People often relate performance anxiety to sports, creative arts, public speaking, on-stage performance and, of course, sexual activity.
人们通常把表现焦虑跟体育运动,创造性艺术,公开演讲,舞台表演,还有与性行为有关。

But here's something that might surprise you: You do not need to be on stage or writing a book to have performance anxiety. In fact, you might experience performance anxiety when you set out to tackle day-to-day tasks. When that anxiety takes hold and "blocks" you from accomplishing anything, it's called procrastination. Blocks can exist in small form and keep you from daily progress in your life.
不过这里有个观点可能会让你感到新鲜:即使不登上舞台,不写书,也会患上表现焦虑。实际上,你可能在日常完成任务的时候就经历着表现焦虑。当这种焦虑阻碍你的步伐,阻止你成功,那种焦虑称为拖延症。障碍的形式可以是很小的,在生活中阻碍着你的进步。

Being mindful of these 6 things during your day-to-day activities can help you get past your performance anxiety. Here's what you should be aware of:
留意下面的6件小事,有助缓解表现焦虑的症状。一起来看看吧:

1. Your Worth
1. 自我价值感

Is your sense of worth, personally or professionally, tied to the outcome of your task? If it is, you are definitely going to avoid getting the task done because there's no better way to scare yourself than to judge your worth based on an external outcome.
你的自尊(个人的或职业的)是否与你的任务效果有密切的联系?如果答案是“是”,那么你真的做不了这项任务了,因为没有比你根据外在结果评价自我的方法更能让自己产生恐惧了。

2. Fear, Shame and Judgment
2.恐惧,羞愧和挑剔

Fear, shame and judgment are all part of the human experience. If you're not feeling them you are likely dead. Allow yourself to feel these three feelings and take action anyway.
恐惧,羞愧和挑剔都是人类经历的一部分。如果你没有感受到这些情感,你与死人没有什么区别。保持开发的态度,让自己去感受这些情感,然后有所行动。

If you wait for the absence of fear, shame or judgment, you will be giving yourself indefinite performance anxiety. Know that you can feel fear, shame and judgment and still perform quite well. Actually, over time performing will reinforce your sense of confidence and your fear, shame and judgment will start to feel less powerful.
如果你期待消除恐惧,羞愧和评判,你会陷入永无止境的表现焦虑之中。要清楚了解你可以感受恐惧感,焦虑感和挑剔感,保持良好的表现。实际上,长期的表现自我可以增强自信,那些焦虑、羞愧和挑剔感会越来越弱。

Be inclusive of these three feelings. Resisting them is what gives them more power and gives you more performance anxiety.
对这三种情绪保持包容的心态。如果你对它们产生抵触的心理只会增强它们的作用,让你的表现焦虑更强烈。

3. Ability to Follow Through
3. 坚持到底的能力

If completing a task leads to another task that you don't feel capable of handling, you will also avoid it. Another way to scare yourself is to go into the unknown, feeling totally incapable of what is coming your way.
如果完成一项任务会引出另外一项你感到无法胜任的任务,你也会逃避他。另一个自我恐吓的途径就是让自己变得无知,感到对事情的无能就是你的障碍。

If you are able to remind yourself that you have resources at your fingertips, advisors and that you have the ability to problem solve and learn in real time, you can allow yourself more ease about following through.
如果你能提醒自己当前自己所拥有的资源,咨询师以及你能解决问题和吸取经验的能力,你就可以让自己更轻松地度过这件难题。

4. Attachment to Outcome
4. 迷恋结果

If you are attached to a specific outcome, it can be very challenging to push any project forward. You do not have control over the outcome. Instead focus on the task at hand, what it requires of you and commit to doing it for the sake of doing it - not for the sake of the outcome.
如果你对某种特定的结果有过度的迷恋,那么任务很有可能就难以进行了。你不需要掌控结果的方向,而是关注当前手头上的任务,它需要你的全身心投入,为了完成它而完成它,而不是为了结果而完成它。

If you cannot commit to doing something to simply experience the act of doing it, then rethink the process and engage in a process that better suits your creativity, skills and resources.
如果你无法投入完成任务,只是体验你完成任务的举动,那么重新考虑完成任务的进程,再投入到更适合你发挥创造力,技能和资源的另一个进程。

5. Order of Priority
5. 分清轻重缓急

If you leave things that you don't enjoy doing till the end of the day when you are tired, you must likely will push it back to the next day and possibly continue that cycle for a while.
如果你已经很累了,还把事情留到这一天的最后时刻,你很有可能就会把它推到第二天甚至陷入恶性循环。

Building a habit of doing things you don't like doing first thing in the morning when you are fresh and energetic will help you avoid any kind of angst about the lingering to-do item that's hanging over head all day long.
试试养成这样的习惯:把最不喜欢做的事情放在早上,那时你是最精神气爽的,你可以避免那种持续一整天的拖延任务的焦虑。

6. Commitment and Accountability
6. 投入与责任心

Be committed to yourself by holding yourself accountable. If you need to put reminders on your phone, make lists or create a system to follow, jump to it. If you cannot keep yourself accountable, no one on your team will want to keep you accountable either. You will soon be the weakest member of your team.
对自己的投入,意味着让自己成为一个敢于担当的人。如果你需要在手机上设置待办事项提醒,列清单或流程表,那就做吧。如果你无法让自己成为有责任心的人,团队里的同事也不会认为你是个责任心强的人。很快你就成了拖后腿的人了。

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