如何合理地表達(dá)你的情緒？

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 disorders. Expressing emotions is the best way to release the pent up feelings. Here is how to express emotions.

許多人都從未學(xué)過(guò)如何表達(dá)自己的情緒。由于不知道如何表達(dá)，所以他們只好去壓抑情緒。很多經(jīng)歷了磨難的人不去表達(dá)自己的情緒，結(jié)果就表現(xiàn)出了不健康的行為，比如自殘或出現(xiàn)飲食失調(diào)。而及時(shí)表達(dá)情緒是釋放壓抑的最好方式。下面是表達(dá)情緒的幾種方式。

1. Recognize the importance of expressing emotions.

認(rèn)識(shí)到表達(dá)情緒的重要性。

Unexpressed emotions affect your life. For example, many people who struggle with ongoing 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.

不把情緒表達(dá)出來(lái)會(huì)影響到你的生活。比如，很多患有持續(xù)抑郁或焦慮狀況的人實(shí)際上經(jīng)常生氣。因?yàn)榕瓪鉀](méi)有發(fā)泄出來(lái)，所以才會(huì)有抑郁或焦慮的感覺(jué)。如果你想控制自己的情緒，首先需要認(rèn)識(shí)到把自己的情緒表達(dá)出來(lái)是很重要的。

2. Label your emotions appropriately.

識(shí)別出自己的情緒。

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 dealing 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.

很多從未學(xué)過(guò)表達(dá)情緒的人，連識(shí)別自己的情緒是什么都不能。有些人覺(jué)得自己在生氣，但實(shí)際上TA的情緒是痛苦。有些人感到很悲傷并會(huì)哭泣，但那時(shí)TA的情緒用生氣來(lái)描述要更合適一些。要練習(xí)識(shí)別自己當(dāng)前的情緒。

3. Resolve to express your emotions as you have them.

當(dāng)你有情緒時(shí)，要下定決心把情緒表達(dá)出來(lái)。

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.

情緒一定要表達(dá)出來(lái)。你可以一有情緒就把它們表達(dá)出來(lái)，也可以拿出很多精力來(lái)抑制它們，但這樣不久后你就需要處理更強(qiáng)烈的情緒。所以你要做出決定，當(dāng)你有情緒時(shí)就一定要表達(dá)出來(lái)。

4. Recognize that emotions are transient.

要認(rèn)識(shí)到情緒是短暫的。

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.

如果你一有情緒就表達(dá)出來(lái)，那它們就不會(huì)持久。某一刻你可能感到異常憤怒，但當(dāng)你表達(dá)出來(lái)時(shí)、你的怒氣就會(huì)消逝。只有壓抑的情緒才會(huì)持續(xù)很長(zhǎng)時(shí)間。

5. Express your anger physically.

可以通過(guò)體育活動(dòng)來(lái)發(fā)泄你的憤怒之情。

Anger can be a daunting 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.

很多人都不敢表達(dá)憤怒這種情緒。憤怒最好通過(guò)體育活動(dòng)來(lái)表達(dá)，尤其是當(dāng)你有很多壓抑的怒氣要處理時(shí)。選擇一項(xiàng)不會(huì)傷人傷己的體育活動(dòng)，比如拍打枕頭、用棒球桿撞地、弄破氣球、參加拳擊課或散步都是發(fā)泄怒氣的好方式。

6. Cry out your pain.

把痛苦放聲哭出來(lái)。

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.

眼淚確實(shí)能治愈傷痕累累的心靈。然而，很多人都很難把悲傷之情表達(dá)出來(lái)?？梢栽囍^看一部悲劇電影，允許自己為里面的角色哭泣。留出一點(diǎn)時(shí)間讓自己悲傷一會(huì)兒。放聲大哭后，你就會(huì)覺(jué)得好多了。

7. Comfort your terror.

恐懼時(shí)，安慰自己。

Many people who suffered from trauma in childhood struggle with feelings of terror. Comfort yourself through those feelings. Visualize 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.

很多在童年時(shí)經(jīng)歷了創(chuàng)傷的人都會(huì)有恐懼感。當(dāng)你有恐懼感時(shí)，安慰一下自己。在腦海中想象你安慰孩時(shí)自己的樣子，想象自己用厚毯子把那個(gè)你內(nèi)心深處嚇壞了的孩子抱起來(lái)，讓孩子靠近你的心。

8. Laugh without reservation.

毫無(wú)保留地大笑。

A good laugh can be incredibly healing. Do not stifle your joy. Instead, express your joy by giving in to an urge to laugh. A good belly laugh can do wonders for a person's emotional state.

開(kāi)懷大笑具有驚人的治愈效果。不要克制你的喜悅。相反，要通過(guò)大笑把喜悅表達(dá)出來(lái)。捧腹大笑能為人的情緒狀態(tài)創(chuàng)造奇跡。