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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.
在你开车去上班的路上，有人突然插队。最近的一次提拔，你的上级越过了你，选了其他人。孩子的近亲拒绝接种新冠疫苗。
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.
几乎所有人都遇到过让自己感到愤怒的情况。如位于哥伦布俄亥俄州立大学沟通学教授Brad Bushman所说，为了消除这种愤怒感，人们往往会把怒火发泄到别人身上，其实这并非最佳的处理方式。
Simmer:充满（难以控制的感情，尤指愤怒）
"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首席医学记者Sanjay Gupta博士的播客《追逐生活》中说，“面对愤怒，最好的方式不是把怒气撒到别人身上或闷在心里，而是把怒火熄灭。”
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.
愤怒是对“实际或想象的威胁或挑衅”的一种情感回应，他说。从有些愠怒到狂怒，愤怒的程度有所不同。如果无法正确处理愤怒，就会出现心血管疾病类的健康问题，他补充表示。
Provocation：挑衅
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，威斯康辛大学绿湾校区心理学教授兼副院长说，当我们产生愤怒的感觉时，我们会产生战斗-或-逃跑反应。
Your muscles may tense up, the heart rate increases, and the digestive system slows down as you prepare to fight, he said.
当你准备战斗时，你的肌肉会紧张，心率会加快，同时消化系统会减慢。
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.
为了调节我们对日常生活中所遇到的麻烦的反应，有些处理方案比起其他方法更有帮助。在这里，专家将为我们介绍其中一些应对愤怒的有效的方法-以及少数有害无利的反应方式。
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.
当人生气时，愤怒会导致人体内的生理唤起，比如心率和血压。
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.
为了使生理唤起有所下降，他建议人们深吸一口气，然后数到10。随着时间的推移，生理唤起逐渐下降，因此数数的时间越长，身体就会有越多的时间放松下来。
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说，当自己感到愤怒时，他会冥想并通过练习瑜伽来放松自我。还有其他一些放松方式，包括听舒缓的音乐或泡澡。
Don't vent to others
不要迁怒于他人
Venting is a popular way to blow off steam and let those around you know why you're angry.
迁怒于人是常见的摆脱愤怒的方法，这种方法可以让你周围的人知道你为什么生气。
However, arousal levels stay high because venting keeps the memories at the forefront of your mind, Bushman said.
但是，这种方法会导致身体唤醒始终保持较高的状态，因为迁怒于人会让愤怒的记忆始终在大脑中盘旋，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.
“当我们向朋友倾诉时，朋友们往往会站在我们这一边并让我们认为自己感到愤怒是对的，”他在播客中对Gupta说。这会助长我们的愤怒，而非使它慢慢淡化，Bushman解释到。
Do problem-solve
解决问题
Anger often hits us when we're facing a problem, such as something interfering with our goals or not being treated respectfully, Martin said.
愤怒常常会在我们遇到问题时出现，比如导致无法实现目标的情况或没有被尊重，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.
随战斗或逃跑反应涌现的能量可以用来解决让你感到愤怒的问题，他解释道。
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说，她在自己的职业生涯中也遇到过许多让自己感到愤怒的情形，比如在台上时有人朝自己吐口水。她会利用这种愤怒进行歌曲创作（比如歌曲《声名狼藉》）并通过这种方式来发泄愤怒。“如果你没有转化愤怒并把它变成某些积极的结果，那么你会把愤怒放在心里，而这种愤怒对身体是一种损害，”Jett和Gupta说道。
Don't get physical
不要把愤怒转化为肢体动作
The worst approach to handling anger is to blow off steam in physical ways, such as boxing or breaking things, Martin said.
面对愤怒最坏的方法就是通过肢体运动来发泄，比如打拳击或者打碎东西，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.
这种一种适应不良的表达方式。这种表达方式与长期无法控制愤怒有关，他解释道。这种方法会强化行为，所以当你变得愤怒时，你可能还是诉诸武力，他补充表示。
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.
有所监狱就让关在里面的罪犯在愤怒时击打沙袋。这个监狱给Bushman打电话询问这是否是一个好方法。Bushman回答，“绝对不是”并建议监狱不再使用这个方法。
"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：“我们自己的研究结果表明，愤怒时击打沙袋会增加你在现实生活中攻击他人的可能性，包括无辜的旁观者。”
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.
体育锻炼，比如跑步会让心跳加快，也不是一个好的办法。当心率增加时，身体唤醒仍然处于较高的状态，这与我们试图控制愤怒时所希望的降低身体唤醒恰恰相反。
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，我们很难同时感受两种情绪，所以我们要把愤怒的能量转化为积极的情感以消除愤怒。
如果想要有爱的感觉，可以给爱人一个拥抱或拥抱自己的爱宠。如果想要开心一点，那么可以阅读或观看一些有趣的内容， Bushman建议。如果想要有同理心，那么可以去帮助那些需要帮助的人。
Don't suppress your anger
不要压抑愤怒
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.
有时，最简单的方法似乎是压抑自己的愤怒，但这并非是应对情感的一种有效的办法，David H.Rosmarin，哈佛药学院助理教授兼麻省Belmont 的McLean医院的研究心理学家表示。
"Simply ignoring anger long-term is a surefire way to increase its intensity in the long-run," he said.
他说：“长期对愤怒置之不理只会让愤怒的感觉更加猛烈。”
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.
尝试忽略愤怒并非是一个建设性的办法。首先，忽略愤怒并没有消除让我们感到愤怒的因素，他补充表示。
Some people will go so far as to cut others out of their life who anger them, Rosmarin said.
有些人甚至会让惹自己生气的人从自己的生活中消失，Rosmarin说。
"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.
“没错，你可以在短期内压制与愤怒有关的负面情感，但现实是有人还是会时不时让我们感到生气，所以我们需要学习面对愤怒，”他解释到。
文章来源：CNN 编辑&整理：Susan