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(jīng)常用一些沒有效果的方式發(fā)泄你的憤怒的話，請(qǐng)把下面的這些策略付諸行動(dòng)。
1. Recognise and accept your anger. When you feel angry, be curious about your reaction. Ask yourself:
承認(rèn)并接受你的憤怒。當(dāng)你感覺很生氣時(shí)，要對(duì)你的反應(yīng)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(huì)對(duì)你的身體產(chǎn)生什么影響?(它會(huì)使你下巴緊鎖嗎?會(huì)讓你頭疼嗎?)
How do you express it? (Do you become sarcastic? Snap at people? Say hostile, cutting things you later regret?)
你是怎么樣發(fā)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后來后悔了嗎?)
Why did you get so angry? (Was it because your feelings were hurt? Were you frightened? Insulted?)
你為什么會(huì)如此得憤怒?(是不是因?yàn)槟愕男睦锸軅α?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(duì)你的憤怒負(fù)責(zé)。要認(rèn)識(shí)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(zé)任，你不大可能會(huì)有爆發(fā)性的反應(yīng)。
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?wù)勀愕膽嵟��？陬^表達(dá)你的感受比發(fā)泄你的憤怒更好，而且這可以讓你更能掌控你的人際關(guān)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:
冷靜下來。隨著時(shí)間的推移，你可能明白什么使你開始這樣做，和決定這樣的行動(dòng)是否是必須的。如果你的憤怒沒有消散，或是你發(fā)現(xiàn)自己反復(fù)思考然后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(shù)到10
taking deep breaths and focusing on your breathing
深呼吸，專注你的呼吸
removing yourself physically to a quiet place or going for a walk
到一個(gè)安靜的環(huán)境中或是去散步
calming yourself by visualizing a serene setting or experience
通過遐想一個(gè)寧靜的景色或是一個(gè)經(jīng)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(gè)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(gè)角度來看待使你生氣的那個(gè)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(xué)習(xí)用合適的方式去發(fā)泄你的憤怒。一個(gè)憤怒管理項(xiàng)目或是一個(gè)理療師可以幫助你化解你的怒氣。很多時(shí)候，我們無法處理憤怒的情緒是因?yàn)槲覀儾荒芙鉀Q過去的一些傷口。與專業(yè)人士探討你的感受可以幫助你理清這些思緒。
