The best way to prevent yourself from becoming?paralyzed?with worry, writes?psychiatrist?Edward M. Hallowell, is to?simply?make sure you never worry all by yourself.
精神病學(xué)家愛(ài)德華·M·哈洛威爾寫道：為了不讓自己擔(dān)心到焦頭爛額，最好的方法就是確保自己，永遠(yuǎn)的一無(wú)所憂。

Hallowell argues in his new book,?Driven to?Distraction?at Work: How to Focus and Be More Productive, that when you feel real or imagined concerns?piling?on, share them with a friend, and there's a better chance that?aimless?anxiety will?morph?into problem-solving.?
哈洛威爾在他的新書《工作中的心煩意亂：如何保持專注和創(chuàng)造力》指出，當(dāng)你是真的煩惱，或是想象里的煩惱越積越多，同朋友說(shuō)說(shuō)，由此為漫無(wú)目的的焦慮化解提供一個(gè)機(jī)會(huì)。

He believes that worrying alone is one of the major reasons that people can't focus, both at work and elsewhere in their lives.
他認(rèn)為人們不能集中注意力的一大原因在工作中或是生活的其他方面獨(dú)自煩惱。

What exactly is so bad about worrying alone? Why it's so detrimental?
獨(dú)自擔(dān)心的危害究竟是什么?如此有害的原因是什么？

Worrying alone does not have to be toxic, but it tends to become toxic because in isolation we lose perspective.?We tend to?globalize, catastrophize, when no one is there to act as a reality check.?Our imaginations run wild.?
獨(dú)自擔(dān)憂并本身無(wú)害，但它往往會(huì)變得有害，因?yàn)樵谧晕腋綦x中我們失去了自己的觀點(diǎn)。當(dāng)沒(méi)有人在現(xiàn)實(shí)中扮演檢查角色，我們的腦洞會(huì)越開(kāi)越大，變得小題大做。我們的想象力脫了韁。

Indeed, Samuel Johnson, a?prodigious?worrier himself, called worry a "disease of the imagination”.?When we worry alone we risk losing touch with reality, becoming paralyzed in worry, making bad decisions, and even getting sick, as toxic worry depresses immune function.
事實(shí)上，塞繆爾·約翰遜——一個(gè)擔(dān)憂重度患者，稱擔(dān)心為“想象力的疾病”。當(dāng)我們獨(dú)自擔(dān)心時(shí)，我們可能會(huì)與現(xiàn)實(shí)失去聯(lián)系，變得為擔(dān)心焦頭爛額，做出糟糕的決定，甚至生病，讓有害的擔(dān)憂壓垮了免疫功能。

What does worrying with someone else look like in action? For instance, does this mean you simply describe the things you are worried about to a friend? Or is it best if the pair of you talks about something you're both worried about?
與別人分享?yè)?dān)憂表現(xiàn)為什么樣的行動(dòng)?例如,這是否意味著你只是向朋友描述你擔(dān)心的事情?還是最好你們都對(duì)談?wù)摰氖虑橛兴鶕?dān)憂？

Doesn't matter if the other person is worried about the same matter or not. You just have to find someone you like and trust. My basic three-step method of worry control is as follows:
不管對(duì)方是否和你擔(dān)心著同樣的問(wèn)題都沒(méi)有關(guān)系。你只需要找到你喜歡和信任的人。我控制擔(dān)心的基本三步法如下:

1. Never worry alone.
從不獨(dú)自擔(dān)憂。

2. Get the facts. (Toxic worry is rooted in wrong information, lack of information, or both.)
獲取事實(shí)信息。(有害的擔(dān)憂源于錯(cuò)誤的信息，缺乏信息，或者兩者都有)。

3. Make a plan. Having a plan reduces feelings of vulnerability and increases feelings of control.
制定一個(gè)計(jì)劃。擁有一個(gè)計(jì)劃可以減少脆弱感和并加強(qiáng)控制。