Courage is considered by many to be one of the most important human virtues. In fact, in Medieval times it was considered one of the four cardinal virtues, and modern psychologists agree.Learning how to be courageous, even if it is just to ask out that person you’ve had your eye on for so long, doesn’t mean not being afraid. It means learning to do things despite your fear.
勇气，是被许多人认为是最重要的人类的美德之一。事实上，在中世纪时期它被认为四项基本原则的美德之一，和现代心理学家同意。学会如何勇敢，哪怕只是为了问出这个人你有你的眼睛这么久了，不等于不害怕。这意味着学习，尽管你的恐惧做的事情。
1.Building a Courageous Mindset
构建一个勇敢的心态
- Avoiding fears actually makes them stronger and scarier. There’s a certain mindset in Western culture that views emotions as weakness and seeks to suppress them. But suppressing negative emotions only heightens the fear of the negative emotion itself, strengthening them the more they are avoided.
- Exposing yourself to things that you fear (while being sure to stay safe and be smart about it) can help the brain become desensitized to the fear and make it easier for you to face.
拥抱你的恐惧。作为勇敢的手段做一些事情，尽管恐惧。恐惧来自于人体的大脑的战斗或逃跑反应的自然反应。大脑发出皮质醇，应激激素诱导，遍布全身的神经系统，使身体进入超传动。恐惧是一种学习行为，根据我们的大脑化学物质，但我们周围的世界已经训练有素我们要害怕加强。通过学习恐惧和步工作超出它是关于再培训你的想法。
- 避免恐惧实际上使他们更强大和可怕。有一个在西方文化有一定心态，认为情感为软弱，并力求压制他们。但是，抑制消极情绪加剧只负性情绪本身的恐惧，加强他们更多的是避免它们。
- 暴露自己，你是敬畏（而被一定要保持安全和聪明吧）东西可以帮助大脑变得麻木的恐惧，使您更容易面对。
- Reinforce your successes by giving yourself a reward when you do deal with your fear. This could be a physical treat, like a nice bottle of wine, or a mental treat, like taking a break from human interaction and binge-watching a show on Netflix.
- 通过给自己的奖励，当你处理你的恐惧加强你的成功。这可能是物理治疗，是一个不错的一瓶葡萄酒，或心理治疗，像人际交往，并采取休息长时间观看Netflix的上一个节目。
3.Learn to be mindful. Being mindful is when you are fully present in the current moment. Mindfulness can help change your brain to deal with fear in a more effective manner. You have to give yourself time to learn this skill and it takes practice.
- Meditation is one way to help improve your mindfulness. Find a quiet place and sit comfortably. You can meditate on the bus, at an airport, or any busy place, but it is best to start by learning in a quiet place with few distractions. Close your eyes and focus on your breathing (thinking “in” when you breathe in and “out” when you breathe out can help with that focus.). Do this for twenty minutes. Be aware of the moment and of your sensations. If you do find yourself becoming distracted with other thoughts, direct your attention back to your breathing.
- When you do find yourself overwhelmed by fear, using the practices learned from meditation and mindfulness can help you overcome. Focus on your breathing and take deep breaths. Allow yourself to feel the negative emotions, but label them as emotions you are having (for example: if you are thinking, “I am afraid,” rephrase it as, “I am having a thought that I am afraid.”). It’s a subtle distinction, but one that helps you not to be ruled by your thoughts.
- Visualizing your mind as the sky and your emotions, both positive and negative, as clouds passing across the surface of the sky can help you see them as being a part of you, but not dictating your life.
学会留心。被铭记是当你在当前时刻完全存在。正念可以帮助改变你的大脑来处理恐惧更有效的方式。你必须给自己时间去学习这个技能，它需要实践。
冥想是帮助提高你的正念的一种方式。找一个安静的地方，坐得舒服。你可以沉思在公共汽车上，在机场或任何繁忙的地方，而且最好是通过与几个分心一个安静的地方学习的开始。闭上眼睛，专注于自己的呼吸（思“中的”当你当你呼气时可以与重点帮助呼吸和“out”）。这样做20分钟。要注意的时刻，你的感觉。如果你发现自己与其他杂念分心，引导你的注意力转回到你的呼吸。
当你发现自己被恐惧压倒，利用冥想和正念可以帮助你克服学到的做法。专注于你的呼吸和深呼吸。让自己感到负面情绪，但其标记为你有情绪（例如：如果你的想法，“我怕，”因为，改换“我有一个想法，我很害怕。”）。这是一个微妙的区别，而是一个可以帮助你不被你的思想统治。
可视化你的心灵的天空和你的情绪，无论是正面和负面的，因为通过云在天空中的表面可以帮你把他们看成是你的一部分，但不是规定你的生活。
- Fake it until you make it. You can trick your mind into confidence by pretending that you are confident. Tell yourself you can ask that girl you like on a date and, whatever she says, you won’t care much. You can also expand your posture and actually feel more confident and powerful.Open up your arms or place them behind your head, and push out your chest.
- Don’t let your failures or limitations dictate who you are. Failure simply means that you are trying; it is something to learn from, not to avoid. Make sure to remind yourself that your failures do not define you unless you let them.
- Have faith in yourself. Courage involves trusting yourself and believing in yourself. Tell yourself that you have something to offer. Remember arrogance and confidence are different.
树立信心。有信心，可以让你在你的能力和你自己的信任，并意识到你比你的恐惧更多。当你对自己有信心，你会发现它更容易采取勇敢的行动。学习有信心需要实践。有许多方法来建立自信：
假的，直到你做到这一点。你可以假装你有信心欺骗你的头脑注入信心。告诉自己，你可以问你一个日期，无论她说喜欢那个女孩，你不会在乎。您也可以扩大你的姿势，实际上感觉更加自信和强大。打开你的武器或将其置于头部后方，推动了你的胸部。
不要让你的失败或限制决定你是谁。失败只是意味着你正在尝试; 它是从什么，而不是学会避免。请务必要提醒自己，除非你让他们你的失败没有定义你。
对自己有信心。勇气涉及相信自己，相信自己。告诉自己，你有什么要提供的。记住傲慢和自信是不同的。
—–原文：http://www.wikihow.com/Have-Courage
原创文章，作者：微雨燕双飞，如若转载，请注明出处
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