压力山大怎么办？你要这么想就对了

 　　Think: "It's a sweet opportunity."

　　你这样想：“这是个好机会。”

　　If you perceive pressure as threatening, you are sure to be negatively impacted by its occurrence. People who do their best in a pressure moment perceive them as an opportunity, fun or a challenge. These words will enable you to befriend the pressure moment, and approach it with confidence and enthusiasm.

　　如果你把压力视作威胁，那你一定会受到消极影响。那些面对压力时尽最大努力的人把这视为机会、乐趣或挑战。这些话会使你积极面对压力，处理压力时信心满满、热情洋溢。

　　Think: "I'll get another chance."

　　你这样想：“我还会有机会。”

　　Under pressure, we often lose perspective and distort the reality of the situation via "cognitive¹ pressure distortions" -- thoughts that intensify² the feelings of pressure. One of the most common is the "Chance of a lifetime," in which we tell ourselves "I will never get an opportunity like this again, so I better not blow it." When you think of a pressure moment as a "singularity" you intensify the pressure to succeed and not to fail.

　　面对压力，我们总会失去希望，由于“压力认知扭曲”（强化压力感受的想法）而曲解现实的状况。最常见的一种情况就是“一辈子就这一次机会”，我们告诉自己“我再不会有这样的机会了，所以我最好不要放过它。”如果你觉着这次压力“难得一见”，你就会强迫自己只能成功不能失败。

　　Think: "I've done it before."

　　你这样想：“我以前做过。”

　　People who do well in pressure moments remind themselves that while it is a big opportunity, it is one of many opportunities that will come their away. When you remember the reality--that you do get multiple opportunities, you will feel less pressure because it will no longer be a "do or die" situation. You'll feel more relaxed and do better.

　　能很好应对压力的人会提醒自己虽然这是一个很好的机会，但这只是他们会遇到的众多机会之一。你只要记住你会有很多机会，就不会感觉压力那么大，因为对你来说不再是“不成功便成仁”的情况了。你会感觉更放松，也会做得更好。

　　Think: "It's no big deal."

　　你这样想：“这不是什么大事。”

　　People who perform their best in pressure minimize the significance of the upcoming pressure moment and thus feel pressure-less. Whether it's a sales call or an interview for their dream job, they are like winning athletes who, when asked how they prepare for the pressure of the big game, respond, "It's just another game."

　　最会应对压力的人不认为即将到来的压力有多重要，因此他们就不感觉压力那么大。无论是销售电话，或是要面试他们梦想得到的工作，他们都像是获胜的运动员那样，当被问及如何应对大型比赛的压力时，他们总是回答说：“这只是一场比赛。”

　　Think: "I'll do my best."

　　你这样想：“我会尽最大努力。”

　　The mantra for people who do their best under pressure is, "I'll do my best." This is what they tell themselves when they are going into a pressure moment. Focusing on doing your best quickly diminishes pressure in the moment because it distracts you from anxiety arousing thoughts and keeps you on track. Focusing on doing your best keeps you in the moment and guides your behavior towards success.

　　最会应对压力的人的咒语就是“我会尽最大努力”。这就是他们要面对压力时告诉自己的话。集中精力尽最大努力就会很快减轻你所受的压力，因为它会把你的注意力从引起焦虑的想法上移开，使你走上正轨。集中精力去尽最大努力可以使你着眼当前，引导你走向成功。

　　Think: "I can control how I respond"

　　你这样想：“我能控制自己的反应。”

　　Focus on what you can control. People who do their best in a pressure moment focus on what they can control and thus minimize anxiety because it prevents them from wasting valuable energy worrying over things they can't influence and simultaneously³ promotes confidence. If you have an upcoming interview don't worry about the other applicants⁴, you can't control them. Instead, take care of your own business.

　　关注你能控制的。最会处理压力的人会关注他们能控制的事情，因此会把焦虑降到最低，因为这能避免他们浪费宝贵的精力去担心无法控制的事，同时也能激起他们的信心。如果你即将有一场面试，别担心别的面试者，你控制不了他们；相反，管好你自己的事就行了。

　　Think: "What if this happens..."

　　你这样想：“要是发生这样的事怎么办”

　　People who perform their best in pressure moments build their confidence by practicing or mentally rehearsing how they will handle an unexpected problem and thus be adaptive in any pressure moment. They think "what-if." This leads to a sense of control that prevents them from losing your composure if the unexpected does occur.

　　最会应对压力的人通过在心里预演如何控制突发状况来建立自信，因此能适应任何压力状况。他们想“要是…怎么办？”这就能使他们有掌控力，以便突发状况时保持沉着冷静。

　　Think: "I've done it before."

　　你这样想：“我以前做过”

　　Individuals who consistently perform their best in pressure moments frequently flashback on their successes. Remembering past successes ignites their confidence.You did it before and you can do it again. The more frequently these successful experiences are thought of, the more they are embedded⁵ in your brain.Before a pressure moment, flashback on a success in a similar experience so that you can stimulate⁶ the same type of response that helped you before.

　　最会应对压力的人总能回顾他们的成功。回忆过去的成功会激起他们的信心。你以前做过了，就能再做一次。越是总想起以往的成功，他们就越嵌在你脑中。面对压力时，回顾一下以往类似的成功以便能激发出曾经帮你度过难关的相同的应对策略。

　　Put these thoughts together and they will help you build your COTE (confidence, optimism, tenacity⁷, enthusiasm), the best thing to wear when you have to perform your best.

　　把这些想法都利用起来将有助于培养你的COTE（信心、乐观、坚韧、热情），这些是你想要好好表现需要具备的最好品格。

1 cognitive   

adj.认知的，认识的，有感知的

参考例句：

• As children grow older,their cognitive processes become sharper.孩子们越长越大，他们的认知过程变得更为敏锐。
• The cognitive psychologist is like the tinker who wants to know how a clock works.认知心理学者倒很像一个需要通晓钟表如何运转的钟表修理匠。

2 intensify   

vt.加强；变强；加剧

参考例句：

• We must intensify our educational work among our own troops.我们必须加强自己部队的教育工作。
• They were ordered to intensify their patrols to protect our air space.他们奉命加强巡逻，保卫我国的领空。

3 simultaneously   

adv.同时发生地，同时进行地

参考例句：

• The radar beam can track a number of targets almost simultaneously.雷达波几乎可以同时追着多个目标。
• The Windows allow a computer user to execute multiple programs simultaneously.Windows允许计算机用户同时运行多个程序。

4 applicants   

申请人，求职人( applicant的名词复数 )

参考例句：

• There were over 500 applicants for the job. 有500多人申请这份工作。
• He was impressed by the high calibre of applicants for the job. 求职人员出色的能力给他留下了深刻印象。

5 embedded   

a.扎牢的

参考例句：

• an operation to remove glass that was embedded in his leg 取出扎入他腿部玻璃的手术
• He has embedded his name in the minds of millions of people. 他的名字铭刻在数百万人民心中。

6 stimulate   

vt.刺激，使兴奋；激励，使…振奋

参考例句：

• Your encouragement will stimulate me to further efforts.你的鼓励会激发我进一步努力。
• Success will stimulate the people for fresh efforts.成功能鼓舞人们去作新的努力。

7 tenacity   

n.坚韧

参考例句：

• Tenacity is the bridge to success.坚韧是通向成功的桥。
• The athletes displayed great tenacity throughout the contest.运动员在比赛中表现出坚韧的斗志。