STEP 1 Write a list of fears 写下令你恐惧事物的清单

Write down your biggest fears.

STEP 2 Think of solutions 想想解决办法

Think of actions you can take to reduce specific fears. If you get panicky when you have to make a presentation at work, sign up for a public speaking seminar, and so on.

Tackle your biggest fears in the summer, when your body produces more of the fear-fighting neurotransmitter serotonin.

STEP 3 Do research 搜索

Research your fears - many are irrational. For example, once you know that airplane makers throw entire flocks of dead birds into engines to test their ability to handle such an event, you can strike that one off your list.

STEP 4 Learn martial arts 学武术

Consider taking up martial arts. Research shows that people who practice them have lower levels of anxiety and higher self-esteem.

STEP 5 Do things that scare you. 做令你害怕的事

The best way to become a braver person is to do things that scare you. Every time you get through another challenge - whether it’s introducing yourself to a stranger at a party or going skydiving - you’ll gain confidence.

According to one poll, the top three American fears are snakes, public speaking, and heights.