One cognitive adjustment that helps relieve anxiety is reminding myself that I don’t have to think about 2:45 pm when I pick up the kids from school and how I will be able to cope with the noise and chaos when I’m feeling this way, or about the boundary issue I have with a friend–whether or not I’m strong enough to continue putting myself first in that relationship. All I have to worry about is the very second before me. If I am successful at breaking my time down that way, I usually discover that everything is fine for the moment.

3. 活在当下

一个心理调整以缓解焦虑的方法，是告诉自己不必考虑下午两点四十五分，当我把孩子从学校接回家后如何处理那些喧哗和混乱，或者处理和朋友的关系问题——我是否该把自己放在这段关系的首要位置。所以我最应该担心的是眼下的事情。如果我能够成功地将时间分解，我通常发现当下的一切都很好。

4. Pay attention to your breath.

Another easy exercise to ground yourself in the moment and manage anxiety is to concentrate on your breath–and move it ever so gradually from your chest to your diaphragm–because the extra oxygen will send a message to your prefrontal cortex that every thing is just fine even though the fear center of the brain (the amygdala) doesn’t think so at all.

4. 注意你的呼吸

另一个集中精力活在当下和控制焦虑的简单方法注意你的呼吸——使空气慢慢从你的胸部向你的隔膜流动——因为额外的空气会给你的前额皮层发送信息，一切良好，尽管大脑恐惧的信息中心（扁桃体）并不这样认为。

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