和席捲而來的鬱悶說拜拜：10種方法掃除壞情緒

“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.
“不一定每天都很美好，但每天定有美好之處。” 話雖如此，但哪怕是最樂觀的人也會有情緒不佳的時候。

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.
或許是因爲晚上沒睡好，或者工作過度太疲勞；又或是發生了什麼事情，使你一直心神不定。總之你腦子裏全都是自己在會議上是多麼呆笨，或對在乎的人說了多麼過分的話。

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.
不管怎樣，你就是覺得不起勁兒，你手足無措，不知如何是好，只是覺得在情緒爆發出來之前應該做點什麼。

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.
其實你不一定非得做點什麼。情緒反應來勢迅猛，人們很難在當時不讓情緒影響到行爲。

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:
與其讓情緒放任氾濫，還不如迅速發現消極情緒並改善思維狀態。畢竟，放任情緒氾濫最後往往只能留下悔恨。我認爲下面10個方法有助於掃除消極情緒：

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.
當你厲聲斥責沒有開口或沒有冒犯你的人時，肯定有這種感覺：情緒不對頭啊，但到底是爲什麼呢？然後你就開始找理由——小孩子太鬧了，電視機太小了，要麼是汽車太髒了。

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.
或許你不願面對被人傷害的事實，因爲你不想鬧矛盾。又或許你對自己很失望，但承認這一點太難了。不管怎樣，你應該坦誠分析原因，而不是放任情緒不管，否則你永遠也解決不了問題。

2. Be real.
真實面對

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.
要是心裏難過得都快痛哭或尖叫出聲，卻還在那兒假裝沒事，那你簡直就是傻瓜。你有權利在必要的時候，感受自己的情緒並表達出心中的想法。別擔心這會掃了別人的興——畢竟，你也只有在心情不好的時候才這麼做嘛。

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…”
要是有人問你怎麼了，你就老實回答：“今天過得很不好，我心情很差，要是……的話我可能會感覺好點吧。”

3. Complete the “I’ll feel better when I …” sentence.
如果……，你會感覺好點？

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.
每個人都有自己的開心寶典：跟狗狗玩會兒，看看《老友記》，或者伴着80年代的音樂跳跳繩。當你需要正能量的時候，何不拿出你的“開心寶典”來呢？

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.
對我來說，瑜伽就是我的“開心寶典”。雖然心情不好時我也不太願意練瑜伽，但我總會提醒自己：如果能撥開烏雲最後總能看見陽光，而瑜伽就有“散盡烏雲見陽光”的功效。

4. Take responsibility.
積極行動

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.
有時心情不好的話，你或許只想一味沉浸在情緒裏面。其實，我們可以通過行動來引導情緒。幹坐在那兒空惆悵只能讓你更難過，所以還不如做點能讓你感覺好點的事情呢。

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.
如果心情不好純屬個人原因的話，那就積極行動起來吧。情緒不就是行動的產物嗎？空等情緒自然而然好起來是不可能的。所以，你必須拿出改變情緒的行動來。

5. Think it out.
徹底反思

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.
要想趕走壞情緒，最好的辦法就是弄清楚到底是什麼讓你心煩。與其哀嘆究竟哪裏錯了，還不如總結經驗吸取教訓，看看下次是否能做得更好。

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.
與其爲得不到的東西憂愁，還不如想想自己已經擁有的。你對自己的情緒是否足夠坦誠呢？有沒有將責任莫名推卸到別人身上呢？你對痛苦是緊抓不放還是放手呢？你無法逃避情緒來襲，但你也不一定非得用消極思維誇大它們。6. Change the story in your head.
改變故事

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…
有時心情不好，人們很容易找個偏袒自己的理由，然後一遍又一遍地講述，就像那本早已讀過無數遍的圖畫書一樣——“然後他說……於是我就……結果我把一切都搞砸了……”

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.
何不放下這本翻爛的書，再從書架上取一本新的呢？這樣你才能享有別樣的故事。在新故事裏，你可以不再是受傷的那個人，你不再無助，你面對現實並繼續前行，爲人生的下一篇章而奮鬥。

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.
就算是發生了什麼事情使你情緒受影響，你也有責任作出補救——而且，如果你換個角度看待一切的話，事情往往會容易得多。你還在想好友蓄意傷害你、整個世界都跟你作對、老闆喜歡跟你對着幹故意不提升你嗎？

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.
與其對朋友生悶氣，還不如同情一下她的處境——她絕不會無故傷害你的。與其認爲整個世界都跟你作對，還不如端正一下自己的價值觀，誰沒遇過不順心的日子呢！

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.
與其認爲老闆故意跟你對着幹，還不如多想想老闆也自有難處，而你升職的機會又不止這一次吧！

8. Uplift yourself.
振作起來

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.
快用正面能量驅散所有負面情緒吧，在YouTube上看點有趣搞笑的視頻，或是那些使你相信人性本善的勵志作品吧——生活其實很美好。

9. Use the silly voice technique.
試試搞笑聲音特技

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.
《幸福攻略》的作者魯斯-哈里斯認爲，用卡通聲音說出心裏的話能掃除內心的消極想法。

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.
當你爲糟糕的面試發愁時，試試兔八哥腔調吧。下次要是又跟男朋友爲老問題吵架，可以嘗試一下《灰姑娘》中那個小老鼠的尖銳嗓門。呵呵，是不是很搞笑呢？要的就是搞笑嘛！

10. Repeat.
重複

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.
你已經試遍了各種方法，怎奈心情還是很不爽。那就試試自己的意志力：看心裏正反兩個小人到底誰鬥得過誰吧。

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.
你就重複跟自己說：“我心情還是很不好。好吧，但也不是一直都這樣，是不是？時機到了心情總歸會好起來的。”只要承認自己心情並不是一直都很糟糕，你就不會變得憤怒、悲傷或沮喪了——因爲，這麼做其實是在潛意識控制自己讓消極情緒拜拜哦。