面对恐惧

1. Face your fears. But do it in small steps.
This is one of the best ways to overcome fears and get out of your comfort zone. What holds us back in our zone of comfort is often a fear or that facing that fear straight on might be overwhelming. This is a solution to those two problems. It allows you to stretch your comfort zone slowly making it less uncomfortable and frightening.
If you’re for instance nervous socially you might not feel able to ask people out on dates right away. The fear of being rejected and that others might think less of you if you get turned down can make many of us feel unable to ask the question.
So you take small steps instead. Steps like first just saying hi to people. Or starting to talk more to people online via forums and Instant Messaging. And then trying to be more involved in conversations at work or in school to exercise your conversation-muscles.
I guess one could say that you gradually de-sensitize yourself to social situations or whatever you are afraid of. Or, seeing it in a more motivating light, that you are building courage and expanding your comfort zone in this part of your life (which is something that often seeps over to other areas of life too.)
So, identify your fear. Then make a plan with some smaller steps you can take to gradually lessen your discomfort.
1. 学会逐步面对自己的恐惧　

这是克服恐惧且惧摆安逸环境最好的办法。我们一直呆在温室的原因通常就是恐惧，且在直面恐惧的时候会感到害怕。针对上述问题有一个解决的方案，会让你渐渐脱离安逸，且你会觉得安逸不再那么舒服，甚至开始对其感到厌恶。　

假如你有社交恐惧，你不敢当即要别人约定好会谈的日期见面，害怕被拒绝，怕被别人看不起，一旦被拒绝也许就再不敢询问问题了。因此你要慢慢克服，开始时可以先和别人打招呼或在网上论坛多和别人聊聊天，发发信息，然后渐渐地开始在工作上和别人多聊天，在学校的时候和别人多进行交谈。

我猜此时肯定会有人对说，你不像以前那样对公共社交场所那么敏感，或你对以前一些你感到恐惧的东西不再那么害怕了，看到你所取得的这些成就就会使你更有前进的动力，此时的你开始有勇气，不再害怕以前你所害怕的事情，你建立和扩大了你的勇气（生活中其他的事情也诸如此）

面对你的恐惧，你必须知道你畏惧的是什么，然后开始指定一些小计划来慢慢减缓不适。

离奇想法

2. Try something weird.
One obvious way to move out of your comfort zone is to do something new. But a more interesting option might be to think of doing something weird. When you choose something new you may choose something that is line with your personality. So your experiences can become limited. Instead, choose something that’s out of character for you. Something that isn’t you as you are right now. Something that you – and/or the people close to you – wouldn’t think that you would do.
2. 尝试一些离奇想法　
很明显每个人都想脱离安逸，开始新生活。但也许你有一些更加离奇的想法，你想做一些与众不同的事。可以选择一些和你个人特质一致的事。或许你的经历非常有限，干脆你就选择一些和你性格格格不入的事，一些并不适合你做的事情，别人从未想过你会去做的事。

新的认知

3. Make a new acquaintance.
This will expose your to new experiences, opinions and interests. And it’s not just about meeting new people the usual way. Try just picking up a biography about someone you know nothing about. Start reading a book from a writer you haven’t read before. Read about a random topic at Wikipedia. Or add an unexpected RSS-feed about something you normally never read about.
3. 创建一个新的认知　　
这可以让你有一些新经历，新观点和新的兴趣。这并不是以普通的方式来结识新朋友。当你开始学习你之前一无所知的地理知识，阅读一本你不认识的作者所撰写的书籍。在维基百科上面随意看一些你从未看过的话题，或在RSS阅读器上面浏览一些你从未看的东西。

朋友

4. Take a friend with you.
In general, it’s often easier to not go it alone. And this applies to many situations. Including when you are going for the emotional bungee jump that getting out of your comfort zone can be.

I’d say this probably the most popular way to get yourself out of comfort zones. If you are going to a party where you know few people then it may be easier to bring a friend. If you have decided to start going to the gym it might be easier to actually get going and keeping going there every week if you have a gym-partner.

However, there are potential downsides to bringing friends too. If you are at the party with your friend then you might not meet and get to know that many new people. If you are going to the gym with a partner it might lead to the two of you talking and focusing less on getting a great workout.
4. 让朋友待在你的身边。　　
和朋友在一起通常能让事情比单独进行更加顺利。这是被证实了的。包括，你离开安逸窝到户外进行激动人心的蹦级。
这也许是你脱离安逸窝最好的方法。在你认识不多人的一个聚会，你朋友可以帮你认识更多朋友。若你决定去体育场进行运动，和朋友在一起你会更容易付出行动，如果你有一个运动伙伴的话，你会每周都和你同伴一起出去进行运动。
但和朋友在一起也有不好的地方。如果在聚会上你和你的朋友老呆在一起的，你就不会认识更多的新朋友。如果你和你朋友去体育场锻炼，你也许只会和你的朋友聊天，而不会专注下去。

自我教育

5. Educate yourself.

Your comfort zone might be protecting your from imaginary dangers. Maybe things aren’t as difficult or scary as you imagine? Do a bit of research. Getting some good information can dissipate quite a bit of your fear and nervousness.
Do a bit of Googling. Read books and blogs. Ask someone who has been there before. By reading/hearing about what others that have done the same thing you are about to do saw, heard, felt and did you can not only lessen negative feelings but also get some very valuable and practical tips.
5. 自我教育
你的安逸窝可能会保护你不受那些预料中的危险。兴许事情没有你想象的那么糟糕呢？做一些调查。一些有用的信息可以帮助你摆脱恐惧和忧虑。

去谷 Google 上做调查，读读书，看看博客，问问一些和你有相同经历的人。不仅可以帮助你缓解你的消极情绪，你还可以从中获取一些很实际且宝贵的建议。

积极的回忆

6. Awash your mind with positive memories.

Realise it can be fun to get out of your comfort zone despite what your mind and feelings might be telling you before you get started. Think back to the previous times when you have broken out of your comfort zone. Focus on the positive memories, when you got out there, when you took a chance. And it wasn’t so bad, it was actually fun and exciting and something new to you.

A lot of times we automatically play back our negative experiences – or negative interpretations of events – in our minds before we are about to do something. And we forget about the positive memories and our previous, positive achievements. Avoid that trap. Let the good memories flow through your mind instead and let things become easier.
6 让你的大脑充斥积极的回忆

若你能意识到这点，不管你在此之前有什么想法和感情都可以助你逃离安逸。想想以前那些脱离安逸的经历。当你脱离安逸，你抓住机遇的时，可以想一想那些积极的回忆。事实上，情况没你想象的那么糟，它很有趣，很激动人心，它会让你感到新鲜有趣。

我们做事情前的很多情况下，都在不断重复一些消极的经历——或想一些消极的事。我们忘记了那些积极的回忆和我们过去的成就。我们应当避免陷进去。只有让你的脑中充满美好回忆，才会使事情变更简单易行。

给自己打气

7. Use other methods to pump yourself up.

Besides remembering positive memories, there are a whole bunch of things you can do to pump up your emotional state temporarily. Here is a small list of such tips within in this list:

Use Music. Listen to uplifting and motivational music.
Use Your Body. How you use your body affects how you feel. Move in a confident way and you’ll soon feel more confident. Move in an excited way and you’ll soon feel more excited.
Use Your Imagination. Close your eyes. Visualize how great everything will unfold. How wonderful and excited you will feel. This is a whole lot more useful than seeing in your mind how everything will turn out badly.
Use Guided Meditation. I like Talking to Win and Self-Esteem Supercharger by Learning Strategies. They are useful for giving you a positive boost for a couple of days.

Use Your Breathing. Not exactly a way to pump yourself up but rather to calm yourself down quickly. Have a look at Here´s a Quick Way to Better Breathing.
7 用其他的方法给自己打气
　　
除那些美好回忆外，还有很多可以唤起你激情的事。下面是一些例子：
　　
音乐——听能够提升斗志的音乐。
身体——让你的身体影响你的感受。充满信心的行动可以让你更加有自信。如果你的身体有前进的激情，你就会感受到。
想象——闭上眼睛。想想你如何见证那些伟大事情的发生。那时的你有多么美妙和激动人心的感触。脑海中这些积极的事情比消极的事情对你更有帮助。
冥想——我喜欢通过“浅谈成功”和“浅谈自尊”来学习一些新战略。他们能给你一些积极启发。
呼吸——它也许不是激励你的方法，但呼吸可以很快让你冷静下来。