如何應對消極情緒？
There’s no reason to let pessimistic self-chatter dictate how you view the rest of your day. The more we let our negative thoughts occupy our mind without interruption, the more interconnected they will become.
沒有理由讓消極思想控制你看待今后生活的態度，我們越任由消極情緒占據思想，它就越強大。
NEGATIVE THINKING COMES WITH WARNING SIGNS
消極思想都有征兆
My negative thought warning sign: I start senselessly criticizing myself. For me, it was a sign that I needed to check in with myself about how I was feeling in regards to my goals and responsibilities. After some self-reflection, I found the problem: My to-do list had been piling up, and I was avoiding some tasks that needed to either be delegated or taken head on. Cue the negative thinking.
我的消極思想的征兆是：開始無意識地批評自己。對我而言這就是一個跡象，說明我需要審視自己是如何看待目標和責任的。自我反思之后我發現了問題所在：我的任務清單太滿了，我是想避開一些需要交由別人代理或親自完成的任務，從而觸發了消極思想。
That check-in allowed me to take early action. Your warning sign to negative thinking, however, might be different from mine.
這種反思使我能提前采取應對措施，然而你的消極思想征兆可能跟我不一樣。
SUBTLE THOUGHTS AND BEHAVIORS TO LOOK OUT FOR
注意細微的想法和行為
●Are you a nail biter?
你喜歡咬指甲嗎？
●Self insulter?
喜歡自虐？
●Impulse buyer?
是購物狂？
●Emotional eater?
還是情緒化的吃貨？
In a lot of ways, these are all “self-soothing” behaviors, even if some of them can cause more problems than they solve. But they are also behaviors that we do often without noticing.
在很多時候這些都是自我安撫行為，即使其中一些可能弊大于利。但這些也經常是我們不經意間的行為。
One of these behaviors on their own might hardly be noticeable or not even considered negative. But when we pay attention to the timing and frequency of these types of behaviors, they could be early signs of depression. When we notice these subtle signs, we can better take preventive or healing actions.
這些行為本身可能很難被人注意到或被視為消極行為，但當我們注意到此類行為的持續時間和頻率時，他們可能就會成為憂郁的早期跡象，一旦我們注意到這些細微的跡象就能更好地采取預防或解決措施。
Another benefit of noticing these subtle signs: You may start to notice that they happen around certain people, at certain times of day, or even in certain places. If you are able to identify these triggers to your negative thoughts or self-soothing behaviors, you may be able to eliminate the trigger altogether.
注意到這些細微跡象的另一個好處就是：你可以開始關注這些行為在哪些人身邊、一天中什么時間或甚至在什么地點發生。如果能找到觸發消極情緒或自我安撫行為的東西，你就能把誘因一起清理掉。
HOW TO STOP NEGATIVE THINKING ONCE YOU SPOT IT
發現消極思想如何阻止
Well, using my previous example, you could do a check in with yourself and examine your current thoughts and expectations about how things are going. Or, you could also use a popular Dialectical Behavior Therapy technique called “Opposite Emotion Action”. The technique works as follows:
像我以前一樣你可以自我反思并梳理一下目前的想法和對事情發展方向的期待，或者你也可以利用時下正流行的辯證行為療法中的一種方法，叫作“反向情緒行為”，方法如下：
1. Identify your negative feeling
1.確定你的消極情緒
In my case, it might have been self-loathing or disappointment.
對我而言可能是自我厭惡或失望。
2. Identify an opposite emotion
2.確定相反的情緒
For me, it might have been self-love or gratitude.
對我而言可能是自愛或感激。
3. Act as if that is how you were feeling
3.表現得好像積極情緒才是自己真實的想法
This might have caused me to think something like “I’m running really well today.” or “At least I got out of bed this morning to exercise!”
這樣可能我就會想“我今天跑得真好”或者“至少我今天早上起床鍛煉了！”
This technique can shift your negative thoughts to more neutral or even positive thoughts, and will certainly help prevent them from getting worse.
這個技巧能使你的消極想法變得更中立或甚至轉換成積極的想法，一定能避免你的想法越來越糟。
Spotting our negative thoughts before they turn us into a ball of stress isn’t easy–but when we pay a little more attention to our automatic thoughts and behaviors, we can start to see the future and prevent negative thoughts from taking hold.
在壓力堆積成山之前發現消極情緒并非易事，但當我們多花一點心思關注自己下意識的想法和行為時，我們就能看到未來，避免被消極情緒控制。
There’s no reason to let pessimistic self-chatter dictate how you view the rest of your day. The more we let our negative thoughts occupy our mind without interruption, the more interconnected they will become.
沒有理由讓消極思想控制你看待今后生活的態度，我們越任由消極情緒占據思想，它就越強大。
NEGATIVE THINKING COMES WITH WARNING SIGNS
消極思想都有征兆
My negative thought warning sign: I start senselessly criticizing myself. For me, it was a sign that I needed to check in with myself about how I was feeling in regards to my goals and responsibilities. After some self-reflection, I found the problem: My to-do list had been piling up, and I was avoiding some tasks that needed to either be delegated or taken head on. Cue the negative thinking.
我的消極思想的征兆是：開始無意識地批評自己。對我而言這就是一個跡象，說明我需要審視自己是如何看待目標和責任的。自我反思之后我發現了問題所在：我的任務清單太滿了，我是想避開一些需要交由別人代理或親自完成的任務，從而觸發了消極思想。
That check-in allowed me to take early action. Your warning sign to negative thinking, however, might be different from mine.
這種反思使我能提前采取應對措施，然而你的消極思想征兆可能跟我不一樣。
SUBTLE THOUGHTS AND BEHAVIORS TO LOOK OUT FOR
注意細微的想法和行為
●Are you a nail biter?
你喜歡咬指甲嗎？
●Self insulter?
喜歡自虐？
●Impulse buyer?
是購物狂？
●Emotional eater?
還是情緒化的吃貨？
In a lot of ways, these are all “self-soothing” behaviors, even if some of them can cause more problems than they solve. But they are also behaviors that we do often without noticing.
在很多時候這些都是自我安撫行為，即使其中一些可能弊大于利。但這些也經常是我們不經意間的行為。
One of these behaviors on their own might hardly be noticeable or not even considered negative. But when we pay attention to the timing and frequency of these types of behaviors, they could be early signs of depression. When we notice these subtle signs, we can better take preventive or healing actions.
這些行為本身可能很難被人注意到或被視為消極行為，但當我們注意到此類行為的持續時間和頻率時，他們可能就會成為憂郁的早期跡象，一旦我們注意到這些細微的跡象就能更好地采取預防或解決措施。
Another benefit of noticing these subtle signs: You may start to notice that they happen around certain people, at certain times of day, or even in certain places. If you are able to identify these triggers to your negative thoughts or self-soothing behaviors, you may be able to eliminate the trigger altogether.
注意到這些細微跡象的另一個好處就是：你可以開始關注這些行為在哪些人身邊、一天中什么時間或甚至在什么地點發生。如果能找到觸發消極情緒或自我安撫行為的東西，你就能把誘因一起清理掉。
HOW TO STOP NEGATIVE THINKING ONCE YOU SPOT IT
發現消極思想如何阻止
Well, using my previous example, you could do a check in with yourself and examine your current thoughts and expectations about how things are going. Or, you could also use a popular Dialectical Behavior Therapy technique called “Opposite Emotion Action”. The technique works as follows:
像我以前一樣你可以自我反思并梳理一下目前的想法和對事情發展方向的期待，或者你也可以利用時下正流行的辯證行為療法中的一種方法，叫作“反向情緒行為”，方法如下：
1. Identify your negative feeling
1.確定你的消極情緒
In my case, it might have been self-loathing or disappointment.
對我而言可能是自我厭惡或失望。
2. Identify an opposite emotion
2.確定相反的情緒
For me, it might have been self-love or gratitude.
對我而言可能是自愛或感激。
3. Act as if that is how you were feeling
3.表現得好像積極情緒才是自己真實的想法
This might have caused me to think something like “I’m running really well today.” or “At least I got out of bed this morning to exercise!”
這樣可能我就會想“我今天跑得真好”或者“至少我今天早上起床鍛煉了！”
This technique can shift your negative thoughts to more neutral or even positive thoughts, and will certainly help prevent them from getting worse.
這個技巧能使你的消極想法變得更中立或甚至轉換成積極的想法，一定能避免你的想法越來越糟。
Spotting our negative thoughts before they turn us into a ball of stress isn’t easy–but when we pay a little more attention to our automatic thoughts and behaviors, we can start to see the future and prevent negative thoughts from taking hold.
在壓力堆積成山之前發現消極情緒并非易事，但當我們多花一點心思關注自己下意識的想法和行為時，我們就能看到未來，避免被消極情緒控制。
