Name: POV：不要再讓情緒控制你 (POV: You Stop Letting Emotions Control You)
Uploaded: 2025-06-17T18:23:30.000Z
Duration: 9 min 40 s

Ever had one of those days where everything feels too much?

有沒有過這樣的日子：所有的事情都讓人感覺太累？

程度副詞

Like your emotions are in the driver's seat and you're just hanging on for dear life.

就像你的情緒佔據了駕駛座，而你只是死死抓住不放。

One moment you're fine, then the next you're spiraling, snapping at someone you care about or crying in the bathroom and you don't even know why.

上一秒你還好好的，下一秒你就會情緒失控，對你在乎的人咆哮，或者在浴室裡哭泣，你甚至不知道為什麼。

That's what life can feel like without emotional regulation.

You say things you regret, you overthink, you shut down, you feel helpless against your own emotions.

你會說出讓自己後悔的話，你會過度思考，你會封閉自己，你會對自己的情緒感到無助。

If you've ever felt out of control emotionally, too intense, too reactive, too sensitive, this video is for you.

如果你曾感到情緒失控、過於緊張、反應過激、過於敏感，那麼這段視頻就是為你準備的。

What if your emotions didn't control you, but guided you?

如果你的情緒不是控制你，而是引導你呢？

Because when you learn to regulate your emotions, it changes everything, not just how you feel, but how your brain works, how you see the world, how you handle stress, and even how your relationships flow.

因為當你學會調節自己的情緒時，它會改變一切，不僅是你的感覺，還有你的大腦如何工作，你如何看待世界，你如何處理壓力，甚至你的人際關係如何流動。

What happens when you learn to regulate your emotions?

當你學會調節情緒時會發生什麼？

Well, first up, your brain actually rewires itself.

首先，你的大腦實際上是在重新連接自己。

Ever heard of the concept neuroplasticity?

聽說過神經可塑性這個概念嗎？

Basically, science tells us that your brain is not a fixed machine.

基本上，科學告訴我們，你的大腦並不是一臺固定的機器。

It learns, adapts, and physically changes based on what you practice.

它能根據你的練習進行學習、適應和身體變化。

When you're constantly reacting to everything, snapping, freezing, or shutting down, your amygdala, aka your brain's alarm system, gets super good at going off.

當你對任何事情都反應遲鈍、崩潰、凍結或關閉時，你的杏仁核，也就是大腦的警報系統，就會變得非常善於發出警報。

It learns to yell danger at every little thing that's new, sudden, or out of your control.

它學會了對每件新的、突然的或你無法控制的小事大喊危險。

But when you start practicing emotional regulation, you teach your brain a new pattern.

但當你開始練習情緒調節時，你就會教會大腦一種新的模式。

You begin building stronger connections between your prefrontal cortex, the wise, rational part of your brain, and your limbic system, the emotional part.

你開始在大腦的前額葉皮層（睿智、理性的部分）和邊緣系統（感性的部分）之間建立更強的聯繫。

That means over time, you're literally building a stronger bridge between emotion and logic.

這意味著隨著時間的推移，你將在情感和邏輯之間架起一座更堅固的橋樑。

You also start responding instead of reacting.

你也會開始做出反應，而不是被動應對。

Ever sent a long text rant you immediately regretted?

你是否發過一條長長的簡訊咆哮，然後馬上就後悔了？

Or said something in the heat of the moment that made things worse?

還是說了什麼讓事情變得更糟的話？

When your emotions take control, you react without thinking and just clean up the mess afterward.

當情緒控制了你，你就會不假思索地做出反應，並在事後收拾殘局。

But one of the biggest shifts you'll notice when you learn emotional regulation is that you pause.

但是，當你學會情緒調節時，你會發現最大的轉變之一就是你會暫停。

It might only last a few seconds, but in those seconds, your brain gets a chance to choose instead of explode.

這可能只持續幾秒鐘，但在這幾秒鐘裡，你的大腦有機會做出選擇，而不是爆炸。

You start noticing when you're about to snap, shut down, or spiral.

你開始注意到自己何時會崩潰、關閉或崩潰。

And instead of acting on autopilot, you take a breath and consider, what am I really feeling right now?

你要深吸一口氣，思考 "我現在的真實感受是什麼"，而不是 "自動駕駛"。

You start to separate yourself from the emotion.

你開始將自己與情感分離開來。

Conflicts don't escalate so fast, and you stop making impulsive decisions you later regret.

衝突不會那麼快升級，你也不會再做出事後後悔的衝動決定。

When you're emotionally dysregulated, even tiny stressors can feel like the world is ending.

當你情緒失調時，即使是微小的壓力也會讓你感覺世界末日降臨。

A late reply, a messed up to-do list, a passing criticism from a stranger.

遲來的回覆，亂七八糟的待辦事項，陌生人的一句責備。

But as you develop emotional regulation, your nervous system starts to settle.

但隨著情緒調節能力的提高，你的神經系統就會開始穩定下來。

You're not constantly in fight, flight, or freeze mode.

你不會一直處於 "戰鬥"、"逃跑 "或 "凍結 "模式。

You're not suppressing emotions, but understanding them better.

你不是在壓抑情緒，而是在更好地理解情緒。

You begin to realize, this feeling is valid, but it won't last forever.

你開始意識到，這種感覺是有效的，但不會永遠持續下去。

Being emotionally overwhelmed doesn't just affect you, it spills into your relationships.

情緒失控不僅會影響自己，還會影響人際關係。

You might feel misunderstood, oversensitive, or like people are walking on eggshells around you.

你可能會覺得自己被誤解了、過於敏感了，或者覺得周圍的人都對你小心翼翼。

Or maybe you're the one who feels like you're walking on eggshells, or walking away mid-argument because everything just feels too much.

或者，也許你就是那個感覺像在蛋殼上行走的人，或者在爭吵中走開的人，因為一切都讓你感覺太累了。

When you regulate your emotions, conversations become clearer.

當你調節自己的情緒時，對話就會變得更加清晰。

And you stop assigning meaning to every little shift in someone's tone.

你也不要再對別人語氣的每一點變化都賦予意義了。

You learn to say things like, Hey, I'm feeling overwhelmed right now, can we talk in a little bit?

你要學會說這樣的話："嘿，我現在感覺不知所措，我們過會兒再聊好嗎？

Or even just, that hurt, but I know it's not the end of the world.

甚至只是受傷，但我知道這並不是世界末日。

When your emotions feel like wildfires, it's hard to trust yourself.

當你的情緒像野火一樣燃燒時，你很難相信自己。

You might feel like you're constantly messing things up, apologizing too much, or regretting how you reacted.

你可能會覺得自己總是把事情搞砸，道歉太多，或者對自己的反應感到後悔。

But once you start regulating your emotions, you begin to build a sense of emotional safety within yourself.

但是，一旦你開始調節自己的情緒，你就會開始在內心建立一種情緒安全感。

You stop being afraid of your own reactions.

You know you can handle the highs and the lows.

You know you can feel intense things and still make wise choices.

你知道你可以感受到強烈的事物，但仍然可以做出明智的選擇。

Emotion regulation is not some magical personality trait only a few are gifted with.

情緒調節並不是只有少數人才有的神奇個性特徵。

One that your brain wants to learn and that you can absolutely build.

一個你的大腦想要學習，而且你絕對可以建立起來的東西。

Here are some psychology-backed strategies.

以下是一些基於心理學的策略。

其一，為情緒命名，然後驗證它。

It's not enough to just label the emotion.

僅僅給情緒貼上標籤是不夠的。

You also have to tell yourself it makes sense.

你還必須告訴自己這樣做是有道理的。

In dialectical behavioral therapy, it's called self-validation.

在辯證行為療法中，這叫做自我驗證。

I'm feeling angry because I felt ignored.

我感到憤怒，因為我覺得自己被忽視了。

Validation doesn't mean you agree with the emotion or want to stay stuck in it.

認可並不意味著你同意這種情緒或想繼續沉浸其中。

It just means you acknowledge that it exists and has a reason.

這隻意味著你承認它的存在並有其原因。

The brain calms down when it feels understood, even by yourself.

當大腦感到被理解時，它就會平靜下來，即使是被自己理解。

Our emotions often skyrocket based on stories we tell ourselves.

我們的情緒常常會因為自己給自己講的故事而飆升。

In DBT, check the facts means separating feelings from facts.

在 DBT 中，檢查事實是指將感覺與事實分開。

Is there evidence for the thought you're having?

If not, you can shift the emotional intensity.

如果沒有，你可以轉移情緒強度。

Cognitive behavioral therapy teaches similar cognitive restructuring skills.

認知行為療法也教授類似的認知重組技能。

Challenge the thought, don't just react to it.

挑戰思想，而不僅僅是對它做出反應。

想象一下你頭腦中的三個部分。

The rational mind, focused only on logic.

And the wise mind, the calm blend of both.

而智慧的頭腦，則是兩者的冷靜融合。

The goal isn't to shut down your feelings or overanalyze everything.

這樣做的目的不是封閉自己的情感，也不是過度分析一切。

It's to step back and ask what feels true and is also effective right now.

這就是退一步，問一問現在什麼感覺是真實的，也是有效的。

This helps you make grounded choices under pressure.

這有助於你在壓力下做出有根據的選擇。

In CBT, cognitive reappraisal means changing the meaning of a situation, not denying it.

在 CBT 中，認知再評價意味著改變情境的意義，而不是否認它。

But reviewing it through a different lens.

For example, instead of, I embarrassed myself.

Try, I learned something about what triggers me.

通過嘗試，我瞭解到了什麼會觸發我。

Neuroscience shows this technique lowers amygdala activation and helps regulate emotional reactivity long term.

神經科學表明，這種技術能降低杏仁核的激活，有助於長期調節情緒反應。

DBT teaches that while emotions drive behavior, behavior can also shift emotions.

DBT 告訴我們，雖然情緒會驅動行為，但行為也會改變情緒。

Doing what the emotion doesn't want you to do, like reaching out instead of withdrawing, disrupts the cycle.

做情緒不希望你做的事，比如伸出援手而不是退縮，就會打破這種循環。