It's common to wonder sometimes, “What if something turns out bad?”
有时候，大家常常会想，“如果事情变得不好怎么办？”
It's important to understand that idea and manage it so that you don’t get stuck in the worry.
理解这个想法并加以管理是很重要的，这样你就不会被担忧困住。
Worrying about the future is a (normal) part of life.
担心未来是生活中（正常）的一部分。
From time to time, everyone wonders what would happen if something doesn't go to plan; “What if I make a mistake?" or “What if everyone (laughs at) me?"
每个人都会时不时地想，如果事情不按计划进行会发生什么；“如果我犯了错误怎么办？”或者“如果大家（嘲笑）我怎么办？”
These “what-if" worries focus on a negative result.
这些“如果……怎么办”的担忧集中在负面的结果上。
When you spend a lot of time worrying about bad things that could happen, you're imagining that the future could be a(n) (disaster).
当你花很多时间担心可能发生的坏事时，你就在想象未来可能是一场（灾难）。
Spending a lot of time thinking about “what-if" makes you feel anxious(焦虑的) and worried.
花大量时间思考“如果……怎么办”会让你感到焦虑（焦虑的）和担忧。
For example, you might feel upset and it can make it hard to focus on what you're doing.
例如，你可能会感到沮丧，这会让你难以集中精力做你正在做的事情。
There are different ways you can help yourself.
你可以通过不同的方式帮助自己。
Angela McMillan suggests creating an “if/then” plan.
安吉拉·麦克米兰建议制定一个“如果/那么”的计划。
She says, “For example, if you have to stand up in front of the class, then you will take some deep breaths and (remind) yourself you have prepared and you're OK, or if the social event is really noisy and you feel uncomfortable, then you can step outside for a few minutes.”
她说：“例如，如果你必须在课堂前站起来，那么你可以深呼吸，提醒自己你已经准备好了，一切都没问题；或者如果社交活动非常吵闹，让你感到不舒服，那么你可以出去几分钟。”
“You can also ask yourself how likely it is to (actually) happen.”
“你也可以问问自己，这种情况发生的可能性有多大。”
McMillan points out that most worries never happen.
麦克米兰指出，大多数担忧根本不会发生。
“Remember they are just thoughts and the bravest thing we can do is to not let the worry (win).” she says.
她说：“记住，这些只是想法，我们能做的最勇敢的事就是不要让担忧（战胜）我们。”
Try to focus your attention on what you're doing.
尽量集中注意力在你正在做的事情上。
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It's common to wonder sometimes, “What if something turns out bad?” It's important to understand that idea and manage it so that you don’t get stuck in the worry.
Worrying about the future is a (normal) part of life. From time to time, everyone wonders what would happen if something doesn't go to plan; “What if I make a mistake?" or “What if everyone (laughs at) me?" These “what-if" worries focus on a negative result, When you spend a lot of time worrying about bad things that could happen, you' re imagining that the future could be a(n) (disaster) Spending a lot of time thinking about “what-if" makes you feel anxious(焦虑的) and worried. For example, you might feel upset and it can make it hard to focus on what you're doing.
There are different ways you can help yourself. Angela McMillan suggests creating an “if/then” plan. She says, “For example, if you have to stand up in front of the class, then you will take some deep breaths and (remind) yourself you have prepared and you're OK, or if the social event is really noisy and you feel uncomfortable, then you can step outside for a few minutes. “You can also ask yourself how likely it is to_ (actually) happen.
McMillan points out that most worries never happen.“Remember they are just thoughts and the bravest thing we can do is to not let the worry (win).“she says. Try to focus your attention on what you're doing.