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Someone cut you off as you drove to work. Your boss passed over you for the latest promotion. A close relative with young children refuses to get a Covid-19 vaccine.
在你開車去上班的路上，有人突然插隊。最近的一次提拔，你的上級越過了你，選了其他人。孩子的近親拒絕接種新冠疫苗。
Nearly everyone has encountered a situation that left them simmering in anger. To get rid of the fiery feeling, people will often vent to someone, but that's not necessarily the best path, said Brad Bushman, professor of communications at The Ohio State University in Columbus.
幾乎所有人都遇到過讓自己感到憤怒的情況。如位于哥倫布俄亥俄州立大學溝通學教授Brad Bushman所說，為了消除這種憤怒感，人們往往會把怒火發泄到別人身上，其實這并非最佳的處理方式。
Simmer:充滿（難以控制的感情，尤指憤怒）
"You know, rather than venting anger or stuffing it inside, turning down the heat is the best approach," Bushman told CNN Chief Medical Correspondent Dr. Sanjay Gupta in his podcast, Chasing Life.
Bushman在CNN首席醫學記者Sanjay Gupta博士的播客《追逐生活》中說，“面對憤怒，最好的方式不是把怒氣撒到別人身上或悶在心里，而是把怒火熄滅。”
Anger is an emotional response to a "real or imagined threat or provocation," he said. It ranges from mild irritation to blind rage and, when not addressed properly, can lead to health problems like cardiovascular disease, he added.
憤怒是對“實際或想象的威脅或挑釁”的一種情感回應，他說。從有些慍怒到狂怒，憤怒的程度有所不同。如果無法正確處理憤怒，就會出現心血管疾病類的健康問題，他補充表示。
Provocation：挑釁
When the emotion triggers us, it also evokes your fight-or-flight response, said Ryan Martin, associate dean and professor of psychology at the University of Wisconsin-Green Bay.
Ryan Martin，威斯康辛大學綠灣校區心理學教授兼副院長說，當我們產生憤怒的感覺時，我們會產生戰斗-或-逃跑反應。
Your muscles may tense up, the heart rate increases, and the digestive system slows down as you prepare to fight, he said.
當你準備戰斗時，你的肌肉會緊張，心率會加快，同時消化系統會減慢。
To manage your response to everyday challenges, some coping mechanisms are more helpful than others. Here, experts share some of the most effective strategies to process your anger — and a few approaches that do more harm than good.
為了調節我們對日常生活中所遇到的麻煩的反應，有些處理方案比起其他方法更有幫助。在這里，專家將為我們介紹其中一些應對憤怒的有效的方法-以及少數有害無利的反應方式。
Do take a deep breath
深呼吸
When people become angry, it spikes their physiological arousal, like heart rate and blood pressure, Bushman said.
當人生氣時，憤怒會導致人體內的生理喚起，比如心率和血壓。
To lower your arousal, he suggested people take in a deep breath of fresh air and count to 10. As time passes, arousal decreases, so the longer you count the mo
re time your body has to relax.
為了使生理喚起有所下降，他建議人們深吸一口氣，然后數到10。隨著時間的推移，生理喚起逐漸下降，因此數數的時間越長，身體就會有越多的時間放松下來。
After feeling angry, Bushman said he meditates and practices yoga to unwind. Some other relaxing activities include listening to soothing music or taking a bath.
Bushman說，當自己感到憤怒時，他會冥想并通過練習瑜伽來放松自我。還有其他一些放松方式，包括聽舒緩的音樂或泡澡。
Don't vent to others
不要遷怒于他人
Venting is a popular way to blow off steam and let those around you know why you're angry.
遷怒于人是常見的擺脫憤怒的方法，這種方法可以讓你周圍的人知道你為什么生氣。
However, arousal levels stay high because venting keeps the memories at the forefront of your mind, Bushman said.
但是，這種方法會導致身體喚醒始終保持較高的狀態，因為遷怒于人會讓憤怒的記憶始終在大腦中盤旋，Bushman表示。
"What often happens when we talk to our friends is they just validate what we're feeling," he told Gupta in the podcast episode. This feeds the flame instead of dialing it down, Bushman explained.
“當我們向朋友傾訴時，朋友們往往會站在我們這一邊并讓我們認為自己感到憤怒是對的，”他在播客中對Gupta說。這會助長我們的憤怒，而非使它慢慢淡化，Bushman解釋到。
Do problem-solve
解決問題
Anger often hits us when we're facing a problem, such as something interfering with our goals or not being treated respectfully, Martin said.
憤怒常常會在我們遇到問題時出現，比如導致無法實現目標的情況或沒有被尊重，Martin表示。
The energy that surges with the fight-or-flight response can be channeled into solving the problem that is making you angry, he explained.
隨戰斗或逃跑反應涌現的能量可以用來解決讓你感到憤怒的問題，他解釋道。
Singer Joan Jett said she encountered many situations in her career that stoked anger inside of her, such as being spit on while onstage. She took that anger and wrote songs like "Bad Reputation" as a way to release the feeling.
"If you didn't channel it towards some kind of positive outcome, you'd just burn up inside and are consumed by the fire of your emotions," Jett told Gupta.
歌手Joan Jett說，她在自己的職業生涯中也遇到過許多讓自己感到憤怒的情形，比如在臺上時有人朝自己吐口水。她會利用這種憤怒進行歌曲創作（比如歌曲《聲名狼藉》）并通過這種方式來發泄憤怒。“如果你沒有轉化憤怒并把它變成某些積極的結果，那么你會把憤怒放在心里，而這種憤怒對身體是一種損害，”Jett和Gupta說道。
Don't get physical
不要把憤怒轉化為肢體動作
The worst approach to handling anger is to blow off steam in physical ways, such as boxing or breaking things, Martin said.
面對憤怒最壞的方法就是通過肢體運動來發泄，比如打拳擊或者打碎東西，Martin表示。
It's a maladaptive expression style that is associated with long-term problems with anger control, he explained. This can reinforce that behavior, so when you become angry in the future, you're inclined to get physical again, he added.
這種一種適應不良的表達方式。這種表達方式與長期無法控制憤怒有關，他解釋道。這種方法會強化行為，所以當你變得憤怒時，你可能還是訴諸武力，他補充表示。
A prison that had a common practice of letting prisoners hit a punching bag when they got angry called Bushman to ask whether this was a good idea. He said it was a "horrible" idea and to get rid of it.
有所監獄就讓關在里面的罪犯在憤怒時擊打沙袋。這個監獄給Bushman打電話詢問這是否是一個好方法。Bushman回答，“絕對不是”并建議監獄不再使用這個方法。
"Our own research has shown pretty conclusively that hitting a punching bag increases the likelihood that you will aggress against real people, including innocent bystanders," Bushman said.’
Bushman表示：“我們自己的研究結果表明，憤怒時擊打沙袋會增加你在現實生活中攻擊他人的可能性，包括無辜的旁觀者。”
Physical exercise like running, which gets your heart pumping, is also a bad idea, he added. With your heart rate elevated, your arousal levels remain high, which is the opposite of what you want to happen when you're trying to control your anger.
體育鍛煉，比如跑步會讓心跳加快，也不是一個好的辦法。當心率增加時，身體喚醒仍然處于較高的狀態，這與我們試圖控制憤怒時所希望的降低身體喚醒恰恰相反。
Do think positive
往好的一面想
It's difficult to feel two emotions at once, Bushman said, so channel your energy into a positive emotion to push out the anger.
To produce feelings of love, give a loved one a hug or cuddle with a companion animal, he said. To produce humor, read or watch something funny, Bushman suggested. And to produce empathy, help someone in need.
Bushman表示，我們很難同時感受兩種情緒，所以我們要把憤怒的能量轉化為積極的情感以消除憤怒。
如果想要有愛的感覺，可以給愛人一個擁抱或擁抱自己的愛寵。如果想要開心一點，那么可以閱讀或觀看一些有趣的內容， Bushman建議。如果想要有同理心，那么可以去幫助那些需要幫助的人。
Don't suppress your anger
不要壓抑憤怒
Sometimes it looks like the easiest option is to suppress your anger, but it's not an effective way to deal with the emotion, said David H. Rosmarin, assistant professor at Harvard Medical School and research psychologist at McLean Hospital in Belmont, Massachusetts.
有時，最簡單的方法似乎是壓抑自己的憤怒，但這并非是應對情感的一種有效的辦法，David H.Rosmarin，哈佛藥學院助理教授兼麻省Belmont 的McLean醫院的研究心理學家表示。
"Simply ignoring anger long-term is a surefire way to increase its intensity in the long-run," he said.
他說：“長期對憤怒置之不理只會讓憤怒的感覺更加猛烈。”
Trying to move on is not productive because it doesn't address the factors that led us to getting angry in the first place, he added.
嘗試忽略憤怒并非是一個建設性的辦法。首先，忽略憤怒并沒有消除讓我們感到憤怒的因素，他補充表示。
Some people will go so far as to cut others out of their life who anger them, Rosmarin said.
有些人甚至會讓惹自己生氣的人從自己的生活中消失，Rosmarin說。
"Yes, it can suppress the negative emotions associated with anger in the short run, but the reality is that people are going to upset us from time to time, and we need to learn to deal with that," he explained.
“沒錯，你可以在短期內壓制與憤怒有關的負面情感，但現實是有人還是會時不時讓我們感到生氣，所以我們需要學習面對憤怒，”他解釋到。
文章來源：CNN 編輯&整理：Susan