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There's a term for this view on anger: 'the catharsis theory.' The word catharsis comes from the Greek word 'katharsis,' which means 'cleaning' or 'purging.'
有一种术语可以描述这种对愤怒的看法：“宣泄理论”。catharsis一词源自希腊语“katharsis”，意为“清洁”或“净化”。
In this context, it refers to purging pent-up anger and aggression from our bodies by acting aggressively, such as smashing tableware against a wall in a rage room, which would lead to relief or purification.
在这种语境下，它指的是通过采取攻击性行为来清除体内被压抑的愤怒和攻击性，例如在愤怒室里用餐具砸墙，从而得到缓解或净化。
The origins of the catharsis theory lead back to the work of Sigmund Freud, who believed that expressing repressed emotions could alleviate psychological distress.
宣泄理论的起源可以追溯到西格蒙德·弗洛伊德的研究，他认为表达压抑的情绪可以缓解心理困扰。
In contrast, unexpressed negative emotions could build up inside and lead to neuroses or psychological disorders.
相反，未表达的负面情绪可能会在内心积聚，导致神经症或心理障碍。
Freud's ideas led to the hydraulic model of anger, which suggests that anger builds up inside us like pressure inside a hydraulic system until it's released.
弗洛伊德的思想导致了愤怒的液压模型，该模型表明愤怒在我们体内积聚，就像液压系统内的压力一样，直到被释放。
Hence, the only way to reduce anger is by letting it out. The catharsis theory sounds logical, but is it true?
因此，减少愤怒的唯一方法就是发泄出来。宣泄理论听起来合乎逻辑，但它是正确的吗？
Scientific research suggests anger doesn't work this way. Venting anger doesn't reduce it; it can even make it worse.
科学研究表明，愤怒并不是这样运作的。发泄愤怒并不能减轻愤怒，甚至会使愤怒变得更糟。
The Hornberger experiments conducted in the fifties were the first scientific attempt to test the catharsis theory.
20世纪50年代进行的霍恩伯格实验是检验宣泄理论的首次科学尝试。
During the experiments, the participants received insulting remarks. After the remarks, one group engaged in pounding nails for ten minutes.
在实验过程中，受试者会受到侮辱性言论。在言论之后，一组受试者会敲打钉子十分钟。
The other group didn't. Afterward, both groups got the chance to criticize the insulter.
另一组则不会。之后，两组受试者都有机会批评侮辱者。
As it turned out, the participants who pounded nails were more hostile and aggressive than those who didn't.
事实证明，敲打钉子的受试者比不敲打钉子的受试者更具敌意和攻击性。
Later research led to the same conclusion: venting anger doesn't reduce it. If anything, it makes people even more aggressive.
后来的研究得出了同样的结论：发泄愤怒并不能减轻愤怒。如有可能，它会使人们更具攻击性。
A recent study from Ohio State University analyzed over 150 studies involving more than 10000 participants.
俄亥俄州立大学最近的一项研究分析了150多项涉及10000多名受试者的研究。
The study, led by Sophie Kj?rvik, distinguished arousal-increasing and arousal-decreasing activities.
这项由索菲-谢尔维克（Sophie Kj?rvik）领导的研究区分了提高和降低兴奋的活动。
Arousal-increasing activities include vigorous exercise, smashing things in a rage room, hitting a bag, and cycling.
提高兴奋度的活动包括剧烈运动、在愤怒室砸东西、打包和骑自行车。
These are forms of 'blowing off steam,' which we often turn to when angry.
这些都是“发泄”的方式，我们生气时经常会这样做。
Arousal-decreasing activities include mindfulness, deep breathing, meditation, yoga, and, perhaps surprisingly, some types of physical activity that include play.
降低兴奋度的活动包括正念、深呼吸、冥想、瑜伽，以及可能令人惊讶的某些包括玩耍在内的体育活动。
These are forms of 'turning down the heat.' The studies indicate that arousal-increasing activities overall had no effect on anger.
这些都是“降温”的方式。研究表明，提高兴奋度的活动总体上对愤怒没有影响。
Some activities, particularly jogging, even made it worse. Senior author Brad Bushman, professor of communication at Ohio State University, spent years researching this topic.
有些活动，尤其是慢跑，甚至会使情况变得更糟。俄亥俄州立大学传播学教授、资深作者布拉德·布什曼(Brad Bushman)花了数年时间研究这个主题。
He stated: "I think it's really important to bust the myth that if you're angry, you should blow off steam–get it off your chest.
他说：“我认为打破“如果你生气了，就应该发泄”的神话非常重要。
Venting anger might sound like a good idea, but there's not a shred of scientific evidence to support catharsis theory." End quote.
发泄愤怒听起来是个好主意，但没有一丝科学证据支持宣泄理论。”
Professor Bushman also stated that even though people "want to vent" when angry, research shows that any good feeling we get from it reinforces aggression.
布什曼教授还表示，尽管人们在生气时“想要发泄”，但研究表明，我们从中得到的任何好感都会强化攻击性。
In an earlier research paper, Bushman points out that venting to reduce anger is like using gasoline to extinguish a fire. It only feeds the flames.
在一篇早期的研究论文中，布什曼指出，通过发泄来减少愤怒就像用汽油灭火，只会火上浇油。
Therefore, pounding nails, hitting a punching bag, and screaming into a pillow after being provoked likely makes the anger worse.
因此，在被激怒后敲打钉子、打沙袋和对着枕头尖叫可能会加剧愤怒。
The worst medicine for such anger is imagining your enemy's face on a pillow or a punching bag and hitting it.
对付这种愤怒最糟糕的药就是想象敌人的脸在枕头或沙袋上，然后击打它。
"Yet this is precisely what many pop psychologists advise people to do. If followed, such advice will only make people angrier and more aggressive," wrote Bushman.
“然而，这正是许多流行心理学家建议人们做的。如果听从这样的建议，只会让人们更加愤怒，更具攻击性，”布什曼写道。
So, Bushman's findings back up the claims of Buddhist monk Ajahn Sona. By what we call "letting anger out," we don't reduce anger. We only exacerbate it.
布什曼的研究结果支持了佛教僧侣阿姜索纳的说法。我们所谓的“发泄愤怒”并不能减少愤怒。我们只会加剧愤怒。
So, we could say that venting the anger is the anger we mistake for its cure. Quite ironic, isn't it?
我们可以说，发泄愤怒是我们误以为的愤怒的治疗方法。很讽刺，不是吗？
According to the research we previously explored, the arousal-decreasing activities do the job.
根据我们之前探索的研究，降低兴奋度的活动可以起到作用。
And I think the Buddhists and Stoics will wholeheartedly agree on this. In contrast, it's better to avoid arousal-increasing activities.
我认为佛教徒和斯多葛学派会完全同意这一点。相反，最好避免增加兴奋度的活动。
As mentioned in this video, mindfulness, meditation, yoga, breathing exercises, and playful, fun physical activities can reduce anger.
正如本视频中提到的，正念、冥想、瑜伽、呼吸练习和有趣的体育活动可以减少愤怒。
Such activities calm us down and diminish our anger rather than fuel it. So, instead of visiting a rage room, how about joining the meditation class around the corner?
这样的活动可以让我们平静下来，减少愤怒，而不是助长愤怒。与其去愤怒室，不如参加拐角处的冥想课？
Instead of threatening to use nuclear weapons, how about doing some Russian Systema Breathing exercises?
与其威胁使用核武器，不如做一些俄罗斯的Systema Breathing练习？
Researcher Sophie Kj?rvik observed that progressive muscle relaxation (and relaxation in general) might be just as effective as mindfulness and meditation.
研究员索菲-谢尔维克观察到，渐进式肌肉放松（以及一般的放松）可能与正念和冥想一样有效。
She argues that most arousal-decreasing interventions are free or inexpensive and easy to access.
她认为，大多数降低兴奋度的干预措施都是免费的或廉价的，而且很容易获得。
"You don't need to necessarily book an appointment with a cognitive behavioral therapist to deal with anger. You can download an app for free on your phone, or you can find a YouTube video if you need guidance," Kj?rvik said.
“你不一定需要预约认知行为治疗师来处理愤怒。你可以在手机上免费下载一个应用程序，或者如果你需要指导，你可以找到一个YouTube视频，”谢尔维克说道。
Venting anger is alluring. "People want to vent," as Bushman stated. When frustrations build up, the desire to explode increases.
发泄愤怒很有诱惑力。正如布什曼所说，“人们想要发泄”。当挫折感累积时，爆发的欲望就会增加。
Our body's response to irritating emotions is to move. It's like exposing ourselves to an ice-cold shower: it's so unpleasant that we want to escape it.
我们的身体对恼人情绪的反应是移动。这就像把自己暴露在冰冷的淋浴中：它是如此令人不愉快，以至于我们想逃离它。
So, it takes self-restraint (and often practice) not to give in to anger. But it's worth it.
因此，需要自我克制（并且经常练习）才能不屈服于愤怒。但这是值得的。
Considering the destructive consequences of venting anger, that it doesn't help reduce it (quite the opposite), and that it may only add fuel to the fire, we might want to be wary of the methods suggested by popular culture. Thank you for watching.
考虑到发泄愤怒的破坏性后果，它无助于减少愤怒（恰恰相反），而且它可能只会火上浇油，我们可能要警惕流行文化所建议的方法。感谢您的观看。
