Scream at the boss? Snap at a colleague? Throw your cell phone into your computer monitor?

　　朝老板大喊大叫?对同事厉声斥责?把手机砸在电脑显示器上?

　　In most cases anger isn&apost an illness but a normal human emotion that causes problems when it flares too hot, too often. People can learn to manage their anger with practical skills。

　　在大多数情况下，愤怒并不是一种疾病，而是一种正常的人类情绪，只不过在过度、过于频繁发生的时候才会导致问题。通过实际的技巧，人们可以学会管理自己的愤怒情绪。

　　Psychologists believe that individual talk therapy is the most fective for anger problems. Anger doesn&apost occur by itself. It&aposs nested and embedded with a lot of other emotions -- sadness, gri, shame. Angry people want to talk, given the opportunity。

　　心理学家认为，个人对话治疗是解决愤怒问题最有效的方法。愤怒并非单独产生的，它还隐含和嵌入着许多其它情绪，比如伤心、悲痛、羞辱等等。一旦有机会，愤怒的人总是想倾诉。

　　Tips to Help Keep A Temper in Check

　　有助于控制脾气的小贴士

　　--Calculate what your anger is costing you. Many people with anger problems think anger gives them an edge, and establishes superiority. Instead, you just look like an idiot。

　　计算愤怒的成本。许多患有愤怒问题的人都会认为愤怒给予他们一定的优势，让他们具有澳际感。其实恰恰相反，你看起来就像个白痴。

　　--Be aware of how you talk to yourself. If you keep saying how awful this is and making yourself feel alike a victim, you will get more angry。

　　小心自言自语的方式。如果你总是在说这件事情是多么糟糕，让你自己感觉十足是个受害者的话，你就会变得更加愤怒。

　　--If you feel a blowup coming on, give yourself a time-out bore acting on it. Wait 15 minutes bore you say something, or an hour bore you send an email. Keep your options open. If it&aposs not going to be important in an hour, then let it go. It&aposs not worth getting angry about。

　　如果你感觉自己就要大发雷霆，那么不妨在爆发之前稍作停顿。过15分钟再开口，或者是过一个小时再发邮件。给自己多个选择。如果在一个小时之内这件事情变得不再那么重要的话，那么就让它过去吧。它不值得你为之生气。

　　--Keep an "anger log" to monitor what makes you angry. Learn to identify and avoid your triggers。

　　记下“愤怒日志”，监控导致自己愤怒的因素。学习辨认和避免触发愤怒的扳机。

　　--Don&apost ruminate on past affronts or injustices。

　　莫要沉湎于过去所受的侮辱或者不公平。

　　--Get physical, without fists. When your primitive brain senses a threat, it sets off the &aposfight or flight&apos cascade of hormones. Opt for flight instead of fight and burn off the extra adrenaline and cortisol with exercise. Even a brisk walk will help calm you down。

　　以锻炼消耗精力，不用拳头。当你的原脑感觉到危险的时候，它会发出“打或逃”的激素链。选择逃而非打，通过锻炼消耗掉多余的肾上腺素和皮质醇。即便是一次轻快的散步也会有助于你平和情绪。

　　--Rrame the situation. Instead of seeing every inconvenience or frustration as a personal affront, imagine a benign explanation。

　　重新组织自己面临的状况。与其把每一次困难或者沮丧的经历看作个人遭受的侮辱，倒不如设想一个善意的解释。

　　--Find a constructive solution to the issue at hand. Ask yourself: What do I need to be okay right now? That shifts the focus from how the other person needs to be punished to how I need to respond in a healthy way。

　　找出一个建设性的解决办法应对手头的问题。问问你自己：我现在需要怎么做才能保持平静?这样就会将注意力转移，从专注于考虑对方必须受到怎样的惩罚，转移到要怎样才能以一种良好的方式应对。

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