情绪自慰，一键收藏，轻松解压！

Emotional self-soothing, one-click collection, easy to relieve stress!

1. 睡眠不仅消除疲劳，还可帮助我们承受一些令人精神紧张的事情。具有调节心情的重大作用。心理学家露莎琳卡特莱说：问题如果不大严重，也许一夜之间便可迎刃而解。这样的话，醒来时心情便会好转。

1. Sleep not only eliminates fatigue but also helps us cope with some mentally stressful situations. It plays a significant role in regulating our mood. Psychologist Ruth Karteron says: "If the problem is not too serious, it may be resolved overnight. In that case, you will wake up feeling better."

2. 例如，在心情忧郁时，先听你认为哀伤的音乐。这样，虽然看来会增添忧郁，却是着手改变心情的第一步。接着播放三四段精心选择的简短音乐，逐步进入到能使人愉快起来的音乐。

2. For example, when feeling melancholic, start by listening to music that you believe is sad. Although it may seem to add to the melancholy, this is the first step in starting to change your mood. Then, play three or four carefully selected short pieces of music, gradually transitioning into music that can lift your spirits.

3. 如何调节情绪，如何让你的坏的情绪转好呢，一些方式方法大家可以利用起来，大家要保持一个好的心情去面对压力和不顺心的事情，也可以通过一些转移的方法，能量释放的方法，来转移自己的坏情绪，希望能够对你有所帮助。

3. How to regulate your emotions and turn your bad mood into a good one? There are some methods and approaches that everyone can make use of. Everyone should maintain a good mood to face pressures and unpleasant things. You can also use some diversion methods and energy release methods to shift your bad mood. I hope this can be of some help to you.

4. 注意食用碳水化合物及蛋白质。单食碳水化合物的食品有镇静作用，因为它可剌激大脑产生血清素。食用蛋白质含量高的食物具有维持警觉性与脑力的功效。佳的蛋白质是贝壳类、鱼类、鸡肉、牛肉，100克左右这类食物足够产生这种作用。但咖啡硷会使人沮丧，烦躁和焦灼不安，应避免经常食用含有咖啡硷的食物。

4. Pay attention to the intake of carbohydrates and proteins. Foods rich in carbohydrates can have a calming effect because they stimulate the brain to produce serotonin. Foods high in protein are effective in maintaining alertness and brain power. Good sources of protein include shellfish, fish, chicken, and beef, with about 100 grams of these foods being sufficient to produce this effect. However, caffeine can make people feel depressed, restless, and anxious, so it should be avoided to consume foods containing caffeine regularly.

5. 你是否也经常会出现抑郁啊或者是郁闷心情不好的状态呢，很多人都有这样的感觉，其实要注意一些好的保健的方式和方法，这样的话才能让自己保持一个号的状态，你如何调节情绪的呢，面对压力，不好的情绪状态，下面的这些方法可以帮助你得到好转哦。

5. Do you often experience depression or a gloomy, bad mood as well? Many people feel this way. Actually, it's important to pay attention to some good health care methods and techniques. This way, you can maintain a good condition. How do you regulate your emotions? In the face of stress and negative mood states, the following methods can help you improve.

6. ❽你不是孤岛，你是整片海洋中独特而涌动的一朵浪花。

6. You are not an island, you are a unique and vibrant wave in the vast ocean.

7. 现代医学研究发现，人在得到安慰时，体内可产生一种与吗啡结构相近的化学物质---内生吗啡，从而对人体产生有益的调节作用。你若仍觉得向亲人、朋友、同事倾诉都不合适，可找心理咨询师倾诉。经过倾诉后，你或许可由此走出山重水复疑无路之窘境，甚至迎来柳暗花明又一村之胜境。

7. Modern medical research has found that when a person receives comfort, a chemical substance similar in structure to morphine, known as endogenous morphine, can be produced in the body, which has a beneficial regulatory effect on the human body. If you still feel that it is not appropriate to confide in your relatives, friends, or colleagues, you can seek the help of a psychological counselor to express your feelings. After confiding, you may be able to break out of a difficult situation where there seems to be no way out, and even welcome a new, bright path.

8. ❿先哄好自己，再面对世界——这是你最了不起的超能力。

8. First, please yourself, then face the world — this is your most remarkable superpower.

9. 对不良情绪可以通过适当的途径排遣和发泄。消极情绪不能适当地疏泄，容易影响心身健康。所以，该哭时应该大哭一场;心烦时找知心朋友倾诉;不满时发发牢骚，愤怒时适当地出出气;情绪低落时可以唱唱欢快的歌。如果是情绪不好的话，一定要适当的去发泄出来，大哭一场，或者是找人倾诉，这样心情会好很多。

9. Unhealthy emotions can be vented and released through appropriate channels. Negatively charged emotions that are not properly vented can easily affect mental and physical health. Therefore, one should cry loudly when it's time to do so; when feeling troubled, seek out close friends to confide in; when feeling dissatisfied, let out a grumble; when angry, appropriately vent your frustration; and when in a low mood, sing cheerful songs. If one is in a bad mood, it is important to vent appropriately, either by crying loudly or by talking to someone, as this will greatly improve one's mood.

10. 如跑步、疾走、游泳、骑车或反复持续的活动都有助于人的精神振作，而耗氧运动更是一种改变恶劣心情的有效方法。运动在振奋精神上比服药更有效。因为运动能加速心搏，促进血液循环，并改善身体对氧的运用。应每星期坚持运动35次，每次至少20分钟。但做家务之类的体力劳动没有什么功效。

10. Activities such as running, brisk walking, swimming, cycling, or repetitive sustained movements are beneficial for boosting one's spirit, and aerobic exercises are an effective method to change a bad mood. Exercise is more effective in uplifting spirits than taking medication. Because exercise can accelerate heartbeat, promote blood circulation, and improve the body's use of oxygen. It is recommended to engage in exercise for at least 35 times a week, with each session lasting at least 20 minutes. However, physical labor such as doing household chores does not have much effect.

11. ❾整理房间，也整理心情。丢掉没用的东西，清空心里的杂念。

11. Tidy up the room, and also tidy up your mind. Get rid of useless things and clear away the clutter in your heart.

12. 可采取先跟后带的方法。首先选择符合你当时心情的音乐，然后逐步将音乐更换到能使人高兴的音乐。

12. A method of "followed by leading" can be adopted. First, choose music that matches your current mood, and then gradually switch to music that can make people happy.

13. 心情不好应该勇于倾诉，向亲人、向朋友、向同事倾诉。敢于直面人生的是真勇士，敢于披露自己弱点的人是勇敢者，敢于倾诉自己郁闷的人亦不是弱者。通过倾诉，人的紧张心理可以趋于平静，烦闷情绪能够得到化解。人们还可以通过宣泄，得到许多有益的点拨或安慰。

13. When feeling down, one should bravely express their feelings, sharing them with family, friends, and colleagues. Those who dare to face life head-on are true heroes, and those who dare to reveal their weaknesses are courageous. Even those who dare to vent their frustrations are not weak. Through venting, one's tense psychology can become calmer, and烦闷 emotions can be alleviated. People can also gain many beneficial insights or comfort through this process of venting.

14. ❶今天的不开心就到此为止吧，明天醒来，光会再次落在你身上。

14. ❶Let today's unhappiness end here. When you wake up tomorrow, the light will shine on you again.

15. ❷不必强迫自己立刻好起来，慢慢走，一步步也能走到光里。

15. ❷ Don't force yourself to get better immediately. Take it slowly, and step by step, you can also walk into the light.

16. 光线黯淡易使人精神萎靡不振，对阴天或光线暗淡房间里感到消沉的人，若每天增加两三小时明亮的人为光线，心情便会好转。患季节性情绪低落的人，在冬天多花一点时间照射日光会有益身心。

16. Dim light can easily lead to a lack of spirit, and for those who feel melancholic in overcast or dimly lit rooms, increasing the exposure to bright artificial light by a couple of hours each day can improve their mood. For those suffering from seasonal affective disorder, spending a bit more time in sunlight during the winter can be beneficial for both physical and mental well-being.

17. 环境对情绪有重要的调节和制约作用。情绪压抑的时候，到外边走一走，能起调节作用。心情不快时，到娱乐场做做游戏，会消愁解闷。情绪忧虑时，最好的办法是去看看滑稽**。

17. The environment plays an important regulatory and restrictive role in emotions. When emotions are suppressed, taking a walk outside can help regulate them. When feeling unhappy, playing games at an entertainment venue can help alleviate sadness and boredom. When feeling anxious, the best way is to watch something humorous.

18. 当人们不能改变现实时，理智的办法就是改变自己对现实的态度。当人在郁郁不乐、暗生闷气时，不妨找一幽静处，静默10--30分钟，回味一下自己以往幸福的人生，想到自己有健康的体魄，有美满的家庭;回忆曾有过的学习生涯中的辉煌之举，工作上的业绩，或曾经做过一些感到骄傲自豪的事，或受到自己重视的人的赞赏在回忆过程中，要求重现当时的景象、声音及心理感受，同时在心理上把当时的景象调得更清晰及放大一些，声音更接近自己，把当时的感受也调得更强一些。在回忆的这段时间里，还可想想自己的未来，憧憬幸福的明天。人的思想境界会因之得到超脱，会把不幸置于脑后了，心情也会随之进入佳境。

18. When people cannot change the reality, the sensible approach is to change their attitude towards the reality. When people are feeling melancholic and harboring resentment, it's not a bad idea to find a quiet place and meditate for 10 to 30 minutes, reflecting on their past happy life, thinking about their healthy body, and their happy family; recalling their shining achievements in their academic or professional life, or some things they are proud of, or the praise from people they value. In the process of recollection, they should strive to re-experience the scene, sounds, and emotional feelings at that time, while mentally adjusting the scene to be clearer and larger, the sounds closer to themselves, and the feelings stronger. During this period of recollection, they can also contemplate their future and look forward to a happy tomorrow. Their thought realm will thereby transcend, placing misfortune behind them, and their mood will also enter a better state.

19. 外出旅游、置身于大自然的怀抱中，是摆脱坏心情的一种很好的方法。当我们把身心投入到美妙的自然母亲怀抱时，可以开阔郁闭的胸怀;从五彩缤纷的生命世界中，拓新固有的视野;从日升月落、阴晴圆缺的运动规律中，去领悟人生道路的曲折。这一切都将重新激活人的理性控制力，使你迅速地回归到正常生活的轨道上来。

19. Traveling outside and being embraced by nature is a great way to摆脱 bad mood. When we immerse our minds and bodies in the embrace of the wonderful Mother Nature, we can broaden our closed hearts; expand our inherent horizons from the colorful world of life; and from the laws of movement such as the rising and setting of the sun and the moon, the changing of the seasons, we can understand the twists and turns of life's path. All of this will re-activate a person's rational control, allowing you to quickly return to the normal track of life.

20. ❸你不需要成为谁的光，你做自己的太阳就足够明亮。

20. ⑸ You don't need to be the light of someone else, being your own sun is bright enough.

21. 颜色能滋养心灵，犹如维生素能滋养身体。要减轻焦虑和紧张，应选择一些具有缓和及镇静作用的清淡的冷色。要化解沮丧，应避免黑色和深蓝色等，应选能使心情愉快的色调。要消除烦躁和愤怒，应避免红色。

21. Colors can nourish the soul, just as vitamins can nourish the body. To alleviate anxiety and tension, one should choose light, soothing colors with calming effects. To dispel melancholy, it is advisable to avoid dark colors such as black and deep blue, and opt for hues that can uplift the mood. To eliminate irritability and anger, red should be avoided.

22. ❺对自己温柔一点，你也是自己努力生活的英雄。

22. Treat yourself kindly, for you are also the hero of your own hard-fought life.

23. 请你把注意力从消极方面转到积极、有意义的方面来，心情会豁然开朗。例如，当你遇到苦恼时，可以将它抛到脑后或找到光明的一面，则会消除苦恼。

23. Please shift your focus from the negative aspects to the positive and meaningful ones, and your mood will suddenly brighten. For example, when you encounter distress, you can either put it out of your mind or find the bright side of it, which will eliminate the distress.

24. ❼没关系，偶尔断电一下，正好可以陷入柔软的黑暗里好好休息。

24. No worries, a power outage now and then is just the perfect excuse to sink into the soft darkness for a good rest.

25. ❻洗个热水澡，喝杯热牛奶，先照顾好眼前的自己，未来还长。

25. 🌟 Take a hot bath, have a glass of warm milk, take care of yourself first, as the future is long.

26. ❹情绪只是天上的云，它会来，也一定会走。

26. ❹ Emotions are just clouds in the sky; they will come and they will definitely go.

27. 用某些哲理或某些名言安慰自己，鼓励自己同痛苦、逆境作斗争。自娱自乐，会使你的情绪好转。

27. Use certain philosophies or famous sayings to comfort and encourage yourself in the face of pain and adversity. Engaging in self-entertainment can improve your mood.