day and that is typically content merely gently to corrode away our lives, promptly changes

一天，通常只滿足於輕輕地腐蝕掉我們的生活，及時改變了

tack and decides it really wants to kill us, once and for all - preferably very soon.

並決定它真的想殺我們，一勞永逸，最好是很快。

The key thing to remember is that it can't and it won't. And at the same time, that

最關鍵的是，它不能也不會。同時

we'll be utterly convinced that it will. That's the duality we have to cope within

我們會徹底相信，它會的。這就是我們必須要面對的雙重性問題

those dastardly episodes we call panic attacks.

這些可怕的情節，我們稱之為恐慌症。

How do these things feel? Imagine that the airplane doors close and we realise that we

這些東西是什麼感覺？想象一下，飛機的門關上了，我們意識到我們... ...

won't be able to get off for six hours, that we can hardly move our legs without touching

六個小時都下不了車，我們的腿幾乎不能移動而不碰觸。

passengers on every side, that the air we're breathing has passed through the lungs of

我們所呼吸的空氣已經通過我們的肺部了

two hundred other people and a couple of jet engines too and that we're about to be a

還有兩百個人和幾臺噴氣式發動機，而且我們即將成為一個。

few miles off the ground - and the whole situation suddenly seems wholly surreal, tear-jerkingly

離地幾英里的地方--整個情況突然看起來完全是超現實的，催人淚下的。

cruel and deeply unsurvivable.

殘酷而又深不可測。

Or we're at a business meeting, surrounded by colleagues and prospective clients and

或者我們在商務會議上，周圍都是同事和潛在的客戶，還有

we're made aware that our bowels are about to open or our stomachs to heave across the

我們意識到我們的腸子要打開了 或者我們的胃要起伏了

table, and that we'll be publically reduced to a pure emanation of noxious sludge - after

表，我們將公開淪為一個純粹的有毒汙泥的排放--在

which it would evidently be best not to try to continue with one's life and instead

這顯然是最好的，不要試圖繼續一個人的生活，而不是。

to be taken away, done in and never mentioned again.

被帶走，做進去，再也不提。

What are we to do at such moments? What could the most well wrought philosophy do for us

在這種時刻，我們該怎麼辦？再好的哲理又能為我們做些什麼呢？

when we're about to shit ourselves or start wailing uncontrollably at the back of a tightly

當我們要拉屎的時候，或者是在緊緊的後背上開始失控地哀嚎的時候。

packed Airbus?

包裝好的空客？

There are, in spite of all our feelings of chaos, a few bits of solid advice to hold

儘管我們感覺到了所有的混亂，但還是有一些可靠的建議，可以讓我們堅持下去。

on to:

到。

Firstly: though this seems like the oddest and most embarrassing thing ever to have unfolded,

第一：雖然這似乎是有史以來最奇葩、最尷尬的事情展開。

it happens all the time, even to good, decent people who are worthy of respect and will

它發生所有的時間，即使是好的，正直的人誰是值得尊重的，並將其

enjoy a lengthy and dignified old age. People don't talk about these episodes of course

享受一個漫長而有尊嚴的晚年。人們當然不會談論這些情節了

and you can see why - because it threatens to be humiliating and an ejection from polite

你可以看到為什麼 - 因為它威脅到了羞辱，並從禮貌的驅逐。

society. But in the process, we make it worse for everyone. Part of what getting through

社會。但在這個過程中，我們讓每個人都變得更糟。部分是什麼讓通過

panic attacks involves is rehabilitating the whole concept of losing control to fear. Don't

恐慌症涉及到的是恢復整個失去控制的恐懼概念。不要

add shame or embarrassment to your worry. These episodes are neither a punishment nor

給你的擔心增加了羞恥或尷尬。這些情節既不是一種懲罰，也不是

weird. They're an essential part of being a sensitive thoughtful human in a chaotic,

怪異。它們是在混亂中成為一個敏感的有思想的人的重要組成部分。

complex and disordered world. If you are prone to attacks, do the opposite

複雜而無序的世界。如果你容易受到攻擊，就反其道而行之。

of hide the tendency: tell the world - and let the light of public playful confession

隱瞞的傾向：告訴世界--並讓光明的公開嬉戲懺悔。

chase away the shadows of shame.

驅走恥辱的陰影。

Secondly, accept the fear; don't fight it. It threatens very seriously to kill you but

第二，接受恐懼，不要與之對抗。它嚴重威脅到你的生命，但

it won't and can't. No one has ever died from fear alone. You should look at the situation

它不會也不可能。沒有人僅僅因為恐懼而死。你應該看清形勢

as if you were out at sea trying to wrestle with the current. Rather than agitate further,

就像你在海上試圖與海流搏鬥一樣。而不是進一步激動。

it is best to let the waves carry you this way and that and know that they can't tear

最好的辦法是讓海浪帶著你走來走去，知道它們無法撕碎。

you apart; they'll tire eventually and then set you back on shore. Never struggle against

他們終究會厭倦，然後把你放回岸上。永遠不要掙扎著反抗

a rip tide. Similarly, accept the worst that the terror can do to you - and stand defiant.

洶湧的潮水。同樣，也要接受恐怖對你的最壞影響------並奮不顧身。

Maybe the speech won't happen, you might faint in your airline seat or be forced to

也許演講不會發生，你可能會暈倒在你的飛機座位上，或被迫

run out of the office. So what. Refuse to be humiliated by the panic. You don't have

跑出辦公室。那又怎樣。拒絕因恐慌而受辱。你不必

to be competent all the time. Everyone is allowed to fail, very often and this just

始終是合格的。每個人都被允許失敗，經常失敗，這只是

happens to be one of your well-earnt fiascos. Welcome to being human.

恰好是你的一個精心策劃的災難。歡迎做人。

Thirdly, when calm has returned, try to think all this through, ideally with a kindly friend

第三，當恢復平靜後，試著把這些事情想清楚，最好是和好心的朋友一起想清楚

or therapist. The fear is to do - perhaps in part, probably - with a baseline sense

或治療師。恐懼是做--也許部分，可能--與基線感。

of unworthiness. People who think they're not worth much fear the worst. Maybe you don't,

的不值得。認為自己不值錢的人害怕最壞的情況。也許你不害怕

at some level, feel it's allowed for you to give a speech and impress a hundred people

在某種程度上，覺得自己可以一言九鼎，一鳴驚人。

or succeed in your career or go off on holiday somewhere nice. Maybe, in your unconscious,

或在事業上獲得成功，或去美好的地方度假。也許，在你的潛意識裡。

this might make someone (a parent?) feel jealous or inadequate - and it's kinder, therefore,

這可能會讓某人(父母?)感到嫉妒或不稱職--是以，這是更善良的。

to stick with being small and unobtrusive and afraid of everything.

要堅持小而不亂，什麼都怕。

To which the answer is to reassert, in the light of day, the basic truth that you,

對此，答案是在光天化日之下，重申一個基本的事實，那就是你，

you beautiful, crazy, worrying human, have every right to exist and draw pleasure from this life,

你這個漂亮、瘋狂卻提心吊膽的人類，有所有的權利活在世上，並找到此生的樂趣，

that there is nothing illegal about being alive and working a positive effect

活著併發揮積極作用並不違法

on others, that - whatever indications you might have received in your past - you are

無論你在過去收到什麼暗示，你都會在別人身上留下痕跡。

allowed to be. Also, consider that the panic might have to

允許的。另外，考慮到恐慌可能要。

do with a memory of long ago having been appallingly controlled, hurt and not allowed to get away.

做的記憶，早已被駭人聽聞的控制，傷害，不允許離開。

It's an airplane door that has just closed but in the unconscious mind, it's a perhaps

這是一扇剛剛關上的飛機門，但在潛意識裡，這或許是一扇

also return to other situations of powerlessness that were unmasterable and that continue to

還會回到其他無法掌握的無力狀況，而這種狀況仍在繼續

haunt. To which the answer is to go back to the past,

困擾。對此，答案是回到過去。

understand it fully and drain it of its power to upset and spoiled the present. The memories need to

充分理解它，並耗盡它擾亂現在的力量。記憶需要

be heard and the trauma digested. But in the meantime the plane is going to take off and the doors will eventually

被喚醒，創傷需要被處理，但同時飛機要起飛了，飛機門最終也會

open again and you will be free to go wherever you want without being oppressed, because

再打開，你就可以自由地去你想去的地方，而不會受到壓迫，因為。

you are now an adult, with all the agency and liberty and light that that word should

你現在是一個成年人，與所有的機構 和自由和光，這個詞應該。

imply to you. Or maybe what powers your terror is a feeling

暗示給你。或者，也許你的恐懼是一種感覺

that you have to impress other people and won't be forgiven if you don't. To which

你必須給別人留下深刻印象，如果你不這樣做，就不會被原諒。對此

the answer is that though it's always nice to achieve a bit more, frankly, you're more

答案是，雖然能取得更多的成就總是好的，但坦率地說，你更多的是

than OK just as you are; the days of having to impress others are over; you need to prove

比OK只是因為你是;的日子，必須打動別人已經結束了;你需要證明你是。

nothing at all. There is no need to let your commitment to self-contempt keep tearing you

什麼都沒有。沒有必要讓你的承諾自我鄙視一直撕扯著你

apart.

分開。

Fourthly, at the height of the fear, it can help to get deeply but redemptively pessimistic

第四，在恐懼的高峰期，深陷但救贖式的悲觀情緒是有幫助的。

about everything. Though it seems like everything matters intensely, gloriously, in truth, nothing

關於一切。雖然看起來一切都很重要，很光榮，但事實上，什麼都不重要。

matters at all. Almost every human on the planet is entirely indifferent to you; out

的事情。地球上幾乎每一個人類都對你完全無動於衷；出了。

in the Mojave desert, scorpions are scuttling among the rocks; an eagle is soaring above

在莫哈韋沙漠，蠍子在岩石間飛舞，一隻老鷹在上面翱翔。

the Korakorum pass, up there in the universe, the two moons of Mars, Phobos and Deimos,

科拉崑崙山口，在宇宙中，火星的兩顆衛星，菲比斯和迪莫斯。

are completing their orbits. You will soon enough be dead, properly inert, and it will

正在完成他們的軌道。你很快就會死，適當的惰性，它會

have been as if you never existed. You are but a blip in eternal cosmic time; whether

一直就像你從未存在過一樣。你只是永恆的宇宙時間中的一個小插曲；無論...

your speech unfolds well or badly, or you soil your trousers or not is a matter of sublime,

你的演講展開的好與壞，或你有沒有弄髒了你的褲子，

beautiful indifference to planet Kepler 22b, 638 light-years from earth in the constellation

這些都不如令人驚嘆和美麗的行星克卜勒 22b ，它位在離地球 638 光年的

of Cygnus.

天鵝座。

Keep in mind the eternal wisdom of the medieval proverb that says of the waxing and waning

牢記中世紀諺語中的永恆智慧，說的是蠟炬成灰淚始幹。

of all things: THIS TOO SHALL PASS

的一切。這一切都將過去

Lastly, don't avoid everything that scares you; don't let the panic reduce you. Don't

最後，不要回避一切讓你害怕的事情，不要讓恐慌減少你。不要

accord the fear so much respect that you start to listen to its tyrannical dictates.

給予恐懼如此之多的尊重，以至於你開始聽從它的暴虐命令。

Answer the aggression within every panic attack with its opposite: with a deeply unconditional

用它的反面來回答每一次恐慌發作時內心的委屈：用一種深深的無條件的

love for you, fear's unfortunate, blameless, worthy and hugely loveable calm-deserving

對你的愛，恐懼的不幸，無愧於心，值得和巨大的愛的平靜的值得。

innocent victim. ALL THIS TOO SHALL PASS.

無辜的受害者。這一切都會過去的。

We can learn the skill of being calm. Not through special teas or slow breathing. But through thinking. Our book guides us through that process. Click to find out more.

我們可以學習冷靜的技巧。 不是通過特殊的茶或緩慢的呼吸。 而是通過思考。 我們的書引導我們完成這個過程。 點擊瞭解更多。