社交课堂：12步克服羞涩及社交焦虑症.doc

Shyness and social anxiety are usually the result of an overly excited? HYPERLINK /w/amygdala amygdala?(a portion of the brain that receives stimulation based on your surroundings). Individuals who are shy or socially anxious typically have an amygdala that is extremely sensitive (in part due to their genetics, in part due to the way they were raised). 害羞和社交焦虑症通常都是杏仁核过度兴奋造成的现象，而杏仁核则是一种根据环境接收刺激的大脑组织。害羞或有社交焦虑症的人，杏仁核一般都非常敏感——这一方面跟基因有关，另一方面则归因于他们的成长经历。 　　Shy or socially anxious individuals perceive unknown situations as highly threatening.在害羞或社交焦虑的人看来，未知环境都是非常危险的。 　　This feeling of being “threatened” would be beneficial if you were being chased by a lion; causing your mind to focus solely on what is critical to save your life. However, your mind “going blank” at a dinner party or when your boss walks in your office is not very beneficial. 当你被一头狮子追捕时，这种警惕感会十分有利，能让你一门心思想方设法逃命。但是，在宴会上或老板走进你办公室时，如果你的大脑还是会“一片空白”，那就不好了。 　　So with that, let’s discuss 12 ways to overcome shyness and social anxiety.所以，我们来看看下面这12个克服害羞和社交焦虑症的方法吧。 　　12 Steps to Overcoming Shyness and Social Anxiety12步克服羞涩和社交焦虑症： 　　1. Reality Check认清事实 　　Step number one is to recognize what is taking place chemically in your brain when you’re feeling anxious or shy. 第一步就是要弄清楚当你感到紧张或害羞时，大脑会发生怎样的化学变化。 　　You are not abnormal; your brain is just “unusually” sensitive to new stimuli, causing you to proceed with extreme caution – usually “unnecessary caution.” Just knowing this will help you rationalize what’s going on and will help relax you in future situations. 你没有“不正常”：只不过你的大脑对新刺激“格外”敏感罢了，以至于你表现得特别谨慎——一般都是些“不必要的谨慎”。认识到这一点有助于你理性面对正在发生的事情，进而在以后环境中做到自如放松。 　　No need to become shy or anxious, just tell yourself that it’s just some chemicals and cells reacting based on a perceived threat that’s not really there – no need to panic (ignore the racing heart and sweaty palms) – just calm down and proceed intelligently.没必要害羞或焦虑，你只要告诉自己：这些不过是假想危险引发的化学与细胞反应罢了。也没必要惊慌，别去管那加速的心跳和冒汗的手心，尝试镇静下来并机智应对。 　　2. Don’t Ponder on Negative Tho