People often relate performance anxiety to sports, creative arts, public speaking, on-stage performance and, of course, sexual activity.
人們通常把表現(xiàn)焦慮跟體育運動，創(chuàng)造性藝術，公開演講，舞臺表演，還有與性行為有關。

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.
不過這里有個觀點可能會讓你感到新鮮：即使不登上舞臺，不寫書，也會患上表現(xiàn)焦慮。實際上，你可能在日常完成任務的時候就經(jīng)歷著表現(xiàn)焦慮。當這種焦慮阻礙你的步伐，阻止你成功，那種焦慮稱為拖延癥。障礙的形式可以是很小的，在生活中阻礙著你的進步。

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，有助緩解表現(xiàn)焦慮的癥狀。一起來看看吧：

1. Your Worth
1. 自我價值感

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（個人的或職業(yè)的）是否與你的任務效果有密切的聯(lián)系？如果答案是“是”，那么你真的做不了這項任務了，因為沒有比你根據(jù)外在結(jié)果評價自我的方法更能讓自己產(chǎn)生恐懼了。

2. Fear, Shame and Judgment
2.恐懼，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.
恐懼，羞愧和挑剔都是人類經(jīng)歷的一部分。如果你沒有感受到這些情感，你與死人沒有什么區(qū)別。保持開發(fā)的態(tài)度，讓自己去感受這些情感，然后有所行動。

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.
如果你期待消除恐懼，羞愧和評判，你會陷入永無止境的表現(xiàn)焦慮之中。要清楚了解你可以感受恐懼感，焦慮感和挑剔感，保持良好的表現(xiàn)。實際上，長期的表現(xiàn)自我可以增強自信，那些焦慮、羞愧和挑剔感會越來越弱。

Be inclusive of these three feelings. Resisting them is what gives them more power and gives you more performance anxiety.
對這三種情緒保持包容的心態(tài)。如果你對它們產(chǎn)生抵觸的心理只會增強它們的作用，讓你的表現(xiàn)焦慮更強烈。

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

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.
如果完成一項任務會引出另外一項你感到無法勝任的任務，你也會逃避他。另一個自我恐嚇的途徑就是讓自己變得無知，感到對事情的無能就是你的障礙。

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.
如果你能提醒自己當前自己所擁有的資源，咨詢師以及你能解決問題和吸取經(jīng)驗的能力，你就可以讓自己更輕松地度過這件難題。

4. Attachment to Outcome
4. 迷戀結(jié)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.
如果你對某種特定的結(jié)果有過度的迷戀，那么任務很有可能就難以進行了。你不需要掌控結(jié)果的方向，而是關注當前手頭上的任務，它需要你的全身心投入，為了完成它而完成它，而不是為了結(jié)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.
如果你無法投入完成任務，只是體驗你完成任務的舉動，那么重新考慮完成任務的進程，再投入到更適合你發(fā)揮創(chuàng)造力，技能和資源的另一個進程。

5. Order of Priority
5. 分清輕重緩急

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.
如果你已經(jīng)很累了，還把事情留到這一天的最后時刻，你很有可能就會把它推到第二天甚至陷入惡性循環(huán)。

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.
試試養(yǎng)成這樣的習慣：把最不喜歡做的事情放在早上，那時你是最精神氣爽的，你可以避免那種持續(xù)一整天的拖延任務的焦慮。

6. Commitment and Accountability
6. 投入與責任心

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.
對自己的投入，意味著讓自己成為一個敢于擔當?shù)娜?。如果你需要在手機上設置待辦事項提醒，列清單或流程表，那就做吧。如果你無法讓自己成為有責任心的人，團隊里的同事也不會認為你是個責任心強的人。很快你就成了拖后腿的人了。

聲明：本雙語文章的中文翻譯系滬江英語原創(chuàng)內(nèi)容，轉(zhuǎn)載請注明出處。中文翻譯僅代表譯者個人觀點，僅供參考。如有不妥之處，歡迎指正。