You might be tired and sluggish all day but you lay down in bed and all of a sudden your mind just starts going and won't stop.

你可能一整天都很疲憊懶散，但當你躺在床上時，突然間你就會開始想東想西，無法停止。

If you find yourself worrying at night when you would rather be sleeping, consider using one of the following strategies.

當你發現自己在夜晚寧願睡覺，但卻在胡思亂想時，你可以考慮使用以下其中一個策略。

First, distract yourself with interesting and engaging imagery.

首先，用有趣愉快的意象來轉移注意力。

Involve as many of your physical senses as possible: sight, sound, smell, etc.

盡可能涉及多一點身體感官：視覺、聲音、氣味等。

The more creative and unusual the imagery, the better.

越有創意且不尋常的意象越好。

These kinds of images can then transfer into dream content, so keep it pleasant and positive.

這些意象之後能轉換成夢的內容，因此，讓它保持開心正向。

Second, let the worrisome thoughts and images come and go.

第二，讓那些令人不安的想法和意象來了再走。

Don't try to push them out of your head; trying not to think about something never works for long.

不要試圖從你腦中趕走它們，因為企圖不去思考某事不是一直都有用。

Not only will you start to think about these things again, now your arousal will be higher, too.

你不僅會再次開始想那些事情，你的警醒度也會變得更高。

Instead, let the negative thoughts play out all the way through.

取而代之，就讓那些負面想法有始有終地出現。

For example, if you think about doing a bad job at a presentation, think about what you'll be doing an hour after it's over.

舉例來說，如果你一直在想你報告時表現不佳，那麼想想結束的一小時之後你會在做什麼。

Keep going until the stressful part is over and you're back into your normal life.

繼續想下去，直到讓你焦慮的部分消失，你就會回到正常的生活。

Don't just replay the worst parts over and over.

不要一而再地重播最糟糕的部分。

You can also use mindfulness techniques to focus your attention on something in the present.

你也可以運用正念療法來使自己專注在當下身邊的事物。

Worry is about the future, so instead, gently direct your attention to something pleasant in the room.

擔心總是與未來有關，因此，悄悄引導你的注意力到房間中，令人愉悅的事物上。

You can always focus on your breathing.

你也可以專注在你的呼吸之上。

But it may also be helpful to focus on a physical sensation, like how warm and soft your blankets feel, or a pleasant night sound, or a nice smell if you have candles or flowers in your room.

但專注在實質的感受也是有幫助的，像是毯子的溫暖柔軟、夜晚愉悅的聲音，或是如果你房間有點蠟燭或擺放鮮花的那個香味。

Anything that helps you focus your attention on something that's happening right now, rather than something that might happen in the future, can be helpful.

任何可以讓你專注在當下的事物，而不是未來可能發生的事，都是有幫助的。

Finally, there are a number of techniques you can use that might help you feel pleasant emotion with low arousal.

最後，有許多技巧能讓你心情愉悅，且保持在低警醒度。

For example, rather than thinking about what might go wrong, try to focus your attention on something that you're looking forward to with joy and optimism.

例如，與其去想可能出錯的地方，不如試著專注在那些你嚮往的期待上。

You could also think of something that happened during the last day or two that you are grateful for.

你也可以去想前一、兩天讓你心懷感激的事。

It doesn't have to be a big thing.

它不用是什麼大事。

Or you could think of someone in your life who has had a positive impact on you; maybe a teacher, a coach, a friend, or mentor.

不然你可以去想那些人生中，對你有正面影響的人，可能是一位老師、教練、朋友或是指導者。

Think about what that person meant to you, and how they have changed your life.

想想對你來說，他代表什麼，和他們如何改變你的人生。

Feeling fortunate or grateful for that person can reduce worry and help you sleep.

對這個人感到幸運或感激可以減少你的憂慮，幫助你入睡。

You can even think about nice things that you have done or that you could do for people close to you.

你甚至可以去想那些你所做過的好事，或者你可以為親近的人做的事。

Try to remember how they responded, and how you felt when you were kind to them.

試著記住他們是怎麼回應你，還有當你友善對待他們時你的感受。