Worries are a normal part of day-to-day living but sometimes anxiety can start to take over. If your fears are keeping you awake at night or holding you back, these tips could help you keep your anxiety under control.

担忧是日常生活中每天都会面对的现象，但有时焦虑会延续。如果忧虑使你在晚上清醒或阻止你前进的脚步，下面这些条有助于使你的焦虑在控制之下。

1 Avoiding situations or things

1 避免那些导致你感到焦虑的情景或事物

Avoiding situations or things that cause you to feel anxious only allows them to grow more powerful in your mind. Push yourself out of your comfort zone just a little, and you’ll start to feel more confident. Very often, ‘what if’ worries are unfounded and the reality isn’t so scary after all. Chat to that stranger at the party, you can do it!

避免那些导致你感到焦虑的情景或事物,只允许它们在你的头脑中滋生。使你自己逐渐脱离安全区，你会开始感到更加自信。经常的，‘如果......怎么样’式的担忧是毫无根据的，现实毕竟不是如此可怕。在聚会上和陌生人聊天，你能做到的！

2 switch off adrenaline

2 转换肾上腺素

If your heart is racing¹ and your palms are getting sweaty, you need to switch off that adrenaline. Take a deep breath and clear your mind. Maybe go outside for a moment, to a green space if possible. Visualise somewhere peaceful. Don’t try to carry on in a stressful moment if your body is telling you to pause.

如果你的心在赛跑，你的手掌出汗了，你需要转换肾上腺素。深呼吸理清思路。可能的话去户外呆一会，找一个绿意盎然的空间。看看平静的地方，如果你的身体告诉你暂停，不要试着继续处于紧张的时刻。

3 Being assertive²

3 果断

Being assertive can help you feel more in control of your life, which can alleviate³ high levels of anxiety. When you feel confident and sure of yourself, you feel calm. Assertiveness⁴ isn’t being aggressive. Learn to clearly state how you feel and what you want in any situation.

果断有助于你感到控制着生活，会缓和高层次的焦虑。当你感到自信并信任你自己，你会感到冷静。果断不是好斗。学着无论在任何情况下清晰地陈述你感觉怎样，你想要什么。

4 Talking to friends about your worries

4 和你的朋友谈论你的焦虑

Talking to friends about your worries can often be beneficial. Those who care about you can offer insight and support. You may realise that your secret fears aren’t unusual and are shared by other people. The simple act of speaking about anxieties can make them seem more manageable.

和你的朋友谈论你的焦虑经常是有益的。那些关心你的人会给予你见识和支持。你会意识到深藏的恐惧是普遍的并被其它人分享。简单的谈论焦虑的说话行为会使焦虑似乎更加的可管理。

5 relax

5 放松

Getting enough sleep, eating well and exercising isn’t just good for your body - it’s important for good mental health, too. Take time out to relax through the day. If you’re feeling overwhelmed by worries, a 10-minute walk can help improve your mood. Yoga is great for reducing stress and allowing you to re-centre.

充足的睡眠，吃好和锻炼不仅对你的身体有好处-对精神健康也是重要的。花时间放松一整天。如果你感到被担忧淹没，十分钟的散步有助于提高你的心情。瑜伽是一种极佳的减压运动，使你重新集中精力。

6 avoid wine and cigarettes

6 杜绝美酒和香烟

Wine may seem like the answer to overwhelming feelings of worry, but alcohol can make you feel more anxious. Cigarettes don’t ‘calm the nerves’ either. Try not to rely on self-medicating in this way - it doesn’t provide an escape and very often makes things worse.

酒似乎是淹没焦虑感觉的答案，但是酒精会使你感到更加焦虑。烟也不会‘镇静’神经。试着不要以这种方式自我医治-它并没有使你解脱，经常使事情更糟。

7 Give yourself a treat

7 好好款待自己

Give yourself a treat whenever you do something that you find challenging. If you gave a presentation to the office, you deserve an hour’s swimming after work. It’s OK if things don’t go perfectly⁵, try not to expect too much from yourself. You still deserve a break sometimes!

无论什么时候你做了你觉得有挑战性的事情好好款待自己一下。如果你在办公室展现自己，工作后你应游泳一小时。如果事情没有做到尽善尽美也可以，试着不要期待自己太多。有时你仍需一次突破。

8 relax the body

8 放松身体

Stretch and release the tension in the muscles in your neck and shoulders and you’ll feel better right away. ‘Applied⁶ Relaxation’ is a technique that therapists use to help people with anxiety disorders⁸. By relaxing the body, you can calm the mind too.

伸展和释放你的脖子和肩膀的紧张肌肉，你会立刻感到变好。‘应用放松’是一门技术，临床医学家用它来帮助有焦虑困扰症的人们。通过放松身体，你也会镇静头脑。

9 Cognitive⁹ Behavioural Therapy or CBT

9 认知行为治疗方法

Cognitive Behavioural Therapy or CBT has been shown to help many people with anxiety problems. You can find many courses to follow online. Mindfulness – where you learn to pay attention to the present - can also help reduce worries, and is worth exploring.

认知行为治疗表明这种方法有助于许多有焦虑问题的人们。你会发现许多需要在线学习的课程。思考-学着注意现在-也有助于减少焦虑，并值得探索。

10 speak to your GP

10 资询一下医生

If your anxiety is constant or affects your ability to enjoy life, speak to your GP. They may be able to offer treatment, such as counselling, group therapy or CBT sessions, or prescribe drugs if necessary, such as anti-depressants or beta blockers. Don’t suffer in silence – many people struggle with anxiety and asking for help is the first step to getting better.

如果你的焦虑是持续的或者影响了你享受生活的能力，资询一下医生。它们可能提供治疗方案，例如资询，结对治疗或CBT会议，如果必要的话开药，例如抗抑郁或beta阻抑药。不要安静的忍受焦虑-许多人和焦虑抗争，寻求帮助是变得更好的第一步。