情商：怎样合理地表达你的情绪？

 　　Many people were never taught how to express their emotions. Because they do not know how to express them, they wind up repressing their emotions instead. For people who have endured painful life situations, they can wind up engaging in unhealthy behaviors to avoid expressing their emotions, such as performing self-injuries or developing eating disorders¹. Expressing emotions is the best way to release the pent up feelings. Here is how to express emotions.

　　许多人都从未学过如何表达自己的情绪。由于不知道如何表达，所以他们只好去压抑情绪。很多经历了磨难的人不去表达自己的情绪，结果就表现出了不健康的行为，比如自残或出现饮食失调。而及时表达情绪是释放压抑的最好方式。下面是表达情绪的几种方式。

　　情商：怎样合理地表达你的情绪？

　　1.Recognize the importance of expressing emotions. Unexpressed emotions affect your life. For example, many people who struggle with ongoing² depression or anxiety are often actually angry. Because the unexpressed anger has nowhere to go, the person experiences the emotion as depression or anxiety. If you want to take control over your emotional life, you need to first recognize that it is important to express your emotions.

　　1.认识到表达情绪的重要性。不把情绪表达出来会影响到你的生活。比如，很多患有持续抑郁或焦虑状况的人实际上经常生气。因为怒气没有发泄出来，所以才会有抑郁或焦虑的感觉。如果你想控制自己的情绪，首先需要认识到把自己的情绪表达出来是很重要的。

　　2.Label your emotions appropriately. Many people who have never learned how to express their emotions have a difficult time even labeling what those emotions are. Some people might feel anger when the emotion that they are actually dealing³ with is pain. Others might cry and feel sad in situations in which anger is really the more appropriate emotion. Practice labeling the emotion that you are actually having.

　　2. 识别出自己的情绪。很多从未学过表达情绪的人，连识别自己的情绪是什么都不能。有些人觉得自己在生气，但实际上TA的情绪是痛苦。有些人感到很悲伤并会哭泣，但那时TA的情绪用生气来描述要更合适一些。要练习识别自己当前的情绪。

　　3.Resolve to express your emotions as you have them. Emotions must be expressed. You can either express them as you have them or you can put a lot of energy into repressing them and just wind up having to deal with a more powerful version of your emotions later. Decide that you are going to express your emotions as you experience them.

　　3. 当你有情绪时，要下定决心把情绪表达出来。情绪一定要表达出来。你可以一有情绪就把它们表达出来，也可以拿出很多精力来抑制它们，但这样不久后你就需要处理更强烈的情绪。所以你要做出决定，当你有情绪时就一定要表达出来。

　　4.Recognize that emotions are transient. If you will express your emotions as you have them, they will not last. While you might feel incredibly angry at one moment, your anger will pass as long as you express it. Only repressed emotions linger for a very long time.

　　4.要认识到情绪是短暂的。如果你一有情绪就表达出来，那它们就不会持久。某一刻你可能感到异常愤怒，但当你表达出来时、你的怒气就会消逝。只有压抑的情绪才会持续很长时间。

　　5.Express your anger physically⁴. Anger can be a daunting⁵ emotion for many people to express. Anger is best expressed physically, especially if you have a lot of repressed anger to process. Choose a physical activity that will not harm another person or yourself. Some good ways to express anger include punching pillows, hitting the ground with a baseball bat, popping balloons, taking a kickboxing class or going for a brisk walk.

　　5.可以通过体育活动来发泄你的愤怒之情。很多人都不敢表达愤怒这种情绪。愤怒最好通过体育活动来表达，尤其是当你有很多压抑的怒气要处理时。选择一项不会伤人伤己的体育活动，比如拍打枕头、用棒球杆撞地、弄破气球、参加拳击课或散步都是发泄怒气的好方式。

　　6.Cry out your pain. Tears really do heal a wounded spirit. However, many people have a hard time expressing their sorrow. Try watching a sad movie and allowing yourself to cry for the characters. Set aside time to let yourself "wallow" for a little while. You will feel much better after a good cry.

　　6.把痛苦放声哭出来。眼泪确实能治愈伤痕累累的心灵。然而，很多人都很难把悲伤之情表达出来。可以试着观看一部悲剧电影，允许自己为里面的角色哭泣。留出一点时间让自己悲伤一会儿。放声大哭后，你就会觉得好多了。

　　7.Comfort your terror. Many people who suffered from trauma⁶ in childhood struggle with feelings of terror. Comfort yourself through those feelings. Visualize⁷ yourself comforting the child you once were. See yourself wrapping a thick blanket around your terrified inner child and hold that child close to your heart.

　　7.恐惧时，安慰自己。很多在童年时经历了创伤的人都会有恐惧感。当你有恐惧感时，安慰一下自己。在脑海中想象你安慰孩时自己的样子，想象自己用厚毯子把那个你内心深处吓坏了的孩子抱起来，让孩子靠近你的心。

　　8.Laugh without reservation. A good laugh can be incredibly healing. Do not stifle⁸ your joy. Instead, express your joy by giving in to an urge to laugh. A good belly⁹ laugh can do wonders for a person's emotional state.

　　8.毫无保留地大笑。开怀大笑具有惊人的治愈效果。不要克制你的喜悦。相反，要通过大笑把喜悦表达出来。捧腹大笑能为人的情绪状态创造奇迹。

1 disorders   

n.混乱( disorder的名词复数 )；凌乱；骚乱；（身心、机能）失调

参考例句：

• Reports of anorexia and other eating disorders are on the increase. 据报告，厌食症和其他饮食方面的功能紊乱发生率正在不断增长。 来自《简明英汉词典》
• The announcement led to violent civil disorders. 这项宣布引起剧烈的骚乱。 来自《简明英汉词典》

2 ongoing   

adj.进行中的，前进的

参考例句：

• The problem is ongoing.这个问题尚未解决。
• The issues raised in the report relate directly to Age Concern's ongoing work in this area.报告中提出的问题与“关心老人”组织在这方面正在做的工作有直接的关系。

3 dealing   

n.经商方法，待人态度

参考例句：

• This store has an excellent reputation for fair dealing.该商店因买卖公道而享有极高的声誉。
• His fair dealing earned our confidence.他的诚实的行为获得我们的信任。

4 physically   

adj.物质上，体格上，身体上，按自然规律

参考例句：

• He was out of sorts physically,as well as disordered mentally.他浑身不舒服，心绪也很乱。
• Every time I think about it I feel physically sick.一想起那件事我就感到极恶心。

5 daunting   

adj.使人畏缩的

参考例句：

• They were faced with the daunting task of restoring the house.他们面临着修复房子的艰巨任务。
• Starting a new job can be a daunting prospect.开始一项新工作有时会让人望而却步。

6 trauma   

n.外伤，精神创伤

参考例句：

• Counselling is helping him work through this trauma.心理辅导正帮助他面对痛苦。
• The phobia may have its root in a childhood trauma.恐惧症可能源于童年时期的创伤。

7 visualize   

vt.使看得见，使具体化，想象，设想

参考例句：

• I remember meeting the man before but I can't visualize him.我记得以前见过那个人，但他的样子我想不起来了。
• She couldn't visualize flying through space.她无法想像在太空中飞行的景象。

8 stifle   

vt.使窒息；闷死；扼杀；抑止，阻止

参考例句：

• She tried hard to stifle her laughter.她强忍住笑。
• It was an uninteresting conversation and I had to stifle a yawn.那是一次枯燥无味的交谈，我不得不强忍住自己的呵欠。

9 belly   

n.肚子，腹部；(像肚子一样)鼓起的部分，膛

参考例句：

• The boss has a large belly.老板大腹便便。
• His eyes are bigger than his belly.他眼馋肚饱。