10种扫除坏情绪的办法

时间:2022-1-1 作者:洪恩少儿英语

“Every day may not be good, but there’s something good in every day. ” Contrary to popular belief, even positive people get in bad moods.

“不肯定天天都非常美好,但天天定有美好之处。” 话虽这样,但就算是最乐观的人也会有情绪不佳的时候。

Maybe you didn’t get enough sleep last night. Or you feel overworked and overwhelmed. Or perhaps something happened, and you keep dwelling on it. Going over and over in your head how you froze up in a meeting, or spoke too aggressively to someone you love.

可能是由于晚上没睡好,或者工作过度太疲劳;又或是出了什么事情,使你一直心神不定。总之你脑子里全都是自己在会议上是多么呆笨,或对在乎的人说了多么过分的话。

Whatever the case may be, you feel something you don’t want to, and you’re not sure how to change it. You just know you need to do something before acting on that feeling.

不管如何,你就是感觉不起劲儿,你惊惶失措,不知怎么样是好,只不过感觉在情绪爆发出来之前应该做点什么。

The reality is you don’t have to act on everything you feel. Still, emotional responses happen so quickly that it becomes challenging to put space between feeling and doing.

其实你不肯定非得做点什么。情绪反应来势迅猛,大家非常难在当时不让情绪影响到行为。

Perhaps the best goal is to identify negative feelings quickly and improve your state of mind instead of responding to feelings with more feelings. Odds are if you choose the latter, you’ll do something you’ll regret later. I’ve come up with 10 ways to overcome a negative state of mind:

与其让情绪放纵泛滥,还不如飞速发现消极情绪并改变思维状况。毕竟,放纵情绪泛滥最后总是只能留下悔恨。我觉得下面10个办法能够帮助扫除消极情绪:

1. Get to the root.

找到根源

If you’ve ever snapped at someone who didn’t say or do anything to offend you, you’re familiar with this common dilemma: you feel something but you’re not entirely sure why. So you start looking for explanations. The kids are too loud. Or the TV’s too small. Or the car’s too dirty.

当你厉声斥责没开口或没冒犯你的人时,一定有这种感觉:情绪不对头啊,但到底是为何呢?然后你就开始找理由——孩子子太闹了,电视机太小了,要么是汽车太脏了。

Maybe you’re afraid of acknowledging someone hurt you because you prefer to avoid confrontation. Or maybe you’re disappointed in yourself but admitting it is too painful. Whatever the case, it’s time to get honest. Lashing out won’t address the problems that are creating your feelings.

可能你不愿面对让人伤害的事实,由于你不想闹矛盾。又可能你对自己非常失望,但承认这一点太难了。不管如何,你应该坦诚剖析缘由,而不是放纵情绪不管,不然你永远也解决不了问题。

2. Be real.

真实面对

There’s no point in pretending you’re full of sunshine when internally you feel like crying or screaming. You’re entitled to feel the full range of emotions and express what’s on your mind when you need to. Don’t worry about bringing other people down; you’ll only do that if you dwell in negativity.

如果心里难过得都快痛哭或尖叫出声,却还在那儿假装没事,那你简直就是傻瓜。你有权利在必要的时候,感受我们的情绪并表达出心中的想法。别担忧这会扫了其他人的兴——毕竟,你也只有在心情不好的时候才这么做嘛。

If someone asks what’s wrong, be honest: “I’ve had a rough day, I don’t feel so great, but I’m sure I’ll feel better when I…”

如果有人问你如何了,你就老实回答:“今天过得非常不好,我心情非常差,如果……的话我可能会感觉好点吧。”

3. Complete the “I’ll feel better when I …” sentence.

假如……,你会感觉好点?

Everyone has something that’s guaranteed to put a smile on their face. Playing with your dog. Watching re-runs of Friends. Jump roping to bad 80s music. It’s helpful to have this Ace in your pocket to pull out when you need a smile.

每一个人都有我们的高兴宝典:跟狗狗玩会儿,看看《老友记》,或者伴着80年代的音乐跳跳绳。当你需要正能量的时候,何不拿出你的“高兴宝典”来呢?

I know yoga always enhances my mood. I also know when I feel bad I’m less motivated to go yoga. It helps to remind myself it will be worth it in the end if I push through my discomfort because yoga always helps, at least a little.

对我来讲,瑜伽就是我的“高兴宝典”。虽然心情不好时我也不太想练瑜伽,但我总会提醒自己:假如能拨开乌云最后总能看见阳光,而瑜伽就有“散尽乌云见阳光”的效果。

4. Take responsibility.

积极行动

Sometimes when you’re down it might feel like you have to stay there. But the truth is we can influence how we feel by choosing what we do. Sitting around sulking causes prolonged sadness. Doing something proactive will help you start to feel better.

有时心情不好的话,你可能只想一味沉浸在情绪里面。其实,大家可以通过行动来引导情绪。干坐在那儿空惆怅只能叫你更难过,所以还不如做点能叫你感觉好点的事情呢。

When you realize you’re the only thing standing between you and a smile, you get motivated to take action. That’s the thing about feelings: you can’t sit around waiting for them to change. You have to do something to change them.

假如心情不好纯属个人缘由的话,那就积极行动起来吧。情绪不就是行动的产物吗?空等情绪自然而然好起来是不可能的。所以,你需要拿出改变情绪的行动来。

5. Think it out.

彻底深思

The best way to change how you feel is to change how you think about what’s bothering you. Instead of dwelling on what went wrong, identify what you learned and what you can do with that knowledge to make your next moments better.

要想赶走坏情绪,最好的方法就是弄了解到底是什么叫你心烦。与其哀叹到底哪儿错了,还不如概要经验吸取教训,看看下次是不是能做得更好。

Instead of dwelling on everything that’s out of your hands, focus on things you can actually control. How honest you are about your feelings. Whether you take responsibility or blame other people. Whether you cling to pain or let go. You can’t avoid feelings, but you don’t have to exacerbate them with negative thoughts.

与其为得不到的东西哀愁,还不如想想自己已经拥有些。你对我们的情绪是不是足够坦诚呢?有没将责任莫名推卸到其他人身上呢?你对痛苦是紧抓不放还是放手呢?你没办法逃避情绪来袭,但你也不肯定非得用消极思维夸大它们。

6. Change the story in your head.

改变故事

Sometimes when you’re in a bad mood, it’s tempting to cling to a story that justifies it–and then retell it over and over like a picture book you’ve heard a million times. And then he said this…And then I did this…And then I messed up…

有时心情不好,大家比较容易找个偏袒我们的理由,然后一遍又一遍地讲述,就像那本早已读过无数遍的图画书一样——“然后他说……于是我就……结果我把所有都搞砸了……”

Visualize yourself closing a book and taking a new one off the shelf. Then start telling yourself a different story. One where you’re not a victim. One where you’re not powerless. One where you’re accepting what happened, and moving on so you don’t lose anymore time to that other book.

何不放下这本翻烂的书,再从书架上取一本新的呢?如此你才能享有别样的故事。在新故事里,你可以不再是受伤的那个人,你不再无助,你面对现实并继续前行,为生活的下一篇章而奋斗。

7. Want to understand.

渴望理解

Even if something happened to create your bad mood, you’re responsible for maintaining it–and it’s easy to do that if you refuse to see the other side of situations. If you want to believe your best friend meant to hurt you. Or the world is against you. Or your boss didn’t promote you because she’s out to get you.

即使是出了什么事情使你情绪受影响,你也有责任作出弥补——而且,假如你换个角度看待所有的话,事情总是会容易得多。你还在想好友蓄意伤害你、整个世界都跟你作对、老板喜欢跟你对着干故意不提高你吗?

Instead of fueling your anger for your friend, feel compassion for the pain she must be in–she’d never hurt you on purpose. Instead of thinking the world is against you, put your day in perspective. Everyone has bad days.

与其对朋友生闷气,还不好似情一下她的处境——她绝不会无故伤害你的。与其觉得整个世界都跟你作对,还不如端正一下我们的价值观,哪个没遇过不顺心的日子呢!

Instead of imaging your boss is out to get you, realize she had a tough choice to make, and you’ll have more opportunities to advance down the line.

与其觉得老板故意跟你对着干,还不如多想想老板也自有难处,而你升职的机会又不止这一次吧!

8. Uplift yourself.

振作起来

Diffuse your negative feelings by generating positive ones. Watch something funny and silly on YouTube. Or watch something inspirational that reminds you people are good–life is good.

快用正面能量驱散所有负面情绪吧,在YouTube上看点有趣搞笑的视频,或是那些使你相信人性本善的励志作品吧——生活其实非常美好。

9. Use the silly voice technique.

试一试搞笑声音特技

According to Russ Harris, author of The Happiness Trap, Swapping the voice in your head with a cartoon voice will help take back power from the troubling thought.

《幸福策略》的作者鲁斯-哈里斯觉得,用卡通声音说出心里的话能扫除内心的消极想法。

When you start thinking about the interview that went downhill, do it as Bugs Bunny. When you rehash the fight you had with your boyfriend, do it as one of those high-pitched mice from Cinderalla. Sound ridiculous? It is. That’s the point.

当你为糟糕的应聘发愁时,试一试兔八哥腔调吧。下次如果又跟男友为老问题吵架,可以试试看看《灰女孩》中那个小老鼠的尖锐嗓门。呵呵,是否非常搞笑呢?要的就是搞笑嘛!

10. Repeat.

重复

You’ve tried everything but your mind is still being stubborn. Now it’s a battle of wills: the part of you that wants to let go against the part of you that doesn’t.

你已经试遍了各种办法,怎奈心情还是非常不爽。那就试一试我们的意志力:看心里正反两个小人到底哪个斗得过哪个吧。

Repeat this to yourself: “I still feel bad. I accept it. I know I won’t always feel bad, and it will change as soon as I’m ready.” Simply affirming that you won’t always feel bad–that you’re not destined to feel angry, sad, or frustrated forever–and that you are in control of your feelings might motivate you to let them go.

你就重复跟自己说:“我心情还是非常不好。好吧,但更不是一直都如此,是否?机会到了心情总归会好起来的。”只须承认自己心情并非一直都非常糟糕,你就不会变得愤怒、悲伤或沮丧了——由于,这么做其实是在潜意识控制自己让消极情绪拜拜哦。

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