如何处理负面情绪 How to deal with negative emotions?

如何处理负面情绪 How to deal with negative emotions?
An unexpected and troublesome feature of being human is that we feel so much more than we spontaneously realise we feel.
人类有一个出乎意料且令人苦恼的特点，那就是我们实际感受到的情感远比我们自觉意识到的要多。
There are emotions coursing through of us -- of anger or joy, resentment or fear -- that lie just outside the sphere of ordinary consciousness and that elude us as we rush through the challenges of our lives.
我们的内心涌动着各种情绪——愤怒、喜悦、怨恨或恐惧，这些情绪常常位于普通意识的边缘，而当我们忙于应对生活中的种种挑战时，它们却悄然避开了我们的察觉。
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.
这些情绪之所以鲜为人知，一定程度上是因为它们往往太过令人震惊、悲伤或违背我们的期待，我们并不想去面对和理解它们。
We might hate where we are supposed to love; or may feel sad where we are meant to be practical, and so, out of timidity and fear, we omit to register our authentic reality.
我们可能在本该倾注爱意的地方感到厌恶；或在理应保持实际的场合中萌生悲伤，由此，出于胆小和恐惧，我们遗漏了记录自己真实的存在。
Or else our feelings get ignored because they enter our minds too fast, and in too great a quantity for us to disentangle them in the limited time we devote to self-understanding.
或者，我们的感受之所以被忽略，是因为它们涌入心头的速度太快，数量过于庞大，以至于在我们投入自我理解的有限时间里，难以将它们梳理清楚。
And yet unless the full panoply of our emotions is regularly identified and adequately 'felt', we are likely to fall prey to a range of psychological ills: anxiety, paranoia, depression and worse.
然而，如果我们不能定期地识别并充分体验我们的全部情感，我们就很可能遭受各种心理问题的困扰：焦虑、偏执狂、抑郁症乃至更糟。
Mental unwellness is born out of an accumulation of unfelt feelings.
精神不适往往由于未被体验到的情感累积而产生。
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.
我们必须每天至少抽出一些时间，深入探索和了解我们真实的情绪。
We must continually ask ourselves a simple-sounding but grand and deep question: What am I feeling now?
我们必须持续地向自己提出一个表面看似简单，实则深邃并重大的问题：我此刻的感受是什么？
To draw out valuable answers, we should sit somewhere quiet, probably in bed, with the lights low, and a pad and pen handy.
为了引出有价值的答案，我们应该找一个安静的地方坐下，最好是在床上，将灯光调暗，随手准备好纸和笔。
We should close our eyes and let the generosity and free-form nature of the question resonate.
我们应当闭上双眼，让这个问题的慷慨和开放性在心中引起共鸣。
After a few moments of scanning the penumbra of the inner mind, we are liable to pick up a few intimations of something.
在稍微探索内心的灰暗地带几刻钟之后，我们很可能会捕捉到几丝暗示。
It might be the rustle of a disturbingly well-camouflaged anxiety.
那可能是一种深藏不露却令人不安焦虑的细微沙沙声。
With some of the stealth of a hunter in the undergrowth or a fisherman by the bank of a river, we can press ourselves to reflect further: what does it seem we are actually anxious about?
就如同猎人潜伏在灌木丛中，或渔夫静坐河畔那般悄无声息，我们也可以深入地反思：我们究竟是对什么感到焦虑？
It may require a good deal more reverie and inner enquiry before we very gradually feel a recognisable notion emerging, like a landscape subtly appearing at the slow break of a summer day.
我们可能需要进行更多的遐想和内心探寻，才能慢慢感知到一个明晰的概念逐渐显现，就如同一幅景色在夏日缓缓破晓中悄然展开。
We may need to decode apparently minute moments of aggression, meanness, confusion or grief that have impacted on us without us properly noticing.
我们可能需要揭示那些看似微不足道的攻击、刻薄、迷茫或哀伤的瞬间，这些瞬间在我们未能充分察觉的情况下影响了我们。
Or we might, as we examine ourselves, detect traces of ancient traumas that seem to be still active in distant valleys: someone is crying, someone is very worried, a small person -- who might be us -- needs our help quite badly.
或者在自我审视的过程中，我们可能会侦测到古老伤痕在远处山谷中仍旧隐约活动的迹象：有人在哭泣，有人极为焦虑，还有一个小小的人——很可能就是我们自己——急切地需要我们的援手。
We should carry out a similar process with our bodies, where many more muted feelings lie buried.
我们也应当对自身的身体采取相似的处理方式，许多更深层的、被埋藏的情感正潜伏其中。
'What is my body feeling?' we can ask, strangely but usefully.
“我的身体有什么感受？”我们可以提出这样的问题，这听起来或许有些奇怪，但却十分有益。
'What would it like to talk to me about if it only could?'
“它想跟我聊些什么呢？”
And to get more specific: 'If my shoulders could speak right now, what might they say?
要更具体一些的话：假如我的肩膀此刻能说话，它们会说什么呢？
And my chest, what would it say?
我的胸膛又会说什么呢？
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.
我的手臂、手、腿和脚呢？我们的四肢或许想要蜷缩起来，寻找安慰，或是挥拳攻击，亦或是挺胸抬头，大胆自信地伸展。
Or they might remember an old frustrated wish to be held tightly on a comforting chest.
或者它们可能还怀念着一个未曾实现的愿望——被慈爱的胸膛紧紧拥抱。
Through ten or twenty minutes of this kind of concentrated, but loose and exploratory wander through ourselves, we reduce the worry and sorrow of unfelt feelings.
通过这样集中而放松、充满探索性质的自我感知漫游十到二十分钟，我们能减轻因未感知到的情绪而引起的忧虑与悲伤。
We become sad where we were previously melancholy, angry where we were irritable and compassionate where we were anxious -- and the result is a newfound peace of mind and lightness of the soul.
我们将原本的忧郁转化为悲伤，将原本的烦躁化作愤怒，将原本的焦虑转变为同情——这一切的结果，便是心灵得到了前所未有的平和与灵魂的释然。
We seem to have so much time for everything -- except for what can save us.
我们似乎为一切都挤出了时间——唯独对那些能拯救我们的事务疏于关注。【贝贝英语网】