1 . Everyone feels anxious or nervous at times. Feelings like these can surface when you face a challenge.     1     You might feel anxious when it’s your turn to speak in class. These feelings can be uncomfortable, but you can manage with the help of the following tips.

●Start with a growth mindset (思想倾向).

Some people have a fixed mindset. They might think, “This is how I am. I get anxious before speaking in class. So I don’t raise my hand.” With a fixed mindset, people don’t think things can change. But people with a growth mindset know they can get better at just about everything — with effort and practice.     2    

●Notice what anxiety feels like for you.

Get to know the body feelings that are part of anxiety. When you’re anxious, do you feel “butterflies”? Shaky hands? A faster heartbeat? Know that these feelings are part of the body’s normal response to a challenge.     3     Next time they happen, try to notice the feelings without getting upset. Accept them and let them be there.

●    4    

When you’re anxious, it’s common to tell yourself things like, “I can’t do this.” Or “What if I mess this up?” Instead, tell yourself something that could help you face the moment with a bit of courage, “It’s OK to feel anxious. I can do this anyway.” It’s facing the anxiety that helps you manage it. This is called exposure.

Learning to cope with anxiety takes time and patience. Most of all, it takes practice and willingness to face it. It starts with one small step.     5    

2 . Toxic positivity is the belief that no matter how difficult a situation is, people should maintain a positive mindset. This attitude doesn’t just stress the importance of optimism, it minimizes and denies (否定) any negative emotions. We all know that having a positive attitude is good for your mental well-being.     1     We all deal with painful emotions and experiences. Those emotions, while often unpleasant, are important and need to be felt and dealt with openly and honestly.

Toxic positivity can take a wide variety of forms. For example, when something bad happens, such as losing your job, people tell you to “just stay positive” or “look on the bright side.”     2     But they can also be a way of shutting down anything you might want to say about what you are experiencing.

If you’ve been affected by toxic positivity, there are things that you can do to avoid it.     3     Negative emotions can cause stress when unchecked, but they can also provide important information that can lead to beneficial changes in your life.

Be realistic about what you should feel. When you are facing a stressful situation, it’s normal to feel stressed, worried, or even fearful. Don’t expect too much from yourself. Focus on self-care and taking steps to improve your situation.

It’s okay to feel more than one thing. If you are facing a challenge, it’s possible to feel nervous about the future and also hopeful that you will succeed.     4    

Focus on listening to others and showing support. When someone expresses a difficult emotion, don’t shut them down with toxic words.     5