Name: 如何應對負面情緒 (How to Deal with Negative Emotions: Daily Proven Techniques)
Uploaded: 2023-09-17T21:01:10.000Z
Duration: 4 min 7 s

An unexpected and troublesome feature of being human is that we feel so much more than we spontaneously realise we feel.

人類的一個意外而又麻煩的特點是，我們的感受遠比我們自發地意識到我們的感受。

There are emotions coursing through of us - of anger or joy, resentment or fear -

我們的內心充滿了憤怒、喜悅、怨恨或恐懼等情緒，

that lie just outside the sphere of ordinary consciousness and that elude us as we rush through the challenges of our lives.

位於普通意識範圍之外且在我們匆忙應對生活挑戰時躲避著我們。

These emotions lie low in part because they are often too shocking or sad or contrary to expectations for us to want to make sense of them.

這些情緒之所以低落，部分原因是它們往往過於令人震驚、悲傷或相反對我們的期望，讓我們想要了解它們。

We might hate where we are supposed to love; or might feel sad where we are meant to be practical,

我們可能會憎恨我們本該熱愛的地方；也可能會在我們本該切實可行的地方感到悲傷，

and so, out of timidity and fear, we omit to register our authentic reality.

是以，出於膽怯和恐懼，我們忽略了記錄我們真實的現實。

Or else our feelings get ignored because they enter our minds too fast,

否則，我們的感受就會被忽視，因為它們進入我們頭腦的速度太快、

and in too great a quantity for us to disentangle them in the limited time we devote to self-understanding.

太強烈了在我們用於自我認識的有限時間裡，我們無法將它們一一釐清。

And yet unless the full panoply of our emotions is regularly identified and adequately ‘felt’,

然而，除非我們能夠定期識別和充分「感受」我們的全部情緒，

we are likely to fall prey to a range of psychological ills: anxiety, paranoia, depression and worse.

我們很可能會患上一系列心理疾病：焦慮、偏執、抑鬱，甚至更嚴重的疾病。

Mental unwellness is born out of an accumulation of unfelt feelings.

心理上的不健康源於未感受到的情感的積累。

We must do ourselves the favour of regularly - ideally once a day - carving out periods in which to get more deeply acquainted with our true emotions.

我們必須為自己著想，定期（最好每天一次）抽出時間在其中，我們可以更深入地瞭解自己的真實情感。

We must continually ask ourselves a simple-sounding but grand and deep question: What am I feeling now?

我們必須不斷地問自己一個聽起來簡單但卻宏大而深刻的問題：我現在的感受是什麼？

To draw out valuable answers, we should sit somewhere quiet, probably in bed, with the lights low, and a pad and pen handy.

為了得出有價值的答案，我們應該找個安靜的地方，可能是躺在床上，帶著把燈關小，隨身攜帶便箋和筆。

We should close our eyes and let the generosity and free-form nature of the question resonate.

我們應該閉上眼睛，讓這個問題的慷慨和自由引起共鳴。

After a few moments of scanning the penumbra of the inner mind, we are liable to pick up a few intimations of something.

在對內心世界的半影掃描片刻之後，我們很可能會發現一些暗示。

It might be the rustle of a disturbingly well-camouflaged anxiety.

這可能是一種偽裝得很好的令人不安的焦慮的沙沙聲。

With some of the stealth of a hunter in the undergrowth or a fisherman by the bank of a river,

就像叢林中的獵人或河邊的漁夫一樣隱蔽一條河流，

we can press ourselves to reflect further: what does it seem we are actually anxious about?

我們可以逼迫自己進一步反思：看起來我們實際上 焦慮什麼？

It may require a good deal more reverie and inner enquiry before we very gradually feel a recognisable notion emerging,

我們可能需要更多的遐想和內心探索，才能逐漸感受到一個可辨認的概念正在形成，

like a landscape subtly appearing at the slow break of a summer day.

就像在夏日的傍晚，一道風景微妙地顯現出來。

We may need to decode apparently minute moments of aggression, meanness, confusion or grief that have impacted on us without us properly noticing.

我們可能需要解碼錶面上細微的攻擊、刻薄、困惑或悲傷的瞬間在不知不覺中對我們產生了影響。

Or we might, as we examine ourselves, detect traces of ancient traumas that seem to be still active in distant valleys:

或者，當我們審視自己時，我們可能會發現古老創傷的痕跡，這些痕跡似乎是仍然活躍在遙遠的山谷：

someone is crying, someone is very worried, a small person - who might be us - needs our help quite badly.

有人在哭泣，有人非常擔心，一個小個子 - 他可能就是我們--非常需要我們的幫助。

We should carry out a similar process with our bodies, where many more muted feelings lie buried.

我們應該對自己的身體進行類似的處理，在身體中，有許多更柔和的感受被埋葬。

我們可以提出一個奇怪但有用的問題。

‘What would it like to talk to me about?’ if only it could.

And to get more specific: ‘If my shoulders could speak right now, what might they say?

再具體一點：'如果我的肩膀現在能說話，它們會說什麼？

And my arms, my hands, my legs, my feet?’

Our limbs might want to curl into a ball and long for reassurance, or else hit an opponent or elongate themselves defiantly and boldly.

我們的肢體可能會蜷縮成一團，渴望得到安撫，或者擊打對手或輕蔑而大膽地拉長自己。

Or they might remember an old frustrated wish to be held tightly on a comforting chest.

或者，他們可能還記得一個古老而又無奈的願望，那就是被抱在一個令人欣慰的胸膛上。

Through ten or twenty minutes of this kind of concentrated, but loose and exploratory wander through ourselves,

通過十幾二十分鐘這種集中而又鬆散的探索活動徜徉在自己的世界裡，

we reduce the worry and sorrow of unfelt feelings.

我們就能減少未曾感受到的憂慮和悲傷。

We become sad where we were previously melancholy;

angry where we were irritable and compassionate where we were anxious,

在我們感到煩躁時變得憤怒，並在我們感到焦慮時變得慈悲。

and the result is a newfound peace of mind and lightness of the soul.

結果是一種新找到的心靈平和和靈魂的輕盈。

We seem to have so much time for everything, except for what can save us.

我們似乎有很多時間去做任何事情--除了能拯救我們的事情。