自我情绪管理 7种控制坏脾气的有效方法

1.Take a timeout.
　　多给自己留点时间
　　If you feel your temper slowly rising, remove yourself from the situation completely. Take a deep breath and count slowly to 10. This method often calms people down and stops them from reacting in an irrational manner.
　　如果你觉得自己的脾气在慢慢暴涨，想让自己完完全全从那样的状况中解脱出来。深呼吸，慢慢数到10.这种方法通常能让人平静下来，避免做出不理智的行为。
　　2.Don’t carry your temper.
　　不要让脾气爆发
　　If you dislike your job, go to the gym or to the library before you go home from work. Take a little bit of time to let the anger pass so that the rest of your day isn’t clouded by it.
　　如果你不喜欢你的工作，那就在下班回家之前去体育馆或者图书馆。花一点时间让自己不生气，这样剩下的时光也会变得明朗。
　　3. Practice relaxation techniques.
　　练习一些放松技巧
　　When you become angry, try visualizing a place where you feel happy and calm. Take deep breaths, and repeat a word or phrase in your mind as you envision the place. Continue repeating the phrase and visualizing the place until you feel like you have control over your anger.
　　当你很生气的时候，尝试着想象出一些能让你开心、平静地情景。做做深呼吸，当你沉浸在想象的世界中的时候在心里重复一些话语。连续着重复这些话语，想象着这样一些会让你开心的地方，直到你感觉自己已经能控制好自己的脾气。
　　4.Take a walk.
　　散散步
　　Exercise in itself can be a great stress reliever, as your body releases endorphins as you walk. Remove yourself from the situation that has aggravated you, take a walk and get the chance to clear your mind and gain new perspectives. When you feel ready to deal with the situation, walk back with a clear head.
　　锻炼本身就是一种很放松的方式，因为当你的身体在你走路的时候会释放出激素。让自己走出那样的情况会让你更生气，让自己走走，给自己一个机会去理清自己的想法，获得新的观点。当你感觉自己准备好处理这样的情况了，就能头脑清醒的走回来。
　　5.Take a class you enjoy.
　　参加你喜欢的课程
　　Try joining a class where you will have the opportunity to vent and express your anger through a different method. Dance, running classes are all great ways to let go of tension in a relaxed and happy environment.
　　试着去参加一个课程，让你自己有机会通过不同的方式去宣泄，表达你的愤怒。跳舞，跑步课都是一些很好的方式在愉快的环境中放松。
　　6.Think of a funny memory.
　　回想一些有趣的记忆
　　When you feel your temper rising over something small, think of a funny memory you have with your family or friends. Remind yourself that this is temporary, and it won’t matter in a few hours.
　　当你感觉自己因为一些小事想生气的时候，就想想你和家人或朋友之间的有趣回忆。提醒自己这些都是暂时的，几小时之后就没事了。
　　7.Smile.
　　微笑
　　When your temper has flared, the last thing most people want to do is smile. However, smiling lowers your body’s stress response.
　　当你感觉自己生气的时候，大部分人最不想做的事就是微笑。但是，微笑会帮助降低你身体的压力反应。