生气的时候消消气：如何管理你的愤怒情绪

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，而且经常用一些没有效果的方式发泄你的愤怒的话，请把下面的这些策略付诸行动。

1. Recognise and accept your anger. When you feel angry, be curious about your reaction. Ask yourself:

承认并接受你的愤怒。当你感觉很生气时，要对你的反应感到好奇。问问你自己：

What does it do to you physically? (Does it make you clench your jaw? Give you a headache?)

它会对你的身体产生什么影响?（它会使你下巴紧锁吗？会让你头疼吗？）

How do you express it? (Do you become sarcastic? Snap at people? Say hostile, cutting things you later regret?)

你是怎么样发泄的？（你变得尖酸刻薄了吗？骂人了吗？说一些敌意挖苦人的话后来后悔了吗？）

Why did you get so angry? (Was it because your feelings were hurt? Were you frightened? Insulted?)

你为什么会如此得愤怒？（是不是因为你的心里受伤害了？你受惊了吗？受侮辱了吗？）

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.

要对你的愤怒负责。要认识到是否变得很生气，都是你的选择。一旦你接受了你的感情、想法和行为的责任，你不大可能会有爆发性的反应。

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.

谈谈你的愤怒。口头表达你的感受比发泄你的愤怒更好，而且这可以让你更能掌控你的人际关系。

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:

冷静下来。随着时间的推移，你可能明白什么使你开始这样做，和决定这样的行动是否是必须的。如果你的愤怒没有消散，或是你发现自己反复思考然后又开始变得不耐烦了，试着通过以下方式冷静下来：

counting to 10

从1数到10

taking deep breaths and focusing on your breathing

深呼吸，专注你的呼吸

removing yourself physically to a quiet place or going for a walk

到一个安静的环境中或是去散步

calming yourself by visualizing a serene setting or experience

通过遐想一个宁静的景色或是一个经历使你冷静下来

meditating

沉思

talking yourself down to a calmer or more positive place

说服自己去一个比较平静或积极的地方

looking at the event that triggered your anger from another perspective

从另一个角度来看待使你生气的那个事件

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.

学习用合适的方式去发泄你的愤怒。一个愤怒管理项目或是一个理疗师可以帮助你化解你的怒气。很多时候，我们无法处理愤怒的情绪是因为我们不能解决过去的一些伤口。与专业人士探讨你的感受可以帮助你理清这些思绪。