Worry is one of the most common forms of emotional distress in our culture. Almost everyone spends a considerable amount of present moments worrying about the future. And virtually all of it is for nothing. Obsessive worry will never make things any better. In fact, such worry will very likely help you to be less effective in dealing with the present.
在我们的日常生活中，担心是情绪上苦恼的最为普遍的形式之一。几乎每个人都会花费相当数量的大好时光用在为未来而担心。可是这一切的担心都是毫无用处的。过分的担心永也不会使情况变得有丝毫改善。事实上，这种担心会使你处理现在的事务的工作效率变得更低。
In order to reduce worry, it is necessary to understand the subconscious psychological "payoffs" for choosing to worry in the first place. "I can't do a thing. I'm too worried about..." This is a common lament, and one with a payoff that keeps you standing still and avoiding the risk of action. Clearly, it is easier, if less rewarding, to worry than to be an active, involved person.
为了减轻心头上的负担不再担心，首先，要从心理学上弄明白，事事都担心起来，会产生什么意想不到的后果。"我做什么事都没心思干，我总非常担心……常听到有人这样哀叹，而这种哀叹的后果就是你呆呆地站在那里，根本不支采取任何冒险性的行动。很明显，和一个积极采取行动全身心地投入实际比较起来，只是担心是比较容易做到的，只不过于事无补罢了。"
By worrying about someone else, you can label yourself as a caring person. Worry proves that you are a good parent or spouse ("I can't help worrying - its because I love you."). A handsome dividend, although lacking in logical, healthy thinking.
替别人担心，你可以标傍自己是个关心他人的人。你担心了，这就可以证明你是位好家长或者好配偶。这话让人听了可真好哇，尽管这类想法缺乏逻辑性，也站不住脚。
If you weigh too much, you may eat more when you worry; hence, you have a good reason for hanging on to the worry behavior. Similarly, you may find yourself smoking more in troublesome situations, and can use the worry to avoid giving up smoking. The same neurotic reward system also applies to health. It may be easier for you to worry about chest pains than to risk finding out the truth, and then having to deal directly with yourself.
如果你身体肥胖超重了，那么你心情不好的时候，你可能吃得更多;因为，你有充足的理由多吃，因为你老是心情不好嘛！同样道理，在你心情不好的情况下，你很可能不知不觉地发现你的烟抽得更多了，你右以用心情不好作籍口，不去戒烟。这种从心理上找个籍口的办法也适用于人的健康状况。如果你胸痛，你只是担心有病，这要比冒险去检查出真实情况到底有病没病，然后直接去医院处置胸痛，要容易得多。
Worry can bring a lot of diseases such as tension headaches and backaches. While these may not seem to be payoffs, they do result in considerable attention from others and justify much self-pity as well. And some people would rather be pitied than fulfilled.
忧心忡忡可导致很多疾病，例如，情绪紧张性头痛或脊背痛。尽管人们可能觉得这些病症并不是"担心"所造成的后果，但是有了这些病确实能引起他人的关注，也能为自我怜悯找到籍口的理由。而有些人宁肯被人怜悯也不愿振作起来去充分发挥自己的才能。
Now that you understand the psychological support system for neurotic worry, you can begin to devise some measures for reducing the number of troublesome worry bugs that breed in this erroneous zone.
现在既然你从心理学理论体系上已经明白了，"担心"具有神经过敏的性质，那么你就可以开始采取一些措施去减少在"担心"这个误区中孳生的令人烦恼的"担心虫"的数量了。
Begin to view your present moments as times to live, rather than times to worry about the future. When you catch yourself worrying, ask yourself, "What am I avoiding now by using up this moment with worry?" Then begin to attack whatever it is you're avoiding.
马上开始吧！把你现在的时刻看成是应该好好地生活的时间，而不要看成是用来为了未来而忧心忡忡担心不已的时间。每当你突然发现你又在忧心忡忡起来，你妨扪心自问："我把这一时光耗费在不必要的担心上面，这不是与事无补吗？"那么就开始动手去解决你所回避的问题吧。
A friend of mine spent a week on an island off the Connecticut coast. She enjoys taking long walks, but soon discovered that there were a number of dogs on the island which were allowed to run free. She decided to fight her worry that they might attack her. She carried a rock in her hand and resolved to show no fear as the dogs came running toward her. Seeing someone who refused to back down, they turned and ran away. While I am not encouraging dangerous behavior, I do believe that a sensibly effective challenge to worry is the most productive way to minimize its role in your life.
我的一位朋友，离开了康涅狄格海岸去一个岛上度过了一周。她喜欢长距离时间在外面散步，不过不久她就发现那岛上有为数很多的狗，人们让这些狗自由地到处乱跑。她决心战胜担心那些狗有可能袭击她的这种恐惧心理。她手里攥着一块石头，决心表示出，如果这群狗朝着她跑来她根本不害怕。这群狗因为见到了这位要不不后退不让步的人，就掉转头跑掉了。尽管我并不鼓励冒险的行为，但我确信，采用切合实际的有效的方法来向"担心的心态"挑战，这是在你的生活当中，减少"担心的心态"所起到的作用的最富有成果最有效的办法。
Ask yourself over and over, "Will the future change as a result of my worrying about it?" Try to remember how many of the things you once worried about never become real at all. Also ask yourself: "What's the worst thing that could happen to me (or them), and what is the likelihood of it occurring?" You'll discover the absurdity of most worries in this way.
请你反复地扪心自问："由于我的担心，结果会使未来有所改变吗？"切记：你过去曾经一度为之担心的好多情况，根本没有真的发生过。再问问你自己："我能发生什么最坏的事情？这种最坏的事情发生的可能性大小如何？"这样，你就会发现绝大多数不必要的担心都是荒唐可笑的。
Act in direct conflict with your usual areas of worry. If you compulsively save for the future,use some money for your own enjoyment today. Enjoy life; don't waste the present with immobilizing thoughts about the future.
行动起来吧！直接去抵制，不再去担心你通常所担心的问题。如果你强迫自己为未来去存钱，那就把一部分钱拿出来你自己今天的享用吧！享受生活吧！不要浪费现有的一切去顽固地为未来着想吧。
These are some techniques for minimizing worry in your life. But the most effective weapon you have is your own determination to drive this neurotic behavior away from your life.
这一切就是你生活中的担心降低到最小程度的办法。但是你所拥有的最有效的武器就是你的决心。决心把这种神经过敏的担心从你的生活中赶出去。
