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你可能会认为反复思考是一件好事，可以帮助找到更多看待问题的角度和可能性。但事实恰恰相反，当你思考某件事情的时间越长，你就越容易沉溺于对过去的懊悔以及对未来的焦虑中，难以专注做好当下的事情，采取有效行动。那么，你知道自己是如何掉入过度思考的陷阱里吗？又该如何去应对它呢？Overthinking is easy to slip into. Think about a time you distinctly remember overthinking. You feel your heartbeat rise and your eyes dart. Thoughts fire at unprecedented speeds as you struggle to pick up the pieces. You work yourself up, imagining all kinds of scenarios in your head, overloading it with stress.人很容易会陷入过度思考之中。想一想你记忆尤深的一次过度思考，你心跳加快，眼睛游移不定，你努力去整理思绪，但思绪仍以前所未有的速度涌现。你紧张不安，脑海中想象着各种可能的情景，过度地让大脑增压。Now, ask yourself this, how many times have you felt silly or a strange wash of relief because the overthinking led to nothing? More often than not, situations aren’t as complex as you may think. Overthinking can lead to procrastination, and a lack of self-confidence, and destroys the time you have with yourself while potentially affecting those around you. Of course, this isn’t a blanket statement. Neglecting certain aspects in fear of overthinking will cause avoidable issues. Still, it’s worth noting the damage overthinking can cause.现在，请问问自己，你有多少次因为过度思考最终没有产生任何结果，而感到自己很傻缺或者产生一种莫名的释然感？你面临的情况往往没有你想象的那么复杂。过度思考可能导致拖延和缺乏自信心，同时浪费了你与自己独处的时间，还可能会潜在地影响身边的人。当然，这种说法并不是绝对的。因为害怕过度思考而忽视全面考虑，也会导致本可以避免的问题产生。然而，值得我们注意的是：过度思考可能会造成的损害。More significantly, however, there are plenty of solutions to overthinking. These aren’t instant fixes – undoing a thought process in your head is often a daunting task, so before watching the rest of this video, take some time to forgive yourself.然而，更为重要的是，解决过度思考的药方很多，但并非都是立竿见影的方案 - 毕竟改变大脑的思考过程，通常是一项艰巨的任务，所以在继续往下观看视频前，不妨花些时间放下自我责备。Self-improvement is all about understanding why you do things a certain way and moving forward.This is no different.自我提升就是理解自己为什么会以某种方式行事，并寻求向前进步。过度思考同理。Accept You Can’t Control External EventsFor anyone, overthinker or otherwise, control is critical for feeling in charge of our lives. It’s represented in all kinds of ways, from your morning routine to planning a wedding. For overthinkers, however, the desire for control can extend further.对于任何人来说，无论有没有过度思考，对生活拥有掌控感都至关重要。掌控感体现在生活的方方面面，从早晨的日常到筹备婚礼。然而，对于过度思考的人来说，对控制的渴望可能犹如脱缰野马。It can extend to external events way beyond an overthinker’s grasp. The more they take on in their mind, the heavier that responsibility weighs, even if there is no responsibility in the first place.对掌控感追求，可能会延伸到超出过度思考者能力范围之外的外部事件。他们的大脑承担的越多，责任就越沉重，即使一开始并不存在这么多责任。Let’s say you’re an overthinker and you’ve just completed a job interview. You’ve done everything you can – asked the right questions, composed yourself throughout and gave as good a version of yourself as possible. The interview ends and all you can do is wait. For some, that’s that chapter closed until you find out more. For those who struggle with overthinking, the brain goes into overdrive.比如说你是一个过度思考的人，刚刚完成了一次工作面试。你已经尽力而为 - 问了该问的问题，保持了镇定，并展现了尽可能好的自己。面试结束了，你能做的只有等待。对于一些人来说，这一章就这翻篇了，直到你获得更多信息。但对于过度思考的人来说，大脑会过度活跃。Thoughts about your performance, how you ended the call and what emails you can send after the fact all play on the mind when in reality, you’ve done all you can. Accepting that you can’t always control external events helps put your mind at ease. Think of it like a roadblock for intrusive thoughts.对于你的表现，你如何结束通话以及面试后发送什么样的邮件等思绪会在脑海中盘旋，然而实际上，你已经尽了你的所能。接受你并不是总能掌控外部事件有助于让你的心情平静下来，你将遏制住侵入性想法。A helpful way to bring this to life might be by writing down the things out of your control and sticking them somewhere prominent as a continued reminder of what not to think about一个有用的方法是将那些你无法控制的事情写下来，并张贴在某个显眼的地方，持续地提醒自己，告诉自己，不要去想那些事情。Taking Action (No Matter How Imperfect)One of the biggest causes of procrastination is an overhanging sense of imperfection. While it is simple to write any number of tasks on your to-do list, actually completing them is another thing entirely. How many times have you done everything you set out to do in one day?拖延最大的一个原因是：一种挥之不去的不完美感。虽然在你的待办清单上随意写下任务是很简单的事情，但实际完成任务完全是另一回事。你有多少次能在一天内做完你计划的所有事情？One of the most difficult challenges facing overthinkers is getting started. Before beginning, overthinking can lead to performance anxiety and subsequent procrastination. It may sound too easy to simply 'take action’, but the more you break it down, the easier it becomes.对于过度思考的人来说，他们面临的最困难的挑战之一就是开始行动。在开始之前，过度思考可能会导致表现焦虑，随之而来的是拖延。简单地“干就完了”听起来可能太简单了，但你把任务分解得越多，任务就变得越容易。Again, let’s use the job interview example from earlier. You’ve been tasked with creating a presentation for the potential role. It’s due in just a few days but you haven’t started; the task itself seems daunting as all manner of questions and scenarios run through your head: 'What if the technology lets me down?’, 'What if they hate the presentation?’, 'Where do I even begin?’再次以前面所讲的工作面试为例。你被要求为可能担任的职位制作（PPT）演示文稿，离截止日期只剩下几天了，但你还没有开始行动；任务本身似乎令人生畏，各种各样的问题和情景在你的脑海中浮现：“如果遇到自己不会技术性难题怎么办？”，“如果领导讨厌我做的（PPT）演示文稿怎么办？”，“我该从哪里开始做呢？”These questions and scenarios bounce around in an overthinker’s head until the task itself has grown from a small hurdle into an unsurmountable climb. The solution, as we’ve touched on, is quite simple. Break it down. Find the smallest, most achievable part of your task and run with it. Pick something that doesn’t require perfection and secure that coveted feeling of achievement. In this example, simply opening, titling, and saving a presentation document would be a solid, achievable start.这些问题和情景在过度思考者的脑海中反复浮现，直到任务本身从一个小小的障碍变成一座难以逾越的高山。解决方案，正如我们之前提到的，非常简单。把任务拆解。找到任务中最小、最可实现的部分，然后着手做。选择一些不需要完美的事情，并从中获得那种令人艳羡的成就感。在制作PPT这个例子中，简单地打开、命名和保存一份演示文档，将是一个靠谱的、可实现的开始。Stop Following Through on All Your ThoughtsYou may occasionally see videos captioned 'when you let the intrusive thoughts win’ doing the rounds on TikTok and YouTube. Intrusive thoughts are the Alfred to the overthinker’s Batman. The thing is, most people get them and they can be completely random. For example, have you ever stepped in a lift and been tempted to push all of the buttons at once and run? Perhaps your intrusive thoughts are more innocent, such as wondering what would happen if you got on a random train instead of the usual. I don’t know, but whatever way these thoughts materialise, they’re there.你可能偶尔会看到标题为“当你让侵入性想法占上风” 的视频在网上刷屏。侵入性想法经常伴随着过度思考者，就如同蝙蝠侠的得力助手阿尔弗雷德。问题是，大多数人都会出现侵入性思维，而且侵入性想法可能完全是随机的。比如，你有没有走进电梯，心血来潮地想要一次按下所有的按钮然后逃跑？也许你的侵入性想法更加无害，比如想知道如果你随机坐上一趟火车而不是计划中的火车会发生什么。我不知道，但无论这些想法以什么方式出现，侵入性思维都会发生。A problem arises when these thoughts aren’t left in the void your brain leaves for such a thing. Giving intrusive thoughts credence is a surefire way to overload your predominant line of thinking and overwhelm your mental energy resources. A tip if this is you? Stop following through on all of your thoughts. Not all of them need to be listened to.问题在于，当侵入性想法在意料之外产生时，就会出现问题。如果你给侵入性想法予信任，你的主导性思维将负担过度，你的心理能量将被消耗殆尽。如果你是相信侵入性想法的人，一个建议是：停止听从你所有的想法。并非所有的想法都值得倾听。It’s as simple as recognising that not every thought is a good one. Our minds are not immaculate – human error is prevalent. You’d be forgiven for conflating this with self-doubt, as reminding yourself that not every thought needs listening to could cause you to doubt the authority of your voice. If you’re worried that’s the case, work on tracing the severity of your thoughts down. Ask yourself, “will this matter in five days?” If the answer is no, chances are it’s not worth your time.这其实很简单，只要认识到并非每一个想法都是好的。我们的思维并不完美-人类的错误很常见。如果你担心混淆自我怀疑与停止听从所有想法，这也是可以理解的，因为提醒自己并非每一个想法都需要倾听，可能会导致你怀疑自己声音的权威性。如果你担心会出现这种情况，试着分析一下思维的严重程度。问问自己，“五天后这件事还重要吗？”如果答案是否定的，那么很可能就不值得你花时间在这个想法上。Live in the Present Moment InsteadI know what you’re probably thinking. Living in the moment is advice flung around in a far too carefree nature amongst the self-improvement community. But, as with a lot of seemingly tired cliches, its positive effects ring true.我知道你可能正在想些什么。在自我提升领域中，活在当下是一个已经被说烂了的建议。但是，就像许多看似陈词滥调的建议一样，活在当下的积极影响是真实的。Overthinking is a challenge we face when we dedicate too much of our present-day energy on our future selves. Going through life with your future self in mind is a very healthy trait to have, but if taken too far, your present-day is at risk. Overthinking about details out of your control in fear of the potential for damage negates any effort you put into enjoying your life as you’ll never get to enjoy the moment you’re in.当我们的精力过度放在关注未来，而忽略了当下时，就容易陷入过度思考之中。考虑自己的未来是一种非常健康的品质，但如果过度追求，你当下的生活可能会陷入危险境地。因为担心潜在的危害而过度思考那些你无法控制的细节，将抵消掉你为享受生活而付出的所有努力，因为你永远也无法真正享受你所处的此刻时刻。Living in the present moment helps to refocus and recalibrate wasted energy into a force of good. It can come in the form of simple exercises such as this. Look around you and notice:活在当下有助于将你浪费的能量重新聚焦，并调整为一种积极的能量。你可以采用这样的简单练习方法，让自己活在当下：Tasks like these and journaling help highlight a sense of self in the present moment, freeing up time for self-reflection and limiting overthinking space.类似这样的练习方法，以及写日记，可以帮助我们更加专注地感受当下的自我，以及腾出时间进行自我反思，减少过度思考的空间。Understand Motivation DifferentlyWhile at the outset motivation is merely the energy required to carry out a task or activity, if you look deeper, you’ll find a critical cog in your well-being and your relationship with yourself.一开始，动机只是执行任务或活动所需的能量，但如果你深入思考，你会发现动机对于你的健康和你与自己的关系至关重要。Firstly, let’s view motivation from a typical standpoint. When the deadline for something like sending a bunch of emails or completing some tedious coursework comes along, you may find yourself searching for inspiration other than the consequences of not completing the task at hand. That search is often left wanting. Motivation doesn’t work like that – you can’t spend your day waiting for it to float into your lap. Instead, you must simply begin, whatever that looks like.首先，让我们从一个典型的角度来看动机。当截止日期到来时，比如你要发送一堆电子邮件，或你要完成一些繁琐的课程作业，你可能会发现自己在寻找完成任务的灵感，除了考虑到不完成手头任务会带来什么后果之外。通常这种寻找是徒劳的。动机不是这样运作的 - 你不能花整天时间等待动机突然降临到你身上。相反，你必须简单地行动起来，无论行动看起来是什么样子。Think back to earlier in this video when we spoke about taking action, no matter how imperfect. That applies here. When you’re up and running, the motivation will follow – that human need to finish something we’ve started. That snowball effect is motivation.回想一下前面我们谈到的【不论多么不完美，干就完了】。这也适用于这里。当你开始行动时，动机会随之而来 - 那种完成我们所开始的事情的人类需求。这就是动力的雪球效应。To solve the issue of overthinking, understanding how motivation works can be a vital tool in your arsenal. When you know about the snowball effect, it becomes easier to let go of the intrusive thoughts and unrealistic 'what ifs.’为了解决过度思考的问题，理解动机的运作方式可能是所有方法中重中之重的方法。当你了解到雪球效应时，你会更容易放下侵入性思维和不切实际的“如果……会怎样”的想法。Overthinking Ends When You BeginWhile some of these steps may make it seem simple to stop overthinking, the reality is different. For many, it’s how their brain works, so challenging that authority may seem daunting. If that’s you, then fear not, you’re not alone.尽管其中一些方法可能让停止过度思考看起来很简单，但现实情况却不同。对许多人来说，过度思考是他们大脑的运作方式，因此挑战这种方式可能会显得令人生畏。如果你是其中之一，不要担心，不止你一个人这样。In summary, throughout the solutions featured in this video, two key themes stand out: acceptance and action.总的来说，在这个视频中介绍的解决方案中，突出的2个关键的主题是：接受和行动。When you forgive yourself for not being able to control everything, you can put your best and most important foot forward. Overthinking can cripple the sharpest of minds, so it’s important to remember that it doesn’t make you any less of a person. It simply means putting your present self in the driver’s seat and putting faith in your decision-making.当你接纳自己不能控制一切时，你会迈出你最好、最重要的一步。过度思考可能会摧毁最聪明的大脑，但重要的是记住，过度思考并不会让你变得更不完整。过度思考只是意味着，让当下自己坐在驾驶座上，并信任你的决策能力。 译制：良哥 source: The Art of Improvement
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