過度使用微信，正在讓人越來越焦慮範例
Our culture has changed immensely as a result of the smartphone. We can get reassurance for every doubt just by texting our friends. We can feel approval by getting "likes" on our Instagram post or Facebook status.
隨着智能手機的普及，社交文化發生了很大的變化。遇到問題，我們可以隨時發消息求助朋友。我們在Instagram（照片牆）或Facebook（臉書）等社交平臺上髮狀態，一旦有人點“贊”，就感覺自己得到了認可。
But heavy reliance on devices is responsible for a shift in how we regulate our emotions. A by-product of this instant communication is a diminished ability to sit with uncertainty.
但是，由於依賴手機，我們調節情緒的方式改變了。這類即時通訊的副作用便是，我們越來越無法接受不確定性。
Intolerance to uncertainty has been shown to underlie a range of psychological difficulties.
難以忍受不確定性構成了一系列心理障礙的基礎。
Psychologists could consider a person's over-reliance on their phones as a "safety seeking behaviour" which reduces anxiety in the moment.
心理學家有理由認爲，過度依賴手機其實是一個人“尋找安全感的行爲”，可以暫時減輕焦慮。
But over time, safety behaviours actually feed anxiety because they prevent people from realising their fear has no basis once the situation has actually unfolded, or that it is something they're able to cope with.
不過久而久之，這種行爲反而會增加焦慮，因爲隨着實際情況變化，人們意識不到自己根本沒理由害怕，或者意識不到他們其實有能力解決問題。
We need to retrain ourselves to stand up to such clear manipulation of their FOMO (Fear of Missing Out) and fear of rejection. Learning to face uncertainty is essential to managing our mental health.
我們需要重新訓練自己，擺脫“錯失恐懼症”（總害怕錯過什麼），不再害怕被拒。學會面對不確定性，對於管理我們的心理健康至關重要。
Being more comfortable with uncertainty improves a person's ability to cope with worry and is closely associated with improvement for those experiencing anxiety.
自在從容地面對不確定性，可以提高一個人解決煩惱的能力，正在經歷焦慮的人們想緩解焦慮感，也離不開這一點。
When treating anxiety, psychologists encourage clients to sit with not knowing the outcome of a particular situation and learning to wait to see if what they are afraid of will eventuate.
心理學家在治療焦慮症患者時，會鼓勵病人不去知道一件具體事情的結果，讓他們學會等待，看看自己害怕的事情會不會真的發生。
By sitting with uncertainty, a person gradually learns to distract themselves, let go of trying to control situations and realises they can survive the distress of "not knowing" in the situation.
通過接受不確定性，你會漸漸學會讓自己分心，不再試圖掌控事情，認識到雖然自己不瞭解情況會很難受，但總歸能挺過去。
Mostly after waiting it out, the feared outcome will not eventuate, or it will be tolerable.
大多情況下，等待過後，害怕的結果不會出現，或者出現了也還能忍受。
Using phones to push the worry onto another person prevents self-management from occurring.
通過手機把自己的煩惱轉嫁到朋友身上，只會妨礙自我管理。
Often, we don't realise that after a little while (and sometimes a lot of distraction), the unpleasant feeling will go away.
我們常常忽略了一件事，那就是再過一會兒（有時候遇到很多讓你分心的事情），不爽的感覺便會自動消失。
Keep in mind the old adage that "no news is good news" and resist the tendency to message first.
記住那句老話“沒有消息就是好消息”，不要一遇到困難就馬上發消息求助朋友。
If something unpleasant happens, it is healthy to talk to someone and reflect on a situation that upsets us, especially if it is really important.
如果遇到了不愉快的事，而且這事尤爲重要時，合理的做法是與人交談，反思造成困惱的原因。
However, to have this as the first option to manage every doubt is not healthy.
不過，遇到任何問題首先想到找他人幫忙而不是自行解決，那就不合理了。
Being able to wait and let go of the desire to control each situation is a major key to overcoming anxiety.
等待以及放棄掌控欲，這纔是戰勝焦慮的關鍵。
