煩惱要說出來 獨自擔憂真的會變內傷！

The best way to prevent yourself from becoming paralyzed with worry, writes psychiatrist Edward M. Hallowell, is to simply make sure you never worry all by yourself.精神病學家愛德華·M·哈洛威爾寫道：爲了不讓自己擔心到焦頭爛額，最好的方法就是確保自己，永遠的一無所憂。

Hallowell argues in his new book, Driven to Distraction at Work: How to Focus and Be More Productive, that when you feel real or imagined concerns piling on, share them with a friend, and there's a better chance that aimless anxiety will morph into problem-solving. 哈洛威爾在他的新書《工作中的心煩意亂：如何保持專注和創造力》指出，當你是真的煩惱，或是想象裏的煩惱越積越多，同朋友說說，由此爲漫無目的的焦慮化解提供一個機會。

He believes that worrying alone is one of the major reasons that people can't focus, both at work and elsewhere in their lives.
他認爲人們不能集中注意力的一大原因在工作中或是生活的其他方面獨自煩惱。

What exactly is so bad about worrying alone? Why it's so detrimental?
獨自擔心的危害究竟是什麼?如此有害的原因是什麼？

Worrying alone does not have to be toxic, but it tends to become toxic because in isolation we lose perspective. We tend to globalize, catastrophize, when no one is there to act as a reality check. Our imaginations run wild. 獨自擔憂並本身無害，但它往往會變得有害，因爲在自我隔離中我們失去了自己的觀點。當沒有人在現實中扮演檢查角色，我們的腦洞會越開越大，變得小題大做。我們的想象力脫了繮。

Indeed, Samuel Johnson, a prodigious worrier himself, called worry a "disease of the imagination”. When we worry alone we risk losing touch with reality, becoming paralyzed in worry, making bad decisions, and even getting sick, as toxic worry depresses immune function.事實上，塞繆爾·約翰遜——一個擔憂重度患者，稱擔心爲“想象力的疾病”。當我們獨自擔心時，我們可能會與現實失去聯繫，變得爲擔心焦頭爛額，做出糟糕的決定，甚至生病，讓有害的擔憂壓垮了免疫功能。

What does worrying with someone else look like in action? For instance, does this mean you simply describe the things you are worried about to a friend? Or is it best if the pair of you talks about something you're both worried about?
與別人分享擔憂表現爲什麼樣的行動?例如,這是否意味着你只是向朋友描述你擔心的事情?還是最好你們都對談論的事情有所擔憂？

Doesn't matter if the other person is worried about the same matter or not. You just have to find someone you like and trust. My basic three-step method of worry control is as follows:
不管對方是否和你擔心着同樣的問題都沒有關係。你只需要找到你喜歡和信任的人。我控制擔心的基本三步法如下:

1. Never worry alone.
從不獨自擔憂。

2. Get the facts. (Toxic worry is rooted in wrong information, lack of information, or both.)
獲取事實信息。(有害的擔憂源於錯誤的信息，缺乏信息，或者兩者都有)。

3. Make a plan. Having a plan reduces feelings of vulnerability and increases feelings of control.
制定一個計劃。擁有一個計劃可以減少脆弱感和並加強控制。