摘錄：遇到太多的恐慌，想想最糟糕的的情況吧，設(shè)想一下那樣的場(chǎng)景，然后把恐懼丟到腦后。這樣你就算是做足了準(zhǔn)備，恐懼感也不會(huì)再阻礙到你對(duì)于不同情景的創(chuàng)造力。

　　英語(yǔ)閱讀美文:做一個(gè)積極的人

　　Positive thinking is a significant element of happiness. In order to become a positive thinker,determination and consistency are important. The first thing to know about positive thinking is that everyone can do it. With certain cognitive and behavioral modifications, we can all become positive thinkers. Another important factor is that being a positive thinker does notmean you become numb to anything that is not working properly in your life or is negative — it just means that you approach life and face challenges with a healthier outlook.

　　To become a positive thinker, these may help you:

　　正面思考是幸福的重要組成部分。要想成為一個(gè)積極的思考者，決心和毅力必不可少。首先你要知道，每個(gè)人都能成為積極思考者。只要改善一定的認(rèn)知和行為，我們都可以做到。另外一個(gè)很重要的因素就是：你不需要對(duì)那些不是很完美的事情麻木不仁或是帶有悲觀的色彩——只是說(shuō)人生和挑戰(zhàn)你都要積極的對(duì)待。

　　要想成為一個(gè)積極的思考者，下面這些也許能幫到你：

　　1. Change your self-monitoring:

　　改變自我監(jiān)督

　　Instead of selectively attending to negative events, focus on the positive ones. Then pay attention to the delayed consequences of your behavior rather than the immediate ones. For example, if a job is not going like you want, focus on the fact that you have a job and how you can take your time to make the situation better.

　　與其選擇做那些消極的事情，不如集中做些積極的吧。然后看看你的行為之后的效果。不是立竿見(jiàn)影的那種。比如，如果工作不是很喜歡，就記住你有一份工作的事實(shí)，專注如何能把情況變得好點(diǎn)。

　　2. Change your self-evaluation:

　　改變自我評(píng)價(jià)：

　　Challenge any inaccurate internal attributions and see if you compare your behavior to standards that are excessively rigid and perfectionistic. If so, change these and bereasonable with your comparisons. For example, if you constantly compare your weaknesses with other peoples' strengths, then switch this and compare yourself with those who are doing poorer than you as well. Overall, people who focus more on their strengths than their weaknesses but at the same time are aware of their weaknesses have a healthier self-evaluation result.

　　探究那些內(nèi)部失敗的原因，看看自己的行為是否是沒(méi)有達(dá)到嚴(yán)格完美的標(biāo)準(zhǔn)。如果是，就改掉那些標(biāo)準(zhǔn)，接受自己目前的不足。比如如果你總是把自己的缺點(diǎn)和別人的優(yōu)點(diǎn)作比較，那么換一下，也和那些做的沒(méi)有你好的人比一比吧。一般來(lái)說(shuō)，人們都會(huì)更關(guān)注他們的強(qiáng)項(xiàng)而非弱點(diǎn)，但同時(shí)他們也會(huì)意識(shí)到缺點(diǎn)會(huì)有更健康的自我評(píng)價(jià)結(jié)果。

　　3. Change your self-reinforcement:

　　改變自我獎(jiǎng)勵(lì)機(jī)制：

　　If you have low rates of self-reward and high rates of self-punishment when it comes tocertain aspects of your life, then you want to modify this. For example, think more of how far you've come, how hard you've worked, acknowledge yourself for it and then see how much further you want to go.

　　如果你對(duì)自己獎(jiǎng)勵(lì)很少懲罰很多，而這似乎已成為一種慣性時(shí)，是時(shí)候改變一下了。比如，多想想你已經(jīng)達(dá)到哪些成就，多么努力地工作，獎(jiǎng)勵(lì)一下自己，然后看看你還能走多遠(yuǎn)。

　　4. Draw conclusions with evidence:

　　根據(jù)事實(shí)得出結(jié)論：

　　Look at the evidence, look at the events, look at patterns and don't base your conclusions on assumptions. For example, don't just assume someone will cheat you because they look like or in some ways act like an ex you didn't get along with. Look at other elements to see if there is any evidence for your assumption.

　　根據(jù)事實(shí)得出結(jié)論：看看事實(shí)，看看事件，看看形式，千萬(wàn)別把結(jié)論基于猜想上。比如，不要因?yàn)槟承┤丝雌饋?lái)像在騙你或是表現(xiàn)的讓你覺(jué)得不怎么舒服，就認(rèn)為他們的確在騙你。看看有沒(méi)有其他證據(jù)能證實(shí)你的觀點(diǎn)吧。

　　5. Don't be that individual:

　　別把事情過(guò)分個(gè)人化：

　　The majority of how people interact with you is due to their own personality, strengths, and baggage and does not have as much to do with you. Pay attention to how to differentiatebetween different interaction signals. For example, instead of immediately getting frustrated because the waitress was a little late attending to you, think that maybe she is having a really tough day or too may tables to take care of.

　　大部分時(shí)候人們?nèi)绾魏湍憬煌既Q于他們的個(gè)性、能力和精神狀態(tài)，和你其實(shí)沒(méi)多大關(guān)系。注意如何區(qū)分不同的交際信號(hào)。比如，與其為遲來(lái)的服務(wù)生感到生氣，不如換位思考，想想他今天心情不好，或者實(shí)在是太忙了吧。

　　6. Don't do “either/or” thinking:

　　別做選擇題

　　Black and white thinking based on perfectionistic thought is counterproductive. Every time a thought pops up and has words like “should” or “must,” challenge it. For example, instead of saying “this should be done this way,” say something like, “I prefer it this way but I am sure there are other ways to do and am willing to be open.

　　基于完美的非黑即白想法反而會(huì)讓你達(dá)不到預(yù)期的效果。每次出來(lái)一個(gè)想法，有著類似于“應(yīng)該”“必須”這樣的字眼，那么不妨改變一下吧。比如與其說(shuō)“應(yīng)該這么去完成”，不如說(shuō)“我喜歡這個(gè)方法，但是我覺(jué)得肯定會(huì)有更好的方法能達(dá)到我們預(yù)期的效果。”

　　7. Don't do emotional reasoning:

　　不要太情緒化

　　This is a belief based on feeling alone without any rational thinking behind it. For example, you don't like such and such but you don't have any logical reason for not liking them.

　　沖動(dòng)是魔鬼，這句話的確是是真理。例如，你總是沒(méi)來(lái)由的不喜歡一些東西。

　　8. Challenge your “what if” thoughts:

　　改變那些“假使……”的想法：

　　When faced with too much fear about a situation, imagine the worst case scenario and visualize a solution for it, then let go of fear. This way, you will be prepared for anything and your fear would not block you from being open and creative to different solutions. For example, if you are constantly worried about losing your job up to a point where it is creating a lot of anxietyand fear and is effecting your performance and your happiness negatively, then think of losing your job, visualize how you will handle it, find solutions in your mind and then let go of the thought and the fear attached to it.

　　遇到太多的恐慌，想想最糟糕的的情況吧，設(shè)想一下那樣的場(chǎng)景，然后把恐懼丟到腦后。這樣你就算是做足了準(zhǔn)備，恐懼感也不會(huì)再阻礙到你對(duì)于不同情景的創(chuàng)造力。例如，如果你總是擔(dān)心失業(yè)，十分的焦慮和害怕，甚至影響到了你的表現(xiàn)和幸福，那么就想想如果你真的失業(yè)了，你會(huì)如何處理，自己想一想解決方案，然后就果斷拋棄這些消極的想法和恐懼吧。

　　At the end, positive thinkers are better problem solvers and have better interactions. Inaddition to that, people who are positive thinkers are happier and more satisfied with their life.

　　最后，積極思考者都更善于解決問(wèn)題，更好的與人交際。除此之外，那些積極思考者會(huì)更開(kāi)心更知足。