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如何控制自己的情绪

作者: 日期:2009-3-7 12:31:35
We all lose our tempers now and again. But if you often get so crazy-angry that you totally lose it,it's time to figure ont how to deal.Here are five secrets to not blowing(爆发，发怒) your top.

　　Burn, Baby, BurnAnger is a completely natural emotion. Release that steam(情绪，精力) by going for a run, taking a kickboxing(跆拳道) class, or even cranking up1 the music and shaking it like you're on So You Think You Can Dance. A lot of energy goes with anger, so do some physical activity as an immediate release. Even just dropping to the floor and doing push-ups (俯卧撑) and sit-ups(仰卧起坐) helps.

　　Let It All Out Go to your bedroom, grab a pillow and yell into it as loud as you can.And if you cry too, you get bonus (额外给予的东西) points. Anger does a number of negative things to you if you keep it inside, like turning to rage2. By screaming and yelling, you give your anger a voice and put that energy outside of you whereit belongs. Sometimes you may even want to punch3 somebody, so use your pillow if you need to since it's readily available and harmless.

　　The Write StuffTake all that pent-up (被压抑的)anger,and spell it out in a diary.Include every fighting word--totally uncensored4. When you put words down, it gives validity5 to your thoughts and feelings and you can also look at it later and see if you want to handle things the same way next time.

　　 Talk It OutSometimes when you're angry, it feels like you've been invaded (侵入)by a Body Snatcher (盗尸贼) who has sucked every ounce of rational6 thought right out of you. Cool down by chatting it out with your mom, a friend or a teacher to get feedback7 and, of course, some much-needed sympathy. Talking with someone outside of the situation gives youanotherviewpoint, which is always helpful. It can be calming just to have someone really hear you.

　　 BreatheIn, Breathe Out Your parents suddenly retract(撤回,收回) their OK to let you go to the concert with your crew? Before you spazz(发怒), take a deep breath. Physiologically(生理上地), if you just listen to your breath going in and out, your body will react to that response and will calm down immediately. Do two minutes of breathing, then you can really look at what happened. You'll have a different response to the situation.

　　 A healthy sense of anger can be a positive thing. It might motivate8 you to figure out a solution to a problem,whether by talking it out or ignoring the gossip(流言蜚语) or whatever. So next time you feel like you're on Boiling Point9, take a second to find the calm before you blow.
　　
　　注释：
　　1．crank up 使增大，使增强
　　2．rage n. (一阵)狂怒，(一阵)盛怒
　　3．punch vt． (尤指用拳)猛击，攻击
　　4．uncensoreda. (言论上)无约束的，不加压制的
　　5．validity n．正当，正确性
　　6．rational a. 理性的，明智的
　　7．feedbackn. (信息等的)返回
　　8．motivate vt. 激起(行动)
　　9．boiling point (激烈情绪的)爆发点
　　
　　我们都会时不时地发脾气。但如果你经常愤怒到情绪完全失控，就该想想怎么解决这个问题了。告诉你五个小秘诀，让你不再大发脾气。

　　释放体能愤怒是一种完全自然的情绪。你可以通过跑步、上一堂跆拳道课，或者甚至提高音乐的音量，就像你也在音乐舞蹈电视连续剧《你认为你可以跳舞》(又译：《舞池争锋》)中一样舞动起来，以此释放你的情绪。在你发怒的同时体内也积聚了很多能量，所以做些体力活动就可以把能量立即释放出来。甚至干脆趴到地板上做俯卧撑或者仰卧起坐都会有帮助。

　　释放情绪回到你自己的卧室，抓起一个枕头朝它尽可能大声地喊叫。如果你还哭了，那效果就更好了。如果你将愤怒压制于内心，这确实会给身体带来很多副作用，比如最后演变为狂怒。通过尖叫和大喊，你的愤怒情绪得到发泄，把它从你体内释放到它本该去的地方。有时你甚至可能想痛揍某人，所以如果有必要你可以利用你的枕头，因为它随手可及并且不会造成伤害。

　　记录下来把你被压抑的所有愤怒都写在日记本上。你可以在其中使用任何挑衅的话语——毫不顾忌。当你写下这些文字，你就给自己的想法和感受赋予了正当的理由，并且你还可以过段时间重新翻看，看看下次你遇到同样情况是否还想这样处理。

　　找人倾诉有时你愤怒的时候，会感觉体内侵入了一个“盗尸贼”，立即把你所有的理性思考都吞噬了。通过和妈妈、朋友或老师交谈来获取他们的反馈意见，当然还有你急切需要的同情，以使自己镇静下来。和局外人交谈会让你从另一个角度看问题，这总是有益的。直接找个人倾听也能让你逐渐冷静下来。

　　吸气、呼气你父母忽然收回让你和伙伴去听音乐会的允诺了是吗?在你发脾气前，先做个深呼吸。从生理学上讲，只要倾听自己吸气和呼气，身体就会对你目前的反应做出回应，你很快就能镇静下来。先做两分钟深呼吸，然后你才能真正审视已经发生的事情。这样你会对整个形势做出不同的反应。

　　适度的愤怒情绪可能是有益的，它会刺激你想出解决问题的办法：无论是把它表达出来，还是不理会那些闲言碎语，或者其他任何办法。所以下次当你感到快到达“情绪爆发点”时，在大发雷霆前稍等片刻以使自己冷静下来。