当你生气的时候，你如何控制自己，使自己平静下来（二）
How do you control yourself and calm down when you become angry?
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网友：愤怒会很自然地降临到任何人身上，这取决于当时的情况，但通过冥想有助于控制愤怒。说到我:嗯，水让我平静下来。呼吸练习。除此之外，我的意识会选择一些不应该被使用的词—你只会在之后感到内疚......
正文翻译
How do you control yourself and calm down when you become angry?
当你生气的时候，你如何控制自己，使自己平静下来?
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Anger comes very naturally to anyone depending on the situation but then working on it by meditating can help to control.
When it comes to me,
-Well, water calms me down.
-Breathing exercise.
-Apart from that my concious mind which chooses some words which shouldn't be used because you only feel guilty later.
Stay Mindful, Choose you actions and reactions wisely ! ?
愤怒会很自然地降临到任何人身上，这取决于当时的情况，但通过冥想有助于控制愤怒。
说到我:
嗯，水让我平静下来。
呼吸练习。
除此之外，我的意识会选择一些不应该被使用的词—你只会在之后感到内疚。
保持警惕，明智地选择行动和反应？
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处
Yesterday, I went out with my friend for a movie.
She was 20 minutes late to the movie and I was growing impatient as we missed the beginning.
She thought I was angry. She suggested I take deep breaths till she comes. It made me more impatient. :-P
So, I believe this advice doesn't works.
When she reached, she apologized for it. I became the happy. I guess a sorry works.
昨天，我和朋友出去看电影。
看电影她迟到了20分钟导致我们错过了开头，我开始不耐烦了。
她以为我生气了。她建议我深呼吸直到她来，这让我更不耐烦了。
所以，我认为这个建议行不通。
当她到达时，她为此道歉。我就高兴起来，我想道歉是有效的。
曼迪·维森，为了快乐和内心自由
1- No one can totally avoid anger, but sometimes many of us get angry over nonsensical and trivial things that disturb our inner peace and generate needless animosity with others. If you are seeking to avoid this, then it is important that you learn to gain control over your emotions well ahead of time so angry responses are only reserved to when it is absolutely necessary. This requires self-awareness and being mentally prepared always.
Learning to cultivate a peaceful heart and mind- that is not easily disturbed- will help you immensely.
“Let your heart be a sea of love and your mind a river of detachment”.
This inner state is pivotal for when anger must arise.
If you can learn to manage your inner state at all times, you will never feel lack of control when triggered. You have your inner peace directing your feelings to remaining calm always, and this I’m sure will serve you well in all areas of life.
2- A general anger management tip for when you are caught off guard with your response, is to bring awareness to your breath. This sounds simple, but is incredibly powerful if you can get into the habit of applying it. Why? Because it suddenly detaches you from all that is going on “out there” and brings you back to your True Self. The breath grounds you into what is real and true, rather than the illusion you get entangled in while angry. In an instant, your perspective and hence your reaction, can shift.
有许多愤怒管理技巧以不同的方式吸引不同的人。我有两个要点要分享，只希望它们能有所帮助。
没有人能完全避免愤怒，但有时我们中的许多人会因为一些无稽之谈和琐碎的事情而生气，这些琐碎的事情扰乱了我们内心的平静，并对他人产生不必要的敌意。如果你想避免这种情况，那么重要的是你要提前学会控制自己的情绪，这样愤怒的反应只会在绝对必要的时候才会出现。这需要自我意识和时刻做好心理准备。
学会培养一颗平静的心，一颗不易被打扰的心，将对你有极大的帮助。
“让你的心成为爱的海洋，让你的思想成为超然的河流”。
这种内在状态对于何时必须产生愤怒至关重要。
如果你能学会随时管理自己的内心状态，你将永远不会在被触发时感到缺乏控制你内心的平静，引导你始终保持平静，我相信这将在生活的各个领域为你服务。
当你的反应让你措手不及时，一般的愤怒管理技巧是让你有意识的呼吸。这听起来很简单，但如果你能养成应用它的习惯，它的功能会非常强大。为什么？因为它突然将你从“外面”发生的一切中分离出来，并将你带回真实的自我。呼吸让你进入真实的世界，而不是愤怒时陷入的幻觉。在一瞬间，你的观点和你的反应会发生改变。
What is anger?
Anger is an emotion that can have a different intensity depending on the current state of mind of the person who becomes furious and what has caused that person to become furious. Extreme cases of anger are actually always harmful.
Tips to control your anger:-
Count to ten
Ninety-five percent of our behavior is unconscious. You mainly live on impulsive responses. This includes incentives for anger. If you allow yourself to be guided too much by these thoughtless impulses, then you may be doing things that you regret a few minutes later. Real wise people first take a number of conscious breaths, after they experience a wave of irritation come. This gives them time to get their thoughts back on track and then to respond.
什么是愤怒？
愤怒是一种情绪，它的强度可能会有所不同，这取决于愤怒者当前的心理状态以及是什么原因导致了愤怒，极端的愤怒通常是有害的。
控制愤怒的小贴士：
从一数到十
我们95%的行为是无意识的。你主要靠冲动的反应生活。这包括愤怒的诱因。如果你让自己太多地被这些粗心的冲动所引导，那么你可能会在几分钟后做一些后悔的事情。真正聪明的人在经历一波刺激之后，首先会有意识地呼吸几次。这让他们有时间让自己的想法回到正轨，然后做出反应。
Relaxation therapies or methods of relaxation can actually do wonders for reducing stress and anger
How can you relax? By meditating, for example through yoga . Close your eyes, breathe deeply in and out through your nose and try not to think about anything at all.
Purifying activities
Physical exercise can help release anger naturally. But beware, not all forms of sport are helpful. Do not worry if you are not really athletic, there is always a form of movement that can help you release tension and at the same time it is also pleasant to do.
Maybe a bike ride or a walk yourself can help you to prevent outbursts of anger.
Find out the cause of the problem
A good way to release an excess of anger is by not avoiding it , but by learning to deal with it. This means that you try to look deep down at the cause of your anger or reaction.
You may not have realized until now what is really bothering you and, now that you've found out, can help you talk about it, whether it's with a psychologist or the person who makes you so angry. Try to concentrate and remember that there is a solution for everything.
放松
放松疗法或放松的方法在减少压力和愤怒有奇效。
你如何能放松？通过冥想、通过瑜伽。闭上眼睛，用鼻子深呼吸，尽量不去想任何事情。
净化活动
体育锻炼有助于自然地释放愤怒。但要注意，并非所有形式的运动都有帮助。如果你不是真正的运动员，也不要担心，总有一种运动形式可以帮助你释放紧张情绪，同时也让你变愉快。
也许自己骑自行车或散步可以帮助你防止爆发愤怒。
找出问题的原因
释放过度愤怒的一个好方法不是避免它，而是学会处理它。这意味着你要试着深入了解导致你愤怒或反应的原因。
你可能直到现在才意识到真正困扰你的是什么，现在你发现了，可以帮助你谈论它，无论是与心理学家还是让你如此愤怒的人。试着集中精力，记住每件事都有解决办法。
When anger gets the power over us, we are no longer able to think clearly.However, this is a problem for which there is a solution, just like everything else.First try to avoid the two words 'never' and 'always' . With these words you only justify your anger and you don't look for solutions to what's going on.
When you are irritated, then it is your own frustration. Of course it is nice to blame someone else for your anger. But in the long run you won't get along with it. That person is probably not going to change. After all, you know all too well how difficult it is to break certain behavioral patterns. As much as you would like that. If you are very honest, you will find that the other reminds you of your own inability to set your limits in time. Take your own responsibility and stop expecting the other to go. To adjust. Then you immediately have fewer disappointments.
试着理性地看待形势
当愤怒控制了我们，我们就不再能够清晰地思考。然而，就像其他问题一样，这是一个有解决办法的问题。首先，尽量避免使用“从不”和“总是”这两个词。用这些词，你只会为你的愤怒辩护，而不会为正在发生的事情寻找解决方案。
不要向别人发泄愤怒
当你感到恼怒时，那就是你自己受挫。当然，把你的愤怒归咎于别人是件好事。但从长远来看，你无法面对愤怒。那个人也可能不会改变。毕竟，你非常清楚打破某些行为模式有多么困难。尽管你很想这样。如果你非常诚实，你会发现对方在提醒你自己是没有能力设定时间限制的。承担你自己的责任，不要指望别人。进行调整，那么你马上觉得不再那么失望。
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处
菲利普·迈克尔·姆帕拉布尔，住在乌干达坎帕拉
Take a nap: You'll wake up in a much better mood.
Watch a comedy or sitcom: Laughing and smiling has it's way of easing stress.
Go to the gym: You'll come back stress free.
Cook your favorite meal, wear your favorite dress, sit on the dining table and enjoy the beauty and fun of your own company.
散步：不要开车，只是漫无目的地慢慢走。你会发现自己很平静。
小睡一下：醒来时你的心情会好得多。
看喜剧或情景喜剧：笑是缓解压力的一种方式。
去健身房：你回来的时候就没有压力了。
做你最喜欢的饭菜，穿上你最喜欢的衣服，坐在餐桌上，欣赏自己的美丽和享受乐趣。
I had a CD that i received from an Americana-Folk rock band in Arizona. I discovered that when I played it when my anger was through the roof, that I calmed down immediately when their songs started playing. Other music seemed to aggravate the situations.
I have to buy another one, as someone that i know was angry at me, when he borrowed my car and he tossed the CD out of the window.
我有一张来自亚利桑那州一个美国民间摇滚乐队的CD。我发现，当我愤怒到极点时，只要他们的歌开始播放时，我立刻平静下来。而其他音乐似乎会使情况恶化。
我必须再买一张，因为我认识的人对我很生气，他借了我的车，把CD扔出了窗外。
Robin，印度公共事业部门中层管理人员（2012年至今）
当事情没有按我们想要的方式发展时，愤怒就会到来。在某些情况下，愤怒会持续很短时间，而在某些情况下，它会持续很长时间。然而，愤怒会随着时间的流逝而消失，无论是好时光还是坏时光。当你意识到这一点的时候，你的内心就会平静下来，希望糟糕的时光迟早会过去。此外,毅力很重要。给自己一些时间离开，你感觉会更好。
Anger starts in your brain. There is a small region in your brain which scientists call the amygdala. This compartment of the brain processes information related to your emotions. ... When you get angry, your brain orders the release of neurotransmitters called catecholamines.
Some tips are here
Take a timeout
Timeouts aren't just for kids. Give yourself short breaks during times of the day that tend to be stressful. A few moments of quiet time might help you feel better prepared to handle what's ahead without getting irritated or angry.
Identify possible solutions
Instead of focusing on what made you mad, work on resolving the issue at hand. Does your child's messy room drive you crazy? Close the door. Is your partner late for dinner every night? Schedule meals later in the evening — or agree to eat on your own a few times a week. Remind yourself that anger won't fix anything and might only make it worse.
愤怒始于你的大脑。大脑中有一个小区域，科学家称之为杏仁核。大脑的这个区域处理与你的情绪有关的信息。当你生气时，你的大脑命令释放一种叫做儿茶酚胺类的神经递质。
这里有一些提示：
暂停
暂停不仅仅是适用于孩子。在一天中有压力的时候让自己短暂的休息。几分钟的安静时间可能会帮助你更好地准备应付未来的事情，而不会感到恼怒或生气。
识别可能的解决方案
与其专注于什么让你发疯，不如致力于解决手头的问题。你孩子凌乱的房间会让你发疯吗？把门关上。你的伴侣每晚吃饭都迟到吗？晚上安排更晚些时候吃饭—或者同意一周自己单独吃几次。提醒自己，愤怒不会解决任何问题，只会让事情变得更糟。
When your temper flares, put relaxation skills to work. Practice deep-breathing exercises, imagine a relaxing scene, or repeat a calming word or phrase, such as "Take it easy." You might also listen to music, write in a journal or do a few yoga poses — whatever it takes to encourage relaxation.
Once you're calm, express your anger
As soon as you're thinking clearly, express your frustration in an assertive but nonconfrontational way. State your concerns and needs clearly and directly, without hurting others or trying to control them.
Thank you for reading my answer
练习放松技巧
当你的脾气爆发时，运用放松技巧。深呼吸练习，想象一个放松的场景，或者重复一个平静的单词或短语，比如“放松”你也可以听音乐，写日记，或者做一些瑜伽姿势—不管需要什么，有助于放松就行。
一旦你平静下来，再表达你的愤怒
一旦你想清楚了，就用一种自信但不具对抗性的方式表达你的懊恼。清楚直接地陈述你的担忧和需求，不要伤害他人或试图控制他们。
谢谢你阅读我的答案。
Kris Vee，所有者/联合创始人
My recommendation and what I have seen extremely simple to do with this emotion is - space.
Notice the anger, watch it come, watch it boil your blood- do not do anything about it. If you can delay acting - the longer you put off the physical reaction of it the lesser the need will become to react over time. You will become a master at it- you just need a little patience, a little time to watch it peak and watch it come down.
Can't wait for you to be the Master.
愤怒没有什么错。愤怒是应对外界引起你不安的一种完全健康的反应。
我的建议和我所看到的处理这种情绪非常简单的的方法是—给予空间。
注意愤怒，看着它来，看着它让你热血沸腾—不要对它做任何事。如果你能延迟行动—你推迟身体反应的时间越长，就越不需要去做出反应。你将成为这方面的大师—你只需要一点耐心，一点时间来观察愤怒情绪达到巅峰和下降。
迫不及待地想让你自己掌控愤怒。
查理斯懂英语
If you feel something, either anger, sadness, or any negative emotions. remember, emotions are just something that you feel based on your thoughts and perceptions. that is why you do not need to control it; feel it, and think.
use your negative emotions as a warning to not do something that can hurt you again. negative emotions are like a sensor or an indicator of something you need to avoid.
are you angry? your angry. good. Now, feel the anger, and, think. why are you angry? who/what makes you angry?, after you have the answers, use that answers to think how to react. do something that is ideally fit in the situation. sometimes, when you’re angry, you need to shout, or you need to stay quiet, or you need to stay calm, or you need to think if there is really a need to be angry, it really depends on the situation.
controlling your emotion is very tough, but controlling what you’re thinking is a very is easy thing to do, it’s just that- you think based on your emotions. fortunately, you can alter your perception of things, thus altering your emotions.
我不是在控制我的情绪，而是在控制我的思想，这样我就能改变我的反应。
如果你感到愤怒、悲伤或任何负面情绪。记住，情绪只是基于你的想法和感知而产生的感觉。这就是为什么你不需要控制它；感受它，思考它就好。
用你的消极情绪作为警告，不要再做会伤害你的事情。消极情绪就像是你需要避免的事情的传感器或指示器。
你生气了吗？你出现愤怒。现在感受愤怒并思考：你为什么生气？谁或者是什么让你生气？在你得到答案后，用这个答案来思考如何反应。做一些最适合这种情况的事情。有时候，当你生气的时候，你需要大喊，或者你需要保持安静，或者你需要保持冷静，或者你需要思考是否真的需要生气，这真的取决于当时的情况。
控制你的情绪是非常困难的，但是控制你的想法是一件非常容易的事情—愤怒的想法是基于你的情绪而产生的。幸运的是，你可以改变对事物的感知，从而改变你的情绪。