Imagine if we learned how to manage stress or cope with sadness alongside math and science.

想象一下，如果我們在學習數學和科學的同時，還學習如何管理壓力或應對悲傷。

Life might be a lot smoother, right?

生活可能會順暢很多，對嗎？

But it's never too late to learn.

但學習永遠不會太晚。

Mastering emotional regulation can transform our daily lives and relationships.

掌握情緒調節可以改變我們的日常生活和人際關係。

Here are some simple yet powerful strategies for regulating your emotions.

以下是一些調節情緒的簡單而有效的策略。

Let's give ourselves the emotional education we never got.

讓我們對自己進行從未接受過的情感教育。

Number one, recognize your emotions.

第一，認清自己的情緒。

You'd be surprised how many people have no idea what they're actually feeling.

你會驚訝於有多少人根本不知道自己的真實感受。

Some folks only know they feel good or bad, but struggle to identify and label their emotions more specifically.

有些人只知道自己感覺良好或糟糕，卻很難更具體地識別和標記自己的情緒。

Did you know we have over 27 distinct emotions?

你知道我們有超過 27 種不同的情緒嗎？

Being able to identify whether you're feeling anxious, excited, frustrated, or hopeful is the first step in regulating those emotions.

能夠識別自己是感到焦慮、興奮、沮喪還是充滿希望，是調節這些情緒的第一步。

Start by paying attention to your body's signals and your thoughts.

首先要關注身體的信號和自己的想法。

Keep an emotional journal or use an app to track your feelings throughout the day.

寫情感日誌或使用應用程序來追蹤自己一天的感受。

This awareness is key to understanding and eventually managing your emotional responses.

這種意識是理解並最終管理自己情緒反應的關鍵。

Embrace awareness.

擁抱意識。

Healthy emotional regulation begins with self-awareness.

健康的情緒調節始於自我意識。

It involves acknowledging and accepting one's emotions without judgment.

它包括承認和接受自己的情緒，而不加以評判。

Now that we've identified and labeled what we're feeling, instead of suppressing and denying feelings or trying to get rid of them, individuals recognize their emotional state and allow themselves to experience it fully.

既然我們已經確定並標記了自己的感受，那麼個人就不會壓抑和否認自己的感受，也不會試圖擺脫它們，而是認識到自己的情緒狀態，讓自己充分體驗它。

Research suggests that practicing mindfulness and meditation can enhance awareness of emotions, promote acceptance, and reduce emotional reactivity.

研究表明，練習正念和冥想可以提高對情緒的認識，促進接受，減少情緒反應。

Take a moment to check in with yourself from time to time.

時不時花點時間自我檢查一下。

Recognize and accept your emotions without judgment.

認識並接受自己的情緒，不加評判。

Awareness is the first step towards healthy emotional regulation.

認識是健康情緒調節的第一步。

Flip the script.

翻轉劇本。

One powerful strategy for regulating emotions is cognitive reappraisal, which involves reframing the way we perceive a situation.

調節情緒的一個強有力的策略是認知重評，它涉及重構我們感知情況的方式。

By consciously altering our interpretation of events, we can change our emotional response.

通過有意識地改變對事件的解讀，我們可以改變自己的情緒反應。

For example, viewing a setback as an opportunity for growth rather than a failure.

例如，將挫折視為成長的機會，而不是失敗。

This can mitigate feelings of disappointment and frustration.

這可以減輕失望和挫敗感。

Studies have shown that cognitive reappraisal can lead to decreased levels of stress and anxiety, fostering greater emotional resilience.

研究表明，認知再評價可以降低壓力和焦慮水準，增強情緒復原力。

Reframe negative thoughts.

重塑消極思想。

Look at challenges as opportunities for growth rather than obstacles.

將挑戰視為成長的機遇，而不是障礙。

Changing your perspective can change your emotional response.

改變視角可以改變你的情緒反應。

Express yourself.

展現自我。

Healthy emotional regulation involves finding constructive outlets for expressing emotions, whether through art, writing, or talking to a trusted friend.

健康的情緒調節包括找到表達情緒的建設性管道，無論是通過藝術、寫作還是與可信賴的朋友交談。

Expressing feelings can alleviate emotional distress and facilitate processing.

表達情感可以減輕情緒困擾，促進情緒處理。

Bottling up emotions can have detrimental effects on mental health, whereas expressive writing in particular has been linked to improvements in mood and wellbeing.

壓抑情緒會對心理健康產生不利影響，而富有表現力的寫作則與情緒和健康的改善息息相關。

Find healthy outlets for your emotions, whether it's journaling, talking to a friend, or engaging in creative activities.

為自己的情緒尋找健康的出口，無論是寫日記、與朋友傾訴，還是參與創造性活動。

Expressing yourself can help release pent-up feelings and promote healing.

表達自己可以幫助釋放壓抑的情緒，促進傷口癒合。

Lean on others.

依靠他人。

Human connections play a crucial role in emotional regulation.

人與人之間的聯繫在情緒調節中起著至關重要的作用。

Cultivating supportive relationships provides a buffer against stress and enhances emotional resilience.

培養相互支持的人際關係可以緩衝壓力，增強情緒復原力。

Sharing experiences with empathetic individuals can offer perspective and validation, helping to regulate emotions more effectively.

與有同理心的人分享經歷可以提供視角和驗證，有助於更有效地調節情緒。

Studies have shown that strong social support networks are associated with lower rates of depression and anxiety.

研究表明，強大的社會支持網絡與較低的抑鬱和焦慮率有關。

Don't go it alone.

不要單打獨鬥

Seek support from friends, family, or a therapist.

尋求朋友、家人或治療師的支持。

Sharing your feelings with others can provide comfort and perspective.

與他人分享自己的感受可以給人安慰和啟發。

If you don't have anyone around you or don't feel comfortable sharing your emotions with someone, look at those creative outlets that allow you to express yourself.

如果你身邊沒有人，或者不願意與人分享自己的情緒，那就看看那些能讓你表達自己的創意管道吧。

Journaling, dancing, or painting are great ways to express what you're feeling.

寫日記、跳舞或繪畫都是表達自己感受的好方法。

Some people might find online communities or forums helpful as they provide a sense of anonymity.

有些人可能會覺得在線社區或論壇很有幫助，因為它們提供了一種匿名感。

Nourish your body.

滋養你的身體

Physical wellbeing and emotional health are intertwined, and adopting healthy lifestyle habits can bolster emotional regulation.

身體健康和情緒健康是相互關聯的，養成健康的生活習慣可以促進情緒調節。

Regular exercise, adequate sleep, and a balanced diet contribute to overall emotional resilience.

定期鍛鍊、充足的睡眠和均衡的飲食有助於提高整體的情緒恢復能力。

Exercise in particular stimulates the release of endorphins, neurotransmitters known as feel-good chemicals, which can improve mood and reduce stress.

運動尤其能刺激內啡肽的釋放，這種神經遞質被稱為感覺良好的化學物質，可以改善情緒和減輕壓力。

Likewise, prioritizing sleep and nutrition supports optimal brain function, enabling better emotional regulation.

同樣，優先考慮睡眠和營養有助於優化大腦功能，從而更好地調節情緒。

Remember, physical health and emotional wellbeing go hand in hand.

請記住，身體健康和情緒健康是相輔相成的。

Prioritize exercise, sleep, and nutrition to support your body and mind.

優先考慮運動、睡眠和營養，為身心提供支持。

Stress less.

減少壓力。

Stress is an inevitable part of life, but how we respond mentally or emotionally to it determines its impact on our wellbeing.

壓力是生活中不可避免的一部分，但我們如何在精神上或情緒上應對壓力，決定了它對我們健康的影響。

Feeding negative self-talk or catastrophizing just causes more stress, probably more than the actual stressful event.

消極的自我對話或災難化只會造成更大的壓力，可能比實際的壓力事件還要大。

Effective stress management techniques such as deep breathing, progressive muscle relaxation, and mindfulness-based stress reduction can help regulate the body's physiological response to stressors.

有效的壓力管理技巧，如深呼吸、漸進式肌肉放鬆和正念減壓，可以幫助調節身體對壓力的生理反應。

Try activating your body's relaxation response through relaxation techniques like deep breathing or meditation to calm your mind and body in times of stress.

試著通過深呼吸或冥想等放鬆技巧來激活身體的放鬆反應，從而在壓力下平靜身心。

Taking care of yourself helps you better handle life's challenges.

照顧好自己有助於更好地應對生活中的挑戰。

Seek help when needed.

必要時尋求幫助。

Despite one's best efforts, there may be times when managing emotions feels too overwhelming.

儘管人已經盡了最大努力，但有時還是會覺得情緒管理太難了。

In such instances, seeking support from a mental health professional can be invaluable.

在這種情況下，尋求心理健康專業人員的支持是非常寶貴的。

Therapists can provide personalized strategies and interventions to help individuals navigate complex emotions and develop healthy coping mechanisms.

治療師可以提供個性化的策略和干預措施，幫助個人駕馭複雜的情緒，建立健康的應對機制。

Whether through cognitive behavioral therapy, dialectical behavioral therapy, or other modalities, professional guidance can empower individuals to enhance their emotional regulation skills.

無論是通過認知行為療法、辯證行為療法，還是其他方式，專業指導都能增強個人的情緒調節能力。

There is no shame in asking for help.

尋求幫助並不可恥。

If you're struggling to manage your emotions, consider reaching out to a professional who can provide guidance and support.

如果您在管理自己的情緒方面遇到困難，請考慮向專業人士尋求幫助，他們可以為您提供指導和支持。

By incorporating these strategies into your daily life, you can take control of your emotions and create a more joyful and fulfilling existence.

將這些策略融入日常生活，你就能控制自己的情緒，創造更快樂、更充實的生活。

Remember, it's okay to feel, and it's okay to seek help when you need it.

記住，有感覺沒關係，需要幫助時尋求幫助也沒關係。

You deserve to live a life filled with peace, happiness, and emotional resilience.

你理應過上充滿和平、幸福和情感彈性的生活。