5種擺脫壞心情的方法(心理學(xué)支持)

5種擺脫壞心情的方法(心理學(xué)支持)

There is nothing worse than being caught in a bad mood, especially when it seemingly comes out of nowhere. It can be caused by one thing, one off comment, a snide look, or an empty coffee cup, and the negativity overwhelms us and throws us into a bad mood.

沒(méi)有什么比陷入壞情緒更糟糕的了，尤其是當(dāng)它似乎不知從何而來(lái)的時(shí)候。它可能是由一件事引起的，一次評(píng)論，一個(gè)冷嘲熱諷的眼神，或者一個(gè)空咖啡杯，這些消極情緒淹沒(méi)了我們，讓我們陷入壞情緒。

But now that you find yourself in one, it’s pointless to continue to stay there. Being in a bad mood is okay for a short time, but you don’t have to stay in a bad mood. It isn’t productive or conducive to you being happy and living your best life.

但現(xiàn)在你發(fā)現(xiàn)自己已經(jīng)身處其中，繼續(xù)呆在那里就沒(méi)有意義了。短時(shí)間內(nèi)心情不好沒(méi)什么大不了的，但是你不必一直心情不好。這對(duì)你的快樂(lè)和過(guò)最好的生活沒(méi)有好處。

This list is more like a pick and choose for whichever one will work for you. Some will work for some bad moods, but keep in mind that if your bad mood is caused by a strong feeling you are having, you should face that feeling and deal with the situation. The most effective way to get out of a bad mood is to face your problems and resolve them.

這個(gè)列表更像是一個(gè)選擇，然后選擇適合你的。有些人的壞心情會(huì)受到影響，但請(qǐng)記住，如果你的壞心情是由強(qiáng)烈的感覺(jué)造成的，你應(yīng)該面對(duì)這種感覺(jué)并處理這種情況。擺脫壞情緒最有效的方法就是正視你的問(wèn)題并解決它們。

1. Gratitude

感激

Practice gratitude as a way to disperse your bad mood. You don’t have to start off big. Start small by appreciating the little things in life: the smell of coffee, the kindness of a stranger, the sound of your baby laughing. Gratitude can be just as addictive as a bad mood.

練習(xí)感恩來(lái)驅(qū)散你的壞情緒。你不必一開(kāi)始就做大事。從小事開(kāi)始，欣賞生活中的小事:咖啡的味道，陌生人的友善，寶寶的笑聲。感恩就像壞心情一樣讓人上癮。

2. Exercise

鍛煉

The most notable shift that exercise creates is the release of four notable chemicals into your brain: serotonin, dopamine, endorphins and norepinephrine. These chemicals are released into your body and are designed to make you feel happy; in fact, they are called the happiness chemicals! If you’ve gotten stuck in a bad mood, try an exercise class or go on a long walk or run. You’ll be surprised how much it helps!

運(yùn)動(dòng)產(chǎn)生的最顯著的變化是向大腦釋放四種重要的化學(xué)物質(zhì):血清素、多巴胺、內(nèi)啡肽和去甲腎上腺素。這些化學(xué)物質(zhì)被釋放到你的體內(nèi)，讓你感到快樂(lè);事實(shí)上，它們被稱為快樂(lè)化學(xué)物質(zhì)!如果你心情不好，試著去上健身課，或者去散步或跑步。你會(huì)驚訝地發(fā)現(xiàn)它的幫助有多么大!

3. Meditation

冥想

Meditation is another way to use your amazing body to work with you to help you boost your way out of a bad mood. It makes you stop and face those feelings and relax the tension that they are causing. There are even options to do specific mood-boosting guided meditations to help you if you are new to meditation.

冥想是另一種利用你神奇的身體來(lái)幫助你擺脫壞心情的方式。它讓你停下來(lái)面對(duì)這些感覺(jué)，并放松它們所造成的緊張。如果你是冥想新手，你甚至可以選擇做一些特定的引導(dǎo)冥想來(lái)幫助你。

4. Rest

休息

Studies have shown that even partial sleep deprivation has a significant effect on mood. University of Pennsylvania researchers found that subjects who were limited to only 4.5 hours of sleep a night for one week reported feeling more stressed, angry, sad, and mentally exhausted. When the subjects resumed normal sleep, they reported a dramatic improvement in mood.

研究表明，即使是部分睡眠不足也會(huì)對(duì)情緒產(chǎn)生重大影響。賓夕法尼亞大學(xué)的研究人員發(fā)現(xiàn)，連續(xù)一周每晚睡眠時(shí)間被限制在4.5小時(shí)以內(nèi)的研究對(duì)象報(bào)告稱，他們感到更有壓力、憤怒、悲傷和精神疲憊。當(dāng)受試者恢復(fù)正常睡眠時(shí)，他們報(bào)告說(shuō)情緒有了戲劇性的改善。

5. Connect With Your Support System

與你的支持系統(tǒng)聯(lián)系

This one is incredibly important and often underrated. When we feel low, we feel disconnected and unvalued by those around us. Reaching out and talking out your bad mood to a trusted friend in your support network really helps you get out of a bad mood. It helps us to process our feelings, put them into perspective, and obtain advice and support.

這一點(diǎn)非常重要，但經(jīng)常被低估。當(dāng)我們情緒低落時(shí)，我們會(huì)感到被周圍的人疏遠(yuǎn)和不被重視。在你的支持網(wǎng)絡(luò)中向一個(gè)值得信賴的朋友傾訴你的壞情緒，這真的能幫助你擺脫壞情緒。它幫助我們處理我們的感覺(jué)，把它們放到正確的角度，并獲得建議和支持。

Sometimes it feels like we just keep all of this noise in our head, and it gets too loud and we just get overwhelmed. Spending time expressing how you feel in a safe space can be very therapeutic and mood-boosting when you receive support and reassurance.

有時(shí)候，我們感覺(jué)就像把所有的噪音都記在腦子里，這些噪音變得太大了，我們被淹沒(méi)了?；〞r(shí)間在一個(gè)安全的地方表達(dá)你的感受，當(dāng)你得到支持和安慰時(shí)，這是非常有益的，也會(huì)讓你情緒高漲。

Being in a bad mood sucks, but you are overall responsible for your mood and actions. Someone or something can trigger a bad mood, but you are in charge of how you feel and what you do moving forward.

心情不好很糟糕，但是你要對(duì)自己的情緒和行為負(fù)責(zé)。某人或某事會(huì)引發(fā)壞情緒，但你可以控制自己的感受和下一步的行動(dòng)。

You can choose to do these activities to boost your mood and take responsibility for how you feel, giving you back power and control over your mood.

你可以選擇做這些活動(dòng)來(lái)改善你的情緒，為你的感覺(jué)負(fù)責(zé)，給你力量和控制你的情緒。

Nothing lasts forever, not even a bad mood. Look to the future and gain some perspective. One day, you won’t even remember this moment.

沒(méi)有什么是永恒的，即使是壞心情。展望未來(lái)，獲得一些遠(yuǎn)景。總有一天，你會(huì)忘記這一刻。