9招教你应对旅游前焦虑（下）9 Tips to Deal with Pre-Travel Anxiety

9招教你应对旅游前焦虑（下）9 Tips to Deal with Pre-Travel Anxiety
When it comes to work, make sure that, you know, if you have email for work, make sure that you set an auto-reply for the days that you're away.
关于工作，如果你有工作相关的邮件，记得在你休假期间设置自动回复。
But also add an extra two days for when you return in case you have some backlog of work load to catch up with. That just gives you a little bit of leeway.
同时，为了处理可能积累的工作，回来后最好再额外留出两天的时间。这样做可以留出一些缓冲空间。
Also if there's no way you can get out of answering emails while you're away, make sure you plan a certain time during your trip.
如果你在外出期间无法避开处理邮件的话，那么请确保你在旅途中，预留出特定的时间来处理邮件。
Let's say for one hour a day, you're going to check your emails or reply to anything urgent and it's at 10 a.m. every day, then the people you're traveling with know that, and the people at work know that too.
例如每天安排一个小时，比如每天上午10点，来查看和回复邮件或处理紧急事务。这样一来，你的旅伴和工作上的同事们都会明白你的安排。
Before you go away, make sure you use the internet as a source of information to help you out.
出发前，确保利用网络获取有助于你的各类信息。
So for the first couple of days, you might feel disoriented.
因此，在最初的几天内，你可能会感觉有些混乱。
After your big travel day, you may not feel like going very far to a restaurant, so make sure you've looked up some cafes, some local stores and how to get there and the the times of opening and everything.
在你结束长途旅行的那天，你可能不太愿意远走到某个餐厅去吃饭，因此，提前查找一些咖啡馆、当地的小店，包括如何到达、营业时间等所有细节。
So that you have a couple of days to kind of catch your bearings and know where you're going.
确保接下来的几天你能慢慢适应，明白自己要去哪里。
This also gives you that element of control of knowing where you're going to go for the first couple of days.
这也能让你在头几天对自己的行程有所掌控。
So on the day of your trip, make sure you use your cell phone to take photographs of your locking up.
因此，在旅行当天，请使用您的手机拍下锁门的照片。
This is a tip for you, mum, because we spent so many of my childhood vacations with mum about two hours into the trip saying, "Did I turn off the iron, did I turn off the stove, did I unplug the kettle, did I lock the front door?"
这个建议是给妈妈的，因为在我小时候的许多假期里，我们总是在出发后大约两小时，妈妈会开始担心：她是否关了熨斗、煤气、拔了水壶的插头、锁了前门？
Now that we have smartphones, we can actually video ourselves doing this.
如今我们有了智能手机，可以拍摄自己完成这些事情的视频。
You can take a picture of all the oven switches being on zero, this just helps really give you peace of mind when you go away.
你可以拍一张所有烤箱开关调至零的照片，这样做能在你外出时真正让你放心。
Now it's been proven that even a pretend smile can help make you feel good.
如今研究证明，即便是强颜欢笑也能使你心情舒畅。
So if you can smile for 30 seconds at a time, you can actually help yourself to feel happy and less stressed before you go on your trip.
因此，如果你能坚持每次微笑30秒，你可以在出行前变得更加快乐、减少压力。
And you will feel happier because you're smiling.
微笑让你更加快乐。
What you're feeling is called anticipatory anxiety because you are imagining events that could possibly go wrong in the future, the sentences that run through your head probably start with what if.
你所经历的被称为预期性焦虑，这是因为你在预想将来可能发生的错误情况，你脑中不断出现的念头大多是以“如果”开始的。
What if the hotel room is awful?
如果酒店的房间很差怎么办？
What if the plane is delayed?
如果飞机延误了怎么办？
What if somebody in my party gets ill?
如果我们队伍里有人生病了怎么办？
These are bad events that may or may not happen.
这些都是可能会发生，也可能不会发生的不幸事件。
And this is where mindfulness is your best friend.
而在这种情况下，正念就是你最好的伙伴。
You're not trying to avoid the negative thoughts here but just gently bring yourself back to the present moment.
这里的目标不是逃避消极思绪，而是温柔地引导自己回到此刻。
Tune in to your breath.
调整你的呼吸。
Ask yourself questions about your senses, what sensations you are feeling in your body at this present moment.
向自己提问，关注此刻你的感官体验，身体内正在感受到什么感觉。
And that will help bring you back to the now.
这样做能帮助你重新回到此刻。
And then my final tip before you go away is not to watch any sensational news programs.
在你离开之前，我给你的最后一个忠告是，尽量避免看那些耸人听闻的新闻节目。
They are dramatic for a reason, they're trying to get ratings.
之所以充满戏剧性，是因为它们旨在提高收视率。
And what will happen is that takes your emotions on a wild ride and that's the last thing you need before you're going on your trip.
它会带你的情绪走上一场刺激的过山车，这正是你在即将踏上旅途前最不希望发生的事。
So try to watch things that are going to keep you calm and on an even keel.
因此，试着去看一些能够让你保持平静和心态平和的节目。【贝贝英语网】