屏弃干涩，拒绝社交，坚守抗打，自信生活！

Abandon the dryness, refuse social interactions, persist in resilience, live with confidence!

1. 当初很单纯的认为，只要自己好好工作，一定会得到领导的认可，但最后发现光埋头苦干是没有用的，除了要把自身的工作做好之外，还要和领导搞好关系，还能有机会获得提升的机会。

1. Initially, I thought in a very simple way that as long as I worked hard, I would definitely gain the recognition of my leaders. However, in the end, I found that simply toiling away head down is not enough. Besides doing my own work well, I also need to establish good relationships with my leaders, which can provide opportunities for advancement.

2. 没有谁的人生是一帆风顺的。就像这个世界上不会一直晴空万里，会有电闪雷鸣，会有狂风呼啸，会有大雨滂沱，会有地震海啸，会有战阵杀戮，会有电信诈骗，你防不胜防，避无可避。人生也是如此，我们会遭遇各种各样的困难和不幸，命运并不会对我们一直友好，生活也不会一直给我们开绿灯，但是我们一定要有一个足够强大的心态， 只要内心稳了，你的世界也就稳了。如果我们特别消极，特别悲观，容易绝望，那么，生活中的一点风吹草动，都将成为你无法承受的生命之重。

2. No one's life is smooth sailing. Just like there are not always clear skies in this world, there will be lightning and thunder, roaring winds, torrential rains, earthquakes and tsunamis, battles and killings, telecommunications fraud, which you can't prevent or avoid. Life is the same, we will encounter all kinds of difficulties and misfortunes, fate will not always be friendly to us, and life will not always give us a green light. However, we must have a strong enough mindset. As long as our hearts are stable, our world will also be stable. If we are particularly negative and pessimistic, we are prone to despair, then even the slightest changes in life will become an unbearable burden for you.

3. 例如：将两脚平稳地站立，然后轻轻地把脚跟提起，坚持几秒钟后放下，每次反复做30下，每天这样做

3. For example: Stand with both feet flat on the ground, then gently lift your heels, hold for a few seconds, and then lower them back down. Repeat this exercise 30 times each time, and do this every day.

4. 恐惧症是一种以过分和不合理地惧怕外界客体或处境为主的一种神经症。患者明知没有必要害怕或恐惧，但依然不能控制恐惧发作，青少年比较多见；恐惧发作时往往伴有比较显著的焦虑情绪和自主神经症状；患者极力回避所害怕的客体或处境，或是带着畏惧心理去忍受。

4. Phobia is a type of neurosis characterized by an excessive and irrational fear of external objects or situations. Patients know that there is no need to be afraid or terrified, but they still cannot control the onset of fear, and it is more common in adolescents; during an attack of fear, there are often significant symptoms of anxiety and autonomous nervous system; patients try to avoid the feared objects or situations, or endure them with a sense of fear.

5. 社交恐惧症可分为两大类：一类称为“一般社交恐惧症”，即无论处在何种社交场合，都害怕被人注意，害怕被介绍给陌生人，甚至害怕和人发生目光接触。

5. Social anxiety can be divided into two main categories: one called "general social anxiety," which means being afraid of being noticed in any social setting, afraid of being introduced to strangers, and even afraid of making eye contact with others.

6. 学会建立自信心，让自己保持自信的心态，为自己搭建战胜焦虑的阶梯。可以适时阅读一些与人沟通相处、强大自己内心的书籍，找到自己的自信。

6. Learn to build self-confidence, maintain a confident mindset for yourself, and build a ladder to conquer anxiety. It is advisable to read some books on communication and interaction with others, as well as books to strengthen your inner self, to find your own confidence.

7. 如果您的症状相对比较严重，就要介入药物治疗。 苯二氮卓类药物：如劳拉西泮、阿普唑仑等，可以在一定程度上减轻患者的焦虑情绪 ，但患者容易产生对此类药物的心理依赖而习惯性使用，因此不适合反复使用，也不宜长期使用，以免产生药物依赖。

7. If your symptoms are relatively severe, drug treatment should be considered. Benzodiazepines such as lorazepam and alprazolam can somewhat alleviate the patient's anxiety, but patients are prone to develop psychological dependence on these medications and may develop a habit of using them. Therefore, they are not suitable for repeated use and should not be used for a long period to avoid the development of drug dependence.

8. 在临床心理学和精神科，对疏解社交恐惧症，一般采用药物治疗与心理治疗相结合的原则，这也是经过临床心理学和精神科工作者长期摸索出来的治疗经验；先使用药物治疗缓解患者的恐惧症状，稳定患者的焦虑情绪；然后再进行心理治疗，通过认知疗法纠正患者的错误认知；采用社交技能训练来培养患者的社交兴趣、社交信心、社交技巧，提高患者社交的自信。

8. In clinical psychology and psychiatry, the general approach to treating social anxiety disorder is to combine medication with psychological therapy, which is an experience of treatment that has been long explored by clinical psychologists and psychiatrists. Initially, medication is used to alleviate the patient's fear symptoms and stabilize their anxious emotions; then, psychological therapy is conducted to correct the patient's erroneous cognition through cognitive therapy. Social skills training is employed to cultivate the patient's interest in socializing, confidence in social interactions, and social skills, thereby enhancing the patient's self-confidence in socializing.

9. 学会质疑自己有关消极想法的问题：“我难道一定会搞砸？”或“没试试怎么知道自己会不会失去这个机会？”学会通过这种方法来评估自己的消极想法，你就可以逐渐用更积极的方式来降低焦虑。

9. Learn to question your negative thoughts: "Am I definitely going to mess it up?" or "How can I know if I'll lose this opportunity without trying?" By learning to assess your negative thoughts in this way, you can gradually reduce anxiety by adopting a more positive approach.

10. 学会给自己心里上锁，不要有点风吹草动就忍不住告诉别人。 毫无保留的你就像全裸出境，在别人眼中一览无余。失去神秘感的同时，也会失去别人对你的期待和惊喜。

10. Learn to lock your heart, don't spill the beans at the slightest breeze or rustle. When you reveal everything without reservation, it's like stripping bare in public, leaving nothing to the imagination. Along with the loss of mystique, you'll also lose others' expectations and surprises for you.

11. 再好的道理，不去行动都是废话 。有用的道理是建立在行动之上的，光学习不运用的人，学的东西只是脑子里的一堆记忆，很快就会忘记。

11. No matter how good the theory is, if you don't take action, it's all talk. Useful theories are based on action, and for those who only study without applying what they learn, the knowledge they acquire is just a pile of memories in their heads, which they will soon forget.

12. 05长得不好看没关系，但出门在外要时刻注意仪容整洁。

12.05 It's fine if you don't look good, but when you go out, always pay attention to your appearance and keep it tidy.

13. 现在别人找我免费写东西，我都会果断婉拒，对方都不舍得花时间和金钱去做的事，你又干嘛要花这份力呢？

13. Now, when people ask me to write something for free, I would resolutely decline. If the other party is unwilling to spend time and money on it, why should you put in the effort?

14. 01打工是不可能暴富的，想要有钱，必须学会折腾。

14. 01 It's impossible to get rich by working a regular job. If you want to be wealthy, you must learn to hustle.

15. 这里的小气指的是精明，他们不会因为自己有钱而对每个人大方，自己的收获也是靠自己努力得来的，不会盲目的装大方。

15. The "petty" here refers to being thrifty. They are not generous to everyone just because they have money, and their gains come from their own hard work, not from blindly pretending to be generous.

16. 社交恐惧症以过分和不合理地惧怕外界某种客观事物或情境为主要表现，患者明知这种恐惧反应是过分的或不合理的，但仍反复出现，难以控制。

16. Social anxiety is primarily characterized by an excessive and unreasonable fear of certain objective objects or situations in the outside world. Patients are well aware that their fear response is excessive or unreasonable, but it still recurs repeatedly, and it is difficult to control.

17. 对于患有社交恐惧症的人，是完全没办法进行正常的生活，没发社交的。

17. For people suffering from social phobia, it is completely impossible to live a normal life and engage in social interactions.

18. 若你能读些课外书籍、报刊杂志，以此来开拓视野，丰富阅历，你就可以发现，在社交的场合里，你可以毫无困难地表达意见。这也会有力地帮你树立自信心，克服羞怯恐惧。

18. If you can read some extra-curricular books, newspapers, and magazines to broaden your horizons and enrich your experiences, you will find that in social settings, you can express your opinions without any difficulty. This will also help you build self-confidence and overcome shyness and fear.

19. 人际交往中，不要委屈自己去讨好别人，你越是迎合，别人越不把你当回事。最好就是提升自己，在自己的领域里成为优秀的人，让别人围绕着你转，而不是去围绕着别人转。

19. In social interactions, do not sacrifice your dignity to please others. The more you pander, the less others take you seriously. It's better to improve yourself, become an outstanding individual in your field, and let others revolve around you, rather than the other way around.

20. 改变思维模式改变思维模式可以帮助你摆脱恐惧的束缚。可以学习认知行为疗法，通过挑战和纠正不合理的想法，改变对社交场合的看法和反应。

20. Changing Your Mindset Can Help You Break Free from the Bonds of Fear. You can learn cognitive-behavioral therapy, which involves challenging and correcting irrational thoughts to change your views and reactions to social situations.

21. 30岁之前要玩命的做加法，要去尝试，你不知道自己有多少种可能，你也不知道命运将会给你怎样的机缘，所以不试你怎么知道呢？——白岩松

21. Before the age of 30, you should work tirelessly at addition, you should try, because you don't know how many possibilities you have, and you also don't know what kind of opportunities fate will give you. So how can you know if you don't try? —— Bai Yansong

22. 寻找支持社交恐惧症可以让人感到孤独和自我封闭。因此，寻找支持是很重要的。可以加入社交团体，或和朋友或家人谈谈自己的问题，寻找理解和支持。

22. Seeking support for social anxiety can make one feel lonely and self-contained. Therefore, seeking support is very important. One can join social groups, or talk to friends or family about their problems, and look for understanding and support.

23. 患有社交恐惧的人表现出明显而持久的害怕与人交往，一旦面临这种场合，就会显得手足无措，不知道应该怎么做，表现出紧张、不安，恐惧，常有出汗，口干，不敢与人对视，出明显的焦虑症状 。因为患者很害怕出席人多的场合，所以会尽力回避各种社交场合，明显的影响了一个人的生活和学习， 社会 功能严重受损。严重的患者甚至出现害怕出门，整日待在家中，不敢与人接触，甚至长期的脱离 社会 。

23. People with social phobia exhibit a marked and persistent fear of interacting with others. When faced with such situations, they may become flustered, not knowing what to do, and show signs of tension, anxiety, and fear, often accompanied by sweating, dry mouth, and avoiding eye contact with others, and exhibiting obvious symptoms of anxiety. Because patients are very afraid of attending crowded places, they will try their best to avoid various social events, which significantly affects one's life and study, and severely impairs social function. Severe patients may even develop a fear of going out, spending the whole day at home, not daring to interact with others, and even long-term social withdrawal.

24. 社交恐惧症的朋友是可以过得很好的，选择安静的不需要跟别人打交道太多的工作，像是插画、画画、读书、写作、科研等工作均可以让自己远离社交所带来的恐惧，拥有不一样的美好的人生。

24. Friends with social anxiety can live a good life. They can choose quiet jobs that don't require too much interaction with others, such as illustration, painting, reading, writing, scientific research, and other work, which can help them stay away from the fears brought by socializing and enjoy a different, beautiful life.

25. 06永远不要在背后说他人坏话，特别是洗手间因为你的隔间里蹲着的很可能就是被你说的人

25. 06 Never talk negatively about others behind their backs, especially in the bathroom because the person you're talking about might very well be the one squatting in the stall next to you.

26. 我看到很多内向的人不喜欢跟人打交道，不爱讲话，不爱跟人沟通。这些都是自己对自己不自信的表现。害怕惹别人不开心，害怕自己说不好，害怕自己说了被别人笑。这样多锻炼，多跟人沟通，多跟人学习，慢慢来就可以了。就像我儿子一样，小时候胆子很小，带他出去玩，想吃东西自己又不敢去买，我就跟他说，不买的话那就不要吃了。一次不吃可以，两次不吃可以，第三次就不行了，自己硬着头皮去买了，买了一次，以后就不会再让我或者别人帮忙了，因为他已经突破了自己了。

26. I've noticed that many introverted people don't like interacting with others, don't like talking, and don't enjoy communicating with others. All of these are manifestations of a lack of self-confidence. They are afraid of making others unhappy, afraid of not saying things well, and afraid of being laughed at by others. With more practice, more communication, and more learning from others, it will gradually get better. Just like my son, when he was little, he was very shy. When we went out to play, he was afraid to go buy food by himself. So I told him, if you don't want to buy it, then don't eat it. It's okay to not eat it once, and it's okay to not eat it twice, but on the third time, you have to go and buy it yourself, even though it's scary. After buying it once, he wouldn't ask me or others for help anymore, because he had already broken through his own limitations.

27. 你是否在社交场合会感到不安，担心别人议论你？社交恐惧症正在慢慢侵入我们的生活。

27. Do you feel uneasy in social situations, worrying about what others might say about you? Social anxiety is gradually infiltrating our lives.

28. 第四步 ：坚持

28. Step 4: Persist

29. 和别人在一起时，一开始，不妨手里握住一样东西，比如一本书，一条手绢或是其他的小物件。握着这类东西，对于一些害羞的人来说，或许可以感到一些舒服而且会有一种安全感。

29. When spending time with others, initially, it might be a good idea to hold onto something in your hand, such as a book, a handkerchief, or other small objects. Holding such things can provide some comfort and a sense of security for those who are shy.

30. 大部分人忘记了这个道理，想实现目标却不愿付出相应的努力，想提高收入却不想花时间提升自己的价值。

30. Most people forget this principle: they want to achieve their goals without willing to put in the corresponding effort, and they want to increase their income without wanting to spend time enhancing their own value.

31. 要把有限的能量聚焦在自己的身上，做对自己最重要的事情，不要在一些无关紧要的人那里浪费自己的时间和精力。永远自信昂扬，永远阳光开朗，永远不屈不挠。

31. Focus your limited energy on yourself, doing what is most important to you, and don't waste your time and energy on trivial people. Always be confident and spirited, always sunny and cheerful, always unyielding.

32. 08房子不是必需品，但要尽早摆脱租房生活。

32. 08 A house is not a necessity, but it's important to get out of renting as soon as possible.

33. 学会遗忘别人的否定。 无论你做的多好，总有一群人否定你，这很正常，你无法让所有人对你满意。做好自己就行了，这是回馈他们最好的方式。

33. Learn to forget others' denials. No matter how well you do, there will always be a group of people who will deny you. This is normal; you cannot make everyone satisfied with you. Just do your best, and that is the best way to repay them.