舒適區(qū)

It’s easy to get stuck. Nestle yourself deeper and deeper into that warm, safe and comforting comfort zone.
人很容易就被困住，人經(jīng)常將自己深深地放置在那溫暖、安全和舒適的區(qū)域。

But if you want to improve your life you’ll sooner or later need to step out of that zone. Because it’s there you’ll find all those new and exciting experiences. Where you’ll find freedom from boredom.
但如果你想要改進(jìn)自己的生活，遲早都需要走出這個(gè)舒適區(qū)。因?yàn)橹挥凶叱鍪孢m區(qū)你才能經(jīng)歷更多新鮮和刺激的事情，才能從厭倦里找回自由。

Here are 8 ideas that can help you get out of your comfort zone. Some are ways to make the process easier. Some are ways you may not have thought of (or forgotten).
以下8招能夠幫助你走出舒適區(qū)，有一些是能夠使這個(gè)過(guò)程更容易一些的建議，但有一些是你從來(lái)都沒(méi)有想起過(guò)或是已經(jīng)忘記了的。

1.直面恐懼

1. Face your fears. But do it in small steps.
直面恐懼，但是一小步一小步來(lái)。

This is one of the best ways to overcome fears and get out of your comfort zone. What holds us back in our zone of comfort is often a fear or that facing that fear straight on might be overwhelming. This is a solution to those two problems. It allows you to stretch your comfort zone slowly making it less uncomfortable and frightening.
這是克服恐懼，走出舒適區(qū)最好的方法之一。經(jīng)常將我們帶回舒適區(qū)的通常就是恐懼或者直面恐懼的疲憊。一步一步去面對(duì)恐懼能夠解決之前提到的兩個(gè)問(wèn)題。這能夠讓你慢慢地延長(zhǎng)你的舒適區(qū)，讓你面對(duì)恐懼的時(shí)候不那么害怕。

If you’re for instance nervous socially you might not feel able to ask people out on dates right away. The fear of being rejected and that others might think less of you if you get turned down can make many of us feel unable to ask the question.
例如，如果你社交恐懼，不敢馬上約別人出去，害怕被拒絕，并且如果你的音調(diào)很低，會(huì)讓別人更少的注意到你，也可能讓大部分人無(wú)法問(wèn)你問(wèn)題。

So you take small steps instead. Steps like first just saying hi to people. Or starting to talk more to people online via forums and Instant Messaging. And then trying to be more involved in conversations at work or in school to exercise your conversation-muscles.
那么你可以小步驟慢慢來(lái)，如一開(kāi)始只是和他打招呼，或者通過(guò)論壇或即時(shí)通訊工具開(kāi)始和更多的人交談，然后盡量投入到工作或?qū)W校里的對(duì)話，來(lái)鍛煉你的社交能力。

2.新嘗試

2. Try something weird.
嘗試一些新奇的事情

One obvious way to move out of your comfort zone is to do something new. But a more interesting option might be to think of doing something weird. When you choose something new you may choose something that is line with your personality. So your experiences can become limited. Instead, choose something that’s out of character for you. Something that isn’t you as you are right now. Something that you – and/or the people close to you – wouldn’t think that you would do.
走出舒適區(qū)最顯著的方式是做一些從來(lái)沒(méi)有嘗試過(guò)的事情。但更加有意思的一個(gè)選擇是嘗試一些比較新奇的事情。當(dāng)你選擇一些從來(lái)沒(méi)有嘗試過(guò)的新鮮事，你可能還是選擇了一些和自己個(gè)性相符的事情，這樣你的經(jīng)歷就會(huì)非常有限，相反，選擇一些與你個(gè)性不符的事情，一些不是現(xiàn)在的你會(huì)做的事情，一些別人認(rèn)為你不會(huì)去做的事情。

3.結(jié)識(shí)新朋友

3. Make a new acquaintance.
結(jié)識(shí)一個(gè)新朋友

This will expose your to new experiences, opinions and interests. And it’s not just about meeting new people the usual way. Try just picking up a biography about someone you know nothing about. Start reading a book from a writer you haven’t read before. Read about a random topic at Wikipedia. Or add an unexpected RSS-feed about something you normally never read about.
這樣會(huì)拓寬你的經(jīng)歷，選擇和興趣。這并不只是以平常的方式去結(jié)識(shí)新的朋友，而是選擇結(jié)識(shí)一個(gè)一無(wú)所知的朋友，如讀一本你從沒(méi)接觸過(guò)作者的書(shū)。在Wikipedia里隨意讀一些，或者添加一個(gè)意想不到的RSS-feed，讀一些你平常從來(lái)沒(méi)有讀過(guò)的書(shū)。

4.朋友一起

4. Take a friend with you.
和朋友一起

In general, it’s often easier to not go it alone. And this applies to many situations. Including when you are going for the emotional bungee jump that getting out of your comfort zone can be.
通常，結(jié)伴而行會(huì)更容易一些。這樣可以一起面對(duì)更多的共同情況，包括你走出舒適區(qū)時(shí)遇到的情感糾結(jié)。

I’d say this probably the most popular way to get yourself out of comfort zones. If you are going to a party where you know few people then it may be easier to bring a friend. If you have decided to start going to the gym it might be easier to actually get going and keeping going there every week if you have a gym-partner.
可以說(shuō)，這可能是走出舒適區(qū)最常見(jiàn)的方式。如果你要去一個(gè)熟識(shí)朋友的聚會(huì)，會(huì)更容易結(jié)識(shí)新朋友。如果你決定開(kāi)始健身，有一個(gè)搭檔的話，會(huì)更容易讓你每周都堅(jiān)持下去。

However, there are potential downsides to bringing friends too. If you are at the party with your friend then you might not meet and get to know that many new people. If you are going to the gym with a partner it might lead to the two of you talking and focusing less on getting a great workout.
當(dāng)然和朋友一起也會(huì)有其他的負(fù)面影響，然而比如你和朋友一起去一個(gè)聚會(huì)的話，你就可能不會(huì)去認(rèn)識(shí)其他的新朋友了。如果你和一個(gè)搭檔一起去健身房的話，你們兩個(gè)就會(huì)有機(jī)會(huì)交談，更少的注重鍛煉的質(zhì)量啦。

5.教育

5. Educate yourself.
自我教育

Your comfort zone might be protecting your from imaginary dangers. Maybe things aren’t as difficult or scary as you imagine? Do a bit of research. Getting some good information can dissipate quite a bit of your fear and nervousness.
你的舒適區(qū)可能會(huì)保護(hù)你遠(yuǎn)離虛構(gòu)的危險(xiǎn)。也許這些事情并不是你想象中的那么難或可怕。做一些小調(diào)查，獲得一些可靠的消息能夠驅(qū)散你的一些恐懼和緊張。

Do a bit of Googling. Read books and blogs. Ask someone who has been there before. By reading/hearing about what others that have done the same thing you are about to do saw, heard, felt and did you can not only lessen negative feelings but also get some very valuable and practical tips.
上網(wǎng)搜索一下，查閱更多的書(shū)籍和博客。咨詢一下前人，聽(tīng)一下別人在經(jīng)歷你即將要面對(duì)、聽(tīng)到、感受到的事情的經(jīng)驗(yàn)，但你不能單是減輕一下自己消極的感覺(jué)，更重要的是獲取一些有價(jià)值和實(shí)踐性的建議。

6.積極記憶

6. Awash your mind with positive memories.
利用積極的記憶來(lái)更新你的思緒

Realise it can be fun to get out of your comfort zone despite what your mind and feelings might be telling you before you get started. Think back to the previous times when you have broken out of your comfort zone. Focus on the positive memories, when you got out there, when you took a chance. And it wasn’t so bad, it was actually fun and exciting and something new to you.
在你準(zhǔn)備開(kāi)始走出舒適區(qū)的時(shí)候，雖然你的思緒和感受可能會(huì)提醒你，但你自己意識(shí)到走出舒適區(qū)是非常有趣的。想想你之前打破舒適區(qū)的經(jīng)歷和記憶，當(dāng)你再次冒險(xiǎn)走出舒適區(qū)的時(shí)候，專注于積極的記憶。這并不是壞事，實(shí)際上，看到全新的自己相當(dāng)有趣和刺激。

A lot of times we automatically play back our negative experiences – or negative interpretations of events – in our minds before we are about to do something. And we forget about the positive memories and our previous, positive achievements. Avoid that trap. Let the good memories flow through your mind instead and let things become easier.
許多時(shí)候我們開(kāi)始做某事的時(shí)候，會(huì)自動(dòng)地就回憶起消極的經(jīng)歷或者有關(guān)事務(wù)的消極解釋，我們忘記一些積極的記憶和之前成功的記憶。為了避免這些僵局，讓更多積極的記憶更新我們的思緒，讓事情變得更容易一些。

7.其他方法

7. Use other methods to pump yourself up.
利用一些其他的方法來(lái)激勵(lì)自己

Besides remembering positive memories, there are a whole bunch of things you can do to pump up your emotional state temporarily. Here is a small list of such tips within in this list:
除了記住一些積極的記憶，還有一些其他的事情你可以嘗試去做，暫時(shí)的激勵(lì)自己的情緒。以下是其他方法的列表：

Use Music. Listen to uplifting and motivational music.
利用音樂(lè)。聽(tīng)一些令人振奮和激勵(lì)人心的音樂(lè)。

Use Your Body. How you use your body affects how you feel. Move in a confident way and you’ll soon feel more confident. Move in an excited way and you’ll soon feel more excited.
利用你的肢體。你如何利用你的肢體決定你所感受的。保持自信的姿勢(shì)，很快你便感到更自信。保持積極的心態(tài)，很快你會(huì)感到更加積極。

Use Your Imagination. Close your eyes. Visualize how great everything will unfold. How wonderful and excited you will feel.
利用想象。閉上眼睛，把生活中的美好事物想象成一幅圖景，你能夠感受是多么的奇妙和興奮。

Use Your Breathing. Not exactly a way to pump yourself up but rather to calm yourself down quickly.
利用你的呼吸。這并不是激勵(lì)自己的真正的一個(gè)方法而是快速讓你安靜下來(lái)的一個(gè)方法。