5种摆脱坏心情的方法(心理学支持)

5种摆脱坏心情的方法(心理学支持)

There is nothing worse than being caught in a bad mood, especially when it seemingly comes out of nowhere. It can be caused by one thing, one off comment, a snide look, or an empty coffee cup, and the negativity overwhelms us and throws us into a bad mood.

没有什么比陷入坏情绪更糟糕的了，尤其是当它似乎不知从何而来的时候。它可能是由一件事引起的，一次评论，一个冷嘲热讽的眼神，或者一个空咖啡杯，这些消极情绪淹没了我们，让我们陷入坏情绪。

But now that you find yourself in one, it’s pointless to continue to stay there. Being in a bad mood is okay for a short time, but you don’t have to stay in a bad mood. It isn’t productive or conducive to you being happy and living your best life.

但现在你发现自己已经身处其中，继续呆在那里就没有意义了。短时间内心情不好没什么大不了的，但是你不必一直心情不好。这对你的快乐和过最好的生活没有好处。

This list is more like a pick and choose for whichever one will work for you. Some will work for some bad moods, but keep in mind that if your bad mood is caused by a strong feeling you are having, you should face that feeling and deal with the situation. The most effective way to get out of a bad mood is to face your problems and resolve them.

这个列表更像是一个选择，然后选择适合你的。有些人的坏心情会受到影响，但请记住，如果你的坏心情是由强烈的感觉造成的，你应该面对这种感觉并处理这种情况。摆脱坏情绪最有效的方法就是正视你的问题并解决它们。

1. Gratitude

感激

Practice gratitude as a way to disperse your bad mood. You don’t have to start off big. Start small by appreciating the little things in life: the smell of coffee, the kindness of a stranger, the sound of your baby laughing. Gratitude can be just as addictive as a bad mood.

练习感恩来驱散你的坏情绪。你不必一开始就做大事。从小事开始，欣赏生活中的小事:咖啡的味道，陌生人的友善，宝宝的笑声。感恩就像坏心情一样让人上瘾。

2. Exercise

锻炼

The most notable shift that exercise creates is the release of four notable chemicals into your brain: serotonin, dopamine, endorphins and norepinephrine. These chemicals are released into your body and are designed to make you feel happy; in fact, they are called the happiness chemicals! If you’ve gotten stuck in a bad mood, try an exercise class or go on a long walk or run. You’ll be surprised how much it helps!

运动产生的最显著的变化是向大脑释放四种重要的化学物质:血清素、多巴胺、内啡肽和去甲肾上腺素。这些化学物质被释放到你的体内，让你感到快乐;事实上，它们被称为快乐化学物质!如果你心情不好，试着去上健身课，或者去散步或跑步。你会惊讶地发现它的帮助有多么大!

3. Meditation

冥想

Meditation is another way to use your amazing body to work with you to help you boost your way out of a bad mood. It makes you stop and face those feelings and relax the tension that they are causing. There are even options to do specific mood-boosting guided meditations to help you if you are new to meditation.

冥想是另一种利用你神奇的身体来帮助你摆脱坏心情的方式。它让你停下来面对这些感觉，并放松它们所造成的紧张。如果你是冥想新手，你甚至可以选择做一些特定的引导冥想来帮助你。

4. Rest

休息

Studies have shown that even partial sleep deprivation has a significant effect on mood. University of Pennsylvania researchers found that subjects who were limited to only 4.5 hours of sleep a night for one week reported feeling more stressed, angry, sad, and mentally exhausted. When the subjects resumed normal sleep, they reported a dramatic improvement in mood.

研究表明，即使是部分睡眠不足也会对情绪产生重大影响。宾夕法尼亚大学的研究人员发现，连续一周每晚睡眠时间被限制在4.5小时以内的研究对象报告称，他们感到更有压力、愤怒、悲伤和精神疲惫。当受试者恢复正常睡眠时，他们报告说情绪有了戏剧性的改善。

5. Connect With Your Support System

与你的支持系统联系

This one is incredibly important and often underrated. When we feel low, we feel disconnected and unvalued by those around us. Reaching out and talking out your bad mood to a trusted friend in your support network really helps you get out of a bad mood. It helps us to process our feelings, put them into perspective, and obtain advice and support.

这一点非常重要，但经常被低估。当我们情绪低落时，我们会感到被周围的人疏远和不被重视。在你的支持网络中向一个值得信赖的朋友倾诉你的坏情绪，这真的能帮助你摆脱坏情绪。它帮助我们处理我们的感觉，把它们放到正确的角度，并获得建议和支持。

Sometimes it feels like we just keep all of this noise in our head, and it gets too loud and we just get overwhelmed. Spending time expressing how you feel in a safe space can be very therapeutic and mood-boosting when you receive support and reassurance.

有时候，我们感觉就像把所有的噪音都记在脑子里，这些噪音变得太大了，我们被淹没了。花时间在一个安全的地方表达你的感受，当你得到支持和安慰时，这是非常有益的，也会让你情绪高涨。

Being in a bad mood sucks, but you are overall responsible for your mood and actions. Someone or something can trigger a bad mood, but you are in charge of how you feel and what you do moving forward.

心情不好很糟糕，但是你要对自己的情绪和行为负责。某人或某事会引发坏情绪，但你可以控制自己的感受和下一步的行动。

You can choose to do these activities to boost your mood and take responsibility for how you feel, giving you back power and control over your mood.

你可以选择做这些活动来改善你的情绪，为你的感觉负责，给你力量和控制你的情绪。

Nothing lasts forever, not even a bad mood. Look to the future and gain some perspective. One day, you won’t even remember this moment.

没有什么是永恒的，即使是坏心情。展望未来，获得一些远景。总有一天，你会忘记这一刻。