在人生的舞台上，掌握三十句情感调节技巧，助你成为人生赢家。让我们一起开启这趟心灵之旅，探寻情感的奥秘。

On the stage of life, master thirty emotional regulation techniques to help you become a winner. Let's embark on this journey of the soul, exploring the mysteries of emotions.

1. [彩虹] 人生看似简单，却有太多情非得已；生活看似容易，却有太多身不由己，。每个人心中都有各自的酸甜苦辣，只是学会了控制。

1. [Rainbow] Life seems simple, yet there are too many things that are not up to us; life seems easy, yet there are too many things that we cannot control. Everyone has their own bitter, sweet, sour, and spicy experiences in life, but we have learned to control them.

2. 我们在自我防卫。自我防卫的心理导致自我防卫的表达。

2. We are in self-defense. The psychology of self-defense leads to the expression of self-defense.

3. 我们人体设计错误。激动之下，肾上腺素、大脑对血液的分流，都会促使你变得暴力、暴躁。

3. Our human design is flawed. Under excitement, the adrenaline, and the brain's redirection of blood flow, all these factors can provoke you to become violent and irritable.

4. 这本书一经问世便高居纽约时报、商业周刊，亚马逊畅销书排行榜首位！更获得了《高效能人士的七个习惯》作者史蒂芬柯维作序与大力

5. 如果你经常觉得自己明明占理，却总是说不过对方；或者觉得自己明明是好意，为何别人总是误解，那么就来阅读这本书吧！它会告诉你怎么将智商与情商结合起来，完成关键对话，成为沟通达人！

4. This book has soared to the top of the New York Times, BusinessWeek, and Amazon bestseller lists since its release! It has also been highly recommended with a foreword by Stephen R. Covey, the author of "The 7 Habits of Highly Effective People." 5. If you often feel that you are in the right but can't convince others; or if you feel that you have good intentions but are always misunderstood by others, then read this book! It will teach you how to combine intelligence and emotional intelligence to conduct critical conversations and become a master of communication!

6. 你一直在给自己讲故事，甚至有时候，你根本没有意识到。既然是讲故事，就往往有艺术的成分，这正是我们被故事所控制，而不是控制故事的典型表现。

6. You have been telling yourself stories all along, and sometimes, you're not even aware of it. Since it involves storytelling, there is often an artistic element to it, which is exactly the typical manifestation of being controlled by stories rather than controlling them.

7. 4成绩的获得不是结局，而恰恰意味着下一段努力的开始。只有那些始终渴望向着更高层次攀登，并且愿意脚踏实地为之付出的人，才能够最大限度释放自身的潜力。这段一往无前的历程，就是有滋有味的人生。

7.4 The achievement of the score is not the end, but rather the beginning of the next phase of effort. Only those who are always eager to climb to higher levels and are willing to work hard on a solid foundation can fully unleash their potential. This journey of unwavering progress is what makes life rich and fulfilling.

8. 66如果你不相信努力和时光，那么成果就会是第一个选择辜负你的。不要去否定你自己的过去，也不要用你的过去牵扯你现在的努力和对未来的展望。不是因为拥有希望你才去努力，而是去努力了，你才有可能看到希望的光芒。

8. 66 If you don't believe in hard work and time, then the outcome will be the first to disappoint you. Don't deny your past, nor let your past entangle your current efforts and your expectations for the future. It's not because you have hope that you work hard, but rather, it's when you work hard that you have the possibility of seeing the light of hope.

9. 73伟人所到达并持续着的高处，并不是一飞就到的，而是他们在同伴们都睡着的时候，一步步艰辛地向上攀爬的。

9. The heights reached and sustained by the 73 great men were not achieved in a single flight, but rather, they climbed step by step, through hardship, while their companions were sleeping.

10. [彩虹]未曾清贫难做人，不经打击永天真。成熟不过是善于隐藏，沧桑不过是无泪有伤。

10. [Rainbow] Never being poor makes it hard to be a person, and never experiencing a setback keeps one forever innocent. Maturity is merely the art of concealing, and experience is merely having tears and wounds without expressing them.

11. [彩虹]有些路不走心不甘，走了满身伤痕，人生无论怎么选都有遗憾，能做的就是随遇而安，顺其自然。

11. [Rainbow] There are some roads that one does not want to take without a heart's content, and once walked, they leave scars all over the body. In life, no matter how one chooses, there will always be regrets. The best one can do is to adapt to whatever comes one's way and go with the flow.

12. 当你被误解时，采取对比法，陈述你的意思是什么，以及不是什么。

12. When you are misunderstood, use the contrast method to state what your meaning is, and what it is not.

13. 首先，注意你的行为，看看自己是否陷入的某种形式的沉默或者暴力？

13. First, pay attention to your behavior and see if you are caught up in any form of silence or violence?

14. 71每个人都有潜在的能量，只是很容易被习惯所掩盖，被时间所迷离，被惰性所消磨。

14. 71 Everyone has potential energy, which is easily obscured by habits, blurred by time, and worn down by inertia.

15. 18性格写在脸上;人品刻在眼里;生活方式显现在身材;情绪起伏表露于声音;家教看站姿;审美看衣服;层次看鞋子。

15. A person's character is written on their face; their character is etched in their eyes; their lifestyle is revealed in their figure; their emotional fluctuations are shown in their voice; their upbringing is seen in their posture; their aesthetics are reflected in their clothing; and their level is observed in their shoes.

16. 6麻雀永远也飞不到青云之上，因为它只盯着地面的稻谷，雄鹰之所以能自由自在地在峰顶翱翔，因为它的眼里装满了山河天地。金钱物质确实是生活的必须，可是一个心中只装得下饭碗的人也不会有什么出息。人生格局看不见摸不着，却又能真正制约着一个人能走多长的路。

16. Sparrows can never soar to the heights of the clouds, for they are fixated on the rice grains on the ground. The eagle can freely soar on the peaks because its eyes are filled with the mountains and rivers, the heavens and the earth. Money and material goods are indeed necessary for life, but a person whose heart can only accommodate a bowl of rice will not have much of a future. The scope of life is intangible and invisible, yet it truly limits how far a person can go.

17. 43别为小小的委屈难过，人生在世，注定要受许多委屈。一个人越是成功，他所遭受的委屈也越多。要使自己的生命获得极值和炫彩，就不能太在乎委屈，不能让它们揪紧你的心灵、扰乱你的生活。你要学会一笑置之，超然待之，要学会转化势能。智者懂得隐忍，原谅周围的那些人，让我们在宽容中壮大。

17. Don't be upset by small grievances. In life, it's inevitable to endure many grievances. The more successful a person is, the more grievances they will suffer. To achieve the maximum and most vibrant value in one's life, one cannot be overly concerned about grievances; they should not grip your soul or disrupt your life. You need to learn to laugh them off, maintain an indifferent attitude towards them, and learn to transform potential energy. Wise people know how to endure, forgive those around them, and let us grow strong in tolerance.

18. [彩虹]能控制好自己情绪的人，比能拿下一座城池的将军更伟大。

18. [Rainbow] One who can control their own emotions is greater than a general who can conquer a city.

19. 11没有激流就称不上勇进，没有山峰则谈不上攀登。懦弱的人只会裹足不前，莽撞的人只能引为烧身，只有真正敢的人才能所向披靡。

19. Without rapids, it cannot be called daring progress, without peaks, there can be no talk of climbing. Cowards only hesitate, and rash people can only be a fire that consumes them, only those who truly dare can triumph over all obstacles.

20. 38别太在乎别人的评价，懂你的，不用解释，不懂你的，解释也没用。也不需要向别人解释，做自己想成为的自己!

20. 38 Don't care too much about others' opinions. Those who understand you don't need explanation, and those who don't understand you won't be convinced anyway. Also, there's no need to explain to others. Just be the person you want to be!

21. 65你勤奋充电、你努力工作，你保持身材、你对人微笑，这些都不是为了取悦他人，而是为了扮靓自己，照亮自己的心，告诉自己：我是一股独立向上的力量。

21. 65 You work hard to recharge, you strive to work diligently, you maintain your figure, you smile at others, not to please others, but to beautify yourself, illuminate your heart, and tell yourself: I am a force of independence and upward momentum.

22. 34凡成大事者都有超乎常人的意志力、忍耐力，也就是说，碰到艰难险阻或陷入困境，常人难以坚持下去而放弃或逃避时，有作为的人往往能够挺住，挺过去就是胜者。

22. 34 Those who achieve great things all possess an extraordinary willpower and perseverance. That is to say, when faced with difficulties, dangers, or being trapped in a predicament, when ordinary people find it hard to persist and often choose to give up or evade, the people with aspirations are usually able to hold on and make it through, and those who make it through are the winners.

23. 怀着正确的目的开始事关重大的讨论，而且不论发生什么事，都专注于对话的目的。

23. Begin significant discussions with the correct purpose, and focus on the purpose of the dialogue regardless of what happens.

24. 2优于别人，并不高贵，真正的高贵，应该是优于过去的自己;人生就是不断成长，继续走好自己的路，拿得起，放得下，走得好。

24. Being superior to others is not noble. True nobility should be about being better than the past version of yourself. Life is about continuous growth, persistently walking your own path, being able to hold on and let go, and walking well.

25. 49不是每个人都能成为，自己想要的样子，但每个人，都可以努力，成为自己想要的样子。相信自己，你能作茧自缚，就能破茧成蝶。

25. Not everyone can become the person they want to be, but everyone can strive to become the person they want to be. Believe in yourself, if you can spin a cocoon, you can also break out and become a butterfly.

26. 31人生，不要被安逸所控制，决定成功的，是奋斗。人生，不要被他人所控制，决定命运的，是自己。静悄悄的努力，活成自己想要的模样。

26. In life, do not let comfort control you; what determines success is struggle. In life, do not let others control you; what determines your destiny is yourself. Work quietly and become the person you want to be.

27. 当面对失败的谈话时，我们大多数人都会去责备其他人。我们常常这么想：如果其他人愿意改变的话，我们将会从此过着幸福快乐的日子了；如果其他人并没有把事情弄糟，我们就不必玩这种愚蠢的游戏了；使他们挑起了这些事，这是他们的错，不是我们的错。

27. When faced with a failed conversation, most of us tend to blame others. We often think: if only others were willing to change, we would live happily ever after; if only others hadn't messed things up, we wouldn't have to play this silly game; it's their fault for starting these things, not ours.

28. 27起床不是为了应付今天的时间;而是必须做到今天要比昨天活得更精彩!

28. Waking up at 27 is not to cope with the time of today; instead, it is essential to live more vibrantly today than yesterday!

29. 16人的一生，都在为自己的认知买单，认知高度决定幸福程度。

29. In the lives of 16 people, they are paying for their own cognition, and the level of cognition determines the degree of happiness.

30. 26只有你学会把自己已有的成绩都归零，才能腾出空间去接纳更多的新东西，如此才能使自己不断的超越自己。

30. 26 Only when you learn to reset all the achievements you have already made can you make space to accept more new things, and only in this way can you continuously surpass yourself.

31. 开创事业的另一个高峰。在组织中具有影响的人，是那些能够完成任务，同事能够建立良好人际关系的个人。

31. Another peak in career creation. The influential people in an organization are those who can accomplish tasks and establish good interpersonal relationships with colleagues.

32. [彩虹]谁不是一边默默崩溃，一边悄悄自愈？厉害的人，并非不落泪，而是含着泪继续奔跑。

32. [Rainbow] Who isn't silently crumbling while quietly healing? The formidable people are not those who don't shed tears, but those who run on with tears in their eyes.

33. 29生活不会向你许诺什么，尤其不会向你许诺成功。它只会给你挣扎、痛苦和煎熬的过程。所以要给自己一个梦想，之后朝着那个方向前进。如果没有梦想，生命也就毫无意义。

33. Life does not promise you anything, especially not success. It only gives you the process of struggle, pain, and suffering. So give yourself a dream, and then move forward in that direction. If there is no dream, life has no meaning.

34. 40舞台再大，自己不上台 ，永远是个观众;平台再好，自己不参与，永远是局外人;能力再大，自己不行动，只能看别人成功。只有参与、实干、拼搏的人才会收获!

34. No matter how big the stage is, if you don't step onto it, you'll always be a spectator; no matter how good the platform is, if you don't participate, you'll always be an outsider; no matter how great your abilities are, if you don't take action, you can only watch others succeed. Only those who participate, work hard, and strive will reap the rewards!

35. 52别轻易放弃梦想，别在最能吃苦的年纪选择了安逸;人的成长秘密，就是去不断淘汰自己，找到完美的路。

35. Don't easily give up on your dreams, don't choose comfort in the age when you can endure hardships the most; the secret to human growth is to constantly eliminate yourself and find the perfect path.

36. 48没什么好抱怨的，今天的每一步，都是在为之前的每一次选择买单，这也叫担当!无论你此刻是否迷茫，在阳光升起的时候，请相信，努力的人最终都有回报。

36. 48 is nothing to complain about. Every step you take today is paying for the choices you made in the past. This is what we call taking responsibility! Whether you are confused at this moment or not, please believe that those who strive will eventually be rewarded when the sun rises.

37. 68没有任何一个男人，可以游手好闲赢得女人的欣赏。更没有任何一个女人能够好吃懒做，得到一个男人的尊重。所以，还是埋头经营自己吧，别把时间浪费在不切实际上，没有委屈就没有成长。

37. No man can idle away his time and win a woman's appreciation. Nor can any woman expect a man's respect by being lazy and gluttonous. So, better focus on improving yourself and don't waste time on the unattainable. No sacrifice, no growth.

38. 12顺境时，多一份思索;逆境时，多一份勇气;成功时，多一份淡然;彷徨时，多一份信念。生活总是这样，你以为失去的，可能在来的路上;你以为拥有的，可能在去的途中。

38. In times of prosperity, add a dose of contemplation; in times of adversity, add a dose of courage; in times of success, add a dose of indifference; in times of hesitation, add a dose of faith. Life is always like this, what you think you have lost might be on its way to you; what you think you possess might be on its way out.

39. 3选择了安逸舒适，就不必羡慕别人的精彩;选择了惊涛骇浪，就无须向往岁月静好。不同的选择给予你不同的生活路径。没有孰对孰错，只要认定你内心真正想要的，并为之持续努力，每个人都会是自己的人生赢家!

39.3 Choosing comfort and ease means you don't have to envy others' brilliance; choosing stormy waves means you don't need to long for peaceful years. Different choices give you different life paths. There is no right or wrong, just as long as you are determined to pursue what is truly in your heart and work hard for it, everyone can be the winner of their own life!

40. [彩虹]如果你改变不了沙漠，又没本事离开沙漠，那你只能把自己变成仙人掌。

40. [Rainbow] If you can't change the desert and you're not capable of leaving it, then you'll just have to transform yourself into a cactus.

41. [彩虹]有情绪是本能，不被情绪牵制是本事。厉害的人早己戒掉了情绪，把自己调成静音模式。

41. [Rainbow] Having emotions is instinctive, not being controlled by emotions is a skill. Amazing people have already given up their emotions and have set themselves to silent mode.

42. 我们处在压力之下。大脑同时处理许多事情，导致处理问题简单、粗暴。

42. We are under pressure. The brain processes many things at the same time, leading to simple and brutal handling of problems.

43. 70相信梦想是价值的源泉，相信眼光决定未来的一切，相信成功的信念比成功本身更重要，相信人生有挫折没有失败，相信生命的质量来自决不妥协的信念。

43. 70 believes that dreams are the source of value, that vision determines everything in the future, that the belief in success is more important than success itself, that life has setbacks but no failures, and that the quality of life comes from an unwavering belief.

44. [彩虹]世上没有走不通的路，只有想不通的人。 无数的历练之后，慢慢懂得，花开必有花落， 月圆也必月缺。

44. [Rainbow] There are no roads that cannot be traversed in the world, only people who cannot think through. After countless experiences, one gradually understands that flowers will bloom and wither, and the moon will be full and then wane.

45. 改善你的人际关系。当你问一般人导致夫妻分手的原因是什么，他或她通常会说是因为意见不合。人们在关于理财、业务生活以及孩子的抚养问题上，总会有不同的想法，会产生争论。但是，争论不是导致分手的关键因素，而是你以什么方式来争论这些事情。

45. Improve your interpersonal relationships. When you ask most people what causes couples to split up, they usually say it's because of differing opinions. People always have different ideas about finances, business life, and child-rearing, which can lead to arguments. However, arguments are not the key factor leading to a breakup; it's how you argue about these issues.

46. 与前夫或前妻讨论有关监护权或探视权的问题。

46. Discuss issues related to custody or visitation rights with your former spouse or ex-wife.

47. 21我必须的在逆境中努力做到最好。我发现，如果我这样做的话，情况往往会迅速好转;相反，如果我试图逃避或者想把问题赶走，我会变得越来越焦虑，情况也会越来越糟。

47. 21 I must strive to do my best in adverse situations. I have found that if I do so, the situation often improves quickly; conversely, if I try to avoid or push the problem away, I become increasingly anxious, and the situation becomes worse.

48. [彩虹]生活中的变故太多，一辈子要经历的人情世故太多，所以情绪这个东西你戒不掉也避免不了。

48. [Rainbow] Life is full of changes, and there are too many human relationships and worldly affairs to experience in a lifetime, so this thing called emotions, you can't quit or avoid it.

49. 17别人再好，也是别人。自己再不堪，也是自己，独一无二的自己。只要努力去做最好的自己，一生足矣。为自己的人生负责，为自己的梦想买单。

49. No matter how good others are, they are still others. No matter how unworthy you may feel, you are still your unique self. As long as you strive to be the best version of yourself, that is enough for a lifetime. Take responsibility for your life and pay for your dreams.

50. 74与其担心未来，不如好好把握现在，因为未来是你自己的，只有你自己能给自己最大的安全感，无论我们处在人生的那一个阶段，都应努力好好经营自己。

50. Instead of worrying about the future, it's better to make the most of the present, because the future is in your own hands, and only you can give yourself the greatest sense of security. Regardless of which stage in life we are at, we should strive to take good care of ourselves.

51. 我们非常困惑。突然面临的问题，是不能一时间想出准确答案的，因此，表现较差。

51. We are very confused. The problems that suddenly confront us are not ones that we can come up with accurate answers to in a short time, so we perform poorly.

52. 78坚强做自己，因为你的软弱别人只会对你视而不见，你的眼泪说明不了什么，它代表了你的软弱，记住在这世上，没有人会同情一个弱者，也没有人会在乎你的眼泪，收起你的软弱和眼里，做一个内心强大勇敢的自我。

52. Be strong and true to yourself, because others will only ignore you when you are weak. Your tears do not say anything, they represent your weakness. Remember in this world, no one will sympathize with a weak person, and no one will care about your tears. Hide your weakness and the tears in your eyes, and be a strong and brave self within.

53. 19这个世界上并不是所有事物都是我们可以掌控的。失落时，想想流水，轻轻地告诉自己，一切都如这流水，都会过去的，自己所做的只是调整好心态，默默地等待。

53. 19 In this world, not everything is within our control. When feeling lost, think of flowing water, gently remind yourself that everything, like the flowing water, will pass. All you need to do is adjust your mindset and silently wait.

54. [彩虹] 永远不要和别人比生活，追求不同，各有活法。开心了就笑，累了就休息，日子图的就是安稳和踏实。

54. [Rainbow] Never compare your life with others, pursue what's different, and each has their own way of living. When you're happy, laugh; when you're tired, rest. The purpose of life is to seek stability and peace.

55. 23人的一生不长，今天的辛酸经历，就是明天最美好的回忆，今天的努力将成为明天更多的收获!错过的就让它永远的错过。要珍惜眼前的生活，活出自己的人生，为自己的人生加油!

55. Life is not long for 23 people, the bitter experiences of today will become the most beautiful memories of tomorrow, and today's efforts will become tomorrow's greater harvest! Let what is missed be forever missed. Cherish the life in front of you, live your own life, and加油 for your own life!

56. 如果我真的想要这样的结果，我应该怎么做呢？

56. What should I do if I really want such a result?

57. 5想干就干，要干就干的漂亮，即使没有人为你鼓掌，至少还能够勇敢的自我欣赏。当你为自己的坎坷人生不断鼓掌，加油、奋进时，必将迎来别人的掌声与喝彩。

57. Do what you want to do, and do it beautifully. Even if no one claps for you, at least you can bravely appreciate yourself. When you keep cheering for your bumpy life, encouraging yourself and striving forward, you will definitely attract others' applause and cheers.

58. 58在人生的道路上，从来没有全身而退，坐享其成，不劳而获一说。你不努力，就得出局。

58. On the path of life, there is never a way to fully withdraw, sit back, and enjoy the fruits of others' labor without any effort. If you do not strive, you will be eliminated.

59. [彩虹]没有谁能左右你的情绪，只有你自己不放过自己。谁心里没有故事，只是学会了控制。

59. [Rainbow] No one can control your mood but yourself. Who doesn't have stories in their heart, but just learned to control them.

60. 然后，分析你的故事，寻找导致你产生这样的情感的原因，

60. Then, analyze your story and look for the reasons that led to the emotions you're feeling.

61. 其次，想想你的感受，学会准确辨别隐藏在故事背后的情绪。

61. Secondly, think about your feelings and learn to accurately discern the emotions hidden behind the story.

62. 80没有舞台，没有观众，不要就此停止你的舞蹈，请记住，你不是为了舞台的华美而舞蹈的，也不是为了观众的掌声才存在的，他们都是外物，你要遵守的是你的心，你心中那份不朽的热爱，那份坚定不移的自我而舞动生命的美，你只要始终坚持下去，不抛弃，不放弃，总有一天你会看到心中的那份光亮!

62. Without a stage, without an audience, do not stop your dance. Remember, you dance not for the grandeur of the stage nor for the applause of the audience; they are external things. What you should adhere to is your heart, that unending passion within you, that unwavering self, and the beauty of life through movement. As long as you persevere, never give up, one day you will see the light within your heart!

63. 36再远的路，走着走着也就近了;再高的山，爬着爬着也就上去了;再难的事，做着做着也就顺了。每次重复的能量，不是相加，而是相乘，水滴石穿不是水的力量，而是重复和坚持的力量。成功之道，贵在坚持!

63. No matter how far the road is, as long as you keep walking, it will eventually seem closer; no matter how high the mountain is, as long as you keep climbing, you will eventually reach the top; no matter how difficult a task is, as long as you keep working at it, it will eventually become easier. The energy of each repetition is not additive but multiplicative; the power that carves through the stone is not the strength of water, but the power of repetition and persistence. The road to success lies in perseverance!