掌握情绪调控的三大策略，助您从容应对挑战。

Master the three strategies of emotional regulation to help you calmly face challenges.

1. 悲伤的时候，他就在奔跑中释放自己。跑过花园，跑过河流，跑过一望无际的田野，他发现曾弥漫在心底的忧伤也被拂面而过的风渐渐吹散。

1. When he's sad, he lets himself go in running. He runs through the gardens, through the rivers, and through the boundless fields, and he finds that the sadness that once filled his heart is gradually blown away by the breeze that brushes past him.

2. 控制情绪对我们重要性，还有一方面，它是我们身体健康重要组成部分。心是五脏六腑的君王，心是元神，主要是用来藏神和主血两方面，心可以生出元神，可以调控我们全身各项活动。

2. The importance of controlling our emotions extends to another aspect: it is an important component of our physical health. The heart is the ruler of the five internal organs and the six bowels. It is the origin of the vital spirit and primarily serves to store the spirit and control the blood. The heart can generate the vital spirit and regulate all the activities of our body.

3. 要使自己 的心思有所寄托，不要使自己处于精神空虚、心理空旷的状态。

3. In order to have a place for your thoughts to rest, do not allow yourself to be in a state of spiritual emptiness and psychological barrenness.

4. 但是，可以进行积极地转移，即设法使自己的思绪转移到更有意义的方面上，或者主动去帮助别人，或者找知心朋友谈心，或是找有益的书来阅读。

4. However, it is possible to engage in positive redirection, that is, to try to shift one's thoughts to more meaningful aspects, or to actively help others, or to have heart-to-heart talks with trusted friends, or to read beneficial books.

5. 这样可以帮助我们弄清自己所苦恼、忧愁、愤怒的事物，是否确实可恼、可忧、可怒，有时实际上并不是这样，那么不良情绪就会得到消解；

5. This can help us clarify whether the things that trouble, worry, or anger us are indeed something to be troubled, worried, or angry about. Sometimes, in reality, they are not, and then the negative emotions can be alleviated.

6. 比如，你在发怒时，可以用言词暗示自己不要发怒，发怒会把事情办坏的。陷入忧愁时，提醒自己忧愁没有用，于事无益，还是面对现实，想想办法吧。

6. For example, when you are angry, you can use words to remind yourself not to be angry, as anger can make things worse. When you are陷入忧愁, remind yourself that sorrow is useless and does no good, and face reality; think of a way to deal with it.

7. 所以我们身体的各个部分都在心的指挥下有条不紊的分工合作，维持我们的生命活动。如果我们心情好，整体来说各个器官就会彼此非常协调，身体也就没有什么大病。

7. Therefore, all parts of our bodies work together in an orderly manner under the command of the heart, maintaining our life activities. If we are in a good mood, in general, the various organs will coordinate with each other very well, and our body will not suffer from serious illnesses.

8. 这让他非常苦恼，一度萌生辞职的想法。这时，俞敏洪劝他多读书，或许书本拥有可以让他脱离苦海的智慧。

8. This caused him great distress, and he even considered resigning. At this time, Yu Minhong advised him to read more books, for perhaps the books contained wisdom that could help him escape from the sea of suffering.

9. 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。

9. For example, when you encounter distress, you can either set it aside or find the bright side, which will alleviate the distress.

10. 用“制怒”、“忍”、“冷静”等自我提醒、自我命令、自我暗示，也能调节自己的情绪。

10. Using self-reminders, self-orders, and self-suggestions such as "control your anger," "endure," and "remain calm" can also regulate one's own emotions.

11. 情境关注策略是用来控制情境的，它通过选择情境或在某种程度上改变情境来发挥作用。认知关注策略则是要求我们将注意指向情境中某些特定的方面或是改变我们看待情境的方式来促进某些情绪并/或消除其他情绪。

11. Contextual focus strategies are used to control the context, which work by selecting the context or, to some extent, changing the context. Cognitive focus strategies, on the other hand, require us to direct our attention towards certain specific aspects of the context or to change our perception of the context in order to promote certain emotions and/or eliminate other emotions.

12. 自我鼓励法。也就是用生活中的哲理或某些明智的思想来安慰自己，鼓励自己同痛苦和逆境进行斗争。

12. Self-encouragement method. This is to comfort and encourage oneself using the philosophy of life or certain wise thoughts, to fight against pain and adversity.

13. 笑声能使人卸去多余的压力，保护血管内壁，从而减轻心脏病发作的几率。当人哈哈大笑时，需要调动身体内超过400块肌肉，因而还能有效消耗热。心怀感激则能帮助我们减轻压力，缓解焦虑症等。

13. Laughter can help people relieve excessive pressure, protect the inner walls of blood vessels, and thereby reduce the chances of a heart attack. When people laugh heartily, they need to activate more than 400 muscles in their bodies, thus also effectively burning calories. Gratitude can also help us reduce stress and alleviate anxiety and other symptoms.

14. 有时候，不良情绪光靠自己独自调节还不够，还需借助于别人的疏导。

14. Sometimes, it is not enough for one to regulate their negative emotions alone; assistance from others in guiding and soothing them is also needed.

15. 后来，他猛然惊觉，自己窝囊颓废的样子，一定不是女儿愿意看到的。于是，他开始用跑步的方式，驱散内心的阴霾。

15. Later, he suddenly realized that his pitiful and despondent appearance must not be the one his daughter would like to see. So, he started running to dispel the gloom in his heart.

16. 他提出“攻心为上，攻城为下”的军事主张，希望孟获真心归顺，彻底解决南方的后顾之忧。

16. He proposed the military principle of "winning the hearts first, winning the cities second" and hoped that Manguo would sincerely submit, thereby completely resolving the southern concerns.

17. 调节情绪的重要性，在与人相处的过程中，我们内心的情绪是多样的，而负面情绪爆发的时候会让我们感觉到可怕，所以都需要克制住，下面就为大家分享调节情绪的重要性。

17. The importance of regulating emotions: During our interactions with others, our inner emotions are diverse, and when negative emotions erupt, they can be terrifying. Therefore, we all need to control them. Below, I will share the importance of regulating emotions.

18. 情绪如四季般自然地发生，一旦情绪产生波动时，个人会表现愉快、气愤、悲伤、焦虑或失望等各种不同的内在感受，假如负面情绪常出现而且持续不断，就会对个人产生负面的影响，如影响身心健康、人际关系或日常生活等。

18. Emotions occur naturally like the changing seasons. When emotions fluctuate, individuals may experience a variety of inner feelings such as happiness, anger, sadness, anxiety, or disappointment. If negative emotions occur frequently and continuously, they can have a negative impact on individuals, affecting their physical and mental health, interpersonal relationships, and daily life.

19. 生气时冷静，难过时运动，痛苦时读书。一定要及时排遣内心的糟糕情绪，始终以积极乐观的态度，以及清醒的头脑面对世界，我们才能行稳致远，安然无恙。

19. Remain calm when angry, exercise when sad, and read when in pain. It is essential to dispel the bad emotions within us in a timely manner. Always face the world with a positive and optimistic attitude, as well as a clear mind, so that we can proceed steadily and safely.

20. 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**。

20. When feeling down, playing games at the entertainment venue can help alleviate your worries and boredom. When feeling anxious, the best way is to watch some comedy.

21. 然而一次意外，女儿不幸离去，周国平备受打击，感觉整个生活天旋地转，灰暗无光。他常常一个人在屋里坐一整天，一边想着女儿美丽乖巧的样子，一边默默流泪。

21. However, an accident caused the untimely death of his daughter, which was a great blow to Zhou Guoping. He felt as if his whole world was spinning out of control and life was dark and devoid of light. He often sat alone in the room for a whole day, thinking about his daughter's beautiful and compliant appearance while silently shedding tears.

22. 有位作家曾说过：“阅读的最大理由是想摆脱平庸。早一天就多一份人生的精彩；迟一天就多一天平庸的困扰。”

22. A writer once said, "The greatest reason for reading is to escape mediocrity. The sooner, the more color and excitement in life; the later, the more days of the困扰 of mediocrity."

23. 笑，也是释放积聚能量，调整机体平衡的一种方式。

23. Laughter is also a way to release accumulated energy and adjust the body's balance.

24. 心理学研究认为，人的心理处于压抑的时候，应当允许有节制的发泄，把闷在心里的一些苦恼倾倒出来。

24. Psychological research suggests that when people are suppressed psychologically, they should be allowed to vent in a controlled manner, to pour out some of the distress that is bottled up inside.

25. 等等，在松弛平静、排除杂念、专心致志的情况下，进行这种自我暗示，对情绪的好转将大有益处。

25. Wait a moment. In a state of relaxation, calmness, free from distractions, and focused concentration, engaging in this self-hypnosis will be greatly beneficial for improving one's mood.

26. 凡是在不愉快的情绪产生时能很快将精力转移他处的人，不良情绪在他身上存留的时间就短。

26. Those who can quickly divert their energy elsewhere when unpleasant emotions arise will experience negative emotions for a shorter duration.

27. 一段时间后，周国平走出了丧女的阴影，重新启动自己的生活。

27. After a period of time, Zhou Guoping emerged from the shadow of losing his daughter and restarted his life.

28. 心理学认为情绪是我们人类整体应激反应，包含着生理，认知和行为三大组成部分。进化心理学认为情绪是我们祖先遗留给我们产物，是我们人类身上一种强大本能，一定程度意义情绪释放能帮助我们缓和内心紧张。

28. Psychology views emotions as our overall human stress response, encompassing three major components: physiological, cognitive, and behavioral. Evolutionary psychology believes that emotions are the legacy left to us by our ancestors, a powerful instinct within us humans. To some extent, the release of emotions can help us alleviate internal tension.

29. 比如当你发怒时，不如赶快跑到其它地方，或是用拳头锤击墙壁，或是找个体力活干一千，或是跑一圈。

29. For example, when you are angry, it's better to quickly go somewhere else, or punch the wall with your fists, or find some manual labor to do, or go for a run.

30. 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

30. Therefore, when it's time to cry, one should cry heartily; when troubled, seek the comfort of a close friend to confide in; when dissatisfied, let out a bit of抱怨; when angry, take out the frustration in an appropriate way; and when feeling low, sing cheerful songs.

31. 比如，你如果因为考试前把握不大，对能不能考好感到焦虑不安，你就要积极把精力转移 到加强学习上来，集中精力搞好复习，减轻自己的忧虑。

31. For example, if you are anxious and uneasy about whether you can perform well in the exam due to the uncertainty before the exam, you should actively redirect your energy to strengthening your studies, concentrate on reviewing the materials, and alleviate your worries.

32. 三国时，诸葛亮为了平定南方叛乱，出兵讨伐少数民族首领孟获。

32. During the Three Kingdoms period, Zhuge Liang dispatched troops to suppress the southern rebellion and to conquer the minority ethnic leader Manghe.

33. 每个人都有情绪，但人们大都对情绪缺乏必要的了解和关注。消极情绪若不适时疏导，轻则败坏情致，重则使人走向崩溃；而积极的情绪则会激发人们工作的热情和潜力——各种情绪不同程度地影响着员工的工作和生活。

33. Everyone has emotions, but most people lack the necessary understanding and attention towards them. Negatively charged emotions, if not properly channeled in a timely manner, can lead to the deterioration of one's mood, and in severe cases, drive a person towards collapse; on the other hand, positive emotions can stimulate people's enthusiasm and potential in their work – various emotions affect employees' work and lives to different extents.

34. 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。

34. Comfort yourself with certain philosophies or famous sayings, and encourage yourself to fight against pain and adversity. Self-entertainment will improve your mood.

35. 不管发生什么，都要能够管控情绪，以清明的智慧和理性去面对问题，才能化危为机，平稳着陆。

35. Regardless of what happens, one must be able to control one's emotions and face problems with clear wisdom and reason, only then can one turn adversity into opportunity and land smoothly.

36. 但是假如我们不加以控制情绪，任情绪泛滥的时候，情绪则具有强大破坏力，比如发泄情绪会让我们原本平息情绪增强，同时会破坏我们身体，也会影响人际关系，最终让我们得不偿失。

36. However, if we do not control our emotions and allow them to run wild, emotions can have a powerful destructive force. For instance, venting emotions can make our original calming emotions intensify, while also damaging our bodies and affecting our interpersonal relationships, ultimately resulting in a loss rather than a gain.

37. 谁知孟获虽然屡战屡败，但他绝不愿意投降诸葛亮，不断纠集各方势力和诸葛亮对抗，不仅给蜀国造成持续性伤亡，还让当地生灵涂炭，民生凋敝。

37. Who knew that although Meng Huo had been defeated time and time again in battle, he was absolutely unwilling to surrender to Zhuge Liang. He continuously rallied various factions to oppose Zhuge Liang, not only causing continuous casualties to Shu, but also bringing great suffering and hardship to the local people and a decline in their living standards.

38. 阅读是随身携带的避难所。当你痛苦的时候，就把注意力投入书本，在前辈们的用文字编织的王国里，既能得到心灵的慰藉，还可能找到解决问题的钥匙。

38. Reading is a portable sanctuary. When you are in pain, immerse your attention in books, and in the kingdom woven with words by our predecessors, you can find solace for your soul and may also discover the key to solving your problems.

39. 运动是最好的治愈。在身体有节奏的起伏中，在汗水淋漓的冲刷中，万般烦恼化入云烟，美好向你奔赴而来。

39. Exercise is the best cure. In the rhythmic rise and fall of the body, in the drenching wash of sweat, all烦恼 fade away like clouds, and beauty comes to you.

40. 但是一旦我们心情不好，那么各个器官工作就会彼此打架。如果我们不保护自己的心，整日思虑过多，暴饮暴食，起居无度，运动不当，一旦超过身体可承受的负荷，那么我们的心也会负担过重，导致身心失衡。

40. However, once we are in a bad mood, our organs will start to fight each other. If we do not protect our hearts, constantly overthink, overeat, live irregularly, and do not exercise properly, once we exceed the body's tolerance limit, our hearts will also become overburdened, leading to an imbalance between the body and mind.

41. 能够控制自己情绪的人，比拿下一座城池的将军更加伟大。

41. A person who can control their emotions is greater than a general who captures a city.

42. 这样就能把因盛怒激发出来的能量释放出来，从而使心情平静下来，或者在你过度痛苦时，不妨大哭一场。

42. This way, you can release the energy that was stirred up by your anger, which can help to calm your mood, or when you're overwhelmed with pain, it might be a good idea to have a good cry.

43. 董宇辉在做东方甄选初期，直播间的人寥寥无几，还有人拿他开涮，说他长得像兵马俑，不配来直播骗钱。

43. During the early days of Dongyuhui's work with Dongfang Zhenxuan, there were very few people in the live streaming room, and some even made fun of him, saying he looked like a Terracotta Warrior and was not worthy to be live streaming to swindle money.

44. 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。

44. Please shift your focus from the negative to the positive and meaningful aspects, and your mood will suddenly brighten up.

45. 因此，当青年人有了苦闷的时候，可以主动找亲人、朋友诉说内心的忧愁，以摆脱不良情绪的控制。

45. Therefore, when young people are troubled, they can actively seek out their relatives and friends to express their inner distress, in order to break free from the control of negative emotions.

46. 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。

46. Unfavorable emotions can be vented and released through appropriate channels. Inadequate release of negative emotions can easily affect mental and physical health.

47. 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。

47. The environment plays an important regulatory and restrictive role in emotions. When emotions are suppressed, going outside for a walk can act as a regulatory mechanism.

48. 生活中，有些人因为控制不住自己的情绪，让事情变得更加复杂和棘手，甚至回天无力。

48. In life, some people, due to their inability to control their emotions, make things more complicated and difficult, even to the point of being beyond redemption.