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你可能會認為反復(fù)思考是一件好事，可以幫助找到更多看待問題的角度和可能性。但事實恰恰相反，當你思考某件事情的時間越長，你就越容易沉溺于對過去的懊悔以及對未來的焦慮中，難以專注做好當下的事情，采取有效行動。那么，你知道自己是如何掉入過度思考的陷阱里嗎？又該如何去應(yīng)對它呢？Overthinking is easy to slip into. Think about a time you distinctly remember overthinking. You feel your heartbeat rise and your eyes dart. Thoughts fire at unprecedented speeds as you struggle to pick up the pieces. You work yourself up, imagining all kinds of scenarios in your head, overloading it with stress.人很容易會陷入過度思考之中。想一想你記憶尤深的一次過度思考，你心跳加快，眼睛游移不定，你努力去整理思緒，但思緒仍以前所未有的速度涌現(xiàn)。你緊張不安，腦海中想象著各種可能的情景，過度地讓大腦增壓。Now, ask yourself this, how many times have you felt silly or a strange wash of relief because the overthinking led to nothing? More often than not, situations aren’t as complex as you may think. Overthinking can lead to procrastination, and a lack of self-confidence, and destroys the time you have with yourself while potentially affecting those around you. Of course, this isn’t a blanket statement. Neglecting certain aspects in fear of overthinking will cause avoidable issues. Still, it’s worth noting the damage overthinking can cause.現(xiàn)在，請問問自己，你有多少次因為過度思考最終沒有產(chǎn)生任何結(jié)果，而感到自己很傻缺或者產(chǎn)生一種莫名的釋然感？你面臨的情況往往沒有你想象的那么復(fù)雜。過度思考可能導(dǎo)致拖延和缺乏自信心，同時浪費了你與自己獨處的時間，還可能會潛在地影響身邊的人。當然，這種說法并不是絕對的。因為害怕過度思考而忽視全面考慮，也會導(dǎo)致本可以避免的問題產(chǎn)生。然而，值得我們注意的是：過度思考可能會造成的損害。More significantly, however, there are plenty of solutions to overthinking. These aren’t instant fixes – undoing a thought process in your head is often a daunting task, so before watching the rest of this video, take some time to forgive yourself.然而，更為重要的是，解決過度思考的藥方很多，但并非都是立竿見影的方案 - 畢竟改變大腦的思考過程，通常是一項艱巨的任務(wù)，所以在繼續(xù)往下觀看視頻前，不妨花些時間放下自我責(zé)備。Self-improvement is all about understanding why you do things a certain way and moving forward.This is no different.自我提升就是理解自己為什么會以某種方式行事，并尋求向前進步。過度思考同理。Accept You Can’t Control External EventsFor anyone, overthinker or otherwise, control is critical for feeling in charge of our lives. It’s represented in all kinds of ways, from your morning routine to planning a wedding. For overthinkers, however, the desire for control can extend further.對于任何人來說，無論有沒有過度思考，對生活擁有掌控感都至關(guān)重要。掌控感體現(xiàn)在生活的方方面面，從早晨的日常到籌備婚禮。然而，對于過度思考的人來說，對控制的渴望可能猶如脫韁野馬。It can extend to external events way beyond an overthinker’s grasp. The more they take on in their mind, the heavier that responsibility weighs, even if there is no responsibility in the first place.對掌控感追求，可能會延伸到超出過度思考者能力范圍之外的外部事件。他們的大腦承擔(dān)的越多，責(zé)任就越沉重，即使一開始并不存在這么多責(zé)任。Let’s say you’re an overthinker and you’ve just completed a job interview. You’ve done everything you can – asked the right questions, composed yourself throughout and gave as good a version of yourself as possible. The interview ends and all you can do is wait. For some, that’s that chapter closed until you find out more. For those who struggle with overthinking, the brain goes into overdrive.比如說你是一個過度思考的人，剛剛完成了一次工作面試。你已經(jīng)盡力而為 - 問了該問的問題，保持了鎮(zhèn)定，并展現(xiàn)了盡可能好的自己。面試結(jié)束了，你能做的只有等待。對于一些人來說，這一章就這翻篇了，直到你獲得更多信息。但對于過度思考的人來說，大腦會過度活躍。Thoughts about your performance, how you ended the call and what emails you can send after the fact all play on the mind when in reality, you’ve done all you can. Accepting that you can’t always control external events helps put your mind at ease. Think of it like a roadblock for intrusive thoughts.對于你的表現(xiàn)，你如何結(jié)束通話以及面試后發(fā)送什么樣的郵件等思緒會在腦海中盤旋，然而實際上，你已經(jīng)盡了你的所能。接受你并不是總能掌控外部事件有助于讓你的心情平靜下來，你將遏制住侵入性想法。A helpful way to bring this to life might be by writing down the things out of your control and sticking them somewhere prominent as a continued reminder of what not to think about一個有用的方法是將那些你無法控制的事情寫下來，并張貼在某個顯眼的地方，持續(xù)地提醒自己，告訴自己，不要去想那些事情。Taking Action (No Matter How Imperfect)One of the biggest causes of procrastination is an overhanging sense of imperfection. While it is simple to write any number of tasks on your to-do list, actually completing them is another thing entirely. How many times have you done everything you set out to do in one day?拖延最大的一個原因是：一種揮之不去的不完美感。雖然在你的待辦清單上隨意寫下任務(wù)是很簡單的事情，但實際完成任務(wù)完全是另一回事。你有多少次能在一天內(nèi)做完你計劃的所有事情？One of the most difficult challenges facing overthinkers is getting started. Before beginning, overthinking can lead to performance anxiety and subsequent procrastination. It may sound too easy to simply 'take action’, but the more you break it down, the easier it becomes.對于過度思考的人來說，他們面臨的最困難的挑戰(zhàn)之一就是開始行動。在開始之前，過度思考可能會導(dǎo)致表現(xiàn)焦慮，隨之而來的是拖延。簡單地“干就完了”聽起來可能太簡單了，但你把任務(wù)分解得越多，任務(wù)就變得越容易。Again, let’s use the job interview example from earlier. You’ve been tasked with creating a presentation for the potential role. It’s due in just a few days but you haven’t started; the task itself seems daunting as all manner of questions and scenarios run through your head: 'What if the technology lets me down?’, 'What if they hate the presentation?’, 'Where do I even begin?’再次以前面所講的工作面試為例。你被要求為可能擔(dān)任的職位制作（PPT）演示文稿，離截止日期只剩下幾天了，但你還沒有開始行動；任務(wù)本身似乎令人生畏，各種各樣的問題和情景在你的腦海中浮現(xiàn)：“如果遇到自己不會技術(shù)性難題怎么辦？”，“如果領(lǐng)導(dǎo)討厭我做的（PPT）演示文稿怎么辦？”，“我該從哪里開始做呢？”These questions and scenarios bounce around in an overthinker’s head until the task itself has grown from a small hurdle into an unsurmountable climb. The solution, as we’ve touched on, is quite simple. Break it down. Find the smallest, most achievable part of your task and run with it. Pick something that doesn’t require perfection and secure that coveted feeling of achievement. In this example, simply opening, titling, and saving a presentation document would be a solid, achievable start.這些問題和情景在過度思考者的腦海中反復(fù)浮現(xiàn)，直到任務(wù)本身從一個小小的障礙變成一座難以逾越的高山。解決方案，正如我們之前提到的，非常簡單。把任務(wù)拆解。找到任務(wù)中最小、最可實現(xiàn)的部分，然后著手做。選擇一些不需要完美的事情，并從中獲得那種令人艷羨的成就感。在制作PPT這個例子中，簡單地打開、命名和保存一份演示文檔，將是一個靠譜的、可實現(xiàn)的開始。Stop Following Through on All Your ThoughtsYou may occasionally see videos captioned 'when you let the intrusive thoughts win’ doing the rounds on TikTok and YouTube. Intrusive thoughts are the Alfred to the overthinker’s Batman. The thing is, most people get them and they can be completely random. For example, have you ever stepped in a lift and been tempted to push all of the buttons at once and run? Perhaps your intrusive thoughts are more innocent, such as wondering what would happen if you got on a random train instead of the usual. I don’t know, but whatever way these thoughts materialise, they’re there.你可能偶爾會看到標題為“當你讓侵入性想法占上風(fēng)” 的視頻在網(wǎng)上刷屏。侵入性想法經(jīng)常伴隨著過度思考者，就如同蝙蝠俠的得力助手阿爾弗雷德。問題是，大多數(shù)人都會出現(xiàn)侵入性思維，而且侵入性想法可能完全是隨機的。比如，你有沒有走進電梯，心血來潮地想要一次按下所有的按鈕然后逃跑？也許你的侵入性想法更加無害，比如想知道如果你隨機坐上一趟火車而不是計劃中的火車會發(fā)生什么。我不知道，但無論這些想法以什么方式出現(xiàn)，侵入性思維都會發(fā)生。A problem arises when these thoughts aren’t left in the void your brain leaves for such a thing. Giving intrusive thoughts credence is a surefire way to overload your predominant line of thinking and overwhelm your mental energy resources. A tip if this is you? Stop following through on all of your thoughts. Not all of them need to be listened to.問題在于，當侵入性想法在意料之外產(chǎn)生時，就會出現(xiàn)問題。如果你給侵入性想法予信任，你的主導(dǎo)性思維將負擔(dān)過度，你的心理能量將被消耗殆盡。如果你是相信侵入性想法的人，一個建議是：停止聽從你所有的想法。并非所有的想法都值得傾聽。It’s as simple as recognising that not every thought is a good one. Our minds are not immaculate – human error is prevalent. You’d be forgiven for conflating this with self-doubt, as reminding yourself that not every thought needs listening to could cause you to doubt the authority of your voice. If you’re worried that’s the case, work on tracing the severity of your thoughts down. Ask yourself, “will this matter in five days?” If the answer is no, chances are it’s not worth your time.這其實很簡單，只要認識到并非每一個想法都是好的。我們的思維并不完美-人類的錯誤很常見。如果你擔(dān)心混淆自我懷疑與停止聽從所有想法，這也是可以理解的，因為提醒自己并非每一個想法都需要傾聽，可能會導(dǎo)致你懷疑自己聲音的權(quán)威性。如果你擔(dān)心會出現(xiàn)這種情況，試著分析一下思維的嚴重程度。問問自己，“五天后這件事還重要嗎？”如果答案是否定的，那么很可能就不值得你花時間在這個想法上。Live in the Present Moment InsteadI know what you’re probably thinking. Living in the moment is advice flung around in a far too carefree nature amongst the self-improvement community. But, as with a lot of seemingly tired cliches, its positive effects ring true.我知道你可能正在想些什么。在自我提升領(lǐng)域中，活在當下是一個已經(jīng)被說爛了的建議。但是，就像許多看似陳詞濫調(diào)的建議一樣，活在當下的積極影響是真實的。Overthinking is a challenge we face when we dedicate too much of our present-day energy on our future selves. Going through life with your future self in mind is a very healthy trait to have, but if taken too far, your present-day is at risk. Overthinking about details out of your control in fear of the potential for damage negates any effort you put into enjoying your life as you’ll never get to enjoy the moment you’re in.當我們的精力過度放在關(guān)注未來，而忽略了當下時，就容易陷入過度思考之中?？紤]自己的未來是一種非常健康的品質(zhì)，但如果過度追求，你當下的生活可能會陷入危險境地。因為擔(dān)心潛在的危害而過度思考那些你無法控制的細節(jié)，將抵消掉你為享受生活而付出的所有努力，因為你永遠也無法真正享受你所處的此刻時刻。Living in the present moment helps to refocus and recalibrate wasted energy into a force of good. It can come in the form of simple exercises such as this. Look around you and notice:活在當下有助于將你浪費的能量重新聚焦，并調(diào)整為一種積極的能量。你可以采用這樣的簡單練習(xí)方法，讓自己活在當下：Tasks like these and journaling help highlight a sense of self in the present moment, freeing up time for self-reflection and limiting overthinking space.類似這樣的練習(xí)方法，以及寫日記，可以幫助我們更加專注地感受當下的自我，以及騰出時間進行自我反思，減少過度思考的空間。Understand Motivation DifferentlyWhile at the outset motivation is merely the energy required to carry out a task or activity, if you look deeper, you’ll find a critical cog in your well-being and your relationship with yourself.一開始，動機只是執(zhí)行任務(wù)或活動所需的能量，但如果你深入思考，你會發(fā)現(xiàn)動機對于你的健康和你與自己的關(guān)系至關(guān)重要。Firstly, let’s view motivation from a typical standpoint. When the deadline for something like sending a bunch of emails or completing some tedious coursework comes along, you may find yourself searching for inspiration other than the consequences of not completing the task at hand. That search is often left wanting. Motivation doesn’t work like that – you can’t spend your day waiting for it to float into your lap. Instead, you must simply begin, whatever that looks like.首先，讓我們從一個典型的角度來看動機。當截止日期到來時，比如你要發(fā)送一堆電子郵件，或你要完成一些繁瑣的課程作業(yè)，你可能會發(fā)現(xiàn)自己在尋找完成任務(wù)的靈感，除了考慮到不完成手頭任務(wù)會帶來什么后果之外。通常這種尋找是徒勞的。動機不是這樣運作的 - 你不能花整天時間等待動機突然降臨到你身上。相反，你必須簡單地行動起來，無論行動看起來是什么樣子。Think back to earlier in this video when we spoke about taking action, no matter how imperfect. That applies here. When you’re up and running, the motivation will follow – that human need to finish something we’ve started. That snowball effect is motivation.回想一下前面我們談到的【不論多么不完美，干就完了】。這也適用于這里。當你開始行動時，動機會隨之而來 - 那種完成我們所開始的事情的人類需求。這就是動力的雪球效應(yīng)。To solve the issue of overthinking, understanding how motivation works can be a vital tool in your arsenal. When you know about the snowball effect, it becomes easier to let go of the intrusive thoughts and unrealistic 'what ifs.’為了解決過度思考的問題，理解動機的運作方式可能是所有方法中重中之重的方法。當你了解到雪球效應(yīng)時，你會更容易放下侵入性思維和不切實際的“如果……會怎樣”的想法。Overthinking Ends When You BeginWhile some of these steps may make it seem simple to stop overthinking, the reality is different. For many, it’s how their brain works, so challenging that authority may seem daunting. If that’s you, then fear not, you’re not alone.盡管其中一些方法可能讓停止過度思考看起來很簡單，但現(xiàn)實情況卻不同。對許多人來說，過度思考是他們大腦的運作方式，因此挑戰(zhàn)這種方式可能會顯得令人生畏。如果你是其中之一，不要擔(dān)心，不止你一個人這樣。In summary, throughout the solutions featured in this video, two key themes stand out: acceptance and action.總的來說，在這個視頻中介紹的解決方案中，突出的2個關(guān)鍵的主題是：接受和行動。When you forgive yourself for not being able to control everything, you can put your best and most important foot forward. Overthinking can cripple the sharpest of minds, so it’s important to remember that it doesn’t make you any less of a person. It simply means putting your present self in the driver’s seat and putting faith in your decision-making.當你接納自己不能控制一切時，你會邁出你最好、最重要的一步。過度思考可能會摧毀最聰明的大腦，但重要的是記住，過度思考并不會讓你變得更不完整。過度思考只是意味著，讓當下自己坐在駕駛座上，并信任你的決策能力。 譯制：良哥 source: The Art of Improvement
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