The trouble with letting even a well-founded worry get the best of you is that it can lead to a self-fulfilling prophecy: Lose enough sleep and suffer enough sweaty palms over time, and you'll start making mistakes that could lead to the very outcome you're dreading. Before things get that far, try these four steps:
就算理由很充分，但是如果讓焦慮在你心中占據上風，它也會產生問題，臆想會漸漸變成現實：睡眠不足，掌心冒汗，開始犯錯，最后你一直擔心的事情可能就會發生。如果你想避免這些事情，試試下面四個步驟：
1. Articulate exactly what you fear. What you resist persists, so stop resisting. What are you afraid of? Write it down. Say it out loud. Sounds simple, but often just naming a fear makes it easier to deal with, because putting words to it gives it a shape -- turning an amorphous black cloud of worry into a specific problem (e.g., what happens if you lose this job?) so you can take practical action.
1.認清你到底在焦慮什么。你越是抗拒，它就越持久，所以不要抗拒。你在擔心什么?把它寫下來，然后大聲說出來。這聽起來非常簡單，但現實往往是如果你能把焦慮描述出來，那么再去處理這些事情就會簡單得多，因為語言的形容將使焦慮更具體了。所以試著把不確定的焦慮烏云轉化為具體的問題(比如，如果你失業，會發生什么?)這樣你就能采取實際的行動。
2. Make a Plan B. Have a backup plan for what you'll do if you do get laid off again. Keep up your networking, and look around for stable or growing companies, or even other parts of your current company where there might be opportunities for you. You may never need your Plan B, but just knowing it's there could go a long way toward stemming anxiety.
2.制定后備方案。制定你被裁員后的后備方案：拓展人脈，尋找穩定或正在成長的公司，甚至是目前公司的其他部門也會給你帶來機會。你有可能永遠都用不到你的后備方案，但知道你有一個這樣的計劃有利于抑制焦慮。
3. Take good care of your health. Exercise often helps. Anxiety comes from your head, but it affects your whole body. So get out of your head as much as possible. Stand up and move. It is recommended to do some stress relievers like meditation -- even just for 15 minutes on the train -- and spending more time with friends and family. Connecting with people who care about you is calming.
3.保持身體健康。多鍛煉能幫助克服焦慮。焦慮來自你的心中，但它卻會影響你整個身體。所以盡可能讓它遠離你的內心。站起來運動運動吧。做一些有利于緩解壓力的冥想也是很有用的——即使只是在列車上閉目養神15分鐘也好——同時花更多的時間和家人朋友在一起。和關心你的人在一起會讓你冷靜下來。
4. Start right now. If you wait to be fear-free before tackling the foregoing, you will be waiting for a long time. Now is the moment to decide what control your fear will have over you -- whether it will paralyze you or motivate you. Deciding is important, because it's the step where you take your power back.
4.立即行動。如果你不采取行動，只是等待恐懼自行消失，那你可能需要等上很長一段時間。控制自己的恐懼會對你造成什么影響?是會令你萎靡不振還是使你一鼓作氣?現在就是決定的時候。決定非常重要，只有做出決定，你才能找回力量。
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