Use your pessimism
"Defensive pessimists expect the worst and expend lots of energy mentally rehearsing how things might go wrong. But by doing this, they can improve the odds of achieving their goals. It's a useful skill for everyone to learn. Imagine what might go wrong in a situation by focusing on specifics. If you're terrified of public speaking, try to articulate whether you're afraid of fumbling with your notes or tripping on your way to the podium. Then imagine what happens next: if you drop your notes, will someone laugh? By doing this you shift the attention from feelings to facts, so you can plan effectively to avoid (or at least deal with) negative outcomes if they occur."

利用悲观主义
“防御性悲观主义者会把事情往最坏的地方想，并且他们会花费很多精力想象事情会怎样变得糟糕起来。但是这样做会使他们更可能实现自己的目标。这种技巧对每个人来说都是值得学习的。把注意力放在细节上，然后想象一种状况中哪些细节可能会出错。如果你害怕在公众场合发言，那么试着想清楚你害怕的事情，比如忘了台词或者在上登上领奖台的时候绊倒等等。然后想象接下来会发生的事情：如果你忘了台词，会不会有人笑？这样做可以将你的注意力从现实中转移出来，这样你就能有效的进行规划，以避免（或者至少能够处理）这些事情发生时产生的消极后果。”