和席卷而来的郁闷说拜拜：10种方法扫除坏情绪

Sometimes when you’re in a bad mood, it’s tempting to cling to a story that justifies it–and then retell it over and over like a picture book you’ve heard a million times. And then he said this…And then I did this…And then I messed up…
有时心情不好，人们很容易找个偏袒自己的理由，然后一遍又一遍地讲述，就像那本早已读过无数遍的图画书一样——“然后他说……于是我就……结果我把一切都搞砸了……”

Visualize yourself closing a book and taking a new one off the shelf. Then start telling yourself a different story. One where you’re not a victim. One where you’re not powerless. One where you’re accepting what happened, and moving on so you don’t lose anymore time to that other book.
何不放下这本翻烂的书，再从书架上取一本新的呢？这样你才能享有别样的故事。在新故事里，你可以不再是受伤的那个人，你不再无助，你面对现实并继续前行，为人生的下一篇章而奋斗。

7. Want to understand.
渴望理解

Even if something happened to create your bad mood, you’re responsible for maintaining it–and it’s easy to do that if you refuse to see the other side of situations. If you want to believe your best friend meant to hurt you. Or the world is against you. Or your boss didn’t promote you because she’s out to get you.
就算是发生了什么事情使你情绪受影响，你也有责任作出补救——而且，如果你换个角度看待一切的话，事情往往会容易得多。你还在想好友蓄意伤害你、整个世界都跟你作对、老板喜欢跟你对着干故意不提升你吗？

Instead of fueling your anger for your friend, feel compassion for the pain she must be in–she’d never hurt you on purpose. Instead of thinking the world is against you, put your day in perspective. Everyone has bad days.
与其对朋友生闷气，还不如同情一下她的处境——她绝不会无故伤害你的。与其认为整个世界都跟你作对，还不如端正一下自己的价值观，谁没遇过不顺心的日子呢！

Instead of imaging your boss is out to get you, realize she had a tough choice to make, and you’ll have more opportunities to advance down the line.
与其认为老板故意跟你对着干，还不如多想想老板也自有难处，而你升职的机会又不止这一次吧！

8. Uplift yourself.
振作起来

Diffuse your negative feelings by generating positive ones. Watch something funny and silly on YouTube. Or watch something inspirational that reminds you people are good–life is good.
快用正面能量驱散所有负面情绪吧，在YouTube上看点有趣搞笑的视频，或是那些使你相信人性本善的励志作品吧——生活其实很美好。

9. Use the silly voice technique.
试试搞笑声音特技

According to Russ Harris, author of The Happiness Trap, Swapping the voice in your head with a cartoon voice will help take back power from the troubling thought.
《幸福攻略》的作者鲁斯-哈里斯认为，用卡通声音说出心里的话能扫除内心的消极想法。

When you start thinking about the interview that went downhill, do it as Bugs Bunny. When you rehash the fight you had with your boyfriend, do it as one of those high-pitched mice from Cinderalla. Sound ridiculous? It is. That’s the point.
当你为糟糕的面试发愁时，试试兔八哥腔调吧。下次要是又跟男朋友为老问题吵架，可以尝试一下《灰姑娘》中那个小老鼠的尖锐嗓门。呵呵，是不是很搞笑呢？要的就是搞笑嘛！

10. Repeat.
重复

You’ve tried everything but your mind is still being stubborn. Now it’s a battle of wills: the part of you that wants to let go against the part of you that doesn’t.
你已经试遍了各种方法，怎奈心情还是很不爽。那就试试自己的意志力：看心里正反两个小人到底谁斗得过谁吧。

Repeat this to yourself: “I still feel bad. I accept it. I know I won’t always feel bad, and it will change as soon as I’m ready.” Simply affirming that you won’t always feel bad–that you’re not destined to feel angry, sad, or frustrated forever–and that you are in control of your feelings might motivate you to let them go.
你就重复跟自己说：“我心情还是很不好。好吧，但也不是一直都这样，是不是？时机到了心情总归会好起来的。”只要承认自己心情并不是一直都很糟糕，你就不会变得愤怒、悲伤或沮丧了——因为，这么做其实是在潜意识控制自己让消极情绪拜拜哦。