(单词翻译:单击)
1. Breathe
1. 呼吸
Seems pretty simple, right? It's not as easy as it sounds when you're dealing with a mind that's constantly racing or a pounding heart. Using deep-breathing exercises does wonders and is often helpful to decrease anxiety. Take a deep breath in, count to three, and then exhale slowly. Take a step away from whatever you're doing to recognize your breath and reset your mind.
看起来十分简单，对吧？但当你应对不断飞速旋转的大脑或扑通扑通的心脏时，呼吸可就没那么简单了。深呼吸练习能带来奇迹，通常还有助于减轻焦虑。深呼吸、数三秒、然后缓慢吐气。放下手边的事、认清自己的呼吸，让大脑休息休息吧。
2. Write It Out
2. 写出来
Write out your feelings like a grocery list. Many people feel their anxiety comes from "out of the blue," therefore, identifying specific trigger thoughts can be tough. Writing out your thoughts, even when you don't feel anxious, can be therapeutic and will keep you present while on the road.
像列购物清单那样写出你的感受。很多人都会突然感到焦虑，因此，找出具体的原因就变得十分困难。把自己的想法写下来，即使在没有感到焦虑的时候，这样不仅可以舒缓身心，还能让你在旅行的路上保持清醒。
3. Avoid Your Triggers
3. 避开自己的爆发点
Before you leave, it may be helpful to come up with a list of everything that triggers your anxiety and try to minimise your exposure to it while on your journey. For some people, it's alcohol, and for others, it can be crowded bars; whatever usually triggers you, staying away from it will keep your mind at ease.
旅行前，列出所有让你感到焦虑的东西可能很有帮助，因为这样可以尽量减少你在旅途中碰到触发点。对有些人而言，爆发点是酒精，而对另一些人来说，可能是拥挤的酒吧；无乱你的爆发点是什么，与它们保持距离都将使你一路轻松无虞。
4. Repeat a Mantra
4. 重复说话
For some, positive self-talk and repeating words or phrases when anxiety strikes is powerful and re-wires the thought process. Saying phrases to yourself such as "this too shall pass and I can stand this" or "this is just a feeling" can shift your mind in any way you desire.
对有些人来说，当焦虑袭来之际，正面的自言自语和重复说话十分有用，能够重新调整思路。对自己说这样的话"一切都将过去，我可以坚持"或是"这只是种感觉"能够转移你的思路，而这肯定是你喜闻乐见的。
5. Go For a Run
5. 跑步
Let it all go. Running is one of the best ways to relieve stress and tension in a healthy way. If you're in a foreign country, have someone come along with you, set a playlist, and take a therapeutic run.
动起来吧。跑步是释放压力的健康方法之一。如果你身处异国，那就找个人和自己一起、设置好播放列表，然后开跑吧！
6. Tell People
6. 告诉他人
It's uncomfortable and difficult to explain the feeling to others you're with who may not have experienced this anxious feeling, but it helps to tell people. Saying it out loud will instantly give you power over your own mind.
如果别人没有体会过焦虑，那么向他们解释这种感觉可能会让你感到不适和困难，但与他人诉说真的有用。大声说出来会立刻赋予你超越大脑的力量。
7. Remember, It's Just a Feeling
7. 记住，这只是一种感受
Embrace your thoughts. Don't deny the many feelings and emotions that may arise, but know that this too shall pass (cliché, but true). You've gotten through this before, and you can do it again.
拥抱自己的想法。不要否定任何感受或情感，但也要清楚地知道一切都会过去（虽然是陈词滥调，但也是事实）。你之前已经度过焦虑这关了，这一次你照样可以！
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