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aman1987榮譽(yù)版主 (文壇精英)
聽雨&夢夢
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心情不好嗎？教你如何盡快擺脫低落情緒 已有5人參與
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Everyone gets into a big ol’ bad mood sometimes. I’m talking about the kind of mood that throws a spanner in the works, has you fuming at every little thing and threatens to ruin a perfectly good day. Sometimes these moods happen just when you don’t want them to and they can get in the way of doing what you want to do in the way that you want to do it. Here’s how to shake them off quickly so that you can get back your life. 1. Leave the room Get a change of scene. Right now. Bad moods can be triggered by all kinds of things and often it’s something around you that ticked you off, and if you stay in the same environment it’ll continue to nag at you and play on your mind. Go to a new environment, surround yourself with different things, different people and different sensations and it’s easier for you to leave your bad mood behind you. 2. Give yourself a treat When you’re in a bad mood it’s easy to look for things to fuel that bad mood or reinforce it. Why? Because you want to feel like your bad mood is valid, so you look for things to validate it and make it right. Break that habit by doing the opposite, no matter how strange it might feel. Watch a funny movie, play your favourite song, go for a walk in your local park, grab a coffee and a slice of pie in that great coffee shop. Do something that feels good and puts a smile on your face, and your bad mood will be history. 3. Have a BMW When I’m in a coaching session with someone it’s pretty obvious if they’re in a bad mood. When that happens I say to them, “Right. You have 4 minutes to Bitch, Moan and Whine all you want. When the 4 minutes is up there’s no more moaning, deal?”. Then they let rip for 4 minutes. Taking just a couple of minutes for a BMW (as I like to call it) can get everything right out there, everything that’s bubbling away. The key is not to pause or think - a BMW session is just getting it all out there. Often you’ll find that you run out of steam before the 4 minutes is up and sometimes you’ll just end up laughing. Either way, when you’re done you’ll feel lighter. 4. Hit the gym Physical exercise has a direct influence on our mood, and countless studies have shown that exercise releases endorphins and serotonin (the body’s pleasure chemicals) that positively affect your mood. Hitting the gym not only releases those feel-good chemicals, but it’s a great distraction, diverting your attention away from your bad mood and giving you something to do that occupies your body and mind. 5. Let yourself off the hook Fact of Life # 37 - Bad moods happen. Sometimes, it’s just fine to let the bad mood ride. If things are niggling you and bad moods are a familiar deal to you, then it’s a good bet that something’s not quite right somewhere in your life. Letting the bad mood ride allows you to go to those dark places where you wouldn’t normally go and see what’s there. You don’t have to wallow in it, but letting it happen can be surprisingly liberating. Your bad moods are just as valid as your good moods and when you come out the other side you might just have learned something about what’s really going on. 每個(gè)人都會(huì)不時(shí)陷入低落的情緒之中。我說的是會(huì)給你帶來麻煩，讓你為任何小事情惱火，也可能破壞你非常美好的一天的那種心情。 有時(shí)，這種心情會(huì)在你意想不到的時(shí)候突然出現(xiàn)，從而影響你做真正想做的事。以下是如何迅速擺脫這種心情的方法，能幫助你恢復(fù)正常的生活。 １．離開房間 改變一下環(huán)境。立刻就做。各種情況都會(huì)觸發(fā)低落的情緒。這種情緒總是糾纏著你，在你身上留下印記。如果你呆在同一個(gè)環(huán)境中，它會(huì)不斷地搔擾你，留在你的腦中揮之不去。到一個(gè)新的環(huán)境中去，讓自己接觸不同的事，不同的人，體會(huì)不同的感覺，就能輕易地把低落的情緒拋到腦后。 ２．做件快樂的事情 你在心情不好時(shí)，很容易找到借口助長或加強(qiáng)低落的情緒。為什么呢？因?yàn)槟阆胱C實(shí)自己心情不好是有理由的，因此要想找辦法證明它，做出合理的解釋。 做點(diǎn)相反的事，打破這種習(xí)慣，別管這樣做感覺會(huì)多么奇怪。去看場有趣的電影，演奏一曲最喜歡的歌曲，去當(dāng)?shù)毓珗@散散步，或者在那家大咖啡館喝杯咖啡，吃塊餡餅�？傊鎺⑿�，做點(diǎn)令你感覺良好的事情，你的壞心情就會(huì)成為隨風(fēng)而去。 ３．發(fā)發(fā)牢騷，訴訴苦，嘀咕嘀咕（ＢＭＷ） 在為一些人上輔導(dǎo)課時(shí)，我能很清楚地看出他們是否心情不好。發(fā)現(xiàn)他們心情不好時(shí)，我就會(huì)說，“好了，給你們四分鐘時(shí)間發(fā)發(fā)牢騷，訴訴苦，嘀咕嘀咕所有的煩惱。四分鐘一到，就不準(zhǔn)再發(fā)牢騷了，好嗎？”于是，他們就盡情地發(fā)泄四分鐘。 只需花幾分鐘時(shí)間做一下ＢＭＷ（我是這么為它命名的），把一切煩惱發(fā)泄出來，一切煩惱都會(huì)煙消云散。猶豫或思考不是解決問題的辦法——ＢＭＷ時(shí)間就是要把一切煩惱都倒出來。往往在四分鐘之前你會(huì)感到?jīng)]精打采，而四分鐘之后會(huì)開懷大笑。不管用哪種方法，你做到了，就會(huì)感覺輕松。 ４．埋頭鍛煉 體育鍛煉能直接影響我們的情緒，無數(shù)的研究證明，鍛煉能釋放內(nèi)啡吠和血清素（令身體感到愉快的化學(xué)物質(zhì)），能積極地影響你的心情。埋頭體育鍛煉不僅能釋放出那些令人感覺良好的化學(xué)物質(zhì)，而且能很好地轉(zhuǎn)移注意力。它能把注意力轉(zhuǎn)移出低落的情緒，讓你能做點(diǎn)什么來分散身體和大腦的注意。 ５．讓自己擺脫困境 心情不好是無法更改的事。有時(shí)，心情不好就順其自然也很好。如果有些事情總是令你傷神費(fèi)力，總是讓你感到心情不好，那就說明你生活中的某件事情肯定做的不對(duì)。順其自然的壞心情能引領(lǐng)你發(fā)現(xiàn)在正常情況下不可能感覺到的陰暗面。 你不必沉溺其中，但是任其發(fā)展能出人意外地令你解脫。心情好不好都是正常的心理狀態(tài)，而當(dāng)你從另一個(gè)角度看待它時(shí)，就可能真正了解到那是怎么回事。 [ 來自科研家族 夢里的棉花糖 ] |
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