生氣的時候消消氣：如何管理你的憤怒情緒

07-22

If you are easy to anger and you tend to act out your anger in unproductive ways, put these strategies into practice.如果你是易怒型的人，而且經常用一些沒有效果的方式發泄你的憤怒的話，請把下面的這些策略付諸行動。

1. Recognise and accept your anger. When you feel angry, be curious about your reaction. Ask yourself:承認並接受你的憤怒。當你感覺很生氣時，要對你的反應感到好奇。問問你自己：

What does it do to you physically? (Does it make you clench your jaw? Give you a headache?)它會對你的身體產生什麼影響?（它會使你下巴緊鎖嗎？會讓你頭疼嗎？）

How do you express it? (Do you become sarcastic? Snap at people? Say hostile, cutting things you later regret?)你是怎麼樣發泄的？（你變得尖酸刻薄了嗎？罵人了嗎？說一些敵意挖苦人的話後來後悔了嗎？）

Why did you get so angry? (Was it because your feelings were hurt? Were you frightened? Insulted?)你為什麼會如此得憤怒？（是不是因為你的心裡受傷害了？你受驚了嗎？受侮辱了嗎？）

2. Take responsibility for your anger. Recognize that it』s your choice whether or not to become angry. Once you accept responsibility for your feelings, thoughts and behaviors, you』re less likely to react explosively.要對你的憤怒負責。要認識到是否變得很生氣，都是你的選擇。一旦你接受了你的感情、想法和行為的責任，你不大可能會有爆發性的反應。

3. Talk about your anger. Verbally expressing how you feel is better than acting out your anger and it will make you feel more empowered in your personal relationships.談談你的憤怒。口頭表達你的感受比發泄你的憤怒更好，而且這可以讓你更能掌控你的人際關係。

4. Cool off. With time, you may understand what set you off and decide whether action is necessary. If your anger doesn』t dissipate or if you find yourself ruminating and getting irritated all over again, try to cool off by:冷靜下來。隨著時間的推移，你可能明白什麼使你開始這樣做，和決定這樣的行動是否是必須的。如果你的憤怒沒有消散，或是你發現自己反覆思考然後又開始變得不耐煩了，試著通過以下方式冷靜下來：

counting to 10從1數到10

taking deep breaths and focusing on your breathing深呼吸，專註你的呼吸

removing yourself physically to a quiet place or going for a walk到一個安靜的環境中或是去散步

calming yourself by visualizing a serene setting or experience通過遐想一個寧靜的景色或是一個經歷使你冷靜下來

meditating沉思

talking yourself down to a calmer or more positive place說服自己去一個比較平靜或積極的地方

looking at the event that triggered your anger from another perspective從另一個角度來看待使你生氣的那個事件

5. Learn appropriate ways to express your anger. An anger management program or a therapist can help you learn to defuse your rage. Many times, our inability to deal with anger is tied to unresolved wounds we carry from the past. Discussing your feelings with a professional can help you untangle these emotions.學慣用合適的方式去發泄你的憤怒。一個憤怒管理項目或是一個理療師可以幫助你化解你的怒氣。很多時候，我們無法處理憤怒的情緒是因為我們不能解決過去的一些傷口。與專業人士探討你的感受可以幫助你理清這些思緒。