“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(huà)雖如此，但哪怕是最樂(lè)觀的人也會(huì)有情緒不佳的時(shí)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?yàn)橥砩蠜](méi)睡好，或者工作過(guò)度太疲勞；又或是發(fā)生了什么事情，使你一直心神不定?？傊隳X子里全都是自己在會(huì)議上是多么呆笨，或?qū)υ诤醯娜苏f(shuō)了多么過(guò)分的話(huà)。

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(jué)得不起勁兒，你手足無(wú)措，不知如何是好，只是覺(jué)得在情緒爆發(fā)出來(lái)之前應(yīng)該做點(diǎn)什么。

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(shí)你不一定非得做點(diǎn)什么。情緒反應(yīng)來(lái)勢(shì)迅猛，人們很難在當(dāng)時(shí)不讓情緒影響到行為。

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:
與其讓情緒放任泛濫，還不如迅速發(fā)現(xiàn)消極情緒并改善思維狀態(tài)。畢竟，放任情緒泛濫最后往往只能留下悔恨。我認(rèn)為下面10個(gè)方法有助于掃除消極情緒：

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(dāng)你厲聲斥責(zé)沒(méi)有開(kāi)口或沒(méi)有冒犯你的人時(shí)，肯定有這種感覺(jué)：情緒不對(duì)頭啊，但到底是為什么呢？然后你就開(kāi)始找理由——小孩子太鬧了，電視機(jī)太小了，要么是汽車(chē)太臟了。

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.
或許你不愿面對(duì)被人傷害的事實(shí)，因?yàn)槟悴幌媵[矛盾。又或許你對(duì)自己很失望，但承認(rèn)這一點(diǎn)太難了。不管怎樣，你應(yīng)該坦誠(chéng)分析原因，而不是放任情緒不管，否則你永遠(yuǎn)也解決不了問(wèn)題。

2. Be real.
真實(shí)面對(duì)

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.
要是心里難過(guò)得都快痛哭或尖叫出聲，卻還在那兒假裝沒(méi)事，那你簡(jiǎn)直就是傻瓜。你有權(quán)利在必要的時(shí)候，感受自己的情緒并表達(dá)出心中的想法。別擔(dān)心這會(huì)掃了別人的興——畢竟，你也只有在心情不好的時(shí)候才這么做嘛。

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(wèn)你怎么了，你就老實(shí)回答：“今天過(guò)得很不好，我心情很差，要是……的話(huà)我可能會(huì)感覺(jué)好點(diǎn)吧?！?/div>

3. Complete the “I’ll feel better when I …” sentence.
如果……，你會(huì)感覺(jué)好點(diǎn)？

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(gè)人都有自己的開(kāi)心寶典：跟狗狗玩會(huì)兒，看看《老友記》，或者伴著80年代的音樂(lè)跳跳繩。當(dāng)你需要正能量的時(shí)候，何不拿出你的“開(kāi)心寶典”來(lái)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(duì)我來(lái)說(shuō)，瑜伽就是我的“開(kāi)心寶典”。雖然心情不好時(shí)我也不太愿意練瑜伽，但我總會(huì)提醒自己：如果能撥開(kāi)烏云最后總能看見(jiàn)陽(yáng)光，而瑜伽就有“散盡烏云見(jiàn)陽(yáng)光”的功效。

4. Take responsibility.
積極行動(dòng)

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(shí)心情不好的話(huà)，你或許只想一味沉浸在情緒里面。其實(shí)，我們可以通過(guò)行動(dòng)來(lái)引導(dǎo)情緒。干坐在那兒空惆悵只能讓你更難過(guò)，所以還不如做點(diǎn)能讓你感覺(jué)好點(diǎn)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(gè)人原因的話(huà)，那就積極行動(dòng)起來(lái)吧。情緒不就是行動(dòng)的產(chǎn)物嗎？空等情緒自然而然好起來(lái)是不可能的。所以，你必須拿出改變情緒的行動(dòng)來(lái)。

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么讓你心煩。與其哀嘆究竟哪里錯(cuò)了，還不如總結(jié)經(jīng)驗(yàn)吸取教訓(xùn)，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.
與其為得不到的東西憂(yōu)愁，還不如想想自己已經(jīng)擁有的。你對(duì)自己的情緒是否足夠坦誠(chéng)呢？有沒(méi)有將責(zé)任莫名推卸到別人身上呢？你對(duì)痛苦是緊抓不放還是放手呢？你無(wú)法逃避情緒來(lái)襲，但你也不一定非得用消極思維夸大它們。

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(shí)心情不好，人們很容易找個(gè)偏袒自己的理由，然后一遍又一遍地講述，就像那本早已讀過(guò)無(wú)數(shù)遍的圖畫(huà)書(shū)一樣——“然后他說(shuō)……于是我就……結(jié)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(shū)，再?gòu)臅?shū)架上取一本新的呢？這樣你才能享有別樣的故事。在新故事里，你可以不再是受傷的那個(gè)人，你不再無(wú)助，你面對(duì)現(xiàn)實(shí)并繼續(xù)前行，為人生的下一篇章而奮斗。

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(fā)生了什么事情使你情緒受影響，你也有責(zé)任作出補(bǔ)救——而且，如果你換個(gè)角度看待一切的話(huà)，事情往往會(huì)容易得多。你還在想好友蓄意傷害你、整個(gè)世界都跟你作對(duì)、老板喜歡跟你對(duì)著干故意不提升你嗎？

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(duì)朋友生悶氣，還不如同情一下她的處境——她絕不會(huì)無(wú)故傷害你的。與其認(rèn)為整個(gè)世界都跟你作對(duì)，還不如端正一下自己的價(jià)值觀，誰(shuí)沒(méi)遇過(guò)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(rèn)為老板故意跟你對(duì)著干，還不如多想想老板也自有難處，而你升職的機(jī)會(huì)又不止這一次吧！

8. Uplift yourself.
振作起來(lái)

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(qū)散所有負(fù)面情緒吧，在YouTube上看點(diǎn)有趣搞笑的視頻，或是那些使你相信人性本善的勵(lì)志作品吧——生活其實(shí)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(rèn)為，用卡通聲音說(shuō)出心里的話(huà)能掃除內(nèi)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(dāng)你為糟糕的面試發(fā)愁時(shí)，試試兔八哥腔調(diào)吧。下次要是又跟男朋友為老問(wèn)題吵架，可以嘗試一下《灰姑娘》中那個(gè)小老鼠的尖銳嗓門(mén)。呵呵，是不是很搞笑呢？要的就是搞笑嘛！

10. Repeat.
重復(fù)

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(jīng)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：看心里正反兩個(gè)小人到底誰(shuí)斗得過(guò)誰(shuí)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.
你就重復(fù)跟自己說(shuō)：“我心情還是很不好。好吧，但也不是一直都這樣，是不是？時(shí)機(jī)到了心情總歸會(huì)好起來(lái)的?！敝灰姓J(rèn)自己心情并不是一直都很糟糕，你就不會(huì)變得憤怒、悲傷或沮喪了——因?yàn)?，這么做其實(shí)是在潛意識(shí)控制自己讓消極情緒拜拜哦。