[attach]10897[/attach] Punching a pillow doesn't really release your pent-up aggression.
击打枕头并不能真正释放你的攻击性情绪
Posted Dec 22, 2015
Anger is one of the most powerful, yet misunderstood emotions. Unfortunately, the misconceptions about anger lead to a lot of dysfunctional behavior. Here are seven myths about anger that need to be debunked:
愤怒是最强大的情绪之一，但也是被误解的情绪。不幸的是，对愤怒的误解会导致负面行为。以下揭露七个有关愤怒的误解。
1. Anger is a negative emotion.
愤怒是一个消极情绪。
It's not bad to feel angry. Anger is a normal, healthy emotion. In fact, a lot of really good things stem from anger.
感觉愤怒并没有那么糟糕。愤怒是一种正常的、健康的情绪。实际上，很多好的事情都来源于愤怒。
Many social injustices were addressed by people who became angry. What if Martin Luther King, Jr. never felt angry? Angry feelings can lead to positive change.
许多社会不公现象都是被愤怒的人强调。如果马丁路德金从来没有感觉到愤怒会怎么样呢？愤怒的感觉可以导致积极的变化。
2. Anger is the same thing as aggression.
愤怒和攻击是一样的
A lot of people confuse angry feelings and aggressive behavior. While feeling angry is healthy, aggressive behavior isn't. There are many healthy ways to deal with anger that don't resort to threats or violence.
很多人将愤怒的感觉和攻击行为混为一谈。如果你感觉到愤怒，这是健康的，但是攻击行为是不健康的。有很多健康的方法来处理愤怒，而不用诉诸于威胁或暴力。
3. Anger management doesn't work.
愤怒管理不起作用
When people lack skills to manage their anger, their emotions can cause problems in all areas of their lives. Many relationship troubles, career issues, and legal problems result from unhealthy expressions of anger.
如果人们缺乏管理愤怒的技巧，他们的情绪会在生活中的各个方面引发问题。许多人际方面的麻烦、事业上的问题以及法律问题都是由于不健康得表达愤怒引起的。
Anger management classes and therapy can be very powerful tools that help individuals reduce aggressive outbursts. Cognitive-behavioral therapy has been shown to be an effective treatment for anger management issues.
愤怒管理课程和治疗是非常有帮助的工具，可以帮助人们减少攻击行为的爆发。认知行为治疗法已经被证明是一种有效地治疗愤怒问题的方法。
4. Anger is all in your head.
愤怒都在你的头脑里。
Anger involves more than just your mind. Think about the last time you felt really angry. It's likely that your heart rate increased, your face grew flushed, and your hands shook.
愤怒涉及到的要比你的头脑多得多。想一想上一次你感觉到的愤怒。好像是你的心跳加快，满脸通红，双手颤抖。
Anger evokes a physiological response, and it's that response that often fuels angry thoughts and aggressive behavior. Learning how to relax your body-and your mind-is key to reducing aggressive outbursts.
愤怒会唤起一个生理反应，这个反应常常会给愤怒的想法和攻击行为提供助推力。学习如何放松你的身体和心理是减少攻击行为爆发的关键。
5. Venting your anger releases it.
宣泄你的愤怒
Punching your pillow, trashing the room, or screaming until your heart's content doesn't actually 'release' your pent up rage. In fact, research shows venting your anger actually has the opposite effect. The more you vent, the worse you'll feel.
击打你的枕头、毁坏你的房间，或者疯狂尖叫直到内心满意为止，这实际上不能释放你压抑的愤怒。事实是，研究表明发泄愤怒会有反作用。你发泄的越多，你的感觉就越糟糕。
6. Ignoring your anger makes it go away.
忽略你的愤怒会让它远离你。
Suppressing your anger isn't healthy either. Smiling to cover up your frustration, denying your angry feelings, or allowing others to treat you poorly in an effort to keep the peace can cause your anger to turn inward. Suppressed anger has been linked to a variety of physical and mental health issues, ranging from hypertension to depression.
压抑你的愤怒也不健康。用微笑掩盖你的沮丧、否认你的感觉，或者为了保持和平而允许别人对你不好，这些会使你的愤怒向内转化。压抑愤怒会与多种身体健康和心理健康问题相联系，从高血压到抑郁症都会涉及到。
7. Men are angrier than women.
男人比女人更愤怒。
Research consistently shows that men and women experience the same amount of anger, they just express it differently. While men are more likely to be aggressive and impulsive in their expressions of anger, women are more likely to use an indirect approach, like cutting someone out of their lives.
研究持续表明男人和女人经历相同数量的愤怒，他们表达愤怒的方式截然不同。男人们表达愤怒的时候更具有攻击性和冲动性，女人们更多的会用一种间接的方法，比如把某人彻底屏蔽出自己的生活。
Healthy Ways to Deal with Anger
处理愤怒的健康方法
The best way to deal with anger is to find a healthy way to express it. Turning anger into something constructive, such as by creating positive change or by responding assertively, is the best way to cope with angry emotions.
最健康的处理愤怒的方法就是找到一种健康的表达方式。将愤怒转化为有益的，比如通过创造积极的变化或者给出肯定的回答，这些都是处理愤怒情绪的最好方法。
Before you can express your emotions, however, you need to understand how you're feeling. Practice identifying when you feel frustrated, disappointed, or downright angry.
在表达情绪之前，无论如何，你需要明白自己有着怎样的感觉。当你感觉到沮丧、失望、直截了当的愤怒时，练习确定这种感觉。
Pay attention to the early warning sings that you're growing angry. Take a time-out from the action to calm down before your anger reaches explosive levels. Go for a walk or do some deep breathing to calm both your body and your mind.
愤怒情绪越来越大时，你要注意到早期信号。在你的愤怒达到爆发点之前抽一点时间来冷静一下。出去走一会儿或者做几个深呼吸来使你的身体和心理冷静一下。
When you're in a calmer state, take steps to actively problem-solve issues and express yourself in a more productive manner. Increasing your emotional intelligence can prevent you from saying and doing things you may later regret.
当你身处在一个较为冷静的状态中，主动地采取行动解决问题，并且以一个更有效的方式表达你自己。增加情绪理智可以防止你做出一些将来会后悔的事情。