壓力山大時要這麼想：這些句子讓你自信滿滿

Think: "It's a sweet opportunity."

你這樣想：「這是個好機會。」

If you perceive pressure as threatening, you are sure to be negatively impacted by its occurrence. People who do their best in a pressure moment perceive them as an opportunity, fun or a challenge. These words will enable you to befriend the pressure moment, and approach it with confidence and enthusiasm.

如果你把壓力視作威脅，那你一定會受到消極影響。那些面對壓力時盡最大努力的人把這視為機會、樂趣或挑戰。這些話會使你積極面對壓力，處理壓力時信心滿滿、熱情洋溢。

Think: "I'll get another chance."

你這樣想：「我還會有機會。」

Under pressure, we often lose perspective and distort the reality of the situation via "cognitive pressure distortions" -- thoughts that intensify the feelings of pressure. One of the most common is the "Chance of a lifetime," in which we tell ourselves "I will never get an opportunity like this again, so I better not blow it." When you think of a pressure moment as a "singularity" you intensify the pressure to succeed and not to fail.

面對壓力，我們總會失去希望，由於「壓力認知扭曲」（強化壓力感受的想法）而曲解現實的狀況。最常見的一種情況就是「一輩子就這一次機會」，我們告訴自己「我再不會有這樣的機會了，所以我最好不要放過它。」如果你覺著這次壓力「難得一見」，你就會強迫自己只能成功不能失敗。

Think: "I've done it before."

你這樣想：「我以前做過。」

People who do well in pressure moments remind themselves that while it is a big opportunity, it is one of many opportunities that will come their away. When you remember the reality--that you do get multiple opportunities, you will feel less pressure because it will no longer be a "do or die" situation. You'll feel more relaxed and do better.

能很好應對壓力的人會提醒自己雖然這是一個很好的機會，但這只是他們會遇到的眾多機會之一。你只要記住你會有很多機會，就不會感覺壓力那麼大，因為對你來說不再是「不成功便成仁」的情況了。你會感覺更放鬆，也會做得更好。

Think: "It's no big deal."

你這樣想：「這不是什麼大事。」

People who perform their best in pressure minimize the significance of the upcoming pressure moment and thus feel pressure-less. Whether it's a sales call or an interview for their dream job, they are like winning athletes who, when asked how they prepare for the pressure of the big game, respond, "It's just another game."

最會應對壓力的人不認為即將到來的壓力有多重要，因此他們就不感覺壓力那麼大。無論是銷售電話，或是要面試他們夢想得到的工作，他們都像是獲勝的運動員那樣，當被問及如何應對大型比賽的壓力時，他們總是回答說：「這只是一場比賽。」

Think: "I'll do my best."

你這樣想：「我會盡最大努力。」

The mantra for people who do their best under pressure is, "I'll do my best." This is what they tell themselves when they are going into a pressure moment. Focusing on doing your best quickly diminishes pressure in the moment because it distracts you from anxiety arousing thoughts and keeps you on track. Focusing on doing your best keeps you in the moment and guides your behavior towards success.

最會應對壓力的人的咒語就是「我會盡最大努力」。這就是他們要面對壓力時告訴自己的話。集中精力盡最大努力就會很快減輕你所受的壓力，因為它會把你的注意力從引起焦慮的想法上移開，使你走上正軌。集中精力去盡最大努力可以使你著眼當前，引導你走向成功。

Think: "I can control how I respond"

你這樣想：「我能控制自己的反應。」

Focus on what you can control. People who do their best in a pressure moment focus on what they can control and thus minimize anxiety because it prevents them from wasting valuable energy worrying over things they can't influence and simultaneously promotes confidence. If you have an upcoming interview don't worry about the other applicants, you can't control them. Instead, take care of your own business.

關注你能控制的。最會處理壓力的人會關注他們能控制的事情，因此會把焦慮降到最低，因為這能避免他們浪費寶貴的精力去擔心無法控制的事，同時也能激起他們的信心。如果你即將有一場面試，別擔心別的面試者，你控制不了他們；相反，管好你自己的事就行了。

Think: "What if this happens..."

你這樣想：「要是發生這樣的事怎麼辦」

People who perform their best in pressure moments build their confidence by practicing or mentally rehearsing how they will handle an unexpected problem and thus be adaptive in any pressure moment. They think "what-if." This leads to a sense of control that prevents them from losing your composure if the unexpected does occur.

最會應對壓力的人通過在心裡預演如何控制突髮狀況來建立自信，因此能適應任何壓力狀況。他們想「要是…怎麼辦？」這就能使他們有掌控力，以便突髮狀況時保持沉著冷靜。

Think: "I've done it before."

你這樣想：「我以前做過」

Individuals who consistently perform their best in pressure moments frequently flashback on their successes. Remembering past successes ignites their confidence.You did it before and you can do it again. The more frequently these successful experiences are thought of, the more they are embedded in your brain.Before a pressure moment, flashback on a success in a similar experience so that you can stimulate the same type of response that helped you before.

最會應對壓力的人總能回顧他們的成功。回憶過去的成功會激起他們的信心。你以前做過了，就能再做一次。越是總想起以往的成功，他們就越嵌在你腦中。面對壓力時，回顧一下以往類似的成功以便能激發出曾經幫你度過難關的相同的應對策略。

Put these thoughts together and they will help you build your COTE (confidence, optimism, tenacity, enthusiasm), the best thing to wear when you have to perform your best.

把這些想法都利用起來將有助於培養你的COTE（信心、樂觀、堅韌、熱情），這些是你想要好好表現需要具備的最好品格。