Everyone gets angry at times. Whether it's a fight with a friend, an annoyance at work, or something else altogether, anger is never a pleasant experience. But it's comforting to know that—however unpleasant—anger is part of being human.
每个人时不时都会生气。不管是和朋友吵架，工作中的烦恼，还是其他任何事情，愤怒从来都不是一种愉快的经历。但令人欣慰的是，无论多么令人不快的愤怒都是人类的一部分。
At least some anger is needed for survival. When we feel threatened, we develop aggressive feelings and behaviors. This allows us to fight and defend ourselves.
为了生存至少需要一些愤怒。当我们感到威胁时，我们会有攻击性的感觉和行为。这使我们能够战斗和自卫。
But frequent or intense episodes of anger aren't good for you or the people around you. If you find yourself boiling mad more often than not, try some of these tips to keep your temper in check.
但是频繁或强烈的愤怒对你和周围的人都没有好处。如果你发现自己经常发脾气，试试下面的一些小贴士来控制你的脾气。
Check for other illnesses
If you feel angry often, there may be an underlying cause. Examples are post-traumatic stress disorder, Alzheimer disease, or another illness. See your healthcare provider if you suspect that your temper problems may be caused by another condition.
如果你经常生气，可能有潜在的原因。例如：创伤后应激障碍、阿尔茨海默病或其他疾病。如果你怀疑你的脾气问题可能是由其他疾病引起的，请咨询你的医疗保健机构。
Be assertive, not aggressive
If you feel angry over a disagreement with someone, the best way to express it is by sharing your feelings in a respectful way. Expressing anger in this way can be healthier than holding it in. Those who hold back their feelings are more likely to develop passive-aggressive behavior and depression. They are also more likely to get physical ailments such as high blood pressure. When you assert your feelings, stay calm. Refrain from behaviors such as yelling. It may feel good to "let it rip." But this behavior has been shown to increase anger, not relieve it. In short, don't be afraid to speak up, but be courteous at the same time.
如果你因为和别人意见不合而生气，最好的表达方式是以尊重他人的方式分享你的感受。用这种方式表达愤怒比憋在心里更健康。那些压抑自己情绪的人更容易产生消极的攻击行为和抑郁情绪。他们也更容易患高血压等身体疾病。当你表达你的情绪时，保持冷静，避免大喊大叫等行为。"顺其自然"也许会让人感觉很好，但这种行为已经被证明会增加愤怒，而不是减轻愤怒。总之，不要害怕把话讲出来，同时要有礼貌。
Know and stay away from your triggers
One good way to keep your temper in check is to not get angry in the first place. If you know that bumper-to-bumper traffic stresses you out, try to drive before or after rush hour. If you're cranky first thing in the morning, don't start stressful conversations with your spouse until you've had your morning coffee. You can't prevent every trigger, but recognizing and steering clear of the controllable ones can go a long way toward decreasing your anger and stress levels.
控制脾气的一个好方法是首先不要生气。如果你知道一辆接一辆的汽车让你感到压力很大，试着在高峰时间之前或之后开车。如果你早上第一件事就是脾气暴躁，在你喝完咖啡之前不要和你的配偶开始紧张的谈话。你不能阻止每一个触发点，但是识别并避开可控的触发点可以大大降低你的愤怒和压力水平。
Learn to relax
A few tricks to cool your temper can come in handy the next time you feel yourself close to boiling over. For example, deep breathing is a simple method that can work well to ease anger. To do it, breathe in slowly through your nose, hold your breath for a few seconds, and then breathe out through your mouth. This helps counteract the rapid, shallow breathing that angry people often have. Picture a calm place, real or imaginary. This can also help. Practice these techniques every day.
下一次当你感觉自己快要暴怒的时候，一些让你冷静下来的方法会派上用场。例如：深呼吸是一种简单的方法，可以很好地缓解愤怒。要做到这一点，用鼻子慢慢吸气，屏住呼吸几秒钟，然后用嘴呼气。这有助于抵消愤怒的人经常出现的短促的呼吸。想象一个平静的地方，真实的或想象的。这也有帮助。每天练习这些技巧。
Seek help
If calming yourself down isn't working and no other cause can be found for your anger, see a healthcare provider to learn better ways of coping. This kind of therapy can be done one-on-one or in a group. Most anger-management counseling focuses on controlling anger and learning conflict resolution to help you keep your aggression from getting the better of you. Ask your primary healthcare provider for a referral to a therapist or group program.
如果让自己平静下来不起作用，而且找不到其他原因来解释你的愤怒，那就去找医疗保健机构，学习更好的应对方法。这种治疗可以一对一或分组进行。大多数愤怒管理咨询的重点是控制愤怒和学习解决冲突，以帮助停止你的攻击性行为，使你变得更好。向你的医疗保健机构寻求转诊到专业治疗师或医疗团队。
If you think you are going to become physically or emotionally violent, get away from the situation. Take this loss-of-control feeling as a sign that you may need professional help.
如果你认为你会在身体上或情感上变得暴力，那就远离这种情况。把这种失控的感觉当作你可能需要专业帮助的信号。