使你快速镇静下来的几条建议

    * Take a breather. As simple as it sounds, take a few seconds to breathe. You can also try repeating a calming phrase (either out loud or in your mind). Sometimes a few seconds is all it takes to get a better rein on your emotions. You don’t have to swallow emotions away—just keep them in check so you’re controlling them and they aren’t controlling you.
   休息片刻。就像听起来那样简单，用几秒钟休息一下。你也可以尝试重复那些可以使你平静下来的只言片语（大声说出来或是在心里默念）。有时，这短短的几秒钟是使你情绪得到较好的约束所需要的。不要把这种情绪压抑下去------只是让你的情绪得到控制。因此，是你在控制着你的情绪，而不是情绪控制着你。

    * ITCH. When you want to scream and yell, instead ITCH. Can you just Ignore the situation at hand? If not, then Take control, Calm yourself, and Handle the situation properly.
    渴望。当你想要大喊大叫的时候，用渴望来替代。你能对你眼前的这种情况视而不见吗？如果不能，那么要采取控制、使自己镇静下来并且恰当地处理这种情况。

    * Change the scenery. If possible, remove yourself from the situation at hand, even if it’s only for a few minutes. If you’re in a stressful meeting at work that’s causing you to feel angry or anxious, excuse yourself to use the restroom. Then use those few minutes to regain control. If you’re having an argument with your spouse, tell him or her you need a minute and step outside for some fresh air. A little change of scenery can help you gain some perspective and recharge you so you can handle the situation calmly.
    改变一下周围的环境。如果有可能，离开眼前的这个地方，即使是短短的几分钟也可以。如果你上班时正在参加一个让你感到气愤或是焦虑的会议，找个借口到休息室里换个环境。然后，利用这几分钟重新获得镇静。如果你正在和配偶争吵，告诉他或他你需要几分钟的时间到外面呼吸一下新鲜空气。周围环境的这种小小改变会使你获得一些新的想法，给自己充电，这样，你就可以平静地处理眼前的事情。