Our culture has changed immensely as a result of the smartphone. We can get reassurance for every doubt just by texting our friends. We can feel approval by getting "likes" on our Instagram post or Facebook status.
隨著智能手機(jī)的普及，社交文化發(fā)生了很大的變化。遇到問(wèn)題，我們可以隨時(shí)發(fā)消息求助朋友。我們?cè)贗nstagram（照片墻）或Facebook（臉書(shū)）等社交平臺(tái)上發(fā)狀態(tài)，一旦有人點(diǎn)“贊”，就感覺(jué)自己得到了認(rèn)可。

But heavy reliance on devices is responsible for a shift in how we regulate our emotions. A by-product of this instant communication is a diminished ability to sit with uncertainty.
但是，由于依賴(lài)手機(jī)，我們調(diào)節(jié)情緒的方式改變了。這類(lèi)即時(shí)通訊的副作用便是，我們?cè)絹?lái)越無(wú)法接受不確定性。

Intolerance to uncertainty has been shown to underlie a range of psychological difficulties.
難以忍受不確定性構(gòu)成了一系列心理障礙的基礎(chǔ)。

Psychologists could consider a person's over-reliance on their phones as a "safety seeking behaviour" which reduces anxiety in the moment.
心理學(xué)家有理由認(rèn)為，過(guò)度依賴(lài)手機(jī)其實(shí)是一個(gè)人“尋找安全感的行為”，可以暫時(shí)減輕焦慮。

But over time, safety behaviours actually feed anxiety because they prevent people from realising their fear has no basis once the situation has actually unfolded, or that it is something they're able to cope with.
不過(guò)久而久之，這種行為反而會(huì)增加焦慮，因?yàn)殡S著實(shí)際情況變化，人們意識(shí)不到自己根本沒(méi)理由害怕，或者意識(shí)不到他們其實(shí)有能力解決問(wèn)題。

We need to retrain ourselves to stand up to such clear manipulation of their FOMO (Fear of Missing Out) and fear of rejection. Learning to face uncertainty is essential to managing our mental health.
我們需要重新訓(xùn)練自己，擺脫“錯(cuò)失恐懼癥”（總害怕錯(cuò)過(guò)什么），不再害怕被拒。學(xué)會(huì)面對(duì)不確定性，對(duì)于管理我們的心理健康至關(guān)重要。

Being more comfortable with uncertainty improves a person's ability to cope with worry and is closely associated with improvement for those experiencing anxiety.
自在從容地面對(duì)不確定性，可以提高一個(gè)人解決煩惱的能力，正在經(jīng)歷焦慮的人們想緩解焦慮感，也離不開(kāi)這一點(diǎn)。

When treating anxiety, psychologists encourage clients to sit with not knowing the outcome of a particular situation and learning to wait to see if what they are afraid of will eventuate.
心理學(xué)家在治療焦慮癥患者時(shí)，會(huì)鼓勵(lì)病人不去知道一件具體事情的結(jié)果，讓他們學(xué)會(huì)等待，看看自己害怕的事情會(huì)不會(huì)真的發(fā)生。

By sitting with uncertainty, a person gradually learns to distract themselves, let go of trying to control situations and realises they can survive the distress of "not knowing" in the situation.
通過(guò)接受不確定性，你會(huì)漸漸學(xué)會(huì)讓自己分心，不再試圖掌控事情，認(rèn)識(shí)到雖然自己不了解情況會(huì)很難受，但總歸能挺過(guò)去。

Mostly after waiting it out, the feared outcome will not eventuate, or it will be tolerable.
大多情況下，等待過(guò)后，害怕的結(jié)果不會(huì)出現(xiàn)，或者出現(xiàn)了也還能忍受。

Using phones to push the worry onto another person prevents self-management from occurring.
通過(guò)手機(jī)把自己的煩惱轉(zhuǎn)嫁到朋友身上，只會(huì)妨礙自我管理。

Often, we don't realise that after a little while (and sometimes a lot of distraction), the unpleasant feeling will go away.
我們常常忽略了一件事，那就是再過(guò)一會(huì)兒（有時(shí)候遇到很多讓你分心的事情），不爽的感覺(jué)便會(huì)自動(dòng)消失。

Keep in mind the old adage that "no news is good news" and resist the tendency to message first.
記住那句老話“沒(méi)有消息就是好消息”，不要一遇到困難就馬上發(fā)消息求助朋友。

If something unpleasant happens, it is healthy to talk to someone and reflect on a situation that upsets us, especially if it is really important.
如果遇到了不愉快的事，而且這事尤為重要時(shí)，合理的做法是與人交談，反思造成困惱的原因。

However, to have this as the first option to manage every doubt is not healthy.
不過(guò)，遇到任何問(wèn)題首先想到找他人幫忙而不是自行解決，那就不合理了。

Being able to wait and let go of the desire to control each situation is a major key to overcoming anxiety.
等待以及放棄掌控欲，這才是戰(zhàn)勝焦慮的關(guān)鍵。

?

（翻譯：Frank）