Some days it seems like everything is going wrong. On these days the world looks gray, bleak and barren.
有些日子好像每一件事都出错了，在这些日子里，世界看起来是灰的、阴冷而贫瘠的。
You don’t always have to understand why you’re in a bad mood in order to change it. These seven strategies can help.
而在其他日子里，可能每一件事都是正常的，但是你依旧很痛苦。你为了改变坏心情但不必一直明白为什么你心情不好。下面七种策略可能帮得上忙。
1. Get outside.
1.外出
Being in nature can help to lift your mood and even lull your nervous system. For instance, this 2010 studyfound that “forest environments promote lower concentrations of cortisol, lower pulse rate, lower blood pressure, greater parasympathetic nerve activity, and lower sympathetic nerve activity than do city environments.”
身处大自然可以帮助你振奋心情，甚至是放松你的神经系统。例如，2010年的这个研究发现“大自然环境比城市环境更有助于降低皮质醇浓度，降低脉搏率，有更高的副交感神经活性，并且降低交感神经活性。”
So when you wake up on the wrong side of the bed, try visiting a park or body of water, suggests Darlene Mininni, Ph.D, MPH, author ofThe Emotional Toolkit. Or bring nature indoors by surrounding yourself with plants and flowers, getting a water fountain for your desk or getting a fish tank.
因此当你醒来时在床的反边，试着去公园或喝些水， Darlene Mininnin建议道，或者通过周围摆放植物和花盆旁，在桌子上放饮水器和鱼缸从而将自然带到室内。
2. Listen to music.
2.听音乐
“Get out your absolute favorite grouchy, wallowy music and relish in tunes that match your mood for as long as it feels good, ” suggestsAshley Eder, LPC, a psychotherapist in Boulder, CO. Then when you start feeling better, adjust your music to fit your brighter feelings, she said.
“拿出你绝对喜欢的不满的、沉溺的音乐，欣赏让你感觉很好的音乐”，Ashly Eder（博尔德的心理治疗师）建议。然后当你开始感觉好一点，调整到更阳光的音乐。
The opposite can also help. According to Mininni, if you’re upset, try listening to uplifting music. If you’re anxious or worried about something, try listening to soothing music, she said.
相反的做法也可以。根据Mininni，如果你心烦，试着听令人振奋的音乐。如果你很紧张或者担心某事，试着听使人宽慰的音乐。
This study found that listening to classical music for just 10 minutes minimized participants’ negative moods. Other research found that listening to music lowered blood pressure, heart rate and levels of the stress hormone cortisol. (This study found these effects in 54 nurses who listened to soothing music for 30 minutes.)
这个研究发现听古典音乐仅10分钟可以将参与者的负面情绪降到最低。其它研究表明听音乐降低血压，心率和压力激素皮质醇水平。（这个研究从54名护士听舒缓音乐30分钟的实验中得到。）
Combining calming tunes with slow breathing also might help. Thisresearch found that participants with high blood pressure who listened to 30 minutes of classic, Celtic or Indian music while performing breathing exercises had significantly lower blood pressure than those who didn’t.
将平静的音调和慢的呼吸结合也可以去除坏心情。这个研究发现高血压参与者听30分钟古典音乐（凯尔特音乐或者印度音乐）同时做呼吸运动可以显著降低血压，相比于那些没有做呼吸运动的人。
3. Embody your bad mood.
3.使你的坏心情具体化
“Ask your bad mood how it wants to move and honor its impulses in safe — but sometimes messy — ways like smashing eggs, breaking old dishes, ripping up paper, or punching pillows, ” Eder said.
“问你的坏心情它想怎么动并在安全情况下尊重它的冲动的—但有时候凌乱的—方法像粉碎鸡蛋，摔掉旧餐具，撕碎纸或者拳击枕头”，Eder说。
4. Tune into your murky mood.
4.和你的阴郁情绪协调
“Try getting quiet and asking the cranky part of yourself what it’s upset about, ” said Eder. In other words, instead of fighting with your feelings, figure out what you need.
”试着安静下来，问问你暴躁的那部分它在为什么烦恼“，Eder说。换句话说，不是与你的感觉作斗争，而是弄清楚你需要什么。
Let your mood be your messenger, she said. “Sometimes just honoring the impulse to have some alone-time, get more sleep, ask for help with something, or take space in a relationship is what you need to feel more at peace, ” Eder said.
让你的心情充当信使，Eder说：“有时候仅仅是尊重想有一些独自一人的时间、睡更多觉、为某事寻求帮助或者为关系留出空间的冲动，它们需要你更多的平静的去感知。”
5. Assume control.
5.采取掌控
People who feel like they have some control over their lives are happier than people who feel powerless, Mininni said. If there’s a particular situation that’s bothering you, identify the elements youcan control, she said. For instance, if your partner is sick, learn more about their condition, she said. But even the smallest things count. Sometimes the only thing you might be able to control is your wakeup time, and that’s important, too, she said.
感觉对于自己生活有一定掌控的人比那些感觉力不从心的人更快乐，Mininni说。如果有一个特殊的处境困扰你，确定你能掌控的部分，例如，如果你的同伴病了，更多的了解他的处境。但是即使最小的事也算数。有时候你唯一能掌控的是你醒来的时间，它也很重要。
6. Engage in activities that honor your natural temperament.
6.参与遵从你自然本性的活动
If you’re an introvert, Eder suggested carving out alone time. If you’re an extrovert, she suggested talking to a friend or being anywhere with people like a coffee shop. A bit of both? “Schedule a time-limited activity with a person who consistently feels nourishing, followed by uninterrupted downtime, ” she said.
如果你是内向的人，Eder建议开拓独处时间。如果你是外向的人，与朋友交谈或者和别人去任一地方比如咖啡店。两者都有一点？“安排限时的与一直很滋润的人一起活动，接着是不间断的停工。”
7. Ride out your bad mood.
7.安然度过你的坏心情
Some days no matter the tactics you try, you still feel bad. If that’s the case, “Acknowledge it, befriend it, and wait, ” Eder said. “Give yourself permission to make yourself comfortable, whether that means watching old episodes of Gossip Girl, playing Angry Birds, or by taking a nap, ” she said.
有些天无论你采取什么策略，仍然感觉很差。如果是这样，“承认它，与它为友，等待。给你自己权限去让自己舒服，不管它意味着看gossip girl老的桥段，玩愤怒的小鸟还是小睡。”Eder说。
Remember that “It’s OK to have a bad day, and it’ll pass, ” Eder said.
记住“有坏的一天是没问题的，它会过去的”。
|
