克服恐惧的5种方法

The first and most important step to being free from the grip of fear in a frightening situation is to create some space between ourselves and the emotion of fear.
第一步也是最重要的一步是在一个恐怖的情形下摆脱恐惧的魔爪，在我们本身与恐惧这个情感的中间创造出空间。

This isn't accomplished by ignoring the fear, or trying to talk ourselves out of it.
这不仅仅只靠忽视恐惧或者试图说服自己逃离它而实现的。

Space is created automatically when we honestly acknowledge that fear is present by mentally naming the emotion, "There is fear." In fact, research at UCLA shows that by simply naming an emotion we actually begin to reverse the "fight or flight" response in the body.
当我们诚实地承认恐惧的存在：“这是恐惧”，空间就自动地被创造出来了。事实上，UCLA的一项研究显示，承认一种情感会让我们开始扭转“战斗还是逃跑”的生理反应。

4. Control the breath and investigate the fear.
4. 控制呼吸并研究恐惧。

Once we acknowledge the presence of fear, the second step is to control the breathing so that it becomes slower and gentler.
我们一旦承认恐惧的存在，第二步就是控制呼吸，令它变得缓慢而柔和。

With each exhalation, we try to make the exhalation just a little bit longer, and we investigate with curiousity how fear manifests in the body. As we pay attention to the physical symptoms of fear, we find that the space between ourselves and the emotion increases. We see the emotion more objectively.
随着呼气，我们试着让呼气的过程更长一点，我们随着好奇心探索着恐惧是如何在我们的身体上表现出来的。当我们注意到恐惧的生理现象后，我们发现在我们自身和情感之间的空间变大了。我们对待情感变得更加客观了。

5. Visualize a positive outcome.
5. 使一个积极的结果视觉化。

With practice, we can create just enough space between our fearful thoughts and the emotion of fear so that we're able to replace a fearful thought with a positive one. We can visualize a positive outcome for whatever we're about to do.
随着练习的深入，我们可以在我们恐惧的念头和恐惧的情感之间创造出足够的空间，因而我们能够把恐惧的念头转变成一个积极的念头。我们可以使一个积极的结果视觉化，令其成为我们所要做的事。

For instance, before I get up to speak in front of a group of people, I visualize the people in the audience being positively impacted by what I say and the spirit of kindness and service in which I try to remain while speaking.
举个例子，在我走上去面对人们演讲时，我想象底下的观众积极地被我的讲话所打动，而我则努力保持着一种友善而负责的精神完成我的演讲。

When we can see a positive outcome in our mind, we can easily say, "I'm doing this!" Fear no longer holds us back.
当我们能在心里看到一个积极的结果时，我们就会很容易地说，“我真的可以做这个！”恐惧就不再阻碍我们了。