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丢掉工作，她可以思维跳跃设想最坏的情景——最终无家可归，孤身寄居桥下。莫泽讲到，向忧虑者谈及这样一个情形能够帮助她认识到这种结果出现的几率是多么小。
Moser suggests another simple strategy to gain perspective: Using your own name instead of “I” when referring to your emotions. For instance, saying “I’m going to fail” is harsh and doesn’t allow any distance between you and the thing you’re worried about. But “if you talk about yourself in the third person, you can take better perspective,” Moser says.
莫泽也提到另一种客观看待问题的方法：提及自己的感受时，用你的名字而不是“我”去指代，举个例子，说“我会失败”听起来很残酷，这会让你和自己所担心的事情听起来很近。然而，“如果你站在另外一个人的角度去谈论自己，你就可以做到更加客观，” 莫泽讲道。
They get to the root of their worry 设想最坏的情形，找出忧虑的根源
The problem with worrying is that it can spin out of control until the thing you’re worried about is 10 steps removed from your immediate issue. That’s why it’s so important to figure out what the real problem is in order to stop the worry cycle.
忧虑的问题就在于它会一发不可收拾，直到你担心的事情排到你眼下急需解决的问题10步以外。这就是为什么找出真正的症结所在并停止忧虑循环如此重要。
”When I work with worriers, I try to work on them with problem identification, and to help them be comfortable doing that,” Purdon says. “Yes, there are some problems that could lead to something else, but [let’s] not worry about that right now because it’s not happening right now.”
“和忧虑者一起工作的时候，我尝试引导他们找出问题，并且让他们习惯于这么做，” 博登讲道。“是的，有些问题的确可以引发其他问题，但是先别去管它们，因为现在还没发生。”
It’s important to move from problem-generation, which is what worriers are prone to do, to problem-solving. “Worriers think what they’re doing is constructive -- that by anticipating [the future problems], it’s helpful in some way,” Purdon says. “It’s reasonable, to some extent, to do that, but they can’t stop themselves once they get started.”
让忧虑者从“产生问题”向“解决问题”转移是非常重要的。“忧虑者认为他们未雨绸缪的做法在某些方面是非常有益的，” 博登博士讲道。“从某种程度上说这样做是有道理的，但是忧虑者一旦开始就停不下来了。”
They don’t stop worrying -- they just designate
time for it
安排专门的时间，让自己担心个够
”One of the reasons why people engage their worry is they think, ‘This is an issue I must sort out now, I have to anticipate and plan against these outcomes.’ It grabs attention off what they need to be attending to, whether it be job, spouse, kids, whatever,” Purdon explains. So, she recommends using a strategy called the “worry chair.” It works like this -- reserve a 15-minute time during the day where you can just think and ponder over your worries on your own. Don’t worry outside those 15 minutes, and make sure that you’re spending your worry session in the same spot (hence the term “worry chair”!) each day.
“人们花时间忧虑的原因之一就是他们会去思考，‘这个问题我必须现在想清楚，我要先预估并且为这些可能的结果进行计划和准备。’这样的思考将他们的注意力从原本应该专注的事物(无论是工作，配偶，孩子或者其他)上分散开来，” 博登解释道。因此，她推荐采用一种名为“忧虑椅”的方式。具体如下——白天预留出15分钟时间，让自己可以全部用来考虑和衡量自己担心的事情。这15分钟以外的时间，不要有任何担心，同时保证你每天都在同一个地方度过自己的忧虑时间(这就是“忧虑椅”的说法!)。
”What that means is when you’re worried during the
day, you can say, ‘I’ll think about that later. I can switch my attention off that and go on to other things,’” Purdon says. “And what they find is, ‘I’m not even worried about that anymore.’ But giving them permission to worry about it, but later, allows them to switch the attention away from the thought.”
“这样做的意义在于当你白天忧虑的时候，你可以告诉自己，‘这个晚点再去想，我可以转移自己的注意力接着干其他事情，’” 博登博士讲道。“然后他们会发现，‘我甚至已经不再为那件事担心啦。’但是允许他们去担心，只是晚点儿，可以让他们将注意力从担心的想法中转移开来。”
They have confidence they can handle whatever comes at them
相信自己：发生任何事情，都能应对
”People with high worry not only generate ideas about what could go wrong, they also lack confidence in their ability to cope with what could go wrong,” Purdon explains, adding that this is ironic considering worriers actually perform quite well in a crisis since they’ve spent so much time thinking about the worst-case scenarios and have normal coping abilities. Non-worriers, on the other hand, possess the confidence that if something were to happen, they’ll just ...