groups. If you're able to talk to people about how you feel, it can help to reduce your anxiety. Sometimes saying what's worrying you out loud can take away its power over you.
花点时间陪朋友，或者通过活动见见其他人，比如志愿活动，运动或者社交俱乐部，或者同行支持团体。如果你可以和别人聊起来自己的感受，你就能缓解焦虑。有时候把让你担忧的事情大声说出来就可以带走它的力量。
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