学会自我激励(3)
Minimize Anxiety
降低焦虑
Because learning new habits requires changes in your beliefs and behaviors, it can produce a mild level of anxiety. This anxiety can provide energy for motivation and perseverance. However, if your anxiety escalates, you may find the energy of your stress to be incapacitating. Minimize your levels of stress by being compassionate to yourself. Understand that some stress is normal as you make changes, but you don't have to make it worse by criticizing yourself. Learn to breathe, take time out and assess your situation, and relax before taking your next step. 因为养成新的习惯需要你在信念和行为上做出改变，所以可能会出现轻微的焦虑。 这种焦虑会让你更有动力和毅力。但是，如果过于焦虑的话，你也许会发现这种精神压力会使人无法承担。同情自己可以降低这种压力。要知道在做出改变的时候，出现一些压力是正常的，但是，你没有必要再用批评自己使事情变得更糟。在进行下一步以前，学会放松，抽时间审视自己的处境
学会自我激励(4)
See Your Best Case Scenario
看到最好的情况
The worst will not always occur. Recognize catastrophe thinking. Here is a wonderful piece of advice I saw on a greeting card from the good people at Hallmark: "If I had to give up one sense, it would be my sense of impending doom." Stop scaring yourself into believing that every negative thing that happens is a horrific disaster. Yes, negative situations can occur, but focus on problem solving and moving forward despite the presence of fear. 最糟糕的情况并不总是会出现，你要意识到自己的”灾难化”思维。以下是我在贺卡上看到的一条极好的建议：“如果非要我去放弃一种感觉的话，我就放弃灾难迫近的感觉。”别再吓唬自己了，不要以为每件消极的事情都会演变为一起恐怖的灾难。总有可能出现消极的情况这没错，但是应把注意力放在解决问题、继续前进而不是恐惧上。
Make a Choice
做出一个选择
When you use the words "should" and "try" you make yourself a victim to your own change. Instead, drop the words "should" and "try" and use empowering statements such as: 当你用”应该“和”努力“这样的词时，你就把自己放在了自我改变中的”受害人“的位置上。放弃”应该“和”努力“这样的词，而用和下面这些相类似的词汇：
• choose to . . . 选择
• now have . . . 现在有
• I am able to . . . 我能
• It is my wish and choice to . . . 我希望并选择去
• I am willing to . . . 我愿意
• I am now already . . . 我准备好去
学会自我激励(5)
Setbacks are Temporary
挫折只是暂时的
Learn to see that your setbacks, failures, and relapses are temporary. Failure is not all bad. Actually, it is probably the only way to become successful. The obstacles, setbacks, and stumbling blocks are an anticipated aspect of any journey. Failure is really just feedback telling you to adjust your plan or to try a new approach. One of the most important things about failure is deciding to look at what happened, modify your plan or goal, and then move on to your next action step. 要知道你经受的挫折、失败和情况恶化都是暂时的。失败不一定都是坏事。其实，失败也许是成功的唯一途径。障碍、挫折和绊脚石在任何旅途上都会出现。失败其实是一种反馈，告诉你该调整计划或尝试新方法。 关于失败，最重要的一点是要看看发生了什么，然后修改计划或目标，再采取下一步行动。
When you catch yourself thinking negative thoughts or acting in ways that decrease your motivation, take a deep breath, relax, and begin again. There is no need to be perfect or think positively all the time. The point is to notice when you engage in self-limiting behavior and then challenge yourself. You could ask, "Are the things I am thinking or saying to myself true?" "Are my actions bringing me more energy and determination?" Then use the tips above to replace your limiting thoughts and behaviors with statements and actions designed to make you feel better about yourself and life. 当你发现自己有消极想法或会减少动力的行为的时候，做一个深呼吸，放松一下，然后重新再来。你不必每分每秒都做到完美或积极地思考。当你发现自己没有尽全力的时候，就该向自己发出挑战。你可以问自己：”我现在想着的或告诉自己的话是真的吗？“ ”我的行为给我更多的精力和决心吗？“ 然后再用前文提供的方法，破除掉那些让你受限的想法和行为，代之以让你感觉更好的言语和行为。
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