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Hi Psych2Goers and welcome back to our channel.
Psych2Goers，大家好，欢迎回到本期频道。
Have you ever deeply regretted something you said or did? Sometimes we act on impulse or let our emotions get the best of us.
你有为自己说过或做过的事深感后悔过吗？有时候我们会冲动行事，或者被情绪控制。
We have so many emotions. It's easy for them to take control.
我们有很多情绪，很容易被情绪掌控局面。
The five basic emotions are joy, sadness, fear, disgust and anger and they can all splinter often into many more feelings like jealousy, nervousness and disappointment, gratefulness, contentedness and satisfaction.
人类有五种基本情绪，分别是：喜悦、悲伤、恐惧、厌恶和愤怒，通常它们还可以分裂成更多的感觉，如嫉妒、紧张、失望、感激、知足和满足。
It can be easy to categorize our emotional outbursts as simple reactions triggered by environmental stressors but it is in fact possible to control them.
我们很容易将情绪爆发归类为由环境压力源引发的简单反应，但实际上我们是有可能控制情绪的。
If you begin to recognize yourself as the master of your emotions there will be fewer moments of regret or upset in your life.
如果你开始认识到自己是情绪的主人，那么你的生活中就会少一些遗憾或沮丧的时刻。
Mastering your emotions is hard but anyone can do it.
控制情绪很难，但每个人都能够做到。
In this video, we'll be giving you a few tips to help you master your emotions.
在这段视频中，我们将给大家带来一些可以帮助控制情绪的技巧。
Number one, recognize and deconstruct your emotions.
第一，识别并解构情绪。
If you do not know how to articulate how or what you're feeling it's difficult to master that emotion.
如果你不知道如何表达自己的感受，那么就很难控制情绪。
But before you can articulate what you're feeling you have to actually learn what it is that you're feeling.
但在你说出自己的感受之前你必须真正地了解自己的感受。
Developing a clear sense of what you're feeling can prevent binge behavior that stems from emotional stress.
对自己的感受有一个清晰的认识可以防止由情绪压力导致的暴饮暴食行为。
One way to develop emotional awareness is to keep track of your emotions.
发展情绪意识的一种方法是跟踪情绪。
Ask yourself, what are you feeling? And when did you start feeling that way? And what was it that caused you to feel that particular feeling?
问问你自己，你感受到了什么？什么时候开始有这种感受的？是什么让你有了这种特别的感觉？
This practice of recognition prevents you from generalizing your emotions.
这种认知练习可以防止你把自己的情绪一概而论。
For example, feeling bad can be broken down into many different ways such as feeling anxious, frustrated or afraid.
例如，不好的感觉可以分解为很多不同的方式，比如感到焦虑、沮丧或害怕。
Studies show that affect labeling helps reduce related stress and anxiety.
研究表明，情感标签有助于减少相关的压力和焦虑。
Once you've developed a vocabulary for your emotions you will then be able to deconstruct them down to physical manifestations.
一旦你找出了自己的情感所对应的那个词，你就能够将它们解构为物理表现。
Physical sensations are the brain's natural way of coping with overwhelming feelings.
身体上的感受是大脑处理无法抵抗的情绪的自然方式。
Learning to recognize these manifestations can help you untangle yourself from your emotions.
学会识别这些表现可以帮助你从情绪中解脱出来。
For example, if you're anxious you may feel your heart race, your chest constrict or have sweaty pumps.
例如，如果你感到焦虑，你可能会心跳加速、胸部收缩或出汗。
When you're angry, you may feel hot like the blood rushes to your face and neck and bubbles under your skin.
当你生气的时候，你可能会觉得很热，血液涌向你的脸和脖子，皮肤下冒泡。
You might clench your teeth or fists in anger or when you're sad you may feel physically heavy and exhausted and struggle to motivate yourself to get out of bed.
当你生气的时候，你可能会咬紧牙关或握紧拳头，或者当你伤心的时候，你可能会觉得身子沉重、疲惫，很难激励自己起床。
Number two, develop emotional intelligence.
第二，发展情商。
Fostering emotional intelligence is perhaps the first step towards mastering your emotions.
培养情商或许就是控制情绪的第一步。
Emotional intelligence is a buzz-worthy word but what is it?
情商是一个很时髦的词，但所谓情商究竟是什么呢？
Generally, emotional intelligence involves the ability to identify and name emotions coupled with the ability to harness these emotions and apply them to certain tasks and to manage your emotions.
一般来说，情商包括识别和命名情绪的能力，以及驾驭这些情绪、将它们应用到特定任务和管理情绪的能力。
Cultivating emotional intelligence will help you better define what you're feeling in any given situation and thus tailor your reactions to fit the moment.
培养情商能够帮助你更好地定义自己在任何特定情况下的感受，从而调整你的反应以适应那一时刻。
You might often generalize your emotions.
通常你能够概括自己的情绪。
For example, spilling coffee on your favorite sweater automatically ruins the rest of your day.
例如，把咖啡洒在你最喜欢的毛衣上会破坏你一天的心情。
But, if you learn to recognize what you're feeling at that moment, then you'll know what next steps to take so that it does not affect your entire day.
但是，如果你学会认清那一刻的感受，那么你就能够知道下一步该怎么做，这样它就不会影响你一整天的心情。
Some skills that can help you cultivate emotional intelligence in your life are to practice self-awareness.
生活中有一些技巧可以帮助你培养情商，比如练习自我意识。
Learn how to channel your emotions and figure out how to motivate yourself and also cultivate empathy for others as well as you yourself.
学习如何引导自己的情绪，找到激励自己的方法，同时培养对他人和对自己的同理心。
Number three, learn new concepts.
第三，学习新概念。
New experiences can open your mind and introduce you to new perspectives which in turn allows you to create new behavioral patterns.
新的经历可以打开你的思维，引入新的视角，从而能够创造出新的行为模式。
Many of us prefer to rely on established behavioral patterns instead of adopting a new behavior model.
我们中有很多人更喜欢依赖已建立的行为模式，而不是采用一种新的行为模式。
But having an open mind about life and viewing situations from different perspectives helps you to recognize and accept personal responsibility for your own success or failures.
但以开放的心态看待生活，从不同的角度看待情况，可以帮助你认识并接受自己在成功或失败上需要承担的个人责任。
You can learn new concepts by experiencing new cultures, learning a new language or reading a book.
可以通过体验新的文化、学习一门新的语言或阅读一本书来学习新的概念。
Learning new concepts stimulates your neurons and helps create new connections.
学习新概念能够刺激你的神经元，帮助你建立新的联系。
Scientists suggest practicing an activity that is challenging and complex dealt with this.
科学家建议练习一种具有挑战性的复杂的活动来处理这种情况。
Number four, practice self care self.
第四，学会自我照顾。
Self care can influence how well you master your emotions.
自我照顾会影响控制情绪的能力。
Scientists at the New Mexico Highlands University have found that walking can increase cerebral blood flow which creates mental clarity.
新墨西哥高地大学的科学家们发现，步行可以促进大脑的血液流动，从而使思维更加清晰。
Exercise also decreases the chances of ruminating thoughts and decreases neural activity in the sub genual prefrontal cortex, thus improving overall mental wellness.
运动还会减少沉思的机会，减少亚一般前额叶皮层的神经活动，从而改善整体的心理健康。
Some other ways that you can practice self care are by practicing good hygiene making sure you drink enough water and getting enough sleep.
其他一些练习自我照顾的方法包括养成良好的卫生习惯、确保喝足够的水以及获得足够的睡眠。
Meditation and social connection also help you balance and let out your emotions.
冥想和社交联系也能帮助平衡和释放自己的情绪。
Number five, savor happiness.
第五，品味幸福。
Someone once said that happiness is like the weather it comes and it goes, hence try and appreciate it when you do have it.
有人曾经说过，幸福就像天气来了又去，所以当你拥有它的时候，试着去珍惜它。
Enjoy in moments when it feels like it's you against the world.
享受那种感觉好像在和整个世界对抗的时刻。
Happiness seems like a reality and can be easy to overlook. But try to find moments of happiness when there seems like there are none.
幸福就像现实，很容易被忽视，但要试着去寻找看似没有幸福的时刻。
Congratulate yourself on something you've accomplished.
为自己取得的成就而祝贺自己。
Keep a positivity journal when you express gratitude for something that made you happy.
当你对让自己开心的事情表达感激时，可以写一写积极的日志。
It doesn't have to be a life-changing event. It can be something as simple as playing with a dog or treating yourself to some ice cream.
它不一定是某种可以改变人生的事件，可以只是一些简单的事情，比如和狗子玩耍或者吃了冰淇淋。
Our brains are hardwired to remember negative experiences
我们的大脑本能地会记住负面的经历。
So disrupt the pattern with remembering and holding onto happy moment and this will help you to evolve past those negative emotions.
所以要打破这种模式，记住快乐的时刻，将能够帮助你克服那些负面情绪。
Did you find this video insightful?
你觉得本期视频分享的干货怎么样呢？
Mastering your emotions takes time, patience and willingness on your part.
控制情绪需要时间、耐心和意愿。
So it's important to be kind to yourself through this process or it isn't easy and road bumps are bound to occur.
在这个过程中善待自己是很重要的，否则不会是一件容易的事情，道路的崎岖是必然的。
