在这个瞬息万变的时代，情绪管理成为我们成长的必修课。让我们一起开启“个人成长新篇章”，探索如何把握情绪，成就更好的自己。

In this ever-changing era, emotional management has become a mandatory course for our growth. Let's embark on a new chapter of "personal growth" and explore how to master our emotions to become the better version of ourselves.

1. 管好自己的情绪，就能去除负能量，汲取正能量，行稳致远，越过越好。

1. Take control of your emotions, and you can eliminate negative energy, absorb positive energy, move steadily towards success, and keep improving.

2. 是由于遭受到不如意或不幸的事而内心感觉痛苦，不如意的消极情绪。如与亲友离别，或自己生活中遭遇挫折和变故等，均可导致这一情绪的发生。

2. It is the emotional pain felt due to encountering unfavorable or unfortunate events, a negative emotion of dissatisfaction. Such as parting from loved ones, or encountering setbacks and changes in one's own life, all of which can lead to the occurrence of this emotion.

3. 短暂性：情绪是一种短暂的心理体验，通常会随着时间的推移而改变。有时候，一个情绪会在很短的时间内消失，然后被另一个情绪所取代。

3. Temporality: Emotions are a temporary psychological experience that usually changes over time. Sometimes, an emotion may fade away in a short period and be replaced by another emotion.

4. 他放下所有的幻想和执着，垦荒种地，自给自足，自娱自乐，把清贫困窘的生活，经营得活色生香，悠然惬意。

4. He let go of all his illusions and attachments, turned to farming, became self-sufficient, entertained himself, and made his poor and humble life vibrant and enjoyable, living in leisure and comfort.

5. 控制脾气，不对家人发火，是一个人最起码的善良。

5. Controlling one's temper and not losing one's cool with family members is the very least a person can do in terms of kindness.

6. 4离开让你发怒的情境可以暂时离开那个让你发怒的环境和人，或者独处，或者去做另外一件不相干的事，也可以去喝杯咖啡或听听音乐。

茶 6. 4 Leave the situation that makes you angry: You can temporarily leave the environment and people that make you angry, or spend some time alone, or do something unrelated, or even go for a cup of coffee or listen to some music.

7. 产生情绪是人的本能，而能控制情绪却是本事。

7. The generation of emotions is an instinct of humans, but being able to control emotions is a skill.

8. 拿破仑说，一个能控制情绪的人，比拿下一座城池的将军更伟大。

8. Napoleon said, "A person who can control his emotions is greater than a general who captures a city."

9. 3平静比发怒更值得珍惜，如果你认为平静的心情比发怒的情绪更为宝贵，就不会希望让怒气代替平静的心情，甚至占据我们的生活。可能你对别人发火是有理由的，但应该知道，对他们发火会有代价，就是让你失去平静的心情。

9.3. Calmness is more precious than anger; if you consider a calm state of mind to be more valuable than the emotions of anger, you would not wish to let anger take the place of calmness, even to dominate our lives. Perhaps you have reasons to be angry with others, but you should know that expressing anger towards them comes with a cost, which is the loss of your calm state of mind.

10. 杨绛先生说：

10. Mr. Yang Jiang said:

11. 3原来的想法并非不能放弃遇到难遂人愿的情况，我们应有放弃原来想法的思想准备，转而去追求新的目标。当然，这不等于“见异思迁”。比如你去剧场听音乐会，你原先以为自己喜爱的歌唱家会参加演出，不料他因病不能演出，你当时会感到失望。如果你这时将期望的目光投向其他歌唱家，并尝试去欣赏他们的表演，你就会抛弃失望情绪，逐渐沉浸在艺术美的境地中，内心充满着欢悦。

11. 3 It is not impossible to give up the original ideas when faced with situations that do not meet one's wishes. We should be mentally prepared to abandon our original ideas and turn to pursue new goals. Of course, this does not mean "change one's mind easily." For example, if you go to the theater to listen to a concert, you may have initially thought that your favorite singer would be performing. However, to your surprise, he is unable to perform due to illness, and you would feel disappointed at that moment. If you then shift your expectations to other singers and try to appreciate their performances, you will discard the feeling of disappointment and gradually immerse yourself in the realm of artistic beauty, filled with joy in your heart.

12. 情绪管理能够改善我们的人际关系：人际关系是我们日常生活中非常重要的一部分，如果我们不能有效地管理自己的情绪，那么可能会导致人际关系的紧张和破裂。而良好的情绪管理能够帮助我们更好地理解和尊重他人，建立良好的人际关系。

12. Emotional management can improve our interpersonal relationships: Interpersonal relationships are an important part of our daily lives. If we cannot effectively manage our own emotions, it may lead to tension and breakdown in our interpersonal relationships. Good emotional management can help us better understand and respect others, thus establishing healthy interpersonal relationships.

13. 我们或许无法改变命运。但可以改变对待命运的态度。积极乐观地看待生命中发生的一切。

13. We may not be able to change fate, but we can change our attitude towards it. View everything that happens in life with positivity and optimism.

14. 1不要做让自己感觉更空虚的事长时间的上网。看电视会让空虚，无聊感更加明显，所以，要有意控制自己不采取这些消遣方式。

14. 1 Do not engage in activities that make you feel more empty, such as excessive internet use. Watching TV can make feelings of emptiness and boredom more pronounced, so it is important to consciously control yourself and avoid these forms of entertainment.

15. 管理好自己的情绪，修炼一个好心态，不管遇到什么人，什么事，总能心平气和，不惊不扰，积极看待，淡定从容，才是一个人应有的气度和格局。

15. Manage one's emotions well, cultivate a good mindset, and no matter who you meet or what happens, you can always maintain a composed and undisturbed demeanor, look at things positively, be composed and calm, which is the temperament and breadth that a person should possess.

16. “人这一辈子，一定要照顾好自己，除了健康，什么都不是你的。少生气，少计较，多开心，输了健康，赢了世界又如何。心情要好，人要美，开心就笑，累了就睡觉，没心没肺，快乐才会翻倍。既然上了生活的贼船，那就做个快乐的海盗。不经历点烂事，那算什么人生，但凡要不了你命，人生随时可以重启，做个自带阳光、乐观、快乐的人。”

16. "In a lifetime, one must always take care of oneself. Apart from health, nothing else is truly yours. Less anger, less计较, more joy. If you lose your health, winning the world means nothing. Keep a good mood, look beautiful, laugh when happy, sleep when tired, be carefree, and happiness will double. Since you've boarded the ship of life, why not be a happy pirate. If you haven't experienced some bad things, what kind of life is it? As long as it doesn't cost you your life, you can restart your life at any time. Be a person who brings sunshine, optimism, and happiness."

17. 6改变对生活的看法，面对空虚，还要培养对生活的热情。我们常说，生活是美好的，就看你以怎样的态度去对待它。一样的蓝天白云，一样的高山大海，只要你愿意，就可以从中感受到大自然的美丽。

17. 6 Change your perspective on life, face the emptiness, and cultivate passion for life. We often say that life is beautiful, it all depends on the attitude you have towards it. The same blue sky and white clouds, the same high mountains and great seas, as long as you are willing, you can feel the beauty of nature from them.

18. 4善待自己生活还要像平常一样保持规律性。保持自己身体的健康，合理的锻炼、饮食和休息，一样都不能少。还可做一些让自己开心的事，比如买件新衣服给自己，找时间去旅游一下，去吃些平时不舍得吃的东西，改变一下自己的发型，让自己焕然一新等。

18. 4 Treat yourself well and still maintain a regular routine in your life. Keep your body healthy by engaging in reasonable exercise, eating properly, and getting enough rest. Don't forget to do things that make you happy, such as buying a new outfit for yourself, finding time to travel, indulging in some foods you usually can't afford, changing your hairstyle to look refreshed, and so on.

19. 忧虑、紧张都是一种对即将发生的事件的焦虑，害怕会有不好结果出现的一种心理状态。经常感到忧虑、担心的人，大多比较追求完美，不能忍受失败以及未来不确定的事件。

19. Anxiety and tension are both psychological states of worry about impending events, fearing that bad outcomes may occur. People who often feel anxious and worried tend to be very perfectionistic, unable to tolerate failure and the uncertainty of future events.

20. 学会管理自己的情绪的重要性：情绪管理能够帮助我们保持身心健康、情绪管理能够提高我们的工作效率、情绪管理能够改善我们的人际关系。

20. The importance of learning to manage one's emotions: emotional management can help us maintain physical and mental health, emotional management can improve our work efficiency, and emotional management can enhance our interpersonal relationships.

21. 3踏踏实实做点事，踏踏实实地去做自己有能力并且喜欢做的事，不断体验到成功的喜悦，你会越来越自信，从而逐渐远离自卑。

21. Do something solidly and sincerely, do what you are capable of and enjoy doing, and continuously experience the joy of success. You will become more and more confident, thereby gradually moving away from self-doubt.

22. 2思想上要做改变人生不一定非要辉煌才算过得充实。平平凡凡，实实在在地做些事，也照样过得快乐。

22. 2 In terms of thought, it is not necessary to strive for greatness to lead a fulfilling life. Even in plain and honest actions, one can still live a happy life.

23. 3不要过多联想伤心的时候要想想到底什么事情令自己伤心，不要总是因为此时的不快就联想到过去的种种不易，这样的话，情绪就很难控制了。要知道问题总会有解决的方法，相信自己有解决问题的能力。而且任何事物都有两面性，让我们伤心、悲痛的事同时也会促进我们心灵的成长。

23. 3 Do not over-associate sadness. When you feel sad, think about what specific things are causing you to feel that way, and do not always associate the current unhappiness with the various difficulties from the past. This way, it will be hard to control your emotions. You should know that there is always a solution to problems, and believe in your ability to solve them. Moreover, everything has two sides; the things that make us sad and grieve also promote the growth of our souls.

24. 情绪低落、郁闷是一种最常见的消极情绪，大多源于工作、学习压力，或生活中遭遇了挫折。人们在情绪低落时，常常会感到无精打采、压抑苦闷等，对周围事物兴趣减低，工作、学习效率明显下降，严重者还会影响日常的生活和人际关系。

24. Feeling down and depressed is a common negative emotion, mostly originating from work or study stress, or setbacks encountered in life. When people are in a low mood, they often feel listless, oppressed, and melancholic, with a decreased interest in surrounding things and a significant drop in work and study efficiency. In severe cases, it can even affect daily life and interpersonal relationships.

25. 4再当一次学生，就把自己当成一个小学生，学一门外语，参加美术学习，等等。总之，可以做一些自己感兴趣的事情，在此过程中又能接触很多人。这一建议对老年人尤其适用。

25.4 Try being a student again. Treat yourself like a primary school student, learn a foreign language, participate in art classes, etc. In summary, you can do things that interest you while also getting to meet many people. This suggestion is particularly applicable to the elderly.

26. 懊悔、自责就是指事情过后遗憾自己做错了事或说错了话，心里自恨不该这样的一种消极情绪。经常自责懊悔的人是相当痛苦的，它意味着时常要和自己做斗争，不断地自我批驳。当他处于这种内心冲突中时，除了要耗费很多精力去想，更会因为害怕再犯错而缩手缩脚不敢去行动。严重的还会引起自卑、自贬的情绪。

26. Regret and self-reproach refer to the feeling of regret for having done something wrong or said something inappropriate after the fact, and a negative emotion of self-reproach for not having acted differently. People who often engage in self-reproach and regret are quite painful, as it means they have to constantly struggle with themselves and engage in self-criticism. When they are in this state of internal conflict, they not only have to spend a lot of energy thinking but also tend to be hesitant and cautious in their actions out of fear of making more mistakes. In severe cases, it can even lead to feelings of inferiority and self-deprecation.

27. 空虚是指百无聊赖，闲散寂寞的消极心态，是不思追求、无所事事或不愿事事造成的。可以说，是失却了人生的奋斗目标，感到生活无聊、心灵空乏虚无等。空虚通常发生在这样两种情景之中：一种是物质条件优越，无需为生活烦恼和忙碌，习惯并满足于享受，看不到也不愿看到人生的真实意义，没有也不想有积极的生活目的。另一种是心比天高，对人们通常向往的目标不屑追求，而自己向往的目标又无法达到而难以追求，结果是无所追求，心灵虚无空荡，精神无从着落。

27. Emptiness refers to a negative state of mind characterized by boredom, idleness, and loneliness, which is caused by not pursuing ambitions, being inactive, or reluctance to engage in activities. It can be said that it is a loss of life goals, feeling life is boring, and the soul is empty and devoid of meaning. Emptiness usually occurs in two situations: one is where there are favorable material conditions, no need to worry or be busy about life, accustomed to and satisfied with enjoyment, unable or unwilling to see the true meaning of life, and without or not having any positive life goals. The other is where the heart is set high, disdainful of the usual goals people aspire to, yet the desired goals are unattainable and difficult to pursue, resulting in no pursuit, an empty and desolate soul, and a spirit without a place to rest.

28. 一个初中生因为在宿舍玩手机，老师发现后，请家长到学校配合教育。家长见到孩子，怒火中烧，不由分说，当众掌掴自己的孩子，并恶语相向。

28. A middle school student was caught playing with their phone in the dormitory. After the teacher found out, they asked the parents to come to the school to cooperate in the education. Upon seeing their child, the parents were incensed and, without hesitation, publicly slapped their own child in the face and uttered foul words.

29. “只要自己蓬勃地生活着，那么你生命的意义，就会闪烁出光芒。

29. "As long as you live vibrantly, the meaning of your life will shine brightly."

30. 苏轼本是风华绝代的才子，峨冠博带的士大夫，前途无量的朝廷新贵，因为猝不及防的乌台诗案，让他一夜之间失去所有，成为一个流放千里的戴罪之臣。

30. Su Shi was originally a genius of extraordinary talents, a scholar-gentleman with a grand hat and sash, a rising star in the imperial court with boundless prospects. However, due to the unforeseen Wutai Poetry Incident, he lost everything in one night and became a convict exiled thousands of miles away.

31. 4从失望的事中取得收获令人失望的事也可以成为一次有积极作用的经历，因为它用事实给我们上了一课，使我们清醒过来，正视生活的现实。它提醒我们重新考察自己的愿望，以便使之更加切合实际。事实上，如果回忆过去曾令自己失望的事情，并用现在的观点来重新估量当时的损失，大多数人都会感到自己已经摆脱了过去的失意，而且又有了值得欣慰的收获。

31. 4 Gaining from Disappointments Disappointments can also become a positive experience, as they serve as a lesson in reality, waking us up to face the truth of life. They remind us to re-evaluate our desires so that they are more practical. In fact, if we recall past events that have disappointed us and re-evaluate the losses from our current perspective, most people would feel that they have moved beyond their past regrets and have gained something that is truly rewarding.

32. 4找点切实的事情去做不要考虑得太多。“太长远”，想一想，自己今天能切实做点什么事情比如，可做一些简单的家务，阅览一些有益的书籍，外出散散步，做些户外的体育运动：还可到郊外走走、或是去闹市逛逛。这些“小事”可让自己的生活充实起来。

32. 4 Find something practical to do without overthinking. Think about it, what can you realistically do today, for example, you can do some simple household chores, read some beneficial books, go for a walk outside, engage in outdoor sports: you can also take a trip to the countryside or go for a stroll in the bustling city. These "small things" can enrich your life.

33. 情绪管理能够帮助我们保持身心健康：当我们处于消极情绪中时，比如愤怒、悲伤或者焦虑，我们的身体和大脑都会受到影响。而良好的情绪管理能够帮助我们保持身心的平衡，提高生活质量。

33. Emotional management can help us maintain physical and mental health: when we are in negative emotions, such as anger, sadness, or anxiety, both our bodies and minds are affected. Good emotional management can help us maintain a balance between our physical and mental well-being, and improve the quality of life.

34. 1弄清忧虑对象首先要知道你忧虑的是什么，你的担心是否可以使结果有所不同。还有，这个忧虑值不值得你去担心。每天用30分钟时间，写下你所担心的事由，一项项地写下来，然后放在一边，去做其他的事情。

34. 1 To understand the object of your worry, first, you need to know what you are worrying about. Ask yourself if your concerns can make a difference in the outcome. Moreover, is it worth worrying about? Spend 30 minutes each day writing down the things you are worried about, listing them one by one, and then put them aside, and do other things.

35. 3享受大自然生活中有许多活动是充满了乐趣的。只要你能够充分领略它们的美妙之处，就会消除孤独。但如遇到挫折，心绪不好，又不愿向别人倾诉而感到孤独时，到江边或空旷的田野，让大自然的清风尽情地吹拂，心情就会逐渐开朗起来。

35.3 Enjoying the life of nature, there are many activities that are full of fun. As long as you can fully appreciate their wonders, loneliness will be eliminated. But if you encounter setbacks, have a bad mood, and feel lonely because you don't want to confide in others, go to the riverside or an open field, let the fresh breeze of nature caress you, and your mood will gradually become cheerful.

36. 看过这样一则新闻。

36. Seen such a piece of news.

37. 情绪管理能够提高我们的工作效率：在工作中，我们可能会遇到各种挑战和困难，如果我们不能有效地管理自己的情绪，那么可能会导致工作效果下降，甚至影响团队的合作。相反，如果我们能够有效地管理自己的情绪，那么可以更好地应对工作中的压力和挑战，提高工作效率。

37. Emotional management can enhance our work efficiency: In the workplace, we may encounter various challenges and difficulties. If we are unable to manage our emotions effectively, it may lead to a decrease in work performance, even affecting the collaboration within the team. Conversely, if we can manage our emotions effectively, we can better cope with the pressures and challenges at work, thus improving our work efficiency.

38. 1接受现实现实生活中没有人能够事事如意，对于某种不能改变的事实，试着慢慢地去接受它，改变一下自己看待问题的角度和心态，也许心情就会好一些。

38. 1 Accept the reality that no one can be pleased with everything in the real world. For certain facts that cannot be changed, try to gradually accept them. Change your perspective and attitude towards problems, and perhaps your mood will improve.

39. 孤独产生的原因多而复杂，比如事业上的挫折，缺乏与异性的交往，失≤去父母的挚爱，夫妻感情不和，周围没有朋友等。孤独的产生，也与人的性格有关。社会文明程度增加了人与人之间的心理距离。初到一个全新的、陌生的环境，过低或过高的自我评价均会引起孤独的感觉。其实，很多情况下，f孤独说明你希望和人交往、沟通。

39. The causes of loneliness are numerous and complex, such as setbacks in one's career, a lack of interaction with the opposite sex, losing the deep love of one's parents, disharmony in spousal relationships, having no friends around, etc. The occurrence of loneliness is also related to a person's character. The increase in the level of social civilization has expanded the psychological distance between people. When a person is in a completely new and unfamiliar environment, either low or high self-evaluation can lead to feelings of loneliness. In fact, in many cases, loneliness indicates a desire to interact and communicate with others.

40. 4多接触乐观向上的人和事尝试和乐观积极的人去交往，学习他们看待事物的态度和方式。看两本内容乐观积极的书籍，或者去看部喜剧片，感受一下快乐的气氛。也可以给自己买个小礼物，鼓励一下自己。

40. 4. Spend more time with optimistic and positive people and things. Try to associate with optimistic and positive individuals and learn from their attitudes and ways of looking at things. Read two books with optimistic and positive content, or watch a comedy film to experience the cheerful atmosphere. You can also buy yourself a small gift to encourage yourself.

41. 2调整自己的期望，期望越高，失望越是沉重。我们应该追求同自己的能力相当的目标。有时候，目标虽然同自己的能力大小相符合，但由于客观条件的限制，也会失败，导致失望情绪，这时更应注意调整内心的期待值，使之与现实相符，这样有助于减少失望情绪。

41. 2 Adjust our own expectations; the higher the expectations, the heavier the disappointment. We should strive for goals that are in line with our abilities. Sometimes, even if the goals are in line with our abilities, failure may occur due to objective constraints, leading to feelings of disappointment. In such cases, it is more important to adjust our inner expectations to match reality, which can help reduce feelings of disappointment.

42. 4学会微笑，微笑不但能治愈自己的不良情绪，还能马上化解别人的敌对情绪。如果你真诚地向一个人展颜微笑，他就会对你产生好感，这种好感足以使你充满自信和快乐。

42. Learn to smile, for a smile not only cures one's own negative emotions but can also immediately defuse others' hostile feelings. If you sincerely smile at someone, it will create a favorable impression on them, and this impression is enough to fill you with confidence and joy.