Take responsibility for youranger. Recognize that it’s your choicewhether or not to become angry. Once you accept responsibility for yourfeelings, thoughts and behaviors, you’re less likely toreact explosively.

 

要对你的愤怒负责。要认识到是否变得很生气，都是你的选择。一旦你接受了你的感情、想法和行为的责任，你不大可能会有爆发性的反应。

 

Talk about your anger. Verballyexpressing how you feel is better than acting out your anger and it will makeyou feel more empowered in your personal relationships.

 

谈谈你的愤怒。口头表达你的感受比发泄你的愤怒更好，而且这可以让你更能掌控你的人际关系。

 

Cool off. With time, you mayunderstand what set you off and decide whether action is necessary. If youranger doesn’t dissipate or if you findyourself ruminating and getting irritated all over again, try to cooloff by:

 

冷静下来。随着时间的推移，你可能明白什么使你开始这样做，和决定这样的行动是否是必须的。如果你的愤怒没有消散，或是你发现自己反复思考然后又开始变得不耐烦了，试着通过以下方式冷静下来：

 

counting to 10

 

从1数到10

 

taking deep breaths and focusing on yourbreathing

 

深呼吸，专注你的呼吸

 

removing yourself physically to a quietplace or going for a walk

 

到一个安静的环境中或是去散步

 

calming yourself by visualizing a serenesetting or experience

 

通过遐想一个宁静的景色或是一个经历使你冷静下来

 

meditating

 

沉思

 

talking yourself down to a calmer ormore positive place

 

说服自己去一个比较平静或积极的地方

 

looking at the event that triggered youranger from another perspective

 

从另一个角度来看待使你生气的那个事件