[翻譯]如何控制你的大腦以達到最佳效能--(1)思想的作用

How to Control Your Brain for Optimal Functioning

如何控制你的大腦以達到最佳效能

The role of thoughts 思想的作用

Many people have the misconception that emotions just happen, that we have no ability to control how we feel. This leaves us at their whim, reacting purely based upon feelings. The problem with this is that emotions are subjective and don't typically allow for logical or strategic thinking.

許多人有所誤解，認為情緒就是發生了，我們無能為力控制自己的感受。這讓我們隨心所欲，或單純基於感覺反應。問題在於情緒是主觀且通常不允許邏輯性或策略性地思考。

The truth is that you can manage emotions, but that starts with controlling thoughts. Every emotion we experience comes from a thought, which occurs consciously or unconsciously, then we experience one or more emotions based upon it. A challenge you (like pretty much all of us) likely have is that you recognize the emotion, but don't take the time to identify the thought creating it.

然而事實是你能夠控管你的情緒，但那必須始於控制你的想法。我們體驗的每一種情緒都來自於有意識或無意識產生的想法，基於此我們經歷一種或更多情緒。你(像我們大多數人)可能會面對一項挑戰，即辨識你的情緒，但是不需要花時間辨認哪一種想法造就這種情緒。

In business this can be detrimental at best, dangerous at worst. If you are reacting from emotion, you might not make the best decision or choose the most effective path. You might be distracted, unable to focus your energy and attention on productive actions. Instead of functioning from peak performance level, you get pulled into a whirlpool that leaves you feeling out of control and depleted.

在商業上，這頂多是有害的，而最糟的情況是危險的。若你基於情緒而反應，你可能沒有辦法做出最佳決定，或選擇最有效的途徑。你可能會分心而無法將你的精力和專注力集中在有生產力的動作。你將會被捲入情緒失控的漩渦並筋疲力竭，而非拿出最佳表現。

To avoid this, embrace the following process:

擁抱以下這些步驟以避免這種情況：

1. Clearly identify the emotion that you are experiencing, then ask yourself if that emotion serves your goal. For example, you might experience a heightened level of anxiety regarding a professional presentation. Instead of sinking into that anxiety, ask yourself if it facilitates a goal of doing well in the task.

1.清楚地辨識你正經歷的情緒，接著自問這種情緒是否對你的目標有幫助。舉例來說，你可能因為一場專業演講而高度焦慮。自問那是否有助於你做好這件事，而非沉浸在焦慮之中。

2. If the emotion(s) don't serve a goal, identify the thoughts that are creating it. Thoughts creating anxiety regarding the above presentation might include not wanting to make a fool of yourself, coming off as a fraud or simply that people will be staring at you and judging you. This anxiety isn't just because you don't like public speaking: it's coming from specific thoughts that you have now identified.

2.若這種情緒無助於達成目標，辨認出造成這種情緒的想法。想法造成的焦慮可能包含不想讓自己出乖露醜、表現得像個騙子或單純只因人們盯著你品頭論足。這種焦慮並非只因你不喜歡公開演講，而是來自於你所確認的具體想法。

3. Take the time to break down these thoughts by replacing them with data. By asking yourself specific questions, you can replace detrimental and anxiety-provoking thoughts with information. Consider how many times you've given successful presentations, for example, and/or do a quick mental scan of your resume to remind yourself of all the accomplishments, training and education that makes you qualified to give this presentation. You can also consider the people in your audience and identify allies who will support you. When you provide your brain with evidence and facts, it doesn't have to fill in uncertainty with “What if?”. By reminding your brain that you have the skills to take on this task — that you do have the background to be credible on the topic — your brain will create emotions that align with these thoughts, replacing anxiety with confidence.

3.花時間分解這些想法，並用數據資料取代他們。問自己具體問題，你可以用資訊置換有害及令人焦慮的想法。想想你曾經做過多少次成功的演講，舉例來說，快速地心智掃描你的履歷，提醒你自己所達成的成就，接受的教育與訓練都使你有資格發表這個演講。你也可以考慮從聽眾當中找出可能支持你的盟友。當你提供大腦這些事實、證據，並不需要以「如果」填滿不確定性。透過提醒大腦你能承擔這項任務，且確實在這個議題上擁有專業背景，你的大腦將會創造與此想法一致的情緒，以自信取代焦慮。