我怎样才能更好地控制情绪？_风闻

【来源龙腾网】

评论原创翻译：

Melisa Lovely

Meditation and breath work is a great way to learn to accept and control your emotions. By first accepting what you’re feeling, sadness, anger, jealousy or fear, you can then know the best way to manage and control those feelings. If you are feeling sad seek out things in your life you’re grateful for, appreciate the little moments that bring you joy and shift your focus to those things. If feeling angry take a deep breath and try to slow down allow yourself to calm down so you don’t act irrationally. Jealousy and fear, cause us to question or doubt others or ourselves, Journaling can help process these emotions while allowing us to process our feelings.

冥想和呼吸是学习接受和控制情绪的好方法。首先接受你的感受，悲伤、愤怒、嫉妒或恐惧，然后，你就能知道管理和控制这些感受的最佳方法。如果你感到悲伤，在你的生活中寻找你感激的事情，欣赏那些带给你快乐的小时刻，并将你的注意力转移到那些事情上。如果感到愤怒，深呼吸，放慢节奏，让自己冷静下来，这样你就不会做出不合理的行为。嫉妒和恐惧会让我们质疑或怀疑他人或自己，写日记可以帮助我们在处理自己信念的同时处理好这些情绪。

Sophie Hwang

“One can promise actions, but not feelings, for the latter are involuntary. He who promises to love forever or hate forever or be forever faithful to someone is promising something that is not in his power.” - Friedrich Nietzsche

Emotion is a feeling such as happiness, love, fear, anger, or hatred, which can be caused by the situation you are in or the people you are with. It is formed with experience and stored in the form of memory. We may remember some emotions at the conscious level, while others are buried deeper, undetected by us. It says we are creatures of emotions. Emotions have negative and positive emotions. Negative emotions are sudden, so they sometimes make things wrong, cross the line, and eventually commit things that they will regret. Then, should negative emotions be suppressed or eliminated?

I don’t think I took good care of the negative emotions in my life. I had a compulsive obsession with being happy. I thought I shouldn’t be sad, but only delighted things should happen. I didn’t want to express my pain in front of others, and I thought the sad person was a loser. I always wanted to be seen as a bubbly and bright person and tried to suppress and deny negative emotions. These attempts appeared as depression, anger, and feeling void over time. It took me a long time to realize that negative emotions were part of my life that should not be ignored.

“一个人可以承诺行动，但不能承诺感情，因为后者是不自觉的。承诺永远爱、永远恨或永远忠诚于某人的人，是在承诺一些不在他能力范围内的事情。”弗里德里希·尼采

情绪是一种感觉，如幸福、爱、恐惧、愤怒或仇恨，可能是由你所处的环境或与你在一起的人引起的。它由经验形成，并以记忆的形式储存。我们可能会在意识层面上记住一些情绪，而其他情绪则被埋藏得很深，不被我们所察觉。情绪是情感的产物。情绪有消极情绪和积极情绪。负面情绪总是突然出现的，所以人们有时会犯错，越过界限，最终做出会让他们后悔的事情。那么，负面情绪应该被抑制或者消除吗？

我认为我没有很好地处理生活中的负面情绪。我对快乐有一种强迫性的执念。我想我不应该难过，但只有高兴的事情会让人快乐。我不想在别人面前表达我的痛苦，我认为那个悲伤的人是个失败者。我一直想被人视为一个活泼开朗的人，并试图抑制和否认消极情绪。随着时间的推移，这些尝试表现为抑郁、愤怒和空虚。我花了很长时间才意识到负面情绪是我生活中不可忽视的一部分。

One of my favorite animation films named ‘Inside out’ expresses complex human emotions in five colors: Joy, Sadness, Anger, Disgust, and Fear. Riley is a happy, 11-year-old girl, but her life turns upside down when she and her family move to San Francisco. Joy leads the control panel in Riley’s emotional headquarter. Joy thinks Riley should be happy all the time. And if it were not, something is wrong. So, she believes it needs to fix. For her, Sadness is a problem to be fixed. So, Joy tries to suppress and control Sadness that acts unexpectedly. Joy draws a circle and tells Sadness to stay there. “Please be quiet and don’t do anything. “I saw myself obsessing over happiness and pushing negative emotions back through Joy, who was busy making Riley happy.

We want to control our emotions well. How can we live by controlling our emotions well?

ㅇ First of all, we have to look closely at my negative emotions. You have to face it. Don’t sweep it under the rug. Imagine putting it in a cup and covering it with a cloth. Pull them out under the sun. If not, it will get rotten and smell bad. If we try to hold onto them, we cannot move forward.

ㅇAccept negative emotions as they are no matter what was inside me. We need to embrace negative emotions as a part of my life. It is how we grow into maturity.

o We need to give me enough time to mourn it. And then, let go of everything. You will be free.

我最喜欢的一部动画片《由内而外》用五种颜色表达了复杂的人类情感：喜悦、悲伤、愤怒、厌恶和恐惧。莱利是一个快乐的11岁女孩，但当她和家人搬到旧金山时，她的生活发生了翻天覆地的变化。乔伊掌握着莱利情绪的控制面板。乔伊认为莱利应该一直是快乐的。如果不是这样的话，就有问题了。所以，她认为控制面板需要修复。对她来说，悲伤是一个需要解决的问题。因此，乔伊试图抑制和控制各种突然出现的悲伤。乔伊画了一个圆圈，告诉悲伤待在那里别动：“保持安静，不要做任何事。”

我看到自己痴迷于幸福，就像乔伊忙着让莱利开心那样，将负面情绪关起来。

我们想要控制好自己的情绪。我们如何通过控制好自己的情绪来生活？

首先，我们必须密切关注我的负面情绪。你必须面对它。不要把它藏在地毯下面。想象一下，把它放在杯子里，然后用一块布盖住。你要把它们放在阳光下。否则，它们会腐烂，发出难闻的气味。如果我们紧紧抓住它们不放，我们就无法前进。

接受负面情绪，不管我内心的负面情绪是什么。我们需要把消极情绪作为生活的一部分。这是我们成长成熟的方式。

我们需要足够的时间来哀悼它。然后，再放下它。你就会得到自由。

In the movie’s last scene, when the control panel is graying out, and nothing works, Sadness is the one who solves the problem. Riley goes back home, and memories of the past sublimate into positive energy with Sadness. Happy memories through pain and Sadness remember as blue colors. The joy of a state in which sadness is sublimated makes a more mature human being.

Meditation allowed me to get rid of the garbage of old emotions and shine a light on me. The meditation contains all these processes. Negative emotions come up together when I look back on life through meditation. I face a negative image of myself that has been left unattended for a long time and smells bad. I acknowledge the negative self that I don’t want to admit and let it away. Allow me time to leave the negative past repeating this process. This process is such a beautiful healing time. After repeatedly emptying in this way, I am free from negative emotions, and my consciousness gets healed. I feel like I am reborn as a more mature human being. Whether I open my eyes or close my eyes, the peace of my heart is deep and silent and profound. I am full of clear and bright energy inside. Regardless of the situation, I do not let emotions control me. So, I can manage my feelings naturally. That is how I come to control my emotion better. 

在电影的最后一个场景中，控制面板变成了灰色，它再也起不了作用，悲伤是突破问题的关键。莱利回家后，过去记忆中的悲伤升华为正能量。痛苦和悲伤时期的快乐回忆被标记为蓝色。悲伤升华的喜悦使人更加成熟。

冥想让我摆脱了旧情绪中的垃圾，照亮了我。冥想包含了所有这些过程。当我通过冥想回顾生活时，负面情绪会聚集在一起。我面对的是一个长期无人看管、气味难闻的负面形象。我承认了我不想承认的消极的自我，并让它消失。请允许我留点时间，重温让消极的过去。这个过程是如此美丽的愈合时间。在以这种方式反复清空情绪之后，我从负面情绪中解脱出来，我的意识得到了治愈。我觉得我重生成了一个更成熟的人。无论我睁开眼睛还是闭上眼睛，我内心的平静是深沉的、沉默的、深刻的。我内心充满了清澈明亮的能量。不管情况如何，我都不会让情绪控制我。所以，我可以自然地控制自己的情绪。这就是我如何更好地控制自己的情绪的方法。

Maru Harsh

Human emotions! A psychological part of human behaviour is widely recognised but still requires a deep level of understanding to acknowledge its deep roots.

We all have different levels of emotions and we’re quite different from every human being around us to compare the level of emotional well-being. Not every emotion we feel or going to feel is understood by us so it’s quite impossible for others to understand us. But quite often we listen to complaints of people being not understood by others specifically about their emotions. But no one in this world was born to take responsibility to understand others’ emotions when they also struggle to understand their own emotions. Imagining a world where every person understands their own emotions and is also willing to understand others may seem unimaginable. It probably is!! I Believe!!

The way we get damaged or hurt is when we learn a lesson where someone has betrayed our trust or humiliated us by questioning our ability to achieve something in life. This sort of experience might not be the easiest to get over when we’re young. It directs us towards own anxiety we’ve developed because of such painful experiences. It stays in our heads unprocessed and we May not be able to recognise how we have such insecurity or fear. We can not always rely on people around us. Because the only person we’re going to see every single morning is ourselves when we wake up in the morning and look in the mirror.

人类的情感！人类行为的心理部分已被广泛认可，但仍需要深刻的理解才能认识其深层根源。

我们每个人都有不同的情绪水平，我们与周围的每个人在情绪健康上有很大的不同。并不是我们感受到或将要感受到的每一种情绪都能被人们所理解，所以其他人很难理解我们。所以我们经常会听到人们抱怨别人不理解他们的情绪。但在这个世界上，没有人生来就有责任去理解别人的情绪，而且他们也在努力理解自己的情绪。想象一个每个人都能理解自己的情绪，同时也愿意理解他人的世界似乎是不可想象的。这基本不可能！！我确信！！

我们受到的伤害是，有人背叛了我们的信任，或通过质疑我们在生活中取得成就的能力而羞辱我们。在我们年轻的时候，这种经历可能不容易克服。它引导我们走向痛苦产生焦虑。它就这样未经处理的留在我们的脑子中，我们可能无法意识到我们是怎么拥有这种不安全感或恐惧的。我们不能总是依赖周围的人。因为我们每天早上醒来照镜子时，唯一能看到的人是我们自己。

The hurtful experience is within us and may not come to the surface until someone triggers us by saying things which bring such experiences to the surface we got hurt in the past. This sort of experience is not only difficult to get over because they’re unprocessed but we’ve put them under the rug for a very long time. Because we simply don’t know what to do with them or how we can make them right. Lack of perspective of our own emotions makes us suffer and sometimes we make people suffer who have nothing to do with our own emotions but they’re there because they love us. We not only make them distant from us because we often make them feel unworthy of love.

You can not simply control your emotions in every situation. But you can always control who you’re going to make suffer because of your emotions. Suppression of emotions is the way people find it convenient to control their emotions but it often takes place during a traumatic experience. Emotions need to be communicated in a good manner so that others don’t get hurt. And that’s the good way I believe to control your emotions. I always prefer to use a journal at the end of the day to get rid of unwanted emotions. So I don’t hurt people unknowingly. Because relationships are fragile. Once trust is gone it’s gone forever!!

伤害的经历就在我们内心深处，可能不会浮出水面，直到有人说了一些话，让我们在过去受到的伤害浮出水面，触发了我们。这种经历难以克服，因为它们是未经加工的，而且我们已经把它们隐藏了很长一段时间。因为我们根本不知道该怎么处理它们，也不知道该如何纠正它们。缺乏对自己情绪的了解让我们痛苦，有时我们会让那些与我们自己的情绪无关但爱我们的人受苦。我们会让他们远离我们，因为我们经常让他们觉得爱我们是不值得的。

你不能在任何情况下都简单地控制自己的情绪。但是你总是可以控制不要让别人因为你的情绪受苦。抑制情绪是人们发现的控制情绪最方便的方式，但它通常会导致创伤经历。情感需要良好的沟通，这样别人就不会受到伤害。我相信这是控制情绪的好方法。我总是喜欢在一天结束时用日记来消除不必要的情绪。所以我不会在不知不觉中伤害别人。因为关系是脆弱的。一旦信任消失，它将永远消失！！

Libby Shively McAvoy

In my opinion it is best to surrender control and simply observe my emotions. Each emotion, especially negative emotions, is trying to communicate or teach me something. So, when I observe it free from judgment I am open to understanding why I feel that way.

Simply allow each emotion to flow freely through you. Do not try to block out negative emotions or shove them down. When we do this we trap that negative energy in the body. Eventually it builds and festers and finally at some point it will erupt like a volcano.

When you are feeling a heightened state of emotion, especially negative emotions, try to pause and take deep slow breaths. This will lower your blood pressure and heart rate and remove you from the fight or flight state where thoughts become distorted.

Next, look around and find three obxts you can see, two obxts you can hear, and one you can smell. This will bring you back into present moment awareness.

To recap: Do not allow your emotions to control you. Do allow yourself to feel to heal and allow each emotion to flow through you. Connect your body and mind through your breath. Practice self-care. Know how to self-soothe when you are in a negative state of mind.

Ways to self soothe: listen to relaxing music, talk to a friend or therapist, go for a walk, practice breathing, do yoga, meditate, take a bubble bath, read, listen to a pod cast, practice aromatherapy, use healing crystals… learn what works for you to bring you back to a state of contentment.

在我看来，最好是放弃控制，只是观察我的情绪。每一种情绪，尤其是消极情绪，都在试图与我沟通或教我一些东西。所以，当我不加评判地观察它时，我就能理解为什么我会有这种感觉。

只需让每一种情绪在你身上自由流动。不要试图屏蔽消极情绪，或者把它们压下去。当我们这样做的时候，我们会将负能量困在体内。最终它会溃烂，然后在某个时刻它会像火山一样喷发。

当你感到情绪高涨，尤其是消极情绪高涨时，试着停下来，深呼吸。这会降低你的血压和心率，让你从与扭曲思想争斗或逃跑的状态中解脱出来。

接下来，环顾四周，找到三个你能看到的物体，两个你能听到的声音，还有一个你能闻到的气味。这会让你的意识回到当下。

总结一下：不要让你的情绪控制你。一定要让自己感受到治愈，让每一种情绪都在你体内流动。通过呼吸连接你的身体和思想。练习自我照顾。当你处于消极心态时，知道如何自我安慰。

自我安慰的方法：听放松的音乐，和朋友或治疗师交谈，散步，练习呼吸，做瑜伽，冥想，泡泡浴，阅读，听播客，练习芳香疗法，使用治疗晶体……学习什么对你有效，让你回到满意的状态。

Sandy Parciak

Be more aware of your thoughts. Your perceptions, your feelings, your opinions are changing constantly, coming and going, coming and going.

Your emotions arise and pass…just like everything in this world does….and everyone in this world does.

Meditate.. be conscious of your breathing. Focus on you, not others.

多注意你的想法。你的感知，你的感觉，你的观点在不断变化，来来回回，来来回回。

你的情绪会产生和传递……就像这个世界上的所有东西一样……这个世界上的每个人都是这样。

冥想……注意你的呼吸。关注你自己，而不是别人。