First, read the English article below.

If you want to prevent anxiety, then the first thing you need to know is to recognize when you're having anxious thoughts so that you can try to stop them as soon as possible. Once your heart rate is racing, you start pacing around or tapping your foot, and your thoughts turn to potential disasters, uncertain outcomes, and obsessions over the worst thing that can happen, then you're in full-on anxiety mode, and you need to cut off the problem at the source ASAP. Develop a routine that helps you fight these thoughts before they're fully formed. Do whatever works for you, whether it's running, listening to Wilco, or raking your zen garden. "All or nothing" thinking is when you tell yourself that if something doesn't go perfectly, that you're a complete failure and that nothing will ever go right again. For example, you may be thinking that if you don't get an A on your next bio test, that you'll never be a doctor. To avoid this kind of thinking, just think of all of the many scenarios that can happen -- you can get a B, or even a C, and still pull up your grade. One grade won't influence your entire life. Overgeneralizing is when you draw from one negative experience and think that it should dictate the rest of your life. For example, if you go on one bad date, you may think, "I'll never get married." Instead of having this anxious type of thinking, you should remind yourself that you're drawing from a small set of data and that one bad date or one bad experience will have little impact on your entire life. Tell yourself that you will have plenty of opportunities for something in your life in the past. Catastrophizing means thinking that the worst possible thing in any situation will happen. For example, if your boss asks you to spend a bit more time on one report, you may think that you're going to get fired. If your plane is experiencing turbulence, you may think that it's going to crash at any minute. Avoid catastrophizing by writing down all of the possible outcomes, of varying degrees of positive or... 

Now, please write a short abstract for it in Chinese. Abstract:
学会意识到你的消极想法。 避免“所有或零”的想法。 不要过度概括。 避免大祸临头的感觉。 不要总想着消极的方面。 不要情绪化。 知道你可以控制什么不可以控制什么。 挑战你的消极想法。