12 Steps to Overcoming Shyness and Social Anxiety

12步克服羞涩和社交焦虑症：

1. Reality Check

认清事实

Step number one is to recognize what is taking place chemically in your brain when you’re feeling anxious or shy.

第一步就是要弄清楚当你感到紧张或害羞时，大脑会发生怎样的化学变化。

You are not abnormal; your brain is just “unusually” sensitive to new stimuli, causing you to proceed with extreme caution – usually “unnecessary caution.” Just knowing this will help you rationalize what’s going on and will help relax you in future situations.

你没有“不正常”：只不过你的大脑对新刺激“格外”敏感罢了，以至于你表现得特别谨慎——一般都是些“不必要的谨慎”。认识到这一点有助于你理性面对正在发生的事情，进而在以后环境中做到自如放松。

No need to become shy or anxious, just tell yourself that it’s just some chemicals and cells reacting based on a perceived threat that’s not really there – no need to panic (ignore the racing heart and sweaty palms) – just calm down and proceed intelligently.

没必要害羞或焦虑，你只要告诉自己：这些不过是假想危险引发的化学与细胞反应罢了。也没必要惊慌，别去管那加速的心跳和冒汗的手心，尝试镇静下来并机智应对。

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