教你如何應(yīng)對(duì)緊張

I get really nervous before my sports tournaments because I’m worried I won’t do well. How does one manage this nervous energy? originally appeared on Quora - the knowledge sharing network wherecompelling questions are answered by people with unique insights.

我因?yàn)閾?dān)心自己比賽會(huì)不夠出色，所以很容易在賽前緊張。怎樣管理這種情緒，這個(gè)問(wèn)題不容忽視，最早有人就在Quora上提出來(lái)，現(xiàn)在就由專家來(lái)為您解答。

“I’ve never been afraid of big moments. I get butterflies... I get nervous and anxious, but I think those are all good signs that I’m ready for the moment.” - Stephen Curry

面對(duì)人生的重要時(shí)刻，我都會(huì)感到緊張，坐立不安，那種感覺(jué)就像胃里有蝴蝶在翻飛，但是這種情緒恰恰說(shuō)明我已經(jīng)做好了準(zhǔn)備。—— 史蒂芬加里

I get nervous too. We all do to a certain extent. Whether I’m working with an elite firefighter, a baseball pitcher, or a trader, everyone gets put into situations that create nervous energy. I’d like to congratulate you for calling it nervous energy rather than anxiety. When people think about it as anxiety, it becomes this uncontrollable force that we don’t know what to do with. In sport and performance psychology we call it physiological arousal, meaning your sympathetic nervous system is sending you into fight or flight mode, and you’re getting ready for battle.

我也會(huì)緊張，所有人在特定的情況下都會(huì)感到緊張，不管是與消防精英、籃球投手、或是貿(mào)易伙伴一起工作的時(shí)候。每個(gè)人在面對(duì)上述情況的時(shí)候都不可能避免會(huì)緊張。你們叫它緊張能量而非焦慮在這一點(diǎn)上我很欣慰。當(dāng)人們面對(duì)焦慮的時(shí)候，往往是事態(tài)不可控制而且我們也束手無(wú)策。在運(yùn)動(dòng)和表演中的這種情緒我們叫它“心理覺(jué)醒”，說(shuō)明你的身心已經(jīng)調(diào)節(jié)好幫助你進(jìn)入某一種狀態(tài)。

Everyone, from elite military operators to professional athletes, has moments where they experience this. Stress is contextual and relative. No matter how tough you are or how good you are at your particular sport or activity, there are situations that are going to heighten your physical and physiological arousal. The first thing to know is that these physical sensations are completely normal.

每個(gè)人都會(huì)經(jīng)歷這樣的時(shí)刻不論是精英軍員還是運(yùn)動(dòng)專家，這種壓力緊張具有過(guò)渡性和相關(guān)性。不管你是多么擅長(zhǎng)某種運(yùn)動(dòng)或是某項(xiàng)活動(dòng)，這種緊張的壓力會(huì)幫助你調(diào)整好心理和身理的狀態(tài)，所以面對(duì)這種緊張的壓力，第一件事就是以平常心面對(duì)。

We are built with a nervous system that is designed to bring out physiological arousal to prepare us to perform. Everything in your body is there for a reason. Your heart rate, your pulse, and your breathing are all there to support you. Sometimes one aspect needs to be tuned up. What we do in sport and performance psychology is help people to learn tools to modulate and respond to their body and their mind. Fundamentally, there are a few basic strategies to control this nervous energy.

緊張系統(tǒng)的存在就是為我們心理上調(diào)整好狀態(tài)來(lái)適應(yīng)。身體中的各個(gè)指標(biāo)都有它的意義，你的心跳、脈搏、呼吸，有時(shí)候它們需要調(diào)整。怎樣有效應(yīng)對(duì)運(yùn)動(dòng)和表演前心理壓力緊張，總體來(lái)說(shuō)你可以學(xué)習(xí)一下幾點(diǎn)：

First, it’s important not to do anything in response to these sensations. Send yourself the message that they are simply an indication that your body is getting ready to perform. Tell yourself, “This is my body getting ready to go!” This will help you short-circuit any downward spiral or physiological arousal that may lead to more dysregulation. You will make Stephen Curry proud.

首先，讓這些情緒順其自然，暗示自己這只是說(shuō)明身心做好了準(zhǔn)備，這樣做會(huì)幫助你避免士氣的降低或是情緒上的失控。(上文中的史蒂芬加里的觀點(diǎn))

Second, use a breathing technique. For example, breathing in for four seconds, then breathing out for four seconds, with a two-second pause between breaths. It’s helpful to regulate your breathing and breathe using your belly or diaphragm, as that helps you control your heart rate. By focusing on your breathing, you are creating a new center of focus to allow you not to worry about what’s going on in your thoughts. Being human is awesome, and gives us the privilege of thinking, but it can also suck in that we think too much. A baseball player once said to me, “Thinking is f*&%ing horrible.” Controlling your breathing helps to reign in that over-arousal and helps you get back into the present moment, experience the game, and play at your best despite your nervous energy. Your body knows what it’s doing. Take a breath, and refocus on enjoying the opportunity to play!

其次是運(yùn)用呼吸技巧，例如，分別各用四秒的時(shí)間吸氣和呼氣，中間憋氣兩秒。這有助于你呼吸規(guī)律并且呼吸的時(shí)候用到丹田或者橫膈膜會(huì)幫你控制心率。當(dāng)你的注意力在你的呼吸上，你就沒(méi)有其他的精力想旁的。人類的偉大之處在于能夠思考，但是想的太多就會(huì)適得其反。有個(gè)籃球運(yùn)動(dòng)員就曾想我抱怨過(guò)，“胡思亂想很要命(會(huì)影響發(fā)揮)”，控制你的呼吸幫助你的思想不會(huì)過(guò)度游離，讓你專注當(dāng)下，認(rèn)真比賽。來(lái)暢快呼吸，感受比賽帶來(lái)的每一次精彩。

I get really nervous before my sports tournaments because I’m worried I won’t do well. How does one manage this nervous energy? originally appeared on Quora - the knowledge sharing network wherecompelling questions are answered by people with unique insights.

我因?yàn)閾?dān)心自己比賽會(huì)不夠出色，所以很容易在賽前緊張。怎樣管理這種情緒，這個(gè)問(wèn)題不容忽視，最早有人就在Quora上提出來(lái)，現(xiàn)在就由專家來(lái)為您解答。

“I’ve never been afraid of big moments. I get butterflies... I get nervous and anxious, but I think those are all good signs that I’m ready for the moment.” - Stephen Curry

面對(duì)人生的重要時(shí)刻，我都會(huì)感到緊張，坐立不安，那種感覺(jué)就像胃里有蝴蝶在翻飛，但是這種情緒恰恰說(shuō)明我已經(jīng)做好了準(zhǔn)備。—— 史蒂芬加里

I get nervous too. We all do to a certain extent. Whether I’m working with an elite firefighter, a baseball pitcher, or a trader, everyone gets put into situations that create nervous energy. I’d like to congratulate you for calling it nervous energy rather than anxiety. When people think about it as anxiety, it becomes this uncontrollable force that we don’t know what to do with. In sport and performance psychology we call it physiological arousal, meaning your sympathetic nervous system is sending you into fight or flight mode, and you’re getting ready for battle.

我也會(huì)緊張，所有人在特定的情況下都會(huì)感到緊張，不管是與消防精英、籃球投手、或是貿(mào)易伙伴一起工作的時(shí)候。每個(gè)人在面對(duì)上述情況的時(shí)候都不可能避免會(huì)緊張。你們叫它緊張能量而非焦慮在這一點(diǎn)上我很欣慰。當(dāng)人們面對(duì)焦慮的時(shí)候，往往是事態(tài)不可控制而且我們也束手無(wú)策。在運(yùn)動(dòng)和表演中的這種情緒我們叫它“心理覺(jué)醒”，說(shuō)明你的身心已經(jīng)調(diào)節(jié)好幫助你進(jìn)入某一種狀態(tài)。

Everyone, from elite military operators to professional athletes, has moments where they experience this. Stress is contextual and relative. No matter how tough you are or how good you are at your particular sport or activity, there are situations that are going to heighten your physical and physiological arousal. The first thing to know is that these physical sensations are completely normal.

每個(gè)人都會(huì)經(jīng)歷這樣的時(shí)刻不論是精英軍員還是運(yùn)動(dòng)專家，這種壓力緊張具有過(guò)渡性和相關(guān)性。不管你是多么擅長(zhǎng)某種運(yùn)動(dòng)或是某項(xiàng)活動(dòng)，這種緊張的壓力會(huì)幫助你調(diào)整好心理和身理的狀態(tài)，所以面對(duì)這種緊張的壓力，第一件事就是以平常心面對(duì)。

We are built with a nervous system that is designed to bring out physiological arousal to prepare us to perform. Everything in your body is there for a reason. Your heart rate, your pulse, and your breathing are all there to support you. Sometimes one aspect needs to be tuned up. What we do in sport and performance psychology is help people to learn tools to modulate and respond to their body and their mind. Fundamentally, there are a few basic strategies to control this nervous energy.

緊張系統(tǒng)的存在就是為我們心理上調(diào)整好狀態(tài)來(lái)適應(yīng)。身體中的各個(gè)指標(biāo)都有它的意義，你的心跳、脈搏、呼吸，有時(shí)候它們需要調(diào)整。怎樣有效應(yīng)對(duì)運(yùn)動(dòng)和表演前心理壓力緊張，總體來(lái)說(shuō)你可以學(xué)習(xí)一下幾點(diǎn)：

First, it’s important not to do anything in response to these sensations. Send yourself the message that they are simply an indication that your body is getting ready to perform. Tell yourself, “This is my body getting ready to go!” This will help you short-circuit any downward spiral or physiological arousal that may lead to more dysregulation. You will make Stephen Curry proud.

首先，讓這些情緒順其自然，暗示自己這只是說(shuō)明身心做好了準(zhǔn)備，這樣做會(huì)幫助你避免士氣的降低或是情緒上的失控。(上文中的史蒂芬加里的觀點(diǎn))

Second, use a breathing technique. For example, breathing in for four seconds, then breathing out for four seconds, with a two-second pause between breaths. It’s helpful to regulate your breathing and breathe using your belly or diaphragm, as that helps you control your heart rate. By focusing on your breathing, you are creating a new center of focus to allow you not to worry about what’s going on in your thoughts. Being human is awesome, and gives us the privilege of thinking, but it can also suck in that we think too much. A baseball player once said to me, “Thinking is f*&%ing horrible.” Controlling your breathing helps to reign in that over-arousal and helps you get back into the present moment, experience the game, and play at your best despite your nervous energy. Your body knows what it’s doing. Take a breath, and refocus on enjoying the opportunity to play!

其次是運(yùn)用呼吸技巧，例如，分別各用四秒的時(shí)間吸氣和呼氣，中間憋氣兩秒。這有助于你呼吸規(guī)律并且呼吸的時(shí)候用到丹田或者橫膈膜會(huì)幫你控制心率。當(dāng)你的注意力在你的呼吸上，你就沒(méi)有其他的精力想旁的。人類的偉大之處在于能夠思考，但是想的太多就會(huì)適得其反。有個(gè)籃球運(yùn)動(dòng)員就曾想我抱怨過(guò)，“胡思亂想很要命(會(huì)影響發(fā)揮)”，控制你的呼吸幫助你的思想不會(huì)過(guò)度游離，讓你專注當(dāng)下，認(rèn)真比賽。來(lái)暢快呼吸，感受比賽帶來(lái)的每一次精彩。