By clicking the thumbs up, posting a comment, or sharing a post, people are validating (认可) each other at an increasing rate. This, as well as the need for in-person validation, can create anxiety, depression, and low self-esteem and make it addictive to hear praise, acceptance, and acknowledgment in all aspects of life.

To break free from external validation, it’s key to learn to be aware when you are seeking it. 【小题1】 Here are some meaningful steps to begin that journey.

【小题2】 Getting off social media is a great place to start. This reduces the comparison to others or the anxiety and stress about how your picture, post, or comment is being seen and received by others.

Be mindful. Look carefully at what you are doing. 【小题3】 These are self-validations that help you build up your acknowledgment of your own abilities, talents, and skills.

Do not ask for validation. 【小题4】 If you do receive validation (encouragement or acknowledgment) recognize the praise and acknowledge it, then stop. Do not continue to ask others or seek out others for validation.

Keep in mind that validation is not a bad thing in your life; it is positive without doubt. 【小题5】

Being scared is not always a treat. When a balloon pops（爆裂）, we may jump. Our heart beats harder, and we breathe faster. How are these reactions triggered（激发）? When we encounter something we're not familiar with, our body start making changes to help prepare us for the unknown. These changes are part of the body's"fight-or-flight" response. This response is triggered by the five senses, which are always sending information to the brain. When they signal something unexpected, the brain sounds a danger alarm. 【小题1】 And those chemicals act on different parts of the body.

Fear is a tool that the brain uses to keep the body safe. 【小题2】 Faster heartbeat and breathing send more blood and oxygen to the muscles so they're ready when they're needed. Chemicals released due to fear can make a person more alert. 【小题3】 We keep a close eye on babies because they don't understand what might hurt them. As babies grow, they learn what's unsafe, and their brains store those memories. Then their brains use those memories to warn them of dangers.

【小题4】 We're born with the ability to feel fear, but a lot of what we're afraid of is learned. A long-lasting fear can mean you've had a bad experience, and your brain doesn't want you to have it again. 【小题5】 Here's one method. Instead of listening to their imagination, they learn the facts about anything that seems scary. Knowledge can help a person feel less afraid.

One of my earliest memories was watching my mom talk on our old phone. I was fascinated that she could talk to someone who wasn’t actually in the room with her.【小题1】 I was wondering how she managed to talk with someone she couldn’t see.

【小题2】 Later, we had mobile phones that could be carried around the room.Then came computers and smart phones.These days I can send an e­mail around the world in a second. My daughter’s smart phone has a hundred apps and a dozen social media accounts.She stores all of her information in a mysterious place known as “the cloud”, where she can take it out at any time.It seems that we are more connected in this world than ever before.

【小题3】 Few take the time to talk face to face. Instead of looking into the eyes of our loved ones, we stare at our screens. It seems as if the most connected generations are also the loneliest.

Don’t let technology take our time and ruin our life. Make the time to meet, to pray and to communicate with each other.Take a walk on the beach with a friend. Have a long conversation with the phones off and the hearts on. 【小题4】

Remember that we are here to love each other, help each other and make this world a better place.【小题5】 But when it can’t, turn it off.