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你是否花了无数的时间反复审视你的错误？你是否在担心别人怎么看你？你是否挣扎着做决定，并且为了做出更正确的决定而反复的研究？很多人的大脑经常处于处于思考过度的状态，这种情况增加了我们的心理压力，从而让我们感到焦虑，压抑和不安。如何避免过度思考给我们带来的负面影响，今天教你4个简单的方法！ How to Conquer Overthinking in 4 Easy StepsIt comes from my mother, I think. I lie awake at night, worrying about cash flow and paying the bills. The next morning, I mull over the problem while sitting in traffic on the way to the office. I read and re-read the same emails, wondering what I missed and what I could have said better. I play out disaster scenarios in my head about my finances, family, work, marriage and business. And yet, I’ve found a way to manage overthinking.我会晚上躺在床上睡不着，担心着现金流和支付账单的问题。第二天早上，在去往办公室的路上，我又会坐在车流中琢磨着这个问题，我将一封邮件翻来覆去地读，考虑我忽略了什么，我可以把哪里表达得更好，我在脑海中播放有关我的财务、家庭、工作、婚姻和事业的灾难情景，但现在我已经找到了一个控制过度思考的方法。If you face these problems, take heart from John Milton, who said, “The mind is its own place, and in itself, can make a heav’n of hell, a hell of heav’n.” The good news is these four daily habits will help you solve that problem.如果你有面临这些问题，可以听听约翰·米尔顿的想法，他说“思维自成世界一念地狱，一念天堂”，好消息是以下这四个日常习惯将帮助你解决这个问题。Your boss asks you to distribute the monthly sales figures by the end of the day. Customer support emails say a big client wants to cancel their contract later this month. A WordPress plugin is slowing down the company website. It’s only Monday morning, and you’ve got a lot going on. No wonder you forget about distributing the sales figures until the drive home that evening. 你的老板要求你在今天结束前分配每月的销售额，客户支持部发来电子邮件说有个大客户想在本月晚些时候取消合同，一个WordPress插件拖慢了公司网站的速度，现在才是周一早上，你有很多事情要做，这就难怪你会忘记分配销售额，直到那天晚上开车回家时才想起来。Writing down new tasks as they occur on a trusted to-do list that you review regularly is the best way to get them out of your head. This habit will free you from mental baggage, allowing you to refocus on the activity at hand without forgetting anything important later.当新的任务出现时，将其写在一个你会定期查看的值得信赖的待办清单上，是将它们从你的头脑中移除的最好方法，这个习惯可以使你摆脱心理包袱，使你能够重新将注意力集中于手头的事务，同时也不会在之后忘记重要的事。Several years ago, a boss sent me a short, sharp email demanding an important report. I reflected on his tone for the entire day without realizing it. That night, I lay in bed and couldn’t sleep. What had I done to make him angry? Didn’t he know how much work I’ve to do? Would he fire me?几年前，一位老板给我发了一封简明扼要的邮件，要求我提交一份重要的报告。我在不知不觉中对他的语气进行了一整天的回想。那天晚上，我躺在床上，无法入睡。我究竟做了什么使他这么生气？难道他不知道我有多少工作要做吗？他会解雇我吗？As a chronic overthinker, I should have meditated for just ten minutes that evening. According to a 2012 paper by Jaeger and Junze, directing your attention to your mental state often changes that state. In short, a daily meditation habit will help you witness unproductive thoughts about your work or boss in your mind as they occur. Once you become aware of these thoughts, choose whether you want to engage with them, act or put them to one side.作为一个长期过度思考的人，那天晚上我就应该进行10分钟的冥想。耶格和君泽在2012年的一篇论文中指出，把你的注意力引向你的精神状态往往就可以改变这种状态。简而言之，每天冥想的习惯将帮助你识别到大脑中对于工作或领导的消极想法的发生。一旦你能够意识到这些想法，就可以选择你是否要实践这些想法，还是把它们放在一边不管。Let’s say you gave an important presentation that didn’t quite convince a boss or would-be client. You could ruminate about it while watching television at home that night, or you could put those unproductive thoughts to one side by writing a short journal entry. Even if you’re not a writer, cultivating a habit of putting thoughts to paper honestly will help you get unproductive thoughts out of your head. Remember, nobody has to read these entries. So, when five or six o’clock arrives, ask yourself three questions: what worked? What didn’t work? And what will I do differently next time?比如说，你进行了一次重要的演讲，但并没有完全说服老板或潜在的客户。你可以在当晚在家看电视时反复想这件事，或者你可以选择去写一篇简短的记录，把这些无益的想法放在一边。即使你不是一个作家，培养一个将想法呈现在纸上的习惯，也能够帮助你把无益的想法从你的脑海中排除。记住，这些记录写来并非一定要再去读，你可以每天下午五六点钟时，问自己三个问题：哪些事情做好了？哪些做得不好？下次我要做出哪些改进？Unless you’re a scientist operating in a laboratory, you’ll never have access to all of the facts and be able to work in perfect conditions. Be honest with yourself. After a certain point, seeking more information to review is a form of procrastination. Part of a productive workday demands you place that sales call, write the report, deliver the presentation, or contact that unhappy customer.除非你是一个在实验室里进行操作的科学家，否则你永远无法获取所有事实情况，并以完美的条件进行。对自己诚实。到了一定程度后，再寻求更多的信息回顾审查，其实是一种拖延。一个富有成效的工作日的一部分，需要你打销售电话，写报告做演示或联系那个不满意的客户。If you’re not in the habit of consistently taking action, pick the three most important items on your to-do list at the end of the workday. When you begin the following day, whatever else happens, ensure you complete these items. You’ll learn more from accomplishing something important, even if you’re late.如果你没有坚持做出行动的习惯，在工作日结束时，在你的待办清单中选出三项最重要的，当你第二天开始时，无论发生什么其他事情，确保把这三项完成，哪怕你完成的不够及时，你也会从完成一些重要的事情中学到更多。Your mind is a powerful tool. Don’t let it work on the wrong things. When a problem arises at work and you can’t get it out of your head later that night, pick one of these habits and cultivate it.创造天堂，而非地狱，你的大脑是一个强大的工具，不要让它把精力放在错误的事情上，当工作中出现问题，而你晚上回家无法让自己不去考虑这件事，选择养成这些习惯当中的一个。Although I’m a chronic over-thinker, I’ve learnt sometimes it’s best just to act. Far easier to fix a mistake later than live with regrets about squandered opportunities.虽然我是一个长期过度思考的人，但我现在学会了，有时单纯地采取行动就是最好的方式，在错误出现后及时弥补，远比因为浪费了的机会而后悔要轻松。
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