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Sian Prior/卫报 2017-10-09
陈明 翻译

That sweating, trembling feeling: 10 strategies to cope with your shyness

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Sian Prior/卫报
陈明 翻译


Social anxiety can manifest itself mentally and physically. Here are ways you can learn to manage it心理学空间,I0@0HL7I3[

]p P4To2\#q0D0社交焦虑可以在精神和身体上表现出来。您可以学习以下的方法管理你的社交焦虑心理学空间l pn _2M0@.b

A woman looks through a gap in the curtains.Shy people often feel anxious about social encounters. Photograph: Alamy


一个女人透过窗帘的缝隙看着窗外。害羞的人通常会对社交感到焦虑。摄影:Alamy心理学空间 Sqb3y BQ

According to British singer-songwriter Morrissey, “shyness is nice”. When it leaves you feeling breathless, voiceless and even friendless, though, it can be anything but nice.

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Shyness often manifests as social anxiety, and as Morrissey sings in his song Ask Me, it can stop you from doing the things you want to do in your life.心理学空间2uKB2dC

s,eq/@8c.sT0害羞常常表现为社交焦虑,正如莫里西在他的那首“Ask Me”中唱的那样,害羞能阻止你做你想做的事情。心理学空间2v+}~ r"l W6R$?L%U

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After spending more than four decades wrangling with my own shyness, I wrote a book called Shy: A Memoir in which I investigated the causes and symptoms of this inherited personality trait.



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I discovered that shy people often felt anxious about social encounters because they feared other people’s judgment – specifically, their negative evaluation. We torment ourselves with self-critical thoughts such as “I look out of place”, “I sound stupid” and “I’m making a fool of myself”.

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Our fear can manifest as a bunch of distressing physical symptoms, including sweating, trembling, hyperventilating and blushing. Shy folk feel self-conscious in the company of people they don’t know well and will cross the street to avoid having to speak to acquaintances. In the long term, social anxiety can also mess with the digestive system. All that churning sometimes causes Irritable Bowel Syndrome (IBS).心理学空间.aA`\I'n [.K



The good news is that shy people are often those with the most empathy. We spend a lot of time considering what other people are thinking. Many shy people go into the caring professions, like nursing, teaching and counselling.



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So how can we best deal with the downsides of shyness and take advantage of the upsides?

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!d$h2p D4q9_a0那么,我们怎么才能更好地应对害羞的缺点、利用其好的一面呢?心理学空间*q3b-x2|Xf^$od3O1~%p

We used to think shyness was refined. That was before social media心理学空间xXD;S!W@V#S H
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b$gw6v {Rg0我们过去常认为害羞是优雅的。但那是在社交媒体出现之前。

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Based on the research I did for my book, I’ve come up with a list of 10 practical strategies for coping with shyness:

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(|0t^KH U v0根据我在书中所写的研究,我列出了10种应对害羞的策略:心理学空间u0Jb!W1F

1) Use self-talk to reduce your discomfort. Remind yourself that 50% of the people around you are probably also feeling shy. You are not alone in dealing with these feelings. Try to separate your mind from your body’s symptoms, eg tell yourself “oh, there go those butterflies in my stomach again, they’ll disappear soon”.


:GXj8o0N!b01)用自言自语来减轻你的不适。提醒自己,周围50%的人也可能感到害羞。其他人也同样在处理他们的害羞,你并不孤单。尝试着将你思想与身体的症状分开,比如告诉自己:“哦,肚子里的那些心慌意乱很快就会消失的。”。心理学空间 ~6w7ce6WZ6yMs

2) Plan ahead. Prepare for social events that you feel nervous about. Spend some time trying to remember the names of the people who might be there. Perhaps find “safe” friends who are also going to the event. Use self-talk to remind yourself that you won’t be able to control all aspects of this social interaction. Be prepared to deal with a level of uncertainty.心理学空间1}t yrryv



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3) Help others at social events. Try to spot some other shy people and help them out by approaching them. This takes the focus off your own discomfort and gives you a focus to help you take the attention off yourself. Assume the burden of initiating the conversation by asking others questions about themselves.心理学空间v'B^Xk

q!]y^@R-S CF03)在社交活动中帮助他人。试着找出一些害羞的人,通过接近他们来帮助他们。这会让你远离对自己不适的关注,帮助自己移开关注于自己的注意力。通过询问别人的情况来承担发起谈话的责任。心理学空间-_&u'[7T PP:a#v

4) Try exposure therapy. Give yourself regular small challenges in dealing with your shyness, to give yourself confidence (but keep them small to begin with because if you have bad experiences they might reinforce your fears). Then reward yourself for being brave in the face of your anxiety.

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f L/T"b&X@04)尝试暴露疗法。给自己定期的小挑战,以处理你的害羞,给自己信心(但要从小处开始,因为如果你有不好的经历,它们可能会重新增强你的恐惧)。然后奖励自己勇敢面对你的焦虑。

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5) Organise or join social activities in ways that suit you. It can help to arrange or go along to events that are regular or semi-regular (eg book clubs, clothes swaps, meet-ups, classes, tree-planting) where you know who’ll be there, and there is an activity as the main focus of the event. This gives you something to talk about that you all have in common, as opposed to free-form socialising.心理学空间}*gT/a{{

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6) Confide your shyness to others rather than hide it. This can have a cathartic effect and reduce your sense of aloneness and/or shame.




7) Adopt a “persona”. In your professional capacity or your parenting capacity, for example, you can tell yourself that you are not being judged, because you represent something bigger and more important than you (your place of employment, your useful work role, or your role as a carer).

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"d c? |i.UiQ07)接受一个“角色”。在你的专业能力或你的育儿能力,例如,你可以告诉自己,你没有被评判,因为你代表的东西比你更重大更重要,(在你的工作场所,你的工作,是有用的角色,或你你是一个照顾者的角色)。心理学空间7s&I e{^G

8) Keep a diary of your journey to manage your shyness/social anxiety. Note your progress and your challenges. Reflect on what you are going through.心理学空间9`t#fN yg?M(_



9) Use social media to reach out, but be wary of the downsides. Monitor its effect on you and take breaks when you need to. Assess the positives and negatives (eg FOMO).

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8}cH;jfe V+w3ja09)利用社会媒体来实现目标,但要警惕自己走下坡路。监控对你的影响,并且在你需要的时候休息一下。评估积极的和消极的方面(例如,错失恐惧症FOMO)。心理学空间;pj1g#H2C O

10) Try other anxiety management strategies. Consider meditation, yoga, physical exercise, deep breathing and other forms of relaxation therapy. You can also seek professional counselling. Psychologists are trained to help people with social anxiety and can offer cognitive behaviour therapy and reassurance.  You could also consider joining an anxiety support group.心理学空间0?X2b Nx`Y:SXW

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10)尝试其他管理焦虑的策略。可以考虑冥想、瑜伽、体育锻炼、深呼吸和其他形式的放松疗法。你也可以寻求专业咨询。训练有素的心理学家可以帮助有社交焦虑的人,并提供认知行为治疗和安慰。您也可以考虑加入焦虑支持小组。心理学空间7P [9j5h$c*U\b!K


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