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Your emergency mood kit(e-c)practice [Copy link] 中文

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Post time 2008-3-27 09:02:34 |Display all floors
Your emergency mood kit
“情绪”急救包
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# Story Highlights
# 故事梗概
# Keep a stack of items in your home or workplace that make you laugh
# 在家中或职场保存一些让你大笑的物品
# Think of 20 things for which you are grateful, and name them out loud
# 想出20件你感到感激的东西,并具体说出来
# Physical touch is so important that infants who don't get enough may die.
# 身体接触很重要;如果婴儿没有获得足够肢体接触也许可能死亡。
# If you're feeling cranky evaluate your sleep patterns and make sure to rest
# 如果在评估睡眠规律时你也许感觉。,那么确保足够睡眠。


By Martha Beck

(Oprah.com) -- Everyone experiences mood variations -- while you may feel cheerful and optimistic most of the time, you might occasionally feel grumpy, anxious, or dejected.

  每个人都体验到了情绪波动--虽然你也许大部分时候感觉快活、乐观,你也许偶尔感觉脾气暴找、焦虑或者沮丧。

Such fluctuating mood states are both inevitable and, to some degree, controllable*.

  这样的波动情绪状态既是不可避免,从某个程度上说是可控制的“

One thing that won't rescue your mood is simply putting on a happy face, trying to will yourself into constant cheerfulness. In fact, you may drive your darker feelings underground, reemerging later as temper tantrums, depression, or stress-related illness.

  无法拯救你情绪的是仅仅带上一副快乐样子,试图用意志力来保持自己一直快乐。 事实上,你也许内在有更”阴暗“情绪,之后以发脾气、消沉或压力相关的疾病的方式重新出现。

Changing your own mood requires methods that gently refocus your attention in ways that genuinely improve your inner life, not just slap behavioral Band-Aids over your pain or frustration. Try being fully present in every moment of experience. Look around you right now at all the things that are supporting your well-being: the chair you're sitting in, the sunlight, the electric lines that help make your life more manageable, the clothes you're wearing.

  要改变自己的心情需要亲和地把注意力关注确实能改善内心生活的方式上,而不只是在伤痛或沮丧上贴创口贴。 试着在每刻体验中完全出于当前。看看你现在的周围;所有那些”支持“你的事物:你座的椅子、阳光,让你生活更可管理的电线,你穿的衣服。

Once you've anchored yourself in the present, try one or more of the following practices to nudge your brain activity into the zone where your mood is cheerful, calm, and appreciative.

  一旦你把自己”固定“在当前,那么可以试一试以下方法来把你的心情亲推入快乐、平静和感激的“区域”

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Post time 2008-3-27 09:04:56 |Display all floors
Lift your spirits with these 10 mood menders!
用以下10个情绪修补来提精神

Visualize the inside of your head as a round room lined with many large toy chests. In each box, you store memories of different things. Imagine a shiny new empty box, and picture yourself writing the word "Favorites" on it. Now, search your memory for the most beautiful memories you possess -- a celebration with friends, your daughter's birth, falling in love. Picture each situation vividly, and then imagine yourself putting it in the "Favorites" box. Go to a new memory and repeat the process.

  视觉化脑子内部成为一个四周是玩具柜的圆形房间;在每个盒子里面,你存储不同的东西。想象”出“一个新的空盒子,然后,想象一下你在盒子上面写下来”最喜欢事物“字样。现在,搜索你最美好的记忆--和朋友庆祝、女儿出生、相爱。 将每个情景生动地想象;然后想象自己把这样的情景放入”最喜爱“盒子内。然后想出另一个记忆并重复上述步骤。

Spend time each day going to the box, "opening" it, recalling the times you've stored there, and adding new favorites.

  每天花时间找到那个盒子,”打开“它,回忆起你在曾经存入的记忆,同时添加新记忆。

List five things you love with each of your senses. Start by writing five endings to the sentence, "I love the smell of& " Then go on to "I love the sound of& " "I love the sight of& " "I love the feel of& " "I love the taste of& " and "I love the sight of." See how your mood improves as you simply list these 25 things.

  用你的每一种感觉列出五个喜欢的事物。按照以下格式”我喜欢&的味道";然后接下去称:"我喜欢&的声音“、”我喜欢&的景象“、”我喜欢&的感觉“、”我喜欢&的味道“以及”我喜欢*的样子“ 看看仅仅列出25件便能多大地提示情绪。

Think of 20 things for which you are grateful, and name them out loud. Then name 20 more. Never repeat yourself. Can't do it? You're not trying very hard. For example, try giving thanks for the ability to breathe, air conditioning, Beethoven, grapes, and TiVo. Not grateful for those things? Come up with your own. You'll find the mood-lifting list is literally endless.

  想象出你所感激的20中事物,并大声点名。然后再点出20个。 绝对不要重复。办不到? 你还不够努力。 例如,试着去感激呼吸的能力、空调、贝多芬、葡萄、和电视录像机。 对这些你都没有感激? 相处你自己的。你将会发现”情绪提升清单”基本上是无数的。

Keep a stack of items in your home or workplace that make you laugh. A terrific cartoon may do it, or a picture of your pet turtle in a hat, a DVD of standup comedy, or the phone number of your funniest friend. When you're feeling low, spend 10 minutes with your laughter-launchers, until you can at least crack a smile. Your physical and mental health will both benefit.

  在家庭或办公地点保留一些让你大笑的东西。 一副完美的卡通便可以、或者一副你那只戴着宠物乌龟的照片、单口相声碟片、或者是最搞笑朋友的电话号码。 当你感到情绪低落,花10分钟看看“大笑发射器”直到至少一次抿嘴一笑为之。 体力和精神健康(这样)都会收益。

Share comforting touch with another living being. Ask for a hug from a loved one. Get a massage, pedicure, or haircut. Pet your cat, stroke the nose of a horse, rub your dog's belly. Physical touch is such a powerful psychological need that infants who don't get enough may actually die.

  和另一个人保持带来舒适感的接触联系。要求爱你的人给你一个拥抱。获得一次按摩、足疗或理发。 拍拍你的猫、马嘴、摸摸狗腹。身体上的接触是一个如此强大的心理需要;甚至会造成获得接触不足的婴儿可能死亡。


Help someone. A sense of powerlessness is a major component of depression and anger, and it's reinforced by the illusion that power is being able to command others to help you. The truth is that the person being helped generally feels less powerful, while the helper gets a boost of self-esteem. Volunteer for a good cause, join a political march you believe in, take flowers to a sick friend -- the world is full of people needing help, and any of them might be your path to serenity.

  帮助别人。无力感觉是抑郁和愤怒的主要组成部分,而且,在将权利视作能命令别人来帮助你的这一幻觉而使无力感觉进一步增强。事实上,被帮助的一方通常感到更没有力量;而帮助者却能获得自尊提升。 自愿参加一个好的事业活动、加入一个你相信的政党游行、将花送给一位生病的朋友,这些都可能帮助你获得内心的平静。

Be your own nurturing parent. Sometimes, when life gets tough and things are hard, putting on a happy face is worse than letting yourself be upset. At those times, look within you for the voice of the nurturing parent, the kind, friendly guide who says, "Go ahead and feel your feelings; it isn't the end of the world." Give yourself a hot bath, a good meal, and a nap. Treat yourself as you would a grieving child who'd been placed in your care.

  为自己做“自我养育父母”。 有时候,当生活遇到困难、事情艰难,那么带上一副快乐面孔要比让自己心烦更糟糕。在这些时期,寻找自己内心的“自我养育父母”、那位慈善的向导会说:“去吧、去体验自己的感受;那不会是世界末日” 泡一次热水澡、吃一顿午餐、休息;就像一位由你照顾的悲哀小孩一样地去照顾自己。

Rest. Americans are chronically overworked and sleep-deprived, conditions that lead to adrenal burnout, exhaustion, and bad moods of all kinds. The next time you're feeling cranky or morose, check in with your body. How tired are you? Do lying down, attending a yoga class, or reading quietly for a few minutes sound enticing? Go for it. You'll work more effectively, and feel better, for the rest of the day.

  休息。 美国人们长期过度工作、睡眠不足、导致肾上腺的耗尽、疲惫和所有种类的坏心情。 下一次你感觉心情烦躁或者郁闷、审视一下你的身体。你有多么地疲惫?去躺下、去参加瑜伽班或者静静地度几分钟书,听起来有诱惑力不是吗? 去试试吧. 之后的一天里,你的工作将会更有效、感觉更好。

Consult your favorite "tribal elders." We're lucky to live in a time when many of the wisest things ever thought, said, or written in any language are available to us, either in print or on the Internet. Keep your favorite quotations from wise people in places where you can see them. Store books that illuminate your spirit next to your bed, where you can reread them often. Spend a few minutes touching base with your own wisdom tradition when your mood needs lifting.

  咨询你最喜爱的"智慧老人"。我们幸运地生在一个任何最为集合了智慧的思想都会在任何一门语言中都提到、或记载--要么在销售中、或者在互联网上--的时代。 把你最喜爱的智者的话语放在你能看见的地方。 储备那些能点亮精神的书籍于床边;在那里你就能常常看见。 当需要提精神的地方花几分钟;。。。

Meditate. Sitting still and observing one's own mind at work, which allows you to separate from your negative emotions without suppressing them, is a powerful mood-elevating technique practiced in many cultures. Scientists have found that the more time。。 monks had spent in meditation, the more they developed parts of the brain associated with happiness. Give yourself five minutes, during a stressful time, to simply watch your thoughts and feelings without judgment. It's a subtle but powerful liberation.

  冥思。 静坐并观察自己思想;这么做能让你将从消极情绪中脱离而不是压制它们。这是一种在许多文化中都被采用的强有力的情绪提升技巧。科学家们已经发现,和尚花越多时间冥思;和快乐有关的发达部分就越多。在压力下给自己五分钟简单地关注你的思想和感受;而不要判断。这很微妙但是却是一种强大的解放。

*If you experience severe or bad moods, you may have a biochemical imbalance that can and should be treated medically. Since mood disorders are both serious and very treatable, you should do whatever it takes to get good medical care.

*如果你体验严重或糟糕的情绪,也许是生化失衡。这能够并且需要从医学上进行治疗。 由于情绪失衡即严肃也可治疗。人们应该去付出任何代价获得好的医疗照顾。

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