英语阅读：改善情绪的10种方法
摘要：日常生产力和效率实际上取决于你的心情。 往往，快乐的人能更有效地工作，有更好的人际关系。 当然，偶尔的悲伤也是正常的，但有时一连几天焦虑就会让你备受煎熬。
Everyday productivity and efficiency practicallydepend on how you feel. More often than not, happypeople are more effective at work and have betterrelationships. Of course, it is normal to be sad every once in a while, but there are days thatanxiety gets the better of you. It is during these times where stress and anxiety attacksaffect your normal course of life. You find it difficult to get things done or even at least getthrough the day. If you ever have a bad day, here are some ways of lifting your spirits andgetting you back on track.
1. Try to socialize. Go out with a friend for a walk, a cup of coffee or a lunch date. You need notdiscuss your problems at all. Sometimes all you need is a good laugh to get you going again.
日常生产力和效率实际上取决于你的心情。 往往，快乐的人能更有效地工作，有更好的人际关系。 当然，偶尔的悲伤也是正常的，但有时一连几天焦虑就会让你备受煎熬。 正是在这种时候，压力和焦虑会影响你的日常生活。 你会感到很难把事情做好，甚至度日如年。 如果你有一天感觉不爽，以下有一些方法能让你改善情绪，重回正常生活。
1. 多与他人交往。和朋友出去散散步，喝杯咖啡或吃一顿午餐。 你根本就不需要讨论你的问题。 有时你只需要好好大笑一场，恢复正常情绪。
改善情绪的10种方法
2. Get some relaxation time. This is one of the most obvious solutions for anxiety. Too muchtension in your body affects your mood. Try to be calm. Learn proper breathing, observegood posture, and practice muscle relaxation techniques. These are most helpful in reducingstress.
2. 抽时间彻底放松一下。这是解决焦虑问题的一个最有效办法。 太多的身体压力会影响你的情绪。 尽量保持冷静。 学会正确呼吸，调整好姿势，并练习肌肉放松技巧。 这些方法对减少压力最有帮助。
3. Exercise on your free time. Some people find it more relaxing when they exert physically. Goout for some brisk walking or ride a bike. There is no need for a structured gym routine; whatis important is that you keep on moving.
3. 空闲时间多运动。有些人觉得身体运动时心情会更放松。 出去做一些快步走或骑自行车。 不需要进行按部就班的健身活动;重要的是你要经常活动。
4. Play and have fun. You can use the things that you love to do to your advantage. Go out toplay fetch with your dog or go for a round of your favorite video game. The perfect way toshake off the blues is to find amusement.
4. 游戏寻开心。你可以用自己喜欢做的事情取悦自己。 出去跟你的狗狗疯玩或玩一轮自己最喜欢的视频游戏。 摆脱抑郁的最佳方式就是找乐子。
5. Read a good book. Reading is always a perfect way of getting your mind off things. Just finda cozy spot where you can enjoy silently. Feel refreshed or even inspired after a good read.
5. 读一本好书。阅读永远是你忘记烦恼的一个完美方式。 只要找一个可以默默地享受自己的舒适地点。 好好读一番，就会感觉神清气爽，甚至灵感回归。
6. Do chores. Who says you cannot beat counter-productivity with productivity? Clean upyour room, do the laundry, or even cook a meal. Not only would you find doing chores a sweetescape, getting them done is an accomplishment.
6. 做家务。谁说生产力不能击败反生产力? 清理你的房间，洗衣服，甚至是做饭。 你不仅会发现做家务是一件摆脱烦恼的惬意事，而且做完家务还有一种成就感。
7. Do charity work. You can devote some of your time and money to the needy by donating orvolunteering in a charitable institution. What you give can make a big difference to otherpeople’s lives. At the same time, you get a sense of fulfillment by doing your part in helpingsociety. Such reasons alone are something to be happy about, but more so, charity donationsare most of the time tax-deductible.
7. 做慈善工作。你可以通过捐赠或在慈善机构做义工把自己的一些时间和金钱奉献给那些需要的人。 你的奉献能给他人生活带来很大影响。 同时，在帮助社会过程中尽一己之力也会让你获得一种满足感。 这样的原因本身就值得高兴，更何况，慈善捐赠大多时均为免税之举。
8. Take a shower. Literally, cool down. You would feel actually refreshed and rejuvenated aftergetting cleaned-up, not only physically but also psychologically. More or less, you would feellike you are taking on the day with a fresh start. Now, that is one way of tricking yourself intothe mood.
8. 洗个澡。确切的说，冷静下来。 洗干净后，你就会觉得真的精神振作、充满活力，不仅身体上而且心理上亦是如此。 或多或少，你会觉得你以一个崭新开始迎接这一天。 看看，这可是一种调整自己心情的好方法。
9. Cultivate intimate relationships. Have a good chat with a loved one. Just talk about how yourday went to lighten up your mood. A good hug or a pat on the back from people you careabout are one of the best comforts that would get you through rough days.
9. 培育亲密关系。和你爱的人畅聊一番。 只是谈论你的一天是如何放松自己的情绪。自己关心的人给你一个温暖拥抱或拍拍你的背都是一种最好的安慰，帮你度过苦日子。
10. Give time to contemplate. Sometimes, you just have to think over what is eating you up.Ask yourself what is bothering you and acknowledge such thoughts or beliefs that areassociated with such negative feelings. Once you have done that, you might be able to changeor get rid of such unhealthy fears and thoughts. Part of coping with anxiety is understandinganxiety itself.
10. 留出时间思考。有时，你还真的要仔细考虑到底是什么让你烦恼不安。 问问你自己是什么让你感到困扰并找出与负面情绪相关的此类想法或观念。 一旦你这样做了，或许你就能改变或摆脱这种不健康的恐惧和想法。 要解决焦虑问题就必须先知道焦虑的根源。
Being an efficient and happy person can be as simple as knowing how to take care of youremotional well being. Whenever you feel down, turn on to habits or activities that ease anxietyor take your mind off things for a while. There are a lot of ways of improving your mood andde-stressing. It is just a matter of finding out what works for you.
作一个有效和快乐的人并不难，只是你必须知道如何管理自己的情绪。 每当你感觉不爽，就借助于缓解焦虑的习惯或活动，或暂时忘却那些烦心事。 有很多方法能帮助你改善自己的情绪和减压。 只是你要找出哪些适合自己。
今天我学会控制情绪
The tides advance; the tidesrecede. Winter goes and summer comes. summer wanes and the cold increases. The sun rises;the sun sets. The moon is full; the moon is black. The birds arrive; the birds depart. Flowersbloom; flowers fade. Seeds are sown; harvests are reaped. all nature is a circle of moods and Iam a part of nature and so, like the tides, my moods will rise; my moods will fall.
潮起潮落，冬去春来，夏末秋至，日出日落，月圆月缺，雁来雁往，花飞花谢，草长瓜熟，自然界万物都在循环往复的变化中，我也不例外，情绪会时好时坏。
Today I will be master of my emotions.
今天我学会控制情绪。
It is one of nature's tricks, little understood, that each day I awaken with moods that havechanged from yesterday. Yesterday's joy wilI become today's sadness; yet today's sadness willgrow into tomorrow's joy. Inside me is a wheel, constantly turning from sadness to joy, fromexultation to depression, from happiness to melancholy. Like the flowers, today's full bloomof joy will fade and wither into despondency, yet I will remember that as today's dead flowercarries the seed of tomorrow's bloom so, too, does today's sadness carry the seed oftomorrow's joy.
这是大自然的玩笑，很少有人窥破天机。每天我醒来时，不再有旧日的心情。昨日的快乐变成今天的哀愁，今天的悲伤又转为明日的喜悦。我心中像一只轮子不停地转着，由乐而悲，由悲而喜，由喜而忧。这就好比花儿的变化，今天枯败的花儿蕴藏着明天新生的种子，今天的悲伤也预示着明天的快乐。
Today I will be master of my emotions.
今天我学会控制情绪。
And how will I master these emotions so that each day will be productive? For unless my moodis right the day will be a failure. Trees and plants depend on the weather to flourish but I makemy own weather, yea I transport it with me. If I bring rain and gloom and darkness andpessimism to my customers then they will react with rain and gloom and darkness andpessimism and they will purchase naught. If I bring joy and enthusiasm and brightness andlaughter to my customers they will react with joy and enthusiasm and brightness and laughterand my weather will produce a harvest of sales and a granary of gold for me.
我怎样才能控制情绪，以使每天卓有成效呢?除非我心平气和，否则迎来的又将是失败的一天。花草树木，随着气候的变化而生长，但是我为自己创造天气。我要学会用自己的心灵弥补气候的不足。如果我为顾客带来风雨、忧郁、黑暗和悲观，那么他们也会报之于风雨、忧郁、黑暗和悲观，而他们什么也不会买。相反的，如果我们为顾客献上欢乐、喜悦、光明和笑声，他们也会报之以欢乐、喜悦、光明和笑声，我就能获得销售上的丰收，赚取成仓的金币。
Today I will be master of my emotions.
今天我学会控制情绪。
And how will I master my emotions so that every day is a happy day, and a productive one? Iwill learn this secret of the ages: Weak is he who permits his thoughts to control his actions;strong is he who forces his actions to control his thoughts. Each day, when I awaken, I willfollow this plan of battle before I am captured by the forces of sadness, self-pity and failure.
我怎样才能控制情绪，让每天充满幸福和欢乐?我要学会这个千古秘诀：弱者任思绪控制行为，强者让行控制思绪。每天醒来当我被悲伤、自怜、失败的情绪包围时，我就这样与之对抗。
If I feel depressed I will sing. If I feel sad I will laugh. If I feel ill I will double my labor. If I feelfear I will plunge ahead. If I feel inferior I will wear new garments. If I feel uncertain I will raisemy voice. If I feel poverty I will think of wealth to come. If I feel incompetent I will rememberpast success. If I feel insignificant I will remember my goals. Today I will be master of myemotions.
沮丧时，我引吭高歌。 悲伤时，我开怀大笑。 病痛时，我加倍工作。 恐惧时，我勇往直前。 自卑时，我换上新装。 不安时，我提高嗓声。 穷困潦倒时，我想象未来的富有。 力不从心时，我回想过去的成功。 自轻自贱时，我想想自己的目标。 总之，今天我要学会控制自己的情绪。
Henceforth, I will know that only those with inferior ability can always be at their best, and I amnot inferior. There will be days When I must IN THE WORLD constantly struggle againstforces which would tear me down. Those such as despair and sadness are simple torecognize but there are others which approach with a smile and the hand of friendship andthey can also destroy me. Against them, too, I must never relinquish control.
从今往后，我明白了，只有低能者才会江郎才尽，我并非低能者，我必须不断对抗那限些企图摧垮我的力量。失望与悲伤一眼就会被识破，而其它许多敌人是不易觉察的。它们往往面带微笑，却随时可能将我们摧垮。对它们，我们永远不能放松警惕。
If I become overconfident I will recall my failures. If I overindulge I will think of past hungers. If Ifeel complacency I will remember my competition. If I enjoy moments of greatness I willremember moments of shame. If I feel all-powerful I will try to stop the wind. If I attain greatwealth I will remember one unfed mouth. If l become overly proud I will remember a moment ofweakness. If I feel my skill is unmatched I will look at the stars. Today I will be master of myemotions.
自高自大时，我要追寻失败的记忆。 纵情得意时，我要记得挨饿的日子。 洋洋得意时，我要想想竞争的对手。 沾沾自喜时，不要忘了那忍辱的时刻。 自以为是时，看看自己能否让步驻步。 腰缠万贯时，想想那些食不果腹的人。 骄傲自满时，要想到自己怯懦的时候。 不可一世时，让我抬头，仰望群星。 今天我学会控制情绪。
And with this new knowledge I will also understand and recognize the moods of him on whomI call. I will make allowances for his anger and irritation of today for he knows not the secret ofcontrolling his mind. I can withstand his arrows and insults for now I know that tomorrow hewill change and be a joy to approach.
有了这项新本领，我也更能体察别人的情绪变化。我宽容怒气冲冲的人，因为他尚未懂得控制自己的情绪，就可以忍受他的指责与辱骂，因为我知道明天他会改变，重新变得随和。
No longer will I judge a man on one meeting; no longer will I fail to call again tomorrow on hewho meets me with hate today. This day he will not buy gold chariots for a penny, yettomorrow he would exchange his home for a tree. My knowledge of this secret will be my keyto great wealth.
我不再只凭一面之交来判断一个人，也不再一时的怨恨与人绝交，今天不肯花一分钱买金蓬马车的人，明天也许会用全部家当换树苗。知道了这个秘密，我可以获得极大的财富。
Today l will be master of my emotions.
今天我学会控制情绪。
Henceforth I will recognize and identify the mystery of moods in all mankind, and in me. Fromthis moment I am prepared to control whatever personality awakes in me each day. I willmaster my moods through positive action and when I master my moods I will control mydestiny.
我从此领悟人类情绪的变化的奥秘。对于自己千变万化的个性，我不再听之任之，我知道，只有积极主动地控制情绪，才能掌握自己的命运。
Today I control my destiny, and my destiny is to become the greatest salesman in the world!
我控制自己的命运就是成为世界上最伟大的推销员!
I will become master of myself. I will become great.
我成为自己的主人。 我由此而变得伟大。
1. recede v. 退, 后退 2. exultation n. 狂喜 3. pessimism n.悲观, 悲观主义 4. self-pity n. 自怜 5.relinquish v. 放弃; 弃绝 6. irritation n. 激怒, 生气 7. personality n. 个性
