平息怒氣有四招，簡(jiǎn)單你卻想不到

Don't be an angry bird: Find out how a chair, a pair of sunglasses and other items can hold unexpected promise for taming your temper.

別做憤怒的小鳥：看看一把椅子、一副太陽(yáng)眼鏡和別的東西對(duì)于平息怒氣有什么意想不到的效果吧。

1.Take A Seat -- Right Now

坐下來(lái)——就現(xiàn)在
 

There's a reason you've probably never gotten into a screaming match from a beanbag chair. "Over time, our brains become conditioned to associate sitting and lying down with feeling relaxed," says W. Robert Nay, PhD, a clinical associate professor of psychiatry at Georgetown Medical School. That's why it's so easy to pass out on an airplane, even when you didn't think you were tired. From an evolutionary perspective, the brain is hardwired to associate an upright position with threat: When you're standing and arguing, adrenaline and the stress hormone cortisol start coursing in an effort to help you flee and the next thing you know, your heart is racing, your voice is rising, and you're suddenly a crazy angry person. Sitting down, Nay says, sends a message of safety and security to your brain. "No organism on earth sits back when threatened," he explains. So the next time a conversation starts to make your blood boil, pull up a chair and take a load off.

你可能從來(lái)沒(méi)有坐在懶人沙發(fā)上發(fā)飆過(guò)，這是有原因的。“我們的大腦逐漸習(xí)慣于將坐臥的姿勢(shì)和放松的感覺聯(lián)系在一起。”喬治敦醫(yī)學(xué)院精神病學(xué)臨床副教授W. Robert Nay如是說(shuō)。這就是為什么即使不覺得累，在飛機(jī)上還是那么容易睡過(guò)去。從進(jìn)化的角度看，大腦必然將直立的姿態(tài)同威脅聯(lián)系在一起：站著和別人爭(zhēng)論的時(shí)候，腎上腺素和應(yīng)激激素皮質(zhì)醇就開始想辦法讓你逃離，然后，你懂的，心跳加速，嗓音拔高，你一下子就變得瘋狂暴躁。坐下來(lái)，W. Robert Nay說(shuō)，告訴大腦你很安全。“世界上沒(méi)有任何一種生物受到威脅的時(shí)候會(huì)坐回去。”他解釋道。所以下次聊著聊著心頭火氣的時(shí)候就拉過(guò)一把椅子，坐下來(lái)卸載怒氣吧。

2.Don't Get Mad, Get Organized

凡事預(yù)則立，不預(yù)則抓狂

A study of nearly 11,000 subjects in 42 countries about to be presented at the Western Psychological Association in Portland, Oregon, found that the key to reining in anger is preventing it in the first place. The research, conducted at the University of the South Pacific on laidback Fiji, surprised us. But the study's authors say simple steps like maintaining an updated to-do list or spending a few minutes every morning to map out your day will go far in lowering anger and anxiety levels. The theory: Effective time management keeps you on track, circumventing stress.

俄勒岡州波特蘭市的西方心理學(xué)協(xié)會(huì)即將發(fā)表一項(xiàng)研究，采訪了42個(gè)國(guó)家11000人，發(fā)現(xiàn)抑制怒氣最的關(guān)鍵在于事先防御。這項(xiàng)在悠閑從容的斐濟(jì)的南太平洋大學(xué)進(jìn)行的研究結(jié)果出乎我們的意料。論文作者說(shuō)，一些很簡(jiǎn)單的事情，像是時(shí)時(shí)更新待辦事項(xiàng)列表，或是每天早上花很短的時(shí)間來(lái)制定一天的計(jì)劃就能夠非常有效地降低憤怒和焦慮的水平。研究認(rèn)為，有效的時(shí)間管理使你井井有條，遠(yuǎn)離壓力。

3.Keep Your Cool With A Pair Of Shades

戴上墨鏡，保持冷靜
 

Research published this year in the journal Cognition& Emotion found that when people walk in direct sun sans sunglasses, the light-induced frowning actually causes them to feel P.O.'d. Although most beachcombers reported being unaffected by all that squinting, those who were asked to walk unshaded against the rays (as opposed to with the sun at their backs) had increased aggressiveness scores on subsequent tests. Simply looking angry translates into feeling that way, too. Study co-author Daniele Marzoli, PhD, suggests seeking shade during heated exchanges: "Compared to indoor conversations, outdoor conversations could lead to more hostile interactions because of the anger-intensifying effects of the sun's glare." Or use it as an excuse to don your new pair of aviators -- you might just ground an altercation before it takes off.

今年《認(rèn)知與情感》雜志發(fā)表的研究發(fā)現(xiàn)，人們不戴墨鏡走在直射的陽(yáng)光下時(shí)，因?yàn)閺?qiáng)光而皺起眉頭感覺其實(shí)挺不爽的。盡管沙灘上大多數(shù)人表示瞇著眼睛也沒(méi)什么影響，但是叫他們直接走在大太陽(yáng)下(而不是背朝著太陽(yáng))，在隨后的測(cè)試中表現(xiàn)出了更強(qiáng)的攻擊性。做出不高興的樣子真的會(huì)讓人不高興。論文的共同作者Daniele Marzoli博士建議在高溫下交換意見時(shí)盡量找點(diǎn)蔭頭：“和室內(nèi)交談相比，室外交談可能導(dǎo)致更多帶有敵意的互動(dòng)，因?yàn)殛?yáng)光會(huì)使怒氣更盛。”你也可以趁著這個(gè)機(jī)會(huì)戴上你新買的飛行員墨鏡——可別還沒(méi)起飛就吵起來(lái)了。

4. Tame PMS Fury With A Paella Recipe

常備肉菜飯食譜，專治經(jīng)前暴躁

When women struggling with the tension, irritability and mood swings of PMS were given capsules containing either saffron or a placebo twice a day for two menstrual cycles, those in the saffron group saw their symptoms drop significantly, even within the first cycle. The carrot-hued spice -- a key ingredient in Spanish paella -- has been used since ancient times to treat everything from depression to upset bellies. Schedule a weekly tapas night for a potential subtle boost or talk to your doctor about trying a supplement. Más delicioso: One of paella's star ingredients is seafood, and omega-3 fatty acids have been shown to slash PMS symptoms -- not just the mental effects, like anxiety and poor concentration, but bloating, headache and breast tenderness, too.

如果一個(gè)女人連續(xù)兩個(gè)月經(jīng)周期飽受經(jīng)前綜合征的折磨，緊張、煩躁、情緒不穩(wěn)，每天吃兩次含藏紅花或安慰劑的膠囊，發(fā)現(xiàn)紅花類的藥物能夠明顯緩和癥狀，其實(shí)在第一個(gè)周期就能見效。胡蘿卜色調(diào)的香料是西班牙肉菜飯不可缺少的成分，自古以來(lái)就包治百病，無(wú)論是抑郁煩悶低落沮喪還是肚子不舒服都可以治。每周安排一次小吃之夜，說(shuō)不定不知不覺間就會(huì)有所改善，或是讓醫(yī)生給你開一點(diǎn)也行。美味小貼士：肉菜飯里最受歡迎的食材是海鮮，ω-3脂肪酸也能減輕經(jīng)前綜合征的癥狀——不只是心理方面的癥狀，像焦慮、思想不集中，還能緩解腹脹、頭痛、乳房腫脹。